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Healing The Gut While Breastfeeding, Bone Broth and SIBO, Off-Gassing, BJJ Safety, Peepee and Athletes Foot 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: Energy Requirement Is Higher During Weight-Loss Maintenance in Adults Consuming a Low- Compared with High-Carbohydrate Diet 1. Healing the gut while breastfeeding [11:29] Kelli says: Any recommendations for healing leaky gut and dysbiosis while breastfeeding? It seems like every protocol notes not ideal for breastfeeding (I am guessing because of potential toxin release in breastmilk). It’s a difficult crossroads - do you eat things that support breastfeeding (fruits, vegetables, some starches) even though they cause digestive issues (bloat, distention, indigestion) and possibly making the situation worse (anemia due to malabsorption, overgrowth, worsening of leaky gut), or do you eliminate and try to heal which may release toxins? What about a carnivore or GAPS style diet, is that too extreme? Wouldn’t healing the gut ultimately provide better nutrition via breastmilk to the baby and provide better gut flora? Not to mention, it’s hard to support a child when you feel so off. 2. Bone Broth and SIBO [14:52] Suzanne says: Hi you two! I hope you’re both doing well, and enjoying your life down in Texas. I have one question regarding bone broth.  I think that Chris Kresser posted something on Facebook some time ago about bone broth not being something to eat if you have sibo.  I can’t find the article now, but while I used to drink bone broth regularly, either as part of a meal, a base for soup, or just as a hot beverage in the morning, I’m now not sure if it’s okay for me.  I had a really bad gut infection almost 8 years ago.  I started my 1st Whole30 for 100 days about a month later.  I lost about 35 lbs., but the weight started coming back on while eating and exercising the same way.  The doctor at the time had me tested for sibo.  It came back positive, and regardless of the rounds of antibiotics, or the rounds of other supplements after, I’m still testing positive.  I stopped drinking bone broth a few months ago, but miss it. I always made sure I had plenty of ball jars of both beef and chicken bone broths in my freezer, but now I’m not sure.  Robb, in your opinion and with all of the research you do, should I stay away from bone broth?  I haven’t seen you address this before, but it certainly could be that I just missed it. Thanks very much, Suzanne 3. Off-Gassing [22:24] Shelly says: How much should I be concerned about off-gassing in furniture, beds/mattresses, and other household items? Is it something worth taking into account when buying new furniture and stuff? https://www.lung.org/clean-air/at-home/indoor-air-pollutants/carpets "As with any building product, if purchasing new carpet, choose a carpet that releases fewer VOC emissions. Request that the carpet is unrolled and aired out in a well-ventilated area (a clean, dry warehouse, for example) for 72 hours before installation. If possible, have carpet installed while the space is unoccupied. Request the use of glues or adhesives that are non-toxic and low VOC. Then allow 72 hours of ventilation before inhabiting the space. Make sure the carpet can be removed later without use of toxic chemicals." 4. BJJ Safety [29:35] John says: Hey Robb, I regularly practice BJJ 3-4 times a week and really enjoy it.  Recently I read a story about a guy named Sean Entin who apparently had a stroke after suffering a tear in his carotid artery while being choked during a BJJ practice.  Looking around the web, I found a fair number of other people who appear to have suffered something similar.  I asked my doctor about this and he didn't know what BJJ was and wasn't able to really tell me anything.  I'm starting to wonder if getting choked over and over is unsafe.  I don't want to quit but I am now very paranoid that something awful is going to happen and its getting hard to get back on the mats.  I was just wondering if you had ever heard of this or had any thoughts on whether BJJ was generally safe? https://www.espn.com/mma/story/_/id/8660482/sean-entin-life-choke https://bjjpassion.com/is-brazilian-jiu-jitsu-safe/#:~:text=BJJ%20is%20safe.,37.3%20per%201000%20athlete%20exposures. BJJ is safe. The average injury rate is 36.1 per 1000 athlete exposures and it’s the lowest in martial arts. BJJ injury rate is also slightly lower compared to more common sports like football – 37.3 per 1000 athlete exposures. Most injuries are caused by 3 reasons: Tapping too late Performing a move which hurts yourself Sparring with a guy you should avoid   5. Peepee and Athletes Foot [45:10] Eric says: hey allihoopa! (dumb and dumber famous end scene) 34 5'10" 175 pounds jacked tanned brown eyes this morning i couldnt sleep so i woke up and got behind the keyboard when it dawned on me.. pee in a bowl and soak your toes to help get rid of your athletes foot!  cuz why not?    so i did.. then i decided to make it my snapchat story, (cuz why not).   but then after it was too late, i decided to google if its even effective in the treatment and the first thing that comes up is esentially, no.. no it does not.  i guess there isnt enough urea in peepee to make a dent.  whoops!  now i'm THAT guy..     i wonder though how accurate that article would be considering it was mostly referring to shower peepee.  mine was in a bowl and i let it soak for like 20+ minutes.  please help me to redeem myself and tell me what i did is effective in the treatment of my filthy disgusting toe jam.  ps- love the podcast!  been listening since episode 1, and loved both your books, AND you.. i love YOU robb kisseZ : ) Sponsor: This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Exciting news everyone. For a limited time, Joovv wants to hook you up with an exclusive discount on your first order: just go Joovv.com/Robb and apply my code ROBB to your qualifying order. Exclusions apply, limited time only. Transcript: Download a transcript of this episode 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: https://www.mdedge.com/familymedicine/article/28906/health-policy/five-models-assess-readiness-change-behaviors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5636087/ https://academic.oup.com/ajcn/article/82/1/222S/4863393 This Salty Talk had two main inspirations: When we posted an image on IG saying "Make your health an act of rebellion" we were taken to task as being "ableist." Right around this time a new member here mentioned that in her RD program, the professors suggested it is generally not recommended to talk to people about weight loss as "most people do not succeed and it just makes them feel bad about themselves." I've noodled on this a lot and a few things struck me: A doctor would NEVER take the position that folks should not try to stop smoking. It's bad for them, society etc, has low success, but yet, still, we try. We MUST try. Why not with weight loss? There is an interesting double standard emerging here, one that (IMO) is an outgrowth of what we might call "woke" culture. I suspect some of this positioning started from a place or compassion and concern...it's NOT ok to run people down about their weight (political affiliation is apparently open season!) but this is presented as if there is no cost associated with doing nothing for health regarding weight. If someone is on fire, do we not say or do something as it may hurt their feelings? How about infectious disease? We can dictate all manner of behavior change, really do some epic virtue signaling around that, all in the pursuit of "saving lives" and "not overwhelming the medical system." Close to a half million Americans die every year from obesity related problems. And do you know why our medical system is ALWAYS tettering on the brink (and has been well before COVID)? It's due to largely preventable, obesity related issues. AND smoking. I'm not sure what the perfect answer is to all this, likely looking for readiness for change is an important way to triage and allocate resources. Folks who are ready to change are relatively easy to help. But if there is no will, there is literally, no way. All that said, doing this ridiculous mental gymnastics of suggesting there are no reasonable bounds for an average human to live, is not just mean, it is homicidal. If a planet cannot be "healthy at any temperature" then a human cannot be "healthy at any size." How ethical is it to know there is something that can be done to help a person, yet we make platitudes to make this information and motivation unavailable?   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.

Newborn Nutrition; mTOR, TRT & Autophagy; What the Beans?!!; Type 2 Diabetic BJJ Recovery; Managing Bipolar Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: A Review on the Serum Electrolytes and Trace Elements Role in the Pathophysiology of COVID-19 https://link.springer.com/article/10.1007/s12011-020-02377-4 1. Newborn Nutrition [15:13] Nate says: Robb and Nicki, Thanks so much for this awesome podcast and content you put out. I picked up the habit of jogging/walking in the mornings due to quarantine and everything, and the podcast is the thing I look forward to listening to most. Anyway, my wife and I are expecting our first baby in February (quarantine baby). I feel like I've learned how to navigate the marketing gimmicks and bull shit labels that the food industry puts on my food, but how do you translate that to a baby? I want to avoid being sitting ducks to the baby food marketing geniuses, and to the pamphlets I'm sure the doctors office is going to hand us about some type of baby food pyramid. My wife plans on breastfeeding. Main Questions: How long would you recommend breast feeding, and is there a point where you incorporate real food in addition to breast feeding? How soon can you introduce animal products? I saw some bone broth type baby food packs (I think either Robb or Diana Rodgers recommended it somewhere). Extra Question if you have time: Knowing what you know now, what is one thing you would do differently, or wish you did more of when your daughters were new borns (for baby nutrition, or otherwise)? Or some things that you did that worked particularly well? (I've already bought the baby sleep solution book you've recommended). More info (if it is helpful): The baby is a boy. My wife and I are both healthy 34 year olds. Her mother will be with us through most of the breastfeeding phase (Nicki mentioned before that having someone to help with that would have been helpful). My wife is not keto, would an increase in electrolytes (specifically sodium) still be beneficial for milk production? https://myserenitykids.com/   2. mTOR, TRT & Autophagy [23:46] Carter says: Thank you for answering the coffee question!! I tried a more expensive organic mycotoxin free coffee and had great success so THANK YOU. My question now is if I'm on TRT injecting twice per week for a total of 100mg/week will I get any autophagy from fasting? I'd like to do a 3 day fast to help heal my nervous system and leaky gut. I'm just concerned that I may be in a constant anabolic state with high mTOR blocking autophagy. Thanks again Rob and Nikki   3. What the Beans?!! [28:51] Brenna says: Gutten Tag! from Minnesota. Have you heard of Karen Hurd the bean lady?  As an RD I'd heard about her years ago from a client, and thought her protocol was nuts! (literally)  And then I forgot about her until Mark Sisson wrote a post about her because Julie B. of PaleOMG is doing the protocol. So Mark's post is nice and all, but he didn't look too far into Karen's biochem of why the protocol works. She is also very against saturated fat, especially coconut oil, and loves unsaturated fats. Im curious as to your thoughts on her protocol and understanding the physiology.  And are our poops really supposed to float.  I'd always been taught no. Thanks from the land of 1000 lakes. a few links: https://tobemagnetic.com/expanded-podcast/2019/75 https://www.simplegoldlife.com/blog/karen-hurd-bean-diet   4. Type 2 Diabetic BJJ Recovery [36:15] Matt says: Hi Robb and Nicki, Love the show and your books. I have a question for your podcast. I'm a type 2, possibly type 1.5 diabetic.  I dropped 45 pounds when I was diagnosed but it seems to be genetic in my family so is just getting worse not better even after the weight loss. Age 47, I do weights, cardio and yoga once or twice a week each.  I'm a 4 stripe white belt in BJJ.  I try to train 3-6 times a week in BJJ.  After BJJ, particularly sparring (but sometimes just drilling) I get extreme soreness, to the point I struggle to sleep sometimes. I know about low intensity exercise, hot and cold etc for recovery but I'm in pain all the time. Am I just old or is my diabetes causing this by slowing my recovery?   I try to eat fairly low carb high protein. Probably around 2400 cal 100-150g carbs and 220+ g protein. Too many carbs really shoots my blood sugar up. I’m also sitting at a desk all day and more so in lockdown so not moving much other than mentioned before. I’m walking around the house now and wincing in pain when I get up or sit down. It sounds silly but this just doesn’t seem normal. Any advice greatly appreciated. Thanks Matt http://www.diabetes-book.com/ Type 1 Grit facebook group   5. Managing Bipolar [42:19] Christy says: Hi Robb, I am a long time listener. I started reading and listening around 2011, when I switched to a paleo diet and saw improvements in my overall health. I have bipolar 2 disorder without psychosis. I mostly deal with severe long term depression. Once every few years there’s some hypomania thrown in. The last episode was triggered by an SSRI due to a misdiagnosis. There was one year—2012 or so— when I was stable and happy and off meds. I was eating a strict Paleo Solution diet and was working out, sleeping, and getting sunlight. I was doing everything by the book. I also didn’t have kids yet. Since having kids, I have found it impossible to maintain the lifestyle as well as I need. Postpartum depression kicked my butt and sort of never left. Standard treatment is mood stabilizers. Even lamictal, which is considered the “best” in terms of its low risk of side effects, is giving me vertigo, making me dumb, and making me feel like I have chronic morning sickness. I am gaining weight because I’m always hungry— something the doctors said wouldn’t happen. And no, I don’t normally struggle with my weight. Aside from being militant about everything I mentioned earlier— sleep, exercise, diet, and sunlight— do you know of any specific protocols for managing bipolar off meds? Even the mention of this sends people into a tailspin, but it’s something I am really looking into. You’ve been so helpful throughout the years. Thank you! Sponsor: This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Exciting news everyone. For a limited time, Joovv wants to hook you up with an exclusive discount on your first order: just go Joovv.com/Robb and apply my code ROBB to your qualifying order. Exclusions apply, limited time only.

Evolution of The Carnivore Diet, Issues on Keto Diet: Maybe Electrolyte Imbalance?, Weird Reaction To Beef & Lamb?, Do All Cells React to Light?, Electrolyte/Magnesium Sensitivity? 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: Obesity and disease tied to dramatic dietary changes The 'mismatch hypothesis' argues that our bodies evolved to digest the foods that our ancestors ate, and that human bodies will struggle and largely fail to metabolize a radically new set of foods. This intuitive idea is hard to test directly, but the Turkana, a pastoralist population in remote Kenya, present a natural experiment: genetically homogenous populations whose diets stretch across a lifestyle gradient from relatively 'matched' to extremely 'mismatched' with their recent evolutionary history. Enter the Turkana -- a subsistence-level, pastoralist population from a remote desert in northwest Kenya. In the 1980s, an extreme drought coupled with the discovery of oil nearby led to rapid transformation of the region. Large segments of the population abandoned their nomadic lifestyle, some to live in villages and others in cities. Traditional Turkana still rely on livestock -- dromedary camels, zebu cattle, fat-tailed sheep, goats, and donkeys -- for subsistence, while Turkana living in cities have switched to diets that are much higher in carbohydrates and processed foods . This is a trend that is widely observed across the world, a result of increasing globalization, even in remote communities. "We realized that we had the opportunity to study the effect of transitioning away from a traditional lifestyle, relying on almost 80% animal byproducts -- a diet extremely protein-rich and rich in fats, with very little to no carbohydrates -- to a mostly carbohydrate diet," said Julien Ayroles, an assistant professor of ecology and evolutionary biology and LSI who is the senior researcher on the new paper. "This presented an unprecedented opportunity: genetically homogenous populations whose diets stretch across a lifestyle gradient from relatively 'matched' to extremely 'mismatched' with their recent evolutionary history." "But Turkana who had moved to cities exhibited poor cardio-metabolic health, with much higher levels of obesity, diabetes, cardiovascular illness and high blood pressure. The health metrics also showed that the longer Turkana had spent living in the city, the less healthy they tended to be, with life-long city dwellers experiencing the greatest risk of cardiovascular disease." 1. Evolution of The Carnivore Diet [15:52] Bradley says: I love your podcast, I love the open minded science based approach towards diet and nutrition.  I’m a graduate of Mark Sisson’s Primal Health Coaching course and am I huge nutrition nerd.  I’ve tried vegetarian, vegan, and finally got amazing results from primal eating.  I’ve always leaned more towards the low carb mainly animal product end of the spectrum on Primal and have been listening to carnivore podcasts almost exclusively for the past few months.  I do have a comment that maybe you could help me understand.  I bought The Carnivore Code by Paul Saladino and I love the book and his points on plant self defense mechanisms and it makes sense. Maybe I missed something but if we evolved to become more animal based wouldn’t it also make sense that we’ve now evolved back to being able to eat some plants?  Maybe there hasn’t been enough time for that evolution?  Isn’t being able to drink milk without the gassy affects an evolution too though?  I appreciate any insights https://en.wikipedia.org/wiki/Lactase_persistence#:~:text=The%20first%20identified%20genetic%20variant,C%2FT*%E2%88%9213910.&text=Other%20alleles%20associated%20with%20lactase,T%2FC*3712%20in. 2. Issues on Keto Diet: Maybe Electrolyte Imbalance? [23:53] James says: Hello.  My name is James and I am a 30 year old male and I live in Charlottesville, VA.  I decided to meet with a functional medicine doctor/ nutritionist about 10 weeks ago.  During my initial consultation I was at 188lbs with ~24% body fat.  I also got my blood work done that I can send for reference.  My goals are mainly focused on developing good nutrition habits to feel good and maintain a healthy body composition.  I also had consisting gas/bloating issues.  For the first 2 weeks I followed a paleo diet focused on getting adequate protein from meat sources (hand sized portion with lunch/dinner).  I also followed intermittent fasting M-F eating from 12-8.  For the next 6 weeks I practiced intermittent fasting during the week and followed a somewhat ketogenic diet ( 136g protien, 26g carbs, and 146g fat).  During this time I was also taking magnesium supplement/ fish oil at night and vitamin D/ floramyces during lunch.  I was also practicing CrossFit regularly about 5-6 times a week.  At week 6 I did a long workout in the morning in a fasted state.  Post workout I felt dizzy/weak and my legs were just cramping constantly.  I was at the point where I felt like I was going to faint.  My nutritionist said this was likely an electrolyte imbalance.  He recommended and electrolyte supplement pre/post workout and increasing magnesium on training days.  Also trying to eat low carb vegetables more to get natural sources of potassium.  I did this and I am still having some issues.  This past week I hav had some hot/cold sensations in legs/feet with some hamstring cramping.  Yesterday I was tired of this feelings and I tried eating some fruit through carbs.  This seemed to resolve my symptoms fairly quickly.  Thinking about introducing carbs back into my diet.  Right now down like 8 pounds but just want to feel a little more Normal again. 3. Weird Reaction To Beef & Lamb? [29:32] Kim says: Hi Nicki and Robb, Your podcast and books are life savers. I am so, so grateful for what you do to educate!  I had been vegan/vegetarian for years but after processing the grief from suddenly losing my mom I found myself completely depleted, losing my mind, and in extreme physical pain. Through tireless research on my own over the last 3 years I have found my way to thriving health by completely changing what I eat. I believe the years as a vegan almost killed me! From this whole experience I am acutely aware of how my body reacts to different foods. I have had to eliminate all estrogenic foods but now completely enjoy my new diet based on plenty of low carb green leafy vegetables, cruciferous vegetables, some types of seeds and nuts and of course pasture raised meats and eggs and wild caught fish. My question is about a weird reaction I have to beef and lamb. When I eat fish, chicken or pork I do fine but when I eat even the highest quality grass-fed beef or lamb I have the same reaction that I do to highly estrogenic foods, anxiety and hyper awake (sleep issues). Is there anything in the amino acid profile of beef and lamb that is substantially different from that of chicken and pork that could be causing this? Is there something I could eat along with beef and lamb to counteract this reaction in my body? Ideally I would like to eat be able to eat beef and lamb over pork and chicken so I need to figure this out. Any thoughts you have would be most gratefully received. Thank you again for all that you do. All the best, Kim 4. Do All Cells React to Light? [36:25] Mariessa says: Hi, Robb! Regarding the blue light glasses: the book Lights Out noted that all (many? More than just eyes) cells react to the light if I'm remembering correctly. What are your thoughts on this? Thanks, Mariessa Circadian Clocks in Human Red Blood Cells https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040566/ 5. Electrolyte/Magnesium Sensitivity? [41:24] I have found that if I have more than 1 packet of LMNT a day, I get a bit of digestive trouble probably due to the magnesium.  I seem to be fairly sensitive to magnesium in all forms.  Any tips? Thank you for all that you do! Sponsor: This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Exciting news everyone. For a limited time, Joovv wants to hook you up with an exclusive discount on your first order: just go Joovv.com/Robb and apply my code ROBB to your qualifying order. Exclusions apply, limited time only.

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://gbdeclaration.org/ https://www.medpagetoday.com/infectiousdisease/covid19/89204 https://www.johnsnowmemo.com/ https://www.dailymail.co.uk/debate/article-8899277/Professor-Sunetra-Gupta-reveals-crisis-ruthlessly-weaponised.html https://www.npr.org/sections/health-shots/2020/10/20/925441975/studies-point-to-big-drop-in-covid-19-death-rates Temporal and Geographic Variation in Early US Coronavirus Pandemic https://www.zoeharcombe.com/2020/11/the-impact-of-lockdowns/ http://www.rationaloptimist.com/blog/the-new-lockdown-is-a-deadly-mistake/ https://www.bloomberg.com/news/articles/2020-10-21/covid-puts-a-spotlight-on-the-food-industry-s-role-in-obesity? https://www.weforum.org/agenda/2019/01/eating-less-beef-will-and-more-beans-will-cut-global-deaths/ https://www.economist.com/international/2019/05/04/global-meat-eating-is-on-the-rise-bringing-surprising-benefits https://mailchi.mp/9139ae2a785c/sfcfmemberupdates5112020-12593578 https://sebastianrushworth.com/2020/10/31/a-history-of-the-swedish-covid-response/   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 this transcript here (PDF)

Strongman Nutrition, How To Avoid Exacerbating Dawn Phenomenon, Salad Dressing, Glucose Tolerance Test in Pregnancy, Grass-Fed Beef and Nutrition Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: We must burn the West to save it How an ancient American Indian practice can reduce the risk of massive wildfires. A number of unique factors this year combined with long-term trends to create the devastating and unprecedented fires of 2020. But a major reason for the massive scale of the destruction is that natural fires and burning practices first developed by Indigenous people have been suppressed for generations. Wildfires are essential to many Western ecosystems, restoring nutrients to the soil, clearing decaying brush, and helping plants germinate. Without these fires, vegetation in woodlands, grasslands, and chaparral shrublands accumulates, so more fuel is available to burn, especially when a megadrought keeps drying out the fuel, year after year. A debt to the landscape starts to mount, and when it comes due, there is hell to pay. “If we’re not using fire in the same way that this landscape evolved with over millennia, then we could be creating a situation where we’re creating a further imbalance,” said Don Hankins, an environmental geographer at California State University Chico and a Plains Miwok Indigenous fire practitioner. 1. Strongman Nutrition Help [32:22] Joshua says: Good afternoon.  I'm a 30 year old father of 7. I'm 166 centimetres tall and 90kg at 30% body fat based of the navy body fat test. I recently have been inspired to get as strong as healthily possible so I can be my children's own superhero after watching Hafþór Júlíus Björnsson pull the 501 kg world record deadlift. I know you also have been really successful with powerlifting in the past. So my question for you would be. How would one eat to get as strong as possible. Thank you kindly Joshua   2. How To Avoid Exacerbating Dawn Phenomenon [35:46] Donna says: Hi, Robb & Team, I've been about 90% Paleo (sourdough bread occasionally, some dairy) since mid-March, and overall I've felt a lot better.  My meal routine worked fine right through summer. In fall, I ran into a problem.  My blood sugar is generally highest first thing in the morning, before I've eaten anything, and this seems to be due to 1) burning through my dinner calories by around 5:00 a.m., now that it's colder and I've resumed weight training at my gym; and 2) the dawn phenomenon, assuming this is a real "thing," where glucose gets poured into the blood in preparation for waking up. Some research turned up the suggestion of eating 4-6 ounces of a slow-digesting food 30-60 minutes before bedtime to prevent a big blood-sugar drop in the early morning.  Do you know whether this works?  If it does, would you suggest a protein (nuts), or more of a complex carb (dried fruit)?  Or would you recommend an entirely different strategy? Thanks, Donna   3. Salad Dressing w/ Sunflower Oil? [40:52] Kate says: Hi Robb and Nicki, I really enjoy your podcast and find it to be both informative and entertaining. I have recently been using Tessemae salad dressing which is supposed to be Whole30 approved but I noticed it was made of high oleic sunflower oil. Is it a problem to consume this oil and if so, what would be a better salad dressing option that contains more omega 3? I believe the high Oleic sunflower oil is lower in polyunsaturated fats and omega 6 than normal sunflower oil but should it still be avoided?   4. Glucose Tolerance Test in Pregnancy [52:29] Whitney says: Hi Robb and Nicki! Been listening to you for about a year now. Love the show! Been gluten free for 10 years (Celiac) and Paleo-ish for about 4. I'm pregnant with my first child and nearing the point where I need to take the dreaded glucose tolerance test for gestational diabetes. I was floored when I found out it consists of drinking 50 grams of sugar on an empty stomach, and if you fail that test, you have to come back and do the same thing with 100 gram of sugar!!!! As someone who avoids sugar and keep my carbs in check this makes my stomach turn. I bought a cheap glucometer and have been monitoring my blood glucose for about a week in hopes the OB/GYN will take that as a replacement for the glucose test. On a broader level I wanted to get your general thoughts on this test. In my mind, this test for gestational diabetes is probably giving people diabetes! Am I making too big of a deal about a one time glucose test? I'm thinking its time for an update to the guidelines here, and surely there has to be a better way to test for gestational diabetes. Fasting insulin maybe? Some sort of HOMA score? I just think it's ridiculous that our health system is forcing all pregnant women to ingest 50-100 grams of sugar in one go! Would love your thoughts. Thanks for all you do! Whitney https://lilynicholsrdn.com/dealing-with-gestational-diabetes/   5. Grass-Fed Beef & Nutrition [59:10] Sofia says: Hi Robb, Thanks for everything you're doing for the planet!  It's really important work and I notice and appreciate you. I wanted to address something you said the last time I heard you on a Podcast....can't remember which one, I listen to so many. When you got to the question around nutrition you claimed that there really are no health benefits to eating grass-fed beef or dairy over conventionally raised, feed-lot animals. Are you aware that grain fed cows don't produce K2, a critical nutrient and the hormone necessary for escorting calcium out of the blood supply and into bone.  I could be wrong, but based on my research your claim that there is no notable difference between the nutrient density of the two animals is false.  Please reference Dr. Kate Rheaume-Bleue's book, Vitamin K2 and the Calcium Paradox if you're curious about learning more.  If what she says is true, then the transition from grass-fed, regenaritive beef production to the feed lot, grain finished model could correlate to the rise in arteriosclerosis in the States and Europe.  Don't you think? Thanks again for the work you're doing! Lovingly, Sofia   Sponsor: This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Check them out at joovv.com/robb and use code ROBB for a free gift with your purchase.

Eating for Kidney Disease, Muscle Mass, LDL Up 102 points, Is Bone Broth Made In Pressure Cooker Healthy?, Biochemistry For Beginners 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: Iatrogenics: Why Intervention Often Leads to Worse Outcomes Iatrogenics is when a treatment causes more harm than benefit. As iatros means healer in Greek, the word means “caused by the healer” or “brought by the healer.”  Healer, in this sense, need not mean doctor, but anyone intervening to solve a problem. For example, it could be a thought leader, a CEO, a government, or a coalition of the willing. Nassim Taleb calls these people interventionistas. Often these people come armed with solutions to solve the first-order consequences of a decision but create worse second and subsequent order consequences. Luckily, for them at least, they’re never around to see the train wreck they created. 1. Eating For Kidney Disease [23:54] Tyler says: Hey Robb, Years ago, you wrote a multi-part post about kidney health, and mentioned a former client at NorCal S&C who was recommended dialysis. One of your coaches instructed him to eat super low carb, and about the same protein (around 10% for both macros), and the rest of his diet consisting of fat. The end result (at least in your article) was that he recovered a great deal of his kidney function... Now that I’ve told you about your own article (lol), here are my questions: 1. Is that still a protocol you’d recommend for someone with stage 4 kidney disease? 2. If so, what can you even eat on an 80% fat diet? This info is for my mother-in-law. She’s almost 70, and has kidney disease presumedly brought on by Henoch-Schoenlein Purpura. She lives in Japan so she has access to great quality seafood, but coconut products are uncommon. I’ve been trying to get her to quit eating bread, rice and soy products as a start. She still eats some dairy. Are there any foods within a typical Paleo diet she should avoid? For example, fruit? She is prescribed some type of steroid (not sure what or how much), and is of normal weight, and does not take any blood pressure meds that I know of. Not expecting any type of miraculous full recovery, just wanting to help her get the most she can out of life. Thanks for any direction you might be able to guide me towards. PS: the wife and I are huge fans of LMNT, and you were right: do NOT accidentally (Or purposely) inhale the Lemon Habanero dust!! Low carbohydrate diet may reverse kidney failure in people with diabetes Researchers have for the first time determined that the ketogenic diet, a specialized high-fat, low carbohydrate diet, may reverse impaired kidney function in people with Type 1 and Type 2 diabetes. 2. Muscle Mass [33:04] Ben says: Hey Robb, Love the work you have done and really appreciate all that you do. FYI Sacred Cow was a phenomenal book, very nice work. I am writing in regards to muscle mass. You have mentioned previously on the importance of muscle mass as we age and starting around age 30 we will start loosing it slowing and/or it's much harder to gain muscle mass as we age. My question is how much muscle mass should I be aiming for. For context I am a 30 year-old male, 6'4", 218-225 lbs 8-10% body fat (depending on season). The reason I ask is I enjoy competing in Crossfit; however, am uncertain if I should focus more on trying to put on more mass or if moving forward with these numbers seems appropriate? Ultimately I do enjoy competing, but don't want to become decrepit when I'm older. (Other info if it helps-- squat- 425 DL- 545 Be- 325 Fran 2:45. I have never done full extensive blood work but my most recent basic blood work ie Chem 7, testosterone, basic lipid panel all looked "normal".) Thanks for all you do, Ben 3. LDL Up 102 points [36:47] Clint says: Hey Robb- I recently got some blood work done for work and I was pretty amazed at my lipid profile. My total cholesterol went from 148 to 268.  LDL went from 86-188. Triglycerides went down 62-54 and HDL increased from 50-69. My GP wasn’t too concerned bc the triglycerides decreased and HDL increased but he still wants me to monitor it. The two weeks leading up to my blood work have been mostly carnivore-esque as I’ve noticed some headaches from fruit and indigestion with some veggies. I sneak in some full fat dairy by means of a little heavy whipping cream, I cook with kerrygold butter, and have a little kerrygold cheese from time to time. I’m 6’2” 186lbs at about 8-10% body fat. I do drink about 40 Oz of French press coffee per day and I know that can muck with LDL but I’m not so sure of that big of an increase over 3 years. Exercise- I Do some variation of cardio 4-6 times per week and flirt with some CrossFit style workouts 1-2 times per week. I dropped the intensity since going more low carb/carnivore as to not fry myself. Protein intake usually consists of chicken (all parts, not just a breast guy), beef (steak, burgers), eggs, Wild planet sardines, wild caught salmon, etc... I never cook with coconut oil or seed oils (coconut never agreed with me). I’ll eat some stevia sweetened dark chocolate a couple times per week. I’ve been sleeping 6-8 hours per night (2 kids going on 3). Any insight from your experience as to why my bloodwork took a shit? I’ve been relatively low carb for years. Thanks! Total cholesterol and all-cause mortality by sex and age: a prospective cohort study among 12.8 million adults ~ 4. Is Bone Broth Made In Pressure Cooker Healthy?? [45:56] Matthew says: Hi Nicki and Robb, Appreciate your work and show. Question: I have a hard time digesting bone broth, it gives me some digestive upset and I can't really consume it, even though I know I could use the gut healing benefits. I have issues with histamines, so that may be a big reason since it's typically slow-cooked, which is one of the things that creates a lot of histamines in foods and is an issue for those with histmaine tolerance issues (I'm working on that issue, but it's a long healing trajectory). I've heard a little about using a pressure cooker like and instant pot to make bone broth, which allws it to be done more swiftly, but I can't find any information on how beneficial it is when made in pressure cooker.  Is it as good as when it's slow-cooked, in terms of nutritional value? Curious if you might have any information or insights on this.  Many thanks! Matthew Oakland, CA http://delicatebelly.com/low-histamine-bone-broth/ chicarones? 5. Biochemistry For Beginners [48:47] Hoby says: Robb, Love your podcast and books, and listening to you and some others in the Paleo/keto/carnivore universe, I hear a lot of biochemistry discussed. I have a medical background from military service, but biochemistry was not a subject I got a lot of info in... I was wondering if you had a recommendation on a “ biochemistry for dummies” book. I appreciate any recommendations you may have.. Hoby http://watcut.uwaterloo.ca/webnotes/Metabolism/   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 transcript of this episode here (PDF)

Targeted Ketogenic Carb Sources, Does Cold (Ice) Immersion Blunt Muscle Growth Post Workout, Poor Man's Cryotherapy, BPH (Benign Prostatic Hyperplasia), Viruses in Meat? 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: Agri-nutrition research: Revisiting the contribution of maize and wheat to human nutrition and health "Only relative to other ‘nutrient-rich’ foodstuffs are cereals ‘nutrient-poor’. This terminology reflects the emphasis on micronutrient malnutrition. Most cereals provide varying amounts of proteins, fats, minerals and vitamins, in addition to being important sources of dietary energy." "Cereals are the dominant source of carbohydrates in the global diet, providing essential food energy." 1. Targeted Ketogenic Carb Sources [16:00] Michael says: Hi Robb, Thanks so much for all the work you do.  At the beginning of the year I was eating a standard American diet.  At the age of 25, I was prediabetic, 50 lbs overweight, and I had no energy, crashing after almost every meal. I've been doing keto since March.  I'm down 30 lbs despite building considerable amount of muscle from exercise, have gotten from about 30% to under 15% bodyfat, and I've never felt better.  Over the last few months I've been eating more of a carnivore diet with the exception of some berries throughout the day, and I've also begun doing Crossfit about 5-6 times a week.  I've noticed that for longer, endurance workouts I do amazing.  For the short, glycolytic, 8-minute workouts I'm nowhere close to where I want to be.  I've read from your keto masterclass as well as on Ketogains that for Crossfit-like activity that eating carbs just before an intense workout can be helpful.  I had two questions on where to get my carbs on a targeted keto diet: 1) Ketogains and many resources recommend dextrose as it goes directly goes to replenishing muscle glycogen.  Using ultraprocessed, refined sugar screams against everything I've learned about sticking to real food.  I want to try rice or potatoes, but do you have thoughts on using ultra-refined substances for glucose as opposed to real food? 2) Many seem to recommend against fruit/fructose because it goes to replenish liver stores rather than muscle stores.  Does liver glycogen not make it into the muscles?  Is fruit really the bad guy many low-carbs make it out to be? Thanks so much for the work you two do.  My life has changed in more ways than I can describe thanks to the information you put out there. 2. Does Cold (Ice) Immersion Blunt Muscle Growth Post Workout [24:50] Jayne says: Hello Rob and Nikki, I am wondering whether ice-cold bath immersions between sauna sessions post weightlifting might blunt muscle growth effects of my workout? I notice that if I sauna post workout, I almost feel an additional "growth spurt" (if that makes sense!?) but sometimes with the cold bath in between I don't feel as much benefit. Of course, this could all be in my head, but I'd love your thoughts! Thanks again for being such great leaders in the world of health and wellbeing. I am constantly refreshing your website in hope of a new salty talk or podcast, I just love them so much! Thank you both! Cheers, Jayne x 3. Poor Man's Cryotherapy [29:35] Chuck says: I’m wondering what you think about an idea (not an original idea) I have about how to get cold. I know that several people (Brad Kearns and others) have been using an electric freezer chest and filling it with water. Then cooling the water for cold plunges. I’ve been thinking about using a freezer chest, keeping it very cold, but not adding water. Not sure if you’ve ever been in a Costco cold room, but I think that effect could be duplicated with this concept. Sort of a poor man’s  cryotherapy chamber. Would eliminate the need to clean and change the water. I would only close the top if I was certain it could not lock me in. Perhaps I could use something else to close me in or maybe I wouldn’t need to. I’m also concerned about sticking to the sides. I’ve been unable to find anything online about the idea and have never seen anything with a live human in a freezer. I think there could be a nice benefit with this approach. I wonder what you think? Thanks, Chuck 69 year old rebel with epigenetic biological age 57. https://www.engineeringtoolbox.com/thermal-conductivity-d_429.html Water thermal capacity 24X that of air (generally) 4. BPH (Benign Prostatic Hyperplasia) [39:23] Ralph says: I would love to hear if you have talked to any older paleo or keto men about solutions for BPH (Benign prostatic hyperplasia) which most men have to deal with in their late 60s and beyond.  Main symptom is needing to pee often which causes problems with sleep.  Any ideas for solutions would be greatly appreciated.  love the show. thanks.  ralph (72 yrs. old) https://www.lifeextension.com/vitamins-supplements/item02029/ultra-prostate-formula Phosphodiesterase Type 5 Inhibitors for the Treatment of Male Lower Urinary Tract Symptoms 5. Viruses in Meat? [43:03] Julie says: I recently heard your broadcast on Revolution Health.  I do eat meat but I have been avoiding chicken not only because of the inhumane treatment but also the use of antibiotics and most recently the studies that have come out about viruses in chicken meat. I was relieved to hear that beef might actually be healthier and also environmentally friendly. Now my husband told me about polyomaviruses in beef that can survive cooking temperatures.  Is this something that is being studied closely. Is it conclusive? Is there a way to avoid it other than avoiding meet? Do we have to wait for another vaccine like the HPV vaccine before we can safely eat chicken or beef? I would love to hear a podcast on the subject or a recent study to hear the latest on this topic. Thanks! Julie Polyomaviruses and human diseases Polyomaviruses are small, nonenveloped DNA viruses, which are widespread in nature. In immunocompetent hosts, the viruses remain latent after primary infection. With few exceptions, illnesses associated with these viruses occur in times of immune compromise, especially in conditions that bring about T cell deficiency. African Great Apes Are Naturally Infected with Polyomaviruses Closely Related to Merkel Cell Polyomavirus The Ancient Evolutionary History of Polyomaviruses   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 transcript of this episode here (PDF)

Trying To Avoid Statins, Autoimmune Hepatitis, Chronic Low Back Pain - Supplementation, Still Holding Body Fat Even An A Keto Diet, Shaky Legs and Lactate 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: Some sparkling water brands have PFAS chemicals, study finds https://www.cbsnews.com/news/pfas-chemicals-in-sparkling-water-polar-topo-chico-study/ 1. Trying To Avoid Statins [27:54] Gabe says: Hey Robb and Nicky, I was wondering if you could offer some guidance regarding some of the best things I can do to improve my cholesterol.  I recently had a standard lipid panel done that showed that my LDL-C was calculated at 154.  Total was 234, HDL was 60, and Trigs were 93.  I'm having more comprehensive blood work done by my functional medicine doc to get a measure of apoB and LDL-P.  But during my appointment he brought up the possibility of statins.  I'd like to avoid that if at all possible and was curious if your work with Specialty Health gave you some insight as to what interventions generally worked best for folks.  Some of the research I've been doing from Peter Attia seems to indicate that cholesterol is largely just a function of how much your cells produce and how many hepatic LDL receptors your genetics blessed you with which makes me feel pretty powerless. Just for reference I'm 42, and have eaten more or less along ancestral guidelines for the past 8 years with some very occasional minor offenders like oats, beans and corn.  I exercise very inconsistently...kind of a 3 months on, 3 months off pattern which consists of mainly of 5x5 powerlifting.  I'm also coming off a year of being stuck in an office with a lot of recent college grads which meant a good bolus of donuts, pizza, and other non-sanctioned foods which started infiltrating my day to day.  But I've changed work situations now and eating is much more on track for the last couple months.  I'm 5' 11", 170 lbs, and perpetually squishy around the mid-section. Any thoughts are appreciated. Gabe https://www.nature.com/articles/s41598-018-38461-y#:~:text=2)%2C%20the%20TC%20ranges%20associated,%E2%80%93220%20mg%2FdL). In the spline analysis (Fig. 4, Supplementary Fig. 2), the TC ranges associated with the lowest mortality were approximately 200–240 mg/dL, except for men at 18–34 years (approximately 180–220 mg/dL) and for women at 18–34 years (approximately 160–200 mg/dL) and at 35–44 years (approximately 180–220 mg/dL). 2. Autoimmune Hepatitis [33:57] Ben says: You were one of the first people I started listening to when I began my journey towards living a clean lifestyle. I heard your name pop up through Katy Bowman. I have a female friend, 20 years old, who just got diagnosed with autoimmune hepatitis. I haven't read much about it in the past and haven't heard much about it on various podcasts. A google search doesn't make a compelling argument for other ways to manage it besides steroids. Besides the obvious, (improve sleep, limit stress, avoid alcohol, exercise, eat an autoimmune style diet) is there anything specific that would help target the disease? Association of Autoimmune Hepatitis and Celiac Disease: Role of Gluten-Free Diet in Reversing Liver Dysfunction 3. Chronic Low Back Pain - Supplementation? [37:05] Matthew says: Hey Robb and Nicki. I have been listening for a while and also caught you (Robb) on Joe Rogan when you spoke a little bit about your chronic back pain. I've had mine for about 5 years thanks to a desk job and poor deadlift, squat technique (subsequently corrected). My question is if there is any supplementation (Kratom?, CBD?) or specific protocols you find working. For context I crossfit 5 days a week, yoga once a week, mobility work 15 mins a day, use a standing desk almost exclusively, daily walks, and have been eating clean for almost a decade. I think I have the basics down and seeing if you have extra tips. I'd love to be able to not have to scale deads and squats some day down the road We mentioned the folks at Basis Health and Performance in this answer. Try their strength program free for a week http://basishp.mykajabi.com/   4. Still holding body fat even on a Keto diet [49:41] Martin says: Okay so about a decade ago I lost over 80 lb going on a Paleo Diet and I was very happy and feeling in the best health I ever have since I was a teenager. I am now 54 and eat a mostly keto diet with very very occasional cheats and when I do that it's on a Paleo kind of platform. However I am just not satisfied with my body composition and maybe it's dysmorphia or something like that but I don't have that cut or ripped look. I can do a lot of pull-ups, I do a lot of powerlifting type lifting, I'm very strong, but I look like I still have subcutaneous body fat which is near impossible to shed and especially around my chest where I try to get a defined but I still have these rules what appears to be at on the very corners of my Pecks near my armpits am I just being silly or is there something I can do to get a more ripped lean look? thank you for your consideration   5. Shaky Legs and Lactate [55:03] Caroline says: Hello Rob and Nikki. Can't believe this is my first question for you as I've been following your work since 2009. I usually do my own research but this time I really need help. I've been starting to get shaky legs (!) when I do for example shoulder press or biceps curls. Never been especially prone for lactic acid (lactate) buildup before even as I was exercising much more intensely. This worries me. I read that lactate is produced from pyruvate via the enzyme lactate dehydrogenase (LDH) in a process of fermentation both during normal metabolism and exercise. But why do I get so much of it after only a two minute session? I recently also learned that LDH is a good indicator of cancer, in its early stage. Does this mean that people with beginning cancer also get more lactic acid? I'm hoping you can help to clear the correlation between the two and what other factors could possibly be contributing to my legs shaking when doing upper body workout! Short facts: Female age 36 170 cm, 55 kg Hashimoto (but under control) Keto, carnivore-ish Lyme disease one year ago (doxycycline for 21 days) Thank you so much! Hugs from Sweden Caroline   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.  

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: Nicki and i finally got around to watching the Netflix documentary "The Social Dilemma." We knew a fair amount of what was covered, we knew that at some point the developers of these platforms discovered that they made more money, garnered more shares and interaction by feeding us things that enrage or threaten us. You can know all that stuff but as I mention in the Salty Talk itself, what this reminded me of was the scientists after the Manhattan Project who knew that what they'd created represented an existential threat. A technology that could not just destroy civilization but humanity itself. I got that same sense here. Listen in as we discuss our thoughts about it, and what we're currently doing with our own habits and social media.   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)

What is Healthy Weight, Acid Reflux During Fasting, Long Term Antibiotic Use - Lyme Disease, Women Over 40, Controversy Over Meat 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: Leading dietary determinants identified using machine learning techniques and a healthy diet score for changes in cardiometabolic risk factors in children: a longitudinal analysis Conclusion: Diets high in seafood, rice, and red meat other than pork and low in refined grains, fried foods, sugar-sweetened beverages, and wheat are leading healthy dietary factors for metabolic health in children. HDS is strongly predictive of CMR factors. 1. What is healthy weight? [10:27] Justin says: Greetings, On THRR045 Chris asked a question about fueling his gymnastics workouts and he mentioned his height and weight, 6’3” and 170 lbs. Robb commented that he (Chris) was too skinny because Robb is 6 inches shorter and weighs the same. This got me thinking about healthy weight. I’m also in the skinny camp and have had trouble most of my life gaining weight. I’m a 38 year old male, 5’11” and 153 pounds. I follow a mostly paleo (with dairy), sometimes keto diet and usually consume around 3000-3500 calories per day. My weight is very stable at this intake level. I consider myself pretty healthy. I workout 6 times per week for about 1 hour each workout, usually broken out to 2-3 aerobic workouts (cycling) and 2-3 strength sessions with 1 rest/recovery day. So my question is: is my weight unhealthy? Am I too skinny? Should I try to gain weight? If so, how much? Keep up the excellent podcast. I’m a huge fan! Thank you, Justin 2. Acid Reflux during fasting? [19:00] Ben says: Hey Robb, I had a quick question that I thought you might be able to shed some light on. For the last few years (5-6) I’ve used IF for health reasons, as well as losing weight for (non competitive) bodybuilding. In the last few months, I’ve experimented with very long fasting windows (18-24 hours) and would like to work 48-72 hour fasts into my routine every month or two... The problem is, around the 18 hour mark, I tend to get VERY BAD acid reflux. In General, AR is something I’ve struggled with since I started lifting weights. I don’t have a restrictive diet, but do occasionally eat wheat products and partake in alcohol (not around fasting time). Is this a common problem with IF, is there anything you know of that can help mitigate this? If I kept fasting past 24 hours, do you think it would settle down? Should I completely lay off the wheat and alcohol? It’s making this very difficult. Thank you and God bless, Ben 3. Long term antibiotic use - Lyme disease [24:01] Alex says: Hi Robb & Niki- Since October of last year, I've been plagued with one of the weirdest and most debilitating chronic illnesses I've ever experienced. Extreme fatigue, brain fog, body aches, joint pain, extreme dizziness, and just feeling like crap. After 10 doctors visits, tons of blood work, medical procedures, it turns out I have a bad case of Lyme disease. My Lyme literate MD prescribed me an aggressive treatment of doxycycline, metronidazole, hydroxychloroquine, and bactrim to kill the bugs, which disseminated throughout my entire body. We also try ciprofloxacin - but I felt the worst I've ever felt on that. Fortunately, she has me on a probiotic rich supplementation and eating lots of fermented foods like Kim chi, Kefir, kraut, etc. Most of the time during this treatment, I have felt like crap. Exhausted, unable to exercise (I was a fit 30 something guy before this - I did BJJ, lifted weights, ran, biked, etc.), and just feeling crummy. I'm almost done with the antibiotic treatment. Any advice on restoring myself to health & wellness? I'm skin and bones, struggle with walking up a modest hill, and try my darnedest to eat enough food - but often times struggle with nausea and low appetite. Let me know! Thank you. 4. Women over 40 [32:07] Sandra says: Hey guys, so I just was listening to your most recent podcast today and want you to know you’re totally appreciated! Ever since reading WIRED TO EAT I am so much more knowledgeable about my body and the foods that make me feel good. And that’s because of you guys...you should be very proud of all you’ve done and all the lives you’ve impacted. Amazing work! So now to my question.... Do you think consumption should decrease for a woman over 40? I’m wondering about total calories, and protein levels, etc. I’ve been mostly paleo since 2014. I had a couple of babies since so my food consumption changed a little during pregnancy and breast feeding. But now I’m back at it and trying to loose some leftover baby weight and oh yeah I just turned 40. I know you usually recommend 1 gram of protein per pound you weigh, but I’m thinking that’s too much now? I workout 4 to 5 times a week; a mix of ashtanga yoga and run/walks (3x ashtanga/2 times run/walk or vice versa)....both activities are pretty rigorous. The rest of the time I’m chasing after my toddlers so I am pretty active. I’m also trying to loose about 40lbs (yeesh). Let me know whatcha think. Keep up the good work! And stay healthy! 5. Controversy Over Meat [37:52] Kristin says: Hi - if the science is so clearly in support of ancestral eating patterns or that meat is a health food and not evil, then why are such a huge number of scientists, doctors, and journalists speaking as if the science is clearly settled in the opposite direction?  How can there be so much controversy if the science is so settled?  I just read Sacred Cow and I am a proponent of ancestral eating and yet just came across yet another article in the Atlantic about Paleo being a fad.  I consider myself evidence-driven and I have been compelled by what I have read the science says that justifies an ancestral diet.  But I also find it disconcerting that there isn't more consensus - if the Paleo community has the science then why isn't everyone else seeing it the same way?  The growing plant-based movement has me even more freaked out.  How can so many people get the facts so wrong?  It makes me wonder what echo chamber I am in. Robb's notes: The Doctor Who Drank Infectious Broth, Gave Himself an Ulcer, and Solved a Medical Mystery https://en.wikipedia.org/wiki/Ignaz_Semmelweis What Is Real?: The Unfinished Quest for the Meaning of Quantum Physics Adam Becker Basic: 2018. All hell broke loose in physics some 90 years ago. Quantum theory emerged — partly in heated clashes between Albert Einstein and Niels Bohr. It posed a challenge to the very nature of science, and arguably continues to do so, by severely straining the relationship between theory and the nature of reality. Becker lingers on the 1927 Solvay Conference in Brussels, where 29 brilliant scientists gathered to discuss the fledgling quantum theory. Here, the disagreements between Bohr, Einstein and others, including Erwin Schrödinger and Louis de Broglie, came to a head. Whereas Bohr proposed that entities (such as electrons) had only probabilities if they weren’t observed, Einstein argued that they had independent reality, prompting his famous claim that “God does not play dice”. Years later, he added a gloss: “What we call science has the sole purpose of determining what is.” Suddenly, scientific realism — the idea that confirmed scientific theories roughly reflect reality — was at stake. Quantum phenomena were phenomenally baffling to many. First was wave–particle duality, in which light can act as particles and particles such as electrons interfere like light waves. According to Bohr, a system behaves as a wave or a particle depending on context, but you cannot predict which it will do. But what if a field picks the wrong paradigm? Becker shows how, in the 1950s and 1960s, a handful of physicists dusted off the theories of Einstein and de Broglie and turned them into a fully fledged interpretation capable of shaking up the status quo. David Bohm argued that particles in quantum systems existed whether observed or not, and that they have predictable positions and motions determined by pilot waves. John Bell then showed that Einstein’s concerns about locality and incompleteness in the Copenhagen interpretation were valid. It was he who refuted von Neumann’s proof by revealing that it ruled out only a narrow class of hidden-variables theories.   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.

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 (

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. 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.  

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

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)