For full show notes, transcript, link to video, and more visit the show's blog at https://robbwolf.com/2020/02/14/estrogen-and-soy-detox-kits-ketones-and-blood-sugar-thrr016/

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, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more.

Show Notes:

News topic du jour: Veganuary is huge. But is it really as simple as animal foods bad, plant foods good?

1. Estrogen and soy [9:04]
Steven says:

I'm wondering how much youve researched about the relationship between soy and estrogen and/or its estrogen mimmicking characteristics. This would be an interesting thing to explore and explain on a Q&A podcast. Thanks!

2. What Causes Insulin Resistance? [12:42]

Franks says:

Hello Robb and Nicki!

I am currently studying kinesiology, and there is one question I cannot get my head around. What causes insulin resistance? From my research, there are two schools of thought. One is the repeated exposure of high insulin level cause the cell to down-regulate resulting insulin resistance. The other school of thought is the fat cell, and the liver cell is so full of lipids that insulin physically can not push more sugar or fat into the cell. If the first is true, why some other peptide hormones like growth hormones, does not seem to down-regulate when there is a chronic high level of exposure. People who use even abuse MK-677, a growth hormones secretagogue, they do not seem to have a growth hormone sensitivity down-regulation. The only studies I could find is growth hormones insensitivity due to genetics. Some steroid hormones even up-regulate the receptor when exposing chronically like testosterone. If the second school of thought is true, why there are people who are lean and workout but start developing insulin resistance. Many distance runners start developing insulin resistance even they are training heavily. I wish to hear your thoughts on this. thank you! I love the work you are doing! I learned so much from your talks and Q&A.

https://peterattiamd.com/ethanweiss/

3. Weight Loss Resistance & Detox Kits [22:24]
Amanda says:

Hi Rob and Nicki!

After my 3rd child (3rd c/s), I couldn't lose all of the baby weight. Even after almost 3 years, no amount of Whole30 rounds, paleo, or exercise are helping me to lose the baby pooch. A friend of mine, who is also my chiropractor, recommended I do a detox that he coaches, called True Cellular Detox ( https://drpompa.com/additional-resources/180_solutions/true-cellular-detox-a-top-5-strategy-to-create-your-best-health-ever/). He believes hormone imbalances due to toxins in my body are what are causing my weight loss resistance. I'm a little skeptical - what are your thoughts on these detox kits? Are there other ways of handling weight loss resistance without all of these supplements? I appreciate your help! Amanda A. from New Hampshire

4. Eating unhealthy occasionally [31:32]
Raysha says:

Hi Robb,

I love listening to your podcast. It has educated me so much and you have become my number source of all things nutrition. Thank you.

I eat really well most of the time, 80% paleo but with some cheese and peanut butter every day. I try to keep sugar to a minimum, but I include some fruit and gluten free crackers in my diet as well. I live away from home for most of the year and tend to go back to my hometown about 2-3 times a year. Whenever I do go home, my diet is a little relaxed. Specifically, I tend to consume more sugar and sugary beverages. This isn't everyday, but it does happen a couple of times a week. I was just wondering it this sort of thing can leave a lasting effect on my metabolism. More broadly, does eating "bad" a couple of times a month leave a lasting effect on my metabolism or health if I tend to eat relatively well most of the time? Do you have any advice to better approach my diet?

Hope you can help me with this. Thanks again for all the you are doing. Come to Asia one day!

5. Not chasing ketones or BS [39:55]
Josh says:

Hey guys, love your info that you give out. Keep it up! I will get to it...

1...47 year old high school weight training teacher, NH lymphoma dominator 2012 , bodybuilder and cross country coach.... I work really hard on both ends of my fitness both with weights and with trying to keep up with my kids that I coach.  Typical summer day is lift hard and heavy for an hour , sauna, run for a min of 20 or on the top end 60. Have a six pack and weigh 170. 5’8” tall

2...Adopted GAPS DIET 5 years ago keto about 3 years ago and for the last year and a half I have been carnivore and more recently (10 months) nose to tail carnivore. Always been military strict about my diet!

I am very aware of my electrolyte intake NA Potassium and mag cal. And have found a good balance so far.

Question: have always had a hard time getting into nutritional ketosis from the start. my ketones  are at .2 and my BS is at 100 always or above ....no matter what.... Pre/post weights after runs or Middle of the night    WHAT THE HECK.  TRYING TO BE IN KETOSIS FOR CANCER REASONS BUT STILL EANT GAINS.  Eating 65% fat (beef trim and butter) 30% protein and the rest carbs (or less). Total cals about 2800 on average depending on my training cycle. Genes/diet/too much meat? Need to sup with MCT?

Tired of trying to figure it out on my own

Josh

Fueling early morning HIIT riding on 30 day reset. Elevated Urine Creatinine Levels, Keto Versus Low Carb Energy Source, Blood sugar peaks at 30 minutes, Insulin resistance and high intensity exercise

Make your health an act of rebellion and join the community here.

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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, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more 

Download a copy of the transcript here (PDF)

Watch the podcast video here
 

Show Notes:

News topic du jour:

https://www.motherjones.com/food/2019/11/bacon-food-waste-pigs-new-mexico-tortillas-spent-grain-whiskey/?

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

News Topic:

"History Comes In Patterns" Neil Howe: Civil War, Market Crashes, and The Fourth Turning | PBD #441

Show Notes:

The Fourth Turning Is Here: What the Seasons of History Tell Us about How and When This Crisis Will End

Elevated levels of serum per- and poly-fluoroalkyl substances (PFAS) in contact lens users of U.S. young adults

Questions: 

PFOAS in Contacts

Chrissy writes:

Good day,

I know pfoas are everywhere but contacts too! I hate wearing glasses. Additionally most are UV blocking, which is something I want in my eyes. Should contacts be ditched! What do you or your family do?

Choosing a Functional Doc

Chris writes: 

Hello,

Long time fan boy... Any advice on picking a good functional medicine doctor in my local area? Google search? Anything to look for, or look out for?

I found a local MD with a long time in family medicine, who transitioned to integrative holistic medicine about 10 years ago, and then got an ABoIM about 5 years ago. I can only assume that ABoIM is a board certificate of some kind? Sounds like integrative medicine is similar to functional medicine?

I ask because I have become a moody AF little bitch after a year on a statin. My original family doc and my precision health report says the cholesterol is on the risky to highly risky side of things. I have always wanted to get off of the statin, and try the PCSK9 inhibitor you discussed some months back. Finally aiming to start that transition. Any help or advice on doc selection is appreciated!

Cheers,

Chris R

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Transcript:

Coming soon!

Strongman Nutrition, How To Avoid Exacerbating Dawn Phenomenon, Salad Dressing, Glucose Tolerance Test in Pregnancy, Grass-Fed Beef and Nutrition

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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.

For full show notes, transcript, link to video, and more visit the show's blog at: https://robbwolf.com/2020/03/06/autophagy-alcohol-vision-problems-thrr019/

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Show Notes:

News topic du jour: Medical scientists and philosophers worldwide appeal to EBM to expand the notion of ‘evidence'

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

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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

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Transcript:

Download a copy of the transcript here (PDF)

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News Topic:

Decouple: Mining Our Way To Net Zero

How Much Mining To Power The World With Wind And Solar

Show Notes:

Chris Martenson of Peak Prosperity: Crash Course

Questions: 

Protein/Leucine vs body size

Mike says:

Hey Robb,

Quicky: We always hear 30-35g of complete-protein as the minimum threshold for obtaining 3g of Leucine and the anabolic magic that occurs with this sort of meal. Is this body size dependent? Seems like it would have to be? Run with it Robb!

Second Quicky: Everyone parrots ‘don’t get in the cold plunge immediately after your strength workout, it’ll blunt hypertrophy!’ What percentage of lifters are gaining ANY size anyways, after their first several years of lifting? I lift for health/enjoyment/maintenance as I imagine 90% of people do, no matter what they tell themselves about ‘getting huge’. In that sense, is everyone fearful of cold plunge after lifting for no reason?? (In shape, 38 years old, 165, been 165 for 10 years and will likely be 165 til I’m 80 and croak)

You the man!

Perfect Aminos

Sam says: 

Hi guys! Like so many others, I have followed you from the early days of CrossFit and remain a loyal follower. I've been a CF gym owner for about 13 years now - 11 years with a "normal" affiliate and the last three as a "seniors only" affiliate - over 100 members ages 55 to 93! My challenges are very different, specificall with diet with these guys. This is generation of some normal "from farm to table eating" and some "margarine over butter believers". Some days my head explodes from the things I learn they believe!. Recently I was challenged by a new athlete with a bevvy of medical conditions. Our first attack with these people is their protein levels. I know was people age their appetite for physical chewing dietary protein wanes so we try to get creative. But this one stumped me. I'm familiar with BCAA's and EAAs but have never used this addition as contributing to dietary protein intake. In other words if someone consumes 10g of EAAs in a powdered supplement form 2-3 times a day, I would not have counted that as 20-30 grams of protein from our dietary goal. Am I wrong? I'm currently being challenged on a supplement created by a local physician called "Perfect Aminos". (link: https://bodyhealth.com/products/perfectaminoxp-drink-powder )

I'd love your read on this. My fear is what I'm hearing them claim is "I'm getting my protein with no calories". Maybe I'm too old school for this new age stuff!

Thanks again for all you guys do to bring sanity to the ever-changing world of health and nutrition!

Micro dosing testosterone

Jeannie says:

First i absolutely love your podcast. You recently mentioned micro dosing testosterone on your podcast. My husband has been on monthly iM testosterone for the past 12 years. He works out 4 days a week (weights). Just would like a little more info on that.

Sponsor:

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon...

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News topic du jour:

https://www.nytimes.com/2022/05/10/briefing/adolescent-mental-health-crisis-us.html

Podcast Questions:

1. Predicting the Future of Food | Bon Appétit [15:55]

CT says:

Hello Diana and Robb (and teams),

I was hoping one or both of you had heard about this article and the concepts it's talking about.  The author references Dr. Morgaine Gaye who pens herself as a food futurologist - though I've no idea what her doctoral title is actually attributable to - and her ideas of Air Protein.  What the heck is this?!  It says that there's a high tech fermentation to turn CO2 into chicken (or whatever you want).  This sounds outrageous, laughable at best to me.  And as Robb always talks about, very carbon tunnel vision.  Was just wondering if you guys could offer your thoughts on this one as I'd never heard of it before nor had I heard of this Dr. Gaye woman and her website was pretty sparse with biographical details.

https://www.bonappetit.com/story/plates-of-the-future

Love both your podcasts and newsletters.  Robb your substack is great!  Just enough snark and humor which is right up my alley.

Diana - I've referenced some of your articles in newsletters to family members asking for nutrition info, it's been so helpful!

Keep it up both of you!

Cheers,

CT

2. What's up with Sunflower Oil in my Fish Oil? [22:59]

Bryan:

Hi!  Just looking for clarity on the added sunflower oil to the fish oil.  My wife has a nutrition business and we were researching fish oils.  I've followed your stuff for over a decade.

Fish oil being a PUFA, inflammatory, added to fish oil doesn't make sense to us other than being a carrier oil or to fill a bottle.

Just curious and looking for a good product to refer our clients to with a good conscience.

Thanks!

Bryan

3. Is this Hypernatremia? [25:51]

Cassandra says:

Hi Rob and Nickie! My name is Cassandra and I am a 57-year-old woman with lymphocytic colitis, gastritis and intestinal metaplasia. I’ve been a carnivore for about two years, mostly consuming fatty ribeye with beef tallow . Regardless, my symptoms have flared up considerably.

I am also a Personal Trainer of 25 years and work about 60 hours a week. I walk about 15,000 steps a day and lift weights daily for 90 ish minutes. I had done so earlier that day.

I have a clear light infrared sauna and I have just gotten up to 150° this past week. Prior to that I’ve been getting out at 135° -144°. I always use LMNT prior to the sauna, and continue to drink it after the sauna. I only use a quarter to half of the packet as it’s too salty otherwise.I use about 10 to 16 ounces of water for half a packet.

Yesterday evening I spent about 30 minutes in the hot sauna, and then drank the electrolyte drink afterwards. Because it was late at night I did not notice that I poured the whole packet in before adding water. So as I was drinking the LMNT and the water, it tasted mild as usual but when I got to the bottom a bolus of LMNT swept into my mouth and I swallowed before I could stop it. I didn’t think anything of it and went to bed, but a few hours later I was vomiting and severe diarrhea that lasted throughout the night and into this afternoon the next day. I’ve been tired and weak and unable to work. Did I cause hypernatremia? Thank you for your input. I thoroughly enjoy your podcast

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

https://robbwolf.com/2022/05/13/predicting-future-food-sunflower-oil-in-fish-oil-electrolyte-stomach-upset-thrr110/

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript posted at https://robbwolf.com/2022/03/11/metabolic-syndrome-and-cancer-bingeing-whole-foods-tired-vegetarian-thrr102/

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News topic du jour:

#331 – Balaji Srinivasan: How to Fix Government, Twitter, Science, and the FDA

Podcast Questions:

1. Rucking More Demanding Than My Watch Thinks? [16:10]
Adrian says:
Hi Robb and Nikki

Been a paleo, primal, natural movement  (insert newest label)  follower for over ten years.

Recently started rucking after reading Michael Easter’s book The Comfort Crisis. My question is “could rucking be more metabolically demanding than my watch says?” I stay consistent around 195-200 pounds at 6 feet tall. I train for Spartan races mostly. High amounts of zone 2 cardio as well as weight training before the season then mostly maintenance and Spartan specific movements as it gets closer to race time.

But after just a few months of rucking my weight has been on a downward trend. Morning weigh in was 191 today and that’s with the thanksgiving holiday only a couple weeks ago and I really eat as much as I want . I prioritize high protein and moderate fat but don’t limit myself self to a set number of calories .

As an example my watch says I burn 500 calories carrying 35 pounds on my back for 3.5 miles with elevation change around 1400 feet over that course. At a 16:00 min mile pace. Heart rate at a zone 2 pace the whole time for my age. My hypothesis is that it’s more demanding than that.

Thanks for all you have done for me and my family

Adrian

2. Zone 2… yet again. [20:16]
Liz says:
Hey there, Robb and Nikki- I’ve always loved your data-driven approach to offering advice, as you can often explain why the same facts are interpreted so differently by professionals in the health and wellness space.

I apologize, but since so many have asked about Zone 2 cardio, I’m wondering if you can explain why it has carried such a stigma in recent years? I’m a 44 year old perimenopausal woman, 150 pounds and 5’4” carrying a lot of muscle, and have been told by no fewer than 10 coaches to avoid Z2 at all costs due to its stress impact on aging female hormones.

I’m one of those mesomorphs who puts on both fat and muscle very easily, and have always loved long, slow bouts of jogging (ever since being a teenager, I’ve run slow half and whole marathons).

However, I’ve been told that if I do long cardio now it will rev up my cortisol, make me ravenous, burn muscle instead of fat, prevent me from sleeping, suppress thyroid, etc— in other words, all of the stuff that all health conscious middle-aged women women seem battle with.

I’m honestly not sure if my body does better with strength training or cardio… I tend to remain about the same size no matter what. Right now, I do 4 strength sessions a week, eat 150-200 grams of protein a day (yes, I log it), walk loads for work (usually 15,000-25,000 steps daily), and seem to maintain my weight at where my Fitbit says I’m eating a 500 calorie deficit daily. I would love to get to a place where staying lean becomes easier, though!

I’m wondering if you can explain why Zone 2 went from being maligned to trendy seemingly overnight, and if there are any caveats for ladies who are very sensitive to dwindling progesterone, etc.

Thanks so much!

3. Healthy Meat Snack Ideas [34:34]
Ryan B. says:
Hi Robb & Nicki,

I am looking for some tips to help with healthy meat snacks. My girlfriend and I eat fairly clean and do not have any "snacks" on hand that can satiate me. All of our meals are cooked at the time of consumption and I myself am not the greatest chef, so I have found it difficult to curb my hunger because most meals in our house take minimum 25 mins to prepare. I find myself looking for meat and we do not keep deli meat or store-bought sliced meat on hand and generally stay away because of the salt content (aside from my LMNT drinks!!) and highly processed forms of meat. I've thought of salami sticks but again, generally want to stay away from those types of quick snacks that get a bad rap. We've thought of just cooking up some steak and slicing it up but would like things to last a bit longer. Hope you can give some good tips! Love the podcast and book!

Sponsor:

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript at https://robbwolf.com/2022/12/23/rucking-demands-meat-snack-ideas-more-zone-2-thrr135/ when it becomes available.

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News topic du jour:

https://sfamjournals.onlinelibrary.wiley.com/doi/full/10.1111/1751-7915.13889?fbclid=IwAR0GfglfrZ5ULeKd-Rt_zIyZDvSjdK5QL3I5tNH0vrMLwTVVr1P88EKQ8ts

1. How to Heal Your Gut after C. Diff [19:51]

Kristen says:

Hello,

I'm not sure if I'm sending my question to the right place - sorry! I've been a follower of Robb's since 2012 when I first read The Paleo Solution. Loved it! My family and I have been paleo ever since. Love the Citrus Salt LMNT packets and wear my LMNT Founders shirt all the time. As soon as I finish up law school and have a little more in my bank account, I'll sign up for the healthy rebellion!

My question is about healing your gut after C. Diff. My mom was diagnosed in April and was on what the doctor called "sledgehammer" types of antibiotics through July. She just got the "all clear" from the infection, however, all of the symptoms remain. It is debilitating and she is miserable. Nothing stays in, and I doubt she's absorbing much nutrients. The medical professionals were fantastic at diagnosing and treating, but they haven't provided any guidance on how to heal her gut. What do you recommend? I've recently started her on beef organ supplements (liver, tripe, spleen, and colostrum), but I'm not sure what else to do. Any ideas would be great! Thank you.

Digestive Health with REAL Food-Agalee Jacobs

Healthy Gut, Healthy You-Dr Ruscio

2. Fasted Exercise Effect On Lipid Panel [23:07]

Mary says:

What effect might cardio exercise have on a lipid panel?  I was curious to find out how microalbumin would be affected by HIIT the day before (8:30 a.m.) and cardio the morning of (6:00 a.m.).  My PCP had told me years ago exercise would raise it, so I haven't done any strenuous exercise within 48 hours of lab testing.  Since this test was done by my functional medical doctor and not my PCP, I decided to do the experiment since I wouldn't be pressured to start taking an ACE inhibitor again (I've been medication-free for over a year, choosing a functional medical/lifestyle approach to solve the root cause).  Lab tests were done at 7:45 a.m.  To my surprise, microalbumin was the lowest it's ever been, and wouldn't even be measured by my PCP.  However, my lipid panel was thrown off, raising triglycerides (from 38 to 88) and LDL (91 to 134).  Interestingly HDL went down from 100 to 87.  I'm not that worried about my results, as my ratios are still good, but I'm wondering if the exercise could have caused these changes.  I am concerned that my PCP would want me back on a statin.

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3. Lactose intolerance [29:07]

Clint says:

Hey guys!

I’ll keep this brief (ha!) - I’ve been a long time listener and I think you’ve answered 5 of my submitted questions over the years, so thanks for that! This question pertains to lactose intolerance. I developed lactose intolerance sometime in the first two years of college. When it first hit me, I would use the lactase pills so that I could eat pizza and ice cream. As the years went by and I read Cordain’s book and yours, I kicked out dairy altogether. I tried ice cream a handful of times after a few years of grain and gluten free eating but even the lactase pill wouldn’t cut it. Fast forward to 2020- for no other reason than curiosity I went full carnivore. I did this for 2-3 months and felt great (other than high intensity exercise being cut way back- I prefer glucose for high intensity work). During my carnivore days I brought back low fat yogurt, cheese, and some milk. To my utter surprise I had no dairy digestive issues. After my carnivore experiment I reintroduced starchy veggies, fruit, and some soaked oats. Just a week off of carnivore, my lactose intolerance came right back. My question is if you’ve heard of anything like this and if you have any guess as to the mechanisms involved? Healed gut allowing proper dairy absorption? Any thoughts would be greatly appreciated.

Thanks guys!

4. Blood fat and bad bugs in my microbiome [34:06]

Scotti says:

Hi! I recently participated in a two week blood sugar/blood fat and microbiome test with Zoe.  I’m a 50 year old female. My blood sugar is amazing for my age but my blood fat is quite terrible meaning that fat stays in my blood for a very long time after eating. In addition my microbiome is filled with bad bugs associated with visceral fat. This surprised me as I eat mainly paleo and avoid processed foods and take probiotics regularly. Do you have any suggestions for what to do to get the bad bugs out and the good bugs in? I exercise regularly and have been fit most of my life. Having changed nothing my body fat composition has increased significantly in the last two years. Yes am in menopause so some of that is to be expected but I am always looking to stay as strong and fit as possible. Thanks in advance for your thoughts.

5. Ancestral eating/ancestry [39:54]

Meghan says:

Hi!

I’ve been following your podcast for several years, including bingeing most of the Paleo Solution Podcast episodes.  I absolutely love your work and podcasts, they have been vital in shifting my relationship with food back to a place of focus on health instead of weight.

I have a question(and I hope it makes sense) : do you think one’s receptivity to certain foods is linked to the ways that our particular ancestors ate? Like people from areas with more tropical fruits might be less sensitive to those sugars than someone of primarily Northern European heritage that thrives on very low carb/keto like myself? Would some indigenous populations in the US be more likely to tolerate corn and beans in a healthy way than someone from an area that didn’t have those foods until recent history?

I’ve been trying to do some digging on this and haven’t ever found specifics on one’s particular genetics playing a role and would love to hear your perspective.

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Transcript:

Download a copy of this transcript here (PDF)

Potassium Intake As It Relates To Insulin Resistance, Metabolic Disorders And NAFLD; Hormone Replacement Therapy - Good? Bad?; Toenail Fungus; High BUN: Should I Be Concerned?; Where In The World To Live?

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Show Notes:

News topic du jour:

Green tea extract only affects markers of oxidative status postprandially: lasting antioxidant effect of flavonoid-free diet*

In conclusion, GTE incorporated into meat patties in doses realistic for addition to processed foods only leads to a short-term change in plasma antioxidant capacity and has no long-term effects on oxidation parameters within the blood or urine compartments in smokers or in non-smokers. The study can therefore be seen as a 10 weeks controlled study with dietary depletion of all food antioxidants derived from fruits and vegetables, except for carrots and potatoes. During the depletion we observed a decrease in oxidative damage to proteins, DNA, and lipids, concomitantly with a major reduction in plasma ascorbate and minor changes in other vitamins and in anti- oxidant enzyme activities. We speculate that these seem- ingly positive effects on oxidative status are partly due to depletion of some pro-oxidant compounds co-existing with vitamin C in fruits and vegetables and this underlines the general lack of solid knowledge of the mechanisms by which a diet rich in fruits and vegetables cause a decrease in the risk of chronic diseases.

1. Potassium intake as it relates to Insulin resistance, metabolic disorders and NAFLD [22:41]

Deirdre says:
Hi Robb,

I stumbled upon a couple of journals that state there is a link between hypokalemia and IR, metabolic disorders and NAFLD, of which I have (all of them).  I have a difficult time losing weight, even when following healthy eating to a T.  I've been tracking my food on myfitnesspal for a month, and upon reflection, I'm not getting NEARLY enough potassium every day.  Sodium doesn't seem to be an issue.  I salt my food pretty well. I do magnesium soaks once or twice a week.  Can you touch on this subject a bit more, and maybe make some recommendations on how to hit that 4700 mg mark for potassium daily?  Even with eating a large amount of veggies and protein, it's still a difficult number to hit.  Dried herbs like chervil, parsley, basil and tarragon seem to be my best bets, but it's difficult to get 100g of dried herbs in a day.  LOL.

Thanks,

Deidre

1/2lb steak 800mg
1 avocado 1,000mg
1oz nuts 200mg

2. Hormone Replacement Therapy - Good? Bad? [27:22]

Marianna says:
I'm a 69 YO. I'm a post menopausal female, who a little over a year ago started HRT about 18 months ago.  I used bio identical HRT for the first 7 years after menopause then in keeping with recommendations went off it for about 11 years. My goal in retirement is to be as mentally and physically healthy as possible for as long as I possibly can. I'm quite active,  exercise daily including cardio and strength training with yoga thrown in. Through IF and low carb eating I've recently lost 25 pounds and am5'6" and 155 lbs. The HRT I 'm using is administered  via  bio identical pellets every 4th month with oral progesterone taken daily. My decision to go back to HRT was prompted by reading Avrum Blooming's book Estrogen Matters. It was recently reinforced by reading Lisa Mosconi's book The XX Brain. Now finally to my question! Am I doing myself harm or good or just wasting my money (I can afford it)  by seeking HRT at my age? As far as noticeable health benefits the main thing I notice is my skin looks a lot better.

Effect of menopausal hormone therapy on components of the metabolic syndrome

3. Toenail fungus [31:52]

Bradley says:
Hello Robb and Nicki,

About a year ago the middle toe toenail on my left foot curled on the right side of the toe and I noticed there was fungus under the toenail.  There was no pain and did not seem to be a problem.  During this past summer, I went to the doctor for my regular annual blood draw and showed the doc the toenail.  She said it is just cosmetic and is not an issue unless it spreads.  Also, she said the only thing that can be done is take some pills, which she said is very hard on the liver, for several months until it clears, and recommended that I do not take the medication unless the fungus spreads.  Then, in October/November, I noticed fungus behind the big toe toenail on my right foot.  The toenail on my right foot did not curl, but, it has more of a lumpy feel and I can see the white fungus growth underneath the toenail.  I still have zero pain on either foot and not sure if it is even a big concern.  However, considering a conventional doctor is reluctant to put me on the medication because of the potential side effects, do you happen to know of anything else that can be done?

I have tried the foot baths with tea tree oil and other foot soaks and toenail ointments and they are not working.  I have found some docs on the internet recommending special diets for around 6 months or more, but they all vary somewhat (have not attempted yet).  Also, found a somewhat fringe treatment by ingesting sugar and turpentine (have not tried this either).  Supposedly, the sugar attracts the parasite or fungus or whatever and the turpentine eliminates it and you just shit it all out.

Thank you both very much.

4. High BUN: should I be concerned? [39:07]

William says:
Hi Robb and Nicki,

Over 5 years of taking annual bloodwork, I have found that my BUN is consistently high (30-35 mg/dL). I’ve had my own theories as to why, so see if am I on the right track with this line of thinking:

1. I’ve been a daily sauna user for the past 5 years, which could lead to dehydration and elevated urea in the blood. I drink at least a liter of water during and after, and probably an additional 1-2 L around dinner time. Total daily liquids averages 4-5L. I salt my food heavily and take Mg and K supplements, but don’t measure total electrolytes

2. I tend to eat most of my protein at night (100-150g), with a half coming in the form of plant-based protein powders

3. The blood tests are always taken first thing in the morning, so it’s possible I’m still dehydrated from the night’s of sleep, combined with the high protein intake. I don’t normally drink a lot of water upon waking because I don’t feel thirsty, although thanks to LMNT I’m starting to change that :-)

My doctor is concerned about my high BUN and an increase in chance to develop gout and kidney damage. He has advised me to reduce my protein intake. However, my avg daily protein is 150g, and as an active 165lb man, that number seems safe and appropriate. Have you looked much into BUN in people on paleo/keto diets with high protein? Are my numbers way out of whack and dangerous? Or is high BUN less of a concern in the context of a clean diet and low systemic inflammation? Could there be something else going on to contribute to this consistently high BUN? Or is it as simple is spreading my protein intake more evenly throughout the day instead of one large bolus at night? Any thoughts and insights you have would be very helpful!

Thanks!

William

5. Where In The World to Live? [44:24]

Keri says:
Hi guys! Huge fan since way back in the day. Love the podcast and am grateful for all you do.

I have a weird, possibly not typical question, but value your opinions and feel like it’s relevant and something you might have an opinion on. Anyway...

My family has been working towards moving to a small, debt-free, self-sufficient farm since 2009. We’re currently ready to start looking to buy. We grew up on farms/ranches and have years of experience. We’re into regenerative agriculture, pasture raised animals etc. We also homeschool all of our kids. My question is: we can move anywhere, considering political climates, taxes, cultural/social environment, health freedoms, homeschool laws, ag environment (ie I don’t want to live right next to poison sprayed conventional fields, but need a decent growing environment) and all of the things to ponder in choosing where to live long term in this crazy world, what states would you choose?

I’m super curious if you guys have thoughts.

Strategic Relocation, North American Guide to Safe Places, Fourth Edition

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DNA Testing For Ideal Diet/Exercise, Body Composition Scales, Nitrates/Nitrites, Calcium Intake, What is "Normal" Blood Pressure?

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News topic du jour:

After being dismissed by doctors, mom of child with Down syndrome makes a discovery

1. DNA Testing For Ideal Diet/Exercise [12:01]

Trevor says:

Dear Robb and Nicki,

I really enjoy your podcast. I've gone from only listening when the topic looked interesting to listening to every episode because there's always something good or interesting. I appreciate your alls' free thinking mindset and news topics. I've also bought a big ol' box of LMNT and really like the Watermelon flavor.

My question is about DNA testing. Do you think there's any value to having this done to determine ideal diet, exercise, and overall lifestyle cues? Or is trial and error a better route? If you think testing is valuable, is there a company you can recommend?

Thanks,

Trevor

2. Body Composition Scales [20:21]

Danny says:

Are any of the scales on the market that claim to measure your body composition worth looking into or are they all pretty much bullshit

3. Nitrates/Nitrites [24:44]

Mackenzie says:

I've been thinking about my Nitrate/Nitrite consumption lately. The ideas around Nitrate/Nitrite seems to be a bit confusing because it's present in natural foods but also added to processed foods. I eat a fair bit of Kimchi, some deli meat, condiments like Sriracha - in addition to loving things like beets, spinach, celery..etc. I don't appear to have any adverse reactions to Nitrate/Nitrite consumption, so with that said, would it be better for my overall health to cut out those more processed foods?

Thanks!

4. Calcium Intake [29:04]

Megan says:

Hi Robb and Nicki, I love your show! I had a question regarding getting adequate calcium when not eating dairy. I eat a whole food diet, no processed foods (no gluten, dairy, soy, or corn). I eat lots of grass fed beef, organic chicken thighs, wild shrimp, and wild scallops. I do not eat sardines or fish bones though. Is it possible to get enough calcium when not consuming dairy products or fish bones? Thanks for your time! Megan

5. What is "Normal" Blood Pressure? [33:02]

Amy says:

Hey Guys!

So I went to donate blood today and was refused because my blood pressure was too low. Eek! I usually run about 90-something over 60-something, which I realize is already pretty low. Today, I was 88/55, as measured by a machine and not manually by the lab tech. (Don't know if that makes it more or less accurate.) So it was what we might call "freakishly low," but the thing is, I FELT FINE. Physical energy was good, mental outlook was all right -- no issues. Nothing about how I felt all day would suggest that my BP was "too low." (I went to donate around 12pm.)

So my question is, for a mostly low-carbing, very fit 35-year-old woman, what is a "normal" blood pressure, and more important, is BP another parameter we should add to blood glucose, HbA1C, triglycerides, and other markers whose "normal" ranges are based on the sedentary, sick, and inflamed masses and therefore reflect what's *common* more than what's normal/optimal?

(I'm reminded of how Robb's wife's ob/gyn was surprised at what a relatively "easy" pregnancy she had. Well, yeah, compared to all the walking, talking chronic disease bags he/she normally sees, Nikki's health was off the charts. *Of course* she had a better time of it.)

I do realize that when it comes to BP, there *is* such a thing as too low, but I'm wondering what that is, as long as someone feels no adverse effects. (Kind of like glucose...I've tested and seen myself in the mid-to-high 60s and felt FINE. Yay, fat adaptation.)

Hunter-gatherers as models in public health

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This episode is sponsored by our friends at Paleovalley. They make the most powerful, pure vitamin C supplement you can get. Because unlike most C supplements containing synthetic ingredients created in a lab, Paleovalley Essential C Complex is made from 3 of the most potent whole food sources of vitamin C on the planet. Nothing weird. Just food. Check them out at Paleovalley.com and use code THRR10 for 10% off.
 

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Show Notes:

Our book Sacred Cow is now officially available for pre-order. 
The publisher is nervous about the Covid climate, with bookstores being closed, etc. They are being excessively cautious with the print run during this time, so please go ahead and pre-order now.

 ----
News topic du jour:
Satellite cells in ageing: use it or lose it

1. Metabolic syndrome - intergenerational effects [8:23]

Tim says:

Hi Robb,

Thanks for all the topics you have addressed on the healthy rebellion radio, it has made navigating the current sickcare environment a lot more manageable with someone like you empowering us all with transparent information.

My question is regarding the intergenerational effects of our chronic disease epidemic.

What do we know about how these conditions related to hyperinsulinemia filter down to our children and our grandkids? Particularly interested in the increasing percentage of linoleic acid in our fatty tissues, is this purely nurture, or is babies tissue makeup somewhat dependent on the diet and lifestyle of the parents?

Thanks

Tim.

2. Non-paleo foods and colitis [17:16]

Chris says:

Hi Robb and Nicki,

I've had colitis since my late teens (inconsistent bowel movements, blood in stool). My first couple of years dealing with flares, I decided to try a vegan diet and my colitis improved dramatically. However I began to feel horrible and switched a lower carb diet. Felt great.

Now, almost a decade later, I began having flares again (starting at the beginning of 2020) and adding grains and legumes seems to improve the colitis and dramatically reduce my flares. I'm wondering if it's the fiber that is helping. As you know there is a ton of research supporting higher fiber diets and improving bowel conditions in some people.

The problem is these are high carb foods and both mentally and physically (regarding body comp) I feel much better on lower carb.

Would love your thoughts on this. Any suggestions is appreciated. You guys rock!

3. The urge for sweets when satiated. [23:11]

Erin says:

Hi Robb and Nicki -

I'm stumped by this. I suspect Robb talked about it in Wired to Eat but I kinda want to hear you riff on it a bit in "real life."

I'm a health coach working with clients on "metabolism stuff," and one of the cornerstones of my practice has been tagging to the feeling of satiety. By my estimation, eating to satiety is a simple secret weapon for those looking for freedom from hangriness and all the downstream effects that urgent hunger presents. I mentor my clients through this in a very "gettable" way that includes meal composition (prioritizing protein, de-emphasizing carbohydrate) and some circadian meal timing stuff (front-loaded feeding).

Without fail, I hear this, even from some of my very long-term, successful clients -

'I get that, and I love it, and I *do* eat to satiety, and it feels amazing… but sometimes after I eat, even though I’m totally satiated, I want a little something sweet.'

Sometimes right after eating (dessert). Sometimes a very short while after (an evening snack), when the satiety from supper should still be going strong.

I want to pause to mention that I don't think there's anything wrong with having a little something after a meal if it feels nice and isn't derailing efforts (i.e. isn't "waking up the sugar dragon" as the Whole30 puts it). These tiny little treats are probably not that egregious in the grand scheme of an otherwise metabolically supportive eating paradigm, so I'm not worried about them, metabolically. But it flies in the face of my theory that satiety is the cure for snacking, cravings, and unmanageable food urges, and that's really annoying! Ha.

How could a satiated person still feel a call to reach for something else to munch on?

I know there is a ton of behaviour and psychology at play here too, but I'm more curious about the biochemistry and the neuroregulation of appetite stuff. What am I missing?

Part of me thinks, "Well, you must not have been satiated enough!" But that answer feels too neat and tidy, and I suspect there's some nuance that I'm incapable of wrapping my head around.

Can you wrap your head around it?

So much gratitude for you both and this awesome educational platform.

- Erin Power

4. Natural supplements for BPH [32:00]

David says:

I'm looking for a safe and effective supplement for BPH that is also safe when I drink beer.

 Life Extension Ultra Prostate Formula

5. Metabolic Inefficiency For Eating More Food [34:38]

Claes says:

Claes (a swedish name.. if you try to pronounce "class" in an posh english accent you'll hit close to the mark :)

Hi guys!

I've got a question that I'd love to hear you answer.

Robb - you've spoken earlier about some kind of metabolic efficiency that seems to occur when you've been eating keto long term. Luis seems to maintain on a very (very!) low calorie diet even though he's both muscular and active.

Now. I thrive on keto but I also love food. I have no interest in trying to attain this metabolic efficiency, and I'm wondering if there might be any strategies that I could try to use in order to keep my energy demands nice and high. Would cycling between periods when I eat carbs be a way to go or do you have any other ideas?

Cheers,

Claes

Transcript:

Download a copy of the transcript here (PDF)

The Healthy Rebellion Radio is a weekly show featuring listener Q&A on all things diet and health. We dig into metabolic flexibility, body recomposition, resilient aging, circadian biology, gut health, low carb/keto/paleo diets and much more.Brought to you by New York Times bestselling author Robb Wolf and his wife Nicki Violetti (hubs and wife). Welcome to The Healthy Rebellion Radio.

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News topic du jour:

https://www.nytimes.com/2021/10/12/health/aspirin-heart-attack-stroke.html

1. Peptide uptake orally [12:50]

Andreas says:

Dear both.

First of all thank you both for all that you do. I am very grateful for you weekly courage, «sticking your neck out there», sharing your take on life while crushing main stream «dogma”. Love it, great job – please keep it up.

Now, could you please help me understand how all the so called beneficial peptides in animal foods ends up in the human body to deliver any biological function?

The human digestion system is very good at breaking down peptide sequences long before they reach their  destination to give any biological function (both spontaneously, non-enzymatically, like stomach acid, and enzymatically by peptidase etc.).

Now days, I am experimenting using my chicken eggs as a “delivery vessel” by which I deliver non palatable but highly nutrient dense organ foods to my family indirectly by actively changing the egg nutrient profile(or so I think). The chickens free range and get plenty of sunshine in the summer, eat bugs, greens, wild herbs and berries, while I occasionally feed them organ meats(primarily beef liver and heart), beef tallow etc. They get no plant oils, soy and so on. They love the organ meat and look/act very healthy. I know the fatty acid profile of the eggs will change to a higher percent of for example steric acid (based on research literature), but not sure about the other vitamins, minerals and peptides from their diet actually ends up in the eggs – and so is passed on to my wife and kids. I have no problems eating meats like liver and heart, but they will not touch it, let alone eat it. But they absolutely LOVE my dishes that I preparer from those eggs (like carnivore waffles etc.).

But if humans (or chickens) do not absorb many of these nutrients, peptides in a biological active form and increase the nutritional profile of the eggs, well, then the story ends there. A little bit like some expensive skin care products that my wife uses, that proclaim the price I justified with added water soluble vitamins that should be so healthy, but will not ba absorbed unless you eat the damn thing..

Best,

Andreas

2. Non-carb processed food, issues? [18:10]

Mike says:

Hi, can’t explain how important you guys have been in my life over the past 12ish years. I’ve listened to EVERYTHING and implemented SOME (realistically a lot, although I don’t really have any health / nutrition / digestive issues so it’s more of a favorite-subject/interest of mine than a dire need to make sweeping changes sort of thing).

Question:

I know ‘processed’ foods are worse for us for a number of reasons and that there are different levels of processing (highly processed factory food, steak vs ground meat, blending mainly unprocessed foods to make a smoothie, etc) but my question is, are these processed foods ever better for us than the unprocessed? …or maybe equivalent, mainly when it comes to processed fat/protein. I’ve wondered for a while, if a quality liverwurst, from USwellness for example, might be an ideal food, despite the baggage it carries along with it ‘processed meat’. THE DEVIL! But let’s be realistic here. My understanding of this product is that it’s a nose to tail tube of goodness, from a healthy animal, all slapped together, with some spices. All good right? Is there any benefit or detriment to this sort of thing? Does the protein/fat being digested more quickly than if I chewed the component parts individually, really matter?? I know processed sugar becomes a blood sugar issue, but does processed fat/protein have a similar corollary??

Thanks!

Side note, I know you always say chew your food and I think this mostly refers to people who have weight control issues and need the chewing/eating/fullness slowdown to moderate their intake. Clearly this is probably one way to answer the above question but is there anything else??

PS: I’ve often thought of getting a tattoo of the fraction 1/6 somewhere, to signify I was one of six listeners, with the added benefit that nobody else would know why the hell I had it!! Thanks… hopefully this shoots to the healthy rebellion e-mail… couldn’t figure out how to ask a question to the new poddy. I joined the rebellion for a month last year and it’s great and all but I just realllllllly don’t like social media. (It’s not you it’s me )

3. Lifting With a Slipped Disk [29:06]

Trystan says:

Robb and Nicki,

Love the podcast!

I'll make this short - my wife has had an operation on her back due to a slipped disk, but she's curious to start lifting.

What do you guys think? I'm no expert, however it does seem a bit risky. That being said she knows her body and what her back can take more than anyone...

Would love to hear your advice on whether lifting with slipped disks could be beneficial or downright dangerous.

All the best, and keep up the good work.

4. Cluster Dextrin [40:43]

Jackson says:

I would love to hear your opinion on this! Thanks

5. Nicotine Adverse Effects? [42:45]

Garrett says:

Hi Robb & Nikki,

'Been around since the Paleo Solution podcast days, so while I'm not an OG-6 listener, OG-20 is not out of the question.

I heard a Q&A episode a while back where a listener asked about the caffeine-nicotine protocol you suggested for special forces, or anyone working odd hours / graveyard shifts to stay moderately alert while still being able to unwind at the end of the day. In a similar vein, on a recent Huberman Lab episode he mentioned the potential benefits of Nicotine in treating Alzheimer's disease. I believe it is universally agreed upon Nicotine is a nootropic / cognitive enhancer.

Now to my question - I'm Swedish, and we have quite the 'snus-culture' over there, our spin of dry snuff (tobacco pouches, but without the spitting you see with American dip). I've gravitated towards this as an alternative to drinking, and I should note I've moved to the tobacco free versions containing only nicotine (Zyn is a brand that is making it's ways in the U.S.). However, one can't really drink on the job, whereas the only bad time for some snus is while eating and sleeping, leaving about 16 hours of consumption throughout the day.

Is there to your knowledge a 'healthy' range to stay within? In the U.S. they are sold in 3 and 6mg pouches, however the 'good stuff' I can get in Sweden goes all the way up to 20mg. According to a quick Google search, only 10-20% of the content is actually absorbed, meaning the dose "per hit" is up to 4mg. I could be on the high end consuming shy of 50mg per day some days. I've gladly taken in your and Andrew's notes as a compelling argument that I'm functioning better cognitively while staving off Alzheimer's disease, but I have a good feeling there's another side of this story I should heavily consider as for all I know I'm doing damage equivalent to smoking a pack a day, just wrapped in different packaging with different side effects.

Appreciate all you do to keep us informed and entertained.

-Garrett

Sponsor:

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript at the blog page for this episode https://robbwolf.com/2021/10/15/is-ground-meat-processed-food-nicotine-adverse-effects-lifting-with-slipped-disk-thrr091/

SIBO Post C-Section, Colonoscopy Prep, Quality of Intestinal Gasses on Probiotics, Practicality of Bulking on Keto, Thoughts on Anti-Histamines?

Make your health an act of rebellion. Join The Healthy Rebellion

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Show Notes:

News topic du jour:

https://www.theguardian.com/world/2021/jan/27/china-starts-using-anal-swabs-test-covid-high-infection-areas

1. SIBO Post C-Section [11:39]

Jaimie says:

Hi Robb and Nikki! Love your passion and information for this podcast! I'm looking for some help with diving through the endless research and information on SIBO.

A little background: I'm 34, and in January had my second baby. This time around I had to have a c-section due to a previous abdominal surgery. I have followed a pretty holistic lifestyle for the last 10 years, and typically eat a paleo diet. I couldn't tell you the last time I had antibiotics until this surgery.  A week post op my incision ended up getting infected, and I took another round of antibiotics. I'm not one to take pain meds, but did rotate Ibuprofen and tylenol for pain post op.

Of course, this all reeked havoc on my gut. I never had gut issues and started to notice a lot of things changing postpartum. A month ago, I saw a functional med NP who did some labs and I did a stool sample. A few weeks ago we reviewed the results. I have sibo- methane predominant, as well as H. pylori... there were other things like E. coli, parasite(EEEK!), and other digestive enzymes that were off. Basically, the NP said that for right now because I'm breastfeeding I can't really take anything for the SIBO, but to try and just focus on my diet.

Being the perfectionist that I am cannot settle for that :) I've been researching some things on SIBO and came across a podcast by Kresser. They were discussing the supplement ATRANTIL. They discussed some case studies on it and the positives, but I'm curious if you are familiar with this product and what the research says? Also, What are your thoughts on taking this while breastfeeding? Of course it hasn't been studied, but if Nikki had SIBO what would you do? :)

Thanks so much and keep up the great work!

2. Colonoscopy Prep [15:04]

Eric says:

Robb and Nicki,

Thanks for all the hard work you guys put into this community.  I have been following Robbs' work for many years now.  I did stop eating a whole food diet slowly over the last 6 years.  I am getting back into it and love how I am feeling and doing.

On to my questions:

I am scheduled to have a colonoscopy next month. Do you have any recommendations for the prepping for the procedure?  I was thinking about using LMNT instead of the sports drink recommendation would this be ok?  Also, any recommendations on things I can do after the procedure to improve my gut?

Information about me

40 years of age

5' 10"

225 pounds

3. Quality of Intestinal Gasses on Probiotics [17:59]

Michal says:

Hi Robb!

I've been a huge fan of your as well as your podcast for some 4 months now. Listened to almost all archive talks of yours and read Wired to Eat. The only reason I haven't yet subscrive to the Healthy Rebellion is I'm a loner and don't really dig communities.

The reason I am writing to you is the recent finding of mine. I had a bad gut microba for years. I didn't need any hard research on it, neither did I test it. I just knew it was bad by how I felt all the time not to mention how I felt after eating most things. Bloated, gassy with impossible acidic reflux and often loose stool. I knew I needed to improve my gut health and invested in probiotics (namely NOW's 25B portion). On top of that I also bought myself pickled veggies: a mix of salads, pickled kimchi, pickled carrots and whatnot. To my surprise I am way less bloated, less gassy and with firmer stool. The biggest surprise, however, is the quality of those gases. I am not a fart expert, by any means, but the change is visible. Until I picked up massive ammounts of probiotics, my gasses were frequent, smelly (af) and kind of soft. Like a 'puff' sound. Now they are less frequent and less smelly but more pronounced. They are shorter in duration, a bit louder and, sort of, trumpet like.

It feels great.

My guess is the last thing you want in your email is reading about some guy's in Poland gasses but I thought you might have some insights into this. Is it normal? How come my gasses changed just by adding microbiota and live bacteria to my gut? I'd love to learn more, especially since I heard that gut is being thought of as our second brain (sometimes the first) due to its influence of and regulation over, well, basically everything.

Looking forward to hearing from you.

Cheers from Poland.

Michal

4. Practicality of Bulking on Keto [27:27]

Alex says:

Dear Robb & Nicki,

-I am male

-29 years old

-5'4''

-probably around 11% body fat (at the time of writing this)

-relatively strong: can squat and pull a little more than 2x bodyweight, strict muscle-ups, etc., etc.

My question is about the efficacy of bulking with a ketogenic diet. I am not currently following a keto diet. I have never done any kind of glucose monitoring, but I'm assuming that I tolerate carbs pretty well because I would not feel noticeably worse if I were to consume a ton of carbs. Now, I would really like to get as jacked as possible, and I hate the traditional bulking and cutting cycle. Robb frequently mentions the Ketogains folks, and I know Luis Villasenor talks about this idea of "gaintaining" - or continually building lean mass, which sounds way more preferable to me even if the progress is dramatically slower than a conventional carb-heavy bulk. I would love to just stay lean year-round and not have to do maintenance and cutting cycles. I understand it is also perhaps a little more challenging to bulk on keto because the food is much more satiating. I've been using the RP Diet app for the past couple of years and I like it a lot actually, I'm pretty happy with my body composition - but if this "gaintaining" thing is a real option I would be seriously interested in trying it. I follow Power Athlete's Jacked Street program and I know John has this "you don't need more carbs than you need" philosophy, but he has also said carbs are pretty much essential for bulking, and that dude knows a thing or two about bulking. With the conventional bulk/cut approach I often feel like I'm taking one step forward and then 9/10 of a step back.

It just occurred to me that I think I forgot to include my bodyweight in my initial question. It's currently about 141 lbs, don't know how relevant that is. My goal is to get down to about 10% body fat so that I can attack this bulk with everything I've got.

P.S. - I LOVED the Salty Talk on the Great Barrington Declaration. I do find what you guys do to be valuable and listening to you on a weekly basis is extremely cathartic. You two are the voices of reason in this absolutely insane time we live in. You've mentioned the mental health consequences of this Covid lockdown many times and I don't know that I could have managed without this podcast. Thank you and keep up the amazing work.

XOXO,

Alex

5. Thoughts on Anti-Histamines? [34:35]

Craig says:

Hey Robb and Nicki!

A couple questions on anti-histamines (Benadryl or Zyrtec) for allergies - do they have broader effects on reducing inflammation? Is there a danger around taking antihistamines regularly?

Thanks in advance!

Craig

https://journals.physiology.org/doi/full/10.1152/physrev.00043.2007

https://www.healio.com/news/pediatrics/20191116/antihistamines-part-ii-longterm-adverse-effects#:~:text=Commonly%20used%20first%2Dgeneration%20antihistamines,the%20risk%20for%20developing%20dementia.

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Transcript:

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News topic du jour:

https://www.youtube.com/watch?v=D-ekNCWZ3Lw

Podcast Questions:

1. Diet for Cystic Fibrosis [16:45]
Leah says:

Hi Rob and Nikkie,

I am a listener of three years now. I am a current college student who just got married to my high school sweetheart of 6 years. I love listening to your podcast and I have learned so much, that it has enabled me to make my health an act of rebellion. Once I am not a broke college student, I will become a member of the Healthy Rebellion.

Now on to the question. My husband, who is 23 years old, has cystic fibrosis and is interested in changing his diet. However, I think what is a healthy diet for me may not be a healthy diet for him. His entire life he has been encouraged to drink sodas and eat absolute junk food just to meet his daily caloric intake. CF patients on average have been told they need almost double the amount of calories a normal person needs a day (between 2,900-4,500). Because of this many CF patients develop diabetes in their later lives, which we are trying to avoid. (It runs in both our families) Two years ago he stopped drinking soda/coffee or anything with lots of sugar or caffeine, he also does not drink alcohol. He drinks about a gallon of water a day, and since getting married in July he has tried to significantly cut down on his processed carb intake. We have been eating mostly proteins and vegetables with rice, seasonal squash and potatoes. We live in North Carolina and we have some really great farmer's markets that I try to source most of our food from. He lifts weights 3-5 days a week, and we are both service industry workers, so we are on our feet for 6-10 hours a day. Since cutting most of the processed carbs out of his diet, he has lost about 10 pounds that he did not really need to lose. He is 5ft 6inch and weighs about 135lbs. He has since found it difficult to put on muscle, wake up in the morning, and maintain energy through out the day. I am wondering if all of this is because he is not taking in as many calories as he needs? Or maybe it's a lack of protein? With our current diet, he eats about 2,000 calories a day and averaging about 40-60grams of protein a day. He has two high fat snacks of either yogurt or cheese a day in order to take specific medicine he needs. This is in addition to his three meals per day and has often found he will get too full and feels sick if he eats more. How could he increase his caloric or protein intake with out feeling full too fast or eating absolute junk food?

Any thoughts are appreciated, since most diet advice we have been given for people with cystic fibrosis, is to just eat high fat, high carb, and processed foods, and that is a very s.a.d. diet. ;)

Thank you for all that you do to encourage a healthy diet and lifestyle.

You do reach a younger audience! :)

2. Gaining Lean Mass And Inflammation [26:48]
Alan says:

Hello Robb,

I have been resistance training consistently since I was 13 years old and I am 29 now. I do not struggle gaining weight when I dedicate myself to it, but I have noticed that when I bulk up, I also increase my symptoms of inflammation, mainly, eczema, skin redness, bloating, fatigue, and difficulty sleeping. I am 6'2", currently weigh 185 lbs, and weight train 3-5 days per week. I haven't measured my body fat in awhile, but I am assuming it is very low judging by what I see in the mirror. The last 2 and a half years I have been following the auto-immune protocol and have tinkered with carnivore as well. I feel the best I have felt in my life, but I have also lost weight, including both fat and lean mass. For the majority of my adult life I hovered around 200 lbs. which is 15 pounds heavier than now. I have tried to increase my calories to gain lean mass while still sticking to the auto-immune protocol, which works in increasing my lean mass, but even though the foods are the same, just the fact of eating more calories in general will almost always increase my symptoms. I tried bulking up while on a carnivore-ish diet, with similar inflammatory results although maybe not quite as bad as when I ate more plants while on AIP. I seem to have a limit of how much food I can eat before symptoms come up, which is at the maintenance level for my 185 lb body. I have also tried different styles of hypertrophy training with high volume and lower intensity, or lower volume and high intensity, both of which don't seem to make a difference in gaining muscle mass as much as dietary or caloric changes. My question is - is there any way for me to increase my calories or gain lean mass without having to suffer the consequences of increased inflammation in the process?

Thank you so much for all your help. I love your podcast.

Alan

3. Slow Metabolism [33:23]
Beth says:

Hi Robb and Nicki,

Everywhere I look, there's talk about how to increase your metabolism, how to burn more fat etc. but no one that I can find is asking if this actually makes sense. We wouldn’t want a car that’s an inefficent gas guzzler, why would we want to put more fuel in our bodies than we have to? Even from an evolutionary perspective, I would think having a slow metabolism, a lower basal metabolic rate, would be advantageous.

I get that the majority of the population is overweight and looking to lose it, but even in health and fitness communities I can’t find any information on this. I personally would absolutely love to be able to cook and eat less without losing weight! So my questions are, might it be healthy to have a slower metabolism, and if so, are there any strategies to facilitate that?

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript for this episode when available at https://robbwolf.com/2022/10/28/slow-metabolism-diet-for-cystic-fibrosis-gainz-and-inflammation-thrr128/

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

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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

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News Topic:

The Challenge of Reforming Nutritional Epidemiologic Research

Show Notes:

Shots in the Dark: Kevin McKernan on Darkhorse

The Great Menopause Myth with Kristin Johnson and Maria Claps | Salty Talk 048 | THRR

Questions: 

Re-feeding after colonoscopy

Kelly writes: 

Hi Robb & Nicki,

I've been listening to the pod for a few years now. I appreciate your insight and banter about such interesting topics. Thanks for keeping me entertained and informed. I'm about to schedule my first colonoscopy. My question is what is the best way to re-feed after this procedure? I see it as a "clean slate" - which could be good and bad. I'd like to allow for optimal regrowth in my system. If it matters, I'm a 45yo female with 3 little kids (2, 5, & 7) with history of intermittent intestinal distress (constipation, diarrhea, gas) which was worse when I was a child and also since having kids.

Any ideas would be helpful.

Be Well,

Kelly

Many thanks

Plant Paradox

Kiira writes:

Greeting from Spokane. Thank you for all your thoughts and comments over the years. I definitely feel kindred spirits with the two of you.

My inquiry is in your thoughts and opinions Dr. Gundry’s “plant paradox”. I completely agree with him about organic, grass fed, prairie meats and wild seafood. I agree that you have to be mindful about what your food eats. My question is about the minimal amount of protein he suggests. I have reservations about his recommendations for reduced protien intake and reduced red meat intake. Just curious about your opinions on this as well as his whole “plant paradox” as I know you always have one. Thank you for your time and all that you two are doing because this world is going to hell in a hand basket!

Kiira

Mitigating Junk Food Diet

John writes

We eat a meat heavy, whole food diet in our house, in part because of you and your work. However our active, fit and healthy but rebellious teenage son gets access to and generally consumes junk food. Additionally, he will be headed to college soon and will have total control over his diet. Not a good thing. My question is: what one or two things would you recommend to mitigate this, assuming that I could get him to take one supplement, or do one minor thing, but nothing that will really require effort on his part - i.e. a multivitamin for nutritional deficiencies, a hydrogen water bottle for mitochondrial support, shilajit or liver pills, etc??? I know his being young and healthy will be a big factor, but if there is an easy and effective thing to send him away with, I'd love to know. Thanks, and keep up the good work!

John

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News Topic:

Dr Malcolm Kendrick: We have a judgment (Part 1)

Show Notes:

Addicted to Nicorette

Snippet from episode 126 Dark Horse

Wouldn’t Put it Past ‘Em: The 228th Evolutionary Lens with Bret Weinstein and Heather Heying

Links to vaccine related X posts by @AaronSiriSG:

Chicken Pox

HepB

Polio

Pertussis (Whooping Cough)

Questions: 

Nicotine Pouches

Anonymous writes:

Nicotine pouches have taken the tech sales world by storm, as they have taken many worlds by storm. At first, you notice a coworker or boss lipping them, then at a team dinner after a cocktail or two you become curious and try one. Then you want a shared experience at work so you begin bumming some around the office with friends. Next thing you know you’re buying sleeves of them and using 4-6 a day…

Because of the little research on them, most info on nicotine is in relation to cigarettes or tobacco chew, which both of these things I would imagine are way worse and have many more chemicals and bad shit in them, and are linked to poor cardio vascular health and increase risk of stroke, cancer and clogged arteries. Beyond the addictive nature of nicotine, what major health risks am I inviting in by using these nicotine pouches? (The brand I’m using is Zyn). Am I potentially hardening or clogging my arteries? Or increasing my cancer risk? Mouth cancer or otherwise?

Weirdly enough I’ve actually noticed some potential health benefits of using them. My urge to drink alcohol has pretty much vanished. I would usually have a couple cocktails Thursday nights to unwind from the stressful week and get ready for the weekend, then continue drinking through the weekend having about 3-4 drinks a day (beer, wine or cocktails) to reward myself for the week. Now, I’ll go weeks without drinking at all, or maybe the occasional 2 lite beers a week or a glass or two of red a week. Before, once I had my first drink, I would continue to seek out more drinks (but usually never more than 4 or maybe 5). Now, if I have one or two I can easily walk away from booze. It’s like that little urge to seek more has just gone away. They have a similar effect on food, diminishing the urge to overeat or eat junk foods.

I know everything is a trade off. But to me it seems like swapping alcohol for nicotine pouches is a fairly positive trade off. But please let me know what you think, would love to know your thoughts on the potential negatives of these little lip pillows.

Prenatal/Childhood vaccines 

Maizy writes:

Dear Robb and Nikki, my boyfriend and I (28yrs old) (long time listeners) are expecting our first child at the end of summer! We are in Vancouver, Canada. There’s a lot of pressure and confusion around the vaccines for pregnant mama and baby. They especially want me to get a TDaP shot, antibiotics during labour (if I’m Strep B positive) and then there’s the Vitamin K shot at birth, the antibiotic eye drops, and then there’s the whole infant/childhood vaccine schedule… We are in over our head and don’t know what to do or believe. They put the fear of God into you. They basically tell you your baby might die unless you do the “recommended” protocol. We want to do the right thing and give our baby the healthiest start we can. But we didn’t get the Covid Jabs and have lost a lot of faith in the mainstream sick-care system. Seeking any advice. Thank you!

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte drink mix packets and the new LMNT Sparkling electrolyte performance beverage! Click here to get your LMNT electrolytes

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News Topic:

Steven Koonin on The Limitations of Climate Change Models

Show Notes:

Classical Conversations

Institute for Excellence in Writing

Life of Fred

Math U See

Questions: 

Homeschooling

Jessica writes: 

Hi Robb and Nicki!

I have been a fan for over 10 years. You, along with a couple others, helped me to find the paleo diet when I was in the midst of several health issues. Long story short, I changed not just my diet, but my lifestyle years ago and have never looked back. I am actually writing to you on something unrelated to diet, something I never thought I would do! My husband and I live near a big city and over the last few years we have become increasingly unhappy with our environment. We have always loved cities for their walkability, culture, and convenience, but our city leaders keep developing to the point where my 5-year old daughter doesn’t even know what “the woods” are. Also, while my daughter seems to love school, we have concerns for her staying in the public education system with all its current issues. We are seriously contemplating a move into the middle of nowhere. Unfortunately, my husband would have a long commute to work, but this would enable us to possibly do some things we have dreamed about such as homeschooling or finding a microschool for our daughter, have chickens and/or goats and bees, and create our own environment instead of worrying about the city building something in our backyard. I am writing to you all for advice. Do you have any tips for starting this journey? Any thoughts on starting homeschooling for a 5 year old, especially for a kid that is extremely social and extroverted? I currently work fulltime, but will have to quit to either support her schooling or look for a remote position that will offer me some flexibility. Either way, I have some obvious anxiety over all these changes, but it would be good to hear your thoughts and any lessons learned. Thanks for all you do and for continuing fighting the good fight.

Homeschooling

Jack writes: 

Hi Robb and Nicki

We’re struggling a bit with our daughter  just now. She’s not loving school, not wanting to go, not engaged by it particularly, all this against a backdrop of some sensory processing disorder that makes the whole environment a little much for her. The occupational therapist thinks autism - if it’s there it’s fairly mild. 

So we were discussing all options - pushing the school a bit harder, moving her elsewhere etc and the possibility of home schooling. I was wondering what that actually looks like for you guys. How much of their academic learning do you provide personally?  Are any of the online teaching resources really good? What is a realistic time commitment? Would you do this if you just had the one child, or do you feel that they’d be too isolated? Do you take steps to ensure that they spend time away from home or from you, for example. Are there other aspects of this that we may easily miss as we try to anticipate what it might look like? 

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon...

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

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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)

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News Topic:

Milton Friedman - The Folly of Price Controls

Elon Musk X post

price gouging is a nonsense narrative

Show Notes:

Lily Nichols

Weston A Price: In Pursuit of Healthy Fertility

Rucking 101

Questions: 

Fertility Supplements

Tyler writes: 

Hey Rob & Nikki, thanks for podcast I’ve been listening since the start and appreciate your takes on all topics in health and beyond!

I’m 34 years old and my wife is 31. We are going to start to try to get pregnant in a few months and want to get your advice on supplementation. My wife has been taking hart and soils “her package” supplement. Is there validity in taking reproductive organs to help with fertility ? We love their beef organ supplements but I want to know if there’s actual science to back the claim with the reproductive organs help.

We are very health conscious and take supplements according to our bi-annual bloodwork done by our naturopath. But would like to know if you have any general advice to help us be as fertile as possible going onto the process.

Thanks for everything

Tyler

London Ontario Canada

Trying to Start a New Life

Matt writes: 

In a nut shell, I haven't exercised consistently in 13 years, my liver enzymes suggested fatty liver about 10 years ago, I've been a 10+ drink a night alcoholic for nearly 3 years. I'm 6ft and 325lbs.

I'm sick and tired of being sick and tired. I'm three days sober, and trying to work out and diet to save my life.

The amount of information on the web on what diet to go on and how to exercise is like drinking from the fire hose.

Hoping you could point me in a generalized or even a very specific direction.

Thank you!

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte drink mix packets and the new LMNT Sparkling electrolyte performance beverage! Click here to get your LMNT electrolytes

Transcript:

Coming soon!

We're back with Episode 3 of The Healthy Rebellion Radio!

Make your health and act of rebellion and join the conversation here.

Please Subscribe and Review: Apple Podcasts | RSS
 
This episode is sponsored by Elemental Labs and their electrolyte drink mix LMNT Recharge.

Download a copy of the transcript here (PDF)

Show Notes:

1. Blood donation snacks  [10:35]

Bree says:

I donate platelets most every week. The snack options offered are never “Keto” friendly.  What are some snacks i can bring that can help with recovery that won’t kick me out of Keto?

Thanks in advance

2. Work out while still sore?  [12:13]

Steve says:

Dr. Doug McGuff wrote a book about exercising and says allow yourself to recover before working out again. If not, you stop the recovery process. I just read your post which said 3 times per week. I am 71 years old and in the past did CrossFit twice a week for 5 years. If someone works out while they are still sore, do they lose some of the recovery benefits? Thanks for all you do for the health community.

3. The dark art of weight gain  [17:59]

Oisin says:

Hi Robb & Nicky,

I am really enjoying you guys going back to the Q&A format and have been a fan for 5+ years, and my life and health is so much better thanks to adopting the paleo way of life *kisses cover of The Paleo Solution*.

My question is about weight gain, yes gain, I didn’t mean to say loss, I really mean I am actively trying to gain weight!

I am 29, 6’2’ and about 170lbs so very tall and slim. I eat lowish carb paleo with a high carb dinner (usually sweet potatoes/potatoes/rice (yes, devil non paleo night shades and grains) post Jiu Jitsu training. I also have a snack of about two handfuls of nuts a day and usually one piece of fruit. I train 4 times a week and strength train 2 days a week.

I would love to put on about 10 or so lbs of relatively lean muscle mass, I have tried this a number of times over the years but always run out of steam after a few weeks of little progress. Plus, now since going lowish carb a year or two ago I am worried about deranging my blood sugar and if overeating for a few weeks/months will age me 20/30 years and cause my telomere’s to spontaneously combust!?

I would love to hear any advice you had on convenient/safer ways of gaining some weight, my main reasons now for gaining muscle mass is JJ performance and longevity, as you and others frequently say strength and muscle mass do wonders for aging and I am trying to optimise that while my youthful hormone profile is still around.

Thank you for everything.

P.S. I know the answer is to eat more and be patient but please god don’t say that and give me some tips that require less effort…… LOL!

4. Glycine at night  [25:46]

Jordan says:

Hi Robb and Nicki,

Long time listener and current consumer of LMNT. The product is amazing and really helps when I eat low carb and/or train. Recently, after hearing you talk about glycine, I started taking 3-5g at night Doing so really seems to help with sleep onset time and deep sleep, which I track with an Oura ring. I’m wondering if taking glycine in isolation is something I should be careful with. Also, second somewhat related question: when I attempt keto, I experience dizziness when standing, is this due to an electrolyte imbalance or is this a warning sign I’d be better off avoiding keto? Thanks again for all you and your family do!

Jordan

5. Dental Health and Keto  [28:08]

David says:

Robb,

I'm the type of person that is blessed with naturally healthy and strong teeth (historically).  I went 43 years without a cavity. This year I had one, which to me seems totally ironic. I've been low carb/keto for the past 18 months and generally don't eat sweets even when I'm off 'the plan'.  Generally in the sense that there were probably a few times throughout the year where I indulged in something sugary and sweet (but that would be much less typical than prior to 18 months ago). Mainly I'm heating a whole foods based ketogenic diet of meat and veg...

All of this said....are there concerns for this WOE around dental health (thinking calcium but not a doctor or a dentist or anyone capable of understanding 'root' cause analysis in this area)...pun intended.

Anyway love the show keep up the good work.

Cheers

Dave

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News topic du jour:

America Trapped between hyperinflation and great depression:

https://youtu.be/005qauRPRgs

Podcast Questions:

1. Protein combining/quality [13:30]

Mike says:

Hi guys,

This isn’t your average black beans + corn + rice (or however the vegans tell it) question, or maybe it is??? I was hoping you could clear something up for me. Every week I mix up a huge batch of: 10% milkfat cabot yogurt, 1 can coconut milk, 1-1.5 cup oats, a couple stevia packets, + some combo of various amounts of: raisins, protein powder, collagen protein, chia seeds, coconut flakes, chopped nuts, coco powder, instant coffee, etc; and then batch it out for daily breakfasts. Honestly, its awesome, on the level of some sort of non-frozen ice cream treat, and I would tend to this its at least prettttty healthy.

Question: each bowl ends up being a dense 500-600 calories, and 30-40 total grams of protein …I would usually tend to think that everything outside yogurt-protein and whey power are sort of crap-protein that shouldn’t hardly be counted, but does this crap-protein gain value when eaten in the complete amino matrix found in the animal foods? Essentially, is incomplete added to complete valuable? I feel like I always hear the combining-question in the context of incomplete incomplete.

Side question to squeeze it in; any value to all those things sitting in my yogurt for 5-6-7 days? Fermentationwise.. anti-nutrients go poof!??

2. Brain Fog After Training [19:08]

Steve says:

I am approaching 40 but still giving hell and setting PRs (late bloomer). I like to lift heavy, ruck, do circuit training, wrestle, play flag football. Already taking 1000mg DHA fish oil, 10g creatine, 6g salt/electrolytes, 2g magnesium malate daily. I'm 6'4" 295lb.

Is there a way to avoid or curb the CNS/brain fatigue that follows heavy training. I work from home and have a home gym. I would love to train at about 3pm when I still feel energized. However it can feel impossible to do work after training for about 2-3 hours after. Caffeine is a no go since it will make me stay up all night. Any thoughts?

3. Conflicting Information - Where to Start? [26:23]

Shaun says:

I am 47 and lived a life of low fat high carb and lots of artificial sweeteners. The thing is I am getting sicker, more unhealthy and my weight is going up. There is so much conflicting information so I don’t know where to start. Every time I try to cut carbs down and dump my artificial sweeteners use my energy tanks and I end up on the cycle again. Now please don’t judge but at its worse I was using 20 plus packets of equal a day and drinking 2 litres of diet a coke today to keep energy up. Please help. Shaun from New Zealand

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Download a copy of the transcript here (PDF)

Make your health an act of rebellion. Join The Healthy Rebellion

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Submit your questions for the podcast here

News topic du jour:

Democratic Senators call on messaging apps WhatsApp, Telegram, and Signal to address “misinformation”

Obesity in late adolescence and incident type 1 diabetes in young adulthood

Podcast Questions:

1. 2 Meals A Day [12:05]

Ryan says:

Huge fan of sacred cow. I like eating 2 meals a day but after listening to book I'm trying to increase my protein to 180 to 200 grams a day. I'm 6'1 210 lbs. Is it beneficial to eat 90 grams in each meal or is that two much for my body to process correctly for optimal absorption? Should I spread it out? Thanks

2. Putative blood flow issues [15:40]

Charles says:

Hi Robb and Nicki, long-time listener here. I have been following Robb since I was 18, almost ten years ago! Thank you for your work.

Background: 6 feet tall, male, 142 lbs, 28 years old. Lenient paleo diet for almost 10 years supplemented with 0.5-1 packet LMNT daily depending on weather/exercise load, generally great sleep hygiene, devote a lot of effort to getting in the sun every day, weights 2x/week, 45 min bike ride at least 2x/week. Recent blood work came back excellent (just the standard LDL, HDL, Hem A1C, Vit D, thyroid stimulating hormone, hepatic enzymes). I do seem to have issues with circulation though, which I think may be related to the problem I describe below. My extremities go numb easily, and when it's cold I have a few finger tips that lose color/sensitivity for extended periods of time after the others have returned to normal temperature.

The problem: My erections have decreased in strength noticeably in the past two years. The problem usually isn't so severe that it prevents sex (though a few times it has), but it certainly decreases its quality for both parties involved on a regular basis.

Potentially relevant circumstances surrounding the problem: A little over two years ago (when the problem began) I ended a bad relationship, started a new **amazing** one, moved twice, had a very bad car accident, had a very bad cycling accident, lost my grandmother, helped my mother through a traumatic incident, etc. I'd like to point out that this was Winter-Summer 2020, need I say more? It was a whirlwind of a year. I dealt with it in healthy ways (amping up the exercise and protein consumption) and unhealthy ways (picking up a 1-2 drinks before dinner habit that I've since decreased to just on weekends; this decrease happened 6 months ago).

Should I talk to a therapist instead of sending this in to a podcast? Probably, but why not both? I'm hoping you and Nicki might be able to connect some dots I haven't.

3. Functional Dyspepsia [21:36]

Cristi says:

I love your show and the dynamics between the two of you. I'd love to join "the rebellion" when I can afford it. What do we know in natural health about "functional dyspepsia?" I just had an upper endoscopy to diagnose the cause of a burning sensation in my stomach just under my right ribcage usually right after eating/while eating that seems to respond to an amount of food rather than any particular food. Before this, the gastro had me do a stool test that was negative for H. Pylori. They took biopsies during the upper endo, but the doctor says he doesn't expect to find anything. He said he saw irritation in the stomach lining and it was probably caused by "functional dyspepsia" which was an imbalance of acid in the stomach. He said the causes of this could be different things, including stress (which I admittedly have a lot of, but I do what I can to control it) and that otherwise, causes were unknown, but that I could just take Pepsid! How long? Oh, maybe forever...Needless to say, I'm not doing that. SO, if all I know is that the acid is "imbalanced," how do I balance it? At the risk of making this too much longer, my diet, exercise, and supplement regimen are all along the lines of what paleo-centric gurus recommend, so none of the other causes of this "disfunction" (NSAID use, fried/unhealthy fat foods, alcohol excess) make sense. I'm not celiac, but I don't eat gluten and dairy because they just don't feel great. I'm thinking of continuing to take probiotics and add a functional medicine supplement with aloe, licorice root, marshmallow root, NAD etc. to maybe calm the irritation? My only other thought is that maybe I've been taking too much of a natural allergy supplement that has quercitin (400 mg per two pills) -3 pills twice a day-but I doubt that's it, and after stopping it for five days before this procedure as they required, I really noticed my allergies kicking in. The problem is, I'm 5'5, 118-120, and closer to 118 with what I'm able to eat without feeling discomfort. I have to stop before I'm satisfied completely. I wake up at night hungry, and I can't go back to sleep, and I know 118 is too light for me. I weight train 3X per week, and I'm active all of the other days. I'm a highschool teacher, so I'm not really sedentary, either. I'm pretty low carb with starchy carbs (about a cup of sweet potato or rice) only included at dinner. THANK YOU!

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

The transcript for this episode can be found on its blog page at https://robbwolf.com/2022/06/10/protein-for-2-meals-a-day-erections-functional-dyspepsia-thrr112/

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News Topic:

Type 1 diabetes and low carbohydrate diets—Defining the degree of nutritional ketosis

Show Notes:

Association of Immune Thrombocytopenia and Celiac Disease in Children: A Retrospective Case Control Study

Questions: 

Diet and Digestion

Andrew writes:

Hi Robb! I’m loving the podcast! Just started listening and got your information from the lady who started the Debug Your Health blog which goes over diet and parasite elimination. She recommended for diet just doing grass fed meat and veggies. I did that for a few days but had severe leg cramps and sleep disturbances. Also, I’ve been constipated for awhile now and just can’t seem to find the right diet for addressing this issue. I will go to the bathroom once every three days and my gut just doesn’t feel right whatsoever. Also, I have A- blood type so I should be having more frequent bowel movements but that is not the case. I am only 21 years old and want to live my life. My suspicion is that it may be related to parasites, heavy metals, and maybe nutritional deficiencies. Any suggestions on how to get rid of this constipation with diet, parasite cleansing, or even enemas? Keep up the great work and I am excited to hear your response!

Immune thrombocytopenia ITP

Allen writes:

Hello,

My wife has an immune system disorder called Immune thrombocytopenia ITP. It is triggered by pregnancy. Her platelet count drops, which means she is at greater risk for hemorrhaging. The underlying cause of ITP is unknown according to our doctors and what I’ve read. For her first pregnancy, the doctors prescribed two treatments to ameliorate the platelet count: prednisone and IVG (this is standard treatment AFAICT) but these treatments had minimal/no effect. As the disease is evidently related to immune system health, I wondered if there are any dietary or environmental things we might look at which could help. Any advice getting pointed in the right direction would be much appreciated. Thank you!

eGFR results while on a high protein diet

Richard writes:

 I went to the doctor for a full feeling in my throat that was affecting my voice. Nothing was found but some of the bloodwork results have me a little worried.Creatinine 1.3, Total bilirubin 2.1, GFR 60. Should I be concerned with high meat intake? I follow a ketovore diet that averages less than 20g of carbs per day. Protein falls between 150 and 250 per day. The day of the test I had about a pound of meat for breakfast 6:00AM and nothing else before the bloodwork at 2:00PM. The doctor didn’t express any concern over the results but a GFR of 60 is kidney disease according to all the charts on the web. I’m going to get retested but I’m wondering if my diet makes these tests unreliable. How would you prepare for the second test to insure that the results are accurate?

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon at Robbwolf.com

Make your health an act of rebellion. Join The Healthy Rebellion

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News topic du jour:

https://www.vanityfair.com/news/2022/03/the-virus-hunting-nonprofit-at-the-center-of-the-lab-leak-controversy

Podcast Questions:

What Crashes Testosterone, Tight Posterior Chain After Flag Football, Fasting & Eating Windows, My Achy Body, Having A Hard Time Getting In My Last Sleep Cycle

Make your health an act of rebellion. Join The Healthy Rebellion

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News topic du jour:

US immunologist who had emailed Fauci that Coronavirus ‘looks engineered’ deletes Twitter account after his lies were exposed

1. What Crashes Testosterone? [23:45]

Charlie says:

Recently got a blood test showing very low testosterone - about a third of what it's been in the past few years.  And I've been mopey and getting pudgier lately.  Before I freak out and go to the doctor for shots, I want to figure out what I might've done to crash my T.  Maybe you'll have some ideas from experience with athletes...

In December I was on a vaguely paleo-like low calorie diet in solidarity with family.  Starving through Christmas - not recommended!  Didn't even lose any body fat.  Sucktastic.

New Years:  Awesome late night party with lots of booze.

T test about a week into January.  Previously I'd been tested at 8:30am, but this time it was 11:45.  Testosterone level changes throughout the day, right?  How much does it typically vary?  Same lab provider as last year.

Are any of those plausible testosterone crashers?  What other newbie mistakes do people make to make themselves less manly in the hormone department?

2. Tight Posterior Chain After Flag Football [28:23]

Max says:

Hi Robb and Nicky,

I play flag football once a week in the warmer months, and I've noticed that after I play, for 3-4 days afterward, my posterior chain, but especially my hamstrings, are very tight - so much so that I can't do my usual gymnastic bodies stretching routines very well. And it's a bit of a positive feedback loop where because I am not able to stretch out as effectively each week, I'm getting a bit tighter every week. During the game itself I feel great (side note, used to need some carbs on game day to feel explosive since I usually eat keto, but since you started talking about electrolytes, I just supplement with LMNT and don't need the carbs, which is great).

Do you have any advice on things to try to get my body more flag football ready? I'm 5'10 150lbs, 29 years old, eaten paleo for 10+ years, keto for last year or so.

3. Fasting & Eating Windows [31:42]

Klaus says:

Hi Robb and Nicki,

Wanted to start off by thanking you for all the amazing content you put out every week. I’ve been following you since you did JRE.

A little backstory on me: I am 22y/o, 5’7, 172 lbs (16% body fat), been active since I was a little kid playing competitive sports (BJJ the past 2.5 yrs). I eat pretty low carb (very fat adapted) , but eat carbs around training time which is mainly at night (carbs at night has improved my sleep massively).

Anyways, I’ve been trying to get to 10-12% BF but have been struggling with it, lately (past 6mo) I’ve introduced eating whiting a window but it hasn’t worked for me as I somedays get home late from BJJ and feel like I have to eat. This has led me to have different eating windows the days I train. Would you say there is an negative impact if I have different eating windows from day to day, or would I still benefit from a 16 hr fast everyday regardless of the time I start and end eating? Is there another approach I can use to lean down besides this one?

Thanks for your time,

Klaus.

4. My Achy Body [38:26]

Keslie says:

Hello Robb and Nicki,

I just recently started listening to your podcast and I am loving it, thank you for doing what you do. Your generally.. somewhat.. neutral stance on things is a great middle ground to the extremes we hear all of the time. About my achy body... I am a 33 year old CrossFit hasbeen, I competed on a team in 2013 and 2015 and have since opened my own affiliate. As an ex-athlete I know how demanding a full on CrossFit routine can be on the body so at our gym we tend to lay back, enjoy the ride and take our time. This is important for you to know that when I say I "do CrossFit a couple of times a week" it doesn't mean I DO CROSSFIT... I listen to my body, modify what I need to and do what I can. I am also 4 month postpartum with my first baby. Since having him my achy joints I have always lived with have seemed to get worse and worse to the point where they wake me up in the night more than my baby does. When I stand from sitting for any amount of time I have to limp for 10-20 steps so that my ankles and hips can catch up... I look as if I am 75+ when I get up off the ground! I eat a whole foods diet and enjoy "foods" like Rebel ice cream 2-3 times a week. The food I eat that comes in a package is usually things like sprouted flax breads some nut butters, maybe some lunch meat or chicken apple sausage. I don't pay much attention to how much I eat since I am exclusively breastfeeding and want to make sure I am not restricting at all. I eat when I am hungry and stop when I am full. My meat comes from a local grass fed grass finished farm, my eggs come from my backyard chickens.. I'd say overall I choose the foods that are best for me and my babies development. So... what's causing this achy body of mine??? My movement isn't too much... maybe too little?? I really just started getting back into "working out" since having my little one. An occasional hike, spin class or CrosssFit day is what I do on a not so regular basis. Am I missing some nutrient?? Should I stretch more... what gives? I feel like I focus on my nutrition to keep me healthy and happy, but my body is acting otherwise. Any advice??????? Thanks again for what you do, more people need to hear this shit!

5. Having A Hard Time Getting In My Last Sleep Cycle. [53:48]

Alex says:

Healthy Rebel Leaders,

I keep waking up between 6 and 7 am after only sleeping 6.5 to 7 hours. I got to bed around 10:30pm-midnight, have no problems with sleep latency and sleeping throughout the night. I am familiar with many sleep protocols thanks to yourselves, Shawn Stevenson and others. This seems to be more common during the spring/summer months. I do have blackout curtains and keep the room cold. I'm 45 and I'm wondering if it has something to do with age, hormones, blood sugar dropping or if I should just try to go to bed earlier? I lose my edge and extra boost of physical/mental energy if I don't get around 8 hours of sleep.

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Download a copy of this transcript here (PDF)

Make your health an act of rebellion and join the community here.

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This episode of The Healthy Rebellion Radio is sponsored by Four Sigmatic. Four Sigmatic is a wellness company that wants to share the benefits of the most nutrient dense ingredients with the world. Their innovative recipes combine these truly super foods with daily staples like coffee, cacao, and skincare to help you fit elevated wellness in throughout the day and meet the overwhelming demands of modern life.
Go to foursigmatic.com/rebel and use code: REBEL, for 15% off

Download a copy of the transcript here (PDF)

Submit your questions for the podcast here

Show Notes:

 
News topic du jour:
Dr. Aseem Malhotra on Sky News
Most people with the highest complications have metabolic disease - had nearly 3 chronic conditions: high blood pressure, type 2 diabetes, smoking, and cancer...

https://www.youtube.com/watch?v=CHAnzhRZFZ0

1. Homeschooling Resources [12:20]

Denise:

Hannah, one of our THR members shared a ton of resources for parents newly tasked with teaching their kids at home...

Mathusee.com is another math website that you can use for skills- no need for signing in, but can work on fluency. Online drills: https://mathusee.com/e-learning/drills

Scholastic is offering some on-line learning from home at the website https://classroommagazines.scholastic.com/support/learnathome.html

 Mo Willems, (Author of Elephant and Piggy, and a favorite author of mine)  is doing lunch doodles with kids https://www.youtube.com/watch?v=RmzjCPQv3y8&t=44s

You can tour the Lourve!!! https://www.louvre.fr/en/visites-en-ligne

The San Diego Zoo has videos up and running https://kids.sandiegozoo.org/videos

Another one of our THR members Sybil shared that one of her favorite homeschooling mentors Susan Wise Bauer, is making many of her "how to homeschool" lectures free right now...

https://welltrainedmind.com/c/resources-for-parents/workshops-seminars/?fbclid=IwAR1jg-cxINshbqS1QFhJOrim-YH58koZzmC-RcV_4xppyxJhPzJjnGUX6Ac

And Finally, Adam, one of our listeners shared with me that Audible is making kids books free for as long as schools are closed. We started listening to the Secret Garden yesterday with the girls.

https://stories.audible.com/discovery?fbclid=IwAR1CnNvRbcpydHA8dZdrTDvmt7A3AC94HFg4HBxyuQI0R_Zdq3LGjuBqQeg

EVERYONE NEEDS A LAUGH
Even if you don't have kids that you're now schooling at home...I think you'll find the video hilarious!

https://www.youtube.com/watch?v=H7_wvQHMGOI

2. Ways to Socialize While Distancing [16:26]

Jessica - virtual happy hour, facetime works...

my family.. can do via zoom or google hangouts

Calling old friends and family members

weekly LIVE chats in THR

3. Exercising At Home [20:04]

Lots of folks now have some extra hours in the day - not commuting...great to apply that extra time to working on fitness goals.  

Treadmill at home video (WARNING! haha)

https://ftw.usatoday.com/2020/03/coronavirus-social-distancing-soap-treadmill-at-home

Kinstretch  - several online programs. Our friends Sarah and Grayson from basis helath and performance in Chico CA are leading us through a mobility reset in THR. They also have an online program...if Ziva is the best thing we've done personally in last 10 years, Kinstrecth is the best thing we've done for our bodies/joints....it's seriously that good.  Go to basishp.com and choose online kinstretch from the menu. or go directly to http://basishp.mykajabi.com/

BJJ at home resources:

 Caio Terra has announced that his website is free for at least the next two weeks, and maybe longer:
https://caioterra.com/

Renzo Gracie is free for 30 days (I'm not sure if this is always free for 30 days or a new offer)
https://www.gallerr.com/renzo-gracie-online-academy#firstTimeModal

Pedro Sauer online is free for 30 days and maybe longer
www.frontdesktools.com/pedrosauerassociation

Essential Jiu Jitsu - JT Torres - 2 weeks free with code JIUJITSUSTRONG
www.essentialbjj.com/

Lucas Lepri online - one free week - videos can be streamed from the website but not directly downloaded.
https://lepribjjonline.com/

Keenan Cornelius - streaming one class per day on youtube
www.youtube.com/user/fritzdagger/videos

LiftBJJ has temporary free workout programmes for people combining workouts with BJJ. 3 body weight programmes and 2 kettlebell programmes. Normally $14 / month
www.liftbjj.com/programs

4. MEAT and Food [28:11]

Now more than ever, when some supermarkets are limiting access, limiting the quantities of things like eggs and ground beef.

https://www.sacredcow.info/blog/supporting-small-farms-during-coronavirus

5. How To Stay Sane? [30:58]

Very stressful time

Sybil shared an article that child abuse cases are at an all time high

https://www.checkupnewsroom.com/spike-in-severe-child-abuse-cases-likely-result-of-covid-19/

Peter Attia shared...

Ziva Meditation - emily is giving half off her ZivaONline course through the end of March...so a couple more days to get in on that.

Don't be glued to the News. Budget your news time.

Use your Right brain - go outside, even if it's just on your porch or the balcony of your apartment) and sketch.

Memorize a poem. We've been doing daily boredom busting challenges in THR, one of them was memorize a poem. Sir Smashum Uppe! The girls can now recite it too!

Important

Don't be blindsided...

This might be one of the most important episodes we've done...it's so important now  to do everything we can to stay calm, stay healthy....please share this one!!!

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Submit your questions for the podcast here

News topic du jour:

What happens when you compare Long COVID to Long ANY OTHER VIRUS? NEW PAPER in JAMA NETWORK OPEN

Link to robb’s video about roam free ranch
https://vimeo.com/743544604

Podcast Questions:

1. Post workout blood sugar crash [21:11]

Tyler says:

Hey guys. Thanks for sanity. I am a grass based organic dairy farmer in Vermont and despite my job primarily being to wake up in a beautiful place and wander around a working landscape trying to figure out how myself and my cows can work within to make it better, I unfortunately spend an hour or more a day in the confines of a skid steer. Fortunately that’s where you come in. Podcasts have been a great way to be productive while remaining sane and learning all sorts of good stuff. I am a first generation dairy farmer which is no small feat. At 47 years old I have built something pretty great but it came with a cost. Many many short nights sleep, an abundance of alcohol and the standard American diet for 20 years led to adrenal fatigue, the awakening and diagnosis of celiac disease and some terrible blood work. Anyway over the last several years I’ve made changes. I’m exceptionally good at being gluten free. I grow all my own food and eat a carnivore/ paleo type diet. Mostly animal based with some fruit, nuts, and kimchi. For the past three years I’ve been lifting weights three days a week. This is where my question comes in. It crushes me. I’m not even working that hard. Maybe ten minutes of walking warm up followed by 45-60 minutes of free and or machine weights. Generally 6-9 different exercises with three sets of 15 reps. I feel a bit dizzy during my session and afterwards I eat protein and maybe a date or little bit of mango because I felt like the dizziness or lightheaded feeling was blood sugar. Not long after that I feel weak and more fatigued than I should for sometimes the remainder of the day. I generally work out after morning chores around 8:30-10:00. My blood work has been good. I am a muscular build 47 year old man. I am 5’9” 200 pounds. I farm, ski, play soccer, hunt and am generally active. I’m Eating Around 2,000 calories A day with 130g protein 50-60g NC and 70-80g fat. Additionally this past couple years of lifting weights I’ve suffered from chesty sensations. Sometimes pain but often just pressure. I caved and let gastro take my gallbladder looking for relief after a diagnosis of biliary dyskinesia. I kind of regret that but don’t notice much difference in my diet other than I haven’t tried to do keto. I am generally in mild ketosis though. Cardiologist says I’m good to go with no heart problems. Primary says it’s anxiety possibly although I wouldn’t characterize myself as an anxious person. Anyway it’s mildly driving me crazy. My life is way less stressful these days. I don’t drink. I get eight hours of good sleep. I sauna. I take cold showers. I eat well. My blood work is good now. It’s just this anxious deal and weight lifting fatigue that is bothering me. I take three LMNTs a day to stay hydrated. Ok that was a lot of information. Hoping you have some thoughts because I’m getting nothing from anyone here. Thanks a million. Check out our farm at www.stonypondfarm.com

Best

Tyler

2. Salt and obesity (Rick Johnson MD) [28:18]

Laura says:

So I’m in a bit of a conundrum… I have four boxes of LMNT in the pantry and I’ve been drinking it for over a year now. Love it. Crave it. I mountain bike and sometimes I ride just to have an excuse to have some. But… I just heard a podcast with Rick Johnson MD talking about the dangers of salt and it’s relationship to uric acid, the polyol pathway and obesity. I myself have published scientific articles in peer reviewed journals and I know that you can find data to support totally opposing viewpoints… Which is why I’m curious to hear your side on this argument because gosh darn it I don’t want to give up my LMNT. I’ve included a link to a podcast in which he talks about it.

https://cynthiathurlow.com/ep-205-fructose-the-driver-behind-metabolic-disease-with-dr-rick-johnson/

3. Wellness to QAnon pipeline [32:35]

Delainey says:

Hey Robb and Nicki,

Your podcast is a wealth of information for health and world views. There's been a lot of talk on social media lately about the "wellness to QAnon pipeline" and I was wondering if you had a take on it?

It seems to me we are continuing to view lifestyle, diet, religion and political views all as one single entity. If you ascribe to one, you ascribe to all. Where is the nuance? Am I the only one being frustrated by this?

Keep doing what you're doing! This community keeps me afloat.

Delainey

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript at the blog page https://robbwolf.com/2023/01/13/post-workout-crash-salt-and-obesity-wellness-to-qanon-pipeline-thrr138/

Hydration! LMNT raw vs LMNT with sugar, Eating and training around a busy schedule, Favorite Junk Food, and Carnivore Nutrients, Question on blood glucose levels, Caloric Deficit %

Make your health an act of rebellion and join the community here.

Please Subscribe and Review: Apple Podcasts | RSS

This episode of The Healthy Rebellion Radio is sponsored by Vital Farms. Eating clean? Vital Farms Pasture-Raised Ghee is lactose-, casein- and gluten-free. Equipping you with the taste of butter and the functionality of a high heat cooking oil—perfect for sautéing your veggies. Visit vitalfarms.com/ghee for a chance to win a year supply of Vital Farms ghee for FREE.

Download a copy of the transcript here (PDF)

Watch the podcast video here

Show Notes:

News topic du jour:

The cardiovascular risk reduction benefits of a low-carbohydrate diet outweigh the potential increase in LDL-cholesterol

Ferritin Supplementation; Elemental Diets; Battling All types of fatigue during COVID for essential workers; Valvular heart disease; TBI, keto, protein intake and sleep

Make your health an act of rebellion. Join The Healthy Rebellion

Please Subscribe and Review: Apple Podcasts | RSS 

Submit your questions for the podcast here

Show Notes:

----
News topic du jour:
'Overwhelmingly positive': Chile’s food regulations are changing the country’s eating habits
----

1. Ferritin Supplementation [17:28]

Christin says:

Hi Rob and Nicki,

I loved the recent episode with Dr. Gabrielle Lyon.  She was so smart, articulate, and easy to understand.  One particular thing that caught my ear was when you talked about ferritin and hair growth.  I've noticed lately that I've been shedding quite a bit and would like to supplement a bit (if this isn't a good idea please tell me!).

Can you suggest a good ferritin supplement?  I see a lot out there but I want to ensure that I am getting a quality product.

Anything is helpful!

You guys put out great info and I absolutely LOVE the Salty Talks, they're hilarious and it's like you're in my head; awesome.

Keep doing what you do!

 Cheers,

Christin

2. Elemental Diets [21:31]

Kim Delattre:

Hi Robb and Nikki,

I have been suffering with digestive distress for a couple decades now. I’m sure I destroyed my gut with birth-control pills, migraine medicine, a low-fat, whole-grain diet, etc. I’ve been eating a paleo diet for at least 2.5 years, and although I feel better in many ways, I still dread any meal because I react so badly. I have been working with an ND for ~2 years. We have tried lots of herbal antibiotics for SIBO. I have done many elimination diets. I started seeing a Functional Medicine Practitioner recently. She prescribed pharmaceutical antibiotics for SIBO. I have spent hundreds on stool, breath, and blood tests. Not to mention all the expensive visits. (Well I just mentioned them.)   An elemental diet was suggested as a next step, but I hear the shakes are expensive. Could you please talk about them a little bit to help me decide. I’m at my wits’ end!

Reaction symptoms if it’s helpful:

Distention, bloating, gas, & abdominal pain

I only feel well and look normal in the morning after a bowel movement. Once I eat, it’s misery for the rest of the day.

Sorry to be such a downer, but it’s depressing. Thank you. I LOVE the podcast!

3. Battling All types of fatigue during COVID for essential workers [29:23]

Christine:

Hey Robb and Nicki, I've been listening to your podcasts for a couple of years now after I discovered having issues with wheat and dairy. I was Paleo for about 5 years and this last year I moved over to keto. I am a merchant Mariner so I'm on ships for 2-4 months at currently with no end in sight due to the pandemic. Our sleep comes in about 7 HR shifts if we are not coming in and out of port. I'm currently located in the middle east/India region which means 100degree days with 100% humidity. I do not have access to making my own food and the options here are decent some days but lately not so much since our source of food is not great. I have been adding Himalayan salt to my water as much as possible and have been attempting to get lmnt electrolytes out to my ship. I am lucky and have only been gone from home since April but many people out here have been gone since December with the possibility that we will be here until September. Any suggestions on battling physical and mental fatigue for myself and crew members?

Thanks again, I love your podcast and what your doing with the healthy rebellion.

Christine

4. Valvular heart disease [35:38]

Gloria:

Would fasting or low carb/keto help with this? I also have Afib.

I have been mostly low/carb keto with intermittent fasting for years. I wonder about extended fasting for healing the heart. I am 73 yr old female.

I'm in good health otherwise.

Thanks!

I really enjoy listening to you both and respect your opinions.

5. TBI, keto, protein intake and sleep [42:14]

Jamie:

Hello Robb and Nicki,

First up, your information has kept me alive through all of my health issues if not for the fact that it has given me hope, which is the spur that keeps me going when I start to doubt. Thank you.

So, back in 2006 when I was 19 I got assaulted. As a result I hit the back of my head on a concrete pavement which fractured my skull and shunted my brain forward which also caused some brain damage in my pre-frontal cortex. I was in hospital for 10 days with a bleed on the brain and I cannot remember the first 4 days or the attack itself. The effect this has had on my life has been immeasurable. I have been playing around with my diet for a long time now and I think I am going to have to go full boar keto for reasons that I feel better when in ketosis. However, for me, based on my individual circumstances, it does have some drawbacks. Whilst my sleep has tanked ever since I suffered this brain injury, paradoxically I have managed to get up to around a leanish 255lbs (if I was to lose 10-15lbs I would be ripped). I would be over 260lbs if not for the lockdown in the UK as I put on muscle mass very easily which surprises me when I consider how bad my sleep is.

I have made peace with myself that I am never going to do any martial arts that involves striking to the head because of my brain injury and that doesn’t bother me too much, so grappling would be a better way to go. My training at the moment essentially revolves around bodybuilding/power lifting type stuff but at the age of 34 I want to jump into BJJ and wrestling. I watched a talk you gave on YouTube about a young lad who you worked with at an MMA gym who you advised to forgo high intensity cardio work. With the anaerobic demands these grappling sports will place on my body mean that I am also going to have to forgo BJJ in light of my brain injury?

Some of the concerns I have are surrounding protein intake. I love eating meat and I do say to people I am a vegan’s worst nightmare. So how much protein can I eat to help maximise muscle gain whilst also keeping me in ketosis so I am producing the maximum amount of ketones for my brain health? Can I in effect just eat as much protein as I want?

In terms of sleep, I notice that going keto messes up my sleep further in weird ways. I can wake up at stupid times and then not get back to sleep and when I am lying in bed after not eating much carbs in the day I can hear something in my body beating away which I am assuming is my pulse? I am predicting your answer will be to eat more salt so I will uptick the amount of electrolytes I use but is there anything else that I can do on keto that will help me get a restful night’s sleep that goes further than just adding salt? I do all the usual stuff of using blue blocking glasses etc. so what could I do diet wise in terms of sleep and keto. Oh, and would sucralose be a problem on a keto diet?

Sponsor:

This episode is sponsored by our friends at Paleovalley. They make the most powerful, pure vitamin C supplement you can get. Because unlike most C supplements containing synthetic ingredients created in a lab, Paleovalley Essential C Complex is made from 3 of the most potent whole food sources of vitamin C on the planet. Nothing weird. Just food. Check them out at Paleovalley.com and use code THRR10 for 10% off.

I had an amazing time chatting with Gina Shively. Gina is a mom, a wife, an avid Sheep Hunter and professional pilot. Gina began exploring ancestral eating to improve her health and performance and this led her to investigating fat fueled hunting expeditions as a means of not only improving her success in the field but better energy and blood sugar control, but she also dramatically reduced the weight of her hunting pack, which must supply ALL of her needs for as long as 10-20 days. You will love this one!

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

SHOW NOTES:

https://www.instagram.com/wildwellfed/

https://wildandwellfed.com/

Sponsor:

Beekeeper’s Naturals is on a mission to reinvent your medicine cabinet & help you feel your best. Their everyday health solutions contain no refined sugars or dirty chemicals—they’re clean remedies that actually work.
Check out their Propolis Throat Spray for everyday immune support!

Go to BeeKeepersNaturals.com/THR and get 15% off using code THR at checkout.

Transcript:

Download a copy of the transcript here (PDF)

Welcome to Salty Talk. This is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

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, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/salty40 and use code SALTY40 for buy one get one 40% off on all Perfect Keto products. 

Today's Salty Talk is an interview  with Dr. Kevin Gilmartin...
Dr. Gilmartin is a behavioral scientist specializing in law enforcement and public safety related issues. He is the author of the book Emotional Survival for Law Enforcement: A Guide for Officers and Their Families. He previously spent twenty years working in law enforcement in Tucson, Arizona. During his tenure he supervised the Hostage Negotiations Team and the Behavioral Sciences Unit. He is a former recipient of the International Association of Chiefs of Police-Parade Magazine, National Police Officer Citation Award for contributions during hostage negotiations. He presently maintains a consulting relationship with public safety and law enforcement agencies in the U.S, Canada, and Australia. He is a HUGE friend of ours at the Reno Risk Assessment program. 

On this episode of Salty Talk we have my good friend Dr. Kirk Parsley on to talk about the Coronovirus and Covid-19, and also new research on death from sleep deprivation being caused by oxidative stress in the gut.

Welcome to Salty Talk. This is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

SHOW NOTES:

Link to @sufeychen on Instagram.

Death Due to Sleep Deprivation Linked Causally to the Gut: https://www.genengnews.com/news/death-due-to-sleep-deprivation-linked-causally-to-the-gut-and-is-preventable-in-flies/

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)

Make your health an act of rebellion. Join The Healthy Rebellion

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

News topic du jour:

The Modern Diet Is a Biosecurity Threat

Podcast Questions:

1. Very low CGM numbers with keto diet [7:47]
Krista says:
Hi Robb & Nikki!
Love all the work you guys are doing!! LOVE Scared Cow!!!
I'm a 44 year-old women who started a keto diet in November to combate 15lbs of hormonal weight gain (a really stressful 5 years threw everything off despite eating very clean, working out, prioritizing sleep, etc). I lost about 8lbs right out the gates and a few lbs are still coming off very slowly. At the start of my keto journey I also discovered I have a histamine intolerance (long Covid???) and have modified my diet and done all the things to limit my histamines. My histamines have slowly but surely decreased but still not totally in the clear. With all that being said, I've been using a CGM to look at how my body interperts food for a while now (even before my keto diet) and my sugars have always been low (average around 90) but the numbers did increase with my histamines but now that my histamines are more under control my numbers are back to normal....super steady and never going above 110 unless during workouts. Finally my question....in the last 4 days my cgm numbers have gone super low!!! I'm averaging 65. I still feel completely normal (this is not a new cgm) and am sleeping normal despite it going into the 40's. Nothing has changed in my life or diet
My daily macros....1800ish calories 100ish grams of protein, 40ish grams of carbs and the rest fat. I weigh about 135 and all my hormone levels are back to normal (I work with a NaturoPath).
My only thought is as my histamines continue to decrease is this my new normal in ketosis or ?????
THANK YOU SO MUCH!!!!

2. Kids and food [14:33]
Sydney says:
I’d love to hear your approach to feeding your children at home and outside of the home (with grandparents, vacations, birthday parties, etc.). And how has that changed as they’ve grown? We’ve been able to just stick with our preferred food for the most part since they’ve been so little, but we are encountering more and more occasions where there are things offered that we wouldn’t usually let them eat in a million years! And we say no…but it doesn’t always sit quite right! Thoughts? Not so much worried about offending others…more so thinning about the ideas and beliefs we are instilling in them around nutrition.

3. Coffee Enemas [24:38]
Doug says
Robb: I’ve been a huge fan of yours for years. Thank you for all your content and all you do. I especially appreciate your integrity and truthfulness on all subjects. I have a family member who is trying to cure eczema with an elimination diet. What remains is mostly meat, fish, a limited selection of fruit along with a little bit of white rice. This person is lean, strong and very healthy, but has recently suffered painful outbreaks of eczema. The “guru“ we are following and doing this elimination diet recommends coffee enemas. Unfortunately, despite The enthusiasm of this guru, and many others on the inter-webzs, there is a surprising paucity of information on them out there. The closest thing to a theoretical explanation is that a vein in the colon leads right the liver and the caffeine/coffee stimulates the liver to pump out Lots of bile, with which aids in cleansing and flushing. I know, I know, cleansing and flushing and detoxes are mostly bullshit. But anecdotally, people seem to really love these coffee enemas. What’s the truth? Thanks

Sponsor:

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

https://robbwolf.com/2022/07/01/low-glucose-cgm-reading-while-keto-feeding-kids-coffee-enemas-thrr115/

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News Topic:

Feasibility and impact of ketogenic dietary interventions in polycystic kidney disease: KETO-ADPKD—a randomized controlled trial

Show Notes:

Fact-Checking Gary Brecka on Rogan: A Deep Dive into MTHFR and Methylation

Grayson Strange on Instagram 

Questions: 

Lifting Philosophy Changes

Kevin writes:

Hi Robb and Nicki. 

First time question submitter, but I am a huge fan as I have been following your work since 2012. I am an active 35 year old male, 5'10", and about 165-170lbs. I eat whole foods, walk about 9,000-12,000 steps/day, lift 5x/week (switched to bodybuilding split for joint recovery), and most importantly train Jiu Jitsu 4x/week. I am very conscious with respect to my training and lifting as I would like to make this a lifetime practice. I have been training Jiu Jitsu for a little over 8 years and lifting about 12 years. I am always thinking about longevity and how I can preserve my body to the best of my ability. Obviously Jiu Jitsu can have other plans and can disrupt this preservation process, which is why I made an effort to switch to a more controlled/"old man" game about 5 or so years ago. 

However, my question is more focused on the lifting aspect. I am curious how your philosophy has changed on weight training and what you think would be the best long term solution. I have a home gym with barbells, kettlebells, dumbbells, weight vests, etc., but the older I get the more I realize that recovery and longevity is paramount. I would still like to maintain and/or gain muscle, but I would not like to sacrifice my longevity. How do you tackle this problem nowadays? Are calisthenics with or without a weight vest a good solution? I am always curious to hear your thoughts. I hope Montana has been treating you well and thanks in advance!

Fungal Rash

Sam writes:

Hello! Love you guys and all the info and perspective you put out. Hoping you can help add some thoughts here. Long story short I have UC that I just can’t control well with diet and lifestyle- 2 years ago, yes TWO YEARS I was put on humira when I first noticed an itchy rash on my back. No one could really figure it out back then. While on humira I got septic arthritis in my knee. 4 surgeries a PE and DVT later I was on IV and oral antibiotics for nearly 6 months. As you can imagine that rash got 1000x times worse along with the IBD. Anyway eventually the rash was identified as a pityrosporum folliculitis. Put on oral Fluconazole and ketaconazole creams which worked for a month or so then rash comes back with force. Had a bad UC flare up and put on steroids recently which completely masked the rash, and once off steroids it comes back 100x worse. It’s incredibly itchy and irritating. Outside of the antifungals I’ve tried probiotics like s.boulliard but doesn’t help. Besides the IBD I have PCOS I work hard to remain otherwise healthy. Very physically active and eat a healthy diet mostly paleo but because Im gallbladder less and don’t tolerate much fat, and do all the things to prioritize sleep, getting outside and supporting well being. Any thoughts on this rash that won’t quit. I clearly have an underlying process going on that the FOUR goddamn dermatologists I have seen for this are completely clueless on. Thanks for any input!

High Blood Pressure

Sissy writes:

Hello Robb,

Long time listener first time caller. Big fan of all that you and Nikki do. Both books have helped me properly wire myself to eat and sacred cow has been a gift I’ve given to all of my coworkers and friends. So thank you for shedding the light on all things about health for our bodies and the planet.

I’ve been on a journey of losing a whole human. 523lbs to 265lbs. I’m 6’7 and My blood work done regularly and everything is at peak condition or so my doctor says. Healthy as a Clydesdale they say. A1c is 5.1 and my hdl/tris are in the optimal range and a body fat around 22%. Still high and working on losing the last 30ish pounds. Healthy life style weights 4 times a week zone 2 4 times a week. Eat a 90% paleo diet. Make all my meals at home with The occasional splurge on date night with my wife. Not a drinker and don’t smoke. But for some damn reason my blood pressure is still fuckin high 150/105. I’ve been on beta blocker with no results other than the effects (side effects) of cough itchy through and swelling.

 But let me get to the point.

The new Rogan podcast he has Gary breka on and first thing they speak about is high blood pressure so my ears were perked to say the least. Saying most just need to supplement with TMG in order to break down homosistein for well this would get long if I typed it all out. He goes on a tangent of methylation of certain compounds help the body process things we eat to turn them into Things we need. And goes on about 5 gene mutations that certain folks have that doesn’t allow for certain proteins/micronutrients to be processed properly.

I’m typically skeptical of all snake oil salesman and even more of the pharmaceutical industry. Whole other convo of docs throwing everyone on a pill that diet and exercise can fix.

Anyway your the scientist and really the only expert I trust with empirical data. So give it to me straight. Am I fucked genetically with hypertension(doc says so) or can it really be as simple as a supplement and vitamin.

Again thanks for all the amazing insights you give for free to the world. I wish you and your family a long, healthy and prosperous life.

Sissy

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Transcript:

Coming soon...

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This episode is an interview with friend and MadLab founder Craig Patterson. Robb and Craig have a wide ranging conversation on all things related to owning and running a profitable microgym. 

Show Notes:

MadLab Business

Sponsor:

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Transcript:

Coming soon...

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News Topic:

Salt & Blood Pressure: How Shady Science Sold America a Lie

Show Notes:

Huberman Lab: What alcohol does to your body, brain and health

Questions: 

Time to Rethink Alcohol

Karen writes:

Love you guys!! I would appreciate your take on the effect of alcohol on the body.

I am a health coach and I am trying to get as many perspectives as possible so I can offer knowledge to the clients who ask, about the pros and cons of the nightly glass(es) of wine, or the occasional weekend over indulgence. It seems that the deeper I dig on the subject, the more I feel we as a society need to educate ourselves about the potential impact that alcohol can have on our health rather than just look at it as a social acceptance or a “good source of resveratrol”. Please feel free to take a deep dive into the industry as well and a possible comparison to the tobacco industry and the lies that were being told regarding smoking. Are we being told the truth about the effects of alcohol on our body?

Please know that your podcast is very much appreciated and I look forward to hearing what is going on in the Wolf household. (Team Home Schooling!!)

Thank you for your time.

Karen

Cauliflower ear and BJJ

Kristi writes:

Hi Robb and Nicki,

Have you found cauliflower ear to be something to worry about in BJJ? I worry about it more as a woman, so I'm curious especially if Nicki has ever thought about it. Do you see a lot of people in classes developing it? Do you do anything like putting binder clips on your ears to prevent it?

Thanks, and I appreciate all you both do.

Essential Tremor and GABA connection? 

Drew writes:

Because I haven't seen a response on the podcast yet re: the potential connection between ET's and a GABA deficiency, I was curious what your thoughts were on that deal. I got diagnosed with ET's about 18 months ago and noticed that my sleep has also been inconsistent in that time. I assumed it was mostly lifestyle (stressful job, two special needs kids, etc), but started to wonder how the sleep inconsistency and ET's could be connected. I know it's a bit of a correlation/causation deal, but based on Doc Parsley's work on sleep and this study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4108714/), I'm curious what your thoughts are on the subject and if you've had any more luck in piecing this whole thing together.

If it helps, been Paleo for a more than a decade, and recently leaned into more of Paul Saladino's stuff, especially adding the fruit & honey after jits, which I've been training for 2-3 days a week for about 8 months. I too notice a bit uptick in the ET severity after more than 2 cups of coffee, which is pretty rare nowadays since cutting back the caffeine helps so much with sleep and the ET severity.

Thanks, Drew

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Transcript:

Coming soon...

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.

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Show Notes:

https://bariweiss.substack.com/p/what-the-truckers-want

https://naturalselections.substack.com/p/milas-story

Vitamin D study: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0263069

Preventive Effects of Vitamin D on Seasonal Influenza A in Infants: A Multicenter, Randomized, Open, Controlled Clinical Trial

Baseline Serum Vitamin A and D Levels Determine Benefit of Oral Vitamin A&D Supplements to Humoral Immune Responses Following Pediatric Influenza Vaccination

National Terrorism Advisory System Bulletin: https://www.dhs.gov/ntas/advisory/national-terrorism-advisory-system-bulletin-february-07-2022

Sponsor:

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Check out this episode's blog page for the transcript

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News Topic:

CDC: New COVID-19 Hospitalizations Increase Nearly 16%

Vinay Prasad: Do not report COVID cases to schools & do not test yourself if you feel ill

Show Notes:

Early and late long-term effects of vasectomy on serum testosterone, dihydrotestosterone, luteinizing hormone and follicle-stimulating hormone levels

Questions: 

30 Day Reset - Loss of Appetite

Julie writes:

Some personal info:

I'm a 40 year old female. 5'3." BMR is 1,542 (based on a calculator I found using the google machine). 199 pounds.

On September 1, I started the 30 Day Reset. During July and August, I was more conscious about what I was eating and lost 18 pounds. While doing that, I read Wired to Eat and decided to use September for the 30 Day Reset. Today is September 4, so this is just my 4th day on the reset.

Yesterday morning I woke up hungry (which is abnormal for me), but I waited about two hours before I ate breakfast because that's what I'm used to. After getting my day started, I wasn't feeling hungry anymore so it wasn't a big deal to wait to eat breakfast. I typically wake up, I lift for about 30 minutes, some days I take a walk for 1-2 miles, then shower and eat breakfast. I don't normally feel hungry until a couple hours after waking up.

Aside from waking up hungry, yesterday and today I have had almost no appetite. Because I lift, I feel like I should be getting a good amount of protein in my diet. Typically I would be eating 25-35g of protein per meal. I had a packet of salmon and some green beans for lunch today, and I basically forced myself to finish so I could get the protein I feel like my body needs. While I'm not trying to make any hardcore gains during the 30 Day Reset, I don't want to lose any muscle mass while I go through this. It just seems like yesterday and today, after I take a few bites of my meal, I'm no longer hungry.

So, my questions: Is this loss of appetite normal or should I be concerned that I'm not eating enough? For the past three days, I've been eating 850 - 1,100 calories. Should I eat more even if I have to force myself because I'm not hungry?

Thank you!

DIM Supplement Causing Sudden Decrease in HDL

Susan writes: 

Hi Robb and Nicki,

Longtime listener... maybe since 2009 ~~ Paleo Solution w' Robb and Greg. Good stuff.

As a spry 20 year old in about 2000, I started the Atkin's diet and transitioned to clean eating around 2008. My total cholesterol has always been ~200 and split 50/50 - HDL/ LDL. I've had it tested dozens of times over the years.

I've been the same weight since my teen years immediately went back to that weight post pregnancy.

My body fat by hydrostatic testing has ranged from 17% - 21% throughout my adult life, with it being more near 17% in my later adult life (more self control about calories I think).

I lift weights with intensity 6-7 days per week and keep my calories between 1600-1900 per day.

Daily Supplements:

Magnesium

Vitamin D

Cheap little multi

Fish Oil

DIM

I am now 44.

I just got my fasting bloodwork done, and my HDL has dropped from 100-110 to 77.

My LDL has gone from 100 to 149.

Two things have changed in my lifestyle:

1. The addition of the DIM supplement last summer. Before taking DIM, I had horrible perimenopause symptoms. I was waking up in the middle of the night so drenched in sweat that I would need to take a shower. If I wasn't drenched, I was nervous, stressing, mind-spinning and not sleeping. 100% of my symptoms are gone since starting 300mg of DIM before bed.

2. Simply in an effort to keep calories under control, I've entirely cut nuts out of my diet (I used to eat tons), and I eat a lot less red meat than I used to. I also have started to sometimes eat fake foods, like protein bars, which I never would have previously touched.

I've been feeling pretty good, crushing it at the gym, staying lean and mentally pretty clear. So, I was excited to get my bloodwork back. Low-and-behold my LDL is up and HDL is way down. It hasn't been below 100 in the last 20 years. So, I consider this a sudden drop.

Also, my kidney function is looking pretty mediocre. eGFR = 81 (sodium and potassium are off too)

In any case, my family tends to drop dead like flies at a pretty early age due to cardiovascular disease (skinny little Irish smokers). So, this sudden fluctuation in cholesterol is pretty scary to me.

Dr. Google says that taking progestins may cause HDL to drop.

Dr. Google also says that DIM causes an increase in progesterone.

My question is....

Do you theorize a tie between the DIM supplement and my sudden drop in precious HDL?

As a very active person with a 90% clean diet, should I care?

The other 10% is protein bars and Chardonnay.

There is very little to be said about the long term affects of DIM out there on the interwebs. So, I'm interested to hear your thoughts on it.

Thanks!

Susan

Vasectomy Research

Trevor writes: 

Hello, my question harkens back to THRR episode 063. A question was asked about getting a vasectomy. Robb, you referenced someone you know who found research that indicated negative hormonal consequences (less testosterone) following vasectomy. I find myself in the same situation now as a 44 year old over-fat dude considering vasectomy for birth control. My wife has used hormonal birth control methods during our marriage. Now her functional medicine Doctor is encouraging her to cease her hormonal intervention to work on some health concerns. Before I run my business into a scalpel, I’d like to know the potential hormonal risks I’m facing.

I’ve done my amateur keyword searches on jama.org and pubmed, but I can’t seem to find the research you mentioned in that episode. The conventional health articles say lower testosterone is not a risk. Can you help me find the research you mentioned? Or some tips on “how to fish” and do better research on my own?

Thanks for all you two do!

Trevor

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Transcript:

Coming soon...

Make your health an act of rebellion. Join The Healthy Rebellion

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News topic du jour:

Therapeutic targeting of inflammation in hypertension: from novel mechanisms to translational perspective

1. Young Rebel Eating [11:09]

Kevin says:

Hi Nicki and Robb,

A few podcast ago, Robb mentioned off hand answering a totally different question that leaky gut is actually a good thing in infants and that is why introducing allergens early was a bad idea. Either that or I totally misunderstood what he said. Either way, I am curious around your thoughts on Baby led weaning, exposing new eaters to allergens, and other food considerations when starting your little human out on food.

Thanks for all you do to educate 6 people,

Kevin

2. Dry Lips [15:22]

Jen says:

Hi Robb and Nicky!  Thank you so much for all you do!  I've been listening to The Healthy Rebellion Podcast and love learning from you.  I follow a paleoish diet, female of 45 yrs old, 5 feet tall, 130 pounds, and in pretty good health.  However since the beginning of 2021 I've been struggling with extremely dry lips.  I have tried half a dozen products, all help but only a little.  I have to use them upwards of 6 times a day to get close to normal.  I drink around 40 oz of water with some LMNT daily and some decaffeinated (mostly herbal) tea once or twice a day.  I am totally addicted to LMNT!  With the colder weather approaching, it seems to be getting worse.  Really unsure on how to move forward with this pesky annoyance.   Would really appreciate your input.  Thanks so much!!

3. Fueling for Wildland Firefighters [18:45]

James:

Hi Robb and Nicki!

I am a wildland fire crew leader based in Ontario Canada. I am looking for information on how to best fuel myself and my crew for the sometimes gruelling efforts the job demands.

I have listened to some of the other episodes regarding to fuelling for hiking and hunting etc., and while I've gleaned some valuable insight, I am aware that the intensity of the job might require a modified approach. Namely more carbs.

We are deployable up to 19 days and usually have relative autonomy in fresh food choices, outside of the first 72 hours in which we have preselected, non parishable options. I personally choose the first 24 hours worth of food. While I do my best to fill our bag with canned fish, nuts, jerky and other sources of protein and fat, a sizeable portion contains candy, chocolate and other sources of quick sugar. In other words junk.

For the sake of brevity, here is my question: What do you reccommend for innocuous sources of non-perishable carbs that can be consumed on the go?

Thank you guys for all that you do,

Wishing you the best,

James

4. Offering a cautionary tale for excessive nicotine lozenge/gum consumption [25:46]

Jack says:

I recently quit using lozenges/gum. I began using it in college about 6 years ago for the stimulant/nootropic effect, not as NRT, as I've never smoked or vaped. I was bought into the idea that sure, it was addictive, but other than that it was basically harmless. So I didn't worry that much as my use became more and more excessive, especially since I wasn't using tobacco or inhaling questionable chemicals from vape liquid. I was consuming probably 30-40mg a day. As far as I can tell that isn't that far off from the initial starting dose for NRT.

A day or two after quitting I began to notice drastic improvements in my circulation. My hands and feet were alternately tingly and itchy for a few days. My color vision improved, I suddenly noticed shades of blue/green had much more differentiation. Even just taking a hot shower felt incredible because my skin sensation was so improved. After a few days the dead skin on my feet started to peel, as if I was molting like a snake. And I hope my hair will grow in thicker as well, that is one of the main reasons I'm quitting (besides excessive spending on lozenges). And related to my hair, I do weekly microneedling of my hairline along with a daily compounded topical dutasteride/minoxidil/tretinoin formulation (microneedling and tretinoin both enhance the effect minoxidil). My skin heals a lot easier from the microneedling, and I have much less irritation from the tretinoin.

I'm currently not the healthiest otherwise which didn't help matters, since I've gained quite a bit during the pandemic. I'm 27, and my fasting glucose a few months ago was 99, so not "clinically pre-diabetic", however in my opinion is definitely worrying for my age. But I never noticed the ill effects it was causing until I stopped.

Interestingly, quitting cold turkey wasn't as difficult as I imagined. I didn't really have cravings, likely because it wasn't really tied to a physical ritual like vaping or smoking. But I could only do it because I had the week off from work. I couldn't focus or really do much besides watch videos and stare at the wall. I was grumpy but it wasn't unmanageable, but after a few days it felt like I had a really bad flu, apparently that can be an acute symptom of withdrawal. I could only sleep for a few hours at a time, so I had to do many short sleeps through the day and night.

I hope this helps, I think there may be other people out there like me who are consuming extreme doses of nicotine. I recall there was a guy who wrote in a few months ago who used about the same daily dose of snus.

5. Discussions on Freedom [29:48]

Ellen says:

Hello!

I really enjoyed your recent podcast discussion on freedom and the real dangers we are facing if we continue down this path. Thank you! It seems to me that the government wants us to feel alone, afraid, and to accept that we are the minority in our fight for freedom. By sharing your thoughts, I am reminded that we can make an impact if we stick together.

We read a book with our nine year old recently that I thought I might share. It is called The Mysterious Benedict Society. Have you read it? There’s also a TV show, modeled after the book, on Disney+. It is incredibly interesting and was filled with content to fuel discussions around freedom, control, courage, bravery, etc. and was a very sobering reminder of the challenges we face today.

In the book, the antagonist uses radio signals and cell phone towers to send subliminal messages in order to control the minds of the citizenry.

I was curious to know if you’ve read it or had any thoughts. :) Thank you for all that you do!

-Ellen

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript at https://robbwolf.com/2021/12/17/infant-leaky-gut-firefighter-fueling-excessive-nicotine-thrr095/

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News Topic:

Mike Rowe The Way I Heard It, episode 294: The Ballad of Tom Odom

Show Notes:

Muscular exercise can cause highly pathological liver function tests in healthy men

Muscle Protein Synthesis

Laura says:

Hi Robby and Nicki

I'm a 45 year old female and have been listening to lots of things protein related recently. It seems like "experts" from many backgrounds seem to agree on the importance of protein, especially as one ages. Meeting a leucine threshold in a meal seems to be a common consensus as well. I love meat and hit that target with no issue 3x per day. However, what I've never heard any of these protein experts talk about is a "stimulus" threshold for MPS. They all talk about weight lifting being a MPS signal but I've never heard of a minimum required dose. I was wondering if in your reading/learning you've heard anyone talk about the minimum "strength workout" needed to initiate MPS. Or is it relative? Like my doing 2 sets of max rep pull ups gets a little MPS going but an hour long leg workout with leg press, deadlifts, RDLs, split squats triggers more? Any insights here would be appreciated! Thanks :)

Early onset Parkinsons and a different approach

Amy says:

First I want to say I love you guys. I'm always trying to obtain more knowledge in the health and wellness field as a Firefighter/Paramedic and Fitness Coach as a part time. Your show is easy and fast knowledge. Plus I love LMNT. The chocolate medley is my favorite.

Now my question. Recently my husband had a hand tremor experience. Early in the morning in bed where it woke me up. He didn't mention it for a couple days but when he did I realized it concerned him as well. He is your typical male that doesn't want to seek medical advice and had to be dragged to the doctor years ago when I suspected a DVT. We found out he had the largest his physician had seen from his ankle to his hip and 3 PEs. ( Pre covid, no he is not vaccinated) we found out it was a genetic disorder. Since the tremor, in my own research I feel like he has a lot of early signs for Parkinsons which I may be me jumping ( but so was the DVT at the time) but this is so concerning. We take a more functional approach to our health and I was wondering your thoughts on that for Parkinsons. I have a previous client where we found weight training really helped his tremors but also any emotional response could make it worse.

My husband is healthy, 45, weight trains multiple times a week and does a lot of zone 2 training. Only medical history is the clotting disorder for which he takes Eliquis. Sorry for the long question. Thanks in advance.

Kidney function and protein with age

Dawn says:

Hello Robb and Nicki,

A friend of mine in her late 40’s is following a mostly paleo diet and has been increasing animal proteins and working on resistance training to increase muscle mass the last few years to help with healthy aging, glucose control, maintaining function etc. She has recently started including creatine supplementation to help with brain and muscle function as per all sorts of recommendations from various ppl in the healthy aging and menopause space. She has relatively low body fat (visible abs and shoulder muscles) and has only a couple drinks a week. She uses LMNT daily.

She just received blood work results showing higher than normal creatinine and ALT levels and is wondering whether to stop creatine supplements. Also,

she will be booking in to see a renal doc to discuss further but is worried because all conventional advise for kidney disease

Appears to be: go on a low protein diet, eat vegetable oils, “healthy” whole grains etc….which completely flies in the face of her experience of better health and body comp for years on a more ancestral style diet with increasing protein over time.

She has experienced several UTIs in the last year which could be due to estrogen dropping post hysterectomy (therefore she is menopausal) and recently had covid…so there is a history now of urinary infection AND it seems that some people experience renal issues post virus.

Any suggestions on protein and creatine? Resources we can research so she can make informed choices? It’s scary that the conventional dietary changes are totally opposite what someone needs to do to retain good muscle mass as one ages, and they seem to promote higher glucose levels over time which we know will lead to diabetes.

Thanks so much for any light you can shed. It can be difficult when you are trying to buck the normal trend of decline with middle age by doing seemingly the opposite of what the doctors tell us to do.

Sponsor:

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

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News Topic:

Seed Oils and Science: What the Media Gets Wrong (and Right)

Show Notes:

STEM-Talk: Episode 170 Charles Serhan, expert on specialized pro-resolving mediators, talks inflammation

The Most Important Skill To Learn In The Next 10 Years With Devon Eriksen

Darkhorse Podcast - Think Fast: The 252nd Evolutionary Lens with Bret Weinstein and Heather Heying

Basis Health and Performance New York

Questions: 

Busy Mom Trying to Get Healthy

Katie writes:

Hey Robb and Nicki - I am a full-time working mom of two busy kids. I am overweight and make way too many unhealthy food choices. I am trying to get better. I’ve listened to dozens and dozens of your podcast so I know what I need to be doing. Let’s just say I am a junk food addict and breaking all my bad habits is taking me longer than I like. I am trying to put a focus on healthier decisions. In the context of juggling the complexities of a busy life and being a person who still eats too much processed food, I have a couple questions:

1 - I have been drinking a chocolate LMNT with collagen every morning. Knowing I don’t have a great diet, is there a point that I shouldn’t be having that much sodium?

2 - In an effort to get up my protein intake while still keeping my calories low, I started drinking a protein shake every morning. Is that god awful to do? I know they’re better options. A Whole Foods breakfast would be ideal. But with the limited time in the morning, this has seemed to be a pretty good compromise for me at this point in my life. Then I heard someone say you shouldn’t drink your protein. So I wanted to get your opinion. I know this isn’t the best option, but is it an okay option?

3 - Assuming a protein shake isn’t god awful. Do you have a brand that you recommend?

Thanks for all you do. I enjoy hearing all of your opinions on all the things (especially the politically stuff). Keep fighting the good fight!!

Thanks, Katie

Testicular Tumor

Patrick writes:

Hi Robb and Nicki,

Long time listener, love what you guys do. I found a mass on my right testicle earlier this year that I found out last week was a tumor. It was relatively large (about the same dimensions as the testicle) and I met with a uro-oncologist Thursday who recommended surgery ASAP. I had the surgery to remove my right testicle/tumor the next day and am successfully recovering. I’ve got a couple questions for you:

1. Is there anything that you know of that can help with recovery from this type of procedure other than rest? I had to go under general anesthesia for it and I was left with an incision on the lower right side of my abdomen.
2. Is there anything that you know of that could have caused this or prevented this? The doctor mentioned heavy marijuana use or undescended testicles as a baby as things that could lead to this. Obviously, you hear about all kinds of carcinogens in food, environment, clothing, injections, EMF, etc but I wasn’t sure if you had any strong inclinations about any of them being more likely culprits. I’m all for ice baths, wim hof breathing, carnivore/keto adjacent diets but I feel like at some point there’s not much those things can do to reverse something like what I had. Which leads me to my final question
3. How do we reconcile the fact that the US healthcare system is broken with the likely fact that without all the numerous systems being there I most likely would have not survived this condition? I’m still learning details about the type of tumor and if it spread but the prognosis is still pretty good. I shouldn’t lose any fertility or need HRT at all and treatments are pretty effective for even aggressive testicular cancer. I am grateful to the surgeon and all the clinicians who have helped me so much but if there’s any advice as far as things that I should take from the DIY health care space I would be happy to take it.

I know that was a lot but please keep up the good work!

BJJ Shoulder Injury Recovery

Jon writes:

45/m. eating adamantly gf.

minor tears in infra & supraspinatus, medial dislocation of biceps tendon at the superior bicipital groove. suspected partial thickness tear. whoops. my bad.

dealing with physio, waiting to hear back from orthopedist regarding surgery…

any dietary/ ect recommendations? super open to suggestions to get me back pain free and hopefully on the mats asap.

fan since 2010. so c’mon….

c’mooooon.….(best peter griffin voice)

Sponsor:

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News topic du jour:

https://boriquagato.substack.com/p/eu-physics-denial-has-come-home-to

Podcast Questions:

1. LASIK [17:19]
Mark says:
Hi Robb and Nikki,
On last week's episode Robb mentioned getting LASIK.
I don't think I've heard this mentioned on the podcast before.
I'm short-sighted (-4.00), and have long been considering LASIK. But, something about it just makes me feel squeamish.
Robb, how much research into the procedure did you have to do before getting comfortable with it?
Are there any major thoughts/findings from your research worth sharing?
And, you being someone who's active and does BJJ, did you consider LASEK (ek) over LASIK (ik), which I've read is often preferred by military personnel/police/boxers/the like (anything high impact).
From an article in The Times (UK):
"Unlike the most common form of laser eye surgery, Lasik, the operation used on military personnel, Lasek, does not involve slicing a flap in the cornea because there is a slim chance that a hard blow could dislodge the flap. Boxers, police officers and those with a very active lifestyle are also advised to opt for Lasek."
How was your recovery – being able to get back into physical activity?
Any and all thoughts that might help me overcome my squeamishness would be much appreciated!
Mark

2. Returning to fitness after cancer [29:48]
Greg says:
Hey Robb and Nikki,
I have a friend who has just finished an extensive round of chemo treatments. He wants to know what would be the best way to pursue getting back in shape and getting his health in order post-chemo. Are there any specific things he should focus on in terms of diet and exercise? Thanks for everything you do.

3. Essential Tremors [32:25]
Sandy says:
I have heard you mention several times on Podcasts that you are finding some relief from your essential tremors with lions mane. I would love to do my own experiment to see if this would help me. What form of lions mane would you suggest? What dosage would you shoot for? How long did it take until you saw some relief? All of the drugs I have tried for my tremors gave me side effects that were worse than the tremors themselves. So I had given up. This is the first time in a long time I have felt hopeful. Thanks for what you do!

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript at this episode's blog page https://robbwolf.com/2022/09/16/lasik-fitness-after-cancer-essential-tremor-thrr123/

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Submit your questions for the podcast here

News Topic:

Carbohydrate reduction for metabolic disease is distinct from the ketogenic diet for epilepsy

Show Notes:

FLCCC Alliance (Covid Critical Care)

StemTalk Episode 69

Papers on Mid Victorian Diet:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2442131/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2672390/

Questions: 

Reducing Cardiovascular Risk

Charles writes:

Hi Robb and Nikki, I’ve been following some of the literature on COVID-19 vaccination and myocarditis, which is concerning. I’ve also noted the uptick in pop science articles on sudden population-wide upticks in stroke risk, among other things. I’m particularly concerned about this issue because I’m 30 and Male, both of which seem to greatly increase one’s risk of vax-induced cardiovascular issues; and I got scared into getting the Pfizer vaccine in 2021. Following this, more than a couple of men I know died suddenly and prematurely of cardiovascular issues, but I didn’t seem to have any such problems.

I’ve been following your recommendations for 12 years (made me a bit unusual as a freshman in college), and I’m at my peak health and performance. Objectively speaking, my bloodwork ~6 months and 1.5 years post vaccine was excellent (lipids, hA1c, free testosterone, etc.). I wouldn’t be too worried about this but I sat down to do some bench press last week and got a sudden, intense migraine that felt vascular in nature. It got me thinking about all of these “exercise induced stroke” related headlines.

So the question is, would you be worried if you were me? Would you adopt any new practices, or tweak any part of the ancestral lifestyle? I imagine some people have taken to popping baby aspirin in their 30s for this, but short of that, I don’t know what else I could do.

More Protein with Age? 

Rob writes: 

Nicki and Robb,

First of all, thank you for all that you've done through your books, podcasts, and talks over the past several years. I know I don’t only speak for myself when I say that you’ve truly changed my life for the better, not only when it comes to nutrition and training, but also in terms of navigating this (increasingly) nonsensical world we’re living in.

I'm a moderately active, lean (probably around 150 lbs.), 6'0", 38-year-old man. My physical activity generally comprises several walks every day, totaling around 8-12K steps per day, and I lift three times per week (full-body Starting Strength-esque barbell program called Greyskull LP).

My sleep isn't the BEST, averaging 7 hrs. in bed (asleep for all but maybe 10-15 minutes of that time), but I wake up feeling good in the morning. Stress management is on point, although the 10-15 mg of nicotine I get per day (via tobacco-free pouches) may work against that some days, depending on the rest of my stress load.

I generally eat moderate-to-high carb (200-300 grams per day). and my total caloric intake is generally around 2500-3000 kcal/day. My protein intake is currently around 250 grams per day. TBH, I just love protein. I find protein shakes to be convenient for breakfast, and I love eating meat, fish, etc. with other meals (generally around two pounds per day on top of the two-large-scoop protein shake). I also tend to feel better when I eat a ton of protein. My fat intake is, as you can tell, pretty low.

All this seems to be working for me pretty well for me in terms of progress in the gym, sleep, energy, and all else. However, I’m a bit curious about my protein intake.

At 250 grams per day, I'm well above what's recommended. I'm not concerned about this being detrimental or damaging in any way. However, I'm a bit concerned that as I age and my protein requirements go up, I’ll need to eat even MORE than this to compensate.

Will I need to eat even more protein as I get older, or is my current intake so high that my rising requirements will still be met? If this is potentially going to be an issue, what steps might I take to figure out what my protein intake might look like now?

Thank you so much!!!!

Rob

Are veggies as bad as they say? 

Tim writes:

Hey Rob, I’ve been following you on and off for almost a decade now. I started Paleo due to you and have fallen off the wagon now and again. My wife is Ethiopian and not on my health bandwagon at all. We have issues occasionally due to me eating a different meal all the time because I’m more carnivore, and her more traditional Ethiopian dishes have many veggie dishes and injera, their flatbread made with Teff which is a staple. I was leaning carnivore and listening to Chaffey and others saying veggies are absolutely 100% awful. I would like to share a meal with the wife occasionally to make her happy and wonder if things like cabbage, kale, lentils, etc.. are as bad for me as all the others say. I trust your opinion more than most and thought I would shoot you this question.

Thanks

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon...

Ketosis and Perimenopause; Eating Liver; Protein, Calories, and the Missing Link; Hair Loss and Sleep Issues on Keto; Carnitine and Red Meat Argument with a Doctor

Make your health an act of rebellion. Join The Healthy Rebellion

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Show Notes:

News topic du jour:

Immunological memory to SARS-CoV-2 assessed for up to 8 months after infection

POWERPOINT

1. Ketosis and Perimenopause  [21:47]

Tammy says:

I have been practicing a keto diet leaning toward carnivore for 3+ months. I've been struggling to stay in ketosis (daily blood testing), and have been unable to identify the reasons for my sometimes dramatic swings in glucose and ketone numbers.  I do have "bad food decision" days, but the numbers don't seem to correlate.  I'm middle aged and believe I am perimenopausal.  Could the hormone fluctuations be cause my ketosis struggles?

Side note: I'm working with a Naturopath to keep my nutrition focused.

Thank you for your time and information!

Tammy

2. Eating Liver  [25:55]

Valérie says:

Hey Robb and Nicki!

First I have to say I am so glad to be part of THR. Thanks for all the work you do & content you provide. Here's a bit of background info before I ask my questions: I I have been trying to incorporate more organs in my diet because with all the info out there, it seems like the way to go for optimal health. I also cannot tolerate many veggies (I eat mostly beef, fish, eggs, kimchi, beets, carrots, kefir, some sweet potatoes and honey on occasion) so I worry that I am not getting all the nutrients I need with such a limited array of food choices. I have added bone marrow (which I tolerate well) and liver. Liver, however, does not sit well with me: every time I eat it I feel sick afterwards (not necessarily nauseous, but just an overall feeling of being unwell) and it lasts a few hours. First question: what could be causing this? Second: Is liver all the hype it's been touted out to be? Can I still reach optimal health without incorporating it into my diet.. what do you two suggest? Thanks a million! :-)

3. Protein, Calories, and the Missing Link  [31:23]

Lindsey:

Hi Nicki and Robb! Love the podcast and the resources on the website. Thanks for providing logical and fair information for people to tap into. Also, Robb--I love it when you use the term "noodling" and am trying to bring it into the everyday vocabulary of my college students (they don't think it's "cool" enough yet.)

Quick background info--37 year old female, 5'5", 168lbs, around 34% BF, extremely familiar with Paleo and Keto (even did Paleo-Zone back when it was cool). Strength training 2-3 times a week, HIITs 1-2 times a week, walking every day. Saw Robb speak in Flagstaff, Arizona back in 2008, believe it or not.

About a year ago, I became desperate because I wasn't losing fat despite my strict adherence to Paleo. I thought maybe a coach could help me figure out "the key" to whatever I was missing. I decided to grab a Layne Norton coach (low fat, high carb, high protein) who kept lowering my calories and upping my cardio, and wouldn't allow strength training. Even he was surprised at my almost non-existent rate of loss. I ended the program at 1100 calories and about 5lbs lost....which was great, but horribly unsustainable. My body only began losing a tiny bit once I was at or below the 1200 calorie mark. I felt like poop. I've since gained that weight back and have been doing the Paleo/keto lifestyle. I feel better and stronger, but I am uncomfortable with the fat accumulation. I feel like I'm back at square one and none the better for it.

My question centers on fat loss and its relationship to protein and overall calories. You've both said that oftentimes the key to fat loss is protein intake (1g per pound of body weight). However, If my body only loses at very low calorie 1000-1200 a day, but I need to eat 150g of protein a day, that doesn't leave much room for anything else. What am I missing here? Why is my body so hell-bent on keeping that body fat? I was told by the former coach that I may just need to suffer at low calorie/high protein until I reach my goals, but I don't think it should be this difficult or I should have to run my body into the ground to fit into my jeans again. I'm not trying to be a swimsuit competitor, just want to be a bit leaner and stronger while seeing steady fat loss improvements. Don't even care about the number on the scale.

Quick note--I've been out of that LN program for about 9 months. I haven't been eating like an asshat and have tried several times to lose fat and keep my calories down, but all I seem to do is gain. I'm a wee bit frustrated because the fat used to fall off when I while eating Paleo between 25-35 years old. Thanks for your considerations!

4. Hair Loss and Sleep Issues on Keto  [40:03]

Bre says:

Hi Robb and Nicki, I absolutely LOVE your podcast. I credit you both to literally changing my health and the health of my family. I found your podcast when I was in a very desperate health place. Through your advice and books, I have found healing, vitality, and freedom. Thank you so much! I pray you keep doing what you are doing for a very long time.

Some quick context before asking my two questions:

I am a 43 year old female. 5 foot 4, and 150 lbs. I am moderatley active - walk a few miles a day, weightlift a few times a week. But I do work at a desk all day as well.

I had thyroid cancer and a full thyroidectomy 10 years ago. I have taken synthroid and cytomel since. My endocrinologist aims to keep my TSH pretty suppressed to keep risk of returning cancer low, so he has kept me between a  .1 - 1.0 for the last ten years.

Before finding the Keto/Carnivore diet a year ago, I felt like I was dying and not a single doctor could help me. Turns out, I was just a hormonal storm with insulin resistance/leptin resistance, etc. For the last year, I have strictly followed a clean Keto diet, mostly consisting of eggs, beef, ground turkey, bone broth, and greek yogurt with the occasional salad or some berries. My macros are consistently: 70 g protein,  50 g fat, 10 g carbs. (after a decade of eating around 1200 calories (non-keto), I have needed to keep my total calories at or around 900-1000 in order to lose. If I go any higher, I just don't lose.

I am 5lbs away from hitting my 50lb weight loss goal! But most importantly, I feel amazing for the first time since having my thyroid out. My skin is great, my energy is off the charts, I no longer have GI issues, and my moods and cycles have stabilized. Overall, I feel like a million bucks (except for two little issues)

My questions are:

1) - my sleep sucks. I sleep super light, feel like I can never get into a deep sleep, and wake up several times a night, often not being able to fall back asleep. Up until going Keto, I had never suffered with sleep issues. I take NED's sleep CBD, do blue light blocking glasses at night, no screen time, etc. I have a great bed and make my room pitch black (also use Blueblox's sleep mask). No matter what I do, I just can't sleep deep. I am desperate to sleep deep and through the night again, help!

2) - my hair is falling out at concerning speed. Also something I feel has been triggered by my diet. I take Perfect Keto's Collagen, and I take Biotomizer's magnesium, zinc, and vitamin b complex. Is there anything else I can add in to the supplement mix to help with this?

I should mention, because sleep and hair loss can be thryoid level issues, I did just get my levels checked. They are right where they have always been for the last few years (except free T3 was a little lower than normal).

Here's my results from last week:

TSH: .2

Free T4: 1.16

Free T3: 2.75

Fasting Blood Sugar: 77

Can you help? Like I said, I am desperate to sleep again. Thank you!

Bre

5. Carnitine and Red Meat Argument with a Doctor  [45:45]

Haley says:

Hey Robb and Nicki,

Thanks for all the awesome information you put out there, I have listening for several years now. Started when I was in school to become a dietitian and glad I did to realize that a lot of the info being taught and pushed on us was unfortunately out dated. Now I am currently working in a community health center where I work closely with the doctors who send me referrals and unfortunately sometimes feel as though I have to work within the box of their nutrition beliefs. The other day I was discussing the Impossible burger with one of the doctors. I argued against it saying it was just processed food and I would MUCH rather someone eat the real thing and actually get some real nutrition from it. He felt differently arguing that red meat was one of the worst things you could eat because of the carnitine. Unfortunately he didn't really seem open to a discussion about it as he was set ins beliefs but I was curious what some of the points you would maybe make to convince him red meat is not the poison he is convinced it is.

Thanks!

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This week's Salty Talk takes a 30K foot level view of COVID.
Why, although the promise of a vaccine is intriguing, is the messaging singularly focused on this solution?
Why is it so hard to find information on treatments other than a vaccine?
Why is there STILL zero messaging from "high up" about the need for metabolic health?
How can there be so many irregularities in counting cases?

Welcome to Salty Talk. This is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

SHOW NOTES:

SHOW NOTES:

"Immunity passports" in the context of COVID-19
The Risks of Rushing a COVID-19 Vaccine

Just 50% of Americans plan to get a COVID-19 vaccine. Here’s how to win over the rest

Officials Say C.D.C. Errors Caused Testing Delays

Are The Test Numbers Right? Georgia, Florida And The Deadly Trend Of Science Suppression

The most important lesson of the 1918 influenza pandemic: Tell the damn truth

Fasting blood glucose at admission is an independent predictor for 28-day mortality in patients with COVID-19 without previous diagnosis of diabetes: a multi-centre retrospective study

Diabetes - Diagnosis and Treatment

Mounting clues suggest the coronavirus might trigger diabetes

Study finds fenofibrate may downgrade Covid-19 to common cold level

Quercetin and Vitamin C: An Experimental, Synergistic Therapy for the Prevention and Treatment of SARS-CoV-2 Related Disease (COVID-19)
Famotidine, Histamine, and the Coronavirus

COVID-19 – how a pandemic reveals that everything is connected to everything else

Sponsor:

This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases.

Transcript:

Download a copy of the transcript here (PDF)

Debating with Vegan Doctors, Evidence For Local Organic Food Worth The Cost?, Training Multiple Times A Day During Developing Years Affect Long Term Metabolism?, Mitigate Disrupted Sleep With Newborn?, Sunlight Exposure For Newborns, How To Know If Information In Health Documentaries Is Trustworthy, How To Recover From Eating A Bunch Of Non-Optimal Food

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This episode of The Healthy Rebellion Radio is sponsored by Kettle and Fire. Kettle & Fire makes the first USDA approved, shelf stable bone broth made with grass fed AND finished beef bones and organic pasture raised chicken bones. They are committed to making healthy food accessible to as many people as possible.
Check them out at kettleandfire.com/healthyrebellion and use code HEALTHYREBELLION for 15% off your order.

Download a copy of the transcript here (PDF)

Show Notes:

News topic du jour:
https://www.clinicalnutritionjournal.com/article/S0261-5614(17)31399-7/pdf

Caller #1: Gavin
Talking and Debating with Vegan Doctors [9:38]

Caller #2: Daniel
Evidence To Make Local Organic Food Worth The Cost? [15:29]

Caller #3: Ben
Does Training Multiple Times A Day During Developing Years Affect Long Term Metabolism? [21:42]

Caller #4: Manny
Best Practices To Mitigate Disrupted Sleep With Newborn? [28:57]
Sunlight Exposure For Newborns [33:11]

Caller #5: Dan
How To Know If Information In Health Documentaries Is Trustworthy [35:57]
How To Recover From Eating A Bunch Of Non-Optimal Food [38:21]

Make your health an act of rebellion. Join The Healthy Rebellion

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Submit your questions for the podcast here

Show Notes:

News topic du jour:

My Beef with Epicurious

Eating less Meat won't save the Planet. Here's Why

1. Low Acid & Overgrowth [18:07]

Chase says:

Hello Robb & Nikki! My sister has been experiencing severe digestive distress for about 18 months.

She had existing digestive issues from overuse of fake protein bar type foods and then when quit taking birth control her symptoms rapidly got worse.

Eating 1oz of avocado would bloat her stomach by 6+ inches. Reflux is a very common thing as well.

I finally talked her into trying a low fodmap diet, fasting, etc and we finally ended up having her see a specialist.

They gave her an antibiotic and said see ya in 6 months. Her physician hasn’t responded to questions so I figured I would reach out.

My question is, should we follow up immediately with a probiotic (if so recommendations?) and as far as her stomach acid recovering, is there a natural gradual process after balancing the micro biome or is this something that requires supplementation or both?

Thank you so much for any insight! Once again our medical system f**king sucks (:

P.S. Your podcast equips me to help hundreds through my health club. Thank you so much for what you do.

2. Workout HR conundrum [21:48]

Karen says:

Hi Robb and Nicki,

I just love you guys!!

I love the homeschooling bits. I homeschooled my 2 children

( now aged 23 and 26) and I feel it was the best parenting decision I made.

I’ve been a loyal listener for 10 years now. Time flies.

I am a 58 year old female. 5’5” 150 pounds.

I have been eating a Paleo/whole food diet for 10 years. My Functional Medicine doctor informed me that my blood work is great across the board. I sleep great. 7 1/2 to 8 1/2 hours every night. My Oura ring gives me great readiness scores every morning. My question has to do with my type of exercise in relation to my heart rate(HR). I have a resting HR of 45bpm. I have been jogging since I was 16 years old. I usually jog every other day for 3 miles( a 12 minute mile pace).

I then do 30 minutes of dumbbells and basic body weight workouts on the opposite days. I rarely take a day off from exercise. I have no injuries, so I feel as though I’m not over training. I keep busy throughout my day. I alway get at least 10,000 steps in every day. I hike outside all year long as well. Ohio can get pretty cold in the winter, but my dog and I tough it out.

Problem: I can not get rid of the nagging 15 pounds and belly fat I carry around.

When I’m jogging my HR hovers around 150bpm. When I do other workouts (dumbbells and hiking) my HR is around 115bpm.

Do you have any suggestions for me to get the extra poundage off?

I consume approximately 1800 calories per day. All Whole Foods. I drink lots of water. Approximately 80 ounces a day.

I will have an LMNT once in a while. I love them, I just forget to drink one more often.

I take Natural Calm before bed as well as Doc Parsley’s Sleep Remedy(one capsule) each night.

My cortisol levels are spot on through the day according to the saliva test.

Thank you so very much for your time on this matter.

Please keep up the wonderful work.

Karen

3. Food combining? [29:55]

Kim says:

Hi Robb, hi Nicki,

Thanks for all you do. I do best on a very low carb diet but if I were to occasionally have a serving of sweet potato, what is your take on consuming that sweet potato along with protein in the same meal? Should we consume and digest carbs separately from protein or can our bodies handle efficiently processing both at the same time?

Thanks!

Kim

4. Nickel Allergy and Weight [34:31]

Thalin says:

Hey Robb&Nicki, I hope you’re doing great!

I need your help figuring out what’s going on with my body. I have always been overweight but until my first pregnancy I felt I was in a good place, I was eating Paleo and all was good.

Then, after my first pregnancy (about 4 months after giving birth) I gained a lot of weight pretty quickly without obvious changes in my diet. I have been keto, I fasted long and short...no improvement. Then somebody suggested to me that my weight gain might be due to my nickel allergy. I knew I had a sensitivity but never thought that would make me “weight loss resistant” but then got across these papers (mostly Italian researchers) showing a strong link between obesity and nickel allergy:

https://pubmed.ncbi.nlm.nih.gov/30153310/

https://www.medpagetoday.org/hematologyoncology/hematology/50971?vpass=1

There’s also a connection to the ROS theory of obesity:

https://pubmed.ncbi.nlm.nih.gov/28429306/

Could a low nickel diet help overcome weight loss resistance?

5. Kefir and fighting cytokine storm [39:58]

Rock says:

What are your thoughts on this? Have you seen other research similar to these findings?

"This study illuminates a yet-unrecognized mechanism for cross-kingdom inhibition of pathogenic bacteria cell-cell communication in a probiotic microorganism mixture. A newly identified fungus-secreted molecule—tryptophol acetate—was shown to disrupt quorum sensing pathways of the human gut pathogen V. cholerae. Cross-kingdom interference in quorum sensing may play important roles in enabling microorganism co-existence in multi-population environments, such as probiotic foods and the gut microbiome. This discovery may account for anti-virulence properties of the human microbiome and could aid elucidating health benefits of probiotic products against bacterially associated diseases."

https://www.jpost.com/health-science/could-a-cup-of-yogurt-cure-your-case-of-covid-19-664976

https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-021-01027-8

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For full show notes, transcript, link to video, and more visit the show's blog at: https://robbwolf.com/2020/03/13/coronavirus-anticoagulants-diarrheaonketo-thrr020/

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.

Download a copy of the transcript here (PDF) (coming very soon)

Watch the podcast video here

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Show Notes:

News topic du jour:
Corona Virus

Video from SARS expert Dr. Hui-
http://news.tvb.com/programmes/straighttalk/5e6799f9335d19df678ed10f/--Will-the-coronavirus-burn-out-or-become-a-pandemic
-No innate immunity
-Medical systems CAN get over run
-That would increase the morbidity/mortality
-It IS technically a pandemic
-A vaccine is 12-18 months away at the earliest

Framework for thinking through COVID19 https://theprepared.com/blog/pandemic-scenario-guide-a-framework-for-thinking-through-whats-next-for-covid-19/

Eli Pariser: 8 days of US vs Italy COVID mapping: https://twitter.com/elipariser/status/1237840413857202178?s=20

Thomas Pueyo: Coronavirus-Why you must act now

https://medium.com/@tomaspueyo/coronavirus-act-today-or-people-will-die-f4d3d9cd99ca
-Containment and social distancing works, but the cats outa the bag in much of the world
-If medical systems get overwhelmed, it can be bad

Peak Prosperity Crash course: Exponential growth
https://www.peakprosperity.com/video/crash-course-chapter-3-exponential-growth-3/

1.  How To Offset Effects of Long-term Anticoagulant Use? [20:52]
Micah says:
Hi Robb, absolutely love your podcast and have a question I was hoping you could help me with. I have been hearing a lot about vitamin K2 and how it helps move calcium out of the arteries and into the bone. My issue is I am on warfarin for life due to multiple blood clots over the past few years and I worry about the long term affects. My doctors believe the clots are due to my ulcerative colitis which is now under control thanks to the GAPS protocol and now a mostly paleo diet. They are still unwilling to take me off the blood thinners. My question is is there anything I can do to offset the effects of long-term anticoagulant use in my arteries and bones. I am a 31-year-old male and healthy with the exception of the issues I’ve mentioned above. I weight lift 4 to 5 times a week in a bodybuilding type style.

Long-term warfarin therapy and biomarkers for osteoporosis and atherosclerosis-2015
Reduced bone density in patients on long-term warfarin. 2009

2. Diarrhea on Keto? [25:43]
Gaju the KetoPooper says:
Hi Robb,
Dig your content. You were responsible for turning me on to paleo.
I've been doing keto for close to a year now. However, whenever the fat content in my meal goes up and there's some fiber present from vegetables, diarrhea occurs soon after. Unless my physiology is abnormal, I expected my body to be able to process the fat by now.
Reducing the veggies or the fat that I add to my meals in the form of olive oil, duck fat, avocado oil and so on, seems to keep the diarrhea in check. But the calories consumed go down substantially. As an active person looking to make significant strength gains in the gym, this bums me out.
Right now, I'm trying to see if the magnesium in the electrolytes I consume (Lyteshow) might be the culprit. But any leads you can provide would be very helpful.

3. How To Make Paleo/Atheist Friends? [29:49]
Karen says:
Hi, I have been eating a paleo derived diet since 2011. When I read your book and lost 45lbs in 4 months and I have kept it off since. Recently I have had 2 children and I feel like it’s difficult to live this lifestyle in the OC, Ca area with children. Also my husband and I are atheists (my dad is a Scientologist). I don’t know if you’ve answered this before, but I am curious how I am supposed to meet like minded people with a similar diet in the area. We already belong to a CrossFit gym and they are predominately unhealthy eaters and religious. Maybe I should just join a different one or find a meetup group?
Thanks, Karen

4. The Croissant Diet: Is There Something Here? [36:43]
Tyler says:
Hey Robb and Nicki,
I've been a shown listener for several years now, and I always enjoy y'all's (yes I'm from Texas) perspective on a variety of health topics because it's unique and usually gets me thinking. So, Mark Sisson posted a blog post recently from a guy who did a so called "Croissant Diet" for weight loss, which really boils down to maintaining a certain ratio of saturated:unsaturated fat intake and a few other things which he claims can alter metabolism favorably in terms of weight loss. He also asserts that it is an ancestral diet, aka the French, though really a rather recent one.
My question is this - is he on to something? Is there any substance or lessons that could be learned from him? Sounds like it was really satiating which probably helped drive the weight loss. And if he is on to something, how could someone apply it - and especially those of us in whom high saturated fat intake seems to equal sky-high LDL-P levels.
Thanks for all y'all's work, it's much appreciated and needed.
Tyler

https://fireinabottle.net/introducing-the-croissant-diet/

5. Salt Sensitivity? [47:24]
Laura says:
Question:
I've run my DNA through a variety of tools (strategene, DNA fit, Found My Fitness, Nutritional Genome and most recently a Viome Gut Biome test).   All point to me being very salt sensitive.   
Being that I'm very low carb and salt sensitive - what sort of guidance would you give to be sure I get the right level of salt in my diet?
I am a LMNT subscriber and originally was putting a full packet in my water throughout the day (micro dosing) - then stopped when I noticed some tremendous swelling (ankles disappeared and I took my ring off).  Recently I've tried adding some smaller doses back in - but I'm nervous around pushing that too much with my salt sensitivity.

Stats:
45 yo female 5'8"
157lbs / 18% body fat

Movement:
historically: kettlebells (45mins MWF); Jog (30mins TTh), hiking or the like (1hr+ SSun)
currently:  Core40 (pilates based movement with more a heavy resistant / slow movement focus - 40mins MWF); walk (30mins TTh)

Diet:
keto / carnivore for about 3 years.   Currently doing OMAD (one meal a day) for ease and feels more intuitive for me.   
Currently doing a bit of a cut cycle and adding in a Protein Sparing Modified Diet to lean out / reset after some vacay fun.  After this I will go back to more of a Keto OMAD style.

Health history:
Used paleo and functional medicine to overcome SIBO in the last 3 years and then transitioned to keto / carnivore recently seeing that I don't digest greens well often.  Have had great success with lower carb (feeling, clarity etc) but am starting to see what may be some overstressed symptoms (fatigue, ear ache / issues typically come up for me).
I still have on my list to do a  proper carb test per Wired to Eat....

I hope that gives enough of a background for my question :)
What are your thoughts?

Laura

Carnivore Diet – Eat until satiety?, Weight Loss Plateau, Handwriting, HPA and Glycogen, Leptin

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Show Notes:

News topic du jour:

Glucose or Insulin, Which Is the Culprit in Patients with COVID-19 and Diabetes?

"Several comorbidities have emerged as risk factors for severe COVID-19 development, including type 2 diabetes, increased body weight, hypertension, and dyslipidemia. These illnesses characterize the metabolic syndrome. Thereby, increased glucose concentrations may be responsible for the reported poor outcome. Indeed, in a large retrospective study from Wuhan, type 2 diabetes was associated with a higher death rate due to COVID-19, though the death rate was lower with better controlled blood glucose (Zhu et al., 2020). This would advocate for aggressive treatment with glucose-lowering drugs such as insulin. Contradicting this deduction, in a new correlative retrospective paper by Yu et al. (2020), the authors identified insulin treatment as a possible trigger of death rate in COVID-19 patients with diabetes (Yu et al., 2020). Thus, which is the culprit for the worth outcome in patients with COVID-19 and diabetes, hyperglycemia or insulin? Maybe both, and there are still other suspects in these multimorbid patients."

1. Carnivore Diet – Eat until satiety? [16:44]
James says:
After almost a year of strict elimination diets amongst other therapies, I’m trying a beef-only diet to get to the bottom of some chronic health issues. I’m 3 weeks in and all my symptoms are worse than before.

I’m eating to just above my *estimated* energy expenditure (by ~400kcal), but I’ve been advised (https://www.kevinstock.io/health/fat-loss-and-the-carnivore-diet/) to eat until satiety and that my appetite will eventually regulate. Until then – as someone who’s been doing keto for 2 years, suffering with autoimmune stuff, tracking my macros and workout out consistently (as opposed to being overweight & coming from SAD) – I can expect to gain some body fat.

I struggle with ever feeling satiated after a meal. I can eat over 2lbs of meat in a meal – or even until I’m physically sick – and still be hungry. I’d love to be able to eat intuitively and until satisfied, which is why I’d consider taking the advice, yet as someone who struggled with anorexia, know it will be incredibly difficult for me.

Q. Do you think this is the way to go, or would it be better to gradually increase calories, “reverse dieting” style? If the former, how do you imagine it's working? If the later, how do you know when to stop increasing calories and on average how long should it take?

I imagine the major benefits from carnivore diets come from elimination of sensitive foods & subsequent gut relief & healing. I’m sure this helps the satiety, but if eating until satiety is simply revving up the metabolism maybe it’d be better to do so with reverse dieting, to minimise the damage.

I’d just be afraid if I didn’t follow the advice and did it in a more measured way I’d still be continuously hungry after. I’d be willing to gain body fat temporarily if it helped resolve this.

Thanks for your help Robb & Nicki – loving the podcast :D

2. Weight Loss Plateau [26:29]
Ashley says:
Hi Robb and Nicki!

A huge thank you for all your research, knowledge and opinions (especially when salty :) that you share with the world. I am currently studying natural nutrition and every time I read something in my books that sounds outdated I literally go through all your episodes to hear if you have any insights, and almost always, you do!

My question today is about weight loss plateau on Keto. I am 35 years old, mom to 4 (ages 6,4,2 and 12 months). Since about the age of 7 I was a vegetarian because I didn't like the idea of eating animals and even vegan for a few of my early adult years. Wait, you'll start liking me in a minute :) My entire diet pretty much consisted of simple carbs and low fat dairy at times. (insert Woman hitting herself in the face emoji here)

During my first pregnancy, I began craving chicken which was so weird but I knew that cravings for "healthy" food meant I was probably missing nutrients and so for the baby, I stopped being a vegetarian. I gained 30 kg (66lbs) during that pregnancy and before losing all of it, became pregnancy again, and again gained far too much weight.

During my third pregnancy, I had gestational diabetes and decided to make all dietary changes necessary because I did not want to start with insulin. That's when I started to read about carbs and sugar etc.  I made changes to my diet to reduce the simple carbs mostly and stopped eating things like bread, crackers, cookies. The Junk. During this pregnancy I didn't gain as much weight and it was much easier to get most of it off quickly but then, 8 months later I got pregnant again! My fourth pregnancy was amazing because I was following a low-carb healthy diet but I knew that after having the baby I would need to work hard to get back to the body composition that I wanted. That's when I learned about keto.

So 4 weeks after birth I began keto and couldn't believe how fast the weight and inches were coming off. The change in diet affected my life in every way possible that I decided to go back to school for nutrition too!

So exactly one year post-partum, I have lost 16kg (35lbs) this weight came off by 6 months after having the baby but since then hasn't budged. I am 5"4, 138lbs. And would like to lose those last annoying 5-8 lbs and I have completely plateau-ed.

I eat 2 meals a day, about 1200-1300 calories a day with pretty good keto macros of about 20% protein, 75% fat and 5% carbs. (I do eat ALOT of veggies). My protein comes mostly from Salmon (twice a week), beef (steak or hamburger) twice a week, eggs, nuts...

I do like to treat myself once or twice a week to some full fat whipped cream with some berries and usually finish off my meals with some 99% dark chocolate.

I have to admit I add 100% natural peanut butter to smoothies, 10% yogurts or just shamelessly put a tablespoon in my mouth when I feel like something sweet. I'm trying cut down because of the toxicity, omega-6 and carbs in peanut butter but I really really love it.. so that's hard :)

I don't get hungry much (only after fasting for more than 18 hours), feel great and haven't been sick once all year!

I lift weights twice a week, cardio once a week, yoga twice a week. My arms, legs and glutes are toned and I'm quite happy with how far I've come and what I really want to improve (hence the feeling of being stuck) is the belly area which is still bulging out and I feel like I have years of stored fat in there that's just not budging.

I check blood ketones every day and I'm usually between 1.1-1.8 so I know I'm definitely in ketosis.

Should I be reducing my calories to get past this plateau? I don't want to mess with my metabolism. Are the indulging snacks holding me back? (They are pretty much counted in the calories. Those are days where I can reach 1300, 1350. On days where I don’t snack I’ll usually be around 1200.)

Is this a plateau or should I just accept this new body composition as being post 4 pregnancies?

Sorry for the long long long question, but I wanted to give you as much background as possible.

Thank you so much for your time and sending both of you lots of love and appreciation from Israel!

xo
Ashley

3. Handwriting [36:30]
Tim says:
Hey Robb,

Really enjoy the podcasts. I just started listening a few months ago and it's great for when I'm driving to work or really anywhere that'll take me at least 10 minutes to drive to. You have a good combination of "complicated science" explanations and dumbed down explanations so I can follow along with most of what you're talking about without needing to fully understand the more scientific stuff. And I feel like I'm always learning something that'll make me healthier or keep me healthy longer.

I've been doing Crossfit for a couple years now and I've noticed my handwriting "neatness" has gone to shit. It seems to take a lot more effort to write legibly than it used to take. I feel that there's some connection between all of the exercises/lifts that use my forearms (pull-ups, snatches, cleans, etc.) and my handwriting troubles. My girlfriend started going to the gym I go to about a year ago and I asked her about this handwriting issue recently and she said she noticed it with herself also. I was just wondering if this is common for people who do Crossfit-esque workouts and if there's some kind of stretch or exercise I could do to help with it.

Thanks,
Tim

4. HPA and Glycogen [46:38]
Mark says:
My understanding of your work, high intensity exercise is heavily glycogen dependent and some level of carb fueling is required to refill glycogen storage or you risk adrenal fatigue.  I periodically experiment with checking blood sugar levels and have noticed after a 10 min intense TM interval workout, my blood glucose can stay relatively stable (80's) or shoot up to a high level for me (110) which is typical of eating a higher carbohydrate meal.  This seems to correlate with either low or moderate carb fueling the previous 2-3 days.  Would very small changes in glucose levels before and after intense brief exercise indicate inadequate glycogen levels and thus a higher risk of adrenal fatigue?  I have not found any studies on this related to non-diabetic subjects with good insulin response.  I have been folowing your diet recommendations for several years and tend to be carb sensitive so stay in the 50-100g daily range.  Wondering if I can use this change in glucose levels to help me gauge when more carbs are needed.  As a side note, I have noticed the first couple of meals when I eat higher carb actually causes a drop in my blood sugar one hour post meal which makes me think it is replacing glycogen.

5. Leptin [54:10]
Danielle says:
Hi Robb!

I have been following you for many years, read your books and love learning from this Paleo/ Keto/ Carnovire community!  I have a question for you regarding this VLC/ZLC lifestyle and leptin resistance.  I have been an athlete my whole life, but I have also struggled with the last 10-15 lbs my whole life so when I had my DNA tested and learned that I have homozygous result for the LEPR gene, it really didnt surprise me much- explains a lot why its always been tough to shake these last few pounds no matter what I try!  I am a 37 year old female, 5'3", 135lbs and last time I had a DEXA in August I was 30% BF.  I went paleo about 7 years ago, keto about 2 and more recently, carnivore although the past month or so I have started to reintroduce some plant matter and other fat sources.  I feel like i've tried every macro combo you can imagine and I have also tried every exercise method from HIIT to running to weights, yoga, you name it.  Anyway, I am just curious what your advice is for someone like me?  I used to fast everyday but I have read that ppl with Leptin resistance really shouldnt be engaging in fasts longer than 12-15 hours, eat smaller, slower meals and thats all good but what about carbs?  Do I need some, none or more than keto standards?  I would really love your advice on this, I dont see much from our integrative/ bio hacking community on this subject.

Thank you for all that you do!!

LEPTIN RECEPTOR (LEPR) DEFICIENCY

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Transcript:

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News Topic:

Blood biomarker profiles and exceptional longevity: comparison of centenarians and non-centenarians in a 35-year follow-up of the Swedish AMORIS cohort

Show Notes:

Winnebago Man (We've got flies Tony vid - nsfw - lots of F bombs in this)

Questions: 

OCR training and nutrition

Justin writes:

Hey Robb and Nicki, big fan love all that you guys do for your listeners! My question is if you were to put together the best training plan for running an obstacle course race such as spartan race or savage race what would that look like? I usually do the 10k to half marathon distances if that helps to clarify the distance. I currently attend orange theory fitness classes 4x per week monday, Tuesday, Thursday, Friday then long run on saturdays. I was hoping the consistency of doing orange theory for almost exactly 1 year would really help me get in OCR shape but sadly it just hasn’t made that big of an impact. I just started incorporating the long runs on Saturday back into my training and realized once I did the running from the classes really hasn’t changed how well I run and still feel my heart rate much higher than I’d like even at slower paces. Not sure if CrossFit would be a better option since I’ve never dived into that arena but I’m very open to any suggestions. Nutrition wise I try to get my body weight of protein daily, carbs around 220, and fat around 65. Those numbers were given to me by a nutritionist I did a consult with a few weeks ago. Again any tips you guys have are very much appreciated!

Salt intake

Darren writes:

 Hi robb and nikki. Listening to yiu from tasmania australia. I recently read salt fix and hearing alot about sodium intake. I have been having alot more salt recently and have noticed a dramatic improvement in all health perameters. Due to mainstream info i am struggling to accept that i should be taking extra salt. I eat a low carb whole food diet i run a busy cafe some cardio some weight training quite activevery lean 52 yoand my blood pressure is always around 100/70. My question is there any other long term problems with too much salt other than high bp. Thanks for keepin it real

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Transcript:

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Low Carb Long Menstrual Cycle? (& Inability to Lean Out), Learning Capoeira, Thoughts On Viome?, Chlorinated Chicken and Brexit, High Blood Sugars While in Ketosis?

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Show Notes:

----
News topic du jour:

US obesity epidemic could undermine effectiveness of a Covid-19 vaccine

"Scientists know that vaccines engineered to protect the public from influenza, hepatitis B, tetanus and rabies can be less effective in obese adults than in the general population, leaving them more vulnerable to infection and illness. There is little reason to believe, obesity researchers say, that Covid-19 vaccines will be any different.

"Will we have a Covid vaccine next year tailored to the obese? No way," said Raz Shaikh, an associate professor of nutrition at the University of North Carolina"

----
1. Low Carb Long Menstrual Cycle? (& Inability to Lean Out) [21:14]
Emily says:
Hi Robb & Nicki -
Thanks so much for the podcast and all the amazing information you put out there! I look forward to new episodes every week.
I'm feeling really stuck and I'm hoping you can help. I'm dealing with 2 issues - inability to lose belly fat and a wonky period. I included quite a bit of info below but feel free to skip over anything that might be superfluous.
I'm 5'10" and currently weigh about 165lbs. My most recent DEXA was 18.8%. I carry ALL my extra weight in my stomach and back. My lower body is very lean. This has been true my entire life. I don't need a six pack but I'd really love to lean out a bit more.
For most of the past year, I was eating a calorie restricted moderate carb (110g-170g), low fat (35-65g), and mod. protein (150g) diet. I was leaning out for a bit and then hit a long plateau and got burnt out. Hit a low weight of about 157 and ended that diet stint back up around 162 (which is pretty much where I had started but my body comp did shift a bit). I agonized over my macros and was hungry throughout the day but I had regular periods.
Looking to try something different, I started eating a high protein (180-220g) and low carb (20-50g) diet with fats between 80-125g in April. I did a very short stint on carnivore (only about 10 days strict) but found that it made me quite constipated (which is something I struggle with from time to time anyway). Still I lean heavily on protein at all my meals now. And after some initial water weight loss, I started to feel fluffy and the number on the scale started to rise. I don't have mood swings around hunger anymore (which is awesome) but I do find that I sometimes feel hungry again within 2-3 hours of a fairly large meal (600-700 cals) - not the 5-6 hours that the internet tells me to expect. That said, I don't feel the same panic and mood swings with hunger that I did eating higher carb.
Generally, I feel really good with this WOE but my cycle has become really long - about 50 days between periods (which I suppose is technically considered missing a period).
Training has been consistent - I lift weights 3-4x per week (about 75-90 minutes including my warm-up) and do 1 short day of assault bike sprints (most weeks). I also try to get in extra walking when I can.
Sleep is ok. I get 7-8hrs per night on average. I don't really drink and cook the vast vast majority of my own food. I drink lots of water and salt my food healthily.
At this point I've listened to so many podcasts and watched so many youtube videos my head is spinning - super high protein to lose fat, HF keto for hormones, add carbs to get your period back - I just don't know what to do! I feel like I'm trying to do a little bit of everything and thereby doing nothing at all. Would love your take. Thank you in advance.

2. Learning Capoeira [30:32]
Dan says:
Robb & Nicki, salutations!
I was wondering what advice you'd have for a person starting to learn capoeira. I'm 39 and have strength trained in some form or fashion for most of my life, but am lacking in the mobility and coordination departments. How would you structure your training week (strength, mobility, & practicing capoeria) to gain a decent level of proficiency in a reasonable amount of time? The capoeira world is so new to me, so I'm not sure how to apply some 80/20 principles to come up the learning curve quickly, not look like a penguin doing the ginga, and have some kicks that are higher than waist level. :)
Thanks so much!
Dan

3. Thoughts On Viome? [38:39]
Tiffany says:
Hi Robb - Basics on me, I have MS (diagnosed 8+ Years ago/RRMS) I have followed you since my diagnoses and implemented Paleo as my diet when I was first diagnosed (i TRY to do Paleo and a bit of Plant Paradox) I did ask you a question about a year ago "Paleo or Keto as a person w/MS" your reply was Paleo. Recently I sent in a sample (and received results) with Viome (https://www.viome.com/) and wondered if you are familiar with it? Side note: I recently participated in a study that is studying Microbiome & MS patients (I was asked to do this the day after I sent in my Viome kit!) Anyways... the results with Viome were interesting because it notes foods to Avoid, Minimize, Enjoy & Superfoods, based on your gut. The Avoids I knew due to MS, Inflammation & Paleo. What was concerning was a couple of superfoods were not Paleo (MS/Inflammation) friendly. My Question (because I respect and refer to your opinions): Are you familiar/have an opinion on Viome? Your thoughts?

4. Chlorinated Chicken and Brexit [46:16]
Jamie says:
Hey Robb and Nicki
(As well as giving you the usual thanks for all that you do I also have something else to thank you for that is relevant to the question below. I have listened to you all the way from the start and whilst biochemistry and how it relates to food forms the core of what you do, you also speak about other subject matters that are relevant to the matters at hand with one of those being economics and political economy. Before I heard you speak about the importance of free markets for food production and how this all relates to food quality and the types of food we eat I used to be a bit of a leftie. The reasons for that is that I never thought about any of it and neither did I come across anyone who was able to put forward a well thought argument that challenged my views which it is fair to say were developed, I would say indoctrinated into me, from my education which has included a number of individuals who espouse postmodern neo-Marxism which I am now proud to say is a load of guff.
Now my views would never have been changed if it wasn’t for listening to you and what you have had to say as you challenged my views. This allowed me to reappraise them. Whilst I do not class myself as a libertarian, more of a classical liberal, I now believe and indeed extol the importance of free markets, liberty and individuality. When I look back it was always something I believed in I just needed to hear it from someone who was able to put forward a rational basis for why they are important. So when I hear you say you sometimes dial back on giving your views on politics and economics because of some snowflakery twits who get all triggered, please just remember that there will be more people out there like me who have had their views changed for the better because of you. Even those who haven’t will most likely respect you for having an opinion that gets them thinking.)
I am from the UK and I voted for Brexit having been involved with the Brexit Party in order to help make it happen. One of the reasons why I voted for Brexit was so that my country could escape from an undemocratic and centralised foreign entity that is run by eurocrats being able to rule over us and control our laws. If we get Brexit right we will be able to set our own rules, govern ourselves, and strike our own free trade deals, including one with America. Whilst I believe in free trade and many of those who voted for Brexit do so too, and like me want to sign up for a free trade deal with the US, most of them are completely ignorant of American food production and why signing up for a free trade deal that involves US agri-food will not be done on free trade basis due to the subsidies your government gives to its farmers. Chlorinated chicken is something that repeatedly keeps coming up when discussing a “free” trade deal with the US as an example of why we should not be signing up for such a deal. Many Brexiters then simply countenance such an argument by simply saying we will be able to get cheaper food produce and that it is nothing to worry about as the EU wash their packaged salad in chlorine, both of which I find to be uneducated and naïve retorts.
So to the question. What’s the deal with chlorinated chicken and how can I put forward a case to fellow Brexiters who say they believe in free trade why, if it is, a bad thing from both an economic case and also a health point of view?
Keep it up Wolfie’s.
Jamie

5. High Blood Sugars While in Ketosis? [1:03:37]
Shilpa says:
Hello Robb and Nicki,

I have PCOS and hyperinsulinimia and I am a 46 year old woman. In 2018 my fasting insulin was 17! My doctor refuses to check me so I have no idea what it is currently. In the last 6 weeks I decided to go on a Ketogenic diet and my keto mojo tells me I am in ketosis in the afternoons (between 0.6-1.3 mmol) although my blood sugar sometimes is still 95-105. In the morning however, my meter says I have "low" levels and my blood sugars have consistently been running 95-104. I am puzzled. I have lost weight and I do exercise (10 miles a day of walking and 30 min resistance type work out 3x a week) but cannot get these numbers to budge unless I take berberine. What is happening to me?
As a person really concerned with the high insulin I am even more worried that I am not going to get this under control. BTW, I cook all my meals, ditched sugar, cut back on the coffee, took out a lot of FODMAPS (my tummy is way better now), stopped eating nuts but am still doing a tiny bit of dairy, namely creme fraiche. Not sure what I am doing wrong. Please help.
Love the show and I trust your take on most things health, so hopeful you can clue me in.
Shilpa

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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 fantastic time talking with Dr. Trey Suntrup, Phd in physics and electrical engineering. We did a fairly deep dive into ketosis, redox state, and what that can say about keto-adaptation. We also looked at the potential for the Biosense breath ketone device.
I've been super skeptical of these gizmos as there have been some monumental challenges to figure out how to make these things work well and provide the type of feedback that better informs behavior. The Biosense folks have likely cracked that nut.

Welcome to Salty Talk. This is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

Make your health an act of rebellion. Join The Healthy Rebellion

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Show Notes:

If you want to check out biosense, they've offered $20 off for our listeners...
mybiosense.com code salty20

Sponsor:

Beekeeper’s Naturals is on a mission to reinvent your medicine cabinet & help you feel your best. Their everyday health solutions contain no refined sugars or dirty chemicals—they’re clean remedies that actually work.
Check out their Propolis Throat Spray for everyday immune support!

Go to BeeKeepersNaturals.com/THR and get 15% off using code THR at checkout.

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News Topic:

Separate gut-brain circuits for fat and sugar reinforcement combine to promote overeating

Show Notes:

Knee over toes guy

Clip with Water and Rice experiment

Questions: 

Dietary changes to suppress estrogen

Dana writes:

Hi, Robb and Nicki! Thank you for all you are doing in the health space! I am a long time listener and appreciate your podcast!

I am 51 years old, 5'4", and 145#. I am fit, and have been competing in CrossFit and Functional Fitness for a long time, including some international masters competitions. I have eaten a paleo diet since 2016, and added dairy to that in 2020 when my whoop told me my recovery was better every time I had dairy. More recently, my diet is leaning toward carnivore, but I still do eat fruits and vegetables, just not as frequently as before.

Unfortunately, I was recently diagnosed with stage 1 invasive ductal carcinoma (breast cancer). I underwent a bilateral mastectomy on 3/18/24 and will be seeing the medical oncologist for treatment planning on 4/12/24. I know your podcast can not give medical advice. My question is regarding dietary changes that could reduce my estrogen levels. My cancer was estrogen positive. Through conversations with my surgeon, as well as the breast cancer groups I have recently joined, it is likely the medical oncologist is going to recommend I start hormone blockers. I would prefer to find ways to reduce my estrogen with lifestyle changes vs medications if I can. I am in perimenopause, so my total estrogen is lower to begin with. It was 43 pg/ml when it was tested in January.

So, my question - Is there anything I can do dietarily or with other lifestyle changes that can reduce my estrogen levels?

Thank you so much for your assistance. I look forward to hearing your answer!

Dana

Electrolytes and respiratory rate

Colette writes:

"I have a question about electrolytes affecting respiratory rate. I got a notification from Apple Health that my respiratory rate had gone up over the last 10 days from an avg of 13.7 breaths a minute to 15.9. I’ve never received that particular notification from Apple before and I’m wondering if it correlates with me starting LMNT around the same time. I did a google search and did see that salts and water along with a list of other things can affect respiratory rates so I wanted to check to see if I should cut back on the amount I’m using (1 packet a day)or be concerned?"

Supplementing collagen for joint pain

Ann writes:

Hi Robb,

I’m wondering if you could shed some light on the efficacy of adding collagen to treat knee pain/arthritis. I’m 61 years old, normal weight, low carb diet, regular walker, and I resistance train 3-4x/week. After a lot of years of sports, running etc I’ve developed some pretty bad knee pain and have been advised that knee replacement surgery is in my future. I’m not really on board with that and have been experimenting with red light therapy and recently added collagen supplements to my diet. I followed the advice of another individual in the low carb/wellness space and ordered from a particular company. While the product seems fine so far (I think its too soon to see improvement), the over-the-top aggressive daily emails and constant pushing of other products are starting to make me think there something scam-like going on. My understanding is that it’s important to get types I and III, bovine, grass fed, hydrolyzed collagen, but I’m having trouble finding objective advice that isn’t promoting a specific company’s products. I’d appreciate any advice you can give. I’m a big fan of LMNT and I appreciate all you do.

Thank you

Ann 

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon...

Is It Possible To Have Increased Plaque Build Up On A Paleo Diet, Too Little or Too Much Salt,  BJJ and Crossfit, 7 Day Carb Test Question, Gout / Uric Acid Levels in Blood

Make your health an act of rebellion. Join The Healthy Rebellion

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Show Notes:

News topic du jour:

Fructose- and sucrose- but not glucose-sweetened beverages promote hepatic de novo lipogenesis: A randomized controlled trial

Regular consumption of both fructose and sucrose sweetened beverages in moderate doses associated with stable caloric intake increases hepatic FA synthesis even in a basal state, whereas this effect is not observed after consumption of glucose. These findings support the hypothesis of an adaptative response of the liver to regular fructose exposure, i. e. habitual SSB consumption.

1. Is It Possible To Have Increased Plaque Build Up On A Paleo Diet??? [14:08]

Stephanie says:

Hello Robb and Nikki! Quick not so quick question...

I was turned on to Paleo Solution book around 2011 and since then it’s been loaned out more time than I can count. It was a game changer for me, it allowed me to share information with clients and friends without the emotion I tend to get lost in. I’m 43, a personal trainer and nutrition coach. I’ve seen a functional medicine practitioner for about 7 years getting my regular labs drawn etc. They come back with rave reviews and it has everything to do with my nutrition. However... the newest practitioner I see has a nurse, she is the one who counsels on nutrition to the practitioners patients.

I recently reached out to ask if a heart MRI would be proactive given my father just had a massive heart attack and a triple bypass surgery, he’s 73, and apparently the ultimate cause was an abnormality in the left ventricle. The nurse contacted me today to talk more in this. I was clear in saying I have no concern that I have build up as my blood work has consistently  been well above satisfactory, that it was more to look at the make up of the heart. She said “as long as your following a plant based diet you should be fine.” Wtf, I literally almost choked. I said I was far from that and had no intention as such. She alerted me on her plant based nutrition certification and that “all that meat I was eating, regardless of my blood work, I could still have too much plaque.” Y’all!!!!!! We exchanged some “thoughts” and she said I needed to be careful where I got my info from because of funding. Is she serious?!?! Sooo I’m feeling frustrated and defeated, I refer this person to my clients and now I’ve lost trust. I want to beable to solidly share relevant, information without getting emotionally heated in these situations. Any insights or thoughts on how handle this, when she’s telling me my eggs are causing plaque? Go to studies I can share?

Love y’all so much. Thanks for being amazing, funny and thought provoking

https://nutrition-network.org/

2. Too Little or Too Much Salt? [22:41]

Hannah says:

Hi,

I'm coming here because google is a soup of mis-information and I can't seem to get anywhere with it.  I'm 42 years old, 5'3", not overweight (+-133lbs.) and have been keto (very close to carnivore because I'm not a veggie eater) for just about three years.  For the last 10 months I've been intermittent fasting (18-20hrs/day) and have a "carb" day once a week, (with the exception of Thanksgiving-Christmas 2020.)  For the majority of that time, I've felt great.  Never have I had issues with keto-flu, I'm able to transition back with little issue.  Once I began fasting, even better.  And I've been a believer in the importance of supplementing with electrolytes.  I've been using LMNT for as long as I think its been on the market.  Typically one packet/day, sometimes two if a particularly strenuous day.

Okay here is my current issue.  After the new year, I've been a little slow getting back in full swing of my keto and IF, but for the last 3 weeks, I'm back.  However, now, 4-6 times a week I have a headache that often begins in my sleep and will not seem to go away. Along with tylenol, I've increased my electrolytes thinking that was for sure the problem.  But it doesn't seem to knock it out like expected.  So, now I'm wondering if perhaps I've been getting too much sodium? In addition to the headache, several times in the last few weeks I've had a rapid heart rate and it feels like it is pounding out of my chest, out of no where, not exercise induced.  As as sit here typing, my head is throbbing and my heart is racing.  Headache is a bummer, but the heart is an actual concern.

I'm tempted to up my sodium further (2 LMNT packets and 500mg salt capsules) per day.  But I'm just not sure.

All of this leads to the question.  How to tell if you need to increase your electrolytes/sodium or to decrease your intake?  The symptoms on google seem to have overlap.

Thanks for any help,

Hannah

3. BJJ and Crossfit [3:15]

Claus says:

Dear Nicki and Robb,

as you have a background and experience in both disciplines:

As a beginner in both sports: Would you recommend pursuing BJJ and Crossfit at the same time? Are there any synergetic effects?

If so, how would you structure a typical training week? (for example: 3x BJJ, 2xCrossfit ?).

I'm 36 years old (155 lbs; 5.7). My training for the past 6 months has been calisthenics and running 4 miles 3x per week.

Thanks for the work you do!

Best,

Claus

4. 7 Day Carb Test Question [40:01]

Rob says:

Hi Robb,

I have a question that might sound stupid; and maybe there's a really obvious answer.

When you do the 7 Day Carb Test how do you know that when you get good reading that you are not just failing to digest that carbohydrate and just pooping it out later on? And when you get a poor result (spiked blood sugar) that you are digesting all the carbs in the portion and hence experiencing higher blood sugar levels? My thought is, that based on your microbiota or some other factor you might be really good at breaking down potatoes but terrible at doing so with rice, leaving it undigested.

I always wondered this about the whole (macro) weighing and measuring approach, if you weigh and measure your macro intake it's obviously a proxy for absorption but do you know if there's every been a study that has measured the macro content of participants poop as well as their food?

Cheers for all the great content you put out there.

-Rob M

5. Gout / Uric Acid Levels in Blood [44:05]

Timo says:

Trying to keep it short:

A good friend of mine, just above 30yrs old and very dedicated to intense workouts, is now on prescription drugs against gout (apparently it’s in the gene  pool as his dad has gout aswell) and is told to eat as strictly vegetarian as possible and workout less intense, rather slow steady. Also, no Beer. Which is tough here in Germany ;)

He has monitored his Uric acid levels closely (as mentioned before, very dedicated about health) and these seem to confirm the no meat approach.

I cannot accept that (absolute believer in the importance of good meat for health) and would love to hear your input on that matter.

Huge fan of your work, thank you for all you are doing,

Cheers from Frankfurt,

Timo

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

News topic du jour:

https://twitter.com/covid_clarity/status/1498360349975842821

Podcast Questions:

1. Baby's poor digestion [17:18]
Taylor says:
Hello, Nikki and Robb! I was hoping you may have some advice other than probiotics, since that seems to be the only advice I get on this topic and they don't seem to help. I have a 9 month old baby with a very sensitive digestive system. We did everything "right" when it came to introducing good bacteria: natural home birth, no antibiotics, EBF until introducing solids. I have to cut dairy while breastfeeding because he has a CMPI. Since introducing solids, he is only able to handle meat, eggs, fish, and avacado. Anything else gives him extremely painful gas and he will be up all night screaming. Should I continue to try to introduce new foods or hold off until a certain period of time to let his gut heal/develop? His current daily food intake will look something like this: egg fried in lard, sausage patty, avacado, fish roe, ground beef, chicken thigh, over cooked white potato, and orange slices on the rind so he just gets the juice and no fiber. Thank you for any advice you may have!

2. Beef Liver [21:02
Chris says:
Robb,
I like to eat beef liver a couple times per week. In the states, I was able to find grass-fed sources, either locally or through US Wellness Meats. However, I recently moved to Okinawa, Japan with the military and haven’t found any local sources for grass-Fed or companies that will ship here. The grocery store carries frozen liver slices from Skylark meats, but they’re not grass-fed. For that matter, I can’t find any information on how Skylark raises their cattle, so presumably it’s a large commercial operation.
So, am I better off ordering some grass-fed beef liver capsules from a reputable company or do you think the liver from Skylark is okay, albeit suboptimal?

3. Essential Tremor [26:07]
Jenny says:
Hello, Robb and Nicki -
Thank you for providing truthful and unbiased information on health.  I love your podcast and the Healthy Rebellion group.
I am a healthy, 50 year old female.  I feel great but I have Essential Tremor.  I also have Celiac Disease.  Interestingly, I only know one other person with Celiac Disease, and he also has Essential Tremor.  Most of the time, my tremor does not bother me too much, and I have learned how to deal with it.  However, there are certain situations I am in once in a while where I would like to be able to reduce the tremor in my hands.  I have to do a pistol qualification course four times a year for my job, and I would love to reduce my tremor before the test.  I am drug tested for work and cannot risk using any CBD products, which is too bad because I have heard they can help with tremors.   I have a few questions for you.
1.) In your research regarding Essential Tremor, have you found a link between people with Celiac Disease also having Essential Tremor?
2.) Do you have any suggestions for reducing tremors before an event as described above?
3.) Is there any hope for completing healing Essential Tremor aka getting rid of it for good?
Thank you.
Jenny

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming very soon...
You can find the transcript at https://robbwolf.com/2022/03/04/babys-poor-digestion-beef-liver-sourcing-essential-tremor-thrr101/ when it's ready.

Where you can find us:

Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

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:

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.

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News Topic:

Aaron Siri on Dr. Stanley Plotkin - Vaccinologist

Show Notes:

Sunglasses May Play A Role In Depression

Questions: 

Gut Reset after Stomach Flu

Jane writes:

Hi Nicki and Robb,

I just returned from a two-week vacay in Europe; by day 2 of being there I got hit with a nasty 24-hour stomach bug. Probably the worst and most violent case I’ve ever had - it took me about three days to get my appetite back. When I did, I definitely over-indulged in food and drink for the remaining week-and-a-half abroad. Needless to say, my gut has gone through a lot, and I never really did anything to reconcile it after being sick. Any tips on doing a gut reset, post-travel?

Appreciate all that you both do.

Jane

Enclomiphene

Daniel writes:

Can you share your results with enclomiphene and what is your opinion on dangers in the brain with blocking of estrogen receptors? 

Sunglasses cause skin damage?

Ryan writes:

Hi Robb and Nikki,

I’m one of the original six listeners and still look forward to the podcast every week.

I’ve seen a couple influencers on social media say that wearing sunglasses while we are out in bright sunlight causes our body to not produce things that protect our skin from damage. Is there any actual truth to this, or is it purely theoretical/based on mechanisms?

Thanks, keep up the great work!

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte drink mix packets and the new LMNT Sparkling electrolyte performance beverage! Click here to get your LMNT electrolytes

Transcript:

Coming soon!

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News topic du jour:

Dishonesty about masking kids results in insanity

To justify masking kids, proponents relied on bio-plausibility, and cited filtration studies, often performed on mannequins. Of course, the physical properties of a mask on a dummy are not the same as asking a child to wear it for prolonged periods of time. If a cloth mask captures 70% of particles or 80%; you still have no idea whether asking a child to wear that fabric mask (and accepting that use will be imperfect) has a net health benefit to that child or others around them.

Universities' Covid Policies Defy Science and Reason

Parents and students should challenge dogma with data.

https://bariweiss.substack.com/p/universities-covid-policies-defy

Dr. Marty Makary is a professor at the Johns Hopkins School of Medicine.

At these institutions of higher learning and thousands more, science is supposedly held in the highest esteem. So where is the scientific support for masking outdoors? Where is the scientific support for constantly testing fully vaccinated young people? Where is the support for the confinement of asymptomatic, young people who test positive for a virus to which they are already immune on a campus of other immune people?

The data simply do not justify any of it.

For the past two years, this country has imposed extensive, and often unnecessary, restrictions on over 54 million school-age children, even though they are the least likely group to suffer serious consequences of a Covid infection. Instead, we have damaged their education, kept them from seeing human faces, and treated them as vectors without a right to a normal childhood.

College students are not the only young people we have harmed. A recent Brown University study found that “children born during the pandemic have significantly reduced verbal, motor, and overall cognitive performance compared to children born pre-pandemic.” The researchers pointed out that families of lower socioeconomic status were most affected. At the same time, adults have been allowed to socialize barefaced at bars, while children outdoors on playgrounds are still masked. This is nothing short of an abuse of power by adults over a defenseless group.

Podcast Questions:

1. Creatine and Kidney Function [23:04]

Josh says:

Hi Robb and Nikki! Thanks for all you do. The information is so helpful and you are both entertaining to listen to. What is your take on crearine supplements and kidney function? Can creatine supplementation decrease kidney function by increasing creatinine levels or is this just a false indicator as some studies have suggested? https://pubmed.ncbi.nlm.nih.gov/15273072/

https://pediaa.com/difference-between-creatine-and-creatinine/

2. Immunity and caloric intake [24:52]

Daniel says:

Hi team! I have been following your work for years and have been a member of the Healthy Rebellion on and off.

Recently I have been eating more calories purposely to put on more weight during a strength phase. However, I have noticed that when I am eating more I am feeling more rundown/get sick more often ie sore throat, etc. When I am not eating as much I typically eat in a smaller feeding window and adhere more towards a higher fat/lower carb lifestyle.

When you Google ‘immunity and caloric intake’ it literally seems like each clickbait link opposes the other - one says eating less weakens the immune system, the next says the opposite.

Do you have any opinion or thoughts on this topic? Are the increased calories causing the body to ‘process more’ and therefore create extra work? Or is there no correlation at all and this is just in my head?

For context I am 5’10 74 kg eating ~2800 cals/day to add weight with ~160g protein/day. 38 years old.

Thanks !

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript on the blog page at https://robbwolf.com/2022/01/07/covid-policies-creatine-and-kidney-function-immunity-and-caloric-intake-thrr097/

Make your health an act of rebellion. Join The Healthy Rebellion

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News topic du jour:

https://www.farmersweekly.co.za/agri-technology/farming-for-tomorrow/using-livestock-for-healthier-soil/?

Podcast Questions:

1. Addressing Weight Loss Stall [13:06]
Becky says:
Hi!
Longtime listener, third time emailer. I have been doing low carb/IF (clean 18:6 or 20:4) for about a year and lost 70 bs (hooorayyyy!!).
I still make Rob's electrolytes :) Anyway, I have been stalling on my progress for a couple of months. My long-term goal is about 100 lbs (which would put me in the 100 lb loss range) with a healthy approach to maintenance.
I reserve the right to want to go beyond that as well depending on how my thighs look at that weight. Does the healthy rebellion address plateaus and how to bust through them? Does Robb have a product or guide for that? I've fallen off the rails a couple of times this year bc I wasn't seeing the results to sustain me through the discomfort of fasting & low carb. Can you guys HALP? I didn't do a ton of exercise, maybe long walks a couple of times a week but very inconsistently bc I thought you can't gain muscle and lose weight at the same time. Was I wrong? IDK. Send help or a Costco bag of Reeses cups. Please and thank you :)

2. Zone 2 Advice [19:22]
Christin says:
Hi Robb and Nicki,
I heard you mention doing your zone 2 on the show last week or the week before maybe. I wondered what dose frequency you use for your zone 2 work?
Lately I've been strength training 4x/week and try to get in at least 2 days of zone 2 dedicated for at least 30 minutes and then will typically go for a hike with my dog and husband on a third day but am wondering if this is enough.  I also listen to Peter Attia's show and he talks about doing like 4 days/week of zone 2 work! That just sounded overwhelming and depending on the strength training plan I'm using at the time, between a full time job and 40 minute commute I don't always have time to fit that much in. I've started trying to add maybe 10-15 minutes of zone 2-3 conditioning type work at the end of one of my shorter lifting days (think Tabata sets of jump rope and KB swings or jump rope and farmers carries or something to that effect). Is this enough?
Basically my goals are optimal general health. I typically will do a couple 5ks and possibly a half marathon once a year and know how to adjust my training to get my endurance beefed up to handle this volume, but on the average daily am just wondering what is optimal dose.
Cheers,
Christin

3. Gadolinium Toxicity [25:46]
Lori says:
Hi from Three Forks MT
I grew up in Bozeman. And have lived here most of my life minus college.
Hope you are enjoying Fall.
My question is about Gadolinium Toxicity.  My daughter in law had a scan after having gall stones removed.
Ever since she has been having symptoms in line with Gadolinium Toxicity.
Do you have any suggestions for her to help with this condition?
Not sure if any diet or exercise program will help.
Thank you
Love your podcast and books.
Lori

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript at this episode's blog post: https://robbwolf.com/2022/10/07/weight-loss-stall-zone-2-cardio-galoinium-toxicity-thrr126/

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

News Topic:

Too Late and Not Enough: School Year Sleep Duration, Timing, and Circadian Misalignment Are Associated with Reduced Insulin Sensitivity in Adolescents with Overweight/Obesity

Show Notes:

Effect of Very-Low-Calorie Ketogenic Diet on Psoriasis Patients: A Nuclear Magnetic Resonance-Based Metabolomic Study

Gluten free

AIP

Semaglutide, a glucagon like peptide-1 receptor agonist with cardiovascular benefits for management of type 2 diabetes

Stone Ridge Investor letter 

Questions: 

Magnesium Supplementation

Charles writes

Hi Robb and Nikki, I have a question about Magnesium intake. For years I've supplemented 400 mg of Mg nightly based on Rhonda Patrick's recommendation. I always use a highly bioavailable form (e.g. Glycinate or Malate). Recently I've had some discussions with people online who brought to my attention that supplemental Mg *at best* provides like 15% elemental Mg (i.e. a 400 mg supplement gives you 50-60 mg Magnesium). I thought this was fine since I eat a paleo diet rich in fruits and vegetables, which presumably provide a few hundred milligrams of Mg, and I supplement LMNT; but some argue that with our modern soil situation plus anti-nutrients in other foods (not sure if that applies to Paleo people) means that our dietary Mg intake is effectively zero.

My questions:

1) Can you get most of your Mg from food in a reasonably simple Paleo diet?

2) If supplementing, is 400 mg (The Rhonda Patrick recommendation; 50 mg elemental) Mg enough if you do (1)?

3) Can you supplement hundreds of milligrams of elemental Mg without shitting your pants?

Keep up the good work.

Charles

Psoriasis

Steve writes: 

Any evidence on any particular dietary solutions to help with psoriasis? I turned 50 and it hit me, mainly my right hand and right foot. Makes lifting difficult. Chalk, Wash, leather up with doc spartan and repeat. I am on a medication, lowest dose. Prefer not to use meds at all, it helps, keeps the tearing pain to an acceptable level to keep moving forward.

Semaglutide

Trevor writes: 

What’s the deal with semaglutide? I’ve read that it slows down stomach emptying, but wonder what the health risks might be?

I have a family member who legitimately needs to lose about 100 pounds. They have some orthopedic and neurological issues that make exercise pretty difficult right now. Some version of semaglutide seems pretty appealing right now, if just to get the weight loss ball rolling.

Thanks to you both for your podcast.

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon...

We're back with Episode 2 of The Healthy Rebellion Radio!

It's time for our first live call-in episode! That's right, we announced our live call in number and took calls and questions from listeners just like you. We'll be doing more of these in the future, so be on the lookout if you want to call in.

Make your health and act of rebellion and join the conversation here.

This episode is sponsored by Elemental Labs and their electrolyte drink mix LMNT Recharge.

Download a copy of the transcript here (PDF)

Link for news topic discussed: https://suppversity.blogspot.com/2019/10/training-lowcarb-requires-012gkg-extra.html

Welcome to Salty Talk. This is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. This first episode is on SARS-CoV-2.
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.

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, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/salty40 and use code SALTY40 for buy one get one 40% off on all Perfect Keto products. 

Download a copy of the transcript here (PDF)

Show Notes:

https://www.arcgis.com/apps/opsdashboard/index.html#/bda7594740fd40299423467b48e9ecf6

https://www.peakprosperity.com/video/crash-course-chapter-4-compounding-is-the-problem/

https://www.nytimes.com/2020/03/13/science/coronavirus-math-mitigation-distancing.html

https://www1.racgp.org.au/newsgp/clinical/examining-factors-that-worsen-coronavirus-severity

https://www.unc.edu/posts/2018/11/28/only-12-percent-of-american-adults-are-metabolically-healthy-carolina-study-finds/

https://www.technologynetworks.com/biopharma/news/first-report-of-human-monoclonal-antibody-that-blocks-sars-cov-2-332110

https://www.bmj.com/content/368/bmj.m406/rr-9

https://www.intmedpress.com/servefile.cfm?suid=35d8dc5e-70f4-491f-acad-e35f99be9211

https://www.ncbi.nlm.nih.gov/pubmed/32052466

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News topic du jour:

https://vinayprasadmdmph.substack.com/p/how-democracy-ends

"The pandemic events of 2020-2021 outline a potential pathway for a future democratically elected President of the United States to systematically end democracy.  The course of events leading to this outcome need not be a repeat of the direct assault on the Capitol, but a distortion of risk of illness as a justification for military force and suspension of democratic norms."

1. Cannot Sleep After Hard Training - JiuJitsu and Weightlifting [21:18]

Nick says:

After a hard JiuJitsu training class (or weightlifting) I always have trouble falling asleep. I also have trouble eating, too. I think it’s my adrenaline from hard rolling. I am competitive and this definitely affects my ability to rest. Practice starts at 6 and usually goes to 730-830. Both days I get insomnia if I train really hard. What can I do to relax my mind and body so I can fall asleep within two hours of training?

I know carbohydrates play a role. I try not to eat too much during the day because I get drowsy at my desk job. I usually track macros and I began to up my carb intake to see if it helps the issue - it doesn’t. For example. Today I ate 131g carbs from organic purple sweet potatoes. (143g protein from organic grass fed beef). All cooked with EVOO & seasoned liberally with Mediterranean Sea Salt, garlic and pepper.  I trained at 6pm. Got home at 830. I know I need food but I cannot eat so I recently I tried forcing myself a shake made up of 35g grass fed whey, 4 eggs, plenty of fruit and 1/2 cup of oats. I am just ranting because I am suffering from this insomnia right now. I just discovered your product LMNT and instantly bought it after reading your story on the Amazon store website. I thought that an electrolyte in balance could be the issue so I’ll find out. I consume a lot of salt but maybe I actually don’t.

Then I found your Instagram and realized I can ask a question so here I am. Thanks for reading this word salad! I am excited to LMNT and resolve this insomnia!

2. Workout intensity, frequency, duration [28:11]

Dan says:

Robb, I read the Paleo Solution and have found it to be only the tip of the ice berg compared to the value of your podcasts.  Thank you, great stuff.

I am looking for more guidance on workout intensity, duration and frequency for improving body comp. I've been doing a crossfit-type of workout at my club for six months.  They call it "Dynamic" but essentially its the same stuff focusing on stability, power and strength in weekly rotations. I usually get in 3-4 of these workouts a week and sometimes a one hour bike ride (18mph) on off days. The workouts are a full one hour with a "melt down" in the last 10 minutes. I generally burn 700-850 calories during that time, ave HR 70-75% with max HR above 90% (according to Polar HRM).  I'm not sure the instructors understand the concept of stress-induced cortisol release and I want to understand it myself. I am wondering if the length and intensity of these workouts are unnecessary beat downs; and/or if I am doing too many in a week.

I started in March, weighed 236 and about 29% body fat (6' 0"). I lost 18 pounds over first 3 months with calorie reduction, higher-carb low fat. I then plateaued for 3 months with no changes in eating or workouts. I've been 100% Paleo for two weeks and the weight appears to be coming off again (down to 212 lbs now). Ideal goal is to get to 185-190 at 10% body fat.

I hear you guys talk about "Cross fit beat downs" and working out too frequently; I'm not sure if I am falling into that. I am looking for a better reference of what is an optimal body-comp program in terms of intensity, duration and frequency. Any guidance is appreciated.

Thank you for what you do.

Dan

3. Collagen and Folic Acid [34:47]

Kay says:

My SIL, who is involved with a MLM supplement company, said that I should not take collagen supplement daily because it will influence folic acid in my body in a negative way.  She said her supplement is only taken for 10 days out of 30.  I have never heard of this.  Any truth?

https://pubmed.ncbi.nlm.nih.gov/4417592/

4. Aging and Abdominal Adipose [38:14]

Annette says:

Would love to hear your comments on abdominal fat.    I am in good health for 65 yrs old.  Always had a "belly" but I am 116 lbs, 5 ft.    Not fat, but my middle holds 6-8 lbs of fat I know is there.  I have a good dietary intake, exercise 3-4 days weekly, 2 of those days are weight training.   I have good abdominal muscles under the fat I can feel.   Can I ever lose this weight?   I am an ICU nurse with a Masters in Critical Care, and I have my adult NP so I am not without a good background education.      I enjoyed one of your books on Paleo; I feel you are a great educational resource. Please advise.

5. Is "Prepping" The Only Solution? [43:37]

Richard says:

What steps can a person or family take (other than to be as healthy as possible) to mitigate this situation as best we can?  I look at what is happening in Venezuela, for instance, and wonder what I would do in that situation: an almost complete breakdown of society, with hyper-inflation wiping out saving and making income equally worthless.  Is "prepping" the only solution: lots of weapons, years of stored food/water/gas, a bunker mentality?  I'm not sure that is a viable option of the majority of citizens.  So, what are your thoughts on what the average Joe-citizen can do?

https://www.foxfire.org/shop/category/books/

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript on this episode's blog page: https://robbwolf.com/2021/10/29/sleep-trouble-after-training-aging-and-belly-fat-is-prepping-the-only-solution-thrr093/

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News Topic:

Show Notes:

Dr. Gabrielle Lyon, MD

Questions: 

Stomach Issues

Marty writes: 

Hi Robb and Nikki, love the show and all the various insight you provide and have been an avid listener for years.

For context, I'm a 44 year old very active male with a high stress job (police officer). 5'11" and 188 lbs. Prior to 2021, my stomach was basically a garbage can, I could eat anything without issues. I did however eat mostly keto/carnivore but had no issues eating carbs whenever I wanted to. Then New Years 2021, I had a very bad episode of campylobacter jejuni from some oysters resulting in a hospital trip after 10 days of constant atomic bowel movements. So fun! I was put on antibiotics (I forget which kind). Since then, my digestion has been an adventure to say the least.

It seems like no matter what I eat, I have to make sure I'm near a washroom after eating. In particular, if I try and eat carnivor like I used to, I find myself running to a washroom shortly after. If I include more carbs like rice or potatoes, I seem to do better but then I gain weight easily and find it harder to hit my daily protein goals of 1 gr per lbs of body weight.

My question, is what can I do to return my stomach to previous function? I've tried pre and probiotics. I've done a few 3 days fasts hoping that it'll cure whatever is going on but haven't been successful. Unfortunately, our Canadian Healthcare isn't the greatest and I don't have a family doctor to get these issues resolved. Any insight would be amazing!

Keep up the good work and hopefully Canada can get it's own version of RFK. Jr eventually!

Regards,

Marty

Meat and Eczema

Tamara writes:

Hi there! I’m a big fan of the show and the ancestral approach to diet and lifestyle. When my baby started eating solid food at 6 months, I prioritized giving her the most nutritious foods including grass fed beef, organs and meat stock (which is supposed to be gentler for babies than bone broth.)

Shortly after starting solids, she developed eczema. Her and I both went on an elimination diet since I’m breastfeeding. Eliminating coconut in my diet helped, but the rash continued. We find that her skin improves when we feed her chicken and seafood, but gets worse with red meat and meat stock.

Are there any mechanisms you know of that could make her reactive to beef and lamb? My understanding is that red meat is the ultimate elimination diet, so I’m feeling a little stumped. I’m hoping to heal her gut so that she can eat red meat in the future.

She’s now 9 months old and otherwise super healthy - she’s ahead of her milestones, in the 90th percentile for weight and height, and has great energy. She had an unmedicated vaginal birth, has never been given formula and hasn’t had any vaccines or antibiotics. My diet consists of grass fed beef, wild caught seafood, chicken, fruit, veggies and olive oil.

I understand that every person is different and I’m open to the idea that the diet that works for me doesn’t work for her. However, I’d like to know if there’s something else I should investigate as to why she’s reacting to red meat.

Thanks in advance! I sincerely appreciate you both and the enormous value you’ve brought to my life.

Tamara

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.

It turns out that electrolytes don’t need to be brightly colored and full of sugar...in fact, the brightly colored and highly sugared concoctions on store shelves often contain very few electrolytes…the sodium, magnesium, and potassium that your body needs to perform at its best. That's why we created LMNT!

Become an LMNT INSIDER and buy 3 boxes and get the 4th box free!

As always, LMNT offers no-questions-asked refunds on all orders - so you can try  LMNT 100% risk free.  Click here to get your LMNT electrolytes

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News Topic:

Convention of States

Three Article V Convention Efforts

RFK Jr Speech

Show Notes:

Carbohydrate Restriction-Induced Elevations in LDL-Cholesterol and Atherosclerosis: The KETO Trial

Heart of the Matter: Higher LDL on Keto Does NOT Mean More Plaque.

https://www.jacionline.org/article/S0091-6749(24)00129-5/fulltext

Long-term risk of autoimmune diseases after mRNA-based SARS-CoV2 vaccination in a Korean, nationwide, population-based cohort study

Questions: 

Keto/Carnivore for Autoimmune

Jacob writes:

Hi Robb,

I have been following you since 2009 in the CrossFit days and my entire diet has been based around Paleo since then. In 2020 I got very sick and couldn't recover fully, ending up finding out that I have post viral dysautonomia.

Recently I heard you talk about how the low carb version of the Paleo autoimmune protocol is really an upgrade. In the time since getting sick my baseline became low carb Paleo, and that kept me doing pretty well. Now that I have been heavily supplementing with LMNT it's been even better!

Can you try and get into the mechanics of why/how a keto-paleo diet makes such of a difference for these kinds of issues? Does it come down simply to inflammation?

Really appreciate the podcast. Keep up the good work!

Thank you

Jacob

Cholesterol…again

Shane writes:

Hey Robb and Nicki, I know you get asked this all the time and I've gone down the rabbit hole on every related podcast I could find of yours regarding this topic, but there is just so much information out there on this topic I don't know what to think, and I'm hoping you can help.

I'm 41, fit and healthy at least by any American standard. I've been involved with CrossFit (was even at one of Robb's Nutrition Seminars back in the day where I got to meet you both), coached for a decade, life happened and now I'm a Software Engineer. While my job is nowhere near as active, I still train 5-6 days a week but more of a mix of strength training, with some metcons, and regular doses of zone2. I still prescribe to CrossFit's nutrition in 100 words and so eat meat, vegetables, some fruit little starch and no sugar about 90% of the time. We're not financially set enough to be able to buy as much from the farm directly as we'd like, so meat is still typical feedlot stuff you can get at City Market etc. but I do try to hit 1.7g/lb of protein per day and fill in with the fruits and veggies.

I haven't had a PCP in forever and so decided to get one so maybe it wouldn't take 3 months to get any kind of appointment when/if I did need one and of course they wanted to do a blood panel, and I was curious too so I did. My panel came back and it wasn't great. My total cholesterol is 298, HDL is 55, triglycerides are 76, LDL is 225, LDL particle number is 2022 nmol/L, LDL pattern is A, ApoB is 162 mg/dL, LipoProteinA is 101. My doctor immediately started talking about statins so I asked about a CAC and did that and got back a score of 0.

With all of that data I'm just not sure how to proceed. I hear Dr. Attia talking about prioritizing apoB reduction, Layne Norton talking about the mendelian randomization studies showing the linear relationship between LDL and cardiac risk. But then I also hear Dr. Malhotra talking about statins and their misrepresented effect on cardiac disease along with Chris Kresser and obviously I want to believe what they say but I also want to make sure I'm not cutting the time my kids get with their father shorter than it had to be.

I quit drinking 2+ years ago, I don't smoke, and I feel like I eat cleaner now that I ever have, so I'm thinking I'll just keep on keeping on, continue getting yearly bloodwork, and go back for another CAC in 3-5 years to make sure things aren't progressing, but I'd love to hear any thoughts you have on the matter.

Thank you both so much for all the great info you put out there and please keep it salty.

Shane

Crohn's Part II

Fred writes: 

Hi Robb and Nicki,

You responded to my question re: Crohn's on Podcast #156 dated June 15, 2023. Thanks again for the information. I followed up on the resources you gave me and implemented a bunch of the recommendations. My stomach has been great but now dealing with sore tendons and joints which is a side effect of the biologic meds. Anyway, I wanted to provide you some additional information because you had wondered what the "precipitating event" could have been to get Crohn's at the age of 54. Again, until this point I was incredibly healthy with no issues at all. Back to the "potential" precipitating events. March 30, 2021 I got Covid (Delta) just before the vaccines came out in Canada. I was sick but nothing too serious and then because of the vaccine mandates I had to get my first vaccine on May 12, 2021, then second shot July 6, 2021, third vaccine January 8, 2022. In August 2022 my blood pressure went through the roof. I have never had high blood pressure then in January 2022 I had major stomach issues and was diagnosed with Crohn's in March 2022. Who knows if there is any connection but its interesting that this illness came about after getting Covid and then hitting my system with 3 vaccinations in less than a year. Anyway, thought you might find this interesting. Thanks again! Fred

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Transcript:

Coming soon!

Fasting Inhibit Muscle Growth; Controlling Insulin - Risk of Colon Polyps; Basement Dwelling = Pretty Skin; Neanderthals Carb Loaded, helping grow their big brains; Using Mice in Human Diet Experiments

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News topic du jour:

Bret and Heather 80th DarkHorse Podcast Livestream: What Covid Reveals About our Leaders

1. Fasting inhibit muscle growth? [22:51]

Sheila says:

Hi Guys!

I'm a 56 yr old woman, very lean and fit (5'5", 120 lbs). I do primarily weight lifting 6x/wk. I eat low carb/higher fat, mostly animal protein, above ground veggies, and healthy fats. I also do intermittent fasting... fasting between 16-20 hrs. I usually lift around 11:30am (I also do Kion Aminos before my workout (while fasted)), and have my first meal around 1pm (a post workout shake), and then 2 food meals.

I do prioritize protein making sure to get enough (100-140g). I love my eating style and timing, but I'm wondering if the intermittent fasting could be slowing down muscle growth? I'm specifically trying to make Booty-gains, LOL... and it's going very slow despite training this muscle group 3x/wk.

Not sure if it's just my age or what (and the fact that I sit all day other than my lifting and short walk after dinner), but I heard something in a podcast about it being better to eat more frequently for muscle growth...but I hope that's not the case because I love IF.

Would love to hear your thoughts on this!

Thank you so much!

Shannon

2. Controlling Insulin - Risk of Colon Polyps [26:55]

Shawn says:

Hi Rob,

Long time listener of the podcast.  Have read both of your books and really enjoy your perspective on diet, training, and especially your jiu-jitsu journey.  I myself started out with more of a powerlifting template around the age of 28.  Currently I'm 41 and doing more of a crossfit type training session 2 to 3 times a week along with the "old man jiu-jitsu" twice a week.  My question surrounds insulin and glucose levels and colon polyps.  I had my first colonoscopy at 33 due to family history of colon cancer.  They found 1 pre-cancerous polyp the first time around.  Five years later they found 4.  I recall Dr. Steven Gundry making the statement that he never saw a patient that had colon polyps that did not also have a high fasted insulin.  My fasting glucose is usually in the upper 90's.  Never had a fasted insulin test (but plan to).  My hba1c has looked good at around 5.0.  My diet is predominantly lower carb, but have always struggled with performance if I go too low.  I've heard others recommend Metformin for helping keep glucose and insulin levels more in check as well.  Just wanted to get your take on the relationship between glucose, insulin, and the risk of colon polyps / cancer.

Love the Q/A format.  Please keep doing what you're doing.

BTW, would love to train BJJ with you if the opportunity ever arose.

Shawn

3. Basement dwelling = Pretty skin? [32:56]

Kristi says:

Hi, love the podcast etc.

So, I'm a 27 year old female. And I spent most of my youth (junior high, high school, up until I was about 25) fearing the sun and sunburn. I would obsessively wear sunscreen, and I was as white as a ghost. I did catch a couple bad burns in junior high, which horrified me at the time, I didn't want to become one of those monster grandmothers that they showed in the future face cameras.

After a bit of college, I spent several years as a literal basement dweller -- I woke up in time to play World of Warcraft with my team at 5 pm. I even did most of my grocery shopping at night.

However the problem with this was I was pretty depressed, and I soon learned that sunlight, and sleeping more, can be important factors. When I was about 25 I started coming around to my old enemy, The Sun. This year, my goal has been to get as much sun as possible during the short Canadian summer -- without burning -- and store up some vitamin D for winter.

However, when I meet new people and reveal my age, they don't believe me, they think I'm 18 or 20. Was this because of my basement dwelling? Was I preventing wrinkles like they say? Should I even care, because I now know how wonderful the sun feels?

¯\_(ツ)_/¯  Maybe it's just genetics, my parents look pretty great and they are around 58. But still... I kind of like looking 20 years old. Thoughts?

4.  "Neanderthals carb loaded, helping grow their big brains"  [39:58]

Chris says:

I've been dabbling in the keto/paleo/carnivore world for several years. I lost 30 lbs after reading "Wired to Eat" just by eliminating grains. I'm not really strict right now, but I drank the carnivore Kool-Aid for a while and I believe eating nose-to-tail and perhaps a little bit of fruit and non-starchy vegetables is probably the best way for most people to eat. So when I read the article "Neanderthals carb loaded, helping grow their big brains" that someone posted on Facebook, it set me off just a bit. Their premise is that human brain development is a result of bacteria in our mouths converting starches into sugars (the only macronutrient that we do not need to survive) because our brains NEED glucose to grow, and not that: humans cooking and eating meat, fat and organs, which our bodies can readily digest and use without a bacterial go-between, caused our brains to grow. I need someone way smarter than me to argue this one... my emotions wouldn't allow me to have a civil discussion/debate. Thanks for all you do.

https://www.sciencemag.org/news/2021/05/neanderthals-carb-loaded-helping-grow-their-big-brains

5.  Using Mice in Human Diet Experiments [47:34]

Andrew says:

In your opinion, is it ever valid to use Mice as good data for experiments revolving around human diets?  I'm confused because they're used all the time, but i thought that mice naturally eat grains/oats/fruits.  It seems to me that any time you feed them a diet involving meat proteins that it would be unnatural for them, and affect their bodies vastly differently than human bodies.  Honestly though, i know nothing about "mouse biology", so i might be missing something obvious here.  Seems to me like mice experiments involving diet in humans are totally useless.

The reserve-capacity hypothesis: evolutionary origins and modern implications of the trade-off between tumor-suppression and tissue-repair

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

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News topic du jour:

Dr Peter Hotez on vaccines

The Free Press: The Rise of Deepfake Porn

Bankless Podcast episode 154 on Sign in with Ethereum

Podcast Questions:

Carnivore Identity Crisis

Carter says:

Hi Guys, Thank you for all you do to advance honest and introspective health discussions. I am grateful for you. I am a 41-year-old male with a history of severe mental health and skin issues dating back to early in life. I was discharged from my dream career in the military due to mental health issues. Candida diets, fasts, paleo, and other approaches helped me with my skin but never with mental health. After a mental breakdown the day of a planned wedding in 2021, I left my home in Georgia and spent a month in a cabin in Idaho to focus on a carnivore diet and tai chi to see if I could make progress mentally. I did. I made advances that I never thought possible. Since then I married the woman I fled and have come close to conquering life-long OCD and anxiety. Nonetheless, depression persists at times, especially when I try to eliminate coffee. After trying the lion diet while following one carnivore advocate, I developed a new severe cystic acne response that remains months later. To my family’s delight, I have become more open to the idea that carnivore is not the end-all-be-all. I find myself wrestling with an identity crisis related to this matter as I thought carnivore saved me. I also now find myself disappointed with carnivore fanatics, one in particular who would shame me for eating a single blueberry. Today, as I add things like fruit, nuts, and veggies back into my diet, I feel fine. Did I convince myself carnivore was doing the work or was it just what my body needed for some period of time? Is it a matter of time before mental health issues come raging back due to increased exposure to plant material? I feel more lost than ever with regards to my health despite feeling better than ever. All of the dogma is hard to understand. This is where I so appreciate you both for your willingness to approach everyone individually on the n=1 basis. Thanks! Carter

IF and blood glucose levels, Pre diabetes

Alan says:

I’m so glad you’re doing this show! Background: 68yrs 5’7” 157lbs. Eat very few processed carbs, have 5-7ish spirits a week Life long athlete.

I’ve been doing daily IF for about 3 years, previously with a 12hr feeding widow. Now I’ve shortened that window to 10hrs often less than 8hrs. However my blood glucose levels seem to always hover over 100. Am I

“pre-diabetic”. What other tests might I try and are there any other Lifestyle factors I can play with?

My wife’s digestion needs urgent help

Kyle says:

Hi Robb and Nicki,

Long time listener of the podcast! I’m reaching out today in desperation for my wife. About a year ago, my wife started having SEVERE constipation and bloating. Last March we went to the E.R. for the first time because the pain from her stomach/intestinal region was a 9/10. They did some scans and said she was severely backed up, and told her to just eat a bunch of fiber and take Mira lax and sent her on her way. Super helpful, thank you sick care system.

Over the past year it’s gotten progressively worse, and we’ve tried multiple diets to try and get this under control, from low-FODMAP to strict carnivore, and nothing seems to help. Prior to all this starting, she was very fit, worked out 5 days a week and movement was her life. She ate a pretty healthy diet for the most part - fruits, veggies and meats made up most of her diet, with some protein bars and powders mixed in too. This last year, she’s lost 15 pounds on an already slim, athletic frame that didn’t have much room to lose. No matter how she eats, she gets incredibly bloated with sharp pains in her stomach/intestines and has to give herself multiple enemas each day to try and get things moving, sometimes with no luck.

Within the last week, we’ve finally had an endoscopy and colonoscopy. The endoscopy found a small hiatal hernia, and some white spots in her esophagus that they are testing for candida. Her doctor says GHD hiatal hernia is too small to be causing her symptoms and doesn’t require surgery.

In the colonoscopy, they found a small polyp, an ulcer they’re doing a biopsy on, hemorrhoids, and said she has a tortuous (redundant) colon. They ruled out cancer, which was actually was bad news to her, because she wanted something that could be treated at least. They prescribed Linzess and she just started the first day to help get the constipation under control. She doesn’t have much hope it’s going to work though and I can’t say I blame her after all she’s been through the past year.

Besides the physical pain, which is more than anyone should have to bear, it’s taking its toll on her mental health as well. She doesn’t want to be alive anymore. She can’t do the things she enjoyed previously, she can barely eat without becoming nauseated or throwing up, and she just doesn’t see the point in living anymore. We’re doing what we can on the mental health front with professionals, but I fear it won’t get any better until her body is normal again.

We really have no idea where to turn anymore. Her massage therapist thinks it could be related to a tight muscle in her low back that needs myofascial unwinding. We have an appointment this Friday to get that worked on. My wife says when she presses on that muscle in her low back, she can feel pain through her pelvic region. Is there any way a muscle could be constricting her bowels?

I’m not sure what else to say, I’m sure there’s plenty more info you need from me, so let me know what would help. We’d really appreciate any ideas you might have - if you knew a loved one in this situation, what would you tell them?

We both appreciate you and all the work you do for the Rebellion. Thanks for taking the time to read this!

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript to this episode here: https://robbwolf.com/2023/02/10/carnivore-identity-crisis-if-and-blood-glucose-severe-constipation-thrr141/

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News Topic:

The vertical farming bubble is finally popping

Show Notes:

Here is a link to kidney.org for an eGFR calculator where you can put in your creatinine number with your actual mass etc. and get a more realistic result.  https://www.kidney.org/professionals/kdoqi/gfr_calculator

Questions: 

Paper Review : Increased protein consumption linked to Sarcopenia

Miquel says:

Hello Robb and Nicki,

I really appreciate your podcast! (I listen in via Podbean).

Recently I came across a study conducted in the UK that has really stumped me and was wondering whether you might be able to have a look at it and help shed some light on it?

For your ease of reference, here is the link from whence it came:

https://academic.oup.com/ageing/article/52/2/afad018/7036280?login=true

Keep up the good work!

All the best regards,

Miquel Cerqueda

Hashimoto's and Elevated Liver Enzymes

Josh says:

Hi Robb and Nicki - I have been eating paleo-ish since about 2009. I was diagnosed with Hashimoto's 7 years ago. I have been seeing a functional medicine practitioner since then and have had good luck keeping all things thyroid-related where they should be. The one issue that has plagued me is elevated liver enzyme levels (ALT, AST and GGT) for years. I do not have any symptoms (pain, etc) that I know of related to elevated liver enzymes. My doc is concerned that I may have liver issues down the road. I do not regularly take any other OTC meds that could be causing this either.

The best success I had is when I greatly reduced my exercise levels. The theory was that the exercise causes muscle damage that, in turn, over-taxed my liver. Over the past 6 months I have increased my exercise greatly. Every afternoon I run 3 miles with the dog except on Saturdays when I hit the trails to run with friends for usually 5-10 miles. I also do kettlebells 2x week, club swinging 2x week and 2 days of balance and mobility training in the mornings. The kettlebells and clubs are not intense - not crossfit type metcons, just the basics.

I recently had blood work done and, no surprise, my liver enzymes were even higher than normal. Do you have any other ideas of what could be causing this? Anything else I could try? Or should I drop down to a lower activity level and have labs run again after a few months to see if the pattern holds?

Potassium Chloride in LMNT

John asks: 

Hi Robb, had a convo with someone about LMNT and was curious as im looking to add LMNT to my low carb diet potentially. But a curious question was brought up by the other person, im sure its easily explained, what is the difference between the potassium chloride in LMNT vs how its used in lethal injections? Is it simply a case of dose makes the poison? Thanks for your help! Im sure this concern brought up by a friend holds no true weight.

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Targeted Ketogenic Carb Sources, Does Cold (Ice) Immersion Blunt Muscle Growth Post Workout, Poor Man's Cryotherapy, BPH (Benign Prostatic Hyperplasia), Viruses in Meat?

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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)

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News topic du jour:

CDC (quietly) removes a massive claim on vaccine safety

Podcast Questions:

1. Gut microbiome & antibiotics [36:36]

Alex says

Hi Robb!

I’ve heard you talk about the importance of a healthy gut microbiome and the impact it has on other areas of the body (mental health, etc). I wanted to get your opinion on potential solutions for promoting a healthy gut microbiome in less than ideal circumstances. I have ulcerative colitis and I’ve had my colon removed as well as some of my small intestine, I have been on antibiotics and steroids daily for about 1.5 years to deal with ongoing inflammation issues. I assume that the antibiotics wipe out any good gut bacteria I have on a daily basis, and I struggle to get any answers from my medical team on what I can do to maintain any sort of good gut bacteria. I’ve tried probiotics, but assume they’re counteracted by the antibiotics. Any suggestions or resources you think may help?

Thanks for all you do!

Alex

Prescribing an antibiotic? Pair it with probiotics

Saccharomyces boulardii to Prevent Antibiotic-Associated Diarrhea: A Randomized, Double-Masked, Placebo-Controlled Trial

2. Queasy running [48:12]

Eric says:

Hi Robb - my wife and I are huge fans and she suggested I write to see if you had any thoughts on this. I’ve been an athlete my entire life and always a runner. Lately I’ve experienced nausea about a mile into my runs. I’m not running hard, in fact it’s really just as I’m getting warmed up. I’m breathing harder, but not like race-hard - if that makes sense.

We are huge LMNT fans and I consistently consume at least 6000mg of sodium daily. Particularly in the summer heat.

I don’t experience this any other time other than when I start to run. If I stop for a few min, the feeling generally passes and I can go on with my run. I’ve looked at what I’m eating prior to my runs and (1) nothing has really changed, even though this feeling is relatively recent and (2) I don’t see anything that I think would make me nauseous. I’m a pretty consistent and clean eater. Could this be an electrolyte issue??

For reference: I’m 5’9” 165lbs, lean/muscular.

We eat low carb (my wife follows Dr Bernstein) so I eat similarly but include dairy & berries

Would greatly appreciate any thoughts you might have on what could be causing this. Thanks for all you - and Nicki - do to keep us informed and entertained!

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

You can find the transcript at this episode's blog post at https://robbwolf.com/2022/08/19/gut-microbiome-with-no-colon-and-daily-antibiotics-queasy-while-running-thrr121/

Vitamin D while pregnant, Fungus and Mycotoxins, Post workout insulin, What to ask for to get the most impactful blood test, Calcium supplementation on a carnivore diet.

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Show Notes:

News topic du jour:

Reaction of Human Monoclonal Antibodies to SARS-CoV-2 Proteins With Tissue Antigens: Implications for Autoimmune Diseases

1. Vitamin D while pregnant [27:55]

Lori says:

Hi Robb and Nikki!  I have heard you mention in the past that you are a proponent for using tanning beds to improve vitamin D levels.  I have also found this to be helpful at keeping my levels up in the winter months and have seen big improvements at fighting off the winter blues.  However, I am pregnant so I am curious if this is a huge "no" and I need to only rely on my supplement?  The supplement alone has never been enough to keep me out of the lull in mood that I experience in the winter.

I am currently in my first trimester of pregnancy.  I have Native American heritage, so I am fairly dark complected and do not burn easily.  I live in Texas which may be slightly better for UV exposure, but work 5 days a week indoors so it is guaranteed that during the winter my sunlight exposure plummets.  Should I just suck it up and deal with the mood and only take a supplement?  Or would a couple days a week of tanning bed be ok to get me through the next few months during my first and second trimester? Thanks for your input!

2. Fungus and Mycotoxins [32:17]

Sean says:

I have been following you guys for many years now, listened to All your podcast episodes (Paleo Solution up to Rebellion Radio)! I don’t remember you guys talking about the role Fungus (Candida) plays with all this metabolic disruption. Diabetes, Cancer, Arthritis, Alzheimer, Lupus…

Perhaps we have a Ptolemy science understanding of metabolic disorders?

I recently found “Know the Cause” ~ and Doug Kaufmann’s ideas on the subject, sorry but he has made me second guess what’s really going on.

I'm curious how deep is this “mycotoxin” problem? I understand and generally tend to agree with you on the Bulletproof coffee is great marketing, but until I get definitive understanding of the real causal problems of Fungus in general...I remain neutral, smooth talking salesman must be scrutinized all times. However it’s the only “root cause”  theory that I’ve heard that could make sense. Not the insulin resistance theory, which could be proved if we actually measure the insulin levels, before during and after, injecting mycotoxins into mice and rats to give them diabetes! Darn circular logic!!

3. Post workout insulin [37:04]

Chris says:

Hi Robb, I was wondering about post workout insulin Spike. Did the Bros have it right with spiking insulin post workout with high GI carbs to get more muscle? Or should we keep insulin on the low side so we don't get more fat? Thanks!

4. What to ask for to get the most impactful blood test [41:28]

Nate says:

Hi Robb and Nicki,

I plan on getting a blood test through my doctor. I'm guessing all blood tests are not created equal. So do I simply ask for a "blood test", or do I ask for a blood test that measures "xyz"? And if the ladder, what would be your "xyz" to get measured? And also please provide an optimal range for each.

[More info below if it is helpful]

For context on what I'm personally looking to accomplish:

I'm a 33 year old male, been off and on with Keto for years, Keto is my holy grail for getting back to my prime condition (following your Keto Masterclass regimen of higher protein, adequate sodium, and not-so-crazy-on-the-fat has been the most effective and enjoyable way for me).

I've been fully back on a good Keto regimen for two months now. I'm 5 10, weigh 210 lbs, but muscular, at around 12-17% body fat.  I (thankfully) seem to put on muscle fairly easy from heavy, slow, and low rep weight lifting 1-2 times a week. However I'm still working to get this tire of fat off of my hips/waste. Other than that the rest of my body seems lean and muscular.

My general Keto Mojo numbers are as follows:

Ketones: 1.4-2.4 mmol/L.

Blood glucose: 76-85mg/dl upon waking and I manage to stay in the 90s even after eating.

And whatever these two things are:

HTC 25-45%

Hb: 8-14%

I want to see in my blood work where I fall on the scale of optimal health while on Keto, so that I can spot problem areas or deficiencies. As I'm approaching my mid 30s I know testosterone is one thing I'd like to have tested, as I have felt like it has decreased (which I know you've mentioned happens when someone dives right into keto and weightlifting after being a chub).

So, what would you ask your doctor to test for in a blood test? And what numbers (ranges) would you be absolutely thrilled to receive back from the test?

Absolutely love the Q&A format. Longtime fan since 2012, books, Keto Masterclass, Podcast. I hope you and Nicki continue with this format. The episodes help me look forward to being successful on my diet.

https://precisionhealthreports.com/ there is special pricing for healthy rebellion members - just one more reason to join THR :)

5. Calcium supplementation on a carnivore diet. [45:16]

Saul says:

Hey Robb, discovered your show listening to Paul Saladino podcast and I am loving it! Every time I learn something new, thanks so much for what you do! You are also a libertarian, that is freaking amaxzing! Hahaha Also love your interactions with Nikki! 🤣🤣🤣

So a bit of context, I am 29years old, 150 pounds 5'8" , I follow a carnivore diet with honey, I eat 500g meat a day, 2 ounces of liver, some whey post workout and I do greek yogurt to get calcium in my diet. I also take vit D and boron. I read that calcium is essential to produce melatonin and I noticed that when I dont consume greek yogurt or any other dairy, I tend to wake up in the middle of night and when I do consume, i sleep very well. So I was listening to your podcast last week when you said that there is a huge difference between grassfed and grainfed dairy. I would like to let it go of the dairy just for a test and since here where I live, in Portugal, grassfed dairy are way more expensive than grainfed dairy and I still want to have calcium at my diet, I would like to know what are your thoughts on calcium supplementation, is there any form that is safe? Paul said that calcium citrate is not a good idea because it can cause heart and kidney malfunction. He suggested for me to do bone broth, but I am a graduate student and every bit of time that I can save, I do so bone broth is kind inconvenient. Thank you so much!

Sponsor:

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Have you tried LMNT electrolytes yet? If not, this is the time to do it. Until January 31st, 2021 you can get a FREE 8 count sample pack (just pay shipping!). You’ll get: 2 sticks each of citrus salt, raspberry, orange, and RAW unflavored.
Click here to get your free LMNT sample pack

Transcript:

Download a copy of this transcript here (PDF)

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In this episode Robb chats with Diana Rodgers, co-author of Sacred Cow and founder of Sustainable Dish. They chat about a recent study out of Harvard that claims that eating two servings of meat per week increases risk for Type II Diabetes. They also chat about Diana’s decision to wrap up the Sustainable Dish podcast and what’s next on the horizon. 

Show Notes:

Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon...

This episode we have special guest Emily Fletcher. Emily Fletcher is the founder of Ziva Meditation and the leading expert in meditation for extraordinary performance. Her book Stress Less, Accomplish More debuted at #7 out of all books on Amazon.

Make your health an act of rebellion and join the community here.

Please Subscribe and Review: Apple Podcasts | RSS

This episode of The Healthy Rebellion Radio is sponsored by Kettle and Fire. Kettle & Fire makes the first USDA approved, shelf stable bone broth made with grass fed AND finished beef bones and organic pasture raised chicken bones. They are committed to making healthy food accessible to as many people as possible. Check them out at kettleandfire.com/robbwolf and use code HEALTHYREBELLION for 15% off.

Download a copy of the transcript here (PDF)

Watch the podcast video here

Show Notes:

News topic du jour:

Effects of Intermittent Fasting on Health, Aging, and Disease

This episode we have special guest Emily Fletcher. Emily Fletcher is the founder of Ziva Meditation and the leading expert in meditation for extraordinary performance. Her book Stress Less, Accomplish More debuted at #7 out of all books on Amazon.

The New York Times, Good Morning America, The Today Show, Vogue and ABC News have all featured Emily's work. She's been named one of the top 100 women in wellness to watch, has taught more than 20,000 students around the world and has spoken on meditation for performance at Apple, Google, Harvard Business School and Barclays Bank. Ziva graduates include Oscar, Grammy, Tony & Emmy award winners, NBA players, Navy SEALs, Fortune 500 CEOs and busy parents

The Ziva Technique is a powerful trifecta of mindfulness, meditation and manifesting designed to unlock your full potential. It's benefits include decreased stress, deeper sleep, improved immune function and extraordinary performance.

I and my wife both use Ziva Meditation, and it has been life changing.

Fasting Blood Sugar & Tooth Enamel, Lp(a) and CVD Risk, Cold Plunge, Carnivore Muscle Soreness, Link Between Sodium Intake and Calcium Excretion

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Show Notes:

News topic du jour:

We Broke Phosphorous

"Throughout most of human history, farmers raised crops and animals side by side, which allowed them to easily recycle manure as fertilizer. During the 20th century, however, agricultural specialization separated livestock operations and grain growers, often by distances too large to transport manure.

This geographic rift effectively severed the last remaining strand of the human phosphorus cycle. And it led to a surplus of phosphorus in areas of intense animal agriculture, exacerbating pollution problems in places like the Chesapeake Bay, the waterways of Wisconsin’s dairy country, and Lake Erie. According to a recent study by Metson and others, 55 pounds of phosphorus are released into the environment for every pound of phosphorus consumed in U.S.-raised beef, more than half of which comes from manure. (For wheat, the ratio is roughly 2 to 1.)"

1. Fasting Blood Sugar & Tooth Enamel  [17:35]

Kara says:

Hi Robb and Nicki,

I have been enjoying the Q&A podcasts and you answered a question recently that is similar to mine.  I am writing because I am still struggling.  While all of my other readings are in a healthy range, my fasting reading is always in the low 100s.  I have tried eating carbs at dinner, taking carbs out of dinner, and more recently extending my fasting window.  But I can't get it to go down.  My a1c has been creeping up in the past couple years as well.  In the summer months, I train in the mornings and eat most of my carbs then.  But when I am working (I work a school schedule), I train around 4 in the afternoon and have my carbs at dinner.  I sometimes struggle with sleep and I was having a snack before bed.  I stopped the snack due to this issue and I often wake hungry, but I don't eat to ensure I have a 12 hour fasting window.  I am naturally up between 5/5:30 and I eat breakfast upon waking. When I am working, I have to eat this early, as I get up and leave for work.  I have contemplated fasting in the mornings to extend the window longer, but I am truly very hungry when I wake.

Some details about me: I am a 40 year old mother of two boys ages 11 and 9.  I had gestational diabetes with both pregnancies.  When your book Wired To Eat came out, I read it and immediately got a glucometer.  I have been struggling with this fasting number for years.  I am 5'6"  and 130 pounds.  While my job is pretty sedentary, I walk 12-18k steps per day and strength train 3-4 days per week.  In my 20's, I had hypothalamic amenhorrhea due to under eating/ over exercising.  My body has been very sensitive to stress ever since and I will lose my menstrual cycle very easily if I under eat or over exercise.  (I tried to diet recently out of vanity and all it got me was acne and a messed up cycle.). All of the female hormone experts suggest a good serving of carbs at dinner for sleep and hormones.   But I have been trying to figure out what is right for me.  I eat 75-100 grams of carbs per day.  Those 100 gram days are very active days.  I have not gone fully Keto because I started having a lengthening of my cycle when I was dropping carbs lower than that.  My next physical is in August and I will have more blood work done.  But at this point, my doctor thinks I am a hypochondriac because I worry about this, yet I don't look the part. It is frustrating.  If you have any other suggestions for lowering the fasting number, I would be so grateful.

As a side, I heard you mention you had enamel loss from apple cider vinegar.  Do you have any tips for preventing further loss or rebuilding enamel? I have experienced the same.

Thank you for all you do.  Your work has been so helpful to me and I am grateful that I can often refer to your writing when I have questions about my health.

2. Lp(a) and CVD Risk  [23:14]

Ben says:

First time, long time! Love the show. It is my go to podcast for workouts (AthleanX) and clinical documentation time (I’m a physical therapist)
I’m a 35 y/o male. 5’11” 185 lbs. Not sure on exact body comp, but I have a pretty solid dick root, so it’s good.
CVD history of bicuspid aortic valve. The way I understand it, I’m staring at increased wear and calcification on that valve as I age.  No changes on echocardiogram so far.
Ive been eating paleo/primal/occasional keto for 3+ years now and have had great body comp changes abs generally feel pretty damn good.  My lipids have been elevated and I opted for an apoB and Lp(a) assay to more accurately assess risk-
ApoB - 111 mg/dL
Lp(a) - 81 nmol/L
Regular lipid panel
TC - 251
HDL - 84
TG - 61
LDL - 155

My question(s) to you is, have you come across any Lp(a) lowering protocols? Also, any ideas on reducing general calcium build up over a lifetime?
I appreciate all you do. Sacred Cow was awesome!

3. Cold Plunge  [30:45]

Hannah says:
Last year I used my pool for cryotherapy (cold plunge). This time of year the temperature is 48-50 degrees F. I've been doing it on days I don't lift for five minutes.
As I continue to recover and restore my hormones, is this a good practice or too stressful on the body?
Would it be better to just stick with the suana or red light therapy?
Any passive options I can do to induce a hormetic response on my off days from the gym without stressing my hormones too much?

4. Carnivore Muscle Soreness  [36:01]

Bill says:
Hope this is the correct forum. My problem is extreme muscle soreness. A
little background. I was diagnosed pre diabetic in October. Immediately
started  low carb primal blueprint, was doing well and learned of
carnivore. Started carnivore the day after Thanksgiving. Since carnivore
the day after a workout my muscle soreness is way above what it should
be. I cut my workouts to about 25% of what I was doing prior to primal
to anticipate for the lack of carbs. I'm a 51yo male about 210lbs 6'3"  I
consume about 200g protein a day and the same in fat. I mix a tsp and a
half of salt in water during the day along with a quarter tsp of
potassium chloride and about 700mg of magnesium. My question is about
the excessive soreness. As an experiment I waited till my legs we're
fine and did 10 air squats. The next day the soreness was at about the
level of an intense leg day. Is this normal and I just need to wait
longer or am I doing something wrong?

5. Link Between Sodium Intake and Calcium Excretion  [40:23]

Annie says:

Hi Robb and Nicki

Thank you so much for all the knowledge you provide to your listeners via your awesome Podcast!

Wondering your thoughts on the link between sodium intake and calcium excretion.  Knowing your thoughts on sodium and how important it is to maintain electrolyte balance, I was concerned when my endocrinologist recommended I decrease my sodium intake as it maybe contributing to Ca excretion in urine thus increasing risk for OP to my bones.  I did a 24 hr urine calcium test and results indicated I was slightly higher than the normal range.  I do have osteopenia due to early menopause, 38, and no hormone replacement therapy until 7 years later when I finally realized that my low estrogen needed to be addressed despite my MD telling me that wouldn't help and I would need to go on bone medication.  No other health issues and blood sodium last time tested was 138 which is lower end of normal range (low end was 135 for the lab test I used).  Also, blood pressure has always been on the low side (90s/60). No issues with light headedness etc. I eat a whole foods diet and was using Redmond's Real salt to taste.  I have recently been trying to limit my fluid intake to no more than 80-96 ounces/day.  I may have been unintentionally overhydrating in the past- not sure how much this would affect the Ca excretion

Thanks so much for your time!

Kidney and Calcium Homeostasis

The effect of dietary sodium on calcium metabolism in premenopausal and postmenopausal women

"As sodium intake increases to higher levels, there appears to be proportionally smaller increases in urinary calcium. It appears that postmenopausal women adapt to a high sodium diet by replacing the increased urinary excretion of calcium with increased bone resorption."

"Studies in young men and women (Breslau et al, 1982) have shown that on high sodium diets of 250 mmols compared with low sodium diets of 10 mmols, urinary Correspondence: Prof R Eastell Received 26 April 1996; revised 3 March 1997; accepted 9 March 1997 European Journal of Clinical Nutrition (1997) 51, 394±399 ß 1997 Stockton Press. All rights reserved 0954±3007/97 $12.00 sodium and calcium excretion increase but so does calcium absorption, showing that an increase in urinary calcium does not necessarily indicate bone loss."

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Download a copy of this transcript here (PDF)

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

News Topic:

Ruminating on soil carbon: Applying current understanding to inform grazing management

Show Notes:

Think Fast: The 252nd Evolutionary Lens with Bret Weinstein and Heather Heying

Dry Fasting Club Podcast

Dr. Ruscio MCAS Diet

Questions: 

Mast Cell Activation Syndrome

Angie writes:

Hello Robb and Nicki -

I have been listening on and off for a couple of years, and I appreciate your perspective and how rational and fair you are in your approach.

Some background, three and a half years ago I got pregnant and early in the pregnancy I identified that I needed to manage my blood sugar with diet, which I successfully was able to do. About a year after having the baby I was diagnosed with methane SIBO, and went through a long treatment, which was successful and improved my gut symptoms drastically. After this, my cholesterol levels and insulin resistance score improved quite a bit. The past year and a half , I have been wearing a continuous glucose monitor, knowing that I am vulnerable to type II diabetes, and in hopes that I will be able to improve my blood sugar and regulate my menstrual cycle. I think it is also be important to mention that I have had poor gut health since I was a child, I suspect I am on the spectrum of PCOS - as I have an irregular cycle which is consistent with those patterns, and I have high cholesterol and have since I was 18 years old, I tend towards inflammation, and I would say I have about 15# to lose. Despite all my efforts by ensuring quality sleep, eating low carb - unprocessed and high quality foods, weight training 3x per week, managing my stress with meditation, and walking 5-7000 steps per day, things are not improving. I have also tried berberine and various other recommended supplements and there is ZERO improvement. My A1C three years ago was 5.3 and most recently it is 5.7.

The week before Christmas I had the flu, 104*F fever for four days, congestion and a cough. A week after having the flu, I noticed that my head, shoulders, chest and other parts of my body seemed to be getting hot and itchy like hives, plus I was having bloating and constipation/diarrhea, and physical anxiety (like tight chest, pulse in the 90s). Plus, my blood sugar was spiking after eating a low carb meals and in other situations that didn't make sense. At a certain point I tried to help myself by taking electrolytes and extra whole food vit C. and things continued to get worse. A couple weeks ago my blood sugar was going up to 125-130 and sitting there all day, even if I walked or exercised, and then it would go down to 90-100 after I went to bed. This has happened a couple other times before, and I could not identify why this was the case. All this time I was eating under 40g or less carbs, around 140g protein, and 100g+ fat. As my symptoms got worse, I was led down the podcast rabbit hole of Mast Cell Activation Syndrome, and histamine intolerance, which I had learned about years ago but didn't necessarily think I fit into this category.

In hindsight, I am realizing that Mast Cell Activation Syndrome and or having high histamine loads in the body, may explain some of the very unexplained and inconsistent patterns I have observed while using the CGM over the past year and a half. Some examples are, blood sugar spikes up to 130 after taking supplements (!), blood sugar spikes up to 160 after eating low carb soup with bone broth and vegetables, spikes after low carb meals that I would include ferments or drinking hot chocolate (made with collagen, coconut milk, salt, cacao and stevia). And maybe, it explains why my blood sugar will go up to 170-200 with any intense exercise, and my inflammation takes days to recover from. And I am wondering now, if it is why I am seeing no improvement with my insulin resistance, even after consistently (not perfectly) doing all the things that are supposed to help with insulin resistance.

Have you explored the relationship between insulin resistance/type II diabetes and Mast Cell Activation Syndrome? As I look back at my health journey this is starting to look very possible to me, but I am not a scientist or medical professional, and know that there is so much I do not understand . And, I am wondering if you have explored this for yourself at all?

But then still my question is! What is to be done? Lymbic system retraining? Somatic experiencing? Making sure the body has balanced and adequate minerals? Low Dose Naltrexone? At this point I have tried many different things, and man, if I knew what to do I would do it.

I am so curious what you guys think, and would be so grateful to hear from you.

Angie

MCAS and histamine after exposure

Jacob writes: 

Hi Robb and Nicky,

First thank you very much for the podcast. It's really helpful to hear all the different approaches to the health questions people raise. On last episode you mentioned you might do the next episode on MCAS.

Personally I have post viral POTS and some sort of MCAS after my 2020 COVID infection. LMNT helps me avoid POTS symptoms and if I completely avoid histamine from food I do great, with basically zero issues. I found that I can even take grass fed beef liver pills before I have a meal with histamine and it seems to help me avoid the issues.

I have two questions. First, do you have any experience on how the liver pills help me to not get beat up when I take them prior? It seems to have something with natural DAO but to be honest it's sortof a black box. I have basically no clue how much I'm ingesting from a DAO standpoint. I was taking the Ancestral Health beef liver pills and taking 6 capsules before the meal. That seems to help.

My second question is the more important one. How the heck do I deal with a histamine exposure. If I get got, I have anywhere from 24-48 hours of brain fog, extreme fatigue, malaise, and depressed/depression feelings. If there were something that I could do post exposure to abate this while I recover I would be extremely grateful. I found that if I take antihistamines (my rheumatologist recommended citrizine) that it helps *some* but not really enough.

Thank you!

Jacob 

Dry Fasting

Andrea writes:

Hey Robb and Nicki, I was hoping you might talk about dry fasting. I recently listened to a Dark Horse podcast where Brett and Heather talked about their experience dry fasting and have become quite interested in it. Since I greatly value your ability to look at these things reasonably and scientifically, I was hoping you could share your thoughts on the subject.

Thanks

Andrea

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Welcome to Salty Talk. This is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

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In this episode I talk to my friend Dave Duley about COVID, community, disaster preparation, resilience, business, and more.

SHOW NOTES:

The video we mention in the intro:
https://www.facebook.com/822608725/posts/10157997213813726/?d=n

Transcript:

Download a copy of the transcript here (PDF)

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

News Topic:

Incident type 2 diabetes attributable to suboptimal diet in 184 countries

Nina Teicholz twitter thread

Show Notes:

Precision Health Reports

Train with Morpheus

Questions: 

Weight gain, inflammation, cholesterol, cardio

Becky writes:

I am SO sorry about this length, I truly tried to whittle it down. I think I’m giving you too much information. :) I hope I don’t disqualify myself over the length and also THANK YOU in advance for your help!

Hi Robb + Nikki, I have been bingeing your podcast lately and as it turns out, I have a question (actually more than 1) for you. I am going to be 46 in June. I have worked over 25 years in restaurant kitchens, so a lot of physical work + standing on my feet all day. My husband and I reside on Cape Cod which is hot and swampy in the summer, therefore the kitchen environment is hot and swampy and depleting in every way. At age 34/35 I began going into perimenopause, and I have officially been in menopause since June 2022, at age 45. I tried for years to get my period back. I had been vegetarian/sometimes vegan for about 6 years and then I switched to Paleo intermittently for a few years. Plus Acupuncture, TCM, Plant Paradox, Medical Medium, dozens of Whole 30’s, etc. I’ve tried it all, though none for more than a month or two. The past few years have found me 60 + pounds overweight (I am 5 3 1/4 and currently weigh 188-190.), sore, stiff, weak, with thinning hair, lack of mobility, and feeling depressed. I have sleep apnea and am going on one year with my magical C Pap machine though lately that has seemed to level off and I am waking up tired again. I had bloodwork done on January 31 that revealed high cholesterol and stagnant liver function, with glucose on the high level of normal which my doctor seemed to think was fine, 93/99. (TC 206; HDL 41; Trig 83; LDL 146; liver: AST 40; ALT 80). Also higher blood pressure than I’ve ever had, 138/80. Usually doctors exclaim over how great my blood pressure is! Determined to get my health and vitality back on track I re read your two books, Robb, (Wired to Eat and The Paleo Solution.) I decided to dive back into Paleo but cut out all carbs, and I had already been booze free since December. I started IF most days, started lifting weights a bit, but still avoiding cardio which I DESPISE When I increase the animal protein though, I tend to stop pooing regularly. I was vegetarian for a few years and had no problem moving things out but I feel that is what precipitated my descent into metabolic haywire. I have been supplementing lately with magnesium, minerals, Vitamin DAKE from Dave Asprey, some TCM herbs for liver support, and I’ve been on the lookout for a good digestive enzyme. I had given up coffee for nearly a year because it was making me hot and anxious, and I thought it was a factor in my hair shed, but lately I started mixing a little coffee back in to my Rasa along with collagen, which I just started using again. I started eating a lot of full fat cottage cheese for more protein, the only dairy that doesn’t seem to make me phlegmy. Then the past few weeks, some wine here and there. I got my second round of bloodwork done on April 4 and my cholesterol went UP, though my liver improved.

(TC 246; HDL 49; Trig 85; LDL 178; liver: AST 30; ALT 39). She didn’t test my glucose again. I do have heart disease and high cholesterol in my family. Did my cholesterol go up from wine, even though my liver improved? Cottage cheese? Not really exercising? All of the above? After I read your books again I asked my doctor to authorize tests for my A1C, LDL-P, and CRP but she refused. Something about coding for insurance and blah blah blah. I see her again at the end of this month and I am hoping she will agree to the other tests after seeing my cholesterol jump.

I have always been a giant ball of stress and nerves (don’t ask me why I chose the worst possible career for that). I know I need to meditate and breathe better, and sometimes I do. I used to be stronger and fitter. My other issue is I tend to reject routine after a while. I have a terrible, terrible sweet tooth as well. I am my own worst enemy! My weight has yo-yoed constantly over my life, but this is the heaviest I’ve ever been. I gained 10+ pounds last spring, then jumped another 10 pounds between September and December. (In 2008 I was 130, right before going veggie.) A lot of my dilemmas ramp up next week as I return to work full time: 

I work from 1-2 pm to 10-11 pm 5-6 days a week. Eating on the job is a no-no, although we all graze on the down low. I could take a break, in theory, but simply don’t have time. Most shifts I don’t have time to drink out of my water container right in front of me (I bring a gallon of water with 2-3 LMNT packs in it to work.) An average shift leaves me hot, sore, sticky, thirsty, and anxious. So in terms of IF and exercise:

If I wake at, say, 9 am (and feel like absolute road kill, btw, and both feet are on fire from pinky toe bunions) and need to be clocked in at work by 1:30 or 2, that leaves me 4.5 hours to get all my meals in, exercise, AND spend time on soul fulfilling hobbies. I try very hard to not eat or have a drink when I get home from work, but sometimes I’m ravenous. (Or am I just dehydrated and anxious? They kind of feel the same.) And then as we slide into the busy summer season I’m having a drink every night…

What, when, how much do I eat during the day? If I am going to eat after work, what type of macro situation should I have? I’ve thought about bringing meat sticks or homemade collagen gummies in to work, but then I’m snarfing them in the corner between tickets and I am most definitely NOT in a parasympathetic state, so in that case is it better to just be hungry?? Also the siren song of the bowl of salty french fries beckons all night, which we all pick out of.

I feel like HIIT 3-4 days a week, heavier weights and less reps, with maybe a yoga class or two or three mixed in is what I need (although I need to actually DO it) but my husband thinks I need to jog for an hour 5 days a week and lift lighter weights with more reps. He says I need to do so much cardio that I puke. I’m not liking the sound of that. Is there a happy medium somewhere or am I just a whiny baby? I keep hearing you mention “zones” for cardio and I’m not sure what that means.

You had a question regarding cholesterol a few weeks back, a man named James I think who cut out carbs and his cholesterol jumped as well. You recommended him adding a few more carbs. But I thought cholesterol came from dietary carbs? I miss fruit and potatoes and winter squash. I really miss the vibrant and energetic person I used to be, also.

**Some reference points that may or may not be useful for you that you don’t need to add to my question, or read out loud, but just in case you need more info along with the novel I’ve already written:

• We work in a seasonal restaurant so we have winters off, which is when I try to wrangle my health back in line before the slow slide into the madness of summer. I’m TIRED of this merry go round. I want to be healthy and sustain my vitality all year long.
• I have really good work shoes and orthotics only available at my podiatrist’s office. Interestingly I had bunion surgery in 2001 for both my big toes. My newest bunions started paining me in late 2019.
• 2017 I had 4 menstrual cycles all year, then 2 each in 2018 and 2019, then my last one in May 2021. My cycles have been irregular throughout my whole life. I have never been pregnant. When this all began an older male doctor bullied me onto the pill. I stopped after a month because I felt WEIRD.
• I’ve not had Covid that I know of, but I did fall for the 3 jabs: April and May of 2021, and January 2022. Never again though. When I was very little I reacted badly to the DTP shot (lower body paralysis for a day after) so I was hesitant to get the C shot but didn’t seem to get anything but a sore arm, knock on wood. I guess only time will tell with that situation.
• Did I mention tong-itis (the kitchen version of tennis elbow) in both arms? In 2017 it was so bad I couldn’t shift the gears in my car. Basically I am just inflamed, stiff, tight, contracted. I know I need to stretch more or roll on my foam roller or fascia balls but then I think so much about what I need to do I don’t do anything and I end up sitting in my chair all day, dreading work

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

Show Notes:

When would you consider using medication (statin and/or PCSK9 inhibitor)? [12:39]

How much are results affected by recent behavior? [27:48]

What trends can we expect with dietary changes, such as switching to keto? [34:12]

What's the best way to share Precision Health results with your doctor? [48:29]

What do you think of lean mass hyper-responders? [1:02:44]

How big a risk is high particle number by itself, and what's best way to reduce that number? [1:12:56]

What do you think of the the homeoviscous adaptation to dietary lipids (HADL) model paper? [1:28:55]

What's the difference between the Diabetic Risk Report and Cardiometabolic Risk Report [1:34:41]

What if you're stuck with basic conventional lipid testing? [1:40:20]

Will there be an option to upload your own data to generate reports for those in other countries that can't get a blood draw order directly? [1:47:46]

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Download a transcript of this episode here (PDF)

Go to this episode's blog page with full notes and transcript here: https://robbwolf.com/2020/03/20/guest-interview-dr-michael-ruscio-thrr021/

Make your health an act of rebellion and join the community here.

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This episode of The Healthy Rebellion Radio is sponsored by Athletic Greens. Whether you’re taking steps towards a healthier lifestyle or you’re an athlete pushing for better performance, Athletic Greens gives you the nutrients you need for your body to thrive. Jump over to athleticgreens.com/wolf and claim my special offer today - receive 20 FREE Travel Packs with your first purchase (value $79). These travel packs make it easier to cover your nutritional bases while you’re on the road. Go check it out at athleticgreens.com/wolf and claim your special offer.

 
Download a copy of the transcript here (PDF)

Submit your questions for the podcast here

Show Notes:

 
News topic du jour:
High blood sugars not good for COVID19 outcomes: https://threadreaderapp.com/thread/1238972082756648960.html?fbclid=IwAR16npcbJMD1Ex3KKSvH5tyo9lTLLB8QpQ366gwq5E0PBoMvtLty_sCjpAQ

William Eden twitter thread on NSAIDS possibly worsening COVID19 https://twitter.com/WilliamAEden/status/1239073248265961472

Dr. Ruscio is the most frequent guest we had on the Paleo Solution podcast because of his amazing grasp of what matters and what’s BS regarding gut health, the microbiome etc. He is arguably the most knowledgeable clinician in the world on these topics and his understanding of the literature—what matters and what does not, is unparalleled. Gut health is a hot and important topic but a lot of ridiculous claims and notions circulate about it, Dr. Ruscio is an amazing resource for pragmatically unpacking this remarkably complex topic. 

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

News Topic:

IgG4 Antibodies Induced by Repeated Vaccination May Generate Immune Tolerance to the SARS-CoV-2 Spike Protein

Effectiveness of the Coronavirus Disease 2019 Bivalent Vaccine

Show Notes:

Sustainable Dish recipe for Salty Grapefruit Limeade

Emily Fletcher: Stress Less, Accomplish More

Questions: 

Apeel Fruit Coating

Ann asks:

Hi Robb & Nikki I’ve listen to you since the beginning and I’ve been a fan of Robb’s since he was with Loren Cordain. I have a question that is really bothering me. I try my hardest to do everything as healthy as I can afford and can physically manage, but lately, there’s a lot of conversation about the new Fruit and vegetable coating that’s called Apeel. I feel that this isn’t safe, but what are you supposed to do if the only fruit and vegetable that you can find has that on it?? Have you researched this at all? I’d be interested in what you’d have to say

Type A personality and High-ish fasting glucose

Kelly writes:

Hi Robb! I’m a fairly new listener (just started listening a few months ago - thank you for your super interesting range of topics!). I had a question after reading one short line in your book Wired to Eat. You mentioned that being Type A or “wound tightly” can lead to higher readings of fasting blood sugar. I personally would describe myself as Type A and always wake up with a rush of energy in the morning and an urge to “get things done” immediately. I also have a history of anxiety, although it’s been amazingly managed with switching over to zero added sugar, zero grains and by getting great sleep.

Recently I’ve been experimenting with my blood sugar to get a sense of where I’m at. I test after meals (usually 1.5 hours) and my blood sugar is always around 77-100, depending on if I went on a walk after the meal or not. Typically it hovers on average at 86-90 postprandial. And from my understanding, the goal is to be under 120 by two hours. So these results seem great! But everytime I test my fasted blood sugar around 6am, it’s on the “higher” side of normal - 89-95. Could this be due to my Type A personality as you mentioned in your book?

For reference: I’m a 5’5” 30 year old woman. I’m very active (walk about 13-15,000 steps per day), go to the gym 4-5 days per week for resistance training. I eat lower carb, I don’t eat grains, I get about 130 grams of protein per day (around 90-100 of that being from complete sources), I eat 1-2 servings of low sugar fruit per day, I’m not shy on eating whole fats (but I don’t track, so not entirely sure on what I eat per day - but I always eat until satisfied). In the past, my triglycerides were well under 100, usually around 70 ish and my blood pressure is about 100/65.

Thank you for your insight! I appreciate the way you reason things out.

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

Show Notes:

1. Rx required for N-AC

Kelly says:

Hi Robb and Nicki,

Long time listener, first time question asker! I recently read an article by Dr. Mercola:

https://articles.mercola.com/sites/articles/archive/2021/05/15/nac-banned.aspx

regarding the requirement that one may soon need a prescription for the amino acid trifecta N-Acetyl Cysteine. I have been taking this for a while just for general wellness but now I'm pretty bummed that I have to get a prescription, fill it at the pharmacy, and probably pay more for it now. I'd love to hear your thoughts on whether the juice is worth the squeeze? And of course I always love hearing some salty talk about why this is happening now when it was available OTC for almost 60 years. I guess those pharma guys and gals need more money?

Thank you both for your level-headed, realistic and applicable-to-real-life-people health guidance. Your work is appreciated.

NAC: A Natural Product So Powerful It Is Used in Hospitals
https://www.pharmacytimes.com/view/nac-a-natural-product-so-powerful-it-is-used-in-hospitals

Reduction in Ephedra Poisonings after FDA Ban
https://www.nejm.org/doi/full/10.1056/nejmc1502505
"The number of calls to poison centers related to ephedra poisonings peaked at 10,326 in 2002 and steadily declined to 180 by the end of 2013 (Figure 1). Exposures resulting in major effects also peaked in 2002, numbering 108. Beginning in 2008, there have been 3 or fewer reports of exposures with major effects per year. The number of deaths peaked at 7 in 2004, and there have been no reported ephedra-related deaths since 2008."

Acetaminophen and the U.S. Acute Liver Failure Study Group: lowering the risks of hepatic failure
https://pubmed.ncbi.nlm.nih.gov/15239078/
Acetaminophen overdose is the leading cause for calls to Poison Control Centers (>100,000/year) and accounts for more than 56,000 emergency room visits, 2,600 hospitalizations, and an estimated 458 deaths due to acute liver failure each year....By enabling self-diagnosis and treatment of minor aches and pains, its benefits are said by the Food and Drug Administration to outweigh its risks. It still must be asked: Is this amount of injury and death really acceptable for an over-the-counter pain reliever?"

Over-the-Counter Pain Medication Market will Exhibit a Steady 4.0% CAGR through 2028: Future Market Insights
https://www.globenewswire.com/news-release/2019/02/20/1738355/0/en/Over-the-Counter-Pain-Medication-Market-will-Exhibit-a-Steady-4-0-CAGR-through-2028-Future-Market-Insights.html
"The OTC (over-the-counter) pain medication market surpassed US$ 18 billion in 2018, with growth influenced by changing perceptions on generic pharmaceutical drugs, according to a recent study published by Future Market Insights (FMI). The study opines that market revenue will rev up at an improved rate of 3.7% to exceed US$ 19.3 billion in 2019. FMI analyzes various aspects of market growth influencing the OTC pain medication market....As acetaminophen is considered as a safer pain medication than other pain relievers, its demand will continue to remain high in the upcoming years, opines the FMI study."

Use of N-acetylcysteine in clinical toxicology
https://pubmed.ncbi.nlm.nih.gov/1928204/
"The major use of N-acetylcysteine in clinical toxicology is in the treatment of acetaminophen (paracetamol) overdosage. The hepatorenal toxicity of acetaminophen is mediated by a reactive metabolite normally detoxified by reduced glutathione. If glutathione is depleted, covalent binding to macromolecules and/or oxidation of thiol enzymes can lead to cell death."

N-Acetylcysteine Improves Liver Function in Patients with Non-Alcoholic Fatty Liver Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3270338/
Non-alcoholic fatty liver change is a common disease of the liver in which oxidative stress plays a basic role. Studies are largely focused on protecting the liver by means of anti-oxidative material. The aim of this study is to evaluate the role of N- acetylcysteine in the process of liver injury....NAC resulted in a significant decrease of serum alanine aminotransfrase after three months, compared to vitamin C. This effect was independent of the grade of steatosis in the initial diagnosis.

Non-alcoholic Fatty Liver Disease (NAFLD), Active Component, U.S. Armed Forces, 2000–2017
https://health.mil/News/Articles/2019/01/01/NAFLD
"During 2000–2017, a total of 19,069 active component service members received incident diagnoses of non-alcoholic fatty liver disease (NAFLD)"

Incidence of Nonalcoholic Fatty Liver Disease in Children: 2009–2018
https://pediatrics.aappublications.org/content/146/6/e20200771/tab-figures-data

N-acetylcysteine overdose after acetaminophen poisoning
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4354467/

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Newborn Nutrition; mTOR, TRT & Autophagy; What the Beans?!!; Type 2 Diabetic BJJ Recovery; Managing Bipolar

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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.

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.

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Show Notes:

https://adaptnaturals.com/
chriskresser.com/

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Download Transcript Here (PDF)
You can also find the transcript posted at this episode's blog post https://robbwolf.com/2022/09/09/all-things-nutrient-density-with-chris-kresser-salty-talk-044-thrr/

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In this episode Robb goes through a recent analysis he had done on his DNA data. What do his SNP's tell him. A story of genetics vs epigenetics. 

Show Notes:

Dr. Anthony Jay Consulting

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon...

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:

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.

Keto and BHB Question, LMNT and Autoimmune Condition, Floaters, Appendectomy Recovery Diet to get gut health back, Parenting

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Show Notes:

News topic du jour:

The Effects of a 6-Week Controlled, Hypocaloric Ketogenic Diet, With and Without Exogenous Ketone Salts, on Body Composition Responses

1. Keto and BHB Question... [9:48]

Thomas says:

I am a huge fan of your guys' work and follow your content wherever I can.

I will try to keep this short:

I have been on a ketogenic diet personally for 3+ years, and I have tested myself daily to confirm that I have BHB ketone levels of .4 - 1.2 throughout this timespan.  So, while I'm not quite a 'ketone-chaser' :-), I would say have a somewhat vested interest in the topic.

Then I came across this study:

https://www.nature.com/articles/s41392-020-00411-4#MOESM1

I know they did a rat study here, and the chow is questionable (although they did at least use mostly coconut butter here for the KD arm).  But that said, is the mechanism of β-OHB induced cardiac fibrosis via mitochondrial biogenesis inhibition in cardiomyocytes (and resulting apoptosis increase) plausible in humans?!  Perhaps there is a counter mechanism that mediates this?

Thanks so much in advance for your valued opinion here.  It's interesting but i'm not sure the mechanism is sound or consistent across the spectrum of metabolic health.  If it were, how would tribes subsisting on mostly animal foods not be observed to have cardiac issues...etc.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609489/

2. LMNT and Autoimmune Condition [17:02]

Kimberly says:

I eat a somewhat low carb diet.  I exercise 5 days a week and I have lupus.  I am currently trying LMNT and drinking one a day during my 6 pm workout.  I am finding I am sleeping better!  I am planning on ordering  more, but I wanted to check with my rheumatologist first.  I sent him the info, and his response was:  People ususally get those supplements through their food, and with this addition you may end up with too much of them.  With people with autoimmune disorders I usually err on the side of caution and would say no to any supplements.

What is your opinion on LMNT + autoimmune?

Kimberly

3. Floaters 💩[19:23]

Justin says:

Hi Robb and Nicki,

First of all, thank you for the great podcast. I thoroughly look forward to each episode every week.

My question for you is this: Should my poop float?

I remember hearing or reading somewhere (I can't find it now) that if my poop is floating in the toilet it means that I am not digesting fats. Is this true?

My poop pretty much always floats. Since I have been paying attention I would guess I have floaters about 95% of the time. I am pretty regular with my bowl movements and don't typically have any issues with constipation or loose stools. Are the floaters anything to be worried about?

I follow a mostly Keto diet. I get ample protein (about 160g per day) and typically keep my net carbs around 50g, the rest of my roughly 2,500 cals per day obviously coming from fat. This provides me with sufficient energy to fuel my workouts and keep my weight stable. My concern is, if I'm not digesting fats is the keto diet a good fit for me?

I look, feel, and perform well on the keto diet, but would like to try to optimize as much as possible. And I don't want to be flushing calories down the toilet that could be put to better use.

What are you thoughts?

Thank you,

Justin

4. Appendectomy Recovery Diet to get gut health back [25:30]

Mark says:

I just underwent an emergent laparoscopic appendectomy, and was wondering what foods I should eat to restore my gut health. They gave me iv antibiotics after, and it took a couple of days for me to even have a bm after the surgery. While I am now having BMs again they are far from normal. I am frustrated with the conflicting info I am finding on line and it all seems to be biased on the side of plant based diets. Was wondering if you had any recommendations.

5. Parenting [29:50]

Hanna says:

Hi Robb and Nicki,

Hope you are all well! My husband is an avid listener to your podcast, and I love tuning in for topics like your homeschooling experience, etc. I'm hoping you can expound a little on topic that has been on my mind!

My question for you is regarding parenting young children, particularly teen and tween girls. Essentially, what is your family's take on whether parents apologize to their children? Robb, if you lost your temper, or said something that resulted in hurt feelings for Zoe, for example, how would you handle that situation? If you do apologize, under which circumstances would you do that, and what would you say?

Thanks so much!

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Download a copy of this transcript here (PDF)

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Submit your questions for the podcast here

News Topic:

Oreo Cookie Treatment Lowers LDL Cholesterol More Than High-Intensity Statin therapy in a Lean Mass Hyper-Responder on a Ketogenic Diet: A Curious Crossover Experiment

Show Notes:

Precision Health Reports

Dr. William Cromwell discusses the LMHR

Coach Cinnamon Prime

Questions: 

High Blood Sugars

Eric writes:

Hi Robb & Nicki - long time listener and fan! I’m hoping you have some thoughts or suggestions on this one.

Background: I’m a lean, 56 yo male who follows a lower carb (50-75g daily) / higher protein diet (1+g/body weight). I’m very in tune with my diet given my wife is a T1D following Bernstein. I lift weights 3x/week and run about 20 miles/week (because I enjoy it). Admittedly, my work stress is high and I work about 50-60 hours/week. I get about 7.5 hours of sleep nightly and do all the sleep hacks to ensure I’m getting restful sleep. I’ve been wearing a CGM in hopes to better understand a recent A1c test of 6.0. I also had my fasting insulin level checked and it was 3 - so I don’t think I’m insulin resistant.

The CGM consistently shows fasting glucose around 115 and staying there through mid afternoon, when I’ll typically drop into the 90s. I see spikes for exercise as high as 160, but come back down within 1-2 hours.

I’m trying berberine (even though I don’t have a carb load) and l-theanine for the stress spikes, but so far, I’m not seeing much change

Could this all be stress related?

Any suggestions on how to fix this?

Could this be gluconeogenesis from too low calorie? I don’t think I eat too few calories and am about to embark on some tracking to see where I am.

Keto and xanthelasma

Fredrik writes:

Hi Robb and Nikki,

I have a question about a condition I heard you mention once on the podcast, xanthelasma. Basically yellow spots around the eyes. I have been on paleo since 2009 and keto since 2012 and you were some of the first people I found on my journey. It really has changed my life for the better. Back in 2009 I was training 5-6 days a week as a 28-year old with good performance but still had a less than optimal body composition and generally did not feel great.

Now many years later on keto, as you guys often say, I look, feel and perform much better. There is just one nagging issue, yellow spots around my eyes. They started to occur after about three years on keto and I had a couple of them removed surgically but they are now coming back slowly. Obviously I cant keep on having surgery, so what to do? I have theorized that dairy might be a contributing factor but the problem of just trying to remove something is that I will not know if it is effective until years later.

I have tried but it is very hard to find any useful advice for this online. Some people mention that supplementing with bile salt could help, what do you think? Physically and mentally I feel my absolute best on keto bordering to carnivore so I really want to maintain that. Dairy has also been really helpful for me to get enough calories for my workouts (three days a week of heavy weights and two days of either running or cross country skiing). So how do I know what to do and is dairy a likely contributor? Also, what else, other than dairy, could I eat to get in the calories for not just maintaining but building muscle? Protein is at 150-200 grams per day btw and aiming for around 2600-3000 calories a day.

Thanks for all your great work with the books and podcast!

Fredrik

Weight loss/mind change

Mark writes

Robb,

Long time follower, my wife and I went to Nutrition seminar in 2009 at crossfit Monrovia. I like listening to yall.

I am the former football/rugby player that eats too much food and sits at a desk. It has come to a point now that Life Insurance is requiring me to lose 60 pounds. I need to get to 231 pounds at 6'0". Currently i range between 285-295. I have tried diets the last couple of years for challenges, clean it up for a month and lose 30 pounds, super focused, lift, train without burning the joints. Skip meals, Skip Carbs. I lose the weight. Then i go back to normal life and eat my normal food which is too much.

The question is how do i reset my need to eat and take in extra calories. Should I consider counseling? I eat as a feeling. I eat the same as I used to when I was playing rugby.

I do also follow Dan John and I try to use Easy Strength for lifting. But I have not found a balance where i steadily lose. I have been maintaining my weight at about 285 with what i normally eat. My sleep is ok, Normal is 10:30 pm to 6 am. I sit at a desk 30 hours a week. I lift 15 minutes once a week. I play/run/yard work one time a week also. I have heard you talk about this before where we have been trained to gain and grow. Now that I am not trying to keep muscle mass on I have trouble shutting off eating. I still have not written my food down, like in the ketogenic reset. Is it habitual and I need to change how I eat for 25 days? Or is there another mental change needed?

Mark

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Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

Coming soon...

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

Please Subscribe and Review: Apple Podcasts | RSS

Submit your questions for the podcast here

Show Notes:

We had a THR member mention she was unfamiliar with substack and was wondering how to find people to follow. Several members chimed in with substacks they subscribe to, and we thought this might be a fun thing to talk about in today's episode.

Common Sense with Bari Weiss - https://bariweiss.substack.com/

bad cattitude - boriqua gato https://boriquagato.substack.com/p/a-cats-tale-how-getting-canceled

Vinay prasad https://vinayprasadmdmph.substack.com/p/which-causes-more-myocarditis-covid19

Astral Codex Ten https://astralcodexten.substack.com/p/ivermectin-much-more-than-you-wanted

Eugyppius - a plague chronicle https://eugyppius.substack.com/
https://eugyppius.substack.com/p/stupid-and-evil-in-equal-measures

Natural selections - Heather Heying  https://naturalselections.substack.com/

Slowdown Farmstead - Tara Couture https://www.slowdownfarmstead.com/

an ode to the salty https://www.slowdownfarmstead.com/p/an-ode-to-the-salty

Raelle Kaia Open Heart, Open Mind https://raellekaia.substack.com/p/whats-to-be-done-about-the-vaccine

Other authors to check out that were mentioned by THR members:

Glen Greenwald https://greenwald.substack.com/

Matt Taibi  https://taibbi.substack.com/

Popular Rationalism https://popularrationalism.substack.com/

John Mcwhorter https://substack.com/profile/6527799-john-mcwhorter

Alex Berenson https://alexberenson.substack.com/

Toby Rodgers https://tobyrogers.substack.com/

Steve Kirsch https://stevekirsch.substack.com/

Dr Rollergator https://drrollergator.substack.com/

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

For a transcript of this episode check out the blog post at https://robbwolf.com/2021/11/19/substack-goodness-salty-talk-036-thrr/

Make your health an act of rebellion. Join The Healthy Rebellion

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News topic du jour:

https://mises.org/wire/how-fiat-money-made-beef-more-expensive

L-Arginine:
https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(21)00405-3/fulltext
https://chrismasterjohnphd.com/blog/2021/10/01/the-one-amino-acid-that-cured-covid

1. Calculating How Much Protein For My Bodyweight [19:52]

Gloria says:

On your last show you talked about having 1 gram of protein for every pound of body weight. Other people say 1 gram for every kg of body weight.

Which is it in your opinion?

Thanks so much!

Keep up the good work. I look forward to your show every week.

2. High Cholesterol and eating more protein [20:56]

Kimberly says:

Hi Love your show.  I have been listening since the beginning.  Please never stop recording.  In the last couple years (since covid hit)  I have lost 20 lbs.  I have a muscular body type, I am 54 years young , 5'4", weigh 137lbs (post menopausal) workout 5 days a week with crossfit, 1 day Yoga, and walk the dog 2 miles a day.  I attribute the weight loss with eating more protein.  I now eat almost 120 gms a day where before I probably only got 50-70 if that (did not track) . My protein sources are usually chicken , smoked salmon, tuna, turkey, once a week red meat.  I do add pure protein bars (20gms) towards the end of the day when protein levels aren't there yet. I went to the doctor and got bloodwork done and my cholesterol went up. It went from the total 226 to -244, LDL-101 to 131, to HDL-105 to 101, ratio-2.1 to 2.4, Triglycerides-61 to 62 from Sept of 2020 to Sept 2021.  ugh I know I should probably ignore it because my ratio seems great and I feel great.  For some reason its bugging the crap out of me, how can I lose weight and eat more protein and have the numbers go up?  Should I be concerned?  Thanks you both rock.

3. Butyrate and Tributyrin for Gut Health [25:37]

Ruby says:

Hi Robb!  Long time listener here (yeah! #throwback to Greg days) and current LMNT lover.

I came across a supplement that uses a combination of Tributyrin and Vitamin D, and supposedly promotes a healthy gut, aids in healing leaky gut, helps reduce bloating, improves digestion and vitamin absorption, boots immune system etc. etc. etc.  What they say is that Tributyrin has been used in Spain for at least 3 years but is just starting to come to the US.  There are some studies on mice but not a ton in humans yet.

I'm just wondering if you've done research on Butyrate/Tributyrin and whether or not you'd suggest experimenting with something like this.  I am mostly paleo for about a decade, but my belly pooches out a ton (granted, I've had 2 kids and I'm working on core function), I haven't had consistent bowel movements in months, and while my stress levels are somewhat high because I'm an entrepreneur, I get 7 hours of sleep a night and do my best to keep myself regulated.  I've tried probiotics, drink kombucha, try to get resistant starches (hate fermented foods unfortunately) and am pretty well versed in diet/health (thanks in large part to you!).  I'm interested in trying out this supplement but very wary of putting anything in my body that is unknown and I can't find much info from people I trust (like you) on this particular topic.

So I guess my question is twofold - what do you know about Butyrate/Tributyrin and also, how to decide what is safe to experiment with?

Thanks so much for dealing with all the BS out there to provide information to all of us.

Tributyrin, a Stable and Rapidly Absorbed Prodrug of Butyric Acid, Enhances Antiproliferative Effects of Dihydroxycholecalciferol in Human Colon Cancer Cells

4. Strength/aerobic/flexibility targets after age 50 [33:26]

Jen says:

Hello Robb and Nicki,

I’m currently working as a health coach in a small clinical study to reverse cognitive impairment with “integrative therapy and lifestyle rehabilitation”.

Can you point us to any reliable strength, aerobic, and flexibility benchmarks for men and women over 50?  Ideally, the fitness assessment could be done at home without special equipment.

It could be useful for participants to develop greater awareness of their relative fitness.  Some seniors feel great about their occasional walks in comparison to their physically-deteriorated, sedentary peers.  But, outside of my health coaching sessions, the doctor will plainly state that just “walking isn’t cutting it.”

For brain health, it could me most therapeutic for them to engage in complex, cognitively challenging physical activities, such as dance, martial arts, or sports (at an appropriate level), and check to see what supplemental exercise is needed to meet cardio, muscular, and flexibility targets.

The fitness assessments I found from the Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20046433 seem questionable in that both men and women at age 65 have the exact same target of 10 classic pushups.  Does the upper body strength differential between the two sexes really disappear by age 65?  I couldn’t find an especially good resource for ages 50-90.  For instance, the Fullerton Functional test/Senior Fitness test has arm curls as the best assessment of upper body strength.  The presidents challenge at health.gov has assessments for students but not elders.

If people want to be physically functional and free from chronic illness at a ripe old age, shouldn't they have be able to look for what needs attention at age 55, 60, 65, etc?  I’d so appreciate your thoughts!

With tons of respect and admiration!!

https://moveskill.com/athletic-skill-levels/

5. Itching after Jiu Jitsu Class [39:47]

Ryan says:

Hi Robb and Nicki,

Big fan of your work!

I’ve been training jiu jitsu (nogi) for about 6 years and absolutely love it… except for the fact that every morning after training I experience uncontrollable itching on my body, predominately my legs, but sometimes all over. I generally train in the evening, so the onset is about 10-12 hours after my session. This has been frustrating to say the least.

I’ve read that this can be a problem for exercisers due to sweat… but that sounds iffy to me, plus I never had an issue with other forms of exercise, just jits.

I’ve tried probiotics and different soap/laundry detergent to no avail. The only thing that semi helps is to shower immediately after the itching begins or sweat it out. Usually subsides after about 30-60 minutes…

Any thoughts?

Oss!

Ryan

Sponsor:

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT.
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Transcript:

https://robbwolf.com/2021/10/08/fitness-targets-after-50-butyrate-for-gut-health-protein-and-cholesterol-thrr090/

Fructose Malabsorption and IBS, High IGF-1 and Prostate Cancer, Air Purifiers, Lymphocytic Colitis and Heart Palpitations/Extreme Anxiety/Brain Fog, Heavy Lifting on Joints

Make your health an act of rebellion. Join The Healthy Rebellion

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Show Notes:

News topic du jour:

Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets

"While human metabolism can adapt to diets higher in either fats or carbohydrates, the natural diet of a mouse is low in fat and high in carbohydrates. It is therefore unsurprising that mice develop issues when eating a species-inappropriate diet. The strain of mice commonly used for such studies, C57BL/6, has also been genetically selected for its ability to gain weight in response to a HF diet. While humans are capable of weight loss or gain on a variety of dietary patterns (32–34), C57BL/6 mice have greater weight gain and metabolic disruptions on low-carbohydrate diets (35). Consequently, “…rodent models of obesity may be most valuable in the understanding of how metabolic mechanisms can work in ways different from the effect in humans” (35). Broadly translating findings from inbred mice fed a highly refined HF diet to humans is therefore fraught with potential for misunderstanding."

1. Fructose Malabsorption and IBS [23:57]

Jack says:

Hi Robb,

I've been experiencing IBS over the past few years, awful cramping and diarrhea. I finally decided to have a food sensitivity test done, and have a fructan & fructose malabsorption. The GI specialist didn't really give me any direction or recommendations, only a diagnosis.

I would like to try and do a paleo/primal diet, but low in fructose/fructans. This leaves me with a pretty limited choice on fruits and veggies that sit well with me. I love the way veggies taste and the way they make me feel.

Do you have any suggestions for me? I found a supplement called FRUCTAID (Glucose Isomerase Enzyme) that helps. Do you recommend I just take that with every meal high in fructose/fructans?

Should I be taking a greens powder and a multivitamin to make sure and get all the good stuff and just eat what I can and skip the FRUCTAID? Worried that I will get palate fatigue and become deficient in some nutrients by eating this way. I could be overthinking this, but its all pretty new to me.

Thanks,

Jack

2. High IGF-1 and Prostate Cancer [27:35]

Eric says:

Hi All,

In the fall of 2021, I went through an early stage prostate cancer treatment that included radiation, brachytherapy, and androgen deprivation. Fun stuff. I'm getting my androgens back, slowly but surely, making "morning wood" a thing again. Hooray for me! I'm taking my chances with a high protein, low glycemic approach to eating to help prevent the cancer from coming back. I'm likely in and out of ketosis on a daily basis depending on when I ate my last meal. I keep under 25 carbs, and eat 205 grams of protein a day. I'm 5'10, 232lbs, and right around 22-23% body fat. I'm also 40 years old. I weight train 4-5 times per week, and roll jiujitsu 3x per week.

Since I've heard of the relationship between IGF-1 and prostate cancer, my question pertains to it. At 40, my IGF-1 levels are around 337ng/dl. That's about 100ng/dl over what my high point "should" be at this age (I'm great for a teenager but without that level of morning wood). This stays true regardless of whether I'm insulin sensitive or not. I tested before my androgen deprivation therapy and my fasting insulin was 5uIU/ml. At the height of the deprivation my fasting insulin was 15 and the igf-1 was 357. Now my fasting insulin it has begun to drop back to within the 8-10 range, going down, and the IGF-1 levels remain about the same. We don't think I have a benign pituitary tumor, which would be nice to not have brain surgery; but we are testing for that despite my mri coming back negative. My question, then, is twofold: is this something to worry about, or would you take these levels to be "normal" given my athletic endeavors, pretty large frame, and protein intake? If you think it's something to worry about, do you have any strategies I might suggest to my doctor for eeking out some answers?

Carbohydrate Restriction, Prostate Cancer Growth, and the Insulin-Like Growth Factor Axis

Nutritional Predictors of Insulin-like Growth Factor I and Their Relationships to Cancer in Men

"Men with relatively high intakes of total protein (top quintile) and minerals (top quintile of the five minerals combined) had a 25% higher mean plasma level of IGF-I compared with those in the low quintiles simultaneously. The major sources of animal protein, including milk, fish, and poultry, but not red meat, as well as total vegetable protein, were associated with an increase in IGF-I levels. Energy intake was positively related to plasma IGF-I level but only in men with body mass index <25 kg/m2. The age-related decline in plasma IGF-I may be exacerbated by low intakes of protein and minerals."

KETOGENIC DIETS INHIBIT MTOR, INSULIN, IGF-1 AND MUSCLE GROWTH

3. Air purifiers [37:14]

Nick says:

Hi Robb, what is your take on air purifiers? Specifically those that are said to be higher quality like Blueair, and claim not to produce ozone.

I live in an older home in an urban area, and since that is not changing any time soon, I would like to do the best I can to deal with the air quality. I have noticed more sinus pressure and light headaches lately, especially upon waking, and thought maybe something like this would help.

Thank you for your input.

4. Lymphocytic Colitis and Heart Palpitations/Extreme Anxiety/Brain Fog [42:22]

Kristen says:

Hi Robb and Nicki!

After eight-ish years of being on-and-off vegetarian and 2.5 years of being vegan, I was diagnosed with lymphocytic colitis. I'm not sure if the vegetarian/vegan ways of eating caused my condition since I was also working an extremely stressful job for the eight years leading up to my symptoms, and my marriage was ending around the time that I got the colonoscopy that revealed my diagnosis. Either way, I have since incorporated an animal-based way of eating and am thankfully able to manage my symptoms with diet alone. Gluten, dairy, most nuts (almonds are okay), alcohol, and soy seem to be my biggest offenders, although I've also noticed that I get bloated and gassy with seed oils.

Anyway, on my path to figuring out what I could and couldn't eat, I tried the ketogenic diet. I found that the lower carb I went, the more I had some scary symptoms: I experience heart palpitations, extreme anxiety, and brain fog to the point where I don't feel safe being alone because I feel like I could die at any moment haha. It's not comfortable and has affected my ability to drive when it happens. I've found that by keeping my carbs over 50g/day, I can generally avoid these symptoms.

I am a 34 year old female who is admittedly not very active. I'm overweight - about 135 lbs and 5' 1". I don't need to be keto, but I'm just curious why I'm experiencing these symptoms. (I was upping my salt and making an effort to get at least 2,600mg potassium.) Do you know what could be causing them? Any feedback would be great :)

Thank you,

Kristen

5. Heavy lifting on joints [46:32]

Valerie says:

Hi Robb & Nicki!

A friend of mine told me he used to lift heavy and found it was really hard on his joints. I was under the impression that heavy lifting (done well) was not bad on the joints and that in fact, it had a protective mechanism on them. What are your thoughts on this? Thanks a million!

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Selective sweep on human amylase genes postdates the split with Neanderthals

Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity

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