The Healthy Rebellion Radio

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: A metabolomics comparison of plant‑based meat and grass‑fed meat indicates large nutritional differences despite comparable Nutrition Facts panels https://www.nature.com/articles/s41598-021-93100-3.epdf?fbclid=IwAR0L6X7m4F2JlDHx1Z5QO3e6fp8aSjU19LBhD2u_PMKe5NIJmfDdtLCIf6I 1. Low Iron Diet [15:15] Shawn says: Hey Robb and Nicki, About 18 months ago I found out I have hemochromatosis. I've been getting blood letting since and have my iron under 50 now. My question is about diet. Obviously my doctor doesn't want me eating alot of red meat, organ meat, or high iron seafoods. Am I going to start getting deficient in vitamins and nutrients (B12 etc.) Is there anything I can do diet wise to try and replace the vitamins and nutrients? Can you do a carnivore or Paleo diet without eating alot of red meat? Any thoughts would be appreciated. I'm confused as the best way to optimize my specific dietary needs. Thank you so much for the podcast and everything you two do. Shawn 2. Using Milk for Calorie Surplus to Gain Weight [19:01] Andy says: Hi Robb and Nicki, I'm a new Healthy Rebellion member and love it. I'm 42, 5'6" and weigh 140. Followed Robb since 5+ years of crossfit in my mid-30s. I have maybe 5 pounds of fat I could lose around my waste. Eat low carb and zero sugar...mostly meat/eggs, fruit and nuts. No "comorbidities". I don't have a big appetite and my body defaults to 135-140 lbs. My parents are also really small. I've been thinking a lot about the importance of strength/muscle mass and aging. My dad has dropped probably 20 lbs and all of his muscle from early 60s to mid 70s. He's not physically active. Over the next few years I would like to get my weight up to a lean 155-160 and maintain at that weight as long as possible. If I starting aging at 135 lbs then I'm going to be in trouble. I've begun a Starting Strength style linear progression with the basic barbell lifts. Lift 3x per week and add weight to the bar each time. I have a real hard time eating enough meat to maintain the calorie surplus it's going to take to gain the weight. I don't want to do it via carbs (rice/pasta/etc). I digest whole milk fine. What are your thoughts on drinking 24-32 oz of milk per day to gain weight? Does pasteurized vs raw matter? Thoughts on long-term consumption? I'll probably have to keep it up to keep the weight on.  Any other suggestions to add 300-500 calories to my diet besides "suck it up" and eat more? Thanks. Andy 3. Will Soy Based Bath Cleaner Affect My Backsquat? [23:17] Kie says: Hi Robb and Nicki, Your podcast is great, it's changed the way I live my life for the better. Quick question if I may. My wife wants to switch to a soy based bath cleaner because it's good for the environment. Are the Xenoestrogens and Phytoestrogens leeched into my bathwater from this product going to affect my backsquat progress? Thanks! Kie (Tokyo, Japan) http://www.iherb.com/Bio-Kleen-Soy-Cream-Cleaner-Kitchen-and-Bath-32-fl-oz-946-ml/23967 4. Saw Palmetto Supplement - Hoax Or Real Deal? [26:56] Jared says: Hey Robb, I understand you get a lot of questions thrown your way, and often times most of my questions are answered from listening to the podcast or doing a little digging. But, every once in a while I get a question that causes me to ponder, "I wonder what Robb's opinion is?" A friend asked me if I know anything about Saw Palmetto, as he noticed it in a supplement called Ageless Male. I didn't know anything, but did some Googling and noticed that it's touted for its prostate and hormonal benefits (including testosterone support and improved muscle strength). Seems just as effective as deer antler velvet to me. Anyway, what feedback could you provide as to how beneficial this could be for my aging 50 year old friend? Anything is greatly appreciated. https://pubmed.ncbi.nlm.nih.gov/11337315/ 5. A Kids Audiobook Series, PMR & Keto, and Mouthwash [29:23] Tamara says: Hi there, Nikki, you mentioned some audio book series you're listening to with your girls. What were they again? Also, is there any information on how keto or carnivore can help PMR? One last super random question, what do you guys think about mouth wash? Yay or Nay? Thanks for all of your help. Tammy Schmidt 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

Thin Stools, Long-term Propecia Use, Berberine on Paleo, Pitting Edema, Nicotine and Caffeine 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: When it comes to carbon capture, tree invasions can do more harm than good Trees are a logical solution to climate change, but allowing or encouraging trees to move into areas where they don’t typically grow, such as tundras and grasslands, can actually do more harm than good. Invasive trees may capture less carbon than the treeless ecosystem they overrun due to soil disturbance, increased risk of fires, and changes in light absorption, a recent review paper shows. These results have implications for policies and initiatives, particularly in places where carbon credits have been used to discourage the removal of invasive, non-native trees. 1. Thin Stools [26:11] Tracey says: Hi Robb and Nicki- I hope you and the girls are both well. I’m somewhat of a new listener, having tuned in at some point during the covid closure and am now a faithful listener. Thank you for sharing your kindness and wisdom each week. I have a streak of celiac issues on my fathers side of the family and suspect that I have at least a sensitivity myself. I am 32 years old, and on/off the gluten free wagon. I struggle with the planning aspect and maybe more so struggle with speaking up about my intolerance in social and shared family meal settings. I apologize if this information can be found elsewhere but I do have a lingering but embarrassing question to ask. I find that the girth of my stools vary greatly and I’m wondering if gluten is the culprit. My suspicion is that when I consume gluten, somehow my stool becomes thin (maybe the diameter of a nickel or quarter) and quite long. Other times my stool is not thin and is quite regular. I don’t know if this is a simple yes, x causes y scenario, or if it is a confirmation bias where I am looking to be correct in finding the cause when I may need to be concerned about something else. Sorry to be the one to bring up poo! It has been concerning me and I am relieved to have found a place for this question! Thank you, Tracey https://www.continence.org.au/bristol-stool-chart 2. Long-term Propecia use? [29:51] Brendan says: Robb & Nicki, You guys are das bomb. I have been taking propecia (or the generic equivalent) for about 8 years for male pattern baldness. It hasn't brought my hair back, but it seems to have slowed the progression of my hair loss to a near stop. I eat a paleo diet, do crossfit usually twice a week, and get adequate sleep. I don't have any health issues. I'm wondering whether you are aware of any long-term health concerns from using propecia. My doctor doesn't have any concerns, but I wonder. I would hate to be doing long-term harm to myself, just for the vanity of keeping my hair. On the other hand, I have a funky-looking head, so the shaved head look is probably not for me. Thanks very much. Brendan Finasteride side effects: https://www.healthline.com/health/finasteride-oral-tablet 3. Berberine on Paleo? [32:53] Lee says: Hi Robb, Love the podcast, long time listener first time question. I've recently come across a supplement called berberine. The research suggests its good for clearing blood glucose by making you more insulin sensitive. Some studies go as far as to say its comparable to metformin. My question is, given I'm on a paleo lifestyle, does berberine have a place in my diet? I'm thinking it could help clear some glucose when levels rise due to a higher protein meal and even when having sweet potatoes and bananas post training? thanks Lee Metformin and berberine, two versatile drugs in treatment of common metabolic diseases 4. Pitting edema [41:01] Adam says: Hi Robb and Nicki, I love the show, books, keto masterclass and now the rebellion online. Keep up the great work. I was just wondering what the best way to tackle pitting edema? Here’s the background. I’m a decently lean 36 year old male that has been eating a low carb diet for 3 years with several years of paleo before that. No underlying health conditions. No meds. Protein is on point with 170-210 g per day. I weigh 195-200lbs. I use sodium in my water (I just order lmnt after the release of grapefruit). I lift weights 3-4x per week, HIRT 1x per week, sauna 3x per week and walk a minimum of 10k per day. Edema seems worsen in the heat. Sock marks remain in my lower legs for over an hour at times. I have it in my arms as well. I have a couple varicose veins. Any insight would be great! Thank you. Keep up the awesome work. Management of hyponatremia 5. Nicotine and caffeine [45:38] Darwin says: I recently heard you mention a protocol that you developed for the Naval Special Warfare using caffeine and nicotine as a stimulant stack for alertness. Could you go a little deeper, or link a summary if not the protocol. I’m a night pharmacist working 7 on 7 off at a hospital then a few days on my off week. I’m 53 and not bouncing back like I did when I started this foolishness 23 years ago. Thanks, Darwin S. 50mg caffeine every 2 hrs, shift to 1-2mg nicotine within 3 hrs of sleep period. 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...

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)

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: https://www.q13fox.com/news/fallen-seattle-officer-was-a-real-life-wonder-woman? https://en.wikipedia.org/wiki/Cerefolin 1.  Benefit to a Smaller IF Window? [19:19] Max says: Dearest Robb & Nicki, I've been making my way through the podcast archive and to my recollection have yet to come across the answer to this quandary. I've been practicing intermittent fasting for about 5 months now, sometimes ketogenic with minimal fat intake in the morning, sometimes full-on starvation mode. Generally I break my fast between 2-3 in the afternoon and get my last bite of the day in by 8:30 or so. I recall hearing John Berardi talk about his period of IF experimentation and mentioning that sometimes he would limit his food intake window to as little as two hours or one heaping, Spartan-esque meal. Do either of you have an opinion regarding the potential benefit or detriment of such a small eating window? When I've tried to limit myself to cramming in 90-95% of my unfasted calorie intake, which is 100% of my protein/carb intake, into a single meal or two small meals in just a couple of hours, I find myself really having to shovel it in. Either feeling too full to take in the amount of calories that I feel I need, especially if it's a particularly active day or week. Logic leads me to believe I shouldn't trade a smaller window of eating for packing my stomach so full of quality grub that I don't feel like moving afterwards. I may have just answered my own question. Thanks for all of the effort you guys put into sharing positive tips and information with the portion of us willing to listen. Cheers! -Max 2. Juicing - GERD - Electrolytes [26:18] Cynthia says: Hi Robb & Nikki. I love your podcast and the work you do. It is refreshing to listen to someone who really tries to give unbiased information. I have 2 questions (if only one is allowed please pick either one. Thank you :)) 1. Should LMNT be drunk with meals? My thinking is that it may counteract stomach acid and exacerbate GERD. I do have reflux, so I am trying to not make it worse. 2. Have you watched "Super Juice Me" (it is a 2014 documentary where 8 people with 22 combined diseases get remarkably better with 28 days of juicing)? According to many people in the paleo/carnivore community drinking that amount of carbs/sugar/fructose would make you sick, yet people got better, not worse. I am trying to bounce my ideas with someone smarter and more knowledgeable than me. So if some people get better with fruit and vegetable juices only, and other people get better with a carnivore diet, do you see a reason why combining both approaches would be detrimental? For example, having a fresh-pressed fruit juice (or even a couple of oranges) with my steak. Thank you. 3. Roasted Unmalted Barley [32:56] Irvin says: Hi Robb & the Wolf Team I like the sound of your statements, and arguments, please keep it going. I am experimenting with Paleo/Primal/Bulletproof experience whilst unemployed (n=1), and I am loving it; however, I have a question regarding my love of Guinness as a drink (I live in Europe). I am interested to know the effects of 'Roasting' on unmalted barley (Main ingredient for Guinness)? I have read that it chars the sugars, and is high on the 'Lovibond Scale',but what does this mean in 'laymans' terms as compared to barley for beer per se, is it better than normal beer for consumption? I know that the beer is my choice, as opposed to wine for the better Paleo affect, I am just trying to challenge the 'low beer' scenario with drinking Guinness, as it is not the same as the light coloured beers, and I can't find the solution so, I am basically asking you guys for help :-) Whilst I am taking the liberty, would or, does toasting bread change its properties as a starch, or sugar significantly for the body? Thanking you in advance ........Irvin........ 4. Digestion Issues [41:46] Tom says: Hi Robb, love the podcast and thoughtful answers, I've always had digestion issues with gas and diarrhea and spent around 10 years of my adult life eating SAD with a lot of fast food. My wife and I lost a lot following ketogains and I got into single digit BF levels. The digestion issues didn't go away and out of an experiment on myself I shifted to a very low fat (40-60g/day) high carb (200-400g depending on activity from rice, potatoes, oats, and sourdough bread) diet while keeping my protein up between 1.2 and 1.5g/lb bodyweight. I don't notice a ton of difference in training, A1C is 5.1, fasting glucose always 85-96 if this makes a difference (never diagnosed with diabetes to be clear). The biggest change is that my digestion issues have gone away, but I miss the ribeyes and bacon I used to have. Is there something I should look at to be able to digest fat more effectively, or just accept that it's what my body seems to prefer? I really like the low carb community, but I feel like an outsider with the high carb intake. Thanks 5. Give Up on the Chin-Up? [45:58] Nicolle says: Have you ever witness a female who could not do a chin-up make it her goal to get one and succeed? How long did it take her? How did she do it? For me, this is the holy grail of body weight exercises and the last one I have to master.  I've been trying (with the help of resistance bands, negatives and my trainer) for over a year now and I just don't feel like i'm going to get there.  What strategies do you use?I I'm 5'8", 135 lbs and I can do 20 push-ups so I started with that.  Any advice would be appreciated. Thank you! Nicolle

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

What Crashes Testosterone, Tight Posterior Chain After Flag Football, Fasting & Eating Windows, My Achy Body, Having A Hard Time Getting In My Last Sleep Cycle Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: US immunologist who had emailed Fauci that Coronavirus ‘looks engineered’ deletes Twitter account after his lies were exposed 1. What Crashes Testosterone? [23:45] Charlie says: Recently got a blood test showing very low testosterone - about a third of what it's been in the past few years.  And I've been mopey and getting pudgier lately.  Before I freak out and go to the doctor for shots, I want to figure out what I might've done to crash my T.  Maybe you'll have some ideas from experience with athletes... In December I was on a vaguely paleo-like low calorie diet in solidarity with family.  Starving through Christmas - not recommended!  Didn't even lose any body fat.  Sucktastic. New Years:  Awesome late night party with lots of booze. T test about a week into January.  Previously I'd been tested at 8:30am, but this time it was 11:45.  Testosterone level changes throughout the day, right?  How much does it typically vary?  Same lab provider as last year. Are any of those plausible testosterone crashers?  What other newbie mistakes do people make to make themselves less manly in the hormone department? 2. Tight Posterior Chain After Flag Football [28:23] Max says: Hi Robb and Nicky, I play flag football once a week in the warmer months, and I've noticed that after I play, for 3-4 days afterward, my posterior chain, but especially my hamstrings, are very tight - so much so that I can't do my usual gymnastic bodies stretching routines very well. And it's a bit of a positive feedback loop where because I am not able to stretch out as effectively each week, I'm getting a bit tighter every week. During the game itself I feel great (side note, used to need some carbs on game day to feel explosive since I usually eat keto, but since you started talking about electrolytes, I just supplement with LMNT and don't need the carbs, which is great). Do you have any advice on things to try to get my body more flag football ready? I'm 5'10 150lbs, 29 years old, eaten paleo for 10+ years, keto for last year or so. 3. Fasting & Eating Windows [31:42] Klaus says: Hi Robb and Nicki, Wanted to start off by thanking you for all the amazing content you put out every week. I’ve been following you since you did JRE. A little backstory on me: I am 22y/o, 5’7, 172 lbs (16% body fat), been active since I was a little kid playing competitive sports (BJJ the past 2.5 yrs). I eat pretty low carb (very fat adapted) , but eat carbs around training time which is mainly at night (carbs at night has improved my sleep massively). Anyways, I’ve been trying to get to 10-12% BF but have been struggling with it, lately (past 6mo) I’ve introduced eating whiting a window but it hasn’t worked for me as I somedays get home late from BJJ and feel like I have to eat. This has led me to have different eating windows the days I train. Would you say there is an negative impact if I have different eating windows from day to day, or would I still benefit from a 16 hr fast everyday regardless of the time I start and end eating? Is there another approach I can use to lean down besides this one? Thanks for your time, Klaus. 4. My Achy Body [38:26] Keslie says: Hello Robb and Nicki, I just recently started listening to your podcast and I am loving it, thank you for doing what you do. Your generally.. somewhat.. neutral stance on things is a great middle ground to the extremes we hear all of the time. About my achy body... I am a 33 year old CrossFit hasbeen, I competed on a team in 2013 and 2015 and have since opened my own affiliate. As an ex-athlete I know how demanding a full on CrossFit routine can be on the body so at our gym we tend to lay back, enjoy the ride and take our time. This is important for you to know that when I say I "do CrossFit a couple of times a week" it doesn't mean I DO CROSSFIT... I listen to my body, modify what I need to and do what I can. I am also 4 month postpartum with my first baby. Since having him my achy joints I have always lived with have seemed to get worse and worse to the point where they wake me up in the night more than my baby does. When I stand from sitting for any amount of time I have to limp for 10-20 steps so that my ankles and hips can catch up... I look as if I am 75+ when I get up off the ground! I eat a whole foods diet and enjoy "foods" like Rebel ice cream 2-3 times a week. The food I eat that comes in a package is usually things like sprouted flax breads some nut butters, maybe some lunch meat or chicken apple sausage. I don't pay much attention to how much I eat since I am exclusively breastfeeding and want to make sure I am not restricting at all. I eat when I am hungry and stop when I am full. My meat comes from a local grass fed grass finished farm, my eggs come from my backyard chickens.. I'd say overall I choose the foods that are best for me and my babies development. So... what's causing this achy body of mine??? My movement isn't too much... maybe too little?? I really just started getting back into "working out" since having my little one. An occasional hike, spin class or CrosssFit day is what I do on a not so regular basis. Am I missing some nutrient?? Should I stretch more... what gives? I feel like I focus on my nutrition to keep me healthy and happy, but my body is acting otherwise. Any advice??????? Thanks again for what you do, more people need to hear this shit! 5. Having A Hard Time Getting In My Last Sleep Cycle. [53:48] Alex says: Healthy Rebel Leaders, I keep waking up between 6 and 7 am after only sleeping 6.5 to 7 hours. I got to bed around 10:30pm-midnight, have no problems with sleep latency and sleeping throughout the night. I am familiar with many sleep protocols thanks to yourselves, Shawn Stevenson and others. This seems to be more common during the spring/summer months. I do have blackout curtains and keep the room cold. I'm 45 and I'm wondering if it has something to do with age, hormones, blood sugar dropping or if I should just try to go to bed earlier? I lose my edge and extra boost of physical/mental energy if I don't get around 8 hours of sleep. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive. Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: https://podcasts.apple.com/us/podcast/after-hours-child-sex-abuse-trafficking-in-us-hollywood/id1463725769?i=1000521660123 https://fullmeasure.news/news/cover-story/sex-trafficking-05-13-2021 Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)

Fasting Inhibit Muscle Growth; Controlling Insulin - Risk of Colon Polyps; Basement Dwelling = Pretty Skin; Neanderthals Carb Loaded, helping grow their big brains; Using Mice in Human Diet Experiments Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: Bret and Heather 80th DarkHorse Podcast Livestream: What Covid Reveals About our Leaders 1. Fasting inhibit muscle growth? [22:51] Sheila says: Hi Guys! I'm a 56 yr old woman, very lean and fit (5'5", 120 lbs). I do primarily weight lifting 6x/wk. I eat low carb/higher fat, mostly animal protein, above ground veggies, and healthy fats. I also do intermittent fasting... fasting between 16-20 hrs. I usually lift around 11:30am (I also do Kion Aminos before my workout (while fasted)), and have my first meal around 1pm (a post workout shake), and then 2 food meals. I do prioritize protein making sure to get enough (100-140g). I love my eating style and timing, but I'm wondering if the intermittent fasting could be slowing down muscle growth? I'm specifically trying to make Booty-gains, LOL... and it's going very slow despite training this muscle group 3x/wk. Not sure if it's just my age or what (and the fact that I sit all day other than my lifting and short walk after dinner), but I heard something in a podcast about it being better to eat more frequently for muscle growth...but I hope that's not the case because I love IF. Would love to hear your thoughts on this! Thank you so much! Shannon 2. Controlling Insulin - Risk of Colon Polyps [26:55] Shawn says: Hi Rob, Long time listener of the podcast.  Have read both of your books and really enjoy your perspective on diet, training, and especially your jiu-jitsu journey.  I myself started out with more of a powerlifting template around the age of 28.  Currently I'm 41 and doing more of a crossfit type training session 2 to 3 times a week along with the "old man jiu-jitsu" twice a week.  My question surrounds insulin and glucose levels and colon polyps.  I had my first colonoscopy at 33 due to family history of colon cancer.  They found 1 pre-cancerous polyp the first time around.  Five years later they found 4.  I recall Dr. Steven Gundry making the statement that he never saw a patient that had colon polyps that did not also have a high fasted insulin.  My fasting glucose is usually in the upper 90's.  Never had a fasted insulin test (but plan to).  My hba1c has looked good at around 5.0.  My diet is predominantly lower carb, but have always struggled with performance if I go too low.  I've heard others recommend Metformin for helping keep glucose and insulin levels more in check as well.  Just wanted to get your take on the relationship between glucose, insulin, and the risk of colon polyps / cancer. Love the Q/A format.  Please keep doing what you're doing. BTW, would love to train BJJ with you if the opportunity ever arose. Shawn 3. Basement dwelling = Pretty skin? [32:56] Kristi says: Hi, love the podcast etc. So, I'm a 27 year old female. And I spent most of my youth (junior high, high school, up until I was about 25) fearing the sun and sunburn. I would obsessively wear sunscreen, and I was as white as a ghost. I did catch a couple bad burns in junior high, which horrified me at the time, I didn't want to become one of those monster grandmothers that they showed in the future face cameras. After a bit of college, I spent several years as a literal basement dweller -- I woke up in time to play World of Warcraft with my team at 5 pm. I even did most of my grocery shopping at night. However the problem with this was I was pretty depressed, and I soon learned that sunlight, and sleeping more, can be important factors. When I was about 25 I started coming around to my old enemy, The Sun. This year, my goal has been to get as much sun as possible during the short Canadian summer -- without burning -- and store up some vitamin D for winter. However, when I meet new people and reveal my age, they don't believe me, they think I'm 18 or 20. Was this because of my basement dwelling? Was I preventing wrinkles like they say? Should I even care, because I now know how wonderful the sun feels? ¯\_(ツ)_/¯  Maybe it's just genetics, my parents look pretty great and they are around 58. But still... I kind of like looking 20 years old. Thoughts? 4.  "Neanderthals carb loaded, helping grow their big brains"  [39:58] Chris says: I've been dabbling in the keto/paleo/carnivore world for several years. I lost 30 lbs after reading "Wired to Eat" just by eliminating grains. I'm not really strict right now, but I drank the carnivore Kool-Aid for a while and I believe eating nose-to-tail and perhaps a little bit of fruit and non-starchy vegetables is probably the best way for most people to eat. So when I read the article "Neanderthals carb loaded, helping grow their big brains" that someone posted on Facebook, it set me off just a bit. Their premise is that human brain development is a result of bacteria in our mouths converting starches into sugars (the only macronutrient that we do not need to survive) because our brains NEED glucose to grow, and not that: humans cooking and eating meat, fat and organs, which our bodies can readily digest and use without a bacterial go-between, caused our brains to grow. I need someone way smarter than me to argue this one... my emotions wouldn't allow me to have a civil discussion/debate. Thanks for all you do. https://www.sciencemag.org/news/2021/05/neanderthals-carb-loaded-helping-grow-their-big-brains 5.  Using Mice in Human Diet Experiments [47:34] Andrew says: In your opinion, is it ever valid to use Mice as good data for experiments revolving around human diets?  I'm confused because they're used all the time, but i thought that mice naturally eat grains/oats/fruits.  It seems to me that any time you feed them a diet involving meat proteins that it would be unnatural for them, and affect their bodies vastly differently than human bodies.  Honestly though, i know nothing about "mouse biology", so i might be missing something obvious here.  Seems to me like mice experiments involving diet in humans are totally useless. The reserve-capacity hypothesis: evolutionary origins and modern implications of the trade-off between tumor-suppression and tissue-repair Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Bariatric Bypass RNY 2004 is Carnivore Safe to Follow with 18:6 Fasting, Early Puberty, Group B Strep in Pregnancy and Rebuilding Gut After IV Penecillin, Not Losing Fat, Poo Frequency Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Origin of Covid — Following the Clues 1. Bariatric Bypass RNY 2004 is Carnivore Safe to Follow with 18:6 Fasting [17:07] Judy says: Hello Mr Wolf, I am a 68 year old female, 167 lbs, on no medications who unfortunately had Bariatric surgery back in 2004. Since 2018 I started Keto to lose a regain of 52 lbs which I had been been trying to lose since 2011 by following Weight Watchers,  many times!! After researching Ketogenic in January 2018 I became a lot smarter in knowing that the SAD way of eating was so wrong. I have recently transitioned over to Carnivore but have concerns on ratios of Protein to Fat. I do know being a Bariatric patient Protein is priority over Fats.   I eat 2 meals a day, lunch (11:00am) & dinner (5 or 5:30pm). By 6 or 6:30pm my Fasting starts.  With my pouch only able to hold so much food I’m all over the board with my Protein & Fats.  Fill up so fast. My carbs are easily 5 or less everyday (spices).   No dairy other than butter at this time (testing elimination) I feel satiated but I think that is from eating to many fats.  Bulletproof coffee each day. Have last 2 days eliminated this.  Don’t snack never feel the need.  If you could please just give me imput if carnivore is for me along with fasting or should I go back to eating Keto w 20 Total carbs or less.  I did start to have many binges in past year eating Keto (sugar addict big time) .  Carnivore after getting body adjusted no massive binges at all. Hope you can give me some insight Mr Wolf to my confusion.  I do know there are many people that have these weight loss surgeries.  I just wished I had known about Keto, LCHF, Carnivore back in 2004 weighing at 313 lbs I would have said NO to this drastic, irreversible surgery. Thank you, Judy   2. Early Puberty [22:58] Greg says: Hi Robb and Nicki: I’ve been keeping up with your books and podcasts since 2013, right around the time my daughter was born. In a recent visit, my Mom pulled a classic mother-in-law move and horrified my wife with a genetic fun fact – that she had her first period at 9 years old. She implied that recent moodiness might not be attributed to the boatload of sweet tea and candy that they had just showered the child in, but rather hormones. The only time I’ve ever been of average height was middle school, when I hit puberty a little bit early (11 or 12). I’m 5’4” now. I also went bald very early, around 18. My daughter arrived 6 weeks early and also lost baby teeth before everyone in her daycare. My wife Janet hit puberty at 14, as did her Mom. As a family, we’re about 80/20 paleo – we’ve almost completely eliminated gluten, sugar, and other junk food from the kiddo’s diet, with occasional weekly exceptions – her two favorite foods, by a landslide, are steak and broccoli. And her after-school program is Taekwondo, so she stays active. She’s struggled a little with constipation and we give her a dash of miralax each morning, which seems to keep that in check. She takes a multivitamin and during covid, we’ve added vitamin D to the mix, since she’s been in-person for quite a while now. In terms of other items of interest, we have confirmed Celiac on Janet’s side of the family (her maternal grandmother). And my Mom had Pica as a kid (eating dirt/sand due to a mineral deficiency) and she has continued to have hormonal challenges throughout adulthood. Curious if this is 100% genetic roulette or if there is anything that we can do to slow the potential early onset of puberty via smart food choices. We’ll also be discussing with her pediatrician but would love your insight going into that conversation. Happy to provide additional details, I realize this might be a hodge-podge of arbitrarily selected clues. Thank you! Greg PS – LMNT is my go-to drink after the Saturday long run. Doing 8+ miles in Charleston humidity results in salt rapidly exiting my body via sweat, so LMNT keeps me from having headaches and needing long naps afterward. Evolutionary fitness as a function of pubertal age in 22 subsistence-based traditional societies   3. Group B Strep in Pregnancy and Rebuilding Gut After IV Penecillin [30:05] Rochelle says: Hi Robb! I'm pregnant with my second kiddo and tested positive for Group B Strep. My doula has recommended following hospital policy and doing the IV penicillin during labor. She knows many parents that have tried to fight it and the result was an even longer hospital stay and a more likely (unnecessary) NICU stay for baby. What can I do for me and baby before and after birth to prepare and repopulate our microbiome? Probiotics, fermented foods? We plan on breastfeeding. It's time for The Healthy Rebelion Radio Trivia!   [35:08] Healthy Rebellion Radio sponsor DrinkLMNT  is giving a box of LMNT Recharge electrolytes to 3 lucky winners, selected at random, who answer the following question correctly... Robb, one of our listeners asked what your favorite ice cream flavor is? Did you all hear that? To play, go to robbwolf.com/trivia and enter your answer. We’ll randomly select three people with the correct answer to win a box of electrolytes from drink LMNT. The cutoff to answer this week's trivia and be eligible to win is Thursday May 20th at midnight. Winners will be notified via email and we’ll announce the winners on Instagram as well. This is open to residents of the US only.   4. Not Losing Fat [37:23] Jacqui says: Hi Robb and Nicki! I love your podcast and value the balanced approach that you take to health advice, which is why I’m reaching out to you today.  After a long 8 months of testing, I was diagnosed with pituitary inflammation and 3 large nodules on my thyroid. My thyroid levels always still test in the ‘normal’ range. Over the last few years I have tried every ‘diet’ out there to lose weight. 2 years ago, I finally had some success with the If It Fits Your Macros way of eating, but it still took a whole year to lose 20 lbs. Then all progress halted. I felt uncomfortable with this way of eating because of all the highly processed foods they pushed/allowed. I started my own research and discovered carnivore. I dabbled with this a bit last year and have been committed to this way of eating since January of this year. My inflammation is down since starting. I eat eggs, some dairy, all kinds of meat and the occasional low carb fruit or veggie. I have not lost any fat since starting to eat like this. I fully realize that my focus should be on healing my body, and it is, especially in light of my recent diagnosis. However, I still would like to shed fat (my weight # is not as much of a concern to me as I know I carry a lot of muscle).  It’s so confusing with so many differing opinions out there, so my questions are these: Should I eliminate dairy? Why would it be that I was able to shed fat while eating crappy carbs? Is this an indication that perhaps I need more carbs for my body type? Or is it simply going to take some time to heal my body so it will release the fat? For the record, I am mid 40s, lift heavy 5 days per week (and compete in power lifting when covid allows), am not on any medications. I try to keep to the following macros: Calories - 1550, net carbs - 5% (18 gr), protein - 40% (155 gr), fat - 55% (95 gr). I weigh 195 lbs but am roughly 40% fat. When I was doing IIFYM, calories were the same. Macros were 40/30/30.   5. Poo Frequency? [44:31] Karla says: How often is optimal to go #2 in a day? Is once enough, or should it be after every meal? Is there a cutoff between too often and not enough? Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Fat and Carbs Together, Too Much Salt, Figuring Out Macros, Cabbage in Different Forms, How Did You Decide Where To Live Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: https://www.statesman.com/story/news/politics/politifact/2021/04/27/fact-check-joe-biden-isnt-banning-burgers-politicians-fuel-narrative/4855501001/ 1. Fat & Carbs together... [22:32] Shannon says: Hi Guys! My question is in regards to fats & carbs together. So what's the scoop with this? I've heard many times that you should not eat fat & carbs together because it leads to instant fat storage and other health problems... is this true, and why? But I've also heard that if you have some fat with carbs, it slows the impact of the carbs and gives less of an insulin spike so it might be helpful to do it that way? I know that for sure we should not be eating the carb/fat combo of chips, ice cream, pasta with alfredo, grilled cheese sandwich, etc.... but what about butter on a sweet potato? Or butter on air popped organic popcorn? Or nut butter on some apple? Or avocado on sprouted toast? ... you get the idea. This has always had me wondering, so I'm excited to hear your thoughts on this. Thank you so much! 2. TOO MUCH SALT [26:41] David says: HI Robb, Is it possible to get too much salt. I salt pretty much all my food to taste. I make my own bone broth and find that is real tasty with about 1/4 TSP salt. I took you up on your starter pack of LMNT. Very tasty .. actually reminds me of the original Gatorade. I can't say I'm particularly concerned, but just wondering is it possible to get too much salt and what would be the signs? ASIDE: You may be too young but when Gatorade first went commercial and before it was bought by Pepsi (early 70s) it was sweet but very salty in taste, kind of like you had but lime juice and sugar into salt water. It was actually pretty good - especially after a workout but it clearly would probably be spit out by today's kids who are drinking it more as soda. 3. Figuring Out Macros [30:27] Lauren says: I would love to know your perspective about figuring out macros. Is there a science behind macro percentages? Best for fat loss, exercise performance, on how you feel? Etc. Do they even matter? It's time for The Healthy Rebelion Radio Trivia!  [34:31] Healthy Rebellion Radio sponsor DrinkLMNT  is giving a box of LMNT Recharge electrolytes to 3 lucky winners, selected at random, who answer the following question correctly... thank you the people who heard my SOS from the last episode...and sent in questions for trivia...this is one of them... Robb, How many miles do we live from the Canadian border? Did you all hear that? To play, go to robbwolf.com/trivia and enter your answer. We’ll randomly select three people with the correct answer to win a box of electrolytes from drink LMNT. The cutoff to answer this week's trivia and be eligible to win is Thursday May 13th at midnight. Winners will be notified via email and we’ll announce the winners on Instagram as well. This is open to residents of the US only. 4. Cabbage in Different Forms [37:53] Kimberly says: Hi Robb and Nikki, HUGE fan and just adore what you both do, your show, and your awesome relationship. I was laughing out loud the other week when you were telling the story about the girls spelling "horse." The information and honesty that your show brings is incredible. But enough about you... I have a question on cabbage. I did carnivore for a month as an elimination diet for my husband, but in doing so discovered the cabbage family makes my tummy very unhappy (taking sharp stomach pains after I eat them). This made me sad, because I love cabbage in all forms, but I especially love making homemade sauerkraut. I did an experiment to see how I handled fermented cabbage, versus cooked (as I had read that sometimes you can handle that better), and it I didn't get the stomach pains I got before. I am curious, what is the science end of things why is fermented sometimes tolerated better? OR could it just be that I ate a smaller amount? OR the good ol' placebo affect? Thanks again for all that you do. Please keep doing what you're doing - you are the BEST. 5. How did you decide on where to live? [41:13] Joe says: Hi Robb and Nicki, I've heard you provide resources on how to "strategically relocate" but would you mind sharing how you decided on moving to Montana?  Was it for tax optimization, homesteading, or being closer to family?  I'm a part of the FIRE (Financial Independence Retire Early) movement and often think of where I would move my family of 3 young children if I were to live on a modest level of passive income (around 60,000 USD a year) and the above three criteria seem to be the biggest factors for us.  Thanks for your thoughts. Joe from Geneva, Switzerland P.S. Did you check out the new parenting book "Hunt, Gather, Parent" that studied indigenous ways of child rearing in contrast to the WEIRD (Western Educated Industrialized Rich Democratic) societies and their relatively modern (read: untested in time) parenting practices? Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes