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   Show Notes: News topic du jour: My Beef with Epicurious Eating less Meat won't save the Planet. Here's Why 1. Low Acid & Overgrowth [18:07] Chase says: Hello Robb & Nikki! My sister has been experiencing severe digestive distress for about 18 months. She had existing digestive issues from overuse of fake protein bar type foods and then when quit taking birth control her symptoms rapidly got worse. Eating 1oz of avocado would bloat her stomach by 6+ inches. Reflux is a very common thing as well. I finally talked her into trying a low fodmap diet, fasting, etc and we finally ended up having her see a specialist. They gave her an antibiotic and said see ya in 6 months. Her physician hasn’t responded to questions so I figured I would reach out. My question is, should we follow up immediately with a probiotic (if so recommendations?) and as far as her stomach acid recovering, is there a natural gradual process after balancing the micro biome or is this something that requires supplementation or both? Thank you so much for any insight! Once again our medical system f**king sucks (: P.S. Your podcast equips me to help hundreds through my health club. Thank you so much for what you do.   2. Workout HR conundrum [21:48] Karen says: Hi Robb and Nicki, I just love you guys!! I love the homeschooling bits. I homeschooled my 2 children ( now aged 23 and 26) and I feel it was the best parenting decision I made. I’ve been a loyal listener for 10 years now. Time flies. I am a 58 year old female. 5’5” 150 pounds. I have been eating a Paleo/whole food diet for 10 years. My Functional Medicine doctor informed me that my blood work is great across the board. I sleep great. 7 1/2 to 8 1/2 hours every night. My Oura ring gives me great readiness scores every morning. My question has to do with my type of exercise in relation to my heart rate(HR). I have a resting HR of 45bpm. I have been jogging since I was 16 years old. I usually jog every other day for 3 miles( a 12 minute mile pace). I then do 30 minutes of dumbbells and basic body weight workouts on the opposite days. I rarely take a day off from exercise. I have no injuries, so I feel as though I’m not over training. I keep busy throughout my day. I alway get at least 10,000 steps in every day. I hike outside all year long as well. Ohio can get pretty cold in the winter, but my dog and I tough it out. Problem: I can not get rid of the nagging 15 pounds and belly fat I carry around. When I’m jogging my HR hovers around 150bpm. When I do other workouts (dumbbells and hiking) my HR is around 115bpm. Do you have any suggestions for me to get the extra poundage off? I consume approximately 1800 calories per day. All Whole Foods. I drink lots of water. Approximately 80 ounces a day. I will have an LMNT once in a while. I love them, I just forget to drink one more often. I take Natural Calm before bed as well as Doc Parsley’s Sleep Remedy(one capsule) each night. My cortisol levels are spot on through the day according to the saliva test. Thank you so very much for your time on this matter. Please keep up the wonderful work. Karen   3. Food combining? [29:55] Kim says: Hi Robb, hi Nicki, Thanks for all you do. I do best on a very low carb diet but if I were to occasionally have a serving of sweet potato, what is your take on consuming that sweet potato along with protein in the same meal? Should we consume and digest carbs separately from protein or can our bodies handle efficiently processing both at the same time? Thanks! Kim   4. Nickel Allergy and Weight [34:31] Thalin says: Hey Robb&Nicki, I hope you’re doing great! I need your help figuring out what’s going on with my body. I have always been overweight but until my first pregnancy I felt I was in a good place, I was eating Paleo and all was good. Then, after my first pregnancy (about 4 months after giving birth) I gained a lot of weight pretty quickly without obvious changes in my diet. I have been keto, I fasted long and short...no improvement. Then somebody suggested to me that my weight gain might be due to my nickel allergy. I knew I had a sensitivity but never thought that would make me “weight loss resistant” but then got across these papers (mostly Italian researchers) showing a strong link between obesity and nickel allergy: https://pubmed.ncbi.nlm.nih.gov/30153310/ https://www.medpagetoday.org/hematologyoncology/hematology/50971?vpass=1 There’s also a connection to the ROS theory of obesity: https://pubmed.ncbi.nlm.nih.gov/28429306/ Could a low nickel diet help overcome weight loss resistance?   5. Kefir and fighting cytokine storm [39:58] Rock says: What are your thoughts on this? Have you seen other research similar to these findings? "This study illuminates a yet-unrecognized mechanism for cross-kingdom inhibition of pathogenic bacteria cell-cell communication in a probiotic microorganism mixture. A newly identified fungus-secreted molecule—tryptophol acetate—was shown to disrupt quorum sensing pathways of the human gut pathogen V. cholerae. Cross-kingdom interference in quorum sensing may play important roles in enabling microorganism co-existence in multi-population environments, such as probiotic foods and the gut microbiome. This discovery may account for anti-virulence properties of the human microbiome and could aid elucidating health benefits of probiotic products against bacterially associated diseases." https://www.jpost.com/health-science/could-a-cup-of-yogurt-cure-your-case-of-covid-19-664976 https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-021-01027-8 Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Fructose Malabsorption and IBS, High IGF-1 and Prostate Cancer, Air Purifiers, Lymphocytic Colitis and Heart Palpitations/Extreme Anxiety/Brain Fog, Heavy Lifting on Joints Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Reframing Nutritional Microbiota Studies To Reflect an Inherent Metabolic Flexibility of the Human Gut: a Narrative Review Focusing on High-Fat Diets "While human metabolism can adapt to diets higher in either fats or carbohydrates, the natural diet of a mouse is low in fat and high in carbohydrates. It is therefore unsurprising that mice develop issues when eating a species-inappropriate diet. The strain of mice commonly used for such studies, C57BL/6, has also been genetically selected for its ability to gain weight in response to a HF diet. While humans are capable of weight loss or gain on a variety of dietary patterns (32–34), C57BL/6 mice have greater weight gain and metabolic disruptions on low-carbohydrate diets (35). Consequently, “…rodent models of obesity may be most valuable in the understanding of how metabolic mechanisms can work in ways different from the effect in humans” (35). Broadly translating findings from inbred mice fed a highly refined HF diet to humans is therefore fraught with potential for misunderstanding." 1. Fructose Malabsorption and IBS [23:57] Jack says: Hi Robb, I've been experiencing IBS over the past few years, awful cramping and diarrhea. I finally decided to have a food sensitivity test done, and have a fructan & fructose malabsorption. The GI specialist didn't really give me any direction or recommendations, only a diagnosis. I would like to try and do a paleo/primal diet, but low in fructose/fructans. This leaves me with a pretty limited choice on fruits and veggies that sit well with me. I love the way veggies taste and the way they make me feel. Do you have any suggestions for me? I found a supplement called FRUCTAID (Glucose Isomerase Enzyme) that helps. Do you recommend I just take that with every meal high in fructose/fructans? Should I be taking a greens powder and a multivitamin to make sure and get all the good stuff and just eat what I can and skip the FRUCTAID? Worried that I will get palate fatigue and become deficient in some nutrients by eating this way. I could be overthinking this, but its all pretty new to me. Thanks, Jack 2. High IGF-1 and Prostate Cancer [27:35] Eric says: Hi All, In the fall of 2021, I went through an early stage prostate cancer treatment that included radiation, brachytherapy, and androgen deprivation. Fun stuff. I'm getting my androgens back, slowly but surely, making "morning wood" a thing again. Hooray for me! I'm taking my chances with a high protein, low glycemic approach to eating to help prevent the cancer from coming back. I'm likely in and out of ketosis on a daily basis depending on when I ate my last meal. I keep under 25 carbs, and eat 205 grams of protein a day. I'm 5'10, 232lbs, and right around 22-23% body fat. I'm also 40 years old. I weight train 4-5 times per week, and roll jiujitsu 3x per week. Since I've heard of the relationship between IGF-1 and prostate cancer, my question pertains to it. At 40, my IGF-1 levels are around 337ng/dl. That's about 100ng/dl over what my high point "should" be at this age (I'm great for a teenager but without that level of morning wood). This stays true regardless of whether I'm insulin sensitive or not. I tested before my androgen deprivation therapy and my fasting insulin was 5uIU/ml. At the height of the deprivation my fasting insulin was 15 and the igf-1 was 357. Now my fasting insulin it has begun to drop back to within the 8-10 range, going down, and the IGF-1 levels remain about the same. We don't think I have a benign pituitary tumor, which would be nice to not have brain surgery; but we are testing for that despite my mri coming back negative. My question, then, is twofold: is this something to worry about, or would you take these levels to be "normal" given my athletic endeavors, pretty large frame, and protein intake? If you think it's something to worry about, do you have any strategies I might suggest to my doctor for eeking out some answers? Carbohydrate Restriction, Prostate Cancer Growth, and the Insulin-Like Growth Factor Axis Nutritional Predictors of Insulin-like Growth Factor I and Their Relationships to Cancer in Men "Men with relatively high intakes of total protein (top quintile) and minerals (top quintile of the five minerals combined) had a 25% higher mean plasma level of IGF-I compared with those in the low quintiles simultaneously. The major sources of animal protein, including milk, fish, and poultry, but not red meat, as well as total vegetable protein, were associated with an increase in IGF-I levels. Energy intake was positively related to plasma IGF-I level but only in men with body mass index

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive. Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: https://www.aier.org/article/another-covid-myth-dies-the-death/ Clementina's Bulletin: COVID-19, HVAC & Healthy Buildings (PDF) How to find your representatives https://www.commoncause.org/find-your-representative/ Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)

Antioxidants Post Workout - inhibit muscle growth, Hyponatremia & Hypothyroidism, Terbinafine and Dysbiosis, Low-Carb Sleep Eating, Inflammatory Papillitis Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: https://sci-hub.se/https://doi.org/10.1016/j.jsbmb.2020.105751 1. Antioxidants Post Workout - inhibit muscle growth? [16:29] Shannon says: Hi Guys! A little background... I'm a 56 yr old woman, super lean and fit, whole foods keto (or LCHF - not always full keto), and do bodybuilding type weight lifting 6x/wk. I'm focused on continuing to build more muscle (especially in the booty), and also wanting to be more strict Keto because I love the mental clarity and "go-getter" optimism I have when in ketosis. My schedule... - I normally start my fast around 7pm - Have my plant based pre-workout around 11am, which has 4 carbs (does this count as breaking my fast? I'm not thinking so) - Lift at 11 or 12 - Post workout shake around noon or 1 Anyway, here's my question... I LOVE my daily chocolate Superfood shake, and it's my main carb source other than veggies and my pre-workout, with 11 net carbs. For quite awhile, I've used it as my post-workout meal, figuring it's a good choice with a combo of 17 carbs (11 net carbs) and 17g whey protein, and I often add 1/2 scoop of another protein powder to bump the protein up a bit. But I've read a few times now that antioxidants are not good post workout because they can inhibit muscle growth. Is this true? And if so, do you know the threshold as to what is too much? Would you mind taking a look at this label (https://tinyurl.com/u8njhswa) and tell me if you think this would be good for a post workout shake or not due to the amount of antioxidants, vitamins, phytonutrients, and other good stuff? I do not want to inhibit any muscle gain. And if this is not good for post workout, do you think just whey protein is okay without added carbs for post lifting? I'm almost at my carb limit between these two supplements that I want to keep, and really do not want to stop either. Thank you so much! Shannon   2. Hyponatremia & Hypothyroidism [25:20] Michele says: Nicki & Robb, After listening to you talk last week about hyponatremia, I was curious if it is related to hypothyroidism and about how electrolytes might also come into play with hypothyroidism. What does it mean when you say we "shed potassium?" When I look at conventional and functional treatments for hypothyroid, they include things like (t4) Levothyroxine SODIUM and (t3) Liothyronine SODIUM or natural combinations of those. Are they related to electrolyte sodium? What went into figuring out the combination of the magnesium, potassium and sodium that's in LMNT? Is that too many questions? Maybe you can pick whatever moves you and answer the rest somewhere in the Rebellion. Speaking of which-- I recently joined the Healthy Rebellion and look forward to participating in the next carb test and rebel reset. I missed this last time it started. I encourage everyone who has been listening to your podcasts for awhile to join the Healthy Rebellion too. It is a gi-normous wealth of information and community to invest in and empower your Self about health. I was worried that it would feel like Facebag, which I have been off of since 2008, but I. love. it. The connectedness and support I've experienced has been warm, welcoming and kind. Michele   3. Terbinafine and Dysbiosis? [31:24] Jakki says: Hi Robb and Nikki, Been listening since there were only 5, glad we weren't wrong. I really enjoy THR format.  Several shows ago Nicki mentioned she took Terbinafine to get rid of a pesky toe fungus so she could more confidently show off her tooties in bjj. Her success story inspired me to try it. I have had this nasty toe fungus since high school (swim team locker room, soccer cleats in rain etc.) and now I am 5 yrs in to training bjj, pretty much the entire time have dreaded ankle lock days when my feet are so exposed. I was rx'd terbinafine by my podiatrist in January. The first thing I noticed was that the painful, red, burning, "mask rash" (I am forced to wear one at work) that I had been suffering from around my nostrils for several months cleared up right away. Additionally, my digestion improved, I lost 5 lbs, and was sleeping great. Down side was, I was craving carbs and sugar like a lunatic. I literally felt like a powerless robot, controlled by some creature in my brain forcing me to walk to the kitchen and eat all the treats--I could not stop myself! All the while-losing weight and generally feeling great... Cut to, I finished the round of treatment a little over a week ago. I immediately gained back the 5lbs, my DOMS has been UNREAL (I am only able to lift 1-2x/wk because I am so sore), I look 6 mos pregnant from the bloat by evenings, and I could nap 3-3:30pm everyday. But- the sugar cravings are completely gone. Are these things related? Did this medication have an effect on my over all biome or cause a die off or something? When I am not on the medication, I am paleo plus dairy, rice and potatoes and one cup of coffee a day. I aim for 100g protein at least. Sweeteners like honey and at the most a little dark chocolate. (But while on this drug I was paleo + ALL the SAD treats that I felt like having.) I am 35 yo mom to a 4 yr old, 5'6", currently 139 lbs. Hike or run outside 2-3x/wk, bjj 3x/wk, ride the peloton 2x/wk, weight lift 1-2x/wk. I really appreciate the work you both do, and I AM HERE FOR THE SOCIOPOLITICAL COMMENTARY too, keep it up, we need your voice. You have even inspired me to call my congressmen and senators in the past, some have even responded. Viva THR!   4. Low-Carb Sleep Eating [39:18] Josh says: This is a follow question to Paul's question that was on a previous podcast, it's around sleep eating. I too suffer from this. What he is referring to is: when I am doing low carb, I have a desire/drive/ urge that wakes me up and I have to eat something. Ie..taking me out of a deep sleep.. 1-3 hours into the sleep. It is usually carbs and after I do that I can comfortably go back to sleep. I hate the insulin spike at night and it I know it's not helping my circadian rhythm. What do you think is causing this and what is a fix? Thanks Josh   5. Inflammatory Papillitis [44:37] Kelsey says: Hey Robb and Nicki, My situation is a little bit sticky, My husband is the rhymer, I figured I'd give it a go Hoping my question gets on your show... Last fall I had inflammatory papillitis in my right eye I'm asking for recommendations cuz western medicine ain't so fly. I'm a mama of one, to add to my story, our little girl is 14 months and takes all the glory. Finishing nursing, getting caught up on sleep, She rules the house, with more than a peep. We eat a paleo diet, but consider it a lifestyle, We might join you in Montana and live in exile. I'll wrap this up soon, my rhyming is sad What prevention or tips do you have, I'd be so glad. Referring to my optic nerve It took us on a mighty curve Shout out to LMNT, it's really rad Only problem is when it's gone I'm real sad. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)

Keto and BHB Question, LMNT and Autoimmune Condition, Floaters, Appendectomy Recovery Diet to get gut health back, Parenting Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: The Effects of a 6-Week Controlled, Hypocaloric Ketogenic Diet, With and Without Exogenous Ketone Salts, on Body Composition Responses 1. Keto and BHB Question... [9:48] Thomas says: I am a huge fan of your guys' work and follow your content wherever I can. I will try to keep this short: I have been on a ketogenic diet personally for 3+ years, and I have tested myself daily to confirm that I have BHB ketone levels of .4 - 1.2 throughout this timespan.  So, while I'm not quite a 'ketone-chaser' :-), I would say have a somewhat vested interest in the topic. Then I came across this study: https://www.nature.com/articles/s41392-020-00411-4#MOESM1 I know they did a rat study here, and the chow is questionable (although they did at least use mostly coconut butter here for the KD arm).  But that said, is the mechanism of β-OHB induced cardiac fibrosis via mitochondrial biogenesis inhibition in cardiomyocytes (and resulting apoptosis increase) plausible in humans?!  Perhaps there is a counter mechanism that mediates this? Thanks so much in advance for your valued opinion here.  It's interesting but i'm not sure the mechanism is sound or consistent across the spectrum of metabolic health.  If it were, how would tribes subsisting on mostly animal foods not be observed to have cardiac issues...etc. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609489/   2. LMNT and Autoimmune Condition [17:02] Kimberly says: I eat a somewhat low carb diet.  I exercise 5 days a week and I have lupus.  I am currently trying LMNT and drinking one a day during my 6 pm workout.  I am finding I am sleeping better!  I am planning on ordering  more, but I wanted to check with my rheumatologist first.  I sent him the info, and his response was:  People ususally get those supplements through their food, and with this addition you may end up with too much of them.  With people with autoimmune disorders I usually err on the side of caution and would say no to any supplements. What is your opinion on LMNT + autoimmune? Kimberly   3. Floaters 💩[19:23] Justin says: Hi Robb and Nicki, First of all, thank you for the great podcast. I thoroughly look forward to each episode every week. My question for you is this: Should my poop float? I remember hearing or reading somewhere (I can't find it now) that if my poop is floating in the toilet it means that I am not digesting fats. Is this true? My poop pretty much always floats. Since I have been paying attention I would guess I have floaters about 95% of the time. I am pretty regular with my bowl movements and don't typically have any issues with constipation or loose stools. Are the floaters anything to be worried about? I follow a mostly Keto diet. I get ample protein (about 160g per day) and typically keep my net carbs around 50g, the rest of my roughly 2,500 cals per day obviously coming from fat. This provides me with sufficient energy to fuel my workouts and keep my weight stable. My concern is, if I'm not digesting fats is the keto diet a good fit for me? I look, feel, and perform well on the keto diet, but would like to try to optimize as much as possible. And I don't want to be flushing calories down the toilet that could be put to better use. What are you thoughts? Thank you, Justin   4. Appendectomy Recovery Diet to get gut health back [25:30] Mark says: I just underwent an emergent laparoscopic appendectomy, and was wondering what foods I should eat to restore my gut health. They gave me iv antibiotics after, and it took a couple of days for me to even have a bm after the surgery. While I am now having BMs again they are far from normal. I am frustrated with the conflicting info I am finding on line and it all seems to be biased on the side of plant based diets. Was wondering if you had any recommendations.   5. Parenting [29:50] Hanna says: Hi Robb and Nicki, Hope you are all well! My husband is an avid listener to your podcast, and I love tuning in for topics like your homeschooling experience, etc. I'm hoping you can expound a little on topic that has been on my mind! My question for you is regarding parenting young children, particularly teen and tween girls. Essentially, what is your family's take on whether parents apologize to their children? Robb, if you lost your temper, or said something that resulted in hurt feelings for Zoe, for example, how would you handle that situation? If you do apologize, under which circumstances would you do that, and what would you say? Thanks so much! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)

Sleep Eating, Eating Organs to Fix Certain Organs, Heart Palpitations, 13 Year Old Son's Keratosis Pilaris, Protein Powder / Collagen Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: The missing link: a single unifying mechanism for diabetic complications 1. Sleep Eating [12:38] Paul says: Hi Robb, Long time fan. Been using the electrolytes with great success. I am a 35 year old, BJJ practitioner and am doing really well on a lower carb diet. One problem though. I sleep eat: Anything and everything, in the middle of the night, every night. Let me know if you have any ideas how to solve this, thanks, Paul   2. Eating Organs to Fix Certain Organs [15:48] Scotty says: I was wondering if you have come across any study’s that have taken someone with example a heart condition, and told them to eat beaf heart (or any animal) everyday to see if it had any reaction to their condition. Or a liver disease and they ate a bunch of liver and got better? Nutrition has become overly complicated now in some circles and it seems just so simple for your body to absorb those nutrients to heal itself. Any thoughts about this? Also let me know if you do answer this on one of your podcasts please as I don’t have time to listen to everything all the time as life just seems to get busier and busier. Thank you so much for everything you have done. You were one of the first voices I found that started my path to fixing my chronic headaches and digestive issues that I had for over 10 years. When massage, chiropractor, acupuncture, TMJ treatments, countless doctor visits all failed me, you pushed me in the right direction. Thanks again   3. Heart Palpitations [20:23] Bret says: Hi, Wolf Pack! Long-time listener (since the Greg Everett days), first-time Rebel and question-asker. I remember a few podcasts ago that Nicki mentioned (in passing) having to quit coffee due to heart palpitations. I've been experience palps for about 1 year and have quit coffee multiple times, with nebulous results: Once for 2 weeks, and once for 3 weeks (no significant decrease in palps either time). Now, alongside the 7DCT and Rebel Reset, I've given up coffee PLUS alcohol (I like a little red wine - weekends only) for the last 4+ weeks, with palpitation frequency and intensity dropping but certainly not eliminated. I'm going to keep up the quit (both coffee and alcohol) for a little while longer to see this thing through, but I'm wondering... If the quit doesn't eliminate the palps, are there any other "usual suspects" that I can bring in for questioning, i.e. other stuff to eliminate or add to my diet/lifestyle? Stats: - Age 53; height 6' 1"; weight 170 lbs; athletic build; very happily married - EKG and Holter monitor test results - normal; I'm thinking about an echo but they're pricey - Strict-but-not-perfect ancestral diet for the last ~9 years (thanks Robb!) - Active (workout 2 or 3 x / week, plus daily movement and/or mobility work) - Excellent sleep - Good community, but could improve - Recently upped sodium intake since learning about electrolytes from you guys. (I'll also be starting an LMNT regimen soon). P.S. - There might be a positional component to my palps (low-grade adult-onset POTS?), but it's difficult for me to QA/QC my own subjective symptom observations to determine that. Any thoughts you have would be greatly appreciated! Keep up the UBERFANTASTIC work you guys!!! Bret   4. 13 Year Old Son's Keratosis Pilaris [26:22] Lil says: Hey Robb and Nikki, thanks for all of your great podcasts! I have been a follower of your work for 12+ years. My 13 year old son, Roman, has had quiet the health journey. A year and a half ago he came to me and said he wanted to "get healthier". At that time he was 5'3 and weighed 186 lbs. Both my husband and I live a primal life. We prioritize sleep, sunlight, movement, whole Paleo foods, social connection, limited screen time etc. At our home that is the norm. I am divorced from Roman's dad. Although he is aligned with our health values he did not support that in our kids. (Mostly out of convenience) When Roman was with his dad his diet mostly consisted of fast food! Roman's dad finally got on board when Roman himself showed interest in becoming healthier. We hired a Primal Health coach (we love you Amy Taft). Since working with her Roman is no longer pre-diabetic, has corrected his cholesterol issues, has grown more than 5 inches and has lost 40ish pounds. He feels great about who he is now! He has so much confidence in himself and his abilities! Such a wonderful transformation. Anyhow, since he was 5 or so he has dealt with Keratosis pilaris. We have tried AIP as dietary intervention along with many random suggestions found on-line. (Soaps, scrubs, etc) His bumps haven't gotten better with anything we have tried. The dermatologist we took him too said there isn't much to do besides heavy duty pharmaceuticals. I myself have tinkered around with carnivore. What do you think about Roman experimenting with carnivore on a short term basis? Or, do you have any other suggestions? Thank you in advance!   5. Protein Powder / Collagen [30:19] Alyssa says: Hi Robb and Nikki, Thank you for all the work you do to put out quality content for the healthy rebellion radio podcast. I’ve started listening only within the last few months, and I am hooked. I appreciate your valuable insight on everything from nutrition to politics and Medicare. I was listening to the March 4th episode and heard Robb say something about protein intake from collagen powder not “counting” toward total protein intake. I had to listen to that a few times...WHAT?! Insert “mind blown” emoji here. I did a little research and think I sort of understand why, but I’m also disappointed because collagen was my go-to protein powder for smoothies, coffee, etc. My question for you is - if collagen isn’t going to do the job, then what is the best, most bioavailable protein powder out there? I realize the protein you chew is the best kind, but I am looking to use it as a supplement to bridge the gap. There’s so much information on the interwebs, so I’m hoping you can help clarify. I am a 34 year old female, 5’9” and 140 lbs. I teach (hard...not gentle) yoga during the week and I also do a bit of running. I’m generally pretty fit and my meals are typically paleo. I don’t have any adverse reaction to dairy - we’re cool. Since listening to your podcast, I would like to try upping my protein intake and “watch the magic happen,” as you say. Thanks! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

Is It Possible To Have Increased Plaque Build Up On A Paleo Diet, Too Little or Too Much Salt,  BJJ and Crossfit, 7 Day Carb Test Question, Gout / Uric Acid Levels in Blood Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Fructose- and sucrose- but not glucose-sweetened beverages promote hepatic de novo lipogenesis: A randomized controlled trial Regular consumption of both fructose and sucrose sweetened beverages in moderate doses associated with stable caloric intake increases hepatic FA synthesis even in a basal state, whereas this effect is not observed after consumption of glucose. These findings support the hypothesis of an adaptative response of the liver to regular fructose exposure, i. e. habitual SSB consumption. 1. Is It Possible To Have Increased Plaque Build Up On A Paleo Diet??? [14:08] Stephanie says: Hello Robb and Nikki! Quick not so quick question... I was turned on to Paleo Solution book around 2011 and since then it’s been loaned out more time than I can count. It was a game changer for me, it allowed me to share information with clients and friends without the emotion I tend to get lost in. I’m 43, a personal trainer and nutrition coach. I’ve seen a functional medicine practitioner for about 7 years getting my regular labs drawn etc. They come back with rave reviews and it has everything to do with my nutrition. However... the newest practitioner I see has a nurse, she is the one who counsels on nutrition to the practitioners patients. I recently reached out to ask if a heart MRI would be proactive given my father just had a massive heart attack and a triple bypass surgery, he’s 73, and apparently the ultimate cause was an abnormality in the left ventricle. The nurse contacted me today to talk more in this. I was clear in saying I have no concern that I have build up as my blood work has consistently  been well above satisfactory, that it was more to look at the make up of the heart. She said “as long as your following a plant based diet you should be fine.” Wtf, I literally almost choked. I said I was far from that and had no intention as such. She alerted me on her plant based nutrition certification and that “all that meat I was eating, regardless of my blood work, I could still have too much plaque.” Y’all!!!!!! We exchanged some “thoughts” and she said I needed to be careful where I got my info from because of funding. Is she serious?!?! Sooo I’m feeling frustrated and defeated, I refer this person to my clients and now I’ve lost trust. I want to beable to solidly share relevant, information without getting emotionally heated in these situations. Any insights or thoughts on how handle this, when she’s telling me my eggs are causing plaque? Go to studies I can share? Love y’all so much. Thanks for being amazing, funny and thought provoking https://nutrition-network.org/   2. Too Little or Too Much Salt? [22:41] Hannah says: Hi, I'm coming here because google is a soup of mis-information and I can't seem to get anywhere with it.  I'm 42 years old, 5'3", not overweight (+-133lbs.) and have been keto (very close to carnivore because I'm not a veggie eater) for just about three years.  For the last 10 months I've been intermittent fasting (18-20hrs/day) and have a "carb" day once a week, (with the exception of Thanksgiving-Christmas 2020.)  For the majority of that time, I've felt great.  Never have I had issues with keto-flu, I'm able to transition back with little issue.  Once I began fasting, even better.  And I've been a believer in the importance of supplementing with electrolytes.  I've been using LMNT for as long as I think its been on the market.  Typically one packet/day, sometimes two if a particularly strenuous day. Okay here is my current issue.  After the new year, I've been a little slow getting back in full swing of my keto and IF, but for the last 3 weeks, I'm back.  However, now, 4-6 times a week I have a headache that often begins in my sleep and will not seem to go away. Along with tylenol, I've increased my electrolytes thinking that was for sure the problem.  But it doesn't seem to knock it out like expected.  So, now I'm wondering if perhaps I've been getting too much sodium? In addition to the headache, several times in the last few weeks I've had a rapid heart rate and it feels like it is pounding out of my chest, out of no where, not exercise induced.  As as sit here typing, my head is throbbing and my heart is racing.  Headache is a bummer, but the heart is an actual concern. I'm tempted to up my sodium further (2 LMNT packets and 500mg salt capsules) per day.  But I'm just not sure. All of this leads to the question.  How to tell if you need to increase your electrolytes/sodium or to decrease your intake?  The symptoms on google seem to have overlap. Thanks for any help, Hannah   3. BJJ and Crossfit [3:15] Claus says: Dear Nicki and Robb, as you have a background and experience in both disciplines: As a beginner in both sports: Would you recommend pursuing BJJ and Crossfit at the same time? Are there any synergetic effects? If so, how would you structure a typical training week? (for example: 3x BJJ, 2xCrossfit ?). I'm 36 years old (155 lbs; 5.7). My training for the past 6 months has been calisthenics and running 4 miles 3x per week. Thanks for the work you do! Best, Claus   4. 7 Day Carb Test Question [40:01] Rob says: Hi Robb, I have a question that might sound stupid; and maybe there's a really obvious answer. When you do the 7 Day Carb Test how do you know that when you get good reading that you are not just failing to digest that carbohydrate and just pooping it out later on? And when you get a poor result (spiked blood sugar) that you are digesting all the carbs in the portion and hence experiencing higher blood sugar levels? My thought is, that based on your microbiota or some other factor you might be really good at breaking down potatoes but terrible at doing so with rice, leaving it undigested. I always wondered this about the whole (macro) weighing and measuring approach, if you weigh and measure your macro intake it's obviously a proxy for absorption but do you know if there's every been a study that has measured the macro content of participants poop as well as their food? Cheers for all the great content you put out there. -Rob M 5. Gout / Uric Acid Levels in Blood [44:05] Timo says: Trying to keep it short: A good friend of mine, just above 30yrs old and very dedicated to intense workouts, is now on prescription drugs against gout (apparently it’s in the gene  pool as his dad has gout aswell) and is told to eat as strictly vegetarian as possible and workout less intense, rather slow steady. Also, no Beer. Which is tough here in Germany ;) He has monitored his Uric acid levels closely (as mentioned before, very dedicated about health) and these seem to confirm the no meat approach. I cannot accept that (absolute believer in the importance of good meat for health) and would love to hear your input on that matter. Huge fan of your work, thank you for all you are doing, Cheers from Frankfurt, Timo Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

High Iron, Water intake and fingers swelling, To sunscreen or not to sunscreen, Cornstarch in medication, Health Rewards Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: Randomized crossover trial of a modified ketogenic diet in Alzheimer’s disease 1. High Iron [20:36] Tom says: I have crohns disease and am a shift worker.  I've had success with paleo in the past but found it hard to stick with while being tired at work and then being the only one in my household with dietary issues. My wife after not feeling well for years, always complaining about being tired and getting sinus infections, decided recently to do paleo with me.  Things were going great but then we just received blood work where everything was in normal range except she had high iron (257 MG).  Is this something to be concerned about?  If so, how can she counteract this so we can both stay on track? Side note: she feels better than normal but still suffers from some fatigue.  We also have two toddlers at home.   2. Water intake and fingers swelling [22:26] Jill says: I am not on a ketogenic diet, but I eat high protein, LOTS of vegetaible, no carbs other than fruit and no processed or packaged foods. I use salt, everything but the bagel seasoning, and other similar seasonings in my food. I don't watch my sodium intake and use seasonings liberally. I drink about 200 oz of water a day and workout about an hour a day lifting weights and cardio. In the last month, I have noticed my fingers swell and I feel it in my face as well. It's nothing major, but it's umcomfortable and I also wake up with swelling. I do drink coffee, tea, and some sero sugar sparkling water. I do take magnesium and other multi-type supplements. Am I drinking too much water? Do I need to have less salt? I got the free sample of your LMNT drink and I had one this morning and it seems worse than ever. Any advice?   3. What's the D-ealy, yo? To sunscreen or not to sunscreen, that is the evidence-based question. [26:29] Erik says: Just kidding about the evidence-based part. I know that grinds your gears. Dear Robb and Nicki, Boring ego-stroking stuff: I've been a long time listener since the way-way back Paleo Solution days. I have probably listened to every episode since the low-100s of the Paleo Solution podcast and am still catching up to the end of that one while also rotating in the Healthy Rebellion Radio. I like that you've returned to the Q&A format. I missed that -- not that the interviews were bad! P.S. I work in technology for a living and would be interested in helping you try to figure out the live caller stuff. The meaty bits: I am a mole-y person. I have quite a few dark/"liver" spots. My maternal grandmother was covered in them by the time she reached her 80s. There's no skin cancer anywhere in the family that's been reported/recorded. I go to the dermatologist to get a yearly body scan/mole check. I try to have good sun hygiene. I live outside Atlanta, Georgia, and I attempt to get outside and walk shirtless / in shorts any day there's sun. I try to do this after lunch / in the afternoon for anywhere from 20-40 minutes. My street is woodsy and often partially shaded, so this isn't as if I'm sitting around tanning for 40 minutes. I have never gotten a sunburn from this practice, and I don't think I've even gotten pink. This doesn't result in much of a tan by the end of the season. You often talk about full-spectrum exposure and minimum effective dosing (MED). So, this is my practice in an attempt to keep my D levels up. I also supplement with ~4000IU of Carlson's D drops daily, although less in the summer if I've been better about exposure. My blood serum levels are usually "normal" as far as obese, sick, dying Americans go, but it's probably low-normal for us paleo folk. When I usually get my yearly checkup (~January) in the dead of winter, it's around 30ng/mL. Usually, I end up getting one sunburn a year from stupidity. I misjudge my exposure when out playing (like on a friend's boat). By the time of year that this happens, it's usually late in the season, and it's not a horrific purple death burn. But it's usually enough to result in meaningful peeling. I know this is bad. I promise not to do it again this year. When getting my yearly mole check, the dermatologist asked about sun exposure and basically said that I should pretty much always be slathered in SPF30-50 no matter what. She even went so far as to mention "recent studies" that showed that sunscreen didn't impair vitamin D conversion and took the time to mention that D was easy to supplement. Now, I'm certainly an armchair functional medicine doctor at best (after all, after hundreds if not thousands of hours of Robb Wolf and Chris Kresser podcasts and tens of thousands of words of blogs read over the years). In my "expert" scientific opinion, we barely know shit about how the human body works. Sure, we can synth up some D in the lab and guzzle it down and affect our serum D-25. But do we really, truly understand what the complete picture of sun-on-skin exposure is from soup to nuts? Is D-guzzling (get your mind out of the gutter, Robb) and avoiding literal sun-on-skin exposure really the healthiest choice? For fuck's sake, we just discovered new muscles, tendons, and ligaments in 2020 (so I've heard). I'm supposed to believe that just because some (likely industry-funded) studies showed that some poor slobs who slathered up with sunscreen increased their serum D from "pitiful as fuck" to "marginally shit", we're supposed to assume that "this is the way"? Anyway, I wanted to get your opinion on this particular issue as I know it comes up from time to time, and I know that things do change here and again. And, especially given the recent studies regarding serum D levels and risk of serious COVID complications, all the more reason to be considering "whole picture"/systemic things. Thanks! P.S. I am happy to follow up, get additional tests, etc., if it's helpful. I'll likely be getting my 2021 checkup soon. There's also some inflammation/lipid profile nonsense going on that I'd love to get your thoughts on, too.   4. Cornstarch in medication [38:14] Ryan says: I am on the paleomedicina (zsofia clemens/PKD) dietary protocol for lifelong autoimmune + mental + gut health issues. I only take one daily medication over the counter. Here is my issue... the one that I take is 2X the price of another brand of the same active ingredient. The only reason I don’t choose to try the much more affordable option is cornstarch. I’m so hesitant to knowingly ingest cornstarch. That’s the only reason. The one I take doesn’t have “cornstarch “ in the ingredients while I could be saving twice as much money (and stress) by being able to take the med that uses cornstarch. I wonder if, and hope that I’m being overly paranoid. Do you think cornstarch as a non-active ingredient in a medication is reason enough not to take that med? Or might it be worth giving a switch? Thanks for your time.... be safe and happy! Cheers.   5. Health Rewards [41:21] SJ says: Hi Robb! I was wondering what you think of the idea of people being rewarded with tax cuts and benefits for meeting certain health markers to motivate people to change their eating habits and lifestyles. It’s not altering anyone’s freedom of choice, but encouraging people to pay more attention to their health and diet and – it’s a choice. I’d sure love to see higher sales tax on junk food. But that would never happen. Thanks Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)

How much protein can one absorb per meal; Thru hiking, backpacking, and paleo/ketogenic diet; Keto Masterclass - Recalculate Macros; Pregnant or breastfeeding metabolic health; No issues Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: A giant solar farm sounds perfect, right? Not quite. 1. How much protein can one absorb per meal? [20:09] Leslie says: I am a 70-year-old female.  Paleo and low carb for many years. Avid podcast listener and book buyer - love all of yours!  Don't want any more sarcopenia than I already have.  Followed your advice and went on the Ketogains macro calculator that recommends about 100 gm protein per day.  But I'm also working on lowering insulin by only eating 2 meals per day.  Searching tells me that bodybuilders think they can only absorb 30 gm per meal.    I eat berries, collagen, protein powder (grassfed!), goat kefir and powdered multi vitamins mixed together along with 4 oz meat and 2 eggs for breakfast around 11 am.  For dinner I eat 4 oz meat with some Amy's organic soup and sometimes a salad.  I am not aiming for ketosis, just low carb. I could stand to lose a few pounds, but at 5'4" and 135 at my age I am OK but would like more muscle or at least not lose any more.  Should I add a third meal for some of the protein or perhaps redistribute the protein amounts?  Thanks! I do this workout about once a week, https://www.youtube.com/watch?v=dBbPsJKq9uM     1 hour of Zumba about 3-times per week and miscellaneous other exercises.  Before Covid I did more, including some blood-flow restriction  which seems to work on the same principle as the video I linked.  I feel like it takes about a week for me to recover enough to want to do the video workout again.  I don't do the lifting-the-bag part of the workout - my back isn't perfect.  I also recently added Esther Gokhale's daily workout (1,2,3 move) and should add the associated weight workout as well.  I liked Doug McGuff's concepts and have listened to the IHMC podcasts as well as Peter Attia's stuff.  Like I said, I am an avid podcast listener!! 2. Thru hiking, backpacking, and paleo/ketogenic diet [25:08] Matt says: I have been following a paleo diet for 5-6 years now, and transitioned to a ketogenic approach at the beginning of this year.  Since then I've been able to maintain a much lower  body weight than ever before in my adult life and my endurance and fitness levels (and to a lesser degree strength levels) have been better than ever before.  These past couple years I have gotten more into thru hiking and backpacking and have been planning some longer hikes and a long term goal of doing the entire appalachian trail.  My question is; to your knowledge is there anyone developing programs or templates on planning long hikes primarily utilizing ketogenic and paleo foods?  Everywhere you look when planning thru hikes the advice is largely the same (granola, oatmeal, instant mashed potatoes, and candy for 'energy'), but it seems obvious that 6 months on a trail requires primarily oxidative phosphorylation, and KD or paleo seems to be an obvious choice.  Information on the topic seems pretty slim, especially when it comes to planning and packing for at least a weeks worth of sustenance that would be necessary when out in the wilderness.  With as many ultra runners and endurance athletes beginning to tout the benefits of KD, I am wondering if there are any thru hikers doing the same thing? I don't know if you have addressed this in podcasts or blog posts in the past and I just missed it.  Seems like it could be an interesting topic, and maybe another area where some thought leaders can emerge. https://robbwolf.com/2020/08/17/fat-fueled-sheep-hunting-with-gina-shively-salty-talk-019-thrr/ 3. Keto Masterclass - Recalculate Macros? [28:59] Kyle says: Hello, I'm hoping to ask a quick question about the Keto Masterclass. I'm into my fourth week and feel I'm doing relatively well.  I've got a spreadsheet where I track all my food, stay on track well although I do have a Perfect Keto Whey shake for breakfast everyday.  Not ideal but helpful given my vocational and avocational commitments.  Four weeks in  and I've lost 8 pounds and am in nutritional ketosis based on measuring blood ketones.  One of the cookbooks I've picked up mentions recalculating your macros periodically.  I've done that and it drops my macros slightly based on weight loss to date.  Seems reasonable to me, but is this something you also recommend doing? Thank you for your consideration. Sincerely, Kyle 4. Pregnant or breastfeeding metabolic health [32:57] Becky says: First off, screw any haters you get for your "salty" rants in The Healthy Rebellion Radio. More people with platforms like yours need to speak out. The hypocrisy, the nonsensical rules (bars are open but kids can't go to school), the suppression of seemingly effective CHEAP widely available prophylaxis and treatments....its all SO INFURIATING and it is so good to hear both of you question what is happening on your platform. THANK YOU. I've unfortunately had to distance myself from a few health "influencers" that I once really respected who have gotten very SJW and holier than thou this past year, so I am thrilled that I finally started listening to your podcast and seem to have found some kindred spirts. Definitely makes me want to join the Healthy Rebellion too, which brings me to my question... I am 37, work out moderately (strength training 2-3 times a week, trail running or walking 1-2 times a week), get lots of outside time, pretty good sleep, and eat 80-20 primal (stick to whole foods, but will indulge in ice cream, white rice, or other no-nos on occasion). The primal eating with a focus on protein and fat has done wonders for my hunger and "hangry" symptoms, which used to be a constant plague (who knew that a breakfast of Cheerios, skim milk, and a banana did not a satiating meal make). However, I've always been about 20 lb overweight, and still feel the need to eat every few hours to avoid irritability, brain fog, and shakiness. This tells me I'm definitely not metabolically healthy, which is my ultimate long-term goal (although weight loss would also be nice). However, I'm currently 6 months pregnant with my second child. I plan to breastfeed this little guy for around 2 years like I did my first, who I weaned when I was about 10 weeks pregnant. In other words, I've been either pregnant or nursing now for the last 3.5 years, pretty much ever since I discovered "Wired to Eat" and a more paleo lifestyle. Healthy pregnancy and breastfeeding are my top near-term priorities, therefore I don't think doing something like going full keto would be right for me, but I would love to start the journey towards better metabolic health. Where should I start? And, related to the Healthy Rebellion, I'd love to join but am not sure it will be worth it in the near-term given my current maternal journey. Are there resources in THR that would apply to pregnant or breastfeeding mamas as well? Thanks, -Becky PS One of the things I've struggled with a lot through both pregnancies and breastfeeding has been a feeling of dehydration. I would have mornings where I woke up feeling hungover when not a drop of alcohol had been had the night before. I got a LMNT free sample pack about a month ago and LOVED IT. I feel such a huge difference in energy, thirst, and a lack of headaches. This is exactly the product I've been looking for since moving to the tropical island where I now live! Thank you! https://lilynicholsrdn.com/real-food-for-pregnancy/ 5. No issues [38:02] Park says: Hey, I've been listening to a variety of podcasts over the last ten years and it's always amazing to me how many people have issues with so many foods or can't lose fat or have low testosterone, etc. Without sounding like a giant douche, I think it's time we hear that someone has no issues and everything is fine. I'm 62 and have no idea what my testosterone is or my LDL or any metric. I drink  too much beer, but despite this I'm lean and my libido is humming along nicely. I've done IF for almost ten years,  eat mostly paleo-ish and do compound movements three days a  week. I realize it's oversimplification to assume that my protocol should work for everyone else, but damn, it's so shocking that so many people seem to struggle. When people chime in with their protocols, are they not being entirely truthful? It seems that the basics should work more often than they do. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of this transcript here (PDF)

Potassium Intake As It Relates To Insulin Resistance, Metabolic Disorders And NAFLD; Hormone Replacement Therapy - Good? Bad?; Toenail Fungus; High BUN: Should I Be Concerned?; Where In The World To Live? Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here   Show Notes: News topic du jour: Green tea extract only affects markers of oxidative status postprandially: lasting antioxidant effect of flavonoid-free diet* In conclusion, GTE incorporated into meat patties in doses realistic for addition to processed foods only leads to a short-term change in plasma antioxidant capacity and has no long-term effects on oxidation parameters within the blood or urine compartments in smokers or in non-smokers. The study can therefore be seen as a 10 weeks controlled study with dietary depletion of all food antioxidants derived from fruits and vegetables, except for carrots and potatoes. During the depletion we observed a decrease in oxidative damage to proteins, DNA, and lipids, concomitantly with a major reduction in plasma ascorbate and minor changes in other vitamins and in anti- oxidant enzyme activities. We speculate that these seem- ingly positive effects on oxidative status are partly due to depletion of some pro-oxidant compounds co-existing with vitamin C in fruits and vegetables and this underlines the general lack of solid knowledge of the mechanisms by which a diet rich in fruits and vegetables cause a decrease in the risk of chronic diseases. 1. Potassium intake as it relates to Insulin resistance, metabolic disorders and NAFLD [22:41] Deirdre says: Hi Robb, I stumbled upon a couple of journals that state there is a link between hypokalemia and IR, metabolic disorders and NAFLD, of which I have (all of them).  I have a difficult time losing weight, even when following healthy eating to a T.  I've been tracking my food on myfitnesspal for a month, and upon reflection, I'm not getting NEARLY enough potassium every day.  Sodium doesn't seem to be an issue.  I salt my food pretty well. I do magnesium soaks once or twice a week.  Can you touch on this subject a bit more, and maybe make some recommendations on how to hit that 4700 mg mark for potassium daily?  Even with eating a large amount of veggies and protein, it's still a difficult number to hit.  Dried herbs like chervil, parsley, basil and tarragon seem to be my best bets, but it's difficult to get 100g of dried herbs in a day.  LOL. Thanks, Deidre 1/2lb steak 800mg 1 avocado 1,000mg 1oz nuts 200mg 2. Hormone Replacement Therapy - Good? Bad? [27:22] Marianna says: I'm a 69 YO. I'm a post menopausal female, who a little over a year ago started HRT about 18 months ago.  I used bio identical HRT for the first 7 years after menopause then in keeping with recommendations went off it for about 11 years. My goal in retirement is to be as mentally and physically healthy as possible for as long as I possibly can. I'm quite active,  exercise daily including cardio and strength training with yoga thrown in. Through IF and low carb eating I've recently lost 25 pounds and am5'6" and 155 lbs. The HRT I 'm using is administered  via  bio identical pellets every 4th month with oral progesterone taken daily. My decision to go back to HRT was prompted by reading Avrum Blooming's book Estrogen Matters. It was recently reinforced by reading Lisa Mosconi's book The XX Brain. Now finally to my question! Am I doing myself harm or good or just wasting my money (I can afford it)  by seeking HRT at my age? As far as noticeable health benefits the main thing I notice is my skin looks a lot better. Effect of menopausal hormone therapy on components of the metabolic syndrome   3. Toenail fungus [31:52] Bradley says: Hello Robb and Nicki, About a year ago the middle toe toenail on my left foot curled on the right side of the toe and I noticed there was fungus under the toenail.  There was no pain and did not seem to be a problem.  During this past summer, I went to the doctor for my regular annual blood draw and showed the doc the toenail.  She said it is just cosmetic and is not an issue unless it spreads.  Also, she said the only thing that can be done is take some pills, which she said is very hard on the liver, for several months until it clears, and recommended that I do not take the medication unless the fungus spreads.  Then, in October/November, I noticed fungus behind the big toe toenail on my right foot.  The toenail on my right foot did not curl, but, it has more of a lumpy feel and I can see the white fungus growth underneath the toenail.  I still have zero pain on either foot and not sure if it is even a big concern.  However, considering a conventional doctor is reluctant to put me on the medication because of the potential side effects, do you happen to know of anything else that can be done? I have tried the foot baths with tea tree oil and other foot soaks and toenail ointments and they are not working.  I have found some docs on the internet recommending special diets for around 6 months or more, but they all vary somewhat (have not attempted yet).  Also, found a somewhat fringe treatment by ingesting sugar and turpentine (have not tried this either).  Supposedly, the sugar attracts the parasite or fungus or whatever and the turpentine eliminates it and you just shit it all out. Thank you both very much. 4. High BUN: should I be concerned? [39:07] William says: Hi Robb and Nicki, Over 5 years of taking annual bloodwork, I have found that my BUN is consistently high (30-35 mg/dL). I’ve had my own theories as to why, so see if am I on the right track with this line of thinking: 1. I’ve been a daily sauna user for the past 5 years, which could lead to dehydration and elevated urea in the blood. I drink at least a liter of water during and after, and probably an additional 1-2 L around dinner time. Total daily liquids averages 4-5L. I salt my food heavily and take Mg and K supplements, but don’t measure total electrolytes 2. I tend to eat most of my protein at night (100-150g), with a half coming in the form of plant-based protein powders 3. The blood tests are always taken first thing in the morning, so it’s possible I’m still dehydrated from the night’s of sleep, combined with the high protein intake. I don’t normally drink a lot of water upon waking because I don’t feel thirsty, although thanks to LMNT I’m starting to change that :-) My doctor is concerned about my high BUN and an increase in chance to develop gout and kidney damage. He has advised me to reduce my protein intake. However, my avg daily protein is 150g, and as an active 165lb man, that number seems safe and appropriate. Have you looked much into BUN in people on paleo/keto diets with high protein? Are my numbers way out of whack and dangerous? Or is high BUN less of a concern in the context of a clean diet and low systemic inflammation? Could there be something else going on to contribute to this consistently high BUN? Or is it as simple is spreading my protein intake more evenly throughout the day instead of one large bolus at night? Any thoughts and insights you have would be very helpful! Thanks! William 5. Where In The World to Live? [44:24] Keri says: Hi guys! Huge fan since way back in the day. Love the podcast and am grateful for all you do. I have a weird, possibly not typical question, but value your opinions and feel like it’s relevant and something you might have an opinion on. Anyway... My family has been working towards moving to a small, debt-free, self-sufficient farm since 2009. We’re currently ready to start looking to buy. We grew up on farms/ranches and have years of experience. We’re into regenerative agriculture, pasture raised animals etc. We also homeschool all of our kids. My question is: we can move anywhere, considering political climates, taxes, cultural/social environment, health freedoms, homeschool laws, ag environment (ie I don’t want to live right next to poison sprayed conventional fields, but need a decent growing environment) and all of the things to ponder in choosing where to live long term in this crazy world, what states would you choose? I’m super curious if you guys have thoughts. Strategic Relocation, North American Guide to Safe Places, Fourth Edition Share the episode! If something in this show helped you please share the episode with your friends! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes