The Healthy Rebellion Radio

Carnivore Diet – Eat until satiety?, Weight Loss Plateau, Handwriting, HPA and Glycogen, Leptin 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: Glucose or Insulin, Which Is the Culprit in Patients with COVID-19 and Diabetes? "Several comorbidities have emerged as risk factors for severe COVID-19 development, including type 2 diabetes, increased body weight, hypertension, and dyslipidemia. These illnesses characterize the metabolic syndrome. Thereby, increased glucose concentrations may be responsible for the reported poor outcome. Indeed, in a large retrospective study from Wuhan, type 2 diabetes was associated with a higher death rate due to COVID-19, though the death rate was lower with better controlled blood glucose (Zhu et al., 2020). This would advocate for aggressive treatment with glucose-lowering drugs such as insulin. Contradicting this deduction, in a new correlative retrospective paper by Yu et al. (2020), the authors identified insulin treatment as a possible trigger of death rate in COVID-19 patients with diabetes (Yu et al., 2020). Thus, which is the culprit for the worth outcome in patients with COVID-19 and diabetes, hyperglycemia or insulin? Maybe both, and there are still other suspects in these multimorbid patients." 1. Carnivore Diet – Eat until satiety? [16:44] James says: After almost a year of strict elimination diets amongst other therapies, I’m trying a beef-only diet to get to the bottom of some chronic health issues. I’m 3 weeks in and all my symptoms are worse than before. I’m eating to just above my *estimated* energy expenditure (by ~400kcal), but I’ve been advised (https://www.kevinstock.io/health/fat-loss-and-the-carnivore-diet/) to eat until satiety and that my appetite will eventually regulate. Until then – as someone who’s been doing keto for 2 years, suffering with autoimmune stuff, tracking my macros and workout out consistently (as opposed to being overweight & coming from SAD) – I can expect to gain some body fat. I struggle with ever feeling satiated after a meal. I can eat over 2lbs of meat in a meal – or even until I’m physically sick – and still be hungry. I’d love to be able to eat intuitively and until satisfied, which is why I’d consider taking the advice, yet as someone who struggled with anorexia, know it will be incredibly difficult for me. Q. Do you think this is the way to go, or would it be better to gradually increase calories, “reverse dieting” style? If the former, how do you imagine it's working? If the later, how do you know when to stop increasing calories and on average how long should it take? I imagine the major benefits from carnivore diets come from elimination of sensitive foods & subsequent gut relief & healing. I’m sure this helps the satiety, but if eating until satiety is simply revving up the metabolism maybe it’d be better to do so with reverse dieting, to minimise the damage. I’d just be afraid if I didn’t follow the advice and did it in a more measured way I’d still be continuously hungry after. I’d be willing to gain body fat temporarily if it helped resolve this. Thanks for your help Robb & Nicki – loving the podcast :D 2. Weight Loss Plateau [26:29] Ashley says: Hi Robb and Nicki! A huge thank you for all your research, knowledge and opinions (especially when salty :) that you share with the world. I am currently studying natural nutrition and every time I read something in my books that sounds outdated I literally go through all your episodes to hear if you have any insights, and almost always, you do! My question today is about weight loss plateau on Keto. I am 35 years old, mom to 4 (ages 6,4,2 and 12 months). Since about the age of 7 I was a vegetarian because I didn't like the idea of eating animals and even vegan for a few of my early adult years. Wait, you'll start liking me in a minute :) My entire diet pretty much consisted of simple carbs and low fat dairy at times. (insert Woman hitting herself in the face emoji here) During my first pregnancy, I began craving chicken which was so weird but I knew that cravings for "healthy" food meant I was probably missing nutrients and so for the baby, I stopped being a vegetarian. I gained 30 kg (66lbs) during that pregnancy and before losing all of it, became pregnancy again, and again gained far too much weight. During my third pregnancy, I had gestational diabetes and decided to make all dietary changes necessary because I did not want to start with insulin. That's when I started to read about carbs and sugar etc.  I made changes to my diet to reduce the simple carbs mostly and stopped eating things like bread, crackers, cookies. The Junk. During this pregnancy I didn't gain as much weight and it was much easier to get most of it off quickly but then, 8 months later I got pregnant again! My fourth pregnancy was amazing because I was following a low-carb healthy diet but I knew that after having the baby I would need to work hard to get back to the body composition that I wanted. That's when I learned about keto. So 4 weeks after birth I began keto and couldn't believe how fast the weight and inches were coming off. The change in diet affected my life in every way possible that I decided to go back to school for nutrition too! So exactly one year post-partum, I have lost 16kg (35lbs) this weight came off by 6 months after having the baby but since then hasn't budged. I am 5"4, 138lbs. And would like to lose those last annoying 5-8 lbs and I have completely plateau-ed. I eat 2 meals a day, about 1200-1300 calories a day with pretty good keto macros of about 20% protein, 75% fat and 5% carbs. (I do eat ALOT of veggies). My protein comes mostly from Salmon (twice a week), beef (steak or hamburger) twice a week, eggs, nuts... I do like to treat myself once or twice a week to some full fat whipped cream with some berries and usually finish off my meals with some 99% dark chocolate. I have to admit I add 100% natural peanut butter to smoothies, 10% yogurts or just shamelessly put a tablespoon in my mouth when I feel like something sweet. I'm trying cut down because of the toxicity, omega-6 and carbs in peanut butter but I really really love it.. so that's hard :) I don't get hungry much (only after fasting for more than 18 hours), feel great and haven't been sick once all year! I lift weights twice a week, cardio once a week, yoga twice a week. My arms, legs and glutes are toned and I'm quite happy with how far I've come and what I really want to improve (hence the feeling of being stuck) is the belly area which is still bulging out and I feel like I have years of stored fat in there that's just not budging. I check blood ketones every day and I'm usually between 1.1-1.8 so I know I'm definitely in ketosis. Should I be reducing my calories to get past this plateau? I don't want to mess with my metabolism. Are the indulging snacks holding me back? (They are pretty much counted in the calories. Those are days where I can reach 1300, 1350. On days where I don’t snack I’ll usually be around 1200.) Is this a plateau or should I just accept this new body composition as being post 4 pregnancies? Sorry for the long long long question, but I wanted to give you as much background as possible. Thank you so much for your time and sending both of you lots of love and appreciation from Israel! xo Ashley 3. Handwriting [36:30] Tim says: Hey Robb, Really enjoy the podcasts. I just started listening a few months ago and it's great for when I'm driving to work or really anywhere that'll take me at least 10 minutes to drive to. You have a good combination of "complicated science" explanations and dumbed down explanations so I can follow along with most of what you're talking about without needing to fully understand the more scientific stuff. And I feel like I'm always learning something that'll make me healthier or keep me healthy longer. I've been doing Crossfit for a couple years now and I've noticed my handwriting "neatness" has gone to shit. It seems to take a lot more effort to write legibly than it used to take. I feel that there's some connection between all of the exercises/lifts that use my forearms (pull-ups, snatches, cleans, etc.) and my handwriting troubles. My girlfriend started going to the gym I go to about a year ago and I asked her about this handwriting issue recently and she said she noticed it with herself also. I was just wondering if this is common for people who do Crossfit-esque workouts and if there's some kind of stretch or exercise I could do to help with it. Thanks, Tim 4. HPA and Glycogen [46:38] Mark says: My understanding of your work, high intensity exercise is heavily glycogen dependent and some level of carb fueling is required to refill glycogen storage or you risk adrenal fatigue.  I periodically experiment with checking blood sugar levels and have noticed after a 10 min intense TM interval workout, my blood glucose can stay relatively stable (80's) or shoot up to a high level for me (110) which is typical of eating a higher carbohydrate meal.  This seems to correlate with either low or moderate carb fueling the previous 2-3 days.  Would very small changes in glucose levels before and after intense brief exercise indicate inadequate glycogen levels and thus a higher risk of adrenal fatigue?  I have not found any studies on this related to non-diabetic subjects with good insulin response.  I have been folowing your diet recommendations for several years and tend to be carb sensitive so stay in the 50-100g daily range.  Wondering if I can use this change in glucose levels to help me gauge when more carbs are needed.  As a side note, I have noticed the first couple of meals when I eat higher carb actually causes a drop in my blood sugar one hour post meal which makes me think it is replacing glycogen. 5. Leptin [54:10] Danielle says: Hi Robb! I have been following you for many years, read your books and love learning from this Paleo/ Keto/ Carnovire community!  I have a question for you regarding this VLC/ZLC lifestyle and leptin resistance.  I have been an athlete my whole life, but I have also struggled with the last 10-15 lbs my whole life so when I had my DNA tested and learned that I have homozygous result for the LEPR gene, it really didnt surprise me much- explains a lot why its always been tough to shake these last few pounds no matter what I try!  I am a 37 year old female, 5'3", 135lbs and last time I had a DEXA in August I was 30% BF.  I went paleo about 7 years ago, keto about 2 and more recently, carnivore although the past month or so I have started to reintroduce some plant matter and other fat sources.  I feel like i've tried every macro combo you can imagine and I have also tried every exercise method from HIIT to running to weights, yoga, you name it.  Anyway, I am just curious what your advice is for someone like me?  I used to fast everyday but I have read that ppl with Leptin resistance really shouldnt be engaging in fasts longer than 12-15 hours, eat smaller, slower meals and thats all good but what about carbs?  Do I need some, none or more than keto standards?  I would really love your advice on this, I dont see much from our integrative/ bio hacking community on this subject. Thank you for all that you do!! LEPTIN RECEPTOR (LEPR) DEFICIENCY Sponsor: This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Exciting news everyone. For a limited time, Joovv wants to hook you up with an exclusive discount on your first order: just go Joovv.com/Robb and apply my code ROBB to your qualifying order. Exclusions apply, limited time only. Transcript: Download a transcript of this episode here (PDF)

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive. SHOW NOTES: https://www.sciencedaily.com/releases/2020/10/201021163945.htm https://www.nature.com/articles/ejcn20094 Going back to my roots! An interesting look at the Turkana, a pastoralist people who still have folks living their traditional lifeway (and are pretty damn healthy on an 80% animal product diet) vs those who have moved to cites and are eating a largely starch based diet, heavy in processed foods. There are not many of these natural experiments left to run their course...there is a lot to learn from them if we take the time to look. Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases.

Melatonin Usage with Kids, Training When Sleep Deprived, Sugar Addiction or Need For Carbs, Can Visceral Fat Go Away Without Procedures, Carnivore Diagnosed with Alpha Gal 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: Does a ketogenic diet lower a very high Lp(a)? A striking experiment in a male physician 1. Melatonin Usage with Kids [14:07] Jim says: Hi Robb & Nicki, My wife and I discovered you and your Paleo work back in 2011 and it's totally changed our lives (for the the better). Thank you. My question is around using melatonin as a sleep aid for children. We've used it periodically in the past for our now 8 year old daughter, though recently I've noticed we've been using it with her more regularly - in particular now that the sun stays out longer and we're trying to keep our kids on their regular sleep schedule. Is this okay? 0.5mg seems to work really well, though now that it's becoming more of a regular thing, I'm getting concerned about dependency or other long-term side effects that I'm unaware of. I asked a psychiatrist about this a while back. He voiced a more general concern about the general population just blindly taking things that the body naturally produces (like melatonin) without understanding how it works in our natural processes. He also didn't think there was research on the long-term effects of melatonin usage in children and therefore couldn't recommend. Thoughts? https://docparsley.com/sleep-remedy-kids-berry-sleepy-time/?   2. Training When Sleep Deprived [21:17] Pauliina says: Hi! I've been suffering from insomnia for over a year now. No acute stress or anything. Just hard time to fall asleep and stay asleep. I get only 5-6 hours of seep a night and the sleep quality is usually quite weak. I was on SSRI's for ten years and after I stopped the medication (gradually) sleeping became an issue and insomnia exploded. I've been wondering if insomnia is a withdrawal symptom of some kind. I'm now having several health problems due this chronic sleep deprivation. This includes higher blood sugar levels, memory and cognitive issues, possible adrenal fatigue, blurred vision, etc. Also my IBS and acid reflux has gotten worse. It takes several days to recover even though I've decreased my training a lot. I lift weights twice a week (max. 30min/session before noon) and train Jiu-jitsu once or twice a week. I often just have to skip the jiu-jitsu (which bothers me!) because it's in the evening (6-7.15 pm.) and I'm just too tired for it. Makes me feel like a loser. So long story short: how to train when one is heavily sleep deprived? Thanks a ton!!!   3. Sugar Addiction or Need For Carbs [28:25] Lauren says: Hi Robb and Nicki, I’m trying to figure out if I’m a sugar addict or if maybe carbs just help me function better. I’ve been generally eating low carb/paleo with some forays into keto for the last 10 years or so. While my blood sugar issues have completely resolved, I still struggle with an afternoon slump where I often feel like the only thing that will make me feel better is a venti Frappuccino with 3 extra shots or something with an equivalent amount of sugar and caffeine. While I never indulge to that degree, I’ll occasionally have some dark chocolate, fruit or some other source of sugar. I’ll immediately feel 100 times better and feel like a switch flipped in my brain and I’m a brand new woman. I’m wondering if this indicates I am super addicted to sugar and need to cut it out and maybe suffer a little before I’m rid of the addiction, or if this is just an indication that I am someone for whom keto is not ideal. For background I’m 33 years old, generally healthy, and nursing a baby. When doing keto, I supplement with 5-7g sodium per day. Thanks for your time and advice.   4. Can Visceral Fat Go Away Without Procedures? [37:21] Annie says: Hey Robb- Thanks for looking over my question. I am a 51 yr old woman- 27 years with Hashi's and I was just diagnosed with Reactive Hypoglycemia. (Additional Back story- I've recently come through a 3 yr ordeal with adrenal fatigue and whacked out thyroid) In a recent Dexa scan, it showed that I have a layer of visceral fat (and a much higher general body fat % than I expected) which prompted my Endo/Functional Med doc to advise me to start taking Metformin (I cried- I feel like I lost ) . The scan results explain why I can feel the solidity of my ab muscles , but still have a section in my lower belly that is distended from under my ab muscles and not the same quasi-flatness of my upper abs. Even though I eat Low Carb/ Keto and do HIIT/Crossfit/Lifting 3-4 hours a week , I cannot seem to get the fat from this area to reduce or disappear. Will these combined strategies( low carb, exercise and metformin) shrink fat cells or make the fat go away? Or am I doomed to this to be my new, undesirable situation? It's not simply about vanity, its actually more about how I feel in a body that is not the one I've known and had to work with throughout the majority of my life. I've always been a mesomorph/athlete and usually around 20-22% body fat naturally (now I'm measured at 32%). My question is it possible for that visceral belly fat to go away or get smaller through my current course of action? Or is that only possible through outside tools and resources like cool sculpting? I realize that sounds pretty vain, but again, it's a big change for my body and I am not loving it at all. Thanks Robb- Annie SGLT2-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6028052/ GLP-1-https://diabetes.diabetesjournals.org/content/51/suppl_3/S434   5. Carnivore Diagnosed with Alpha Gal [45:15] Clay says: Hey guys big fan going back to the early podcast days (read all your books also). Anyhow (enough sucking up) started Keto a little over a year ago. Switched to 100% Carnivore a few months in (along with IF), lost 70lbs, blood markers outstanding and eliminated all inflammation and skin issues and most importantly improved mentally (eliminated anxiety). Last week I was diagnosed with Alpha Gal allergy (from Lone Star tick) that makes me severely allergic to mammal meat and diary. Any suggestions on how to stay as close to Carnivore as possible. I’m most concerned about maintaining fat intake since chicken and turkey are so lean. Thanks in advance! Clay from Mississippi Sponsor: This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Exciting news everyone. For a limited time, Joovv wants to hook you up with an exclusive discount on your first order: just go Joovv.com/Robb and apply my code ROBB to your qualifying order. Exclusions apply, limited time only. Transcript: Download a transcript of this episode here (PDF)

Healing The Gut While Breastfeeding, Bone Broth and SIBO, Off-Gassing, BJJ Safety, Peepee and Athletes Foot Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Energy Requirement Is Higher During Weight-Loss Maintenance in Adults Consuming a Low- Compared with High-Carbohydrate Diet 1. Healing the gut while breastfeeding [11:29] Kelli says: Any recommendations for healing leaky gut and dysbiosis while breastfeeding? It seems like every protocol notes not ideal for breastfeeding (I am guessing because of potential toxin release in breastmilk). It’s a difficult crossroads - do you eat things that support breastfeeding (fruits, vegetables, some starches) even though they cause digestive issues (bloat, distention, indigestion) and possibly making the situation worse (anemia due to malabsorption, overgrowth, worsening of leaky gut), or do you eliminate and try to heal which may release toxins? What about a carnivore or GAPS style diet, is that too extreme? Wouldn’t healing the gut ultimately provide better nutrition via breastmilk to the baby and provide better gut flora? Not to mention, it’s hard to support a child when you feel so off. 2. Bone Broth and SIBO [14:52] Suzanne says: Hi you two! I hope you’re both doing well, and enjoying your life down in Texas. I have one question regarding bone broth.  I think that Chris Kresser posted something on Facebook some time ago about bone broth not being something to eat if you have sibo.  I can’t find the article now, but while I used to drink bone broth regularly, either as part of a meal, a base for soup, or just as a hot beverage in the morning, I’m now not sure if it’s okay for me.  I had a really bad gut infection almost 8 years ago.  I started my 1st Whole30 for 100 days about a month later.  I lost about 35 lbs., but the weight started coming back on while eating and exercising the same way.  The doctor at the time had me tested for sibo.  It came back positive, and regardless of the rounds of antibiotics, or the rounds of other supplements after, I’m still testing positive.  I stopped drinking bone broth a few months ago, but miss it. I always made sure I had plenty of ball jars of both beef and chicken bone broths in my freezer, but now I’m not sure.  Robb, in your opinion and with all of the research you do, should I stay away from bone broth?  I haven’t seen you address this before, but it certainly could be that I just missed it. Thanks very much, Suzanne 3. Off-Gassing [22:24] Shelly says: How much should I be concerned about off-gassing in furniture, beds/mattresses, and other household items? Is it something worth taking into account when buying new furniture and stuff? https://www.lung.org/clean-air/at-home/indoor-air-pollutants/carpets "As with any building product, if purchasing new carpet, choose a carpet that releases fewer VOC emissions. Request that the carpet is unrolled and aired out in a well-ventilated area (a clean, dry warehouse, for example) for 72 hours before installation. If possible, have carpet installed while the space is unoccupied. Request the use of glues or adhesives that are non-toxic and low VOC. Then allow 72 hours of ventilation before inhabiting the space. Make sure the carpet can be removed later without use of toxic chemicals." 4. BJJ Safety [29:35] John says: Hey Robb, I regularly practice BJJ 3-4 times a week and really enjoy it.  Recently I read a story about a guy named Sean Entin who apparently had a stroke after suffering a tear in his carotid artery while being choked during a BJJ practice.  Looking around the web, I found a fair number of other people who appear to have suffered something similar.  I asked my doctor about this and he didn't know what BJJ was and wasn't able to really tell me anything.  I'm starting to wonder if getting choked over and over is unsafe.  I don't want to quit but I am now very paranoid that something awful is going to happen and its getting hard to get back on the mats.  I was just wondering if you had ever heard of this or had any thoughts on whether BJJ was generally safe? https://www.espn.com/mma/story/_/id/8660482/sean-entin-life-choke https://bjjpassion.com/is-brazilian-jiu-jitsu-safe/#:~:text=BJJ%20is%20safe.,37.3%20per%201000%20athlete%20exposures. BJJ is safe. The average injury rate is 36.1 per 1000 athlete exposures and it’s the lowest in martial arts. BJJ injury rate is also slightly lower compared to more common sports like football – 37.3 per 1000 athlete exposures. Most injuries are caused by 3 reasons: Tapping too late Performing a move which hurts yourself Sparring with a guy you should avoid   5. Peepee and Athletes Foot [45:10] Eric says: hey allihoopa! (dumb and dumber famous end scene) 34 5'10" 175 pounds jacked tanned brown eyes this morning i couldnt sleep so i woke up and got behind the keyboard when it dawned on me.. pee in a bowl and soak your toes to help get rid of your athletes foot!  cuz why not?    so i did.. then i decided to make it my snapchat story, (cuz why not).   but then after it was too late, i decided to google if its even effective in the treatment and the first thing that comes up is esentially, no.. no it does not.  i guess there isnt enough urea in peepee to make a dent.  whoops!  now i'm THAT guy..     i wonder though how accurate that article would be considering it was mostly referring to shower peepee.  mine was in a bowl and i let it soak for like 20+ minutes.  please help me to redeem myself and tell me what i did is effective in the treatment of my filthy disgusting toe jam.  ps- love the podcast!  been listening since episode 1, and loved both your books, AND you.. i love YOU robb kisseZ : ) Sponsor: This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Exciting news everyone. For a limited time, Joovv wants to hook you up with an exclusive discount on your first order: just go Joovv.com/Robb and apply my code ROBB to your qualifying order. Exclusions apply, limited time only. Transcript: Download a transcript of this episode here (PDF)

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive.   SHOW NOTES: https://www.mdedge.com/familymedicine/article/28906/health-policy/five-models-assess-readiness-change-behaviors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5636087/ https://academic.oup.com/ajcn/article/82/1/222S/4863393 This Salty Talk had two main inspirations: When we posted an image on IG saying "Make your health an act of rebellion" we were taken to task as being "ableist." Right around this time a new member here mentioned that in her RD program, the professors suggested it is generally not recommended to talk to people about weight loss as "most people do not succeed and it just makes them feel bad about themselves." I've noodled on this a lot and a few things struck me: A doctor would NEVER take the position that folks should not try to stop smoking. It's bad for them, society etc, has low success, but yet, still, we try. We MUST try. Why not with weight loss? There is an interesting double standard emerging here, one that (IMO) is an outgrowth of what we might call "woke" culture. I suspect some of this positioning started from a place or compassion and concern...it's NOT ok to run people down about their weight (political affiliation is apparently open season!) but this is presented as if there is no cost associated with doing nothing for health regarding weight. If someone is on fire, do we not say or do something as it may hurt their feelings? How about infectious disease? We can dictate all manner of behavior change, really do some epic virtue signaling around that, all in the pursuit of "saving lives" and "not overwhelming the medical system." Close to a half million Americans die every year from obesity related problems. And do you know why our medical system is ALWAYS tettering on the brink (and has been well before COVID)? It's due to largely preventable, obesity related issues. AND smoking. I'm not sure what the perfect answer is to all this, likely looking for readiness for change is an important way to triage and allocate resources. Folks who are ready to change are relatively easy to help. But if there is no will, there is literally, no way. All that said, doing this ridiculous mental gymnastics of suggesting there are no reasonable bounds for an average human to live, is not just mean, it is homicidal. If a planet cannot be "healthy at any temperature" then a human cannot be "healthy at any size." How ethical is it to know there is something that can be done to help a person, yet we make platitudes to make this information and motivation unavailable?   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases.

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

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

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive.   SHOW NOTES: https://gbdeclaration.org/ https://www.medpagetoday.com/infectiousdisease/covid19/89204 https://www.johnsnowmemo.com/ https://www.dailymail.co.uk/debate/article-8899277/Professor-Sunetra-Gupta-reveals-crisis-ruthlessly-weaponised.html https://www.npr.org/sections/health-shots/2020/10/20/925441975/studies-point-to-big-drop-in-covid-19-death-rates Temporal and Geographic Variation in Early US Coronavirus Pandemic https://www.zoeharcombe.com/2020/11/the-impact-of-lockdowns/ http://www.rationaloptimist.com/blog/the-new-lockdown-is-a-deadly-mistake/ https://www.bloomberg.com/news/articles/2020-10-21/covid-puts-a-spotlight-on-the-food-industry-s-role-in-obesity? https://www.weforum.org/agenda/2019/01/eating-less-beef-will-and-more-beans-will-cut-global-deaths/ https://www.economist.com/international/2019/05/04/global-meat-eating-is-on-the-rise-bringing-surprising-benefits https://mailchi.mp/9139ae2a785c/sfcfmemberupdates5112020-12593578 https://sebastianrushworth.com/2020/10/31/a-history-of-the-swedish-covid-response/   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases.   Transcript: Download a copy of this transcript here (PDF)

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

Eating for Kidney Disease, Muscle Mass, LDL Up 102 points, Is Bone Broth Made In Pressure Cooker Healthy?, Biochemistry For Beginners Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS    Submit your questions for the podcast here   Show Notes: News topic du jour: Iatrogenics: Why Intervention Often Leads to Worse Outcomes Iatrogenics is when a treatment causes more harm than benefit. As iatros means healer in Greek, the word means “caused by the healer” or “brought by the healer.”  Healer, in this sense, need not mean doctor, but anyone intervening to solve a problem. For example, it could be a thought leader, a CEO, a government, or a coalition of the willing. Nassim Taleb calls these people interventionistas. Often these people come armed with solutions to solve the first-order consequences of a decision but create worse second and subsequent order consequences. Luckily, for them at least, they’re never around to see the train wreck they created. 1. Eating For Kidney Disease [23:54] Tyler says: Hey Robb, Years ago, you wrote a multi-part post about kidney health, and mentioned a former client at NorCal S&C who was recommended dialysis. One of your coaches instructed him to eat super low carb, and about the same protein (around 10% for both macros), and the rest of his diet consisting of fat. The end result (at least in your article) was that he recovered a great deal of his kidney function... Now that I’ve told you about your own article (lol), here are my questions: 1. Is that still a protocol you’d recommend for someone with stage 4 kidney disease? 2. If so, what can you even eat on an 80% fat diet? This info is for my mother-in-law. She’s almost 70, and has kidney disease presumedly brought on by Henoch-Schoenlein Purpura. She lives in Japan so she has access to great quality seafood, but coconut products are uncommon. I’ve been trying to get her to quit eating bread, rice and soy products as a start. She still eats some dairy. Are there any foods within a typical Paleo diet she should avoid? For example, fruit? She is prescribed some type of steroid (not sure what or how much), and is of normal weight, and does not take any blood pressure meds that I know of. Not expecting any type of miraculous full recovery, just wanting to help her get the most she can out of life. Thanks for any direction you might be able to guide me towards. PS: the wife and I are huge fans of LMNT, and you were right: do NOT accidentally (Or purposely) inhale the Lemon Habanero dust!! Low carbohydrate diet may reverse kidney failure in people with diabetes Researchers have for the first time determined that the ketogenic diet, a specialized high-fat, low carbohydrate diet, may reverse impaired kidney function in people with Type 1 and Type 2 diabetes. 2. Muscle Mass [33:04] Ben says: Hey Robb, Love the work you have done and really appreciate all that you do. FYI Sacred Cow was a phenomenal book, very nice work. I am writing in regards to muscle mass. You have mentioned previously on the importance of muscle mass as we age and starting around age 30 we will start loosing it slowing and/or it's much harder to gain muscle mass as we age. My question is how much muscle mass should I be aiming for. For context I am a 30 year-old male, 6'4", 218-225 lbs 8-10% body fat (depending on season). The reason I ask is I enjoy competing in Crossfit; however, am uncertain if I should focus more on trying to put on more mass or if moving forward with these numbers seems appropriate? Ultimately I do enjoy competing, but don't want to become decrepit when I'm older. (Other info if it helps-- squat- 425 DL- 545 Be- 325 Fran 2:45. I have never done full extensive blood work but my most recent basic blood work ie Chem 7, testosterone, basic lipid panel all looked "normal".) Thanks for all you do, Ben 3. LDL Up 102 points [36:47] Clint says: Hey Robb- I recently got some blood work done for work and I was pretty amazed at my lipid profile. My total cholesterol went from 148 to 268.  LDL went from 86-188. Triglycerides went down 62-54 and HDL increased from 50-69. My GP wasn’t too concerned bc the triglycerides decreased and HDL increased but he still wants me to monitor it. The two weeks leading up to my blood work have been mostly carnivore-esque as I’ve noticed some headaches from fruit and indigestion with some veggies. I sneak in some full fat dairy by means of a little heavy whipping cream, I cook with kerrygold butter, and have a little kerrygold cheese from time to time. I’m 6’2” 186lbs at about 8-10% body fat. I do drink about 40 Oz of French press coffee per day and I know that can muck with LDL but I’m not so sure of that big of an increase over 3 years. Exercise- I Do some variation of cardio 4-6 times per week and flirt with some CrossFit style workouts 1-2 times per week. I dropped the intensity since going more low carb/carnivore as to not fry myself. Protein intake usually consists of chicken (all parts, not just a breast guy), beef (steak, burgers), eggs, Wild planet sardines, wild caught salmon, etc... I never cook with coconut oil or seed oils (coconut never agreed with me). I’ll eat some stevia sweetened dark chocolate a couple times per week. I’ve been sleeping 6-8 hours per night (2 kids going on 3). Any insight from your experience as to why my bloodwork took a shit? I’ve been relatively low carb for years. Thanks! Total cholesterol and all-cause mortality by sex and age: a prospective cohort study among 12.8 million adults ~ 4. Is Bone Broth Made In Pressure Cooker Healthy?? [45:56] Matthew says: Hi Nicki and Robb, Appreciate your work and show. Question: I have a hard time digesting bone broth, it gives me some digestive upset and I can't really consume it, even though I know I could use the gut healing benefits. I have issues with histamines, so that may be a big reason since it's typically slow-cooked, which is one of the things that creates a lot of histamines in foods and is an issue for those with histmaine tolerance issues (I'm working on that issue, but it's a long healing trajectory). I've heard a little about using a pressure cooker like and instant pot to make bone broth, which allws it to be done more swiftly, but I can't find any information on how beneficial it is when made in pressure cooker.  Is it as good as when it's slow-cooked, in terms of nutritional value? Curious if you might have any information or insights on this.  Many thanks! Matthew Oakland, CA http://delicatebelly.com/low-histamine-bone-broth/ chicarones? 5. Biochemistry For Beginners [48:47] Hoby says: Robb, Love your podcast and books, and listening to you and some others in the Paleo/keto/carnivore universe, I hear a lot of biochemistry discussed. I have a medical background from military service, but biochemistry was not a subject I got a lot of info in... I was wondering if you had a recommendation on a “ biochemistry for dummies” book. I appreciate any recommendations you may have.. Hoby http://watcut.uwaterloo.ca/webnotes/Metabolism/   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by White Oak Pastures. White Oak Pastures is a six-generation, 154-year-old family farm in Bluffton, GA. They pasture-raise 10 species of livestock and practice regenerative agriculture that improves the land. Their cattle and sheep are grassfed, their pork and poultry are pasture-raised and given non-GMO feed. All their meats are raised, slaughtered, and butchered on the farm. They also sell organic vegetables, pasture-raised eggs, honey, pet chews, leather items, tallow goods, and more artisan products that they make on the farm. They are committed to animal welfare, land regeneration, and rural revival. Check them out at http://whiteoakpastures.com/robbwolf and enter code REBEL10 to get 10% off product total ($100 max discount) for first-time customers. Transcript: Download a transcript of this episode here (PDF)