The Healthy Rebellion Radio

Targeted Ketogenic Carb Sources, Does Cold (Ice) Immersion Blunt Muscle Growth Post Workout, Poor Man's Cryotherapy, BPH (Benign Prostatic Hyperplasia), Viruses in Meat? Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS    Submit your questions for the podcast here   Show Notes: News topic du jour: Agri-nutrition research: Revisiting the contribution of maize and wheat to human nutrition and health "Only relative to other ‘nutrient-rich’ foodstuffs are cereals ‘nutrient-poor’. This terminology reflects the emphasis on micronutrient malnutrition. Most cereals provide varying amounts of proteins, fats, minerals and vitamins, in addition to being important sources of dietary energy." "Cereals are the dominant source of carbohydrates in the global diet, providing essential food energy." 1. Targeted Ketogenic Carb Sources [16:00] Michael says: Hi Robb, Thanks so much for all the work you do.  At the beginning of the year I was eating a standard American diet.  At the age of 25, I was prediabetic, 50 lbs overweight, and I had no energy, crashing after almost every meal. I've been doing keto since March.  I'm down 30 lbs despite building considerable amount of muscle from exercise, have gotten from about 30% to under 15% bodyfat, and I've never felt better.  Over the last few months I've been eating more of a carnivore diet with the exception of some berries throughout the day, and I've also begun doing Crossfit about 5-6 times a week.  I've noticed that for longer, endurance workouts I do amazing.  For the short, glycolytic, 8-minute workouts I'm nowhere close to where I want to be.  I've read from your keto masterclass as well as on Ketogains that for Crossfit-like activity that eating carbs just before an intense workout can be helpful.  I had two questions on where to get my carbs on a targeted keto diet: 1) Ketogains and many resources recommend dextrose as it goes directly goes to replenishing muscle glycogen.  Using ultraprocessed, refined sugar screams against everything I've learned about sticking to real food.  I want to try rice or potatoes, but do you have thoughts on using ultra-refined substances for glucose as opposed to real food? 2) Many seem to recommend against fruit/fructose because it goes to replenish liver stores rather than muscle stores.  Does liver glycogen not make it into the muscles?  Is fruit really the bad guy many low-carbs make it out to be? Thanks so much for the work you two do.  My life has changed in more ways than I can describe thanks to the information you put out there. 2. Does Cold (Ice) Immersion Blunt Muscle Growth Post Workout [24:50] Jayne says: Hello Rob and Nikki, I am wondering whether ice-cold bath immersions between sauna sessions post weightlifting might blunt muscle growth effects of my workout? I notice that if I sauna post workout, I almost feel an additional "growth spurt" (if that makes sense!?) but sometimes with the cold bath in between I don't feel as much benefit. Of course, this could all be in my head, but I'd love your thoughts! Thanks again for being such great leaders in the world of health and wellbeing. I am constantly refreshing your website in hope of a new salty talk or podcast, I just love them so much! Thank you both! Cheers, Jayne x 3. Poor Man's Cryotherapy [29:35] Chuck says: I’m wondering what you think about an idea (not an original idea) I have about how to get cold. I know that several people (Brad Kearns and others) have been using an electric freezer chest and filling it with water. Then cooling the water for cold plunges. I’ve been thinking about using a freezer chest, keeping it very cold, but not adding water. Not sure if you’ve ever been in a Costco cold room, but I think that effect could be duplicated with this concept. Sort of a poor man’s  cryotherapy chamber. Would eliminate the need to clean and change the water. I would only close the top if I was certain it could not lock me in. Perhaps I could use something else to close me in or maybe I wouldn’t need to. I’m also concerned about sticking to the sides. I’ve been unable to find anything online about the idea and have never seen anything with a live human in a freezer. I think there could be a nice benefit with this approach. I wonder what you think? Thanks, Chuck 69 year old rebel with epigenetic biological age 57. https://www.engineeringtoolbox.com/thermal-conductivity-d_429.html Water thermal capacity 24X that of air (generally) 4. BPH (Benign Prostatic Hyperplasia) [39:23] Ralph says: I would love to hear if you have talked to any older paleo or keto men about solutions for BPH (Benign prostatic hyperplasia) which most men have to deal with in their late 60s and beyond.  Main symptom is needing to pee often which causes problems with sleep.  Any ideas for solutions would be greatly appreciated.  love the show. thanks.  ralph (72 yrs. old) https://www.lifeextension.com/vitamins-supplements/item02029/ultra-prostate-formula Phosphodiesterase Type 5 Inhibitors for the Treatment of Male Lower Urinary Tract Symptoms 5. Viruses in Meat? [43:03] Julie says: I recently heard your broadcast on Revolution Health.  I do eat meat but I have been avoiding chicken not only because of the inhumane treatment but also the use of antibiotics and most recently the studies that have come out about viruses in chicken meat. I was relieved to hear that beef might actually be healthier and also environmentally friendly. Now my husband told me about polyomaviruses in beef that can survive cooking temperatures.  Is this something that is being studied closely. Is it conclusive? Is there a way to avoid it other than avoiding meet? Do we have to wait for another vaccine like the HPV vaccine before we can safely eat chicken or beef? I would love to hear a podcast on the subject or a recent study to hear the latest on this topic. Thanks! Julie Polyomaviruses and human diseases Polyomaviruses are small, nonenveloped DNA viruses, which are widespread in nature. In immunocompetent hosts, the viruses remain latent after primary infection. With few exceptions, illnesses associated with these viruses occur in times of immune compromise, especially in conditions that bring about T cell deficiency. African Great Apes Are Naturally Infected with Polyomaviruses Closely Related to Merkel Cell Polyomavirus The Ancient Evolutionary History of Polyomaviruses   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by White Oak Pastures. White Oak Pastures is a six-generation, 154-year-old family farm in Bluffton, GA. They pasture-raise 10 species of livestock and practice regenerative agriculture that improves the land. Their cattle and sheep are grassfed, their pork and poultry are pasture-raised and given non-GMO feed. All their meats are raised, slaughtered, and butchered on the farm. They also sell organic vegetables, pasture-raised eggs, honey, pet chews, leather items, tallow goods, and more artisan products that they make on the farm. They are committed to animal welfare, land regeneration, and rural revival. Check them out at http://whiteoakpastures.com/robbwolf and enter code REBEL10 to get 10% off product total ($100 max discount) for first-time customers. Transcript: Download a transcript of this episode here (PDF)

Trying To Avoid Statins, Autoimmune Hepatitis, Chronic Low Back Pain - Supplementation, Still Holding Body Fat Even An A Keto Diet, Shaky Legs and Lactate Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS    Submit your questions for the podcast here   Show Notes: News topic du jour: Some sparkling water brands have PFAS chemicals, study finds https://www.cbsnews.com/news/pfas-chemicals-in-sparkling-water-polar-topo-chico-study/ 1. Trying To Avoid Statins [27:54] Gabe says: Hey Robb and Nicky, I was wondering if you could offer some guidance regarding some of the best things I can do to improve my cholesterol.  I recently had a standard lipid panel done that showed that my LDL-C was calculated at 154.  Total was 234, HDL was 60, and Trigs were 93.  I'm having more comprehensive blood work done by my functional medicine doc to get a measure of apoB and LDL-P.  But during my appointment he brought up the possibility of statins.  I'd like to avoid that if at all possible and was curious if your work with Specialty Health gave you some insight as to what interventions generally worked best for folks.  Some of the research I've been doing from Peter Attia seems to indicate that cholesterol is largely just a function of how much your cells produce and how many hepatic LDL receptors your genetics blessed you with which makes me feel pretty powerless. Just for reference I'm 42, and have eaten more or less along ancestral guidelines for the past 8 years with some very occasional minor offenders like oats, beans and corn.  I exercise very inconsistently...kind of a 3 months on, 3 months off pattern which consists of mainly of 5x5 powerlifting.  I'm also coming off a year of being stuck in an office with a lot of recent college grads which meant a good bolus of donuts, pizza, and other non-sanctioned foods which started infiltrating my day to day.  But I've changed work situations now and eating is much more on track for the last couple months.  I'm 5' 11", 170 lbs, and perpetually squishy around the mid-section. Any thoughts are appreciated. Gabe https://www.nature.com/articles/s41598-018-38461-y#:~:text=2)%2C%20the%20TC%20ranges%20associated,%E2%80%93220%20mg%2FdL). In the spline analysis (Fig. 4, Supplementary Fig. 2), the TC ranges associated with the lowest mortality were approximately 200–240 mg/dL, except for men at 18–34 years (approximately 180–220 mg/dL) and for women at 18–34 years (approximately 160–200 mg/dL) and at 35–44 years (approximately 180–220 mg/dL). 2. Autoimmune Hepatitis [33:57] Ben says: You were one of the first people I started listening to when I began my journey towards living a clean lifestyle. I heard your name pop up through Katy Bowman. I have a female friend, 20 years old, who just got diagnosed with autoimmune hepatitis. I haven't read much about it in the past and haven't heard much about it on various podcasts. A google search doesn't make a compelling argument for other ways to manage it besides steroids. Besides the obvious, (improve sleep, limit stress, avoid alcohol, exercise, eat an autoimmune style diet) is there anything specific that would help target the disease? Association of Autoimmune Hepatitis and Celiac Disease: Role of Gluten-Free Diet in Reversing Liver Dysfunction 3. Chronic Low Back Pain - Supplementation? [37:05] Matthew says: Hey Robb and Nicki. I have been listening for a while and also caught you (Robb) on Joe Rogan when you spoke a little bit about your chronic back pain. I've had mine for about 5 years thanks to a desk job and poor deadlift, squat technique (subsequently corrected). My question is if there is any supplementation (Kratom?, CBD?) or specific protocols you find working. For context I crossfit 5 days a week, yoga once a week, mobility work 15 mins a day, use a standing desk almost exclusively, daily walks, and have been eating clean for almost a decade. I think I have the basics down and seeing if you have extra tips. I'd love to be able to not have to scale deads and squats some day down the road We mentioned the folks at Basis Health and Performance in this answer. Try their strength program free for a week http://basishp.mykajabi.com/   4. Still holding body fat even on a Keto diet [49:41] Martin says: Okay so about a decade ago I lost over 80 lb going on a Paleo Diet and I was very happy and feeling in the best health I ever have since I was a teenager. I am now 54 and eat a mostly keto diet with very very occasional cheats and when I do that it's on a Paleo kind of platform. However I am just not satisfied with my body composition and maybe it's dysmorphia or something like that but I don't have that cut or ripped look. I can do a lot of pull-ups, I do a lot of powerlifting type lifting, I'm very strong, but I look like I still have subcutaneous body fat which is near impossible to shed and especially around my chest where I try to get a defined but I still have these rules what appears to be at on the very corners of my Pecks near my armpits am I just being silly or is there something I can do to get a more ripped lean look? thank you for your consideration   5. Shaky Legs and Lactate [55:03] Caroline says: Hello Rob and Nikki. Can't believe this is my first question for you as I've been following your work since 2009. I usually do my own research but this time I really need help. I've been starting to get shaky legs (!) when I do for example shoulder press or biceps curls. Never been especially prone for lactic acid (lactate) buildup before even as I was exercising much more intensely. This worries me. I read that lactate is produced from pyruvate via the enzyme lactate dehydrogenase (LDH) in a process of fermentation both during normal metabolism and exercise. But why do I get so much of it after only a two minute session? I recently also learned that LDH is a good indicator of cancer, in its early stage. Does this mean that people with beginning cancer also get more lactic acid? I'm hoping you can help to clear the correlation between the two and what other factors could possibly be contributing to my legs shaking when doing upper body workout! Short facts: Female age 36 170 cm, 55 kg Hashimoto (but under control) Keto, carnivore-ish Lyme disease one year ago (doxycycline for 21 days) Thank you so much! Hugs from Sweden Caroline   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by White Oak Pastures. White Oak Pastures is a six-generation, 154-year-old family farm in Bluffton, GA. They pasture-raise 10 species of livestock and practice regenerative agriculture that improves the land. Their cattle and sheep are grassfed, their pork and poultry are pasture-raised and given non-GMO feed. All their meats are raised, slaughtered, and butchered on the farm. They also sell organic vegetables, pasture-raised eggs, honey, pet chews, leather items, tallow goods, and more artisan products that they make on the farm. They are committed to animal welfare, land regeneration, and rural revival. Check them out at http://whiteoakpastures.com/robbwolf and enter code REBEL10 to get 10% off product total ($100 max discount) for first-time customers.

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive.   SHOW NOTES: Nicki and i finally got around to watching the Netflix documentary "The Social Dilemma." We knew a fair amount of what was covered, we knew that at some point the developers of these platforms discovered that they made more money, garnered more shares and interaction by feeding us things that enrage or threaten us. You can know all that stuff but as I mention in the Salty Talk itself, what this reminded me of was the scientists after the Manhattan Project who knew that what they'd created represented an existential threat. A technology that could not just destroy civilization but humanity itself. I got that same sense here. Listen in as we discuss our thoughts about it, and what we're currently doing with our own habits and social media.   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases.   Transcript: Download a copy of the transcript here (PDF)

What is Healthy Weight, Acid Reflux During Fasting, Long Term Antibiotic Use - Lyme Disease, Women Over 40, Controversy Over Meat Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS    Submit your questions for the podcast here   Show Notes: News topic du jour: Leading dietary determinants identified using machine learning techniques and a healthy diet score for changes in cardiometabolic risk factors in children: a longitudinal analysis Conclusion: Diets high in seafood, rice, and red meat other than pork and low in refined grains, fried foods, sugar-sweetened beverages, and wheat are leading healthy dietary factors for metabolic health in children. HDS is strongly predictive of CMR factors. 1. What is healthy weight? [10:27] Justin says: Greetings, On THRR045 Chris asked a question about fueling his gymnastics workouts and he mentioned his height and weight, 6’3” and 170 lbs. Robb commented that he (Chris) was too skinny because Robb is 6 inches shorter and weighs the same. This got me thinking about healthy weight. I’m also in the skinny camp and have had trouble most of my life gaining weight. I’m a 38 year old male, 5’11” and 153 pounds. I follow a mostly paleo (with dairy), sometimes keto diet and usually consume around 3000-3500 calories per day. My weight is very stable at this intake level. I consider myself pretty healthy. I workout 6 times per week for about 1 hour each workout, usually broken out to 2-3 aerobic workouts (cycling) and 2-3 strength sessions with 1 rest/recovery day. So my question is: is my weight unhealthy? Am I too skinny? Should I try to gain weight? If so, how much? Keep up the excellent podcast. I’m a huge fan! Thank you, Justin 2. Acid Reflux during fasting? [19:00] Ben says: Hey Robb, I had a quick question that I thought you might be able to shed some light on. For the last few years (5-6) I’ve used IF for health reasons, as well as losing weight for (non competitive) bodybuilding. In the last few months, I’ve experimented with very long fasting windows (18-24 hours) and would like to work 48-72 hour fasts into my routine every month or two... The problem is, around the 18 hour mark, I tend to get VERY BAD acid reflux. In General, AR is something I’ve struggled with since I started lifting weights. I don’t have a restrictive diet, but do occasionally eat wheat products and partake in alcohol (not around fasting time). Is this a common problem with IF, is there anything you know of that can help mitigate this? If I kept fasting past 24 hours, do you think it would settle down? Should I completely lay off the wheat and alcohol? It’s making this very difficult. Thank you and God bless, Ben 3. Long term antibiotic use - Lyme disease [24:01] Alex says: Hi Robb & Niki- Since October of last year, I've been plagued with one of the weirdest and most debilitating chronic illnesses I've ever experienced. Extreme fatigue, brain fog, body aches, joint pain, extreme dizziness, and just feeling like crap. After 10 doctors visits, tons of blood work, medical procedures, it turns out I have a bad case of Lyme disease. My Lyme literate MD prescribed me an aggressive treatment of doxycycline, metronidazole, hydroxychloroquine, and bactrim to kill the bugs, which disseminated throughout my entire body. We also try ciprofloxacin - but I felt the worst I've ever felt on that. Fortunately, she has me on a probiotic rich supplementation and eating lots of fermented foods like Kim chi, Kefir, kraut, etc. Most of the time during this treatment, I have felt like crap. Exhausted, unable to exercise (I was a fit 30 something guy before this - I did BJJ, lifted weights, ran, biked, etc.), and just feeling crummy. I'm almost done with the antibiotic treatment. Any advice on restoring myself to health & wellness? I'm skin and bones, struggle with walking up a modest hill, and try my darnedest to eat enough food - but often times struggle with nausea and low appetite. Let me know! Thank you. 4. Women over 40 [32:07] Sandra says: Hey guys, so I just was listening to your most recent podcast today and want you to know you’re totally appreciated! Ever since reading WIRED TO EAT I am so much more knowledgeable about my body and the foods that make me feel good. And that’s because of you guys...you should be very proud of all you’ve done and all the lives you’ve impacted. Amazing work! So now to my question.... Do you think consumption should decrease for a woman over 40? I’m wondering about total calories, and protein levels, etc. I’ve been mostly paleo since 2014. I had a couple of babies since so my food consumption changed a little during pregnancy and breast feeding. But now I’m back at it and trying to loose some leftover baby weight and oh yeah I just turned 40. I know you usually recommend 1 gram of protein per pound you weigh, but I’m thinking that’s too much now? I workout 4 to 5 times a week; a mix of ashtanga yoga and run/walks (3x ashtanga/2 times run/walk or vice versa)....both activities are pretty rigorous. The rest of the time I’m chasing after my toddlers so I am pretty active. I’m also trying to loose about 40lbs (yeesh). Let me know whatcha think. Keep up the good work! And stay healthy! 5. Controversy Over Meat [37:52] Kristin says: Hi - if the science is so clearly in support of ancestral eating patterns or that meat is a health food and not evil, then why are such a huge number of scientists, doctors, and journalists speaking as if the science is clearly settled in the opposite direction?  How can there be so much controversy if the science is so settled?  I just read Sacred Cow and I am a proponent of ancestral eating and yet just came across yet another article in the Atlantic about Paleo being a fad.  I consider myself evidence-driven and I have been compelled by what I have read the science says that justifies an ancestral diet.  But I also find it disconcerting that there isn't more consensus - if the Paleo community has the science then why isn't everyone else seeing it the same way?  The growing plant-based movement has me even more freaked out.  How can so many people get the facts so wrong?  It makes me wonder what echo chamber I am in. Robb's notes: The Doctor Who Drank Infectious Broth, Gave Himself an Ulcer, and Solved a Medical Mystery https://en.wikipedia.org/wiki/Ignaz_Semmelweis What Is Real?: The Unfinished Quest for the Meaning of Quantum Physics Adam Becker Basic: 2018. All hell broke loose in physics some 90 years ago. Quantum theory emerged — partly in heated clashes between Albert Einstein and Niels Bohr. It posed a challenge to the very nature of science, and arguably continues to do so, by severely straining the relationship between theory and the nature of reality. Becker lingers on the 1927 Solvay Conference in Brussels, where 29 brilliant scientists gathered to discuss the fledgling quantum theory. Here, the disagreements between Bohr, Einstein and others, including Erwin Schrödinger and Louis de Broglie, came to a head. Whereas Bohr proposed that entities (such as electrons) had only probabilities if they weren’t observed, Einstein argued that they had independent reality, prompting his famous claim that “God does not play dice”. Years later, he added a gloss: “What we call science has the sole purpose of determining what is.” Suddenly, scientific realism — the idea that confirmed scientific theories roughly reflect reality — was at stake. Quantum phenomena were phenomenally baffling to many. First was wave–particle duality, in which light can act as particles and particles such as electrons interfere like light waves. According to Bohr, a system behaves as a wave or a particle depending on context, but you cannot predict which it will do. But what if a field picks the wrong paradigm? Becker shows how, in the 1950s and 1960s, a handful of physicists dusted off the theories of Einstein and de Broglie and turned them into a fully fledged interpretation capable of shaking up the status quo. David Bohm argued that particles in quantum systems existed whether observed or not, and that they have predictable positions and motions determined by pilot waves. John Bell then showed that Einstein’s concerns about locality and incompleteness in the Copenhagen interpretation were valid. It was he who refuted von Neumann’s proof by revealing that it ruled out only a narrow class of hidden-variables theories.   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by White Oak Pastures. White Oak Pastures is a six-generation, 154-year-old family farm in Bluffton, GA. They pasture-raise 10 species of livestock and practice regenerative agriculture that improves the land. Their cattle and sheep are grassfed, their pork and poultry are pasture-raised and given non-GMO feed. All their meats are raised, slaughtered, and butchered on the farm. They also sell organic vegetables, pasture-raised eggs, honey, pet chews, leather items, tallow goods, and more artisan products that they make on the farm. They are committed to animal welfare, land regeneration, and rural revival. Check them out at http://whiteoakpastures.com/robbwolf and enter code REBEL10 to get 10% off product total ($100 max discount) for first-time customers.

Last Few Lbs, Net Carbs vs Total Carbs, Ammonia/Urea Sweat, Help for a Cop, Sarcopenia Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS  Submit your questions for the podcast here Show Notes: News topic du jour: Endotoxin May Not Be the Major Cause of Postprandial Inflammation in Adults Who Consume a Single High-Fat or Moderately High-Fat Meal LPS may not be the major cause of postprandial inflammation in healthy adults consuming a moderately HF meal (36% kcal fat, similar to the typical American diet) or a HF meal (60% kcal fat). Plasma FFAs may modulate postprandial inflammation. The prevailing concept of HFD-induced metabolic endotoxemia requires careful re-evaluation.  1. Last few lbs [15:38] Brad says: Hi Robb and Nikki, I've been following you guys since around 2012 and largely attribute my improved health and fitness since that time to the information I've acquired through your information regarding the paleo diet. A bit of background: I'm a 35 year old male, 5'7 height and hover around 138-140lbs most of the time. For exercise I lift 4-5 days per week using a pretty standard bodybuilding "bro split" and also walk a few miles per day. While I've been quite happy with where I am fitness-wise, I've never managed to get below around 12-13 percent bodyfat, despite eating a protein-dense, relatively low carb paleo diet most of the time. To get more granular about things, I eat essentially the exact same things 6 days out of the week, including: 1) 2 spinach salads with chicken breast and 2  tablespoons of high fat, low carb dressing (approximately 400 calories each for a total of about 800/day) 2) Chicken breast with steamed broccoli and a low cal/carb stir fry sauce (approximately 350 calories) 3) Two measured-out servings of frozen blueberries, totaling 150 calories. All of the foods I eat are fairly standardized in terms of quantity, and assuming the information on the nutrition labels is correct I should be taking in about 1300 calories per day and just slightly under 1 gram of protein per lb of bodyweight. On the rare occasion that I snack on something beyond these standard meals I am mindful to burn off the excess calories with walking, assuming a burn rate of about 75 calories per mile. Where things go a bit off the rails is the weekly Sunday cheat day, during which I allow myself to eat whatever decidedly non-paleo foods I feel like, provided that I get a good whack of protein and I don't go over 3000 calories for the day. Based on every calorie calculator I can find it seems that I should be pretty consistently in an overall calorie deficit and losing the last remaining bits of belly chub, but despite having eaten this way for years it's just never quite panned out and I'm wondering what the likely culprit may be? I assume I'm not severely under-eating to the point of 'starvation mode' since I'm able to maintain a pretty solid amount of muscle mass, and it doesn't seem that a once-per-week intake of 3000 calories would be enough to offset the other 6 days of low calorie eating, so I'd be very interested to know your thoughts on what might be preventing me from losing those last bits of stubborn belly fat. Thanks very much for your consideration, you guys rock! -Brad 2. Net Carbs vs Total Carbs [20:27] Kaleigh says: Hi Robb and Nikki! I'm wondering if you can clear up some information about fiber in aid of carbohydrate digestion. Some people in the keto community count net carbs while others count total carbs in their macros. Ive heard experts talk about this on both sides of the spectrum favoring either clean eating or "dirty" keto. Ive never gotten a clear picture of how added fibers to foods,such as protein bars, help or hinder the digestion of carbohydrates. From my understanding the added fibers are synthetic fibers and I am curious if they take on the same metabolic pathways as natural fibers. Since carbohydrates begin to be digested in the mouth and soluble fiber isn't digested until the large intestine, does fiber actually play as big of a role in digestion as dirty keto-ers suggest? I guess im just kind of iffy on where to stand when it comes to fiber. Anyways, thank you Robb and Nikki for all the incredible work you do! I have been loving the new podcast! 3. Ammonia/Urea Sweat [24:33] Bennett says: Robb and Nicki - During morning workouts, I have noticed that my sweat has a distinct ammonia odor. From non-scientific and some scant scientific articles, I have gathered that this has to do with protein metabolism and excess UREA (although my labs are well within normal ranges). My diet is lowish carb (

Acne for Pre-Teen Boy, Imodium - Brain Related Issues, Water Consumption Goal, Protein Preferred Metabolism, Salt and Diarrhea Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS    Submit your questions for the podcast here   Show Notes: News topic du jour: Beyond Meat turns children’s food educator In partnership with digital education innovator Everfi, the platform will be launched in October 2020, aimed at teachers and 10–14-year-old pupils in the US. The course will cover topics such as finite natural resources, the importance of biodiversity and the effects of climate change, alongside the necessity to minimise personal carbon footprints.   1. Acne for Pre-Teen Boy [14:28] Heather says: Hi Robb & Nicki, Thanks so much for your podcast. I've been a follower for years. My son has eaten a mostly primal diet (he drinks organic milk and eats organic cheese & butter) since he was in preschool, but I do allow him to cheat once a week on school pizza or at birthday parties. (He's the only one in our family that does not show a sensitivity to gluten). However, he is twelve, going on thirteen and he is beginning to show acne, which of course is natural at this age. My husband suffered from bad acne during his teenage years and believes that anti-bacterial soap is the best solution. But that goes against every cell in my body. I see this as a hormone issue and wonder if you know of a better solution (doesn't antibacterial soap kill our good bacteria, too?). I did mention to my son that he might think about giving up the dairy (even though its organic), but he did not like that idea. Do you have any other solutions that could make my son happy (and possibly keep my marriage together? ;-) ) Thanks for any insights! Heather 2. Imodium - Brain Related Issues [21:51] John says: Hi Robb! I've heard you mention that using immodium has helped you with your BMs. I've always been a person on the "loose" side of things. I've experimented with 2mg of immodium in the morning and 2mg in the evening. This has been a game changer for me. There's less "urge" to go, and more consistent and satisfying poops. I also feel like I'm absorbing my nutrients and have put on muscle mass as a results. I also take Microbiome Labs' MegaSpore and MegaMucosa... They're incredible supplements for gut health. But even then, nothing has worked like immodium for slowing transit time in the gut. I've heard that immodium acts similarly to an opiate, but in the intestines. Is there a danger with long term use? From what I know, opiates can have negative effects on the brain, mood, depression, etc. I'm wondering if you have any insight into this topic? P.S. It was awesome to meet you at Paleo FX. You're one of my heroes and The Paleo Solution changed my life. 3. Water Consumption Goal? [27:59] Stephanie says: Hi Robb! I listened to your podcast with Dr. Ruscio and you mentioned that we are told to drink too much water and that there is no data that actually supports drinking half your weight on ounces of water. What is sufficient for hydration? I do drink coffee in the mornings so I'm not sure if that changes anything. 4. Protein Preferred Metabolism [35:06] Jeff says: Robb, Assuming a metabolically healthy individual, is it possible for someone to have a metabolism that runs best on a very high protein and very low fat and very low carbohydrate diet? I'm talking 2 to 3 times body weight in grams of protein and near PSMF levels of carbs and fats. My 30 second life story if it helps. I weighed 300 pounds as a teenager, lost 60 of those pounds through unhealthy pursuits in Slimfast and vegan land, and continued to lose another 75 pounds over the past ten years through various forms of Paleo/Primal/ancestral approved protocols. I've done every variation of macronutrient setup one can concoct, but always feel my best when consuming obscene amounts of lean protein only. Is this nutritional preference viable and metabolically sustainable? Did I break myself so badly as a teenager that this is the only remaining option? Am I morally obliged to offset my sins as a roughage humping vegan from decades past? I'm aware of the possible pitfalls this type of diet presents, but can't seem to sustain other protocols that support my Look/Feel/Perform objectives. Speaking of which, mine are: -Look: lean and muscular -Feel: steady physical and mental energy -Perform: build muscle and be awesome Thank you so much for your wisdom. You have and continue to be such an impactful influence in my life. Keep up the good fight! -Jeff PS - Sacred Cow is a triumph! 5. Salt and Diarrhea [41:48] Shaun says: I have been Keto for 3 years and strict carnivore now for 18 months. As of today I am 40KG lighter than I was at the start of this journey. After lots of experimenting I have found that my tolerance for salt is much less than it use to be. In short, if I don't get enough salt (~6-9g a day, although I have gone as high as 12g) I feel lethargic, light headed etc - the general malaise you get with low sodium. However, more recently I have found even 6gs of salt will cause a flushing effect and give me fairly instant diarrhoea. Titrating my salt intake down stops the diarrhoea but I seem to be constantly walking this tight rope between Orthostatic hypotension and disaster pants when I get a bit too friendly with the salt shaker. Do you think this lower tolerance could be my body trying regulate the balance of sodium and potassium or something else? do you have any tips on managing salt intake and mitigating the flushing effect? I.e. would it be better to space the sodium intake out rather than larger boluses? is it better to take salt with water or without water? etc. for background I have found as I have got leaner and leaner I require much more fat for satiety and currently hit 1.6g/kg of protein and fill up the rest of my calories with lots of animal fat. I also eat a tonne of liver, kidney and heart. Since March I have been doing a summer cut so I am currently in a fairly deep calorie deficit which could be a confounder. currently 65kg ~10% BF (Ketogains calculator puts me at 8%). Thanks for your time and all your efforts. Btw I loved the sacred cow book! Kind Regards Shaun Sponsor: This episode of The Healthy Rebellion Radio is sponsored by White Oak Pastures. White Oak Pastures is a six-generation, 154-year-old family farm in Bluffton, GA. They pasture-raise 10 species of livestock and practice regenerative agriculture that improves the land. Their cattle and sheep are grassfed, their pork and poultry are pasture-raised and given non-GMO feed. All their meats are raised, slaughtered, and butchered on the farm. They also sell organic vegetables, pasture-raised eggs, honey, pet chews, leather items, tallow goods, and more artisan products that they make on the farm. They are committed to animal welfare, land regeneration, and rural revival. Check them out at http://whiteoakpastures.com/robbwolf and enter code REBEL10 to get 10% off product total ($100 max discount) for first-time customers.

Why Can't I Gain Weight, BHB Supplements, IR vs Regular Sauna, What Foods Fight Cancer, Workout Rage Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS    Submit your questions for the podcast here   Show Notes: News topic du jour: https://chrismasterjohnphd.com/covid-19/are-we-already-reaching-herd-immunity 1. Why cant I gain weight? Hormonal issues? [21:17] Fredrik says: Hi Robb and Nicki First of all thank you for your work and all that you do. I have read all your books and love your science based approach, whenever I want to do a reality check on claims made in the health and wellness space you are my go to source. My question is why I cant gain weight no matter how I try? I am quite active with strength training five days a week (pretty high level calisthenics) and cross country skiing on weekends and really long hikes in the mountains with my dog. I have been following paleo since 2009, a ketogenic diet since 2012 and a few months ago switched to carnivore. I am 39 years, 6 feet and 164 lbs with about 8-10% BF. I have always been an athlete and naturally lean but I would really like to be able to put on just a little more muscle. I have tried a lot of things including tracking macros with Cronometer and the Ketogains calculator suggestions and  whey shakes before workouts and caloric surplus. Doing progressive overload with my calisthenics routine and getting stronger but not bigger. Good sleep and pretty frisky salt intake. I recently switched to strict carnivore wich works well for performance and overall well being but no difference in body comp. Nothing works, I seem to be stuck at 164 lbs no matter what. Could there be some hormonal issues at play? Or something else? Any suggestions for the ultimate hard gainer? Thanks /Fredrik 2. BHB Supplements [28:49] Marcia says: Hi Robb, Please explain these BHB supplements that claim to act like a keto diet. Thank you! Marcia 3. IR vs Regular Sauna [32:26] Eric says: Hello Robb and Nikki, I am interested in sauna training. I have heard about many great health benefits and I want to give it a try. I also run trail ultramarathons in hot locations such as Arizona and Texas, so I think heat training in a sauna could be beneficial. I don’t currently have access to a sauna but I have started looking online for a home use sauna. It seems like an IR sauna can be had for a relatively low price, but a traditional sauna is far more expensive. Every time I try to research the potential harm or benefit with IR versus traditional, I get pages and pages of sketchy-looking unscientific blogs that schill a product. So, does an IR sauna work as well as traditional?  Will it microwave my brains?   4. What foods fight Cancer? [40:59] Marie says: Hey Robb & Nicki, I was diagnosed with the BRCA gene that increases my risk of breast cancer. I am highly motivated to prevent cancer by changing my lifestyle which includes eating keto. In my research to discover cancer fighting foods. I ran across breast surgeon, Kristi Funk’s book, “Breasts: An Owners Manual.” I am confused by her warning to eliminate all animal protein and fat from one’s diet. Most of the food I eat is from animals! I am so confused. Why does one camp say animal meat is good and the other camp says it’s bad? How should I eat? -Marie 5. Workout Rage - help! [51:21] Heather says: I’m not sure if you’ve already addressed this somewhere on your podcast or blog (I tried searching and didn’t see anything) but I was wondering if you have ever heard of someone getting super angry (like rage) while working out. I want to love working out but any time I have since my teen years I feel extremely angry during the workout. I would love to know a way to curb that and maybe semi enjoy my workouts. I’m 37 and know that I need to take care of my body! Thanks for any insight!! https://youtu.be/syV2LkGpQB0 Sponsor: This episode of The Healthy Rebellion Radio is sponsored by BLUBlox. Studies have clearly shown that blue and green light up to 550nm is a potent suppressor of melatonin, which causes bad sleep and increases your risk of obesity, insulin resistance and cardiovascular disease. The Sleep+ lenses in BLUblox glasses are the most effective blue and green light blockers for after dark use, proven to block 100% of the light in this range and improve sleep after just one evenings use. BLUblox offers free global shipping everywhere, and they do prescription glasses, reading glasses, and non-prescription glasses for an amazing value. Go to blublox.com/Robb15 and use code: Robb15 for 15% off Transcript: Download a copy of the transcript here (PDF)

This is a bloodwork update that digs into my past and present lipidology numbers. If you have followed the Lean Mass Hyper Responder (LMHR) topics and are generally curious how advanced testing can inform your disease risk and also shine a light onto your metabolic health, this is a good one to check out. Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive.   SHOW NOTES: This is a bloodwork update that digs into my past and present lipidology numbers. If you have followed the Lean Mass Hyper Responder (LMHR) topics and are generally curious how advanced testing can inform your disease risk and also shine a light onto your metabolic health, this is a good one to check out.   Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases.

Protein & Alzheimer's, Question Regarding Vegetarians, Sex Hormones Change as You Age, Healthy Lifestyle with Low Testosterone and Anemic, Fueling Early Workouts  Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS  Submit your questions for the podcast here Show Notes: ---- News topic du jour: Insulin: too much of a good thing is bad ---- 1. Protein & Alzheimer's [6:43] Laurel says: Hi Robb, How are you? I hope you and Nikkie are doing well.  I just recently have entered the world of Alzheimer's via my cousin who is in her 60s. It is unbelievable to not 'find' my real cousin in there anymore - she is literally vacant, with tiny glimmers of her former self popping up randomly and then being instantly gone. I will soon be helping the family take care of her in some way. I started to google Alzheimer's research and found this. With so many turning carnivore, and me potentially wanting to toy with my cousins diet to try to help, can I do harm by encouraging more protein consumption? What do you think? https://www.sciencedaily.com/releases/2020/01/200122080532.htm Alzheimer's Disease affects millions More than 5.7 million Americans have Alzheimer's disease, which is the primary cause of dementia and sixth-leading cause of death in the United States. That population is predicted to reach 14 million by the year 2050, according to the Alzheimer's Association. The relationship between Alzheimer's (and subsequent brain atrophy) and amyloid plaques -- the hard accumulations of beta amyloid proteins that clump together between the nerve cells (neurons) in the brains of Alzheimer's patients -- has been well-established among researchers. Less understood is precisely how that amyloid-beta actually leads to plaque formation -- and where this new work appears to have broken new ground, Wang said. Further, while there has been much research into what genes might influence whether or not someone gets Alzheimer's, there is less understanding of genes that might be linked to the progression of the disease, meaning the formation of plaque and subsequent atrophy in the brain. The role of 'aggregatin' protein In the new work, the researchers began by correlating roughly a million genetic markers (called single-nucleotide polymorphisms, or SNPs) with brain images. They were able to identify a specific SNP in the FAM222, a gene linked to different patterns of regional brain atrophy. Further experiments then suggested that the protein encoded by gene FAM222A is not only associated with AD patient-related beta-amyloid plaques and regional brain atrophy, but that "aggregatin" attaches to amyloid beta peptide -- the major component of plaque and facilitates the plaque formation. So when researchers injected mouse models with the "aggregatin" protein (made from the FAM222A gene), plaque (amyloid deposits) formation accelerated in the brain, resulting in more neuroinflammation and cognitive dysfunction. This happened, they report, because the protein was found to bind directly the amyloid beta peptide, thus facilitating the aggregation and placque formation, Wang said. Conversely, when they suppressed the protein, the plaques were reduced and neuroinflammation and cognitive impairment alleviated. Their findings indicate that reducing levels of this protein and inhibition of its interaction with amyloid beta peptide could potentially be therapeutic -- not necessarily to prevent Alzheimer's but to slow its progression. Thanks Robb, I await your take on this. Best, Laurel Here is a neat map. Don't know how they get their numbers though. https://www.worldlifeexpectancy.com/cause-of-death/alzheimers-dementia/by-country/ and here is the last one from me today... you likely have already read all this stuff. Poland has a low Alzheimer's death rate, and this study seems to have Polish origins.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356942/ 2. Question Regarding Vegetarians [16:46] Karoliina says: Hi! I’m an omnivore, leaning more towards paleo, but my Indian husband comes from a strictly vegetarian Hindu family, and has never eaten any meat or eggs, and neither has his parents or grandparents, and likely a long line of vegetarians before that. They do eat dairy products. My husband is in great health—with perfect vision, straight white teeth, good muscle mass and never gets sick, not even with common colds. He is highly educated and has a sharp mind. His parents are also in good health. I’ve been following your page for a while and I’ve seen a lot of information saying that animal products provide the best and most bioavailable nutrition to human bodies, for example with vitamin A being hard to get from veggies, and thus best obtained from liver. I’m genuinely interested to know what you would have to say about people who truly have been vegetarian all their lives (and then parents have too), and are in great health. I know there are also Buddhist groups who are vegetarians/vegans, and that has been a long-standing tradition for them. Have these people groups been studied for their diet and health and longevity, like Weston A. Price studied mange indigenous people groups’ diets? I’d love an answer and maybe some resources on this subject. Thanks, Karoliina   3. Stuff No One Talks About: Sex Hormones Change as You Age  [23:47] Hanna Says: Hey you two. I have a question (or more like a topic) I'd love you to address on your podcast. Sex hormones change as you age. However, it seems like no matter what I add or eliminate from my diet it doesn't help balance my sex hormones. Ive been Paleo, keto, carnivore and nothing helps. High fat at the moment with 75% fat 20% protein - pure carnivore. My estrogen and testoreetrone are barely detectable. Why? I lift weights 3-4 times a week. I am not in a calorie deficiency. Can you make any suggestions? I hear other women are losing their menstrual cycles these days way too early. Some say it's a low carb thing but I just don't buy into that. I had these issues eating carbs in my past. Have at it and give us your thoughts. How do you correct sex hormones with diet?   4. Healthy Lifestyle with Low Testosterone and Anemic  [27:00] Dean says: Hi Robb. I know you have gotten a lot of questions from men with low testosterone.  But, I think my situation is unique. I am a 38 year-old male.  I lift weights 6x/week (2 days each of squats, weighted chin-ups and dips).  I walk about 2 miles/day.  My diet is paleo-ish, consisting only of chicken, eggs, non-starchy vegetables, water and coffee.  Though, I am probably eat more protein than is recommended (about 1/2 a chicken and 12 eggs each day).  My job is not stressful.  I get about 9 hours of sleep every night. Despite all of this, I still have low levels of testosterone and am anemic.  My most recent lab results are as follows (normal range in parenthesis) RBC 3.9 x 10^6/uL  (4.14 - 5.8) Hemoglobin 11.6 g/dL (12.6 - 17.7) Hematocrit 35.8 % (37.5 - 51.0) Serum Testosterone 339 ng/dL (348 - 1197) Estradiol

Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity. For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community. WARNING: These episodes may get “salty” with the occasional expletive. SHOW NOTES: This weeks Salty Talk is our take on Home Schooling. Nicki and i are relative newbs at this, just one year in, but it's going well and we get a lot of questions about why we chose this track (it was before COVID, thankfully) and how we do it. We tried to unpack some of the common misconceptions of HS, the plusses and minuses of the much more streamlined day etc. Enjoy!   KhanAcademy Emily's Wonder Lab Math U See New American Cursive The Tuttle Twins books     Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/salty for 20% off Perfect Keto + Free Shipping + Free Nut Butter on orders of $80+ for the rest of 2020!