The Healthy Rebellion Radio

Supplementing for soil depletion of minerals, Supplements Affecting Exercise Adaptation, Ketosis, Behavior Change, Dangers of Stevia Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more. Download a copy of the transcript here (PDF) Submit your questions for the podcast here Show Notes: News topic du jour: Silicon Ranch partners with organic livestock farm in Georgia for solar sheep grazing 1. Supplementing for soil depletion of minerals [11:35] Ben 2. Supplements Affecting Exercise Adaptation [17:50] Isaac 3. Ketosis [28:55] Ben 4. Behavior Change [48:39] Zack 5. Dangers of Stevia [54:20] from Nate Hi Robb and Nicki, Huge fan of the show and format. Do you see any dangers in consuming pure stevia? Powder or liquid. Other than the obvious danger of it potentially making you crave more sweeter foods. Have you read about any credible downsides to it that would concern you? I love the stuff, it helps me on my keto diet and I just want to make sure it’s cool to keep consuming in moderation (quarter to half tsp maybe a day). Thanks again for being an unbiased source of truth in this crazy landscape. Nate

Snacks, BJJ Tips for Beginners, Zone 2 Cardio, How to Raise Kids, Smart Sweets.   Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS  This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Check them out at joovv.com/robb and use code ROBB for a free gift with your purchase. Download a copy of the transcript here (PDF) Watch the podcast video here Show Notes: News topic du jour: Backlash Over Meat Dietary Recommendations Raises Questions About Corporate Ties to Nutrition Scientists   1. Snacks? [16:35] Stephen says: I will start by saying, I know I know snacking is not really the best thing to do. But let's be honest, it needs to happen from time to time. Snacking doesn't happen often but I want to be prepared for those days I didn't really get to eat like I wanted to or when I am coaching all day and need a quick bit to carry me. It seems the only "snacks" are either meat snacks (jerky and the like), a small number of nuts are ok but as you have written about it is easy to let that get out of control without realizing it. I actually had to stop stocking nuts because it was way too easy to just grab handfuls or too much. My question: What can I potentially munch on to either hold me over or in those times that snacks are nice like watching a movie with the family? I have been using Cronometer and it seems like veggies are pushing me over my Carb #s and wanted to see if I should be concerned about that or because it is veggies it is not an issue? I feel good as long as the carbs I consume are from vegetables or similar things. This part still confuses me a bit but might just be old thinking I have to change. Thanks   2. Tips for BJJ? [22:49] Marc: Hi Robb and Nicki I've been a listener and reader since the very 1st Paleo Solution podcasts and truly appreciate all  the info you graciously shared over the years . Forgive me if you've addressed this previously; I just started BJJ class and wanted your advice, tips and whatever else you could offer a true beginner. Not asking specifics on training or volume, just maybe some things you wish you knew when you were starting .  You always have an interesting and informative take on anything you practice. Thanks for everything, Marc   3. Zone 2 Cardio? [34:45] Holly says: Hi Robb – love your work and consider you to be the sensible voice in this confusing space of health/training/nutrition/longevity.  Sooo, I’m hoping you can provide me with a bit of clarity.  On a recent podcast, you touched a bit on finding the right balance of strength/endurance and I want you to expand on this a bit.  I am a 44 year old female whose primary goal is health and longevity.  Years ago, I came across Mark Sisson’s work and realized I had spent over 20 years doing what he would term “chronic cardio” including running marathons.  I abandoned this approach to focus on strength training with a bit of HIIT and 30 minutes a day of walking.  This choice seemed to be confirmed by several in the health space, including the Ketogains approach.  Now, however, I’m hearing about how important zone 2 cardio is for mitochondrial health – this was discussed extensively on Peter Attia’s podcast with Dr. San Millan.  So, now I’m wondering how much zone 2 cardio should one be doing and does this amount change if your goal changes (i.e. if your goal is body recomposition vs overall health).  How can I maximize strength gains while including cardio in my plan (interference hypothesis?).  I have 3 children who are 6 and under plus I work full time so only have about 1 hour a day to devote to exercise. Thanks, Holly   4. How To Raise Kids? [40:47] Jaakko says Dear Robb and Nicki, Greetings from across the pond, from far away Finland. First, thank you for all that you've done and continue to do. You have influenced my life tremendously, as I'm sure you have for the other 5 listeners too. In addition to changing my diet and lifestyle and greatly improving my health in the process, following your lead I also changed careers from engineering to health and wellness coaching, started a paleo blog and podcast and soon I'm moving to the countryside with my wife and baby girl. We are building a house there with a small permaculture based food forest also in the works So that's the possibly creepy copy cat / bromance part, now on to the question. My wife just gave birth to our first child and I've been wondering how to raise kids in this modern world. Most of the mainstream advice for raising kids doesn't seem to be very much aligned with our species specific needs. I would like to try and give my children at least some of the experiences their biology craves. I'm not planning to go all Captain Fantastic on my kids, although that might be the best option. So I turn to the great paleo sensei of Texas Hill Country Mr. Robert and the awesome Mother of Wolves, the senseiness Mrs. Nickoletti (I'm sorry if I misspelled your names, I'm foreign and my England is not so well!) I'm reading the Continuum Concept by Jean Liedloff and have looked at some attachment parenting stuff from the Sears. Do you have any ideas, tips or resources you could suggest. How did you / do you tackle this with your kids, if at all? Ps. I'm really looking towards the sustainability book and film you are doing with Diana Rodgers. Thank you for carrying the torch for meat and sustainability. I know it's not easy with The Vegans, death threats and all the other craziness. My sincerest gratitude, Jaakko (BTW if you want to give a go in pronouncing my name like a Finn (after I did such a great job with yours!) here it is pronounced by a native ;) https://www.youtube.com/watch?v=rX8YOnsFjjY (just ignore the Pallasvuo part) Nicki notes: "hold onto your kids"  https://amzn.to/2RMekx7  Gordon Neufeld, Gabor Mate "the whole brain child" https://amzn.to/3aJvHY4  Daniel Siegel and Tina Payne Bryson   5. "Smart Sweets"? [53:51] Maizy says: Hi Robb and Nicki! I'm fucking addicted to "smart sweets", do you know about those little hitters? 3gs of sugar per bag.  Smart Sweets make gummy bears, Swedish fish, peach rings, sour patch... etc. Ingredients are "plant based" (except the gummy bears which contain gelatine) and free from "sugar alcohols"...  supposedly like, healthy candy? Love you guys! Long live the Healthy Rebellion... One must imagine Sisyphus HEALTHY! <3 P.S. The creator and CEO of "Smart Sweets" is only like 20 years old.

This episode we have special guest Emily Fletcher. Emily Fletcher is the founder of Ziva Meditation and the leading expert in meditation for extraordinary performance. Her book Stress Less, Accomplish More debuted at #7 out of all books on Amazon. Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Kettle and Fire. Kettle & Fire makes the first USDA approved, shelf stable bone broth made with grass fed AND finished beef bones and organic pasture raised chicken bones. They are committed to making healthy food accessible to as many people as possible. Check them out at kettleandfire.com/robbwolf and use code HEALTHYREBELLION for 15% off. Download a copy of the transcript here (PDF) Watch the podcast video here   Show Notes: News topic du jour: Effects of Intermittent Fasting on Health, Aging, and Disease   This episode we have special guest Emily Fletcher. Emily Fletcher is the founder of Ziva Meditation and the leading expert in meditation for extraordinary performance. Her book Stress Less, Accomplish More debuted at #7 out of all books on Amazon. The New York Times, Good Morning America, The Today Show, Vogue and ABC News have all featured Emily's work. She's been named one of the top 100 women in wellness to watch, has taught more than 20,000 students around the world and has spoken on meditation for performance at Apple, Google, Harvard Business School and Barclays Bank. Ziva graduates include Oscar, Grammy, Tony & Emmy award winners, NBA players, Navy SEALs, Fortune 500 CEOs and busy parents The Ziva Technique is a powerful trifecta of mindfulness, meditation and manifesting designed to unlock your full potential. It's benefits include decreased stress, deeper sleep, improved immune function and extraordinary performance. I and my wife both use Ziva Meditation, and it has been life changing.

Hydration! LMNT raw vs LMNT with sugar, Eating and training around a busy schedule, Favorite Junk Food, and Carnivore Nutrients, Question on blood glucose levels, Caloric Deficit % Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Vital Farms. Eating clean? Vital Farms Pasture-Raised Ghee is lactose-, casein- and gluten-free. Equipping you with the taste of butter and the functionality of a high heat cooking oil—perfect for sautéing your veggies. Visit vitalfarms.com/ghee for a chance to win a year supply of Vital Farms ghee for FREE. Download a copy of the transcript here (PDF) Watch the podcast video here Show Notes: News topic du jour: The cardiovascular risk reduction benefits of a low-carbohydrate diet outweigh the potential increase in LDL-cholesterol   1- Hydration!  LMNT raw vs LMNT with sugar [10:19] Don says: Hi Robb! I love LMNT and follow a LCHF diet and am focused on zone 2 endurance training for long days in the Alps (like summiting Mont Blanc recently, a 9 hour day). Could you clarify the difference of hydrating with LMNT raw vs LMNT with added sugar (adding a carb powder). It seems all the hydration powders come with about 16g of sugar. Even Pedialyte. Does adding sugar make one more hydrated, as they claim? Thanks! Don Coddington New York City   2- Eating and training around a busy schedule [14:38] Cathleen says: Hi Rob, I have been listening to your podcasts and I think they are great- tons of wonderful information. However I am having trouble taking the points that you have made about fueling before workouts and the keto diet and making them fit in my personal schedule. Due to my toddler son, the only time I am able to get into the gym is early in the morning at my 5:30am Crossfit class. I usually do not eat before my workout and just drink Jocko Discipline as a pre-workout. You have mentioned that it is ideal to eat breakfast first and then workout around mid-morning, but that isn't doable in my current schedule. I am currently eating the keto diet and taking in around 1,500cal a day. I am 5'8 and 145lbs around 18% body fat (looking to get to around 15%). My current eating schedule is : pre-workout at 5:15am, breakfast (postworkout meal) is around 6:45am when I get back from the gym, lunch around 12pm and dinner at 6:00pm. I feel like this working but I want to be sure it is ideal for me to still gain lean muscle mass. Any recommendations?   3- Favorite Junk Food, and Carnivore Nutrients [17:34] BJ says: Robb, Your podcasts, books, etc have had more impact on me than the other folks in the health space.  I follow many of them, but your products have been the easiest for me to understand and implement.  Thank you! If I may indulge, I have two issues to ask you about.  First one is relative to you.  What is your go-to cheat or junk food that calls your name the most?  How well do you fight that off?  What food/drink are you most allergic to...and do you still indulge occasionally or never?  Just curious how much we humans have in common with you.  LOL. Second issue is about the carnivore lifestyle.  Leaning carnivore has given me the freedom to quit worrying about what I'm going to eat.  It's so simple and takes much of the weight of planning off my shoulders.  With the paleo/keto plans, the variety of foods is tougher for me to manage.  That's not an indictment on pale/keto, it's just my experience.  For some reason, the less I worry about what I'm going to eat...the more benefit I seem to be getting regarding controlling hunger, cravings, calorie intake, time restricted eating, etc.  Just for point of reference, I don't buy fad diet products.  Whether it's keto/paleo/carnivore...I focus completely on real food. The current functional practitioner I'm working with is not up to speed on carnivore and really believes I'm missing out on important nutrients by not consuming x amount of vegetables on a keto plan.  With as many stories as you're hearing about positive results regarding weight loss and auto-immune issues...what is your opinion about the "missing" nutrients?  Are they magically showing up in people's systems?  What's happening?  Do you have an opinion on how these "crazy carnivore" folks are staying healthy? Thanks so much for reading.  Keep up the good work. Sincerely, BJ David Covington KY   4- Question on blood glucose levels [31:31] Bodhi says: I follow a paleo/keto diet, eating no sugar,  after eating BGL never spikes, however after a hard cardio workout BGL spiked to 162, today being the highest i’ve Seen after 36min of cardio, getting heart rate up to 150, I am female, 58yy with osteoporosis.. and think i’ve Found a clue to bone loss with spikes in BGL! Do you think eating some carbs before workout would work, maybe sweet potato? Thanks for any input and your time on this, I am trying this next Bodhi   5- Caloric Deficit % [36:00] Kristen says: I just completed the Keto Masterclass! I have been keto since February and recently had a stall of about a month. This course has been very helpful in getting dialed in. Fat loss has already started again. My question is: What is the appropriate caloric deficit percentage to use in the Ketogains macro calculator?  When I do it, it auto populates at 25% deficit and when Robb did it on the video his was auto populated at 10%.  What should I be shooting for? Thanks!

Banning Nutrition Advice Without A License; Keto For Autoimmune & Thyroid Dysfunction; Antibiotic Prophylaxis; Moms, Lack of sleep, Exercise; Keto and HPA Axis Dysregulation    Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts - RSS Kettle & Fire makes the first USDA approved, shelf stable bone broth made with grass fed AND finished beef bones and organic pasture raised chicken bones. They are committed to making healthy food accessible to as many people as possible. Check them out at kettleandfire.com/robbwolf and use code HEALTHYREBELLION for 15% off. Download a copy of the transcript here (PDF) Watch the podcast video here   Show Notes: News topic du jour Exposure to Sunlight Boosts Good Gut Microbiome Bacteria, and Vitamin D Levels Fiber did not provide the same benefit!!   1. Banning Nutrition Advice Without A License? [9:53] Carli says: Hi Robb & Nikki -- Longtime follower, podcast listener, and fellow libertarian here. Thanks for all you do! My question/comment is regarding the recent decision out of FL that upholds a ban on providing individual nutrition advice without a state-sanctioned license -- have you heard about this? I'm a recent Nutritional Therapy Practitioner (NTP) graduate and have already helped clients in my home state of Virginia make ancestral-type changes and seen speedy benefits. If I lived in FL this would be illegal.  I'm trying to start a coalition of some of the big guns in the nutrition space (you!) to spread awareness (state legislatures across the country are trying these bogus regulations to squash small business and anything that goes against conventional wisdom) and maybe help this particular case while there is still change. I'm hopeful bigger platforms can come together and make a big deal about this -- it is an important freedom of speech issue with public health ramifications. The post below from IJ explains the case, and I'd be happy to help in any way possible connecting you to people in that world (I work at a public policy think tank in DC and have lots of connections through my network I can put you in touch with). https://ij.org/press-release/federal-court-upholds-censorship-of-dietary-advice/   2.  Keto For Autoimmune & Thyroid Dysfunction? [17:59] Krysti says: Hi Robb! Your podcast is one of my favorites among all of the health and fitness voices out there. I have a question regarding something my nutritionist said to me the other day. I have SIBO, Celiac and Hashimoto's and was discussing treatment protocols with her for the SIBO. I've done a 2-3 week elemental diet before and it was pretty rough - two years later I still can't look at a spoonful of coconut oil the same... This time I suggested trying a zero carb diet like Shawn Baker's carnivore diet for the 2-3 week therapeutic period then transition to keto as a long term way of eating. I've heard that some people with SIBO get drastically better this way. However, my nutritionist specifically objected to the lack of carbohydrates that would, in her opinion, cause my thyroid dysfunction to get worse. She said something about not having insulin spikes means my thyroid hormones would drop. She prefers something like Integrative Therapeutics Elemental Diet formula which is 69% carbohydrate (dextrose and maltodextrin), 17% fat, and 14% protein. What is your opinion on me as a woman eating a keto/carnivore diet with autoimmune/thyroid conditions? Thanks! Efficacy of the Autoimmune Protocol Diet as Part of a Multi-disciplinary, Supported Lifestyle Intervention for Hashimoto’s Thyroiditis A-Online health coaching pilot study looking at AIP in Hashi's B-Antibody titer did not change much, but quality of life, symptom reporting improved, CRP reduced C-If on meds, thyroid is not really an issue   3. Antibiotic Prophylaxis? [24:50] Whitney says: Hi Robb, I’m a huge fan of all you do! I’m a dental hygienist and I love combining my passion for health with my dental career (thank you for introducing me to Dr. Steven Lin through your podcast by the way). For a long time it was recommended that patients take an antibiotic before there dental appointments if they had a joint replacement, due to the risk of bacteria entering the blood stream at those appointments and causing infection in the new joint. In recent years the rules have changed and it is no longer required. However many orthopedic surgeons are still advising some of my patients to take this before all appointments for life! I try to educate them on risks of altering their gut microbiome as well as creating resistant bacteria strains. But of course most people side with their surgeon and not their dental hygienist. I don’t have a lot of time to spend with them on the topic and I’m not well versed in this enough to educate appropriately. What can be my “elevator pitch”, so to speak, to explain this thoroughly, quickly, and effectively? Or maybe I’m overreacting? Should I recommend a probiotic if they insist on pre-medicating? You have a way of putting things so I always understand them so I thought you could help. I know this isn’t your typical question but I would appreciate your input. Thank you so much if you even read this long rant :) Antibiotic prophylaxis for dental treatment after prosthetic joint replacement: exploring the orthopaedic surgeon's opinion The concerns: A-PJI....can easily be fatal B-but, antibiotics can have a host of problems ranging from anaphalaxis, to unforeseen gut alterations. C-BUT, reviews of this topic paint a picture that for dental treatment, this may be overkill From the paper: "There is limited evidence demonstrating an association between dental treatment and PJI [1]. Case reports and retrospective studies that suggest a relationship between dental treatment and PJI are usually cited as justification for continuing to use antibiotic prophylaxis [8], [9], [10], [11]. Current international guidelines do not support the use of antibiotic prophylaxis to prevent PJI [7], [12], [13], [14], [15]. The Australian Therapeutic Guidelines recommend reducing the risk of infection by comprehensive medical management perioperatively [15]. Despite these recommendations, some dental and orthopaedic surgeons continue to prescribe antibiotic prophylaxis hoping to protect patients from the dire consequences of PJI [16], [17]." D-Quick note to the Evidence Based Medicine crowd: The recommendation were once to do X, upon review, they are now Y, yet many practitioners still rec X. NONE of this is writ in stone and it's ridiculous to hide behind the evidence based moniker...this current recommendation may modify with time!   4. Moms, Lack of sleep, Exercise [33:12] Brenna says: Hi Robb and Nicki, As a new mom to a 4.5mo old I'm curious to know your thoughts, experience, etc on exercise and diet after a night of very little sleep.  I used to love working out through walking, lifting weights/swinging a kettle bell, however life changes when you have a baby.  Around 3mo postpartum I started doing some body weight exercise and built back into swinging a 15-20# kettle bell for 15-30min in the morning.  Diet wise, I tend to follow a lower carb paleo template (50-80g/day) and yes I'm breastfeeding. My goal is simply to maintain health and support hormone levels for fertility. My weight is fine, but I also want to support good insulin sensitivity and keep some muscle mass since I lost quite a bit right after the baby was born.  However, after a night or two or three... of little sleep

Body Odor and Deodorant, Egg Sensitivity and Soy Chicken Feed, Nutrition in The Military, Dental Work and X-Rays, Hyperbaric Oxygen Therapy (HBOT) Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Vital Farms. Eating clean? Vital Farms Pasture-Raised Ghee is lactose-, casein- and gluten-free. Equipping you with the taste of butter and the functionality of a high heat cooking oil—perfect for sautéing your veggies. Visit vitalfarms.com/ghee for a chance to win a year supply of Vital Farms ghee for FREE. Download a copy of the transcript here (PDF) Show Notes: 1. Christy [12:28] Body Odor And Natural Deodorant 2. James [18:22] Eggs: Can You Develop Sensitivity From Eating Too Many/Often? Are Eggs From Soy Fed Chickens A Problem? 3. Jason [22:31] Getting Good Nutrition While On The Go In The Military 4. Elizabeth [29:54] Dentistry: Xrays and Dental Work 5. Trent [39:39] Hyperbaric Oxygen Therapy (HBOT)

Paleo MRE, Anxiety and College Food, Keto after Pancreatitis, Metabolically Flexible?, Thoughts on Genistein from Soy. Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more  Download a copy of the transcript here (PDF) Watch the podcast video here   Show Notes: News topic du jour: Red Meat and CVD https://annals.org/aim/fullarticle/2752320/red-processed-meat-consumption-risk-all-cause-mortality-cardiometabolic-outcomes?   1. Paleo MRE [18:18] Matt says: I’ve been in the military for about five years now.  I joined later in life and after I was introduced to paleo/keto/low carb.  Let me tell you, the DOD approach to nutrition is pretty bad.  Outside of some interesting studies they are pursuing, they still stick to the standard info we are used to hearing of low fat, high carb, chocolate milk for recovery, gatorade to rehydrate (we were force fed gatorade at the last school I went to in San Antonio, I would put LMNT in my water and a tiny bit of gatorade powder just to change the water's color).  With the ever increasing number of product lines that exist that cater to a paleo/ low carb/real food crowd, could there ever come a time when a paleo MRE product could be developed that would be low cost enough to compete for a government contract with the trash that's out there now?  MRE's are full of sugar and food with a long shelf life that have some serious GI consequences that, let's just say, take an individual from one extreme to the other when it comes to bathroom utilization.  The beverage powders are just plain gatorade, the fat sources are usually peanuts, the protein is nearly non-existent, and the "energy bars" are incredibly high glycemic.  About an hour after consuming one, most people just want to put a diaper on and take a long nap.  I know there are several paleo MRE's available commercially, but in my experience they don't address the caloric needs of a soldier in the field and consist primarily of jerky, nuts, and dried fruit.  When you look at a cost to calorie ratio they don't really pan out too well.      2. Anxiety, College student food [22:52] Cole says: Hey Robb and Nicki, Recently I have been struggling with stress and anxiety. It started about 4 months when I was preparing and being interviewed for a job which was very stressful.  A random thought ended up becoming an unwanted intrusive thought which caused lots of debilitating distress, stress and anxiety. I ended up loosing about 10 pounds unintentionally. Begun getting the chills and shivering in the mornings. Loss my appetite. I am still struggling with the chills and shivers in the morning but my anxiety and stress levels have dropped. My mind had also gotten more clear. I’m not gonna lie...during the time this happened I was not eating too well. About 3 years ago I lost 100 pounds with a non paleo low carb approach, that was cleanish. I have maintained it since then. My 21st birthday was around this time and I did drink quite a bit but I have limited usage to once a week. I like paleo. I cleaned up my diet quite a bit and I feel it has made a difference. Should I stick with paleo, go low carb or even keto. Thank you for your help and please let me know what you think! Best, Cole   3. Ketogenic diet after having had an attack of pancreatitis [28:25] Anil says: Have implemented the PKD diet but have been struggling with the 2:1 animal fat to protein ratio. Prior to this I was on the classic keto diet and also struggled with animal fats (fatty cuts of meat, bone marrow for e.g) but never had a problem with avocados, nuts or raw milk fatty cheese. Have had an attack of pancreatitis 4 years ago also became a diabetic but reversed all that naturally via the keto diet, but still struggle with gut issues. Could this be linked to the attack of pancreatitis? if so why just animal fat and not other fats? Also did my fecal elastase test, fat in stools etc which were normal. Also a CT scan of pancreas did not show any abnormality....so what gives?   4. Am I Metabolically Flexible? [34:43] @ketoKJ says: Question! low carb/keto for 2 years, if I indulge in a HCHF treat I expect to feel horrible & I don't, does that mean I am Metabolically flexible or still insulin resistant? So I had a fried pie with ice cream. A special place we stop in Georgia. And I eat meat heavy low carb and always surprise I don't feel the discomfort most talk about, no bloat, headache, stomach ache kind of wish I did.   5. Interested in hearing your thoughts on this.... (Genistein, Soy) [37:17] Shannon says My name is Shannon, and I have one of your books (wanting to buy more!), and LOVE your podcast...such GREAT INFO. Anyways, I got an email from "GreenMedInfo Newsletter" and one of the articles was talking about the health benefits of a nutrient found in Soy to help with Bone Density.  Everything I have read, and understood about soy (IMO overall) is NOT GOOD...I'm curious to know your thoughts on this article- because I assume people, women especially, will be running to the store to buy this to "Increase Bone Density."  I'd love to hear you go into this on one of your podcasts!  See link to the article below https://www.greenmedinfo.health/blog/genistein-soy-nutrient-puts-bone-drugs-shame Thank you for your time, and keep up the great work! Shannon Connors  

7 Day Carb Test, Strength/Endurance Balance, Tanning Beds, Introductory Resources, Saturated Fat on Keto Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more  Download a copy of the transcript here (PDF) Watch the podcast video here   Show Notes: News topic du jour: Shared by Joe Tsai, in The Healthy Rebellion: https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-butter-versus-margarine-whats-the-healthier-spread/?cauid=100503&geo=national&linkId=78510387&mc_id=us&placementsite=enterprise 1.  7 Day Carb Test - Why test in isolation? [8:17] Jason says: Hi Rob, When doing the 7 day carb test, why test a given food in isolation if it's never eaten in isolation? For example, when I tested rice I had my blood glucose spike to 166 after two hours; however, when I tested rice with a full avocado my blood sugar was 91 after two hours. I never eat rice in isolation so would you still recommend that I avoid it even though I seem to tolerate it when eaten with other foods? Thanks for your work and trying to spread the message of optimal health into the world! Jason   2. Balance Between Strength and Aerobic Endurance [11:42] Matt says: First, after being introduced to Dr. Michael Rose and his take on aging and longevity, I've started to look at that topic from a fitness perspective.  At the risk of over generalizing, it seems like keys to longevity from a fitness perspective are adequate strength coupled with a leaner body composition along with a strong aerobic base.  Coming from a crossfit background, i've always been attracted to "increased work capacity, broad times, modal domains etc" but have found over the last few years that strength and aerobic endurance appear to exert the most influence over the other metabolic pathways and that focusing on those two helps to improve the more anaerobic pathways more than vice/versa.  My question is: is it possible to determine where the tradeoff exists when trying to balance those two and how could the average person focus on periodizing those two aspects through the year.  For example, could we apply a metric to it, or ever begin to define "optimal" based on something like we should be able to run "x" pace at "y"  percentage of max heart rate and also be able to squat "x" percentage of body weight and do "y" number of pull-ups rather than just attacking random domains like certain "functional fitness" programs do, rather than dividing into strength or endurance camps and prioritizing too much of one or the other at the expense of the other. https://crossfitatlanta.typepad.com/CrossFit_Athletic_Skill_Stand.pdf   3. Tanning Beds [22:13] Michael says: Good morning sir. I was hoping you might provide more detail on your use of tanning beds (I believe I heard you use very brief exposures) Are these beds UVA or UVB? How long do you hop in? How many times a week? Could you unpack the risk/reward and strength of evidence regarding danger of using such beds? Thanks again. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2692214/   4. Short Introductory resources [30:01] Ginny says: Hi Robb, Thank you for the wonderful content you put out - I own Wired to Eat, just completed your Keto Masterclass, and love the Paleo Solution Podcast. I'm writing in today looking for some good introductory resources for someone looking to take small steps toward a healthier diet. A little context here: I've been paleo-ish for about 3 years, starting with whole 30, doing the 7 day carb test, and most recently moving into a keto experiment. However, my boyfriend is less nutritionally aware. For example, yesterday, he made 12 banana bread muffins, and as of dinner time has consumed 8 of them and nothing else. He's naturally thin and can kick my butt in almost any workouts, so he's felt less of a drive to change his eating habits (and I don't bug him about it). Plus, he doesn't even appear to feel bad when he lives off banana bread muffins. However, he sees how great I feel, and how much I love learning about my health, so he's willing to try. Plus, I often cook for both of us, and he sees how delicious healthy eating can be. He asked me for some good introductory resources that he can use to learn more about healthy eating. I would point him to Wired to Eat, but I think a book may be a big investment to start (I don't want him to quit too early). Do you have, or know of, something simple or short that could introduce him to the impact of food on his body? Thank you again for all you do! Ginny http://www.thepediet.com/   5. Saturated Fat on Keto [34:49] Diana says: Hi Nicki and Robb Is saturated fat something to try to avoid on Keto diet? I strive for coconut oil, avocado, and olive oil; but what about butter, fat found in bacon, sausage, cheese, red meats, etc? How much is too much? Thanks Diana

Fueling early morning HIIT riding on 30 day reset. Elevated Urine Creatinine Levels, Keto Versus Low Carb Energy Source, Blood sugar peaks at 30 minutes, Insulin resistance and high intensity exercise Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more  Download a copy of the transcript here (PDF) Watch the podcast video here   Show Notes: News topic du jour: https://www.motherjones.com/food/2019/11/bacon-food-waste-pigs-new-mexico-tortillas-spent-grain-whiskey/? 1. Fueling early morning HIIT riding on 30 day reset [10:58] Adrian says: Hey Robb, We met once at a talk you did in San Fran back in Feb 2016. First, loved Wired to Eat, read it three times already. Second, the wife and I are three days into the 30 day reset. And third, my question: It's a nuance around fueling HIIT workouts during these thirty days. I am a cyclist training pretty hard for some summer mountain and road bike races. Weekday Sufferfest workouts are generally 4.45am/5am and last anything from 45-90 mins. Burning anything from 600-1200KCal (measured via Cycleops power meter, and I'm about 170lbs). Given the time of day, I don't really get to eat beforehand, but powering above-threshold work is obviously tough to sustain as a result. For the 30 day reset, how would you tackle this? Is it enough to eat 50-100g of paleo carbs at dinner (and would that give me enough muscle glycogen for the morning)? Or would you also eat 25-50g after the workout too? Thanks again for everything you do. Adrian   2. Elevated Urine Creatinine Levels [15:16] Amy says: Hi Robb I have been listening to you for years and I know you have discussed this issue in the past. Will high protein cause kidney damage?  I know the answer is no, but I hope you can help answer my question My urine creatine levels continue to be elevated but my blood creatine levels are within range.  I have never had any issues with my kidneys, eg. UTI, kidney stones etc I basically eat whole unprocessed foods 90% of the time. I eat 3 meals/day roughly 100-120gms protein/day via animal sources.  I am a 45 y/o female 5'7" tall and weigh 120lbs.  My MD stated I am eating way too much protein which is causing my elevated levels. Would you consider solely elevated urine creatine to be a problem? I eat about 2000-2400 calories a day and am still on the border of being underweight so I really hate to decrease my protein at this point if it is not necessary Thanks for all you and Nicki do!   3. Keto Versus Low Carb Energy Source [17:50] Ali says: Hi, If you are eating very low carb on a continuous basis and you are not in ketosis, what is fueling your body? As an example, if you are eating about 50 grams of carbs per day, right above the normal benchmark for keto, will your body still be able to use carbs as a primary fuel source? Is there a gradation before ketosis? Will you be perpetually low energy if you continue to eat low carb without going into ketosis? I am dabbling with low carb/high fat. I am eating very low carb/high fat and not tracking based on historical disordered eating patterns related to tracking. I am worried my low carb eating could not be productive if I am not entering into ketosis. Thank you! I look forward to your Q/A every episode. Best, Ali   4. Blood sugar peaks at 30 minutes [21:54] Mark says: Hey Robb, I'm 41 years old and I've been on a strict paleo diet for 2 years, ever since I discovered you on Joe Rogan and read Wired to Eat. Recently I've been doing some carb tolerance tests, with about 75 grams of carbs in different forms, and I'm confused about the results. It doesn't seem to make a difference if it's bananas, honey, potato, or high fructose corn syrup. My blood glucose will always be around 110 at the 2 hour mark. But, I've noticed that it peaks around 200 at about 30 minutes, and at 1 hour it will be around 140. What does this mean? Is this insulin resistance? Fasting glucose is always 100 in the early morning, but it will be around 85 later in the day. I never checked blood glucose before changing my diet, so I have no idea if I was pre-diabetic or not. Obviously I should avoid these crazy high amounts of carbs, but I'm wondering if my response indicates a problem. Thanks, Mark in Billings, MT   5. Insulin resistance and high intensity exercise [24:50] Tom says: Hi Robb and Nicki Thx guys for all you’ve done for the ancestral / functional health movement - it’s been inspirational / incredibly helpful for me personally. During the last podcast I heard you mention a link between insulin resistance and poor tolerance to high intensity exercise. I’ve got both and have never connected the two. I quit high intensity exercise 5 years ago as I got sick for 1-2 days after every HIIT class (grey pallor, dark circles under my eyes, bitter taste in mouth - like a 2 day hangover!). can you say a bit more about this connection please? I’m now keto and wondering if I’d be able to introduce some cardio again. Thanks for all your advice / help guys Tom, Newcastle, uk Solid talk from Stephen Seiler: https://youtu.be/MALsI0mJ09I  

Debating with Vegan Doctors, Evidence For Local Organic Food Worth The Cost?, Training Multiple Times A Day During Developing Years Affect Long Term Metabolism?, Mitigate Disrupted Sleep With Newborn?, Sunlight Exposure For Newborns, How To Know If Information In Health Documentaries Is Trustworthy, How To Recover From Eating A Bunch Of Non-Optimal Food   Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS   This episode of The Healthy Rebellion Radio is sponsored by Kettle and Fire. Kettle & Fire makes the first USDA approved, shelf stable bone broth made with grass fed AND finished beef bones and organic pasture raised chicken bones. They are committed to making healthy food accessible to as many people as possible. Check them out at kettleandfire.com/healthyrebellion and use code HEALTHYREBELLION for 15% off your order.   Download a copy of the transcript here (PDF)   Show Notes: News topic du jour: https://www.clinicalnutritionjournal.com/article/S0261-5614(17)31399-7/pdf Caller #1: Gavin Talking and Debating with Vegan Doctors [9:38] Caller #2: Daniel Evidence To Make Local Organic Food Worth The Cost? [15:29] Caller #3: Ben Does Training Multiple Times A Day During Developing Years Affect Long Term Metabolism? [21:42] Caller #4: Manny Best Practices To Mitigate Disrupted Sleep With Newborn? [28:57] Sunlight Exposure For Newborns [33:11] Caller #5: Dan How To Know If Information In Health Documentaries Is Trustworthy [35:57] How To Recover From Eating A Bunch Of Non-Optimal Food [38:21]