The Healthy Rebellion Radio

Toxicants From Fat Loss, Gallstones and Keto, Food Sensitivities, White Fish Insulin Release, Adequate Potassium, and Meals Per Day When Working Out Twice. 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 Four Sigmatic. Four Sigmatic is a wellness company that wants to share the benefits of the most nutrient dense ingredients with the world. Their innovative recipes combine these truly super foods with daily staples like coffee, cacao, and skincare to help you fit elevated wellness in throughout the day and meet the overwhelming demands of modern life. Go to foursigmatic.com/rebel and use code: REBEL, for 15% off   Download a copy of the transcript here (PDF) Watch the podcast video here   Show Notes: News topic du jour Toxicants in fat loss from bariatric surgery https://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.22618 1. Number of Meals Per Day When Training Twice a Day and When to Add Carbs [10:15] Brian says: I train muay thai two times a day i start with a 10km run then go into training at the gym with pads bag work clinching sit ups push ups ect all fasted.  Then have two meals before afternoon training and was wondering what the optimal amount of meals and timing of carbs should be because i cannot find consistency with my energy and focus.   2. Gallstones & the Keto Diet [14:16] Adrianna says:: Hi Robb and Nicki- I hope this finds you both well. I’m hoping you can shed some light on an issue that’s recently surfaced. After a recent trip to the ER, I was diagnosed with gallstones. Since it was my first attack and they aren’t large enough to warrant surgery yet, I’ve been put on watch and wait. My doctor emphasized sticking with a low fat diet, but from the preliminary research I’ve done, I’m pretty sure it was the years of a low fat/high carbohydrate diet that contributed to this issue. I’ve been on the keto diet for several months, but have been generally low carb for the past year. I’m 37 years old, a mom to two little boys under 3, and have about 40 pounds left to lose.  At this point, I’m most concerned with keeping my gallbladder but feel paralyzed when it comes to choosing the right diet. I thought I had it all figured out with the keto diet, but now I'm not sure how to proceed. I’m assuming that my increased fat intake on keto simply brought the gallstones to light and that it was not the root of the underlying cause. I can’t tolerate high fat at the moment (instant pain), so I’m thinking that a paleo approach might be the best fit for me right now. I’d appreciate any insight you have on diet and gallstones, and what I can do minimize my risk of needing surgery. Any supplements you’d recommend would be appreciated too. Thanks so much for your time. Best, Adrianna   3. White fish and insulin release [17:56] Shane says: Robb, Keep up the good work. You had some work posted from Marty Kendall on FB about different foods and their affect on insulin release (insulinogenic?). I have a question:  Why does white fish cause a high amount of insulin release? Is this experiment or data only telling us part of the story? Was it cod, halibut etc.? With all the benefits of eating white fish should we curtail the amount we eat based on this data? Maybe you can answer this in a future podcast or however is easiest. Thank you!   4. Ingesting adequate Potassium [22:36] Margot says: Hi, Robb! Do you know where the recommendation came from that says that adults should consume 4700 mg potassium per day? Unless you want to down beet greens and avocados (and a few other foods) all day long, it's kind of difficult to consume that much potassium daily from lo carb foods. And, given that the recommendation is to not take too much potassium in the form of supplements, you're supposed to get most of it from food. Could you please discuss this topic on a future podcast? You've always been very helpful answering my questions at conferences. THANK YOU SO MUCH!   5. Asthma Food Sensitivities? [25:48] Jonathan says: Hey guys, thanks for the great content. My girlfriends son (11 years old) has severe asthma and in listening to your content I’m thinking there may be a wheat/gluten or dairy intolerance that is causing his issues. What do you recommend as the best method for checking those food sensitivities other than an elimination diet? Thanks, Jonathan  

Getting Enough Calcium; Coconut/Avocado Oil Potato Chips; Booze while Keto affecting Gut Health; Pumpkin Seed Oil; Gluten and Thyroiditis; and current event: students & families’ reaction to schools in “meat-loving rural Brazil” going vegan. Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS   This episode is sponsored by Elemental Labs and their electrolyte drink mix LMNT Recharge. Download a copy of the transcript here (PDF)   Show Notes: News topic du jour https://www.washingtonpost.com/world/schools-in-meat-loving-rural-brazil-went-vegan-the-community-revolted/2019/11/03/0ab77928-ec56-11e9-9306-47cb0324fd44_story.html Schools in meat-loving rural Brazil went vegan. The community revolted. 1. Calcium [14:05] Erica says Hi Robb! I first want to say thank you so much for the wealth of knowledge you share. Your book,The Paleo Solution, helped me get off Enbrel which I was taking for 13 years for Rheumatoid Arthritis. I’ve been medication and symptom free for a year just by following a Paleo/keto diet and I don’t ever plan on going back to my old life of processed foods, joint pain, and weekly injections of Enbrel. However, I am concerned about my calcium intake. Dairy and beans flare up my arthritis symptoms and I don’t digest leafy greens well at all. I know sardines are a good source of calcium, but I just can’t stomach them. 🤢 (Seriously, my husband is not even allowed to kiss me after he has eaten sardines )Do you have any suggestions of ways I can get calcium in my diet? I’ve heard bone meal is a good source but I don’t know exactly how to add that to my diet in an appealing way and I’m not finding much on the internet. Thank you so much for your time!    2. Coconut/Avocado Oil Potato Chips [17:18] Gordon says: You have mentioned Potato chips made with  avocado/coconut oil but never really gave a thumbs up or down as too if these chips are ok to have ( for me everyday, i have a hard time with anything besides meat and rice).   Am i plowing too many calories/carbs down? Any thoughts? 56 yr old male....workout 2/3 times a week ...physical job but recently put on weight in my midsection ...i eat about 4/5 bags a week...  All around good guy and overworked father   3. Booze, Keto and Gut Health [20:21] Matt says: Any chance you can devote some time on the show to discuss alcohol?  I am amazed at how little information is available as to it's effect on keto, weight loss, and muscle gain. Here's an example.  My wife and I split a bottle of wine every night, start it with dinner and finish it off in the next few hours.  The effect of this on sleep is a whole different topic :) .... what is the wine doing to my ketogenic state and ability to lose weight?   Is the outcome different if it's two shots of tequila? The wine we drink is always dry (no residual sugar present) Last question.  I'm a wine-maker and have always wondered about the effect of the preservative that I use in wine.  Sulfur Dioxide (SO2) is added to wine immediately after fermentation is complete. I continually maintain a ratio of 100-150ppm (legal limit is 350ppm) until bottling to prevent bad stuff from growing.  I was trained that "the SO2 doesn't kill the yeast and microbes, just prevents them from growing". What effect does the SO2 have on my gut bacteria? n=1; I haven't noticed any difference in my gut/intestines/stool when drinking wine or abstaining. Also, hard alcohol doesn't have preservatives in it, because almost nothing grows in that much alcohol.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4880594/ (cardio/mito toxicant….but in VITRO) https://www.sciencedaily.com/releases/2017/12/171218090930.htm (food preservative in general...microbiome changed...then went back!) Thanks for everything... your teaching's have had a positive impact on me that is life-changing! Also.... +1 vote to bring back The Controversial Truth   4. Pumpkin Seed Oil [26:54] Bill says: On a recent hiking trip to Slovenia, beautiful, beautiful country - btw, we were introduced to pumpkin seed oil. It is big in the region and also in Austria, It is sometimes toasted, sometimes not and has a wonderful "nutty" flavor. We used it on green salads. Our usual salad dressing is 1/3 MCT oil mixed with 2/3 rds high quality EVOO. We avoid ALL commercial salad dressings because of their crap seed oils, soy, canola etc. Pumpkin seeds are a regular for us along with healthy tree nuts. Any reason from a Paleo or Keto standpoint to use or NOT use pumpkin seed oil along side of our usual? Many thanks for all you do. Best, Bill   5. Gluten and Thyroiditis [28:29] Sue says: I am very confused.  I have been following a gluten free diet since 2006 when a practitioner told me I had Hashimoto's Thyroiditis. I've been told, "Not even a little bit." I have recently changed primary care physicians.  He sent me to an endocrinologist to straighten out my med dosage.  I asked her about the relationship between gluten and thyroiditis and she said, "There is absolutely NO correlation between thyroid and gluten!"  So, I ate a cookie, okay three, yesterday and I did not feel awful.  I'm just seriously confused. Thank you for your kind time and attention. ~Sue https://www.ncbi.nlm.nih.gov/pubmed/?term=gluten+thyroid (PUBMED search for gluten+thyroid)  

We're back with Episode 3 of The Healthy Rebellion Radio! Make your health and act of rebellion and join the conversation here. Please Subscribe and Review: Apple Podcasts | RSS   This episode is sponsored by Elemental Labs and their electrolyte drink mix LMNT Recharge. Download a copy of the transcript here (PDF)     Show Notes: 1. Blood donation snacks  [10:35] Bree says: I donate platelets most every week. The snack options offered are never “Keto” friendly.  What are some snacks i can bring that can help with recovery that won’t kick me out of Keto? Thanks in advance   2. Work out while still sore?  [12:13] Steve says: Dr. Doug McGuff wrote a book about exercising and says allow yourself to recover before working out again. If not, you stop the recovery process. I just read your post which said 3 times per week. I am 71 years old and in the past did CrossFit twice a week for 5 years. If someone works out while they are still sore, do they lose some of the recovery benefits? Thanks for all you do for the health community.   3. The dark art of weight gain  [17:59] Oisin says: Hi Robb & Nicky, I am really enjoying you guys going back to the Q&A format and have been a fan for 5+ years, and my life and health is so much better thanks to adopting the paleo way of life *kisses cover of The Paleo Solution*. My question is about weight gain, yes gain, I didn’t mean to say loss, I really mean I am actively trying to gain weight! I am 29, 6’2’ and about 170lbs so very tall and slim. I eat lowish carb paleo with a high carb dinner (usually sweet potatoes/potatoes/rice (yes, devil non paleo night shades and grains) post Jiu Jitsu training. I also have a snack of about two handfuls of nuts a day and usually one piece of fruit. I train 4 times a week and strength train 2 days a week. I would love to put on about 10 or so lbs of relatively lean muscle mass, I have tried this a number of times over the years but always run out of steam after a few weeks of little progress. Plus, now since going lowish carb a year or two ago I am worried about deranging my blood sugar and if overeating for a few weeks/months will age me 20/30 years and cause my telomere’s to spontaneously combust!? I would love to hear any advice you had on convenient/safer ways of gaining some weight, my main reasons now for gaining muscle mass is JJ performance and longevity, as you and others frequently say strength and muscle mass do wonders for aging and I am trying to optimise that while my youthful hormone profile is still around. Thank you for everything. P.S. I know the answer is to eat more and be patient but please god don’t say that and give me some tips that require less effort…… LOL!   4. Glycine at night  [25:46] Jordan says: Hi Robb and Nicki, Long time listener and current consumer of LMNT. The product is amazing and really helps when I eat low carb and/or train. Recently, after hearing you talk about glycine, I started taking 3-5g at night Doing so really seems to help with sleep onset time and deep sleep, which I track with an Oura ring. I’m wondering if taking glycine in isolation is something I should be careful with. Also, second somewhat related question: when I attempt keto, I experience dizziness when standing, is this due to an electrolyte imbalance or is this a warning sign I’d be better off avoiding keto? Thanks again for all you and your family do! Jordan   5. Dental Health and Keto  [28:08] David says: Robb, I'm the type of person that is blessed with naturally healthy and strong teeth (historically).  I went 43 years without a cavity. This year I had one, which to me seems totally ironic. I've been low carb/keto for the past 18 months and generally don't eat sweets even when I'm off 'the plan'.  Generally in the sense that there were probably a few times throughout the year where I indulged in something sugary and sweet (but that would be much less typical than prior to 18 months ago). Mainly I'm heating a whole foods based ketogenic diet of meat and veg... All of this said....are there concerns for this WOE around dental health (thinking calcium but not a doctor or a dentist or anyone capable of understanding 'root' cause analysis in this area)...pun intended. Anyway love the show keep up the good work. Cheers Dave

We're back with Episode 2 of The Healthy Rebellion Radio! It's time for our first live call-in episode! That's right, we announced our live call in number and took calls and questions from listeners just like you. We'll be doing more of these in the future, so be on the lookout if you want to call in. Make your health and act of rebellion and join the conversation here.   This episode is sponsored by Elemental Labs and their electrolyte drink mix LMNT Recharge.   Download a copy of the transcript here (PDF)   Link for news topic discussed: https://suppversity.blogspot.com/2019/10/training-lowcarb-requires-012gkg-extra.html  

Welcome to our new podcast The Healthy Rebellion Radio! (Remember to please subscribe and review) We're starting out with Q&A #1, where we answer listener submitted questions. Make your health and act of rebellion and join the conversation here.   This episode is sponsored by Elemental Labs and their electrolyte drink mix LMNT Recharge. Download a copy of the transcript here (PDF)     Show Notes:   News topic du jour Circadian clock  https://www.nature.com/articles/d41586-019-03042-0   1. Muscle Loss on Keto [4:56] Kenny says: Hi Rob, I’ve lost 35lbs over the last year on keto.  Yay! The most recent 12lbs of weight loss occurred over three months, and I took a dexascan before and after.  The results were surprising– 5lbs of fat loss and 7lbs of lean tissue loss. I have tried restricting total calories but keeping my protein high (weight: 220lbs, protein intake: 150g).  During these three months, I also did fewer CrossFit workouts than normal due to an injury.  What should I focus on to make the next three months better?  Is this a sign that I am restricting calories too much? Thanks for all you do. Kenny   2. BOHB Supplements for gut health [10:20] Nick says: Because butyrate is important for gut health, do you see any potential benefit to BOHB supplements purely for gut health? Even for those who are not on a ketogenic diet but rather consume more of a lower carb paleo diet? Thanks for your input   3. I Think I’m Underfuelled, How Do I Fix It Without Gaining All the Weight [12:51] Miranda says: I lost about 30 lbs a year and a half ago. While I’m okay with my body right now, and have maintained the results, I would really like to make some progress but I am stalled. My weight loss was done mostly through jogging and reduced caloric intake. I have maintained running about twice a week and have started some barre training to target specific muscle groups. Since my stall, I have started intermittent fasting. Now I find it difficult (even on my normal eating days) to eat more than 1200 calories, but I haven’t seen any real results from the fasting. I think I am under fuelled. I am 5 ft 7 and 158 lbs. My main question is, how can I get back to “normal” eating habits without gaining a bunch of weight back? How long til my metabolism will get used to my new eating habits? Currently, I sleep about 7-8 hours a night and I try to eat about 15-20% carbs. I am gone for 12 hours a day (5 days a week) for work, at a semi active job depending on the season. My “heaviest” area is my mid section, which makes me consider insulin levels as the culprit. However I’ve been intermittent fasting for 3-4 months now, which is supposed to help with insulin resistance. Is my metabolism totally screwed? And how do I start to see results again?   4. Collagen Protein [19:54] Christie says: Hi Robb and Nicki. Just wondering, should protein from collagen count towards someone's daily intake of protein? I keep finding conflicting information. I have read that due to collagen not containing all the required amino acids that it shouldn't be added to one's daily macros. If this is true, does that make protein powders/bars from collagen sources obsolete? What are your thoughts on this? Thanks so much.   5. Vitamin D for the dark skinned [24:15] Maya says: Hi Robb and Nicki! Absolutely love these question and answer podcasts. I have learnt so much from these sessions, please keep it up, I look forward to every single one of them! My question relates to vitamin D production from the sun for me and my pigmented brothers and sisters. Since melanin blocks vit D synthesis, would sun bathing for 15 to 20 minutes a day, provide any significant benefit other than a tan? Would I be better taking a supplement form of vit D? Have darker skinned people evolved to have less need for the vit, given how difficult it is to synthesize it from the sun? Sincerely, Maya  

The Healthy Rebellion Radio is a weekly show featuring listener Q&A on all things diet and health. We dig into metabolic flexibility, body recomposition, resilient aging, circadian biology, gut health, low carb/keto/paleo diets and much more.Brought to you by New York Times bestselling author Robb Wolf and his wife Nicki Violetti (hubs and wife). Welcome to The Healthy Rebellion Radio.