Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: #331 – Balaji Srinivasan: How to Fix Government, Twitter, Science, and the FDA Podcast Questions: 1. Rucking More Demanding Than My Watch Thinks? [16:10] Adrian says: Hi Robb and Nikki Been a paleo, primal, natural movement  (insert newest label)  follower for over ten years. Recently started rucking after reading Michael Easter’s book The Comfort Crisis. My question is “could rucking be more metabolically demanding than my watch says?” I stay consistent around 195-200 pounds at 6 feet tall. I train for Spartan races mostly. High amounts of zone 2 cardio as well as weight training before the season then mostly maintenance and Spartan specific movements as it gets closer to race time. But after just a few months of rucking my weight has been on a downward trend. Morning weigh in was 191 today and that’s with the thanksgiving holiday only a couple weeks ago and I really eat as much as I want . I prioritize high protein and moderate fat but don’t limit myself self to a set number of calories . As an example my watch says I burn 500 calories carrying 35 pounds on my back for 3.5 miles with elevation change around 1400 feet over that course. At a 16:00 min mile pace. Heart rate at a zone 2 pace the whole time for my age. My hypothesis is that it’s more demanding than that. Thanks for all you have done for me and my family Adrian   2. Zone 2… yet again. [20:16] Liz says: Hey there, Robb and Nikki- I’ve always loved your data-driven approach to offering advice, as you can often explain why the same facts are interpreted so differently by professionals in the health and wellness space. I apologize, but since so many have asked about Zone 2 cardio, I’m wondering if you can explain why it has carried such a stigma in recent years? I’m a 44 year old perimenopausal woman, 150 pounds and 5’4” carrying a lot of muscle, and have been told by no fewer than 10 coaches to avoid Z2 at all costs due to its stress impact on aging female hormones. I’m one of those mesomorphs who puts on both fat and muscle very easily, and have always loved long, slow bouts of jogging (ever since being a teenager, I’ve run slow half and whole marathons). However, I’ve been told that if I do long cardio now it will rev up my cortisol, make me ravenous, burn muscle instead of fat, prevent me from sleeping, suppress thyroid, etc— in other words, all of the stuff that all health conscious middle-aged women women seem battle with. I’m honestly not sure if my body does better with strength training or cardio… I tend to remain about the same size no matter what. Right now, I do 4 strength sessions a week, eat 150-200 grams of protein a day (yes, I log it), walk loads for work (usually 15,000-25,000 steps daily), and seem to maintain my weight at where my Fitbit says I’m eating a 500 calorie deficit daily. I would love to get to a place where staying lean becomes easier, though! I’m wondering if you can explain why Zone 2 went from being maligned to trendy seemingly overnight, and if there are any caveats for ladies who are very sensitive to dwindling progesterone, etc. Thanks so much!   3. Healthy Meat Snack Ideas [34:34] Ryan B. says: Hi Robb & Nicki, I am looking for some tips to help with healthy meat snacks. My girlfriend and I eat fairly clean and do not have any "snacks" on hand that can satiate me. All of our meals are cooked at the time of consumption and I myself am not the greatest chef, so I have found it difficult to curb my hunger because most meals in our house take minimum 25 mins to prepare. I find myself looking for meat and we do not keep deli meat or store-bought sliced meat on hand and generally stay away because of the salt content (aside from my LMNT drinks!!) and highly processed forms of meat. I've thought of salami sticks but again, generally want to stay away from those types of quick snacks that get a bad rap. We've thought of just cooking up some steak and slicing it up but would like things to last a bit longer. Hope you can give some good tips! Love the podcast and book! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: You can find the transcript at https://robbwolf.com/2022/12/23/rucking-demands-meat-snack-ideas-more-zone-2-thrr135/ when it becomes available.

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: Specific gut microbiota alterations in essential tremor and its difference from Parkinson’s disease Podcast Questions: 1. Zone 2 cardio [16:27] Tracey says: Thank you for all of the hard work you do spreading the good word! I have been a fan for many years and i just can’t get enough of your content. You are both so smart and down to earth at the same time. While I have burnt out and cycled through many other podcasts and nutrition/fitness trends, you are tried and true. I am writing because I am interested in zone 2 cardio. I heard Peter Attia discussing it and then Robb brought it up recently as well. I would love to learn more and any guidance on where to start, as the internet is generally overwhelming, would be much appreciated. I am hoping to take up this cardio fitness endeavor by swimming laps in an indoor pool. I have a small amount of experience with freestyle swimming. Some probably irrelevant background: I am 33 and in good health. I did CrossFit for about 5 years, then gravitated to competitive weightlifting for 4 years and the last 3 have been a combination of barbell strength and hypertrophy. Cardio has been nearly non existent and I am feeling it! I’m 20 weeks pregnant with my first so longevity is weighing on my mind, and I am a little more out of breath at the gym than usual. I have been feeling great and very strong though! It is generally not in my nature to “take it easy” at the gym but I know I need to start thinking about backing off at this point in pregnancy. Starting a new endeavor may seem counter to that, but I am very cautious and know when and when not to push myself physically. Changing gears with my fitness will help me to both stay motivated and remain cautious. I am in it for the long haul and take a lot of joy in seeing long journeys (like this one would be) through. Slow and steady as they say. And advice or words of wisdom you may have as far as zone 2, swimming, or even where I can look for pregnancy/baby resources would be so incredibly appreciated. I admire you both so much and look forward to you podcast every week. Wishing you all the best, Tracey https://philmaffetone.com/180-formula/ https://trainwithmorpheus.com/ 2. Health Advice for Physician Moms [28:25] Kahroba (pronounced “care-uh-buh”) says: Dear Robb and Nicki, I absolutely love your show and appreciate all you do. I am a 40yo mother to two boys: 3yo and 5months. I am a cardiologist in private practice. I wish I could say I had a question on the most recent studies on lipid management or some other atherosclerotic risk factor guideline, but what I need is basic advice on how you think I should prioritize my day to day routine to benefit my health the most and give me the most energy. I’ve been getting less than four hours of fragmented sleep per night for several months, not to mention the sleep deprivation, which was profound with my first son. I have a full-time 60-80 hour per week job as a noninvasive cardiologist at a busy hospital. I try my best to eat a Whole Foods/clean/primal diet. I have not exercised in months and find it really hard to fit it into my schedule. My stress levels are through the roof. I feel my cortisol and other counter regulatory hormones surge in the morning as I rush to get myself ready and get the boys out of the house so I can get to my clinic patients on time. My husband also has a busy full-time job, but he works from home. Do you think I should just simply focus on eating as healthy as I can? Perhaps a few supplements that you could recommend or is there simply nothing I can do as this is just a phase with having an infant and a toddler and as they all say eventually, “this too shall pass“. Thank you much. 3. Restless Leg Syndrome and Raynauds [45:11] Alicia says: I was wondering if Caffeine is connected or correlated to Restless Leg Syndrome? It only happens once in a while and Im trying to figure out why. I mostly get it when I am on an airplane!! Do you think Caffeine should be eliminated from my diet? Also, I have Raynauds in my hands. I can get rid of it fast with hot water but sometimes that is not an option. Recently I heard on a podcast (maybe Revero with Sean Baker) that people with Raynauds usually suffer lower cardio fitness. I do notice that my cardio stamina sucks. I can lift all day long but when it come to sprints, running or cycle classes, I feel so out of breath. Do you have more information on that connection? Or even any remedies to Raynauds? For more info in case needed: 53 years old, very active, 18% body fat, Carnivore diet, Drink LMNT https://pubmed.ncbi.nlm.nih.gov/12710841/ Sildenafil Effectively Treats Raynaud's Phenomenon Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: You can find the transcript at this episode's blog page https://robbwolf.com/2022/12/09/restless-leg-syndrome-raynauds-stressful-schedules-zone-2-cardio-thrr134/

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: Mediterranean diet and inflammaging within the hormesis paradigm Nutritional Ketosis and Mitohormesis: Potential Implications for Mitochondrial Function and Human Health Podcast Questions: 1. Post surgery recovery [18:41] Marianna D. says: Hey Robb and Nikki, I am headed into week two of a total of four weeks of post surgery restrictions. I had a bladder sling procedure for incontinence. The doctor ordered walking only for exercise. I specifically asked about upper body workouts and was told no go, which makes sense because upper body almost always involves core muscles. I'm a 71 yo female who normally spends over an hour every other day lifting heavy things in the gym. Tips please on how to avoid muscle loss, particularly advice on protein consumption. Advice on collagen intake desired as well. Thanks.   2. Thyroid & Iodine [22:41] Marilee says: Hi Robb & Nicki, I recently listened to a podcast with Dr. Alan Christianson and read his book The Thyroid Reset Diet. His premise as I understand it is that most auto-immune and hypo-thyroid conditions are due to an excess of iodine in the body and can resolve once that iodine is depleted/used up by going on a low iodine diet. This includes primarily removing salt (unless clearly non-iodized or kosher), egg yolks and dairy although there are many other sources listed including certain skin care products. My labs have indicated the need for treatment for hypo for many years as well as having autoimmune thyroid disease. However any prescription thyroid medicine as well as thyroid support supplements leave me feeling much worse so I have been untreated for several years. While I don't feel nearly as bad as my labs would indicate I also don't feel great. I would like to know what you think of this idea and whether you think his eating plan would help. Thanks for all you do. Guermo Ruiz https://www.3030strong.com/ Isabella Wentz https://thyroidpharmacist.com/   3. Do ketones make you wired? [27:30] Alex says: I am sensitive to stimulants in the afternoon. Especially caffeine, even carnitine. I am looking for something to take in the afternoon for a pick me up at work and eventually for an evening workout (after work). I am tempted to try ketones to boost my brain and energy. I am also on the Shoemaker protocol to recover from mold illness. I am not opposed to making my own stack. I have an anti-fatigue stack that helps me through the morning crash. But I need a 3pm stack, because I start to crash hard around then. I have yet to rule out taking electrolytes, cordyceps and Lions Mane. https://drinkkenetik.com/ Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: You can find the transcript on this episode's blog page at https://robbwolf.com/2022/12/02/ketones-for-energy-boost-thyroid-and-iodine-surgery-recovery-thrr133/

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: Mortality in vegetarians and comparable nonvegetarians in the United Kingdom “United Kingdom-based vegetarians and comparable nonvegetarians have similar all-cause mortality. Differences found for specific causes of death merit further investigation.” Podcast Questions: 1. Reducing and preventing tendon pain? [12:03] Joe says: Hi Robb and Nicki, Loving the podcast and all your great content! I have tennis elbow, which the physio said was tendinopathy (after asking me some questions and getting me to do some movements.) I got it from weight training, and after taking a break for a month or so and then training with my other arm only, it's still there. As the rest didn't help, I've gone back to weightlifting. I avoid exercises that hurt it, but just moving weights around the gym, from the rack to the station, and general life tasks, seem to aggravate it. It seems to have spread into my wrist area and upper arm now. And I'm feeling a similar pain deep in my collar bone area (but not the bone itself but the soft tissue (muscle?) part (high upper chest/front trap?). Even if I was to stop lifting, I think I would still aggravate it, from just general things, like lifting a cup of tea, getting things out of my bag, etc. So I'm not sure I can just avoid triggering it and wait for it to go. I have some exercises from the physio that I'm doing. But is there anything else I can try, like supplements, or maybe red light or cryotherapy? Anything really that might help fix it and prevent it from coming back. I'm male, early 40s, and train with weights 3 or 4 times a week and have done for years. Thanks, Joe   2. Body Comp and Longevity [18:55] Lindsey says: Hey guys! Love ya lots. I have been following Robb since before my 15 year old twins were born. One of the many things I love about you both is that you are not afraid to change your views on health and nutrition. I love learning about both though I find it SO hard to decipher what is "true". I feel like so much information is contrary. I am a 41 year old mother of 5. (Ranging from 18-2 years old) I am super committed to my nutrition, sleep, activity, etc. Having kids in my 20's was very different than my last one at almost 40. I have found it much harder to "bounce back" to my pre-pregnancy body. I understand that as I age I won't have the same muscle tone, skin elasticity, etc though I want to give it my all. This is my question: I have heard 2 conflicting ideas: 1) fuel the metabolism 2) caloric restriction Which is the way to obtain and maintain optimal body composition and best for longevity. Maybe the answer is that one is best to obtain and the other to maintain? Does this question make sense? Thank you guys!! https://chriskresser.com/what-mid-victorians-can-teach-us-about-nutrition-and-health/   3. Nutrient Density of Chicken Sucks!@#$ [28:25] Derek says: So what now? I'm 140 pounds and want to get 1g of protein per pound. Is there still a point to getting protein from chicken if it is low in nutrient density; how does all that work? Love my LMNT and the holiday stuff rocks! Derek Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: You can find the transcript at https://robbwolf.com/2022/11/25/tendon-pain-fueling-metabolism-vs-calorie-restriction-chicken-nutrient-density-thrr132/

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: Sophistry and the Savior: https://www.moneyandstate.com/blog/sophistry-and-the-savior Bankless: The Collapse of FTX https://podcasts.apple.com/us/podcast/the-collapse-of-ftx-24-hours-later/id1499409058?i=1000585711733 Freedom to Transact thread by Punk6529: https://threadreaderapp.com/thread/1494444624630403083.html Highly processed foods can be considered addictive substances based on established scientific criteria Podcast Questions: 1. Cold weather and the urge to pee [20:04] Michael B. says: Every year when the temperature drops I feel the need to urinate more often. It especially hits me the hardest when first going outside into the cold even if I just went. It also happens when I get cold water on my hands. I have been upping my salt content in an attempt to keep the fluids in my body longer. The urge does slowly lesson as winter progresses. My diet is Paleo around 100grams of carbs a day. I do have a meal or two a week that isn’t, my job keeps me on my feet and active exercise consists of mt biking once a week and chasing my five year old daily. I’m 43 6’2” and 220lbs. Definitely a so called dad bod. So what is up with all the peeing? What’s my body doing and is there something I can do rather then just waiting for my body to adjust to the weather? Thanks, been listening and reading your stuff since the very beginning. https://www.accuweather.com/en/health-wellness/why-does-cold-weather-make-me-need-to-pee/647306#:~:text=Cold%20weather%20will%20result%20in,having%20to%20pee%20more%20often.   2. Zone 2 Exercise / LMNT through Amazon [23:57] BJ David says: Hi Robb & Nicki.  Long time listener.  You have answered a couple of my questions over the last few years through your podcast.  Thanks.  Feels like we're besties.  Can't wait to get your Christmas card this year!  Ha. Ok, so we live very close to a major Amazon hub in Greater Cincinnati, on the KY side of the river.  To my horror yesterday morning I opened the pantry to get an LMNT pack and there were none.  Zero.  Zilch.  My lovely bride had used the last one apparently.  Moving swiftly into action, I jumped on the Amazon app and ordered a box.  Honest to goodness, it was at my front door in a couple hours.  Didn't even have to wait a whole day.  That's some magic right there.  Woohoo!  Side note, I went ahead and clicked the box to get it auto-shipped monthly.  It really is that good. So, my question is about Zone 2 exercise.  My integrative Dr told me to use Zone 2 if I was still interested in losing/maintaining weight...that it is the best fat burning zone.  Over recent episodes I've heard you repeatedly mention getting in your Zone 2 workouts and that you've been paying more attention to them lately.  I'm pretty sure you've even mentioned that you really don't want to get any leaner.  Soooo, why are you recently so committed to Zone 2 exercise?  What are the benefits you're after? Thanks to you both.  Keep up the great work. BJ David   3. BJJ training and bruising [30:04] Jason says: I’ve been training 12 years and over time I’ve realized my body has built up a great tolerance to bruising, to the point you’d have to beat me with a stick to abuse a bruise. However @ the last 5 years I get bruising on my face almost every training session. Not like a black and blue bruise, more like a strawberry color like a brush burn, and it goes away in 24-48hrs. Healthy 51 years old, no meds, mostly ancestral diet, moderate alcohol consumption. 1/2-3/4 bottle of wine per day.   Bonus question for fun! About twice per year my wife will make a awesome homemade apple pie and we have this argument every time. Her philosophy is eat just a little piece every day until it’s gone. Mine is have a grueling workout then sit down with 1/2 gallon of ice cream and do my best to kill it all at one sitting so I’m not tempted to eat it again for months. Who’s side are you on? Ps i don’t care the answer because I’m still eating the whole damn thing lol! Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of the transcript here (PDF)

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: America Trapped between hyperinflation and great depression: https://youtu.be/005qauRPRgs   Podcast Questions: 1. Protein combining/quality [13:30] Mike says: Hi guys, This isn’t your average black beans + corn + rice (or however the vegans tell it) question, or maybe it is??? I was hoping you could clear something up for me. Every week I mix up a huge batch of: 10% milkfat cabot yogurt, 1 can coconut milk, 1-1.5 cup oats, a couple stevia packets, + some combo of various amounts of: raisins, protein powder, collagen protein, chia seeds, coconut flakes, chopped nuts, coco powder, instant coffee, etc; and then batch it out for daily breakfasts. Honestly, its awesome, on the level of some sort of non-frozen ice cream treat, and I would tend to this its at least prettttty healthy. Question: each bowl ends up being a dense 500-600 calories, and 30-40 total grams of protein …I would usually tend to think that everything outside yogurt-protein and whey power are sort of crap-protein that shouldn’t hardly be counted, but does this crap-protein gain value when eaten in the complete amino matrix found in the animal foods? Essentially, is incomplete added to complete valuable? I feel like I always hear the combining-question in the context of incomplete incomplete. Side question to squeeze it in; any value to all those things sitting in my yogurt for 5-6-7 days? Fermentationwise.. anti-nutrients go poof!??   2. Brain Fog After Training [19:08] Steve says: I am approaching 40 but still giving hell and setting PRs (late bloomer). I like to lift heavy, ruck, do circuit training, wrestle, play flag football. Already taking 1000mg DHA fish oil, 10g creatine, 6g salt/electrolytes, 2g magnesium malate daily. I'm 6'4" 295lb. Is there a way to avoid or curb the CNS/brain fatigue that follows heavy training. I work from home and have a home gym. I would love to train at about 3pm when I still feel energized. However it can feel impossible to do work after training for about 2-3 hours after. Caffeine is a no go since it will make me stay up all night. Any thoughts?   3. Conflicting Information - Where to Start? [26:23] Shaun says: I am 47 and lived a life of low fat high carb and lots of artificial sweeteners. The thing is I am getting sicker, more unhealthy and my weight is going up. There is so much conflicting information so I don’t know where to start. Every time I try to cut carbs down and dump my artificial sweeteners use my energy tanks and I end up on the cycle again. Now please don’t judge but at its worse I was using 20 plus packets of equal a day and drinking 2 litres of diet a coke today to keep energy up. Please help. Shaun from New Zealand Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of the transcript here (PDF)

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: https://drturner.substack.com/p/losing-my-vaccine-religion-a-doctors Podcast Questions: 1. Joint Pain [14:15] Justin says: Hi Robb, Nicki, I must start with the obligatory -- first time caller, long time fanatic! I have a varied medical history, but the main highlights being: 6ft, 360lbs (2016) down to 185lbs (2018). Keto and fasting made this possible -- meandered back to 215 with the help of higher calories and some light weight training. I also don't have a thyroid (papillary carcinoma). My maintenance calories are really low for some reason (1700 cal) but I eat my protein first (160-180g) and tend to feel better if I fill the remaining calories with fat rather than carbs. I know I'm healthier without the weight (cholesterol, trigs, a1c all on the lower end of normal now), but I don't feel better. Mild lethargy and joint pain are what plague me. The lethargy is a struggle but isn't debilitating... the joint pain is just frustrating. Knees, ankles, hips, shoulders, and elbows nag enough to make even bodyweight workouts a challenge. The pain in my wrists and hands can be excruciating (I'm a couple years post-carpal tunnel release as well). No redness or swelling. I've been cleared for gout as well as RA (RNP 1.6, SSB/LA IGG 1.4, were positive, but nothing warranting more than a pat on the back from a rheumatologist). I'm turning to you Robb because I've heard you mention hand pain in the podcast, but I'm not familiar with your backstory there. The hardest part about all of this is I unintentionally removed red meat from my diet (temporary bro diet -- lots of chicken) and my hand/wrist pain *almost* vanished. Spoiled myself with a homemade double cheeseburger the other night and woke up with throbbing hands/wrists. As a devout keto-er and meat-asaurus, I was all in on Sacred Cow and even considered carnivore as my starting point for an elimination diet to test various sensitivities. My brain just doesn't know how to process this recent information. Can you help me make sense of all this? Thank you both for all you do! Justin   2. Achilles Tendon Rehab options & diet [24:46] Cory says: Hi Rob and Nicki, Love the show and the well balanced opinions the two of you provide. I recently tore my Achilles’ tendon shooting some hoops. The ultrasound revealed a grade two tear. I am fairly active playing hockey two to three times a week and weightlifting a couple times a week as well. I’m a 45 year old high school Physical Education teacher, so on my feet most of the day, as well as demonstrating sport specific skills in class My questions for you are: Which rehab option do you think is best for my case (surgical or non-surgical)? What sort of dietary interventions could I be making to optimize my recovery? What can people do to prevent Achilles tendon injuries from occurring/reoccurring? I live in Ontario, Canada so although the healthcare is “free” it does move at a slower pace for access to orthopaedic surgeons and sports medicine doctors. Hope you can shed some light on this for me, Kind regards, Cory   3. PCOS in 14 year-old girl [33:40] Krista says Hi Guys- LOVE all that you do! 15 years ago my functional medicine doctor put The Paleo Solution book in my hands to help with my gut issues and I've never turned back! My 14 year-old niece just got diagnosed with PCOS. To back up, she was a very sick newborn, minutes away from an ECMO machine and miraculously made a full recovery. I believe having all those drugs in the beginning of her life, while saving her life, has really jacked up her microbiome and created an insatiable appetite!!!!! starting around 2 years-old. She sneaks food, eats until stuffed (she's thrown up in the past from too much food) and hence she has steadily put on weight and now she is at 195lbs. She's the most incredible kid and my heart is breaking for her!! Her parents have kept her active through sports and helped her keep a pretty clean diet, but nothing super steady and as she gets older they lose more of how and what she eats. Her most recent doctor's appointment reviled the PCOS and there was talk of birth control pills and metformin. The next stop is an endocrinologist and a natural path. Rob & Nikki, what would you do if this were your kid??? THANK YOU SO MUCH:):) Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download a copy of the transcript here (PDF)

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: https://www.youtube.com/watch?v=D-ekNCWZ3Lw Podcast Questions: 1. Diet for Cystic Fibrosis [16:45] Leah says: Hi Rob and Nikkie, I am a listener of three years now. I am a current college student who just got married to my high school sweetheart of 6 years. I love listening to your podcast and I have learned so much, that it has enabled me to make my health an act of rebellion. Once I am not a broke college student, I will become a member of the Healthy Rebellion. Now on to the question. My husband, who is 23 years old, has cystic fibrosis and is interested in changing his diet. However, I think what is a healthy diet for me may not be a healthy diet for him. His entire life he has been encouraged to drink sodas and eat absolute junk food just to meet his daily caloric intake. CF patients on average have been told they need almost double the amount of calories a normal person needs a day (between 2,900-4,500). Because of this many CF patients develop diabetes in their later lives, which we are trying to avoid. (It runs in both our families) Two years ago he stopped drinking soda/coffee or anything with lots of sugar or caffeine, he also does not drink alcohol. He drinks about a gallon of water a day, and since getting married in July he has tried to significantly cut down on his processed carb intake. We have been eating mostly proteins and vegetables with rice, seasonal squash and potatoes. We live in North Carolina and we have some really great farmer's markets that I try to source most of our food from. He lifts weights 3-5 days a week, and we are both service industry workers, so we are on our feet for 6-10 hours a day. Since cutting most of the processed carbs out of his diet, he has lost about 10 pounds that he did not really need to lose. He is 5ft 6inch and weighs about 135lbs. He has since found it difficult to put on muscle, wake up in the morning, and maintain energy through out the day. I am wondering if all of this is because he is not taking in as many calories as he needs? Or maybe it's a lack of protein? With our current diet, he eats about 2,000 calories a day and averaging about 40-60grams of protein a day. He has two high fat snacks of either yogurt or cheese a day in order to take specific medicine he needs. This is in addition to his three meals per day and has often found he will get too full and feels sick if he eats more. How could he increase his caloric or protein intake with out feeling full too fast or eating absolute junk food? Any thoughts are appreciated, since most diet advice we have been given for people with cystic fibrosis, is to just eat high fat, high carb, and processed foods, and that is a very s.a.d. diet. ;) Thank you for all that you do to encourage a healthy diet and lifestyle. You do reach a younger audience! :)   2. Gaining Lean Mass And Inflammation [26:48] Alan says: Hello Robb, I have been resistance training consistently since I was 13 years old and I am 29 now. I do not struggle gaining weight when I dedicate myself to it, but I have noticed that when I bulk up, I also increase my symptoms of inflammation, mainly, eczema, skin redness, bloating, fatigue, and difficulty sleeping. I am 6'2", currently weigh 185 lbs, and weight train 3-5 days per week. I haven't measured my body fat in awhile, but I am assuming it is very low judging by what I see in the mirror. The last 2 and a half years I have been following the auto-immune protocol and have tinkered with carnivore as well. I feel the best I have felt in my life, but I have also lost weight, including both fat and lean mass. For the majority of my adult life I hovered around 200 lbs. which is 15 pounds heavier than now. I have tried to increase my calories to gain lean mass while still sticking to the auto-immune protocol, which works in increasing my lean mass, but even though the foods are the same, just the fact of eating more calories in general will almost always increase my symptoms. I tried bulking up while on a carnivore-ish diet, with similar inflammatory results although maybe not quite as bad as when I ate more plants while on AIP. I seem to have a limit of how much food I can eat before symptoms come up, which is at the maintenance level for my 185 lb body. I have also tried different styles of hypertrophy training with high volume and lower intensity, or lower volume and high intensity, both of which don't seem to make a difference in gaining muscle mass as much as dietary or caloric changes. My question is - is there any way for me to increase my calories or gain lean mass without having to suffer the consequences of increased inflammation in the process? Thank you so much for all your help. I love your podcast. Alan   3. Slow Metabolism [33:23] Beth says: Hi Robb and Nicki, Everywhere I look, there's talk about how to increase your metabolism, how to burn more fat etc. but no one that I can find is asking if this actually makes sense. We wouldn’t want a car that’s an inefficent gas guzzler, why would we want to put more fuel in our bodies than we have to? Even from an evolutionary perspective, I would think having a slow metabolism, a lower basal metabolic rate, would be advantageous. I get that the majority of the population is overweight and looking to lose it, but even in health and fitness communities I can’t find any information on this. I personally would absolutely love to be able to cook and eat less without losing weight! So my questions are, might it be healthy to have a slower metabolism, and if so, are there any strategies to facilitate that? Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: You can find the transcript for this episode when available at https://robbwolf.com/2022/10/28/slow-metabolism-diet-for-cystic-fibrosis-gainz-and-inflammation-thrr128/

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: https://boriquagato.substack.com/p/omicron-gain-of-function-research https://www.eugyppius.com/p/boston-university-falsely-denies? Podcast Questions: 1. Protein amounts per meal [21:06] Kevin says: Hi Nicki and Robb, A few episodes ago, Robb discussed how getting 30g of protein in a meal was important because it makes a process in our body’s start. Maybe you could explain that a little further and my bigger question is at what point is it too much protein at one sitting? Is there an approximate number of grams where you won’t get the benefit of the protein or is it more important to hit the overall protein goal for the day? Also, would splitting a 70g meal into two 35g meals be more beneficial and if so, what is the necessary wait time between those meals? Thanks for all you do! Currently having the best reset yet! 2. Blood Sugar Regulation [28:33] Aquila says Hi Robb, I'm a fan of yours and have listened to a number of podcasts with you as a guest. Great work and thanks for fighting the good fight! I am very fortunate to have good health and eat an animal based diet accompanied by fruits and vegatables from our garden and local farmers. I was raised by hippie parents who fed me high quality unprocessed foods and my digestions tends to work well. My partner however has some big problems with her glucose levels and doesn't know what to do. She was raised on a sadly "standard" american diet consisting of lots of grains, processed snack foods, sugar and generic grocery store produce and meats. Her mother has type 1 diabetes and is quite frankly in bad shape. My partner, Lindsay, was "diagnosed" with Type 2 Diabetes when she was 18 and prescribed metformin which gave her bad stomache pain and other side effects. The doctor never mentioned anything about changing her diet (it was bad at the time) which made Lindsay think something wasn't right. She is now 34 and in the last decade has come a long ways with her health. She is now physically active on a regular basis, quite fit, and eats what most would consider a very healthy diet. She avoids grains almost entirely and eats primarily meat, fruit and vegatables. Our son is two and she is still breastfeeding. Basically anytime Lindsay eats even a small amount of carbs like potato, fresh corn, strawberries, her blood sugar spikes and she feels the physical effects. It seems as though her glucose levels were staying at healthier levels a few years ago but now are zig-zaging pretty hard. She doesn't know what to do to increase her insulin sensitivity or have more regulated blood sugar levels. It feels really unsustainable for her and is concerned about the long term effects. I know you're not a doctor and very busy but if you had any insight that could point us in the right direction it would be very appreciated. Thanks again, Aquila 3. Vasectomy Follow Up [35:20] Ryan says: Hi Robb and Nicki, This is a follow up question from way back in Episode 63. I tried to find the JAMA study (or studies) that you referenced about vasectomy causing a decrease in testosterone and couldn't find much. There was one meta analysis from 2017 about prostate cancer, but it stated "Although 1 study found that serum testosterone levels are elevated in men who underwent a vasectomy more than 20 years ago relative to men who did not undergo a vasectomy, most studies have shown no changes in testosterone levels following vasectomy." (Authors: Bimal Bhindi, MDCM, MSc, FRCSC1; Christopher J. D. Wallis, MD, PhD2; Madhur Nayan, MDCM, PhD3; et al) Any other information or updates on this topic? My wife and I are done with kids and a vasectomy is tempting in some ways, but I'd hate to mess up my endogenous testosterone production. Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: Download Here (PDF)

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 News topic du jour: https://www.farmersweekly.co.za/agri-technology/farming-for-tomorrow/using-livestock-for-healthier-soil/? Podcast Questions: 1. Addressing Weight Loss Stall [13:06] Becky says: Hi! Longtime listener, third time emailer. I have been doing low carb/IF (clean 18:6 or 20:4) for about a year and lost 70 bs (hooorayyyy!!). I still make Rob's electrolytes :) Anyway, I have been stalling on my progress for a couple of months. My long-term goal is about 100 lbs (which would put me in the 100 lb loss range) with a healthy approach to maintenance. I reserve the right to want to go beyond that as well depending on how my thighs look at that weight. Does the healthy rebellion address plateaus and how to bust through them? Does Robb have a product or guide for that? I've fallen off the rails a couple of times this year bc I wasn't seeing the results to sustain me through the discomfort of fasting & low carb. Can you guys HALP? I didn't do a ton of exercise, maybe long walks a couple of times a week but very inconsistently bc I thought you can't gain muscle and lose weight at the same time. Was I wrong? IDK. Send help or a Costco bag of Reeses cups. Please and thank you :) 2. Zone 2 Advice [19:22] Christin says: Hi Robb and Nicki, I heard you mention doing your zone 2 on the show last week or the week before maybe. I wondered what dose frequency you use for your zone 2 work? Lately I've been strength training 4x/week and try to get in at least 2 days of zone 2 dedicated for at least 30 minutes and then will typically go for a hike with my dog and husband on a third day but am wondering if this is enough.  I also listen to Peter Attia's show and he talks about doing like 4 days/week of zone 2 work! That just sounded overwhelming and depending on the strength training plan I'm using at the time, between a full time job and 40 minute commute I don't always have time to fit that much in. I've started trying to add maybe 10-15 minutes of zone 2-3 conditioning type work at the end of one of my shorter lifting days (think Tabata sets of jump rope and KB swings or jump rope and farmers carries or something to that effect). Is this enough? Basically my goals are optimal general health. I typically will do a couple 5ks and possibly a half marathon once a year and know how to adjust my training to get my endurance beefed up to handle this volume, but on the average daily am just wondering what is optimal dose. Cheers, Christin 3. Gadolinium Toxicity [25:46] Lori says: Hi from Three Forks MT I grew up in Bozeman. And have lived here most of my life minus college. Hope you are enjoying Fall. My question is about Gadolinium Toxicity.  My daughter in law had a scan after having gall stones removed. Ever since she has been having symptoms in line with Gadolinium Toxicity. Do you have any suggestions for her to help with this condition? Not sure if any diet or exercise program will help. Thank you Love your podcast and books. Lori Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes Transcript: You can find the transcript at this episode's blog post: https://robbwolf.com/2022/10/07/weight-loss-stall-zone-2-cardio-galoinium-toxicity-thrr126/