The Healthy Rebellion Radio

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour:   The medium-chain fatty acid decanoic acid reduces oxidative stress levels in neuroblastoma cells Podcast Questions:   Exercise and IBD Brittany says: Hi Robb and Nikki! Absolutely love your podcast and have been listening to you for years. My question is about what your recommended minimum dose of exercise would be for a 38 year old, lean female with IBD. I'm not looking to lose or gain, just maintain the muscle mass I currently have. I have a less common type of IBD called Microscopic Colitis. Despite my meat based, paleo diet, my flares tend to come on randomly and last for weeks to months at a time. During this time, I tend to remain exhausted and depleted. I want to maintain my muscle mass but want and NEED to expend the least amount of energy possible to be able to function as a full time nurse practitioner with 3 young children. I currently strength train 2x weekly and walk a few times a week. I try to get some zone 2 cardio in when I'm not in a flare. Even the strength training feels like a lot though when my symptoms are at their worst and sometimes I feel inflammed for several days following a more intense or heavy lifting day. Any advice would be much appreciated. Thanks! https://trainwithmorpheus.com/   Umbilical hernia recovery after surgery Neil says: Hi Rob & Nicki I would like to start by thanking you for the great info you give out while managing to keep it entertaining for all. I’ve recently just had open unbiblical hernia surgery, no mesh just stitched. I practiced bjj 2-3 times a week and strength train about 2 times. The surgeon advised to start to ease back in to training at about 6 weeks. I was hoping for any advice on how you would structure you training to ease back in and any advice on exercises to help strengthen and protect that area. Many thanks again keep up the great work. Neil from uk   Regular Eggs? Justin says: Hi Robb & Nicki! My wife and I are long time followers of yours. We share your last name and in our house, you’re referred to as Uncle Robb - even to our kids. We respect the hell of you and Nicki’s opinions on things so we’d love to get your thoughts on something that came up recently. We are a Coast Guard family so not only are we moving frequently (every 3-4 years) but our budget changes too. We recently moved to Kodiak, Alaska and it’s no secret it’s expensive here and availability of some foods (produce mostly but also eggs) is hit or miss at best. (Don’t worry, we’ve got all the game meat and salmon though). We took Sacred Cow to heart, as permission to simply buy what we could afford vs. stretching ourselves thin for grass fed. It’s been a relief for our budget - so thank you. Our question is about eggs. We consume eggs daily. Not eating them for breakfast isn’t a habit we are willing to break. Does the same “best you can afford” apply to eggs too? Or should we be springing for pasture raised, cage free, organic, etc. Etc. Is a “regular” egg as nutritionally dense as a fancy one?   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

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: High-dose thiamine and essential tremor     Podcast Questions:   1. Heavy metals in canned fish Fredrik says: Hi there, Long time listener and fan of your work in general. I have a question that I hope you can answer but before that there is a topic that needs addressing! I really hate to bring this up but since this has been the topic for two of your warm up talks in a row, I feel called to set the record straight! ;) It is about the all too important battle of the cold snaps! I think you need to check your conversions from Fahrenheit to Celsius, because -30 Fahrenheit is not -50 Celsius, it is -34. -40 degrees is where the two systems converge. I am from Northernmost Scandinavia above the arctic circle and we regularly have -40 in winter and sometimes -50 degrees Celsius which is -58 degrees Fahrenheit. If you had ever experienced -50 degrees Celsius it would forever be ingrained in memory, believe me. So lets get to my question now that the record is set straight! ;) I have been doing keto for many years which is great for all the reasons we know all too well but it can sometimes be hard to find easy to grab healthy snacks and meals. I have eaten a lot of canned fish throughout the years, I enjoy it and it is quick and easy. But what about the heavy metal content?! We are constantly told that we shouldn't consume too much of it, but I have struggled with this since I find it hard to believe that all oceans at all depths could be so saturated with heavy metals that it renders all canned fish poisonous. The ones who advise against consuming too much canned fish also advise against red meat consumption and would rather see that we all went vegan. What is the real story on this, are there real concerns or are they just making assumptions without evidence to back their claims as they do with red meat? I have been sort of thinking that if there are some heavy metals in canned fish it has to vary and might not be a problem in the overall context of a healthy diet and lifestyle? Am I completely wrong and slowly poisoning myself with my daily canned sardines and tuna?   2. Activated Charcoal Sarah says: Hey guys! I love your work and have been a long time fan. I came across someone the other day saying we should be taking activated charcoal due to all the toxins we encounter in today's world. I don't know who this guy is and I'm not sure if he has any credibility. It just got me to wondering. I've never heard of this before and was wondering what your thoughts were on the subject? Thank you!   3. Homelessness, TBI and addiction Jamie says: Dear Robbo and Nicks, I love putting 50 pence in the Robb Wolf question and listening to what comes out. And there are a lot of questions I would like to ask including one on the Great Reset. I’ll forgo that today although I will say we have entered into what will turn out to be a historical, epoch defining shit show that will go in down in history as a transitional event that will forever change the world just like the industrial revolution did, whichever direction, good or bad, it takes. Instead I will focus my question of traumatic brain injury (TBI). Not my own but a friend of mine who we’ll call Danny. I first met Danny in 2007 through a mutual friend after finishing my first bullshit humanities degree. It was one of those Indian summers we sometimes get in the UK where September turns out to be rather warm. I was sitting with a mutual friend called Paul out front of bar near to the River Trent in Nottingham when Danny turned up with another friend of his who I would also go onto befriend. My first impressions of him were that he was a bit nuts which turned out to be the correct inference I could make from this gregarious character who is the funniest person I have ever met. Something that I have been doing in my own recovery from TBI has been reflecting a lot about my life as once the fog of TBI began to clear certain things do look different. Based on my own anecdotal epidemiology I think there is an epidemic of mental ill health out there related to TBI as I know of seven people who have had their lives devastated by it. This includes Danny who before I met him got assaulted and whilst he was on the floor had his head kicked in like a football. He lost most of his teeth and to boot, got a TBI with it. I haven’t seen Danny for over two years now as he is now homeless, addicted to heroin and is now estranged from his family and friends for reasons I won’t go into. I will make the point here that as someone who believes in the complete legalisation and regulation of substances as the war on drugs has been a complete and unmitigated catastrophe, you have to understand why it is that people go on to develop addiction. It’s no use treating the addiction in isolation. You have to do some reverse engineering to find out what the addiction is in response to. For Danny it was self-medication for some mental health problems as a result of TBI. I have some money invested in crypto (which is the future of money), however I need to wait until the next bull run or until my trading has built up enough money to pay for him to see someone similar who can put Danny through Dr. Gordon’s TBI protocol. I’ll phrase my question as more of a thought experiment to both of you. What would you do if you had a friend who was homeless and addicted to heroin because of TBI and you wanted him to get better? I mean this in terms of a multi-pronged approach so; What supplements would you use? Exercise and training programs? Diet and food (low/carb keto)? Rebuilding social connections? Psilocybin/LSD? I have access to a sauna so how would you use that? Anything else you can think of? Thank you, Love Jamie   p.s. This is unrelated to the question above but does involve TBI. Back on episode 112 you had a question from Charles who said he was suffering from strength in his erection. What was screaming out to me in brightly coloured neon lights was TBI. He mentioned in his write up to his question that he was involved in a car accident and was knocked off his bicycle. This, based on his description, indicates these were events that caused some sort of brain trauma and the resultant HPA axis dysfunction, with the consequent hormonal problems and sexual dysfunction he was/is experiencing. I would highly recommended he checks out Dr. Mark Gordon’s appearances on some of the podcasts he has done, including with Joe Rogan, and he should be able to implement some changes from what Dr Gordon says that should help him. I did and it changed my life. As well as being as being super knowledgeable on TBI Dr Gordon comes across as a really nice person. One of the good guys.     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

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: What happens when you compare Long COVID to Long ANY OTHER VIRUS? NEW PAPER in JAMA NETWORK OPEN   Link to robb’s video about roam free ranch https://vimeo.com/743544604 Podcast Questions: 1. Post workout blood sugar crash [21:11] Tyler says: Hey guys. Thanks for sanity. I am a grass based organic dairy farmer in Vermont and despite my job primarily being to wake up in a beautiful place and wander around a working landscape trying to figure out how myself and my cows can work within to make it better, I unfortunately spend an hour or more a day in the confines of a skid steer. Fortunately that’s where you come in. Podcasts have been a great way to be productive while remaining sane and learning all sorts of good stuff. I am a first generation dairy farmer which is no small feat. At 47 years old I have built something pretty great but it came with a cost. Many many short nights sleep, an abundance of alcohol and the standard American diet for 20 years led to adrenal fatigue, the awakening and diagnosis of celiac disease and some terrible blood work. Anyway over the last several years I’ve made changes. I’m exceptionally good at being gluten free. I grow all my own food and eat a carnivore/ paleo type diet. Mostly animal based with some fruit, nuts, and kimchi. For the past three years I’ve been lifting weights three days a week. This is where my question comes in. It crushes me. I’m not even working that hard. Maybe ten minutes of walking warm up followed by 45-60 minutes of free and or machine weights. Generally 6-9 different exercises with three sets of 15 reps. I feel a bit dizzy during my session and afterwards I eat protein and maybe a date or little bit of mango because I felt like the dizziness or lightheaded feeling was blood sugar. Not long after that I feel weak and more fatigued than I should for sometimes the remainder of the day. I generally work out after morning chores around 8:30-10:00. My blood work has been good. I am a muscular build 47 year old man. I am 5’9” 200 pounds. I farm, ski, play soccer, hunt and am generally active. I’m Eating Around 2,000 calories A day with 130g protein 50-60g NC and 70-80g fat. Additionally this past couple years of lifting weights I’ve suffered from chesty sensations. Sometimes pain but often just pressure. I caved and let gastro take my gallbladder looking for relief after a diagnosis of biliary dyskinesia. I kind of regret that but don’t notice much difference in my diet other than I haven’t tried to do keto. I am generally in mild ketosis though. Cardiologist says I’m good to go with no heart problems. Primary says it’s anxiety possibly although I wouldn’t characterize myself as an anxious person. Anyway it’s mildly driving me crazy. My life is way less stressful these days. I don’t drink. I get eight hours of good sleep. I sauna. I take cold showers. I eat well. My blood work is good now. It’s just this anxious deal and weight lifting fatigue that is bothering me. I take three LMNTs a day to stay hydrated. Ok that was a lot of information. Hoping you have some thoughts because I’m getting nothing from anyone here. Thanks a million. Check out our farm at www.stonypondfarm.com Best Tyler   2. Salt and obesity (Rick Johnson MD) [28:18] Laura says: So I’m in a bit of a conundrum… I have four boxes of LMNT in the pantry and I’ve been drinking it for over a year now. Love it. Crave it. I mountain bike and sometimes I ride just to have an excuse to have some. But… I just heard a podcast with Rick Johnson MD talking about the dangers of salt and it’s relationship to uric acid, the polyol pathway and obesity. I myself have published scientific articles in peer reviewed journals and I know that you can find data to support totally opposing viewpoints… Which is why I’m curious to hear your side on this argument because gosh darn it I don’t want to give up my LMNT. I’ve included a link to a podcast in which he talks about it. https://cynthiathurlow.com/ep-205-fructose-the-driver-behind-metabolic-disease-with-dr-rick-johnson/   3. Wellness to QAnon pipeline [32:35] Delainey says: Hey Robb and Nicki, Your podcast is a wealth of information for health and world views. There's been a lot of talk on social media lately about the "wellness to QAnon pipeline" and I was wondering if you had a take on it? It seems to me we are continuing to view lifestyle, diet, religion and political views all as one single entity. If you ascribe to one, you ascribe to all. Where is the nuance? Am I the only one being frustrated by this? Keep doing what you're doing! This community keeps me afloat. Delainey 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 the blog page https://robbwolf.com/2023/01/13/post-workout-crash-salt-and-obesity-wellness-to-qanon-pipeline-thrr138/

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: The corporate capture of the nutrition profession in the USA: the case of the Academy of Nutrition and Dietetics Podcast Questions: 1. Fermentation [12:51] Ken says: I bought your book back in 2010, it was my first dive into evolutionary medicine, etc. I've been listening to your podcast since. I'm 44, 203 as of this morning, and still competing in the Scottish highland games and playing Rugby. In 2011 I was tested for auto-nuclear antibodies and was on the cutoff. The thought then was celiac disease but there was never a colonoscopy follow-up, as the doctor never called me from the referral, and eating paleo made me feel better so I just ran with it. A couple of years later my TSH was low and instead of taking Synthroid, I did a bout of AIP and didn't notice anything then, but my TSH went up. A few years later we found a Baker's cyst in my knee, did AIP again, and found that alcohol was a trigger. Doing different things to address my gut health, which was always an issue, and was always an issue for my dad who had Crohn's disease, I found that not only was alcohol a trigger. so was anything fermented, including kombucha, kimchi, sauerkraut, and soft cheeses, everything after about 3 days of daily consumption would make me sick. So I guess my first question is, have you ever heard of anything like that before? In January I am scheduled to have a hemorrhoidectomy and was told by the doctor as usual to increase fiber. Since I still have issues with a loose stool I figured I'd give it a shot. I also bought Dr. Cait Shanahan's book, "Deep Nutrition" and started to implement the four pillars and a psyllium husk fiber. To my surprise, I started getting sick again, the way I would to prolonged exposure to fermentation. With that I ask, is the fermentation of fiber in my digestive tract making me sick? Another, have you ever heard of that? Right now I only see carnivore as an option. Is there a possible door I can check for a way to fix my digestive tract enough that any type of fiber doesn't affect me? And how far does this go? Am I destined to only drink water, is there any fiber in coffee? Do I need to switch my LMNT order to only raw, unflavored? Willing to turn over stones and look, just don't see anymore. A high-fiber diet synergizes with Prevotella copri and exacerbates rheumatoid arthritis 2. Muscle Loss [32:40] John says: Hi Gang, What are the major contributors for muscle loss as we age? I am a diabetic, 61 years old and have lost significant muscle and continue to do so. Doctor's don't have any answers other than I am older and diabetic. So how do you stop or slow down and even better, reverse this process? Love all your stuff and don't want to leave out the wife here. We know she is great too. Longtime listener, John 3. Whey Isolate [38:49] Jody says: Hi Robb and Nikki! Thanks for continuing to do the podcast, great information and very entertaining! I love your humour and your no nonsense approach. My question is about whey protein. I have autoimmune disease and I avoid gluten and dairy, other than ghee which I tolerate well. I’m an avid lifter and I do some running and yoga as well. Sometimes I find it hard to hit my protein targets but I don’t want to over do the legumes or grains by using a plant based protein powder. From what I can find, it seems that casein is more immunoreactive than whey. I’m wondering if I should try a very clean whey isolate or if dairy is just a bad idea in general. Thoughts? 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 on the blog page at https://robbwolf.com/2023/01/06/fermentation-preventing-muscle-loss-whey-isolate-thrr137/

Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here News topic du jour: are covid vaccines causing persistent covid? Podcast Questions: 1. Sodium Nitrite [18:20] Dana says: Good morning! I just listened to your episode from 12/23. I have had a long-standing, perplexing question about sodium nitrite/nitrate, and it relates to the recent episode. Since I was 14, I’ve had a sensitivity to processed meats that contain sodium nitrite/nitrate (ham, lunch meat, salami, hot dogs, etc). It creates a vascular migraine headache with a aura of visual disturbances and sometimes hemiparesis. I can stop the progression with aspirin, so I’m confident it’s vascular. The perplexing part, is that it never happens if I eat vegetable high in nitrite/ nitrates, or meats that are cured with celery powder that is high in nitrite/nitrates. Any thoughts on how these are different?   2. High fasted blood glucose/high cholesterol [20:56] Jackie says: Hey there! Long term listener, first time e-mail-er. I’ve been low carb for the better part of the last 5 years and had some success in maintaining a 40lb weightloss with those eating habits. However, after 2 surrogate pregnancies accompanied with IVF and exogenous hormones over the last 3 years, I’m struggling to get back to my pre-pregnancy weight. Looking for answers I had some labs done, expecting a thyroid issue, to find high fasted glucose levels (99-101) and elevated bilirubin. I’m fine after eating, my glucose sits at about 74-84 2 hours after eating pretty consistently. I’m just not sure why all of a sudden I’m showing poor insulin management in the mornings on an empty stomach? My BMI is 34- which I know isn’t ideal and I’m working on it- but after hormones the weight doesn’t seem to want to come off. I’m 30 years old. My doctor said “make some lifestyle changes and we’ll keep an eye on it.” So much help there! Wondering if that might be attributable to my dis-regulated blood glucose levels. Would appreciate your insight on the matter! Any thoughts as to what I can try to get my blood sugar back to normal before it spirals out of control? I’m debating on a CGM but not sure if it would be of help? Also, my cholesterol came back high at 212. LDL/HDL ratio of 3. Triglycerides are 66. In the low carb world what does this mean, as in the standard medicine world it’s not great- not sure if it’s the same. Thank you for your time and all the knowledge you bring to optimizing health! You’re truly changing the world.   3. Keto Breastfeeding [26:55] Juliana says: Hi Robb and Nikki, I’ve been listening to your show for about a year now and I love the breadth of topics you cover. I know sometimes you joke that people my age are not interested in what you have to say, but I want to let you know we are very interested. I share your podcast all the time and people my age love it. With my second baby I was diagnosed with GDM and was on my way toward type 2 diabetes post partum. My blood sugar levels were out of control and I kept adding on weight. I found keto and completely changed my life. I lost 40 pounds before getting pregnant with our 3rd baby. With our 3rd baby I was very strict and ate less than 50 carbs/day and had an extremely healthy pregnancy with no GDM this time. I am now 10 weeks post partum of my 3rd baby. After having the 3rd baby I gave myself a ton of freedom (ie any/all carbs). It was a celebration of all my hard work for 2 years. Now at 10 weeks post partum I tried to go back to my very low carb way of eating and within 48 hours I got soo soo soo sick, it very much felt like keto flu. I would like to note that I had an LMNT each day and salt my food generously with redmonds. I got scared because breastfeeding is the most important thing for me. I went back to having carbs to undo the sickness, but I would prefer a low carb way of eating if I could get there. I take magnesium and dessicated liver and vitamin D and LMNT. I also did not restrict calories, I am very familiar with the keto diet and I made sure I had plenty of fat and calories. I’m curious as to what ketosis does to our overall hydration levels and possibly breast milk supply? I know you recommend LMNT for breastfeeding moms, so I was hoping you might have some insight on low carb diets and breastfeeding. I’m willing to suffer through the keto flu but I’m terrified of it hurting my milk supply. I also read that breastfeeding lowers glucose levels and am curious if that may have had an interaction and intensified the keto flu. I forgot to take my morning fasting numbers. I’m a 33 year old female and my weight is totally irrelevant because I just had a baby Thank you for any insight you might have! Thank you, Juliana 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/2022/12/30/nitrite-sensitivity-trouble-after-hormones-keto-breastfeeding-thrr136/

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)