The Healthy Rebellion Radio Robb Wolf

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Who Wins and WHO Loses? DarkHorse Podcast episode 227
https://www.amazon.com/Untangled-Guiding-Teenage-Transitions-Adulthood/dp/0553393057/
Show Notes: Untangled: Guiding Teenage Girls Through The Seven Transitions Into Adulthood 
Gotu Kola Protocol
Questions:   
Nightshades
Kate writes:
Love you guys! I have forever. And I always come back to you. I trust you. You provide enough science but also keep it real. Thank you for being tried and true. I look forward to the days when a new podcast is released.
Can we talk nightshades? How inflammatory are they for someone who avoids processed stuff, feels better on no gluten, dairy or sugar? No autoimmune issues. Relatively healthy. Probably overtrain. And just always seeking to feel my best. Is it worth eliminating them to see how much better I feel? And, if it is, do I go full bore and cut all the spices too? Thanks a bunch!
 
Charles Poliquin - Gotu Kola
Andrea writes:
Hey there, fine folks of The Healthy Rebellion! I was intrigued when I heard you talk about Poliquin’s gotu kola protocol for tightening skin. I jumped right in and am about 5 months into taking this supplement. I realized however, that I don’t know what to do when I hit the point of tightened skin. Do I keep taking the supplement in smaller doses forever? Do I just stop? I can’t seem to find any info what to do once the goal is achieved. I am hoping you have some insight.
Thanks for all you guys do, you have been the one podcast that I have listened to without fail for almost a decade (maybe more than a decade? Time flies.) and I just want you to know how much you are appreciated.
Thanks,
Andrea
 
Mysterious BP Changes
Christin writes: 
Hi Robb and Nicki,
I was looking for resources for a blood pressure question for my husband and while I found a few older show transcripts, nothing quite gave me a clear answer.
My husband has seen a steady rise in his blood pressure over the last 2 years. In 2022 at his company health fair his BP was 108/72.  In 2023 it was 134/84. I just took it this evening (manually) and it was 152/100.  I know that consistent time of day readings can matter and for context his health fair readings were in the morning and the one I just took was about 8:45 pm, however he'd been sitting resting for a good 20 minutes on the couch watching tv.
This is all confusing because his a1c and general blood sugar readings are all good/normal (I've done both some fasted and response readings to get an idea of how high he spikes with some foods). He's 5'10" about 175lbs so not really overweight.  He lifts weights 2x a week and we typically go hiking and/or walking 2x/week together so he's not getting much vigorous aerobic work over the light-moderate category.  HOwever, especially now that summer is here he's very active with yard work throughout the week, carrying heavy stuff and doing manual labor in the garden and stuff often for 1-2 hours at a time.
He asked me if I thought he should reduce his sodium intake (he is a heavy salter of food) and after reviewing some of what you guys have talked about with past posts and some of Hubermans stuff I don't think that's the answer. I did however talk to him about his general junk food intake - he likes to snack on chips and does like his sweets - which he agreed and acknowledged that maybe he needs to reduce that.  He's had a stressful previous year at his job that was messing with his regular exercise regimen and forcing him to frequently stay late/work extra hours and so I do wonder how much this could be playing into things also.  Thankfully that has improved in the last 3ish months letting him get back to a more consistent schedule and workouts.
Outside of these few things the only other thing I can think of to tell him is to try and

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Submit your questions for the podcast here News Topic: J-shaped association between LDL cholesterol and cardiovascular events: A longitudinal primary prevention cohort of over 2.4 million people nationwide
Show Notes: The Great Menopause Myth: The Truth on Mastering Midlife Hormonal Mayhem, Beating Uncomfortable Symptoms, and Aging to Thrive Paperback – September 10, 2024
Homeschoolcoffee.com They donate $1 from every bag of coffee to the Home School Legal Defense Association
Chelation Therapy
Nick Norwitz YouTube Channel
Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases
Questions:   
Glucose
Robert writes:
Obi-Wan your our only hope.
Have consistently high blood sugar on a full carnivore diet. Average readings around 100. After a 36 hour fast will often still be close to 100. Two days of fasting and the glucose will finally drop mid eighths and low ninetys. Post prandial readings are often in the low ninetys or high eighties. Which is always amusing since post workout readings are often 120 or higher. A little insulin goes a long way.
Concerned about the AGE from constantly high blood sugar. This seems way beyond adaptive glucose sparing or the dawn effect.
Signed, Mystified in New Mexico.
(The details. Carnivore for four years. 99% of diet is fish, flesh and eggs. Cook in butter and lard. Only exogenous sugar is lactose in occasional yoghurt or coffee. 72 yo with around 15% fat and decent amount of lean muscle mass. Active, do weights and walk about 20 miles a week. O.K. sleep for my age. HbA1c 5.6, however HOMA-IR is 1.1. lipids are typically of a LMHR. Have used four different glucose meters over the years. Currently using two Keto-Mojos.)
 
Lowering Coronary Calcium Score
Bret writes:
Hello! Wondering if you know of any potential ways to lower your coronary calcium score. Personally, I'm 56 years old, and 44 of those years were spent consuming the standard American diet. (I've been strict Paleo since.) I'm sure that those 44 years produced 2 coronary calcium scores (3 yrs ago, and 2 yrs ago) that came in around 48 (total) and 47, respectively. Obviously, my goal is zero, but I'm not sure if there is any way to lower it. My functional med doctor recommended nattokinase, which I've been taking religiously, and it may (or may not) be the reason for the lowering of my score by 1 point over those 2 years.
Anyway, I'm looking for any tips you may have for lowering my coronary calcium score, if they indeed exist.
Thoughts?
(Long time listener - thanks for all you do!)
Bret
 
Trying to Understand Macro Nutrients
Darren writes:
Hi again from Tasmania. Just a brief question regarding protein. If I burn approximately 2500 cal a day, should that be made up of carbs and fat only? Because I assume that the 140 grams of protein I eat will be used for all of the processes it normally would do.
How can protein be included in calories if it's not used for energy? I'm Not sure if this makes any sense. Love the podcast.
Thanks Darren from taasie.
 
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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 drink mix packets and the new LMNT Sparkling electrolyte performance beverage! Click here to get your LMNT electrolytes
Transcript: Coming soon! 

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Submit your questions for the podcast here News Topic: Carbohydrate reduction for metabolic disease is distinct from the ketogenic diet for epilepsy
Show Notes: FLCCC Alliance (Covid Critical Care)
StemTalk Episode 69
Papers on Mid Victorian Diet:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2442131/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2672390/
Questions:   
Reducing Cardiovascular Risk
Charles writes:
Hi Robb and Nikki, I’ve been following some of the literature on COVID-19 vaccination and myocarditis, which is concerning. I’ve also noted the uptick in pop science articles on sudden population-wide upticks in stroke risk, among other things. I’m particularly concerned about this issue because I’m 30 and Male, both of which seem to greatly increase one’s risk of vax-induced cardiovascular issues; and I got scared into getting the Pfizer vaccine in 2021. Following this, more than a couple of men I know died suddenly and prematurely of cardiovascular issues, but I didn’t seem to have any such problems.
I’ve been following your recommendations for 12 years (made me a bit unusual as a freshman in college), and I’m at my peak health and performance. Objectively speaking, my bloodwork ~6 months and 1.5 years post vaccine was excellent (lipids, hA1c, free testosterone, etc.). I wouldn’t be too worried about this but I sat down to do some bench press last week and got a sudden, intense migraine that felt vascular in nature. It got me thinking about all of these “exercise induced stroke” related headlines.
So the question is, would you be worried if you were me? Would you adopt any new practices, or tweak any part of the ancestral lifestyle? I imagine some people have taken to popping baby aspirin in their 30s for this, but short of that, I don’t know what else I could do.
 
More Protein with Age? 
Rob writes: 
Nicki and Robb,
First of all, thank you for all that you've done through your books, podcasts, and talks over the past several years. I know I don’t only speak for myself when I say that you’ve truly changed my life for the better, not only when it comes to nutrition and training, but also in terms of navigating this (increasingly) nonsensical world we’re living in.
I'm a moderately active, lean (probably around 150 lbs.), 6'0", 38-year-old man. My physical activity generally comprises several walks every day, totaling around 8-12K steps per day, and I lift three times per week (full-body Starting Strength-esque barbell program called Greyskull LP).
My sleep isn't the BEST, averaging 7 hrs. in bed (asleep for all but maybe 10-15 minutes of that time), but I wake up feeling good in the morning. Stress management is on point, although the 10-15 mg of nicotine I get per day (via tobacco-free pouches) may work against that some days, depending on the rest of my stress load.
I generally eat moderate-to-high carb (200-300 grams per day). and my total caloric intake is generally around 2500-3000 kcal/day. My protein intake is currently around 250 grams per day. TBH, I just love protein. I find protein shakes to be convenient for breakfast, and I love eating meat, fish, etc. with other meals (generally around two pounds per day on top of the two-large-scoop protein shake). I also tend to feel better when I eat a ton of protein. My fat intake is, as you can tell, pretty low.
All this seems to be working for me pretty well for me in terms of progress in the gym, sleep, energy, and all else. However, I’m a bit curious about my protein intake.
At 250 grams per day, I'm well above what's recommended. I'm not concerned about this being detrimental or damaging in any way. However, I'm a bit concerned that as I age and my protein requirements go up, I’ll need to eat even MORE than this to compensate.
Will I need to eat even more protein as I get older, or is my current intake so high that my rising requirements will s

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Submit your questions for the podcast here News Topic: the road to serfdom is paved with lost perspective
the road back from serfdom
Show Notes: Train with Morpheus
Examine: HMB
Questions:   
HMB supplementation
Sharon writes: 
Hi Robb,
Love your podcast and your relentless skepticism for research and reviewing data.
What are your thoughts on HMB supplementation (Beta‐hydroxy‐beta‐methylbutyrate) for 55-65 year olds who are casual athletes and work full time? Trying to keep up the muscle tone as it is rapidly decreasing is a serious concern.
Thank you,
Sharon
Seed Oils in Kids Foods
Allison writes: 
Hey guys, long time follower (my husband and I) , and I’ve even purchased one of your courses and have been respecting your knowledge since 2009.
I’m 41 and have three girls 5, 3, and 8mo. I’ve been carnivore for 7 weeks now, but for my family we are pretty meat-based and I post a lot on IG and in my stories about good products I find for my kids that are clean and low sugar, good oils, etc… I post because I’m in a mom group of about 150 women of kids ages 7 and under and am on the board and so many of them follow me on IG. I’m trying to educate and help in a positive way.
So I was at the playground with some friends of mine today and all our munchkins. I brought cheese and organic crackers and the topic of seed oils came up.
A friend asked about what my thoughts were on High Oliec Safflower oil. I am not well informed on this oil but I said well it sounds like a seed oil and it’s probably like all other seed oils so we would probably avoid it.
But with kids foods it’s almost impossible to find any that are super clean. We discussed how we all try our best to make things homemade that are nutrient dense and free of the crap, but often we need good choices to provide a decent snack at let’s say a park or play date.
I listened to your podcast about seed oils when eating out once in a while, but I just don’t know what you all feel about them in your foods, specifically kids foods.
For instance my organic crackers have organic palm oil. My friends crackers were just whole wheat, high Oliec safflower oil and salt. How as moms do we navigate these ingredients when we just don’t know what oils are worse? Is there a hierarchy of bad to worse seed/plant oils?
I make sourdough for my kids and will probably just make them crackers soon here. But it’s real life, we can’t do this all the time.
Is this like make or break it for you when you shop for products (theoretically)?
Any suggestions? Any opinions? Thanks!
 
Cardio/Endurance
Doug writes:
Hey Robb and Nikki obligatory love and follow you guys since you had 6 listeners gesture lol former rebel had to cut costs hopefully be back again soon now to the question I've started playing hockey again at 38 years of age after taking 20+ years off everything seems to be going ok the skills are most rust but coming back recovery from games isn't as bad as I thought it would be I can usually walk the next day lol but the thing I'm struggling with is endurance hockey is basically 60 min HIT training session where you skate as hard as possible for 2 minutes and rest for 2 minutes unfortunately I only last 30 seconds no jokes needed here and by the 3rd period I'm shot lucky to have enough in the tank for one rush up the ice. So the question how do I increase endurance for such a game not sure running 5 miles a day will help and frankly I hate running. Any help would be much appreciated!
 
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

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Submit your questions for the podcast here News Topic: Vitamin D Status Is Associated With In-Hospital Mortality and Mechanical Ventilation: A Cohort of COVID-19 Hospitalized Patients
Show Notes: Ginkgo Biloba for Tinnitus
Morpheus Platform
Sarah and Grayson Strange Basis Health and Performance NY
Sperti vit D lamp
Grassroots Health Vitamin D Home Test Kit
Hydrogen Water: Extra Healthy or a Hoax?—A Systematic Review
Knee over toes guy
Questions:   
Tinnitus
Karen writes:
Hi,
Thanks to you both for all you are doing!
I especially love your updates on homeschooling, etc.
Please keep them coming when you care to share.
You guys are awesome!!
Quick statement/question....
Tinnitus is NOT fun.
Do you have any thoughts on dealing with it?
Would LMNT help?
I already have all my health pillars checked and am doing great at 61 years of age, but this ringing is getting gradually louder, and I want to turn the volume down on it so to speak.
Thank you!!!
 
Hydrogen Water
Steve writes: 
Hi Robb and Nicki (aka Hubs and Wife).
First of all, thank you for all that you do. You are making a difference!
The health influencers have been talking a lot about hydrogen water as of late. Looked into it a bit and looks like there may be some benefits, but would like your thoughts. Highly touted machines seem to be in the $2k-$4k range, while the smaller portable ones are much less expensive. I'm doubtful of the cheaper ones.
We have a child (19 years old) who is dealing with much fatigue, brain fog, etc. He lifts heavy (probably overdoes it 7 days a week, and goes hard), as well as overeats (hard gainer). So I'm guessing his inflammation levels are high and maybe mitochondrial damage issues? He also has horrible sleep habits and seems his circadian rhythm is off. We've been doing everything we can to figure it out and try to get him to a better place. MD's, Functional Medicine practitioners, acupuncturists, etc... Blood tests came back normal (but maybe there are some markers we should be checking that weren't tested). Also started him on a keto diet (mostly carnivore) to see if that helps.
With all that said, I was wondering if the hydrogen water is something we should explore. If so, any machine brands you could recommend?
P.S. Can LMNT be mixed with the hydrogen water. We love us some LMNT!
Best,
Steve from Seattle
 
Keto for dementia
Becky writes:
Hi Robb & Nicki-- Long time, first time. :) I am a 45 year old female, about 80 lbs overweight, but my bloodwork is pretty darn good. (Total cholesterol 203, HDL 65, Tri's 52, BP 118/72 on average). I was 365 lbs 10 years ago, and now I'm around 225 (5'5") through a low-carb paleo diet. I feel pretty good besides my thighs chaffing from the 10-15k steps I get everyday. I usually eat during a 16:8 window. My feeling is that I could fast and diet down to a healthy weight, but I can't sustain longer fasts without bingeing. I can, however, stick to low carb pretty easily. Here's the crux of my issue: my mom is 64 and getting dementia. She's always maintained a healthy weight and is very active. From what I understand, the doctor is concerned about her fasting glucose, A1C, and Triglycerides. He put her on a CGM, but she wouldn't use it. I am concerned for myself because I don't want dementia. Is keto good enough to help ward off dementia, or do I need to lose the weight, too? I've failed so many times to get under 225, but I can't give up if the extra weight is going to contribute to mental illness. Many thanks for your work.
 
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 electrol

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Submit your questions for the podcast here News Topic: Separate gut-brain circuits for fat and sugar reinforcement combine to promote overeating
Show Notes: Knee over toes guy
Clip with Water and Rice experiment
Questions:   
Dietary changes to suppress estrogen
Dana writes:
Hi, Robb and Nicki! Thank you for all you are doing in the health space! I am a long time listener and appreciate your podcast!
I am 51 years old, 5'4", and 145#. I am fit, and have been competing in CrossFit and Functional Fitness for a long time, including some international masters competitions. I have eaten a paleo diet since 2016, and added dairy to that in 2020 when my whoop told me my recovery was better every time I had dairy. More recently, my diet is leaning toward carnivore, but I still do eat fruits and vegetables, just not as frequently as before.
Unfortunately, I was recently diagnosed with stage 1 invasive ductal carcinoma (breast cancer). I underwent a bilateral mastectomy on 3/18/24 and will be seeing the medical oncologist for treatment planning on 4/12/24. I know your podcast can not give medical advice. My question is regarding dietary changes that could reduce my estrogen levels. My cancer was estrogen positive. Through conversations with my surgeon, as well as the breast cancer groups I have recently joined, it is likely the medical oncologist is going to recommend I start hormone blockers. I would prefer to find ways to reduce my estrogen with lifestyle changes vs medications if I can. I am in perimenopause, so my total estrogen is lower to begin with. It was 43 pg/ml when it was tested in January.
So, my question - Is there anything I can do dietarily or with other lifestyle changes that can reduce my estrogen levels?
Thank you so much for your assistance. I look forward to hearing your answer!
Dana
 
Electrolytes and respiratory rate
Colette writes:
"I have a question about electrolytes affecting respiratory rate. I got a notification from Apple Health that my respiratory rate had gone up over the last 10 days from an avg of 13.7 breaths a minute to 15.9. I’ve never received that particular notification from Apple before and I’m wondering if it correlates with me starting LMNT around the same time. I did a google search and did see that salts and water along with a list of other things can affect respiratory rates so I wanted to check to see if I should cut back on the amount I’m using (1 packet a day)or be concerned?"
 
Supplementing collagen for joint pain
Ann writes:
Hi Robb,
I’m wondering if you could shed some light on the efficacy of adding collagen to treat knee pain/arthritis. I’m 61 years old, normal weight, low carb diet, regular walker, and I resistance train 3-4x/week. After a lot of years of sports, running etc I’ve developed some pretty bad knee pain and have been advised that knee replacement surgery is in my future. I’m not really on board with that and have been experimenting with red light therapy and recently added collagen supplements to my diet. I followed the advice of another individual in the low carb/wellness space and ordered from a particular company. While the product seems fine so far (I think its too soon to see improvement), the over-the-top aggressive daily emails and constant pushing of other products are starting to make me think there something scam-like going on. My understanding is that it’s important to get types I and III, bovine, grass fed, hydrolyzed collagen, but I’m having trouble finding objective advice that isn’t promoting a specific company’s products. I’d appreciate any advice you can give. I’m a big fan of LMNT and I appreciate all you do.
Thank you
Ann 
 
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