13 episodes

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

The Healthy Rebellion Radio Robb Wolf

    • Nutrition

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

    Carnivore Nutrients, Blood Glucose Spikes, Caloric Deficits - THRR012

    Carnivore Nutrients, Blood Glucose Spikes, Caloric Deficits - THRR012

    Hydration! LMNT raw vs LMNT with sugar, Eating and training around a busy schedule, Favorite Junk Food, and Carnivore Nutrients, Question on blood glucose levels, Caloric Deficit %
    Make your health an act of rebellion and join the community here.
    Please Subscribe and Review: Apple Podcasts | RSS
    This episode of The Healthy Rebellion Radio is sponsored by Vital Farms. Eating clean? Vital Farms Pasture-Raised Ghee is lactose-, casein- and gluten-free. Equipping you with the taste of butter and the functionality of a high heat cooking oil—perfect for sautéing your veggies. Visit vitalfarms.com/ghee for a chance to win a year supply of Vital Farms ghee for FREE.
    Download a copy of the transcript here (PDF)
    Watch the podcast video here
    Show Notes: News topic du jour:
    The cardiovascular risk reduction benefits of a low-carbohydrate diet outweigh the potential increase in LDL-cholesterol  
    1- Hydration!  LMNT raw vs LMNT with sugar [10:19]
    Don says:
    Hi Robb!
    I love LMNT and follow a LCHF diet and am focused on zone 2 endurance training for long days in the Alps (like summiting Mont Blanc recently, a 9 hour day).
    Could you clarify the difference of hydrating with LMNT raw vs LMNT with added sugar (adding a carb powder). It seems all the hydration powders come with about 16g of sugar. Even Pedialyte.
    Does adding sugar make one more hydrated, as they claim?
    Thanks!
    Don Coddington
    New York City
     
    2- Eating and training around a busy schedule [14:38]
    Cathleen says:
    Hi Rob,
    I have been listening to your podcasts and I think they are great- tons of wonderful information. However I am having trouble taking the points that you have made about fueling before workouts and the keto diet and making them fit in my personal schedule. Due to my toddler son, the only time I am able to get into the gym is early in the morning at my 5:30am Crossfit class. I usually do not eat before my workout and just drink Jocko Discipline as a pre-workout. You have mentioned that it is ideal to eat breakfast first and then workout around mid-morning, but that isn't doable in my current schedule. I am currently eating the keto diet and taking in around 1,500cal a day. I am 5'8 and 145lbs around 18% body fat (looking to get to around 15%). My current eating schedule is : pre-workout at 5:15am, breakfast (postworkout meal) is around 6:45am when I get back from the gym, lunch around 12pm and dinner at 6:00pm. I feel like this working but I want to be sure it is ideal for me to still gain lean muscle mass. Any recommendations?
     
    3- Favorite Junk Food, and Carnivore Nutrients [17:34]
    BJ says:
    Robb,
    Your podcasts, books, etc have had more impact on me than the other folks in the health space.  I follow many of them, but your products have been the easiest for me to understand and implement.  Thank you!
    If I may indulge, I have two issues to ask you about.  First one is relative to you.  What is your go-to cheat or junk food that calls your name the most?  How well do you fight that off?  What food/drink are you most allergic to...and do you still indulge occasionally or never?  Just curious how much we humans have in common with you.  LOL.
    Second issue is about the carnivore lifestyle.  Leaning carnivore has given me the freedom to quit worrying about what I'm going to eat.  It's so simple and takes much of the weight of planning off my shoulders.  With the paleo/keto plans, the variety of foods is tougher for me to manage.  That's not an indictment on pale/keto, it's just my experience.  For some reason, the less I worry about what I'm going to eat...the more benefit I seem to be getting regarding controlling hunger, cravings, calorie intake, time restricted eating, etc.  Just for point of reference, I don't buy fad diet products.  Whether it's keto/paleo/carnivore...I focus completely on real food.
    The current funct

    • 39 min
    Keto and HPA Axis Dysregulation, Antibiotic Prophylaxis, Exercise and Lack of Sleep for Moms - THRR011

    Keto and HPA Axis Dysregulation, Antibiotic Prophylaxis, Exercise and Lack of Sleep for Moms - THRR011

    Banning Nutrition Advice Without A License; Keto For Autoimmune & Thyroid Dysfunction; Antibiotic Prophylaxis; Moms, Lack of sleep, Exercise; Keto and HPA Axis Dysregulation 
     
    Make your health an act of rebellion and join the community here.
    Please Subscribe and Review: Apple Podcasts - RSS
    Kettle & Fire makes the first USDA approved, shelf stable bone broth made with grass fed AND finished beef bones and organic pasture raised chicken bones. They are committed to making healthy food accessible to as many people as possible. Check them out at kettleandfire.com/robbwolf and use code HEALTHYREBELLION for 15% off.
    Download a copy of the transcript here (PDF)
    Watch the podcast video here
     
    Show Notes: News topic du jour
    Exposure to Sunlight Boosts Good Gut Microbiome Bacteria, and Vitamin D Levels Fiber did not provide the same benefit!!
     
    1. Banning Nutrition Advice Without A License? [9:53]
    Carli says:
    Hi Robb & Nikki --
    Longtime follower, podcast listener, and fellow libertarian here. Thanks for all you do!
    My question/comment is regarding the recent decision out of FL that upholds a ban on providing individual nutrition advice without a state-sanctioned license -- have you heard about this? I'm a recent Nutritional Therapy Practitioner (NTP) graduate and have already helped clients in my home state of Virginia make ancestral-type changes and seen speedy benefits. If I lived in FL this would be illegal.  I'm trying to start a coalition of some of the big guns in the nutrition space (you!) to spread awareness (state legislatures across the country are trying these bogus regulations to squash small business and anything that goes against conventional wisdom) and maybe help this particular case while there is still change. I'm hopeful bigger platforms can come together and make a big deal about this -- it is an important freedom of speech issue with public health ramifications.
    The post below from IJ explains the case, and I'd be happy to help in any way possible connecting you to people in that world (I work at a public policy think tank in DC and have lots of connections through my network I can put you in touch with).
    https://ij.org/press-release/federal-court-upholds-censorship-of-dietary-advice/
     
    2.  Keto For Autoimmune & Thyroid Dysfunction? [17:59]
    Krysti says:
    Hi Robb! Your podcast is one of my favorites among all of the health and fitness voices out there.
    I have a question regarding something my nutritionist said to me the other day. I have SIBO, Celiac and Hashimoto's and was discussing treatment protocols with her for the SIBO. I've done a 2-3 week elemental diet before and it was pretty rough - two years later I still can't look at a spoonful of coconut oil the same...
    This time I suggested trying a zero carb diet like Shawn Baker's carnivore diet for the 2-3 week therapeutic period then transition to keto as a long term way of eating. I've heard that some people with SIBO get drastically better this way. However, my nutritionist specifically objected to the lack of carbohydrates that would, in her opinion, cause my thyroid dysfunction to get worse. She said something about not having insulin spikes means my thyroid hormones would drop. She prefers something like Integrative Therapeutics Elemental Diet formula which is 69% carbohydrate (dextrose and maltodextrin), 17% fat, and 14% protein.
    What is your opinion on me as a woman eating a keto/carnivore diet with autoimmune/thyroid conditions? Thanks!
    Efficacy of the Autoimmune Protocol Diet as Part of a Multi-disciplinary, Supported Lifestyle Intervention for Hashimoto’s Thyroiditis A-Online health coaching pilot study looking at AIP in Hashi's
    B-Antibody titer did not change much, but quality of life, symptom reporting improved, CRP reduced
    C-If on meds, thyroid is not really an issue
     
    3. Antibiotic Prophylaxis? [24:50]
    W

    • 43 min
    Body Odor, Egg Sensitivity, Hyperbaric Oxygen Therapy - LIVE Call: THRR010

    Body Odor, Egg Sensitivity, Hyperbaric Oxygen Therapy - LIVE Call: THRR010

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

    • 46 min
    Metabolic Flexibility, Paleo MREs, Anxiety and College Student Food | THRR009

    Metabolic Flexibility, Paleo MREs, Anxiety and College Student Food | THRR009

    Paleo MRE, Anxiety and College Food, Keto after Pancreatitis, Metabolically Flexible?, Thoughts on Genistein from Soy.
    Make your health an act of rebellion and join the community here.
    Please Subscribe and Review: Apple Podcasts | RSS
    This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more 
    Download a copy of the transcript here (PDF)
    Watch the podcast video here
     
    Show Notes: News topic du jour:
    Red Meat and CVD https://annals.org/aim/fullarticle/2752320/red-processed-meat-consumption-risk-all-cause-mortality-cardiometabolic-outcomes?
     
    1. Paleo MRE [18:18]
    Matt says:
    I’ve been in the military for about five years now.  I joined later in life and after I was introduced to paleo/keto/low carb.  Let me tell you, the DOD approach to nutrition is pretty bad.  Outside of some interesting studies they are pursuing, they still stick to the standard info we are used to hearing of low fat, high carb, chocolate milk for recovery, gatorade to rehydrate (we were force fed gatorade at the last school I went to in San Antonio, I would put LMNT in my water and a tiny bit of gatorade powder just to change the water's color).  With the ever increasing number of product lines that exist that cater to a paleo/ low carb/real food crowd, could there ever come a time when a paleo MRE product could be developed that would be low cost enough to compete for a government contract with the trash that's out there now?  MRE's are full of sugar and food with a long shelf life that have some serious GI consequences that, let's just say, take an individual from one extreme to the other when it comes to bathroom utilization.  The beverage powders are just plain gatorade, the fat sources are usually peanuts, the protein is nearly non-existent, and the "energy bars" are incredibly high glycemic.  About an hour after consuming one, most people just want to put a diaper on and take a long nap.  I know there are several paleo MRE's available commercially, but in my experience they don't address the caloric needs of a soldier in the field and consist primarily of jerky, nuts, and dried fruit.  When you look at a cost to calorie ratio they don't really pan out too well.   
     
    2. Anxiety, College student food [22:52]
    Cole says:
    Hey Robb and Nicki,
    Recently I have been struggling with stress and anxiety. It started about 4 months when I was preparing and being interviewed for a job which was very stressful.  A random thought ended up becoming an unwanted intrusive thought which caused lots of debilitating distress, stress and anxiety. I ended up loosing about 10 pounds unintentionally. Begun getting the chills and shivering in the mornings. Loss my appetite. I am still struggling with the chills and shivers in the morning but my anxiety and stress levels have dropped. My mind had also gotten more clear. I’m not gonna lie...during the time this happened I was not eating too well. About 3 years ago I lost 100 pounds with a non paleo low carb approach, that was cleanish. I have maintained it since then. My 21st birthday was around this time and I did drink quite a bit but I have limited usage to once a week. I like paleo. I cleaned up my diet quite a bit and I feel it has made a difference. Should I stick with paleo, go low carb or even keto. Thank you for your help and please let me know what you think!
    Best,
    Cole
     
    3. Ketogenic diet after having had an attack of pancreatitis [28:25]
    Anil says:
    Have implemented the PKD diet but have been struggling with the 2:1 animal fat to protein ratio. Prior to this I was on the classic keto d

    • 43 min
    Tanning Beds, Strength/Aerobic Balance, Saturated Fat on Keto - THRR008

    Tanning Beds, Strength/Aerobic Balance, Saturated Fat on Keto - THRR008

    7 Day Carb Test, Strength/Endurance Balance, Tanning Beds, Introductory Resources, Saturated Fat on Keto
    Make your health an act of rebellion and join the community here.
    Please Subscribe and Review: Apple Podcasts | RSS
    This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more 
    Download a copy of the transcript here (PDF)
    Watch the podcast video here
     
    Show Notes: News topic du jour:
    Shared by Joe Tsai, in The Healthy Rebellion:
    https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-butter-versus-margarine-whats-the-healthier-spread/?cauid=100503&geo=national&linkId=78510387&mc_id=us&placementsite=enterprise
    1.  7 Day Carb Test - Why test in isolation? [8:17]
    Jason says:
    Hi Rob,
    When doing the 7 day carb test, why test a given food in isolation if it's never eaten in isolation? For example, when I tested rice I had my blood glucose spike to 166 after two hours; however, when I tested rice with a full avocado my blood sugar was 91 after two hours. I never eat rice in isolation so would you still recommend that I avoid it even though I seem to tolerate it when eaten with other foods?
    Thanks for your work and trying to spread the message of optimal health into the world!
    Jason
     
    2. Balance Between Strength and Aerobic Endurance [11:42]
    Matt says:
    First, after being introduced to Dr. Michael Rose and his take on aging and longevity, I've started to look at that topic from a fitness perspective.  At the risk of over generalizing, it seems like keys to longevity from a fitness perspective are adequate strength coupled with a leaner body composition along with a strong aerobic base.  Coming from a crossfit background, i've always been attracted to "increased work capacity, broad times, modal domains etc" but have found over the last few years that strength and aerobic endurance appear to exert the most influence over the other metabolic pathways and that focusing on those two helps to improve the more anaerobic pathways more than vice/versa.  My question is: is it possible to determine where the tradeoff exists when trying to balance those two and how could the average person focus on periodizing those two aspects through the year.  For example, could we apply a metric to it, or ever begin to define "optimal" based on something like we should be able to run "x" pace at "y"  percentage of max heart rate and also be able to squat "x" percentage of body weight and do "y" number of pull-ups rather than just attacking random domains like certain "functional fitness" programs do, rather than dividing into strength or endurance camps and prioritizing too much of one or the other at the expense of the other.
    https://crossfitatlanta.typepad.com/CrossFit_Athletic_Skill_Stand.pdf
     
    3. Tanning Beds [22:13]
    Michael says:
    Good morning sir. I was hoping you might provide more detail on your use of tanning beds (I believe I heard you use very brief exposures)
    Are these beds UVA or UVB?
    How long do you hop in? How many times a week?
    Could you unpack the risk/reward and strength of evidence regarding danger of using such beds?
    Thanks again.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2692214/
     
    4. Short Introductory resources [30:01]
    Ginny says:
    Hi Robb,
    Thank you for the wonderful content you put out - I own Wired to Eat, just completed your Keto Masterclass, and love the Paleo Solution Podcast.
    I'm writing in today looking for some good introductory resources for someone looking to take small steps toward a healthier diet. A little context here: I've been paleo-ish for about 3 years, starting wi

    • 39 min
    Fueling HIIT, Elevated Urine Creatinine, Blood Sugar Peaks | THRR007

    Fueling HIIT, Elevated Urine Creatinine, Blood Sugar Peaks | THRR007

    Fueling early morning HIIT riding on 30 day reset. Elevated Urine Creatinine Levels, Keto Versus Low Carb Energy Source, Blood sugar peaks at 30 minutes, Insulin resistance and high intensity exercise
    Make your health an act of rebellion and join the community here.
    Please Subscribe and Review: Apple Podcasts | RSS
    This episode of The Healthy Rebellion Radio is sponsored by Perfect Keto. Perfect Keto makes eating keto easier. Perfect Keto provides clean low-carb bars, nut butters, and supplements, and the best keto recipes and info so you can keto with confidence. Go to http://perfectketo.com/rebellion10 and use code REBELLION10 for $10 off orders of $40 or more 
    Download a copy of the transcript here (PDF)
    Watch the podcast video here
     
    Show Notes: News topic du jour:
    https://www.motherjones.com/food/2019/11/bacon-food-waste-pigs-new-mexico-tortillas-spent-grain-whiskey/?
    1. Fueling early morning HIIT riding on 30 day reset [10:58]
    Adrian says:
    Hey Robb,
    We met once at a talk you did in San Fran back in Feb 2016.
    First, loved Wired to Eat, read it three times already. Second, the wife and I are three days into the 30 day reset. And third, my question:
    It's a nuance around fueling HIIT workouts during these thirty days. I am a cyclist training pretty hard for some summer mountain and road bike races. Weekday Sufferfest workouts are generally 4.45am/5am and last anything from 45-90 mins. Burning anything from 600-1200KCal (measured via Cycleops power meter, and I'm about 170lbs). Given the time of day, I don't really get to eat beforehand, but powering above-threshold work is obviously tough to sustain as a result.
    For the 30 day reset, how would you tackle this? Is it enough to eat 50-100g of paleo carbs at dinner (and would that give me enough muscle glycogen for the morning)? Or would you also eat 25-50g after the workout too?
    Thanks again for everything you do.
    Adrian
     
    2. Elevated Urine Creatinine Levels [15:16]
    Amy says:
    Hi Robb
    I have been listening to you for years and I know you have discussed this issue in the past. Will high protein cause kidney damage?  I know the answer is no, but I hope you can help answer my question
    My urine creatine levels continue to be elevated but my blood creatine levels are within range.  I have never had any issues with my kidneys, eg. UTI, kidney stones etc
    I basically eat whole unprocessed foods 90% of the time.
    I eat 3 meals/day roughly 100-120gms protein/day via animal sources.  I am a 45 y/o female 5'7" tall and weigh 120lbs.  My MD stated I am eating way too much protein which is causing my elevated levels.
    Would you consider solely elevated urine creatine to be a problem?
    I eat about 2000-2400 calories a day and am still on the border of being underweight so I really hate to decrease my protein at this point if it is not necessary
    Thanks for all you and Nicki do!
     
    3. Keto Versus Low Carb Energy Source [17:50]
    Ali says:
    Hi,
    If you are eating very low carb on a continuous basis and you are not in ketosis, what is fueling your body? As an example, if you are eating about 50 grams of carbs per day, right above the normal benchmark for keto, will your body still be able to use carbs as a primary fuel source? Is there a gradation before ketosis? Will you be perpetually low energy if you continue to eat low carb without going into ketosis?
    I am dabbling with low carb/high fat. I am eating very low carb/high fat and not tracking based on historical disordered eating patterns related to tracking. I am worried my low carb eating could not be productive if I am not entering into ketosis.
    Thank you! I look forward to your Q/A every episode.
    Best,
    Ali
     
    4. Blood sugar peaks at 30 minutes [21:54]
    Mark says:
    Hey Robb, I'm 41 years old and I've been on a strict paleo diet for 2 years, ever since I discovered you on Joe Rogan and read Wired to

    • 30 min

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