76 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
    • 5.0 • 1 Rating

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.

    Bone Broth Histamine, Kidney Disease, Muscle Mass | THRR052

    Bone Broth Histamine, Kidney Disease, Muscle Mass | THRR052

    Eating for Kidney Disease, Muscle Mass, LDL Up 102 points, Is Bone Broth Made In Pressure Cooker Healthy?, Biochemistry For Beginners

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    Show Notes: News topic du jour:

    Iatrogenics: Why Intervention Often Leads to Worse Outcomes
    Iatrogenics is when a treatment causes more harm than benefit. As iatros means healer in Greek, the word means “caused by the healer” or “brought by the healer.”  Healer, in this sense, need not mean doctor, but anyone intervening to solve a problem. For example, it could be a thought leader, a CEO, a government, or a coalition of the willing. Nassim Taleb calls these people interventionistas. Often these people come armed with solutions to solve the first-order consequences of a decision but create worse second and subsequent order consequences. Luckily, for them at least, they’re never around to see the train wreck they created.
    1. Eating For Kidney Disease [23:54]
    Tyler says:
    Hey Robb,
    Years ago, you wrote a multi-part post about kidney health, and mentioned a former client at NorCal S&C who was recommended dialysis. One of your coaches instructed him to eat super low carb, and about the same protein (around 10% for both macros), and the rest of his diet consisting of fat. The end result (at least in your article) was that he recovered a great deal of his kidney function...
    Now that I’ve told you about your own article (lol), here are my questions:
    1. Is that still a protocol you’d recommend for someone with stage 4 kidney disease?
    2. If so, what can you even eat on an 80% fat diet?
    This info is for my mother-in-law. She’s almost 70, and has kidney disease presumedly brought on by Henoch-Schoenlein Purpura. She lives in Japan so she has access to great quality seafood, but coconut products are uncommon. I’ve been trying to get her to quit eating bread, rice and soy products as a start. She still eats some dairy.
    Are there any foods within a typical Paleo diet she should avoid? For example, fruit?
    She is prescribed some type of steroid (not sure what or how much), and
    is of normal weight, and does not take any blood pressure meds that I
    know of.
    Not expecting any type of miraculous full recovery, just wanting to help her get the most she can out of life. Thanks for any direction you might be able to guide me towards.
    PS: the wife and I are huge fans of LMNT, and you were right: do NOT accidentally (Or purposely) inhale the Lemon Habanero dust!!
    Low carbohydrate diet may reverse kidney failure in people with diabetes
    Researchers have for the first time determined that the ketogenic diet, a specialized high-fat, low carbohydrate diet, may reverse impaired kidney function in people with Type 1 and Type 2 diabetes.
    2. Muscle Mass [33:04]
    Ben says:
    Hey Robb,
    Love the work you have done and really appreciate all that you do. FYI Sacred Cow was a phenomenal book, very nice work. I am writing in regards to muscle mass. You have mentioned previously on the importance of muscle mass as we age and starting around age 30 we will start loosing it slowing and/or it's much harder to gain muscle mass as we age. My question is how much muscle mass should I be aiming for. For context I am a 30 year-old male, 6'4", 218-225 lbs 8-10% body fat (depending on season). The reason I ask is I enjoy competing in Crossfit; however, am uncertain if I should focus more on trying to put on more mass or if moving forward with these numbers seems appropriate? Ultimately I do enjoy competing, but don't want to become decrepit when I'm older. (Other info if it helps-- squat- 425 DL- 545 Be- 325 Fran 2:45. I have never done full extensive blood work but my most recent basic blood work ie Chem 7, testosterone, basic lipid p

    • 52 min
    Meat Viruses, Blunting Muscle Growth, DIY Cryotherapy | THRR051

    Meat Viruses, Blunting Muscle Growth, DIY Cryotherapy | THRR051

    Targeted Ketogenic Carb Sources, Does Cold (Ice) Immersion Blunt Muscle Growth Post Workout, Poor Man's Cryotherapy, BPH (Benign Prostatic Hyperplasia), Viruses in Meat?
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    Show Notes: News topic du jour:

    Agri-nutrition research: Revisiting the contribution of maize and wheat to human nutrition and health
    "Only relative to other ‘nutrient-rich’ foodstuffs are cereals ‘nutrient-poor’. This terminology reflects the emphasis on micronutrient malnutrition. Most cereals provide varying amounts of proteins, fats, minerals and vitamins, in addition to being important sources of dietary energy."
    "Cereals are the dominant source of carbohydrates in the global diet, providing essential food energy."
    1. Targeted Ketogenic Carb Sources [16:00]
    Michael says:
    Hi Robb,
    Thanks so much for all the work you do.  At the beginning of the year I was eating a standard American diet.  At the age of 25, I was prediabetic, 50 lbs overweight, and I had no energy, crashing after almost every meal. I've been doing keto since March.  I'm down 30 lbs despite building considerable amount of muscle from exercise, have gotten from about 30% to under 15% bodyfat, and I've never felt better.  Over the last few months I've been eating more of a carnivore diet with the exception of some berries throughout the day, and I've also begun doing Crossfit about 5-6 times a week.  I've noticed that for longer, endurance workouts I do amazing.  For the short, glycolytic, 8-minute workouts I'm nowhere close to where I want to be.  I've read from your keto masterclass as well as on Ketogains that for Crossfit-like activity that eating carbs just before an intense workout can be helpful.  I had two questions on where to get my carbs on a targeted keto diet:
    1) Ketogains and many resources recommend dextrose as it goes directly goes to replenishing muscle glycogen.  Using ultraprocessed, refined sugar screams against everything I've learned about sticking to real food.  I want to try rice or potatoes, but do you have thoughts on using ultra-refined substances for glucose as opposed to real food?
    2) Many seem to recommend against fruit/fructose because it goes to replenish liver stores rather than muscle stores.  Does liver glycogen not make it into the muscles?  Is fruit really the bad guy many low-carbs make it out to be?
    Thanks so much for the work you two do.  My life has changed in more ways than I can describe thanks to the information you put out there.

    2. Does Cold (Ice) Immersion Blunt Muscle Growth Post Workout [24:50]
    Jayne says:
    Hello Rob and Nikki,
    I am wondering whether ice-cold bath immersions between sauna sessions post weightlifting might blunt muscle growth effects of my workout? I notice that if I sauna post workout, I almost feel an additional "growth spurt" (if that makes sense!?) but sometimes with the cold bath in between I don't feel as much benefit. Of course, this could all be in my head, but I'd love your thoughts!
    Thanks again for being such great leaders in the world of health and wellbeing. I am constantly refreshing your website in hope of a new salty talk or podcast, I just love them so much!
    Thank you both!
    Cheers, Jayne x

    3. Poor Man's Cryotherapy [29:35]
    Chuck says:
    I’m wondering what you think about an idea (not an original idea) I have about how to get cold. I know that several people (Brad Kearns and others) have been using an electric freezer chest and filling it with water. Then cooling the water for cold plunges.
    I’ve been thinking about using a freezer chest, keeping it very cold, but not adding water. Not sure if you’ve ever been in a Costco cold room, but I think that effect could be duplicated with this con

    • 50 min
    Avoiding Statins, Keto Body Fat, Low Back Pain | THRR050

    Avoiding Statins, Keto Body Fat, Low Back Pain | THRR050

    Trying To Avoid Statins, Autoimmune Hepatitis, Chronic Low Back Pain - Supplementation, Still Holding Body Fat Even An A Keto Diet, Shaky Legs and Lactate
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    Show Notes: News topic du jour:

    Some sparkling water brands have PFAS chemicals, study finds

    1. Trying To Avoid Statins [27:54]
    Gabe says:
    Hey Robb and Nicky,
    I was wondering if you could offer some guidance regarding some of the best things I can do to improve my cholesterol.  I recently had a standard lipid panel done that showed that my LDL-C was calculated at 154.  Total was 234, HDL was 60, and Trigs were 93.  I'm having more comprehensive blood work done by my functional medicine doc to get a measure of apoB and LDL-P.  But during my appointment he brought up the possibility of statins.  I'd like to avoid that if at all possible and was curious if your work with Specialty Health gave you some insight as to what interventions generally worked best for folks.  Some of the research I've been doing from Peter Attia seems to indicate that cholesterol is largely just a function of how much your cells produce and how many hepatic LDL receptors your genetics blessed you with which makes me feel pretty powerless.
    Just for reference I'm 42, and have eaten more or less along ancestral guidelines for the past 8 years with some very occasional minor offenders like oats, beans and corn.  I exercise very inconsistently...kind of a 3 months on, 3 months off pattern which consists of mainly of 5x5 powerlifting.  I'm also coming off a year of being stuck in an office with a lot of recent college grads which meant a good bolus of donuts, pizza, and other non-sanctioned foods which started infiltrating my day to day.  But I've changed work situations now and eating is much more on track for the last couple months.  I'm 5' 11", 170 lbs, and perpetually squishy around the mid-section.
    Any thoughts are appreciated.
    In the spline analysis (Fig. 4, Supplementary Fig. 2), the TC ranges associated with the lowest mortality were approximately 200–240 mg/dL, except for men at 18–34 years (approximately 180–220 mg/dL) and for women at 18–34 years (approximately 160–200 mg/dL) and at 35–44 years (approximately 180–220 mg/dL).
    2. Autoimmune Hepatitis [33:57]
    Ben says:
    You were one of the first people I started listening to when I began my journey towards living a clean lifestyle. I heard your name pop up through Katy Bowman. I have a female friend, 20 years old, who just got diagnosed with autoimmune hepatitis. I haven't read much about it in the past and haven't heard much about it on various podcasts. A google search doesn't make a compelling argument for other ways to manage it besides steroids. Besides the obvious, (improve sleep, limit stress, avoid alcohol, exercise, eat an autoimmune style diet) is there anything specific that would help target the disease?
    Association of Autoimmune Hepatitis and Celiac Disease: Role of Gluten-Free Diet in Reversing Liver Dysfunction
    3. Chronic Low Back Pain - Supplementation? [37:05]
    Matthew says:
    Hey Robb and Nicki. I have been listening for a while and also caught you (Robb) on Joe Rogan when you spoke a little bit about your chronic back pain. I've had mine for about 5 years thanks to a desk job and poor deadlift, squat technique (subsequently corrected). My question is if there is any supplementation (Kratom?, CBD?) or specific protocols you find working. For context I crossfit 5 days a week, yoga once a week, mobility work

    • 1 hr
    The Social Dilemma: A Discussion | Salty Talk 023 | THRR

    The Social Dilemma: A Discussion | Salty Talk 023 | THRR

    Salty Talk is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
    For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.
    WARNING: These episodes may get “salty” with the occasional expletive.
    SHOW NOTES: Nicki and i finally got around to watching the Netflix documentary "The Social Dilemma." We knew a fair amount of what was covered, we knew that at some point the developers of these platforms discovered that they made more money, garnered more shares and interaction by feeding us things that enrage or threaten us. You can know all that stuff but as I mention in the Salty Talk itself, what this reminded me of was the scientists after the Manhattan Project who knew that what they'd created represented an existential threat. A technology that could not just destroy civilization but humanity itself. I got that same sense here. Listen in as we discuss our thoughts about it, and what we're currently doing with our own habits and social media.

    Sponsor: This episode of The Healthy Rebellion Radio is sponsored by Ned. Ned produces the highest quality Full Spectrum CBD extracted from organically grown hemp plants, all sourced from an independent farm in Paonia, Colorado. Ned is a wellness brand offering science-backed and nature-based solutions as an alternative to prescription and over-the-counter drugs. In every thing they do, they help people feel better and live better through the powers of the natural world. Go to www.helloned.com/SALTY15 or enter code SALTY15 at checkout for 15% off your first order. Listeners also get 20% off their first subscription order. Free shipping is now unlocked at $100 purchases.
    Transcript: Download a copy of the transcript here (PDF)

    • 53 min
    Lyme Disease, Protein for Women, Acid Reflux while Fasting | THRR049

    Lyme Disease, Protein for Women, Acid Reflux while Fasting | THRR049

    What is Healthy Weight, Acid Reflux During Fasting, Long Term Antibiotic Use - Lyme Disease, Women Over 40, Controversy Over Meat
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    Show Notes: News topic du jour:

    Leading dietary determinants identified using machine learning techniques and a healthy diet score for changes in cardiometabolic risk factors in children: a longitudinal analysis
    Conclusion: Diets high in seafood, rice, and red meat other than pork and low in refined grains, fried foods, sugar-sweetened beverages, and wheat are leading healthy dietary factors for metabolic health in children. HDS is strongly predictive of CMR factors.
    1. What is healthy weight? [10:27]
    Justin says:
    On THRR045 Chris asked a question about fueling his gymnastics workouts and he mentioned his height and weight, 6’3” and 170 lbs. Robb commented that he (Chris) was too skinny because Robb is 6 inches shorter and weighs the same. This got me thinking about healthy weight. I’m also in the skinny camp and have had trouble most of my life gaining weight. I’m a 38 year old male, 5’11” and 153 pounds. I follow a mostly paleo (with dairy), sometimes keto diet and usually consume around 3000-3500 calories per day. My weight is very stable at this intake level. I consider myself pretty healthy. I workout 6 times per week for about 1 hour each workout, usually broken out to 2-3 aerobic workouts (cycling) and 2-3 strength sessions with 1 rest/recovery day.
    So my question is: is my weight unhealthy? Am I too skinny? Should I try to gain weight? If so, how much?
    Keep up the excellent podcast. I’m a huge fan!
    Thank you,
    2. Acid Reflux during fasting? [19:00]
    Ben says:
    Hey Robb,
    I had a quick question that I thought you might be able to shed some light on. For the last few years (5-6) I’ve used IF for health reasons, as well as losing weight for (non competitive) bodybuilding. In the last few months, I’ve experimented with very long fasting windows (18-24 hours) and would like to work 48-72 hour fasts into my routine every month or two... The problem is, around the 18 hour mark, I tend to get VERY BAD acid reflux. In General, AR is something I’ve struggled with since I started lifting weights. I don’t have a restrictive diet, but do occasionally eat wheat products and partake in alcohol (not around fasting time).
    Is this a common problem with IF, is there anything you know of that can help mitigate this? If I kept fasting past 24 hours, do you think it would settle down? Should I completely lay off the wheat and alcohol? It’s making this very difficult.
    Thank you and God bless,
    3. Long term antibiotic use - Lyme disease [24:01]
    Alex says:
    Hi Robb & Niki-
    Since October of last year, I've been plagued with one of the weirdest and most debilitating chronic illnesses I've ever experienced. Extreme fatigue, brain fog, body aches, joint pain, extreme dizziness, and just feeling like crap. After 10 doctors visits, tons of blood work, medical procedures, it turns out I have a bad case of Lyme disease. My Lyme literate MD prescribed me an aggressive treatment of doxycycline, metronidazole, hydroxychloroquine, and bactrim to kill the bugs, which disseminated throughout my entire body. We also try ciprofloxacin - but I felt the worst I've ever felt on that. Fortunately, she has me on a probiotic rich supplementation and eating lots of fermented foods like Kim chi, Kefir, kraut, etc.
    Most of the time during this treatment, I have felt like crap. Exhausted, unable to exercise (I was a fit 30 something guy before this - I did BJJ, lifted weights, ran, biked, etc.), and just feeling crummy. I'm almost done with the antibiotic treatment. Any advice on restoring myself to healt

    • 1 hr 6 min
    Sarcopenia, Net Carbs, Ammonia Sweat | THRR048

    Sarcopenia, Net Carbs, Ammonia Sweat | THRR048

    Last Few Lbs, Net Carbs vs Total Carbs, Ammonia/Urea Sweat, Help for a Cop, Sarcopenia
    Make your health an act of rebellion. Join The Healthy Rebellion
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    Submit your questions for the podcast here Show Notes: News topic du jour:
    Endotoxin May Not Be the Major Cause of Postprandial Inflammation in Adults Who Consume a Single High-Fat or Moderately High-Fat Meal

    LPS may not be the major cause of postprandial inflammation in healthy adults consuming a moderately HF meal (36% kcal fat, similar to the typical American diet) or a HF meal (60% kcal fat). Plasma FFAs may modulate postprandial inflammation. The prevailing concept of HFD-induced metabolic endotoxemia requires careful re-evaluation. 
    1. Last few lbs [15:38]
    Brad says:
    Hi Robb and Nikki,
    I've been following you guys since around 2012 and largely attribute my improved health and fitness since that time to the information I've acquired through your information regarding the paleo diet. A bit of background: I'm a 35 year old male, 5'7 height and hover around 138-140lbs most of the time. For exercise I lift 4-5 days per week using a pretty standard bodybuilding "bro split" and also walk a few miles per day.
    While I've been quite happy with where I am fitness-wise, I've never managed to get below around 12-13 percent bodyfat, despite eating a protein-dense, relatively low carb paleo diet most of the time. To get more granular about things, I eat essentially the exact same things 6 days out of the week, including:
    1) 2 spinach salads with chicken breast and 2  tablespoons of high fat, low carb dressing (approximately 400 calories each for a total of about 800/day)
    2) Chicken breast with steamed broccoli and a low cal/carb stir fry sauce (approximately 350 calories)
    3) Two measured-out servings of frozen blueberries, totaling 150 calories.
    All of the foods I eat are fairly standardized in terms of quantity, and assuming the information on the nutrition labels is correct I should be taking in about 1300 calories per day and just slightly under 1 gram of protein per lb of bodyweight. On the rare occasion that I snack on something beyond these standard meals I am mindful to burn off the excess calories with walking, assuming a burn rate of about 75 calories per mile.
    Where things go a bit off the rails is the weekly Sunday cheat day, during which I allow myself to eat whatever decidedly non-paleo foods I feel like, provided that I get a good whack of protein and I don't go over 3000 calories for the day.
    Based on every calorie calculator I can find it seems that I should be pretty consistently in an overall calorie deficit and losing the last remaining bits of belly chub, but despite having eaten this way for years it's just never quite panned out and I'm wondering what the likely culprit may be? I assume I'm not severely under-eating to the point of 'starvation mode' since I'm able to maintain a pretty solid amount of muscle mass, and it doesn't seem that a once-per-week intake of 3000 calories would be enough to offset the other 6 days of low calorie eating, so I'd be very interested to know your thoughts on what might be preventing me from losing those last bits of stubborn belly fat. Thanks very much for your consideration, you guys rock!
    2. Net Carbs vs Total Carbs [20:27]
    Kaleigh says:
    Hi Robb and Nikki!
    I'm wondering if you can clear up some information about fiber in aid of carbohydrate digestion. Some people in the keto community count net carbs while others count total carbs in their macros. Ive heard experts talk about this on both sides of the spectrum favoring either clean eating or "dirty" keto. Ive never gotten a clear picture of how added fibers to foods,such as protein bars, help or hinder the digestion of carbohydrates. From my understanding the added fibers are synthetic fibers

    • 48 min

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