Reverse Dieting, Chemo Recovery, Low Carb Muscle Gain | THRR028

Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS This episode of The Healthy Rebellion Radio is sponsored by Four Sigmatic. Four Sigmatic is a wellness company that wants to share the benefits of the most nutrient dense ingredients with the world. Their innovative recipes combine these truly super foods with daily staples like coffee, cacao, and skincare to help you fit elevated wellness in throughout the day and meet the overwhelming demands of modern life. Go to foursigmatic.com/rebel and use code: REBEL, for 15% offMake your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes:  ---- News topic du jour: Coronavirus is driving down global carbon dioxide emissions to levels last seen 10 years ago, agency says 1. LPIR vs Craft Test [11:39] Mike says: Robb and Nicki,Can you discuss the relationship between the craft test and the LP-IR test? Are they equivalent, ie does having a low LP-IR score mean you will be category one on the craft test or do they measure different things? If they are different what are the differences. Thanks, Mike https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644504/ 2. Chemo recovery [16:44] Derik says: Good afternoon Brief:  My 69 year old mother has just finished her 6 month chemo 'medication' for Follicular Lymphoma. She is due her scan to assess progress, but by all other accounts seem to be responding very well.  I'm planning to put her on a mostly red meat diet to help her recover. I'm not an expert by any stretch, but have been learning a bit about paleo / carnivore way of eating and have been 90% carnivore myself for 6 month with lovely results. Weight -25kg and great bloods etc. In any case, my questions is - besides eating beef, lamb (steak + mince + liver aiming for 1.6g/lean kg mass), eggs, fish, pork, chicken, butter, cheese (weekly) and some fruit, nuts (avoid peanuts, almonds, cashew) and veg sprinkled in there - is there anything else like certain supplements that you would recommend she perhaps take generally for a while to help build up what the treatment may have destroyed.  One article explained that some B vitamins especially can be depleted after chemo. Or should the above diet be fine in replenishing her body over months? ps. I'm also keen on getting her to gently do some exercise. Any guidance or points would be very welcome. Love your work Derik 3. Can Low Carb Work for Hard Gainers? [22:16] Ben says: Hey Robb and Nicki! Long time listener, first time caller. Love the renewed mission and content - it is critical! Here's my question: Have you seen a low carb template work for people that have a hard time putting on muscle? For context, I'm 6'0", 155#, 11% BF, and 30 years old (though this problem isn't new). I split my training between CrossFit and lifting heavy compound/functional movements. I've always been a "sugar/carb burner" and since my training has been biased towards strength and CrossFit, I have always eaten high carb (i.e. 350g a day) still in the paleo/whole foods world, but still have a lot of difficulty adding muscle even at a caloric surplus. I continuously experiment with my calories and macros but have never tried low carb as I thought it would be too hard to get enough calories and it didn't make sense to me with my training. Am I missing out on gains not trying low carb? My standard labs are all in good shape - are there other tests I should be doing to see where I'm lacking (i.e. Nutritional DNA tests)? (There are obviously important factors outside of nutrition - I'm constantly trying to optimize my sleep and recovery so let's focus on nutrition for the sake of this question.)   4. Reverse Dieting [29:48] Cheryl says: Hey Robb, I've been a long-time fan of your work, have all of your books and see you largely as a voice of reason in the sea of ever-growing health and wellness opinion. So, thank you! First, a little about me for context. I'm a 63  yr old woman, 5'5" and currently weigh 244 pounds. I have hypothyroidism, and until I adopted a keto diet struggled with high blood pressure and borderline insulin resistance. My blood pressure and blood glucose both stay nice and steady now (115/70 and 89 respectively), thanks to keto. Here's my question. Back about 3 years ago I participated in a group that operated on the reverse dieting concept to restore metabolic rate, and they did it via a decent amount of protein, pretty low fat and massive carbs. My personal macros were 140g protein, 50g fat and 180g carbs. In 4 weeks, I gained 8 pounds and quickly determined that I was going in the wrong direction. After that I became a part of the ketogains community, participated in several bootcamps, and while I made some progress there, it was extremely slow, lost about 10# total, and undoubtedly gained some muscle. My slow progress with ketogains macros/bootcamp has led me to wonder once again if my metabolic rate has somehow been damaged over the years of desperate attempts to drop my excess body weight, and if so want to understand how to restore it. I've run into yet another group that espouses the reverse dieting concept, but they do it the keto way.....I've given it a go, just finished 3 weeks, and I am a little surprised at the results. My macros have been set at 60g protein, 20g carbs (total), and 145-200g fat (fat cycling throughout the week). At any average of 600-700 calories higher than any ketogains macros I had, i have somehow managed to drop 3#. Can you help me understand what's happening here? Assuming I have some metabolic damage going on, is there anything to this reverse dieting concept or what would you recommend instead? Thanks in advance for your help. Cheryl Louisville, KY 5. Estrogen in fermented soybeans vs improvements in gut health [41:19] Gage says: On a recent podcast, you discussed soy and how estrogenic it is. My question is a follow-up to that: does fermentation remove some of these estrogen-signaling isoflavones, and does it make soy less allergenic in general? I currently live in Japan, and I’m wondering whether it would detract from my mostly carnivore diet to incorporate natto in my eating regimen (for the admittedly vague goal of improving gut health). While I’m not terribly worried about my testosterone or estrogen levels, I’m still a young man and would like the most testosterone and least estrogen as I can manage. Is there a trade off here, and if there is, is it worth it? Thank you! Gage C in Okinawa.   Transcript: Download a copy of the transcript here (PDF)