Snacks, BJJ Tips for Beginners, Zone 2 Cardio, How to Raise Kids, Smart Sweets.   Make your health an act of rebellion and join the community here. Please Subscribe and Review: Apple Podcasts | RSS  This episode is sponsored by Joovv. Joovv is the leading manufacturer of personal, in-home red light therapy devices, with several different sizes and setups. Clinical grade power to help reduce pain, fight inflammation, so you can live a happy healthier life. Check them out at joovv.com/robb and use code ROBB for a free gift with your purchase. Download a copy of the transcript here (PDF) Watch the podcast video here Show Notes: News topic du jour: Backlash Over Meat Dietary Recommendations Raises Questions About Corporate Ties to Nutrition Scientists   1. Snacks? [16:35] Stephen says: I will start by saying, I know I know snacking is not really the best thing to do. But let's be honest, it needs to happen from time to time. Snacking doesn't happen often but I want to be prepared for those days I didn't really get to eat like I wanted to or when I am coaching all day and need a quick bit to carry me. It seems the only "snacks" are either meat snacks (jerky and the like), a small number of nuts are ok but as you have written about it is easy to let that get out of control without realizing it. I actually had to stop stocking nuts because it was way too easy to just grab handfuls or too much. My question: What can I potentially munch on to either hold me over or in those times that snacks are nice like watching a movie with the family? I have been using Cronometer and it seems like veggies are pushing me over my Carb #s and wanted to see if I should be concerned about that or because it is veggies it is not an issue? I feel good as long as the carbs I consume are from vegetables or similar things. This part still confuses me a bit but might just be old thinking I have to change. Thanks   2. Tips for BJJ? [22:49] Marc: Hi Robb and Nicki I've been a listener and reader since the very 1st Paleo Solution podcasts and truly appreciate all  the info you graciously shared over the years . Forgive me if you've addressed this previously; I just started BJJ class and wanted your advice, tips and whatever else you could offer a true beginner. Not asking specifics on training or volume, just maybe some things you wish you knew when you were starting .  You always have an interesting and informative take on anything you practice. Thanks for everything, Marc   3. Zone 2 Cardio? [34:45] Holly says: Hi Robb – love your work and consider you to be the sensible voice in this confusing space of health/training/nutrition/longevity.  Sooo, I’m hoping you can provide me with a bit of clarity.  On a recent podcast, you touched a bit on finding the right balance of strength/endurance and I want you to expand on this a bit.  I am a 44 year old female whose primary goal is health and longevity.  Years ago, I came across Mark Sisson’s work and realized I had spent over 20 years doing what he would term “chronic cardio” including running marathons.  I abandoned this approach to focus on strength training with a bit of HIIT and 30 minutes a day of walking.  This choice seemed to be confirmed by several in the health space, including the Ketogains approach.  Now, however, I’m hearing about how important zone 2 cardio is for mitochondrial health – this was discussed extensively on Peter Attia’s podcast with Dr. San Millan.  So, now I’m wondering how much zone 2 cardio should one be doing and does this amount change if your goal changes (i.e. if your goal is body recomposition vs overall health).  How can I maximize strength gains while including cardio in my plan (interference hypothesis?).  I have 3 children who are 6 and under plus I work full time so only have about 1 hour a day to devote to exercise. Thanks, Holly   4. How To Raise Kids? [40:47] Jaakko says Dear Robb and Nicki, Greetings from across the pond, from far away Finland. First, thank you for all