Targeted Ketogenic Carb Sources, Does Cold (Ice) Immersion Blunt Muscle Growth Post Workout, Poor Man's Cryotherapy, BPH (Benign Prostatic Hyperplasia), Viruses in Meat? Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS    Submit your questions for the podcast here   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 concept. Sort of a poor man’s  cryotherapy chamber. Would eliminate the need to clean and change the water. I would only close the top if I was certain it could not lo