Mark Sisson's Blog, page 121

The Only Side Effects I Have Are Feeling Better and Better!

It’s Monday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Monday as long as they keep coming in. Thank you for reading!

I was 13-years-old when I was diagnosed with Crohn’s Disease, I’m 31-years-old now. I was born and raised in a tiny northern California community, 75 miles from access to any specialist. Can you imagine my limitations to healthcare options?

It took the doctors 2 months to diagnose the disease, and by then I was extremely ill. Because of where I lived, I had to travel an hour and a half to see my Gastroenterologist. My GI doctor immediately put me on steroids and pharmaceuticals. The medications helped mask the symptoms, and I started feeling better.

I was eventually referred to a doctor in San Francisco who was up and coming with the latest medical research. That GI put me on a biologic drug called Remicade. For those of you who don’t know what biologics are, have you ever seen those TV commercials advertising for Humira or Remicade? Towards the end of the commercial the narrator spends about 2 minutes listing the scary possible side effects. Back then, there weren’t many of those commercials yet, at least not for this new type of medicine. In a moment of desperation, my parents agreed to give it a try. It would get my sick body into remission, right?

For a couple of years, every 6-8 weeks, I visited different hospitals and care facilities to get the drug. It’s given intravenously—through an IV—and it would take between 5 and 6 hours for the entire IV bag to drain into my blood vessels. It was painful and would sting. I was given Benadryl to knock me out (more drugs!), so I was able doze off uncomfortably while I waited for the medicine to finish draining.

Once I started college, I moved to another city and found a GI doctor there. I was in remission so my new GI took me off Remicade. Since the day I was diagnosed (up until 6 months ago), there have been certain medications I had never stopped taking. In the years to come, I battled with the disease. I would get sick, and my doctor would prescribe a new pharmaceutical or antibiotic for me to try or increase my dosages. Sometimes when I got well enough, I convinced my doctor to take me off the new meds and decrease my dosages. Throughout those years I was in-and-out of remission, and yet Crohn’s was always lingering like a computer virus waiting for its moment to attack.

I can’t tell you how often my family listened to my emotional pleas, crying and desperate for relief. It was messing with my mind and emotions. My moods were constantly up and down—tired, unmotivated, depressed…I had a mental fog hanging over me. And I was in physical pain. Have you ever had a constant pain that doesn’t go away? I was used to it, and I dealt with it, but I didn’t want to accept it. I frequently declined invitations to do things because I didn’t feel well. Furthermore, I was often physically incapable of doing what I desired and loved most: traveling. I worried in the back of my mind that I was becoming more and more socially isolated. Was this changing my friendly and outgoing personality? My mind craved to do things, but my body wouldn’t allow it.

Ever since I had been on medications, my liver showed early signs of sickness. During a check-up in college, a doctor found a nodule near my thyroid. A couple years ago, I suffered extreme headaches on either sides of my head. I had 3 surgeries in one year relating to Crohn’s. My wrist started squeaking and creaking one day, only to find out I had “arthritis.” I got a crazy rash attack on my face one summer. My hair and nails were fragile and weak, and my skin was dry. My weight was constantly up and down. And I was regularly sick with the common cold or flu. These were side effects and symptoms of imbalance in my body. My body was crying for help.

Eventually I got ill again, and the meds stopped working. My doctor’s only option was to put me on another biologic drug. I wasn’t going to allow that in my body again! So I became my own advocate. I found a Holistic Nutritionist, who I call my Angel. The minute I met her, I knew it felt right. After telling her my story, the first thing she said to me was, “I can help you.” I burst into tears. She was so positive of her abilities to help me, and I trusted her with my whole heart.

One year later, I’m happy to say I am in complete remission and off ALL pharmaceutical drugs! I’ve never in my life felt better—physically or mentally. I’m not going to lie and say it was a walk in the park. It took dedication, desire, and a strong will. But I did it—I dove head first into the Alternative World of Healing and haven’t looked back since. I absolutely love my new health protocol. And I feel GOOD about what I put into my body. I love the healthy food I eat, following a Paleo and Ketogenic diet. It has proven to work for me, without any terrible side effects. The only side effects I have are feeling better and better! And the side effects from the medications have since subsided and gone away. I took action, listened to my intuition and decided to do what felt right for me.

Why am I telling you my story? I want you to feel inspired, to take action and be your own health advocate! If you don’t like what your healthcare provider is telling you, get another opinion. Not all opinions are created equal. Not all health practitioners are created equal either. And not all practitioners listen and care about what you want. I want to stress this: IT IS IMPORTANT TO FIND A HEALTHCARE PROVIDER WHO MAKES YOU FEEL GOOD. Who listens to you. Who will work with you. Who will try what you want. It’s important to find the right balance for you. Finding my go-to person has been extremely rewarding because I trust her and I have a special bond with her. She’s proven to me (as my current health status shows), that by following her advice, my natural health protocol is working. I have the capacity/ability to continue getting healthier…it’s only a matter of time.

There is a ton of information out there, and it can be difficult to navigate through everything. Which brand do I use? Which technique is best? Which product do I choose? It can be overwhelming, all of the information we sift through daily. I’m not here to tell you what you should do. I believe each body is different, and what your body is asking for may be different than what my body needs. Since meeting my Holistic Nutritionist, I’ve found other inspirational health coaches who I follow and get information from—such as Mark’s Daily Apple. I believe he is a valuable and knowledgeable source, and has lots of information, advice and recipes, which have helped and guided me.

Seventeen years ago, Crohn’s Disease changed my life. But I’ve chosen to listen to my gut instincts (no pun intended) and do what is right for me.

The readers featured in our success stories share their experiences in their own words. The Primal Blueprint and Keto Reset diets are not intended as medical intervention or diagnosis. Nor are they replacements for working with a qualified healthcare practitioner. It’s important to speak with your doctor before beginning any new dietary or lifestyle program, and please consult your physician before making any changes to medication or treatment protocols. Each individual’s results may vary.

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Low-Carb “White” Mint Julep

Many of us have memories of mint juleps in summertime. While it’s certainly a cooling drink perfect for the intense summer heat, winter’s quintessential flavors also claim mint among them. With a bright taste and fresh bite, mint juleps are often made with bourbon and syrup. That’s a little heavy (and sweet), however, for those on a lower-carb protocol like Primal or keto.

Here’s a lighter, less potent version of a julep with just as much classic flavor. Mix up a garnished pitcher for your guests at your next party.

Servings: 8

Time in the Kitchen: 10 minutes

Ingredients:

1 bottle white wine of choice
1 cup seltzer water
3 sprigs fresh mint
1 single serving packet stevia (substitute powdered Swerve if prefer)
Extra large ice cubes

Instructions:

“Muddle” (crush and press) six mint leaves, powdered or liquid stevia and small amount of seltzer water in a pitcher or cocktail shaker.

Pour in rest of seltzer and wine. Stir well.

Serve over ice and garnish cups with additional mint.

The post Low-Carb “White” Mint Julep appeared first on Mark's Daily Apple.

Low-Carb Ginger Bliss

Everyone enjoys a drink at holiday parties, and going low-carb shouldn’t mean having to entirely abstain. Not everyone wants hard liquor straight up, however.

Here’s one perfect choice for the low-carb cocktail hour. With your favorite dry white wine and club soda (or sparkling water) flavored with the classic pairing of ginger and lemon, our Ginger Bliss version is a fizzy and festive option or you or your low-carb guests.

Servings: 8

Time in the Kitchen: 6 minutes

Ingredients:

Bottle of dry white wine or sparkling white wine (approximately 25 ounces)
12 ounces of club soda or sparkling water
Crystalized ginger, sliced
Lemon wedge for garnish

Instructions:

Put crystalized ginger and lemon wedge in bottom of pitcher.

Add equal amounts of wine and club soda.

Stir and chill covered for 15 minutes.

Pour into individual glasses and garnish with additional lemon and ginger.

Want to make fat loss easier?

Try the Definitive Guide for Troubleshooting Weight Loss for free here.

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Low-Carb Mulled Wine

Cocktails are always welcome, but this time of year nothing rings in the festivities like traditional mulled wine. Warm, spicy and rich, it’s the perfect drink for both comfort and celebration.

Regular mulled wine recipes include a hefty dose of sugar, but that’s unnecessary when you take advantage of the many incredible varieties of natural low-carb sweeteners out there. All the flavor, none of the added sugar. Tradition is back on the table.

Servings: 7

Time in Kitchen: 20 minutes

Ingredients:

1 bottle dry red wine
2 oranges
4 whole cloves
3 allspice berries
3 star anise pods
3-4 cinnamon stick (cut in half)
1/2 cup water
1/2 cup of erythritol sweetener like Swerve (alternatively, use monk fruit sweetener or stevia-monk fruit blend if preferred)

Instructions:

Peel one orange into decorative strips and insert cloves into the peel. Cut the other orange into decorative slices for serving later.

Combine orange peel, spices, water, and sweetener of choice in a saucepan over medium heat.

Bring to a simmer for 10 minutes. Remove from heat, and add wine. Let stand for 30 minutes.

Warm just before serving or keep on a low-heat burner. Serve with orange wedges and cinnamon sticks.

The post Low-Carb Mulled Wine appeared first on Mark's Daily Apple.

Low-Carb Holiday Sangria

Sangria is a drink that takes on the feel and flavor of whatever fruits you put in it. Citrus, apples, even peaches are often used for traditional summer versions of both the “red” and “white” recipes. But we think this holiday version is the best yet. Light, fruity and festive, white wine and seltzer are brightened up by cheery pomegranate seeds and cranberries for a tart taste and fresh finish—all with a beautiful presentation that will add wow-factor to your cocktail serving or dinner table.

Servings: 8

Time in the Kitchen: 15 minutes

Ingredients:

1 bottle of dry white wine
Festive fruits (2 cups of pomegranate seeds and cranberries)
8 ounces sparkling water
Stevia or monkfruit sweetener to taste (optional)

Instructions:

Cut up fruit and let soak in wine for two hours.

Add sparkling water. Stir well.

Chill for 30+ minutes. Stir again before serving.

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Weekly Link Love—Edition 5

Research of the Week

AI can predict heart disease risk from studying an eyeball.

Periodic reminder that bacon protects rats against colon cancer.

100 examples of cognitive decline reversal using diet and lifestyle.

Family dinners work.

Drawing helps memorization more than writing.

Humans may not have killed off the African megafauna after all.

Same-race teachers may help student achievement.

New Primal Blueprint Podcasts

Episode 292: Laura Rupsis and Erin Power: Host Elle Russ chats with Laura and Erin about The Primal Health Coach Program.

Episode 293: Longcuts to a Longer Life, Part 1: You know about shortcuts and hacks. Host Brad Kearns talks about “longcuts,” lifestyle shifts that may take more time but offer longer-lasting benefits.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Media, Schmedia

Man killed by (mostly) uncontacted North Sentinel island tribe he tried to contact.

Tokyo cafe to use robots controlled by remote employees with severe disabilities.

Interesting Blog Posts

Always get a second opinion. And never ignore your gut feeling.

How the modern diet may have initiated an extinction-level event in our guts.

Social Notes

I went on the Wellness Mama podcast to chat about keto, fasting for women and some Instant Pot tips.

Whoever could have imagined that Mark Sisson’s food brand would make a vegan gift list? Or that one of my recipes would be dubbed the “perfect” post-Thanksgiving vegetarian meal?

Everything Else

I’ll eat my hat if this works out.

The North Sentinelese tribe that killed the missionary has a history of forcefully resisting contact dating back to the time when a Brit kidnapped some adults and kids, let the adults die, and dropped the kids back off several weeks later.

Problem solved, folks! Just block sunlight. I’m sure there won’t be any untoward side effects.

Things I’m Up to and Interested In

Study I’m reading: Vitamin K2 contents of cheeses and other foods.

Article I found interesting: A Vaccine for Depression?

I like the honesty: Ethical vegetarian admits that “the environment” isn’t a valid reason to give up meat.

Another study I’m reading: “A time to fast.”

I’m impressed: Great photo editing.

Question I’m Asking

Would a “vaccine for everything”—one proven to safely inoculate all of us from any mental or physical health condition or disease—have any negative second- or third-order effects on society as a whole? Or would it be an unqualified boon?

Recipe Corner

The little-seen sequel to “Fried Green Tomatoes” tanked at the box office, but it’s quite tasty.
Pork schnitzel patties with cauliflower purée.

Time Capsule

One year ago (Nov 24– Nov 30)

21 Books to Begin 2018 – How many did you read? They’re still good, still relevant.
Why Aren’t We Talking About the Cognitive Health Crisis?– It’s probably the most important one.

Comment of the Week

“Funny! yesterday I was saying to my daughter that I was trying to be like if Francis Mallmann and Mark Sisson had a baby. Living with Mallmann”s lifestyle, but ripped as Sisson!.”

– I’d love to see a Mallmann/Sisson amalgam, Rafael, although I don’t know how realistic a baby would be. I’m a big fan of Mallmann, but not like that.

The post Weekly Link Love—Edition 5 appeared first on Mark's Daily Apple.

An Amazing Development For the Primal Movement…

Good morning, everyone. I’ve got a Weekly Link Love coming up, but first I wanted to share some news with you. 

So, it’s a big day. One of the biggest in my life.

Twelve years ago I set out on a mission to change lives with the beginning of the Mark’s Daily Apple blog. The ancestral health movement was at its very beginnings then, and the push for more natural and organic food choices was still small compared to the conventional offerings and messaging out there. Time went on, and that vision grew into vast new dimensions, including the creation (and dizzying growth) of Primal Kitchen®, my vision for the world’s best-tasting, health-enhancing, real-food pantry staples.

And change lives, we have. Over the last decade, I’ve had to adjust my goal from helping 10 million people claim better health to helping 100 million people do just that. It’s a good problem to have.

I’m excited to share news that I believe will help our Primal community knock that goal out of the park.

The Kraft Heinz Company—the leading player in condiments, makers of the iconic Heinz Ketchup and Grey Poupon mustard—is acquiring the Primal Nutrition and Primal Kitchen® brands. We’re joining Kraft Heinz’s Springboard, a dynamic platform created to partner with founders and brands that will disrupt the food industry.

Primal Kitchen will continue to operate autonomously, the entire team will stay on (with our headquarters based in Oxnard), and Morgan and I oversee the explosive growth of our brand. The products you have come to know and love will continue to be available (and now at more locations), made using the same awesome ingredients, curated as always by yours truly. And I get to spend even more time on my favorite part of the business—developing new sauces and dressings.

Kraft Heinz understands where the consumer is headed: better-for-you products with high-quality ingredients; which is why I’ll continue to man the helm. Primal Kitchen will continue our vision of offering real food products with nothing processed or artificial. So, rest assured—and I say this with certainty—the integrity of our ingredients won’t change. You’ll find the same high quality food products you’ve come to enjoy and trust from Primal Kitchen.

We founded and built the Primal Kitchen business on the unyielding commitment to creating the best-tasting, health-enhancing, real-food pantry staples on the market. This philosophy will stay with us as we leverage the resources of this new partnership. It’s an incredible development for the brand and an amazing opportunity for the Primal health mission.

And, I have to say, it’s a huge testament to how far we’ve come as a movement….

Kraft Heinz recognizes the value of our Primal Kitchen mission and the consumer demand for it. While Primal Kitchen’s growth to date has exceeded all industry standards and expectations, our partnership with an industry leader like Kraft Heinz now offers an unrivaled opportunity to reach millions more of the consumers who have been seeking products like ours for years. Based on the significant time I’ve spent with the Kraft Heinz team, we share a common vision regarding the future of food and the importance of consumer choices. I want you to know that I’ll be staying on as the face and guide for the brand, and I look forward to working with them to grow this partnership.

Finally and most importantly, I want to offer my immense gratitude to my amazing staff and to you, our incredible readers, customers, supporters and fellow travelers on this Primal journey. Twelve years ago, I couldn’t have envisioned this moment or the phenomenal growth of this movement. Your enthusiasm and encouragement have inspired me more than I could ever say and contribute to this vision every day. I’m thrilled to see what’s possible as we move forward together. Thank you for being a part of it.

The post An Amazing Development For the Primal Movement… appeared first on Mark's Daily Apple.

The 2018 Primal Gift Guide (and One Awesome Book Deal)

It’s about that time of year. Whatever your inclination or creed, whether you celebrate Christmas or Hanukah or nothing at all, gift giving is a solid, time-honored way to establish and maintain bonds and friendship, show people you care, and make another person happy (and, as you’ll see after today’s post, healthy). Today I’m going to lay out some of my favorite products. These are purchases I’ve made and loved, gifts I’ve received and given. (And I’m throwing in one of the best deals I’ve ever offered that combines new and old favorites on the Primal scene—but you’ll have to scroll to the end.)

Without further ado, here’s the 2018 Primal Gift Guide.

ChiliPad

Full disclosure from the outset—I’m an investor in this, and I only invest in products, services, and companies that I strongly believe in and use myself. This one I’ve used for about two years now, and it’s made a substantial difference in my sleep. ChiliPads are climate-controlled mattress pads with microtubes of water running through them. Heat the water, and the bed gets warm. Cool the water, and the bed cools off. The Single Zone pad can do one temperature at a time. If you or anyone you know has ever fought with their significant other about the temperature, they need the Dual Zone pad. It has two temperature zones, so the bed can be warm on one side, cool on the other.

Primal Kitchen® Gift Kits

We’ve got a few to offer. Got someone who you know wants to take the dive into keto but doesn’t quite know where to start (or who can’t cook a lick)? Grab them one of the Primal Kitchen Keto Starter kits. They’ll get mayo, dressings, avocado oils, and other delicious products to make eating keto easier, tastier, and healthier. If you’ve got a general foodie on your hands, get the Primal Kitchen Gift Kit, which includes a great chef’s knife and an engraved cutting board with some Primal Kitchen staples.

Instant Pot

For the two or three remaining people who don’t yet have one, an Instant Pot countertop electronic pressure cooker is a must-have. Goes great with the Keto Reset Instant Pot Cookbook.

The JOOVV

This is the best light therapy device I’ve used. It provides both near infrared light and red light that enhance healing, improve collagen production, and boost ATP production. I lay my JOOVV lengthwise on the ground against a wall and lie down next to it for 5-10 minutes a day. That’s plenty.

Xterra Inflatable Standup Paddleboard

If you’ve been reading this blog for any length of time, you know how much I love standup paddling. Anyone with access to a large body of water—the ocean, lakes, rivers, canals, reservoirs—should consider getting a paddleboard. Inflatables are the easiest entry point, and the Xterra is probably the best one around.

Meat Boxes

Buy Ranch Direct is offering free shipping on any order with this link. In addition to the great beef, poultry and pork offerings, they have a killer All-Natural Salami Variety Pack.

Vibram KSO Trek

Vibram just re-released their classic KSO Trek, my favorite model of theirs ever. It’s leather, and I actually wear it as a “dress shoe” with suit and tie (not that I recommend showing up to your big interview in a pair—unless it’s with me), jeans, and pretty much anything else. I keep several in rotation, shifting them to “turf shoe” once they lose their newness. I haven’t used better footwear for playing Ultimate Frisbee.

Alitura Santal Black Oil and/or the Instant Radiance Package

If you know a man looking for a good moisturizer, beard oil, or cologne alternative free of artificial fragrances, look no further than Alitura’s Santal Black Oil. It’s great for women, too, but I’ve found that men respond pretty well to it. Another option for anyone who digs a bit of pampering without leaving the house is the Instant Radiance Package, which offers spa-grade facial treatment.

Redmond Real Salt Kosher Salt

Harvested from ancient Utah sea beds, Redmond Real Salt is loaded with trace micronutrients and great flavor (it’s not just “salty”). If you’re shopping for a serious cook, Redmond Real Kosher Salt should be on your list.

Big Rhino Cleaver

This thing can handle a lot. It won’t quite do a beef femur, but I’ve successfully chopped through pork feet, ribs of all kinds, and lamb bones. Poultry parts part like butter. What’s great is that in addition to the bone-splitting power of the main blade, the upper curve is surprisingly sharp and agile for making smaller, more detailed cuts.

Sous Vide

I’m going to recommend two sous vide products. If you’re shopping for a serious cook who wants permanent sous vide residency on the counter, Dr. Eades’ Sous Vide Supreme is a good purchase. If you’re shopping for someone who just wants to try the sous vide method in several different settings, get the JOULE—an immersion sous vide device that turns any container of water into a sous vide.

AmazonBasics 15″ Cast Iron Skillet

Stumbled across these recently and didn’t even realize Amazon was making cast iron skillets, so I took the plunge. The quality is pretty good. Takes seasoning, gives a good sear. I’ve got mine up to the point where I can scramble eggs without them sticking. I credit lots of bacon and roasted chickens. If 15 inches is too big, they have smaller ones.

Chest Freezer

You can go one of two ways with the chest freezer, both relevant to Primal eaters. Your giftee can use the freezer as a freezer, as a way to stock up on meat or even buy a quarter cow. Your giftee could go the way of Brad Kearns, who keeps a chest freezer full of cold water and hops in it for a few minutes every single morning (***after unplugging the unit). What would I do? Buy the freezer and pass along the article where Brad lays out his use of the chest freezer as a cold plunge tank so whomever receives it can decide.

Eat What You Love: Everyday Comfort Food

This book isn’t out til December 4th, but it’ll definitely arrive in time for the holidays. It’s a great cookbook for people who want to eat the comfort food we all (let’s face it) miss and stay gluten-free, Primal, and dairy-free.

The Whole30 Slow Cooker

No, it’s not a crockpot that instantly turns off whenever a Whole30® non-compliant food is added. It’s a cookbook for Whole30 people who don’t have the time or inclination to slave over a hot stove or pot. For people who want the convenience of tossing a bunch of healthy ingredients into a pot in the morning and coming home to a delicious home-cooked meal.

The Keto Reset Set of Books

What can I say? It’s the ultimate set of resources for understanding the logic of keto and for implementing keto as the healthy, nourishing and delicious diet it can be. Get step by step instructions for making the full transition in The Keto Reset, and enjoy hundreds of amazing recipes you can easily make in your own home kitchen in The Keto Reset Diet Instant Pot Cookbook and the The Keto Reset Diet Cookbook. They will literally change your life.

And Now For the Deal…

The award-winning Primal Connection was my favorite book to write, and it remains the top resource for extending the Primal Blueprint beyond the realm of physical health to encompass everyday peace, prosperity and fulfillment.

It also happens to make a pretty awesome gift…for anyone looking to deepen their Primal commitment or for someone who’s totally new to Primal. (I’ve had a lot of folks tell me over the years that The Primal Connection was their entry point to Primal living.)

To celebrate the gift-giving season—and to highlight the New Primal Kitchen® sauce line, I’m offering one of the best deals I’ve ever put together here.

Buy Classic and Golden BBQ Sauce + Steak Sauce, and I’ll throw in a Classic Primal Kitchen Mayo…plus a copy of The Primal Connection. But hurry—this deal expires 12/7/18 at midnight PST. 

Click through HERE or use code GETSAUCY at checkout on PrimalBlueprint.com.

For those of you unfamiliar with The Primal Connection, here’s a bit about it. Head on over to PrimalBlueprint.com to read an excerpt, too.

Honking horns, loud office chatter and whirring machines batter our ears with incessant noise. Artificial light and digital stimulation overstress our nervous systems day and night. Traffic jams, long lines, interruptions, distractions and big egos pervade daily life in such a manner that we don’t even realize the piece—or rather the peace—that’s gone missing. Mark Sisson, the leading voice in the Evolutionary Health Movement and author of the bestseller The Primal Blueprint, extends the primal theme beyond diet and exercise basics in this much-anticipated sequel. The Primal Connection: Follow Your Genetic Blueprint to Health and Happiness presents a comprehensive plan to reprogram your genes and overcome the flawed mentality and hectic pace of high-tech, modern life so that you can become more joyful, carefree and at peace with the present. You’ll learn to make scientifically validated, highly intuitive connections in all aspects of your life, and emerge with a renewed appreciation for the simple pleasures of life and our most precious gifts of time, health and love. The Primal Connection allows you to have it all; you’ll honor your ancient genetic recipe for health while still enjoying the comfort and convenience of modern life.*

Now let’s hear from you. Write in down below with the health and fitness-related gifts you’ll be giving and receiving. I’m always interested in something new.

Thanks for reading, everyone. Take care.

The post The 2018 Primal Gift Guide (and One Awesome Book Deal) appeared first on Mark's Daily Apple.

Why an “Ab Routine” Isn’t Necessary (and What I Do Instead)

One of the first things people do when they start working out is focus on their abs—crunches, sit-ups, leg lifts, bicycles, and the like. I mean, who doesn’t want a six-pack? Entire fitness schools have sprung up around the idea of targeting your abs with direct work. Take Pilates. In its purest iterations, it’s considered a “total body” philosophy, but the way most classes seem to go you end up spending all your time doing a bunch of complicated crunches and other targeted ab work (and grimacing every time you cough for the next week).

Let me make a radical proposal here. All this ab work isn’t necessary.

Don’t get me wrong. The “abs” are extremely important. Not only do they round out the physique and look great, but abdominal strength also provides stability, supports good posture, and improves movement. Strong abdominals allow and enhance the full expression of a person’s athleticism. Running, jumping, lifting, throwing (balls, spears, or punches), and basically any movement all require—and are improved by—strong abs (i.e. a strong “core”).

When you think about training the abs, consider what the abdominals’ purpose is: to provide a stable foundation for the rest of your body as it moves. They can move, but it’s not their primary function. As such, the way most people train abs is completely superfluous and ignores that essential function—maintaining stability and resisting movement. When you think about it that way, crunches and sit-ups don’t make a whole lot of sense.

What Kinds of Ab Work Make Sense?

Deadlifts make sense because your hips are designed to hinge to allow you to pick up objects.
Squats make sense because your knees are meant to flex and extend under load.
Pull-ups make sense because your lats and biceps are designed to pull your body’s weight upward.

But crunches? Abs are best at holding steady and supporting all the other tissues and limbs as they move through space. Using your abs to move heavy weight a few inches is just weird. It “works,” but is it ideal? No.

If you insist on direct ab work, focus on movements where the abs don’t actually move all that much.

Instead of crunches (abs moving), do bicycle crunches (abs stationary, legs moving).
Instead of sit-ups (abs moving), do hanging leg raises (abs stationary, legs moving).

In both cases, you’ll be blasting the hell out of your abdominals, but you won’t be flexing and extending your spine.

Okay, with all that out of the way…

What Do I Do For Ab Work?

I don’t do much direct ab work. You won’t find me doing crunches or bicycles. Instead, I’m using my abs all the time.

When I’m doing pushups, I’m tightening my abs. A strong, stable, cohesive abdominal complex makes my pushups better and stronger. Do a pushup without tight abs, and your hips will dip toward the ground. You’ll be sloppy and weak.
When I’m doing deadlifts, I’m tightening my abs. My abs are resisting the pull of the heavy bar. They’re preventing my spine from rounding and hurting itself.
When I’m doing pull-ups, I’m using my abs to maintain a cohesive frame. Try it. Instead of kicking your legs or flopping them around to propel yourself upward, keep them straight and tight. Tighten your abs. Think of your entire body, from top to bottom, as a single piece. Pull that piece up past the bar. Feeling it in the core, are you?
When I’m standup paddling, I’m using my obliques, my “outer abs.” They support the paddling motion. They’re my base of support. Go paddle for an hour as a beginner, then see how your sides feel the next day.
When I’m doing band pull-aparts (a great shoulder pre/rehab movement, by the way), I’m tightening my abs.

Heck, when I’m driving my car or carrying my groceries or walking the dogs, I’m tightening my abs.

It doesn’t matter what you’re doing. The abs figure prominently.

There’s probably one exercise I do specifically for my abs, and that’s the plank. But again, the planks work the abs by resisting movement, by keeping your body straight and solid against the pull of gravity. They aren’t moving.

I made a short video on how I work my abdominals without a specific abs routine. Take a look.

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Finally, the single most important thing you can do for your abs in terms of looks, of course, is to become a better fat-burner. Hidden underneath even the most sedentary, flabby exterior is a rippling six pack. Simply possessing basic human anatomy means you have visible abdominals somewhere under there. Get lean enough and you’ll see them.

Thanks for stopping in today. Questions, thoughts? I’d love to hear them.

The post Why an “Ab Routine” Isn’t Necessary (and What I Do Instead) appeared first on Mark's Daily Apple.

Instant Pot Bolognese With Spaghetti Squash

Once you’ve had real Bolognese sauce, you never look at spaghetti sauce the same again. Bolognese has a richly nuanced, deeply umami flavor that satisfies in a warm, homey (and foodie) way. Paired with lower carb, higher nutrient spaghetti squash, this meal makes for a true Primal favorite everyone at the table can enjoy. And with the convenience of an Instant Pot, you’ll be out of the kitchen in around 20 minutes, with dinner on the table in about 45 total. Simply cook the squash while you’re busy prepping the sauce ingredients for the ultimate in efficiency. The end result? A rich and meaty Bolognese dish that tastes as good as sauce that simmers for hours.

Time in the Kitchen: 20 (with additional 30 minutes cook time for sauce)

Servings: 8

Ingredients:

2 spaghetti squash (for double batch)
2 tablespoons extra virgin olive oil (15 ml)
1 onion, finely chopped
2 carrots, grated
2 celery stalks, finely chopped
4 garlic cloves, finely chopped or thinly sliced
2 pounds ground pork (900 g)
2 teaspoons dried oregano (10 ml)
2 teaspoons salt (10 ml)
2 tablespoons tomato paste (30 ml)
½ cup beef bone broth (120 ml)
2 15-ounce cans diced tomatoes, and their liquid
1 bay leaf
Garnish: fresh basil and grated Parmigiano-Reggiano cheese

Instructions:

Cut spaghetti squash in half (lengthwise makes shorter noodles and crosswise makes longer noodles). Scoop out the seeds in the center.

Add a cup of water to the Instant Pot. Place a steaming trivet in the bottom of the Instant Pot and set the squash halves on top. Cover and make sure the pressure release valve is set to “sealing.” Select the “manual” setting and set the cooking time for 20 minutes on high pressure.

After cooking time, do a quick release by moving the pressure release valve to “venting.” Remove squash and pour out any liquid that has collected inside the squash. Use a fork to pull the squash apart into “noodles.” Set aside.

While the spaghetti squash is cooking, prep the sauce ingredients.

When you’re ready to make the meat sauce, select the sauté setting on the Instant Pot, and heat the olive oil. Cook the pork about 10 minutes until fully browned, then remove and drain on a plate lined with paper towels. Leave a tablespoon or two of pork fat in the bottom of the pot (draining the rest to discard or save for other cooking uses).

Add the onion, carrots, celery, garlic and sauté about 5 minutes to soften the veggies. Add ground meat and season with oregano and salt. Break the meat up into small pieces.

In a bowl, whisk together the tomato paste and bone broth. Pour into the Instant Pot with the diced tomatoes and bay leaf. Mix well.

Cover and make sure the pressure release valve is set to “sealing.” Select the “manual” setting, and set the cooking time for 30 minutes on high pressure. Move the pressure release valve to “venting” for a quick release.

Store half of the Bolognese in a food storage container.

Serve the other half on top of the spaghetti squash (if needed, reheat the squash briefly in the microwave) with fresh basil and grated Parmigiano-Reggiano cheese.

Nutritional Info (per serving—8 servings from doubled batch recipe):

Calories: 450
Carbs: 13 grams
Fat: 28 grams
Protein: 33.5 grams

The post Instant Pot Bolognese With Spaghetti Squash appeared first on Mark's Daily Apple.