Mark Sisson's Blog, page 14

Peppermint Essential Oil: Uses and Benefits

Ah, peppermint. It’s a classic scent and flavor that just about everyone enjoys. What are your positive associations with peppermint? Candies snuck to you by your grandmother, minty fresh breath, peppermint hot chocolate or lattes on a cold winter morning?

And it’s not just for culinary treats and oral care. Oil distilled from the peppermint plant—scientific name Mentha x piperita—is broadly useful for medicinal and aromatic purposes. Peppermint oil contains beneficial compounds, notably high levels of menthol, which give it antimicrobial and antioxidant properties.

I’m not really an essential oils guy, but lavender oil and peppermint oil are two we usually have on hand because they are so multifunctional. Here are some research-backed benefits of peppermint. 

6 Reasons to Use Peppermint OilPeppermint Oil Helps with IBS (Irritable Bowel Syndrome)

I know from personal experience how IBS symptoms like bloating, diarrhea, constipation, and cramping affect day-to-day quality of life. For me, removing grains and adopting a Primal lifestyle have made all the difference, but if you’re still dealing with IBS symptoms, peppermint oil might help. 

Two recent meta-analyses concluded that enteric-coated peppermint oil capsules are significantly better than placebo at relieving pain and global IBS symptoms. https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti... It’s also effective for kids.https://pubmed.ncbi.nlm.nih.gov/11148... ">3 Possibly it works by decreasing muscle spasms, killing pathogens, relieving pain directly, and/or reducing inflammation.

Peppermint Oil for Headaches

This might be one of the oldest traditional uses for peppermint. Contemporary studies confirm that peppermint oil applied topically or intranasally can provide headache relief on par with traditional pain relievershttps://journals.lww.com/ebp/Citation... or lidocaine.https://www.ncbi.nlm.nih.gov/pmc/arti... 

Mix a drop or two of peppermint essential oil in a carrier oil like jojoba. Use your fingertips to massage the oil into your temples, being careful not to get too close to your eyes. (Trust me, peppermint plus eyeballs is not a good combo.) Or add 5 to 10 drops of peppermint oil to a diffuser and practice some resonance breathing. This is especially great if you have a tension headache. 

Prevent Nausea and Vomiting

A buddy of mine had surgery a while back. As part of the post-op care, the hospital offered him the option of aromatherapy—choosing between a few different scents, including peppermint, which he could sniff to control post-surgical nausea and vomiting. And it worked, which he thought was pretty cool. I’ve since heard of other hospitals starting to use this approach. In a couple studies I looked at, not only does peppermint oil mitigate nausea and vomiting, patients preferred it to antiemetic drugs.https://pubmed.ncbi.nlm.nih.gov/32985...

Peppermint oil aromatherapy has proven effective postoperatively,https://pubmed.ncbi.nlm.nih.gov/32891... as my friend can attest, during pregnancy,https://www.ncbi.nlm.nih.gov/pmc/arti... and while undergoing chemotherapy.https://pubmed.ncbi.nlm.nih.gov/33197... Products containing peppermint oil can also help with motion sickness.

Possibly Relieve Itching

Chronic itching, called pruritus, can drive you up a wall. Two small studies suggest peppermint oil might help. In one, participants applied either peppermint oil or petroleum jelly over areas of chronic itch twice daily for two weeks.https://www.ncbi.nlm.nih.gov/pmc/arti... ">10 In the other, pregnant women took either a placebo or peppermint oil diluted in sesame oil twice a day orally for two weeks.https://www.ncbi.nlm.nih.gov/pmc/arti... ">11 In both studies, peppermint oil provided better itch relief than the alternative. 

Some people also use peppermint oil topically to relieve symptoms of skin disorders like eczema. However, peppermint can be too harsh for some people’s sensitive skin, so approach with caution. Always mix it in a carrier oil, and before slathering it all over already inflamed skin, take the time to do a patch test. Apply a small amount of diluted peppermint oil on a patch of skin where you don’t have an eczema or psoriasis rash (the inside of your arm if possible). Dab on the oil mixture morning and night for a week. If everything seems good, apply a small amount to the affected area and see how it responds.

Peppermint Oil for Allergies?

I know a few people who swear by the “allergy trio” for seasonal allergies—peppermint, lavender, and lemon essential oils. I couldn’t find any actual research on its effectiveness, but it’s clear that many people believe it helps with their allergy symptoms. Placebo? Maybe, but if it works… Next time allergies strike, add a few drops of these oils to a diffuser and see if you notice any benefit.

Peppermint Oil for Bugs and Pests

Peppermint oil can be a safer alternative to chemical bug repellents in certain circumstances. It’s particularly effective for getting rid of aphids in your garden. Peppermint (and many other plants) produces a chemical called (E)-beta-Farnesene that acts as a chemical messenger between flora and fauna. (Technically (E)-beta-Farnesene is an olefin if you need a factoid for your next dinner party, and ants produce it to use as a trail pheromone to mark food routes for other ants.) 

I digress. You can make a DIY pest spray by filling a spray bottle with

2 cups of water10 to 15 drops of peppermint essential oilA few drops of dish soap (optional)

Give it a shake. Before spraying it all over your plants, test it on a few leaves and wait a few days. Tomatoes and radishes, in particular, may not like peppermint oil being sprayed on them. 

You can also use this spray on countertops to discourage ants from marching into your kitchen. Or, put a few drops of peppermint oil on a cotton pad and place it where ants are entering your house. Anecdotally, some people have success getting rid of spiders and mice this way too. Don’t leave peppermint oil around if you have dogs or cats, though, as it can be toxic. 

Peppermint Oil Safety

Peppermint oil is generally regarded as safe for humans to use topically (when appropriately diluted), aromatically (diffused), or when taken as instructed in prepared enteric-coated capsules. Some people are more sensitive to it than others, though, so always test out your reaction. 

Peppermint oil can also interact with the drug Cyclosporine. Talk to your doctor before taking enteric-coated capsules if you have low stomach acid or take PPIs or H2 blockers.

And keep peppermint oil away from pets.

Diffusing is a great place to start. Try it next time you have a headache, allergies, or nausea, or you’re stressed or have to do focused work. Let me know if it helps.

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References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337770/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5814329/https://pubmed.ncbi.nlm.nih.gov/11148527/ https://journals.lww.com/ebp/Citation/9900/Does_peppermint_essential_oil_relieve_headache.80.aspxhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6647908/https://pubmed.ncbi.nlm.nih.gov/32985338/https://pubmed.ncbi.nlm.nih.gov/32891278/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960050/https://pubmed.ncbi.nlm.nih.gov/33197662/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5066694/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3813175/

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New and Noteworthy: What I Read This Week—Edition 200

Research of the Week

Non-nutritive components of ultra processed foods are likely causes of widespread gut issues.

Omega-6/Omega-3 balance of red blood cells improves atherogenic risk factors.

“Impairing” carbohydrate absorption extends lifespan in mice.

Carnitine intake protects brain development in preterm infants.

Machine learning tries to map individual amino acid intakes to health.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Don’t Let Your Branding Sabotage Your Coaching with Naomi Gee

Media, Schmedia

The oldest plant genome comes from an ancient watermelon.

“Debunk.”

Interesting Blog Posts

Dr. Cate on what might really be in flavored sparkling water.

Blue blockers reviewed.

Social Notes

On energy levels.

Everything Else

Reminder that the modern Indian diet is full of terrible oils and that better alternatives exist.

Things I’m Up to and Interested In

You hate to see it: Fake meat in free fall.

Interesting responses: What does the low-carb community agree with that the general public disagrees with?

There it is: “Our study found that cooking with lard/other animal fat oil is more beneficial to cardiovascular health in older Chinese. Dietary guidelines should seriously consider the health effects of substituting vegetable/gingili oil for lard/other animal fat oil for different populations.”

Interesting study: Genetically modified soybeans with higher MUFA and omega-3 and less omega-6 have cardiovascular benefits.

What have I been saying?: Walking for creativity.

Question I’m Asking

How do you boost creativity?

Recipe CornerDairy-free flourless chocolate cake.Time to start thinking about turkey recipes.Time Capsule

One year ago (Nov 5 – Nov 11)

Is Saturated Fat Healthy?—Well?Common Misconceptions About the Primal Blueprint—What do people get wrong?Comment of the Week

“Pay attention.
Anything that brings your attention to the moment, is worth a moment of your attention.”

-I like that, Dave.

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Becoming Your Own Thyroid Advocate

Today I’m pleased to bring you a post from my longtime friend and Primal supporter Elle Russ. Elle has long worked to help people with thyroid conditions advocate for themselves and find their way back to better health. Now she has a new course that is sure to help many more. Check it out!

Throughout my life I have come to realize that no one cares more about your health and wellbeing than you. This is why, in the event that you get diagnosed with a disease or health condition, it is critical to learn all that you can about the topic—because you might be able to help yourself by helping your doctor help you.

It is called the “practice of medicine” for good reason… science and medicine evolve and change over time but unfortunately, uninformed doctors do not grow and change with it. When you dive deep into whatever is ailing you, often you can learn something that can help your doctor practice medicine with you and move beyond their shallow understanding of a medical topic.

Such is the case with thyroid conditions. There are too many doctors practicing outdated conventional thyroid wisdom, and as a result, hypothyroid patients are still suffering. Some patients lament, “I have been struggling with thyroid issues for 15 years!” No one should ever struggle for years and years, because every single thyroid condition is fixable.

EVERY SINGLE THYROID CONDITION IS FIXABLE.

IF YOU HAVE NOT FIXED YOUR THYROID ISSUES YET – IT IS LIKELY DUE TO ONE (OR BOTH) OF THESE REASONS:

You are dealing with an uninformed doctor, endocrinologist or practitioner who is clueless about how to solve it.YOU are uninformed about your disease and therefore cannot help yourself nor help your doctor practice medicine with you in order to fix it.

Anyone struggling with thyroid issues for years is solely the result of being with a doctor who is uninformed about ordering the correct lab work, properly diagnosing and accurately assessing that lab work, and then treating the patient effectively and efficiently. You also need to be informed in order to solve hypothyroidism, Hashimoto’s, reverse T3 hypothyroidism, post radioactive iodine treatment (RAI), post thyroidectomy (removal of the thyroid gland often due to thyroid cancer), and Graves disease (hyperthyroidism).

Thyroid 101

The thyroid is the master gland of the human body. The thyroid gland controls the metabolic rate of every organ in the body, from the production and regulation of sex hormones, adrenal hormones, body temperature, growth development, brain function, and heart rate to every other element that keeps your body functioning. Inadequate thyroid hormones in the human body will ultimately contribute to a miserable existence, likely rampant with diseases, health problems, and accelerated aging.

Over 200 million people worldwide and over 25 million Americans have some form of thyroid disease, yet 60% are undiagnosed and unaware of their condition. Undiagnosed or mistreated hypothyroidism can put people at risk for serious conditions, such as depression, high blood pressure, high cholesterol, type 2 diabetes, insulin resistance, cardiovascular disease, osteoporosis, gynecological issues (infertility, miscarriages, fibroids, PCOS , etc.), hormonal imbalances, adrenal fatigue, anemia, and other health conditions.

I suffered for about seven years of my life due to undiagnosed and mistreated hypothyroidism and reverse T3 hypothyroidism. Unfortunately, my story is not unique, because like millions of thyroid patients all over the world, I was unable to find a doctor or an endocrinologist who was informed enough to fix my hypothyroidism. After two miserable years of being misdiagnosed and undiagnosed, I finally took my health into my own hands and became my own thyroid advocate. It was a scary place to be, feeling neglected by the medical community and by more than fifty highly regarded physicians. If I had trouble finding a doctor to help me in a major international city like Los Angeles, California, I cannot even imagine how hard it would be to go through this ordeal in the smaller towns and cities throughout the United States and elsewhere in the world.

When I decided to reject the dead-end mainstream medical journey I was on, my body and health were deteriorating so rapidly that I spent every day in full-blown misery, riddled with more than thirty hypothyroid symptoms. Trying to start with a clean slate and be open to all possibilities, I ordered my own lab work and went about FIXING IT MYSELF.

And it worked! It worked phenomenally well. In 2016, Mark Sisson published The Paleo Thyroid Solution, my #1 bestselling book with the only lifestyle and weight loss plan specifically targeted for maximizing thyroid hormone metabolism in harmony with paleo/Primal/ancestral health principles.

In 2022, after a decade of coaching thyroid clients around the world, I created The Ultimate Thyroid Course—the most comprehensive thyroid course available with 17 modules and 29 hours of content. This course provides the in-depth guidance and tutorials necessary to solve thyroid issues, achieve vibrant health, and optimize thyroid fat-burning hormone metabolism. The course includes expert health tutorials from established integrative physician Gary E. Foresman, MD, along with a variety of thyroid hormone dosing protocols and detailed tutorials on how to evaluate thyroid lab work, detox, heal your gut, address and treat autoimmune thyroid disorders, and much more.

You are not unlucky if you still suffer with thyroid issues… you just haven’t figured it out yet!

Who is The Ultimate Thyroid Course for?Any person suffering with thyroid issues (Hashimoto’s disease, hypothyroidism, reverse T3 issues, RAI, thyroidectomy)MDs and other medical health professionals and practitioners who struggle to effectively help hypothyroid clients and patientsHealth coaches who desire in-depth knowledge on thyroid issues in order to guide their coaching clients

When you visit The Ultimate Thyroid Course website, you can listen to audio clips of experts along with audio testimonials and success stories on a variety of thyroid issues. Don’t spend another day suffering with thyroid problems when there are concrete solutions and answers. My expertise in this arena has already helped thousands of people around the globe stop feeling fat, foggy, and fatigued—and reclaim their health. You can do it too!

Use code MDA at checkout for 10% off The Ultimate Thyroid Course.

 

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Elle Russ is a #1 bestselling author, world-renowned thyroid expert, and thought leader on confidence and self-esteem. She is the author of Confident As Fu*k and The Paleo Thyroid Solution – a book which has helped thousands of people around the world reclaim their health.

Elle has been coaching people all over the world in a variety of areas for over a decade. She is also the host of The Elle Russ Show – a weekly show intended to inspire, motivate, and educate. Elle offers affordable online courses and free masterclasses. Visit ElleRuss.com to learn more.

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How to Get Over Jet Lag

People often ask me about my “latest” jet lag protocol. Do I have any new tips, tricks, tools, supplements, or devices that I swear by to get over jet lag when flying? No, and here’s why:

My basic jet lag protocol already works so well that there’s absolutely no reason to try including any newfangled hacks, tips, or pills. It’s based entirely on human circadian biology, which hasn’t changed for hundreds of thousands of years. I literally never get jet lag if I stick to my methods. And I put it to the test on a regular basis, traveling quite extensively on transcontinental flights. Jet lag is supposed to get worse with age, but it’s only gotten easier and easier for me.

The experts would have you believe that each hour of time zone change requires one full day to adjust. That was certainly true for me in my 20s when I went to Europe without knowing anything about circadian rhythms, but it doesn’t have to be that way. You don’t have to get jet lag. You shouldn’t. And I’m going to tell you how to avoid it. Let’s get right into it.

Preparing for Flying East vs. West

To begin with, how you treat the flight is going to differ somewhat based on what direction you’re flying.

Preparing for Flying EastBreak eastbound overnight flights into two short “days”. If you’re doing a big flight east, heading over the Atlantic or Pacific to new lands, it will generally be an overnighter. With that in mind, break your flight up into two short “days.” If the flight is eight hours, the first four hours are “night” and the last four are “day.” If it’s 16 hours, the first eight are nighttime and the last eight are day.Sleep at “night”. Sleep as much as you can, as early as you can, during the “nighttime” portion of the flight. This will help normalize your circadian biology and get your body into the “mindset” of day and night. Don’t eat at “night.”Stay awake during the “day”. Act just like you do in normal daytime. Read, work, catch up on emails, watch movies. Just stay awake. If it were acceptable to walk the aisles, I’d say walk the aisles.Get all your calories in during the “day”. You don’t have to eat, but if you’re going to eat, do so in the “daytime” portion of the flight.Preparing for Flying WestFor long flights west, a short nap in the middle is fine. Let your body decide to sleep or not. Just don’t sleep so long that you end up having trouble sleeping at the new location when night comes.Eat, or not. But don’t overdo it.Inflight Tips for Avoiding Jet LapConsider fasting

Fasting has been shown to help stave off jet lag, so fasting can actually help you adapt to the new time zone.https://pubmed.ncbi.nlm.nih.gov/35893...

Set your watch

Setting your watch and clock to the new time zone before you actually get there helps you get in the “mood” or mindset of the new location. This can happen subconsciously, and I firmly believe your body will begin adjusting in subtle ways simply by setting the clock.

Don’t get to sleep using alcohol or sleeping pills

Sleep without pharmacological enhancement. It’s the worst thing to use to get to sleep. Your sleep will be disrupted, poorly constructed, and it won’t “take.” Your body won’t interpret it as real sleep, setting you back even further.

Consider the window seat

The con of the window seat is you have to climb over people to go to the bathroom. But if you’re trying to get some sleep on the flight, having the window to wedge up against is worth it. And you won’t have people climbing over you all during the flight to get to the bathroom. The pros outweigh the con for me.

Have a tomato juice

The salty potassium-rich tomato juice is incredibly helpful for keeping you hydrated and preventing the amount of urination you have to do. Something special about a can of tomato juice on a plane.

What to Do When You Land to Avoid Jet LagAdapt your mindset to the new location

It’s not a “new time zone.” It’s “your” time zone. You are here, living in this time zone. Treat it like a normal day. Set your watch, forget what happened the day before. This is your here, this is your now. Adapt.

Stay awake and active until bedtime in the new location

When you arrive, stay up and active until bedtime in the new location. No napping. Keep moving.

Be outside as much as possible

The natural light is your friend. It will help set your circadian rhythm and it’ll keep you awake.

Take a long walk

Walk as long as you can. It’ s great way to explore a new city, and it keeps you moving and keeps you from wanting to nap. It also exposes you to sunlight, which as I explained will improve your circadian realignment to the new location.

Eat a meal at the right times, but don’t go too heavy

Food is another circadian entrainer. Eat meals in accordance with the right meal times at the location.

Keep a bar of dark chocolate on you

If I land in the AM in the new location, I’ll make sure to eat half a bar of dark chocolate for breakfast along with some coffee. Dark chocolate has been shown to help stave off jet lag when eaten for breakfast (albeit in animals).https://www.nature.com/articles/s4159...

Preparing for Bedtime in the New LocationTake 10 mg melatonin before bed

45 minutes before bedtime in the new location, take 10 mg of melatonin. This will help you get to sleep quicker, sure, but more importantly it will tell your circadian clock that it’s bedtime and get you adjusted to the new time zone.

Next night, take 5 mg. The next next night, take 2.5 mg. Then you’re done with melatonin.

Follow all the normal sleep hygiene rules

Reduce artificial light after dark, wear blue blocking goggles, perform the same bedtime routine you follow at home, read some fiction in bed. All the sleep hygiene rules still apply.

What to Do the Next DayTrain outside in the early morning sun

Go for a run, do some sprints, or get a workout in outside in the sun. If you can manage doing it as the sun rises, all the better. Intense physical activity coupled with AM sun helps establish and entrain your new circadian rhythm.

Maintain previous day strategies

Long walk, lots of light, stay active, no napping, regular meals. Keep it up to maintain the adaptation.

Common Mistakes People Make with Jet Lag

Taking a nap when they arrive. This is supposed to “take the edge off” things, but all it does is keep your circadian rhythm hewed to your home time zone and ruin your ability to adapt to the new one.

Avoiding melatonin. People think taking melatonin is “unnatural.” You know what’s unnatural? Flying halfway across the world and expecting your circadian rhythm to just adjust on its own. Melatonin is an incredibly useful tool for entraining a new rhythm. Everyone should use it.

Pigging out and binge drinking. You’re tired from the long flight. You’re irritable. You’re on edge. It might feel good to eat a giant meal of junk food and open a bottle of wine (or two), but don’t do it. You’re only setting yourself back.

Taking it easy. Taking it easy the first day feels like a good idea because you’re exhausted, but it’s the last thing you need. Instead of “taking it easy” in the hotel, drawing the shades, and watching weird foreign TV, you need to be out and about experiencing the new location and getting adapted.

And thus concludes my jet lag protocol. It’s easy and feels quite natural. After all that, life will feel normal and you can simply enjoy the trip!

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Natural and Alternative Eczema Treatments

Dry, red, itchy skin? Chances are you have eczema. Or rather, chances are you have one of the many skin conditions that doctors lump together under the term “eczema.” It’s extremely common, affecting up to 20 percent of children and 5 percent of adults (and considerably more in some parts of the world).https://www.ncbi.nlm.nih.gov/pmc/arti... And it’s also incredibly frustrating when you’re trying to find solutions. 

People of any age can develop eczema, but it’s more common in babies and children. I’ve frequently had readers write to me over the years expressing their frustration and dismay over their inability to solve their children’s—or their own—eczema puzzle. Unfortunately, treating eczema is tricky for several reasons. The underlying causes aren’t well understood. People have idiosyncratic triggers that can be hard to identify. Sometimes, recommended treatments actually make symptoms worse. 

As with other common skin issues like psoriasis, the onus often falls on patients or their parents to experiment on their own to find the combination of remedies that works for them. Today we’ll cover some natural therapies that can help stop the itch and calm down inflamed, angry eczema rashes.

What Causes Eczema?

Doctors don’t necessarily have to understand the root cause of a particular affliction to treat it effectively, but it sure does help. In the case of eczema, the root cause(s) remain elusive. We know that the skin’s barrier becomes disrupted and skin cells aren’t able to hold moisture. There’s certainly a genetic component. But eczema is also triggered by environmental exposures to things like mold and secondhand smoke, and some women develop eczema for the first time when they become pregnant.https://www.ncbi.nlm.nih.gov/pmc/arti... 

It has something to do with the immune system, and folks with eczema are more likely than the average person to have one or more autoimmune diseases. But it’s not an autoimmune issue like psoriasis. People with food or environmental allergies are more likely to have eczema, and allergic reactions can cause eczema to flare up. But it is not itself an allergic condition. 

I came across this great quote from one Dr. E. D. Chipman writing in the California State Journal of Medicine in 1914:

“Eczema was defined by Bateman 100 years ago as ‘a non-contagious eruption, generally the effect of an irritant, whether externally or internally applied, but occasionally produced by a great variety of irritants in persons whose skin is constitutionally very irritable.’ It has been said that this definition cannot be improved upon today.”  

Another hundred years on, and that still seems to sum it up. People with eczema are especially sensitive to things happening sometimes inside and sometimes outside their bodies for reasons that aren’t always clear. 

8 Alternative and Natural Eczema Treatments

As common as eczema is, there isn’t all that much research into treatment options, particularly not natural or alternative (read: non-prescription) treatments. Many proposed remedies are based on anecdotal evidence, often from parents-turned-citizen-scientists desperate to help their children. 

Nevertheless, start by talking to a doctor and getting a proper diagnosis if you can. The most common type of eczema is atopic dermatitis, but there’s also contact dermatitis, nummular eczema, dyshidrotic eczema, seborrheic dermatitis, and stasis dermatitis. You and your doc may decide that topical steroidal creams or a drug option are right for you. Still, you’ll probably want to employ one or more additional strategies like the ones below. 

1. Avoid eczema triggers

When it comes to eczema, prevention is the best medicine. Eczema triggers are diverse and highly individual, so it can be a long road to finding your unique triggers. But a good place to start is by eliminating the big ones:

Personal care products containing fragrances, alcohol, or other irritating ingredientsHousehold cleaners with strong fragrances or harsh chemicals (try swapping in DIY cleaning solutions)Clothes made from wool or scratchy fabrics and clothes that rub uncomfortably against rash-prone areas

Consider keeping a symptoms journal. Notice if flare-ups are more likely when the weather is hot or cold, when you sweat more, or when you’re especially stressed, for example.

2. Moisturize with good fats

There is no shortage of creams and lotions marketed to eczema sufferers. The problem is, because their skin is so sensitive, even the ingredients found in eczema-specific products can make rashes and itching worse. Many conventional products also contain petrolatum, which Primal folks generally choose to avoid. 

You’ll have the best luck looking for options that contain the fewest ingredients possible and no added fragrances (except perhaps as provided by essential oils like lavender or tea tree that you know work for your skin). Aloe, coconut oil, jojoba oil, and shea butter are all good options that work for a lot of people.

Another one worth trying is tallow. Tallow contains fatty acids like stearic acid and vitamins like vitamin E that are highly beneficial for healthy skin. Many people use tallow-based moisturizers on eczema rashes with great success, but it doesn’t seem to get much attention in the dermatologic community. You can render beef tallow (preferably from grass-fed, grass-finished cows) if you’re so inclined, or it’s pretty easy to find tallow products online. Just check the other ingredients.  

3. Try not to scratch

This one isn’t really a remedy, but it’s an important practice nonetheless. Scratching breaks the skin’s barrier and opens you up (literally) to infection, scarring, and more intense itching than you started with, a phenomenon known as the “itch-scratch cycle.” 

As you know if you have eczema, though, the drive to scratch can feel overwhelming. Some tried and true ways to deal with itching other than scratching are:

Try cold compresses on the itchy areasUse compression sleeves designed for eczema to apply light pressureTap around the rash with your fingers rather than scratching. 

Wet wraps are another dermatologist-recommended option. Apply moisturizer or topical creams over the rash, then cover them with a damp bandage or sleeve, followed with a dry layer. Leave it on for several hours or overnight. Ask your doctor what protocol is best for you. 

4. Manage stress

One of the reasons the urge to scratch can become so overwhelming is that eczema itch may be both neurogenic and psychogenic. In other words, some of the itchiness originates in the skin like you’d expect, but at least for some patients—and it’s unclear how many or how often—there is also a psychological origin.https://www.ncbi.nlm.nih.gov/pmc/arti... ">3

Stress and anxiety are well-known eczema triggers. This often leads to a downward spiral where a stressful event causes your eczema to flare, then the added stress that accompanies the flare leads to more itching, which leads to more stress (and often, sleep disruption), and on and on. Interventions such as cognitive behavioral therapy to manage negative thoughts around your symptoms can help a lot.https://www.ncbi.nlm.nih.gov/pmc/arti... ">4

5. Get an air purifier

There is evidence that childrenhttps://pubmed.ncbi.nlm.nih.gov/18449... and adultshttps://pubmed.ncbi.nlm.nih.gov/29908... ">6 who live in areas with more traffic-related air pollution are more prone to eczema outbreaks. Dust mites, pet dander, mold spores, and pollen can also lead to flares in susceptible individuals.

An air purifier with a HEPA filter helps to remove those substances from your home environment. It’s potentially a good investment, especially if you know you are sensitive to airborne allergens.

6. Take a bath

But not just any bath. Soaking for too long or in water that’s too hot makes matters worse, but 10 to 15 minutes in a warm bath with two cups of apple cider vinegar or a scoop of colloidal oatmeal can bring welcome relief. Rinse off thoroughly afterward and apply moisturizer while you’re still damp.

7. Phototherapy

Your doctor may use phototherapy treatments, but you can also reap the benefits of ultraviolet light simply by getting out in the sun.https://www.ncbi.nlm.nih.gov/pubmed/2... ">7 Ultraviolet radiation triggers the release of nitric oxide, which activates T cells that modulate the overactive immune response.https://pubmed.ncbi.nlm.nih.gov/28601... ">8 Low vitamin D status is also associated with increased risk of eczema and symptom severity.https://www.ncbi.nlm.nih.gov/pmc/arti... ">9

Dermatologists caution that sun exposure is not recommended for severe cases, and it exacerbates symptoms for some people. Be careful not to overdo it. Besides the risk of burning, getting too hot and sweaty leads to itching and discomfort.

8. Acupressure, acupuncture, and massage

A few small studies have found that acupressurehttps://pubmed.ncbi.nlm.nih.gov/22207... ">10, acupuncturehttps://pubmed.ncbi.nlm.nih.gov/30477... ">11, and massagehttps://pubmed.ncbi.nlm.nih.gov/9796594/ ">12 may provide some relief. In addition to physiologic benefits, they reduce stress, which is never a bad thing.

Is There An “Eczema Diet”?

There isn’t one “eczema diet” in the same way the autoimmune protocol (AIP) is designed for folks with autoimmune issues or a gluten-free diet is mandatory for those with celiac disease. However, many people experiment with some form of elimination diet to treat eczema.

There’s no question that eczema is related to food allergies, and probably intestinal permeability (“leaky gut”), for some patients. More generally, eczema is an inflammatory condition. Diet is one of the major levers anyone can pull to modulate inflammation. 

In studies, however, responses to various elimination diets have been mixed, some positive, some underwhelming. That’s not surprising considering people aren’t equally sensitive to the same things. Kids with egg allergies have fewer eczema symptoms when they avoid eggs, for example.https://www.ncbi.nlm.nih.gov/pmc/arti... ">13 (Who would’ve guessed?) But not everyone needs to eliminate eggs. Same with dairy.

Anecdotally, I’ve gotten many success stories over the years from people whose eczema significantly improved after going Primal. Primal isn’t going to be the solution for everyone, but cutting out ultra-processed, high-sugar, high-industrialized-fat, grain-based foods certainly can’t hurt. Plus, the Primal Blueprint encourages consumption of small, oily fish and, if it’s your thing, lots of vegetables and seasonal fruit, which deliver skin-supporting omega-3s and flavonoids.https://pubmed.ncbi.nlm.nih.gov/17384...

Furthermore, an under appreciated feature of going Primal, or attempting any kind of elimination diet, is that it forces you to be mindful about the connection between what you’re eating and how you feel. Even if it’s not the solution to your eczema woes, I guarantee you’ll learn something. 

I’d love to hear from you if you have an eczema success story or other alternative approaches that worked for you. Drop it in the comments below!

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References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6516982/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2807898/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5830411/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8135053/ https://pubmed.ncbi.nlm.nih.gov/18449213/https://pubmed.ncbi.nlm.nih.gov/29908909/ https://www.ncbi.nlm.nih.gov/pubmed/22813359 https://pubmed.ncbi.nlm.nih.gov/28601680/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4470215/ https://pubmed.ncbi.nlm.nih.gov/22207450/ https://pubmed.ncbi.nlm.nih.gov/30477869/ https://pubmed.ncbi.nlm.nih.gov/9796594/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6885041/ https://pubmed.ncbi.nlm.nih.gov/17384531/

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New and Noteworthy: What I Read This Week—Edition 199

Research of the Week

Role models matter.

Zinc is helpful against COVID.

Light to moderate alcohol intake is associated with slower aging according to a few different epigenetic models.

The problem of reporting relative rather than absolute effects in studies.

Sleep loss and exercise performance: it’s a bad combo.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Don’t Let Your Branding Sabotage Your Coaching with Naomi Gee

Media, Schmedia

Rewilding wolves by shooting them with paintballs.

A “pandemic amnesty“?

Interesting Blog Posts

Diabetes “reversal” with low-carb diet.

Why we need to talk about adverse effects of psychedelic therapy.

Social Notes

Yes.

Can Artificial General Intelligence ever work?

Everything Else

Beautiful prehistoric art.

Things I’m Up to and Interested In

Important area of research: Lean mass hyper-responders.

Nice article: Guide to “cluster sets.”

Yes: Grazing is an essential part of nature.

Interesting: What is longevity?

Terrible article: Is animal protein really more bioavailable than plant protein?

Question I’m Asking

Do we need a pandemic amnesty declared?

Recipe CornerPaleo tonkatsu.Chicken cacciatore.Time Capsule

One year ago (Oct 29 – Nov 4)

How to Get Back Into Ketosis After a Carb Binge—How to.Keto Bloating: Separating Fact from Fiction—Is keto bloat real?Comment of the Week

“My husband died 2 years ago in a tragic accident. While I was on leave my school gave away my teaching position. I had some big choices to make. I decided to start my own real estate development business. It is going so well. Many people thought I was crazy for starting a new career at age 48. But I’m living proof it’s never too late!”

-I’m both sorry and happy to hear it, Melissa.

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Ask a Health Coach: How Do I Feel More Confident?

Hey folks, Board-Certified Health Coach Chloe Maleski is here to answer your questions about having patience and boosting confidence. Struggling to stay the course over the long haul? Feeling insecure about your wellness choices? We’re here with backup! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group. 

 

Sandra asked:
“This might be off topic, but do you have tips for cultivating patience? I struggle with it when it comes to seeing changes from working out (muscle tone, strength, etc.) and in all other areas. I don’t like to wait and find myself getting irritated at how long it takes to see results.”

That’s not off topic at all, Sandra! As a coach, I work with athletes and others seeking to get and stay fit. Whether when it comes to working out or Primal eating and living, meaningful change usually takes commitment, persistence, patience, and time.

This is all the more true when we’re talking about change that is sustainable, rather than a one-off win or achievement.

I realize that “waiting around” isn’t the most fun or exciting part of change efforts! One way I like to reframe it is thinking of patience as powerful rather than passive.

This shift in narrative reminds us that we’re doing big, important work with each step, each workout, each meal, day after day. Over time, daily disciplines create a stronger, deeper foundation. When results come—and they will come!—they are real and have this foundation to stand on.

In today’s world, things tend to move fast and we are bombarded by promises of new “solutions” and “quick fixes.” In truth, the actual solutions are often quite simple (and not even that surprising).

The 10 Primal Blueprint Laws, for instance, are guidelines that align with our very biology and our (long, slow, patient) evolution. Putting them into practice is another thing entirely, however. Not that doing so has to be hard—it doesn’t! But their impact comes from consistency over time, rather than doing them for one day or one week.

Most of us took many years if not decades to get where we are with eating, movement, lifestyle, and health. Changing any or all of those in a significant way takes at least 21 to 30 days of really showing up for the process.

Typically, patience lags around the midway mark of any challenge, plan, or program. This is a great time to recommit to your “why,” read through some success stories for inspiration, and lean into a likeminded community or coach. Doing so can reinforce your trust in the process and serve as a reminder of why the heck you’re putting in the effort!

Show Up, Be Present

Another thing I’ll mention comes from my personal practice and how I’ve cultivated patience in fitness and life generally: Whatever I’m doing, I show up fully, without fixating on outcomes.

By prioritizing presence rather than results, I’m able to see each moment and experience as different and new (even if I’m doing the exact same workout or run, completing the exact same morning or evening routine, etc.).

Each moment is unique, and we are a bit different each day. This includes in how we experience the seemingly repetitive things that add up to wellness and fitness over time.

The benefits of this reframe? Well…

First, it reduces boredom! The most ordinary things, done with presence, precision, and care, stop feeling so mundane (at least more of the time).

Second, it requires single tasking. This is one of the best ways I know to counter feelings of overwhelm or anxiety. Perhaps counterintuitively, it also helps “slow time,” helping us get more done with less stress or urgency, fewer errors, and less sloppiness that we’ll need to clean up later.

Third, it brings better outcomes! Yes, we’re shifting away from results and focusing on presence and process. But turns out, doing that brings more of the results we want! Part of this is because we get optimal impact when we show up 100 percent. Another part is that we’re far more likely to make supportive choices when we’re fully present with what we’re doing and feeling now rather than fixating on later.

For me, showing up fully for each thing—including the seemingly small, repetitive ones— equates to going deeper and building a more powerful, lasting foundation. This, far more than speed or casting a larger net, feels more meaningful and impactful.

All to say: Lean into presence and lean into the process. Might not be the most exciting answer, but I promise it’ll bring epic changes.

 

Daniel asked:
“I want to be the kind of person who feels confident in my body and my life. I know that’s vague, but how do you really own who you are as a coach and someone choosing to eat and live healthy? When I’m with family or friends who aren’t into paleo or wellness, I want to be strong and secure instead of making excuses or shrinking.”

Love this question, Daniel. I can assure you, you’re not alone in asking it or in struggling with confidence when it comes to food, wellness, or anything else.

One simple exercise that I use with coaching clients goes this way:

Draw a big circle with your name in the middle. Inside that circle, write down everything about yourself that feels good and is NOT related to what you’re feeling insecure or unconfident about. These can be things you love, characteristics of yourself, movies, music, friends, family, sunsets, or whatever else makes you feel GOOD.

During times when you’re feeling less confident, return to this circle as a reminder of the whole person that is you.

It’s also a reminder that you are so much more than what you do or say or even how you eat and stay healthy. You are a layered, whole person and can’t be boxed in. Focus on items from your “confidence circle” in moments when you could use a boost… or could stand to offer yourself grace and compassion.

To answer your question from another angle: Eating and living healthy is one of the most powerful confidence boosters I know!

While change takes time, it also adds up. With each day or week of Primal eating, healthy movement, and other supportive choices, you’ll likely feel better and more secure in your chosen path and your body and mind.

Part of this stems from the very tangible, physical outcomes you’re likely to see. Desired changes in weight or body composition, for example. Or shifting unhelpful patterns around emotional eating or mindless snacking. Or any number of other welcome changes in health and wellbeing (as illustrated beautifully in Primal success stories). When we feel and look healthier, it’s attractive, magnetic, and energizing!

This also brings us back to Sandra’s question, above. When we choose to draw a line in the sand and really commit to something that supports us—bringing our presence, persistence, and patience—we gain strength, steadiness, and assuredness as a result.

Those “non-scale gains” contribute to a sort of quiet, inner confidence that doesn’t require external validation or shouting about it. It just is. And it not only feels great but impacts how others see, interact with, and respond to us.

Look, many times we know what to eat and do to feel healthier (or, given the right resources, can learn fairly quickly).

But the sorts of questions and qualities we explored today—patience, presence, confidence, feeling secure—have a HUGE impact on whether we actually do the thing and see meaningful, sustained results.

If you’re struggling in these areas, welcome to the club! It’s part of being human. But as a coach and as someone committed to ongoing self-exploration and growth, I guarantee that we can develop these qualities with time and practice.

If you’re looking for an extra layer of motivation, inspiration, accountability, and support, coaches are great at this. We’re not just here to tell you “what to eat” or “how to move.” We’re here to help you develop the characteristics, skills, and confidence to do what will make you feel better… and keep doing it. Visit myprimalcoach.com to learn more and get started.

Have confidence boosting strategies to share? Or tips for cultivating patience? Inspire others and drop other questions for me in the comments!

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Winter Camping 101

You might be wondering why any sane person would want to try winter camping. The apparent negatives are myriad: It’s cold, wet, snowy, windy, and miserable. Why would you want to experience that? Well, the positives are also that it’s cold, wet, snowy, windy, and miserable. The positives are the negatives.

Everyone’s been on a vacation that was “ruined” by bad weather or crazy bad luck befalling them, only to have it become one of the most vivid, best memories of their lives because it was so intense, difficult, and out of the ordinary. It becomes a story you can tell for years after. Even though it’s “bad” in the moment, it’s a source of joy for the rest of your life.

There are more reasons to winter camp, of course:

To harden yourself. Rather than wait for them to happen, we should prepare for difficult situations before they’re thrust upon you. Consensual hardship, like camping in the winter, prepares you for the unforeseen.To improve your metabolic health. Cold weather exposure is beneficial in its own right, increasing metabolically-active brown fat deposits, improving your cold tolerance, and boosting mitochondrial function.To learn how to enjoy all seasons. It’s not as easy as warm weather camping, but winter camping is a way to appreciate and treasure three months of the year that most people write off. If you can appreciate winter camping, that’s extra time you get to spend out in nature. That’s three more months of living.

Winter camping is not the same as winter backpacking. There is some overlap, but camping implies access to a car, while backpacking implies severe weight limitations. This post is about winter camping—so it assumes you have a little more room to pack things.

What to Remember When Winter CampingAccept that you will be cold and uncomfortable

To begin with, the most important part of winter camping is to prepare yourself for the physical reality of being outside in the cold. It’s going to be cold and possibly wet, but you are prepared for it. You can handle it. It will not break you. You have to know what you’re signing up for. Accept the climactic realities, and you’ll be able to focus on transcending them and having fun.

Stay active

You can’t just sit around in the cold and hope to have a nice time. You must be active. You have to be hiking, snow-shoeing, cross country skiing, skiing or snowboarding or sledding. You should be having snowball fights and building snow forts. Staying active keeps your body temperature up and makes meals all that much more satisfying.

Keep calorie intake up

If you stay active like you should, this will take care of itself, but maintaining a higher calorie intake will help you maintain body temperature and cold tolerance.

Know how to build a fire in the snow

With a large enough fire you can handle any amount of cold weather. If you’re lucky, your campsite will come with a fire ring. If you’re not, you’ll have to build a fire directly in the snow. You can’t just start the fire right on the snow. It’ll melt and put out the fire. Instead, spend some time stomping down the snow until it’s compressed and flat, then lay down a piece of sheet metal or create a “floor” of heavy logs upon which you can build the fire.

If you didn’t bring your own wood, you’ll have to find it in the area. To identify burnable wood in winter, keep these tips in mind:

Smaller branches or twigs should snap cleanly and audibly when bent.Larger logs should be “light” for their size and have long vertical cracks.Standing dead trees will usually be dry and burnable (that’s where your axe and saw come in).

This is a nice foldable fire pit you can throw in the car and take camping. This is a decent one with a grill attached.

Choose the right location

Ground should be flat and sturdy, so you may have to pack down snow until it’s level and compact. You should have a windbreak, either natural (large trees, rocks, etc) or manmade (build your own out of snow) to minimize the amount of wind hitting your tent.

Avoid camping under dying or rotting trees that look liable to break off in high winds or drop a 20 foot branch on you. Get a spot with ample views of the sunrise. Nothing like our sun’s rays to cheer you up on a cold morning.

Cover your extremities

If you can only cover one thing with warm fabric, focus on the extremities. Keeping your head, hands, and feet warm and dry are the most important part of surviving winter camping. You could be in a T-shirt and shorts and as long as your extremities are warm and dry (and you’re staying active), you’ll feel fine.

Use synthetics sparingly, but using them

Synthetic water repellant gear is extremely helpful when layered over more natural materials. So get the plastic rain jacket, but layer wool underneath it. You’ll also want the most synthetic rain fly for your tent you can find.

Winter Camping EssentialsPack basic tools

You’ll want a few things on hand to survive and thrive in the winter:

Shovel: for moving snow, digging into (and out of) it, preparing campsiteHacksaw: cutting wood, branchesHatchet: chopping wood, kindlingFirestarters (various kinds: matches, lighters, magnesium)Get the right footwear

If there’s no snow or just a few inches, you can get around just fine in boots. I’d recommend sticking to minimalist waterproof boots; look here for a discussion of the best ones.

If there’s a lot of snow, my absolute favorite way of getting around is on snowshoes.

Wear wool

Wool was designed by the hand of natural selection across millions of years to provide breathable protection against cold weather. Then humans take that raw, near-perfect substrate and make it even more perfect by turning it into fabric. If you want to survive cold weather, wear wool clothing, wool socks, shirts, gloves, and sweaters. Use wool blankets. Use wool insoles.

If you really want to splurge, you can even get a sleeping bag made entirely of wool (with a little cotton).

Sleep in a four season tent

A four season tent has sturdier poles (to withstand wind), thicker material (to keep out the cold and keep in the warmth), and better/more extensive water and snow resistance than three season tents. This is a solid choice I’ve heard good things about: the REI co-op basecamp tent.

To really live it up, splurge for the “glamping” tent, complete with a heat-resistant jack for a wood stove. Go Hemingway-on-safari style.

Use two sleeping pads

Start with one foam pad directly on the ground with an inflatable on top of that. This minimizes body heat loss to the cold ground.

Foam pad should be closed cell.

Indoor propane heater

Indoor-safe propane heaters can extend your ability to camp into even bitterly cold winters. This one is nice—it’s a good price, it’s reliable, has great reviews, and it has instant shut-off when knocked over.

Get the right cook stove

You’ll want the ability to cook reliably on a stove in case the fire isn’t working out. The Trangia from Sweden is very well-regarded. Glue some aluminum foil to a piece of plywood and use that to cook on.

Most importantly, enjoy yourself. You come from a long line of ancestors who braved cold weather and even lived outside in the cold their entire lives. You can handle a weekend camping in the snow.

How do you guys like camping in the snow? What are your best tips and tricks?

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Active Recovery Workouts

Back when I was competing at an elite level of marathon and triathlon, we paid lip service to rest and recovery, but recovery looked mostly like lying on the couch for hours on end with a gallon of ice cream resting on my chest. I poured all my energy into training sessions such that I had nothing left in the tank on off days. Even basic household chores were a big ask. 

If I knew then what I know now, I would have made more of an effort to move on my off days, incorporating more active recovery instead of the passive, frankly slothful recovery I favored at the time. 

I suspect even the average fitness buff now understands that the real fitness gains don’t happen in the gym or on the track; they happen during the recovery period. You get stronger, fitter, faster thanks to the processes the body undertakes to repair damage caused by exercise and to prepare for your next bout. However, I still see athletes at all levels from general fitness enthusiasts to weekend warrior endurance athletes to high-level competitors resisting recovery. They feel guilty on days they don’t train. When they’re too busy to hit the gym, or accumulated soreness or fatigue forces them to take a day off, they worry that they’re losing all their hard-won gains. 

So they’re usually happy to learn that taking days totally off isn’t necessary, or even ideal, for optimizing recovery and long-term performance. It’s usually better to keep moving on recovery days. You can and should hit the gym or hop on your bike between workouts, provided you move at a far lower intensity. 

What is Active Recovery

When people extol the virtues of active recovery, they are actually referring to three different things:

Recovering between sets or reps within a single workout. Think walking between sprint repetitions to bring your heart rate down instead of sitting down on the track.Recovering at the end of a workout, as in an extended cooldown. For example, doing an easy spin on a stationary bike and a few minutes of dynamic stretching to end your sprint session. Using movement on your off days—days you don’t have a formal training session planned—to enhance recovery. 

We’ll focus on the latter today, but the goal of all three is fundamentally the same. Exercise creates tissue damage and burns through fuel, including intramuscular glycogen. That physical damage and the process of cellular metabolism create byproducts like lactate in the muscles and bloodstream and lead to inflammation, DOMS (delayed onset muscle soreness), and fatigue. Active recovery increases circulation to working tissues (delivering nutrients and speeding up the clearance of waste products), reduces soreness, and improves perceptions of fatigue so athletes are ready to hit their next training session with more vigor.   

Active recovery workouts also provide a welcome break from narrowly focused training regimens. Most athletes complain that they don’t have time to do all the “other stuff” they know they should be doing—cross-training, foam rolling, mobility work. Active recovery days are made for these kinds of activities. They also let you take a mental break from focusing on rep schemes, progressive overload, threshold pacing, and all the other intricacies of training. 

As you’ll see, even calling them “workouts” is something of a misnomer, depending on the types of activities you choose. By and large, active recovery just means you avoid being sedentary on your off days. Almost any low-intensity, low-stress movement goes. As long as you make a point of moving your body beyond the tasks of daily living,  you’re probably checking the active recovery box. 

How Often Should You Participate in Active Recovery?

Serious athletes probably have coaches programming weekly or monthly training blocks for them, hopefully with active rest days built in, along with dedicated deload weeks and periods of reduced training intensity throughout the year. For everyone else, consider all your “non-training” days dedicated to active recovery.

The Primal Blueprint Fitness recommendations are two, maybe three, dedicated resistance workouts (lifting heavy things) a week, plus one sprint session every seven to ten days. You might do a long hike on the weekend or throw a couple rucks into the mix. All the other days would be active recovery days. 

Don’t overthink it. I’ve never been a fan of rigid weekly schedules for Primal folks anyway, not even Primal endurance athletes. It’s far better to go by intuition. Open up the throttle when you’re feeling highly motivated, but otherwise simply commit to avoiding sedentary lifestyle patterns. This only works, though, if you let go of ego attachment and reject the prevailing “go hard or go home” fitness mentality. You have to be willing to say, “Yeah, I know my race was five days ago, but I’m still feeling achy and tired, so I’m going to take another active recovery day,” instead of, “I should be better by now, time to hit the gym.”

Active Recovery Workouts

The general recommendation for active recovery workouts is to keep your recovery workouts at a low to moderate intensity, going no harder than 60 to 70 percent of your max heart rate. I don’t find max heart rate targets particularly useful because few people know their true max heart rate, but you can use RPE (rate of perceived exertion) as a proxy. Keep your effort at or below a 7, and you’ll be good. Lower is fine, too. Some of these activities will barely get you above a 1 or 2 RPE. 

Walking

It won’t surprise you to learn that walking is my number one active recovery priority. Just get as many steps in as you can. Try a walking workout on days when you have a little more to give. Pause periodically during your walk to do some step-ups on a park bench, hang from a tree branch, or do a set of ass-to-grass squats.

Easy cardio

Light cardio such as easy jogging, swimming, biking, or using a machine at the gym can be great for active recovery. Just monitor your intensity.

You have two options here. One, you can target the muscles you most recently worked. For example, you could jog the day after doing hard mile repeats or hitting the squat rack. Or, you can use this time for cross-training (runners might swim, for example). Both have their merits. It just depends on your goal for a given session.

Tai chi, qigong, yoga

Gentle movement practices are ideal for moving your body through a wide range of motion, connecting to your breath, and working on balance, both literally and figuratively. They improve vagal tone, meaning you get greater activation of the parasympathetic “rest-digest-repair” nervous system. Most of us run around in a state of high stress and high alert such that the sympathetic (“fight-flight-freeze”) nervous system predominates. Chronic exercise patterns contribute to sympathetic (over)activation. Gentle movement can help restore homeostasis and bring us back to a state of calm readiness. 

Dynamic stretching

This is one you can do every day whether or not you have a heavy workout planned. Be like my pal Brad Kearns and start your day with a dynamic morning stretching routine. He does this every single morning to loosen up stiff tissues and get the blood flowing. 

Self-myofascial release

Use a foam roller or other massage tool to target areas of stiffness or soreness. I particularly like to combine self-myofascial release with dynamic stretching.

Light resistance training

An active recovery day is a good time to target areas of weakness or poor mobility. Runners often have disproportionately weak glutes relative to their quads and hamstrings, for example. Folks who work at a computer have tight pectoral muscles and exhibit so-called tech neck, so they benefit from releasing and strengthening the upper back. 

I like resistance bands and minibands for this. Light dumbbells, kettlebells, and bodyweight exercises like the Primal Essential Movements are also good choices. You can do a short workout session, again watching the RPE, or drop in microworkouts throughout the day. You may be tempted to avoid areas that you worked the day before, but targeting those muscles increases circulation and enhances recovery.  Pick a lighter weight and focus on range of motion, going as slowly as you need to nail the quality of your movements.

Tempo intervals

This is a technique that I learned from Joel Jamieson of 8 Weeks Out.https://www.8weeksout.com/2018/06/10/... Tempo intervals involve 10 seconds of moderate-intensity (RPE 7, no more) work followed by one minute of easy recovery. You can do this on a stationary bike, elliptical machine, jogging, jumping rope, jumping jacks—any kind of exercise where you can control your effort. I’ll do eight to ten reps, followed by some stretching and maybe a dip in my cold plunge or a sauna session.

Does This Mean You Should Never Take Total Rest Days?

It’s great to give yourself time to rest (passive recovery) and enjoy total leisure sometimes. However, if you’re working out so hard on your exercise days that you can barely drag yourself off the couch on rest days, I’m going to suggest that you’re overdoing it. That’s how I operated back in my competitive days, and it darn near broke me. This “push yourself to the brink, then crash” cycle is still glorified in the conventional sport and fitness worlds, but unless you’re getting paid to compete, you don’t need to be putting your body through all that. 

It’s rare that I have a day where I don’t move much at all, not even going for a morning walk on the beach or hopping on my fat tire bike for 30 minutes in the afternoon to give myself time to ideate on a post. And I don’t think most people need to intentionally build in passive recovery days, either. The exception is people who are flirting with—or deep in the throes of—overtraining or burnout. If you’ve already crossed the line into true burnout, you may need weeks or even months of complete rest before slowly getting back to exercising. 

As long as your exercise stays on the right side of healthy, though, you generally don’t need total rest days. That said, even “reasonable” levels of exercise can drain you if you’re close to running on empty due to significant life stress, other health issues, or poor sleep. The best course of action is always to listen to your body.

A Final Word Caution

Don’t let the concept of active recovery become a way of sneaking in more exercise and avoiding rest! “Today is an active recovery day, so I’ll just do a 60-minute power yoga class at 5 AM and then ruck a few miles after work. But no running!” Fitness culture has created a real phobia of taking days off, but you can’t go go go all the time. Don’t cheat yourself here. If your recovery workouts leave you feeling tired or depleted, you’re not managing effort effectively. Dial it back even more. You should feel more energized after active recovery workouts, not less.

Lastly, it should go without saying that all of these active recovery techniques will work better if you support your efforts with good nutrition, hydration, and sleep. 

All right, lay it on me. Tell me your favorite recovery protocols, tools, and activities. 

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References https://www.8weeksout.com/2018/06/10/the-ultimate-recovery-boosting-interval/

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New and Noteworthy: What I Read This Week—Edition 198

Research of the Week

A personalized strength training program using genetic data is very effective.

Compared to real meat, fake meat doesn’t trigger the same rise in essential amino acids when eaten.

Belly fat and death in Europe.

Low light during the day and bright light at night increases the risk of psychiatric disorders.

Exercise remains the best remedy for Alzheimer’s.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Where Are the Wellness Jobs? With Carolyn Williams

Media, Schmedia

Zac Efron spells out the dangers of excessive training and leanness.

Where are the dead bugs on windshields?

Interesting Blog Posts

Did heather domesticate humans?

“Why I’m not a big fan of anti-depressants.”

Social Notes

The Space Race plotted against Seattle trying to build a bike lane.

AI writes viral thread on productivity hacks.

Everything Else

“The corporate capture of the nutrition profession in the US…”

Things I’m Up to and Interested In

No free lunch: Genes that helped people survive the Black Death now increase the risk of autoimmune disease.

Not surprised: Neanderthals may have been carnivores.

Fascinating: The lost forest gardens of Europe.

Interesting: “Today’s older adults are cognitively fitter than older adults from the past.”

More Neanderthal research: Was there really a need for carbohydrates in Neanderthal diets?

Question I’m Asking

What do you do for Halloween?

Recipe CornerPumpkin bars, because sometimes you want a treat.Ragu Napoletano.Time Capsule

One year ago (Oct 22 – Oct 28)

7 Foods You Don’t Need to Buy Organic—Guide to safe foods.Do Nuts Have Too Much Omega-6?—Well, do they?Comment of the Week

“13 years later, “Escape from Vegan Island” is still one of the best things you’ve ever written. Thank-you for being a passionate, clear-headed beacon of hope and sanity.”

-Thanks, Kirk. That’s what I try for.

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