Mark Sisson's Blog, page 16
October 18, 2022
Cold Plunges: Benefits and Where to Start
I don’t consider myself a biohacker, but I do intentionally engage in practices that I believe will extend my healthspan and lifespan. Cold plunges are one of them. Cold exposure goes into the bucket along with things like resistance training, intermittent fasting, sun on your skin, and sauna—all stimuli that stress the body and prompt it to become stronger and more resistant to chronic and acute health issues.
I’m tempted to say that cold plunges are an easy way to challenge your system, but if you’ve ever stepped up to the edge of an icy stream or cold pool, you know there’s nothing easy about forcing yourself to get in, sink down to your neck, and make the intentional choice to stay there. Veteran cold plungers and winter swimmers will tell you that over time your body acclimates so it becomes easier to tolerate the cold. You’ll even come to eagerly anticipate your next plunge. That’s all true. But there will always be a part of your brain that tells you, “You don’t have to do this. C’mon, stay warm and dry.”
Each plunge requires you to overcome that little voice. It’s not easy, but it’s simple in the sense that just about everyone can find a way to harness the power of cold. And everyone should because the benefits of cold exposure are pretty impressive:
Reduces inflammation by lowering pro-inflammatory cytokines and increasing anti-inflammatory cytokinesTriggers the release of immune cells that can ward off illness Converts white fat into more metabolically active brown or beige fatRamps up metabolic rate and boosts weight lossPromotes mitochondrial biogenesisImproves insulin sensitivityMore than these physical benefits, the fact that it’s not easy is arguably the biggest upside of all. The mental fortitude you build when you intentionally and repeatedly put yourself in uncomfortable situations is undeniable. One of the most profound disconnects between our modern world and the one our ancestors inhabited is just how comfortable we are most of the time. We now have to go out of our way to simulate the physical and mental challenges that for most of history were just a part of everyday life.
I’ve been regularly immersing myself in cold water for years now, and I’m convinced that that’s one of the reasons why I still feel as good as ever mentally and physically. Here’s how to get started.
How I Cold PlungeEarly in the day, I like colder temperature for shorter duration. Generally that means water in the mid to low 40s for a minute or two. (That’s Fahrenheit; 4 to 7 degrees Celsius.) Get out, lightly towel off, dress. Don’t do anything special to warm up. Go about your day energized and refreshed.
Later in the day, I like a little less cold (48 to 51 degrees F, 8 to 10 degrees C) but for a longer duration, anywhere from 3 to 5 minutes. If it’s after 6 p.m. and my intention is to prepare myself for a better night’s sleep, I want to be a little chilly (shiver slightly) after I get out, but only for 20 or 30 minutes. If you overdo it, shivering into the night can be a bit uncomfortable (and I have done that). So if I feel I’ve gone too long, I might take a warm shower to bring my body temperature up a bit. Sometimes I hit the sauna for 12 minutes before I plunge. That can buy me a few more minutes in the cold.
My favorite is in summer to plunge for a few minutes and then air dry in the warm sunshine. Depending on where I’m at in the world, I might do my plunges in an unheated swimming pool, lake, or ocean. More recently, I received a cold plunge tub (looks like a bathtub) for my home by Plunge, and I’ve been having fun playing around with the ability to manipulate the temperature.
Now, this is just what I prefer. I crafted this protocol, if you can call it that, by looking at the research, talking to friends who are experts in performance and recovery, and mostly doing what feels good to me. I’m not overly concerned with getting it “right” every time. And I don’t really plunge for exercise recovery. I do it for the mental challenge and the great feeling after I get out. The “buzzy” feeling and energy I enjoy afterward tell me I’m accessing the benefits.
Cold Plunge Best PracticesWhen I talk to people about cold exposure, first they tell me how much they hate the cold and could never do it. Then they all have the same questions: How cold does the water have to be? How long do I have to stay in? How often? Can I just take cold showers instead?
First, the water should be cold enough to make you want to get out. That’s not specific, and that’s kind of the point. Hormetic stressors only work when they fall in that Cinderella zone between too much (so stressful that they do more harm than good) and not enough to force the body to adapt. Everyone’s “just right” place will depend on their personal cold tolerance, baseline health, and how many other stressors they’re juggling.
Likewise, optimal time and frequency are also somewhat subjective. Generally, I like to stay in for a few minutes each time. More if the water is a bit warmer, less if it’s really frigid. Stanford neuroscientist and popular podcaster Andrew Huberman suggests that 11 minutes total per week, broken up into two to four sessions, might be best for boosting metabolism. Ten to fifteen minutes per week seems like a reasonable goal to me.
Cold exposure—swimming in arctic waters, sitting in the snow wearing little to nothing for as long as possible—has become the extreme sport du jour. But that’s not what we’re talking about here. There is no medal for long-distance endurance in the cold plunge. Do what feels right. I have stayed in too long a few times (to set records for myself) and then regretted it because I overstressed my body. The idea is a brief hormetic stress and immune boost. Doing too much can have the opposite effect.
Cold plunges versus cold showersYears ago, cold showers were all the rage. Now cold plunges rein supreme. Both have their merits, but I’m partial to plunges over showers. Fully immersing yourself in cold water is the most efficient way to stimulate the vasoconstriction and hormone release we want. In a cold shower, the water only hits some of your skin, so you don’t get as cold as fast. It’s too easy to “cheat” by keeping more of your body out of the water (even unintentionally).
That said, cold showers are certainly better than nothing, and it doesn’t have to be either-or. You can do both. Studies have also found cranking your thermostat down to 62 degrees Fahrenheit (19 degrees Celsius) for a couple of hours a day stimulates brown fat.https://www.ncbi.nlm.nih.gov/pmc/arti... That’s not even that cold. You can also take advantage of nature’s thermostat and go outside in cold weather slightly, not dangerously, underdressed.
Nothing entirely takes the place cold water immersion, though, especially when it comes to the mental benefits of doing hard things. Yes, you have to steel yourself to crank the faucet all the way to cold if you’re enjoying a nice warm shower. But it’s not the same as fully submerging yourself.
Crafting Your Cold Plunge RoutineHere is how I would start incorporating cold plunges if I was a beginner:
Start slow. Gradually work your way up to colder and/or longer plunges (to a point—you can only go so cold and so long before it becomes dangerous). Aim for 10 to 15 minutes per week as a baseline. For the biggest benefits, submerge up to your neck and keep hands and feet under (or alternate dunking them in and out). When you get out, dry off and allow your body to warm up naturally if possible. Dress in climate-appropriate clothing, but don’t blast the heater or start chugging tea unless you’re shivering uncontrollably. Some shivering is to be expected. Supplement cold plunges with less intense cold exposure via turning down the thermostat, taking cooler showers, and going outside slightly underdressed. Be aware of your total stress load. Don’t overdo it. Adjust your plunges based on your subjective experience each time.I’ll say it again: this is not a competition. What is tough for you might be easy for someone else, and vice versa. What’s tolerable for you today might feel almost unbearably difficult for you next week if other life stressors pile up.
The goal with each plunge is to challenge yourself in a way that feels hard but adaptive. If you’ve ever purposefully put yourself in a hard situation—cold exposure, training for a marathon, climbing a mountain, or anything else where you butt up against your ability to endure—you’re familiar with wanting to quit and simultaneously wanting to continue because you feel yourself getting stronger in the moment. That’s the razor’s edge you’re aiming for. If it just plain hurts, cut the plunge short. Come back another day.
As you become more accustomed to cold plunging, experiment. Play around with water temperature, duration, and time of day. You might incorporate breathing exercises to bring a meditative aspect to your plunges (never practice controlled hyperventilation in water, though). Try getting in and out multiple times. Move your limbs around underwater. This disrupts the pocket of warm water that forms near your skin’s surface and makes the plunge feel colder.
Be SafeThe beauty of cold exposure is that you can start mild and get more intense, monitoring how you feel along the way. Cold plunges of the type I’m talking about here are generally safe, but they are stressful. If you are concerned about your ability to handle the stress, listen to your gut or talk to your doctor.
Plunging in very cold water elicits a cold shock response. This can be dangerous for people who have asthma or cardiovascular conditions. I’d caution even the most hale and hearty readers, if you decide to take this to extreme levels, take the time to acclimate to cold water and learn proper safety precautions. The Outdoor Swimming Society is a good place to start.
All right, that’s what I do. I’m interested to hear what you’re up to. Who among you is already doing regular cold plunges? Who wants to start?
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References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207391/
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October 17, 2022
Gluten-Free Pumpkin Scones
There’s nothing better than enjoying a fresh scone with your morning coffee or tea. Since fall is now in full swing it’s only appropriate that even morning scones have a hint of pumpkin. Not only does pumpkin mix well with spices such as cinnamon, ginger, cardamon but there are also numerous health benefits to pumpkin. Plus, this recipe for pumpkin scones calls for almond flour, making it gluten-free. If you’re looking for more texture, add chopped nuts to the scone dough like pecans or walnuts.
First, preheat your oven to 375 degrees Fahrenheit. Next, combine the milk and vinegar and let rest for about 5 minutes. While you’re waiting combine the almond flour, 5.5 tablespoons of tapioca, sugar, coconut flour, baking powder, spices and salt in a bowl. Add the cold butter to the bowl and cut the butter into the flour mixture using a fork or pastry cutter. In the end, the butter should be in very tiny pieces incorporated into the flour and the resulting flour should look like crumbly sand.
Add the milk mixture, pumpkin and vanilla to the bowl and mix together with a spatula or spoon until just combined. Let the dough rest for 2-3 minutes. Place a piece of parchment or a silicone mat on a sheet pan and sprinkle the remaining tapioca starch on it. Scoop the dough out on the pan and form it into a ball. Form the dough into a flattened round disk about an inch or so thick. Use a large knife to cut the disk into 6 or 8 sections.
Place the pan in the oven at 375 degrees for about 20 minutes. Remove the pan from the oven and use a knife to cut deeper into the slices. Place the pan back in the oven for 10 more minutes. Remove the pan from the oven again and use the knife to carefully separate the cut sections so each scone is a separate triangle so each side of the scone can be exposed to the heat in the oven. Reduce the heat to 350 degrees and continue baking for about 10-15 minutes, or until the undersides of the scones are slightly golden. Let the scones cool before handling them.
Enjoy the scones as is, or drizzle them with your choice of melted coconut butter mixed with stevia or monkfruit drops, or an icing made from powdered sugar or sugar substitute like powdered erythritol and milk.
Gluten-Free Pumpkin Scones Author: Priscilla Chamessian 
Total Time: 50 minutes 
Yield: 6 [image error] Print Recipe [image error] Pin Recipe Description There’s nothing better than enjoying a fresh scone with your morning coffee or tea. Since fall is now in full swing it’s only appropriate that even morning scones have a hint of pumpkin.
Ingredients1 1/3 cup fine almond flour
6 Tbsp tapioca starch
5.5 Tbsp coconut sugar (or you can use any granulated sugar substitute)
2.5 Tbsp coconut flour
2 tsp baking powder
1 tsp cinnamon
1 tsp ginger
1/8 teaspoon cardamom
Pinch of salt
5 Tbsp very cold salted butter, cut into small cubes
1/4 cup milk of choice
1 tsp apple cider vinegar
¼ cup pumpkin puree
1 tsp vanilla extract
Instructions Preheat your oven to 375 degrees Fahrenheit. Combine the milk and vinegar and let rest for about 5 minutes. Combine the almond flour, 5.5 tablespoons of tapioca, sugar, coconut flour, baking powder, spices and salt in a bowl. Add the cold butter to the bowl and cut the butter into the flour mixture using a fork or pastry cutter. In the end, the butter should be in very tiny pieces incorporated into the flour and the resulting flour should look like crumbly sand.Add the milk mixture, pumpkin and vanilla to the bowl and mix together with a spatula or spoon until just combined. Let the dough rest for 2-3 minutes.Place a piece of parchment or a silicone mat on a sheet pan and sprinkle the remaining tapioca starch on it. Scoop the dough out on the pan and form it into a ball. Form the dough into a flattened round disk about an inch or so thick. Use a large knife to cut the disk into 6 or 8 sections.Place the pan in the oven at 375 degrees for about 20 minutes. Remove the pan from the oven and use a knife to cut deeper into the slices. Place the pan back in the oven for 10 more minutes. Remove the pan from the oven again and use the knife to carefully separate the cut sections so each scone is a separate triangle so each side of the scone can be exposed to the heat in the oven.Reduce the heat to 350 degrees and continue baking for about 10-15 minutes, or until the undersides of the scones are slightly golden. Let the scones cool before handling them.Enjoy the scones as is, or drizzle them with your choice of melted coconut butter mixed with stevia or monkfruit drops, or an icing made from powdered sugar or sugar substitute like powdered erythritol and milk. NotesTo reduce the carb count, use a granulated sugar substitute in lieu of the coconut sugar. Brown sugar swerve is a good option.
For more texture, add chopped nuts to the scone dough like pecans or walnuts.
To make a sugar icing, sift about 1/4 cup of powdered sugar or powdered sugar substitute (powdered erythritol, swerve or lakanto monkfruit sweetener) into a bowl and add in your milk of choice 1/2 teaspoon at a time until a thin paste forms. Drizzle all over the scones.
To make a coconut butter icing, melt your coconut butter, then add drops of stevia or monkfruit sweetener to taste. Drizzle the melted coconut butter all over the scones.
Prep Time: 10 minutesCook Time: 40 minutes Nutrition Serving Size: 1/6 of recipe Calories: 327.5 Sugar: 12.7g Sodium: 245.9mg Fat: 23.3g Saturated Fat: 7.5g Trans Fat: 0.39g Carbohydrates: 27.2g Fiber: 4.3g Protein: 6.3g Cholesterol: 25.4mg Net Carbs: 22.83g Keywords: gluten free pumpkin scones
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October 14, 2022
New and Noteworthy: What I Read This Week—Edition 197
Research of the Week
Preliminary evidence that long COVID might be psychological in nature, and that the physical symptoms can be alleviated or even cured by therapy. Great news.
Unprocessed red meat vindicated, again.
How caffeine affects mitochondrial biogenesis.
Micronutrient deficiencies are still widespread and affect primarily children and fertile women.
Dad’s stress levels seem to affect children’s development.
New Primal Kitchen PodcastsPrimal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie
Primal Health Coach Radio: Mindful Weight Loss with Lucia Hawley
Media, SchmediaTop Manchester United soccer player has a familiar diet.
“Best Before” labels, of dubious utility, are responsible for a huge amount of waste.
Interesting Blog PostsThe story of the carnivore who ate potatoes.
Just what are fungi doing in tumors?
Social NotesEverything Else10 hour eating windows work for overweight women.
Snow crab season is canceled.
Things I’m Up to and Interested InGee I don’t know: Why do so many health influencers talk about seed oils now?
Awesome to see: The Department of Defense grants millions to study ketones in the military.
Interesting research: Early bedtimes may lead to better metabolic health.
Nature is healing: Britain falls back in love with butter.
More circadian food timing research: Eating more calories in the morning is associated with less subjective hunger than eating more at night.
Question I’m AskingWhen do you go to bed?
Recipe CornerOyakadon (Japanese chicken and egg bowl—which came first?).Shrimp poke bowl (rice not required).Time CapsuleOne year ago (Oct 1 – Oct 14)
A Visual Guide to Peppers—Guide to peppers.Is Soy Bad For You?—Well, is it?Comment of the Week
“Thank you for your comments regarding sex segregation in sports. As a father of 4 daughters who have competed at high levels in different sports and as a previous doctor for the us spseedskating programs, i would like to advise some thoughtful caution Female sports in the USA are thriving due to 40 years of mandated “equal access.” Gaps in performance between male and female in many sports are narrowing, especially endurance sports. However, testosterone (and other) intrinsic differences in hormone levels make for an uneven playing field. Female athletes and their families work just as hard, sacrifice just as much as male athletes to achieve their competition goals. We need to be very careful about eliminating fairness for the many to make it fairer for the few. Perhaps with more time and sport evolution, gender requirements can be fairly dispensed with. But not quite yet..”
-Nice comment.
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October 11, 2022
Cold Therapy Benefits
I’ve been around for long enough to see health trends come and go, but cold therapy is one that has staying power. Humans have probably been using cold water to treat injury and illness, wake up their senses, and challenge their physical fortitude for all of human history. The modern obsession with cold plunges, cryotherapy chambers, and sitting underclothed in the snow doing controlled hyperventilation (a la “The Iceman” Wim Hof and his eponymous method of breathwork paired with extreme cold endurance feats) is just the newest iteration. There is something fundamental about the relationship between humans and the cold.
Of course, Grok wasn’t taking cold showers to stimulate his immune system or revive senses dulled by hours and years of participating in corporate drudgery. He was washing in cold rivers and wading into the ocean to trap sea creatures out of necessity. But the effect was the same as when we modern humans do a polar bear plunge in the icy sea—a stronger, more robust body.
Today, most of us enjoy (or rather, suffer from) round-the-clock thermally controlled environments. We’re rarely ever truly cold, not that bone-chilling, teeth-chattering cold where you wonder if you’ll ever feel warm again. Not unless we go out of our way to get uncomfortable. Many people claim to hate the cold, and I admittedly did my fair share of grumbling about having to face frigid mornings as a kid growing up in Maine. But as anyone who has taken the time to embrace the cold knows, once you get used to it, your body actually craves the cold. Like so many things that are uncomfortable in the moment, it’s good for you in the long run. Your body knows that on a cell-deep level.
At the same time, there is a lot of academic debate about the limitations of cold exposure and cold therapy. Promoters of cold water therapy say that it can boost immune function, decrease inflammation and pain, and increase blood flow. Skeptics wonder if it’s all it’s cracked up to be. Some go so far as to argue that it does more harm than good in certain circumstances. Let’s explore.
Types of Cold TherapyI’d roughly break cold therapy into two categories:
Cold exposure to reduce pain, improve mobility, speed healing, or enhance recovery (acute effects)Cold exposure for general health and longevity (long-term effects)“Cryotherapy” is the general term for using cold (“cryo”) to produce health benefits, but you probably associate the word specifically with whole-body chambers that blast you with extremely cold air (typically between -200 and -300 degrees Fahrenheit, or -128 to -184 Celsius). That’s one way to access the benefits of chilling out. You can also
Apply ice packs or cold compresses to targeted areas of the bodyPartake in ice massage, getting a rubdown with ice cubes or chilled implementsUse cooling spraysTake cold showers or contrast showers (alternating hot and cold)Cold water immersion, or dunking your whole self in very cold water, is popular among the ancestral health crowd and potentially the most beneficial form of cold therapy. This covers anything from your standard ice bath to jumping in a brisk mountain lake to joining your local polar bear club and swimming in frigid water in nothing but your skivvies. For a more controlled cold water immersion experience, you can purchase a cold plunge tank for your home, or go the route of my friend and longtime coauthor Brad Kearns and make your own DIY cold plunge out of a chest freezer!
I’d also put going out in cold weather slightly underdressed in the cold therapy camp. It may not be as actively therapeutic as the other methods, but it does a body good nonetheless.
How Does Cold Therapy Work?Cold therapy falls under the umbrella of hormetic stressors—stressful stimuli that, when applied appropriately, produce adaptations that make us healthier and more resilient to future challenges. It’s the “that which does not kill you makes you stronger” effect.
The body doesn’t like to be too cold or too hot, preferring to stay in that “just right” zone. Hence, it will actively protect itself against big excursions outside its comfort level. When you expose yourself to cold—especially via cold water or air over your whole body—a number of homeostatic mechanisms kick into gear to keep your core temperature from dropping too low.
Blood vessels near the surface of the body constrict, a process known as cutaneous vasoconstriction. This pulls blood into the core and slows heat loss through the skin.
Stay in the cold water or air long enough, and you’ll start shivering, which produces heat.
Next comes an increase in non-shivering thermogenesis (“thermo”=heat, “genesis”=making). You’ve probably heard of brown fat, the mitochondria-rich, metabolically active fat that generates heat in baby and adult humans alike. Well, cold exposure activates existing brown fat and tells the body to make more brown fat to boot. This translates to increased metabolic rate. Besides producing heat, a sped-up metabolism might enhance recovery following workouts and injury.https://www.ncbi.nlm.nih.gov/pmc/arti... It’s also why some people argue that cold exposure could be the next big weight-loss breakthrough (a somewhat dubious claim I’ll discuss shortly).
Cold also stimulates the immune system, reduces oxidative stress, and triggers a host of favorable hormonal responses. https://www.ncbi.nlm.nih.gov/pmc/arti... ">2 https://www.ncbi.nlm.nih.gov/pmc/arti... ">3 For example, it increases norepinephrine levels, which decreases pain sensations, and ACTH (adrenocorticotropic hormone),https://pubmed.ncbi.nlm.nih.gov/18382... which helps the body respond to stress and regulate blood sugar and blood pressure.
Long-term, repeated exposures to cold improve cold tolerance, which is why those grizzled old-timers in the polar bear club seem to have no trouble jumping into the northern sea despite the ice and slush floating on top. The water literally isn’t as shocking to their systems.
Benefits of Cold TherapyI’m a fan of cold exposure in general. My interest is mostly related to how it challenges you physically and mentally, making you tougher and perhaps extending healthspan and lifespan, though we can’t say for sure. There are people testing that hypothesis on themselves right now, but those results are decades in the making. In the meantime, I’m thoroughly sold on cold as a hormetic stressor that improves overall well-being.
There are other more immediate benefits too, and some areas where we get it wrong.
Recovery after exercise or injuryThe image of a hardcore pro athlete getting into a metal trough of ice water after a big game or meet is burned into the cultural psyche. If you take a spill and twist an ankle or tweak your wrist catching yourself, your first impulse will probably be to ice the injury.
The inclination comes from a good place. Cold blunts pain and reduces inflammation and swelling. However, there is considerable debate about whether icing does more harm than good in the long run, with many experts arguing that you should skip it. I’ll discuss this more in an upcoming post on icing injuries, but for now consider that acute inflammation (not the chronic systemic type) is there for a reason. Trying to shoo it away more quickly than the body would naturally do on its own could actually delay healing or compromise the exercise adaptations that make you stronger in the long run.
That said, there are specific cases in which I would apply cold therapies. One is after an injury if the pain is severe and/or the swelling is great enough to potentially impair healing. The second is for athletes who are doing multi-day events and need to deliver another good performance the day after a hard effort. Cold therapy can be useful for delaying the onset of muscle soreness and, perhaps most importantly, offsetting perceptions of fatigue, helping the athlete to believe they are rested and ready to hit the ground running again.https://pubmed.ncbi.nlm.nih.gov/27398... ">5
Otherwise, for athletes who want to expose themselves to cold for general health reasons, I’d recommend partaking in cold plunges or showers far away from the stimulus of workouts—at least several hours after. Besides blunting the adaptive response to workouts, if you have significantly raised your core body temperature during exercise, you don’t want to drastically and dramatically shock it with frigid temps.
Better immunity, less illnessCold therapy boosts the immune system, stimulating white blood cells, anti-inflammatory cytokines, and natural killer cells that can fight infections and possibly even gobble up tumors. Now, I’m not suggesting that cold showers cure cancer, but there is the possibility that cold therapy could prove an interesting adjuvant treatment down the road.https://www.ncbi.nlm.nih.gov/pmc/arti... ">6
One study of over 3,000 people found that those who took cold showers lasting between 30 and 90 seconds for a month reported 29 percent fewer sick days from work compared to those who did not take cold showers.https://www.ncbi.nlm.nih.gov/pmc/arti... Other researchers have found that cold water swimmers have fewer upper respiratory tract infections than their partners who don’t swim.https://www.ncbi.nlm.nih.gov/pmc/arti...
Get cold to lose weight?There’s some evidence that cold exposure—even just staying in a cool room (62 degrees Fahrenheit, 19 Celsius) for a couple hours a day—can significantly increase metabolic rate and energy expenditure, leading to fat loss.https://www.ncbi.nlm.nih.gov/pmc/arti... Influential self-experimenters like author Tim Ferriss and former NASA scientist Ray Cronise swear by using cold to accelerate fat burning. Average people around the world credit cold plunges with helping them lose weight. What gives?
This isn’t just a tabloid hack. When you’re cold, your body expends a lot of energy to maintain homeostasis—up to five times normal resting metabolic rate in extreme cold conditions.https://pubmed.ncbi.nlm.nih.gov/33764... Much of this comes from shivering, particularly in acute cold.
As I already mentioned, cold exposure also increases your body’s stores of metabolically active brown fat and dials up non-shivering thermogenesis. Simply having more brown fat on board won’t cause that stubborn white fat to melt away, though. You need repeated cold exposures to “turn on” that brown fat so it burns more calories to produce heat. Cold showers or cold plunges would theoretically need to become a regular thing (or just crank the thermostat down for a couple hours each day). Brown fat, when activated, also pulls glucose and fatty acids out of the bloodstream. More brown fat is associated with lower insulin levels and greater insulin sensitivity.https://www.ncbi.nlm.nih.gov/pmc/arti... ">11
So there’s something to this idea that cold could facilitate weight loss. Still, I’d hesitate to put this in the forefront of fat reduction techniques. Even as drug companies are spending millions to develop pharmaceuticals to tap into the power of brown fat, ditching grains and sugars, increasing daily movement, and working on sleep and stress are always going to be the big needle movers when it comes to all aspects of health.
Better sleepSpeaking of sleep, many folks claim that cold showers at night help them sleep more deeply and soundly. I haven’t seen studies to back that up, but I would believe that cold showers kickstart the body’s natural nocturnal drop in body temperature that accompanies sleep onset.
This is something you could experiment with yourself. Try an evening shower where you start warm and gradually drop the temperature into a comfortably cool zone. I wouldn’t recommend jumping into an ice bath right before bed because that will spike your cortisol, which isn’t conducive to falling asleep. One exception is possibly for people who, for reasons of schedules or convenience, have to conduct their workouts close to bedtime and hence raise their body temperatures. One study found that male athletes who worked out at 6 p.m. and then hopped into cold water (56 degrees Fahrenheit, 13 Celsius) for 10 minutes slept better than athletes in a control, no cold water condition.https://www.ncbi.nlm.nih.gov/pmc/arti... ">12
But wait, there’s more!These are the main rationale for using cold therapies, but there are many more. Researchers are also interested in whether cold therapy improves cardiovascular health,https://pubmed.ncbi.nlm.nih.gov/26267... sleep apnea,https://www.sciencedirect.com/science... ">14 chronic fatigue syndrome,https://www.ncbi.nlm.nih.gov/pmc/arti... depressionhttps://pubmed.ncbi.nlm.nih.gov/17993... ">16… one almost starts to wonder if there’s anything cold can’t do.
Bear in mind, though, that the degree to which cold therapy actually leads to desirable responses and adaptations depends factors including but not limited to
Type of cold therapyTemperatureDurationAgeSexBaseline healthThat’s a lot of nuance to wade through. You can’t just throw a 10-pound bag of ice in your bathtub and assume all your problems will go away. For long-term benefits to accrue, cold exposure probably needs to become part of your regular routine. Much like meditation, you can get positive results from an occasional session here and there, especially when a new issue crops up in your life. However, the people who get the most out of it will be the ones who practice regularly.
Risks of Cold TherapyI’m certainly in the camp of “cold exposure does some really cool things and generally makes us healthier and heartier.” Most people probably need less comfort in their lives, and cold showers, chilly winter walks, and the occasional cold plunge would do them a lot of good. Don’t be dumb about it, though. Our ancestors spent a lot of time and effort surviving the cold; the least we could do is respect it.
If you’re new to cold therapies, start small. Go for short times at moderately cold temperatures, and build up your tolerance and exposure gradually. Hypothermia is nothing to mess around with. When you go from an ambient temperature to very cold water, your body has a natural cold shock response that can be dangerous, especially for people with preexisting heart conditions. People who have any kind of cardiovascular issue will want to talk to their doctor before starting cold therapy, especially cold water immersion or cryotherapy. Likewise, for acute or chronic injuries, get advice from a pro who can help you craft a smart recovery protocol.
Is It All Just a Placebo Effect?A lot of the excitement around cold exposure comes from personal anecdotes from citizen scientists around the world. It’s entirely possible that some of the touted benefits they’re experiencing are due to placebo effects.https://pubmed.ncbi.nlm.nih.gov/24674... ">17 In fact, I’d bet on it.
And I’m not saying that’s a bad thing. The mind is a powerful tool, and if it helps us get better just because we believe we can, that’s great. But even if some of it is a product of your own belief system, there are piles of studies showing actual physiological mechanisms that explain or predict the benefits of cold therapy. So no, it’s not just a placebo.
So what say you? Are you already incorporating cold showers, cold plunges, or winter swimming into your healthy lifestyle? If yes, what benefits have you noticed? If no, what’s holding you back?
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References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2164952/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2211456/ https://pubmed.ncbi.nlm.nih.gov/18382932/https://pubmed.ncbi.nlm.nih.gov/27398915/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2211456/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580837/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3726164/https://pubmed.ncbi.nlm.nih.gov/33764169/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207391/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8044518/ https://pubmed.ncbi.nlm.nih.gov/26267514/https://www.sciencedirect.com/science/article/pii/S0306987722000354 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2164952/https://pubmed.ncbi.nlm.nih.gov/17993252/ https://pubmed.ncbi.nlm.nih.gov/24674975/
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October 10, 2022
Easy Green Bean Casserole
This quick and easy green bean casserole is the perfect addition to any holiday dinner. This recipe calls for Primal Kitchen’s Mushroom Gravy to help cut down on the preparation time. In no time you’ll have a warm and comforting dish that will compliment any meal. We keep things simple with onions and mushrooms, but if you’re looking to switch things up this recipe would be great with chopped bacon or bacon grease instead of butter.
First, preheat your oven to 375 degrees Fahrenheit. Then steam your green beans until they are tender. While they are steaming, prepare your crispy onions. Cut the onion in half and slice it into very thin half moons. Toss the onions in a bowl with oil, then add the almond flour, thyme and salt and pepper and gently mix until just combined.
Lay the onions out in a single layer on a sheet pan and roast in the oven for 7-10 minutes. Give the onions a shake or toss and continue roasting until they are golden. I recommend watching them because they can quickly go from browned to burnt. Set aside while you finish the green beans.
Heat the butter in a large oven-safe skillet on the stovetop over medium heat. Once melted and bubbling, add the chopped onion and sauté until golden, then add the garlic and cook until fragrant. Add the mushrooms and allow them to cook for about 2 minutes, or until they are just tender. Pour in the Mushroom Gravy and coconut milk and bring the mixture to a simmer.
Strain the steamed green beans and add them to the skillet. You can also add some coconut aminos or even a squeeze of lemon if you’d like. Mix in the thyme, pepper and salt and let the sauce start bubbling again. Fold the green beans into the sauce and cook on the stovetop until the green beans are well coated in the sauce and the sauce thickens slightly. Season with salt and pepper to taste. Transfer the skillet to the oven and bake for 10 minutes.
After 10 minutes, take the skillet out of the oven and spread the crispy onions on top all over the green beans. Place the skillet back in the oven for about 10 more minutes. The sauce the green beans are in should be fairly thick, and will further thicken as the casserole cools. Allow the casserole to cool slightly, then serve and enjoy!
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Easy Green Bean Casserole Author: Priscilla Chamessian Total Time: 55 minutes Yield: 8 servings [image error] Print Recipe [image error] Pin Recipe Description This quick and easy green bean casserole is the perfect addition to any holiday dinner. This recipe calls for Primal Kitchen’s Mushroom Gravy to help cut down on the preparation time. In no time you’ll have a warm and comforting dish that will compliment any meal.
IngredientsGreen Beans:
2 pounds trimmed green beans, cut in half
2 Tbs butter
1/4 cup chopped onion
8 oz thinly sliced mushrooms
3 cloves chopped garlic
1 jar Primal Kitchen Mushroom Gravy
3/4 cup coconut milk or milk of choice
1 Tbs coconut aminos (optional)
1–2 tsp fresh thyme
1/2 tsp black pepper
1/4–1/2 tsp salt
Onion Topping:
1 large onion
2 Tbs Primal Kitchen Avocado or Olive Oil
2/3 cup fine almond flour
1 tsp fresh thyme leaves
Pinch of salt and pepper
Instructions Preheat your oven to 375 degrees Fahrenheit.Steam your green beans until they are tenderWhile the green beans are steaming, prepare your crispy onions. Cut the onion in half and slice it into very thin half moons. Toss the onions in a bowl with oil, then add the almond flour, thyme and salt and pepper and gently mix until just combined.Lay the onions out in a single layer on a sheet pan and roast in the oven for 7-10 minutes. Give the onions a shake or toss and continue roasting until they are golden. Keep an eye on them because they can quickly go from browned to burnt. Set aside while you finish the green beans.Heat the butter in a large oven-safe skillet on the stovetop over medium heat. Once melted and bubbling, add the chopped onion and sauté until golden, then add the garlic and cook until fragrant. Add the mushrooms and allow them to cook for about 2 minutes, or until they are just tender. Pour in the Mushroom Gravy and coconut milk and bring the mixture to a simmer. Strain the steamed green beans and add them to the skillet. You can also add some coconut aminos or even a squeeze of lemon if you’d like. Mix in the thyme, pepper and salt and let the sauce start bubbling again. Fold the green beans into the sauce and cook on the stovetop until the green beans are well coated in the sauce and the sauce thickens slightly. Season with salt and pepper to taste. Transfer the skillet to the oven and bake for 10 minutes.After 10 minutes, take the skillet out of the oven and spread the crispy onions on top all over the green beans. Place the skillet back in the oven for about 10 more minutes. The sauce the green beans are in should be fairly thick, and will further thicken as the casserole cools. Allow the casserole to cool slightly, then serve and enjoy! NotesInstead of placing the skillet in the oven, you can also transfer the green bean mixture to a 9×13” casserole dish and bake it. I like baking it in the same skillet to reduce the number of big pieces of cookware to wash.
The cook time of the onions vary depending on how thick or thin you slice them. Keeping an eye on them as they are cooking will ensure they are crispy and browned but not burnt and inedible.
Prep Time: 10 minutesCook Time: 45 minutes Nutrition Serving Size: 1/8 of recipe Calories: 242.5 Sugar: 8g Sodium: 284mg Fat: 17.1g Saturated Fat: 7.1g Trans Fat: 0.12g Carbohydrates: 19.9g Fiber: 5.3g Protein: 6.3g Cholesterol: 7.6mg Net Carbs: 14.2g Keywords: easy green bean casserole
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October 7, 2022
Ask a Health Coach: How Can I Become a Health Coach?
Hey folks, Board-Certified Health Coach Chloe Maleski is here to answer your questions about becoming a health or fitness coach. Considering a career change or side gig? Ready to take your Primal knowledge to the next level? We’re here to cheer you on! 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.
Patrick asked:
“Primal eating, combined with exercise, has changed my life. You could say it was my personal pandemic project—made possible due to working from home. I’m considering becoming a health coach myself but work in a totally different field (accounting). I have no experience with science, nutrition, fitness, etc., outside of reading blogs like this one. I have ZERO experience coaching. Any recommendations for getting started? Is the Primal Health Coach program suitable for newbies? How long does it take to complete? Do you cover the business side or just nutrition?
Hurray! So fantastic that you turned working from home into a life-changing, wellness-promoting project, Patrick! It really is true: Just a couple of years (or less) of consistent effort can change the state of our health and our life’s trajectory.
Fantastic as well that you’re eager to take what you’ve learned and achieved to the next level. The Primal Health Coach Certification is an excellent way to make that happen.
As a coach, I can attest that there’s a depth of knowledge that only comes from teaching and guiding others. Regardless of whether you make health coaching a new career, a side gig, or another project in self-learning and discovery, the training is transformative. Let’s take a look at your specific questions and cover the Primal Health Coach basics.
Is the Primal Health Coach Certification for newbies?In short, yes! You do not need prior experience in coaching or prior knowledge of science or nutrition to enroll and succeed.
Many established healthcare professionals and others with similar backgrounds do complete the certification as a way to boost their knowledge, enhance their credentials, and better support their clients and patients.
That said, many others who join have little or no experience in the health and wellness space. Some are regulars here at Mark’s Daily Apple and simply want to take their Primal knowledge to the next level. Others, like you, are considering a career change that integrates what’s worked for them and how they earn a living.
Others don’t know much about Primal eating and living at all (at least not yet!) but are attracted to the growing field of health coaching and the possibility of launching a thriving business they can do from anywhere.
Not “just” nutritionOne thing that sets the Primal Health Coach Institute apart from similar programs is that we understand the importance of solid nutritional and lifestyle knowledge AND that those alone are not enough to succeed as a coach or business.
As you might expect, we cover Primal eating and living fundamentals, including the science behind why they work and how they can be tailored to fit clients with different needs and goals.
This includes nutrition, of course, but also the other 10 Primal Blueprint Rules. We dive deep into the what, how, and why—explaining the details while taking care to use clear language that you’ll be able to share with others. We also provide extensive resources, allowing you to take your learning even further if you choose.
Equally important, the PHCI provides more than a health education. We help you develop coaching skills and learn how to get a coaching business off the ground and keep it thriving. This well-rounded preparation is essential for standing out in the sea of coaches and helping your clients get real, sustained results.
Taking things one step further, we ensure our graduates can start making money as soon as they have their certification in hand by providing a wealth of resources, done-for-you templates, and even a ready-made coaching program. Rather than leaving you to “sink or swim,” we provide ongoing webinars, optional events, and masterclasses. We also have a tight-knit community of coaches who support one another on our mission to promote healthier, more vibrant living.
How long does it take to become a Primal Health Coach?That’s up to you! The Primal Health Coaching Certification is an online program that you can complete at your own pace, making your way through the material anytime, anywhere.
Moving relatively quickly and completing one chapter a week, you could finish everything in 6 months. That said, there’s no rush, and the program is designed for flexible self-study. There is a lot of material to cover and digest, and the curriculum is robust—utilizing multimedia delivery modes and supporting diverse learning styles.
Even after completing all 23 chapters of multimedia materials and graduating, you retain lifetime access to the program and our Business Resource Center. Because we’re always adding new resources and content to stay up to date with the science, this is gold! It’s also a way for you to stay connected to PHCI faculty and thousands of students and grads.
What does the Primal Health Coach Certification Program offer?I encourage you to head over to the Primal Health Coach Institute for full details on the certification, glowing testimonials, and next steps. Also check out the PHCI blog for insights into what coaching looks like and how to succeed in this expanding arena.
That said, here’s an overview of what you’ll receive.
The Primal Health Coach Certification Program offers the most in-depth and up-to-date ancestral health education in the world. We don’t just create health experts. We certify health coaches who are true catalysts for behavior change. And we make sure they have the business knowledge and marketing resources to go out in the world and change lives. The program includes:
Online course made up of 23 chapters of multimedia educational resources tailored for diverse learning styles, including videos, webinars, and supplemental eBooksCollege-level fitness and nutrition education that covers the basics and way moreBusiness-building tasks and development projects to help you shape your business story, name, and niche, plus develop your product and set up a payment system (all before graduation!)Practical experience developing your coaching skills, crafting your signature coaching program, establishing a 90-day marketing strategy, and writing your personal sales and enrollment scriptPeer-to-peer training, coaching practice, and case studiesTraining in language and liability issues to ensure that you stay within your legal scope of practiceAccess to a private Primal Health Coach Facebook community, a valuable resource for community-based learning and building your professional networkLifetime subscription to our Business Resource Center, an exclusive portal designed to help you launch your business and scale for maximum profit and impactHow to become a Primal Fitness CoachI know you asked about our Primal Health Coach program, but that’s only one of the PHCI’s growing suite of offerings.
If Primal fitness is more your thing, you might consider the brand new Primal Fitness Coach Certification. This program can be completed on its own, or you could go all in and add it to your repertoire as a Primal Health Coach.
It offers the same high-level, well-rounded, multimedia educational experience but with a focus on preparing fitness coaches who are proficient in training clients to be fit for life. This functional fitness certification covers best practices for daily movement, strength-training and conditioning, HIIT exercises, sprinting, and more.
Take your Primal knowledge to the next levelEither of the above programs will prepare you to set up a thriving coaching business and help others transform their health and lives. And…even if coaching isn’t your calling, they are still an excellent way to deepen your knowledge and take your own wellness journey to the next level.
You’ll not only get a new layer of external accountability and positive peer pressure, but will be joining a likeminded community while learning to “be your own coach.” This alone makes the investment worth it.
Of course, working with a Primal Health Coach one-on-one is another excellent way to see results AND get a sense of whether becoming a coach is right for you. Visit myprimalcoach.com to learn more. I hope to see you on the inside!
Are you a Primal Health Coach Institute student or grad? Or thinking of becoming one? Let us know and drop other questions for me in the comments!
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October 6, 2022
The Primal 80/20 Principle
The 80/20 principle has been a centerpiece of the Primal Blueprint approach and philosophy since the beginning, but I still get comments and questions about it. In case you’re not familiar, the 80/20 principle suggests that in the context of a full and earnest commitment to making health-promoting choices, conforming with the 10 Primal Blueprint Laws 80% of the time will yield a solidly healthy result.
Many tell me how much they love the concept. It’s a feature that makes the Primal lifestyle possible for them. Others suggest that it leaves too much room for backsliding. Still others find it confusing—does it mean living 100% Primal only 80% of the time and partying it up that other 20%? Or does it mean living 80% Primal 100% of the time? (The answer is neither, as you’ll see.)
I love having these kinds of discussions within the community. Your perspectives help me to continue to grow and evolve my thinking even after all these years. So let me share my perspective on the 80/20 principle, and I encourage you to share your own thoughts in the comments as well. Just because I’m “the Primal guy” doesn’t mean I get to dictate how you interpret what it means to live Primally, nor how you embody these teachings in your own life. It’s obviously a general principle and, as such, it’s intended to mean different things to different people.
What Is the 80/20 Principle, And What Is It NOT?In short, the 80/20 principle is a rule to make Primal doable in the context of the modern world. It’s a feature that makes the Primal Blueprint a fully achievable, enduring lifestyle that reconciles with the grind and disruptions of daily life.
Let me put it this way: the 80/20 principle is an acknowledgment that we’re adults who take full responsibility for every choice but occasionally find ourselves in circumstances that aren’t conducive to adhering fully to the Primal Laws. You should always have the intention to do your best, to aim for 100%. But you should not let your commitment to Primal living become a source of stress or anxiety, and you shouldn’t beat yourself up or throw in the towel when perfection isn’t possible.
You have agency and reasoning skills, so you should be able to make conscious compromises. Perhaps you’re on vacation and really want the experience of sampling the local cuisine. For you, it’s part of the adventure. You authentically choose within the 80/20 principle to make the most of your hard earned adventure. (Personally, this is my favorite manifestation of the principle.) Maybe it’s a special anniversary or family gathering. You don’t use the situation as an excuse to wildly abandon your commitment to health and longevity. You loosen the strings enough to find the best balance between short-term experience and long-term goals.
Sometimes the 80/20 principle is a matter of feasibility. Travel doesn’t always present the most ideal Primal options. A difficult period in your life (new baby, death or serious illness in the family) may temporarily disrupt your focus or ability to do all the good things you normally incorporate into your routine.
There are also the Primal ideals, especially when it comes to food. I know not everyone has ready access to or the budget for grass-fed beef, pastured butter, organic produce, or a wide diversity of produce year round. This is where that old saying comes in: “Don’t let perfect be the enemy of good.” The majority of the health benefits from Primal come from eliminating the grains, sugars, and nasty oils. Worrying about organic, local, and so on is the cherry on top. Likewise, if all you manage right now is walking and microworkouts, but you haven’t found a way to build sprints into your routine yet, you’re still miles ahead of the person who is still sedentary.
Sometimes you just have to do the best you can. It’s not a question of motivation or commitment but the influence of external conditions. Think of it as a cushion, not a cop-out, and focus on the big picture. Primal success is less about what you do at any one meal or single bout at the gym and more about what you do over the course of a given week or month.
And What Is It Not?Most importantly, it isn’t permission to only shoot for 80% compliance or success. If you set out to make your Primal commitment 80%, guess what. It will likely fall well below that. If you set out to make your commitment 100%, you’ll probably settle in somewhere between 80 and 95%.
It doesn’t mean getting 20% of your calories from ice cream and the other 80% from meats and salads. The 80/20 principle isn’t about “cheating” 20% of the time.
It isn’t intended as a “get-out-of-Primal-free card” for flocking to grains, skimping on fat or protein, or ignoring a continuing sleep deficit.
It doesn’t mean you’re perfect during the week and then go on a bender on the weekend.
It doesn’t mean working out 10 months of the year and then taking two months off to veg on the couch.
It doesn’t mean picking your favorite 8 of the 10 Primal Blueprint laws and scrapping the other two.
And let me be clear: there’s nothing wrong with achieving 100%. If you find the Primal Laws easy to incorporate fully into your life, that’s cause for celebration, not concern. I would never suggest that you’re missing out on life because you don’t feel the need to indulge in conscious compromises. More power to you if you’re happy and fulfilled without them.
Is This the Same as the 80/20 Rule Diet?Decidedly no, but I’ve gotten this question a fair amount, so let’s clear it up. When people talk about the 80/20 diet, they usually mean the eating strategy attributed to Australian nutritionist, chef, and personal trainer Teresa Cutter. In this approach, you are supposed to “be good” 80% of the time, but you are allowed to indulge the other 20% of the time within reason. No foods are off the table. It’s a “have your cake and eat it too” diet, and it’s very much NOT what the Primal 80/20 principle represents.
The Primal 80/20 principle isn’t a diet at all; it’s more of a mindset. It’s about giving yourself permission not to be perfect, not actually planning dietary excursions into your week. By the same token, the 80/20 principle isn’t carb cycling, alternate day fasting, or any other structured eating pattern. With those, the assumption is that you’re (mostly) sticking to Primal foods but eating at specific times or with certain macronutrient ratios.
And of course, the Primal Blueprint encompasses more than nutrition, so the Primal 80/20 principle does as well. All aspects of Primal living—movement, sleep, stress management, social connection, cognitive challenge—fall under the 80/20 umbrella. There are probably some aspects you’re closer to 100% on most of the time and others you struggle with. For me, the food part is easy, but I’ve historically struggled with the stress bit.
When Does the 80/20 Principle NOT Apply?There are times when 100% compliance—or something close to it—is important. One example that comes to mind is when someone is using an elimination diet (autoimmune protocol, low-FODMAP, etc.) to explore chronic symptoms. Unless they are strict about eliminating and then systematically reintroducing potential trigger foods, the diet probably won’t be much use.
Another time when it makes sense to be stricter is during the transition to a keto diet. Ketosis is a notoriously fragile metabolic state. Eat a single high-carb meal or snack, and wham, you’re out. When you’re in the process of adapting to keto, it makes sense to be consistent for at least the first four to six weeks to facilitate the process. Even after that, there’s little wiggle room if staying in ketosis is important to you.
The Bottom LineAt its core, the 80/20 principle is a recognition that life isn’t totally predictable and that we’re not in Grok’s Kansas anymore. Denying that reality and trying to fit Primal principles perfectly into modern life can be like jamming a square peg into a round hole. The point of 80/20 is to release the pressure valve that comes with thinking that you are supposed to be perfect and that this Primal living thing should come easily all the time.
As the Primal Blueprint cements itself in your routine, it generally becomes easier (and more desirable) to live well above that 80%. That was my experience, and I can’t even count how many people have told me the same over the years. The Primal Blueprint comes naturally for me now because my entire lifestyle revolves around it and I’ve been doing it so long. It’s so much a part of my routine that I don’t often think about it except when I travel. It will become your normal as well, but the chance that you’ll always be the perfect Primal specimen are small. I’m not, and I’m fine with that.
I encourage everyone to focus on the process and the big picture, not simply the daily details. The Primal Blueprint is first and foremost about taking full responsibility for your life and health. No excuses, no guilt.
As always, thanks for reading, and keep the questions and comments coming!
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October 5, 2022
Health Benefits of Lavender Oil and How to Use It
One of my favorite places on earth is the Ali’i Kula Lavender farm on Maui. I went there on a lark, not even expecting to enjoy it. My wife dragged me there on a trip years ago—she’s a huge essential oils fan and particularly lavender oil fan—and I fell in love. It’s acre upon acre of rolling hills covered in lavender fields, Buddhist shrines, meandering trails, and great views of the ocean. And always, in the background and foreground, is the fragrant scent of lavender. Any stress melts away (not that the stress is much an issue in Hawaii) and you’re perfectly content just wandering calmly through the fields. Every time you brush against a plant the scent intensifies and follows you for a bit.
The stress-melting effects couldn’t have just been from the lavender—the walking, the fresh air, the fact that I was on vacation in Hawaii all played a large role—but the lavender was also a factor.
But how? Are there ways to get those same benefits without visiting a lavender farm in the middle of the Pacific Ocean?
Yes. Lavender oil, or lavender essential oil, contains the essence of the lavender plant—all the aromatic constituents that provide the pharmacological effects we see from the whole plant.
The Benefits of Lavender OilLavender Oil Reduces AnxietyLavender oil aromatherapy is one of the most common treatments for surgery or medical treatment-related anxiety.
In dental patients nervous about treatment, lavender oil aromatherapy reduces anxiety.ncbi.nlm.nih.gov/pubmed/25328900"... This is also effective in children with anxiety undergoing dental treatment.https://pubmed.ncbi.nlm.nih.gov/32030... Other studies confirm this effect.https://pubmed.ncbi.nlm.nih.gov/19968...
Not all studies are positive. The pre-surgery lavender oil inhalation for general anxiety sometimes works, sometimes doesn’t, but the balance of evidence shows that it probably helps.https://pubmed.ncbi.nlm.nih.gov/30660...https://pubmed.ncbi.nlm.nih.gov/32212... One interesting study found that lavender oil aromatherapy before a medical procedure reduced anxiety, stress, and pain levels while improving oxygen saturation.https://pubmed.ncbi.nlm.nih.gov/32798...
Oral lavender oil can also work. Oral lavender oil seems just as effective (without the side effects, like drowsiness and extreme addiction) as Xanax at reducing general anxiety.https://pubmed.ncbi.nlm.nih.gov/19962... In Germany, oral lavender oil is considered to be a legitimate treatment for anxiety disorders.https://pubmed.ncbi.nlm.nih.gov/25522...
It’s mixed, then, but I think the evidence is fairly strong that lavender oil can reduce anxiety in people.
Lavender Oil Lowers StressIt seems that reduction in stress I felt wasn’t just placebo or a result of me being on vacation in Hawaii. The bulk of published research finds that lavender has real effects on biomarkers and subjective sensations of stress.
In one study, smelling either lavender or rosemary essential oils for 5 minutes lowered cortisol levels in human subjects. Lavender was far more potent than rosemary, with a 1000x dilution of lavender being just as effective as a 10x dilution of rosemary.https://pubmed.ncbi.nlm.nih.gov/17291...
In another study, lavender essential oil inhalation was also effective at reducing math test-induced rises in a biological stress marker.https://pubmed.ncbi.nlm.nih.gov/18635...
In subjects undergoing needle insertion, those who wore an oxygen mask with lavender oil aroma pumped through it experienced less subjective stress. Furthermore, the pain of getting injected was reduced.https://pubmed.ncbi.nlm.nih.gov/21854...
Subjects in another study watched a stressful video. Half of them underwent lavender oil aromatherapy during the video while half did not. Those who got the lavender oil had reduced stress markers compared to those who didn’t get the lavender oil.https://pubmed.ncbi.nlm.nih.gov/21854...
After heart surgery, however, lavender oil aromatherapy has little to no effect on most markers of stress, other than a mild reduction in blood pressure.https://pubmed.ncbi.nlm.nih.gov/26051...
Lavender Oil Increases Wound HealingLavender oil actually increases expression of an essential wound healing factor known as transforming growth factor beta. After wounding rats (I know, it sounds bad), researchers applied lavender oil to the wound. By day four, collagen deposition had increased along with the presence of fibroblasts (which help lay down collagen).https://www.ncbi.nlm.nih.gov/pmc/arti...
Overall, the bulk of research finds that lavender oil can speed up wound healing, increase growth factors at the wound site, and improve collagen synthesis.https://pubmed.ncbi.nlm.nih.gov/32589... Even when it doesn’t speed up healing any better than control, it does appear better at reducing pain and improving comfort during the healing process.https://pubmed.ncbi.nlm.nih.gov/21168... I was unable to find any negative results, suggesting that lavender oil is worth trying next time you get a wound.
Lavender Oil Improves SleepIn a recent study, researchers tracked the brain waves of sleeping adults before and after the administration of lavender oil aroma. Once lavender oil was pumped into the room, the brain waves in the sleep adults changed to reflect more of a slow wave sleep/deep sleep pattern—and a higher sleep quality score.[ref]https://pubmed.ncbi.nlm.nih.gov/30660371/">16 Slow wave sleep is very important for learning, memory consolidation, and muscle recovery.
Other studies have found that lavender oil inhalation can improve sleep quality, counter insomnia, and even increase melatonin levels.https://pubmed.ncbi.nlm.nih.gov/31780... Wearing a lavender oil aromatherapy patch at night improves wakefulness in the morning.https://pubmed.ncbi.nlm.nih.gov/26133...
If you’re interested in using aromatherapy for sleep, my wife loves the Vagus Nerve Pillow Mist. I can never bring myself to buy it for myself, but I’ll certainly borrow hers for a spray or two. Spray this stuff on your pillow before bed and you’ll get a great night’s sleep. This isn’t just lavender oil, but the lavender oil is quite prominent and responsible for many of the effects.
How to Use Lavender OilThere are a few different ways to use lavender oil.
AromatherapyThe simplest way to do “aromatherapy” is to open the bottle of lavender oil and smell it. Quite literally just hold it up to your nose and sniff whenever you get a hankering. However, most studies have subjects smell the lavender for 5-10 minutes for the strongest effects. You can also use a diffuser or wear an aromatherapy patch.
OralMost lavender oils aren’t meant to be consumed orally. I’m not saying they’ll hurt you, but that’s not their intended use so I can’t suggest that you try it. You can take a dedicated oral lavender oil supplement.
MassageSimply add a few drops of lavender oil to your massage oil of choice—about 2 drops for every tablespoon of carrier oil. Olive oil, jojoba, MCT, avocado, or coconut all make great massage oils.
Direct applicationIf you’re trying to heal a wound, directly apply a drop or two of lavender oil mixed in a tablespoon of carrier oil (just like the massage oil) and apply that to the wound.
Who Shouldn’t Use Lavender Oil?For most people, lavender oil is a risk-free essential oil that may help with wound healing, anxiety, stress, and sleep.
I would caution against using lavender oil products on children, as lavender oil may have estrogenic effects if used to excess. A number of studies have even found links between lavender oil exposure and early breast growth—in both girls and boys. To be fair, the children in these studies were exposed to high levels of lavender fragrance on a daily basis for years on end.https://www.ncbi.nlm.nih.gov/pmc/arti...
I would also recommend against using lavender oil on a daily basis, particularly for men. Use as needed, not chronically. You don’t want chronic estrogen increases.
That’s about it, folks. I hope you have good success if you give lavender oil a try.
Take care.
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References ncbi.nlm.nih.gov/pubmed/25328900https://pubmed.ncbi.nlm.nih.gov/32030454/https://pubmed.ncbi.nlm.nih.gov/19968674/https://pubmed.ncbi.nlm.nih.gov/30660371/https://pubmed.ncbi.nlm.nih.gov/32212806/https://pubmed.ncbi.nlm.nih.gov/32798174/https://pubmed.ncbi.nlm.nih.gov/19962288/https://pubmed.ncbi.nlm.nih.gov/25522403/https://pubmed.ncbi.nlm.nih.gov/17291597/https://pubmed.ncbi.nlm.nih.gov/18635155/https://pubmed.ncbi.nlm.nih.gov/21854199/https://pubmed.ncbi.nlm.nih.gov/21854199/https://pubmed.ncbi.nlm.nih.gov/26051567/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4880962/https://pubmed.ncbi.nlm.nih.gov/32589447/https://pubmed.ncbi.nlm.nih.gov/21168115/[//ref] I was unable to find any negative results, suggesting that lavender oil is worth trying next time you get a wound.Lavender Oil Improves Sleep
In a recent study, researchers tracked the brain waves of sleeping adults before and after the administration of lavender oil aroma. Once lavender oil was pumped into the room, the brain waves in the sleep adults changed to reflect more of a slow wave sleep/deep sleep pattern—and a higher sleep quality score.[ref]https://pubmed.ncbi.nlm.nih.gov/30660371/
https://pubmed.ncbi.nlm.nih.gov/31780012/https://pubmed.ncbi.nlm.nih.gov/26133206/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6773459/The post Health Benefits of Lavender Oil and How to Use It appeared first on Mark's Daily Apple.
October 4, 2022
How to Treat Acne Naturally
Acne is a common problem that gives too many people too much grief. Many conventional acne (or acne vulgaris) treatments—antibiotics, oral steroids, hormonal birth control pills, and isotretinoin (sold with brand name Accutane)—have serious, sometimes downright scary, side effects. There may be cases when these nuclear options are necessary, but I know many folks would prefer to try diet, lifestyle, and more natural interventions first.
The good news is that as common as skin issues like acne are today, they are not an inevitable part of the human condition. Grandfather of the ancestral health movement Loren Cordain asserts that acne is basically unheard of in traditional-living societies.https://pubmed.ncbi.nlm.nih.gov/12472... This strongly suggests that modern lifestyle factors underlie much of what we see today. And if that’s the case, then there are steps we can take to cut acne down at the source.
I’ve always believed that there is a deep connection between skin health, gut health, and inflammation. I’m not surprised when people tell me that their acne, psoriasis, eczema, and other skin conditions are “miraculously” resolved after going Primal. The Primal Blueprint is designed to support a diverse, well-balanced microbiome, reduce chronic inflammation, and provide epigenetic signals that optimize health. It makes sense that clearer skin would be one of the benefits.
Some skin is finickier than others, though. I can’t promise that dropping grains and sugar, swapping out pro-inflammatory oils for better fats, and working on sleep hygiene is doing to solve the acne puzzle for everyone. If you’re struggling to “love the skin you’re in,” as the saying goes, here are some things to try.
What Causes Acne?Acne doesn’t have a single root cause, which is one of the reasons it can be tricky to address. Sebum (oil) production, pore blockage, bacteria like Propionibacterium acnes (aka P. acnes), and inflammation each play a role. Androgens increase sebum production, and hormonal changes related to puberty, menstruation, pregnancy, PCOS, or menopause often lead to outbreaks.
Although many treatments target what’s happening on the surface, your skin’s appearance and condition are part and parcel of the body’s overall health. Systemically speaking, hormonal balance (or lack thereof) and associated nutrient levels strongly influence the production of oil, the skin’s vulnerability to invasive bacteria (and presence of “good” defensive bacteria), the natural production and turnover of skin cells, and, of course, underlying inflammation. It doesn’t help that we live a modern existence full of inflammation triggers: pollution in the air and water, harsh personal care products, chronic stress, and lack of sleep to name a few. There’s also a strong genetic component to acne, and some folks simply appear to be more vulnerable, unfortunately.
Acne sufferers frequently need to try a variety of dietary, lifestyle, and topical interventions before (hopefully) finding what works for them. Pharmaceuticals may become necessary, and I’m not looking down on anyone who goes this route. I know how much of a psychological toll chronic acne takes. But I’m strongly biased toward starting with more natural holistic approaches when possible.
How to Treat Acne NaturallyThis is a non-exhaustive list of remedies that are backed by science and that members of the MDA community have told me worked for them.
Diet and AcneThis is where everyone should start, in my opinion, regardless of what else they’re trying concurrently. There’s absolutely no doubt that what you eat is reflected in your skin (although I’m happy to report that chocolate doesn’t seem to cause acne). You could go the route of doing a total elimination diet with systematic reintroduction to identify potential triggers, but that’s an onerous process, frankly. Instead, you can just try these first:
Glycemic loadOf paramount importance is checking your carb intake. Both observational and experimental studies link greater intake of high-glycemic carbohydrates to more frequent and more severe acne symptoms. High-glycemic load diets probably promote acne through several metabolic pathways, including by stimulating insulin-like growth factor 1 (IGF-1) and androgen and causing inflammation.https://pubmed.ncbi.nlm.nih.gov/12472... https://www.ncbi.nlm.nih.gov/pmc/arti... For some people, acne is significantly improved simply by lowering the glycemic load of their diet, and I’m sure that this is a big reason why going Primal helps so many. If high-carb foods, especially of the hyperprocessed, nutrient poor variety, have snuck their way back onto your plate, you know what to do.
DairyAnecdotally, dairy seems to cause skin eruptions for many of you, an observation confirmed by a recent meta-analysis which reported that folks who drink more milk are more prone to acne.https://pubmed.ncbi.nlm.nih.gov/29778... The American Academy of Dermatology also recommends that acne sufferers limit dairy intake.https://pubmed.ncbi.nlm.nih.gov/26897...
For what it’s worth, skim milk seems to be more problematic than whole milk. Also, in that meta-analysis, there was no significant relationship between acne and cheese or yogurt consumption. I hear all you cheese lovers rejoicing at that news, but hold up. I’d still recommend cutting out all dairy for at least a few weeks to see if it helps. If you notice your skin clearing up, continue the no-dairy experiment for a while longer. Then, if you wish, you can start adding back dairy a little at a time, starting with fermented dairy (yogurt, kefir) and cheese (fermented or unfermented).
Other food sensitivitiesI can’t tell you how many readers have confided they struggled for years, even decades, with acne before switching to a Primal diet and finally getting relief. Many of them traced the root of their problem to gluten. Others were particularly affected by dairy, soy, or eggs. Occasionally, random food sensitivities were the issue.
Consider keeping a food journal to see if you can spot any patterns between what you’re eating and your acne flare-ups. When you identify likely culprits, try cutting them out for a few weeks and see what happens with your skin.
SupplementsBeyond the power of a clean, anti-inflammatory diet, I suggest adding a good comprehensive supplement as well as extra zinc,https://pubmed.ncbi.nlm.nih.gov/15235... vitamin B complex (especially vitamin B3),https://www.ncbi.nlm.nih.gov/pubmed/1... vitamin A, and vitamin D to assist with regulating oil production and further boosting the skin’s natural repair abilities. Research has especially supported the role of zinc deficiency in acne. Women who are pregnant, nursing, or have recently weaned are particularly at risk because of higher need for zinc.
Also make sure you get plenty of omega-3s through small, oily fish or supplementation.https://pubmed.ncbi.nlm.nih.gov/24553... Some folks report good experiences with adding evening primrose, an anti-inflammatory omega-6 as well.
Finally, a good probiotic can help your body (and skin) balance its own “good” bacterial defenses.https://www.ncbi.nlm.nih.gov/pmc/arti... Various Lactobaccilus and Bifidobacterium strains have been shown to improve skin health.https://www.ncbi.nlm.nih.gov/pmc/arti...
Gut HealthSpeaking of probiotics, if you want healthy skin, you need a healthy gut. There is a strong gut-skin connection, and skin problems like acne, rosacea, and psoriasis are often the outward manifestation of gut dysbiosis or intestinal permeability (“leaky gut”).https://www.ncbi.nlm.nih.gov/pmc/arti... You have nothing to lose by adding sauerkraut, kimchi, and other foods containing probiotics and prebiotics to your meals. If you’re not sensitive to dairy, try kefir, one of my favorite sources of probiotics. You can even try doing a yogurt mask since topical probiotic treatments could be beneficial.
Stress and SleepStress causes a cascade of hormonal actions that, over time, deplete essential nutrient stores, especially minerals like zinc. We can’t always control the stressors in our lives, but most people, if they’re being honest, could put more effort into getting better sleep. Consider it an investment in your appearance as well as overall health. They don’t call it beauty sleep for nothing! Additionally, take up stress management methods that bolster the parasympathetic relaxation response to further support hormonal balance.
Topical RemediesFinally, work on your skin’s surface. Don’t be discouraged if finding the products that make your skin happy takes a process of trial and error. What works for one person’s skin will aggravate the next. Here are some places to start.
Nicotinamide: Aka niacinamide, this topical form of vitamin B3 can reduce inflammation and help acne and improve skin’s overall condition.https://www.ncbi.nlm.nih.gov/pubmed/1...
Willow bark: Contains a compound called salicin, which the body converts to salicylic acid. Aspirin works in the same way, so you can make a paste out of crushed up aspirin (the plain white pills, not the coated capsules) to use as a spot treatment or face mask. Or, of course, you can purchase creams and toners that contain salicylic acid, just watch for other gnarly ingredients.
Essential oils: Certain essential oils are particularly good for clearing up acne. Tea tree oil and thyme oil are two.https://pubmed.ncbi.nlm.nih.gov/27000... https://pubmed.ncbi.nlm.nih.gov/20657... Always dilute them appropriately in a non-comedogenic carrier oil. Jojoba oil is a good one.
Other botanicals like calendula and feverfew: Can be soaked and spread over the face with a cotton ball after washing in order to calm skin.
Apple cider vinegar: Diluted so as not to burn skin, exerts anti-bacterial and pH-balancing effects.
Zinc creams: For fungal acne specifically. Look for zinc pyrithione on the label (the same active ingredient in many dandruff shampoos).
Steaming: Visit the steam room at the gym or lean over a bowl of hot water with a towel draped around your face to open pores for a good cleansing, natural oil extraction, or absorption of botanical agents. Don’t scald yourself, obviously.
Pure water: Those with the worst skin conditions like severe acne or rosacea can benefit from rinsing with distilled rather than tap water.
TakeawaysSkin disorders are complex. The idea here is to take a holistic approach to supporting healthy skin. Although these suggestions might not serve as a cure-all, they are the best way to get at the root causes of the physiological imbalances behind acne. Furthermore, the natural topical options can support your lifestyle efforts without depleting skin of its natural moisture or defenses.
The remedies I mentioned here are not the only ones you might try, and severe or prolonged cases may respond best to a combination of treatments, including medications. Even if it takes a while to find your clear skin solution, the upside is that everyone benefits from cleaning up their diets, building a healthy gut, sleeping well, and reducing stress even if your skin issues are especially stubborn. No matter what your specific challenge, the following are always good practice:
Support a healthy gut microbiome.Eat a nutrient-rich diet.Avoid harsh cleansers and products that might irritate your skin.Avoid foods that promote inflammation.Get healthy sun exposure.Practice practical prevention: Avoid touching your face as much as possible and frequently wash items that touch your face (pillowcases, helmets, etc.).What say you, MDA community? I know I just scratched the tip of the iceberg here. Tell me about your personal successes and challenges. What’s your secret for healthy skin? Maybe your advice can help someone else.
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References https://pubmed.ncbi.nlm.nih.gov/12472346/https://pubmed.ncbi.nlm.nih.gov/12472346/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4769025/https://pubmed.ncbi.nlm.nih.gov/29778512/https://pubmed.ncbi.nlm.nih.gov/26897386/https://pubmed.ncbi.nlm.nih.gov/15235533/https://www.ncbi.nlm.nih.gov/pubmed/16871773https://pubmed.ncbi.nlm.nih.gov/24553997/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9318165/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9311318/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9311318/https://www.ncbi.nlm.nih.gov/pubmed/17147561https://pubmed.ncbi.nlm.nih.gov/27000386/https://pubmed.ncbi.nlm.nih.gov/20657472/
The post How to Treat Acne Naturally appeared first on Mark's Daily Apple.
Keto Cauliflower Mac and Cheese
When people think of comfort food there’s a good chance that mac and cheese comes to mind. This creamy, gooey, and cheesy dinner time meal can easily transport you back to childhood days when you wished every meal could be mac and cheese. While we don’t suggest having mac and cheese every night, this keto cauliflower mac and cheese recipe is a great option for when you’re craving that nostalgic taste.
Made with a helping of cauliflower this recipe leans into a variety of spices, such as paprika and mustard powder while also being topped off with our new No-Dairy Cheez Sauce. If you’re looking to switch it up you can also swap out half of the instructed cauliflower for butternut squash, which is perfect for the fall season.
How to make keto cauliflower mac and cheeseFirst, preheat your oven to 350 degrees Fahrenheit. Then, in a bowl, combine the avocado oil, garlic powder, onion powder, paprika, black pepper, thyme, mustard powder and salt. Fold in the cauliflower until the spice mixture coats all of the pieces of the cauliflower. Lay the cauliflower out in a single layer on a baking dish or sheet pan. Roast in the oven for about 30-40 minutes, or until the cauliflower is tender and golden. Allow everything to cool slightly.
Place the cauliflower in a bowl and pour the No Dairy Cheez Sauce on top along with the milk. Stir to combine and then stir in the almond flour. Pour the cauliflower mixture into a greased 9×9 baking dish.
Crush up your pork rinds in a bag. Crush them so that about half of the pork rinds form a coarse powder and the rest crushed up a bit less in order to give the mixture texture. Pour the pork rinds into a bowl and combine with the parsley and almond flour. Pour this mixture on top of the cauliflower and spread it all over the top of the cauliflower.
Place the baking dish in the oven and bake for about 15-20 minutes, or until the pork rinds are golden. Allow to cool slightly and serve!
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Keto Cauliflower Mac and Cheese Author: Priscilla Chamessian Total Time: 65 minutes Yield: 8 [image error] Print Recipe [image error] Pin Recipe Description This creamy, gooey, and cheesy dinner time meal will easily transport you back to your childhood days when you wished every meal could be mac and cheese. While we don’t suggest having mac and cheese every night, this keto cauliflower mac and cheese recipe is a great option for when you’re craving that nostalgic taste.
Ingredients2 medium heads cauliflower, cut into 1” pieces
1/4 cup Primal Kitchen Avocado Oil
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika (or half paprika, half smoked paprika)
1/2 tsp black pepper
1/4 tsp mustard powder
1/4 tsp thyme
1/4–1/2 tsp salt
1.5 cups Primal Kitchen No Dairy Cheez Sauce
½ cup full fat coconut milk or other milk of choice
3 Tbs almond flour
1.5 ounces pork rinds
2 Tbs chopped parsley
2 Tbs almond flour
Instructions Preheat your oven to 350 degrees Fahrenheit.In a bowl, combine the avocado oil, garlic powder, onion powder, paprika, black pepper, thyme, mustard powder and salt. Fold in the cauliflower until the spice mixture coats all of the pieces of the cauliflower.Lay the cauliflower out in a single layer on a baking dish or sheet pan. Roast in the oven for about 30-40 minutes, or until the cauliflower is tender and golden. Allow to cool slightly.Place the cauliflower in a bowl and pour the No Dairy Cheez Sauce on top along with the milk. Stir to combine and then stir in the almond flour.Pour the cauliflower mixture into a greased 9×9 baking dish.Crush up your pork rinds in a bag. Crush them so that about half of the pork rinds form a coarse powder and the rest crushed up a bit less in order to give the mixture texture. Pour the pork rinds into a bowl and combine with the parsley and almond flour. Pour this mixture on top of the cauliflower and spread it all over the top of the cauliflower.Place the baking dish in the oven and bake for about 15-20 minutes, or until the pork rinds are golden. Allow to cool slightly and serve! NotesYou can roast the cauliflower ahead of time if you are in a bind, and combine the sauce and cauliflower and bake before eating.
This dish would also be delicious with half cauliflower and half butternut squash. Use 2-3 cups of butternut squash cut into 1” cubes in lieu of a cauliflower.
Prep Time: 15 minutesCook Time: 50 minutes Nutrition Serving Size: 1/8 of recipe Calories: 235.2 Sugar: 3.3g Sodium: 619.2mg Fat: 16.8g Saturated Fat: 4.4g Trans Fat: 0g Carbohydrates: 12.6g Fiber: 4.4g Protein: 9.8g Cholesterol: 7.6mg Net Carbs: 8.2g Keywords: keto cauliflower mac and cheese
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