Mark Sisson's Blog, page 162

Sweet Potato Custard

Sweet potato custard is a completely delicious dessert that just happens to also be completely Primal. Sweet potato, eggs, high-fat dairy (or coconut milk) and a drizzle of maple syrup are the main ingredients in this easy to make, easy to love dessert.

Sweet potato custard is rich and creamy, with a mild flavor reminiscent of pumpkin pie. Except this dessert is better than pumpkin pie—because custard doesn’t need a crust. Every spoonful brings hints of roasted sweet potato, maple, cinnamon, and nutmeg. It’s a dessert that’s nearly healthy enough to eat for breakfast (not that we’ve done that…).

If you crave a crunchy texture, garnish sweet potato custard with whole pecans. And although the custard certainly doesn’t need it, a dollop of whipped cream on top wouldn’t hurt anything either.

Servings: 6 to 8

Time in the Kitchen: 45 minutes, plus 1 hour to bake

Ingredients

2 medium sweet potatoes
2 cups half-and-half, whole milk, or coconut milk (475 ml)
2 whole eggs + 3 egg yolks
¼ cup maple syrup (60 ml)
½ teaspoon vanilla extract (2.5 ml)
½ teaspoon cinnamon (2.5 ml)
¼ teaspoon nutmeg (1.2 ml)
¼ teaspoon salt (1.2 ml)
1 cup pecans, raw or lightly toasted in the oven (120 g)

Instructions

Preheat oven to 350º F/176º C

Fill a teakettle or large pot with water and slowly bring to a boil while you make the custard. (Baking custard in a baking dish set inside a larger baking dish filled with hot water helps keep the texture smooth)

Set a 9 or 10-inch pie plate inside a larger baking dish (the larger, the better, as it makes it easier to lift the pie plate out). Or, bake the custard in smaller custard dishes that are set inside the rimmed baking dish.

Peel sweet potatoes and cut into 1 or 2-inch chunks. The exact size doesn’t matter so much, just make sure all the pieces are basically the same size so they cook evenly.

In a pot of water, bring the sweet potato chunks to a boil then lower the heat and simmer 15 to 20 minutes until the pieces are soft and easily pierced by a fork. Drain.

Puree the sweet potato in a food processor until smooth. Put aside 1 cup of the puree for the custard. (Refrigerate the extra sweet potato puree and save it for another meal. It’s delicious with salt and butter.)

In a medium bowl, whisk the 2 eggs, 3 egg yolks, maple syrup. vanilla, cinnamon, nutmeg, salt, and sweet potato puree.

In a small saucepan, gently warm the half-and-half or milk.

Slowly pour the warm milk into the sweet potato mixture, whisking until smooth.

Pour the custard into the pie plate; don’t fill it all the way to the top, but instead leave a little space. Or, pour the custard into smaller custard dishes.

Carefully pour boiling water into the larger baking dish that the pie plate or custard dishes are sitting in until the water comes halfway up the pie plate or custard dishes. Transfer to the oven; bake until the custard is set and no longer jiggling in the middle, about 1 hour. Put the custard on a cooling rack and cool at least 10 to minutes before serving. Serve warm or at room temperature. Store leftover custard in the refrigerator.

Garnish with pecans.

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Black Friday—Worker Bee Style

Good morning, everyone. I hope you had a great Thanksgiving—however you chose to celebrate. Today, as previously announced, we’re upending  tradition (and our usual blog schedule) to do something different. On Tuesday, I shared alternatives to the customary Black Friday lines.

Today I’ve turned over the blog to some of our Mark’s Daily Apple, Primal Blueprint, Primal Kitchen, and Primal Health Coach “worker bees” who are generously sharing what they’re doing today to get outside and spend time with those they love.

“Suns out, buns out.” — Morgan Buehler

 

“Earlier this year my husband (and fellow Primal Worker Bee), Farhad, lost his father, so we will be honoring Mansour’s memory by participating in all his favorite activities—lots of good food, laughs, and family time out and about in San Fransisco. Wishing you lots of fun, love, and togetherness this holiday season!” — Liz, Farhad, & Maya Mostaedi

 

“Spending time with family during the holidays is such a joy. We are so fortunate to have my dad still with us, since his stroke last year. We cherish this time to get close and reflect on so many things we are truly thankful for.” — Feeling blessed, The Frustere Family

 

“The Taylors are back at Lindsay’s childhood home in Michigan where it’s coooold (compared to California anyway), so we are opting to unplug and unwind in good old-fashioned (indoor!) ways.” — Lindsay Taylor

 

“I live in the country, so not only am I not going anywhere near the mall on Black Friday, but I am committing to not even setting foot in the city! Instead I’ll take my two young horses for a leisurely walk down the road. It helps expose them to new sights, sounds, and smells—all of which are good training opportunities for a couple of untrained baby horses—and it’s an excuse for me to get a few miles of walking in.” — Erin Power

 

“I love spending time outdoors with friends and family! I consider it an important part of my wellness routine to get in some movement during the day outside, and I’ll definitely be spending Black Friday unwinding by hiking in the mountains/practicing yoga on the beach.” — Annie Martin

 

“There’s no better gift than waking up to this sunrise on the North Shore of Lake Superior. We’ll be hiking along the shoreline and relaxing in the cabin today.” — Jennifer Wannen

Have a great holiday weekend, everyone. I’d love to hear how you’re enjoying today. Take care.

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Happy Thanksgiving

The staff and I are off today to be with friends and family, but I wanted to take some time this morning to wish everyone a Happy Thanksgiving—whether you’re celebrating here in the States or checking in from around the globe.

From a personal point of view, I like beginning the holiday season with a time for thankfulness. The end of the year calls us to take stock, and it’s illuminating (and humbling) to do it in a spirit of gratitude.

I’m thankful for my wonderful family and supportive friends and colleagues. They know it, so I won’t linger.

I’m also grateful for this amazing community—the engagement, encouragement, and challenge you all have offered me over the years. Mark’s Daily Apple continues to be an evolving project. You are the engine of its evolution. My best ideas often come from satisfying a need one of you relay to me or my staff, and I’ve steered my blog, the books, events, products, and educational programs to reflect these ideas and to assist my readers. Thank you, everyone, and please continue to offer your feedback.

I hope you’re enjoying yourself today and have much to be grateful for this year, including good Primal health. Be well, and have a great holiday weekend.

Cheers, Mark

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50+ Primal Thoughts, Tips and Recipes for Your Thanksgiving

The team and I are hustling today, getting everything in place before the holiday weekend, and all of us are already thinking about the festivities (not to mention feasts) to come. So, you’ll forgive me if I indulge the holiday spirit and even wax a bit sentimental—just a little. (Thanksgiving IS my favorite, I’ll admit….) And, on a more practical note, let me share some “best of MDA” tips and recipes for making the holiday weekend healthier and happier.

By now most of us have the “stuff” that typically goes into the meal itself: the food, the napkins, the centerpiece, etc. We’ve unearthed the ginormous serving tray from the basement and dug out the carving set. We’ve taken down the box that holds the heirloom gravy boat. And we’ve likely ironed out the logistics of the occasion: when guests will arrive, when the turkey will go in the oven, and who will bring what. We’ve straightened the house, cajoled the kids to make their bedrooms presentable. Maybe the more ambitious and organized among us have even made a dish or two ahead of time.

Some of us tomorrow will be hosting large gatherings or perhaps celebrating with just immediate family, a partner, or a friend. A few of us will eat alone. Others of us will be guests in friends’ or families’ homes or part of larger groups hosted by religious or neighborhood communities.

It’s true that there’s something about a holiday meal itself—the variety, the rich flavors, the calm (and flurry) of annual preparation rituals, the deep-seated emotional associations and memories. Nonetheless, the day has the potential to feed us in ways the best turkey or family recipe can’t.

Our culture and even individual responsibilities sometimes encourage us to get so caught up in the practical operation of the holiday that we find ourselves shuffling through the motions, hitting all the obligatory dishes and events, but never really touching down emotionally or interpersonally. It’s likely that some of us have previously taken the lesson and pared down or honed in on what we deem the most essential (and enjoyable) aspects of the holiday. (The gathering, the gratitude, the giving of time….)

In this hectic part of year, the suggestion bears repeating. Carpe Diem. Enjoy the moment—the company, the conversation, the chance to connect and tell stories new and old. Start some fresh traditions or revive some old ones (a pre-dinner family game of touch football, an after-dinner walk, an evening around the board games or family albums, a morning of volunteering).

Whether you’re alone or with a whole horde, here’s to making the most of the day in such a way that we’ll all go to bed that night fulfilled (not just full), inspired, at peace, nostalgic, and grateful for the day instead of just relieved the dishes are done or glad we made it through.

Whatever you’ll be doing, wherever you’ll be celebrating, whatever you’ll be looking back on (or looking forward to) in the spirit of thankfulness, everyone here wishes you the best for your holiday.

Thoughts On the Spirit of the Holiday

No matter how we’re observing the day, celebration and gratitude offer significant benefits as well as meaningful reflection.

15 Primal Ways to Savor the Holiday Season

What It Means to Be Thankful for Your Health

The Benefits of Benevolence

The Power of Food Rituals

The Benefits of Giving Thanks

Applying Primal Motivation To the Meal

The big feast doesn’t have to be an all-or-nothing event. Where does your health commitment best intersect with your enjoyment of the meal? That’s your sweet spot for approaching the holiday.

A Primal Take On the Holidays: Surviving or Thriving?

The 10-Week Countdown to 2018

The 80/20 Rule

The Importance of Non-Negotiable, “No Matter What” Rules

Gateway Foods: The Slippery Slope of “Just a Bite”

Post-Holiday Triage (For Anyone Who Needs It)

No judgment… We Primal types don’t deal in regret after all. We do, however, pride ourselves in being informed.

Burning Off Holiday Sugar

How to Recover from Holiday Overindulgence

Last (But Certainly Not Least), the Recipes…

Over the years, we’ve put together a small cookbook’s worth of delicious holiday recipes. (It’s hard to pick favorites, but I might have to go with the turkey legs.)

Balsamic Roasted Brussels Sprouts

Simmered Cranberry Sauce and Spicy Cranberry Relish

Braised Turkey Legs with Fennel and Artichoke Hearts

Heritage Turkey and Mashed Parsnips

Crock Pot Turkey and Primal Stuffing

Cornish Game Hens With Egg and Sausage Stuffing

Crispy Roast Duck with Holiday Seasonings and Sauces

Breadless Cauliflower and Mushroom Stuffing

Ultimate Walnut Pie Crust with Pumpkin Filling

Homemade Turkey Stock

How to Make Turkey Jerky

And for those of you who can never get enough ideas (for this year or next), here’s yet a whole set of menus to choose from.

Have a great holiday week and weekend, everyone. What’s on your mind—and on your menu—this week? I’d love to hear in the comment board. thanks for reading.

The post 50+ Primal Thoughts, Tips and Recipes for Your Thanksgiving appeared first on Mark's Daily Apple.

14 Healthier Ways to Spend Black Friday

For most of my life, Thanksgiving was spared the overt commercialization of the other holidays. Christmas has the gifts, Halloween the candy and costumes, Valentine’s the chocolates, roses, jewelry, and guilt—perfect avenues for commercial interests. But Thanksgiving genuinely felt different, as if it was only about getting together with friends and relatives over a crispy-skinned bird and offering gratitude for what we had and who was still with us.

These days, commercialization has crashed the party. You’ve got Black Friday. Then Small Business Saturday. Then Cyber Monday. (Giving Tuesday I can get behind.) The “Black Friday” deals on Amazon started going last week and should continue well past the holiday.

I get it. That’s how the business world works. And people have the day off. They’re up early enough to start shopping right away, since tucking away 4000 calories in a single sitting the night before probably put them to bed by nine. Most importantly, people are jonesing for some ritual to commemorate the passing of another holiday. Sacrificing one’s sleep, free time, and money to the commerce god BOGO seemingly does the trick, especially if you get a killer deal and everyone else is doing it. You get swept up in the moment—the power of the crowd, the knowledge that in every town across this great big country of ours, millions of your fellow citizens are flooding the stores in search of a good bargain.

Yet, there are other ways to connect to that feeling of unification. There are other ways to celebrate. We can form new rituals that don’t revolve around the acquisition of material goods.

Like what? What could a “Primal Friday” look like?

1. Sleep In

Seriously. You know you want to. Imagine how much better you’ll feel than the folks who dragged themselves out of bed at 4:00 a.m. Sleep is the absolute best.

2. Volunteer Your Time and Resources

Deliver charitable contributions to a local organization, or volunteer to help distribute them to those in need. Bring groceries and good old-fashioned funds to a local food shelf. Donate clothes and housewares to nonprofit stores that benefit area organizations. Volunteer for the day at a homeless shelter, community program, or animal rescue organization. Adopt a family for the holiday season and shop for them instead.

Research demonstrates a physiological benefit to our altruistic ventures (e.g. lower stress, better sleep, enhanced immune function, and reduced pain), and even it didn’t, it’s a nice, virtuous thing to do. The key is to feel genuinely emotionally invested in our volunteer endeavors. Whatever feels meaningful, pursue it.

3. Work With Your Hands

This can mean almost anything. Expand yourself and do something a loved one will appreciate. Send humorous postcards to friends. Knit or carve a gift for someone special. Make wreaths or decorative winter planters for neighbors. Whip up some Primal jerky, gorp, tapenade, sauces, or infused vodka for friends. Finally tackle that little house project you’ve been putting off. Do some fall gardening.

4. Take In a Cultural Event

Skip the throngs at the mall and head for the concert hall, local theater, or community center. Expand your horizons, and enjoy a communal atmosphere without the stampede.

5. Make a Day for Reminiscing (and Record the Occasion For Future Enjoyment)

Gather around to watch old family movies or slide shows on the computer. Tell your favorite stories of past holidays. Get a family photo taken, or videotape some play time in the backyard. It will be a more meaningful keepsake for this year’s holiday season that whatever you could’ve bought.

6. Invite the Neighbors For a Casual Open House

Doubly so if you’ve never done anything like this before and barely know their names. Sure, many of them will be chasing sales in the wee hours of the morning. No matter. They’ll be back. Throw together an informal, “post-sale” brunch or a cocktail hour spread. They’ll appreciate the hospitality and the return to a saner way of celebrating the holiday weekend.

7. Play In the Leaves

I know you’ve got some laying around somewhere nearby. Go play in them, preferably with family and/or friends. The massive leaf piles were my favorite part of fall in New England. We’d have wet leaf fights, leaf wrestling matches, leaf diving competitions (you need at least four feet of densely packed leaves to break your fall). Though if you live on the outskirts of town, or the pile butts up against the forest, beware of ticks. The little jerks love residing in dark, dank leaf piles.

8. Rake the Leaves

Playing in a pile of leaves is an exultation of the chaos of nature. There are tens of thousands of individual leaves, and they’re absolutely everywhere once you’re done. It’s fun (especially for the kiddos), but then you also have to restore order by raking them up. Another option is to mow the leaves and start a compost pile.

9. Do a Cold Plunge or Cold Shower

Exposing your body to cold water is a reset button on just about everything. It also boosts immune function and mood.

10. Train Outside

Hitting the gym is great, but why not do something different, somewhere different? Run some sprints outside. Swing a kettlebell. Get a game of Ultimate or basketball together. Go to the park early enough and do tai chi with the middle-aged Chinese people. Go trail running.

11. Seek Out the Light-Hearted

Hit a comedy club, or curl up with some loved ones and your favorite funny movies. Research shows that laughter reduces stress (unlike lines at the mall), boosts our immune function, relaxes our muscles, enhances circulation, relieves tensions, and decreases pain. Even if it didn’t do those things, laugher feels great. Isn’t that enough?

12. Prep Your Leftovers

Cooked poultry gets weird pretty quickly. If you wait more than a couple days to deal with the leftovers, they won’t be as fresh or tasty. You might even start getting that poultry slime, in which case all bets are off and you have to throw everything away.

Take an hour or so to get everything organized. Remove all the meat from the bones and set it aside. you can do so much with leftover turkey, from just treating it as a simple protein source to making turkey tetrazzini with spaghetti squash. I like chopping it roughly, adding some celery, some Primal mayo, some homemade cranberry sauce, and sometimes some hot sauce for Thanksgiving turkey salad. Make some turkey soup. Make bone broth. While others are eating food court Panda Express in between brawls over 2-for-1 down comforters, you’re getting the next week’s worth of healthy meals ready.

13. Go On an Outdoor Pilgrimage

The fresh crisp fall air is perfect for a long, hard outdoor excursion. You can push up the intensity without overheating and getting sweaty. Climb a certain mountain in your area. Hit a challenging trail. Walk the full distance of a local urban trail. Be in the moment, in that place. Allow the experience to dismiss all the buzz and distractions. Use the time to center yourself on what matters to you this holiday season. Make it the beginning of an annual (or weekly) tradition.

14. Finally, Drink Up Every Bit of Leisure

Read fiction while taking a hot bath. Watch good TV or film. Binge, even. I always use this day to watch A Christmas Story (wrong holiday, but still), and while it’s hilarious, it’s also incredibly touching. One of my favorite scenes is when the parents sit together, quietly enjoying the tree while the kids fall asleep and the snow falls outside.

Sometimes the best part of a holiday is the quiet hours after the agenda’s been satisfied and the dishes are washed. It’s somehow the part I always enjoy the most. It’s when people are most unscheduled and unfettered. The best conversations unfold amidst the comfortable silence. Why rush it? Just sit with it. The best of life so often happens in the lulls, the interludes, the end of a great evening. Don’t miss it.

Thanks for reading today, everybody. On Friday, the Worker Bees will be showing how they’re spending their Black Friday Primal-style. Be sure to stop by, and have a great holiday week.

Want to make fat loss easier?

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

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Dear Mark: Mostly Questions About Collagen

For today’s edition of Dear Mark, I’m quickly answering a bunch of questions from readers. Most are from the comment section of last week’s collagen post, and others concern different topics. They’re all interesting and useful, including how I consume podcasts, gelatin loss during chicharrone production, adding collagen to hot coffee, how much vitamin C to take with collagen, collagen’s effect on ketosis, and why I include a processed food product like whey in the pantheon of Primal-friendly foods.

Let’s go:

Vince asked:

I love the concept of health podcasts (or podcasts in general) but I admit that I’ve never invested much time into them. I think it’s mostly just figuring out the balance of what you do at the same time. I don’t quite find them engaging enough to sit and listen to on their own. But, any other task makes it tough to pay attention.

How do others get around that balance?

I mainly listen to podcasts while driving, walking, hiking, or doing any “mindless” task like doing dishes. I can’t listen to a podcast while I’m reading or writing. I can sometimes make it work while training, though it depends on what I’m working that day.

Yeah, yeah, I know I’m supposed to be “present” at all times, to turn every mundane activity into a zen koan. Maybe that’d be great. But it’s not me.

I’d definitely suggest finding better podcasts that do engage you and not setting expectations too high of how many to fit into a week. There’s nothing wrong with cherry-picking specific episodes.

Karen wondered:

Chicarones? That’s pork rinds. Or does the good stuff get melted out?

There may be some gelatin loss, but the vast majority of the good stuff that gets melted out during the creation of a chicharrone is fat. Most of the gelatin remains. Just check the nutrient content of a bag of pork rinds and you’ll see that it’s quite high in protein, all of which is collagen.

Guy asked:

I add a tablespoon of Great Lakes collagen powder to my coffee every morning.

Does anyone know if adding it to near boiling water compromises it’s nutrient value?

You’re fine. Consider how bone broth—the health effects of which we’re trying to emulate with collagen—is created by subjecting collagenous animal tissues to boiling water for hours on end. And it still works.

Also consider that collagen is a protein composed of amino acids. Heating a protein merely increases its bioavailablity. Hot water isn’t going to damage or irrecoverably alter the amino acids.

Kate asked:

Thanks for a great post! Any recommendation as to how much vitamin C one should take per day to maximize the benefits of collagen?

A recent study gave a good hint.

Forty-eight mg of vitamin C with 15 grams of gelatin, taken an hour pre-workout (6 minutes of jump rope), boosted collagen synthesis in athletes. That’s a good contender. If 48 mg of vitamin C with 15 grams of gelatin increases connective tissue strength, start with 48 mg of vitamin C.

Adrian wondered:

Hi Mark, How does collagen supplementation effect protein/amino acid generated insulin levels significantly if you are wanting to to into and maintain ketosis?

My guess is that there is an insulinogenic effect, however slight, as insulin boosts collagen synthesis. Surprised? Remember that insulin isn’t a bad guy. It’s a necessary agent in the body, doing all sorts of helpful things like moving protein into muscle tissue, shifting glycogen into glycogen stores. Even its blunting of free fatty acid release is necessary when we need to get rid of glucose. It’s the excessive release of insulin that causes trouble. The constant elevation. The insulin resistance.

The good news is that collagen peptides derived from fish have been shown to make type 2 diabetic rats more insulin sensitive. If these results hold true in humans, that means you need less insulin to synthesize the same amount of collagen. I don’t see why other sources of collagen wouldn’t have a similar effect.

For what it’s worth, I’ve never noticed my collagen intake (and I intake quite a bit) interfering with the benefits I get from fat-adaptation and keto.

Timothy pointed out:

Biased towards what we see in the mirror, we obsess over our paint job and rarely look under the hood. If we did, the effect of collagen on wrinkles would be a footnote compared to its vastly larger role throughout the body literally keeping us from falling apart. Bone, tendon, and ligament is the foundation of strength, preventing every kind of crippling injury, and scurvy is not merely a cosmetic affliction.

Great stuff. I totally agree.

One thing to remember. The paint job can reveal the state of the engine.  There was even an interesting study some time back where “apparent age of face” was a better predictor of longevity than objective biomarkers of aging. That is, the younger you looked to others, the longer you’d live. Since dietary collagen reduces wrinkling, improves skin elasticity, and improves other qualities of facial appearance, we can safely assume that it also improves longevity and fights aging—primarily by buttressing the stuff under the hood.

You speak of.whey as a food that Primal people eat…Then talk about whey powder. How is this processed dairy byproduct Primal??! Personally, I avoid processed foods in general, and denatured protein powders in particular.

If I were going to eat whey, I would use FRESH whey, and preferably from cheese or yogurt, so that at least some of the lactose would have been reduced by lactobacillus fermentation.

Whey protein isn’t paleo, but it’s Primal.

“Orthodox” paleo rejects dairy because  it wasn’t available before agriculture. They begin with the assumption that humans aren’t adapted to eating grains, dairy, legumes, and other common foods that agriculture introduced to the human diet and work backward through the scientific literature to get the result they expected—that many agricultural foods cause problems in many people.

The Primal Blueprint is suspicious of post-agricultural foods and uses modern science to determine if those suspicions are warranted. We often change our mind as new evidence enters the picture, and we’re completely willing to “approve” of genuinely beneficial foods, even if that food is “processed” or post-agriculture.

I’ve written a ton of stuff about whey. It’s one of the best-studied dietary supplements in the world, and the vast majority of those studies report beneficial effects across multiple areas of health. Among other effects, it can:

Boost glutathione status.
Increase hypertrophy when paired with resistance training.
Stave off muscle wasting in the elderly and infirm.
Improve insulin sensitivity.
Reduce postprandial blood glucose.
Exert many different bioactive effects (PDF).

I see no convincing evidence that whey protein has any major downside.

Dairy intolerant? Don’t take whey powder. But make sure that’s actually the case, and whey is the dairy protein you can’t have. Casein intolerance is far more common than whey intolerance. And whey may even be downright anti-allergenic, as whey-based formulas have shown efficacy in the prevention of allergic diseases like asthma and eczema in susceptible children and infants. 

Whey’s no slouch. That’s for sure.

Thanks for reading, everyone. Take care!

The post Dear Mark: Mostly Questions About Collagen appeared first on Mark's Daily Apple.

Weekend Link Love — Edition 478

Research of the Week

Cold water plunges work better than cryotherapy.

In Kenya, kids who are habitually barefoot have healthier feet and lower rates of lower limb injury than habitually shod kids.

Epileptic babies who go keto get better gut biomes.                         .

Yoga pairs well with a low-FODMAP diet against IBS.

Ancient humans really liked their rice.

Climate change coincided with the shift to agriculture in Europe.

New Primal Blueprint Podcasts

Episode 195: Chris Kresser: I chat with Chris Kresser about his new book on the modern health epidemic facing the world today: chronic disease. Chris has some great ideas for fighting it.

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

Collagen for Skin: The Truth Behind the Benefits
Top 10 Paleo Apps
The Insulin-Illness Connection

Interesting Blog Posts

How to use L-serine to phase shift your circadian rhythm.

If you have treatment-resistant depression, try folate.

Media, Schmedia

Another 30 million customers, coming right up!

A digital pill that tracks when you take it.

Everything Else

Not even zombie Lennon performing “Imagine” on repeat could save us if the entire world went vegan.

In the earliest images of dogs yet discovered, they’re wearing leashes.

Research scientists are trying to figure out how a false study managed to get 400 citations.

Things I’m Up to and Interested In

Giveaway I’m excited to, well, give away: The Primal Kitchen® Instant Pot giveaway. Go through Facebook or Instagram for your chance to win.

I had a great time talking keto, oils, and Ultimate with the Thrive Market folks (and answering reader questions) this week on Facebook Live.

I’m sure they’ve finally nailed manmade fats this time: Bring on the Creamelt 600 LS!

I bought a whole case of these to hand out to friends and family for the big day: Stovetop Stuffing elastic-waist pants.

 It bears repeating: Sleep is still really, really important for brain health.

Maybe poor bioavailability is the point: Curcumin improves gut barrier function.

Recipe Corner

Filipino cuisine does pork as good as anyone. Here’s grilled belly.
Roast some carrots, grab some caraway, and make some soup.

Time Capsule

One year ago (Nov 19– Nov 25)

Should You Rethink Your Meal Timing for Weight Loss? – How important is when you eat?
5 Common Prescriptions That Should Require Nutritional Counseling – 5 of the biggest drugs that alter our dietary requirements.

Comment of the Week

“One day I decided to have a feast of various meats cooked on a shovel head over the fire and when I got full I stopped cooking some chicken that was just cooked on the outside. It ended up on the ground somehow; I think I accidentally knocked over the shovel head after leaving it with the chicken on it sitting on a couple tree branches. My camp was frequented by wildlife looking for food (for example I pretty much had an ongoing war with a family of raccoons – ended up finding one trapped in a dumpster and taking advantage of its helplessness to hit it with some rocks after I got sick of them trying to bluff me out of my camp, sneak up on me, surround me, steal my food etc.) and a chipmunk came over to the chicken and started eating it, clawing through the outside with both “hands” and going for the raw stuff underneath.”

– Glad to have you back, Animanarchy.

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Balsamic Roasted Brussels Sprouts

You really can’t go wrong with Brussels sprouts and bacon. Roasted together, this is a vegetable side dish fit for a holiday feast or even a simple weeknight meal. What makes this particular version extra tasty is a splash of Primal Kitchen® Balsamic Vinaigrette.

Tangy and sweet, Primal Kitchen Balsamic Vinaigrette isn’t just for greens. It’s a perfect marinade for vegetables, too. Made with avocado oil, this vinaigrette is a flavorful and healthy option for high-heat roasting and grilling and coats your veggies with monounsaturated, heart-healthy fats and antioxidants.

You’ll love Primal Kitchen Balsamic Vinaigrette with Brussels sprouts, but try it with any of your favorite roasted veggies. It’s an easy way to add special flavor and more nutrients to almost any type of roasted vegetable.

Servings: 4 to 6

Time in the Kitchen: 10 minutes, plus 35 minutes for roasting

Ingredients

1 ½ pounds Brussels sprouts, ends trimmed and cut in half (or thirds, if the sprouts are really big)
3 tablespoons Primal Kitchen Balsamic Vinaigrette
2 tablespoons avocado oil
3 bacon slices, diced
Fresh herb for garnish, such as thyme, oregano or basil

Instructions

Preheat oven to 400º F. Line a baking sheet with foil.

Toss Brussels sprouts with the balsamic vinaigrette and avocado oil until coated. Season lightly with salt and pepper. Spread Brussels sprouts evenly in one layer on a rimmed baking sheet.

Scatter diced bacon on top.

Roast 35 minutes. Stir several times while roasting, to keep the Brussels sprouts from drying out. Brussels sprouts should be nicely browned before they come out of the oven.

Splash a little bit more Primal Kitchen Balsamic Vinaigrette on the Brussels sprouts before serving.

Sprinkle a fresh herb on top (such as thyme, oregano or basil). Serve warm or at room temperature.

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The More You Seek, The More You Find

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

My name is Mark W. and I am a Primal Kitchen® Mayo junkie. Not the hard stuff, mind you [Chipotle Lime]—just the plain vanilla grade: real mayonnaise made with avocado oil. I smear a dab on each bite of my morning hard boiled, all natural, cage free, free range egg. Throw in a handful of my nut medley and I am good till lunch time.

I have come a long way down the Primal Path since that last spoonful of toasted oat cereal and glass of cranberry fruit juice for breakfast at the end of October in 2012. I shared that tale in my MDA Success Story posted on the Friday of Thanksgiving weekend in 2013.

After dropping 35 pounds following that initial wake-up call 5 years ago, I have settled into what appears to be my optimal weight of 168 pounds for the last four years—give or take a seasonal pound. But let’s review the numbers from that pivotal May 2012 blood test before continuing this updated Primal tale.

Blood glucose: 132

Glycohemoglobin (A1C): 7.3

Cholesterol:

Total: 231

HDL (good): 37

LDL (bad): 148

VLDL: 46

Triglycerides: 229

Weight: 203

This photo captures a hint of that pre-Primal state back during my retro hippie phase—circa 2008 (note the progressing wattle under the chin).

Earlier this year I discovered a physician who formerly practiced geriatric medicine but now specializes in Functional Medicine and takes a more holistic approach to health care. He also happens to be fluent in Chinese medicine. He was impressed with my latest blood test results and even more impressed that I am 35 pounds lighter than I was five years ago—and have managed to keep it off!

New blood test numbers:

Blood glucose: 98

Glycohemoglobin (A1C): (not in the test)

Cholesterol:

Total: 192

HDL (good): 51

LDL (bad): 127 (particle size not tested)

VLDL: 14

Triglycerides: 70

Weight: 168 (ever since 6 months after going Primal)

BMI: 15 (according to that fancy new scale in the bathroom)

I still need some minimal medical intervention to regulate my blood pressure, but the Rx is about 1/10 of my original dosage. One way to help relieve some of the stress that contributes to that high blood pressure is doing Yoga. One Saturday morning three years ago following a session in Yellow Springs (about 15 miles down the road), I was walking over to the local Farmer’s Market for some greens, and on the way I stumbled upon a Myofascial Release Therapist who now does wonderful things to help me deal with my 40-year-old injury. I think she is part Shaman.

I have conscientiously made an effort to adhere to the Primal Laws and worked at re-establishing Primal Connections: I ate more leafy greens in those first 5 months of being Primal than in the preceding 55 years. I took a 1/2 mile stroll out to the warehouse and back 3 times a day at work from where I retired this past July 1st after 21 years with the District and 30+ in the field of IT. I threw in some basic Primal Movements for good measure along the course—usually in the stairwell. (It now looks like I will end up becoming one of those post-retirement mall walkers!)

I have a shirtless riding mower tan and I make sure to steer clear of the poison ivy. I hoist 40 pound bags and boxes of softener salt and cat litter in and out of the car and into the basement. I hop on my 5-speed bicycle in season (up to 15+ miles now) and pedal on the stationary bicycle once in a while in the off season. I run around barefoot when it is not too cold, and I drink plenty of distilled water. Early on I installed the f.lux software on my laptop to help cut the blue light effect. Recent screenings have given the ‘all clear’ for the major plumbing system: no polyps and no GERD.

Of course, there have been some twists and turns over the last 5 years: cataract surgeries in each eye, a matching set of hernia repair scars, 3 or 4 colds including acute bronchitis. But the symptoms I experienced were minor compared to what they used to be, and I got over the ailments much more quickly—and with no meds! (except for the bronchitis). Even the effects of the anesthesia from my surgeries dissipated in only a couple of weeks instead of lingering for the typical 2 months.

Also during that time I have become a ‘model’ for others and have gathered a small following of converts. Like Jonny Appleseed, I have handed out dozens of tracts with a link to my original MDA Success Story, and have freely distributed nearly 2 dozen ‘starter kits’ to those individuals that were genuinely interested. The kits consist of three books that I have come to consider as a basic fundamental set for newcomers: Mark’s Primal Blueprint, Dr. William Davis’ Wheat Belly Cookbook, and the Carlton’s Rich Food, Poor Food—their ‘field guide’ to hunting and gathering in the modern day grocery store. I have actually amassed a small collection of around 40 books (including cookbooks) related to all things Primal/Paleo/Healthy Lifestyle—even one on plastic (think safe water bottles).

The Mrs. (who lost 25 pounds, btw) has also become a strong advocate for the cause by steering patrons to pick and choose from among the numerous Primal/Paleo selections in the ‘Health’ section at the local branch of the public library where she works. Our 2 sons, Paul, 27 and Brian, 24, have followed the Primal suit to a certain extent and are working to undo the effects of years of canned round pasta in tomato sauce and boxes of synthetic macaroni and cheese. Paul regularly prepares green or purple (or brown-ish?) colored smoothies, and Brian enjoys preparing meals at a forward thinking, though not totally Primal, gourmet deli in German Village. Even our cats are in good health and stay in shape on their grain-free diet.

But all those books and the starter kits are more than just publications promoting ‘self help’ fads. True personal growth must build on a solid foundation of physical strength and flexibility, and a Primal lifestyle both nourishes and builds up that grounded physical platform on which to build.

And this is only the beginning ….

We continue to simplify our lifestyle and become more in touch with Nature. I wake up to the birds chirping at sunrise. We ditched anti-biotic hand soaps and are switching to all natural personal hygiene products. I have become a member of the Thrive Market. I jumped at the opportunity for an office window seat and kept the overhead artificial lights off. I obtained one of Esther Gokahle’s Stretchsit Cushions for the car while on my pre-retirement 45 minute commute. I joined a new tribe 3 years ago and expanded my musical skills at the same time by participating in a newly formed British brass band that competes in the North American Brass Band Championships. (I still play in the other one, too.)

Attending a few workshops and retreats on Yoga and Mindfulness (think Zen) have improved the effectiveness of my Yoga practice which for me is like meditation in motion. Integrating this with my Primal foundation has helped strengthen the connections that extend beyond basic physical needs. My musical performance has become more rich and expressive. Sure, I still get tired, but my work had become more productive with little or no afternoon coma or brain fog.

I see my recent retirement as more of a career move and an opportunity to explore employment in Geographic Information Systems with renewed interest, energy, and clarity that I would not have envisioned happening 5 years earlier. I am better prepared for this retirement transition on so many levels, including updating my resume to include my GIS degree from 2011. We even signed up for the less expensive minimal health care coverage (Bronze plan) since our medical needs are fewer, thanks to our healthy Primal lifestyle.

This is not the end, however. There is always room for improvement. It is easy to become complacent and think that we have ‘arrived’, but it is actually an ongoing journey. And even with a decent working knowledge of the Primal lifestyle, I had been contemplating re-reading Mark’s Primal Blueprint to make sure I was still on track. About the time I was ready to crack open my old hardcover copy, Mark decided to produce a new and improved (and larger) version of his book: The New Primal Blueprint. Perfect timing. It is a real thirst quencher.

Each of us is on their own Path, and the Primal lifestyle is flexible enough to accommodate each one. But there is also a basic common ground that we all share, and being part of the Primal Tribe is a great way to learn and grow and find support along that path. Looking back at my own progress, I can now see all the Primal connections that opened up along the way:

That initial ominous doctor visit and blood test 5 years ago. Stumbling onto the MDA website after the ‘detox’ on our cruise. The trickle of health related books that became a flood of consistent new and expanded sources of information. The encounters with forward thinking health professionals. All the individuals that seemed to just ‘appear’ at the right time in their lives to disclose a need to improve their health, providing an opportunity to share my Primal story.

That Connection was there all along—and still is. I just did not recognize it. It seems that the more you seek, the more you find. So keep seeking, and Grok on.

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12 Health Podcasts I’m Enjoying Lately

I love podcasts. They might be my favorite part of the Internet revolution. World-class lectures on every topic. Interviews with experts from every field. Hilarious comics ripping on each other. And it’s all free. Today, I’m going to list some of the health podcasts I’m enjoying lately.

First, check out the post I did several years back. All those podcasts are still great, and you should still listen to them. But as the movement has grown, so has the stable of health podcasts. It’s impossible to keep up with all of them, but it’s fun trying.

Here are a few I’m digging lately.

Primal Blueprint Podcast

It might be shameless self-promotion, but I love what my team does. Primal Blueprint Podcast host Elle Russ always serves up great conversation no matter who she’s interviewing each week. You’ll find me there periodically, too, either talking with Elle about a new book or project or acting as host myself, as I did this week with Chris Kresser.

While we’re on the subject, I’ll mention that soon I’ll be announcing a new podcast that’s currently in the works…. Details to come after Thanksgiving.

Bee the Wellness

I go way back with Bee the Wellness hosts Adam and Vanessa Lambert. They were featured presenters at PrimalCon. Vanessa worked with us doing expert consultations for clients. And we’re good friends. For the past few years, they’ve been making big waves in the ancestral health community with Bee the Wellness, a company devoted to providing health and fitness coaching and running paleo retreats all over the world.

They cover traditional “Primal” topics like health, fitness, and nutrition but also branch out into more esoteric arenas, including Burning Man, shamanism, life coaching, body work, and plenty more. There’s something for almost everyone.

The Joe Rogan Experience

The Joe Rogan Experience isn’t exclusively (or even primarily) a health podcast, but the health and fitness guests he has on are top notch (and the other guests are great too). I’ve been on the podcast. Robb Wolf has. Chris Kresser was just on. What’s great about the JRE is that the interviews run long, so you can really get into some deep conversations.

Paleo Magazine Radio

By entering the physical magazine space—and not just surviving, but thriving—Paleo Magazine has broken new ground. Hats off to them. Meatspace is tough. Their podcast, Paleo Magazine Radio is just as impressive.

And it’s not just about grass-fed beef and whether legumes and dairy are paleo. They’ve covered diverse topics like cannibalism, nootropics, bone broth, and strongwoman training.

Bonus: The host of the show, Ashleigh VanHouten, is a certified Primal Health Coach. You can learn more about her and connect with her by visiting her Primal Health Coach directory page here.

Renegade Radio with Jay Ferruggia

Jay is a world-famous fitness professional. His show, Renegade Radio with Jay Ferruggia, focuses on fitness and health but, as tends to happen whenever you try to optimize your physical health, he’s expanded to encompass mental and psychological health. In short, he wants to help people become their best, most actualized selves. He pulls together some of the best and biggest names in the health, fitness, diet, and business worlds to help listeners achieve exactly that.

Some episodes are about full-body training vs split training and increasing chinups, protecting your joints and building big arms. Others show you how to own a room and make people laugh, warn against excess estrogen, and discuss the importance of not caring.

Primal Endurance Podcast

My longtime writing partner, friend, and Primal Endurance Podcast host Brad Kearns covers the best around endurance training (he’s offers a great post-season rundown for rest and recovery), but he doesn’t stop there with subject matter. Everything’s game with Brad, and the podcasts never disappoint. I get a lot of questions about fitness in later decades, and for many of those interests, I’d recommend episode #117, “Scaring the Crap Out of Older Athletes” in which Brad takes up questions from older endurance athletes to cover the importance of recovery and a reframe of fitness and competition goals.

Primal Potential

Sometimes you don’t want to buckle up for a 3-hour epic podcast. Sometimes you want little nuggets of truth, wisdom, and advice. The Primal Potential podcast provides exactly that: 10-20 minute episodes full of tips for losing weight, staying motivated, following your dream, and pretty much anything else related to health and self-improvement. They occasionally run longer, like when I showed up to talk about keto.

Optimize Paleo

Chas and Autumn Smith are a husband and wife duo who love talking to health and fitness experts. Luckily for us, they record these chats and upload them to iTunes for Optimize Paleo almost every week. On top of that, they make some great paleo products.

There’s always someone interesting on the show, whether it’s Chris Masterjohn showing us how to approach research, Christa Orecchio telling us how to build a super baby, or Terry Wahls laying out her plan for healthy aging and fighting neurodegeneration.

Livin La Vida Low Carb

Say what you will about the ever-controversial Jimmy Moore, but at least he has on guests on his ongoing Livin La Vida Low Carb from all over the health spectrum—even if they disagree with him. That means there’s something for everyone on this podcast.

The Healthy Moms Podcast

Moms worry. They just do. But without data, education, and insight, worrying doesn’t do any good. On the Healthy Moms Podcast, Katie the Wellness Mama dives deep into seemingly every health topic you can imagine, from mercury and radiation in seafood, the dangers of ticks, the undesirable hormonal effects of birth control, why kegels might not be the answer, and so many more. This isn’t fear mongering, though. It’s informed worrying. You’ll also learn about the best solutions to these issues.

Ketogenic Athlete Podcast

If you’re keto and interested in optimizing your physical performance, the Ketogenic Athlete Podcast is perfect for you. Hosts Danny Vega and Brian Williamson cover everything a keto athlete might wonder about, from hypertrophy to bodyweight exercises to intervals. They also interview top keto athletes and experts, like our very own Brad Kearns.

The Failure Factor

Failure is a dirty word in our society. It shouldn’t be. Failure is a learning opportunity. It tells you exactly what not to do, what doesn’t work, and by process of elimination it improves your chances of getting things right the next time. So when I was asked to be on the Failure Factor Podcast to talk about what I’ve learned from my failures, I jumped at the chance. It turns out the rest of the podcast is fascinating, too.

Iron Radio

If you’re at all interested in strength training, bodybuilding, or powerlifting, you’ll want to subscribe to Iron Radio. This certainly isn’t a Primal or paleo podcast, but it will help you get stronger, faster, leaner, and more powerful.

The First 40 Miles

I don’t get to go on as many long hikes or backpacking trips as I’d like, but it’s great to hear from people who do. The First 40 Miles is a backpacking and hiking podcast full of hacks for making your experience out in the wild more satisfying, adventurous, safe, and fulfilling. I’m not one to go for “hacks,” as you well know. But these are hacks that enrich the experience, not shortchange it. So, I’m totally on board.

That’s it for today, folks. You know what to do: What are your favorite health podcasts? What are your favorite podcasts that have nothing to do at all with health?

Thanks for reading.

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