Mark Sisson's Blog, page 163

Does Carb Cycling Work? It Depends.

Keto may not be for everyone, and low-carb is not the only way to eat well, but most would agree that people in the modern world tend to eat way too many carbohydrates—far more than their lifestyles and activity levels warrant. Along with some other big factors, excessive intake of refined carbohydrates is a major player in the modern epidemics of obesity, diabetes, heart disease, and other disorders. This is no longer controversial. Reducing carbs is a good move for most folks.

The majority of my readers are on some kind of low carb diet. Maybe they’re not fully keto. But they all tend to acknowledge the utility of limiting one’s carbs to only those they need. One of the more common questions I receive from this group concerns carb cycling—periodically adding more carbs to an otherwise low-carb diet.

Should it be done? If so, do certain contexts make carb cycling work better or worse?

Let’s have a discussion.

The main reason people here want to introduce additional carbs to their regularly scheduled keto or low carb diets is for the supposed performance benefits. Fat and ketones are great for slower, less intense movements like hiking, jogging, and other endurance activities, the story goes, but you really need glycogen to power intense, anaerobically-demanding pursuits like CrossFit and sprints and powerlifting. Since carbs are the easiest way to replenish muscle glycogen, low-carbers who care about their physical performance need to eat carbs. That’s the conventional wisdom, at least.

Enter the cyclical ketogenic diet, a regimen that promises to let you have your cake (of varying macronutrient ratios depending on whether it’s refeed day) and eat it too. Reap the benefits of keto—improved fat-burning capacity, increased endurance, boundless energy, caloric efficiency, clear-headed cognition—and of carbohydrates—increased power output, fully-stocked glycogen reserves—with none of the downsides.

Does it work?

Formal research is quite limited at the moment. What we have suggests that certain forms of cyclical ketogenic dieting are unnecessary at best and counterproductive at worst.

One recent study actually tested this, pitting ketogenic dieters against cyclical ketogenic dieters for fat loss and exercise performance. The keto dieters stuck to a typical keto diet for the 8 weeks—75% fat, 20% protein, 5% carbs. The cyclical keto dieters were keto 5 days a week and spent 2 days refeeding on carbs. Throughout the study, both groups lifted weights 3 times a week and did high intensity interval training (HIIT) twice a week. When the 8 weeks were up, they ran some body composition and performance tests.

What happened?

There were no differences in performance. All those carbs—16 days of carb refeeds—weren’t enough to help the cyclical keto dieters perform any better in the gym than the keto dieters. And this was strength training and HIIT, which are supposed to require carbs for optimal performance.

There were differences in body composition. The keto group lost more body fat and didn’t lose any lean mass. The cyclical keto group lost less body fat and significant amounts of lean mass. You can’t get any more stark than that: Keto was way better for body composition.

My takeaways?

I see a lot wrong with the 2-day refeed approach. For one, these subjects were trying to adapt to keto. They weren’t experienced. Right off the bat, that’s a lot of time to be gorging on carbs while ostensibly trying to become keto-adapted. Hard to make good adaptations when you’re doing 2 days of high carb every week. One step forward, two steps back. 

I imagine “targeted keto”—eating small boluses of carbs before/after training—would work better than 2 day refeeds. Hopefully, research into that type of carb cycling is coming.

These guys were training pretty hard, and pretty Primally: 3x a week lifting, 2x a week HIIT. It seems like basic strength training isn’t glycogen-dependent enough to warrant 2 day carb feeds. Seems HIIT isn’t either, though I didn’t catch the exact protocol.

They also did a followup with the same groups where they reintroduced carbs in two ways. One group slowly introduced carbs, little by little, eating 1 grams per kilogram of bodyweight per day. The other group just went whole hog, eating 3 grams of carbs per kilogram of bodyweight each day. The former group gained little to no fat, and was even able to put on lean mass. The whole hog group gained more fat and failed to gain lean mass. To me, this supports the notion of small targeted doses of carbs when refeeding, rather than massive binges.

Other studies find that for strength training—basic moderate volume lifting—keto is great. You need some initial glycogen to help with the lifts, but you don’t need to constantly refill it. Besides, and many people forget this, you still have glycogen on keto. You still refill it on keto, just more slowly. Doing something like CrossFit four days a week probably works better with some carbs because it’s so glycogen-dependent and you’ll need quicker repletion. Yet, even CrossFit WODs are doable on keto, provided you give your body enough time in between sessions to recover.

What about gains? Don’t we need carbs to build muscle? Studies show that the insulinogenic effect of protein alone is adequate for post-workout muscle protein synthesis. Adding carbs doesn’t augment the effect. And research on full-blown ketogenic trainees shows they can effectively gain muscle.

Another reason people wonder about carb-cycling is to overcome fat loss plateaus. There’s some truth to this, as I discussed several years ago in a post on carb refeeds and weight loss.

Spending too long a time in a low-carb, calorie-reduced state can reduce leptin, a hormone that regulates energy expenditure. Low leptin, low energy expenditure, higher appetite, harder weight loss.

A short carb refeed can boost flagging leptin levels enough to spur additional fat loss.

But as the previous study shows, carb refeeds won’t improve your body composition (they’ll actually worsen it) unless you’re already fat-adapted. I’d go one further and say carb refeeds won’t help you lose fat unless you’re fairly lean. They’re better for the person battling those last few stubborn pounds than they are for the obese person just beginning their weight loss journey.

If you still want to carb cycle, heed these suggestions:

Make sure you need the carbs. You should be doing serious glycolytic work that depletes muscle glycogen on a regular and frequent basis. Think CrossFit. Think jiu-jitsu. Think hill sprints for 30 minutes. Lifting and doing sprints might not be enough to require extra carbs.
Do targeted refeeds, rather than free-for-all benders. Consider 20-30 grams of carbs with your workout, not 2 days of bear claws and pizzas. Besides, you can always add more if the initial dose wasn’t enough.
Get adapted first. Don’t get ahead of yourself and shortchange your results. The most scientifically-validated complex carb refeeding scheme won’t do anything if you’ve only been keto for three days. Wait six weeks (at least) to adapt, and then try.
Don’t refeed because you miss French fries. Refeed because you have actual reasons.
Don’t refeed because you’re going through the keto flu and want to alleviate the discomfort. Read my post on the keto flu and push through.
If you’re refeeding to lose body fat, make sure you’re truly on a plateau. “Being on a plateau” assumes you’ve lost significant amounts of weight and are now stuck. It doesn’t refer to those just getting started.

Few people truly need to carb cycle. It can be helpful for certain situations, provided you satisfy the criteria outlined above, but don’t think it’s a requirement for healthy dieting.

It’s nice to have options, though. Hopefully after today’s post you know what your options actually are.

Thanks for reading, everyone. Take care, and be sure to leave your thoughts and reactions down below.

The post Does Carb Cycling Work? It Depends. appeared first on Mark's Daily Apple.

Collagen for Skin: The Truth Behind the Benefits

It’s easy to get into the habit of assuming that certain things “just happen” as we get older. As the years pile up, we brace ourselves for brittle bones, expanding waistlines, failing eyesight—and a propensity for falling asleep in front of the T.V.

Statistically speaking, they do loom largely. This is what we often see around us after all. But, of course, we know it’s not the whole story. We certainly can resign ourselves to a common fate, but that’s probably not why anyone is reading today. Most people who visit this blog (and definitely those who frequent it) want more. They want something better, and they’re willing to learn, move, and eat to get it.

And as with our bodies, so with our skin…

Collagen Basics

The body’s most abundant protein comprises around a quarter of your overall protein makeup and as much as 80% of the protein in your skin alone. Of the more than 16 different types of collagen, an estimated 80-90% of collagen in the body is types 1, 2 and 3.

The premise of collagen is simple: keep the skin elastic, the hair strong, and the connecty bits nice and stretchy. Without it, your muscles, bones, connective tissues, GI tract and even blood cells would be in a tough spot. 

But that’s not always easy.

Collagen is comprised of 4 amino acids: glycine, proline, hydroxyproline, and arginine. When the collagen protein is digested, these are the individual elements left over for uptake. But in order to produce collagen within the body, we need to have good levels of glycine, proline and lysine, along with a decent amount of vitamin C as a cofactor.

Of these three, lycine is an essential amino acid, meaning the body is unable to produce it intrinsically—it must be obtained from protein-rich foods like meat, fish, dairy and legumes. Glycine and proline, on the other hand, are considered “conditional” amino acids: the body can produce them to a small extent, but most people argue that this isn’t near enough for our daily collagen needs.

Glycine, for example, is synthesized from serine and threonine at a rate of around 3 grams per day. This, in addition to between 1.5 and 3 grams glycine per day from the average diet, doesn’t quite add up to the estimated 10 grams/day required for metabolic purposes. That 4-5.5 gram gap in your daily glycine stocks is bound to hurt collagen production, and in turn undermine healthy skin, joints and musculature.

So. More collagen consumption means elevated levels of circulating amino acids, laying the foundations for healthier skin (among other things). But just how much healthier are we talking here?

What’s Really At Work Under the Surface

As the external manifestation of our health, the condition of our skin is kind of a big deal. Needless to say, the cosmetics industry has been cashing in. 

While those topical skincare products offer little effect (being that collagen molecules are larger than our skin pores), their messages at least bring our attention to the role of collagen itself. 

Wrinkles and Aging 

As we age so, too, do the mechanisms behind collagen synthesis within the body. This means a steady decline in epidermal collagen—that same compound that makes up (or used to) 80% of the protein in your skin. And with falling collagen levels, one can expect to see a loss of smoothness, firmness and buoyancy in their skin.

Happily, several of the amino acid precursors to collagen synthesis in the body can be supplied via consumables—in particular hydrolyzed collagen (aka collagen peptides) and gelatin. A 2014 study, for example, demonstrated a 20% reduction in eye wrinkles from just 8 weeks of collagen peptide supplementation, with the anti-wrinkle effects extending at least a month after supplementation was discontinued.

Another study using a different hydrolyzed collagen formulation found that daily collagen supplementation over the course of 12 weeks led to a 76% reduction in skin dryness and a 13% reduction in wrinkles. Researchers were also able to show a notable increase in collagen within the skin dermis from the supplementation—a sure sign that the collagen is being distributed where we need it most.

So far, these studies have largely focused on middle-aged to elderly females, but there’s no reason why the same results wouldn’t be seen in men and in younger members of both sexes. It’s also worth noting that there’s almost certainly a strong positive association between collagen supplementation and certain vitamins – particularly vitamin C, but also vitamins A and E. Considering vitamin C is a cofactor for collagen synthesis and regeneration of collagen in the skin, it’s not hard to see why.

As an aside, a slightly more invasive – but apparently quite safe – method of restoring collagen to the skin is via percutaneous collagen induction therapy – a roller with tiny needles that puncture the upper layer of the skin and thereby (purportedly) trigger the production of new elastin and collagen. I’ll admit the thought makes me personally mildly nauseous, but if you’re comfortable with acupuncture then it might be worth giving a try.

Skin Elasticity

Arguably, elasticity goes hand in hand with wrinkles – you can’t have one without a deficiency in the other – but it’s still worthwhile highlighting just how beneficial collagen supplementation can be for skin elasticity.

Research conducted by the same folks who gave us those anti-wrinkle studies also shows that hydrolyzed collagen given at different dosages has a similarly significant impact on skin elasticity. Sixty-nine women between the ages of 35 and 55 were given either 2.5 g or 5 g of collagen hydrolysate once a day for eight weeks, with the results showing a marked improvement in skin elasticity in both groups compared to placebo.

Another study used a “nutricosmeceutical” (say that ten times) composed of collagen peptides and antioxidants to produce a similar result in 120 healthy volunteers across 90 days of supplementation: “Overall, we demonstrated a significant increase in skin elasticity (+7.5%)…and an improvement in skin texture after daily oral consumption of the nutricosmeceutical.” (I think I’ll skip the fancy title and just stick to calling it my daily shake.)

And as unpleasant as it sounds, apparently getting more collagen in your diet should ensure a lower risk of skin cracking. That’s a relief.

Cellulite

An estimated 85-98% of post-pubescent females have cellulite. While not life-threatening or even health-compromising, many consider it a bane for  an otherwise flawless (and even fit) physique.

Admittedly, what allows fat deposits to push through and cause the wavy appearance is weakened collagen fibers. And as we know, collagen supplementation can help with that….

In a longer term clinical study, 105 women between 24 and 50 years of age were given either 2.5 g collagen peptides or a placebo over the course of 6 months. In normal weight women given the peptides, there was a decent decrease in the degree of cellulite and “reduced skin waviness,” along with improved dermal density. Interestingly, however, this beneficial effect of collagen on cellulite was less pronounced in overweight women. All the more reason to clean up your diet and get moving, too. Collagen isn’t a miracle. It’s a tool—and an effective one, especially in the right context. 

Sun Damage

There’s two ways in which the skin ages: chronologically and photologically. I may have made that last word up, but you get the idea – our skin ages whether we go out into the sun or not, but that process can be accelerated somewhat the more sun we get.

Which isn’t to say that you should cringe every time a ray of sun comes your way That would be depriving your body of essential vitamin D (along with a whole lot of enjoyment). The trick is to avoid overexposure, ensure antioxidant protection, and make your collagen intake sufficient to maintain healthy collagen levels in the skin.

The mechanism by which UV light can damage the skin is largely pinned down to a decrease in certain key antioxidants with increasing sun exposure, and a corresponding rise in malondiaidehyde—a biomarker of skin damage. Happily, both gelatin and collagen supplements have shown an ability to increase activity of the skin-protecting antioxidants and block the formation of skin-degrading malondiaidehyde.

Increasing Dietary Collagen

There’s a myriad of other ways in which higher collagen consumption can promote better skin – sleep, gut health, digestion and tissue repair are all critical for healthy skin, and collagen can in its own way enhance all of these functions. But let’s cut to the chase and talk 

Clearly, then, you need more of the stuff. Stat. But where to get your hands on the finest, most skin-supporting collagen? Let’s find out.

Bone Broth

You’re Primal, or at least Primally-inclined, so you know about bone broth, a source rich in gelatin. Gelatin contains the same amino acid makeup as collagen peptides (the amino chains just haven’t been broken down as much), making it your natural go-to for increased collagen synthesis.

If you’ve got the time, make your own bone broth from bones and meaty offcuts, or find a well-respected company that’s already made it for you. Just make sure that said broth is thick and jiggly when it’s cold.

Skin and Stringy Bits

The skin and connective tissues of any animal – land or water dwelling – contains a hefty amount of collagen (just like us humans). This means that the more crunchy cartilage bits, stringy bits, chewy bits and flappy bits you eat from that cooked animal carcass, the more collagen you’re ingesting.

Collagen Peptides

As I discussed earlier, collagen peptides are just a different name for collagen hydrolysate and hydrolyzed collagen. The Primal Kitchen® Collagen Fuel, our collagen hydrolysate powder, provides the full amino acid profile in an easy to digest form, making it even more effective than gelatin for folks who have trouble with digestion. I made it to use it myself, but I’m happy to share. 

Vitamin C

Yes, yes, I mentioned it earlier, but it’s important enough to bear repeating. Vitamin C, while not a source of collagen per se, is critical for synthesizing collagen in the body – so if you’re not getting enough from the food you eat, you need to get on that. There’s no sense wasting good collagen’s benefits. 

Thanks for reading, folks. Have you noticed any changes in your skin or otherwise after upping your collagen intake? What’s your go-to source? Be sure to share your thoughts below.

The post Collagen for Skin: The Truth Behind the Benefits appeared first on Mark's Daily Apple.

Dear Mark: Insulin Response of Whey and Cancer

For today’s edition of Dear Mark, I’m answering one reader question. It’s an important one from last week’s post on insulin and illness. Given the potential effects of excess insulin on cancer development and growth, should we be worrying about the insulinogenic effects of a food like whey protein—which is one of the most insulinogenic foods of all? I sell the stuff, so I’d better know what I’m doing. Do I?

Let’s find out.

Rob H. asked:

Great post Mark, very thought-provoking. However it throws up a big question for me: you wrote that “colon cancer patients who eat the most insulinogenic foods have poorer outcomes” and from clicking through to the study it appears this was based on the insulin index of foods. Now, as I understand it, whey protein is one of the most insulinogenic of foods (higher even than white bread), so is this something we should be avoiding? I take 40g of your ‘Primal Whey Protein’ every morning before breakfast, but is that going to cause me problems down the line? From your 2011 article on dairy you wrote: “It comes down to the amino acid composition of dairy proteins, specifically the amino acids leucine, valine, lysine, and isoleucine. These are the truly insulinogenic proteins, and they’re highest in whey (which is probably why whey protein elicits the biggest insulin response).” Does this mean we should be avoiding whey protein if the insulin response it produces fuels pre-cancerous growth (often very commonplace) into full-blown tumours?

Nice catch and great question.

I don’t think you should worry about whey protein and cancer. Here’s why:

We Primal people exist in a strange (but growing) bubble. The foods we eat that provoke insulin are way different from the foods most others are eating. Most other people by and large probably aren’t chowing down on grass-fed lamb leg, roast chicken, sockeye salmon, canned sardines, and whey protein shakes. The bulk of the insulinogenic foods the colon cancer folks ate were carbs, not animals. We can’t extrapolate from french fries and soda to whey shakes and steak.

Even if you ignore the differences in micronutrient content between animal protein and carbs, you can’t ignore their disparate effects on glucagon. Protein like whey provokes insulin release, but it also releases glucagon, a hormone that counters some of the effects of insulin and has potential inhibitory effects on tumor growth. Carbohydrate consumption does not lead to glucagon secretion.

The available evidence suggests to me that whey isn’t harmful in the contest of cancer and may even be protective, even when the cancer is already established (and presumably highly responsive to insulinogenic foods).

For one, many oncologists are actually recommending their patients take whey protein or similar protein sources to deal with muscle wasting, a terrible affliction that can really increase mortality and worsen outcomes. In one study, taking essential amino acids—of which whey is a great source—helped people with advanced lung cancer retain muscle mass without affecting disease trajectory. 

You might be surprised to learn that whey supplements are an accepted part of pre-op preparation and post-op recovery for cancer patients.

Among colon cancer patients awaiting surgery, those who partake in a multimodal prehabilitation program that includes whey protein, exercise, nutritional assessments, and anxiety coping techniques have better outcomes.

Colon cancer surgery patients who take whey are able to walk farther than patients who don’t take whey.

Helping preserve muscle and functional capacity is to be expected. That’s not affecting the cancer itself, though. What about that?

Well, whey promotes glutathione production. Glutathione is the body’s premier endogenous antioxidant. It lowers oxidative stress and inflammation and helps detoxify various toxins—real ones, like ethanol and heavy metals—which can trigger carcinogenesis. That said, glutathione may also reduce the effect of chemotherapy. By and large, glutathione is probably better to have than not if you’re worried about cancer prevention.

Culture studies where they bathe isolated cells in whey have mixed results. Usually it helps, increasing cellular resistance to cancer. Sometimes it seems to cause certain types (prostate) of cancer cells to proliferate while reducing proliferation in others (breast). Whatever the result of these studies, in reality, eating a whey shake doesn’t “bathe” your prostate in whey protein. That’s not how food works. If anything, it seems protective against prostate cancer.

In animal studies, whey protein shines, outclassing most other proteins in the suppression of tumor growth. There are also human case studies where whey protein consumption coincides with the suppression of urogenital tumors. I’m optimistic.

Finally, insulin isn’t bad in and of itself, as I’ve said time and time again. Insulin spikes are a normal part of eating. Without insulin, we’d have a hell of a time trying to build muscle or move glycogen into muscle stores. The whole premise of the post from last week was that insulin becomes problematic in the context of insulin resistance and hyperinsulinemia. That’s it. Spikes, normal. Perpetual elevation, not normal. How does whey affect that?

In overweight and obese folks, whey protein reduces fasting insulin levels.

Fatty liver is a common cause of insulin resistance and hyperinsulinemia. Taking whey improves it, reducing the accumulation of liver fat.

I’m open to having my mind changed, but I think the evidence stands for itself. Whey is probably safe and may even be one of the best weapons we have in the fight against cancer—on several fronts.

Thanks for reading, everyone. Take care, be well, and lend your input down below!

Want to make fat loss easier?

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

The post Dear Mark: Insulin Response of Whey and Cancer appeared first on Mark's Daily Apple.

Weekend Link Love — Edition 477

Research of the Week

Triathletes need beef.

Taking vitamin D could enhance burn healing.

More fish, fewer rheumatoid arthritis symptoms.

Cushioned shoes protect against injury only when movements are unexpected and unplanned.

Southern California has the nation’s most stressful commutes.

In teens and young adults (and probably middle-aged adults, seniors, postmenopausal women, sportos, geeks, motor heads, and the rest, too), lipid particle number and size are more predictive biomarkers than traditional lipids.

New Primal Blueprint Podcasts

Episode 194: Thor Conklin: Host Elle Russ chats with Thor Conklin about— what else?—romance.

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.

7 Subjective Longevity Markers to Track (and Fix)
Bitters: A Primal Primer

Interesting Blog Posts

Can ketone supplements boost elite performance? Maybe not.

These 5 bloggers help you crush life, apparently.

Media, Schmedia

Donald Trump really loves McDonald’s hamburgers.

Facebook was made to be addictive, according to its former president.

Christmas music could be bad for your mental health.

Everything Else

Imagine the shrinkage.

How about all four?

Fasting in a bottle? I’m skeptical.

Things I’m Up to and Interested In

Podcast I just appeared on: The Failure Factor, where I talked about the failure that cost me $1 million, cultivating resilience, and the importance of risk-taking.

Book I’m loving: Chris Kresser’s Unconventional Medicine, where he presents a plan to reverse the dangerous trend of chronic disease. For some special bonus gifts, order the book here.

Interesting test you can administer today: Find out if you’re a supertaster.

This is not how I wanted to see heart disease dethroned as Britain’s #1 killer: Because dementia has overtaken it. 

Fasting in a bottle? I’m skeptical.

I’m usually skeptical of collectives, but not this one: The Clean Plates Collective, of which I’m a member.

Recipe Corner

Instant Pot autumn mash. Great for carb refeeds.
No-bake pumpkin cheesecake isn’t something to eat every day, but man is it good.

Time Capsule

One year ago (Nov 12–Nov 18)

Can You Harness the Placebo Effect for Yourself? – How to take advantage of the placebo effect.
Promises and Limitations of the “Personalized Care” Movement: Where We Are Now – We’ve still a long way to go.

Comment of the Week

“There are a lot of kale adherents. When they hear you were promoting bitter foods and didn’t mention it, I reckon there’s going to be trouble. You should get Google to delist your site temporarily.”

– Tell me about it, Ion Freeman. I actually had to go into hiding.

Want to make fat loss easier?

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

The post Weekend Link Love — Edition 477 appeared first on Mark's Daily Apple.

Taco Salad with Edible Cheddar Bowls

Taco salad made from seared steak, avocado, tomato, shredded lettuce, and creamy chipotle dressing is delicious without any embellishment. But if you happen to have cheddar cheese in the refrigerator and a few extra minutes to grate it and bake it, then why not make an edible cheddar bowl?

Cheddar bowls are crispy and salty and fun to eat. They can be big or small, for main course salads or appetizers. Best of all, these bowls are made from just one ingredient: cheese. If you tolerate dairy, then cheese bowls (or chips) are a tasty occasional snack.

Although cheddar is most often used (especially since it goes so well with taco salad), it’s definitely not the only cheese you can grate and bake. Parmigiano Reggiano and Pecorino Romano (a raw sheep cheese high in CLA) are terrific substitutions.

Time in the Kitchen: 1 hour

Servings: 4

Ingredients

10 ounces grated cheddar cheese (or other types of cheese) (284 g)
1 pound skirt or flank steak (454 g)
½ teaspoon ground cumin (2.5 ml)
½ teaspoon chili powder (2.5 ml)
½ teaspoon salt (2.5 ml)
1 tablespoon avocado oil (15 ml)
1 head Romaine lettuce, end trimmed off, leaves thinly sliced
2 large tomatoes, chopped
2 avocados, sliced or chopped
A large handful cilantro leaves
1 cup Primal Kitchen Chipotle Mayo (240 g)
Juice of 1 lime

Instructions

Preheat oven to 400º F/205º C.

Line a baking sheet with parchment or Silpat.

To make large cheese bowls, sprinkle thin layers of grated cheese on the lined baking sheet in circles that are 6 inches/152 mm in diameter. Leave space between each circle.

To make smaller, appetizer-sized bowls sprinkle thin layers of grated cheese on the lined baking sheet in circles that are 4 inches in diameter. Leave space between each circle.

Bake about 8 minutes, until the cheese is melted and bubbling. Out of the oven, let the cheese set for a minute or two until it starts to solidify, then lift the cheddar rounds off the baking sheet with a wide spatula.

For large bowls, drape the circle of warm melted cheese over an upside down cereal bowl. Let the cheese cool into the shape of a bowl.

For small bowls, set warm cheese circles in a muffin tin, pressing the cheese down gently into the muffin tin to form a small bowl. Let cool. The cheese bowls can be made a few hours ahead of time and kept in the refrigerator.

Season both sides of the steak with cumin, chile powder and salt. Heat avocado oil in a wide cast iron skillet over medium-high heat. When the oil is hot, add the skirt steak.

Cook 3 to 5 minutes, until the steak is nicely browned on one side, then flip the steak over. Cook an additional 3 minutes. Skirt steak is usually thinner and should be done cooking at this point. Flank steak can be thicker and may need an additional few minutes in the skillet. Or, finish the flank in the oven (already preheated to 400º F/204º C from the cheese crisps) until done.

Either way, let the steak rest 10 minutes before slicing against the grain (perpendicular to the striated lines you see in the meat) into strips no thicker than ½ inch/12 mm thick. So the steak fits into the Cheddar bowls, slice the strips into small, bite-sized pieces.

In a large bowl, toss Romaine lettuce, tomato, avocado, cilantro and steak.

In a small bowl, whisk together Primal Kitchen Chipotle Mayo and lime juice.

Pour dressing over salad, tossing lightly.

Portion the salad out into the cheddar bowls right before eating.

The post Taco Salad with Edible Cheddar Bowls appeared first on Mark's Daily Apple.

My Quest for Information Became Personal

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 Bradley Nickell, I’m 47-years-old from Bremen, Indiana and this is my story. Two years ago my New Year’s resolution was to quit using tobacco and lose a couple pounds, I was 198.5lbs at the time. I did some reading and watching shows and decided that a vegetarian diet was the way to do it. I started running on the treadmill and cut meats completely out of my diet.

A couple days later while running I had sharp chest pains and went to the ER. The chest pains turned out to be nothing, but my cholesterol was around 200 and I had high blood pressure.

After that I again thought vegetarian eating would be the answer to the cholesterol issue and even started leaning more towards vegan. A year later I was 165 my blood levels improved but I was tired all the time and irritable. So I continued reading about nutrition and started to get a better idea of what your body really needs to be healthy and what supplements you had to take as a vegan.

My thoughts were if I have to supplement then that’s not the way to eat, what would people thousands of years ago do? They didn’t have a CVS to buy B12 or iron from. I found some information on the paleo “diet” and it made a little more sense to me.

In June my mom was diagnosed with stage 4 cancer, in July my stepdad

passed away from complications from diabetes and my wife suddenly was

allergic to all kinds of food. My quest for information became personal.

I quit using alcohol and I started living the primal lifestyle in September and am enrolled in the Primal Health Coach Program. My triglycerides are 30, blood pressure usually 110/65 and I’m 150lbs. I feel great and want to help other people learn to be happy and healthy like me!

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Top 10 Paleo Apps

“Apps aren’t paleo, Sisson. Grok waited for days for aurochs to wander within spear-chucking range, not overnight for the release of the iPhone X.” True. But this is the world we live in. These are the tools we have.

If you’re going to lug around an addictive piece of tech in your pocket all day, it might as well contain some apps that make living healthy and living Primal easier, rather than harder. What follows are some of the best paleo/Primal apps I’ve found. Some I use, some I don’t. They’re not all explicitly “paleo,” but they’re all at least tangentially related to this thing we call the pursuit of optimal health and happiness.

Apnea Trainer

Apnea Trainer  (iOS, Android) is meant for free-divers, spearfishers, abalone hunters, and anyone interesting in increasing their lung capacity. It also has a “pranayama” setting that promotes a more meditative breathing pattern. Tim Ferriss turned me on to this, which he uses in an “off-label” manner as a replacement for meditation when he doesn’t have the time.

I’ve written about the potential benefits of meditation many times before, but I’ve never been able to get into it myself. Last year I gave you some alternatives to formal sitting meditation, and if I went back and wrote that one again I’d probably add Apnea Trainer to the list. It’s a great way to center yourself, do some deep diaphragmatic breathing, take a few minutes out of the day to get present, and improve your lung capacity in the process.

Interval Timer

Interval Timer (iOS) is exactly what it sounds like: a simple, no-nonsense interval timer. Completely customizable, so you can make any type of interval. 5 seconds on, 10 seconds off? You can do it. 2 minutes on, 1 minute off? Easy peasy.

There aren’t any bells, whistles, frills, or widgets, and that’s totally fine with me. You don’t need any. All that fluff just takes away from you, the work period, and the rest period. I’m sure other interval timer apps are perfectly fine and perhaps even have more functionality than the basic Interval Timer. This one’s free, so give it a shot and if it doesn’t meet with your expectations, try another.

Android users, this free interval timer looks to be a solid choice.

Bedtime Alert on the Clock App

The iPhone’s standard clock app is niftier than most realize. Rather than the wakeup alarm—which I try to avoid and usually succeed in doing—I like the bedtime alarm it has.

You choose when you want to wake up, how much sleep you need, and it determines a bedtime for you, backed up with an alert telling you to get yourself to bed. My only quibble is that it also includes a wakeup alert, or alarm clock that can’t be turned off or disabled.

If you’re like me and hate morning alarm clocks, use the basic “Reminder” app to set a bedtime reminder that repeats every day. If you like morning alarms, use the Bedtime Alert feature on the Clock App.

Nom Nom Paleo

There are other paleo/Primal recipe apps out there. Many, I’m sure, are quite good and full of incredible recipes. It’s just that I’ve tried a lot of the recipes from Nom Nom Paleo over the years, and I’ve never been disappointed. Not once.

Each recipe gets the full multimedia treatment, with stunning step-by-step photos and technique videos. Or if you just want the basics, the recipe cards give you the crucial information—ingredients, amounts, directions—you need to shop, cook, and eat. There’s even a 30-day meal plan included.

Zero

Zero (iOS) is a fasting tracker. You choose the fasting regimen you prefer—16-hour long fast, a “circadian rhythm fast,”or create your own schedule, then hit “start” and hit “stop” when you eat something. Over time, you accumulate reams of exportable data, which you can plot against bodyweight changes and relevant health markers to spot trends and identify connections.

I don’t use it personally. I’m not a quantified self guy, nor do I need any special assistance following a fasting schedule. Truth be told, I don’t even really follow a set schedule. I eat WHEN—when hunger ensues naturally. Yet, I can see where an app like Zero could help people just getting started.

Android users can try Vora.

AllTrails

Anytime I’m in a new area and have a few hours to kill, I’ll fire up AllTrails (iOS, Android) and see if there are any interesting trails nearby. I do this partially because I love to hike and take every opportunity to do it, especially if it’s someplace new. It’s also a key component of my anti-jetlag strategy which revolves around circadian entrainment to the new timezone. Physical activity alone is a strong entrainer of circadian rhythm. Physical activity outdoors in natural sunlight is an even better entrainer of circadian rhythm. 

You can filter the trails by difficulty, dog- or kid-friendliness, length, busyness, and route type.

Paleo (io)

How many times have you uttered the words, “Is it paleo?” How often does someone who knows you as the resident Primal expert ask it of you?

This is probably old hat to most of you. You can probably scan an aisle of food and immediately analyze the paleo-ness of the ingredients, complete with Terminator-style HUD readouts. Many of you have the answers.

In case you don’t have it, however, Paleo (io)(iOS, Android) does. A simple “yes” or “no,” that is. You can also search the app’s paleo food database of over 3000 foods to get more information.

Keto Diet Tracker

With keto gaining adherents and dabblers by the day, apps are popping up everywhere. Keto Diet Tracker (iOS, Android) looks to be the best of the bunch.

Pair this one with Paleo (io) for maximum accuracy. Use Keto Diet Tracker to identify the keto-friendliness of your food, then run that through a Paleo (io) filter.

It does require a monthly subscription. Quite a modest price, but make sure you know how to cancel your subscription in case it’s not a good fit for your preferences.

Cronometer

CRON-O-Meter (iOS, Android) draws on the latest USDA databases for nutritional info to help you track calories, micronutrients (including vitamins and minerals) and macronutrients (including specific amino acids, fatty acids, and carbohydrates) to plot them against the RDAs.

While its intended audience is the CRON (calorie restriction with optimal nutrition) crowd, most of whom tend to be vagualy plant-based, the app is just a solid nutrition tracker that provides a lot of detailed information relevant to any type of eater. It’s fun to enter a half a pound of beef liver and see your vitamin A, folate, and B-vitamin requirements instantly satisfied.

Spotify

A music app may not seem relevant to this list. Remember though: this is about health, happiness, and wellness, not just diet and exercise. A music app like Spotify (iOS, Android) offers major benefits to any Primal fan.

You can vibe to the music. Much of the best music attempts to capture the harmony of life, the rhythms to which we’re all subject.

You can dance. Nothing more Primal than moving your body to the rhythm that permeates all being.

You can sing along. Singing is repeatedly shown to be beneficial for elderly folks, particularly those with neurodegenerative diseases. I see no reason why those benefits wouldn’t apply to younger people as well. It’s been shown to improve heart rate variability, for example. But beyond all that is the basic joy of it. Song is a human universal; there must be a good reason to do it so much.

Those are the ten paleo/Primal smartphone apps that I’ve found most useful, interesting, and promising. What are yours? Thanks for stopping by today.

The post Top 10 Paleo Apps appeared first on Mark's Daily Apple.

The Insulin-Illness Connection

Most discussion of chronically-elevated insulin levels (hyperinsulinemia) and insulin resistance revolves around their relationship to bodyweight. This is unsurprising. Bodyweight’s what “sells tickets.” It’s why most people get interested in diet, health, fitness, and nutrition—to lose weight or avoid gaining it.

But improving insulin sensitivity and reducing fasting insulin levels have major ramifications for your health, longevity, and resistance to disease. And it’s not just because “weight gain is unhealthy.” Insulin itself, in excess, exerts seriously damaging effects. Today, I want to impress upon you the importance of controlling your insulin response by laying out some of the health problems that stem from not controlling it.

Hyperglycemia

If you’re insulin resistant, insulin doesn’t work very well. You need more of it to get the same effect an insulin sensitive person would get. When insulin doesn’t work, its ability to shuttle glucose out of the blood suffers, and blood glucose goes up and stays up. That’s hyperglycemia. Everyone “knows” that high blood sugar is bad, but why? What exactly goes wrong?

Some cells are passive recipients of blood sugar, while others have mechanisms that prevent excess blood sugar from entering their membranes. In the presence of high blood sugar, the passive recipients begin producing excessive amounts of reactive oxygen species (ROS). ROS aren’t pathological in and of themselves. They’re signaling molecules that our bodies need for healthy cellular function. But unchecked ROS generation induced by hyperglycemia causes a lot of problems.

In endothelial cells, hyperglycemia inhibits the production of nitric oxide. Nitric oxide is a vasodilator—it helps our blood vessels widen to accommodate increased blood flow and reduce shear stress. Without sufficient nitric oxide, our blood vessels are more susceptible to high blood pressure and our risk for heart disease and atherosclerosis goes up.

In neurons, hyperglycemia causes shrinkage. No one likes shrinkage, especially not in the brain cells where thinking occurs.

In pancreatic beta cells, hyperglycemia reduces cell mass, induces oxidative stress, and reduces functionality. Since the pancreas secretes insulin—the stuff used to deal with excess blood glucose—this is disastrous.

Cancer

Insulin is a growth promoting agent, and cancer is a disease of unchecked cellular growth. There are nuances to this of course. But by and large, those are true statements. It’s no surprise that hyperinsulinemia is a risk factor for most, if not all cancers.

While insulin isn’t everything when it comes to cancer, the links are undeniable and myriad—and worrying.

The link between colon cancer and hyperinsulinemia likely involves the increased availability of insulin-like growth factor in a hyperinsulinemic state. Post-menopausal women with genetic variants related to insulin resistance and hyperinsulinemia have a greater risk of colorectal cancer, and colon cancer patients who eat the most insulinogenic foods have poorer outcomes.

In breast cancer, hyperglycemia increases the tumors’ resistance to chemotherapy. Fixing the hyperglycemia makes chemotherapy more effective.

People with a genetic predisposition toward hyperinsulinemia have a higher chance of developing pancreatic cancer.

Independent of bodyweight, hyperinsulinemia predicts endometrial cancer; so does a high postprandial insulin response.

Diabetics who use insulin therapy have an increased risk of liver cancer.  One study of Taiwanese diabetics found that those on insulin therapy have an elevated risk of dying from cancer and from non-cancer.

Across the board, in both obese and people of normal bodyweight, hyperinsulinemia, whether it’s genetic, simulated, or diet-driven, increases cancer incidence and mortality. 

Okay, okay. That’s all rather convincing, but there’s a chance that these are merely associations and some common factor is causing both the hyperinsulinemia/insulin resistance and the cancer. Right?

What seems to counter that hypothesis is the effect of metformin, an anti-diabetic drug, on cancer. Compared to other diabetic drugs, metformin reduces the risk of cancer in type 2 diabetics. Metformin’s mechanism of action? A reduction in insulin levels and improvement of insulin resistance. 

Alzheimer’s Disease

Alzheimer’s hits families like a freight train, but if you know what to look for you can see it coming.

In middle-aged adults whose parents had dementia, hyperinsulinemia predicts cognitive decline. 
The more insulin resistant you are, the less cerebrovascular reactivity you show. Cerebrovascular reactivity measures the ability of the brain’s blood vessels to dilate—to react to changing conditions—and its dysfunction heralds oncoming dementia.

Alzheimer’s and other forms of dementia are characterized by brain insulin resistance. In experiments where researchers simulate brain diabetes by administering drugs known to induce brain insulin resistance, it looks almost exactly like Alzheimer’s. Some people even call Alzheimer’s type 3 diabetes, so closely is it linked to insulin resistance. 

Alzheimer’s patients have high blood sugar, but their neurons are so resistant to the effects of insulin that they’re unable to utilize the available glucose for energy. That’s why ketogenic diets and ketones in particular are so helpful for Alzheimer’s; they offer an alternative fuel source that even the insulin resistant brain can utilize.

Heart Disease

Independent of most other factors, insulin resistance predicts heart disease risk. One of the best predictors of heart disease risk—the HDL:triglyceride ratio—also happens to be an accurate barometer of insulin resistance. The lower your HDL and the higher your triglycerides, the more likely you are to be insulin resistant. 

The two go hand in hand, and it’s not just a coincidence.

As you saw in the hyperglycemia section, insulin resistance can increase the risk of heart disease by increasing hyperglycemia and reducing endothelial function. This impairs the blood vessels’ ability to react to stressors and makes them more vulnerable to atherosclerosis.

What You Can Do

A big step, maybe the first step when you’re insulin resistant with hyperinsulinemia, or even just suspect you are, is to reduce your intake of the most insulinogenic macronutrient around: carbs. This stems the tide and stops feeding the fire until you can figure out and resolve the root cause of your dysfunction.  

That next part is harder. Some of it is genetic; there will be people who simply make more insulin than others, or who are more insulin resistant as a baseline. Oftentimes the dysfunction is multifactorial, stemming from a dozen different causes, all of which require your attention. In past posts, I’ve explained strategies for combating insulin resistance and reducing hyperinsulinemia. If you haven’t read those yet, do so.

Take the issue seriously, whatever you do. An expanding waistline might be unsightly and undesirable, but it usually doesn’t strike fear into hearts and minds. You know what does, and what should?

Developing a cancer you didn’t have to develop and dying earlier than you should have.
Seeing your sanity and identity slip away as your helpless family members watch in vain.
Bathing your neurons and arteries in a toxic hyperglycemic soup until they wither and atrophy.

Take care of your insulin response, folks. It’s fundamental.

Thanks for reading, everyone. Take care, be well, and let me know what you think about all this down below!

The post The Insulin-Illness Connection appeared first on Mark's Daily Apple.

Bitters: A Primal Primer

I have a German friend who, after one of her fantastic meals, breaks out her Kräuter and fills aperitif glasses for everyone. To her it’s simply tradition. For the rest of us it’s a pleasant extension of her unmatched hospitality—and a welcome end to a heavy dinner.

Digestive bitters have been used for centuries as a highly effective way to boost digestive capacity, and naturally occurring digestive compounds in foods have been an integral part of our ancestral diets since day one. My friend says bitters are the secret to a hearty constitution. Knowing the science—and seeing her example, I’m unlikely to argue there.  

And it’s not just about before or after dinner drinks…. In fact, great Kräuter aside, alcohol isn’t the point at all.

We possess the ability to distinguish (at least) 5 different flavors from the foods we eat: sweet, sour, salty, umami, and bitter. We tend to gravitate towards sweet or salty flavors, but sour can be tasty. Umami, especially for a Primal type (and German food), is a given.

But what about bitter? Most people avoid bitterness in food like the plague. It even comes out in embodied phrasing like “leaving a bitter taste in one’s mouth.” 

But it hasn’t always been that way…. 

Setting the Scene: Bitter Taste Receptors

Let’s first look at the diverse roles of T2Rs—bitter taste receptors—in the human body.

Initially, scientists knew about the existence of T2Rs and understood that their role was to detect bitterness in the foods we wittingly eat or the compounds we unwittingly swallow. But until recently, they didn’t have the foggiest regarding exactly how those taste receptors were able to encourage more efficient digestion.

Thanks to research over the past 15 years or so, we now know that the bitter taste receptors in our mouths release neurotransmitters that stimulate, via the vagus nerve, an increase in intracellular calcium concentrations. It’s thought that this action then encourages secretion of the intestinal hormone cholecystokinin, thereby initiating the release of digestive enzymes and bile.

So…bitter compounds in the mouth trigger the release of digestive compounds via an autonomic hormone release. Fair enough. But there’s actually a lot more to it. It turns out that T2Rs are by no means limited to the tongue and oral cavity. In fact, they’re turning up in the most unlikely of places, including the stomach, intestines, pancreas, respiratory system…even on the heart.

When we consider just how widespread T2Rs are in the body, the significance of bitter consumables amplifies considerably. Those that reside in our intestinal lining, for example, are known to trigger the release of hormones involved in appetite regulation, nutrient absorption, and even insulin sensitivity. In our GI tract, bitter taste receptors can simultaneously promote the absorption of “safe” bitter compounds and the excretion of toxic ones, thereby preventing overexposure to the many low-grade food-borne toxins we eat every day.

The T2R defense system continues in our respiratory system, where taste receptor cells have been shown to monitor the bacteria in our tissues and initiate an innate immune response if pathogenic species are detected. The mechanism by which they do this is pretty darn cool: gram-negative bacteria secrete acyl-homoserine lactones—compounds that are similar in taste to bitter plants like angelica or dandelion, thereby activating T2R cells and triggering a release of antibacterial compounds into epithelial cells.

It gets better.

As sugar consumption increases, the risk of bacterial overgrowth shoots up. But with increasing bacterial sugar consumption is a corresponding rise in metabolic by-products (bacteria poop), which activates the same immune responses in T2Rs as those found in the respiratory tract. Essentially, those bitter taste receptors are trying to save you from your sweet tooth. It’s a thankless task, apparently.

Lousy digestion? It Might Be a Job For Bitters

Based on the above, it’s fair to say that a diet rich in bitter compounds is probably a good thing. Bitter foods activate those T2Rs in the mouth and GI tract, setting off a chain reaction of good vibes and jumped-up digestion that’s bound to improve your relationship with food…in the short term, at least.

But here we have a problem…. We’ve all but banished bitter foods from our modern diet. These days, pre-packaged foods, with their overdose of sugar, salt, MSG, or all of the above, have most people unattuned and resistant to anything else.

Even those of us who eat Primal may not necessarily be that much better off. Even a diet rich in whole foods doesn’t provide nearly the same bitter elements as yesteryear. With increasing agricultural cultivation, we’ve seen a slow decline in bitter compounds, meaning that unless you’re primarily consuming wild-foraged foods, you’re unlikely to come close to Grok’s intake. Sadly, indulging in today’s meagre collection of bitter foods, like dark chocolate, olives, and coffee, isn’t enough for most people.

Arguably, digestive bitters can fill in some of those dietary gaps. The mechanism by which they stimulate boosted digestive capacity is wondrously simple: the bitter taste receptors on our tongue and other areas of the mouth register that a bitter compound has entered your body. This triggers a chain reaction of T2Rs all the way down your digestive tract, revving up your digestive organs for a new wave of half-chewed food.

As I explained in the previous section, bitter compounds elicit improved digestion not by directly stimulating stomach acid secretion, but by stimulating the different digestive organs themselves via the nervous system.

Upon tasting something bitter, your T2Rs send out advance notice: the salivary glands begin pumping out enzyme-rich saliva, the stomach begins to produce gastrin, which in turn stimulates HCl secretion, and the esophageal sphincter contracts, preventing the movement of digestive acids upwards (where they don’t belong).

The bitter messengers continue to carry out their humble work, activating the smooth muscle of the stomach which increases the rate of gastric emptying (depending on the bitter compound in question), thereby preventing the accumulation and fermentation of foods in the stomach post-meal. At the same time, the pancreas begins pelting out enzymes and innate probiotics willy nilly, the gall bladder dispenses bile to break down fats, and other areas of the intestines ready themselves for the task ahead.

Not bad, I’d say.

Bitters: Getting Your Hands On the Good Stuff

The modern equivalent of bitters was likely born in the 16th century, purportedly created by physician and alchemist Paracelus to cure a wide range of ailments. During the reign of King George II (1727-1760), bitters became a popular way to avoid alcohol sales taxes by drinking herb-infused booze under the umbrella of a “medicinal” beverages. In 1824, Angostura bitters, still well-known today, were given life by a German physician to support the digestive tracts of Venezuelan freedom fighters and as a cure for sea sickness. Invariably, the stuff went down as a treat in the nautical community, and soon apothecaries and medicine makers across Europe were jumping on the bitters bandwagon. In short order, bartenders found that medicinal bitters were surprisingly effective in mellowing the harsh liquors of the time, giving rise to the modern cocktail.

Until the 1880s, any cocktail would henceforth contain bitters—the very definition of a cocktail was a spirit mixed with sugar, water, and bitters. Bitters then lost some of their mojo with the onset of Prohibition, but began to re-emerge again in the mid-twentieth century as researchers started probing their digestive capacity and attempting to validate many of the earlier claims of bitters as a “cure-all.” In a 1967 article published in Planta Medica, for example, extracts of gentian and vermouth were shown to stimulate gastric secretion and intensify digestion of proteins and fats after a meal.

These days, an increasing bitters “renaissance” among the cocktail-wielding hipster masses has been accompanied by a smaller, yet more substantive movement towards better digestion within the alternative health community.

But not all bitters are created equal. Different compounds elicit varied responses in the central nervous system, digestive system, and even cardiovascular system, so it’s worthwhile doing your research to know which bitters formulation suits your needs best. Caffeine and coffee, for example, increase heart rate whereas gentian and wormwood decrease vascular workload.

Bitters can also be prepared in different ways. Back in the day, “bitters were generally ethanol extracts of plant or mineral material, for example, Dr Henley’s Wild Grape Root Bitters or Brown’s Iron Bitters.” Today, alcohol is still the most popular way to ensure the most potent and stable bitter brews, but there’s also formulations like this one from Urban Moonshine, which replaces alcohol with apple cider vinegar—the added bonus being the increased stimulation of stomach acid from the ACV contingent.

While mineral bitters appear to have dropped off the public radar, there’s been a huge surge in the popularity of herbal-based digestive bitters in recent years. These formulations are created using plants that are generally very common in many other herbal remedies: dandelion and burdock for food sensitivities and sugar cravings, chamomile and ginger for morning sickness and heartburn, artichoke and fenugreek for blood sugar regulation and bile production. Even herbs commonly associated with other pursuits, such as hops, are used as potent herbal ingredients for digestive bitters.

Then there are the bitters used in cocktails, aperitifs and digestifs. Aperitifs and digestifs like Campari, Vermouth, madeira and Aperol are firmly entrenched as tradition in European countries, respectively taken before or after a meal to encourage both appetite and digestion. And there’s a good reason why these drinks remain a fundamental part of those culture: like digestive bitters, these cocktail bitters really do elicit the same beneficial response as their medicinal counterparts (as my experience at my German friend’s dinner parties suggests). They might not all be as potent, but they’re certainly a good option if you enjoy a post-meal tipple.

Dosage: What to Know

It’s important to remember that digestive bitters are extremely potent, so a little goes a very long way. This is particularly true for folks who expose their tastebuds to very few bitter flavors in their everyday diets. Dark (at least 85%) chocolate, strong unsweetened coffee, dandelion greens, and heritage grapefruit are all good examples of bitter foods. People who don’t eat much of these may initially at least respond all the more aggressively to digestive bitters.

Whether you take your digestive bitters before or after a meal is up to you. It’s true that logic implies taking them 5-10 minutes before eating might make the most sense. That way, you’re giving those digestive organs ample time to ramp up their operations. And how about the claims that you should hold the digestive bitters on the back of your tongue for maximum effect? Turns out the whole tongue map thing is a myth, meaning your tastebuds will effectively register the bitter flavor pretty much anywhere on the tongue.

As far as dosage, that will depend on the bitters formulation, however a 1/4 teaspoon seems to be a good starting point for most people. Some digestive bitters also come in droppers. Half a dropper usually equates to around 1/4 of a teaspoon, just FYI.

Bear in mind there’s almost certainly a dose-dependency when it comes to taking bitters. Low concentrations appear to cause contraction of smooth muscle in the stomach, whereas higher concentrations lead to relaxation of the same muscles. This means that taking lower doses might make more sense when heartburn or reflux is likely to be an issue. Just a suggestion of bitters on the tongue is enough to ensure contraction of the esophageal sphincter, thereby locking in those acidic digestive juices. At the other end of the spectrum, indulging in a large dose of bitters following a particularly gluttonous meal might ease that bursting sensation. 

Interestingly, it appears there are no half measures either: diluting the sensation of bitterness with something sweet, for example, dampens the medicinal effect of the bitter compounds. Clearly, a little bit of taste receptor toughening is in order.

As far as side effects go, you’re unlikely to experience anything too adverse unless you get a bit crazy with the dosages. (I will say it’s important to talk to your doctor, particularly if you’re pregnant, nursing, have a serious medical condition, or take medication.) Perhaps of more concern is when bitters are taken for too long or too often. A study conducted on 1000 Southwest Nigerian college students found that 22% of students experienced dizziness from bitters use, 21% experienced loss of taste, and close to 10% experienced nausea and vomiting.

Another study conducted in the same region, where something called “Febi super bitters” is a popular herbal cure-all, found that regular consumption of the stuff elicited a considerable inflammatory response. Their conclusion? “Daily consumption of Febi super bitters as a blood tonic or immunomodulatory agent is not recommended.”

Fair point, and one which should probably apply to bitters consumption across the board. These should be modest—and maybe occasional—go-tos for assisting in the digestion of extra-hearty meals or when infrequent digestive issues arise. Constantly swigging back on bitters is likely to build digestive reliance and overload neuronal pathways. Remember, these compounds are surprisingly powerful, and their effects are widespread.

Finally, is it worth continuing to take your enzyme or bile supplements if you’re investing in a good digestive bitters? Probably not. The beauty of bitters is that they simply nudge the GI tract into producing digestive compounds it was already producing anyway—including it’s very own digestive enzymes and of course upping the bile ante. To me, that’s probably a better solution for most people than “topping up” enzymes or digestive acids with supplemental sources.

Final Take-Aways…

Ultimately, this is another scenario where highly beneficial effects can be achieved with strategic supplementation. It’s clear that we need more bitter foods in our life, and if we need to get those bitter compounds from a herbal formulation, so be it. I’ll continue enjoying them at my friend’s dinner parties, and I’ve been known to have them at home in the past, but I’ve never taken them every day. 

Personally, my preference has always been to balance things out via whole-food means wherever possible. In the realm of bitter compounds, this means seeking out more foraged or heritage varieties of edible plants, plenty of ultra-dark chocolate, unsweetened home-ground coffee, and maybe the odd shot of “Kräuter” to wash things down every once in a while.

Thanks for reading today, everyone. Do you take bitters—in any form? What have you noticed in terms of effect? Favorite options or recipes you’d care to share? I’d love to hear your feedback.

The post Bitters: A Primal Primer appeared first on Mark's Daily Apple.

Dear Mark: Gender and Retirement Mortality, Muscle-Sparing Keto, Freezing Keto Recipes, Net Carbs, and Carb Timing

For today’s edition of Dear Mark, I’m answering 5 questions from readers. First, are there differential mortality effects of mortality on men and women? What role do social networks play? Second, is ketosis muscle-sparing? Yes, and here’s why. Third, which of the recipes in Keto Reset can be made ahead of time and frozen? We’ve got some busy parents here, after all. For the fourth question, I clarify my stance on net carbs and whether or not to count vegetables. And last, I explain how is is not necessarily ought.

Let’s go:

Sheila asked:

I noticed that the retirement paragraph was about men. I’m betting that women do better in retirement than men. Perhaps because women often have a better social network??

Great question. Turns out that you’re right—women suffer no hits to mortality with early retirement, whereas men do.

In one study of blue collar workers, each additional year of early retirement increased the risk of early death by 2.4 points in men. Women were unaffected.

You may also be correct about the effects of social networks in retirement. One study tracked a group of retirees with two social group memberships for 6 years. Those who retained both group memberships had a 2% chance of dying. Those who retained one group membership had a 5% chance of dying. Those who lost both group memberships had a 12% chance of dying.

I don’t have any research to cite, but from my extensive dealings with that segment of the population, I’d wager a guess that women are better at maintaining social networks. Just a hunch.

Pcskier followed up from last week:

So there is less risk of accessing lean tissue for energy when in a ketogenic state, since the body is ‘better’ at accessing fat stores and that becomes preferential to accessing muscle stores….?

Precisely. Ketosis evolved as a way to counter lean mass degradation during lean times. Lean mass—muscle, bone, connective tissue, organ—is essential for physiological function, resource acquisition, and general robustness. If the first thing your body starts to do after a half day without food is break down your muscles to convert into glucose, you won’t last very long and you won’t be very good at acquiring food.

Ketosis provides an alternative fuel to glucose. You’ll still need and make glucose, mainly for brain function, but the amount required is much lower than normal. A lower glucose demand means you can get by without eating so much and your body won’t be compelled to break down lean tissue to make it.

Meghan Shaw asked:

Hi Mark, First time caller, long time listener. Just finished reading Keto Reset. As a mom with two young kids I’m going to need to prepare a lot of stuff for the first 21 days in advance. Do you know how well the recipes in the book do if frozen after they are prepared?

Most of the main courses are very amenable to freezing. Many of the snacks and sauces and dressings, if not freezable, can be made ahead of time and stored for days to weeks.

The breakfasts and salads won’t freeze very well, but I don’t think most people expect foods from those categories to freeze well.

We’ll be offering a post in the coming weeks on making recipes freezer-friendly, so be on the lookout for that.

Finally, just curious as to how young? Kids as young as 2 or 3 can “help” around the house. You won’t want them wielding knives or flipping omelets, and they’ll probably make a bigger mess than you would otherwise, and it’s very likely that they’ll slow you down, but at least it keeps them occupied and participating, rather than screaming at you from another room to read the same book for the twentieth time. Get your kids involved in kitchen work as soon as possible.

April Lachlan asks:

The book mentions not counting some carbs such as those in leafy vegetables – do you have a list of items not to count – or is it just lettuce and kale? The book also advises to count all carbs and not calculate net carbs – but other info on primal blueprint mentions net carbs. I’m just looking for a bit of clarity on both of these points please.

Here’s how I see it.

Above-ground vegetables: ignore. They don’t count toward carb counts. You’re not carb loading with broccoli, nor will it knock you out of ketosis.

These include but aren’t limited to:

Lettuce
Spinach
Kale
Chard
Brussels sprouts
Broccoli
Broccoli leaves
Beet greens
Tomatoes
Cucumbers
Zucchini and other summer squash
Olives
Leeks
Green beans
Mushrooms
Peppers
Scallions
Cauliflower
Cabbage

For other carb-containing foods, like fruits, starchy vegetables, winter squash, count the total carbs rather than net. Fiber’s great. Fiber doesn’t become glucose. This is all true. Still: count total carbs.

Do I think net carbs is a bogus concept? No. My aim is just to simplify things as much as possible. Having to count non-starchy vegetables and then also having to subtracting fiber from carbs every time you eat some butternut squash are unnecessary complications.

So I’m a liitle confused…, should we eat carbs within 2 hours after training or When Hunger Ensues Naturally (WHEN)?

If you’re trying to use dietary carbs to refill muscle glycogen, and you want to do so as efficiently as possible, eating them within 2 hours after training maximizes glycogen synthesis.

I’m not saying you should do it one way or the other. I was just explaining why some people might find it advantageous to eat carbs shortly after hard workouts. Physiologically, your body’s just better at turning those carbs into muscle glycogen in that time frame—and that means they don’t impact your ketogenic state.

Glycogen debt, once accrued, remains. You can pay it back at any time. There are just certain times and contexts where the payment goes through more quickly.

Thanks for reading, everyone. Take care, be well, and leave a comment or question down below!

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