Mark Sisson's Blog, page 19

Ask a Health Coach: Why Is This So Hard? What Happened to Everything in Moderation?

Hey folks, Board-Certified Health Coach Erin Power is here to answer your questions about Primal eating and how to make it easier! If you’re wondering how to eat healthier without the struggle, we’ve got strategies, tips, and backup! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group. 

Roberta asked:
“Eating this way is such a struggle! I try to eat like you say but sometimes food is the only thing that brings me joy. What happened to ‘everything in moderation’? Also, I’m 67 and don’t like bringing attention to my weird diet around friends or family. I have high cholesterol and want to lose weight. Why can’t this be easier?!”

Before I dive in with answers, I want to take a moment to recognize that you’re here, showing up, asking important questions, and seeking to understand your health and eating patterns. At any age, that’s already a win. But I have special appreciation for folks who are in their fifties, sixties, and beyond and who never stop asking what shifts or changes might help them to feel better and thrive.

For many people, there is a strong pull to “do what they’ve always done”—even if it’s not working—to get them where they want to be. This pull gets stronger the longer they’ve been doing it. Good for you for being open to something different. It’s not easy. Oh, and by the way, your brain is wired to be wary of change; so it’s almost not even your “fault” that you’re feeling a certain kind of way about a whole new diet.

Now, just for clarification, when you write “I try to eat like you say,” I’m assuming that you mean in accordance with Primal guidelines. Even within Primal guidelines, an eating plan can look all kinds of ways. Essentially, we’re talking about real, whole food as close to its natural state as possible, including high-quality protein, healthy fats, veggies, fruits, nuts and seeds, high-quality dairy, and occasional indulgences such as dark chocolate or other Primal treats.

Despite the rigid-seeming nature of that list of food choices, there is tons of nuance. Options and variations within these parameters are practically endless. For instance: for people who are sensitive to nuts and seeds or dairy; for those who avoid eating some or all animal products; and for those who aren’t in a socio-economic position to acquire the perfect grass-fed, grass-finished beef, there are still countless ways to craft delicious, nutritious meals.

What I’m getting at here is twofold:

1. There’s not “one way” to eat healthy or to follow a Primal diet.
2. You still can (and should) find joy and deliciousness with a Primal way of eating.

But…there is a caveat.

Everything in Moderation Might Equal Health in Moderation

Everyone’s version of “everything in moderation” looks different, but many of my clients come to me after their version of it decidedly did not get them where they wanted to be with health and wellness. Generally speaking, “everything in moderation” doesn’t seem to be working all that well for most people. I’m not really a tough-love kind of coach, usually, but I can’t argue with the fact that if something is not working, it makes little sense to keep doing it. If nothing changes, nothing changes.

Our bodies have not evolved to cope with many foods common in a modern diet. Highly processed foods, inflammatory seed and vegetable oils, sugar, and grains can wreak havoc on our metabolic health, endocrine system, and immune system while creating chronic inflammation and contributing to widespread diseases of modern living. Even small exposures to these “immunogenic” foods can trigger irritation and inflammation in the body—the thing we are hoping to avoid inflicting on ourselves.

That being said, we are also trying to cultivate an anti-fragile body. Your body is resilient, and can handle occasional exposures to naughty inputs like less-than-supportive foods, a bad nights’ sleep, or an extra glass of wine at a special dinner. We embrace the 80-20 principle for a reason. We also realize that everyone is at a different place in their wellness journey and brings a different set of circumstances to the table. Any supportive steps—however small—are better than none and will help create a positive feedback loop, encouraging next steps in your journey.

If we were working together in my capacity as a Primal Health Coach, I would gather more specifics on what you’re eating daily and where you’re struggling: what, specifically are you missing or craving, and what can we do to satisfy that for you so this doesn’t feel so hard. How can we fold in some flexibility and joy without backsliding into “moderation” no-man’s-land?

Changing the Story

Whether I’m working with clients or reflecting on where something feels out of alignment in my own life, one of the first places I look is the language we use and stories we tell. Might sound a bit out there, but I promise that the words we choose and the stories we repeat have a huge impact on our experience and reality.

A couple of phrases from your question stand out for me in this regard: “Eating this way is such a struggle!” and “I’m 67 and don’t like bringing attention to my weird diet around friends or family.”

Now, I’m in no way minimizing those challenges. Changing lifelong eating and lifestyle habits is objectively hard.  In other words, I totally get it. AND, I also want to gently propose that so long as you repeat and rehearse a story of struggle, you will continue to reinforce that struggle as a lived experience.

When it comes to changing your stories and beliefs (and thus actions and experience), start with your thoughts and what you say to yourself and to others. Monitor that with utmost care, because you are literally speaking your reality into being. This is a process and takes practice, but each time you catch yourself thinking of Primal eating or making healthy choices as a struggle, I’d like you to:

Pause and non-judgementally acknowledge the thought, feeling, or action.Gently and kindly offer yourself compassion: you’re making a big change, and change is hard.Reframe.

The wording you use should feel resonant with you. Try stretching beyond your current stories and beliefs but not so far that it feels totally unbelievable. For example:

Choosing real food is challenging at times, but I love knowing I’m feeding my body what it needs to thrive.The more times I choose to eat real, whole, nutrient-dense food, the easier it will be. Might take a while, but soon this will just “be how I eat.”There are many delicious ways to nourish myself with Primal foods.

And, just for fun, here’s a really big reframe for you: Lots of folks are opting into “weird” health behaviors to take care of themselves these days. Maybe that whole “struggle” thing is an outdated story. Maybe the conventional diet that your social circle still subscribes to is actually the weird one!

Very possibly, this self-compassionate reframe exercise will feel awkward or forced at first. Do it anyway. Gently bring yourself back and treat your thoughts as though you are training a sweet but misguided puppy. Eventually, with kindness and repetition, our minds (and our puppies!) will learn.

Make It Easier

Ultimately, we are each our number 1 caretaker. Our thoughts, stories, and choices have consequences and those consequences are cumulative. Making healthy choices and giving our body what it needs to thrive is hard, but it’s not the hardest thing you’ll ever do. And it doesn’t need to be miserable.

When making changes, one of your most important jobs is to get curious and to ask: “How could I make this easier? How could I make this more enjoyable?”

The answers will differ for everyone, but hanging out here and in the Mark’s Daily Apple Facebook group is a great way to gather ideas, inspiration, and support. Ask the question, write out a list of possibilities, and give them a try! For backup and individualized support, consider hiring a coach!

External accountability truly is a game changer, and we can help you troubleshoot your specific circumstances. Visit myprimalcoach.com to learn more and get started!

Do you find Primal eating easy…or not so much? Have any ideas, tips, or inspiration to share with Roberta? Please do and drop other questions for me in the comments!

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How to Build an Adult Obstacle Course

Building an adult obstacle course a la Tough Mudder or Spartan Race or Ninja Warrior is a noble goal, but not everyone wants to spend their weekends constructing a complex network of lumber-heavy structures that fill up your backyard. There are prefabricated adult play structures you can buy or companies you can hire if you want to go that route. If you’re handy, you can do it yourself, but, again, it will take a lot of time. I’m more interested in constructing ad hoc adult obstacle courses using simple objects you might already have lying around or can easily obtain at Home Depot. It’s a bit more attainable that way for the average person.

Adult Obstacle Course Ideas

The beauty of these types of obstacle courses is that they are endlessly modular. You can adjust the layout, bringing the jumps closer together or farther apart as you progress in skill and strength. You can bring them to the park or the beach and set up an obstacle course wherever you want. Your creativity flourishes. It can be a different course every single time. Here’s some of the supplies I’d recommend getting your hands on and what you can create with them.

Balance beams

Long pieces of lumber are relatively inexpensive balance beams that are easy to transport. You could attach support pieces underneath on either end running perpendicular to raise the beam off the ground and provide more stability, but you don’t really need to. Simply laying the pieces directly on the ground works too. It’s also safer, since you’re not “falling” off anything.

2×4 if you’re not very comfortable on a balance beam2×3 if you are1×2 if you really want to learn to balance

You can use these for balance beams. You can use them for crawling—bear crawls along a 2×4 is a great exercise and a nice change of pace for an obstacle course.

River stones for a balancing pathway

Every time you spend a day at the creek or river, grab a few large flat-ish stones and take ‘em home. After a dozen visits you’ll have enough. Or just head down to the landscaping supply store and fill your truck/trunk with some decent sized stones.

Then, make a walking path using the stones that players have to traverse. The key is to get stones that are flat enough that you can stand on them but also have some wobble to them. They should be unsteady but relatively safe, making it a great way to walk across uneven, non-linear “ground” and activate all the muscles and connective tissue in your lower body (and balancing neurons in your brain).

You can also jump from stone to stone, as if you were at the creek. For added difficulty, spray them down with the hose first.

Fitness/yoga balls

Yoga balls get a lot of flack in the “functional fitness” community. They don’t deserve it. Sure, I don’t recommend doing squats on them or overhead presses. That’s silly, and dangerous. What I do recommend is burying it halfway up in sand or dirt to use as a small trampoline.

Get 4 or 5 of them spread out in a line and bounce your way along it. Advanced movers can even do flips, although you won’t find me doing that anytime soon.

Ropes

If you have a tree in your backyard, you can hang a rope from it. What can you do with a rope?

Climb it- Great strength workout and a mainstay at the toughest obstacle course challenges.Swing from it- Just like Tarzan, scream optional.Leap and grab it- Stand on a chair, rock or anything high and leap to grab the rope. How far can you safely do this? Four feet? Six feet? Test yourself.Logs or railroad ties

Something long, heavy, and wooden is a great addition to an adult obstacle course. You can have players lift the log and carry it to the next station. You can have them do a set of overhead presses, deadlifts, or squats with the log, either with one end on the ground or both ends off the ground.

Buckets filled with gravel or sand

Spend 30 bucks on 4 buckets and a couple bags of gravel or sand from the hardware store and you’ve got yourself a nice setup for loaded carries. You can carry the buckets by the handles. You can hug it to your body. You can even carry them overhead. They’re awkward and messy and gritty, and that’s the point. Whatever the course designer requires, the players have to do.

The beauty of the gravel bucket is you can adjust the weight to fit the players. Fill the bucket all the way with gravel and it’s about 75 pounds. Two of those are going to be pretty heavy. Fill it halfway and it becomes more manageable for younger, smaller players.

Light pieces of wood laid between two boxes or two chairs

These might be the most important element of all. By laying sticks or light pieces of wood across boxes or chairs, you can create hurdles to leap over or crawl under. You can even make a string of them to create a tunnel to crawl through, or an alternating series of jumps and crawls.

Tennis balls on strings

Punch holes in the tennis balls and tie strings onto them, then hang them from something overhead like a trellis, tree or gazebo. Create a series of tennis balls at varying heights that contestants have to dodge and weave through without touching. Wind will make it harder. Purposely prodding them so they swing a bit will make it even harder.

If you want, you can coat the tennis balls in charcoal dust so they leave a mark as evidence of being touched (or not).

Cones

Little cones (like you use in soccer practice) are great for creating paths you have to weave through and around. Creating a path makes things more “official,” and people are bound to be more into the obstacle course if you have a predetermined path—a journey for them to complete. It’s a little thing but it’s very important.

Throwing element

Every obstacle course should have a throwing element. In the Spartan Race, contestants have to throw a javelin at a target. You could do that—they even sell javelins on Amazon—or you could have upright sticks and a pile of rocks you have to use to knock them over. You could use a dart board, or throwing knives, or axes.

The point is to introduce an element of throwing accuracy into the course. You don’t want everything to be brute strength.

Chopping element

I still love splitting wood rounds. Takes me back to my childhood in Maine. And there’s no better workout than actually performing a functional activity. In fact, one study showed that wood chopping triggers a higher testosterone response than an equally intense bout of working out.https://www.ncbi.nlm.nih.gov/pmc/arti...

If you don’t want to set up wood round splitting, you could get a sledgehammer and some old tires and have contestants do a set number of hammer slams. The point is to lift a heavy handled object and slam it down with great purpose and intensity.

Remember to Get Creative

Take all the ideas up above and then put them together. Have a balance beam running through the tunnel. Bounce off a buried yoga ball onto a balance beam. Carry buckets of gravel while traversing the wobbly river stones. Swing off the rope onto the yoga ball course. You get the idea.

The most important thing is to introduce all the elements of human movement: speed, balance, strength (upper body, lower body, total body), skill, dexterity, throwing accuracy, cardiovascular fitness, upright, ground-based (crawling), jumping, landing. Oh, and fun.

Now I’d love to hear from you. How would you put together an adult obstacle course?

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References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3810999/

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Do Air Purifiers Work?

So you’re thinking about investing in an air purifier for your home. Perhaps you’re worried about allergens, mold, wildfire smoke, volatile organic compounds (VOCs), or weird smells in your house. Maybe now that you’ve done a bunch of other work to “clean up” your body and environment—eliminating oxidized seed oils, swapping out your personal care products, getting that reverse osmosis system to filter your water—the next logical step is making sure you’re breathing the cleanest air possible.

You go to the store and get hit with sticker shock when you see small units for going upwards of a thousand dollars or more. Are air purifiers really worth the price, you wonder? Sure, they might be worth it if they work as advertised, but that’s if they work.

The good news is that home air purifiers do a pretty good job churning out cleaner air, provided you select the right one. They have some cons, though, too:

Air purifiers can be expensive and noisy.They require regular maintenance to work properly.They won’t completely purify the air in your home, especially if you choose the wrong device.

Not everyone needs an air purifier, but it’s definitely worth considering, especially if you live some place with poor air quality or you have respiratory issues. Before whipping out your credit card, here’s what you need to know about selecting the best one for you.

How Do Air Purifiers Work?

There are many types of air filters and air cleaners, from big industrial units to the filtration systems built into your home’s HVAC to portable air purifiers you can place around your home. The latter are what we’re covering today.

Air purifiers can roughly be divided into two categories:

Mechanical air purifiers use filters to remove particulates from the air, including dust, pet dander, pollen, mold and fungal spores, and potentially even some microbes like viruses. These filters trap and hold the particles, preventing them from returning to circulation.

Electronic air purifiers—ionizers and electrostatic precipitators—electrically charge particles, which causes them to attach to surfaces so they are no longer floating around in the air for you to inhale. Some electronic air purifiers include collection plates to attract the charged particles, while others send them back into the room to stick to walls, furniture, or floors.

Both technologies remove physical particles from the air, not gases like VOCs. VOCs are chemicals that are emitted by a wide variety of items you already have in your home, such as paints, glues, cleaning products, cosmetics, carpet, upholstery, and more. These chemicals have been linked to both acute and long-term health issues. Activated carbon filters can absorb gases and reduce odors.

Some air purifiers will also use ultraviolet (UV) lights to kill living organisms like viruses, bacteria, and fungi. Heavy-duty units in hospitals often use a combination of mechanical filters and UV lights, but they’re also available for home use.

Air Purifier Benefits and Limitations

Air purifiers have been extensively tested and mostly proven effective for removing potentially harmful substances from the indoor air we breathe. (I’ll talk about which are best below.)

However, there is only limited evidence that this translates to measurable health benefits. They might help with allergieshttps://pubmed.ncbi.nlm.nih.gov/29549... https://www.ncbi.nlm.nih.gov/pmc/arti... and possibly asthma.https://pubmed.ncbi.nlm.nih.gov/29708... https://ww2.arb.ca.gov/sites/default/... Otherwise, their value seems to lie in users’ subjective evaluations of breathing easier.

The general consensus among experts, including the Environmental Protection Agency (EPA) in the U.S.,https://www.epa.gov/indoor-air-qualit... is that the best way to improve your home’s environment is to use air purifiers in conjunction with frequent cleaning, good ventilation, and removing potentially harmful substances. For the cleanest indoor air possible,

Vacuum and change sheets frequently to minimize allergens and dust.Ensure good ventilation via windows (assuming the air outside your home isn’t polluted or smoky) and a well-maintained HVAC system.Use safer cleaning products, low-VOC paint, and the like.Deal with mold at the source using approved remediation methods.Don’t smoke indoors (obviously).

Know that air purifiers aren’t tested for their ability to remove gases like radon or carbon monoxide, even if they include activated carbon filters. If you’re concerned about those substances, hire an expert to test your air quality and provide guidance.

Choosing the Right Air Purifier

First and foremost, what are your goals? Do you want to clean, sanitize, or deodorize your air?

To clean your air—remove particulate matter like dust, pollen, smoke, and spores—HEPA filters are what you need.To sanitize—kill mold, viruses, or other living organisms—look for a combination HEPA filter to trap them and UV light to deliver the killing blow.To deodorize or remove gases like VOCs, you want an activated carbon filter.

Opt for an air purifier that uses a physical (HEPA) filter instead of electronic air filters. Electronic air filters emit ozone, a potential lung irritant. At low levels, ozone can cause symptoms like nausea or headaches; at high levels, it’s quite dangerous. Although the amount of ozone produced by these devices is supposed to be fairly minimal and too low to cause health issues, it can vary based on how you use the unit in your home.https://ww3.arb.ca.gov/research/indoo...

Speaking of ozone, there’s another type of air purifier, ozone-generating cleaners, that pump out ozone to (supposedly) neutralize chemicals in the air. This process can ironically create potentially harmful byproducts you wouldn’t want to breathe in. Ozone-generating cleaners also can’t remove particulate like dust or dander from the air, and the EPA is very clear: “If used at concentrations that do not exceed public health standards, ozone applied to indoor air does not effectively remove viruses, bacteria, mold, or other biological pollutants.”https://www.epa.gov/indoor-air-qualit... I’d stay away from these.

Once you’ve settled on the type, check the specs on the models you’re considering:

Purifiers that are AHAM Certifide have been independently tested by the Association of Home Appliance Manufacturers.https://ahamverifide.org/">8Energy Star-rated appliances will use less electricity, which is worth considering for an air purifier you might be running day in and day out, year-round.The CADR score tells you the clean air delivery rate—how effective the unit is, essentially. The higher the better, and the bigger your room, the higher the CADR you need. The AHAM, which is responsible for testing and verifying CADR, recommends that the CADR be at least 2/3 of the room’s area in square feet. So, if your room is 12 feet by 12 feet, that’s 144 square feet, and you’ll want a CADR of at least 95 (or more if the room has high ceilings).

If you’re opting for a physical filtration system, look for a true HEPA filter, not “HEPA-like” or “HEPA-style.” Those latter terms don’t mean anything. If choosing a non-HEPA filter, check the MERV (multiple efficiency rating value). This indicates how well the filter removes small particles, with higher numbers being better.https://www.epa.gov/indoor-air-qualit... MERV ratings of 13 or higher seem to be the gold standard.

Finally, you’ll want to consider noise level and price. Bear in mind that filters need to be replaced regularly, every 3 to 12 months depending on your air purifier. Factor that into the cost, especially if you’re considering an air purifier with multiple different kinds of filters. You might want to look for one with washable and reusable filters.

DIY Air Purifier

I was skeptical of all these photos you see online of people taping HEPA filters to the front of a basic box fan, but it turns out that it probably works! The Puget Sound Clear Air Agency has tested and endorsed this method.https://pscleanair.gov/525/DIY-Air-Fi... The California Air Resources Board likewise concedes that DIY purifiers can combat wildfire smoke indoors, although they still recommend using commercially manufactured devices.https://ww2.arb.ca.gov/resources/fact... They also caution that you should choose a fan manufactured after 2012 because it will have a fused plug that cuts down on the fire danger if the fan falls over or overheats (a small risk to begin with), and only run the filter when you are in the room and awake out of an abundance of caution.

Considering that you can assemble a DIY air purifier for less than 50 bucks, it seems worth a shot. Here’s how you do it:

Get a fan. Any size or shape will do, but the more powerful the motor, the better. One side of the fan needs to be flat.Get a HEPA filter or a filter with MERV rating of 13 or higher that is big enough to cover the flat side of the fan completely.Secure the filter to the fan, making sure that air can’t escape out the sides. Seal it with duct tape if necessary. Air is meant to go through the filter in one direction, indicated by arrows on the side of the filter, so make sure you have it oriented correctly.Run the fan and enjoy your sweet, sweet cleaner air.

As with commercial air purifiers, how effective it is depends on the size of your room, the amount of air the fan is able to move, how much you run it, and how clean the filter is. You can always test how well your DIY set-up works by procuring a digital air quality monitor and doing before-and-after tests with your homemade device. (This is also a good way to see if you need an air purifier in the first place.)

What If I Just Fill My Room with Houseplants?

I’m all for getting as many houseplants as you can reasonably fit in one space. Unfortunately, though, they probably won’t deliver the air purifying benefits you want. There’s some evidence that they remove carbon dioxide and VOCs, but they won’t filter out dust or allergens, for example. Get houseplants, sure, but get a proper air purifier if you need one, too.

Bottom Line: Do Air Purifiers Work?

Air purifiers do what they are supposed to do: remove stuff like pollen, dander, spores, and smoke that you’d rather not breathe. The most effective ones aren’t cheap, but you can get a well-rated unit for a small-ish room for a couple hundred dollars. You’ll probably be happy with your investment as long as you buy the right type of air purifier for the job and maintain it regularly. If you don’t clean and replace your filters on the manufacturer’s recommended schedule, they won’t work as well.

Just don’t expect them to completely eliminate allergy symptoms, asthma, or other health issues. Remember, cleaning your home—vacuuming, dusting, changing your sheets—is the first line of defense in keeping allergens and dust at bay. Air purifiers add an additional layer of protection.

As someone who lives in wildfire territory, I’ll probably be investing in an air purifier this year, or perhaps making my own. Tell us in the comments if you’ve tried an air purifier in your home and what benefits you experienced, if any.

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References https://pubmed.ncbi.nlm.nih.gov/29549698/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7393300/https://pubmed.ncbi.nlm.nih.gov/29708676/https://ww2.arb.ca.gov/sites/default/files/classic/research/apr/past/11-324.pdfhttps://www.epa.gov/indoor-air-quality-iaq/indoor-air-quality-iaq-frequently-asked-questionshttps://ww3.arb.ca.gov/research/indoor/esp_report.pdfhttps://www.epa.gov/indoor-air-quality-iaq/ozone-generators-are-sold-air-cleanershttps://ahamverifide.org/https://www.epa.gov/indoor-air-quality-iaq/what-merv-ratinghttps://pscleanair.gov/525/DIY-Air-Filterhttps://ww2.arb.ca.gov/resources/fact-sheets/indoor-air-cleaners-and-wildfire-smoke-faq-0

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Easy Smoothie Bowls

Looking to satisfy a sweet craving but don’t want to forfeit nutritious ingredients? Our easy smoothie bowls are the perfect start to the day or even a mid-day, hearty snack. We’ve created two recipes that include a variety of fruits and vegetables such as raspberries, cauliflower, broccoli and more. Plus, both recipes include our Primal Kitchen Vanilla Whey Protein Drink Mix for an added boost of protein.

Since these smoothie bowls also call for frozen fruits and vegetables the prep time is minimal. Using frozen fruits and vegetables will also make the smoothie bowls thick and spoonable. We’ve listed a variety of topping ideas to use as the finish touch but the sky’s the limit with toppings! Use your favorite nuts, seeds, fruit, or anything else you’d like.

How to make smoothie bowls

First you’ll want to gather al your ingredients together. For the pink smoothie you’ll start with cauliflower rice, raspberries and milk into a blender. If you’re looking to make the blue smoothie you’ll start with placing the broccoli, berries, and milk into the blender.

Then you’ll pour in the nut butter, flaxseed and Primal Kitchen whey powder. Blend on high until smooth. The mixture will be thick! Place the mixture in the freezer for 15 minutes or so while you prep your toppings.

Finally, spoon your smoothie into your bowl of choice and top with toppings. We recommend enjoying right away!

 

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(min-width:520px){.tasty-recipes-ingredients-header{align-items:center;display:flex;flex-wrap:wrap;justify-content:space-between}}.tasty-recipes-ingredients-header .tasty-recipes-ingredients-clipboard-container{align-items:baseline;display:inline-flex}.tasty-recipes-ingredients-header h3{margin:0 10px 10px 0}.tasty-recipes-ingredients-clipboard-container .tasty-recipes-copy-button{background:transparent;border:none;color:#353547;height:24px;padding:0;position:relative;width:24px}.tasty-recipes-ingredients-clipboard-container .tasty-recipes-copy-button:hover{opacity:.5}.tasty-recipes-instructions-header{align-items:baseline;display:flex;flex-wrap:wrap;justify-content:space-between;margin:1em 0}.tasty-recipes-entry-content .tasty-recipes-instructions h3{margin:0 0 1rem}@media only screen and (min-width:520px){.tasty-recipes-entry-content .tasty-recipes-instructions h3{margin:0}}button[name=tasty-recipes-video-toggle]{background:#979599;border:#979599;border-radius:2px;display:inline-block;font-size:14px;height:30px;line-height:20px;margin:0;padding:0;text-align:center;vertical-align:middle;width:86px}button[name=tasty-recipes-video-toggle] span{padding:0 4px;pointer-events:none}button[name=tasty-recipes-video-toggle][aria-checked=false] :last-child,button[name=tasty-recipes-video-toggle][aria-checked=true] :first-child{background:#fff;border-radius:2px;color:#979599;padding:2px 4px}button[name=tasty-recipes-video-toggle][aria-checked=false] :first-child,button[name=tasty-recipes-video-toggle][aria-checked=true] :last-child{color:#fff}label[for=tasty-recipes-video-toggle]{color:#979599;font-size:.6rem;line-height:30px;padding-right:8px;text-transform:uppercase;user-select:none;-moz-user-select:none;-ms-user-select:none;-webkit-user-select:none;-o-user-select:none;vertical-align:middle}.tasty-recipe-responsive-iframe-container{margin:10px 0}.tasty-recipes-equipment{display:flex;flex-wrap:wrap;justify-content:space-evenly}.tasty-recipes-equipment>h3{flex:0 0 100%}.tasty-recipes-equipment .tasty-link-card{flex:0 0 50%;padding:1.5rem 1rem;text-align:center}@media screen and (min-width:500px){.tasty-recipes-equipment .tasty-link-card{flex:0 0 33%}}.tasty-recipes-equipment .tasty-link-card p{font-size:1em;font-weight:700;margin-bottom:0}.tasty-recipes-equipment .tasty-link-card p a{color:initial}.tasty-recipes-equipment .tasty-link-card span{font-size:.9em}.tasty-recipes .tasty-recipes-nutrition ul{list-style-type:none;margin:0;padding:0}.tasty-recipes .tasty-recipes-nutrition ul:after{clear:both;content:" ";display:block}.tasty-recipes .tasty-recipes-nutrition li{float:left;list-style-type:none;margin-bottom:0;margin-left:0;margin-right:16px}.tasty-recipes-plug{align-items:center;display:flex;flex-wrap:wrap;justify-content:center;margin-bottom:1em;text-align:center}.tasty-recipes-plug a{box-shadow:none;text-decoration:none}.tasty-recipes-plug a img{display:inline-block;height:auto;margin:5px 0 0 8px;width:150px}.tasty-recipes-footer-content{padding:1.5em;text-align:center}.tasty-recipes-footer-content .tasty-recipes-footer-copy{margin-left:0}.tasty-recipes-footer-content img,.tasty-recipes-footer-content svg{width:60px}.tasty-recipes-entry-content .tasty-recipes-entry-footer h3{font-size:1.25em;margin:0 0 .25em;padding:0}.tasty-recipes-entry-footer p{font-size:.75em;margin:0}.tasty-recipes-entry-footer p a{border-bottom:none;box-shadow:none;text-decoration:underline}.tasty-recipes-flash-message{background-color:#fff;border-radius:4px;box-shadow:0 .3px .4px 0 rgba(0,0,0,.024),0 .9px 1.5px 0 rgba(0,0,0,.05),0 3.5px 6px 0 rgba(0,0,0,.1);color:#313135;display:inline-block;font-size:13px;letter-spacing:0;line-height:1.2em;margin-left:10px;padding:4px 10px}@media screen and (min-width:500px){.tasty-recipes-flash-message{padding:4px 10px}}.tasty-recipes-flash-message p{margin:0;padding:0;text-transform:none}@media screen and (min-width:500px){.tasty-recipes-footer-content{align-items:center;display:flex;justify-content:center;padding:1.5em 0;text-align:left}.tasty-recipes-footer-content .tasty-recipes-footer-copy{margin-left:.8em}}@media print{.tasty-recipes-no-print,.tasty-recipes-no-print *{display:none!important}}[data-tr-ingredient-checkbox]{cursor:pointer;list-style-position:outside;list-style-type:none!important;margin-left:0!important}[data-tr-ingredient-checkbox] .tr-ingredient-checkbox-container{position:relative}[data-tr-ingredient-checkbox] .tr-ingredient-checkbox-container input[type=checkbox]+label{display:inline-block;position:relative;vertical-align:middle}[data-tr-ingredient-checkbox] .tr-ingredient-checkbox-container input[type=checkbox]{clip:rect(1px 1px 1px 1px);clip:rect(1px,1px,1px,1px);height:1px;overflow:hidden;position:absolute!important;width:1px}[data-tr-ingredient-checkbox] .tr-ingredient-checkbox-container input[type=checkbox]+label:before{border:1px solid;border-radius:2px;content:"";display:inline-block;height:20px;margin-right:10px;position:relative;width:20px}[data-tr-ingredient-checkbox] .tr-ingredient-checkbox-container input[type=checkbox]:checked+label:after{border-bottom:2px solid;border-left:2px solid;content:"";display:inline-block;height:6px;left:4px;position:absolute;top:4px;transform:rotate(-45deg);width:12px}[data-tr-ingredient-checkbox] .tr-ingredient-checkbox-container input[type=checkbox]:focus+label:before{box-shadow:0 0 8px #5e9ed6;outline:1px solid #5d9dd5}[data-tr-ingredient-checkbox=checked]{opacity:.8;text-decoration:line-through}/* Bold recipe card styles. */ .tasty-recipes{border:5px solid 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ul{list-style-type:none;margin:0}.tasty-recipes-entry-header .tasty-recipes-details ul li{display:inline-block;margin-left:0.5em;margin-right:0.5em;font-size:1em;line-height:2.5em;color:#fff}@media only screen and (max-width:520px){.tasty-recipes-entry-header .tasty-recipes-details .detail-icon{height:0.8em;margin-top:0.4em}.tasty-recipes-entry-header .tasty-recipes-details ul li{font-size:0.875em;line-height:1.75em}}@media only screen and (min-width:520px){.tasty-recipes-entry-header .tasty-recipes-details .detail-icon{height:1em;margin-top:0.6em}.tasty-recipes-entry-header .tasty-recipes-details ul li{font-size:1em;line-height:2.5em}}.tasty-recipes-entry-header .tasty-recipes-details .tasty-recipes-label{font-style:italic;color:#b7bbc6;margin-right:0.125em}.tasty-recipes-entry-header .tasty-recipes-details .detail-icon{vertical-align:top;margin-right:0.2em;display:inline-block;color:#FFF}.tasty-recipes-entry-header .tasty-recipes-details .author 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h4{font-size:1em;padding-top:0;margin-bottom:1.5em;margin-top:1.5em}.tasty-recipes-entry-content hr{background-color:#eae9eb;border:1px solid #eae9eb;margin-top:1em;margin-bottom:1em}.tasty-recipes-entry-content .tasty-recipes-description,.tasty-recipes-entry-content .tasty-recipes-ingredients,.tasty-recipes-entry-content .tasty-recipes-instructions,.tasty-recipes-entry-content .tasty-recipes-keywords{padding-left:1.25em;padding-right:1.25em}.tasty-recipes-entry-content .tasty-recipes-description h3{display:none}.tasty-recipes-entry-content .tasty-recipes-description p{margin-bottom:1em}.tasty-recipes-entry-content .tasty-recipes-ingredients ul,.tasty-recipes-entry-content .tasty-recipes-instructions ul{list-style-type:none;margin-left:0;margin-bottom:1.5em;padding:0}.tasty-recipes-entry-content .tasty-recipes-ingredients ul li,.tasty-recipes-entry-content .tasty-recipes-instructions ul 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img,.tasty-recipes-entry-footer svg{color:#FFF}.tasty-recipes-entry-content .tasty-recipes-entry-footer h3{color:#fff}.tasty-recipes-entry-footer{color:#fff}.tasty-recipes-entry-footer:after{content:' ';display:block;clear:both}/* Print view styles */ .tasty-recipes-print-view .tasty-recipe-video-embed,.tasty-recipes-print-view .tasty-recipes-other-details,.tasty-recipes-print .tasty-recipes-entry-header .tasty-recipes-details .detail-icon,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes p:before,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul li:before,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-ingredients ul li:before,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-ingredients ol li:before,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-instructions ul li:before,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-instructions ol li:before,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ol>li:before,.tasty-recipes-print .tasty-recipes-entry-footer img{display:none}.tasty-recipes-print-view{font-size:11px;background-color:#fff;line-height:1.5em}.tasty-recipes-print{padding:0}.tasty-recipes-print-view .tasty-recipes{margin-top:1em}.tasty-recipes-print-view .tasty-recipes-entry-content h3{font-size:1.2em;letter-spacing:0.1em;margin:0 0 10px 0}.tasty-recipes-print-view .tasty-recipes-ingredients-header,.tasty-recipes-print-view .tasty-recipes-instructions-header{margin:0}.tasty-recipes-print-view .tasty-recipes-ingredients,.tasty-recipes-print-view .tasty-recipes-instructions{padding:1.25em}.tasty-recipes-print .tasty-recipes-entry-header{background-color:inherit;color:inherit;padding-bottom:0;padding-left:1em;padding-right:1em;padding-top:1em;text-align:left}.tasty-recipes-print .tasty-recipes-entry-header .tasty-recipes-image{float:right;transform:none}.tasty-recipes-print.tasty-recipes-has-image 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li{margin-bottom:0.5em;line-height:1.1;list-style:decimal;line-height:1.5em}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-ingredients ul li,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-instructions ul li{margin-bottom:0.5em;line-height:1.1;list-style:disc}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes{background:none!important}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ol{background:none!important}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ol li{padding:0;clip-path:none;background:none;line-height:1.5em;list-style:decimal}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes p{padding:0;clip-path:none;background:none;line-height:1.5em}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul li{padding:0;clip-path:none;background:none;line-height:1.5em;list-style:disc}.tasty-recipes-print .tasty-recipes-source-link{text-align:center}.tasty-recipes-entry-content .tasty-recipes-ingredients ul li[data-tr-ingredient-checkbox]:before{display:none} Smoothie Bowl Author: Priscilla Chamessian Total Time: 5 minutes Yield: 1 [image error] Print Recipe [image error] Pin Recipe Description

Looking to satisfy a sweet craving but don’t want to forfeit nutritious ingredients? Our easy smoothie bowls are the perfect start to the day.

Ingredients

Pink Smoothie Bowl:

1.25 cups frozen riced cauliflower

1 cup frozen raspberries

½–¾ cup milk of choice (you can also use water)

1 Tbsp nut butter (we used almond butter)

1 Tbsp flaxseed or chia seed

1 scoop Primal Kitchen Vanilla Whey Protein Drink Mix

2 tsp cocoa powder (optional)

Blue Smoothie Bowl:

1 cup frozen broccoli florets

¾ cup frozen blueberries or blackberries

½–¾ cup milk of choice

1 Tbsp almond butter

1 Tbsp flaxseed or chia seed

1 scoop Primal Kitchen Vanilla Whey Protein Drink Mix

Topping ideas:

Chopped nuts

Pumpkin seeds

Flaxseeds

Chia seeds

Chopped dark chocolate

Shredded coconut

Fresh berries

Instructions Pink Smoothie: Place the cauliflower rice, raspberries and milk into a blender. Pour in the nut butter, flaxseed and Primal Kitchen whey powder. Blend on high until smooth. The mixture will be thick! Place the mixture in the freezer for 15 minutes or so while you prep your toppings.Blue Smoothie: Place the broccoli, berries, and milk into the blender. Pour in teh nut butter, flaxseed and Primal Kitchen whey powder. Blend on high until smooth, and place mixture into the freezer while preparing the toppings.Spoon your smoothie into your bowl of choice and top with toppings and enjoy right away! Notes

Use any combination of berries you like. Strawberries, blackberries and raspberries have lower overall carbs than blueberries.

Using frozen fruits and veggies will help ensure your smoothie is thick and spoonable. Start with ½ cup of milk and add more if needed to help the smoothie blend.

Frozen steamed zucchini is also a great lower carb option to add in! 

I used full fat almond milk for this recipe but feel free to use any milk you’d like, or you could use water.

For an added protein/nutrition boost, add more protein powder or consider adding in some Primal Kitchen collagen protein as well!

The sky is the limit with toppings! Use your favorite nuts, seeds, fruit, or anything else you’d like.

Prep Time: 5 minutesCategory: Breakfast Nutrition Serving Size: 1 Calories: 416 Sugar: 11.3g Sodium: 70.7mg Fat: 24.1g Saturated Fat: 5g Trans Fat: 0g Carbohydrates: 35.8g Fiber: 18.9g Protein: 23.6g Cholesterol: 2.5mg

Keywords: smoothie bowl

Did you make this recipe?

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New and Noteworthy: What I Read This Week—Edition 190

Research of the Week

Hypothyroid predisposes people to severe COVID.

More steps, less death.

Genetic links to economic outcomes.

Medieval friars were riddled with parasites, probably from fertilizing their fields with their own manure.

To allow speech, the human larynx lost complexity compared to other primates’.

New Primal Kitchen Podcasts

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

Primal Health Coach Radio: Amy Lippmann 

Media, Schmedia

Another terrible nutrition study.

The reality of “plant-based protein food”: gallbladder removal, intense stomach pain, ER visits, crickets from the food company.

Interesting Blog Posts

Why yes, we do have perfect condiments.

Antidepressants for most people.

Social Notes

More than just protein.

Julia knew.

Everything Else

Checking in on California’s new “free breakfast and lunch for all” program.

Eggs.

Biases against keto in Mediterranean diet studies.

Things I’m Up to and Interested In

Interesting blog post: Improving normal conversations.

Interesting study: In which medical and dental students wear continuous glucose monitors. Plus a video about it.

Interesting question: Is ApoB overrated?

Important: The declining standards of FDA drug approval.

Reminder: Small fish are good to eat.

Question I’m Asking

Have you been eating your seafood?

Recipe CornerUmami roasted tomatoes.Garlic scape pesto.Time Capsule

One year ago (Aug 13 – Aug 19)

What We Can Learn From the World’s Longest Living Populations—What are they doing right?How to Find Small, Ethical Grass-Fed Beef Producers—How to do it.Comment of the Week

“Hello Mark,
I always enjoy reading your Sunday commentary. After reading this past Sunday, I wanted to tell you about my father, He will be competing again next year for the world record bench press at at 80 years of age. Invincible to me, he is a perfect example of someone who does not stop. Gym almost everyday and moving a body that can’t be explained at 80years of age. Let me know if you want to anymore updates! Take care! Btw… he benches just under 300 lbs”

-Incredible!

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Introducing the Primal Fitness Coach Certification Program

Primal Health Coach Institute is 7 years old, and it’s grown up faster than either one of my kids did. We’ve evolved the curriculum, added more tools and resources, and launched several new courses for aspiring and current coaches and health professionals.

I’m dedicating today’s blog post to PHCI’s latest development because it’s transforming my mission in the very best way. With the joint efforts of Mark’s Daily Apple and our global community of Primal Health Coaches, we’re not too far from reaching my goal of helping 10 million people take control of their health. And given all the success that the broader primal movement has had over the last two decades, perhaps we should, yet again, add another zero to the goal.

I think Primal Health Coach Institute’s newest training programs focused on fitness will get us there.

You’re probably familiar with our flagship health coaching program. It’s a comprehensive certification program that’s equal parts health and wellness education, coaching skills training, and business development. We’ve certified thousands of Primal Health Coaches, and they’re making an impact in 75 countries around the world.

And now, we’re going to do the same with fitness coaches. Because, after several years of development, we’re ready to unveil the Primal Fitness Coach Certification Program.

What Is Primal Fitness?

Before I get into course specifics, I think it’s important to clarify what we mean by primal fitness, and what makes it different from other fitness philosophies.

Throughout my years as a professional athlete and coach to athletes, I’ve seen a common theme and talked about it often—the tendency to push ourselves and each other so far beyond our limits that we chase fitness gains away and invite injury, burnout, and illness.

For people just looking to get fitter, it’s difficult to find a balanced approach to exercise that can be sustained for a lifetime. Moving more becomes stressful when it should be fun, and it’s difficult to get fitness gains to stick.

That’s where primal fitness reshapes the traditional model. It’s a back-to-the-basics fitness philosophy that takes a playful approach to movement and focuses on functional fitness fully integrated with healthy living.

If you’re a regular reader, you’re likely already up to speed with the 10 Primal Blueprint Laws and know I’m a proponent of moving frequently at a comfortable pace, sprinting once in a while, lifting heavy things, and playing. Maybe you’ve watched our videos demonstrating the correct way to do Primal Essential Movements. But that’s just the tip of the iceberg.

Over the past two years, I’ve worked closely with PHCI staff and instructors, as well as other experts with decades of experience as personal trainers and fitness educators, to round out primal fitness so that it now addresses all areas of movement, exercise, and fitness in a holistic manner. It’s the culmination of my life experience in this area, and it includes everything I know about fitness and exercise.

I also want to give a shout-out to Brad Kearns, who was instrumental in developing this program. For those of you who haven’t met him, Brad was my co-author on our bestsellers: Primal Endurance and The Keto Reset Diet. Brad also has a background as a professional triathlete (I used to train him back in the 80s and 90s when he competed on the world circuit), most recently as the Guinness World Record Speedgolfer, and 2020 and 2022 #1-ranked USA Masters age 55-59 high jumper. Together, we made sure the Primal Fitness Coach Certification Program reflects the latest research in exercise and fitness science while also gracefully and strategically honoring what we know about how our primal ancestors moved and lived.

Check out this recent podcast in which I go into greater detail about Primal Fitness and our new certification program: Health Coach Radio Episode | Fitness for Life with Mark Sisson.

What You’ll Learn

We train our students to be well-versed in all primal fitness exercises and principles and prepared to use their knowledge in a variety of personal and professional contexts. When you complete the course, you’ll know how to train clients to be fit for life—to avoid injuries, increase mobility, develop lean muscle mass, protect joints, and optimize metabolic health. This well-rounded functional fitness certification covers best practices for daily movement, strength training and conditioning, HIIT exercises, sprinting, breathing, and more.

It’s a three-part curriculum. It starts with a comprehensive ancestral exercise and fitness education. Enroll in the program to become a functional fitness expert and learn how to nurture health, energize the body, mind, and soul, promote fitness versatility, and protect against avoidable injury and burnout. The fourteen chapters of curricula represent the most comprehensive and detailed education you will get anywhere in the world relating to broad-based functional fitness and integrative lifestyle strategies. That’s a puffy statement considering the many exceptional fitness certifications out there. However, nothing covers as much territory as the Primal Fitness Coach Certification. If you already have high-level experience or certifications in specific modalities like strength training, CrossFit or USA Triathlon coaching, this course will be highly complementary to your specialized knowledge.

After you complete the fitness educational component, you’ll learn how to coach others towards their fitness goals so you can step confidently into your fitness coaching practice. We’ll teach you how to structure coaching sessions, ask questions, and motivate behavior change. We also tackle more advanced coaching techniques to help you connect with the emotional, behavioral, mental, spiritual, and relational issues that your clients will be navigating as they work with you on their fitness goals.

The third part of the program helps you build your business. You’ll complete hands-on activities like building your website and developing your content. These chapters include practical exercises that lay the foundation of the fitness coaching business of your dreams.

Who It’s For

If you love fitness and have a desire to do meaningful work in the world, changing people’s relationship to movement, to their bodies, and to exercise, then this program might be the right next step to take in your life and in your career. You don’t have to be a fitness pro. We’ll turn you into one. You just have to enjoy helping other people and have a passion for fitness and health.

And if you love fitness but don’t necessarily want to be a coach, we’re also offering our new Primal Fitness Expert Certification that is comprised of only the aforementioned first tier–the 14 chapters of fitness education. It’s everything you need to know to become a certified primal expert—just without the coaching and business training. It’s a fraction of the cost of the Primal Fitness Coach Certification and is perfect for the primal enthusiast looking to get fit for life. It’s also a great continuing education option for already certified coaches and health professionals who want to round out their knowledge with primal fitness. This includes existing certified Primal Health Coaches who want to add a fitness dimension to their health coaching knowledge and practice.

Reaching the 100-Million Mark

With these two new endeavors in the mix, we can confidently add another zero to our mission—100 million lives changed is now well within the realm of possibility.

The Primal Health Coach Institute website just got a major design update. Take a look and explore our new primal fitness courses. If you’re inspired, I hope you’ll join the thousands of coaches around the world who are already part of the PHCI community and become one of the first Primal Fitness Coaches on the planet.

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What is Lab-Grown Meat?

On the surface, lab grown meat is a nice noble story.

Save all those poor defenseless cows from cruel factory farms and inhumane slaughterhouses. Save the environment from all those cow farts, burps, and emissions involved with animal agriculture. Handcraft meat to be healthy, nutritious, and good for the environment. Optimize the fatty acids. Eliminate the chance of animal-borne diseases or antibiotic resistant bacteria. No gross, unhygienic animal manure. No blood or guts. It’s clean, safe, clinical. We can even call it “clean meat” or “cultivated meat“.

Except it’s none of those things. So, what is it?

How is lab-grown meat made?

Lab grown meat starts by extracting stem cells from living animals. To grow “beef” in the lab, they extract cow stem cells. “Chicken,” chicken stem cells. And so on.

The cells are bathed in a growth medium—a mixture of amino acids, glucose, salts (minerals), vitamins, antioxidants, growth factors, hormones and other components necessary for cellular growth, such as buffers for controlling pH balance. The most common viable growth medium has been fetal bovine serum (extracted from pregnant cows), but some companies have developed other growth mediums that apparently don’t involve living animals.

They are placed on “scaffolding” to promote differentiation into fat, muscle, blood and other types of cells. Scaffolding can be based on gelatin, corn starch fiber, fungi, and many other substances.

It’s a really complex undertaking. It’s trying to replicate an organic process that’s constantly in flux. When this happens in an animal, there’s a base level “intelligence” to it. It just kind 0f… happens. It emerges. The lab environment cannot replicate the organic environment. That’s why in vitro studies rarely translate perfectly into in vivo studies: environment matters. Terroir matters.

They might be able to produce something that approximates a piece of beef in the lab, that looks kinda like it and tastes a little like it, but who’s to say what’s lost in translation? Could it be something important? Could it be something vital for the ultimate health effects of eating it?

The most recent one I saw was an Israeli company that managed to grow a 3.67 ounce “steak.” Look at that thing. It’s pathetic, frankly. They’re a long way off. What’s lab grown meat really about?

Lab-grown meat isn’t about health

Lab grown cultured meats are ultimately about control and money. If cultured meat replaces traditional animal husbandry, as is the stated goal, the ability to provide animal protein becomes an intellectual property controlled by the few and the powerful. It becomes an asset, an industry, a technology. Two of the biggest funders of lab grown meat include Tyson and Cargill, some of the largest meat producers in the world. Are they doing it out of the goodness of their hearts or to exert even more control over the ability to produce meat?

What will end up happening is the conversion of one of the most ancient and democratic human technologies—animal husbandry—into a patentable, intellectual property. Previously, if a family had a few goats or a milk cow, they were set. They might not be rich, but they could produce their own food (and sell it at market if they desired). Having animals was freedom and wealth. In fact, some of the most ancient words for wealth or money stem from the word for cattle or livestock. For example, the Latin pecunia (money) derived from the word pecus (cattle).

Plus, animal foods are highly mobile and energy dense. The Indo-European expansions that shaped the course of Europe, South Asia, and Central Asia for millennia to come were made possible by animal husbandry and the mobile milk, meat, and blood it provided. Small but potent bands of nomadic pastoralists swept across grasslands with their horses and herds, laying waste to the sedentary settlements of grain-eating, Neolithic farmers, all because their sustenance was on the hoof. Supply chain? They were the supply chain.

Were those expansions violent and ugly? Of course. That’s history. But the point is that animal foods confer great power. Traditional ways of producing animal foods spread the power and democratize it. You don’t have to be a huge multinational corporation; you can be a homesteader, or a subsistence farmer in a developing country, or a member of a CSA. Or just a consumer at a farmer’s market.

Lab grown cultured animal foods promise to concentrate the power. If meat becomes an intellectual property, someone will own that IP. Someone will own the ability to provide animal protein, and the traditional ways of animal husbandry will be crowded out, regulated out.

Difference between industrial lab meat and other industrial foods

Although I make mayo in a big factory, you can still make your own mayo at home. Nothing’s stopping you. Get a whisk, some oil, a few yolks, some vinegar, and you can do it.

If lab grown meat replaces traditional animal husbandry, you won’t have any options other than buying it. No one but the owners of these companies will have the money to afford the equipment and bypass the regulations. There won’t be backyard lab grown meat. In the proposed lab meat utopia. Instead there’d be 4 or 5 companies controlling the “meat” industry. The technological, financial, and regulatory hurdles to become a lab meat producer would be astronomical.

It’s not a perfect world now by any means, but you can still hit up Craigslist in any town in the United States and find someone willing to sell you a quarter cow within 50 miles. There are hundreds of thousands of beef producers, some large, some small. That would change.

How clean is lab-grown meat?

“Growing” muscle cells creates byproducts, metabolites, many of them toxic. In normal growing animals, these toxins are disposed of in the urine and feces so they don’t concentrate in the tissues and cells themselves. How do lab meats dispose of these toxins? How do they avoid concentration in the very same tissues they’ll be selling as steaks and roasts?

Animals have immune systems to fight bacteria, viruses, fungus. They’re not perfect by any means—that’s why we turn to antibiotics and antiparasitics—but they mount a pretty strong defense. It wouldn’t be pretty without an immune system. Lab meats don’t have immune systems. They’re just cells sitting in a vat.

So what happens in the lab? These are honest questions. Maybe they have answers, but I haven’t seen any.

Can meat really be optimized?

One of the “features” of lab grown meat is that producers can micromanage the nutrient, fatty acid, and vitamin content of their product. They can “optimize” it to be healthier.

If lab grown meat allows producers to micromanage the fatty acid and nutrient content of their product to be healthier, whose idea of “healthy” do you think they’ll follow? Will they follow ancestral health guidelines or USDA guidelines? Just imagine the damage they can do:

Removing all saturated fat, replacing it with polyunsaturated fat.Canola stem cells interspersed with cow stem cells to promote “healthier” fat.Infusing the meat with statins.Replacing the gelatin in meat with “fiber” to lower your cholesterol.Eliminating the heme iron from all cultured red meat.

By most official “expert” accounts, these would all be improvements on traditional red meat. But they would be complete disasters.

The ick factor

I can’t quantify the ick factor. There’s no real science “justifying” it. But it’s there, and it’s likely there for a reason. At least that’s my bias: that instinctual urges and inclinations have evolutionary purposes that we just have to discover. Sometimes we figure out what the purpose was and it no longer applies. Sometimes we figure out the purpose and find that it does.

But you can’t deny that it feels really weird to grow meat in labs. Maybe it doesn’t feel that way to everyone, but it happens in enough people to be notable. We should probably respect that instinct.

If lab grown meat were always just a small oddity, a niche product that people could choose to indulge in, it wouldn’t be a problem. But there are billions of dollars devoted to the industry with the express goal to replace traditional animal agriculture. There’s no compromise allowed here—they don’t want you eating regular meat anymore, they want a “meat-free future”—and I urge you to reject lab meat with your heart, mind, and wallet.

Take care, everyone. I’d love to hear what you think about lab grown meat down below.

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Apple Cider Vinegar for Weight Loss

Apple cider vinegar is purported to have a number of impressive benefits. Chief among these is that apple cider vinegar can help you lose weight—allegedly. As I wrote previously, much of the hype around apple cider vinegar benefits is unsubstantiated by the available science. It has some provocative effects on blood sugar and insulin sensitivity that are not to be discounted, but otherwise, apple cider vinegar is not the miracle tonic some would have you believe.

I didn’t cover the question of whether apple cider vinegar can help you lose weight, though, so I’ll dig into that question today. I wouldn’t blame you for being skeptical. You should be. Losing weight is a notorious struggle, especially if one follows conventional diet advice. If a cheap, readily available product could prompt dramatic weight loss, everyone would know about it. Apple cider vinegar would no longer be cheap and readily available because it would be the hottest commodity around.

So I think we all know that it’s not going to “melt the fat away” or any such nonsense. I’m more interested in whether it’s something you could add on top of an otherwise healthy diet and lifestyle to give you a small leg up. And before you roll your eyes and accuse me of buying into some supermarket tabloid headline—One Secret Trick for Losing Weight without Even Trying!—there are some potentially interesting metabolic reasons to think that apple cider vinegar might do something here.

Apple Cider Vinegar for Weight Loss

If certain wellness influencers are to be believed, you can just drink apple cider vinegar or chomp down apple cider vinegar gummies or pills and watch the scale drop. Some people even swear that you can lose weight by putting apple cider vinegar on your feet. No, I’m not kidding.

You’ll be shocked to learn that these claims are overblown. They’re based on only two human studies (and a handful of rat studies that are suggestive but… still rats). In one, researchers put 44 adults on a low-calorie diet for 12 weeks.https://www.sciencedirect.com/science... Half the participants also drank two tablespoons of apple cider vinegar each day. The vinegar group lost 4 pounds on average, while the control group lost 2.3 pounds. That’s enough of a difference to be statistically significant, but it’s far from earth-shattering, especially when you consider that these folks dieted for three months to achieve such meager weight loss.

In the other study, 155 Japanese adults with BMIs between 25 and 30 drank zero, one, or two tablespoons of apple vinegar every day for 12 weeks.https://pubmed.ncbi.nlm.nih.gov/19661... The vinegar drinkers ended up losing more body fat, both subcutaneous and the all-important visceral fat, compared to the no-vinegar control group. Weight loss was once again pretty modest: the low-dose (one tablespoon group) lost 2.6 pounds and 1.4 centimeters off their waists in 12 weeks, while the high-dose (two tablespoons) lost 3.7 pounds and 1.9 centimeters.

That’s it. I’d pay it little mind except in the Japanese study, the placebo (no vinegar) group gained a pound, while the vinegar groups both lost weight—even though they made no changes to their diets. All three groups ingested the same number of calories and the same amount of carbohydrates (around 300 grams per day) throughout the study.

That at least piques my interest. I’m not suggesting that everyone who is trying to lose weight should start drinking apple cider vinegar, but it does make me want to dig deeper simply for curiosity’s sake.

Why Apple Cider Vinegar Could Promote Weight Loss

Apple cider vinegar exerts a wide range of effects in the human body that, while not a panacea for weight loss, are pretty interesting. More specifically, the acetic acid in the vinegar has been widely studied, and scientists have developed a number of conjectures about what it does. To name a few:

Satiety: Participants in the first study described above had lower appetite when they drank vinegar. Other studies have found the same.https://pubmed.ncbi.nlm.nih.gov/16015... The generally accepted explanation is that vinegar delays gastric emptying, meaning that food sits in your stomach for longer.https://www.ncbi.nlm.nih.gov/pubmed/9... The alternative, less pleasant, explanation is that vinegar makes you feel nauseous, so you don’t want to eat anything.https://www.nature.com/articles/ijo20...

AMPK activation: AMPK is part of the body’s energy barometer, helping the brain gauge how much energy you have on board and adjusting energy usage (fat burning versus fat storage, for example) and hunger accordingly. Greater AMPK activation can also suppress appetite and improve insulin sensitivity.https://www.ncbi.nlm.nih.gov/pmc/arti...

Fat browning: Adipose tissue isn’t just the white globs you probably picture when you think of fat. Some is brown fat, so named because the mitochondria-rich cells take on a brown hue. Compared to white fat, brown fat is more metabolically active, meaning it burns more calories than white fat. When you consume acetic acid, it breaks down to acetate, and acetate has been shown to promote the “browning” of adipose tissue.https://www.ncbi.nlm.nih.gov/pmc/arti... This alone wouldn’t lead to massive weight loss, but its effects are non-zero.

Better blood sugar regulation and insulin sensitivity: Apple cider vinegar can help you get off the blood sugar spike-and-crash roller coaster that contributes to hunger and cravings.https://pubmed.ncbi.nlm.nih.gov/27213...

Reduced inflammation: Chronic inflammation plays a role in insulin resistance and obesity, whether as a cause or effect. Probably both. Acetate may have an anti-inflammatory effect by reducing gut permeability.https://www.ncbi.nlm.nih.gov/pmc/arti...

How to Use Apple Cider Vinegar

Again, I’m not saying anyone should start drinking apple cider vinegar for weight loss or any other reason, although it’s potentially interesting for glycemic control and possibly as an appetite suppressant. If you want to give it a shot, though, start by adding a tablespoon or two of apple cider vinegar to a glass of water and drink it before a meal. (Swish with plain water after to get any lingering acid off your teeth.) That’s what the typical study protocol is at least. As for whether that’s the best or only way to achieve the benefits, I couldn’t say.

Don’t bother with the foot baths.

What about apple cider vinegar gummies or pills? It’s unclear how they stack up. One small study compared liquid vinegar with vinegar pills containing comparable amounts of acetic acid, and the pills were less effective at managing postprandial blood sugar spikes.https://www.ncbi.nlm.nih.gov/pmc/arti... That was only 12 participants, so it doesn’t necessarily mean the book is closed on pills or gummies, but it’s all we have to go on. The supplements are also considerably more expensive than grabbing a bottle of vinegar on your next grocery run.

Conclusion

The takeaway here is that apple cider vinegar (or acetic acid) has some interesting properties that lend it a measure of credence as a healthy addition to your diet. As someone who’s perpetually fascinated by the intricacies of the human body, I’ve enjoyed exploring the research here, but I didn’t come away believing that apple cider vinegar is likely to do anything more than give you a nudge in the right direction.

For folks who struggle to manage blood sugar or appetite, working apple cider vinegar into their diets via marinades or salad dressings, or even in a pre-dinner glass of water, probably couldn’t hurt. As a wellness trend, it’s not the silliest by far. Just temper your expectations.

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References https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483https://pubmed.ncbi.nlm.nih.gov/19661687/https://pubmed.ncbi.nlm.nih.gov/16015276/https://www.ncbi.nlm.nih.gov/pubmed/9630389https://www.nature.com/articles/ijo2013157https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4015327/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723943/https://pubmed.ncbi.nlm.nih.gov/27213723/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723943/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7803290/

The post Apple Cider Vinegar for Weight Loss appeared first on Mark's Daily Apple.

Sausage and Egg Casserole

With only a few ingredients, our sausage and egg casserole is the perfect leisurely brunch dish, or grab-and-go nibble for a busy morning. The baked eggs are firm enough to be sliced into finger food, which is a great hack for adults rushing to work, teenagers off to school, or for little ones who prefer eating with their hands to using a fork. Plus, with about 4g of carbs per serving, this recipe makes for a simple, keto breakfast or ideal low-carb mid-day bite.

More carnivorous folks can enjoy this gluten-free breakfast casserole with just sausage and eggs, but you can sneak in a veggie, too. Eggs are a great vehicle for sautéed greens. We use arugula in this recipe, but you can easily substitute or add kale or swiss chard. For extra flavor you can even toss in some mushrooms, onions, or bell peppers.

However you make it, this sausage and egg casserole is simple, healthy, and delicious. What more can you ask for from your breakfast?

How to make a sausage and egg casserole

The ingredients for our sausage and egg casserole are fairly simple. You’ll want to gather together eggs, milk (or milk alternative), Primal Kitchen Avocado Oil, ground chicken sausage, arugula, cauliflower rice, and shredded cheese (we used goat cheese).

Then, in a bowl, whisk together the eggs, milk, 1 tablespoon of avocado oil and a good pinch of salt and pepper. 

In a skillet, heat a tablespoon of avocado oil over medium heat. Once hot, add your sausage and brown the meat, stirring occasionally. Once fully cooked through, add the cauliflower rice and cook until tender, then mix in the arugula. Remove the skillet from the heat and allow the heat from the skillet and meat to wilt the arugula. Allow the mixture to cool for a few minutes.

Once the sausage mixture has cooled slightly, whisk it into the egg mixture a little at a time to prevent the eggs from scrambling. Sprinkle on about ? of the cheese mixture. Then use avocado oil spray or butter to grease a baking dish. Pour the egg mixture in and top with the remaining cheese.

Bake for 40-45 minutes, or until the top and edges of the bake are browned and the casserole feels firm to the touch. Allow the bake to cool, then cut into 6 or 8 pieces and top with chopped parsley or green onion. 

Can you freeze this sausage and egg casserole?

Yes, you can freeze this breakfast casserole! The casserole can go directly into the oven from the freezer. For ease, you can even freeze this casserole after it’s been cut up into individual serving sizes.

 

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li{padding:0;clip-path:none;background:none;line-height:1.5em;list-style:disc}.tasty-recipes-print .tasty-recipes-source-link{text-align:center}.tasty-recipes-entry-content .tasty-recipes-ingredients ul li[data-tr-ingredient-checkbox]:before{display:none} Sausage and Egg Casserole Author: Priscilla Chamessian Total Time: 65 minutes Yield: 6 [image error] Print Recipe [image error] Pin Recipe Description

With only a few ingredients, our sausage and egg casserole is the perfect leisurely brunch dish, or grab-and-go nibble for a busy morning. Plus, with about 4g of carbs per serving, this recipe makes for a simple, keto breakfast or ideal low-carb mid-day bite.

Ingredients

10 eggs

½ cup coconut milk, milk or cashew milk

2 Tbsp Primal Kitchen Avocado Oil (divided)

1 pound ground chicken sausage (or your favorite sausage)

2 cups arugula

1.5 cups cauliflower rice

8 oz. shredded cheddar cheese (we used goat cheddar)

Salt and pepper

Fresh parsley or green onion, to garnish

Instructions In a bowl, whisk together the eggs, milk, 1 tablespoon of avocado oil and a good pinch of salt and pepper. In a skillet, heat a tablespoon of avocado oil over medium heat. Once hot, add your sausage and brown the meat, stirring occasionally. Once fully cooked through, add the cauliflower rice and cook until tender, then mix in the arugula. Remove the skillet from the heat and allow the heat from the skillet and meat to wilt the arugula. Allow the mixture to cool for a few minutes.Once the sausage mixture has cooled slightly, whisk it into the egg mixture a little at a time to prevent the eggs from scrambling. Sprinkle on about ? of the cheese mixture.Use avocado oil spray or butter to grease a baking dish. Pour the egg mixture in and top with the remaining cheese.Bake for 40-45 minutes, or until the top and edges of the bake are browned and the casserole feels firm to the touch. Allow the bake to cool, then cut into 6 or 8 pieces and top with chopped parsley or green onion. Notes

Use your favorite cheese and green in this recipe. If you don’t like arugula, baby kale, spinach would work well.

Prep Time: 10 minutesCook Time: 55 minutesCategory: Breakfast Nutrition Serving Size: 1/6 of recipe Calories: 426.3 Sugar: 2.1g Sodium: 661.6mg Fat: 28.5g Saturated Fat: 13.8g Trans Fat: 0g Carbohydrates: 4.3g Fiber: 0.8g Protein: 36.8g Cholesterol: 421.3mg Net Carbs: 3.45g

Keywords: sausage egg casserole

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New and Noteworthy: What I Read This Week—Edition 189

Research of the Week

Macronutrients and genes interact to regulate obesity risk.

The most distinguishing feature of long COVID is low cortisol.

Even rainwater has “forever chemicals.”

Placebo is everywhere.

Women on vegetarian diets have a higher risk of hip fractures.

New Primal Kitchen Podcasts

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

Primal Health Coach Radio: Taren Gesell, You Can Always Reinvent Yourself

Media, Schmedia

CDC eases COVID guidance.

How cows dying from polluted river water revealed the existence of forever chemicals.

Interesting Blog Posts

On negative health claims about red meat.

Red meat study is another red herring.

Social Notes

Good example of strict curls.

On change.

Everything Else

Diet and exercise work.

Wrap it up, guys. Processed junk food is “better” for the environment than pasture-raised meats.

Things I’m Up to and Interested In

Interesting theory: Is Alzheimer’s triggered by a virus?

Interesting proposal: In vivo gene editing to increase LDL particle clearance.

Interesting question: Is statin therapy warranted for someone with high LDL on a low-carb diet?

Nice podcast: Tucker and Brian talk to Jayne Rees Buxton about the Great Plant-Based Con.

Reminder: Food dyes can be toxic.

Question I’m Asking

How has your trust in institutions fared the last few years?

Recipe CornerLow-carb gluten-free coconut cream bars.Nigerian beef suya (skewers).Time Capsule

One year ago (Aug 6 – Aug 12)

Try It or Toss It: Mythbusters for 4 Wellness Trends—What’s good, what’s not.20 More Questions About the Benefits of Collagen Supplements—You asked, I answered.Comment of the Week

“In my experience, Mark doesn’t advocate pushing yourself to the point where you need painkillers or multiple days off. In fact, he has spoken at length about avoiding “crushing” yourself in the gym as it doesn’t make evolutionary sense to be non-functional for a period after a workout. . I think the point is to challenge yourself in a way that produces a compensatory response in the body. “Failure” doesn’t have to mean struggling to get every last ugly rep, it can be failure of form, grace, etc. It is a relative term. In other words, don’t leave 10 reps in the tank and expect to make strength or fitness gains. This is different than the approach to microworkouts, which is about increasing movement rather than a particular fitness goal. In any case, it sounds like you’ve found a way that works for you. Cheers!”

-Well said, Brad.

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