Mark Sisson's Blog, page 36
November 3, 2021
Dear Mark: CLA Supplements
CLA, or conjugated linoleic acid, is the “good” trans-fat that occurs naturally in meat and dairy, especially from grass-fed animals. In the stomach of ruminants like cows, sheep, or goats, millions upon millions of bacteria help the animal digest its food. They also help convert dietary grass-based linoleic fatty acids into saturated fatty acids. Well, that conversion takes several steps, and one of the steps is the creation of CLA, some of which never gets fully saturated and instead shows up in the animal’s body and milk fat.
Twenty-eight different CLA isomers, or structural arrangements of the molecules, appear in CLA-rich animal fat. It’s very complex and quite different from trans-fat created by partially hydrogenating vegetable oils. Those lab-created trans-fats have definite negative metabolic and health effects, while the panoply of various CLA isomers from grass-fed dairy and meat seem to be beneficial.
What about CLA supplements? Is synthetic CLA just as good for you as naturally-occurring CLA?
What is a CLA Supplement?Conjugated linoleic acid production is a booming industry with many players. You’ve got the new guys creating the stuff on a massive scale, getting their hands dirty in the lab, converting linoleic acid derived from safflower or sunflower oil into various isomers of CLA. Then there are the stalwarts, those ruminant stomachs filled with microscopic bacterial sweatshops toiling away as they convert unsaturated fats to saturated fats and make various CLA isomers in the process. An isomer called cis-9, trans-11 (or c9, t11) isomer is the primary one. CLA with a trans-10, cis-12 isomer is also evident, but in far scanter quantities. Same type of molecules – different arrangement. In fact, c9, t11 CLA accounts for between 80-95% of the CLA in ruminant and dairy fat, with t10, c12 making up most of the remainder. Supplement makers have the luxury of focusing on other isomers, of course, so they typically produce CLA supplements containing equal amounts c9, t11 and t10, c12.
Are CLA Supplements Healthy?At first glance, they seem effective in isolated in vitro studies and can help people lose body fat.
T10, c12 can inhibit the growth of human colon cancer cells in vitro (with c9, t11 having no effect).https://jn.nutrition.org/content/136/... another in vitro study, this time connective tissues isolated from human body fat, t10, c12 inhibited lipogenesis, or (something analogous to) body fat creation, while c9, t11 did not.https://jn.nutrition.org/content/131/... also showed promise as a promoter of lean mass versus fat mass in humans.https://www.nrcresearchpress.com/doi/...However, while the t10,c12 isomer looks to be better at burning body fat, it comes at a cost. In a totally unsurprising twist, results change when you start feeding the stuff to live organisms and paying attention to the full effects (beyond just “does it result in 2% more fat loss?”). Let’s take a look at a few examples.
Healthy humans taking trans-10, cis-12 CLA supplements had increased triglycerides, LDL-HDL ratios, and total cholesterol-HDL ratios when compared to patients taking supplements based on cis-9, trans-11.In both wild-type and lab mice, the t10, c12 isomer stimulated mammary tumor growth, while c9, t11 isomers had a neutral effect.T10, c12 CLA supplements worsened metabolic syndrome in men.https://www.ncbi.nlm.nih.gov/pubmed/1..., c12 CLA supplements increased inflammation and insulin resistance.https://www.ncbi.nlm.nih.gov/pubmed/1... loses a head-to-head match with safflower oil. The safflower oil group saw improved insulin sensitivity, higher HDL, and lower inflammation. The CLA was 50% trans-10, cis-12 and 50% cis-9, trans-11. In other words, it wasn’t CLA as you’d get from grass-fed butter or pastured lamb shoulder chops.https://pubmed.ncbi.nlm.nih.gov/21295... post menopausal women, high t10, c12 CLA supplementation increased inflammatory markers and lipid peroxidation when compared to CLA “supplementation” with milk (containing, remember, mostly c9, t11).Mice fed t10, c12-enhanced diets experienced reductions in liver fatty acid oxidation and liver detoxification enzymes. In short, t10, c12 CLA gave mice fatty liver and reduced the liver’s ability to burn fat. It had similar effects on hamster livers.T10, c12 led to dysregulated glucose and lipid metabolism.To sum up, while t10, c12 supplementation can decrease fat mass, it can also raise LDL, lower HDL, and overall worsen the cholesterol profile, as well as increase insulin resistance, blood glucose levels, and insulin. C9, t11, on the other hand, seems to improve lipid metabolism overall.
Are you noticing a pattern? Again and again, individual CLA isomers appear to be protective or beneficial in isolated studies, usually in vitro, but when you actually feed an animal or a human a CLA supplement with the same isomer ratios, the benefits either disappear or get counterbalanced by a negative effect. You might burn some body fat, but you’ll also become insulin resistant. You may keep off the baby weight, but your breast milk will contain less fat as a consequence.https://www.ncbi.nlm.nih.gov/pubmed/1... I’m a big supporter of supplementation, but in my opinion, CLA supplementation simply isn’t worth it.
The right CLA supplement employing the right isomers in grass-fed ruminant-fat proportions could be helpful, but after taking an admittedly brief look at the top CLA supplements results on Amazon, I couldn’t point you toward any that fit that description. They may exist. Heck, they probably do exist, but it’s not obvious. I think you’d be better served simply eating grass-fed animal products: butter, cheese, and meat with fat intact.
In fact, we have good evidence that these “CLA supplements” are the healthiest available and give real benefits.
In one study, sheep cheese “naturally enhanced” with CLA improved lipid markers and reduced the levels of anandamide—an endocannabinoid that increases hunger and food intake—in patients with high cholesterol.https://pubmed.ncbi.nlm.nih.gov/22917... Imagine that: giving high-fat cheese to people with high cholesterols and seeing their numbers improve. Incredible (and totally unsurprising if you know what’s what). Of course, “naturally enhanced” means the sheep ate grass and converted the fatty acids into CLA.In another, pecorino romano cheese (a proprietary Italian cheese that can only come from grass-fed sheep) “naturally rich in c9, t11 conjugated linoleic acid” improved markers of atherosclerosis in those who ate it. CLA-rich sheep cheese actually reduced the risk of heart attack.https://pubmed.ncbi.nlm.nih.gov/19473...As so often is the case, food is the best way to get your nutrients. Supplements have a place, but only if they emulate the natural form. Supplements with novel forms of nutrients should be viewed with suspicion and confirmed with research.
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References https://jn.nutrition.org/content/136/4/893.shorthttps://jn.nutrition.org/content/131/9/2316.shorthttps://www.nrcresearchpress.com/doi/abs/10.1139/H09-080https://www.ncbi.nlm.nih.gov/pubmed/12196420https://www.ncbi.nlm.nih.gov/pubmed/12370214https://pubmed.ncbi.nlm.nih.gov/21295383/https://www.ncbi.nlm.nih.gov/pubmed/11908905https://pubmed.ncbi.nlm.nih.gov/22917075/https://pubmed.ncbi.nlm.nih.gov/19473822/The post Dear Mark: CLA Supplements appeared first on Mark's Daily Apple.
November 2, 2021
Keto Bloating: Separating Fact from Fiction
You’ve heard about all of the benefits of going low-carb, but for transparency, you may want to know about keto bloating and gas. The good news is, it’s temporary, and not everyone experiences it.
You know I’m a big fan of self-experimentation, but here’s the rub. Whenever you try something new— be it a new diet, sleep hack, exercise program, whatever—you hope the results will be favorable. Unfortunately, though, you can’t guarantee a good result. Or at least, you can’t guarantee a good result immediately. Sometimes there’s an adjustment period before you get the outcome you want.
That’s certainly true with a keto diet. For most people, especially folks who aren’t already eating Primally, going keto means significant dietary changes. All of a sudden, they’re eating many more healthy fats, animal products, and vegetables; few or no grains or legumes; and limited root vegetables and fruits.
Any time you change up your diet, your gut can take a while to adapt. It shouldn’t surprise us, then, when we hear reports of digestive irregularities like bloating and constipation when people switch to keto. In my experience, these are usually mild and short-lived. Of course, since keto is the diet that conventional wisdom loves to hate, critics have jumped on this. They’ll take any opportunity to besmirch ketogenic diets and whip up fear over small or non-existent issues. (Remember the blessedly brief frenzy over keto crotch? That was a weird time.)
The question at hand today is whether so-called “keto bloat” is a real, widespread side effect of keto diets. Let’s dive in.
What Is “Bloat” Anyway?“Bloating” is something of a catch-all phrase used for any abdominal discomfort or swelling. Most commonly (and most correctly), bloat refers to abdominal distension, or “pooching” of the belly, often accompanied by gassiness.https://www.ncbi.nlm.nih.gov/pmc/arti... Some people also use the term to describe the heavy, overfull feeling you might get after eating. Still others conflate bloating with constipation.
Since bloat means different things to different people, right off the bat it becomes difficult to pin down whether keto regularly causes bloating. For the purposes of this post, I’ll focus separately on bloating, meaning abdominal distension and gassiness, and constipation. Although bloating and constipation are separate afflictions, they often occur together.
Is Keto Bloating a Big Problem?According to Big Fiber, all of us low-carb enthusiasts are ticking time bombs. Due to the “lack of fiber” in keto diets, we’re walking around with colons on the verge of blowing up at any second.
Really?
Are millions of keto dieters suffering from bloating and constipation? I can find no evidence of this.
Is fiber necessary to prevent bloating and constipation? It’s complicated, but probably not. I’ll explain below.
Does the ketogenic diet necessarily exclude fiber? Not at all.
Are nutritional (non-therapeutic) ketogenic diets low in fiber in practice? No.
As I alluded to up top, I suspect that most of the issues with bloating and constipation occur during the adaptation phase, which to me means anywhere from two weeks to two months after starting a keto diet. This is based on my personal observations and from listening to folks in the Keto Reset community. However, let’s see if the scientific literature has any insights to offer.
What Is the Evidence That Keto Causes Bloating?There’s almost none. I’ve only seen bloating mentioned in the ketogenic diet literature in studies that use medium-chain triglyceride (MCT) oil to increase the production of ketone bodies.https://www.ncbi.nlm.nih.gov/pubmed/1... Gastrointestinal issues including bloating, cramps, and diarrhea are common side effects of overdoing the MCT oil, as I unfortunately know from personal experience.
This seems like a cautionary tale about going too heavy on the MCTs rather than a condemnation of keto diets per se.
Keto and ConstipationConstipation does seem to be a relatively common occurrence. One review found that among epileptic children, constipation was the most common adverse effect of ketogenic diet therapy, occurring in 13% of the kids.https://pubmed.ncbi.nlm.nih.gov/28702... Remember, though, that the therapeutic keto diet, with its extreme carbohydrate and protein restriction, barely resembles the keto diet most of you are familiar with. And in studies of less extreme, more realistic versions of the diet, such as modified Atkins (which allows more protein) or a version with “heavy focus” on vegetables, nuts, and seeds,https://www.ncbi.nlm.nih.gov/pubmed/3... constipation happens at a much lower rate. For example, in one study on the modified Atkins diet, just 2 of 26 subjects complained of constipation.https://pubmed.ncbi.nlm.nih.gov/30090...
Thus, it seems probable that keto diets are not inherently causing constipation unless they involve rather extreme restriction. Relevant here is another study of children with epilepsy placed on an olive oil-based ketogenic diet.https://pubmed.ncbi.nlm.nih.gov/30497... About 25% of the subjects experienced constipation, BUT those who experienced constipation were actually less likely to be in ketosis. Constipation improved as ketone readings went up and epilepsy symptoms subsided.
It’s unclear how widespread this problem is in the keto diet world at large, particularly among people who eat a “well-formulated ketogenic diet,” meaning one that includes a diverse array of plant foods alongside animal products and healthy fats. I do hear from some people who experience reluctant bowels—again, especially during the transition phase. What might be causing it?
Why Am I Bloated on Keto?Okay, say you are dealing with constipation or bloating on a keto diet. What could be going on?
Too Little (Or Too Much!) Little FiberLet’s get this out of the way first: keto is not inherently a low- or no-fiber diet, despite what you might have heard. Keto folks can get plenty of fiber from enjoying a variety of vegetables, nuts, and seeds.
In any case, the relationship between fiber and constipation is decidedly mixed. Sometimes higher fiber intake does seem to help. Psyllium husk and flaxseed have both been shown to improve constipation.https://www.ncbi.nlm.nih.gov/pubmed/3... https://www.ncbi.nlm.nih.gov/pubmed/3... Galactooligosaccharides, a class of prebiotic fiber, improve idiopathic constipation.https://www.ncbi.nlm.nih.gov/pubmed/2... And inulin, another prebiotic fiber, improves bowel function and stool consistency in patients with constipation.https://www.ncbi.nlm.nih.gov/pubmed/2...
But there’s also evidence that more fiber can make the problem worse. In one 2012 study, patients with idiopathic constipation—constipation without apparent physiological or physical causes—had to remove fiber entirely to get pooping again.https://www.ncbi.nlm.nih.gov/pmc/arti... Those who kept eating a bit or a lot of it continued to have trouble evacuating. The more fiber they ate, the worse their constipation (and bloating) remained. Another review found mixed evidence; some people get less bloating and constipation with more fiber, others get less bloating and constipation with less fiber.https://www.ncbi.nlm.nih.gov/pubmed/1...
There’s no one-size-fits-all with fiber, especially since there are many different types of fiber. It does seem possible that constipation could occur if you change the sources of your fiber when you go keto, even if the overall levels don’t change dramatically. After all, we know the gut microbiome starts to change rapidly within a day or two of changing your diet.https://www.ncbi.nlm.nih.gov/pmc/arti... If you need a little help on the pot, try adding a serving of psyllium to a smoothie (start with 1 teaspoon of ground husks), or mix it in a small amount of water and shoot it—effective but not all that pleasant. If the problem gets worse, try the opposite. Limit your fibrous veggies for a day or two and see if that helps, then slowly reintroduce them.
Not Enough FoodConstipation is often a consequence of low energy status. Everything that happens in the body requires energy, and if energy levels are low or energy availability is poor, basic functions will suffer. Bowel movements are no exception. The muscles and other tissues responsible for moving things along your digestive tract use energy. If you aren’t providing adequate amounts of energy, you’re depriving your tissues of the ATP they need to work best and sending your body a signal of scarcity which will only depress energy expenditure even more.
Low-carb diets in general, and keto diets in particular, are very good at causing inadvertent calorie reduction. It’s great for fat loss, but some people go overboard with their caloric deficit. I’m talking 800-1000 calories a day on top of CrossFit. That’s a recipe for disaster.
Water and Mineral LossWhen you go keto for the first time, you shed tons of water. For every gram of glycogen you lose, you drop 3-4 grams of water. You also lose sodium and potassium with the water, and you need extra magnesium to regulate your sodium and potassium levels.
The water content of stool is what gives it that smooth texture we all desire. If you’re dehydrated, even mildly, you’ll have less water available for your bowel movements and be more likely to suffer from constipation.https://www.ncbi.nlm.nih.gov/pubmed/1...
Drink a big glass of salty water with lemon juice in the morning and sip on salty broth throughout the day. Zucchini is a great source of potassium, as is avocado.
Also, if you’re going to eat more fiber, you need to increase water intake for it to work.
Too Many Keto Sugar SubstitutesI get it. There are some interesting candies out there that cater to the keto set and use various sugar alcohols—non-alcoholic, low-or-no-calorie sweeteners—artificial sweeteners, and fibers to recreate popular treats. It’s fun to eat an entire chocolate bar that tastes pretty close to the real thing and get just a few net carbs. But that’s a lot of fermentable substrate your gut bugs are more than happy to turn to gas. The sugar alcohols ending in -ol like erythritol, maltitol, and xylitol are especially likely to cause gas and bloating.
If constipation is your problem, you can always turn to Haribo sugar-free gummy bears.
FODMAP IntoleranceThe myth is that keto people are eating salami and cream cheese for every meal. The reality is that many people go Primal or keto and find they’re eating way more vegetables than they ever have before. These are great developments, usually, but if you’re intolerant of FODMAP fibers, you may worsen the bloating.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—the carbohydrates in plants that our gut bacteria usually mop up. Most people have gut biomes that can handle FODMAPs; indeed, most people derive beneficial short-chain fatty acids from their fermentation. However, some people’s gut biomes produce too much fermentation when they encounter FODMAPs. Fermentation begets hydrogen gas, which gathers in the gut and causes great distress. Common complaints of FODMAP intolerance are bloating, stomach pain, and visits to the toilet that are either unproductive or way too productive—all of which fall into the bloating category.https://www.ncbi.nlm.nih.gov/pubmed/2...
What Can You Do?Eat enough protein. Most people can get away with eating 15-25% of their calories from protein and still stay in ketosis. Most people can eat even more protein and still get most of the benefits of fat-adaptation. The keto studies which had the lowest rates of constipation were far more tolerant of higher protein intakes.
Eat FODMAPs unless you’re intolerant. Most people can eat FODMAPs. In most people, FODMAPs improve gut health and reduce constipation and bloating. But if your gut blows up after a few bites of broccoli or asparagus, consult the FODMAPs list and try a quick FODMAP elimination diet.
Check your consumption of common food culprits. This includes sugar alcohols and MCT oil, plus one I haven’t mentioned yet: dairy. While I dislike the stereotype of keto folks eating nothing but cheese and heavy whipping cream, it’s true that a lot of people up their dairy intake once they give themselves permission to fully enjoy healthy fats. If you’re spending more time than usual in the dairy aisle, try taking a break from dairy and see if your problems resolve.
Experiment with fiber. Fiber clearly has a relationship to bloating and constipation. You just have to figure out what that looks like in your diet.
If you’re bloated and constipated on a high-plant keto diet, eat fewer plants.If you’re bloated and constipated on a low-plant keto diet, try eating more plants. If neither of those helps, try a very low or zero-plant carniflex diet.Try adding magnesium for constipation. Electrolyte supplementation is always important, especially when starting a keto diet. Magnesium in particular can help move things along if you’re having trouble going. Try a small serving of magnesium—the oxide and citrate forms tend to have the greatest laxative effect—and increase the dose until it starts to work.
Finally, make sure you’re truly constipated. Your stool volume and frequency of toilet visits will decline on a normal ketogenic diet because there’s less “waste.” Make sure you’re not misinterpreting that as constipation or bloating. If there’s less poop, there’s less poop. If there’s more poop but it’s just not coming, and you have to go but can’t, that’s when you have an issue.
The VerdictSo, to sum up, “keto bloat” may occur for some people, but the scope of the problem is highly exaggerated from what I can tell. Constipation is somewhat common, particularly on the most restrictive clinical keto diets, but you can help yourself out by:
Eating fiber from vegetables, nuts, and seedsBeing less restrictive with proteinMaking sure you’re drinking enough waterEating enough caloriesGetting sufficient electrolytes through food and supplementsWhat’s been your experience with bloating and constipation? How have you handled it?
Keto Bloating FAQDo keto diets cause bloating?Sometimes, but it’s not unique to keto. Any dietary shift can cause (hopefully temporary) gastrointestinal issues like gas, abdominal distension, or constipation, especially if you’re eating a lot of new foods, you’re getting a lot more or a lot less fiber, or you’re consuming different types of fiber.
How can I relieve bloating fast?For constipation, make sure you’re drinking enough water, then consider supplementing with some magnesium oxide or citrate, psyllium husks, or inulin. For gas and distension, try walking or gentle yoga poses like child’s pose. For longer-term relief, experiment to see if specific foods are giving you trouble.
What are some keto foods that help with bloating?High-fiber vegetables, nuts, and seeds can help with constipation. Keto-friendly favorites like avocado, artichokes, broccoli, Brussels sprouts, almonds, and chia seeds all pack good amounts of fiber. Excess fiber can cause gas, though, and high-FODMAP vegetables worsen bloating for some people. Everybody responds differently. A personalized approach is needed.
Can too much fiber cause constipation and bloating?Most people believe that constipation is the result of consuming too little fiber. However, research also shows that too MUCH fiber can also cause constipation. Some people, including people with IBS, have better bowel movements and less bloating when they limit their fiber intake.
Is bloating one of the side effects of erythritol and other keto sweeteners?Yes. For some people, sugar substitutes and artificial sweeteners are associated with gastrointestinal issues such as bloating, cramping, constipation, or diarrhea. Sugar alcohols may be especially prone to causing problems. These include erythritol, xylitol, maltitol, sorbitol, mannitol, and isomalt. If you struggle with bloating, try temporarily eliminating keto sweeteners.
References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264926/https://www.ncbi.nlm.nih.gov/pubmed/19049583https://pubmed.ncbi.nlm.nih.gov/28702868/https://www.ncbi.nlm.nih.gov/pubmed/30867113https://pubmed.ncbi.nlm.nih.gov/30090758/https://pubmed.ncbi.nlm.nih.gov/30497921/https://www.ncbi.nlm.nih.gov/pubmed/30219432https://www.ncbi.nlm.nih.gov/pubmed/30661699https://www.ncbi.nlm.nih.gov/pubmed/28262216https://www.ncbi.nlm.nih.gov/pubmed/27492975https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/https://www.ncbi.nlm.nih.gov/pubmed/15654804https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950569/https://www.ncbi.nlm.nih.gov/pubmed/14681719https://www.ncbi.nlm.nih.gov/pubmed/24892470 (function($) { $("#dfpw7G8").load("https://www.marksdailyapple.com/wp-ad..." ); })( jQuery );
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October 29, 2021
New and Noteworthy: What I Read This Week—Edition 152
Research of the Week
High triglycerides predict psychotic episodes in patients with depression.
More sleep, less obesity in infants.
A group of mummies found in China were Ancient North Eurasians, the same root population from which Native Americans and many Europeans sprang.
The economic impact of the Opium War.
6 year olds are better at using multiple sources of information than both younger kids and adults.
Episode 4: Mark Sisson Q&A: I chat with Morgan about my origin story as an entrepreneur.
Health Coach Radio: Connie Vanderzanden wonders if you know your money mindset.
Media, SchmediaThe bison reintroduction into Romania is going well.
That’s a shame.
Interesting Blog PostsCan “succin-ade” help you lose body fat?
Healthy soil never really becomes “saturated” with carbon. For all intents and purposes, it’s an infinite sink—which is why regenerative animal-involved agriculture is so important.
Social NotesThe effect of running surface on joints, tissues, and performance.
Everything ElseThe NIH is funding psychedelic research (for smoking).
Facebook shifts toward the “metaverse.”
Things I’m Up to and Interested InLove it: Meat sales up.
Well deserved: Beyond Meat slumps.
Important concept: Original antigenic sin.
Interesting idea: I’m bearish on vertical farms, but this sunlit one looks more promising.
Not surprised: Taxes and regulations mean the illegal weed market is still stronger than the legal one in California.
Question I’m AskingWhat are your favorite fall recipes?
Recipe CornerSesame ginger dressing. Using tahini in Asian recipes is a nice little secret hack.Broth-poached fish is simple and reliable and endlessly adaptable.Time CapsuleOne year ago (Oct 23 – Oct 29)
How to Deal With the Pressure of Never Having Enough Time (and Why It’s Total BS) — It usually is.The Benefits of Barefoot Lifting: How and Why— Why it’s a good idea.Comment of the Week
“Well sir, I’ve had quite enough of your flagrant fruit-baking bias.”
-Good day to you, sir.
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October 27, 2021
Do Nuts Have Too Much Omega-6?
Nuts have gotten a surprising amount of flack as of late. Many nuts have a fairly high PUFA content, and most of that PUFA is omega-6 linoleic acid, the same one we try to avoid by avoiding seed oils. Linoleic acid is easily oxidized, accumulates in our tissues and determines our inflammatory response, is highly unstable for cooking, usually rancid on the shelf, and, thanks to government farm subsidies and public hysteria over animal fat, it’s in absolutely everything nowadays. We Primal types generally avoid it for good reason, and that tends to influence how we perceive the O6 content of nuts.
Is there a place for nuts in the Primal Blueprint diet? Should we worry about nuts and omega-6 fats? Let’s take a closer look.
How Much Omega-6 Do Nuts Contain?In a typical serving of each:
Walnuts – 9.5 gAlmonds – 4.36 gCashews – 2.6 gMacadamias – 0.5 gBrazil nuts – 7.2 gHazelnuts – 2.7 gPistachio – 4.1 gPine nuts – 11.6 gPecans – 5.8 gA diet high in most nuts, then, would presumably skew the vaunted tissue omega-6 to omega-3 ratio toward pro-inflammatory bodily processes… right? I mean, if you were to eat food fried in high-O6 vegetable oil at some restaurant, that would be pro-inflammatory. If you were to eat cheap Chinese food stir-fried in cheap, high-O6 soybean oil every day for lunch, you’d expect a good amount of oxidized LDL at your next lipid test. And if you were to supplement your diet with a few daily tablespoons of unheated corn oil, there would be markedly negative effects (besides gagging and/or vomiting) on your body. How are nuts any different?
Nuts are Whole FoodsFor one, nuts aren’t just “bags of linoleic acid.” A nut is a pretty complete nutritional source. After all, it’s the seed of a tree, a sort of arboreal egg. Contained within is everything that tree needs to start growing from scratch—fats, carbohydrates, even protein, plus natural antioxidants like Vitamin E and plenty of minerals.
Consider 160 calories worth of raw almonds, which has 3.5 grams of omega-6 linoleic acid. What else do you get along with those PUFAs?
76 mg of calcium76 mg of magnesium207 mg of potassium0.3 mg of copper (a third of your RDI)0.9 mg of zinc25% of your daily riboflavin45% of your daily vitamin EPrebiotic fiber to feed your gutNot bad, right? Nuts aren’t just defined by their omega-6 content.
Compare that to 160 calories worth of soybean oil, which has almost 10 grams of linoleic acid. What else do you get along with those PUFAs?
NothingNothingStill nothingYou don’t get any vitamins or minerals to contribute toward your micronutrient status. You don’t get any vitamin E to protect the fragile omega-6 fats from breaking down. You get absolutely nothing.
Even if the omega-6 fats in nuts are bad taken in isolation, the positives of the nut seem to outweigh them. Whole nut intake seems to reduce markers of systemic inflammation, and inflammation is linked with a wide range of ailments and afflictions (obesity, insulin resistance, heart disease, excess cortisol, etc.).https://www.ncbi.nlm.nih.gov/pubmed/1... To isolate and praise or malign a single component of nuts is wrong without considering them as complex food matrices containing diverse nutrients and other chemical constituents. In other words, nuts are food, not single nutrients.
Pick a nut, any nut, and you’ll find research showing benefits from its consumption.
Nutritional Value of NutsIf the high omega-6 content of nuts was such an issue, you’d probably see an indication in the literature. Instead, the vast majority of studies find only benefits to nut consumption.
Walnuts improve lipid profile, lower oxidative stress, increase cholesterol efflux, and improve cardiovascular disease risk.https://www.ncbi.nlm.nih.gov/pubmed/2...Pistachios attenuate the glucose response to carb-rich meals.https://www.ncbi.nlm.nih.gov/pubmed/2...Pecans acutely increase antioxidant capacity and lower LDL oxidation.https://www.ncbi.nlm.nih.gov/pubmed/2...Hazelnuts reduce the susceptibility of LDL to oxidation.https://www.ncbi.nlm.nih.gov/pubmed/2...Brazil nuts improve selenium status, glutathione activity, and lower inflammation.https://www.ncbi.nlm.nih.gov/pubmed/2... possess potent prebiotic fibers, particularly in the skins.[ref]https://www.ncbi.nlm.nih.gov/pubmed/24315808">6When the Omega-6 in Nuts Can be Too MuchProblems arise with steady year-round access to foods whose historical availability was seasonal and intermittent. If you were a hunter-gatherer, you probably weren’t gathering bushels of nuts on a daily basis – at least, you weren’t finding enough nuts in the wild to eat eight ounces a day. Nuts are seasonal in the wild. Perhaps the best example of a traditional hunter-gatherer population eating significant amounts of nuts are the Hadza of Tanzania, who eat large amounts of mongongo nuts only when they’re in season. They can’t go down to the corner store for a sack of out-of-season nuts, and nor could any human for most of our history.
Model your nut consumption after biologically-appropriate, evolutionarily-congruent availability patterns and you will be fine.
Eating a handful of almonds and Brazil nuts won’t give you too many omega-6 fats.
Eating half a bag of almonds and Brazil nuts will.
It’s all about the quantity.
Nuts should never comprise the bulk of your diet, anyway. A quarter cup as a snack every now and then isn’t going to kill you. It’s not even going to compromise your progress. I mean, they’re nuts. They aren’t meals, and they’re not meant to be. They’re snacks, basic supplements to an already nutritious diet replete in animal fat, protein, and vegetables. And in a diet like the Primal Blueprint that provides plenty of omega-3s through seafood to balance out the omega-6, nuts definitely have a place.
Just make sure you treat your nuts as delicious treats, rather than staple cornerstones of a meal. Don’t burn your nuts, and don’t cook with the oil. The safest bet is to buy them raw and soak or roast them yourself. That way, you control the heat and you can mediate the oxidation.
Overanalyzing your food intake is a good way to stress yourself out and make every little dietary choice an internal struggle. Avoid falling into this trap. Be vigilant of your food choices, but pick your battles wisely. Making sure you ask the waiter to cook your omelet in butter rather than vegetable oil is worth the trouble; stressing over the Omega-6 content of the twenty walnuts in front of you is decidedly not.
Care to weigh in with your thoughts on nuts? I know a lot of forum members have reservations about them, so I’d love to hear in the comments section.
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October 26, 2021
7 Foods You Don’t Need to Buy Organic
One of the core pillars of health is eating the best quality food possible. Realistically, though, few of us can fill our shopping carts with nothing but local, organic, pesticide-free, grass-fed, pasture-raised, wild-caught, non-GMO food. Top-tier options may not be available year-round where you live, and even if they are, they might not fit your budget.
Most people have to decide where it’s worthwhile to invest in organic and where it’s okay to choose less-than-perfect-but-still-perfectly-good conventional options. I’ve previously covered the top 10 foods you should strive to buy organic. Today, I’ll try to make things a little easier by providing a list of the foods which are fine in their conventional form.
This isn’t to say you shouldn’t buy these items organic if you can access and afford them. Some would argue that even if the following conventional foods are relatively safe, you should still buy organic in order to support organic growers and protect the environment from exposure to agricultural chemicals. That’s totally valid and part of the reason why I try to buy organic, but it’s also a topic for another time. The goal today is to help you prioritize where to spend your hard-earned money while maximizing your and your family’s health.
So, what everyday Primal staples can you buy conventional?
Coconut and Coconut ProductsPrimal folks love our coconut. We sauté with coconut oil and slather it onto vegetables, sweet potatoes, hair, skin, and armpits. We make smoothies and curries with coconut milk and cream. We obsess over coconut butter, paying tribute to its glory with a greasy spoon. And when we’ve been running or training particularly hard, coconut water provides much-needed electrolytes.
Luckily for us, it doesn’t look like organic versus conventional coconut makes a big difference. Several studies have looked for pesticide residues in coconut products and come up virtually empty-handed. There’s this 2010 study, which was unable to detect any pesticide residues in crude coconut oil.https://www.ocl-journal.org/articles/... Poly-aromatic hydrocarbons, which are generated during the coconut flesh quick drying process and are carcinogenic, were detected in crude coconut oil but were removed in the refining process. Virgin unrefined coconut oil may still contain these hydrocarbons unless it’s wet-milled and processed without quick-drying the flesh. However, that goes for both organic and conventional coconut oil.
Other studies have found low or undetectable levels of pesticides in coconut pulp,https://pubmed.ncbi.nlm.nih.gov/18585... crude and refined coconut oil,https://pubag.nal.usda.gov/catalog/59... and coconut water.https://pubmed.ncbi.nlm.nih.gov/27451... https://pubmed.ncbi.nlm.nih.gov/12113...
Coconut milk is also going to be as free from pesticides as any other coconut product. Since it comes from fresh flesh, not the dried, heat-treated stuff, coconut milk should also be free of poly-aromatic hydrocarbons.
Onions Don’t Need to Be OrganicOnions don’t just make you cry for cutting them, they make pests weep at the thought of eating them. Onions are naturally resistant to pests, so there’s no need to douse them with tons of pesticides. Big Agra may cut corners and prioritize profit over quality or consumer health, but that just means they won’t fork out the money for chemicals if they don’t have to. They’re not comic book villains, dumping drums of noxious endocrine disruptors and carcinogens onto their crops to punish us.
Onions are consistently near the top of the EWG’s Clean 15 list.https://www.ewg.org/foodnews/summary.... Most of the 333 chemicals the USDA tests as part of their Pesticide Data Program (PDP) are undetectable on onions year after year.https://www.ams.usda.gov/datasets/pdp... The small minority that do show up on tests all come in well under EPA Tolerance Levels.
There is also very little, if any, advantage to organic onions from a health perspective. Unlike many other fruits and vegetables, conventionally grown onions have the same level of polyphenols as organically grown onions.https://pubmed.ncbi.nlm.nih.gov/20860... So, feel free to go wild with conventional onions.
AvocadosAvocados are another safe food that ends up with some of the lowest pesticide residues around. Maybe it’s the scaly skin and the way they just kinda “lurk” there up in tree tricking pests into thinking they’re up against alligators. Maybe it’s the fact that a bug got burned one too many times with a beautiful-looking avocado that turned out to be stringy and brown on the inside. Maybe pests just hate waiting for an avocado to ripen (who doesn’t?) and give up.
Actually, even though growers sometimes apply a significant amount of chemicals on avocado orchards, they don’t make it into the fatty, delicious flesh we crave and consume. Much like our friend the coconut, the hard outer shell offers pretty good defense. However, avocado farmers, both organic and conventional, do use extensive amounts of copper as a fungicide.http://www.avocadosource.com/journals... Copper is an essential nutrient, but too much can be harmful. A single Florida avocado contains 0.9 mg, which is about 100% of the RDI, so don’t go around eating several a day.
Can Honey Even Be Organic?The idea of organic honey is fantastic. Who wouldn’t want to eat honey produced by bees who dined exclusively on organic, wild, untouched, pure flowers? I sure would.
But the reality is that bees will be bees. They’re going to buzz around freely, and they’re not going to distinguish between organic and conventionally-grown plants. I suppose you could surround your hives with only organic plant life, but considering bees have an average range of five kilometers (and twice that when food is scarce), you’d have to control a lot of land to do it. Plus, you know how bees have those cute furry bodies? Yeah, that fur picks up all sorts of stuff from the air. Not only do you have to worry about non-organic pollen, you also have to contend with every non-organic airborne particle in the area.
Buy local honey. Buy raw honey. Buy honey from someone who raised the bees and (at least kinda sorta) knows where they spend their time. But don’t shell out extra money for organic honey unless you happen to really like that particular honey. Those first two characteristics—”local” and “raw”—should come before organic.
Is Organic Asparagus Worth the Price?I love asparagus, but even I balk at the astronomical price of organic asparagus. I once saw organic asparagus for sale at my local grocery store for $17.99 per pound!
Luckily, asparagus is one of the cleanest vegetables around. Checking in once again with the USDA (PDP) database, the vast majority of samples test free of residue.https://apps.ams.usda.gov/PDP"&g... Organic might eliminate the small probability of pesticides showing up on your asparagus, but I don’t think it’s worth the price tag. Conventional should be just fine. If you’re really worried, domestic conventional (referring to the United States) is far better than imported conventional.
Sweet PotatoesLow-carb is cool, but the athletes, lifters, highly active folks among us sometimes need a bit of dietary starch to fuel their efforts. Conventional sweet potatoes are a fine choice. Their leaves sometimes get eaten by bugs, but since that rarely affects the viability of the underground tubers that people actually eat, farmers generally don’t feel the need to protect the leaves with agrochemicals.
However, sweet potatoes do sometimes have a problem with fungal growth after harvesting. To deter this, processors sometimes dunk the tubers in a dicloran bath before packing and shipping. Dicloran (a fungicide not to be confused with the flame retardant known as dichloran) is the only chemical to show up consistently in conventional sweet potatoes. Though dicloran is sometimes listed as a possible carcinogen, the European Food Safety Authority has concluded that “Dicloran has no genotoxic or carcinogenic potential relevant to humans.”https://efsa.onlinelibrary.wiley.com/... Still, if you’re concerned, peel your sweet potatoes.
Farmed Bivalves (Clams, Mussels, Oysters, Scallops)I’ve mentioned this before in a previous post on farmed seafood, but farmed bivalves are essentially “wild.” They’re not kept in ponds, nor are they given pesticide-rich soy and corn topped off with unsustainable fishmeal. Instead, they hang out attached to their moorings in actual ocean water acting like the filter-feeders they are. For all intents and purposes, the farmed bivalves you eat are identical to wild ones. As such, there would be little point to eating “organic” shellfish.
In 2002, Greenpeace did an exhaustive survey of all the chemicals used in aquaculture to find out whether consumers eating the end product had anything to worry about.https://www.greenpeace.to/publication... While they found extensive usage of parasiticides, anesthetics, spawning hormones, oxidants, disinfectants, and herbicides in fish and shrimp farming, there was only one instance of chemical usage in bivalve farming: Northwest U.S. oyster farming sometimes used carbaryl, an organophosphate that inhibits acetylcholine esterase and increases the levels of acetylcholine in the brain (which kills parasites but can actually enhance human brain function, provided you eat or make enough choline).
Long story short, tegular old farmed bivalves are perfectly fine—and I recommend you eat them regularly.
How to Choose Between Organic and Conventional ProduceThese are my top suggestions for foods that are fine to buy conventional, but what about when you’re standing in the supermarket and have to make a decision on the fly? Here are some guidelines to follow:
Check out the EWG’s Dirty Dozen and Clean 15 lists, which they update annually (though they stay pretty consistent). Whenever possible, get organic for the Dirty Dozen. Otherwise, get what’s available.Prioritize organic for leafy greens and produce with thin, edible skins. Anything you peel will take most of the residue into the compost pile with the food scraps.When shopping at a local farmer’s market, ask the growers about their farming methods. Many small farms can’t afford the organic certification but nevertheless avoid inorganic fertilizers, pesticides, and fungicides. You can feel great about eating what they grow.Finally, remember that frozen fruits and vegetables are just as nutritious as fresh. If you can’t find what you want in the produce section, check the freezer.That’s what I’ve got, folks. I hope some of you are pleasantly surprised and feel a little more empowered to make educated decisions on whether to buy organic or not. Remember: you have to eat something, and conventional fruits, vegetables, and animals are way better than not eating fruits, vegetables, and animals at all.
Thanks for reading, and be sure to let me know if I missed any foods in the comment section!
References https://www.ocl-journal.org/articles/ocl/full_html/2010/02/ocl2010172p100/ocl2010172p100.htmlhttps://pubmed.ncbi.nlm.nih.gov/18585339/https://pubag.nal.usda.gov/catalog/598435https://pubmed.ncbi.nlm.nih.gov/27451226/https://pubmed.ncbi.nlm.nih.gov/12113343/https://www.ewg.org/foodnews/summary.php#clean-fifteenhttps://www.ams.usda.gov/datasets/pdphttps://pubmed.ncbi.nlm.nih.gov/20860371/http://www.avocadosource.com/journals/fshsp/fshsp_vol_84_pg_290-294_1971.pdfhttps://apps.ams.usda.gov/PDPhttps://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2010.1698https://www.greenpeace.to/publications/technical_Note_06_02.pdf (function($) { $("#dfxRFfN").load("https://www.marksdailyapple.com/wp-ad..." ); })( jQuery );
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October 23, 2021
One Pot Braised Pork and Root Vegetables and Butternut Squash
Once fall hits, grocery stores and farmer’s markets turn into a harvest festival, and we’re always looking into new ways to use the gorgeous root vegetables and squashes that line the produce aisle. Here, we’re making a one-pot braised pork roast with butternut squash and root vegetables that takes comfort food to the next level. Enjoy a hearty meal that warms your bones, then wrap up in a blanket and enjoy an evening of autumn bliss.
Here’s how to make it.
One-pot Braised Pork with Root VegetablesIngredients2 3/4 lb. bone-in pork butt or shoulder1/4 cup spicy mustard2 Tbsp. dijon mustard2.5 Tbsp. avocado oil, divided2 tsp. apple cider vinegar2 Tbsp. chopped sage1 Tbsp. chopped rosemary2 tsp. thyme leaves4 cloves garlic (minced) plus 6-8 whole cloves1 tsp. salt1 tsp. black pepper1 apple1 small onion1/2 cup broth4+ cups of your favorite root vegetables, cut into 1” cubes
Preheat your oven to 425 degrees Fahrenheit.
Rub your pork with a tablespoon of avocado oil. In a small bowl, combine the spicy mustard, dijon mustard, apple cider vinegar, sage, rosemary, thyme, minced garlic, salt and pepper.
Rub the mustard mixture all over the pork.
Make slits all over the pork with a knife and place the whole garlic cloves in the slits.
Pour ½ tablespoon of avocado oil in a round dutch oven or braising pan and place the pork in the center.
If the pork has a side with more fat on it, place that side facing up. Cut the apple and onion in quarters and place it around the pork.
Place the pork in the oven uncovered at 425 degrees for 40-45 minutes.
Take the dutch oven out of the oven and flip the pork over.
Add the chicken broth and cover the dutch oven. Reduce the oven temperature to 325 degrees. Allow the pork to cook for around 2 hours, depending on the size and shape of the cut of meat. Ideally, use a meat thermometer and cook until the pork is around 165 degrees Fahrenheit. Check the meat after an hour or so and remove any remaining apple and onion pieces that haven’t broken down. At this time you can add additional broth if you notice too much is evaporating.
Remove the pot from the oven and uncover it. Toss your chopped vegetables in the remaining avocado oil and sprinkle them with salt. Arrange them around the pork in your dutch oven and toss them gently in any of the juices in the pot.
Cover the pot and place it back in the oven for ~40 minutes, or until the vegetables are tender and the pork has an internal temperature of 195-200 degrees. If the vegetables are tender but the pork is still not tender, you can remove the vegetables and place the pork back in the oven.
Slice or shred your pork and serve with the vegetables and pan juices.
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One Pot Braised Pork and Root Vegetables and Butternut Squash Author: Mark's Daily Apple 
Prep Time: 10 Cook Time: 120 Total Time: 2 hours 10 minutes [image error] Print Recipe [image error] Pin Recipe Description Cozy, comforting braised pork shoulder slow-roasted with tender, sweet root vegetables.
Ingredients2 3/4 lb. bone-in pork butt or shoulder
1/4 cup spicy mustard
2 Tbsp. dijon mustard
2.5 Tbsp. avocado oil, divided
2 tsp. apple cider vinegar
2 Tbsp. chopped sage
1 Tbsp. chopped rosemary
2 tsp. thyme leaves
4 cloves garlic (minced) plus 6-8 whole cloves
1 tsp. salt
1 tsp. black pepper
1 apple
1 small onion
1/2 cup broth
4+ cups of your favorite root vegetables, cut into 1” cubes
InstructionsPreheat your oven to 425 degrees Fahrenheit. Rub your pork with a tablespoon of avocado oil. In a small bowl, combine the spicy mustard, dijon mustard, apple cider vinegar, sage, rosemary, thyme, minced garlic, salt and pepper. Rub the mustard mixture all over the pork.
Make slits all over the pork with a knife and place the whole garlic cloves in the slits. Pour ½ tablespoon of avocado oil in a round dutch oven or braising pan and place the pork in it. If the pork has a side with more fat on it, place that side facing up. Cut the apple and onion in quarters and place it around the pork.
Place the pork in the oven uncovered at 425 degrees for 40-45 minutes.
Take the dutch oven out of the oven and flip the pork over. Add the chicken broth and cover the dutch oven. Reduce the oven temperature to 325 degrees. Allow the pork to cook for around 2 hours, depending on the size and shape of the cut of meat. Ideally, use a meat thermometer and cook until the pork is around 165 degrees Fahrenheit. Check the meat after an hour or so and remove any remaining apple and onion pieces that haven’t broken down. At this time you can add additional broth if you notice too much is evaporating.
Remove the pot from the oven and uncover it. Toss your chopped vegetables in the remaining avocado oil and sprinkle them with salt. Arrange them around the pork in your dutch oven and toss them gently in any of the juices in the pot.
Cover the pot and place it back in the oven for ~40 minutes minutes, or until the vegetables are tender and the pork has an internal temperature of 195-200 degrees. If the vegetables are tender but the pork is still not tender, you can remove the vegetables and place the pork back in the oven.
Slice or shred your pork and serve with the vegetables and pan juices.
NotesUse your favorite root vegetables for this dish. We used turnips, butternut squash and a few baby potatoes, but other options like carrots, parsnips, rutabagas, radishes and sweet potatoes can also be used. Cut them in 1” cubes. If the vegetables are soft prior to the pork being tender, you can remove the vegetables and set them aside.
Braise time will depend on the size and thickness of your cut of pork. Using a meat thermometer with a probe is the best way to ensure that your pork is cooking to the proper temperature.
Nutrition Serving Size: 1/6 of recipe Calories: 455 Sugar: 0 Fat: 30 g Carbohydrates: 6 g Protein: 38 g Net Carbs: 5 gKeywords: braised pork, how to braise pork, ways to use butternut squash, braised pork with root vegetables
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October 22, 2021
New and Noteworthy: What I Read This Week—Edition 151
Research of the Week
Overfeeding carbohydrates reduces antioxidant status, more so in overweight people.
Eating more dairy reduces fractures and falls in the elderly.
Women and obese people may be more sensitive to disturbed neural responses after Splenda consumption.
Seems like a lot of things originated in the Eurasian steppes.
New Primal Kitchen PodcastsEpisode 3: The Link Between Female Health and Fasting with Dr. Mindy Pelz: Morgan talks to Dr. Mindy Pelz about a controversial topic: women and fasting.
Health Coach Radio: Alex Wisch wants you to realize that all that lies between your goal and you are the small steps.
Media, SchmediaVikings were in North America at least 1000 years ago.
At least they’re admitting it.
Interesting Blog PostsWhat’s the most fattening food?
Men are at much greater risk from COVID than women.
Social NotesEverything ElseWait… now where have I heard of 4-HNE before? I wonder what food component increases it in the body…
The popularizer/”inventor”/”creator” of the “Flow State” has passed away.
Turns out that horses were domesticated while the mammoth was still walking around. Cool to think about.
Things I’m Up to and Interested InThe case for having your vaccine administered by registered nurses rather than volunteers in parking lots: In mouse models, IV injection of mRNA vaccine induces heart damage. This could explain a lot.
Well deserved: Beyond Meat slumps.
Cool video: Chat between Nina Teicholz, Amber O’Hearn, Richard Morris, and Cynthia Thurlow about fat, protein, fat loss and much more.
Interesting study: Mapping the human genetic architecture of COVID-19.
Key words: Meat tax “may be necessary.”
Question I’m AskingHow are meat prices near you?
Recipe CornerI strongly support the baking of fruit.Thai laab, one of the greatest “salads” in the world.Time CapsuleOne year ago (Oct 16 – Oct 22)
The Definitive Guide to the Carnivore Diet— All about it.Dear Mark: What’s With the Bean Protocol? — Have you heard?Comment of the Week
“Mark, I’ve been reading this site for 10 years now and do believe this is a treasure trove. However, the idea that any type of ‘mandate’ would ever be a good idea, let alone coincide with the general ideals of personal choice touted on this blog, is patently absurd. No matter if exercise is a good thing. Everyone has the right to self determination. If that means a ‘sedentary life style’ (due to any conceivable situation, such as working 3 jobs to pay the bills), then so be it. In a time when busy-bodies seek to micromanage those around them rather than remove the splinters from their own eyes, I’m dismayed to see that and ‘exercise mandate’ would even enter this blogs forum.”
-I agree with you on mandates. I was just curious to see what other people thought.
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October 21, 2021
Why You Care What Other People Think (and 5 Ways to Knock It Off)
Let me start by saying that if you’ve mastered the art of not caring what people think, congratulations. It’s a skill most people work on their whole lives. And some don’t even realize they’re side-stepping their dreams or apologetically defending their primal lifestyle until someone points it out.
Caring what other people think of us is normal. It’s a natural human response, kind of like salivating when you see a thick ribeye sizzling on the grill. We all want to be accepted (and not rejected) by our peers and loved ones, so of course we care what they think of us.
However, there’s a big difference between caring and constantly worrying about being judged. When you worry that others are judging you for your actions and decisions, self-defeating thoughts begin to bubble up more and more. Thoughts like:
I shouldn’t have said that…I hope they don’t mind…I think they’re upset with me…I hope it’s not a bother…I’m not sure I should do this….Sound familiar? Honestly, I deal with this kind of thing all the time with my health coaching clients. They fear their friends won’t want to hang out with them if they’re not throwing back nachos and beer every Friday. They wonder how their family will respond when they bring their own paleo side dish to holiday gatherings. And they worry what others will think of them if they decide a soul-sucking job isn’t enough for them anymore and decide to follow their passion for something more meaningful.
It’s Not Your Fault You Care So MuchIn a study at Boston’s Babson College, 62% of students said their self-worth was strongly tied to what others thought.1 That means 62 out of 100 people cared more about what other people thought of them, than what they thought about themselves. Worrying about not being accepted isn’t just psychological (although research shows that rejection triggers the same neural pathways that are activated when you experience physical pain), it’s biological. It’s in your DNA.
The fear of rejection goes back to the hunter-gatherer days. If you were rejected from your tribe, you might not have the food, the warmth, or the protection needed to survive. Even though there aren’t the same dire consequences in the modern world, that worry can be extremely intrusive – especially if you’re currently stepping outside of your comfort zone or feel like you’ve done something to compromise your place in the world (i.e. losing a job, falling off the wagon, embarrassing yourself in public, or having a social mishap online).
Most of us are guilty of worrying how others will perceive our failures and shortcomings. However, studies show that we overestimate how much, and how badly people judge us in these situations.https://psycnet.apa.org/record/2001-0... Researchers in this study divided participants into four groups and asked them to imagine being involved in one of four social blunders. The first group imagined experiencing an intellectual failure in public, the second and third groups were described by others in an embarrassing way, and the fourth group anticipated being judged more harshly than they actually were. Researchers found that when participants focused on their misfortunes and the feared consequences of their situations, they experience increased levels of social anxiety and became even more pessimistic regarding their expectations.
Basically, the more they thought about how bad it was, the worse they felt. But what’s really at the root of this experiment is the deeply uncomfortable feeling of shame.
What’s Shame Got to Do with ItShame arises when you violate an expected standard or perceived moral code. It leads you to believe that you’re less worthy because you’ve made a mistake or done something you regret. And when it’s chronic, it can make you feel like you’re fundamentally flawed or “not enough.” All of which leaves you seeking external validation.
The problem is, no level of external validation can fill the void shame creates. Not only that, it puts you in a position to rely on other’s opinions of you, and keeps you doing whatever you can to keep positive reinforcement coming your way, avoiding conflict, negativity, and rejection at all costs.
5 Ways to Master the Art of Not CaringIf you feel like most of your actions and decisions are molded by how you think others will respond, it’s time to knock it off. This is my go-to plan for helping clients stop obsessing about what they assume people are thinking and start living life on their terms.
Spend Time AloneIn order to know what’s truly important to you, you have to get other people’s voices out of your head. Take time to reflect on your values, your goals, and what makes you happy. Write it down, journal it, start a meditation practice. It doesn’t matter how you do it, just do it.Ask, “What’s The Worst That Could Happen?”
Armed with the knowledge that you can’t please everyone and that most people are busy worrying about themselves anyway, ask yourself what’s the worst that could happen next time you want to do, be, or say something that’s authentically you. Chances are no one’s going to call you out or think badly of you. And if they do, just know that it’s a reflection of them, not you.Let Go of Perfectionism
When you shake the feeling that you’ve got to get things just right, you loosen the reins on judgement — from yourself and from what you believe others are thinking. Keep in mind that everyone makes mistakes. It’s part of being human and can be a huge catalyst for growth.Develop Internal Validation?
Allow yourself to feel what you feel, again, without judgement, or looking for someone to give you permission. Work on expressing yourself, having self-compassion, and treating yourself with kindness instead of criticism.Know Other People Have Baggage Too
Even if you’re convinced others are thinking negative things about you, it’s likely due to their own issues. Often times, people project their own insecurities onto their friends, family members, or colleagues because they’re struggling to process their own baggage. Share some empathy for your fellow human.Ready to Stop Worrying What People Think?
There’s a huge difference between caring about your actions and getting sidelined by how you perceive you’re being judged. Whether the feeling is keeping you from reaching your goals, following your dreams, or just being true to who you are, follow these five steps if you’re tired of making decisions based on your fear of what others are thinking:
Spend time aloneAsk, “What’s the worst that could happen?”Let go of perfectionismDevelop internal validationKnow other people have baggage tooHow about you? Do you care what other people think?
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What’s All This Talk About Inflammation?
We talk a lot around here about inflammation, and some of you have raised good questions (and answers) regarding what we’re really getting at. A continuing thanks for your comments and thoughtful responses.
So, what do we mean by inflammation when we harp on the evils of sugars, grains, trans fats and other nutritional fiends? Ah, the many sides of swelling: abscesses, bulges, distensions, engorgements, boils, blisters, bunions, oh my! Do swollen ankles and puffy black shiners really have anything to do with the inflammation of arterial walls? Can flossing possibly help prevent heart disease? Let’s explore.
What is inflammation?Inflammation is your body’s response to infection and injury. When your body triggers an inflammatory response, the immune system musters immune cells to the site of the injury or infection to isolate the area, remove harmful or damaged tissue, and begin the healing process.
Behind the scenes, your body deploys your immune system. For an injury, you can experience any combination of redness, pain, swelling or heat. For an infection, you may experience some of the same things, at a larger scale. Fever is an inflammation response. Stuffy nose is swelling.
Anyone who has ever, say, walked into a door knows that with injury comes inflammation (and a little humiliation). We might be horrified at the visual effects that ensue, but it’s just the body’s natural and essential response to defend itself from infection or trauma. In fact, the swelling initiates the healing process itself. Remember, the body doesn’t care what you look like as long as it can regain your good health.
Acute Inflammation vs. Chronic InflammationAcute InflammationWalking into that door is an example of “acute inflammation,” a localized response characterized by compression of the surrounding nerves (ouch!) and collection of fluid in the area that helps bolster an immune response. The microscopic trainers are busy shouting orders, notifying the brain of wounded status, calling in the clotting response and going to work to reset things and get you taped up. They take care of business, you avoid all human contact for two weeks out of embarrassment, and you come out basically no worse for the wear.
Acute inflammation circumstances tend to be pretty run of the mill: sprained ankles, cuts and scrapes, bumps on the head, etc. In certain cases, however, inflammation takes on much larger significance, such as in the case of the major trauma of a car accident, significant burns, major allergic reaction or a previously localized infection that spreads to other parts of the body. Major and/or multiple sites of trauma and infection initiate a larger, systemic response.
In cases of severe trauma, the body elicits a massive inflammatory response. The immune system kicks into high gear, and white blood cells, among others, migrate to the injured areas. Receptors that sense the sweeping call to inflammatory action get in on the action. The blood supply to major organs, such as the lungs, is compromised. If left unchecked, organs failure can ensue.
Chronic InflammationOngoing health issues such as diabetes, high blood pressure and autoimmune disorders can instigate what’s known as chronic, low-grade inflammation. This kind of inflammation doesn’t result in the immediate, sweeping response of trauma, but it keeps the body in a constant state of repair response. Immune cells (macrophages, monocytes, and lymphocytes) take charge, and a recurring, destructive process of tissue destruction and repair effort develops and continues until the source of the chronic inflammation is removed.
And there are serious consequences to this unchecked, ongoing inflammation. Neutrophils, one of the cells involved in inflammatory response, attack what they perceive as outside damage or invaders with the massive production of free radicals. They and other cells will keep pumping and spreading these free radicals throughout the body as long as they sense the inflammation. As you know by now, free radicals also destroy healthy cell walls and DNA, so there is collateral damage, too. The body’s general immune response (the ability to deal with daily exposure to bacteria, virus and fungus) is compromised because the system is kept busy tending to the incessant, active inflammation. Long-term effects of chronic inflammation can influence the development of many other conditions from Chrohn’s disease to cancer. And, of course, countless studies have connected chronic inflammation with the development of atherosclerosis (and, increasingly, insulin resistance). Remember we spoke recently about the devastation caused when arterial walls are inflamed and the body responds with a “cholesterol band-aid“? Yep, chronic systemic inflammation is a big factor there, too. Even to the extent that chronically inflamed gumshttps://atvb.ahajournals.org/cgi/cont... might be a tangential cause of heart disease – and if not a cause, at the very least an accompanying symptom of systemic inflammation.
Frightening scenario, eh? The good news is that a CRP or C-reactive protein test can offer you and your doctor a better sense of your inflammation picture. Another test called hs-CRP may offer a detailed picture of inflammation as it relates to heart disease risk. If you get these tests, be sure to do so when you don’t have a recent injury or illness, since CRP can linger from the acute response, too.
Inflammation FAQsHow can you reduce inflammation?You can reduce inflammation by going for walks, spending time in nature, eliminating seed oils high in omega-6 fats, eating more seafood or taking fish oil, losing excess body fat, exercising regularly, getting 7-8 hours of sleep every night, and eating plenty of protein.
What foods cause inflammation?Whether a food is inflammatory depends on many factors, such as a person’s genetics, health status, exercise and sleep habits, gut health, and underlying baseline nutrient status. Foods that cause inflammation in almost everyone are refined grains, refined sugar, and refined seed and vegetable oils.
Other people may have issues with specific foods or food categories, like nightshades. It’s highly individual, though.
What causes inflammation?Any insult or injury. Every cut, every bug bite, every scrape and scratch, every broken bone or sprained ankle causes inflammation. Every time you eat food you’re intolerant of or allergic to causes inflammation. If you breathe in pollen and you have seasonal allergies, that causes inflammation.
How to reduce inflammation in the body fast?To reduce inflammation quickly, high dose fish oil can help. Turmeric with black pepper can reduce inflammation quickly as well. Black seed oil is another good option for reducing body inflammation fast.
Do tomatoes cause inflammation?Some individuals are intolerant of nightshades, which include tomatoes, peppers, eggplants, and potatoes. Common symptoms of nightshade or tomato intolerance include joint pain, stomach upset, nighttime tremors, and other reactions typical of allergy.
We’ll say what we’ll always say. (Systemic) inflammation sucks. Get rid of simple carbs. Eliminate stress. Get some exercise (but not too much). Embrace a Primal anti-inflammatory diet. Check ’em out in the archives, and share your comments.
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October 16, 2021
Gluten-free Low-Carb Pumpkin Bread
October means pumpkin…everything. Those who eating low-carb, however, may believe that most of those treats are off the menu. Not so. It’s possible to enjoy a variety of traditional pumpkin recipes (including pumpkin pie and this pumpkin bread) while you keep your low-carb commitment. Made with the goodness of almond flour, eggs, and all the traditional spices, this pumpkin bread bakes up moist and flavorful. Pumpkin puree rather than pumpkin pie filling means you can sweeten to your own taste. And don’t worry about sugar—this recipe doesn’t have any. It uses a popular low-carb standby—Swerve—to add sweetness without the sugar content.
Servings: 10
Time: 60 minutes
Ingredients:
Instructions:
Preheat oven to 350ºF. Place rack in center of the oven.
Grease an 8×4-inch loaf pan with butter or coconut oil and line with parchment paper so the paper overlaps the sides like handles. Grease the parchment paper lightly.
Sift almond flour to break up lumps.
In a large bowl, stir together almond flour, salt, baking soda, and spices. In a separate bowl, whisk together the eggs, pumpkin, Swerve, and vanilla extract. Make a well in the center of the dry ingredients, and pour in the wet. Gently stir until batter is just combined. Fold in any mix-ins.
Scrape into prepared loaf pan, and smooth the top of the batter. Bake for 43–46 minutes, or until a toothpick inserted in the center of the loaf comes out clean. Remove from oven and set aside to cool (for about 30 minutes). Lift the bread out using the parchment handles, peel off the paper, and slice.
Store leftovers in an airtight container for 5 days in the refrigerator. To freeze, wrap bread tightly (aluminum foil works) and store in freezer for 3 months.
Nutritional Information (per serving):
Calories: 137Fat: 10.7 gramsProtein: 6.2 gramsNet Carbs: 2.2 grams (plus sugar alcohol from Swerve)
Gluten-free, Low-Carb Pumpkin Bread Author: Mark's Daily Apple Prep Time: 5 Cook Time: 45 Total Time: 50 minutes 
Yield: 10 slices Diet: Gluten Free [image error] Print Recipe [image error] Pin Recipe Description Gluten-free and low-carb version of the pumpkin spice bread you know and love!
Ingredients1 ½ cups blanched almond flour
½ teaspoon fine sea salt
¾ teaspoon aluminum-free baking soda
2 ½ teaspoons ground cinnamon
½ teaspoon ground cloves
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
4 large eggs
¾ cup organic pumpkin puree (not pumpkin pie filling)
¼ cup Swerve
1 teaspoon vanilla extract
½ cup of optional mix-ins: chopped pecans or walnuts
InstructionsPreheat oven to 350ºF. Place rack in center of the oven.
Grease an 8×4-inch loaf pan with butter or coconut oil and line with parchment paper so the paper overlaps the sides like handles. Grease the parchment paper lightly.
Sift almond flour to break up lumps.
In a large bowl, stir together almond flour, salt, baking soda, and spices. In a separate bowl, whisk together the eggs, pumpkin, Swerve, and vanilla extract. Make a well in the center of the dry ingredients, and pour in the wet. Gently stir until batter is just combined. Fold in any mix-ins.
Scrape into prepared loaf pan, and smooth the top of the batter. Bake for 43–46 minutes, or until a toothpick inserted in the center of the loaf comes out clean. Remove from oven and set aside to cool (for about 30 minutes). Lift the bread out using the parchment handles, peel off the paper, and slice.
Store leftovers in an airtight container for 5 days in the refrigerator. To freeze, wrap bread tightly (aluminum foil works) and store in freezer for 3 months.
Category: Breakfast
Method: Baking
Cuisine: American Nutrition Serving Size: 1 slice Calories: 128 Fat: 10.7 g Saturated Fat: 1.2 g Unsaturated Fat: 8.3 Trans Fat: 0 Carbohydrates: 4.4 g Fiber: 2.2 g Protein: 6.2 g Cholesterol: 74 mg Net Carbs: 2.2 g Keywords: gluten free pumpkin bread, low carb pumpkin bread, sugar-free pumpkin bread, low glycemic index pumpkin bread
Did you make this recipe? Share a photo and tag Mark's Daily Apple — we can't wait to see what you've made!
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