Mark Sisson's Blog, page 42

Is Perfectionism Ruining Your Health?

If you’re wondering if you’re a perfectionist, I’d say there’s a good chance you are. Or at least have perfectionist tendencies. I know I do. After all, who doesn’t want to be perfect? Who doesn’t want to be the one who gets the gold stars, the big wins, and the admiration?

Perfectionism is one of those traits people typically see as a positive, but underneath it is often self-defeating thoughts and emotions, low self-esteem, stress, and chronic anxiety, which actually make it harder to achieve your goals. And, if I’m being honest here, it makes it harder to function in general.

As a health coach, I see this all the time, and I know what it feels like. The procrastination, the all-or-nothing thinking, the unrealistic standards. My clients get so wrapped up in trying to “get it right,” that it defeats the whole purpose of working with someone to get their health on track in the first place.

What is Perfectionism Anyway?

Psychologists describe perfectionism as the tendency to demand an extremely high or even flawless level of performance (from yourself or others) — significantly more than what’s required from the situation. It’s the unhealthy belief that anything less than perfect is unacceptable. No pressure, right?

It’s a combo of excessively high personal standards and overly critical self-evaluations. And it sets you up for feeling shame, judgement, and blame, which then leads to more of those debilitating, self-defeating thoughts.

Being motivated is great. But there’s a big difference between healthy motivation and aiming for perfection. Healthy motivation looks like self-focus, self-compassion, and having a growth mindset, while perfection is more about people-pleasing, fear, and control.

 

Got These Perfectionist Traits?

The issue with perfectionism, and the reason it’s important to know if you have any of these characteristics, is that, despite their intentions, perfectionists actually end up achieving less and stressing out more than those with healthy motivation. Their goal is to be perfect, yet they’re self-sabotaging every step of the way.

Common traits of perfectionists:

ProcrastinationFear of FailureResults-FocusedHighly CriticalOverthinkingUnrealistic StandardsAll-or-Nothing ThinkingLow Self-EsteemDefensiveHave a Hard Time Receiving ComplimentsTrouble Celebrating SuccessesNeed Outside ValidationSo, What Causes Perfectionism?

Researchers say it stems from the belief that your self-worth is based on your accomplishments. If you got rewarded for getting straight A’s on your report card, scoring the winning goal, having flawless dance recitals, or being a “good kid” and cleaning your plate — and felt compelled to continue achieving so that you’d keep receiving outside validation, congratulations, you’re probably a perfectionist.

Perfectionism can also be learned by growing up around perfectionist parents. Maybe you used to hear them openly criticize themselves, or second-guess their choices, or blame themselves for your missteps. If so, it’s easy to see how you could pick up those behaviours yourself.

Sound like you? If so, you’re not alone. Perfectionism has increased by 33% over the past 30 years and it’s taking a huge toll on mental health. In this study published by the American Psychological Association, researchers analyzed data from 41,641 American, Canadian, and British college students from 1989 to 2016. Participants answered questions in the Frost Multidimensional Perfectionism Scale (FMPS), a 35- question self-reported measure with four sub-scales of perfectionism:1

Concern over mistakes and doubts about actionsExcessive concern with parents’ expectations and evaluationExcessively high personal standardsConcern with precision, order, and organization

More recent generations reported significantly higher scores. Turns out, social media is at least partially responsible for that rise. College students (and pretty much everyone on the planet) are feeling the pressure to perfect themselves in comparison to others, which leads to body and financial dissatisfaction, having unattainable education and career goals, and a myriad of other issues all centered around lack.

It’s not just mental health that takes a hit either. In addition to clinical depression, anxiety, burnout, and eating disorders, perfectionists have an increased risk of developing high blood pressure and heart disease due to self-imposed stress and perceived failure.2, 3 They also tend to have a harder time recovering from heart attacks and managing auto-immune conditions.4

How to Overcome a Perfectionist Mindset

When I work with clients, my goal is to help them get out of their own heads — and out of their own way — so they can easily and effortlessly reach their goals. These strategies do just that. Follow along and see if you can start to tame some of your perfectionist tendencies.

Check Your Motivations. When you think about something you want to achieve, ask yourself why you want to achieve it. Do you want to lose the weight/get the promotion/crush the workout because it makes you feel good to do it? Or because you like being perceived as someone who’s accomplished, successful, and smashing every goal they put out there? There’s no wrong answer here, but getting clear on the intentions behind your actions will help you know if you’re doing it for internal or external validation.Label Your Fear. Harvard psychologist, Susan David plays an icebreaker party game with the execs she coaches where everyone writes their biggest fear about themselves on a sticky note, slaps it on their chest, and goes about the party introducing themselves. It could be anything from their personal or professional life, like, “I’m a fraud,” “I’m boring,” or “I’m unlovable.” As a result, the fear that once had so much power over them is tamed. They see their thought as just that — a thought. And because they’re dealing with it in a lighthearted way, it starts to lose its power over them.Try this: Write down 3-5 of the biggest fears you have about yourself or your abilities, then choose the one you feel is your biggest obstacle. You don’t have to wear it sticky-note-style, just notice how it’s hold on you changes once it’s out of your head and on to paper.Don’t Compare. Social media is pretty much a highlight reel of people’s lives. That said, it’s hard to avoid the comparison mindset when you see others out loving life, while you’re struggling just to get out of bed in the morning. The easiest way to stop this behaviour is to delete social media apps from your phone. Still feel the need to scroll? Practice being more mindful when you do, being aware that these are curated moments and that everyone — even the people with a million followers — have plenty of imperfections too.Set Realistic Goals. Don’t set the bar so high that most of the things you do feel like you’re failing. Just because you can run PR your marathon time, work 20-hour days, and eat paleo 100% of the time, doesn’t mean you should. Instead, learn how to set realistic goals for yourself.Try this: Think about an important goal you have. It could be in your career, your health, your family, doesn’t matter. Then, using the SMART goal technique, break it down into specific, attainable, measurable, relevant, and timely steps. Not only does this make it easier to reach your goal, it boosts your confidence.Give Yourself Credit. You’re already keeping a journal, right? Great. Take a few minutes to celebrate all of the progress, the positive actions, and choices you’ve made each day — without diminishing them or dismissing them as luck or unproductive. Regularly giving yourself praise, and allowing yourself to receive it, helps build your self-validation muscle.Loosen Your Grip. If the voice in your head constantly reminds you that you’re not doing it right, chances are, it’s telling you when others aren’t doing it right too. Even if you don’t act on them, these irrational thoughts can get in the way of relationships, and really, your own sanity. Notice when you get overly uptight about a friend or co-worker being five minutes late to a meeting or when your spouse has imperfect form on their squats. Then, start to challenge your perfectionist thoughts.Try this: Ask yourself if the situation is really as irritating as it feels, if it matters if they do their exercises slightly wrong, and if you need to control everything about it. If the answer is yes, get curious about why that is.Are You a Perfectionist?

Demanding a flawless performance from yourself or others, getting bogged down in the details, and believing wholeheartedly that anything less than perfect is unacceptable is not only extremely draining, it can lead to serious mental, emotional, and physical ramifications, from anxiety, depression, and burnout to heart disease and high blood pressure.

If you feel like perfectionism is starting to mess with your health, break the cycle by following these six strategies or reach out to a qualified behaviour change specialist — you can find some great ones here.

Check your motivationsLabel your fearDon’t compareSet realistic goalsGive yourself creditLoosen your grip

Are you a perfectionist? Tell me about your experience with it below.

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Gua Sha: Lymphatic Massage for the Face and Body?

As a devoted fan of skincare, at-home spa treatments, and, most recently, face yoga, I’m always on the lookout for new ways to pamper myself. Thus, I couldn’t help but notice the recent uptick in beauty influencers raving about their Gua Sha stones, jade rollers, and similar facial massage tools. Besides the fact that the tool themselves are quite beautiful, the purported benefits had me intrigued.

Gua Sha facial massages supposedly work by enhancing lymphatic drainage in the face and neck, leading to smoother, clearer skin. The lymphatic system plays a central role in immunity, and it also works to clear waste products from your tissues. In the beauty and wellness industries, Gua Sha is frequently promoted as a way to “detoxify.” That term always gives me pause, especially when the detoxifying service in question costs more than my car payment. Futhermore, Gua Sha comes from traditional Chinese medicine, or TCM, and I’m always wary of the American beauty industry co-opting and commodifying traditional practices from other cultures.

At the same time, I do want a well-functioning lymphatic system, and facial massage feels fantastic, so I was motivated to check out this practice for myself. Here’s what I learned.

What is Gua Sha?

Gua Sha is an ancient Chinese medicinal practice in which a practitioner uses a rounded tool to scrape the skin of a person suffering from a malady like heatstroke, common cold, or fever. I say “practitioner,” but throughout history, Gua Sha was primarily a folk remedy. Your grandmother or mother would likely be the one to grab a soup spoon, coin, or bit of horn and set about scraping your back when you fell ill.

The scraping is designed to form petechiae, little pinprick spots under the skin that look like a flat rash. In fact, Gua Sha is variously translated as “scraping petechiae,” “scraping bruises,” or “scraping sand.” In TCM, the color of the petechiae—which might appear as red, pink, purple, or brown—is indicative of the patient’s underlying health problems.

Traditional Gua Sha usually focuses on the limbs, buttocks, back, and neck, and it is specifically used as a medical intervention. The modern beauty trend focuses on the face and is predominantly cosmetic (though the line is blurry when medical-sounding terms like lymphatic drainage are used to promote facial treatments). Both practices employ flat, rounded tools usually made from stone, wood, bone, horn, or ceramic, but that’s about where the similarities end. While traditional Gua Sha usually isn’t painful, it’s also not gentle. The scraping should leave a mark, and you may be sore for a couple days after receiving a treatment. Facial Gua Sha is billed as rejuvenating, the light strokes should not raise petechiae on the face.

For lack of better terms, I’ll use “traditional Gua Sha” and “facial Gua Sha” to distinguish the two for the remainder of this post, although some people argue that the term Gua Sha shouldn’t be used to describe cosmetic facial massage.https://www.acupuncturetoday.com/mpac...

 

What Benefits Does Gua Sha Offer?

Gua Sha appears in written records during the Ming Dynasty around 1,500 years ago, but the practice is probably considerably older than that. As a traditional remedy, it has long been used to treat all manner of illness or chronic pain.

There’s not a lot of contemporary research on Gua Sha, but a handful of studies validate that Gua Sha can help patients suffering from back and neck pain.https://pubmed.ncbi.nlm.nih.gov/21276... https://pubmed.ncbi.nlm.nih.gov/22928... https://pubmed.ncbi.nlm.nih.gov/24187... https://pubmed.ncbi.nlm.nih.gov/25335... Individual studies have also found that Gua Sha can alleviate symptoms of diabetic peripheral neuropathy,https://pubmed.ncbi.nlm.nih.gov/31003... improve the breastfeeding experiences of new mothers,https://pubmed.ncbi.nlm.nih.gov/18270... and provide relief for women experiencing perimenopausal complaints like hot flashes and insomnia.https://pubmed.ncbi.nlm.nih.gov/27760...

As for cosmetic applications, facial Gua Sha enthusiasts promise a more youthful and sculpted appearance, glowing skin, and fewer wrinkles. Some bodyworkers claim that Gua Sha techniques can be used to reduce cellulite and bloating. However, the evidence is anecdotal at this point. You’ll have to satisfy yourself with the (admittedly impressive) before-and-after shots on social media. From what I can tell, any cosmetic benefits you derive will probably be short-lived unless you maintain a regular treatment regimen.

How Does Gua Sha Work?

According to TCM, traditional Gua Sha works by balancing qi, the energy or life force that flows through the body. Practitioners scrape Gua Sha tools along certain pathways or meridians to release blockages and move stagnant energy. Acupuncturists sometimes use Gua Sha alongside needling since both practices focus on energy channels within the body.

From a Western medical perspective, the mechanisms underlying Gua Sha’s beneficial properties are not well understood. Gua Sha might work by increasing circulation, exerting anti-inflammatory effects, protecting cells from oxidative stress, modulating the pain response, or all of the above.https://pubmed.ncbi.nlm.nih.gov/28619... https://pubmed.ncbi.nlm.nih.gov/19718... https://brjp.org.br/article/doi/10.59... As with other types of tool-assisted bodywork such as the Graston technique, Gua Sha may also help improve mobility by reducing scar tissue and promoting collagen synthesis.https://www.ncbi.nlm.nih.gov/pmc/arti... However, these proposed effects are largely hypothetical at this point, because the research on Gua Sha is fairly scant.

Can Gua Sha Promote “Lymphatic Drainage?”

“Lymphatic drainage” and “lymphatic massage” are buzzwords in the beauty and wellness spaces, but what do they mean? To put it simply, the lymphatic system circulates a fluid called lymph in much the same way your circulatory system moves blood throughout the body. Lymph sits in the space between cells and acts as a collection system for cellular waste products and debris. Lymphatic vessels drain the lymph and transport it to lymph nodes that act as filters before returning the lymph to the bloodstream to be deposited back among the cells.

I’m oversimplifying a complicated process here, but suffice it to say that your lymphatic system cleans your tissues, so to speak. The lymphatic system also delivers immune cells called lymphocytes throughout your body to fight off foreign invaders. So yeah, it’s pretty important.

The question is: does Gua Sha do anything to help the lymphatic system function optimally? Maybe. In certain acute conditions, lymph fluid can become trapped in the tissue and cause significant swelling, a condition called lymphedema. Left untreated, lymphedema can lead to severe issues like infection. Doctors will sometimes use massage techniques called manual lymphatic drainage to try to push fluid out of the tissues.https://pubmed.ncbi.nlm.nih.gov/20559... https://pubmed.ncbi.nlm.nih.gov/32803... Theoretically, traditional Gua Sha could exert similar effects if the techniques overlap, but I wasn’t able to find any studies showing that Gua Sha is effective for treating lymphedema.

A couple of studies have demonstrated that Gua Sha increases microcirculation under the skin’s surface, which could lead to enhanced fluid exchange between the blood vessels, interstitial fluid between cells, and lymph vessels.https://pubmed.ncbi.nlm.nih.gov/17905... https://www.ncbi.nlm.nih.gov/pmc/arti... In plain speak, these studies do suggest that Gua Sha promotes the movement of lymph within the lymphatic system, which could be one mechanism by which Gua Sha exerts beneficial effects. More research is needed, though.

The (Dubious?) Claims of Lymphatic Massage for Skin Benefits

Beauty experts will tell you that facial Gua Sha works by improving lymphatic drainage and clearing “toxins” — toxins which are “known” to lead to dryness, blemishes, and all manner of skin maladies. These claims are everywhere on the Internet. The problem is, it’s not clear that poor lymphatic drainage is at the root of skin issues in the first place, nor that facial massage promotes beneficial lymphatic drainage in people with normally functioning lymphatic systems. Some clinicians do use manual lymphatic drainage to help patients with lymphedema of the head and neck, which can occur due to surgery to remove cancerous lymph nodes in the neck, for example.

It’s not that facial Gua Sha is useless. Plenty of people swear by it and derive a lot of pleasure from including it in their beauty routines. I’m just not sure the benefits are due to lymphatic drainage or anything along those lines. It seems at least as likely that it works by moisturizing the skin (you put oils or serums on the skin to allow the Gua Sha stone to glide), increasing circulation, and promoting relaxation.

Performing Gua Sha at Home

First and foremost, is it safe? Generally yes, as long as you know what you’re doing. However, whenever you have a specific medical concern, it’s always best to consult a trained professional and let them do the work. Gua Sha is not recommended for folks with circulatory problems or wounds, rashes, or other skin issues.

Facial Gua Sha is also safe to perform at home, but again, make sure you know what you’re doing. Don’t pull too hard on delicate under-eye skin and try not to poke yourself in the eye with your tool. Otherwise, as long as you’re gentle, it can be a soothing and relaxing addition to your self-care regimen.

Gua Sha FAQsWhat is Gua Sha?

Gua Sha is an ancient Chinese medicinal practice in which a practitioner uses a rounded tool to scrape the skin for healing purposes. It may help alleviate pain and inflammation. Today, Gua Sha stones are also marketed as beauty tools for performing facial massage.

Is Gua Sha safe?

Both traditional Gua Sha performed on the body and facial Gua Sha massage are generally regarded as safe. However, Gua Sha is not recommended for people with circulatory problems, skin issues like rashes or wounds, or recent surgeries unless your doctor says otherwise.

What tools and oils should I use with Gua Sha?

Gua Sha practitioners use rounded tools made from stone, wood, animal bone, horn, or ceramic, as well as household implements like soup spoons and coins. Gua Sha facial stones are often made of semi-precious stone like rose quartz. Almost any oil will work. Jojoba oil is a neutral, hypoallergenic option.

What is lymphatic massage?

The lymphatic system circulates a fluid called lymph, which carries immune cells and clears waste products from tissues. Lymph travels through vessels similar to blood vessels, but it can be trapped in tissue, causing swelling and infection. Lymphatic massage can help relieve swelling and promote lymphatic drainage.

Does Gua Sha work to promote lymphatic drainage?

Proponents claim that it does. However, very little research has been done on Gua Sha, so it’s not clear how Gua Sha works. While Gua Sha may act on the lymphatic system, there are other possible explanations for its beneficial effects. More studies are needed.

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References https://www.acupuncturetoday.com/mpacms/at/article.php?id=33967&nr=thttps://pubmed.ncbi.nlm.nih.gov/21276190/https://pubmed.ncbi.nlm.nih.gov/22928824/https://pubmed.ncbi.nlm.nih.gov/24187865/https://pubmed.ncbi.nlm.nih.gov/25335248/https://pubmed.ncbi.nlm.nih.gov/31003681/https://pubmed.ncbi.nlm.nih.gov/18270940/https://pubmed.ncbi.nlm.nih.gov/27760084/https://pubmed.ncbi.nlm.nih.gov/28619301/https://pubmed.ncbi.nlm.nih.gov/19718012/https://brjp.org.br/article/doi/10.5935/2595-0118.20190050https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331993/https://pubmed.ncbi.nlm.nih.gov/20559172/https://pubmed.ncbi.nlm.nih.gov/32803533/https://pubmed.ncbi.nlm.nih.gov/17905355/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5028785/

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Tangy Pork and Pineapple Kebabs

How to give any main dish a “wow” factor? Add a touch of sweetness to a savory dish. These grilled pork and pineapple kebabs are tangy and smoky with just the right amount of sweetness from fresh pineapple. You can serve these with just about any side dish for a BBQ meal that keeps you coming back for more.

Here’s how to make them.

Ingredients1.25 lbs. boneless pork loin chops, cut into 1-1.5” chunks1.5 cups chunks of pineapple1 red bell pepper, chopped into large pieces1 yellow bell pepper, chopped into large pieces1 red onion, cut into chunks1/2 cup Primal Kitchen® Golden BBQ Sauce3.5 tbsp. Primal Kitchen® Avocado Oil, divided1 Tbsp. honey1 tsp. apple cider vinegar1/2 tsp. smoked paprika1/4 tsp. black pepper1/4 tsp. garlic powder1/4 tsp. onion powder1/4 tsp saltDirections

In a bowl, combine the Primal Kitchen Golden BBQ sauce with 2 tablespoons of avocado oil, honey, apple cider vinegar, paprika, pepper, garlic, onion, and salt. Toss the pork chunks in the marinade and place the bowl in the fridge for two hours.

Toss the chopped peppers and onions in the remaining avocado oil along with a pinch of salt and pepper.

After the pork has marinated, thread the pork, vegetables, and pineapple chunks on skewers in an alternating pattern. Rub any remaining marinade from the bowl on top of the skewers.

Note: If you are using wooden skewers, be sure to soak them for 30 minutes prior.

Preheat your grill to medium-high heat. Once very hot, place the skewers on the grill. Allow them to grill for 4-5 minutes on each side, or until the internal temperature of the pork is at least 145 degrees Fahrenheit.

Allow the skewers to rest for a few minutes. Top with chopped cilantro and serve alongside more of the Golden BBQ Sauce.

Tip: The amount of time the skewers take to cook will vary based on how large you cut the pork, the fat content of the pork cut you use, and how well done you’d like the pork. When in doubt, use a meat thermometer!

 

 

 

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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} Tangy Pork and Pineapple Kebabs Author: Mark's Daily Apple Prep Time: 5 min Cook Time: 15 min Total Time: 20 minutes Yield: 6 kabobs Diet: Gluten Free Print Recipe Pin Recipe Description

Tangy, sweet and savory BBQ pork pineapple kebabs on the grill.

Ingredients

1.25 lbs. boneless pork loin chops, cut into 1–1.5” chunks

1.5 cups chunks of pineapple

1 red bell pepper, chopped into large pieces

1 yellow bell pepper, chopped into large pieces

1 red onion, cut into chunks

1/2 cup Primal Kitchen® Golden BBQ Sauce

3.5 tbsp. Primal Kitchen® Avocado Oil, divided

1 tbsp. honey

1 tsp. apple cider vinegar

1/2 tsp. smoked paprika

1/4 tsp. black pepper

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp salt

Instructions

In a bowl, combine the Primal Kitchen Golden BBQ sauce with 2 tablespoons of the avocado oil, honey, apple cider vinegar, paprika, pepper, garlic, onion and salt. Toss the pork chunks in the marinade and place the bowl in the fridge for 2 hours.

Toss the chopped peppers and onions in the remaining avocado oil along with a pinch of salt and pepper.

After the pork has marinated, thread the pork, vegetables and pineapple chunks on skewers in an alternating pattern. Rub any remaining marinade from the bowl on top of the skewers. 

*Note: If you are using wooden skewers, be sure to soak them for 30 minutes prior.

Preheat your grill to medium-high heat. Once very hot, place the skewers on the grill. Allow them to grill for 4-5 minutes on each side, or until the internal temperature of the pork is at least 145 degrees Fahrenheit.

Allow the skewers to rest for a few minutes. Top with chopped cilantro and serve alongside more of the Golden BBQ Sauce.

Notes

The amount of time the skewers take to cook will vary based on how large you cut the pork, the fat content of the pork cut you use, and how well done you’d like the pork. When in doubt, use a meat thermometer!

Category: Lunch, DinnerMethod: GrillingCuisine: American Nutrition Serving Size: 1 skewer Calories: 324.9 Sugar: 11.2 g Sodium: 378.7 mg Fat: 20.4 g Saturated Fat: 5.1 g Unsaturated Fat: 14 g Trans Fat: .1 g Carbohydrates: 13.34 g Fiber: 1.8 g Protein: 21.3 g Cholesterol: 55.6 mg Net Carbs: 13.34 g

Keywords: bbq pineapple kebabs, bbq kebabs, grilled kebabs

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New and Noteworthy: What I Read This Week—Edition 139

Research of the Week

While processed meat intake was linked to worse cognitive health, unprocessed meat intake was linked to better cognitive health (although they didn’t emphasize that last part in the conclusion).

Babies born with higher levels of oxidized LDL in their cord blood have poorer pancreatic beta cell function.

For learning to read, handwriting is more effective than watching videos or typing.

Kefir is great for glycemic control.

Eating a diet high in fermented food increases microbial diversity in your gut and lowers inflammatory markers.

New Primal Blueprint Podcasts

Episode 508: Logan Ury: Host Elle Russ chats with Logan Ury, behavioral scientist turned dating coach.

Episode 509: Lifestyle Tips for Testosterone Optimization, Part 1: Brad Kearns tells you how to improve your hormonal health.

Health Coach Radio: Ashleigh VanHouten thinks life is too short to wear a suit every day.

 

Media, Schmedia

South Korea banning high-BPM gym music to prevent the spread of COVID.

Every city should have urban sheep.

Interesting Blog Posts

Lipid thoughts.

Social Notes

Reminder.

Weather drones.

Everything Else

The future is stranger than you can imagine.

“Bird brain” no longer an insult.

HDL protects against lipopolysaccharide damage.

Things I’m Up to and Interested In

Incredible assertion: Should we be assuming all health research is fraudulent until proven otherwise?

Interesting letter: Did a recent study hide the harmful effects of a low-fat diet?

Makes sense: Living near or in the woods is good for kids’ mental health.

I’ve always known this: Beavers make everything better.

Seems like a worthy cause: Stop the eviction of 80,000 Maasai.

Question I’m Asking

Are you traveling this summer?

Recipe CornerKinilaw, a kind of “Filipino ceviche.”Eggplant bolognese (don’t worry, there’s meat too).Time Capsule

One year ago (Jul 17 – Jul 23)

What Do Antioxidants Actually Do? — Well, what do they?Do You Have Text Neck, or Nerd Neck? How to Fix Forward Head Posture  — How to fix it.Comment of the Week

“I like to batch cook and then freeze until needed. Proteins grow histamines as they age and freezing greatly slows this growth. It’s easy to defrost in the microwave.”

–Good tip especially for people sensitive to histamines.

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Ask a Health Coach: No Time for Self-Care?

Hey folks! In this week’s Ask a Health Coach, Erin is answering your questions about eating primally on the road, what to do when you feel like you’re forcing yourself to exercise, and the role coherent breathing plays in reducing anxiety. Got a question for Erin? Post it below or over in our Mark’s Daily Apple Facebook group.

 

Angela asked:

“I have a predicament. I’m a small business owner and drive a lot during my day. I don’t get a lot of time for lunch, I just eat when I’m driving, so for the last 3 months I’ve been eating sandwiches (NOT primal, at all). All of my symptoms have come back in full force (migraines, acid reflux, etc.), and today I stepped on the scale and have gained 20 lbs!! What can I pack for lunch that can be eaten while also driving?”

Ok, so I’m dying to know. If you own the business, can’t you schedule time to eat? My guess is that you’re the one who makes the schedule. So, in theory, you could arrange to give yourself a 30-minute break in the middle of the day for a satisfying, satiating meal, where you’re not driving, multi-tasking, or taxing your central nervous system with added stress.

You’ve Got to Rest to Digest

Each of us has a built-in on-off switch for our digestive and metabolic systems. Driving around, urgently eating sandwiches (or any food, really; let’s not blame the sandwiches for this) turns on your sympathetic nervous system, also known as the fight or flight response. This response kicks in anytime you experience stress — both real and perceived. Thinking about an urgent meeting? Worried about traffic? Judging yourself for the extra 20 pounds? These are all stressors. And they all signal your body to sub-optimally digest food, which can lead to acid reflux, bloating, and yes, weight gain.

Eating on the go is a recipe for digestive dysfunction, regardless of if lunch is a sandwich or meat on a stick. Wherever possible, it’s best to have your body in a parasympathetic state to properly digest food. Even just the sight and smell of food triggers your brain to start releasing digestive enzymes. Plus, when you’re relaxed, you’re more apt to chew your food versus snarfing it down because you’re short on time.

 

I Don’t Love the “On-the-Go” Meal

Hear me out, because sometimes I know it’s simply a reality that we will be super busy and eating on the run. I just ask that it’s the exception, not the norm, wherever possible. I don’t have a handy list of hand-held Primal lunches you can eat while driving, and here’s why: Call it self-care, self-love, or respecting yourself enough to make time for a supportive meal, when you say you need to the world’s fastest and easiest meal idea, what I hear is: “I’m not an important enough line item on my own To Do list.” I hear that staying in a steady stream of stress is more important to you than allowing your body to embark on the miraculous process of digestion.

Your awareness around your migraines and acid reflux is awesome. But swapping bread for a lettuce wrap isn’t the (only) answer you need. Getting grains and processed food back out of your diet will be a big part of feeling better, but it’s only part of the equation. Figure out how to make time for a proper lunch — one where you’re not stressing out behind the wheel. Since you’re the boss of your own small business, my question back to you is: can you set aside even 30 minutes to forage for something more nourishing?

Lauren asked:

“I know I should be exercising more (I still have about 15 lbs to lose), but I constantly feel frazzled with zero energy to put toward workouts and even less interest in going to the gym. Any tips for helping me get reinspired?”

The “should” rears its ugly head. “I should have lost this weight,” “I should be exercising more,” “I should make time.” Often what we’re really saying to ourselves is that “I should be more like someone else.” The word should is an illusion designed to shame us into a false sense of self.

Every time you force yourself to do something (which is what you’re doing whenever you do something because you think you “should”), you’re consciously draining your energy. Each time you act in a way that’s out of alignment with what intuitively feels right to you, you’re neglecting who you are on an authentic level. And most importantly, using the word should implies that you’re not being accepting of who you are — you’re rejecting yourself on the most basic level.

Since your question is not about exercise advice, but is about getting reinspired to move more, let’s try this. Instead of forcing more time on the treadmill or in the weight room, take a step back to see where these feelings are coming from. In my experience, it’s often lurking in one of two places:

Internal pressure = I need to look a certain way, and exercise is the way to attain itExternal pressure = Someone else thinks or has suggested to me that I should be exercising more (note: these could be the fit-fluencers in your Instagram feed!)Enter Self-Compassion

Right now, you feel the pressure to exercise more. But it’s not about getting to the gym or losing the weight, is it? The word should indicates regret and rejection, and it’s often rooted in negativity and critical thinking. I don’t know about you, but I’m much more productive when I operate about of a place of self-compassion and positivity. I’m much more apt to do something that brings me joy rather than wallow in self-criticism.

Research proves that self-compassion can lead to making healthier food choices, mitigate the effects of regret, and even promote self-improvement efforts.1

What if you put the weight loss aside and treated yourself with kindness instead of negativity? What if you loved and appreciated your body for the miracle it is? What if you practiced a little self-compassion?

When you remove the energy-draining pressure of all the shoulds from your life, you’ll start to notice that you naturally have more motivation to do whatever it is you want to do. Heck, once the pressure’s off, you might even like going to the gym.

Brian asked:

“My office is starting to implement a hybrid work model, and as much as I hate to admit it, I’m feeling anxious about going back. What can I do to help get over it?”

Post-pandemic anxiety is a real thing, so as much as you might be looking for ways to “get over it,” it’s important to cover a few basic things first.

For more than a year, you (and everyone else) have been told to stay home to stay safeYou’ve got an established routine working from homeAnytime you venture into a new routine or habit, there’s a certain level of uncertaintyThe brain doesn’t like uncertaintyUncertainty = Anxiety

For a lot of people, not knowing what’s around the corner is a huge source of anxiety, fear, and stress. The brain is constantly making judgements about what’s safe and what isn’t based on your existing beliefs. And if it isn’t sure what’s happening next, it can’t do its job of protecting you.

Depending on how you’re wired, your brain may also like to assume the worst, jumping to fear-based conclusions, overestimating threats, and underestimating your ability to handle them. You can thank your innate survival instincts for that.

How Breathing Can Override Your Thoughts

Your thoughts are just thoughts — they’re not truth. And just because your brain is thinking them, it doesn’t mean you’re stuck with them. Research shows that changing how you breathe can send a signal to the brain that adjusts the parasympathetic branch of the nervous system. By breathing a certain way, you can slow down your heart rate, improve digestion, boost your immune system, and reduce the release of the stress hormone cortisol.

Studies also prove that breathing can positively affect chronic issues like insomnia, PTSD, depression, ADD, and anxiety.2

While there are plenty of breathing techniques out there (and just as many apps to guide you through it), the one I recommend is called coherent breathing where you breathe through your nose at a rate of 5 breaths per minute . Do this quick exercise with me and bookmark this page so you can come back to it when you need it:

Sit quietly away from distractionsBreathe in through your nose for a count of sixBreathe out through your nose for a count of sixRepeat 4 more times

If you’ve never practiced coherent breathing before, you may have to work up to the 6-second count, but it’s worth it if you want to wrangle your thoughts, calm your anxiety, and get to a place where the thought of going back to work doesn’t make you want to hide under the covers.

Do you make time for self-care? Let me know in the comments.

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Help! I Can’t Stop Snacking!

The good news: After a rough year and a half, many people are finding their way back to something like “normal” (even if it’s a new normal).

The bad news: We picked up some not-so-helpful habits during our time underground. You’re not alone if you’re emerging from your cocoon feeling a little worse for wear!

There’s no time like the present to start shedding those bad habits so you can get back to being the glorious butterfly you’re meant to be. For a lot of people, priority number one is getting their eating back on track.

“Help, I Can’t Stop Snacking!”

I wish I had a dollar for every time I’ve heard this in the past few months. Are we surprised? What with all of us stuck at home bored, overwhelmed, and in close proximity to the kitchen, snack attacks were bound to happen.

Let me go on record as saying that I don’t think snacking is always a problem. Yes, we’re big fans of intermittent fasting around these parts, and snacking is widely maligned in the ancestral health world at large. I haven’t forgotten that Mark’s most recent book is called Two Meals a Day!

There’s no denying that some folks make significant health gains when they start eating less frequently. At the same time, the empirical evidence for or against snacking is decidedly mixed. Some studies show that frequent small meals or snacks impair weight loss, glycemic control, appetite regulation, and various health markers. Others find that snacking is neutral or even beneficial for these same parameters.

As for the “humans aren’t meant to snack” argument, depending on their food environments, our paleolithic ancestors probably “snacked” as they foraged for plants that didn’t require cooking.https://www.ncbi.nlm.nih.gov/pmc/arti... You’re telling me that every one of those delicious berries made it back to camp? I think not. However, that’s not at all what snacking looks like today. Where modern humans run into trouble is with overconsumption of hyper-palatable, low-quality, pro-inflammatory foods. That concept would have been totally foreign to our ancestors, but it’s what most people mean when they say they “can’t stop snacking.”

If you’re stuck in a snacking rut, here are six things to consider:

Stop Snacking StrategiesSet Up Your Environment for Success

The lowest of the low-hanging fruit is to get rid of the snack foods in your environment. By “snack foods,” I mean the ones you have a hard time avoiding even when you’re not hungry. The ones you eat out of boredom or that you consume mindlessly. Foods that make you ask, “Why am I still eating this?” even as you keep putting more in your mouth.

This can be challenging when you live with people who aren’t on board with your way of eating. Family members and roommates might say they’re supportive. When the rubber meets the road, and you try to throw away all the chips, suddenly they’re less enthusiastic. If you can’t get rid of unsupportive foods, the next best thing is getting them out of sight. Designate a “not for me” cabinet and don’t open it. Ask roommates to keep certain foods in their room. Put a snack shelf in the garage instead of the pantry.

If snack foods mysteriously end up in your cart when you grocery shop, take advantage of online grocery shopping and curbside pick-up. You’re less likely to impulse buy this way. Try not to shop when you’re hungry or feeling emotionally vulnerable.

Practice Mindful Snacking

At its core, mindful eating is about tuning in to what you eat. As with any mindfulness practice, the goal is non-judgmental awareness. When you eat mindfully, you pay attention to the tastes and aromas of your food, the pleasure (or lack thereof) you’re deriving in the moment, and sensations of fullness. These observations help you choose foods that make you feel good and eat the appropriate amount of food for your body.

When it comes to curbing mindless snacking, the first step can be as simple as asking yourself, “Do I really want this?” If the answer is anything other than, “Definitely!” take a pause.

Mindless snacking has a lot in common with cravings in that they’re usually both driven by motivations other than hunger. Understanding why you wandered into the kitchen again allows you to make an informed decision. Are you actually hungry, or do you need movement, mental stimulation, rest, or comfort? A handful of salty trail mix is delicious, but it’s not the solution if your problem is that you got four hours of sleep last night, your boss just berated you on a Zoom call, or you’re totally and completely over the ennui of living through a global pandemic.

Maybe you are just a little hungry. In that case, enjoy the trail mix without judgment and without distraction. Step away from your laptop and give yourself a few minutes to focus on eating. Savor your snack, then stop when you’ve had enough. But if you’re not, what do you need to fill the void that you were going to try to fill with snacks?

Restructure Your Meals

If you’re frequently hungry between meals, chances are that you’re simply not eating enough at mealtime.

Folks who practice intermittent fasting may be especially susceptible to undereating. Based on the questions we get in our Facebook communities, many people struggle to eat enough calories, and especially enough protein, in a compressed eating window. Eating in a slight caloric deficit might not be a problem depending on your goals. However, failing to get enough protein will trip you up, if for no other reason than you’re unlikely to feel satiated (but for other reasons, too).

Meal frequency (how many meals?) and meal timing (when do you eat them?) both matter for health, but neither matter as much as eating enough nutrient-dense foods. That means that if you’re struggling to nourish yourself in one or two meals a day, adding a third meal or a substantial snack in between meals is probably the right call. Yes, even if you have to extend your eating window.

Likewise, if you’re delaying your first meal until you’re completely famished, you might be digging yourself into a hunger hole you can’t get out of no matter how much you eat later in the day. Consider eating earlier in the day, and make sure your first meal is a hearty one. I like the taste of fatty coffee as much as the next person, but it’s not a meal.

Choose Supportive Snacks

If you’re going to snack, opt for your typical Primal fare as opposed to “snack foods.” Based on the studies that found snacking to be beneficial, it’s best to snack on whole foods instead of hyper-processed foods—no surprise there—and include some protein or fiber for satiety.https://pubmed.ncbi.nlm.nih.gov/35415... https://pubmed.ncbi.nlm.nih.gov/23591... https://pubmed.ncbi.nlm.nih.gov/22648...

When possible, treat snacks more like small meals. Choose the same foods you would eat for a meal, just less of them. Primal-friendly grab-and-go options include:

Beef jerky, biltongNutsGreek yogurtFull-fat cottage cheeseHard-boiled eggsAvocadoVeggies and dip

Check out these past posts for more ideas:

20 Keto Snacks (All Under 5 Minutes)Keto and Primal Snacks for Busy Mom LifePrimal Snack Round-Up: 9 Tasty OptionsTry “Movement Snacking”

Before you grab a snack, try moving your body for a few minutes. A short exercise break can dampen cravingshttps://www.ncbi.nlm.nih.gov/pmc/arti... and distract you if you’re feeling snacky out of boredom or malaise. If you still want a snack after you finish, hey, at least you got a short workout in.

When you think about it, microworkouts are like movement snacks—quick, bite-sized, and satisfying.

Take a Nap

Every single time I write about hunger or cravings, I urge people to sleep more. Today’s no different. Sleep deprivation increases the desire to snack.https://www.ncbi.nlm.nih.gov/pmc/arti... And, when you’re tired, you’re less likely to gravitate towards those supportive snack options listed above. You’re going to be drawn toward more energy-dense, carbohydrate-rich foods.https://pubmed.ncbi.nlm.nih.gov/15583...

The bottom line is, it’s going to be hard to break your snacking habit if you’re chronically tired or otherwise not nourishing yourself—literally or figuratively.

References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424484/https://pubmed.ncbi.nlm.nih.gov/3541564/https://pubmed.ncbi.nlm.nih.gov/23591152/https://pubmed.ncbi.nlm.nih.gov/22648629/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4356559/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2615460/https://pubmed.ncbi.nlm.nih.gov/15583226/

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Home Gym Setups at Different Price Points

One thing the pandemic made clear is that it’s a good idea to have a home gym. For most of the year in some places, gyms were closed. They still are if you’re unlucky. And even after they opened, a significant portion of the population doesn’t even want to set foot in one out of fear of getting sick or because they have to wear a mask. I for one hate training in a mask and frankly won’t do it. Takes all the fun out of it. Plus, in some locations, going outside wasn’t an option. You couldn’t even go out to workout or take a walk without a “real reason.”

Home gyms are here to stay. But how can people with different budgets set up their home gym without sacrificing the quality of the resultant workout?

Today’s post is going to give different home gym setups for different budgets. I firmly believe that anyone of any means can have a “home gym” they can be proud of.

$25-$50

Slim pickings? Not really.

Now, you’re not going to be picking up any barbells and free weights and benches and squat racks, unless you get really lucky on Craigslist or at a garage sale. But you can get creative. Luckily you can still get a fantastic training session at your gym you only spent $50 to build.

Sledgehammer—$10-20Sandbags—$0.25, sand free or nearly soArmy surplus duffel bag—$15-252x3s or 2x4s—$5-10Doorframe pull-up bar—$20-30. This is a good one.Stretch bands—$50Used walker—$10 at GoodwillLarge rocks and logs—free, just go out to the forest and find themCar (repurpose the one you already have)

For sledgehammer ideas, read this old post of mine. Great way to mobilize your upper body, work your lats and shoulders and abs. Use it to break rocks or slam the ground or an old tire, and you get a great cardio session out of it.

Sandbags run heavy, about 50-60 pounds each. Sandbag workouts are great. You can stack those up and just carry them and go for a walk. You can put them on your shoulder. You can toss them, curl them, press them, squat them, deadlift them. And if you put those sandbags inside a durable army surplus duffel, you can get even more creative and increase the intensity of those movements even more.

Laying down some 2×3 boards are a great way to incorporate balance work into your daily life or workout. Walk forward and backward on them multiple times per day.

Doorframe pull-ups bars are self explanatory. Do pull-ups and, if you lower them to waist level, bodyweight rows.

The stretch bands/cords are very versatile—great for warming up, mobility work, and moderate strength training.

If you can find a used walker for cheap, they’re a great way to do dips. Most walkers can hold at least 300 pounds.

Large rocks and logs are self-explanatory, too. Lift and carry rocks. Lift and carry logs. You can even lift one end of the log, leaving the other end on the ground, and do presses, squats, and other lifts.

If you have a car and a friend willing to steer, you can throw it into neutral and push it. Better than sled training.

 

$100

With $100, you can start picking up some serious equipment.

Kettlebell—$50-100, depending on weightUsed airbike—$50-100Rings—$30Ab-roller—$15

Plus everything from the last section still applies.

With one kettlebell of sufficient weight you can do just about everything: swings and cleans for posterior chain, goblet squats and lunges for knee flexion, presses for shoulders, rows for back and biceps, Turkish getups for overall strength and stability, single arm farmers walks for core and grip. You can go high rep and intense for high intensity cardio or high rep and easy for low level cardio. It’s all inclusive. These are the best-priced kettlebells I’ve been able to find online and with free shipping.

An airbike might be the quickest path to metabolic conditioning. The harder you go, the harder it is. Just brutal. And while new ones run quite expensive, used ones are great. These are mechanical beasts that generally do not break down. If they do, they are easily fixed.

If you have something you can loop the rings over (tree branch, rafters, etc), you can do an incredible amount of upper body work. Dips, rows, pull-ups, pushups, static holds. Sky’s the limit.

An ab-roller is worth throwing in if you have the extra $15 laying around.

$250

At $250, you can start getting into “complete” gyms with real equipment. Still pretty bare bones, but complete.

2 kettlebells—$100-250, depending on weightUsed weights—$150-250, depending on weightUsed squat stand—$50-100Trap bar—$100-150, maybe used

Now you can buy more kettlebells. I’d recommend two of the same weight so you can do farmer’s carries and double swings/cleans/presses, or one bell at a weight you can comfortably handle for higher reps and one bell at a heavier weight you struggle with and use for lower reps.

As for used weights, you can often find a good set of barbells and weights for under $250 on Craigslist. If you’re just starting, the weights you get should tide you over for a year at least. If you’re experienced, you can always add more weights here and there as you go.

Squat stands are pricey new, but if you can find it used—perhaps alongside the barbell set—you’re set. If you’re handy and want to build it, do it. Or you can also just use saw horses.

Trap bar is an excellent all-purpose piece of equipment. Maybe my favorite weight training piece of all.

Unless you get a really good deal you’ll have to choose between the kettlebells and the weights. Good news is that both are relatively complete.

$500

$500 is where you can start splurging if you want but should probably still look for used gear.

Barbell/trap bar and weights—$150-$500Kettlebells—$100-$500X3 Bar Elite—$500Squat rack—$150-$300

For the barbell and weights, you can try used and have money left over for more gear. You can go new and get something right away, but you won’t have much money left over. A new barbell can run about $170+, weights are variable. For a ballpark idea, multiply the poundage by 1.7 to get the dollar amount. Smaller weights cost more per pound; heavier weights less.

If you go all kettlebells, you can get two manageable ones you can get overhead plus two heavier ones for squats, lunges, farmer’s walks.

I don’t have an X3 Bar elite myself, but my longtime friend and collaborator Brad Kearns has one and swears by it. It’s a stretch band system on steroids, allowing you to “lift” up to 600 pounds and hit all muscle groups. You can also travel with it. The closer you get to end range, the more resistance you face.

You may be able to find a good squat rack used with all the fixings: dip bar, pullup bar, bench. If so, grab it. Otherwise, you might need to go with a cheaper one. This looks like a decent squat rack that also lets you do pullups on it.

$1000+

Once you’re willing to drop $1000 or more, you can start approaching the level of elite gyms.

A new barbell/trap bar/both, weights, and rack are all within your reach.

Rubber mats for the flooring.

Ceiling height mirrors for the walls.

New sound system.

Inspirational posters.

Elaborate workout devices like glute ham raises, reverse hypers. Versaclimber (still the best cardio equipment ever made).

Things get easier. You don’t have to use your creativity or go find real world implements that double as weights. But you miss something when everything is “perfect” and “optimized.” For that reason, I recommend that even expensive home gym setups include things like large rocks or wooden logs or car pushes or sledgehammers.

Obviously, there is no upper limit. If you have the money, you can figure out a way to spend it on your home gym. But I’d argue that most people can get an adequate, even ideal workout at any budget level.

If you have any questions or input today, let me know down below. I’d love to hear about your own home gym setups, including the price if you don’t mind.

Take care, everyone.

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Perfect Spatchcock Whole Chicken Roasted in the Oven

Every home cook should have a no-fail recipe for oven-roasted chicken, one you can count on to always deliver golden skin and juicy, flavorful meat. A whole chicken provides the basis for a great soup, protein for your salads, a main ingredient for lettuce-wrapped sandwiches, or a delicious main course on its own. If you cook your chicken spatchcock style, it will cook much faster and more evenly than it would if you left it whole.

Here’s how to make an incredible roasted chicken in the oven, every time.

Perfect Spatchcock Whole Chicken Recipe Roasted in the Oven

Ingredients1 3.5-4.5 lb. chickenSalt and pepperSmall bunch of sage leaves3 Tbsp. Butter1/2 roughly chopped onion

 

Directions

Spatchcock your chicken by removing the backbone with a boning knife or kitchen shears, or ask your butcher to do it for you. Gently press the breasts down to flatten the chicken.

Season your chicken on all sides with salt and pepper. Don’t be shy with the salt, it will help your skin crisp up. If you have time, you can place your chicken on a pan with a rack and place it in the fridge uncovered overnight before cooking. This will help give you extra crispy skin. Otherwise, preheat your oven to 415 degrees.

Cut the butter into 3 pieces. Wrap 2-3 pieces of sage around the tablespoon of butter. Carefully loosen the skin covering each breast to make a pouch between the meat and skin. Place the sage and butter packet under the skin. Repeat with the other breast.

Place your chicken in a braising pan, stainless pan, or other oven-safe baking dish. Surround the chicken with butter, chopped onion, and a few more pieces of sage.

Place the chicken in the oven undisturbed for about 50-60 minutes. At that time, check the temperature with a meat thermometer at the thickest part of the breast and thigh. Once the chicken reaches 165 degrees Fahrenheit, remove the the chicken from the oven. If the chicken hasn’t reached the proper temperature yet, place the pan back in the oven until it does.

Allow the chicken to rest for about 10 minutes before slicing. Serve with your favorite salad or side dish. Leftovers are delicious in chicken salads, stews, or on top of salads.

 

TipsSpatchcocking the chicken helps yield crispy skin and a meal that cooks more quickly than a whole chicken. The length of time the chicken will take to cook will depend on the overall size of the chicken.To save time, you can choose to not spatchcock your chicken and instead roast it whole. To do so, repeat the same steps with the seasoning and butter, but place the chicken in a round or oval dutch oven and roast it that way. It will take longer than the 60 minutesLet the chicken rest at room temperature for 30 minutes before putting it in the oven. 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.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} Perfect Spatchcock Whole Chicken Roasted in the Oven Author: Mark's Daily Apple Prep Time: 10 Cook Time: 60 Total Time: 1 hour 10 minutes Yield: 6 servings Diet: Gluten Free Print Recipe Pin Recipe Description

Roasted spatchcock chicken recipe cooked in an oven.

Ingredients

1 3.5-4.5 lb. chicken

Salt and pepper

Small bunch of sage leaves

3 tbsp. Butter

½ roughly chopped onion

Instructions

Spatchcock your chicken by removing the backbone with a boning knife, or ask your butcher to do it for you. Gently press the breasts down to flatten the chicken.

Season your chicken on all sides with salt and pepper. Be pretty liberal with the salt. If you have time, you can place your chicken on a pan with a rack and place it in the fridge uncovered overnight before cooking. This will help give you extra crispy skin. Otherwise, preheat your oven to 415 degrees.

Cut the butter into 3 pieces. Wrap 2-3 pieces of sage around the tablespoon of butter. Carefully loosen the skin covering each breast to make a pouch between the meat and skin. Place the sage and butter packet under the skin. Repeat with the other breast.

Place your chicken in a braising pan, stainless pan, or other oven-safe baking dish. Surround the chicken with the butter, chopped onion, and a few more pieces of sage.

Place the chicken in the oven undisturbed for about 50-60 minutes. At that time, check the temperature with a meat thermometer at the thickest part of the breast and thigh. Once the chicken reaches 165 degrees Fahrenheit, remove the the chicken from the oven. If the chicken hasn’t reached the proper temperature yet, place the pan back in the oven until it does.

Allow the chicken to rest for about 10 minutes before slicing. Serve with your favorite salad or side dish. Leftovers are delicious in chicken salads, stews, or on top of salads.

Notes Spatchcocking the chicken helps yield crispy skin and a meal that cooks more quickly than a whole chicken. The length of time the chicken will take to cook will depend on the overall size of the chicken.To save time, you can choose to not spatchcock your chicken and instead roast it whole. To do so, repeat the same steps with the seasoning and butter, but place the chicken in a round or oval dutch oven and roast it that way. It will take longer than the 60 minutesLet the chicken rest at room temperature for 30 minutes before putting it in the oven. A cold chicken directly from the refrigerator won’t cook evenly. Category: Lunch, DinnerMethod: BakingCuisine: American Nutrition Calories: 494 Sugar: 0 Sodium: 225 mg Fat: 19.6 Saturated Fat: 5.7 g Carbohydrates: .7 g Fiber: .2 g Protein: 73.9 g Cholesterol: 229 mg

Keywords: chicken in the oven, spatchcock chicken, roasted chicken

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FAQs About Roasting a Whole Chicken in the OvenHow long does it take to bake chicken?

Time in the oven depends on the size of your chicken and the temperature of your oven. At 475 degrees F, a 3.5-4.5 lb chicken will take 50-60 minutes to cook through.

What’s the ideal temperature to bake chicken?

Roasting a bird in a 475 ºF (246 ºC) or 500 ºF (260 ºC) oven might seem crazy (and will create a little bit of smoke) but the results are reliably stunning. You’ll end up with crisp skin and moist meat. Roasting at lower temperatures just prolongs the cooking process, making dry or even undercooked meat more likely.

For roasting in high temperatures, use a cooking oil with a high smoke point, like avocado oil.

How to season chicken?

No matter what size of bird you have, salting a chicken in advance will make the meat (especially the white meat) more flavorful and tender. Ideally, salt the chicken 24 hours ahead of time, but even a few hours can make a difference. As a general guideline, use 1/2 (2.5 ml) to 3/4 teaspoon (4 ml) of kosher salt per pound. Don’t rub the salt directly onto the meat; only rub it on the skin and sprinkle some in the cavity. For extra flavor, add any of your favorite spices to the salt mix and/or tuck fresh herbs under the skin.

Should I use a small chicken?

Smaller chickens – those weighing 4 1/2 pounds (2 kg) or less – cook fast and evenly, resulting in juicy meat. However, if you get stuck with a big chicken, pre-seasoning can help.

How do I make a crispy roast chicken?

The first rule of cooking chicken is, dry skin equals crispy skin. Water is the enemy of crackling chicken skin.

According to the USDA, there is no need to rinse a chicken before cooking it. But, if the idea of an unwashed chicken makes you uneasy, give it a rinse and pat it dry thoroughly with paper towels. Consider keeping the chicken uncovered in a refrigerator overnight (after salting it) which helps dry the skin further, then pat the bird dry again before putting it in the oven.

What internal temperature should I reach for a whole chicken?

According to the USDA, all chicken should be cooked to an internal temperature of 165 degrees Fahrenheit.

Don’t guess. Use a meat thermometer and insert it into the thigh. You’ll always pull the bird out at the right time if you know exactly what the temperature is.

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New and Noteworthy: What I Read This Week—Edition 138

Research of the Week

Older dancers have superior gait and balance. Great way for seniors to “train.”

Having elevated blood sugar levels “reprogram” your stem cells to increase your risk of atherosclerosis.

A piece of chocolate for breakfast is better for fighting jet lag than the same piece of chocolate at night.

Muscle relaxants don’t work that well and confer a risk of side effects.

Animal protein beats plant protein.

New Primal Blueprint Podcasts

Episode 507: Marc Allen: Host Elle Russ chats with Marc Allen, renowned author, speaker, composer, and publisher.

Health Coach Radio: Tania Shah demystifies legal issues for health coaches.

Media, Schmedia

Soda consumption in Chiapas.

Drug ODs spiked during the pandemic lockdowns.

 

Interesting Blog Posts

The story of the fish stick.

Social Notes

I want to cook on this.

Everything Else

It might be better to eat protein for breakfast.

Dogs with a genetic mutation show what thiamine deficiency can do.

Things I’m Up to and Interested In

Cool anti-stress technique: The “double-sigh.”

Interesting older paper: Could Ancient Rome’s plunging birth rate be explained by too many hot baths?

Guess it depends on where you’re starting: Waking up an hour early linked to lower depression risk.

Interesting study: Cocoa for better vision.

New podcast: Featuring Gary Taubes.

Question I’m Asking

Even though I tend to prefer low-tech options, this brain implant that allows you to turn thoughts into text could be very useful—not just for disabled people but for writers. Imagine walking through the forest “writing” as you go. I would be wary, however, of installing anything in my brain, particularly some bluetooth/wifi-enabled device. Would you use something like this?

Recipe CornerMojo chicken gives you your mojo.You don’t have to eat legumes, nor does everyone have to fear them. And chickpeas are probably one of the better ones.Time Capsule

One year ago (Jul 10 – Jul 16)

What is Sarcopenia and How Can You Defeat It? — You must defeat it.Are Nightshades Bad For You? — Well, are they?Comment of the Week

“One of the great travesties of modern America is the fact that we can no longer eat ruminant brain.

Every time I get a white-tail, I would love nothing more than to fry up that grey matter and serve it with a nice Chianti (not a big fan of fava beans). Yet, the dangers of mad cow far outweigh the benefits of eating brain. According to my own personal calculus, at least.

I settle for backstrap in a venison bordelaise.”

-Really is a shame, but that’s a good compromise.

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Learn to Listen to Your Body Again

Summer parties, BBQs, a few adult beverages. Heck, it’s been forever since you’ve had a little fun — and this past year has been rough — so why not indulge? Why not pile on the treat foods and keep the sangria flowing? While you’re at it, go ahead and stay up way too late. There’s plenty of time to catch up on sleep later.

Anyone who knows me knows that I’m a hedonist at heart. I believe humans are driven by the pursuit of pleasure. The problem arises when we indulge mindlessly because we believe we deserve it and because it’s been 16 months since we’ve had the opportunity to let our hair down and interact with other human beings within a six-foot radius. Or, on the flip side, are so out of touch with our bodies’ sensations that even simple things like fatigue and hunger become totally overwhelming and unmanageable.

As a health coach, I’ve worked with hundreds of uber-disciplined, well-educated folks who have their macros completely dialed in, yet struggle to see results, as well as those who restrict like nobody’s business during the week or follow the health-fad-du-jour, then give in to a whole weekend’s worth of junk food (and all the guilt, shame, and judgement that comes with it). It’s one of the reasons I’ve become a staunch anti-diet advocate. And why I’m passionate about helping people re-learn how to listen to their bodies.

What Does Listen to Your Body Even Mean?

Everything about our culture encourages us to tune out our bodies’ signs, from advertising that insists we don’t need to put up with headaches, allergies, or indigestion to the glorification of cheat days, pushing through the pain of overexercising, abandoning our own gut feelings for the professional opinion of a healthcare provider, and convincing ourselves that we “might just be thirsty” when we feel hunger come on.

Our ancestors knew how to tune into those signals — they knew how important they were to their survival. And you do too, you’ve just been trained to dismiss the psychological effects of stress, the physiological effects of hunger, and the constant fatigue of sub-optimal sleep.  Maybe you’ve ignored these signs for so long you don’t even remember what they feel like. If so, here’s a quick reminder…

Examples of ignoring your body:

Eating as soon as you wake up because it’s breakfast timeStaying up for another few episodes on Netflix even though you’re exhaustedTaking meds the second a headache comes onDrinking more coffee because you didn’t get enough sleepSkipping lunch because you’re too busy to eat or too worried about what the scale saysRunning for the 17th consecutive day because it’s in your training plan

Examples of listening to your body:

Waiting until you feel hungry to eat breakfastGoing to bed even though the movie isn’t overNoticing you have a headache and getting curious why that isBeing aware that you’re buzzed after two glasses of wineOrdering dessert to-go because you’re stuffed right nowTaking an active recovery day when your muscles feel taxed

 

Learn How to Take a Hint

Your body is constantly giving you signs about your health. Like I mentioned, it’s not your fault that you’ve been trained to tune it out. It is, however, within your power to start tuning in.

Stuffy nose and dry eyes? Brain fog and bloating? Chronically sore muscles? Raging hunger? They’re all signs. Your job is to, at the very least, acknowledge them. And if you’re so inclined, do something about them. Your body is politely trying to get your attention. Start giving it the respect it deserves, and who knows, you might find that your anxiety mellows out, rest days make a more regular appearance, and your hanger-levels taper off.

Even the rheumatoid arthritis patients in this study noticed a difference when they started using techniques to tune into their symptoms. Researchers evaluated the day-to-day pain and stress-related symptoms of 143 participants using three methods: cognitive-behavioural therapy, mindful awareness, and education. After 30 consecutive days assessing their pain, fatigue, perceived control, and anxiety, the group using mindful awareness techniques, including journaling, reported fewer symptoms than those in the other two groups.

Five Ways to Tune Back In

If you’ve spent a lifetime ignoring your body’s signs — or completely overreacting to them, it can be a hard habit to break. But teaching yourself to tune back in is possible. Here are five strategies I use with my own clients so that they can finally stop micromanaging, second-guessing, and overthinking, and really start listening to (and loving) themselves.

Slow down. Most of us are moving around so fast, we’d be hard pressed to notice when we’re hungry, full, sleepy, or on the verge of something serious. Instead of jumping from one task to the next, crushing your to-do list, overthinking previous conversations, or scrolling through social media, take a few breaths and slow down. When the world isn’t whirring by you, you’re more apt to notice things.Just observe. Before you pop another Advil for that headache or grab a third cup of coffee, observe what symptoms you’re feeling. We’re so focused on avoiding our symptoms at all costs that we never have the opportunity to observe them for what they are. Every symptom or sign your body gives you is a hint about how you can better take care of yourself.Get curious. Tuning in means asking the right questions. Does your head hurt because you’ve been staring at a computer screen all day and need to step outside for some fresh air? Are you exhausted because you didn’t get enough sleep last night or you’ve been burning the candle at both ends? And in contrast, are you feeling satiated and focused because you ate a protein-forward breakfast?Journal it. Writing down your thoughts sets you up for being more present. Carve out a few minutes each day to identify what you’re noticing and if there’s a common theme. You might realize your headache gets bad around 5:00 pm from staring at work all day or that you go searching for something snacky after your carb-heavy lunch wears off.Be kind. Ignoring the body’s cues is often a result of the habit we all have of treating ourselves harshly. How many times have you felt hungry, but convinced yourself you could hold out ‘til dinnertime? Or felt tired, but because you don’t want to be “lazy” you just sucked down a venti coffee? Think about how you’d talk to a friend in this situation. You’d probably offer to make them some food or suggest a nap. Part of listening to your body is being kinder to yourself.What’s Your Body Trying to Tell You?

Diet culture may have taught you to ignore or micromanage your body’s signs, but you can learn to listen, trust, and respect your body again. Things like hunger, fatigue, stress, and soreness are trying to get your attention for a reason. Start tuning in and see what happens.

Slow downJust observeGet curiousJournal itBe kind

What about you? How do you deal with listening to or ignoring your body’s cues?

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