Mark Sisson's Blog, page 95

Only Excitement As I Know What Lies Ahead

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

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story. You never know who you’ll impact by doing it. Enjoy, everyone!

It has been 8 years since the start of our journey so going back to the beginning after so much time has passed will be interesting for me.

My weight issues didn’t start until my mid-20s. Within a 5 month time period I went from an an active job to a completely sedentary one, got pregnant, and quit smoking. It was the perfect storm. My diet was horrendous. At my active job I routinely ate doughnuts and chocolate milk for breakfast, lunch was a smoke break and Surge soda, supper was fast food (a favorite was a double Whopper meal from Burger King) or a *home cooked* (that meant stuff out of boxes and cans most nights) dinner consisting of a meat and carb heavy sides. My youthful metabolism allowed me to eat what I wanted without gaining weight though I had no idea of the unseen damage I was doing to my body. My husband was holding his own as well with basically the same diet.

After starting my new job I immediately gained about 10 pounds. I don’t even remember really worrying about it—just went out and bought bigger clothes with some abstract idea that, surely, this was an anomaly and I’d miraculously wake up one day thin again. I was blessed enough during my pregnancy to not have any measurable morning sickness but I had a wicked and unending craving for ice cream. I don’t even want to know how much money Dairy Queen made off of me during that time period. The end result was that after our child was born I was carrying nearly 180 pounds on my 5′ 4″ frame.

Again, caught up in this whole new baby business and not really having any true understanding of weight gain, I still thought it would work itself out in time. I continued to wear my maternity clothes for WAY too long because I didn’t want to spend money on a larger sized wardrobe when this fatness was only temporary. It amuses me now to think that I had zero idea or plan of how to fix it—as if I were just a passive bystander who had no control over the outcome and could only wait and see.

I did eventually decide to join Weight Watchers, convinced that a few months of following the program would divest my body of the approximately 50 extra pounds it was carrying. I started at 177 pounds and s.l.o.w.l.y. reached the first milestone loss of 10%. And 160 pounds—give or take 5 pounds—is exactly where I sat for the next decade.

During that time, we’d decided that we did not want our daughter raised to eat the same crap diet we had so we overhauled our eating habits. We had oatmeal in the mornings, whole wheat bread sandwiches with low fat mayonnaise for lunch, dinner was chicken breasts or ground turkey patties with brown rice and a vegetable—all of the *healthy* stuff that guaranteed I’d drop the extra weight like a hot potato.

Except I didn’t. Over the years we had 2 more kids. Because I started out those pregnancies already overweight I managed to only gain *baby weight* so after each birth I hadn’t gained any extra…but that was little consolation since the scale was still sitting at around 160. I’d pretty much resigned myself to the idea that this was just how it was going to be. I was a married mom and married moms just aren’t young and thin anymore. CLEARLY my body liked being at 160 and I needed to accept that and move on with my new plus sized life.

By the time our third and last child was born in 2009, my husband had managed to put on about the same amount of weight that I had. We both were sitting at about 40 pounds over our wedding day weight. We would periodically comment on our own weight gain but never mentioned the other’s. I wasn’t concerned about his and he didn’t seem concerned about mine so we just sort of settled into our fat and happy family life.

The turning point came in November 2010. My husband and I had gone out to eat for our anniversary and, having gone to Marble Slab for dessert, were sitting on the bench outside the shop eating our ice cream when he said those fateful words. “We’ve gotten fat. And I’m not happy.” The blood roared in my ears as I sat there in shock, trying to digest what he’d said (along with my Sweet Cream with M&Ms). I thought, “Did he just call me fat?” Nevermind that I WAS fat…hearing those words come out of the mouth of the person you love more than life itself is still a punch in the gut. The only thing that kept me from dissolving into tears was that whole *we* part. That one little word allowed me to move past the trauma in a matter of seconds and look at it objectively.

“Ok. I’m not really happy either but I’m not sure what to do about it. I feel like I’ve tried everything and nothing has worked.”

“Maybe it’s a matter of motivation. Next year is our 15th anniversary. Let’s plan a big trip to somewhere exotic and use that. We have a year to get ourselves into shape.”

I was equal parts excited and terrified about what lay ahead. I knew now that my weight DID bother him and that did more than anything to change my mental state from *I can’t* to *I have to and I want to*. But I had so many years under my belt of making changes and trying different (many times unpleasant) things that left me no better off than before that I just didn’t see how I could accomplish this.

We spent the first few months of 2011 planning and booking our vacation to the Virgin Islands, haphazardly trying to fit workouts into our schedule, and not ordering Dominos for supper. We weren’t seeing any progress and each month we lost out of our 1 year timeline caused me to panic a little bit more that this problem was just unfixable and I was going to let him down in the end.

That’s about when I started hearing about this thing called Paleo and a guy named Mark Sisson. On a completely unrelated forum I belong to, people were starting to discuss it in depth and sharing their experiences. It seemed crazy to me that people could A) willingly give up the foods I loved so much and B) achieve drastic results from it. The other diets I’d tried over the years all centered around counting calories and fat grams, weighing and measuring every bite, trying to acclimate yourself to being hungry all the time, having to arrange your day to be able to eat every 2-3 hours to *keep your blood sugar up* and *fire up your metabolism*. Paleo, in spite of the loss of my beloved bread, seemed so…..freeing.

I laid out the basics of it for him, shared success stories, and although he was as skeptical as I was, he was fully on board to try this crazy new thing.

We jumped into it in May and, after the first couple of weeks where our bodies were trying to adjust to the absence of sugar, were amazed at how GREAT we felt! I’d been having constant brain fog and exhaustion and my wrists always hurt and I’d started having heartburn after almost every meal. All gone. Along with a steady loss of 5 pounds a month for each of us. For the first time in about 10 years I was losing weight! AND IT WAS EFFORTLESS!!!

By the time November and our anniversary trip rolled around we each had lost 30 pounds. We went on to lose 35 pounds each total then settled into maintenance.

Two years ago, Hurricane Harvey hit our area and flooded our home. This was actually the second time in 9 years as we flooded in Ike in 2008 but Ike was before our Paleo journey. Having our home in disrepair for over a year caused us to get REALLY lax with our eating. Convenience was the word of the day and not having a functional kitchen meant we were eating almost catch as catch can. We started having fast food again and even the meals I was able to cook at home trended towards the quick and easy and were based around which cooking apparatuses I had available to use at any given time. As expected, weight started to creep back on.

As of today, we have each gained back 10 of the pounds we’d lost. We have a fully functioning kitchen again and just had a conversation about how we KNOW what we need to do. We KNOW what works. We have the ace up our sleeves and it’s time to toss that sucker on the table and get back to the lifestyle that changed our lives so many years ago. There is no terror this time. No worrying that it’s going to be just another diet I fail at and I won’t have any success. This time, there is only excitement as I know what lies ahead—a healthier, more energetic, thinner, and happier us.

Tiffany (and Wes) Bailey

Have a story to share? Email me here. Thanks, everybody, and have a great week.

The post Only Excitement As I Know What Lies Ahead appeared first on Mark's Daily Apple.

Autumn Recipe Inspiration: 14 Comfort Dishes

Goodbye summer, hello fall. The weather is shifting, and so is the mood. When it comes to eating, autumn means all kinds of comfort food as well as the fall flavors we welcome back every year—apple, pumpkin, squash and more. Does autumn inspire you in the kitchen?

We hope these 14 Primal and keto recipes—everything from breakfast to dinner, salads to treats—get you excited for the season. Enjoy!

Apple Cinnamon Primal Pancakes

Whether you’re brunching with friends or celebrating a relaxing weekend at home, whip up this simple and easy recipe in just over 30 minutes, and sit down to thick and sweet slices full of real food goodness.

Keto Pumpkin Donuts

These donuts have everything you’d expect from a traditional cake recipe: a tender and moist crumb from egg white, butter, and pumpkin puree. Topped with a cinnamon-spiked finish, you’ll love the slightly crunchy contrast to a soft interior.

Keto Meatloaf

Comfort food doesn’t get more quintessential than meatloaf. The goodness of grass-fed beef with the rich flavor of onions and Primal Kitchen Steak Sauce (yes!), topped with our Unsweetened Ketchup—it’s just like Mom would’ve made (but without the added sugar and bread crumbs).

Keto Chicken Pot Pies

Pot pies are a comfort food classic that feeds our nostalgia as well as appetite. Meat and veggies in a creamy sauce that’s topped with a crunchy topping…what’s not to love?

Instant Pot Bolognese With Spaghetti Squash

Bolognese has a richly nuanced, deeply umami flavor that satisfies in a warm, homey (and foodie) way. Paired with lower carb, higher nutrient spaghetti squash, this 45-minute meal makes for a true Primal favorite everyone at the table can enjoy.

Instant Pot Oxtail Stew

With an arguably richer taste than beef and a more succulent feel when cooked for stew or soup, oxtail might just become a new favorite. You’ll enjoy warming up with this gelatinous, flavorful and hearty dish on a chilly autumn night. Be sure to make an extra batch: it tastes even better the next day.

Beef Stroganoff

Creamy, rib-sticking meaty, mounds of swirly noodles… beef stroganoff is a comfort-food trifecta. It’s a one pot meal that can be made on the stove in a dutch oven, in a slow cooker or an Instant Pot.

Roasted Bone Marrow

Bone marrow is an important supplemental food that’s easy to love—if you love fatty, savory treats, that is. And bone marrow is a treat, with its over-the-top richness, meaty flavor and fatty, creamy texture. It’s delicious fuel for the body, brimming with vitamins and minerals, and easy to prepare.

Whole30® Lasagna

Immensely comforting, reminiscent of home, reminder of boisterous buffet-style family dinners and church basement potlucks, lasagna is as cherished as it is versatile.

Instant Pot Beef Stew

Simple, comforting and easy, this beef stew recipe will always be a crowd pleaser. Customize with your favorite herbs and veggies for more delicious versatility.

Warm Mushroom and Chard Salad With Bacon and Mustard Dressing

Salads aren’t just for summer, and this recipe proves it. Warm, hearty, rich, with the deep flavors of mixed mushrooms, bacon (we have you at that, right?) and mustard dressing, this delicious side—or full-on meal—will make a believer out of you.

Primal Harvest Bowl With Honey Mustard Vinaigrette

Combine the spicy greens of arugula with the seasonal sweetness of Primal Kitchen® Honey Mustard Vinaigrette

and cubed apple slices, plus add parboiled baby carrots and delectable baked delicata and butternut squash slices!

Low-Carb Pumpkin Bread

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.

Chayote Apple Crisp

The chayote squash (also known as mirliton squash) is a mild-tasting, relatively low carb, and versatile fruit with a good dose of vitamin C. You’ll love the tender but slightly crisp texture with a low-carb, sweet crumble.

The post Autumn Recipe Inspiration: 14 Comfort Dishes appeared first on Mark's Daily Apple.

Weekly Link Love — Episode 46

Research of the Week

One argument against free will has been debunked.

Researchers discover that “refined grains and meat” and “oil and salt” dietary patterns are bad.

Type 2 diabetes is reversible (if you get to it fast enough).

Archaeologists discover the earliest evidence for dairy consumption in the world—6000 years ago in Britain.

Ancient Roman Britons who ate less meat had a higher risk of mortality.

New Primal Blueprint Podcasts

Episode 373: Tony Gaskins, Jr: Host Elle Russ chats with Tony Gaskins, Jr, father, husband, and life coach to NBA stars.

Primal Health Coach Radio, Episode 25: Laura and Erin chat with Lisa Fraley, a holistic lawyer who helps health entrepreneurs protect their brands and businesses.

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

Media, Schmedia

Chinese pork prices have soared, prompting the creation of “pork as luxurious jewelry” memes.

A new use for corn.

Interesting Blog Posts

The mineral content of vegetables has plummeted.

Social Notes

I’m a grandpa.

Everything Else

Timeline of psychedelics.

The importance of citizen researchers.

Stamina succeeds.

Popcorn is keeping movie theaters afloat.

Things I’m Up to and Interested In

News I enjoyed: Early humans in the Levant were skilled mammoth butchers wielding surgical-grade flint blades.

Study result I found very interesting: Eating 6 grams of medium chain triglycerides per day—the fatty acids found in coconut oil, about a teaspoon’s worth—improved muscle strength, muscle function, and capacity for daily functioning in elderly adults.

Which of these is more impressive: Vegan completes 100 mile race. Keto/carnivore defeats 100 mile world record.

Drawings I liked: The ones of somatic consciousness.

Question I’m Asking

The response to last week’s call for success stories has been fantastic, and humbling. Thank you all for sending those in. To anyone else thinking about immortalizing their Primal journey: can you send it in to mark@marksdailyapple.com? You never know who you’ll inspire….

Recipe Corner

People should roast whole cauliflower more.
A great carne asada recipe. Omit the sugar if you like.

Time Capsule

One year ago (Sep 8 – Sep 14)

The Definitive Guide to Metabolic Flexibility – How and why to get it.
12 Daily Habits for Primal Well-Being– Good habits to crowd out the bad ones.

Comment of the Week

“Thanks for posting ‘It’s later than you think’. Tragic story but such a great reminder to spend your time on what you value. Also – please never stop posting your Weekly Love Links! I look forward to them each week!”

– I won’t, Michelle.

The post Weekly Link Love — Episode 46 appeared first on Mark's Daily Apple.

17 Easy Whole30® Recipes

A special thanks to Aimee McNew at Paleohacks.com for today’s keto recipe roundup.

Trying a Whole30® can be a great way to refresh your diet or routine. If you’re already busy or overloaded with life, you might wonder how you have enough time to do even more prepping or cooking.

The Whole30 diet means doing 30 days (or longer) of a restricted version of Paleo. Any added sweeteners, even those that are Paleo, are not allowed, and neither are Paleo baked goods or alcohol. Foods like soy, dairy, grains, and other non-Paleo foods are definitely off the table. While it can feel restrictive, it’s only for a month—and it’s a great way to give yourself a dietary reset.

Going Whole30 recipes don’t have to be time-intensive or complicated. These 15 recipes are the perfect way to maximize your time in the kitchen. Even if you hate cooking, these easy Whole30 recipes are so delicious, you’ll keep eating them long after your 30 days are up.

1. Silky Dark Chocolate Avocado Truffles

You don’t need sugar to enjoy a Whole30 dessert. These deliciously dark chocolate truffles are a bite of silky perfection.

Silky Dark Chocolate Avocado Truffles | PaleoHacks

2. Whole30 Easy Steak Fajitas

Dinner is a snap with this satisfying meat and veggies plate that’s ready in a half an hour!

Whole30 Easy Steak Fajitas | The Movement Menu

3. Bone Broth

Simmer your own gut-healing bone broth packed with collagen to help heal the gut. It’s perfect as a warming beverage in the morning or evening.

Bone Broth | PaleoHacks

4. Easy Whole30 Compliant Egg Cups

You’ll get all the protein you need in these little cups. Batch cook them for easy on-the-go snacks and meals.

Easy Whole30 Compliant Egg Cups | Sunny Sweet Days

5. Chili Lime Steak Bites with Grilled Avocado

Elevate dinner with these hassle-free zesty steak and avocado bites. With a total prep and cook time of less than 25 minutes, it’ll be the least stressful part of your day.

Chili Lime Steak Bites with Grilled Avocado | PaleoHacks

6. Whole30 Easy Ramen

This Paleo, grain-free ramen is the perfect cup of comfort after a chaotic day. With just the perfect amount of heat, this will satisfy any takeout craving.

Whole30 Easy Ramen | The Defined Dish

7. Whole30 Chicken Tenders

Kid or adult, you won’t be able to resist these crispy chicken tenders. Pair with your favorite veggie or side salad and voilà, dinner is served.

Whole30 Chicken Tenders | Little Bits of Real Food & Real Talk

8. Easy Turkey Meatballs

Serve these light-yet-filling turkey meatballs alongside your favorite cauliflower side for a yummy, low-carb meal.

Easy Turkey Meatballs | Fashionable Foods

9. Bacon and Broccoli Cauliflower Fried Rice

Skip the takeout junk and enjoy a delicious, almost-feels-like-cheating homemade fried rice instead. It’s made with cauliflower and bacon for a hearty, simple dish.

Bacon and Broccoli Cauliflower Fried Rice | PaleoHacks

10. Easy Paleo Salmon Salad Bowls

Boost your omega-3s and fight inflammation with this easy salmon salad. Pack it for a lunch your coworkers will envy!

Easy Paleo Salmon Salad Bowls | Real Simple Good

11. Whole30 Chicken Salad

Chicken salad is the best because you can prep a big batch and eat it all week for lunch. Pair it with lettuce wraps or your favorite Whole30 crackers for an effortless meal.

Whole30 Chicken Salad | 24 Carrot Kitchen

12. Easy Whole30 Skillet Steak Fajitas

Make taco night even better with these juicy steak fajitas made in a single cast-iron skillet.

Easy Whole30 Skillet Steak Fajitas | Do You Even Paleo

13. Whole30 Sweet Potato Hash

Who doesn’t love a hash for breakfast? You can enjoy any leftovers for dinner—if it lasts that long.

Whole30 Sweet Potato Hash | The Movement Menu

14. Easy Whole30 Chili Recipe

Prep this beefy Paleo chili ahead of time so you come home to a warm, comforting dinner.

Easy Whole30 Chili Recipe | Wicked Spatula

15. Easy Grain Free Cinnamon Date Granola

Enjoy this warming cinnamon granola for dessert, or add a drizzle of almond or cashew milk for a satisfying grain-free breakfast.

Easy Grain Free Cinnamon Date Granola | Paleo Gluten Free

16. Light Pasta Primavera with Veggie Noodles

Pasta night doesn’t have to be off the table on Whole30 thanks to this wonderful veggie noodle dish. Plus, you’re getting most of your day’s worth of veggies packed with a ton of flavor.

Light Pasta Primavera with Veggie Noodles | PaleoHacks

17. Easy Mashed Cauliflower

Whip up this easy side dish to hit that comfort food spot without sacrificing your Whole30 goals.

Easy Mashed Cauliflower | Real Food with Jessica

Thanks again to Aimee McNew from Paleohacks.com. Interested in seeing a certain recipe or roundup of a certain category—Whole30, Primal or Primal-keto? Let us know below!

The post 17 Easy Whole30® Recipes appeared first on Mark's Daily Apple.

How My Fitness Routine Has Evolved

If you’ve been here for any appreciable amount of time, you know how insane my fitness routine used to be.

I used to run 10-20 miles EVERY SINGLE DAY.

A “short ride” would be 100 miles. Uphill.

Rest days? I’d rest when I was physically unable to move.

It wasn’t even a fitness routine because it was counterproductive. It didn’t make me fitter in the holistic sense. I wasn’t even very strong, mobile, or explosive. I was “fit” only in a single domain.

And, sure, I could run and bike and swim long distances faster than most, but it ruined my health as well as took a toll on my family life, my social life, my ability to play and have fun, and my happiness.

These days all those other things are just as important as my ability to churn out physical work, lift heavy things, run sprints, and maintain vitality. Turns out that I don’t have to sacrifice the former to achieve the latter. I can have it all. How?

Well, I had to make some changes, and even today I’m still making them. A new locale has contributed to this evolution, as has a new adventure. (You’ll see me doing it in the video.)

These days I’m committed to a lifestyle that maintains my sharpness, strength and mobility—what will help me continue to live an active and awesome life in the years to come. That looks a bit different than it did fifteen years ago, and it’s more rewarding than ever. Check it out….

?

Let me know what you think—and what changes you’re making that bring you closer to the sweet spot of strength and well-being. Have a great week, everybody.

The post How My Fitness Routine Has Evolved appeared first on Mark's Daily Apple.

Dear Mark: Does Chicken Cause Cancer, Should You Neuter, Dog Collagen, and Skipping Dinner

For today’s edition of Dear Mark, I’m answering a few questions. First came in from an email and regards a new study showing a link between chicken eating and several types of cancers (melanoma, prostate cancer, non-Hodgkin’s lymphoma) among British adults. What do I think of the study? Second, did I really tell people not to neuter or spay their dogs? Third, can dogs take collagen powder, and if not, are there any alternatives? And last, I address a comment about early time restricted feeding.

Let’s go:

Hey Mark,

What are your thoughts on this study that showed a link between chicken consumption and cancer?

https://www.9news.com.au/national/eat...

Okay, let’s do this.

First of all, the link wasn’t between chicken and cancer, it was between chicken and specific cancers. The specificity suggests that there may be something going on here.

Look, I love a good roasted chicken. There’s almost nothing quite like crispy chicken skin.

But today’s birds are exceedingly high in omega-6 fatty acids. Your standard battery-fed bird—which is what most people in these studies are eating—eats a diet of soybean oil, corn byproducts, and other junk high in omega-6 fats. Those dietary fats are incorporated into the animal’s tissues, which get incorporated into your dinner, which get incorporated into your body.

Most of the cancers in question have been previously and mechanistically linked to elevated omega-6 levels and/or reduced omega-3 levels.

Melanoma and other skin cancers?

One study out of Australia—land of skin cancer—found that adults with the highest serum concentrations of DHA and EPA had the least “cutaneous p53 expression.” When your skin is in danger of damage from the sun, p53 expression is upregulated to protect it. The fact that p53 expression was low suggests that the skin wasn’t in danger; the omega-3s were protecting the skin and reducing the “perceived” (and real) danger. Acute intakes of EPA reduce the inflammatory skin response to UV radiation.

One problem of excess omega-6 fats is that they crowd out DHA and EPA from the serum and cellular membranes. The more omega-6 in your diet, the less DHA and EPA you’ll have laying around to protect you from the sun.

Prostate cancer?

Anti-inflammatory omega-3 fatty acids (found in seafood and fish oil) are generally linked to lower rates of prostatic inflammation and a less carcinogenic environment; omega-6 fatty acids can trigger disease progression. A 2001 study of over 6,000 Swedish men found that the folks eating the most fish had drastically lower rates of prostate cancer than those eating the least. Another study from New Zealand found that men with the highest DHA (an omega-3 found in fish) markers slashed their prostate cancer risk by 38% compared to the men with the lowest DHA levels.

I didn’t see any solid evidence one way or the other with non-Hodgkin’s lymphoma, but omega-3 intake is linked to a lower risk. If that’s a causative connection, and excessive omega-6 is competing with your omega-3s for physiological supremacy in the body, that could increase the risk of non-Hodgkin’s lymphoma. But again, this isn’t a sure thing.

I couldn’t find the study mentioned in the article, but according to the article the scientists focused only on “meat consumption patterns.” They weren’t looking at other foods or nutrients—just what kind of meat they ate. If that’s the case, they wouldn’t have controlled for the intakes of fries and mayo and other junk foods often consumed alongside chicken.

British are eating more chicken than ever before, and they’re moving increasingly away from big family chicken meals—roasts and such—toward individual chicken meals for one—pasta and stir fries.

The fastest growing fast food in Britain is fried chicken. That’s chicken that’s been breaded in flour and fried in reused, rancid vegetable oil, then served alongside french fries and smothered in mayonnaise.

Now, I’m not going to say you should eat chicken for every meal. Red meat, fish, and eggs offer far more nutrients than chicken, and they’re much lower in omega-6 fatty acids. But I’m not going to shy away from a good roast chicken, or even a chicken chili, especially if I’m using well-raised, preferably pasture-raised chickens.

I’m sorry, are you recommending people DON”T spay/neuter their pets?!? Am I reading an article in The Onion? Is it April 1st? What the hell is going on??? Dear Bob Barker is rolling in his grave and thousands of dogs and cats will be unnecessarily euthanized today (and tomorrow, and the next day, and the next….) because there are just too many of them.

Nope, I’m just recommending that people read the literature and understand that spaying/neutering can have unwanted health effects, especially if you do it too early.

Most experts agree that fixing the dog after they’ve stopped growing is pretty safe and reduces the risk of later health issues. That to me is a good compromise.

And I’m not speaking to the masses. I’m speaking to the people reading this who are in general a reliable, conscientious bunch.

Also, a vasectomy is a good option that few people consider but more vets are offering.

Mark, would there be any harm or benefit in throwing in a scoop of collagen on top of my dog’s raw meat&veggie patty?

You could definitely do it. Just be aware that I’ve found some dogs have bad digestive responses to protein powders of any kind. A raw chicken foot will do the trick, if you’re up to trying it. I’ve also seen freeze-dried tendons in pet stores.

After a few years of IDF that had me mostly eating between noon and 8, I recently tried early time-restricted feeding (eTRF) and man it seems to work well for me. I did it under the influence of this guy’s posts: https://www.patreon.com/CaloriesPrope...

And I learned about him from an MDA post…

Awesome.

Two things.

Yes, some people for whom intermittent fasting doesn’t seem to be working may want to switch to an early feeding system. The vast majority of people who skip meals every day are skipping breakfast. It’s easier that way, you can just have some coffee and keep trucking. But not everyone benefits from it. If that’s you, try eating breakfast (and lunch) and skipping dinner.

And yes, Bill Lagakos is a great resource. Always love his stuff, even or especially if it conflicts with something I held to be true.

Thanks for reading, everyone. If you have any more questions, drop them down below!

The post Dear Mark: Does Chicken Cause Cancer, Should You Neuter, Dog Collagen, and Skipping Dinner appeared first on Mark's Daily Apple.

I Was Determined To Learn What True Human Health Meant

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

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story. You never know who you’ll impact by doing it. Enjoy, everyone!

I was born, raised, and continue to live in the rural interior of Catalina Island. My roots run deep here as a fourth generation islander. While the island is just 22 miles off the coast of the concrete jungle known as L.A or what I call “The Mainland,” this place feels as if it were a world away. It’s the land time couldn’t command.

Being that this little island is the only place I’ve ever called home, it wasn’t until I was older that I realized just how unique my childhood was compared to most in today’s world.

I am constantly asked by visitors to the island if I ever get “island fever” or have the urge to get over to “the real world.” Honestly though, in my opinion, this place is as real as it gets. I know there are millions of beautiful places around the world, many in which I hope to one day visit, possibly even live. But wherever I go, I do know, that I will be eternally thankful for getting to grow up here on my island home and that I have this place to thank for making me who I am today.

As a kid I was able to grow up slow. I spent my days immersed in some of the best that nature has to offer. Whether I was out hiking the endless trails, running barefoot through the mountains in my backyard or playing in the surf at a beach on the backside of the island, I learned to love, respect, and honor the land and sea around me. Another question I am often asked is “Don’t you get bored living here; there is no mall or movie theater, not much to do.” To which I can honestly reply, “Nope, never!” And in fact it’s quite the opposite. Even when I was young, an all day hike was never out of the ordinary. My brother, sister, and I would spend hours outdoors, letting our imaginations run wild, and only return home to the sound of our mother calling us in as the sun sunk below the horizon. We would come running, usually a bit battered and bruised from the day’s adventures. We would greet our mother with a bouquet of wildflowers in one hand, and often an injured animal in the other, because we were determined to nurse back to health. My mother had an incredible green thumb and grew most all of our produce. Every meal was a home cooked meal and every night we would sit down to dinner around the table our father made and give thanks to the land for the food that it gave us. That also often meant some fresh yellowtail or local venison!

I was young when I came to understand that all things in the world are connected, that the great outdoors was also a great teacher, and that there was beauty and a lesson to be found in everything. The way the fullness of the moon pulls the tides in the ocean.

The way the location of the sunrise and sunset coordinated with the seasons. How the birds danced and feasted on the water before a storm. How animals fasted when they didn’t feel well. I learned to trust my instincts when crossing paths with a herd of buffalo or a coiled snake. I learned to feel the energy of the land.

These childhood adventures and exploration of the land and oceans around me evolved into the lifestyle I live today. This land is my playground, my gym, my sanctum. It has sparked, lit, and has been the fire behind many of my endeavors including my success as an adventure athlete, my love for being active outdoors, appreciation for the ocean, my pursuit of growing my own organic garden, sustainable living, giving back to the community, and learning something new every day. It has taught me that what’s simple is true and that you can live large even with very little, because it’s the little things in life that matter the most. I now teach sustainability, marine biology, and ecology for the USC Wrigley Marine Science and Ecology Center here on the island. I am a holistic health coach and personal trainer on the side. And I still have my everyday adventures as an sponsored athlete.

I found your blog about 8 years back when I was recovering from a serious bought of overtraining and adrenal fatigue due to running 80-100 mile weeks while training to paddle the channel between the island and the mainland (which I’ve done 7 times since), and working in a restaurant 10 hours a day. My body started to shut down (rightfully so), and I was determined to learn everything I could about the human body, holistic nutrition, what fitness really is, and what true human health actually meant. At the time I was also obsessed with reading books on anthropology and studying the indigenous peoples and tribes of far away places. Their ways of life, so interconnected to nature, made me feel like my own craving for being one with nature, wasn’t so abnormal. And of course, like most things about modern societal norms, I just couldn’t trust mainstream advice on nutrition and training.

So, down the unconventional rabbit hole I went and along the way I became a total primal/paleo/real food/lifestyle nerd. I tossed conventional wisdom out the door (I was always a skeptic) and realized that the life I had been living on the island was actually pretty darn “primal” and that I just needed to modify a few things. I always ate what I thought was healthy as I was an natural athlete from a young age and new the foods I ate made me feel great or not so great. That meant lots of homegrown veggies, wild fruits, local fish, venison, and meats. But I did grow up also eating pasta and a few processed foods like Kashi cereal, which I soon ditched. And the fats I was told were bad for me back in middle school health class, I became a big fan of because I discovered that I could perform better on the trail and in the water with them on board. The more I read your blog, the more the stars aligned…it all made so much sense!!!

I no longer run 80 mile weeks, but I still love a good trail run every now and then. If I’m going for long distance, I usually hike in my minimalist shoes instead. I average about 6-8 miles a day just in walking around the island doing daily tasks. I lift heavy things, climb trees, free dive, spearfish, SUP, prone paddle, mountain bike, play pick-up softball in the dirt lot with friends, gather with my people around campfires, follow circadian rhythm (it’s easy out here on the island), and absolutely am loving life! I recently circumnavigated the island on my paddle board with two friends and it was such a fun adventure! We even made it to SurfLine! We used the paddle as a vehicle to talk about plastic in our oceans.

I am all about living life to the fullest and really exploring our human potential, asking constantly “What does it mean to thrive?” and “What does it mean to be human?”. Thanks to the inspiration I receive from the MDA, paleo community, and our ancestors, I feel as though I am able to do just that, and now I share it with others. I coach and put on retreats and events all based around this lifestyle in addition to my work for USC.

I studied nutrition for a long time and I soon realized, it all came down to nature. I studied movement and fitness, and it again, it all came back to nature. Now I teach and study about the environment/ecology/sustainability, and what we can do to make the world a better place, and again it comes back to nature. It’s really very simple. It’s all interconnected and so are we. A part of nature, not separate from it. And we and our planet all have the ability to be healthy, happy, and thriving. So thank you Mark for all that you do! You have always been a bright light guiding the way and I have really looked up to you for years. I lived off the island for a few months in 2016 and worked at Sunlife at Point Dume. It was pretty funny how none of the celebrities caused me to feel star stuck but whenever you or Ben Greenfield would come in, my heart would skip a beat ; ) You are a legend and the legacy you are leaving is a much needed one. Thank you, thank you, thank you! If you ever want to host a PB retreat on Catalina, I’m your girl ; )

All the best from Catalina,

Natalie

Adventure Athlete and Health Coach

Optimized Health, Wellness, and Fitness

www.themanymilesofnat.com

Have a story to share? Email me here. Thanks, everybody, and have a great week.

The post I Was Determined To Learn What True Human Health Meant appeared first on Mark's Daily Apple.

White Chicken Chili

White chili is called white chili for three reasons. One, it’s made with chicken, not beef. Two, it’s made with white beans. Three, it’s sometimes thickened with milk and flour, or cream.

Does white chili have a place at the Primal table? Absolutely. It’s easy to dispense with the milk and flour, since thickening the chili isn’t crucial to its flavor. What about the beans?  You can keep them in the chili if you like (although perhaps in smaller amounts than most recipes call for). Or, substitute cubes of white sweet potato to provide a creamy but slightly firm texture that’s similar to beans. Like beans, celery root also has a neutral, but earthy flavor.

Then, heap on the shredded chicken, peppers, cilantro, green onions and everything else that makes white chili so delicious. Without beans or dairy, this white chili is a lighter meal than regular white chili, but no less satisfying.

Servings: 3

Prep Time: 30 minutes

Cooking Time: 30 minutes

Notes: For a lower carb dish, sub the white sweet potato for celery root, rutabaga or turnip. For a hotter chili, use more poblano peppers or add in diced jalapenos. Save cooking and prep time by using frozen riced cauliflower. This chili is delicious served with avocado. You can also add some shredded cheese if you do dairy.

Ingredients:

2 Tbsp. Primal Kitchen® Avocado Oil
1 poblano pepper, chopped
1/2 cup chopped red onion
1/2 cup chopped red pepper
1/2 cup chopped green pepper
3 cloves garlic, minced
2 tsp. ground cumin
½ Tbsp. coriander
1/2 Tbsp. dried oregano
1/2 tsp. paprika
1 tsp. salt
1 lb. boneless chicken thighs
1 cup diced white sweet potato
2 cups cauliflower rice
4 cups water
1/4 cup chopped cilantro
*avocado and cilantro to garnish

Instructions:?

Heat 1 tablespoon of avocado oil in a pot over medium heat. Once hot, add the chopped red onion and peppers. Saute for about 3 minutes, until the vegetables have softened. Add the garlic and saute until fragrant. Remove the vegetables from the pot.

Combine the cumin, coriander, oregano, paprika and salt together. Sprinkle half of the mixture all over the chicken thighs.

Add the remaining olive oil. Once hot, add the chicken thighs to the pan. Cook them for 2 minutes on each side. Pour the water into the pot. Once the water begins to bubble, bring the water to a simmer and cover the pot. Cook for about 10-15 minutes, or until the chicken reaches an internal temperature of at least 165 degrees and begins to be soft enough to shred. Remove the chicken from the pot and set it aside to be shredded.

Add the diced sweet potato, half of the cauliflower rice and the remaining spice blend to the pot. Cover the pot again and cook until the sweet potatoes are soft. Use an immersion blender to blend the potatoes and cauliflower in with the broth. Bring the pot to a simmer again and add in the remaining cauliflower rice, shredded chicken and onion/pepper mixture. Continue to gently heat for about 5 minutes, or until the cauliflower rice has softened. Add in the chopped cilantro and season with salt or spices as necessary. Serve with more cilantro and avocado slices.

Nutrition Information (per serving):

Calories: 360
Total Carbs: 22 grams
Net Carbs: 16 grams
Fat: 16 grams
Protein: 33 grams

The post White Chicken Chili appeared first on Mark's Daily Apple.

Weekly Link Love — Episode 45

Research of the Week

Measles may wipe out the immune system’s memory of other pathogens.

Taking growth hormone, metformin, and DHEA appears to reverse signs of aging in humans.

Increased green cover lowers temperatures in dry climates, but not in wet ones.

Injecting alcohol into tumors kills them.

The health effects of extreme inbreeding.

A low-carb diet improves metabolic health and performance of firefighters.

Much of the gender gap in math and science can be explained by girls’ dominance in reading.

Insoluble fiber may be linked to increased colorectal cancer mortality.

An early eating window (from 8 a.m. and 2 p.m.) improves glucose levels, autophagy, and circadian function in people.

New Primal Blueprint Podcasts

Episode 370: Dude Spellings: Host Brad Kearns welcomes Dude Spellings back to the podcast to talk cold exposure and stress/life/training balance.

Episode 371: Matt Walden: I welcome Matt Walden to the podcast to chat about the two papers we wrote together on Ancestral Resting Posture and how it affects our health.

Episode 372: Brad Q&A: Brad Kearns answers your questions.

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

Media, Schmedia

Johns Hopkins opens new center for psychedelic studies.

Don’t live off french fries, potato chips, and sausages.

Interesting Blog Posts

It’s later than you think.

Seriously. It is. Go live.

Why did darker and lighter skin evolve?

Social Notes

What’s truly stressful.

Did you know I do a Q&A over on the MDA Instagram every Wednesday morning?

Everything Else

Win some awesome pasta sauces (that are great with much more than pasta).

Reusable duodenoscopes (internal cameras used in hospitals) are making people sick. They can only be washed by hand, and it’s not good enough.

How people learn to safely cook and consume poisonous plants.

Can radiation renew old brains?

A win for the plaintiff would set a terrible precedent.

Things I’m Up to and Interested In

Podcast I enjoyed: Dr. William Davis on The Fat Emperor Podcast.

Article I found interesting: You don’t have to play with your kids.

I’m sure no one could have foreseen something like this happening: Scientists mistakenly insert bacterial antibiotic resistance genes into genetically engineered hornless cow.

Great lucid take on the “red meat in public policy” question: “Should dietary guidelines recommend lower red meat intakes?”

This is a powerful story: The shocking truth about statins—supposed benefits, side effect coverups, the works.

Question I’m Asking

What do you stress about? Write down at least 3-4 sentences describing it in full and I bet some of it will melt away.

Recipe Corner

BBQ pork meatballs with snap peas. Omit peas if needed.
Mojo pork bowls to get one’s mojo.

Time Capsule

One year ago (Sep 1– Sep 7)

Protein Shake Roundup: 15 Paleo and Keto Recipes – Some ideas.
The Pros and Cons of Hormone Replacement Therapy for Primal Women– To help you make an informed decision.

Comment of the Week

“One last point, when the vet said to my husband, wow his teeth are so clean and strong! What do you use to brush them? My husband replied, are you joking?? Who the heck brushes their dog’s teeth?? When he got done laughing he told him about the raw bones. The vet had nothing to say. He didn’t try to sell the pricey stuff on his shelf though…”

– Nicely done, Jennifer’s husband.

The post Weekly Link Love — Episode 45 appeared first on Mark's Daily Apple.

Introducing Primal Kitchen® Pasta Sauces—and a Giveaway!

Good morning, everybody. A Weekly Link Love it coming right up, but first I’ve got something to share….

I’ve always been in support of the greatest health with the least amount of pain, suffering and sacrifice. Living well—and eating well—should be as simple as possible. That was the reason behind the first Primal Kitchen® products I created: I wanted to make good Primal eating easier for everyday people with busy lives. It’s the same mission that moves me today in developing healthy sauces, condiments, dressings, bars and more. And today I’m thrilled to share the latest additions I’ve made to the Primal Kitchen collection—the Pasta Sauces. And, of course, I’m celebrating the occasion with a giveaway….

Over the last couple years I’ve had a number of readers write in or comment on the boards that they wanted pasta sauces—a Primal version of the family-friendly staple. And, well, I listened.

In fact, I created five delicious flavors in response: Tomato Basil Marinara Sauce, Roasted Garlic Marinara Sauce, No-Dairy Alfredo Sauce, No-Dairy Garlic Alfredo Sauce, and No-Dairy Vodka Sauce. Serve ’em up over spaghetti squash, zoodles, or a Primal-style chicken parmigiana. The options are endless for quick weekday meals or more indulgent recipes.

And to celebrate today, I’m giving away 10 Pasta Sauce Collections—all 5 flavors to 10 winners. One collection with go to a random commenter on this blog post.

For more chances to win, head on over to the Mark’s Daily Apple and Primal Blueprint Instagram accounts. Just 1) follow @marksdailyapple and @primalblueprint 2) tag a friend, and 3) comment on one of the sauce giveaway posts about which flavor you look forward to the trying the most. Giveaway will close 9/11/19. My team will email the blog winner and direct message Instagram winners.

Enjoy, everyone, and let me know which flavor is your favorite!

The post Introducing Primal Kitchen® Pasta Sauces—and a Giveaway! appeared first on Mark's Daily Apple.