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  • New and Noteworthy: What I Read This Week—Edition 126
    by Mark Sisson on April 16, 2021 at 4:31 pm

    Research of the Week Seaweed-based edible food packaging. Lower omega-3 index, higher risk of degenerative rotator cuff tears. Researches can now use cave sediments to derive ancient human DNA. Subtraction is hard. If you've had Covid and want the vaccine, you might only need one dose. New Primal Blueprint Podcasts Episode 483: Terri Cole: Host Elle Russ chats with Terri Cole, relationship and female empowerment expert. Episode 484: Joe Cohen: Host Brad Kearns chats with Joe Cohen about using personal genetics to optimize health and lifestyle. Health Coach Radio: Erin and Laura chat with Natalie Gensits about marketing. Media, Schmedia I'm sure this will go off without a hitch. Interesting Blog Posts A comprehensive history of humans, hunting, and meat-eating. Dietary linoleic acid and torpor. Social Notes Incredible power. His faith is strong.   Everything Else Humans can taste the difference between deuterium water and regular water. A US senator proposes a bill to stop "Meatless Monday." You might be a mouth breather, but at least you're not a leg breather. Things I’m Up to and Interested In Podcast I enjoyed: The one I did with Jorge Cruise, the Zero Hunger Guy. Interesting article: Can you survive medical school believing in keto? What do you think?: Should governments continue lockdowns? This is terrible: British Dietetic Association supports the consumption of processed food for this one weird reason. Fascinating: Jordan Peterson talks to Wim Hof, the Iceman. Upcoming The people at FilterOff have created FREE online dating events specifically for the Paleo & Keto communities. Question I'm Asking What's your 5-year outlook? Where will you be? Where will the world be? Recipe Corner I hope you're doing sheet pan meals. This chicken and asparagus recipe is a fantastic entry point. Honey garlic salmon (honey, while being a sugar, actually reduces harmful compounds from forming during cooking when used as a marinade). Time Capsule One year ago (Apr 10 – Apr 16) How to Improve Running Form: Introductory and Advanced Drills — How to run. What Your Relationship with Food Says About You  — Well, what does it? Comment of the Week "Today was a good chance to spend more time outside for me. I’ve lately been going swimming 3 days a week at Golden Gardens beach. On nice days it’s really tricky parking there, like an airport. Today when I parked I took all I needed (bathing suit, towel and a jumprope) in my grab-bag so I wouldn’t go back to my car until I was actually leaving, so as not to disappoint a line of waiting cars. Since Chopin’s 1st piano concerto was on the radio when I arrived at the park I took an extra walk in the woods. While this beach can be so crowded it may actually be good to have a mask available, I am not about to walk on a lonely trail in the woods wearing a mask, and I feel like a cat petted backwards when I see something doing that. This is time … Continue reading "New and Noteworthy: What I Read This Week—Edition 126" The post New and Noteworthy: What I Read This Week—Edition 126 appeared first on Mark's Daily Apple. […]

  • The Benefits of Having a Beginner’s Mind
    by Erin Power on April 15, 2021 at 4:00 pm

    Tell me if this sounds familiar: you’re fed up because this fat loss thing isn’t as easy as it was when you were in your 20s. Or maybe you’re frustrated because you used to love the freedom of working out at lunch and now it feels like a hassle to leave your desk and *gasp* shower twice a day. Sometimes it’s the novelty of a new routine, a new way of eating, and new-found endorphins that makes embarking on a health journey exciting. And somehow, in the middle of unrealistic expectations, lack-of-newness, and a few discouraging setbacks, it becomes unsatisfying at best. As a health coach, I’m trained in the nuances of how to reprogram my clients’ genes, but I’m also a seasoned pro at understanding the psychology behind what makes them successful versus what makes them continue to beat their head against the wall wondering why everything seems like such a freakin’ chore. I’ll let you in on a little secret. To get where you really want to go, you’ve got to maintain what experts call, a beginner’s mind. What’s a Beginner’s Mind? A beginner’s mind, or shoshin, is a mindfulness concept from Zen Buddhism. And it refers to having an attitude of openness, eagerness, and lack of preconceptions, like someone just starting out might have. Let me add that if you don’t have expectations or preconceived notions walking into something, you’re one of the lucky few. In my health coaching practice, I regularly run into folks who give up right away when they’re struggling with changing the way the eat. They’ve somehow decided that they should be an expert at eating real whole foods, honoring their hunger with a meal, and monitoring their boredom-snacking within the first few days of working together. Most people go through life with assumptions and expectations, fixated on how things are “supposed to be.” Unfortunately, this keeps you stuck in a fixed mindset and prevents any possibility of your behaviour changing for the better. The beginner’s mind, on the other hand, helps you see things with fresh eyes and (hopefully) some curiosity and wonder. When you can keep it there – that’s when all the good stuff start to happen. Good stuff being: You’re more open to ideas and possibilities You feel more creative You view failure as feedback (instead of a reason to bail) You’re calmer because you don’t have expectations of how it “should be” You actually reach your goals because you stick with it Drop the “Expert” Mentality When it comes to changing the way you eat, you might be thinking, “How hard can it be? It’s food.” After all, you’ve eaten some sort of food nearly every day of your life. Kinda puts you in the ‘expert’ space. Or, more accurately, it makes you feel like you “should” be an expert. The thing is, in this situation, it’s not about food. It’s about learning a new way of choosing foods, learning how to prepare foods, and learning how those … Continue reading "The Benefits of Having a Beginner’s Mind" The post The Benefits of Having a Beginner’s Mind appeared first on Mark's Daily Apple. […]

  • Rest Pause Training: How to do Myo Reps
    by Mark Sisson on April 14, 2021 at 5:26 pm

    The Primal Blueprint is all about maximizing the efficiency of training to reduce the time spent working and increase the time spent playing. If I can figure out the minimum effective dose and get 80% of the benefits in 20% of the time, I'm all for that. It leaves me extra time to spend with my loved ones, play outdoors, go for hikes, or buckle down and get some work done. Especially if I don't cut any corners or shortchange myself. This is why I love microworkouts, where instead of spending hours in the gym I just do movements and exercises throughout the day—have "exercise snacks"—and accrue a large training load without feeling like I spent all day in the gym. But microworkouts aren't the only path to make exercise more efficient, or at least feel that way. There's also something called rest pause training, or myo rep training.   What is Myo Rep or Rest Pause Training? The way most people lift weights, they'll lift a moderately heavy weight for 5-12 reps, rest for a couple minutes, and do another set. They repeat this a few more times. But when you lift this way, the only truly hard reps are the last few of each set. Those last 4-5 reps where you start feeling the burn, where the weight begins to move slowly. Those reps are where the most muscle tension is occurring and where all the muscle fibers are truly engaged. It's where the adaptations occur. These are the "effective reps." What if you could extend that tension and that engagement and pack more "effective reps" into your workouts? One way is to just do high volume sets—to just lift a lot of weight over and over and over again. This isn't a viable way for most people. It takes too long, it's too hard, and it requires too much discipline and drive. You have to really love training to do high-volume, high-intensity lifting. And if that describes you, you're probably already doing something similar. Another way is to do myo reps. Myo reps focus on extending full muscle fiber engagement by starting with an "overload set" and following up with mini-sets, taking very little rest in between so your muscles stay fully engaged and you can squeeze more effective reps into your workout. Here's how it looks: Choose a moderate-light weight. A moderate to light weight is ideal because you want to accrue enough volume to really start activating and engaging the muscle fibers. High weight, low reps are great too, but they don't tend to trigger the "burn" like higher reps do and as such aren't as suitable for myo rep training. Do 10-20 reps, stopping at failure or 1-2 reps short of failure. The last 4-5 reps should feel hard. They should burn. This is your overload set or "activation set," where you hit the point of full muscle fiber activation and engagement. Rest for 5-7 breaths. Take normal breaths. This should be a 10-15 … Continue reading "Rest Pause Training: How to do Myo Reps" The post Rest Pause Training: How to do Myo Reps appeared first on Mark's Daily Apple. […]

  • Do You Know How to Properly Hydrate? It’s Not as Straightforward as You Might Think
    by Mark Sisson on April 13, 2021 at 4:00 pm

    Hydration seems like it should be so easy: drink some water, go about your day, the end. Back in this blog’s early days, and when I first published The Primal Blueprint, my hydration advice was simple: drink when you’re thirsty. Over the years, however, my thinking on the hydration issue has become more nuanced. When I updated and expanded the most recent edition of The Primal Blueprint in 2016, I expanded on that basic advice to include more details about what we should be drinking and how much. For the most part, I still think that “drink to thirst” is a sound strategy for the average person. Your body has a built-in, well-regulated thirst mechanism that will keep you from becoming dehydrated in normal circumstances. However, some folks, like the endurance athletes in the crowd, would be wise to take a more intentional approach. Benefits of Proper Hydration and How It’s Regulated Hydration is a critical component of optimal health. Digestion, muscle contraction, circulation, thermoregulation, and neurologic functioning all rely on having appropriate fluid balance in the body. Your brain and kidneys are constantly working to maintain optimal hydration status. When you become even slightly dehydrated, several things happen. First and foremost, your blood osmolality (concentration) increases. Dehydration can also cause a decrease in blood volume and, often, blood pressure. The brain and kidneys sense these changes and release hormones and hormone precursors designed to restore homeostasis. For example, the pituitary gland releases an anti-diuretic hormone called vasopressin, or AVP, which tells the kidneys to hold on to water. Blood vessels constrict. Most importantly, a brain region known as the lamina terminalis initiates the powerful sensation we know as thirst. Pay Attention to Your Thirst! For most people, proper hydration is as simple as 1, 2, 3. 1) Tune in to your body’s thirst sensations and respond accordingly. 2) Tailor your fluid intake to your individual needs. Rules like “drink at least eight eight-ounce glasses of water” or “drink half your body weight in ounces” are all well and good, but they might not be right for you. There’s not a lot of scientific support for those nuggets of conventional wisdom. Some days you might need less or considerably more. 3) Make appropriate adjustments for exogenous factors like climate and exercise. When it’s very hot, or you’re sweating buckets during some long endurance event, it’s best to stay on top of hydration rather than waiting for thirst to kick in. Don’t Become Waterlogged You can have too much of a good thing. While I’m all about the trend of carrying stainless steel water bottles everywhere we go for environmental reasons, there’s never any call to drink literal gallons of water. In fact, drinking too much can bring about the dangerous condition of hyponatremia, where excess fluid compromises the all-important sodium balance in your blood. Hyponatremia can quickly become debilitating and even fatal. You may have heard the news stories of novice marathon runners losing consciousness after over-hydrating or radio station … Continue reading "Do You Know How to Properly Hydrate? It’s Not as Straightforward as You Might Think" The post Do You Know How to Properly Hydrate? It’s Not as Straightforward as You Might Think appeared first on Mark's Daily Apple. […]

  • Are Salt and Sodium Bad for You?
    by Mark Sisson on April 12, 2021 at 4:00 pm

    Other than saturated fat, I can't think of a nutrient that's been so universally maligned and demonized as salt. All the experts hate it and recommend that we get as little of it as possible. They even all seem to have their own little anti-salt slogans. The American Diabetes Association recommends between 2300 and 1500 mg of sodium per day ("Be Sodium Savvy"). The American Heart Association wants you eating less than 1500 mg per day and claims that 97% of young people already eat way too much salt. The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) also recommends keeping sodium below 2300 mg. Why has salt been cast in such a negative light? Why Salt Became Worrisome Back in the 1980s, researchers launched a massive global study of salt intake and blood pressure called INTERSALT. Overall, it showed a modest association between the two, but some groups, particularly the undeveloped, non-industrial peoples who had very little access to salt (and other trappings of industrialization), had blood pressure that was generally extremely low. Foremost among these groups were the Yanomami of the Amazon rainforest. The Yanomami have very low sodium excretion, which indicates very low sodium intake, and very low blood pressure. Even the elderly Yanomami enjoyed low blood pressure. Sounds convincing, right? Low salt intake, low lifelong incidence of hypertension - how much more cut and dry can you get? This low salt and low blood pressure connection seemed to also apply to other groups who happened to be living more traditional ways of life. Except that there's another non-industrialized group (and you only need one) whose slightly different results kinda muck up the Yanomami argument: the Kuna of Panama. Among the Kuna, a tribe native to Panama, both salt intake and blood pressure were also historically low well into old age. To study whether the two variables were linked, researchers examined a group of "acculturated" Kuna with ample access to salt and an otherwise strict adherence to their traditional way of life. Little changed but the salt intake. in other words. But, despite consuming an average of 2.6 daily teaspoons of salt (and sometimes up to 6 teaspoons), the Kuna did not have hypertension, not even in old age. In other words, there was no change between the hypertensive statuses of 20 year old Kuna and 60 year old Kuna, even though they ate more salt. All in all, drastic reduction of sodium can reduce blood pressure by a few points. The evidence is pretty consistent on that. But the example of the Kuna shows that there's way more to blood pressure than how much salt you eat, like how much potassium you eat. Consider two recent Cochrane meta-analyses. The first, on sodium restriction and blood pressure, found that for people with hypertension the mean effect of sodium restriction was -5.39 mm Hg for systolic blood pressure and -2.82 mm Hg for diastolic blood pressure. In normotensive people, the figures were -2.42 mm Hg and -1.00 mm … Continue reading "Are Salt and Sodium Bad for You?" The post Are Salt and Sodium Bad for You? appeared first on Mark's Daily Apple. […]

Born Fitness The Rules of Fitness REBORN

  • 6 Science-Backed Fitness Motivation Tips That Really Work
    by Adam Bornstein on April 13, 2021 at 6:25 pm

    To jumpstart your fitness motivation, use these science-backed tips to help jumpstart action. They are not an endless well of fuel, but they will provide the kick in the ass to get you going — and then the rest is up to you. The post 6 Science-Backed Fitness Motivation Tips That Really Work appeared first on Born Fitness. […]

  • Taco Salad
    by Natalie Sabin on April 12, 2021 at 8:19 pm

    Never underestimate the importance of having a few bomb salad options on hand for easy mid-week meals. I got you covered with this Taco Salad variation. The post Taco Salad appeared first on Born Fitness. […]

  • Shrimp Boats
    by Natalie Sabin on April 9, 2021 at 3:58 pm

    Why I love it: These shrimp boats are high in protein, require minimal cooking, and are a great dish for hot summer days. Guilt-free, so go on and have a few! The post Shrimp Boats appeared first on Born Fitness. […]

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