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  • New and Noteworthy: What I Read This Week—Edition 239
    by Mark Sisson on September 29, 2023 at 6:59 pm

    Research of the Week Mechanistic link between low zinc and diabetes. No link between red or processed meat and pancreatic cancer. Of the carbs, fruit and non-starchy vegetables are linked to the least weight gain; starch and sugar the most.. Exercise for depression works. How LEDs affect nutrient levels in kale.. New Primal Kitchen Podcasts Primal Kitchen Podcast: So What's Your Gut Telling You? Primal Health Coach Radio: Rebecca Tracey Media, Schmedia The New Yorker examines the carnivore movement. Interesting Blog Posts A genocide you don't hear much about. Social Notes Why you need to soak up as much sun as you can. Everything Else Takedown of the new Nordic Nutrition Recommendations. Things I’m Up to and Interested In Cool supplement to consider: Curcumin for blood glucose indices. Not surprised: Most of the scientists on a recent panel recommending the consumption of ultra processed foods were employed by processed food companies. As I've said: Lab grown meat is never going to take off. Important: The scientist who thinks she knows why testosterone levels have fallen worldwide. Nice results: Older dialysis patients respond well to cluster set strength training (aka rest pause training). Question I'm Asking How is your exercise changing as the weather changes? Recipe Corner Lemon garlic chicken. Basic sautéed mushrooms. Time Capsule One year ago (Sep 23 – Sep 29) How to Manage Shift Work—How to do it. How to Work Out with a BOSU Exercise Ball—What to do. Comment of the Week "'Per the cat study- my experience with my cat Shiva- she is approaching 16 and can’t hunt anymore because the hair was irritating her esophagus, and she was throwing up all the time… she was getting weaker and weaker… i didn’t want to put her on meds so i bought some organic chicken livers… she gobbled them right down, then i gave her grasss-fed heart and chicken hearts, I’m going to try grass-fed kidneys this week… she is looking amazing! Her coat is now healthy and she is gaining weight… the vet has always told me she is the healthiest cat she’s ever seen, never fleas or worms, but she was an accomplished hunter, averaging about two gophers per day, which she could hunt, take to our lawn, and consume in totality in less than 5 mins… sometimes if I just looked away it was gone, not a hair left… when she lost this ability, she started to decline very quickly, the organ meets are regaining her strength and vitality daily, she is de-aging!!!!" -Nice tale of a decidedly non-vegan cat. The post New and Noteworthy: What I Read This Week—Edition 239 appeared first on Mark's Daily Apple.

  • 10 Spices You Should Be Using
    by Mark Sisson on September 25, 2023 at 7:56 pm

    We typically think of spices as flavors. They make things taste spicy or zesty, add complexity, combine with other spices to form popular and traditional flavor profiles like "chili powder" or "garam masala," and simply just make food taste really good. This is true, but they're also much more. Similar to herbs, spices tend to be anti-inflammatory and anti-microbial out of self-preservation—when they're growing on a plant, they don't want fungus and bacteria and bugs to eat them and so they employ various compounds that deter and inhibit predators. We can leverage those compounds to enhance the health effects of food, make the cooking process safer, reduce the formation of carcinogens, and actually prevent spoilage. Oh, and properly used spices make food taste great. I'd say that using spices is the quintessential human activity. It's a perfect example of taking something that's "bad" on paper—antimicrobial compounds, anti nutrients that are meant to kill bugs and fungus—and using it for our own benefit.  Let’s get down to the spices: Black pepper Black pepper isn't just something that goes with salt. When freshly ground, it's incredibly piquant and even spicy, and it has potent effects on lipid oxidation and carcinogen formation. Black pepper extract reduces LDL oxidation in vitro. When fed to pigs, black pepper raises HDL levels ("good cholesterol," or at least a marker of good metabolic health). When added to beef patties before cooking, black pepper reduced the formation of heterocyclic amines (a potential carcinogen). My favorite way to season steak is still salt and lots of black pepper. Nothing else is needed. Turmeric Despite its vibrant yellow color, turmeric is actually a rather mild spice. It's a little spicy, a little bitter, and it certainly has a unique aroma, but by itself it just doesn't taste like very much at all. It's typically combined with other spices to make curry powder. As a health supplement, it's extremely powerful. Turmeric appears to be effective against arthritis. When added to meat during or prior to cooking, turmeric reduces the formation of heterocyclic amines. My favorite way to use turmeric is with black pepper. In fact, black pepper "activates" turmeric, making it far more effective in your body. Soft boiled eggs tossed in turmeric, black pepper, and salt is an excellent way to obtain the health benefits of turmeric without having to cook up an elaborate Indian curry. Cinnamon There are two types of cinnamon. Ceylon, or true cinnamon, and cassia, which is what most "cinnamon" sold in the US actually is. Both taste like cinnamon and can be used in recipes interchangeably, but Ceylon is more complex, sweeter, and generally more subtle. I prefer Ceylon personally. It's also worth noting that cassia has a decent amount of coumarin, which can thin the blood and harm the liver when eaten in excess. If you go with cassia cinnamon, don't eat more than a teaspoon a day. Ceylon is unique in that it contains a specific polyphenol that may have efficacy against Alzheimer's. … Continue reading "10 Spices You Should Be Using" The post 10 Spices You Should Be Using appeared first on Mark's Daily Apple.

  • New and Noteworthy: What I Read This Week—Edition 238
    by Mark Sisson on September 15, 2023 at 9:29 pm

    Research of the Week Both short and longer naps help restore blood pressure function in shift workers. For optimal seminal health, including fertility, testosterone, and sperm volume, aim to have high HDL and low triglycerides. Tea appears especially helpful for circadian health. A little passive stretching is good for older men. High-load strength training tends to be more effective than blood flow restricted strength training, but the latter can be comparable if applied properly. New Primal Kitchen Podcasts Primal Kitchen Podcast: The Secrets of High Performers with Psychotherapist and Triathlete, David Roadhouse Primal Health Coach Radio: Laurie Olivier Media, Schmedia Is a volcano responsible for much of 2023's heat? Interesting Blog Posts Reminder: we are designed to eat meat. Social Notes How I work out when I don't have much time. Everything Else Testing artificial wombs to support premature babies may begin soon. Things I’m Up to and Interested In Cool supplement to consider: Nattokinase for managing atherosclerosis. Interesting: Using the Fast and the Furious soundtrack to trigger insulin secretion in human cells. Consistent finding: Problems arise when a population strays from their traditional diet. Milk differences: Vegan mothers produce milk with more selenium, less iodine and iron than omnivorous mothers. Keep busy: More hobbies, less depression. Question I'm Asking How do you exercise when you're short on time? Recipe Corner Sheet pan Italian chicken. Braised apricot and cranberry brisket. You might reduce some of the sugar, and definitely swap out the canola oil for avocado oil. Time Capsule One year ago (Sep 9 – Sep 15) Primal Skincare: Best Practices for Healthy Skin—How to get and keep good skin. A Guide to Choosing Sustainable Fabrics—What to wear and why. Comment of the Week "'What’s your “elevator spiel” for better health? No idea; I take the stairs." -Touché. The post New and Noteworthy: What I Read This Week—Edition 238 appeared first on Mark's Daily Apple.

  • New and Noteworthy: What I Read This Week—Edition 237
    by Mark Sisson on September 8, 2023 at 9:09 pm

    Research of the Week Keto helps women with PCOS. Heart disease rate and mortality rate were higher in people with no "risk factors" than in people with only the "risk factor" of high LDL-C. Cellulose-based emulsifiers and heart disease. Monkey mothers who ate a standard American diet during pregnancy give birth to babies with altered gene expression and elevated insulin secretion. Older first-time moms are at a higher risk for breast cancer. New Primal Kitchen Podcasts Primal Kitchen Podcast: The Link Between Strength and Success with Endurance Athlete Eric Hinman Primal Health Coach Radio: Q&A with Erin Power Media, Schmedia Lab meat company fails to pay invoices. Interesting Blog Posts Can we talk to whales? Social Notes There is no alternative. Everything Else Humans faced a huge population bottleneck in the ancient world. Slaughtering the buffalo had lasting impacts on the people who relied on them. Things I’m Up to and Interested In Interesting video: Fauci addresses Cochrane study that said masks don't really work. Delicious: The USDA wants you eating ultra processed blends of beans, grains, and vegetables. Interesting report: On climate metrics for livestock. But why?: Early onset cancer on the rise. Classic paper: A hunter-gatherer health prescription. Question I'm Asking What's your "elevator spiel" for better health? Recipe Corner Sheet pan cashew chicken. Tomahawk steak. Time Capsule One year ago (Sep 2 – Sep 8) How to Eat Healthy in College—How to. Ask a Health Coach: Foods to Help With Stress and Anxiety—What helps? Comment of the Week "'Mark, your observations about not taking chances are spot on. I wish I’d learned much earlier in life the benefits of getting outside my comfort zone. Anthony Bourdain, the renowned chef and life observer was quoted as saying, “Embrace fear; know your strength; live with purpose.” Words to live a fuller life by." -Absolutely, Steve. The post New and Noteworthy: What I Read This Week—Edition 237 appeared first on Mark's Daily Apple.

  • New and Noteworthy: What I Read This Week—Edition 236
    by Mark Sisson on September 1, 2023 at 4:00 pm

    Research of the Week Predictions of drug free type 2 diabetes remission. Low-carb wins (again) in type 2 diabetes. Are 12% of the population responsible for 50% of the beef consumption? Acrolein triggers insulin resistance. Seasonal allergies and accidents. New Primal Kitchen Podcasts Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste Primal Health Coach Radio: Michelle Leotta Media, Schmedia Drug use among adults reaches all-time high. Interesting Blog Posts A cautionary take on sweeteners. Early use of carnivore for diabetes. Social Notes The anti-quantified self. Everything Else Too much safety is dangerous and boring. Prehistoric bird returns to New Zealand. What increases morale? Things I’m Up to and Interested In Interesting: Can evolution be reversed? Great video: Common lies about keto. Reminder: Keep marijuana edibles away from kids. Once again: We know very little about the microbiome. Do you agree?: Men who are frequent social media posters are seen as less manly. Question I'm Asking What prehistoric animal would you like to come back? Recipe Corner Sheet pan eggs. Sashimi de atún. Time Capsule One year ago (Aug 26 – Sep 1) What is the Protein-Sparing Modified Fast Diet?—What is it? 6 Functional Exercises to Improve Balance and Stability—Stop falling. Comment of the Week "'Icing promotes muscle regeneration after light injury.' Ohhh, you mean applying ice. Sigh. Burst my dream." -Ha, sorry to disappoint. The post New and Noteworthy: What I Read This Week—Edition 236 appeared first on Mark's Daily Apple.

Born Fitness The Rules of Fitness REBORN

  • Sentenced To Life
    by Adam Bornstein on July 24, 2023 at 3:39 pm

    I looked at my dad. Then down at my phone. 10:32 pm. July 21. 2023. My dad was gone. On Friday night, I watched my father — my Superman — take his final breath. It was a moment of peace for a man at war for three years. My dad was diagnosed with terminal brain The post Sentenced To Life appeared first on Born Fitness.

  • How To Have a Great Workout, Every Workout
    by BJ Ward on July 19, 2023 at 6:34 pm

    Some weeks, you might not be feeling your workouts. It happens to all of us. Whether you’ve got a lot going on at work or sleeping terribly, you will be lagging some days.  Here’s the key: It’s not about pushing the limits; it’s about learning how to have a great workout every time, no matter The post How To Have a Great Workout, Every Workout appeared first on Born Fitness.

  • How To Fix Muscle Imbalances
    by BJ Ward on June 5, 2023 at 6:06 pm

    Early in my career, I’d spend a significant amount of time trying to “correct” a client’s muscle imbalances. These were deficits or patterns I identified during a hands-on assessment at the gym.  For some clients (mainly those dealing with chronic pain), this was the right call. But, for the rest, it meant that we didn’t The post How To Fix Muscle Imbalances appeared first on Born Fitness.

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