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Most of us enjoy, if not even prefer, spending time with others rather than spending all of our free time in social isolation. Some studies even suggest that social connectivity plays a significant role in our overall health and well-being (1, 2). So what is it then that drives this preference to be with others, and similarly, what contributes to the social indifference or even social aversion seen in some neurologic disorders like autism spectrum disorder and schizophrenia? It looks like, at least in part, it’s pathogenic microbes like bacteria and viruses.

Exciting new research suggests that our immune system may drive our preference for social interactions, and these new findings raise fundamental questions about human behavior. There’s a quote that’s been circulated widely among researchers studying the interactions between microorganisms and humans that I read in an interview with Justin and Erica Sonnenburg: “Humans are elaborate culturing vessels that have evolved to propagate and pass on these micro-organisms,” and this new research, published last month, suggests that even our behavior may have evolved as a means of supporting the spread of microbes.

There are a few reasons this research is so significant.

The brain is directly connected to our immune system

The first huge finding to understand is that our brain is intimately connected to our immune system. This may not seem like a novel idea to many people since we intuitively know that we generally feel lousy all around when we’re sick. But up until about a year ago, the widely held notion taught to all medical students was that the brain was a protected organ, essentially separated from the rest of the body by the blood-brain barrier—a fortress of tightly connected cells surrounding the brain’s vessels that allows selective passage of nutrients and protects the brain from an onslaught of invading microbes or overwhelming immune response. The brain had thus been considered “immunologically privileged.”

Neurologic disorders including autism and schizophrenia are directly linked to the immune system.

In addition to the protective blood-brain barrier, the brain was thought to be lacking lymphatic vessels, layering on additional isolation from our immune system. Lymphatic vessels are the third system of vessels, along with arteries and veins, that support the flow of fluid from cells into the bloodstream. Lymphatic vessels importantly drain our lymph nodes, structures situated along these vascular networks that store immune cells. (You can often feel enlarged and sometimes tender lymph nodes when you have a cold or other infection—this is a sign that your immune system is working to fight an infection.)

But last year, lymphatic vessels in the meninges—structures surrounding the central nervous system and containing the reservoir of cerebrospinal fluid—were identified (3). This discovery created a paradigm shift in how we can understand and explore the interaction between the immune system and the brain. It also opened up a whole new avenue from which to explore the interaction between immune dysfunction and disorders like multiple sclerosis, Alzheimer’s disease, schizophrenia, and autism spectrum disorder.

As the article, published in Nature in June 2015, notes, “The discovery of the central nervous system lymphatic system may call for a reassessment of basic assumptions in neuroimmunology and sheds new light on the aetiology of neuroinflammatory and neurodegenerative diseases associated with immune dysfunction.” Or put more simply, we now need to reconsider how the immune system affects our brains because our brain is not as isolated and protected as was once believed.

So that’s the first really cool and important discovery to understand here: Our brain and immune system have a direct link.

Immune deficiency and a lack of interest in socializing are linked

Next, researchers set out to better understand this interaction. An article published last month clarifies one pathway in which our immune system’s response to pathogens may drive our normal social behavior (4).

Normal social behavior is important for a number of reasons, and in humans, this includes a benefit for our mental health. Social dysfunction is seen in several neurologic and neuropsychiatric conditions including autism spectrum disorder, schizophrenia, and certain types of dementia. Interestingly, these conditions are also associated with immune dysfunction, specifically with cells of the immune system called T cells (5, 6, 7).

Researchers took mice deficient in T cells and showed that these mice, in contrast with normal, or “wild-type,” mice, showed no preference for social interaction over an inanimate object (yes, these are mice, but I think we can still agree this is social dysfunction). Then, these T cell-deficient mice were injected with normal immune cells, specifically with lymphocytes to supply the T cells they were previously missing. After a few weeks, allowing the immune system to respond to this lymphocyte injection, these mice showed a preference for normal social behavior. So the social dysfunction was reversed by restoring immune balance.

Additionally, there is a type of imaging called functional MRI that can assess brain activity (not just structural information, but actual measures of tissue activity). This type of functional imaging has shown hyperconnectivity in certain regions of the brain in people with autism spectrum disorder (8). This functional imaging was also performed in mice and showed a similar pattern of hyperconnectivity in the mice lacking a normal immune system. But again, once these mice were injected with lymphocytes allowing the immune system to normalize, the brain imaging also normalized.

Brain imaging in mice with immune dysfunction has similar abnormalities to brain imaging in children with autism spectrum disorder. The brain imaging normalized after these mice were injected with lymphocytes restoring normal immune function.

This is the second key point: Immune deficiency in mice was associated with a lack of interest in social interaction, but correcting this immune imbalance led to normal social preferences.

Next, researchers set out to discover how the T cells were affecting behavior, and interferon-gamma (IFN-𝛾) was identified as playing a major role in affecting this social behavior. IFN-𝛾 is an important compound, more generally called a cytokine, in the immune system (specifically in the adaptive immune response and produced largely by T cells). This cytokine, IFN-𝛾, is produced when our immune system responds to a pathogen, like a bacteria or virus. So, IFN-𝛾 supports our normal social behavior, and (at least in mice) low IFN-𝛾 is associated with social dysfunction.

This immune molecule, IFN-𝛾, seems to be critical for social behavior.

What does this mean for you?

There’s still much to understand, but most of us are affected in one way or another by someone with autism, dementia, or schizophrenia, and this research shows us that the immune system, and by extension the pathogens that cause an immune response, may actually drive brain function. These new findings open novel pathways for additional research into understanding and treating these complex conditions.

I want to make an important point here that I don’t think autism, schizophrenia, or any of these neurologic disorders will be corrected by one strategy, and at the same time, I do think we need to pay careful attention to the immune system in these conditions. This may mean removing any toxins or chronic infections that could be contributing to an immune imbalance, but there is still much to learn.

And, I think this information provides yet another reason to keep our immune system balanced and functioning well (as if we needed another)!

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Many of us who follow a Primal lifestyle do so from a central motivation: to live the best life possible. That means eating and living in ways that amplify enjoyment and minimize work, pain, sacrifice, and suffering.  When it comes to food, that translates into convenience, great taste, and using only the highest quality, nutritious ingredients possible. With some practice and prep, anyone can get the rudiments of good taste and nutrition dialed in. Heck, we have an entire recipes section on this blog dedicated to the pursuit. But sometimes, it’s just easier to have someone else do the work for us. Sometimes, we want someone else to dice those veggies, sear that grass-fed beef, marinate those veggies, and serve it to us in a way that makes our mouths water and eyes bulge in aesthetic appreciation. And sometimes, we just don’t want to do the dishes.

That’s why many of you have been clamoring for a restaurant that aligns with your quest for convenience. A restaurant that has total dedication to taste and the highest quality ingredients. A place where you can grab a quick bite and never have to scratch your head about whether what you’re eating is actually a ticking time bomb of unsavory food-like substitutes. And that’s why last year I announced my plans to launch a restaurant franchise that upholds those values: Primal Kitchen Restaurants.

In the past year, I’ve worked with Mario Altiery, president of Upside Group Franchise Consulting, to bring this vision to fruition. Mario, a food industry veteran and accomplished chef, has launched many successful restaurant franchises. Over the years, he’s developed a system for creating successful restaurants and other businesses that scale to the franchise level. He knows how franchises succeed and how they fail. And guess what? He’s a paleo/primal enthusiast as well! So by combining his expertise with mine, we’ve made some big things happen.

So I’m excited to share some major updates with you today.

First…

I’m pleased to announce that come fall, three Primal Kitchen Restaurants locations will be opening their doors to the public in the following locations! 

Anchorage, Alaska

South Bend, Indiana

Los Angeles, California

So if you live anywhere near one of the three cities above, you’ll be one of the first to try what Primal Kitchen Restaurants has to offer.

But don’t fret if you’re not local to any of these locations. They mark the first step in a series of steps to bringing a fast-casual atmosphere serving great food to the public all across the nation. In fact, besides these three openings, we have four other locations currently in development. And that means four more cities slated to access this exceptional way of eating. It’s my goal to grow Primal Kitchen Restaurants’ reach far and wide. With your help, I think we can do it.

Here’s What Primal Kitchen Restaurants Is All About

Each meal is based on nutrient-dense vegetables, selected fruits, animals, fish, nuts, seeds, tubers, herbs, spices, and fats, while excluding a few common culprits—like grains, refined sugar, seed oils, excess carbs—that don’t add to the pure and gratifying experience of having a delicious, nutrient dense mouthful in every bite. This is a restaurant for all people, tastes, and walks of life, because it commits to nourishing your body and your palate without compromise.

I hope you’re as excited as I am when it comes to grabbing a meal at one of our new locations. But I know there are a number of foodies out there who would be interested in taking things to the next level. I’m talking about passionate individuals driven to expand this kind of food accessibility to everyone. People who have business in their blood and who are looking to change their lives and the lives of others.

And that brings me to my next announcement.

Learn How to Become a Primal Kitchen Restaurant Franchisee

If you’re willing, able, and dedicated, you can become a part of a restaurant franchise group committed to the food values that always end in a win-win situation: exceptional taste and nourishment by using only the highest quality ingredients.

Everything fresh. Nothing suspect. No compromises.

You won’t be winning over customers by exploiting food addiction. Instead, you’ll be tapping into our innate cravings for nutrient-dense essentials: we’re talking plants and animals, folks. The stuff of life and pure gastronomic pleasure.

You won’t be putting food on the table meant to be gobbled up in a moment and forgotten. You’ll be creating dishes truly worth your chewing time and effort. Food worth savoring.

You won’t be serving soft drinks, deep fried amalgamations, processed, hormone-ridden meats and industrially processed oils. Instead, you’ll give people what they truly want: delicious food that exceeds their expectations.

And you won’t be doing it for a price that excludes the majority of the public. You’ll be democratizing quality food at an affordable price, so people won’t have to choose between good food and the weight of their wallets.

Essentially, if you’re looking for a way to turn your love of Primal into a career and a business, then this could be for you.

Because if you have an entrepreneurial dream and believe in the Primal message—that we owe it to ourselves, our health, and our gene expression to eat in accordance with our biology—there might not be a better match.

If all of this applies to you, then you’ll want to sign up for a Primal Kitchen Restaurants informational webinar on September 8th, 11-12pm PDT.

In it, you’ll learn the essentials behind how you might be a potential contributor in this exciting new venture.

Click here to submit your information and a Primal Kitchen Restaurants staff member will reach out to you with further details if you’re a match.

And even if this opportunity isn’t for you, if you have a friend who’s always dreamed of opening a place where people can get food that’s as delicious as it is nourishing, pass this blog post along. It might be the perfect fit.

And, of course, even if you’re not running the place, I can’t wait to have you in one of our locations for many meals to come.

What do you think about all this restaurant business, folks? You can probably tell I’m excited. Let me know your thoughts in the comments below. Take care.

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(Image credit: Jerrelle Guy)

We’re smack-dab in the dog days of summer, where keeping drinks cool with plenty of extra ice cubes becomes mandatory. Use this as your opportunity to give your drink — be it a simple glass of seltzer or a fancy cocktail — an easy upgrade with bold and brightly colored ice cubes.

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(Image credit: Kelli Foster)

Remember when none of us knew how to pronounce quinoa? Or when nobody knew what an açai berry was, and it was just another baffling smoothie add-in? What a time to be alive, when ancient grains and Amazonian berries are entering into mainstream lexicon!

But there’s a downside: When a food becomes fashionable, suddenly it can feel tough to ask the most basic questions about what it is and how it came to be on our plates.

Luckily, we’ve got your back on terminology. And since it’s peak tomato season, the time is ripe to get your facts straight about those Cherokee Purples and Black Krims.

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(Image credit: Maria Siriano)

Let it be known that the unofficial cocktail of summer 2016 is frosé (frozen rosé wine). Bon Appétit came out with a simple recipe in June, and the internet grabbed on with full force. Here’s Kitchn’s own riff on the recipe, with the addition of juicy watermelon and mint. It’s equally refreshing as it is easy to make.

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This month we’re celebrating the rainbow in true Kitchn style. In other words, we’re eating — and drinking — all the colors. Of course, when it comes to wine, we’re all about pink. Yep, we’re team #yeswayrosé all the way and, to be honest, we haven’t met a rosé we’d kick off our summer tables (or lawns, or pool decks). But that doesn’t mean we don’t play favorites.

Here’s the bottle Managing Editor Geraldine Campbell is drinking right now.

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https://www.girlsgonestrong.com/

Do you really want to read another predictable article that offers up three easy steps to fix this flaw or that flaw, look better in your clothes, look like “her,” or finally lose that “stubborn” fat?

I didn’t think so.

Myriad calorie-torching circuits, vomit-inducing challenges, butt-blasting workouts, and strength training programs all promise to help you burn fat at faster rates than ever before. “Lose fat and finally love your body!” they promise.

This is getting very old—don’t you agree?

Women should absolutely lift weights, but the reasons don’t have a damn thing to do with fat loss, slimming down, or any of the other catchphrases splashed across magazine covers.

Our value as women is not determined by our body fat percentage, weight, or body shape. It’s time to stop using health and fitness (e.g., weight lifting) merely as a means to build a body worthy of society’s approval.

“The ultimate way to empower a woman is to give her the space to make all of the decisions she wants about her body and her life, including changing her aesthetics, without judgment.”

—Molly Galbraith

This is Why Women *Should Strength Train

(*Should if they want to experience all of these incredible benefits, that is.)

There are so many reasons for women to strength train, and here are a just few of the best:

Strength training is empowering.

Many women believe they could never do a pull-up, “boy” push-ups, or other physical feats. With proper, consistent training, those goals are most certainly within reach. Without fail, any client I’ve trained toward performing a flawless set of push-ups and her first unassisted chin-up is instantly empowered.

She realizes she’s stronger than she thought. It’s like she chugged a super-sized can of whoop-ass and unleashed an unstoppable force.

Strength training allows you to discover and appreciate all that your body is capable of doing—and then do more.

Our culture places a great deal of emphasis on appearance, convincing women that how we look is the most important thing. With such a constant focus on aesthetics, it’s easy to lose sight of other things that matter to us. Lifting weights shifts the focus toward our abilities. Once you bust out your first chin-up, you start wondering what else you can do, eagerly ready for the next challenge. How you look is the least important part of fitness. When you focus on what your body can do, and appreciate its many abilities, fat loss (if that’s a goal of yours) just becomes a side effect.

Strength training makes you feel great.

Because the primary goal of many popular workout programs is simply to burn as many calories as possible, it’s not surprising that people feel exhausted, sore, and unmotivated at the end of those brutal workouts. Many women completely crash after a tough week (or month) of training following one of these programs. Strength training, when done properly, can actually make you feel great. Fatigue is not an indicator of a successful workout. What matters is that you do your best and improve your performance, gradually, when possible. It’s perfectly acceptable (and encouraged) to finish a weight lifting workout feeling better than when you started. This not only helps you train more effectively over the long-haul, it also helps you maintain motivation to continue training and making progress.

Strength training positively affects your entire life.

Lift weights and strive to get stronger, gradually, and you’ll be surprised at how much easier your daily tasks become. Pay attention to your energy levels, the quality of your sleep, and how effortlessly you can play with your kids and hoist every grocery bag into the house in a single trip. Strengthening your body makes everything better—you’ll see.

A sane, sustainable, and efficient approach

The Modern Woman’s Guide to Strength Training will help you achieve maximum results, whether you’re new to strength training, or a veteran in the weight room.

Get started today!

Strength training builds you up, mentally and physically.

You might be seeing the trend here by now: lifting weights makes you a better version of yourself. It’s something you do to build yourself up, not tear yourself down. Fitness is not punishment for overindulging, missing a week of workouts, or for any other “negative” reason. It’s an excellent tool that allows you to become the best version of yourself in many amazing ways.

Your eating and workout habits do not have to revolve around fat loss. You do not have to accept this as “just part of being a woman.”

To be clear there is nothing wrong with wanting to lose fat, if that is legitimately one of your goals. This article is meant to emphasize that fat loss—often assumed to be a woman’s sole fitness goal—doesn’t have to be your goal. You can choose instead to get stronger, challenge your body, or learn a new skill. Quite often, fat loss simply becomes a side effect of your efforts, rather than the focus.

Forget all of the BS perpetuated by much of the fitness and mainstream media that encourages you to be less. I challenge you to reject the notions that your primary goal as a woman should always be to control your weight and that working out is strictly for burning calories and whittling your waistline.

When you embrace strength training as a tool to becoming the best version of yourself, and use it to explore all the incredible things your body can do, in the process you’ll discover for yourself how much more it adds to your life.

Now that you’re convinced and want to start strength training, if you’re feeling a little overwhelmed and aren’t sure where to start, let us help!

At Girls Gone Strong, we want you to feel confident knowing that what you’re doing to look good, feel good, and feel healthy and strong are not only based on tested, reliable, and safe information from trustworthy sources, but that it is also effective and efficient. That’s why we developed our flagship training system, The Modern Woman’s Guide To Strength Training.

Click to learn more and get started today!

The post Why Women Should Strength Train appeared first on Girls Gone Strong.

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Arguably the most debilitating sports and fitness injury is a knee injury. Knee injuries are second only to lower back pain in terms of prevalence. According to the Institute of Medicine, 61 million Americans suffer from knee pain, which is almost 20% of all US adults. Of those 61 million, 6.6 million visited an emergency room between 1999 and 2008. Knee injuries are serious business.

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