http://www.thealternativedaily.com/
This morning, an Amtrak train derailed in Washington State causing multiple fatalities and dozens of injuries. The train departed Tacoma, Washington just before 8 a.m. on a brand new route which launched today. NEW: NBC’s @anblanx reports that there are multiple deaths and injuries following an Amtrak train derailment in Tacoma, WA. Cause of the […]
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For today’s edition of Dear Mark, I’m answering three questions from readers. All three questions come from last week’s saturated fat post. First, I explore the true reason for increases in serum palmitic acid—too many carbs. Second, I investigate whether dairy or saturated fat affect polyphenol absorption, and whether it actually matters. And finally, I discuss the merits of avocado oil for high heat cooking and searing.
Let’s go:
You didn’t mention that the level of palmitic acid in serum is controlled by dietary carbohydrate – this has been known since 1955 if not earlier, and more recently demonstrated in humans by Jeff Volek’s team.
https://profgrant.com/2017/03/10/what-really-happens-to-saturated-fat-on-a-low-carb-diet/
Thanks, George. Great post, by the way. Love your stuff.
I did mention that “the only time we get a huge influx of pure palmitic acid is when we eat too many carbohydrates and our liver converts the excess into palmitic acid.” That’s de novo lipogenesis, the creation of (saturated) fat from glucose. It occurs in people with overstocked liver glycogen who eat too many calories and carbs and don’t move enough. There’s nowhere for the glucose to go, since glycogen stores are full. Conversion into palmitic acid, a relatively stable energy source with unlimited storage capacity, is the only other option.
Indeed, as shown in your link, diets high in fat and low in carbs tend to either reduce or maintain saturated fat levels in the serum. They definitely don’t increase it, which is the opposite of what most people would think. Eat saturated fat and it shows up in your blood. Right? Not necessarily. Jeff Volek’s team showed that as dietary carbohydrate increases, so do saturated fatty acids in the blood.
Dr. Barry Sears, PhD, who authored the Zone and has a background with MIT, etc., has stated since his first book that Saturated Fatty Acids are inflammatory. He recently stated on his website, “Saturated fats are pro-inflammatory compounds and will antagonize the benefits of the polyphenols.” (www.drsears.com September 2017) So, what is the bottom line from science?
I tracked that statement down to a message on Sears’ Twitter account where he links to an article on Well and Good about optimizing your coffee. It’s a decent article, with helpful tips on choosing the best beans and roasts for polyphenol maximization. The last tip is to add healthy fats but limit dairy, as “cream and milk actually lower the amount of polyphenols.”
Is that true? Does dairy (or saturated fat) lower polyphenol absorption?
A polyphenol-rich carob drink in a “milk matrix” was effective at lowering inflammation and improving bowel function and lipids. The milk might have blocked some of the polyphenols—there was no dairy-free control group to compare—but even if that was true, enough obviously got through to elicit beneficial effects.
Another study compared olive polyphenol-enhanced yogurt to plain yogurt. Both yogurts helped subjects lose weight, reduce weight circumference, and lower blood pressure, but subjects who ate the polyphenol-enhanced yogurt had lower LDL and higher antioxidant levels. Clearly, the polyphenols were making it through.
Another study found that in a simulated gastric environment—artificial stomach—cheese was an excellent vehicle for green tea polyphenols, protecting their viability and biological activity.
There have been studies where the presence of dairy seems to inhibit the absorption of polyphenols, but that was due to the proteins, not the fat.
Cocoa polyphenols work just fine in the presence of milk protein, lowering oxidized LDL and increasing HDL.
Maybe it does. None of these were perfectly controlled environments. Perhaps polyphenols work well with saturated dairy fat, but they’d work even better without it. We just don’t know.
We must also remember that polyphenols don’t have to be absorbed to help us. They’re also very effective in the gut, killing pathogens and serving as prebiotic fuel for our gut bacteria. If we aren’t absorbing them, they spend more time in the gut where the magic happens.
I’m still drinking coffee with cream though. If you like it, so should you.
Hi Mark,
With respect to smoke point, is it safe to pan sear a steak using avocado oil?
Avocado oil has one of the highest smoke points. It’s a great combination of stable fats, mostly monounsaturated, and natural antioxidants like vitamin E and other polyphenols that combine to present a united front against heat damage and oxidation and make avocado oil a great choice for searing steaks.
Compared to olive oil, which is no slouch in the heat tolerance department, avocado oil matches up well. “The stability of avocado oil was similar to that of olive oil.”
Adding avocado oil (and olive oil) to pork burger patties increased the oxidative stability of the burgers when cooked.
Avocado oil offers extra protection against oxidative damage by improving your glutathione status, at least if you’re a rat.
As you might have guessed, I didn’t just start selling the stuff for the hell of it. Olive oil is great, but there are dozens of great products already established and it doesn’t taste very good in mayo. The weight of the evidence convinced me it was the oil to use in my products. ]
That’s it for today, folks. Thanks for reading and be sure to chime in below with your own thoughts, questions, comments and concerns.
The post Dear Mark: Carbs and Serum Saturated Fat, Fat and Polyphenols, and Avocado Oil for Searing appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
15 minutes of:
Attempt no rest outside of the designated duration in each round. Single dumbbell or kettlebell may be carried in any manner you choose during lunge.
Originally Posted At: https://breakingmuscle.com/feed/rss
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.
Reminder: Position and execution always govern weight.
Today:
Originally Posted At: https://breakingmuscle.com/feed/rss
If there’s one universal truth in the 21st century, it’s that life doesn’t slow down. For many, the time and inconvenience required to go to the gym have become a barrier to their fitness goals. This has sparked the rise of the home gym, as garages and basements across the country are repurposed from man caves to iron oases.
Originally Posted At: https://breakingmuscle.com/feed/rss
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Research of the WeekIntense exercise slows Parkinson’s progression.
Exercise alters the gut biome independently of diet.
Blood pressure naturally and linearly decreases in the twilight years, with the steepest increases seen in dementia, heart failure, late-life weight loss, and hypertension.
A diet high in monounsaturated fat reduces liver fat and increases insulin sensitivity.
Episode 201: Anthony G. Jay, PhD: Host Elle Russ chats with Dr. Anthony G. Jay about his new book, Estrogeneration. It’s all about how estrogenic compounds in our environment are making us sick, fat, and infertile. Great name, too.
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.
You know, a walk can be very filling.
Assuming we gain the ability to fine-tune our mood with technology, what’s the best way to go about it and minimize side effects?
Los Angeles shelter dogs might go vegan, as if their lives aren’t already tough enough.
Are people really injuring themselves opening avocados?
Come for the Freedom Trail, stay for the obese squirrels.
Vegan screeds shop simplistic yet misleading messages (“live kindly“) and get financial backing from huge celebrities like Leonardo DiCaprio. Movies that push ancestral health approaches are more nuanced and rely on crowdfunding. Kale vs. Cow makes the case for sustainable meat, and it needs your help.
Lake Eerie’s crazy, chaotic waves.
There’s a suicide epidemic among America’s farmers.
Year’s end “Best of” list I was honored to make: MindBodyGreen’s Best Healthy Cookbooks, for Keto Reset.
Concept that intrigued me: The “Polymeal.”
Video I’m pondering: Did religion trigger agriculture?
Didn’t know they had it in them: Orca jumps 15 feet out of the water despite weighing 8 tons.
I’m not surprised: A new study suggests that lifestyle modifications could prevent 40% of cancer deaths.
One year ago (Dec 17– Dec 23)
“Mark, I object to your jeremiad on porn including the salacious comment: ‘Hard things are what make us humans’!!
(No, I’m not serious.)”– That must have been hard to come up with, Matt.
The post Weekend Link Love — Edition 482 appeared first on Mark’s Daily Apple.
https://www.girlsgonestrong.com/
Name: Larissa M. Mercado-López
Age: 35
Location: Fresno, CA
What does being a Girl Gone Strong mean to you?
There is a word in Spanish word that I try to embody — chingona, or badass. The word is powerful for me because it comes from my identity as a Chicana, a woman of Mexican descent, and can mean whatever I believe is the most self-empowering. So, being a Chingona Girl Gone Strong means striving for fullness in everything I do, being kind to myself, and supporting others in their journeys. It means setting boundaries to protect my time and energy, unapologetically bringing my whole self to the table, and always speaking and living my truths.
How long have you been strength training, and how did you get started?
I picked up my first dumbbell at nine years old when I started throwing shot put during AAU summer track. I actually made it to the Junior Olympics twice, placing in the top 6 both times, and I broke a state record! I think it’s so important to get girls, especially, interested in lifting at an early age. The experience shifted the way I thought about bodies, so that larger and more muscular women’s bodies weren’t “gross” or “abnormal.” It expanded what I imagined to be possible for myself and helped me see all bodies as valuable.
At some point, everyone else hit puberty and passed me up in height and strength, but I still lifted to help myself with soccer. I also just plain enjoyed lifting! When I got to college, I approached strength training more seriously, but also developed eating and exercise disorders; these disorders are what motivated me to approach fitness not only physically but academically, and through feminism, I was able to confront and work through the messaging I had internalized about my body. Eventually, I got to a better place and now lift as regularly as my schedule will allow with kids and a full-time career in higher education!
Favorite lift:
All the squats!
Top 3 things you must have at the gym or in your gym bag:
Cell phone, protein shake, and towel.
Do you prefer to train alone or with others? Why?
I prefer strength training alone but I love moving in other ways with other people! I used to run a fitness collective in San Antonio, Texas, where I led four to eight women in a group workout every week at a neighborhood park. It was thrilling to watch them grow in their strength and endurance, and we laughed and bonded as we sweat and panted together. I love that exercise can serve a social and community-building function.
Most embarrassing gym moment:
A woman and I were showering in the shower stalls right next to each other when one of my jams came on and we both started singing — an impromptu duet!
Most memorable compliment you’ve received lately:
One of my favorite compliments will always be “Your class is my favorite.” If my classes can be a twice-a-week respite for any of my students, then I’ve done my job.
Most recent compliment you gave someone else:
My colleague and I happened to run the same race recently; she was running the 3k and I was running the 5k. I think it’s important to take pictures of my friends so that they can see themselves as they are working and playing, and take pride in those images, so I took some pictures of her as we crossed paths. When I sent them to her I told her that she had a “strong stride” and she revealed that she had been working with a personal trainer and had recently begun running!
Favorite way to treat yourself:
As an educator with four kids and a full-time job, I don’t have much time to write creatively. A treat would be getting away for a few hours to sip coffee and write!
Favorite quote:
Voyager, there is no path; one makes it as they walk — a rough translation from a poem by Antonio Machado.
What inspires and motivates you?
My children motivate me but my friends inspire me! I’m lucky to have friends who are artists, writers, academics, teachers, activists, and fitness professionals who are making important changes in our world and inspire me to be better.
What do you do?
As an associate professor of Women’s Studies, I have the best job in the world! Not only do I work with amazing students, but I get to be a part of a dynamic intellectual community, travel, research, write, and give invited lectures. I’m also a children’s book writer and writer for Girls Gone Strong!
What else do you do?
First, I am definitely a busy mother of four children, ages three to 13. I am also in the nascent stages of starting a consulting business to help fitness professionals make their businesses or gyms more inclusive and culturally competent.
What kinds of changes would you like to see in the fitness industry?
I’d love to see the fitness industry consult with more academics working in feminist studies, critical race studies, and fatness studies. We can all use experts from a variety of fields to inform our practices and philosophies.
There are so many ways in which the fitness industry can benefit from scholars and their research to increase their outreach, grow in their cultural competence, implement social justice practices, and develop more supportive strategies and resources for clientele. We should all be working together!
Your next training goal:
Master the pull-up!
Of what life accomplishment do you feel most proud?
Earning my PhD, achieving early tenure, and raising four children — it’s hard to choose just one.
Which three words best describe you?
Curious. Empathetic. Ambitious.
What’s a risk you’ve taken recently, and how did it turn out?
I took a Zumba class for the first time! I wasn’t very good, but I enjoyed the challenge. It also inspired me to have my Latina Health students put together a campus event on Zumba, intersectionality, and inclusion. It’s amazing to see them grow in their comfort with their bodies through Zumba and to see how fitness practices can help grow community.
How has lifting weights changed your life?
Aside from the fact that it has eliminated my back pain, lifting weights has given me a wonderful analogy that has helped me teach students about what it takes to grow knowledge. As a women’s studies professor, I introduce students to ideas and realities that challenge their moral and philosophical core.
Learning, I tell them at the beginning, is much like the process of growing a muscle. Like a muscle that is trained hard, develops micro tears in its tissues, and with proper nourishment, repairs itself and grows, our mind too requires some discomfort, breaks down previously held ideas, and with proper nourishment, expands.
Lifting weights has taught me lessons about patience, growth, tolerance, and empowerment, and has made me a better mother, teacher, and person, overall.
What do you hope to inspire in others through your strength training?
I hope to inspire my daughters to find something they believe in and to pursue it, even if it means challenging expectations of what it means to be a “proper” girl or woman. I hope that watching me makes them feel like they can unapologetically invest time in themselves and continuously grow and set goals throughout their lives. As for my son, I hope to inspire him to respect women’s bodies and to believe that women have the right to occupy any place in the gym and the world.
What do you want to say to other women who might be nervous or hesitant about strength training?
Everyone is a beginner at one point or another; if you are consistent, you will always be stronger than you were the day before. It’s time to reclaim your place in the weight room and in this world.
What is your fitness dream?
To make Inclusive Fitness Consulting a reality and increase accessibility to fitness for all.
You can read Larissa’s articles for Girls Gone Strong here, and connect with her on Facebook and Twitter.
The post GGS Spotlight: Larissa Mercado-López appeared first on Girls Gone Strong.
http://www.thealternativedaily.com/
It’s official: we’re a superficial nation. And that’s just fine with me… there’s nothing wrong with people taking care to look their best! But when it comes to teeth whitening, that superficial obsession with our pearly whites (or off-whites, as it were) may be doing far more harm than good. Most people who dabble in […]
http://www.thealternativedaily.com/
Urinary tract infections, or UTIs, are an infection of either the kidneys, ureters, bladder or urethra — basically, anything that the urine passes through on its way out is fair game for a UTI. And if you’ve ever been unfortunate enough to suffer from a UTI, they’re very uncomfortable indeed. UTIs are one of the most […]
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