Originally Posted At: https://breakingmuscle.com/feed/rss
So, you’ve passed your training certification. Congratulations.
Chances are, despite your newfound title (“CERTIFIED”—oh yeah!) and position of authority, you have yet to teach one person how to even squat correctly.
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Have you heard? There’s a new “red meat will kill you” study. This time, it’s colorectal cancer.
Here’s the press release.
Here’s the full study.
I covered this a couple Sundays ago in “Sunday with Sisson.” If you haven’t signed up for that, I’d recommend it. SWS is where I delve into my habits, practices, and observations, health-related and health-unrelated—stuff you won’t find on the blog. Anyway, I thought I’d expand on my response to that study here today.
It’s the basic story you see with most of these observational studies. Around 175,000 or so people were asked to recall what they ate on a regular basis—a food frequency questionnaire. This is the exact questionnaire, in fact. The research team took the answers, measured some baseline characteristics of all the subjects—socioeconomic status, exercise levels, whether they smoked, education level, occupation, family history of colorectal cancer, and a few others—and then followed up with participants an average of 5.7 years later to see how many had developed colorectal cancer.
Those who had moderate amounts of red meat had a 20% higher chance of getting cancer.
And in the end, the increased risk was a relative risk. It wasn’t a 20% absolute increase in risk. It was a relative increase in risk. The subjects started with a 0.5% risk of getting bowel cancer. In those who ate the most processed meat and red meat, that risk increased 20%—to 0.6%!
From 0.5 to 0.6%. Sure, that’s an increase, but is it something to overhaul your entire diet for? To give up the best sources of zinc, iron, B vitamins, protein, carnosine, creatine? All that for a measly 0.1% that hasn’t even been established as causal?
One head scratcher that leaps out: the link between unprocessed red meat and colon cancer was not actually statistically significant. Only processed meat was significantly linked to colon cancer.
Another head scratcher: red meat, whether processed or unprocessed, had no significant association with colorectal cancer in women. Why didn’t they highlight the fact that in women, eating red meat was completely unrelated? That’s half the world’s population. That’s you or your mom, your daughter, your grandmother, your girlfriend. And unless they were to look at the full study and read the fine print, they’d never know that red meat actually had the opposite relationship. You’d think the authors would want to mention that in the abstract or see that the press releases and media treatments highlighted that fact.
It’s probably because mentioning that red meat was neutral in women and had no statistically significant link to colon cancer in men and women would have destroyed their case for red meat as an independent carcinogen. See, carcinogens are supposed to be carcinogens. There are many meaningful differences between men and women, but a poison is a poison.
What’s the proposed mechanism for red meat triggering colon cancer in men but not in women? If they didn’t have one (and I imagine they wouldn’t have mentioned it if they did), then there’s probably something else going on.
Besides, the literature is far from unequivocal.
In analyses that include consideration of cooking methods and other mitigating factors, red meat has no relationship with colon cancer.
Or what about this study, where colon cancer patients were more likely to eat red meat, but less likely to have type 2 diabetes? Should people avoid red meat and work toward getting diagnosed with type 2 diabetes?
Or how about this study, which found no difference in colorectal cancer rates between people who ate red meat-free diets and people who ate diets containing red meat? Shouldn’t the diet without any red meat at all have some effect?
Or this classic study, where rats on a bacon-based diet had the lowest rates of colon cancer. In fact, bacon protected them from colon cancer after they were dosed with a colon cancer promoter, while rats on normal “healthy” chow were not.
I don’t need to go into all the confounding factors that might predispose conventional red meat lovers to bowel cancer. Nor will I mention that it’s impossible to fully control for variables like the buns and bread and fries you eat the red meat with and the industrial seed oils it’s cooked in.
That last bit is crucial: the seed oils. It’s what nearly every cancer researcher misses. It’s not just a minor variable; it’s quite possibly the most important determinant of whether meat is carcinogenic in the colon or not. Heme iron—the compound unique to red meat that usually gets the blame for any increase in cancer—is most carcinogenic in the presence of the omega-6 fatty acid linoleic acid.
In one study, feeding heme iron to rats promoted colon cancer only when fed alongside high-linoleic acid safflower oil. Feeding MUFA-rich and far more oxidatively-stable olive oil alongside the heme prevented the colon carcinogenesis.
Another study had similar results, finding that meats containing medium to high amounts of heme—beef and beef blood sausage—promoted carcinogenic conditions in the colon when the fat sources were linoleic acid-rich corn and soybean oil.
And most recently is this paper. Mice were split into three groups. One group got heme iron plus omega-6 PUFA (from safflower oil). One group got heme iron plus omega-3 PUFA (from fish oil). The third group got heme iron plus saturated fat (from fully hydrogenated coconut oil, which contains zero PUFA). To determine the carcinogenicity of each feeding regimen, the researchers analyzed the effect the animals’ fecal water (which is exactly what it sounds like) had on colon cells. The fecal water of both PUFA groups was full of carcinogenic indicators and lipid oxidation byproducts, and exposing colonic epithelial cells to fecal water from PUFA-fed mice was toxic. The coconut oil-derived fecal water had no markers of toxicity or lipid oxidation.
I never see these (animal) studies cited in observational studies of meat and colon cancer. I think that’s a huge blindspot, and it’s one of the reasons I rarely put any stock in these scary-sounding studies.
That’s it for today, folks. Thanks for reading. Now go enjoy a steak.
References:
Bylsma LC, Alexander DD. A review and meta-analysis of prospective studies of red and processed meat, meat cooking methods, heme iron, heterocyclic amines and prostate cancer. Nutr J. 2015;14:125.
Alsheridah N, Akhtar S. Diet, obesity and colorectal carcinoma risk: results from a national cancer registry-based middle-eastern study. BMC Cancer. 2018;18(1):1227.
Rada-fernandez de jauregui D, Evans CEL, Jones P, Greenwood DC, Hancock N, Cade JE. Common dietary patterns and risk of cancers of the colon and rectum: Analysis from the United Kingdom Women’s Cohort Study (UKWCS). Int J Cancer. 2018;143(4):773-781.
The post Does Red Meat Give You Colon Cancer? appeared first on Mark’s Daily Apple.
http://chriskresser.com/
For many people, the biggest obstacle to perfect health is their mind. Find out how to help others address their weak spots and improve their health.
The post What Is the Biggest Obstacle to Perfect Health? appeared first on Chris Kresser.
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Keto fasting combines a very-low-carb diet with intermittent periods of fasting—and it has the potential to improve your sleep, cell regeneration, and gut health. Find out more about this lifestyle in this episode of RHR.
The post RHR: Your Guide to Keto Fasting, with Dr. Joseph Mercola appeared first on Chris Kresser.
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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!
My name is Garland Niblett and I am a nutritional consultant and co-owner of Fit & Faithful Wellness. This is my story.
In 2011 I was admitted to the Veterans Affairs hospital and diagnosed with PTSD. From there, I basically gave up on myself, both mentally and physically. I was once a 195 lbs., 3% body fat natural bodybuilder; and then, while I was in the VA hospital, I became a 301 lbs. “unrecognizable” individual. I had become overweight and was even classified as morbidly obese.
Benztropine, diazepam, cholecalciferol, Etodolac, methocarbamol, mirtazapine, amlodipine, aripiprazole, prazosin, quetiapine, and simvastatin. These were all prescribed to me while I was in the hospital. I had plenty of psychiatrists and psychologists but ultimately, I connected with a holistic therapist who helped me accept what happened to me in my past and how to manage my PTSD. Since 2016, I have managed to use only quetiapine for sleep.
By accepting my PTSD, I was able to move forward with my life. My therapist taught me how to be mindful about what was around me, emotionally, mentally and of course, nutritionally. I was more conscious of what I was putting in my body. In 246 days, I was able to lose 105 lbs. I felt great, but I fluctuated with my weight and wanted to find a better approach to maintaining my weight without restrictions. I was used to consuming over 5,000 calories, spread out during the day, eating most of my calories in the morning. During this time, I wasn’t overweight, but I still had chronic pain throughout my body. My stomach was constantly upset, bloated and felt sore from my workouts and daily movement.
Looking into the research on Intermittent Fasting, I became fascinated and wondered if this would work for me. And so, the journey of fasting began.
I started with the basic 16/8, giving up my 2,000-caloric breakfast. I struggled and was a bit hungry and moody but was persistent and did not give into my cravings. Soon thereafter, I was doing 18/6, 20/4 and now, 24-48 hours fasting. I noticed a momentous change with my body composition but most importantly, I felt great. I had more energy, an incredible amount of endurance and basically no soreness or inflammation. I had become Fat Adapted. No hunger cravings, stable mood and plenty of energy. My average blood sugar levels are 64 ml/dl, with mental clarity, balanced hormones, low inflammatory levels and a healthy stress response. My current weight is 195 lbs. and I have maintained this weight for the past two years.
Intermittent Fasting has been part of life now for over two years. Before intermittent fasting, my weight fluctuated from 220-240 lbs. I would have never thought it would be possible for me to run 8-10 miles in the morning and not desire food until later in the evening. No muscle loss but plenty of body fat reduction. I truly believe that fasting may be an alternative for individuals that are seeking healthier lifestyle options, weight loss, better mood and mental awareness.
I recommend intermittent fasting to my clients that struggle with weight loss, type 2 diabetes, and if they have chronic inflammation. I also recommend to my clients that they read The Primal Blueprint and The Keto Reset Diet, which talk about fasting and being mindful of the nutrients you choose to put in your body.
Intermittent fasting is amazing and since the beginning of this year I no longer have to rely on Quetiapine to help me sleep. I am now 100% medication free, thanks to intermittent fasting.
The readers featured in our success stories share their experiences in their own words. The Primal Blueprint and Keto Reset diets are not intended as medical intervention or diagnosis. Nor are they replacements for working with a qualified healthcare practitioner. It’s important to speak with your doctor before beginning any new dietary or lifestyle program, and please consult your physician before making any changes to medication or treatment protocols. Each individual’s results may vary.
The post Fasting Gave Me a Better Approach To Maintain My Weight Without Restrictions appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
Generally speaking, women are smaller than men. As a result, our nutritional requirements—from protein, carbs, and fats to vitamins and minerals—are often less than our male counterparts.
But not when it comes to iron: We often need more iron than men.
Originally Posted At: https://breakingmuscle.com/feed/rss
In a wave of evangelical fervor, the 18th amendment outlawed alcohol in the United States, thus initiating a disastrous 14-year experiment known as prohibition. Organized crime grew rampant, laws were blurred by inconsistent enforcement, and, despite an initial drop, alcohol use and abuse increased sharply, particularly amongst women and children.
http://www.thealternativedaily.com/
In our diet and the weight-loss crazed world, cravings have become increasingly vilified. They are seen as a weakness that must be ignored at all costs. “I. Will. Not. Eat. That. Chocolate” you heroically tell yourself as you collapse into a puddle of tears on the couch and shove another handful of kale into your […]
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“Pulled” BBQ is a classic for potlucks, parties, game day spreads and casual family dinners. No wonder—it’s easy to make ahead (in big batches no less) and even does well for leftovers.
Still, the sauce and buns traditionally haven’t been low-carb friendly…until now.
Today we’ve got another comfort food re-do. Healthy Primal and even keto complementary, this recipe puts another favorite back on the menu.
Servings: 8
Time in the Kitchen: 30 minutes
Ingredients:
Keto Buns:
BBQ Ranch Chicken:
Toppings (optional):
Instructions:
Preheat the oven to 325 ºFahrenheit and grease 8 small ramekins (about 2.5” in diameter) well with butter. If you don’t have dedicated ramekins, you can also use small circular pyrex containers (they are approximately one cup in size).
Whisk the butter, Primal Kitchen Avocado Oil and honey together in a mixing bowl. Add the almond flour, ground flaxseed, baking powder, baking soda and salt together to the bowl and mix until combined. Whisk the eggs and coconut milk in a separate bowl and fold them into the mixing bowl until everything is well combined. Allow the mixture to rest for a minute or so and then give the batter another mix.
Pour equal amounts of batter into each of the ramekins. Bake the buns in a 325 ºF oven for 18-20 minutes. The tops of the buns should be golden and fairly firm. Allow them to fully cool before running a knife around the inside of the ramekin. Gently twist the buns to help loosen them from the ramekins. Slice the buns in half lengthwise and set aside.
To prepare the chicken, flatten the chicken breasts by placing them between two pieces of parchment paper and pounding with a mallet until they are uniform in width (around ½” thick). Flattening the chicken breasts prior to cooking ensures that they are all the same thickness and therefore will cook evenly and in a similar time frame. The overall amount of time it takes for the chicken to cook will depend upon the size and thickness of the chicken breasts.
Combine the onion powder, paprika, chili powder, garlic powder, and salt in a bowl. Rub the mixture all over the chicken and place the chicken in the fridge to marinate for an hour.
Remove the chicken from the refrigerator. Heat the Primal Kitchen Avocado Oil in a pot or deep pan over medium heat. Once hot, add the chicken breasts to the pan, keeping them in a single layer so they aren’t overlapping. Sear the chicken for 2 minutes on each side.
Add the water or broth to the pot and bring the liquid to a boil. Reduce the heat so the liquid is simmering and cover with the lid. Allow the chicken to simmer for 5 minutes, then flip the chicken breasts over and cover again. Continue cooking until the chicken reaches an internal temperature of 165 ºF (about 15-20 minutes total, depending on the size of the chicken breasts).
Remove the chicken breasts from the pot and shred them using two forks (or your hands, if you allow the chicken to cool a little first). Place the shredded chicken back into the pot and stir in the Primal Kitchen BBQ Ranch and half of the sliced scallions. Cover the pot and heat the chicken over medium-low heat for about 5 minutes. Uncover the pot and give the chicken a stir. If it looks too dry, you can add a little more dressing or water/broth. Remove the pot from the heat and stir in the remaining scallions. Allow the chicken to cool for a few minutes, stirring once or twice to help the chicken absorb any remaining sauce.
Create your sliders by scooping a portion of the pulled chicken on one half of the bun. Stack a slice or two of tomato on top followed by a couple of slices of avocado. Serve alongside an arugula salad for a full meal.
If you’d prefer to keep this dish even lower in carbohydrates, you can forego the tomatoes and/or avocados in the garnish and salad. A bit of chopped radish and/or a thin slice of red onion would work well instead.
Nutritional Information (per Bun):
Nutritional Information (per serving of BBQ Ranch Chicken):
Nutritional Information (per serving)—1 Keto Bun, 1/8 portion of BBQ Ranch Chicken with Fixings and Salad
The post Keto Pulled BBQ Ranch Chicken Sliders appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
Ditch the I can’t get to the gym excuses because there’s no place like home.
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