Originally Posted At: https://breakingmuscle.com/feed/rss
A simple squat is one of the most effective exercises for building muscle, and also incredibly functional in how it translates to our daily living. Despite its relevance, it definitely takes detailed work on form, and sometimes instruction, to perfect it.
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Research of the WeekResearchers find 120,000-year old evidence of starchy tuber consumption.
General intelligence in orangutans.
Ravens feel bad when their friends feel bad.
Two things that recent research suggests is good for multiple sclerosis patients: red meat and keto.
Habitual coffee consumption may reduce all-cause mortality by improving resting heart rate.
Episode 344: Endurance: Brad’s Tough Guy Warning: Host Brad gives a warning to all you tough guys out there about proper recovery and its effect on testosterone.
Episode 345: Gary Foresman, MD: Host Elle Russ chats with Gary Foresman about using low dose naltrexone to treat autoimmune disorders.
Primal Health Coach Radio, Episode 13: Erin and Laura sit down with triathlon influencer, Taren Gesell, to talk about his successful business transition and his belief in the power of action steps.
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.
The mainstream is beginning to admit that ultraprocessed foods are terrible for us.
Overinvested “bully parents” are ruining youth sports.
Why Americans use so much air-conditioning (and why it’s probably better for the environment than heating).
I agree with this list of best low-carb, keto-friendly snacks.
ButcherBox is offering up a super grill deal to kick off summer. Get a $59 array of their amazing New York Strip Steaks, Baby Back Ribs, and Ground Beef totally free with your first box order.
College kids aren’t checking out books from the library anymore.
Article I’m reading: Walt Whitman on What Makes Life Worth Living.
Thing I’d love to try someday: Free-diving with sleeping whales.
Concept I’m mulling over: The complicated role of testosterone in development, competition, and human reproductive behavior.
I agree: Teens should start businesses.
Chapter I’m reading: “Design Flaws.”
With Google stopping development of its glucose-monitoring lens and all the other failures and dubious advancements, tech is realizing that biology’s a hard nut to crack. Do you think technology will ever figure out human biology and vault us into sci-fi territory?
One year ago (May 26 – Jun 1)
“Regarding adoptions of ‘easy wins’ discussed in your Sunday with Sisson letter — I think it mostly comes down to habits. It’s difficult to establish a new habit. Even an easy one, such as daily push ups takes effort to establish. Also, and here’s what’s often not appreciated, our current habits usually kick in automatically and interfere with the development of a new one. What’s the solution? The most effective way to establish a new habit is to remove yourself from your typical situation. Why? Because our habits are triggered by the cues in our environment. Change the environment, even by moving your morning routine or ritual from one room of your home to another, can remove these powerful triggers and allow you to more easily focus on your new habit.”
– Great thoughts from Aaron Blaisdell.
The post Weekly Link Love — Edition 31 appeared first on Mark’s Daily Apple.
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Don’t miss tonight’s deadline (midnight PDT, 5/31/19) to join the June Keto Reset and to register for the BIGGEST grand prize I’ve ever given away.
Have you been thinking about going keto or recommitting to a keto routine? The all-new June Keto Reset offers one month of personal guidance, exclusive resources, great deals, and fantastic giveaways. Best of all, it’s totally free. All you do is SIGN UP.
You’ll also have the chance to grab the Keto Mastery Course for free (a $147 value) with the purchase of a Primal Kitchen® Keto Kit. Also, anyone who signs up by the deadline will be entered to win our Keto Reset grand prize giveaway. I’ll randomly select one participant who will bag a full year’s worth of Butcher Box standard meat boxes—plus a $1000 gift certificate to PrimalBlueprint.com. Don’t miss out!
Throughout the month of June you’ll receive two emails a week from yours truly with exclusive guidance, tips, and recipes for going keto the right way. You’ll learn how to optimize fat burning and get the results you’ve always wanted.
Heads up: You won’t find these resources on the blog.
(And for those of you who did the January Keto Reset Kickoff, the June experience is completely new—from top to bottom, so join us again!)
Throughout the month you’ll receive:
You’ll have everything you need for a successful Keto Reset.
Simply sign up now and enter your email to register. (Enter your email in the email collector just under the banner at the top of the page and click subscribe. You don’t need to purchase anything to participate.)
You only have a few hours left! Registration closes May 31, 2019, at midnight PDT.
But, wait. There’s more…
Last but not least: the giveaways, including the biggest grand prize I’ve ever offered on Mark’s Daily Apple….
One lucky winner will walk away with:
It’s the ultimate giveaway package to fuel your Primal-keto journey.
Simply register for the Keto Reset Month by midnight PDT 5/31/19, and you’ll be entered to win. One winner will be randomly chosen at the end of the Keto Reset Month and announced on the Mark’s Daily Apple blog.
Plus, beginning now and throughout the month of June, follow Mark’s Daily Apple on Instagram for weekly giveaways with partners like Medlie, Bonafide Provisions, Taylor Farms, Nuttzo, Vital Farms, and Epic Provisions.
I’m giving everyone who enrolls in the Keto Reset Month a chance to get the Keto Reset Online Mastery Course for FREE (that’s a $147 value) with the purchase of a Primal Kitchen® Advanced Keto Kit. You get my absolute favorite keto-friendly products, plus the most comprehensive multimedia educational experience around, designed for anyone interested in the ketogenic diet. It’s an unbelievable deal.
If you missed the chance to grab your free course in January, here’s your shot. Note: You can sign up for the Keto Reset Month without taking advantage of the Mastery Course deal.
If you participated in the January Keto Reset Kickoff and took advantage of the Mastery Course offer then, we hope you still join us for the entirely new Keto Reset experience. You’ll find new resources and supports to enhance your keto transition.
Plus, through the end of the sign-up period (5/31/19 midnight PDT), you can grab a free box of keto-friendly Coconut Lime Protein Bars free with any $30 purchase on PrimalKitchen.com (a $32.95 value!). Click here to take advantage of that offer or use code FREECLBARS at checkout.
The team and I are pumped for this June. I can’t think of a better way to kick off summer than the Keto Reset Month. I hope you’ll join us.
Thanks for reading, everybody. Weekend Link Love is coming up, as is a great summer soup recipe with the folks from Bonafide Provisions.
The post Last Call For the June Keto Reset + The Grand Prize Giveaway! appeared first on Mark’s Daily Apple.
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Soup is one of the most overlooked ways for incorporating a rich variety of vegetables in your diet. That goes double for summer soups. We’re loving this keto- and Primal-friendly Zucchini Basil Soup that can be served either warm or chilled any day of the year. But the nutritional goodness isn’t just in the vegetables and herbs. It also serves up the richness of full-fat coconut milk (feel free to use whole milk or cream if you prefer regular dairy) and all the benefits of collagen protein with the help of Bonafide Organic Chicken Bone Broth. Enjoy—and be sure to check out our community giveaway with Bonafide Provisions below!
Servings: 5 bowls
Prep Time: 15 minutes
Cooking Time: 10 minutes
Ingredients:
Instructions:
Heat Instant Pot to Saute setting and drizzle in Primal Kitchen Avocado Oil. Saute scallion and garlic until the onion is translucent.
Sprinkle in 1/2 tsp salt. Add in chopped zucchini, coconut milk and Bonafide Organic Chicken Bone Broth. Cook on Manual High for 5 minutes.
Puree (or immersion blend) soup until smooth.
Add in basil and blend. Feel free to add another teaspoon of salt (or to taste). Chill and store in mason jars.
Serve warm or chilled, and top with optional zucchini and bacon.
Nutritional Information (per serving without toppings):
Enter to win $100 in keto staples from Primal Kitchen (including our Keto Starter Kit + Collagen + Protein Bars), a Keto Reset book and Keto Reset Cookbook, plus one of each of Bonafide Provision’s bone broths (turkey, frontier, chicken, beef) and an 8-pack Keto Broth (dairy-free).
To enter:
1. FOLLOW @bonafideprovisions, @primalkitchenfoods, @marksdailyapple & @theprimalblueprint
2. COMMENT on the giveaway Instagram post with your favorite thing about summer
3. BONUS entries: Sign up for our FREE Keto Reset month here before midnight PDT, 5/31/19.
We’ll be choosing TWO lucky winners. Open to U.S. entries only. The winners will be announced and contacted via Instagram direct message on Friday, June 7th. Good luck, everyone!
The post Chilled Zucchini Basil Soup (+ A Giveaway!) appeared first on Mark’s Daily Apple.
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Ah, the warm days of summer bring with them the swimming pool season. Each summer, millions of Americans take to the pool, either community pools or private pools. A great way to cool off, exercise, and spend time with family and friends, there are also some hidden dangers lurking in pools. Here’s what to be […]
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When you stop to think about it, mushrooms are remarkable.
They’re closer to animals than plants on the tree of life.
They can break down plastic and petroleum.
The single largest organism on the planet is an underground honey fungus spanning almost 3 miles in the the state of Oregon.
They carry messages along their underground fungal networks using neurotransmitters that are very similar to the ones our brains use.
They’re a kind of “forest internet” which plants and trees use to communicate with each other.
They’re delicious.
And, as it turns out, they possess and confer some very impressive health and therapeutic effects. Several years ago, I highlighted the culinary varieties and explored their considerable health benefits. Go read that, then come back here because I’m going to talk about the different types of adaptogenic mushrooms today. These are the real heavy hitters, the ones that appear to supercharge immune systems, stimulate neuronal growth, improve memory and focus, pacify the anxious mind, increase the libido, and enhance sleep quality.
Let’s go through the most important adaptogenic mushrooms and the evidence for each. I’ll primarily stick to human studies, but may relay some animal studies if they seem relevant.
Reishi has been used in traditional Asian medicine for hundreds of years to treat diseases of the immune system. (Reishi is its Japanese name; in China, it’s called lingzhi and in Korea, it’s yeongji.) Other folk uses include all the regular stuff you expect—aches, pains, allergies, “qi”—but the majority of modern clinical evidence focuses on immunity, cancer, and inflammation.
But the interesting thing to remember is that inflammation figures into pretty much every modern ailment. Even conditions like depression and anxiety are often characterized by a surplus of systemic inflammation. If reishi can soothe the inflammation, it could very well help with all the other seemingly unrelated conditions, too.
Reishi is also said to be very good for sleep, though I wasn’t able to find a supporting human study.
Exercise caution if you have an autoimmune disease, as using reishi to”activate” the immune system that’s attacking you may—theoretically—increase the attack’s severity.
Reishi may also lower libido in high doses, as it inhibits the conversion of testosterone to dihydrotestosterone—albeit in rats. More rat research suggests that low doses of reishi could increase libido.
No human studies indicate this, but a rodent study found that giving reishi reduced time to exhaustion in a forced weighted swimming challenge (throw a rat in the water with a weight attached). They got tired faster.
Cordyceps is another mushroom used in traditional Chinese medicine to promote vitality and energy. For the men, that’s code for “better erections.” What does the evidence say?
It is broadly anti-inflammatory.
It’s an effective immuno-adaptogen: it boosts immunity when immune function is too low and dampens it when it’s over-activated. Autoimmune thyroiditis patients who took cordyceps saw dual-direction immunomodulation—too low got higher, too high got lower.
It boosts endurance exercise capacity in older adults (but not endurance capacity in young athletes).
As for the “energy and vitality” claims, that appears to be true in mammals. We have evidence that rats, pigs, mice, and even yaks, goats, and sheep get boosts to testosterone status and sexual function when taking cordyceps, and that it improves brain function and cognition in small mammals, but nothing solid in humans. Still, the fact that it helps other mammals probably indicates utility for us.
Chaga is a mushroom with a long history of use in Northern Eurasia (Russia, Siberia) as well as a considerable body of animal evidence and isolated human cell evidence in support, but no real studies using actual live humans. That’s unfortunate, because chaga appears to be the real deal:
I hope we get some strong human studies in the near future. In the meantime, you can always run your own!
Lion’s Mane is a mushroom that looks like a pom-pom. Or a brain, which is fitting. Lion’s Mane’s main claim to fame is its purported ability to increase neurogenesis, reduce cognitive decline, and even regrow damaged nerves.
Studies in fact show that Lion’s Mane can:
The majority of Lion’s Mane customers aren’t interested in reducing decline. They want a boost. They want increased focus, improved cognition, more and better neurons. Judging from the reversal of cognitive decline in the elderly and the flood of online anecdotes about improved focus and cognition, I suspect that there’s something there.
That said, another common side effect I’ve heard about from many of the same people lauding its cognitive effects is reduced libido. So keep an eye out for that one.
You know how I do things here. I can’t in good faith make definitive claims based on mouse studies that show this or that mushroom improving memory, blasting tumor cells, and increasing sexual virility. Still, I also can’t discount the hundreds (and in some cases, thousands) of years of traditional use of these mushrooms for many of the conditions, nor can I ignore (or write off as “placebo”) the thousands of experimenters out there online deriving major benefits from some of these mushrooms.
The only option, of course, is to try it for yourself, which I may do in the near future (and will write about my findings).
When you’re buying an adaptogenic mushroom extract, look for products that come from fruiting bodies (actual mushrooms) rather than mycelium (the “roots” of the mushrooms). Fruiting bodies tend to have more of the active constituents than mycelium. Fruiting body extracts will also be more expensive—mushrooms take longer to grow than mycelium—but the added potency makes up for it.
Look for products that list the beta-glucan content, not the polysaccharide content. Beta-glucans are the uniquely active constituents. All beta-glucans are polysaccharides, but not all polysaccharides are beta-glucans.
From the beginning, I’ve loved seeing what Four Sigmatic has done. Our team did a recipe with theirs this week. Check them out, and stay tuned for more on adaptogenic mushrooms here.
In the meantime, I’d love to hear your experiences with adaptogenic mushrooms. Have you tried them? How have they been useful for you (or not)? Thanks for stopping in, everybody.
References:
Zhao H, Zhang Q, Zhao L, Huang X, Wang J, Kang X. Spore Powder of Ganoderma lucidum Improves Cancer-Related Fatigue in Breast Cancer Patients Undergoing Endocrine Therapy: A Pilot Clinical Trial. Evid Based Complement Alternat Med. 2012;2012:809614.
Futrakul N, Panichakul T, Butthep P, et al. Ganoderma lucidum suppresses endothelial cell cytotoxicity and proteinuria in persistent proteinuric focal segmental glomerulosclerosis (FSGS) nephrosis. Clin Hemorheol Microcirc. 2004;31(4):267-72.
Smiderle FR, Baggio CH, Borato DG, et al. Anti-inflammatory properties of the medicinal mushroom Cordyceps militaris might be related to its linear (1?3)-?-D-glucan. PLoS ONE. 2014;9(10):e110266.
Lin WH, Tsai MT, Chen YS, et al. Improvement of sperm production in subfertile boars by Cordyceps militaris supplement. Am J Chin Med. 2007;35(4):631-41.
Parcell AC, Smith JM, Schulthies SS, Myrer JW, Fellingham G. Cordyceps Sinensis (CordyMax Cs-4) supplementation does not improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004;14(2):236-42.
The post 4 Mushrooms You Need To Know appeared first on Mark’s Daily Apple.
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How many carbs can you eat in a sitting and still “stay keto”? What constitutes a “keto meal”?
I’ve gotten many questions about this topic.
First of all, let’s get this out of the way: Keto is not a religion that punishes heretics with eternal damnation (or eternal reliance on exogenous sugar for energy). This post is not intended to make people feel guilty for eating five grams of carbs over the” limit.” It’s not even intended to set a hard limit in stone. It’s simply to provide people who care about this sort of thing a basic, admittedly rough, guideline for staying below the keto carb threshold within meals throughout the day.
First of all… there’s a problem with establishing a universal keto carb threshold….
Carb thresholds are a very personal thing. Not in the sense that you should only tally up your within-meal carb counts behind closed (and locked) doors, but in the sense that they are extremely context dependent:
Take the Inuit, for example. Despite eating almost nothing but seafood and marine and land mammals and their fat, with negligible amounts of carbohydrates, the Inuit rarely show evidence of ketosis. A legitimate fast isn’t even enough to reliably produce ketosis in the Inuit. It turns out that many of them possess a gene variant that prevents ketosis and drops blood sugar during fasting and starvation. They’re great at burning fat directly, not so good at reaching ketosis. Even if we’re not talking about Inuits, every single person has different genetic potentials for generating ketones and responding to carbs.
If you create a glycogen debt through intense training, a significant portion of the carbs you eat immediately after will go toward replenishing that glycogen rather than contribute toward your energy consumption. You can remain in ketosis and store those carbs away in your muscle. Exercise alone stimulates ketosis independent of diet; if you’re a highly active person, you’re probably already dipping in and out of ketosis without even changing what you eat. Your carb threshold will be higher.
At this point, I can have a big sweet potato with dinner and be right back to ketosis in the morning. I can eat beef larb salad over some steamed jasmine rice for lunch and coconut curry for dinner while on vacation in Thailand and bounce right back without issue. Because I’m fully ketone-adapted and fat-adapted, and my mitochondria are adept at burning fat, I have the metabolic flexibility to drift in and and out of ketosis as I please. The idea of a hard “keto threshold” becomes less relevant when you’re fully keto-adapted.
If you’ve already eaten 40 grams of carbs for breakfast, you have very little leeway for future meals. If you had bacon, eggs, and steak for breakfast, you can handle a larger dose of carbs.
Making things even harder, these contexts are impossible for the average person to quantify. It’s hard to tell exactly how much glycogen debt we’ve incurred through our training—how many carbs we’ve cleared out and can safely assimilate. It’s impossible to quantify our genetic keto threshold, and you can’t exactly count the fat-burning mitochondria you’ve generated or put a number to your degree of ketone-adaptation.
Everything is fuzzy at the margins. Very little in life and the universe is totally binary and clear-cut. But thinking of the world in binary terms and separating things into categories can be helpful. Too much fuzzy thinking renders making decisions hard. It breeds indecision. It paralyzes. We need something.
That’s where a keto carb threshold for determining “keto meals” comes in: Despite the very real limitations of establishing a true keto threshold, they can be helpful for beginners and other people trying to make decisions about what to eat.
Imagine you’re a beginner to this Keto Reset thing. Do you want to have to consider how many carbs you’ve burned through exercise today, which genes you have, or whether you’ve successfully produced enough fat-adapted mitochondria before deciding on how many carbs you can get away with? Or do you want a number that may be imperfect but will probably get you in the ballpark?
“Eat this many.”
“Stay under this number.”
“Avoid this.”
“Eat that.”
Simple things you can have as touchstones and landmarks when you’re getting started and progressing along your journey…
All that said, here are some good rules of thumb for within meal keto carb thresholds:
That’s total carbs, not net. Also, keep in mind that we don’t count above ground, non-starchy vegetables. Count the carbs in blueberries, not spinach. Count the carbs in beets, not kale. Count the carbs in carrots, not broccoli.
In my book, this is the easiest way to think of carbs on a keto diet. You don’t have to subtract fiber or weigh your romaine lettuce. You just count the carbs that, well, count.
There are contextual modifications, as we discussed earlier—exercise and activity levels, genetics/personal tolerance, keto adaptation status, previous meals.
And keep in mind just plain common-sense modifications:
The more advanced you are, the more you can integrate your context into your decisions. This integration will happen intuitively, ideally. Then you can just eat and trust that your subconscious is keeping its end of the bargain.
If you’ve just finished a CrossFit WOD or gone bouldering for an hour or hiked up the local mountain, you’ve most likely incurred enough of a glycogen debt that a few extra carbs at your next meal won’t impact you keto status.
If you’re close to goal weight, you have steady energy all day, you can effortlessly skip meals, have a few wedges of watermelon at the birthday party that don’t affect you one way or the other… you’re probably reasonably fat-adapted and can handle a few more carbs per meal.
And through trial and error and simply doing the work and paying attention to what happens, you’ll learn your personal carb tolerance over time. Maybe in the near future we’ll even have high-powered data that can pinpoint your genetic carb tolerance to remove the guesswork.
But for the time being, especially if you’re just starting out with keto or find yourself staring at food labels in the grocery store aisle for a disproportionate amount of your life, “7-8 grams of carbs per snack and 16-18 grams of carbs per meal to stay keto” is a good rule of thumb.
What about you, folks? How many carbs do you limit yourself per meal to stay keto—or not?
The post The Keto Carb Threshold: What Constitutes a “Keto” Meal? appeared first on Mark’s Daily Apple.
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The way you prepare and store foods can impact their influence on your overall health. Find out which healthy cooking equipment you should stock up on—and which harmful tools shouldn’t be in your kitchen.
The post 8 Healthy Cooking Appliances That Should Be in Your Kitchen appeared first on Chris Kresser.
Originally Posted At: https://breakingmuscle.com/feed/rss
Take a summer food vacation to Greece by combining all of the signature flavors in a tasty, grilled burger! These burgers can easily be made with beef, bison, or even lamb for a truly authentic experience. Ground meat is combined with the salty tang of feta cheese and pimientos, which are simply small pieces of red cherry pepper cured in brine. If you can’t find pimientos, you can use roasted red peppers either made fresh or from a jar that are diced into small bits.
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The first time I had cauliflower and mushrooms together, it was a beautiful moment. (Thank you to that incredible German cook.) It was also a game changer for how I saw cauliflower. There’s no error in calling these steaks here. When you pair cauliflower and mushrooms together, in this case a delicious adaptogen mushroom mix from friends at Four Sigmatic, what you have is a smoky-tasting, umami-rich feast. I could easily put away a few of these all by themselves, but what I love even more is the added kick that paprika and fresh chimichurri (one of my favorite sauces) give these steaks. I can’t think of a better vegetarian- and vegan-friendly dish—one that will bring even meat lovers to the table (and asking for more). Enjoy, everyone.
Servings: 4
Prep Time: 20 minutes
Cooking Time: 15 minutes
Ingredients:
For the Chimichurri:
For the Rub:
***This will make extra rub (more than you’ll need)
You will also need:
Instructions:
Preheat oven to 400 ºF/200 ºC.
Mix the Four Sigmatic 10 Mushroom Blend Mix with the paprika and salt. Set aside.
Cut the cauliflower heads into 1 inch thick steaks. Place on parchment lined cooking sheet. Drizzle liberally with Primal Kitchen Avocado Oil, and sprinkle generously with the mushroom-paprika rub. Put in the preheated oven and roast for 15 minutes.
To make the chimichurri, separate the leaves from the cilantro and chop leaves finely. Mince the garlic cloves. Mix both 1/3 cup of Primal Kitchen Greek Dressing. (Use more dressing if needed for right consistency.) Set aside.
Take out the roasted cauliflower steaks. Pour the chimichurri over the cauliflower. Top with red pepper flakes. Serve hot.
Nutritional Information (per steak—1/4 of cauliflower head):
The post Cauliflower Steaks With Chimichurri appeared first on Mark’s Daily Apple.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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