Originally Posted At: https://breakingmuscle.com/feed/rss
Fitness has reached worldwide popularity. The need for classes, personal training, and of course my favorite, semi-private training, has exploded with the rise in popularity of fitness. Many people and businesses have stepped up to fill this need. This is a great thing, but buyers beware. Not all fitness professionals are created equal. I believe there are three major categories of fitness professionals: coach, trainer, and entertainer.
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A couple weeks ago I wrote a post about how to read scientific research papers. That covered what to do. Today I’m going to tell you what NOT to do as a consumer of research studies.
The following are bad practices that can cause you to misinterpret research findings, dismiss valid research, or apply scientific findings incorrectly in your own life.
This is probably the BIGGEST mistake a reader can make. The abstract is, by definition, a summary of the research study. The authors highlight the details they consider most important—or those that just so happen to support their hypotheses.
At best, you miss out on potentially interesting and noteworthy details if you read only the abstract. At worst, you come with a completely distorted impression of the methods and/or results.
Take this paper, for example. The abstract summarizes the findings like this: “Consumption of red and processed meat at an average level of 76 g/d that meets the current UK government recommendation (less than or equal to 90g/day) was associated with an increased risk of colorectal cancer.”
Based on this, you might think:
1. The researchers measured how much meat people were consuming. This is only half right. Respondents filled out a food frequency questionnaire that asked how many times per week they ate meat. The researchers then multiplied that number by a “standard portion size.” Thus, the amount of meat any given person actually consumed might vary considerably from what they are presumed to have eaten.
2. There was an increased risk of colorectal cancers. It says so right there after all. The researchers failed to mention that there was only an increased risk of certain types of colon cancer (and a small one at that—more on this later), not for others, and not for rectal cancer.
3. The risk was the same for everyone. Yet from the discussion: “Interestingly, we found heterogeneity by sex for red and processed meat, red meat, processed meat and alcohol, with the association stronger in men and null in women.” Null—meaning not significant—in women. If you look at the raw data, the effect is not just non-significant, it’s about as close to zero as you can get. To me, this seems like an important detail, one that is certainly abstract-worthy.
Although it’s not the norm for abstracts to blatantly misrepresent the research, it does happen. As I said in my previous post, it’s better to skip the abstract altogether than to read only the abstract.
You’ve surely heard that correlation does not imply causation. When two variables trend together, one doesn’t necessarily cause the other. If people eat more popsicles when they’re wearing shorts, that’s not because eating popsicles makes you put on shorts, or vice versa. They’re both correlated with the temperature outside. Check out Tyler Vigen’s Spurious Correlations blog for more examples of just how ridiculous this can get.
As much as we all know this to be true, the popular media loves to take correlational findings and make causal statements like, “Eating _______ causes cancer!” or “To reduce your risk of _______, do this!” Researchers sometimes use sloppy language to talk about their findings in ways that imply causation too, even when their methods do not support such inferences.
The only way to test causality is through carefully controlled experimentation where researchers manipulate the variable they believe to be causal (the independent variable) and measure differences in the variable they hypothesize will be affected (the dependent variable). Ideally, they also compare the experimental group against a control group, replicate their results using multiple samples and perhaps different methods, and test or control for confounding variables.
As you might imagine, there are many obstacles to conducting this type of research. It’s can be expensive, time consuming, and sometimes unethical, especially with human subjects. You can’t feed a group of humans something you believe to be carcinogenic to see if they develop cancer, for example.
As a reader, it’s extremely important to distinguish between descriptive studies where the researchers measure variables and use statistical tests to see if they are related, and experimental research where they assign participants to different conditions and control the independent variable(s).
Finally, don’t be fooled by language like “X predicted Y.” Scientists can use statistics to make predictions, but that also doesn’t imply causality unless they employed an experimental design.
When it comes to things as complex as nutrition or human behavior, I’d argue that you can never prove a hypothesis. There are simply too many variables at play, too many potential unknowns. The goal of scientific research is to gain knowledge and increase confidence that a hypothesis is likely true.
I say “likely” because statistical tests can never provide 100 percent proof. Without going deep into a Stats 101 lesson, the way statistical testing actually works is that you set an alternative hypothesis that you believe to be true and a null hypothesis that you believe to be incorrect. Then, you set out to find evidence to support the null hypothesis.
For example, let’s say you want to test whether a certain herb helps improve sleep. You give one experimental group the herb and compare them to a group that doesn’t get the herb. Your null hypothesis is that there is no effect of the herb, so the two groups will sleep the same.
You find that the group that got the herb slept better than the group that didn’t. Statistical tests suggest you can reject the null hypothesis of no difference. In that case, you’re really saying, “If it was true that this herb has no effect, it’s very unlikely that the groups in my study would differ to the degree they did.” You can conclude that it is unlikely—but not impossible—that there is no effect of the herb.
There’s always the chance that you unwittingly sampled a bunch of outliers. There’s also a chance that you somehow influenced the outcome through your study design, or that another unidentified variable actually caused the effect. That’s why replication is so important. The more evidence accumulates, the more confident you can be.
There’s also publication bias to consider. We only have access to data that get published, so we’re working with incomplete information. Analyses across a variety of fields have demonstrated that journals are much more likely to publish positive findings—those that support hypotheses—than negative findings, null findings (findings of no effect), or findings that conflict with data that have been previously published.
Unfortunately, publication bias is a serious problem that academics are still struggling to resolve. There’s no easy answer, and there’s really nothing you can do about it except to maintain an open mind. Never assume any question is fully answered.
This one’s a doozy. As I just explained, statistical tests only tell you whether it is likely that your null hypothesis is false. They don’t tell you whether the findings are important or meaningful or worth caring about whatsoever.
Let’s take that study we talked about in #1. It got a ton of coverage in the press, with many articles stating that we should all eat less red meat to reduce our cancer risk. What do the numbers actually say?
Well, in this study, there were 2,609 new cases of colorectal cancer in the 475,581 respondents during the study period—already a low probability. If you take the time to download the supplementary data, you’ll see that of the 113,662 men who reported eating red or processed mean four or more times per week, 866 were diagnosed. That’s 0.76%. In contrast, 90 of the 19,769 men who reported eating red and processed meat fewer than two times per week were diagnosed. That’s 0.45%.
This difference was enough to be statistically significant. Is it important though? Do you really want to overhaul your diet to possibly take your risk of (certain types of) colorectal cancer from low to slightly lower (only if you’re a man)?
Maybe you do think that’s important. I can’t get too worked up about it, and not just because of the methodological issues with the study.
There are lots of ways to make statistical significance look important, a big one being reporting relative risk instead of absolute risk. Remember, statistical tests are just tools to evaluate numbers. You have to use your powers of logic and reason to interpret those tests and decide what they mean for you.
It’s a fallacy to think you can look at one piece of a jigsaw puzzle and believe you understand the whole picture. Any single research study offers just a piece of the puzzle.
Resist the temptation to generalize beyond what has been demonstrated empirically. In particular, don’t assume that research conducted on animals applies perfectly to humans or that research conducted with one population applies to another. It’s a huge problem, for example, when new drugs are tested primarily on men and are then given to women with unknown consequences.
Published studies can be wrong for a number of reasons—author bias, poor design and methodology, statistical error, and chance, to name a few. Studies can also be “right” in the sense that they accurately measure and describe what they set out to describe, but they are inevitably incomplete—the whole puzzle piece thing again.
Moreover, studies very often deal with group-level data—means and standard deviations. They compare the average person in one group to the average person in another group. That still leaves plenty of room for individuals to be different.
It’s a mistake to assume that if someone’s experience differs from what science says it “should” be, that person must be lying or mistaken. At the same time, anecdotal data is even more subject to biases and confounds than other types of data. Anecdotes that run counter to the findings of a scientific study don’t negate the validity of the study.
Consider anecdotal data another piece of the puzzle. Don’t give it more weight than it deserves, but don’t discount it either.
As I said in my last post, no study is meant to stand alone. Studies are meant to build on one another so a complete picture emerges—puzzle pieces, have I mentioned that?
When conducting a study, researchers have to make a lot of decisions:
And more. It’s easy as a reader to sit there and go, “Why did they do that? Obviously they should have done this instead!” or, “But their sample only included trained athletes! What about the rest of us?”
There is a difference between recognizing the limitations of a study and dismissing a study because it’s not perfect. Don’t throw the baby out with the bathwater.
That’s my top seven. What would you add? Thanks for reading today, everybody. Have a great week.
The post 7 Mistakes to Avoid When You’re Reading Research appeared first on Mark’s Daily Apple.
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The protein we eat affects our muscle health, which is tied to our longevity and vitality. So what is the impact of avoiding high-quality animal proteins and adopting a plant-based, vegan diet? In this episode of Revolution Health Radio, I discuss the effects of a vegan diet with Dr. Gabrielle Lyon, an expert in muscle-centric medicine.
The post RHR: How Protein Supports Your Muscle Health, with Dr. Gabrielle Lyon appeared first on Chris Kresser.
Originally Posted At: https://breakingmuscle.com/feed/rss
The bird dog is an excellent exercise for increasing both stability and strength in your core and lower back muscles. By strength, I don’t mean how heavy can you lift—instead I’m talking about the endurance and stability of your muscles against micro-movements. This type of stability is absolutely essential for the big lifts if you want to avoid injury.
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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!
Two years ago, I was walking around our farm with a cane. I have always worked out hard, mostly weightlifting, calisthenics and martial arts. But at the age of 50 I was feeling the cumulative dings of my active youth. A clicky and sore shoulder; pain in my hips. With time I found myself banging out minimum-effective-dose type workouts just to maintain my strength and physique. I had given up on yoga and martial arts because it was no fun with the pain, and they seemed to aggravate the situation.
By the time I took to using a cane to get around the farm, I was really starting to feel sorry for myself. I saw an orthopedic surgeon. He tried to find the right anti-inflammatory that wouldn’t make my stomach bleed. When I suggested a more holistic long-term solution, he replied, “Well, hip surgeries are really good these days.”
As the co-director of Gingerhill Farm Retreat on the Big Island of Hawaii, we have the luxury of constantly tweaking our daily routine. We had experimented with so much already. From gluten-free to paleo. Keto to eat for your blood type. Alternate day and intermittent fasting. I started again from the basics. I figured the pain was inflammation. But from what? We grew our own food and protein and only bought organic for the few things we didn’t grow. Why wasn’t I feeling better?
It took me years to tweak my routine to where I am finally working towards back flips and gymnastics strength progressions. The breakthrough for me came about in a series of “aha” moments. Research led me to mitochondrial health and specifically, the effect of light on our cells. I realized that even though I lived in Hawaii, I was not getting enough sunshine. Worse, I had gotten in the habit of watching YouTube videos at night, zapping myself with harmful blue light in the process. I decided it was time to overhaul my light exposure patterns.
By this time I was so desperately missing the joy of movement, that I adopted “a move it or lose it” philosophy. I started varying my routines to include a much wider range of movement. From slack line to cart wheels, lizard crawls to spinal waves. My wife and I picked up Zouk dance and at the same time started offering a weekly Ecstatic Dance at the farm. I picked up Martial Arts again and trained some of my farm staff so that we could play together.
I tweaked my diet in new ways. Not so much with what I ate, that was already impeccable, but more when. I had come across some of Dr. Satchin Pandas work with time-restricted feeding, and it resonated with me.
Today, we wake and meditate with the staff for thirty minutes. Then, I take some anti-aging supplements I have been playing with. Currently, Resveratrol and NR. I stretch out real good and work out for an hour. I climb ropes, practice muscle ups, work on my press handstands, pistols, and walking on my hands. Whenever I can, I walk barefoot. I run sprints and jump. I still lift weights—deadlifts, squats, again the basics, but I don’t worry so much about the weight.
I still get sore hips sometimes. My shoulder still clicks. But my range of movement is improving, and I am making gains on all levels. Best of all, I am having fun.
Here are my tips, in order of importance:
Following these tips will go far in giving your body the best chance of maintaining its circadian rhythm. I think health is most directly affected by the quality of your rest and recovery. I will be 53 this year and I feel like I am back on track again and excited for what’s to come. Remember a cheat day every now and then is a good thing. It will not offset your progress if you are diligent. We are the sum total of our daily habits. Create your perfect daily routine and stick to it.
Zachary Nathan
Gingerhill Farm Retreat
gingerhillfarm.com
The post I Am Making Gains On All Levels appeared first on Mark’s Daily Apple.
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Good morning, everyone!
I’ve got a success story coming up later today, but this morning I’m thrilled to share that I’m giving away 10 copies of Keto For Life. Whether you’ve been thinking about a copy for yourself or one for a friend or family member who would be interested, register by tomorrow night 12/17/19 midnight Eastern Standard Time to be entered to win!
In Keto For Life, you’ll implement a holistic plan of action to live a long, healthy, and happy life with Sisson’s Four Pillars of Longevity: Metabolic Flexibility, Movement and Physical Fitness, Mental Flexibility, and Rest and Recovery. Through mindful eating, moving, thinking, and resting, you can initiate DNA repair and cellular rejuvenation to actually reverse the aging process and halt cognitive or physical decline.
You’ll discover how to escape carbohydrate dependency once and for all, incorporate the most potent ketogenic superfoods and supplements available to boost brain function and protect against heart disease, dial in your sleep habits and recovery patterns for an immediate energy boost, and successfully manage modern life stressors like hyperconnectivity. And with the game-changing 21-Day Biological Clock Reset, you’ll create a daily longevity routine that feels natural and easy to permanently maintain.
Featuring more than eighty delicious, nutrient-dense ketogenic recipes from leading health and gourmet experts, Keto For Life will unlock your full longevity potential and keep you living well.
How about starting your new year (and new decade) with the detailed program of guidance and support I offer in Keto For Life? Enter today to win one of the free 10 copies! Again, we’ve be closing out this giveaway tomorrow 12/17/19 at midnight EST.
Good luck, everyone, and have a great week.
The post Keto For Life Giveaway appeared first on Mark’s Daily Apple.
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If you are honest, you will admit that you have found skid marks on your underwear at least once. What about skid marks in the toilet? You know, the sticky residue from a movement that doesn’t get flushed away? Well, there are good reasons for both types of skid marks and things you can do […]
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‘Tis the season for impressive meats, and ham is certainly one of the classics. Tender, savory and salty, it’s easy to love—and, thankfully, easy to prepare.
Store-bought hams are typically cured either with nitrites or celery powder and smoked. Since the ham is already cooked, you’re essentially adding flavors you’d like and warming it before serving. Look for a ham without glazes, and with minimal ingredients or added sugar. Ask your local butcher or farmer what they’d recommend. Brands like Pederson’s or Niman Ranch can be found in stores and are part of the Certified Humane Raised & Handled program. Pederson’s also sells a sugar-free ham that is Whole30® approved.
Notes:
Servings: 16
Prep Time: 20 minutes
Cook Time: 90 minutes
Ingredients:
Instructions:
Preheat your oven to 325 degrees Fahrenheit. Place your ham cut side down in a baking dish or roasting pan so the fat cap side is facing up. Use a knife to score the fat cap in a checkered pattern.
Pour the water in the pan and cover the pan tightly with foil. Place the ham in the oven for approximately 40-45 minutes.
While the ham is roasting, combine the apple cider vinegar, mustard, rosemary, honey, garlic, black pepper and cloves.
Remove the ham from the oven. Rub about 2/3 of the mustard sauce all over the ham.
You can also stick pieces of garlic clove in some of the cuts. Insert a meat thermometer probe into the center of the ham and set the desired temperature for 140 degrees Fahrenheit. Arrange the sliced apples all around the ham and toss the slices in any accumulated juices on the bottom of the pan.
Cover the ham again for about 45 minutes. Remove the foil and baste the ham in the pan juices and give the apple slices a toss. Coat the ham in the remaining sauce. Increase the oven temperature to 400 degrees and roast until the internal temperature is reached and the outside is browned and bubbly. You can baste the ham a few times during the last roast if you’d like.
Remove the ham from the oven and plate the ham slices with some of the apples and pan sauce. Serve with your favorite holiday sides, like roasted carrots and Brussels sprouts.
***Nutrition Info Varies Based on Type of Ham
The post Rosemary Holiday Ham appeared first on Mark’s Daily Apple.
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If you aren’t overly hip on eating breakfast, that’s ok; however it is good to know that a well-balanced breakfast can provide just the right energy to get your day off to a great start. It is too easy to grab a muffin and a coffee on the way to work or munch on sweet […]
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