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Today’s guest post is written by Dr. Terry Wahls, Institute for Functional Medicine Certified Practitioner, clinical professor of medicine at the University of Iowa and author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine (paperback). You may be familiar with her recovery story, featured here. 

I heard a lot of you want to know more about liver! I’m glad you are curious. Liver is great for you, and you need only eat 6 to 8 ounces per week to gain its benefits. I limit liver because it is quite high in retinol, which is the active form of vitamin A. Retinol is involved in the management of cell differentiation and immune function. Carotenoids in colorful fruits and vegetables can be converted to retinol; however, the efficiency of these enzymes depends on the efficiency of Beta-carotene 15’-15’ oxygenase, which varies based on one’s underlying genetics. Some single nucleotide polymorphisms have a 70% reduction in the efficiency of this conversion.

Inadequate levels of vitamin A are associated with higher rates of dysplasia, infection, and autoimmunity. It is likely that patients with chronic infections, autoimmunity, dysplasia, or cancers have a higher requirement for vitamin A intake than someone who is healthy. But scientists have not determined the optimal intake for those with infection, autoimmunity, dysplasia, or cancer.

Complicating what amount of retinol to recommend is that the therapeutic range for retinol intake is relatively narrow, and excessive retinol intake also has health risks. Acute retinol intoxication is very rare (Arctic explorers died of retinol intoxication caused by eating polar bear liver). Chronic retinol intoxication is associated with serious birth defects, which is why Accutane®, an analog of retinol that is used to treat severe acne, has a black box warning advising women to have a pregnancy test before starting Accutane® and to use reliable birth control if taking Accutane®. In addition to birth defects, chronic excesses of retinol can lead to irreversible fibrosis and scarring of the liver and lungs. If you have developed fibrosis of the liver or lungs as a result of retinol intoxication, the damage is irreversible. Because vitamin A is a fat-soluble vitamin, excess vitamin A accumulates in the fat. It takes a long time for vitamin A levels to decline.

The tolerable upper limit for retinol is defined as the maximum daily intake that is unlikely to be associated with the development of disease. However, an individual with high consumption of alcohol, high cholesterol, or chronic liver or lung disease may have a lower tolerable upper limit. For men older than 19 and women older than 51, the tolerable upper limit is 3,000 ?g/day of retinol. The limit for pregnant women is 2,800 ?g/day.

For all these reasons, I recommend limiting liver to 6 to 8 ounces per week. For those who consume liver regularly, I recommend taking fish oil instead of cod liver oil, which also contains retinol. The following list indicates the amount of retinol in 3 ounces of braised (simmered) liver from a variety of animals.

• Beef 7,350
• Lamb 6,379
• Pork 5,405
• Chicken 3,360
• Turkey 3,360

Liver can have a strong taste. If it is overcooked, it becomes dry, leathery, and quite unpleasant. It is best cooked medium-rare. My family enjoys a Middle Eastern recipe for Lamb Liver and Parsley Onion Salad (recipe below). Other options to make liver more palatable is to pulse it in a food processor and blend it with ground meat at a ratio of 90% ground meat and 10% liver. You can use this ground meat as you would normally.

Middle Eastern Lamb Liver and Parsley Onion Salad

Excerpted from The Wahls Protocol: A Radical New Way To Treat All Chronic Autoimmune Conditions Using Paleo Principles

• 1 lb lamb liver, sliced
• ½ to 1 tsp ground cumin
• 1 tablespoon apple cider vinegar
• 1 tablespoon ghee (or extra virgin olive oil)
• Sea salt and black pepper to taste
• 1 red onion
• 1 bunch of parsley
• 1-2 tablespoons of powdered sumac (if not available may replace with pomegranate seeds)
• 3 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar

Prepare the salad. Quarter red onion and slice thinly. Chop parsley leaves. Mince the stems. Add the powdered sumac, extra virgin olive oil, and balsamic vinegar and stir.

Prepare the liver. Melt ghee in the skillet. Add vinegar and heat on medium until steaming. Add cumin and stir. Add liver and cover. Cook 1 to 2 minutes, then flip and cook 1 minute to 2 minutes more. Remove from heat. Allow to sit for 5 minutes. The goal is to rare or medium-rare liver. If the liver is well done, it will be tough and taste like cardboard.

Serve liver with the parsley onion salad. If you have leftover liver, you can make Liver Paté to have later in the week.

Liver Paté Recipe

• Leftover liver (cooked)
• 3-4 cloves of garlic (chopped)

Chop leftover liver and place in a food processor with olive oil and garlic. Pulse until blended into a smooth mixture. I serve liver paté with guacamole, raw vegetables, or rolled up in a kale leaf with hot sauce or ginger sauce.

My teenage children and their friends agree that liver can be delicious. The key is to not overcook it!

Liver is a superfood and an excellent source of fat-soluble vitamins such as retinol (premade vitamin A), vitamin D, vitamin K, vitamin B12, B9 (folate), B1 (thiamine), and key minerals, including zinc and copper. I urge people with any immune issues to have liver once per week for its excellent nutrient profile.

If using a supplement for your organ meat, there are several factors to consider. I do not recommend brain due the potential for prion-mediated disease being transmitted via brain tissues. I do recommend organic, grass-fed, and grass-finished organ meat. A mix of organs, including liver, heart, and kidney (but not brain), is ideal. Review the label and do not exceed 6 to 8 ounces of liver per week.

All nutrients, even water, have a u-shaped curve that determines the optimal intake for that nutrient. Too little and you develop signs and symptoms of disease. Too much, and once again, you develop signs and symptoms of disease. If we are too short on water, we become dehydrated, can have kidney damage and delirium, and can even die of dehydration. If we have too much water, we become water intoxicated, our blood sodium level falls, and we can experience delirium, severe brain damage, and even death. It is always going to be safer to consume food than take supplements. That is why I recommend eating a wide variety of organ meats – liver, heart, mussels, oysters, tongue, bone marrow, and bone broth. You will find my recipes for organ meats in my cookbook, The Wahls Protocol Cooking for Life The Revolutionary Modern Paleo Plan To Treat All Chronic Autoimmune Conditions https://terrywahls.com/wahls-protocol-cooking-for-life/ and my new and expanded (with 30% new material) The Wahls Protocol A Radical New Way to Treat Chronic Autoimmune Conditions. https://terrywahls.com/the-wahls-protocol/

About Dr. Terry Wahls

Dr. Terry Wahls is an Institute for Functional Medicine Certified Practitioner and a clinical professor of medicine at the University of Iowa where she conducts clinical trials. In 2018 she was awarded the Institute for Functional Medicine’s Linus Pauling Award for her contributions in research, clinical care, and patient advocacy. She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine, The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles (paperback), and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions.

She hosts a Wahls Protocol Seminar every summer where anyone can learn how to implement the Protocol with ease and success. Follow her on Instagram, and on Facebook, and Twitter. Learn more about her MS clinical trials by reaching out to her team: MSDietStudy@healthcare.uiowa.edu. Pick up copies of her research papers at here.

References

1. Carlo dela Seña, Kenneth M. Riedl, Sureshbabu Narayanasamy, Robert W. Curley, Jr., Steven J. Schwartz,and Earl H. Harrison. The Human Enzyme That Converts Dietary Provitamin A Carotenoids to Vitamin A Is a Dioxygenase. J Biol Chem. 2014 May 9; 289(19): 13661–13666.
2. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy of Sciences 2001
3. Terry Wahls MD, Author: The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions and The Wahls Protocol A Radical New Way To Treat All Chronic Autoimmune Conditions

The post Learning to Love Liver (with Middle Eastern Lamb Liver and Liver Paté Recipe) appeared first on Mark’s Daily Apple.

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If you’re into natural health and nutrition, then you probably know about the importance of the immune system. You’re familiar with the microbiome, probiotics, and leaky gut syndrome, and how important it is to support strong immunity for long term health. People like us love to invest time and resources into staying healthy as we age, […]

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Public gyms are closed for the foreseeable future and that sucks.

So you’ve decided to build a home gym, and that’s great! 

Luckily, we’ve been helping people train from home for the past 11 years, and today we’ll share with you our top 16 ideas for building a gym in your garage (or apartment).

And even if most gym equipment is on backorder – we still got you covered.

Download our Free Home Workout Guides!

Here’s what we’ll cover in our guide, How to Build a Home Gym:

• Home Gym Level 1: Household Objects
• Home Gym Level 2: A Pull-Up Bar, Kettlebell, and Yoga Mat
• Home Gym Level 3: Dumbbells and Gymnastic Rings
• Home Gym Level 4: Squat Racks, Benches, and Barbells
• Building a Home Gym Workout (Putting It All Together)

As you might be able to tell, we’re going to start with things you might have around your house. We’ll level up all the way to a legit home gym setup that you could charge a membership fee for. 

Let’s do this. 

“Real-Talk” Alert: Fitness equipment is more or less sold out at the time of this writing (yes, even squat racks). 

New stock may come in before gyms are open again, but concentrate on Level 1 if all else fails. Here’s how to stay in shape while staying inside. 

Home Gym Level 1: Household Objects

If you’re without a single free weight in your house or apartment, all is not lost. 

All sorts of household objects can be used for your home gym!

Here are some ideas for fitness equipment using everyday stuff:

#1) Jugs (Milk, Laundry)

If it has a handle and can store water, it can be used as a free weight. 

In our Beginner Bodyweight Workout, I recommend using a milk jug for “dumbbell rows”:

Only drinking oat or almond milk these days? No problem. An empty bottle of laundry detergent, refilled with water, will fulfill the same purpose. To make it lighter, just fill it with less water. 

Want to make it even heavier? Use sand instead of water.

Even heavier? Fill it with the weight of your feelings during quarantine. 

#2) Buckets! 

Do you know what’s specifically designed to hold water and be lifted and carried?

A bucket! 

Duh. Though, I suppose I gave it away above.

A sturdy bucket can be a great tool for doing single-leg Romanian deadlifts, as demonstrated above by Coach Pat from our online coaching program. 

Much like a jug, fill it with enough water (or sand) to match your strength level.

#3) Luggage.

At the time of writing this guide, most people aren’t really traveling anywhere due to COVID-19. This means your luggage and suitcases are probably just collecting dust.

So why not turn them into weights!

Just about any workout you can do with a sandbag, you could do with a suitcase full of weight.

What kind of weight, you ask? How about:

• Books 
• Canned goods
• Clean rocks from outdoors

Take a lap around your house, I bet you find a dozen things to increase the weight of your luggage.

In one of our live-streamed workouts in Nerd Fitness Prime, Coach Pat got his luggage to weigh about 60 pounds using books and cans he had lying around his home.

If it’s heavy and fits in your bag, it’ll work just fine.

#4) Towels

If you haven’t forgotten your towel, you’ll have yourself a versatile tool to use in your workouts. 

Don’t believe me? Well, have you ever seen anyone use a towel for a deadlift?

The trick is to get your setup right, by getting your hips back and chest out. Then you perform the same upward motion as you would in a normal deadlift.

I apologize if you rip your towel in half doing this because you’re so strong (but like, worth it).

Also, if you don’t have a pull-up bar (more on buying one next section), a couple of towels can help you do chin-ups off a sturdy door. Note – I said STURDY. Be careful!  

Coach Jim shows you exactly how to do it right here: 

#5) Doorways

Another way to train your “pull” muscles, without using a jug or bucket, would be to use a doorway!

We can use the doorframe itself to support us, as we lean back and pull forward to complete the row. 

Another option for performing rows would be…

#6) Tables

In our Beginner Bodyweight Workout referenced earlier, I show you how to perform inverted bodyweight rows using a dining room table:

Lie underneath your table so your head and shoulder are sticking out above it.

Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).

Before we continue…

Note: At the time of this writing, most sports equipment is sold out and backordered for months. 

Yikes. 

The following equipment may or may not be available!

Home Gym Level 2: A Pull-Up Bar and Kettlebell

At this level, we are going to start actually making some purchases.

There are a few items that should you choose to buy, you’ll be able to perform a ton of different exercises. 

#7)  A Door Frame Pull-Up Bar^[1] 

With this one piece of equipment, you’ll have all you need to build a complete bodyweight workout.

Working your “pull” muscles can be tricky using just your bodyweight (although you can use jugs and buckets as described above). If you are going to buy a single piece of equipment for your home gym, start here. 

If you’re serious about fitness, and you’re trying to get your first pull-up, a pull-up bar is a must.

#8) Doorway Fingerboard Climber

If you’re reading this in the spring of 2020, realistically, pull-up bars are sold out. Bummer.

Fingerboards are still available though.

You can still train your pull muscles, and you’ll get some amazing grip strength too in the process.

Not a bad Plan B. 

#9) A Kettlebell^[2]

While you don’t need any equipment to grow strong (check out our guide for bodyweight exercises for proof), if you were going to buy anything, a kettlebell would offer you a lot of versatility. 

If you do end up picking one up, make sure you check out our 20-minute beginner kettlebell workout, which can be done with one single bell in your living room.

#10) Yoga Mat

If you have lots of comfy carpet or fluffy towels in your house, you don’t need a mat to do yoga.

But if you have hardwood floors or tile, you’re gonna want a mat to protect your knees and elbows. 

Let’s give you three different options on what to buy:

1. Manduka: I asked around our yoga channel in Nerd Fitness Prime, and Manduka mats were unanimously recommended as the best. The con is, they’re expensive. The Pro is, it’ll last you the rest of your life (they offer a lifetime warranty too). 
2. JadeYoga: more affordable, but also highly recommended from yogis in the Rebellion.
3. A Towel: I was serious when I said a towel can help with all sorts of workouts.

Note: if you’re new to Yoga, check out NF Prime – we have a ton of Yoga videos designed for beginners who don’t do Yoga!

Home Gym Level 3: Dumbbells and Gymnastic Rings

At this point, we’re going to start equipping you with stuff that will make your garage/living room look like a gym. These are the ONLY pieces of equipment that Jimmy used to get in shape with our online coaching program:

So you can get in shape with minimal equipment – it just comes down to having a great program to follow!

#11) Dumbbells

Dumbbells don’t take up a lot of space and offer you a great way to up the difficulty of your workout.

For example, instead of doing bodyweight squats, you can do goblet squats:

You can also use them for your chest press:

Or with a full-body movement like a snatch:

The cool thing about dumbbells is once a particular move gets easy, just grab a heavier dumbbell to increase the difficulty.

You have two options on how to handle progressive overload: either buy a bunch of different weighted dumbbells or get an adjustable set:

• Adjustable Dumbbells: On the one hand, these are expensive. On the other, you can adjust all the way up to a 50 pound dumbbell with one set. Pretty nifty.
• Dumbbell Set: You can also just buy individuals dumbbells and stack them in a corner. 

#12) Gymnastic Rings

With a pair of gymnastic rings, you can do all kinds of awesome exercises.

Like chin-ups:

Or push-ups:

Or dips: 

Or the big daddy of them all, the muscle-up:

And lots of other stuff in between. Gymnastic rings are one of the most versatile pieces of equipment out there, which is why we LOVE them and have full resources to train with them.

Here are some things to consider when making your ring purchases:

• CHEAP AND EASY: If you’re not sure if rings are for you, but you’re ring-curious, I would consider starting with a set of wooden rings like these Peak Fitness Wooden Rings for less than $30. I guarantee the last thing you spent $30 won’t change your life the way these rings will.
• HIGHER QUALITY: My friend Peter runs FringeSport.com, and I can testify that his wooden rings are the highest quality rings I’ve ever used. If you KNOW you’re going to love rings and want to have a great pair that will last forever, go with these.
• FAST SET UP AND TAKE DOWN: These days, I use Rogue Competition Rings for one reason above all others. I have to set up and take down my rings each time I train, and the carabiners and segmented straps make for a quick set up and takedown.
• SMALLER HANDS?: Look for rings that are in “FIG” size. These International Gymnastics Federation rings are a bit smaller and thinner, which allows for better control for smaller hands.

If you’re interested in becoming the lord of rings, make sure you read our full guide on using gymnastic rings. It’ll walk you through how to set them up, exercises to perform, and building a full ring workout. 

Home Gym Level 4: Squat Racks, Barbells, and Benches

At this level, you’ll have a gym that you can start charging others to use (once it’s safe to let people in your home).

#13) Squat Rack

Any proper gym is going to have a squat rack.

It’s needed to do a barbell back squats:

Or a front squat:

There are a couple of different options on what to buy:

1. Squat Stand:

This is a good option to buy, since it also has a pull-up bar attached (nice).

1. Power Cage/Squat Rack:

Here’s an awesome cage/rack to buy.

NOTE: THESE ARE DIFFERENT THAN A SMITH MACHINE!

Unless you have no other choice, we want to focus on free moving barbells and stand-alone squat racks for their versatility, and we’d want to avoid Smith Machines.^[3]

To learn how to use a squat rack (performing exercises properly, setting it up, etc), check out our full guide on How to Squat Properly. 

#14) Barbells

To actually use a squat rack, you’re going to need a barbell (and some weights).

Otherwise, you’ll just start hanging clothes on it.

CAP has an awesome barbell that you can actually get sent to you starting in May 2020. 

Since a standard barbell weighs 45 pounds, this may be too much for you if you’re just starting your strength training journey (if you are but are still buying a home gym, I commend you for jumping right into the deep end).

Fringe Sport carries a “training barbell” that only weighs 15 pounds.

You can also consider just going to home depot and buying a thin PVC pipe to start practicing the barbell movements! 

Once you get used to lifting a barbell around, you’re gonna want to put some weight on it to grow strong. 

#15) Weights

It’s now time to add weight to your barbell. 

I’d recommend bumper plates, since they are coated in rubber and will keep you from damaging your floor and pissing off your landlord.

CAP currently has a few bumper plates that are still available.

Also, you can go with some plain metal weights, since they can still be bought online.

#16) A Bench

Outside of a squat rack, a bench will be useful for flushing out your home gym.

Otherwise, how are you going to perform a bench press?

You have two options here:

• Adjustable Bench: With an adjustable bench, you can do decline and incline bench presses. This would be the way to go if you can squeeze it.
• Flat Bench: You can also go with a sturdy flat bench, which will still allow you to do presses and dumbbell rows in your home gym.

Building a Home Gym Workout (Putting It All Together)

Now that you have all this sweet home gym equipment, it’s time to put it to use.

Let’s build a workout routine!

You want a workout routine that has at least one exercise for your:

• Quads (front of your legs): do bodyweight squats or use that awesome rack you bought for barbell squats.
• Butt and hamstrings (back of your legs): you can perform deadlifts using a towel, luggage, or a barbell if you scored one.
• Chest, shoulders, and triceps: (“push” muscles): you can push-ups right off the floor, or give those weights some action on a bench press. 
• Back, biceps, and grip ( “pull” muscles): you can do rows using milk jugs, or if you’re lucky enough to grab a doorway pull-up bar, work to get your first pull-up.
• Core (abdominals and lower back): planks can be done right on your floor with zero equipment. 

Before jumping into this sequence, make sure you warm-up!

It’ll help you prevent injuries. Here’s a sequence you can follow along with:

“How often should I work out, Steve?”

I generally recommend newbies complete a full-body routine (hitting every major muscle group above) two to three times a week.

On your “rest days,” you can look into doing some active recovery, yoga, or fun movement.

Now, if you’re doing a bunch of micro-workouts throughout the day, then you can get away with training every day – providing you’re giving each muscle group a chance to recover!

If you’d like to continue your journey with Nerd Fitness, I have three great options for you.

Pick the path that most aligns with your goals.

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program! 

I’ve had an online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below: 

Our coaching program changes lives. Learn how!

Option #2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!

Nerd Fitness Prime contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more! 

Learn more about Nerd Fitness Prime!

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating all the exercises referenced in today’s guide.

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Alright, enough from me. Your turn:

Do you have a home or garage gym?

Any “must-have” equipment that I’m missing?

What’s your strategy for hunting down “sold out” goods?

Let me know in the comments!

-Steve

PS: If you are trying to stay in shape while your gym is closed, check out:

• The 7 Best At-Home Workout Routines
• How to Stay in Shape (While Staying Inside)
• The 42 Best Bodyweight Exercises (Working Out Anywhere!)

###

Photo Source: Hotel gym, Deck workout, LEGO bench press, Breakfast time, 

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For whatever reason, angel food cake seems to make its yearly debut during that time when warmer weather breaks. Is it the toppings – fresh berries, or a perfectly ripe peach? Is it those first rays of sunshine after a cold winter that make you want something pillowy soft and sweet? There could be a hundred reasons why angel food cake is a slice of spring on a plate.

Angel food cake may be something you considered a cheat, until now. Traditional angel food cake recipes call for a lot of sugar – since there’s no frosting, the cake has to be sweet on its own. This keto angel food cake recipe gives you all of the light, airy sweetness without the aftermath that comes with a sugary dessert.

And, it’s surprisingly easy to make. Proper whisking of the egg whites can be intimidating, but you won’t mess it up. The key is to stop whisking when you get “soft peaks.” You’ll know you’re there when you can make small rolling hills in your egg white mixture by slowly lifting your whisk out of the bowl.

Here’s how to do it.

Keto Angel Food Cake Recipe

Serves: 6

Time in the kitchen: 25 minutes, including 15 minutes bake time

Ingredients

• 1/2 cup almond flour
• 1/4 cup + 1 Tbsp. Lakanto powdered monkfruit 2:1 sweetener
• 3 Tbsp. coconut flour
• pinch of salt
• 9 large egg whites
• 1 tsp. vanilla extract
• 3/4 tsp. cream of tartar
• coconut whipped cream, chopped dark chocolate, or fresh berries (optional)

Directions

Prior to whisking up the egg whites, preheat your oven to 350 degrees Fahrenheit and line a 8” cake pan with parchment paper. Mix the almond flour, granulated monk fruit sweetener, coconut flour and a pinch of salt in a small bowl and set aside.

Crack the egg whites in a clean, dry mixing bowl. Whisk vigorously with a whisk or hand mixer until the mixture becomes very frothy.

Add the cream of tartar and vanilla extract and continue whisking vigorously. You want to continue whisking until the egg whites become just slightly stiff and form soft peaks when you lift up the whisk.

Once the egg whites look white, instead of clear, and you can make peaks on the surface with your whisk, carefully fold the dry ingredients into the egg whites with a flexible spatula, adding the dry ingredients a little at a time until the batter is mixed. Do this gently to prevent the egg whites from collapsing.

Quickly pour the batter into the lined round pan and place it into the oven. Bake for 15-17 minutes, or until the cake begins to brown on top and the center feels firm. Remove the cake from the oven and allow it to cool.

Top your cake slices with dollops of coconut cream, chopped dark chocolate and fresh strawberries.

Tips For a Perfect Keto Angel Food Cake

1. The whisked egg whites are delicate, so gently (but quickly) fold in the dry ingredients and place the cake pan in the oven ASAP so the cake can rise properly.
2. The Lakanto powdered monkfruit brand sweetener is a bit sweeter than other brands, like Swerve confectioners sweetener. If you choose to swap Lakanto and instead use powdered Swerve, consider increasing the sweetener to ¼ cup + 3 Tbsp. up to ½ cup of powdered Swerve. You may find the amount in the recipe to be enough, depending on how sweet you like it. We prefer the Lakanto monkfruit sweetener since the aftertaste is barely noticeable.

Nutrition Information (? of cake, without toppings)

Calories: 100
Total Carbs: 4 grams
Net Carbs: 2 grams
Fat: 6 grams
Protein: 8 grams

The post Keto Angel Food Cake appeared first on Mark’s Daily Apple.

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It’s no secret that coronavirus can hit the lungs hard, especially in people with underlying conditions like lung problems. Yet, it’s still easy to take your lungs for granted. But the truth is, like the rest of your body, your lungs need daily care to stay in top shape. The good news is, there are […]

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Research of the Week

Outdoor transmission of coronavirus is very rare, according to new research.

Exercise increases superoxidate dismutase, an antioxidant that protects against advanced respiratory distress syndrome.

Oncology journal editors get a lot of non-research payments from industry.

Bearded dragon falls for the Müller-Lyer illusion.

New Primal Blueprint Podcasts

Episode 417: Cristina Curp: Host Elle Russ chats with Cristina Curp, a certified Nutritional Therapy Practitioner and a former chef with a BA in anthropology.

Episode 418: Connie Hartel: The Fit Farming Food Supermom Bodybuilder: Host Brad Kearns chats with Connie Hartel.

Primal Health Coach Radio, Episode 56: Laura and Erin chat with Dr. Cate Shanahan.

Media, Schmedia

Isolation is especially bad for the elderly.

Obesity is a very bad idea if you have coronavirus.

Interesting Blog Posts

What a lockdown exit strategy might look like.

Social Notes

Indeed.

What I’ve been up to.

Everything Else

Nice video overview of forest bathing.

Indonesia employs ghosts to enforce stay-at-home rules.

How’s the vaccine looking?

Why grocery store shelves are still emptying.

Things I’m Up to and Interested In

I hope this works: A new study is exploring high-EPA fish oil for coronavirus.

Is there no other way?: Dealing with budget shortfalls, a Berlin zoo may end up feeding the animals to each other.

Podcast I’m enjoying: A new one with Art Devany.

Slideshow I enjoyed: 30 years of holistic management.

Research I was pleased to see: Taking vitamin D every week improves aerobic performance in combat athletes.

Question I’m Asking

What are you going to change about your life after all this is over with?

Recipe Corner

• Ever roast green beans?
• Chicken poblano soup, Whole 30 compliant.

Time Capsule

One year ago (Apr 12– Apr 18)

• 13 Keto-Friendly Fiber Foods – How to get fiber on keto.
• Dear Mark: What Breaks a Fast Follow-up– Answering questions on breaking fasts.

Comment of the Week

“I work full time from home and feel blessed every day. I intersperse microworkouts with work most days. When it’s not raining, I have sanity bike rides after work. It is so glorious to be outside. Life goes in for Mother Earth, she’s in full spring mode here in Chicago. My fav microworkout: walk down 6 flights of stairs, do a plank on the lawn (bunnies everywhere) and sprint up the stairs. Blessings to you!”

– Christopher gets it.

The post Weekly Link Love – Edition 77 appeared first on Mark’s Daily Apple.

http://chriskresser.com/

Think the Paleo diet is only for men? Think again. An ancestral diet for women provides high-quality nutrition and can help support health in four different scenarios. Read on to find out more.

The post The Ancestral Diet for Women: 4 Health Conditions that Benefit from a Whole-Foods Approach appeared first on Chris Kresser.

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As COVID-19 continues to spread throughout the US, North America, and the world, it’s hard not to worry about coronavirus surfacing in your community. While there’s no need to panic or hoard, you should prepare your home. And that means making sure your pantry is well-stocked and ready for any emergency. A two-week supply is […]

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Can the principles of stoicism help us learn to adjust to the new normal presented by COVID-19? In this episode of Revolution Health Radio, I’m joined by Ryan Holiday, writer, media strategist, and one of the world’s foremost thinkers on ancient philosophy. We talk about how to take a stoic approach to this crisis and even find opportunities to thrive.

The post RHR: Can We Be Improved by the COVID-19 Crisis? with Ryan Holiday appeared first on Chris Kresser.

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Hi folks, in this edition of Ask a Health Coach, Erin discusses why fasting might feel harder right now, why you need more than just a good workout plan, and what to eat when you’re sick of having eggs for breakfast every day. Keep your questions coming in the MDA Facebook Group or in the comments below.

Being home all day has been a real test to my willpower. Fasting is harder and I’m hungry all the time. Any tips for navigating this “new normal?” – Stephanie

I’m with you Stephanie. A lot of things feel out of our control right now and with so much uncertainty, just rolling with it might be your best bet for the next few weeks. Does that mean saying “screw it!” and scarfing down a few donuts every morning? Or grazing on chips and cookies throughout the day? No. But it does mean acknowledging your new routine, your new struggles, the fact that you’re under more stress than usual, and of course, the reality that you’re surrounded by food 24/7.

Usually when my clients talk about willpower, I find that they’re white-knuckling it through their day. Flat out resisting the temptation to eat with no strategies other than trying not to think about food. By definition, willpower is simply ignoring hunger. You’re choosing not to eat when your body is begging you to feed it!

Stress Triggers Sugar Cravings

Hunger is a biological survival mechanism triggered by our cells and driven by our brains. When you’re eating food, you’re feeding your cells. And when you’re resisting or restricting it, you’re starving your cells. Also keep in mind that extra stress puts you into fight-or-flight mode, making those donuts, muffins, leftover Easter candies look extra good. Your cells are craving sugar! And when you give in, you start the vicious cycle of sugar high, followed by sugar crash, followed by feeling hungry, hangry, and craving everything in sight.

Sure, you might just be bored or procrastinating on a looming deadline, but if you’re genuinely hungry, put a sheet of bacon in the oven, fry up a few eggs with butter, and sit down to a meal. Actually sit down — don’t check emails, do chores, or stand in front of the fridge with the door wide open. And when it comes to intermittent fasting, no one’s going to come knocking on your door and tell you you’re doing it wrong. There’s no fasting police. It doesn’t make you a bad person if you usually fast for 20 hours and now you’re fasting for 12. As a matter of fact, there’s research that proves that fasting for as few as 10 hours has solid benefits.

Finally, if you are working from home, make sure your setup isn’t at the kitchen table. I know a lot of people have limited space, but having a designated place to work that doesn’t involve you smelling your family members’ lunches or putting you at arm’s reach from the fridge will serve you well.

I’ve been following Mark’s Daily Apple for 6 months, but I still have 30 pounds to lose. What’s the best workout for someone on a Primal diet? -Gerald

I love that you have a specific goal, Gerald. Determining your end point is so important for long-term success. It could be losing 30 pounds like you mentioned, or improving the way your joints feel, or being able to chase your kids around the yard without stopping to catch your breath.

Honestly, there are tons of workouts out there. Free ones too. In fact, I just Googled “workout plans for Primal diet” and came up with this, this, and this  in about 1.5 seconds. But it’s not just about picking a plan and following it. If it were that easy, everyone would do it.

Identify your Obstacles and Make a Plan to Get Past Them

Wellness is a journey. One that requires navigating obstacles and determining the path of least resistance. So, before you dive into your first set of squats, take some time to think about what barriers might stand in your way. Do you have the right exercise equipment at home to complete your workouts? Do you have the support of your family? Have you carved out time and space to exercise? You need to get real about what your obstacles are, so you can devise a plan to get past them and reach your goal. If you need a hand with this step, online health coaches and personal trainers can be a great resource.

A plan is just a plan. It’s two-dimensional. And things always come up. That’s why it’s crucial to have a strategy for all the ups, downs, and unexpected in-betweens that come with your individual journey.

I’m tired of eating eggs for breakfast every day. Got recommendations for changing things up? – Jeanine

You were probably in a nutrition rut before you started the eggs-for-breakfast routine. Let me guess: a light yogurt and banana before work, sandwich for lunch, instant oatmeal packets, cans of soup, take out… Somehow you got yourself out of that rut and into another one.

Listen, everyone likes the things they’re familiar with, and most people don’t like change. It’s a human truth. You were familiar with eggs. You liked them. You started making them every day. And now you’re completely sick of them. Totally understandable.

Step Out of Your Comfort Zone

I’m in the business of getting people out of their comfort zones, but I don’t do meal plans or recipes, simply because they’re too fussy. If I say, “how about venison patties and chopped up veggies” and you don’t happen to like those, what good does it do?” As a health coach, I supply my clients with a comprehensive list of supportive foods they should be eating. I provide the education, but I expect them to go out into the world and figure out what that looks like for them, so they don’t need me to tell them specifically what to eat at every meal.

Like I’m sure you are, I’m a big fan of protein-rich breakfasts since they’re known to keep you feeling satiated throughout the day. Remember that breakfast doesn’t have to look like a typical breakfast though. There are lots of great protein sources out there — everything from bone broth, beef, and bison to salmon, sardines, and sausage, just to name a few.

The post Ask a Health Coach: Why Willpower Doesn’t Work, Primal-Inspired Workouts, and What to Eat for Breakfast appeared first on Mark’s Daily Apple.