Originally Posted At: https://breakingmuscle.com/feed/rss

The shoulder is the most mobile joint in the body, so it’s not surprising that it’s one of the most commonly jacked-up joints as well. Nearly everyone I have worked with has messed up their shoulder at one time or another (including me). It’s easy to do once you know how, thankfully, it’s also relatively easy to fix.

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Originally Posted At: https://breakingmuscle.com/feed/rss

The shoulder is the most mobile joint in the body, so it’s not surprising that it’s one of the most commonly jacked-up joints as well. Nearly everyone I have worked with has messed up their shoulder at one time or another (including me). It’s easy to do once you know how, thankfully, it’s also relatively easy to fix.

read more

Originally Posted At: https://breakingmuscle.com/feed/rss

The shoulder is the most mobile joint in the body, so it’s not surprising that it’s one of the most commonly jacked-up joints as well. Nearly everyone I have worked with has messed up their shoulder at one time or another (including me). It’s easy to do once you know how, thankfully, it’s also relatively easy to fix. 

read more

http://www.marksdailyapple.com/

Research of the Week

The American College of Cardiology reassesses its stance on saturated fats.

Psychological stress makes it harder to recover from DOMS.

How a person uses their smartphone can reveal aspects of their personality.

Dietary lectins travel from the gut to the brain of C. elegans worms. Potential Parkinson’s explanation?

New Primal Blueprint Podcasts

Episode 439: Amy Morin: Host Elle Russ chats with Amy Morin.

Primal Health Coach Radio, Episode 73: Laura and Erin chat with Dr. Anna Cabeca about managing menopause.

Media, Schmedia

Saved by the belly.

Interesting Blog Posts

Rolling the dice.

No one knows you like old friends.

Social Notes

Phil Mickelson has been reading this side of the online health community.

Everything Else

Take your morality pills, citizen.

The promise of interferon therapy.

Will llamas save the world, once again?

Things I’m Up to and Interested In

Interesting finding: Adding mass to low-rank pigeons helped them ascend the dominance hierarchy.

I’m not surprised: Media hypes up a few instances of people doing “weird” health things as a huge trend.

I wish the Beatles had done a song about this: A day in the life.

I always think about this: The fact that the components of our food are still mostly unmapped.

We need more of these results to effect real change: More artificial outdoor light, higher rates of teen mental illness.

Question I’m Asking

Would you take the morality pill?

Recipe Corner

• Have you ever had a chaffle?
• Air fryer sesame cauliflower looks pretty genius.

Time Capsule

One year ago (Aug 8 – Aug 14)

• Have I Gone Full Keto? – Well, have I?
• Primal Guide to Olive Oil: When and Why To Use It  – How to use the green stuff.

Comment of the Week

“You may already personally know this but sharks can sometimes be seen just out from where the waves break and I’d imagine someone floating on the water looks quite like a seal to a shark. Just something to be aware of… Just sayin’.”

-That little dose of fear and uncertainty in the back of your mind (and it’s on everyone’s mind when they’re out there) is part of the allure, I think, Frank.

The post Weekly Link Love — Edition 94 appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

We are living in uncertain times ushered in by a new and unique virus of which little is known. One thing that may have crossed your mind is whether or not the new virus that has sent the world into a spiral of chaos can end up on the food that we eat. Now, sadly, […]

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Hi Folks! This week, Erin is navigating the age-old pain versus gain debate, providing strategies for injury-free workouts, ditching the restrictive diet mentality, and the real reason you’re not seeing results. Keep your questions coming over in the Mark’s Daily Apple Facebook group or in the comments below.

Raymond asked:

“I’m struggling to lose the last 10 pounds, mainly because I can’t be as active as I need to be. Every time I try to exercise or do strength training, I end up in pain. Part of me doesn’t want to do it because I know I’ll be miserable for a few days afterward. Any tips on exercising pain-free?”

It sounds like you’re clear on your end goal: to lose those last 10 pounds. But you’re also struggling with body pain every time you work out. I hear you Raymond. Pain is no fun. Thankfully, you don’t have to subject yourself to it in order to lose weight.

The whole no pain, no gain mentality is total BS. Punishing yourself just to reach your end goal is never a good plan. But let’s take a step back and look at your situation for a minute. You say every time you try to exercise or strength train, you end up in pain. Is that true? Is it every time? Or is it only when you do certain exercises or do them for a certain amount of time?

We often look at workouts as lifting dumbbells, taking a class, or going for a run. Or we overdo it on a consistent basis because we’re comparing our workouts to that of someone on Instagram or in our circle of friends. All of which has the ability to create undue pain. And not just physical pain.

Just remember that any form of movement has the potential to lead to weight loss, or as I prefer to say, fat loss. And a big part of how successful you’ll be starts with how you perceive your efforts.

So, I’ve got to ask. Do you look at your workouts as a chore that might finally get the scale down 10 pounds? Or is exercise something you actually enjoy doing? It’s possible that by reframing the way you see your workouts, you could actually diminish your perceived pain.

In one study, researchers saw a major distinction between spinal cord injury patients who were motivated to be physically active by positive versus negative incentives. Positive incentives were things like seeing an improvement in mood either during or after the activity and feeling satisfied with their accomplishments. Negative incentives were all motivated by fear or obligation, often causing the participants additional discomfort and pain.¹

Back in the day, our ancestors stayed active by chasing antelope so they’d have dinner or they walked to the nearest spring to get fresh water. There was no selective pressure to find joy in exercise because it simply needed to be done to survive.

Thankfully, these days, we have the choice to work out in a way that resonates with us. So, if daily strength sessions bring on the worst DOMS, see how you can integrate shorter microworkouts into your day. If sprints feel like a chore, try chasing your kids around at the park. You get the picture.

My point is, changing your body often starts by changing your relationship with physical activity. And moving from the idea that pain is the only way to achieve gain, can be as close as finding joy in your workouts instead of struggle.

—

Anne asked:

“I’ve recently noticed that my clothes aren’t fitting the way they used to. I’ve tried restricting all sugar and carbs, and I’m thinking about getting one of those food scales. What do you recommend to get my eating under control?”

I think a lot of us are feeling the pinch of being stuck at home with a new routine and a kitchen full of snacks. You’re struggling to button your favorite pants. Your shirts are pulling slightly. Maybe you’re a little softer in the middle.

And I get it, the first response to unexpected weight gain is often to restrict the heck out of your diet. Banish all carbs! Burn all the treats! Count every calorie that comes near your mouth!

Our society tells us that weight gain is something to be ashamed of and reverse as quickly as possible. We’re told that we need to feel bad and that we should most definitely panic.

When you’re upset with your body, extreme measures can feel like the only solution. In your mind, your eating habits might feel out of control. And the only way to course-correct is to suffer — eliminating carbs, sugar, joy…

Listen, getting back on track shouldn’t equal punishing yourself. As I’ve said before, the body is an amazing, miraculous organism that deserves to be appreciated. That’s why doing anything that comes from an opposing point of view is a recipe for disaster.

Regaining control suggests a forceful wrangling of your habits. Sure, you need to have accountability, but using harsh techniques that come from a place of hate instead of love will eventually derail your relationship with your body even further. You didn’t gain the weight overnight. Therefore, a quick and unnecessarily harsh plan of attack won’t get you where you want to go.

My recommendation is to be realistic and non-dramatic. Set goals that are actually attainable for you for the long term. If you want to lose 10 pounds, start with 1 pound. If you want to stop snacking, eat more protein during the day. If you want to exercise more, get outside and walk. And most importantly watch your self-talk. If you’re unhappy with how your clothes are fitting, try not to focus on the negative. Instead, reframe your situation to see what you can be grateful for.

Rob asked:

“I eat mostly Primally and have been fit my whole life. There’s just that last little bit of extra around the middle that won’t seem to budge. I do tons of planks and crunches, but what other exercises can I do to target my mid-section?”

More doesn’t always equal more. You know what I mean Rob? Hours of planks, crunches, twists, and dead bugs might strengthen your core, but I don’t think more exercises are what you need.

If you’ve been trained in the unfortunate art of no pain, no gain, you might think your lack of results is because you’re not pushing yourself hard enough. Let me offer another perspective.

You mention that you’re “mostly” Primal. What does that look like for you? Grains here and there? A few beers on the weekends? Baked goods on holidays? Primal is designed to be a lifestyle, so you can enjoy the occasional beer or baked good. The problem arises when “occasional” turns into “regular” or it turns into an excuse to eat unhealthily whenever the mood strikes.

If you’re telling yourself you worked out today so you can indulge in a sleeve of Oreos, no amount of crunches are going reverse to the extra calories and garbage ingredients you just consumed. To really reduce midsection fat and the accompanying bloat, try cutting out all refined carbs, sugar, and alcohol for two weeks and see what happens. It’s pretty tough to rock a spare tire if you’re primarily getting your calories from protein, healthy fats, and produce.

Do you buy into the no gain, no pain mindset? Tell me how it’s worked for you — or against you in the comments below!

The post Ask a Health Coach: Why Pain Doesn’t Equal Gain appeared first on Mark’s Daily Apple.

Originally posted at: http://www.nerdfitness.com/

So you want to learn about the best core exercises?

Well my friend, you’ve arrived at the right place!

We help men, women, and intergalactic bounty hunters grow strong as part of our 1-on-1 Online Coaching Program, and we always put an emphasis on core muscles when we build client workouts.

Are you training your core muscles correctly? Let our coaches help you decide!

Here’s what we’ll cover to answer the question, “What are the best core exercises?”

• Why is training your core muscles important?
• What are the best core exercises for beginners? 
• How can I strengthen my core at home?
• The 5 best core exercises
• Core exercises to avoid (skip the sit-ups)
• “What exercise burns the most belly fat?” (Best core exercises for weight loss)
• How to build a core workout (Next steps)

Alright buckeroo, let’s do this thang!

Why Is Training Your Core Muscles Important?

You use your core muscles for just about everything:

• Getting out of bed in the morning? Not without a sturdy core.
• Pushing a grocery store cart across the parking lot? Your core will make that happen.
• Fighting off ninjas who just discovered your secret identity? Karate kicks require a strong core.

You get the gist.

So what exactly do we mean when we say “core”?

Contrary to popular belief, your core isn’t just your abs.

Some of the muscles found in your core include:

• Erector spinae: this is the muscle around your spine and helps you stand up straight.
• Rector abdominis: better known as your “abs.” 
• Obliques: these are found on the sides of your torso and help you twist (and shout).
• Gluteal muscles: also known as your “glutes” or “butt” or “bum” or “ass” or – okay, you get the point –  which connects your legs to your core.

You might also hear your core referred to as your “trunk.” Same thing.

The core muscles really are the foundation of the human body. And much like building a house, when it comes to fitness, you need to start with a strong foundation.

This is why we focus on building a strong core with each of our coaching clients. 

What Are the Best Core Exercises for Beginners? How Can I Strengthen My Core at Home?

If you’re just starting your fitness journey, we won’t make you jump into the deep end quite yet. 

Here are the Best Core Exercises for Beginners:

#1) Plank

Your entire core is engaged in a plank, as you stabilize yourself in a straight line (don’t sink)! 

If you can’t quite support yourself into a full plank, have no fear, you can start with…

#2) Knee Plank

Just like a regular plank, but you have your knees for support. Start with these until you can do the real thing.

#3) Hip Bridge

The hip bridge will activate the glutes and the rest of your core as you bring your body up.

#4) The Hollow Body Hold

The hollow body is one of the best ways to engage the midsection and stabilize the body. We utilize the hollow body exercise as part of our strategy for getting your first handstand.

Once you get comfortable holding the position, try…

#5) The Hollow Body Rocking

These 5 exercises will go a long way towards developing serious core strength.

“Steve, these moves are easy peezy. What are some advanced core exercises?”

I thought you’d never ask.

The 5 Best Core Exercises

Now the real fun starts.

Here are The 5 Best Core Exercises:

#1) Squats

Squats? Yes, squats. 

Squats train just about every muscle in your core (and lower body). Your core is engaged as you stabilize yourself up and down. If you don’t currently train with squats, start with a simple assisted bodyweight squat:

You can also read our full guide on how to perform squats to level up your game.

#2) Deadlifts

We’re big fans of the deadlift around these parts. Not only is it a core exercise, but it’s really an EVERYTHING exercise (lower body, core, and upper body). 

Senior Coach Staci credits performing deadlifts to her visible abs:

If you want a strong core, start performing deadlifts.

#3) Push-ups

Just like how a plank forces you to stabilize your core, a push-up will do all that and more as you push yourself up and down.

How’s your push-up form? Most people do them incorrectly.

Read our full guide on how to do a proper push-up to hone in your technique.

#4) Pull-ups

Yes, pull-ups are an upper-body exercise. But you’ll engage your core as you hoist yourself up. The more you keep your body in control (don’t flail about as you go up and down), the more you’ll train your core.

Can’t do a pull-up yet? No problem, read “How to Get Your First Pull-Up in 30 Days.”

#5) Knees to Elbow

This will challenge your core like you wouldn’t believe. The slower you go, the more intense it will be.

Bonus Core Exercise: Toes to Bar

This is an advanced move, but a great core exercise that only requires a pull-up bar!

Are you doing these moves correctly? A good way to check would be to record a video of yourself and match it against the gifs and videos here. If they look close, you’re doing great!

The other option would be to have a trained professional review your form, which we can do in our 1-on-1 Online Coaching Program!

Our spiffy mobile app lets you send a video of your training directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which can improve your core strength!

Have a Nerd Fitness Coach build you a core workout and check your form! Click here to learn more!

Why You Shouldn’t Do Sit-Ups

You may have noticed that we haven’t covered sit-ups in our guide on the best core exercises.

This is 100% intentional. You don’t need to do sit-ups.

In fact, there’s an argument you SHOULDN’T do sit-ups at all.

Sit-ups can be hard on your back.^[1] They’re also an incomplete exercise, as they don’t work out your entire core (stomach AND lower back). 

So skip the sit-ups and crunches. 

If you’re gonna do a crunch for your core exercise, go with a Reverse Crunch:

“What Exercise Burns the Most Belly Fat?” (Best Core Exercise for Weight Loss)

There’s a common belief that if you simply do enough crunches or sit-ups, you’ll get a flat stomach.

I hate to break it to you, but this isn’t true.

It’s something I bring up in the article: “Can You Actually Banish Belly Fat?” 

You cannot spot reduce fat on your body:

• Not on your thighs.
• Not on your love handles.
• Not on your stomach. 

This is why the Thighmaster is a joke:

Depending on your age, weight, sex, and genetic makeup, your body will lose fat in a certain order, from certain parts of your body, that you can’t control.

Here are some things to consider:

• Everybody has abdominal muscles. Yep, even you! They might be tiny, or weak, but everybody has 6-pack abs. They might just be hidden under a layer of fat. No judgment, just reality.
• Fat does NOT turn into muscle – they are two different things. Like oil and water, fat sits on top of muscle. You could have ridiculously strong abs ready to pop out, but if they are buried under a lot of fat, no amount of exercise will give you a flat stomach or make those abs pop, because it doesn’t address the fat on top of your muscles.
• A flat stomach only appears when you have a low enough bodyfat percentage. The reason there are 1,000,000,000 ab workouts on YouTube is that people know there’s BIG money in the ab-industry for people desperate to get a flat stomach! And ab exercises are much easier to market as exciting than “eat better, get strong, move more, for a long long time.”

So if you want a flat stomach or six-pack abs, we need to create a plan for sustainable weight loss. 

I know, WAY EASIER SAID THAN DONE.

Have no fear, I have a couple resources for you:

• How to Lose Weight Without Dieting (The 5 Rules of Weight Loss): you’ve probably been on a diet before. You might even be on a diet right now. We discuss why they generally don’t work (temporary changes create temporary results) and provide a less conventional but more permanent solution (tiny changes for the win).
• Our 1-on-1 Online Coaching Program: many of our clients spent years yo-yoing their weight, going from one diet to another. It’s only when working with one of our coaches that they were able to achieve sustainable weight loss. 

Want to lose weight without hating life? Learn how we can help.

How to Build a Core Workout (Next Steps)

Now that we know how to perform the best core exercises, you know what time it is?

It’s my favorite time.

It’s time to build a workout routine!

Woot.

I generally recommend beginners strength train two to three times a week with a full-body workout. 

We’re going to make sure our full-body workout hits the following:

• Quads (front of your legs).
• Butt and hamstrings (back of your legs).
• Chest, shoulders, and triceps: (“push” muscles).
• Back, biceps, and grip ( “pull” muscles).
• Core (abdominals and lower back).

We just went over what you should do for that last segment, “core”. 

What should you do for the others? For ideas, read our guide: “How To Build Your Own Workout Routine.”

That will help you build a practice to grow strong.

Don’t get startled by my comment that you should train “two to three times a week.” If you can only do a full-body workout once a week, that’s WAY BETTER than none a week.

Once you get the practice going, we can always work to increase the frequency later. 

The most important thing you can do today is start:

Want a little help getting going? The perfect next step on what you should do now?

No problemo!

Here are 3 options on how to continue with Nerd Fitness:

Option #1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:

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 is our premium membership program that 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) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for the Best Core Exercises covered 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 agree with my list of the best core exercises?

Do you think I’m missing any?

Am I completely off base on my position on sit-ups?

Let me know in the comments!

-Steve

PS: Many of the exercises covered today came from our post “The 42 Best Bodyweight Exercises.” Give it a read if you’d like to start training without a gym!

###

GIF Source: kung fu challenge

Photo Source: Morning run with the Fitbit, Core muscles, LEGO Ninjas, Sit-Ups, Mario gang, Handstand in Desert, Laughing Buddha, 

http://www.thealternativedaily.com/

It started at the beginning of June, and today, the latest parasitic outbreak has sickened more than 82 people in Austin-Travis County Texas. Public health officials are working hard to identify the source of the latest outbreak. Texans are not alone as a wave of parasitic outbreaks has rippled across the country, impacting 28 states. […]

Originally Posted At: https://breakingmuscle.com/feed/rss

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http://www.marksdailyapple.com/

After cutting back on sugar and carbs for a while, you understandably start to miss sweets. A common misconception is that you have to skip sweets to meet your goals, which isn’t the case at all. There are plenty of sugar alternatives that fit within the Primal and keto lifestyles, and stevia is one of them.

Stevia is widely used in the low carb community to satisfy sugar cravings or simply add a touch of sweetness to a hot beverage or dessert, but should it be? What is stevia? Is it safe? What is its effect on insulin, if any, and does it have a place in a Primal Blueprint eating strategy? Let’s investigate.

What Is Stevia?

A lot of people categorize stevia as an artificial sweetener, but it’s important to note that stevia is not an artificial sweetener at all – it’s a plant-derived natural alternative to sugar.

Stevia is an herbaceous family of plants, 240 species strong, that grows in sub-tropical and tropical America (mostly South and Central, but some North). Stevia the sweetener refers to stevia rebaudiana, the plant and its leaves, which you can grow and use as or with tea (it was traditionally paired with yerba mate in South America) or, dried and powdered, as a sugar substitute that you sprinkle on. It’s apparently quite easy to grow, according to the stevia seller who tries to get me to buy a plant or two whenever I’m at the Santa Monica farmers’ market, and the raw leaf is very sweet.

Instantly download you Guide to Gut Health

The Sweet Compounds in Stevia: Stevioside and Rebaudioside

Most stevia you’ll come across isn’t in its raw, unprocessed form, but in powdered or liquid extract form. The “sweet” lies in the steviol glycosides – stevioside and rebaudioside – which are the natural compounds isolated in these extracts. Some products use just one, while others use both stevioside and rebaudioside. Stevioside is the most prevalent glycoside in stevia, and some say it provides the bitter aftertaste that people sometimes complain about; rebaudioside is said to be the better tasting steviol glycoside, with far less bitterness.

Most of the “raw or natural” stevia products use the full range of glycosides, but the more processed brands will most likely isolate one or more of the steviol glycosides. The popular Truvia brand of stevia products uses only rebaudioside, as do both PureVia and Enliten. Different brands provide different conversion rates, but compared to sucrose, stevioside is generally about 250-300 times as sweet and rebaudioside is about 350-450 times as sweet.

Is Stevia Safe, or Bad for You?

The government has approved only isolated steviol glycosides as safe to use in food. Whole or crude stevia is not Generally Recognized as Safe (GRAS) according to government standards.¹

And, there are limits. According to government standards, you should not exceed a daily intake for stevia glycosides of 4mg per kg of bodyweight.² This is due to lack of safety information, not so much the presence of known harmful effects.

Does Stevia Affect Insulin?

I wrote an extensive piece on whether artificial sweeteners spike blood sugar a while back. There is one in vitro study that showed stevioside acts directly on pancreatic beta cells to stimulate insulin secretion and another which shows similarly insulinotropic  (insulin-producing) effects of rebaudioside, which may give you pause.

Insulin secretion sounds like an insulin spike, no? And since we tend to be wary of unneeded insulin spikes, maybe we should avoid stevia. It’s not so simple, of course. For one, this was an in vitro study, performed in a super-controlled laboratory petri dish type setting; this was not an in vivo study of animals or people eating stevia in a natural, organic way. The results of in vitro studies do not always match results when you try to replicate them in vivo (in a person).

Secondly, insulin secretion isn’t necessarily a bad thing. I mean, we need it to shuttle nutrients into cells, and we’d die without it. As I mentioned in the dairy post a while back, insulin is millions upon millions of years old. It’s been preserved throughout history because it’s an essential hormone. It’s not always the bad guy, especially if your insulin sensitivity is where it should be.

In fact, the evidence is mounting that stevia actually is an insulin sensitizer that can aid in glucose tolerance and clearance after a meal. The Japanese have been using stevia for decades in the treatment of type 2 diabetics. Let’s look at a few recent studies. In fructose-fed rats, a single instance of oral stevioside increased insulin sensitivity and reduced postprandial blood glucose in a dose-dependent manner. The same study also found that diabetic rats given stevioside required less exogenous insulin for the same effect. Taken together, these results suggest that stevia may not just be a good sugar substitute for diabetics, but an effective supplement for treatment of their insulin resistance.³

Another study looked at the postprandial effects of stevia, sucrose, and aspartame in human subjects. Compared to sucrose eaters, stevia eaters showed lower postprandial (after eating) blood sugar levels. Compared to both sucrose and aspartame eaters, stevia eaters had far lower postprandial insulin levels. Furthermore, eating stevia did not induce increased appetite throughout the day, indicating stable blood sugar and satiety levels.⁴ Another strike in stevia’s favor.

Stevia-sweetened recipes:

Keto Donuts Recipe

Matcha Mint Keto Green Smoothie Recipe

Grain-free Waffles Recipe

Stevia Side Effects

Allergy to stevia has been reported, but it is rare.

Most people do not experience side effects when using stevia, but some people do experience effects like:

Stomach Issues

• Nausea
• Gastrointestinal discomfort
• Bloating
• Diarrhea

Most often these effects are from using stevia that is mixed with sugar alcohols, like erythritol or xylitol. If you can tolerate sugar alcohols, you will probably be okay using combination stevia and sugar alcohol products. To be sure, start slow, and watch for symptoms.

Diabetic Concerns

Stevia is considered safe for the diabetic population, but sometimes it is combined with ingredients that affect carb count, like dextrose and maltodextrin. If you’re diabetic, check your ingredients label and carb counts before adding it to food.

Fertility Issues

Historically, stevia has been used as a form of birth control, so use of stevia may contribute to fertility issues.⁵ That said, it is not a reliable form of birth control, so it’s not advisable to use it for that purpose.

Any Other Effects?

There are other potential benefits to using stevia unrelated to its apparent benefits on glycemic control. Here are a few studies I was able to dig up:

• When combined with inulin, a soluble prebiotic fiber, low-dose stevia increased HDL while lowering overall lipids in male rats.⁶ Alone, low-dose stevia lowered cholesterol without the potentially beneficial effect on HDL. It’s also useful to note that high-dose stevia negatively affected some toxic parameters – so don’t eat spoonfuls of stevia (not that you would) – but long term low-dose stevia was deemed safe.
• Lipid numbers are fun and all, but we’re really interested in avoiding atherosclerotic plaque buildup. In mice treated with stevioside, oxidized LDL was reduced, overall plaque volume was reduced, and insulin sensitivity increased. Overall, atherosclerosis was reduced in the stevioside-treated mice.⁷ I couldn’t dig up exactly how they were “treated,” however, but they were given doses of 10 mg/kg.
• In another study, mice memory was impaired by administration of scopolamine, an anticholigernic found in the intensely hallucinogenic jimson weed (or devil’s weed) and datura. Impaired mice were given oral stevioside (250 mg/kg) and tested for memory retention. Memory deficit was largely reversed with administration of stevioside, which also reduced the brain oxidative damage caused by scopolamine.⁸ Clinically relevant? Perhaps not, but it’s interesting.
• A two-year randomized, placebo-controlled study of Chinese patients with mild hypertension (which a rather large swath of society probably suffers from) found that oral stevioside intake significantly reduced systolic and diastolic blood pressure.⁹ Patients either took a 500 mg capsule of stevioside or a placebo three times a day for two years. The hypertension situation improved across the board and no downsides were reported or detected. Also of note is the fact that slightly more patients in the placebo group developed left ventricular hypertrophy, a pathological thickening of the heart muscle. Of course, another study using far lower doses (up to 15 mg/kg/day) found no anti-hypertensive effects,¹⁰ so it appears that the dose is key. Maybe somewhere in the middle works well, as one study in hypertensive dogs showed: they used 200 mg/kg to normalize blood pressure in the canine subjects.¹¹

We can think about stevia as a Primal sugar alternative with some potentially beneficial effects. Kind of like cinnamon or turmeric, we don’t consume it for the calories or as literal fuel for our bodies, but for flavor, variety, and, possibly, the health benefits. It may induce insulin secretion, but it increases insulin sensitivity, reduces blood glucose (i.e., the insulin is doing its job), and does not increase appetite. It’s been used by humans for hundreds of years and by diabetic patients in Asia for decades. I’m a fan of the stuff and recommend it as a Primal way to satisfy a sweet tooth.

What do you guys think of stevia? Love it? Hate it? Have you ever used its potential therapeutic effects? Let me know in the comment section!

The post Is Stevia Safe, or Bad for You? Everything You Need to Know appeared first on Mark’s Daily Apple.