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A big, thick, well-developed back can elevate a physique from good to great. Sadly, the muscles of the back are the ones that most lifters struggle to develop the most.

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As wildfires rage on the West Coast, air quality becomes more and more deadly. But it doesn’t stop there. Smoke from wildfires has drifted over the United States, affecting the lungs of American citizens as far as Washington, D.C. Wildfire destroys more than just homes, businesses, habitat, and timber. It can be devastating to your […]

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As athletes, we have all been sidelined from an injury and then taken it easy when getting back into our sport. But what if you weren’t injured? What if you were on a break, and perhaps it lasted a few years? 

As competitive athletes, we have a hard time taking it easy. The comparison of the glory days and what you are capable of plays into every workout. The frustration, the pain, the feeling of staring eyes as you gasp for breath, or are walking instead of running. All the while, you are screaming in your head, 

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When was the last time you made yourself a nice lunch for a work day? If you’re like most people, lunch is a bit of a scramble. That’s why we came up with 5 bento box lunch ideas for adults, so you can take a breather in the middle of the day with a meal that’s enjoyable and satisfying.

We hear it a lot here at Mark’s Daily Apple: Breakfast is easy, and I make dinner for my family so that’s automatic. But lunch? Most days, I just wing it. I’ll skip it sometimes just because my day is underway, or I’ll eat something that’s quick – which isn’t always the best choice.

Sound familiar?

We hear you. Making yourself a nice meal smack in the middle of the day just isn’t tenable for most people.

Prep for lunches doesn’t have to be an elaborate chore thanks to these adult lunch options. Perfect for on-the-go, these lunches utilize leftovers, basic ingredients, and quick-cooking items. When paired together, they create the perfect balanced Primal lunch.

The best part? Most of these options can be made ahead and enjoyed throughout the week.

Easy Italian Bento Lunch

Ingredients

• Sausage of choice
• Mozzarella
• Roasted squash
• Italian dressing
• Cherry tomatoes
• Basil

Roast and slice your favorite sausage. Slice up roasted zucchini and summer squash (or your favorite veggies), toss them in Italian dressing and roast on a sheet pan until golden. Assemble your lunch with the sliced sausages, mozzarella, the roasted squash, sliced tomatoes and garnish with fresh basil.

Easy Burger Lunch

Ingredients

• Burger of choice
• Roasted sweet potato rounds
• Primal kitchen mayonnaise
• Spicy mustard
• Raw veggies

Whip up some burgers on the grill or stovetop (or better yet, use leftovers) for this lunch. Slice your favorite potato or sweet potato (or for a lower carb option, you can use rutabagas or turnips) and toss them in avocado oil. Roast them on a sheet pan at 400 degrees for 15 minutes, then flip them over and roast until they’re golden.

Make burgers by using the sweet potato slices as “buns” and top your burgers with sliced tomato and red onion. Use your favorite Primal Kitchen condiments like Mayonnaise, Dijon Mustard and Spicy Ketchup to put on top. Serve with your favorite raw veggies.

BIG Mason Jar Salads

Ingredients

• Romaine lettuce
• Tomato
• Carrot
• Cucumber
• Nuts or seeds of choice
• Chicken breast or thighs
• Dressing of choice

No tiny salads here! Use a 32oz or half gallon mason jar and fill with your favorite salad items. To prepare this salad, we marinated chicken (you can use breast or thigh) in your favorite dressing for a few hours. Roast the chicken on a sheet pan at 375 degrees until the internal temperature reaches at least 165 degrees Fahrenheit. Shred or chop the chicken, then layer it in your mason jars. For Very large jars like this, we recommend pouring the salad into a large bowl before eating.

When you’re ready to eat, pour the dressing into the jar and give it a shake.

Deli Bento

Ingredients

• Roasted Turkey slices
• Avocado
• Avocado oil mayo
• Dijon mustard
• Nori sheets
• Walnuts
• Blueberries

Who needs a regular sandwich when you can make these fun Primal Deli Bento Boxes? Use your favorite sliced meat (we like natural roasted sliced turkey), avocado and nori sheets to wrap them up in. Primal Kitchen Mayonnaise and Dijon Mustard are great condiments here. Serve alongside a primal snack mix like walnuts and fresh blueberries.

Tuna Salad Lunch

Ingredients

• Canned tuna
• Celery
• Red bell pepper
• Avocado oil mayo
• Dijon mustard
• Hardboiled egg
• Walnuts
• Dark Chocolate

Want a fun twist on tuna salad? Combine 1-2 cans of tuna with your favorite Primal Kitchen Mayo (and maybe some mustard, too), some chopped celery, and scoop the tuna into a cut bell pepper. Serve alongside hardboiled eggs and a handful of walnuts and dark chocolate.

The post 5 Bento Box Lunch Ideas for Adults with Recipes appeared first on Mark’s Daily Apple.

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Turmeric, known for its bright yellow color, is a popular Asian spice similar to ginger. It’s touted as a super spice and has the potential to treat a wide variety of conditions — or so we’re told. But is all that glitters really gold? Experts say yes. Thanks to turmeric’s main compound, curcumin, a powerful […]

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Research of the Week

Fatigue makes time fly.

Researchers are exploring the “entities” people meet on DMT.

Hominids were cooking food in hydrothermal vents millions of years ago.

Plastic-degrading bacteria are rapidly evolving in the ocean.

Probiotics help obese children lose weight.

New Primal Blueprint Podcasts

Episode 446: Brad Kearns: Host Elle Russ welcomes Brad Kearns to the podcast.

Episode 447: Dr. Robert Silverman: Host Brad Kearns welcomes Dr. Robert Silverman to discuss COVID-19 and gut health.

Primal Health Coach Radio Episode 76: Laura and Erin chat with Tim Davis about breaking stigmas and beating addiction for good.

Media, Schmedia

Great layman’s overview of how sustainable ranching can work, be profitable, and produce tons of meat.

How livestock can prevent wildfires.

Interesting Blog Posts

Casus belli.

Social Notes

There’s no free lunch.

Everything Else

Migratory bird massacres.

Vitamin D is going mainstream. Love to see it.

Things I’m Up to and Interested In

Incredible study: Just one dose of wild blueberries improves cognitive performance in middle aged adults.

More evidence of our reawakening drive to roam and be nomadic: Hyundai gets into the RV game.

Imagine that: Class is more effective when it’s outdoors in a green space.

Important avenue of research: Potential ethnic differences in susceptibility to COVID-19.

Nice concept everyone can get behind: Megafauna nationalism.

Question I’m Asking

How’s school going for your kids?

Recipe Corner

• Buffalo cauliflower, never would have thought of it.
• Chinese sesame chicken, paleo-style.

Time Capsule

One year ago (Sep 12 – Sep 18)

• Fitness Advice From A Primal Elder to Younger Groks: What to Focus On and What to Let Go Of   – What’s important, what’s worth it.
• Dear Mark: Psyllium, Hex Bar Deadlifts, Getting Strong vs Getting Big, Isometrics  – Answering questions about all of this stuff.

Comment of the Week

“This is in response to Mark’s ‘Sunday with Sisson’ email about the beach.

I live in the Malibu area, and hiked the 75+ mile Backbone Trail with Santa Monica Mountains Trails Council. During the week-long hike, members of the organization gives talks about the local history and geography. This might also be mentioned in MDA blog, but I learned that there is a ‘kelp highway’ and humans may have followed it from Russia over the Bering Strait and down the Pacific Coast. The idea is that the kelp creates a steady environment for fish, so it’s an easy trail for people to follow.

I recall Mark has discussed how we process fish very well, and that a steady supply would create the conditions necessary to support the development of our big brains. I suspect that we are built to feel ‘at home’ and thus at peace in our niche near bodies of water.”

-Fascinating thought, Monica.

The post Weekly Link Love — Edition 99 appeared first on Mark’s Daily Apple.

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Recent years have had researchers and medical experts expounding the risks of eating too much red meat, and how steak- and burger-lovers everywhere should forego their favorite foods to reduce their risk of cancer. But the latest research has now highlighted the dangers of a different group of foods, which may come as a rude […]

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“I should work out today.”

“I should eat better.”

“I should stop shoving food in my face.”

How many times a day do you find yourself using the word should? Most of my clients know what they should be doing to improve their health, but can’t seem to motivate themselves to actually do it. That’s why they come to me. Here’s the thing though. I can’t give you motivation, I can only give you the tools to motivate yourself.

So, if you’ve been feeling like you should be working out more or eating better or refraining from cutting yourself another sliver of pie, keep reading. I’ll be unpacking what motivation is, the reasons you get stuck, and how to finally get off your butt and take action.

What is Motivation, Anyway?

In its simplest terms, motivation is used to describe why you do what you do.That why is the driving force behind your actions, whether it’s taking a swig from your water bottle because you feel thirsty, going for a run because you paid money to hire a trainer, or smashing the alarm clock because you stayed up too late binge-watching Netflix. Your why will likely be influenced by a variety of intrinsic (internal) and extrinsic (external) motivators.

Examples of intrinsic motivators:

• Running because it’s a stress reliever or feels fun
• Eating a protein-forward breakfast because it keeps you satiated all morning
• Doing yoga because it helps you clear your head
• Filling your fridge with healthy foods because it saves you time and money
• Organizing your space because it helps you feel calm

Examples of extrinsic motivators:

• Losing weight to win a fitness challenge at work
• Cleaning the house so your spouse doesn’t get irritated with your mess
• Avoiding processed foods because your doctor or health coach told you to
• Sprinting because that’s what the people in your FB feed are doing
• Eating organic because you want others to perceive you as healthy

Let me make it really clear though that your motivation (and your why) are entirely internal processes, meaning it’s your own perception of a situation that makes you more or less motivated to do something. That’s why it’s important to discover your own deep-down reason for staying committed to the path you’re on — or choosing an entirely different path.

The Reasons You Get Stuck

Clearly, motivation involves more than just wanting something or doing it because you should. That said, even with the best laid plans and a handful of intrinsic and extrinsic motivators, why is it still so damn hard to actually do it?

In my private practice and with my students and graduates in the Primal Health Coach Institute, I talk a lot about Toward Motivation and Away from Motivation. While the former is designed to ignite a positive, transformative emotion, pulling you closer to the things you want (having more energy, feeling great in your clothes, boosting your confidence), the latter usually more negative, acting as a reminder of all the things you don’t want in life.

If you’re constantly telling yourself that you’re sick of feeling fat, foggy, and fatigued, guess what your brain is hearing? It hears that you’re fat, foggy, and fatigued — which often brings on feelings of fear, self-doubt, or self-pity. Trust me, that’s not the best talk track. And it’s the quickest way to sabotage yourself before you even start.

When you operate out of Away from Motivation, you’re more likely to use negativity to (try and) get motivated. But studies actually show that self-compassion and self-acceptance are better tactics — especially after you’ve had a setback. Researchers at the University of California found that after failing a test, participants who spoke kindly to themselves ended up spending more time studying before taking a re-test than participants who were angry or disappointed by their score.¹ The self-compassionate group also reported that they had more motivation to view their struggles in a positive light when they practiced self-acceptance, which is a key part of self-compassion.

Go With the (Motivational) Flow

Like I said above, it’s your own perception of a situation that drives motivation. So how do you cultivate that internal positivity? Below we’ll look at 5 ways you can create your own intrinsic and extrinsic motivators so you can start taking action right now.

1. Find Your Why. Your Why is a belief, cause, or purpose that drives your behaviours. You might currently be working from someone else’s Why (could be a spouse that wants you to start exercising; a parent who thinks you should be thin; a belief that this is what you shoulddo). But your Why can only come from within you. And without figuring out what yours is, your motivation will likely fall flat, especially when obstacles start to pop up, which, by the way, they always do.

ACTION STEP: Think about what reaching your goal will give you. Is it the pleasure of having joints that don’t ache? Or the joy of being a role model to your kids? Or the freedom to finally get off your meds? Take a minute and jot down a few reasons (that truly resonate with you) why you feel compelled to take action.

2. Evaluate the Pros and Cons. When you have as many motives for why you want to reach your goal as motives for not reaching it, you create an inner conflict that basically keeps you stuck. You may want to eat healthy (and have a solid Whyto fuel your actions) but you might worry that you’ll never be able to eat anything “fun” again, so you sabotage yourself. Or maybe you feel great when you work out every morning, but the thought of getting unwanted attention from strangers once you lose the weight is a total turn off.

ACTION STEP: Consider how making these changes will impact you. First, write down the pros of this change. How will it affect you in positive ways? Now do the same for the cons. Write down how it will affect you in negative ways. Read though your list and cross off any cons that feel trivial or insignificant – or if they’re not really true for you. The secret to resolving inner conflict is to have more reasons why you want it, than reasons you don’t.

3. Put an End to Procrastination. You’re not always going to feel like getting up early to work out or planning a protein-packed breakfast, but there are tactics you can use to do it anyway. There’s a strategy called the 5 Second Rule that says you have 5 seconds to act on an instinct (that’s out of your comfort zone) before your brain shuts it down in an effort to keep you safe. Act within 5 seconds of the thought and you override its protective hold on you. Another strategy from habit guru, James Clear suggests eliminating distractions by making them more difficult to do. For instance, if watching TV keeps you from doing yoga, unplug it or hide the remote. Can’t stop hitting the snooze button? Put your phone in the other room while you sleep so you have to get out of bed to turn it off.

ACTION STEP: Try the 5 Second Rule technique by counting backward from 5 the moment you have an instinct to take action. Once you hit 1, get moving! For James Clear’s strategy, think about the things that cause you to procrastinate, then make them more difficult to do by removing the temptation.

4. Reward Yourself. Sometimes big goals can feel intimidating, making it harder to get motivated. For a simple work-around, try creating smaller goals and then rewarding yourself when you reach those goals. You might lack the motivation to start exercising because you have 60 pounds to lose, but consider breaking it down into 5- or 10-pound increments and rewarding yourself with a new workout top or healthy dinner out every time you reach one of your mini goals.

ACTION STEP: Jot down the big goal you’d like to accomplish. Then create smaller goals (if necessary) and write down how you’ll reward yourself when you reach them. Just make sure your rewards don’t sabotage your efforts. Rewarding a tough workout with a few beers or plate of nachos is kind of counterproductive.

5. Visualize your Success. Used by everyone from athletes to entrepreneurs, visualizing your success is a proven motivational tool — especially when it’s paired with an elevated emotion like joy or excitement. When you paint a clear picture of what success looks like in your mind, it becomes less abstract and more obtainable. Plus, when you spend time on the things you want (looser fitting clothes, better sleep, chasing your kids around without stopping to catch your breath) versus the things you don’t want (feeling bloated, tossing and turning, and sitting on the couch missing out) your brain becomes more receptive to finding opportunities that align with your goal.

ACTION STEP: Every morning before getting out of bed, take 2 minutes to visualize yourself as if you’re already successful. Imagine what it would feel like to have achieved your goal, and pay attention to the positive feelings that automatically come up when you do this exercise.

5 Ways to Get Motivated Now

Remember, when you tell yourself that you should be doing something, you’re really just reinforcing the idea that you’re not doing it. So, first, wipe the word should from your vocabulary, then dive into these 5 ways to cultivate your own sense of motivation:

· Find your Why

· Evaluate the Pros and Cons

· Put an End to Procrastination

· Reward Yourself

· Visualize Your Success

What’s worked for you? Tell me how you get motivated when you’re not feeling it.

The post Intrinsic vs. Extrinsic Motivation, How to Get Going When You Don’t Feel Like It appeared first on Mark’s Daily Apple.

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What position should the pelvis be in when you run? It’s a question you probably haven’t given much thought to unless you’re a runner with a performance goal or with an injury.  

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Well, does it?

We’re all going to be putting food in our bodies just about every day for the rest of our lives. Most of us will do it several times a day. We’ll chew it, send it down the esophagus into our stomach, and expose it to gastric juices and digestive enzymes. We’ll strip it of nutrients and send the excess down to the colon for dismissal, feeding resident gut bacteria along the way. The whole process should go smoothly. There shouldn’t be any pain or discomfort, bloating or constipation. Oh sure, nobody’s perfect, and there will be slow-downs or speed-ups from time to time, but in general a vital, fundamental process like digestion shouldn’t even register in our waking, conscious lives.

But sometimes it does.

Instantly download your Guide to Gut Health

Symptoms of Digestion Problems

Sometimes digestion can be downright unpleasant, or even unproductive. The symptoms are familiar:

• Bloating. Distended belly. Feeling overly full and unwieldy. Same weight but the pants don’t fit.
• Excessive gas. No need to define it. You just know it when you see (hear) it.
• Diarrhea. Acute (occasional) diarrhea that goes away immediately doesn’t indicate poor digestion, but protracted or chronic diarrhea is a warning sign.
• Constipation. Same deal with constipation: acute normal, chronic not.
• Stomach pain. Persistent gut pain should never be ignored.
• Bleeding or pain on the toilet. Elimination should be painless.
• Heartburn, or acid reflux. Although most people assume heartburn and acid reflux are caused by too much stomach acid, it’s actually the opposite: inadequate stomach acid is usually the culprit.

The Digestive Process: Troubleshooting Top to Bottom

To get to the bottom of these symptoms and hopefully fix them, let’s look at the actual process of digestion. We’ll go step by step down the line to identify and offer solutions for various issues that can arise at each.

What happens when you eat something?

The stops along the digestive route involve:

1. Sensing and signaling
2. Oral digestion, or chewing
3. Mechanical digestion, in the stomach
4. Duodenum digestion
5. Small intestine digestion
6. Colon digestion

Here’s how it works.

Sensing and Signaling

You start digesting before you’ve even taken your first bite. Have you ever smelled burgers grilling, and you mouth started to water? Certain aromas can signal to your body that food is coming, and you begin to salivate and secrete digestive enzymes.

Even thinking about food can trigger a response.

Oral Digestion, or Chewing

Now, you’ve taken a bite.

First, you chew your food. Chewing is the first step in digestion. You physically break it up with your teeth into smaller pieces, increasing the surface area for digestive enzymes to access. Most of those enzymes appear later in the gut, but some appear in the saliva and start working immediately in the mouth during the chewing process.

Your taste buds communicate what you’re eating so that your body starts getting the right digestive juices flowing. For example, if you ate something sweet, you’ll make insulin. If you’re eating a fatty food, you’ll start secreting bile and enzymes.

Salivary amylase begins converting starch into sugar for easier digestion. Chew a potato for long enough and it’ll start tasting sweet.

Lingual lipase begins digesting the fats you eat. This is more important in babies, who express very high levels of lingual lipase in order to optimize their calorie intake from breastmilk. It still has an effect in adult fat digestion.

How to optimize oral digestion

Chew more: The longer you chew, the better you digest your food. In one study, healthy adults who chewed 50 times for each bite ended up eating fewer calories than those who chewed 15 times per bite, a strong indication of more efficient digestion and nutrient extraction.¹ They were getting “more” out of their food simply by chewing it up more.

Heed your salivary amylase levels: How much salivary amylase you produce is determined by your genetics, with historically agricultural (and thus starch-consuming) populations tending to possess more copies of the salivary amylase gene than other populations. There’s no good way to test salivary amylase gene status because the commercial genetic analysis sites don’t cover it. You’d need a more specific (and expensive) test for that. Ancestry can be a rough proxy; try to match your carb intake with the carb intake (and thus amylase copies) of your recent ancestors. But whatever number of amylase copies you (might) carry, chewing more times per bite will increase the efficacy of the salivary amylase you do produce.

As for meat and other animal foods which salivary amylase doesn’t affect, chewing is still important because it breaks apart the fibers and makes the nutrients contained therein more accessible to protein-digesting enzymes (proteases) in the stomach.

Mechanical Digestion, in the Stomach

Leaving the mouth, the food travels down the esophagus on into the stomach, where hydrochloric acid and a protein-degrading enzyme called pepsin break the food down into a big semifluid mass of partially-digested food components, water, enzymes, and acid known as chyme. The stomach walls undulate (move up and down) and mix the chyme,

How to Optimize Stomach Digestion?

Get your thiamine. Thiamine is a B-vitamin involved in hydrochloric acid production. If you want optimal stomach acidity—and you definitely do want it—you need to be replete in thiamine. The best source of thiamine is pork.

Watch the antacids. While heartburn meds can make a person feel better in an acute case of heartburn, they do so by inhibiting production of hydrochloric acid, which makes the stomach more alkaline and worsens your digestion in the long run. Pepsin cannot work without adequate acidity.

Try bitters. Post-meal bitters stimulate production of hydrochloric acid and assist many of the digestive organs, making the whole operation run more smoothly. But they must be bitter. Covering up the bitter flavor with something sweet mitigates the beneficial effect on digestion.

Get enough sodium. Low sodium levels reduce hydrochloric acid production. Make sure you’re salting your food to taste, as our moment-to-moment desire for salt is a good marker for sodium requirements. As long as you’re not eating packaged junk food, you won’t crave too much salt.

Try supplemental hydrochloric acid. A little betaine HCl, especially with protein meals, can really help if your acid production is too low. If you take betaine HCl and you feel a burn, you probably don’t need it.

Duodenum Digestion

Since the stomach is too acidic for amylase to work, the chyme migrates down to the duodenum, the first section of the small intestine immediately after the stomach where the pH is more alkaline. The pancreas produces protein-digesting enzymes as well as amylase and delivers them to the duodenum, where the full range of digestive enzymes can get to work liberating nutrients for absorption down the line. This is also where bile is introduced to assist in fat digestion.

Eat meals rather than graze. The human digestive system operates best when it encounters whole meals with plenty of time between subsequent meals, rather than a steady stream of incoming food. It even tries to enforce this; when a bolus of chyme enters the duodenum, the opening leading from the stomach to the duodenum tightens up to prevent more food from coming in. Overriding this with constant snacking will only impair your digestion and back things up.

Go for a walk. A short walk after eating speeds up the transition of food from the stomach through the duodenum into the small intestine. It “gets things moving,” in a good, beneficial way.

Small Intestine Digestion

After softening up in the duodenum, the chyme passes on into the small intestine where the bulk of nutrient absorption occurs. All along the intestinal walls lie villi — microscopic finger-like projections that increase the surface area of the intestinal lining and pluck nutrients from the passing slurry to be absorbed and assimilated. (You may have heard of villi in the context of gluten. Gluten can wipe out the villi in some people, leading to nutritional malabsorption.)

Optimize your serotonin. 95% of the serotonin in our body occurs in the gut; it’s one of the primary regulators of intestinal peristalsis — the muscular contractions that move and mix food through the digestive tract.² I’ll have a much more in-depth post in the near future on this topic.

Fix leaky gut: Leaky gut isn’t just about allowing in pathogens and unwanted, allergenic food components into your bloodstream. It also impairs nutrient absorption and digestion in the small intestine. Go through this post and make sure you’re practicing excellent tight junction hygiene.

Pay attention to FODMAPs: Not everyone with digestive issues has to do this, but anyone who gets bloating, belly pain, excessive gas, and many of the other symptoms of poor digestion after eating should analyze their diet for FODMAPs and do an elimination trial. FODMAP foods include a wide range of fermentable fibers, sugars, vegetables, and fruits that have been shown to provoke uncontrollable and uncomfortable gut issues. These are often foods we consider to be healthy. Read the posts I’ve done on FODMAPs and follow the advice listed therein if you suspect you may have a problem with them.

You can also get tested for SIBO to see whether eliminating FODMAPs will benefit you.

Colonic Digestion

You don’t actually “digest” anything in the colon. Rather, you gather and expel the waste — mostly fiber — that’s left over from digestion. Some of that “waste” is food for the gut bacteria who live in your colon. So someone’s digesting the stuff, just not you.

Eat some prebiotic fiber. Ironically, sometimes you need to eat stuff you can’t digest in order to improve your digestion over the longterm. Fermentable, prebiotic fibers like inulin and resistant starch are some of the best-studied examples. They feed the (mostly) good gut bacteria, who in turn produce short chain fatty acids that power your colonic cells and improve your metabolic health.

Take probiotics. Certain probiotics have been shown to reduce bloating and belly pain, improve GI symptoms, improve IBS symptoms, reduce leaky gut, and reduce antibiotic-related diarrhea.³⁴⁵⁶⁷ I created Primal Probiotics with precisely these probiotics to tip the balance in your favor.

Get Primal Probiotics here

Digestion must be approached as a single unit. You don’t just pick one of these tips to try. You do them all, together, if they apply to you.

The post Does Your Digestion Need a Tune-up? appeared first on Mark’s Daily Apple.