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You know the stereotype: People who exercise hard, then eat harder. I’m talking about the marathon runner-in-training lounging on the couch with a bag of chips beside them and a gallon of ice cream balanced on their chest, or the hardcore CrossFitter bankrupting the all-you-can-eat Brazilian steakhouse.

Perhaps you’ve even heard that you shouldn’t work out too much or too hard, lest you stimulate your appetite and end up negating all your fitness gains with your fork.

You might be surprised to learn, then, that the scientific evidence overwhelmingly suggests that exercise doesn’t make you hungrier. If anything, being sedentary is associated with dysregulated appetite and greater food reward.¹ Exercise actually suppresses appetite, especially during and immediately after a workout.

Wait, So Exercise DOESN’T Make Me Hungrier?

I’m not saying that exercise never makes anyone hungry, nor that you’re imagining your post-workout yearning for a big, juicy burger. CAN exercise stimulate appetite? Absolutely. We’ve probably all experienced being ravenous after a heavy workout or a big race. But, it’s not inevitable.

You can probably also relate to finishing an intense workout or race and having no desire whatsoever to eat, sometimes for hours after. That’s because ghrelin—a.k.a., the hunger hormone—goes down after exercise, while satiety hormones like peptide YY rise. This well-known effect is called exercise-induced anorexia. (“Anorexia” here refers to a lack of desire to eat, not the eating disorder anorexia nervosa.)

That’s what happens in the short term. Over the longer term, studies suggest that the relationships between activity level and appetite and food intake follow a J-shaped curve. People who exercise moderately eat less and have less desire for food than folks who are either sedentary or very active.² As activity level increases, so does food intake. However, this greater food intake is commensurate with individuals’ energy expenditure. In fact, highly active people often end up in a net caloric deficit despite eating more because of how many calories they burn.

All this points to the fact that exercise doesn’t inevitably cause uncontrolled appetite and overeating. That’s good news… unless you’re already experiencing unwanted hunger or cravings as you increase your activity level. What do you do then?

Why Am I So Hungry After Exercise?

You’re Not Eating Enough

Let’s start with the obvious. Hunger is your body’s way of telling you that you need fuel. Post-exercise hunger is often nothing more than a sign that you’ve created a caloric deficit that your body wants to attenuate.

The problem is many people who exercise also restrict their food intake. That’s ok to a degree, particularly if you’re trying to lose body fat. However, an alarming number of athletes and active folks drastically undereat relative to their caloric expenditure, leading to low energy availability. Sometimes this is unintentional. Other times, athletes purposefully maintain a significant caloric deficit to lose body fat and stay as light and lean as possible for their sports. Either way, it presents serious health risks. When it progresses to the condition known as Relative Energy Deficiency in Sport (RED-S), athletes may experience amenorrhea, osteoporosis, metabolic issues, cardiovascular disease, and more.

Researchers estimate that up to 58 percent of athletes maintain a state of low energy availability. That number might be low since there is no clear threshold for determining when someone crosses into the danger zone.³ Casual exercisers are at lower risk, but low energy availability is not restricted to elite athletes. Anyone who trains, especially with high volume or intensity, needs to take care to fuel appropriately.

Even if you’re trying to lose weight, it’s crucial to provide your body with the energy and nutrients it needs. Ravenous hunger and cravings are signs that you’re missing the mark. As you increase your activity level, make sure you’re adjusting your food intake to match.

Does Fasted Exercise Make You Hungrier?

It would make sense. You start your exercise without fuel in the tank, so you end up starving by the end, right? The limited data doesn’t bear that out, though. In the few studies that have tested it, both fasted and fed exercise lead to appetite suppression.⁴ The effect might be slightly stronger after fed exercise, but there’s no evidence that fasted exercise leads to excessive hunger, nor that fasted workouts drive you to eat more.⁵

One recent study suggests that fasting after exercise could increase hunger, though.⁶ Researchers had 14 participants complete 45 minutes of moderate-intensity cycling in the evening after dinner. In one session, participants had only water to drink after. In another, they received a sweetened milk beverage that delivered about 500 kcals. An hour later, the water-only participants reported being significantly hungrier.

Does that mean you should eat right after working out? Not necessarily. This was just one study, so your mileage may vary. Also, when participants in the study above woke up the next morning, they were no hungrier after the water-only condition. Nor did they eat significantly more at breakfast.

Still, if you’re getting very hungry after workouts, look at your post-workout fueling to see if you could tweak anything there. Perhaps you need to eat sooner or consume more protein in your next meal. Experts no longer believe that you have to consume protein right after a workout to hit your anabolic window, but you might find you feel better when you do.⁷  In any case, it’s not a good idea to put off eating until you’re consumed by a gnawing hunger. Eating W.H.E.N. (when hunger ensues naturally) should be fine, provided that you consume an adequate, nutrient-dense meal in a timely manner.

Maybe You’re Just Thirsty

That’s what any popular media article on post-exercise hunger would have you believe, anyway. The thing is, there’s not really any evidence that humans can’t tell the difference between being hungry and thirsty. They feel pretty different to me. I’m also not aware of any studies showing that drinking water during or after exercise attenuates hunger.

One hypothesis that holds more water (pun fully intended) is that you feel especially hungry after exercise because your body is seeking salt. Humans’ “sodium appetite” is well documented, and you lose sodium when you sweat.⁸ If you’re particularly drawn to salty foods after exercise, that’s why.

While I find the theory plausible, I can’t find any research linking sodium losses to post-exercise appetite. Make sure you’re hydrating and replenishing electrolytes after exercise anyway, but don’t necessarily expect that to curb your hunger.

Is It (Mostly) All In Your Head?

Ask yourself: Do you regularly treat yourself after hard workouts by indulging in foods that you normally don’t allow yourself to enjoy? Do you use exercise to “earn” your food? If so, what you’re perceiving as post-exercise hunger might actually be a learned association. It could be that you’ve trained yourself to expect “treats” after exercising. You’re not hungry so much as anticipating the forthcoming reward.

Learned associations are just habits, and they can be unlearned.

You Could Be Fatigued

Sleep deprivation leads to increased appetite, desire for highly palatable foods, and higher overall energy intake.^{9 10} Athletes and other highly active folks may need more sleep than average due to increased energy output during the day and greater need for recovery.¹¹ Yet how many fitness-conscious folks get eight or more hours of sleep each night? Probably not many. More likely, they’re getting up at the crack of dawn to squeeze in a workout.

Becoming sleep deprived in the name of fitness is not a good tradeoff. For all the benefits of exercise, there are equally serious health risks associated with getting too little sleep. Out-of-control hunger could be a sign that you’re burning the candle at both ends and are headed for burnout.

Sometimes a Cigar is Just a Cigar… and Hunger is Just Hunger

All things considered, the most plausible explanation for post-exercise hunger and cravings is that you’re not eating enough to support your activity level. Your hunger is doing what it’s supposed to do—telling you to eat more. Insufficient sleep seems to be the next most likely culprit.

Thus, the first place to start is by ensuring that you’re eating enough—not just sufficient calories, but plenty of nutrient-dense foods that provide your body with the building blocks it needs. Figuring out how much to eat can be complicated, though, especially for people who are trying to shed body fat. In a perfect world, you’d let hunger be your guide, and that would be that. Studies do suggest that highly active folks seem to have more finely tuned satiety signals than their less active counterparts. This helps them regulate their food intake and refrain from eating more than their body needs in order to fulfill its energy requirements.¹² On the other hand, fatigue, chronic stress, and our hyper-processed food environment can hijack hunger signals.

If you’re not ready to go with your gut, a calorie and macro calculator is an ok place to start. However, I wouldn’t recommend strictly eating according to what some algorithm spits out. It’s impossible to calculate your energy expenditure with any degree of accuracy, and you don’t want to ignore your hunger signals because an online calculator has decided you’ve eaten enough. Fighting your hunger and failing to nourish your body can lead to a dangerous restrict-binge cycle. Instead, the goal should be to use a combination of conscious analysis, planning, and intuition to experiment and find the diet-exercise combination that works best for your body.

Detach from the Emotionality of Hunger

At the heart of the question that drove this post—“Why am I so hungry after exercise?”—is the implicit assumption that it’s bad to be hungry after exercise, or any time. In today’s weight-loss and body-obsessed culture, hunger is feared and often reviled. It doesn’t have to be that way. Hunger is a neutral physiological signal. The meaning and emotions we layer over it are of our own making.

Try to observe your hunger without judgment. Ask yourself what your body needs and try to respond accordingly with food, sleep, comfort, or whatever else it’s asking for. Sometimes, accepting that it’s not only acceptable but often necessary to eat more when you increase your activity levels is easier said than done. Make sure you don’t use hunger as an excuse to avoid exercising.

Finally, remember that the opposite also isn’t true: exercise isn’t supposed to make you hungry, and hunger isn’t a sign that your exercise is “working.” Morever, exercise should never be a punishment for “bad” food choices, and you don’t need to be hungry as part of the atonement process. Move your body and fuel it appropriately so you can be healthy and strong well into old age.

The post Why Am I So Hungry After Exercise? appeared first on Mark’s Daily Apple.

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

Mike Tromello from Precision Crossfit has over 20 years of experience and accolades in sports and fitness. His ability to navigate through tough times and grow his business plays a huge role in his success. While there are many box gyms closing, he adapts to the circumstances, plans ahead and takes care of his own community. He is one of the go to guys in the fitness industry and has found ways to evolve fitness for all ages and circumstances.

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

When we learn a skill, whether it is sports, music, painting, chess, or something completely different, some experts contend that we go through various stages over time. These stages reflect two things: 1) our increasing sophistication relative to the skill and 2) our metacognitive awareness of that sophistication, or our understanding of our understanding.

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Not many words make people shift in their seats as the word posture does. Probably just reading it made you straighten up. What did you do? How are you sitting now?

When most people think of good posture, they think of sitting and standing up straight with the shoulders pulled back. Trying to maintain this position can be tiring.

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Chicken is a great Primal protein on its own. Add in herby ranch flavor and a fast cook time from the air fryer? Perfection.

The air fryer’s quick cooking time means it cooks before it has had a chance for the chicken to dry out. With only six ingredients, a few minutes of prep time, and 25 minutes hands-off in the air fryer, this ranch chicken will become a go-to recipe for those busy nights.

Here’s how to make it.

Ingredients

• 1.5 lbs. bone-in, skin-on chicken thighs (about 6 thighs)
• 1 tsp. dried dill
• 1/2 tsp. garlic powder
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 1/4 cup Primal Kitchen® Ranch Dressing

Directions

In a small bowl, combine half of the dill with the garlic powder, salt and pepper. Sprinkle the mixture all over the chicken thighs.

Combine the remaining dill and the ranch dressing in a bowl. Toss the chicken thighs in the dressing so it coats the chicken on all sides.

Place the chicken skin side up in an air fryer basket. Place the basket in the air fryer and set the temperature to 325 degrees Fahrenheit for 25-30 minutes. Check the chicken once or twice while cooking to ensure they aren’t burning.

Once the chicken is finished cooking, check the internal temperature of the chicken to make sure it is at least 165 degrees Fahrenheit.

Serve the thighs alongside your favorite side dish, like Chimichurri Cauliflower!

Print

Air Fryer Ranch Chicken

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• 
  Author: Mark’s Daily Apple
• 
  Yield: 6 servings

Print Recipe

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Description

Chicken thighs marinated in ranch seasoning and dressing and cooked in the air fryer.

---

Ingredients

1.5 lbs. bone-in, skin-on chicken thighs (about 6 thighs)

1 tsp. dried dill

1/2 tsp. garlic powder

1/4 tsp. salt

1/4 tsp. black pepper

1/4 cup Primal Kitchen Ranch Dressing

---

Instructions

In a small bowl, combine half of the dill with the garlic powder, salt and pepper. Sprinkle the mixture all over the chicken thighs.

Combine the remaining dill and the ranch dressing in a bowl. Toss the chicken thighs in the dressing so it coats the chicken on all sides.

Place the chicken skin side up in an air fryer basket. Place the basket in the air fryer and set the temperature to 325 degrees Fahrenheit for 25-30 minutes. Check the chicken once or twice while cooking to ensure they aren’t burning. Once the chicken is finished cooking, double check the internal temperature of the chicken to make sure it is at least 165 degrees Fahrenheit.

Serve the thighs alongside your favorite side dish (like Chimichurri Cauliflower!)

 

Notes

The total cooking time may vary slightly depending on the type of air fryer you have. Always check and double check the internal temperature of the meat prior to serving.

• Category: Lunch, Dinner
• Method: Air fryer
• Cuisine: American

Nutrition

• Serving Size: 1 chicken thigh
• Calories: 297.3
• Sugar: 0.1 g
• Sodium: 258.6 g
• Fat: 24 g
• Saturated Fat: 5.5 g
• Unsaturated Fat: 0
• Trans Fat: 0
• Carbohydrates: 0.8 g
• Fiber: 0.1 g
• Protein: 19 g
• Cholesterol: 110 mg
• Net Carbs: 0.7 g

Keywords: air fryer ranch chicken, air fryer chicken, ranch chicken

The post Air Fryer Ranch Chicken appeared first on Mark’s Daily Apple.

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Want to pursue a career as a Primal Health Coach? Or maybe you just want to really drill down and learn everything you can for your own personal knowledge? Enter the sweepstakes today for a chance to win free tuition to the Primal Health Coach Certification Course, a $4,495 value.

Research of the Week

Going meatless barely reduces carbon footprint, and that’s assuming all the meat eaten is conventionally raised in feedlots.

A high-fat, low-carb, high-protein diet with 2 days of fasting per week was safe for patients with brain cancer.

According to the labels, plant-based “meat” is the same as beef, but when you look more closely…

The genetic architecture of COVID susceptibility.

Animal protein beats plant protein.

New Primal Blueprint Podcasts

Episode 505: Alex Terranova: Host Elle Russ chats with Alex Terranova, the Dream Mason. Great name.

Episode 506: Microworkouts to Boost Fitness, Increase Daily Activity, and Prevent Burnout: Host Brad Kearns talks about the power of microworkouts.

Health Coach Radio: Dr. Tro is an MD who uses health coaches more than prescriptions.

Media, Schmedia

Strong link between brain cancer and cell phones.

Good sleep is essential for brain health and longevity.

Interesting Blog Posts

The developing story of humanity.

Mongongo nuts.

Social Notes

Nice summary of the fake meat versus real meat study.

Everything Else

Pre-sleep protein is fine for fat loss.

Spiders eat a lot of snakes.

Things I’m Up to and Interested In

One does wonder: What’s the deal with ear wax?

Interesting older paper: The one where they treated soft tissue calcification with oral and topical magnesium.

Says it all: “…current evidence regarding the effect of meat consumption on health is potentially confounded.”

Interesting piece: How to build a small town in Texas.

Great story: The yogurt mafia.

Question I’m Asking

Will you eat plastic-fed cows?

Recipe Corner

• Ful medames, an Egyptian fava bean dish.
• Thai yellow curry with eggplant that’s vegetarian as written but can easily handle meat.

Time Capsule

One year ago (Jul 3 – Jul 9)

• Hunger and Satiety Hormones — Why are we hungry?
• Is Avocado Oil Good for You? Benefits for Hair, Skin, Cooking, and More — Why you should use it.

Comment of the Week

“I believe you missed one key point Volunteering for a cause. The hours per week can be a few or you can do 40.”

-Yes, you are correct there, Jim.

The post New and Noteworthy—What I Read This Week: Edition 137 appeared first on Mark’s Daily Apple.

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

Since Greg Glassman left CrossFit, the company has moved to Colorado, it has signed on executives who have actually exec’d, and it has got its community all a flutter about competing again.

Of course, there is still David Castro, now the CrossFit Games Director, who seems to relish the drama of the teasing reveal of workouts for competitors. On his Instagram page recently, Castro wrote, “Swim – distance; long. And paddle; distance – even longer.”

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

Turkey, Columbia, Mexico, Thailand, Egypt, Malaysia, and weightlifting powerhouse Romannia have already felt the sting of bans for the upcoming Tokyo 2020 Olympic Games.

The International Testing Agency (ITA) and the International Wegightlifting Federation (IWF) are not messing around right now with new leadership at the latter determined to the remove the stigma of corruption and a lack of oversight from the past.

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Paula Van Kuren opened Fitness By Paula in June, as the post-pandemic era of a rush to gyms began. We think it might just be a refreshing starting point for all those people breaking out of quarantine and looking to move again.

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Hi folks! This week, Erin is here to help you get the non-primal eaters in your life onboard with your way of eating. From carb-crazed kids to aging parents, she’ll be sharing her own personal strategies for finding balance, while transitioning away from the Standard American Diet. Got more questions? Post them in the comments section below or over in our Mark’s Daily Apple Facebook group.

Maggie asked:
“My kids love bread. Is there any bread that is good for you? As they were eating their 3rd slice at dinner last night, I read aloud the long list of ingredients shaking my head. Any suggestions?”

I hear from a lot of my clients that, now that they know the ills of grain-based foods (among other things, grains contain lectins, a toxic substance that can reduce the body’s ability to absorb nutrients), they’d love to get their kids off of them too.

The young, resilient bodies of kids don’t often suffer the consequences of eating grains as immediately or as noticeably as we grownups do. In a sense, they don’t have as much skin in the game; they have less immediate incentive to make a healthier choice. They may not develop IBS, eczema, or PCOS ‘til they’re in their twenties or thirties which, for a kid, is a lifetime away.

That said, if you really want to steer them in a different metabolic direction (and it sounds like you do), the time to start is now.

How to Help your Kids Stop Eating Bread

My guess is that you are the one buying the groceries. That means you’re in control of the foods you bring into your home and put on your table. A lot of my clients have serious guilt around “forcing” their kids to eat the way they do, depriving them of childhood staples like sandwiches, sugared cereal, and goldfish crackers.

…but most parents would also feel terrible if their kids developed a chronic health condition or contributed to the fact that nearly 20% of today’s youth are classified as overweight or obese — simply because they couldn’t bring themselves to stop adding bread to the weekly shopping list.¹ Feel empowered to make a bold leadership decision for your family that will keep them safe from the scourge of chronic illness when they’re older.

The Science Behind Kids’ Cravings

Understanding your kids’ preference for carby foods like bread is a key factor in helping them develop a healthy relationship with food. Researchers from Northwestern University studied the energy requirements of the brain from birth to adulthood and found that during the slow period of growth between toddlerhood and puberty, kids’ metabolic needs shift to optimizing brain-glucose levels, with half of their daily energy intake going to their developing their brains.²

Their hungry, growing brains seem to call out for more carbohydrate foods. So when the bread basket appears on the table, well, it’s almost not the kids’ fault that they reach for it. They’re wired to!

Anyone who’s transitioned to a Primal way of eating — or just ditched bread from the cabinets — will tell you that it’s not the easiest thing in the world. That’s why the best thing you can do is make gradual and manageable changes.

Progress Over Perfection

Give your kids free rein in the kitchen and you could be contributing to health issues. Restrict too much and you run the risk of, what researchers call, eating in the absence of hunger, which is basically a form of mindless eating.³ I prefer to opt for a sort of co-feeding approach, where you as the parent lead by example, getting your kids involved with the shopping, preparing, and eating.

1. Get cooking. Forgo the store-bought loaf and make one at home using paleo-friendly ingredients. (We live in exciting times; 12 years ago when I went Primal, there were no grain free bread recipes. We just stopped eating bread!)
2. Time it right. When kids (and frankly adults) are starving and grumpy, they’re less receptive to trying new things. Keep your family well fed and satiated with delicious Primal foods and they’ll be biologically more receptive to ditching the bread from their plate.
3. Avoid labeling. Diet culture bombards us with messages about foods being “good” or “bad.” Do what you can to explain the consequences of eating certain foods vs labeling them (I share a few suggestions a little further down the page).
4. Remember the big picture. While a lifelong habit of reaching for the bread basket might derail their health, a slice here or there isn’t terribly egregious in the grand scheme of things.

It doesn’t help that store-bought breads (and other carb-centric foods) are hyper-palatable, however, understanding your kids’ biology, cravings, and preferences — and making a smart plan of action — can help put your family on a healthier path. It’s a process, and eventually, when you’re consistent, it clicks!

Tamzin asked:
“I recently persuaded my mom to give up dairy, bread, pasta, etc., so her diet is basically Primal. It has been 8 weeks and she’s feeling great, but she is losing weight and does not want to (she looks great already). I have been telling her to eat more carb-dense foods like bananas and squash and to just eat more food, but she complains that she does not feel like eating. What’s the best way to get her to eat more?”

The fact you got your mom to transition away from SAD foods is a huge win! Having said that, if she’s losing weight (which may be muscle loss, since it sounds like she didn’t have a lot of fat to lose in the first place) there are some factors to be addressed.⁴

First off, know that muscle loss, or sarcopenia, is common in aging adults. After age 30, you can lose up to 5% per decade, so I’d love to know: is your mom doing anything to increase strength? Many of my female clients in this age group have simply never lifted weights or strength trained in their entire lives. They came of age during a time when women were worried about getting too “bulky,” which — in case you (or your mom) weren’t aware — is nothing to worry about.

The Truth about Muscle Loss

A strength training or resistance regimen in conjunction with a Primal eating plan can help prevent any further muscle loss. Some research shows that it can even lead to a gain in muscle.⁵ This includes everything from bodyweight exercises like squats and planks to lifting heavy.

Another thing I’d mention here is that older adults often aren’t as in tune with their hunger levels. Same goes for their thirst levels as one commenter noted on my recent post on hydration. The reasons for this are because they:⁶

• Typically have a lower metabolic rate
• Are usually less active
• Can have changes to their sense of smell and taste, which makes food less appealing
• May be struggling with a chronic illness that reduces their appetite

Amplify Your Primal Eating Plan

As your mom adapts to using protein and fat as fuel, she’ll naturally have steadier blood sugar levels — and less hunger. The body burns through starchy breads and pastas extremely fast and if she’s getting satiated on Primal-focused foods, she naturally won’t be as hungry.

I’m all for honouring the body’s hunger cues, but in this case, it’s smarter to supplement with additional sources of protein (chicken, fish, eggs, beef), healthy fats such as avocados, nuts and seeds, and carb-dense foods like starchy veggies, sweet potatoes, and fruit to help keep her muscle tone and energy in check.

Tyson asked:
“I’ve been Primal since the first of January and my wife is starting to pick up on it as well. The problem is the kids. We have shared custody of my two daughters. When they’re with us, they eat very well. When at their mom’s they go out to eat and have constant candy. We have thought about improving their diet more when they are with us, but we considered if it would do any good since they eat so poorly at their mom’s.”

Anytime you have a split household, it can cause challenges — with food rules and regular rules. But take comfort in the fact that you’re on the right track with what you’re currently doing. Honestly, “you’re doing the best you can” is my mantra when I hear parents struggling with situations like this. You really are.

When your girls are at your place, they’re not only eating healthier, they’re learning why that’s important. They’re seeing that food doesn’t always have to come from a box and that home cooked meals can be just as tasty as take out. They’re watching you and your wife live vibrant, healthy lives. They may also be noticing what happens when they eat a steady stream of candy and processed foods versus eating nutrient-dense whole-food-based options.⁷

Because they go back and forth between the two houses, they might even pick up on those nuances more easily. Maybe they feel crankier at their mom’s. Or more sluggish.

Don’t Force Food Rules

I actually think you’re better off NOT making a big deal out of it. The more you force food rules, the more kids, and really anyone, will resist. Instead, continue to lead by example, preparing and eating the Primal foods you enjoy. And share the benefits of eating those foods in a way your kids can understand. For instance, swap phrases like, “blueberries have antioxidants in them,” and “veggies are healthy” for “blue foods boost your brain power” and “green foods keep you from getting sick.” Even though it feels like you’re oversimplifying things, it will start to resonate. And the beauty of this language, is that it’s informative without being instructional. Your kids get to figure out for themselves how they want to eat to support their vibrant health — and this sort of “health autonomy” is truly the gift that keeps on giving.

Keep the Big Picture in Mind

I know I may be making this out to seem a lot simpler than it really is, but to reiterate: you’re doing the best you can, and every little attempt you make to encourage healthy food habits and a healthy relationship with food will pay big dividends later.

I’m not saying that info is the magic bullet that will make them pass up fast food or candy at every turn – at least not right away — but they’ll start to notice that there are two very different ways to eat. Whether it’s heading off to their mom’s house for a week or going to a friend’s birthday party or eating the junk that seems to creep up into school lunches, the education (and feel-good nutrient-dense food) you and your wife are providing make a huge difference. You may not get to see the benefits of your efforts ‘til they’re grown adults and raising kids of their own, but if you keep sending the message, I believe they’ll hear it.

What strategies do you use with your non-Primal eating family members?

The post Ask a Health Coach: Getting Your Parents and Kids to Go Primal appeared first on Mark’s Daily Apple.