Primal Blueprint Podcast

Elle Russ chats with Holly Perkins - a Certified Strength and Conditioning Specialist with a Bachelor of Science degree in Exercise Physiology and Nutrition. She is the author of Lift to Get Lean (Women’s Health, 2015) and the leader of Women’s Strength Nation. Holly spent over 25 years taking various anti-depressants until she ultimately discovered that two particular foods were the actual culprit of her mental health issues, and she eventually weaned off anti-depressants.

Holly is a contributing writer and expert for Women’s Health, SELF, Fitness, Shape, Prevention, Men’s Health and LIVESTRONG. Holly’s mission is to empower women on a personal and spiritual level by leading them into the weight room on a journey of physical strength. Shape magazine named Holly as one of the “Top Trainers to Follow” on Instagram.

After 24 years in the fitness industry, Holly now specializes in helping women to achieve their best life- inside and out- through her online programs and personal coaching. FREE offer from Holly in the show notes!

 
Selected Links:
Direct download: Ep_PrimalBlueprint_HollyPerkins.mp3
Category:general -- posted at: 9:48am PST

Switch the B.S. meter to the "on" position and listen to the wise and powerful Dr. Cate Shanahan address many myths and misconceptions about keto, and other ancestral health practices on this hard-hitting show. Brad has avoided caffeine his whole life so he won't "fry his adrenals." Dr. Cate calls BS. How about eating in the evening--makes you store fat, right? Probably doesn't matter that much. Can you generate ketones on a super high carb diet? Yes you actually can, says Cate. It's all about long periods of fasting or eating in a caloric deficit.
 
Cate gives us some sneak previews from her fabulous new book, The Fat Burn Fix, that will land in 2020 (hold your breath until then, this is bound to be a masterpiece follow up to her landmark mega-bestseller Deep Nutrition. This book was originally self-published in 2009 and helped spur the explosive growth of the primal/paleo movement. In it, Dr. Catepresented her trademarked "Four Pillars of the Human Diet"

Oh yeah, you know those headaches that happen during a busy, sugar crash burnout day? This pattern can become a serious matter whereby you suffer from frequent mini-strokes when your brain is deprived of oxygen due to overconsumption of carbs and the brains over-reliance on sugar. Prominent author Dr. David Perlmutter calls Alzheimer’s “Type III diabetes” due to the close association between insulin resistance and cognitive decline. Good news shared by Dr. Cate is you can reverse early brain problems and stroke risk by transitioning to a more nutrient-dense, lower sugar, and especially keto-friendly diet. This is no funny business, as Dr. Cate offers the stat the typical western diet derives 66 percent of total calories from the big three main most offensive modern foods: sugars, grains, and refined vegetable oils. Dr. Cate is not afraid to call out entities like Harvard University for aggressively promoting nutrient-deficient diets for decades, spurred by corporate influences and the almighty dollar. This is highly disturbing, and greatly inspiring to take matters of health into your own hands. 

Direct download: Ep_PrimalBlueprint_Keto_DrCateShanahan.mp3
Category:general -- posted at: 11:29am PST

Elle Russ chats with Ali Miller RD, LD, CDE - an integrative functional dietitian, author of Naturally Nourished: Food-as-Medicine for Optimal Health cookbook (2016) and The Anti-Anxiety Diet (2018). Creator of Reset, Restore, Renew: Real Food Detox program, Optimal Eating virtual class, and interactive Virtual Food-as-Medicine Ketosis program.  On this episode, Ali talks about her new book The Anti-Anxiety Diet and how food can stabilize your mood, where the common treatments for anxiety and depression are getting it wrong, and how to know where to start addressing anxiety. Visit AliMillerRD.com for more.

 

SELECTED LINKS:

AliMillerRd.com

Anti-Anxiety Diet

Direct download: Ep_PrimalBlueprint_AliMiller.mp3
Category:general -- posted at: 8:34am PST

Elle Russ chats with Victoria Field - who has more than 15 years of experience in the fitness and nutrition industry and has developed ketogenic protocols for both Epigenix Foundation and KetoPet while spearheading cancer-focused pilot studies in partnership with oncologists and world-renowned institutions including Cedars-Sinai Medical Center. Epigenix Foundation is a 501(c)(3) non-profit that was started by the co-founder of Quest Nutrition that has a mission centered on understanding the epigenetic impact of metabolic interventions on human and canine disease and performance. Since 2016, Victoria has helped more than 100 cancer patients and nearly 500 canines with a ketogenic approach to disease management. Victoria is passionate about educating people about the ketogenic diet, and in an effort to do so she co-founded Metabolic Health Initiative, an organization that hosts a large annual scientific conference - for both the professional and lay-person alike - called Metabolic Health Summit (MHS) in Los Angeles, California. MHS has a mission to revolutionize science and medicine by refocusing attention on the importance of nutrition and metabolism in treating disease, extending life, and improving human performance. 

Victoria started her career as an NBC affiliate TV news and health anchor and reporter while running an international online training and nutrition business that benefited fitness beginners to pro-level athletes. Victoria is also a former professional athlete in the International Federation of Bodybuilding and Fitness.

SELECTED LINKS

Link to Metabolic Health Summit

Link to Epigenix Foundation

Link to KetoPet

Direct download: Ep_PrimalBlueprint_VictoriaField.mp3
Category:general -- posted at: 8:32am PST

Host Brad Kearns addresses some of the common misconceptions and misinterpretations of the ketogenic diet, instead of describing how to do it right and enjoy lasting benefits. This is a syndicated presentation of a Facebook Live event. Join the Keto Reset Facebook Group for more Facebook live events

Most importantly, Brad relates a message from Dr. Cate Shanahan (author of Deep Nutrition and future podcast guest) that ketone production is triggered by the burning stored body fat, not ingested fat. Dang son, trip out on that revelation, for it will turn lots of the keto hype on its ear! When you eat any meal, or even snack on your keto approved treats, you essentially shut off ketone production. This negates the premise of the bacon and butter diet and the fetishes for high-fat coffee in the morning and fat bombs for snacks and treats. This is a little oversimplified, but it's helpful to reframe your perspective about keto to associated it with fasting, eating in a compressed time window, and eating in caloric deficit if you are looking to lose excess body fat. 
 
We talk about people having difficulty reducing excess body fat and the importance of following the multi-step Keto Reset Diet approach, where you start with 21-Day Metabolism Reset, enter a fine-tuning period, and finally conduct a focused 6-week period of nutritional ketosis. Fun questions come in from the Facebook crowd to keep the show lively. 
Direct download: Ep_PrimalBlueprint_Keto_ItsAllAboutBurningStoredBodyFat.mp3
Category:general -- posted at: 8:30am PST

Elle Russ chats with Andy Hnilo -  CEO of Alitura Naturals. A near-death experience led Andy Hnilo to develop a cutting-edge natural skincare line that is revitalizing the skincare market. A former athlete, model, actor turned entrepreneur...Andy was hit by two large vehicles while crossing a busy street in 2011.  A former model and high-level athlete, he relied on his body to make a living and knew that even if he recovered, his life may never be the same. He vowed to rebuild his body and spirit using the healthiest ingredients and products he could find. Alitura -- Latin for “feeding and nourishing” -- was created to offer consumers natural, soothing and effective skin remedies. 4 years since launching Alitura Naturals, his products are now in 77 countries and his brand is thriving.
 
SELECTED LINKS
Direct download: Ep_PrimalBlueprint_AndyHnilo.mp3
Category:general -- posted at: 8:00am PST

Keto is the crazy fad diet of today, and with this excitement comes an excess of hype, misinformation, and a flawed approach. Host Brad Kearns talks about how to do keto the right way, with particular attention to doing the necessary prep work to develop metabolic fitness before you commence your first formal foray into nutritional ketosis. You'll learn why a regimented approach might be too stressful, and that the concept of refeeds and accordant strategies might be best addressed with Brian McAndrew's simple suggestion to not worry about it, because "life will give you refeeds." You'll learn how to stick it out if things get a little difficult early into keto, and how the most profound benefits are enjoyed when you complete a minimum six-week period of strict nutritional ketosis. You'll also learn about Brian's pre-existing commitment to keto that overrides any potential application of will power or decision fatigue on a day-to-day basis. Commit to a simple strategy where you choose from a list of approved foods and don't consider any outside options. Enjoy this informative show that will help you succeed with keto!

Direct download: Ep_PrimalBlueprint_KRD_TipsForGoingKeto.mp3
Category:general -- posted at: 12:48pm PST

Elle Russ chats with Jolene Goring about the uses and benefits of systemic enzymes - including inflammation, gut health, excess fibrin, scar tissue, fibrocystic breasts, uterine fibroids, and much more!.  Jolene is a leading integrated health and fitness, holistic nutrition and natural beauty expert based in Scottsdale, AZ; and the first Board Certified Holistic Nutritionist in Arizona. 

Jolene has recently been named one of USA Today’s “America’s Premier Fitness Experts,” is a best-selling author and has appeared in international magazines, newspaper, television shows, and fitness videos. She was the Director of Marketing at World Nutrition Inc, who has created the world’s ONLY liquid gel systemic enzyme complex. With 18 years of experience in the health and wellness industry, Jolene has a BSc. Geophysics and numerous health, nutrition, and fitness certifications. She loves learning about the latest scientific breakthroughs in the health field and making healthy living easy and fun for everyone.

 

 
Direct download: Ep_PrimalBlueprint_JoleneGoring.mp3
Category:general -- posted at: 12:00pm PST

I’m not a big app guy, instead preferring to keep a loose running tally of how I’m eating, training, and living, but my understanding is that kids these days love smartphone apps. Besides, I often forget that not everyone lives and breathes this stuff. Not everyone geeks out over all the minutiae and maintains an extensive database of keto and Primal-related errata in their heads.

So today, I’m giving you a list of the top 9 keto (and keto-relevant) apps.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Oct092018-Top9KetoApps.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Dr. Ruscio - a specialist in digestive, autoimmune and thyroid disorders, he consults out of his Bay Area clinic and reaches an international audience through his highly-rated functional medicine podcast and website www.drruscio.com

If you suspect you’re getting sicker and sicker… Your doctor just doesn’t get it… And you don’t have time to wade through dozens of stuffy medical journals looking for an answer… his simple and affordable approach to healing chronic illness could be exactly what you’ve been looking for. 

Dr Ruscio has spoken at The SIBO Symposium Summit, Paleo FX, Ancestral Health Symposium, Sean Croxton’s Digestion Sessions, as well as many other international conferences. You can find out more about his simple, evidence-based approach to healing chronic illness by visiting his website www.drruscio.com Purchase Dr. Ruscio’s latest book, Healthy Gut Healthy You today.

 

SELECTED LINKS:

Dr. Ruscio Website

Healthy Gut Healthy You

Direct download: Ep_PrimalBlueprint_DrMichaelRuscio.mp3
Category:general -- posted at: 10:30pm PST

Brad tackles some interesting and varied Q&A, including concerns about fueling with carbs during long workouts, how family high cholesterol concerns jibe with feeling great while eating paleo/keto, and much more fun stuff. Email info@ketoreset.com to ask questions or give feedback on the show. Brad offers a top secret 20% discount to the Keto Reset Mastery Course during the podcast!

Direct download: Ep_PrimalBlueprint_KRD_ListenerQ26A.mp3
Category:general -- posted at: 1:42pm PST

“There can be only one.”

It’s the iconic quote from the only good Highlander movie, referring to the eternal battle immortal warriors wage across time to become the last of their kind and gain special powers over all lesser beings. I won’t say there can be only one perfect diet, but it is fun—and illustrative—to compare and contrast the different diets, not so much as a “contest” but as a method for winnowing out the differences and giving readers an idea of what might work for them.

Today, I’m going to compare the Keto Reset (my particular Primal brand of the keto diet) to other popular diet trends.

First, what is keto all about?

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Oct032018-KetoCompared.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Cornell Thomas -  a multi-book author and expert in positive self-awareness. He has been endorsed by some of the top experts in his field including Tony Robbins and Dr. Cornel West.  Cornell Thomas is the perfect example of turning a loss into a win. Two weeks away from playing professional basketball in Europe, Cornell suffered a career-ending injury that derailed his dream. Growing up with adversity his whole life allowed Cornell to get past “Why Me” and focus on “What Now”. 

 

Youtube Video Link: https://youtu.be/LN83C8bdBac

 

LINKS

Website: www.cornell-thomas.com 

Twitter: @cornellthomas

Instagram: @cornellthomas34

 
Direct download: Ep_PrimalBlueprint_CornellThomas.mp3
Category:general -- posted at: 8:00am PST

Longtime readers of the blog are so inundated with the latest dietary research and results from years of personal experimentation that they often take the simple, basic dietary truths for granted. But it’s the simple ones that make the most difference. Today I’m going to sift through the knowledge base to winnow out the dietary truths that, while basic, fundamental, and important, are unknown or misinterpreted in the “normal population.” If you think someone you know or care about could learn from this list, send it along.

What follows are some basic dietary truths that everyone needs to understand.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Sep272018-8DietaryTruthsWeWishWeCouldTellNonPrimalTypes.mp3
Category:general -- posted at: 12:00pm PST

It has many names and monikers.

Male menopause.

Andropause.

Age-related testosterone deficiency.

Hypogonadism.

Manopause, my personal favorite.

Although it isn’t as sharply defined as female menopause, male menopause is a catch-all for the gradual cascade of mental and physical health issues that men face as they approach and pass middle age and their testosterone drops. Wherever possible, I will insert “man” puns into the symptoms and conditions. Consider yourself warned.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Sep262018-MaleMenopause.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with John Assaraf - one of the leading mindset and behavioral experts in the world! He has appeared numerous times on Larry King Live, Anderson Cooper and The Ellen DeGeneres Show. John has also built 5 multimillion dollar companies, written 2 New York Times Bestselling books and has been featured in 8 movies, including the blockbuster hit The Secret.

Today, he is founder and CEO of NeuroGym, a company dedicated to using the most advanced technologies and evidence-based brain training methods to help individuals and corporations unlock and ignite their fullest potential.  Go to MyNeuroGym.com and register for John's FREE online Brain-A-Thon event, featuring a variety of brain and success experts to help you develop a roadmap for shifting your mind and your life.

 

SELECTED LINKS:

Youtube Video:

https://youtu.be/xlqrdIe78dk

Direct download: Ep_PrimalBlueprint_JohnAssaraf.mp3
Category:general -- posted at: 10:57am PST

As the research continues to pile up against artificial sweeteners, it’s a race to take the lion’s share of the growing alternative sweetener market. While natural sweeteners like stevia and erythritol have become more popular in recent years, it’s still a wide field. One lesser known option is yacon syrup—a natural sweetener with a low calorie count and prebiotic abilities.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Sep202018-YaconSyrup.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Angela Bicos Mavridis - a Holistic Nutritionist and the CEO and founder of TRIBALI Foods. As a kid in her grandmother’s kitchen, she discovered the nurturing power of real foods. Today, she seeks and sources 100% organic high-quality proteins for TRIBALÍ Foods — from grass fed and grass finished beef to free-range chicken, pasture-raised pork, and wild-caught seafood — to create flavorful, versatile, and nutrient-dense centerpieces for wholesome, satisfying meals. Angela won the NOSH Live Pitch Slam 2017 on behalf of TRIBALÍ Foods and continuously strives to explore ways to "Make people healthier one meal at a time."
 
SELECTED LINKS:
Direct download: Ep_PrimalBlueprint_AngelaMavridis.mp3
Category:general -- posted at: 8:00am PST

Metabolic flexibility is the capacity to match fuel oxidation to fuel availability—or switch between burning carbs and burning fat. Someone with great metabolic flexibility can burn carbs when they eat them. They can burn fat when they eat it (or when they don’t eat at all). They can switch between carbohydrate metabolism and fat metabolism with relative ease. All those people who can “eat whatever they want” most likely have excellent metabolic flexibility. So, why does it really matter, and how does it happen? Let’s get into the weeds today.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Sep122018-TheDefinitiveGuideToMetabolicFlexibility.mp3
Category:general -- posted at: 12:00pm PST

Most longtime readers of this blog could probably rattle off a dozen daily habits based on the inviolable Primal Laws. That’s not exciting, though.

Let’s consider the basics just that: basics you should already have a handle on. These are practices that you’ve already integrated—eat whole foods, avoid unnecessary carbs, stop fearing fat and animal protein, lift heavy things, and such—and don’t require any more cajoling or prodding. It’s more helpful to develop some daily habits that you probably hadn’t considered.

What are some daily habits for better Primal health?

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Sep112018-12DailyHabitsForPrimalHealthe.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Sean Wittenberg - the Cofounder and President of Safe Catch based in Sausalito, CA.  With a deeply held belief that the health of our environment, our food and our society are all profoundly connected, Sean has spent the past 15 years focused on developing technologies and products that help people live healthier, happier lives while improving the wellbeing of our planet.  In this episode, Sean educates the audience on the safety and environmental concerns surrounding fishing and consuming fish.

 

SELECTED LINKS:

Safe Catch

Direct download: Ep_PrimalBlueprint_SeanWittenberg.mp3
Category:general -- posted at: 8:00am PST

A Primal woman’s first reaction to the prospect of taking synthetic hormone replacements for menopause? Probably a healthy dose of skepticism. We in the ancestral health community, after all, tend to view pharmaceuticals as a last resort—interventions that are overprescribed by vested interests, create their own set of side effects, and may even do more harm than good. To suggest that we “need” this or that prescription raises our hackles.

Besides, it’s not like menopause is a product of modernity or an aberration our ancestors never experienced; it’s a physiological stage that evolution has protected and selected in humans. It’s perfectly natural. Rather than the debilitating, miserable experience many women report having, menopause should be easier. Graceful, even. But it often isn’t.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Sep052018-TheProsAndConsOfHormoneReplacementTherapy.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Ken Berry MD about the epidemic of Diabetes and how a patient can navigate test results, treatment, prevention, and reversing the disease. Dr. Berry is also the author Lies My Doctor Told Me which reveals the truth behind the lies told by well-meaning doctors. Whether it’s recommending a low-fat diet, or warning you to avoid the sun, these medical lies can cause really harm to your health. This book will help you sort through the medical myths and the outright lies, and begin to develop a health partnership with your doctor.

Dr. Berry has been practicing Family Medicine in rural Tennessee for over a decade.  He is board certified in Family Medicine, and was recently awarded the degree of Fellow by the American Academy of Family Physicians. Having seen over 20,000 patients of all ages over his career, he is uniquely qualified to advise on both acute and chronic diseases. Dr. Berry has focused of chronic disease caused by the Standard American Diet and Lifestyle, and has made it his mission to turn the tide on the epidemic of Type 2 Diabetes, chronic inflammation and dementia.

Selected Links: 

Lies My Doctor Told Me

Dr. Ken Berry – Facebook

Dr. Ken Berry – Twitter
Dr. Ken Berry – Instagram
Dr. Ken Berry – YouTube

 

Video Podcast: 

https://youtu.be/szu-LvA5kZQ

Direct download: Ep_PrimalBlueprint_KenBerry.mp3
Category:general -- posted at: 11:45am PST

A few months ago, I explored the benefits and applications of cold therapy. Today, I’m going to talk about the benefits and applications of heat therapy—one of the most ubiquitous and ancestral therapies in the history of humankind. You name a culture and—as long as they didn’t live in perpetual tropical heat—they probably had some form of heat therapy. Native Americans had the sweat lodge, those of Central America the temazcal. The Romans had the thermae, which they picked up and refined from the Greeks. Other famous traditions include Finnish saunas, Russian banyas, Turkish hammams, Japanese sentó (or the natural spring-fed onsen), and the Korean jjimjilbang. People really like the heat.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Aug292018-WhatCanHeatDoForYourHealth.mp3
Category:general -- posted at: 12:00pm PST

It’s about that time: the start of the school year. Bleary-eyed kids everywhere are dragged from bed, thrown into clothing, handed an energy bar and glass of juice, and shuttled off to spend hours sitting at a desk. They come home, do hours of homework, squeeze in some screen time, squeeze some vaguely edible goo into their mouths, update their Facebook status, post a few Instagram pics, and climb into bed by 10 PM sharp, Snapchatting their way to the land of Nod. Then it starts all over again.
I’m exaggerating, a bit. Things aren’t this bad—childhood Facebook usage is actually down! But too many children aren’t getting enough sleep.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Aug282018-AreYourChildrenSleepDeprived.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Dr. Mona Morstein - a naturopathic physician with a medical practice focused in integrative diabetes treatment. Her clinic, Arizona Integrative Medical Solutions, is located in Tempe, Arizona, where she sees patients of all ages and genders for acute and chronic conditions. An expert on prediabetes and diabetes, she is a frequent lecturer at conferences and webinars, and is the founder and executive director of The Low Carb Diabetes Association. Dr. Morstein is a member of the Arizona Diabetes Coalition and her new book is Master Your Diabetes: A Comprehensive, Integrative Approach for Both Type 1 and Type 2 Diabetes
 
Selected Links:
Direct download: Ep_PrimalBlueprint_DrMonaMorstein.mp3
Category:general -- posted at: 8:59am PST

Enjoy this simulcast from Brad Kearns Facebook Live event, and join the Keto Reset Facebook community. Many topics relating to keto and healthy living are covered in this fast-moving show. Brad shares highlights of a recent conversation with Mark Sisson about metabolic flexibility and "fractal eating." Mark relates how his lifelong keto strategy is to spend lots of time fasting or in ketogenic eating patterns, but not worry about the details such that occasionally he will consume carbs outside the traditional keto range, but in what he calls the "keto zone." Mark mentioned a recent discussion with Dr. Joe Mercola who argues that fasting during jet travel protects you from the high levels of radiation and EMFs you face on an airplane, and also the lack of top foods available when you are on the go. 
 
Metabolic flexibility really means that you can handle anything, from fasting and turbocharged fat and ketone burning to perhaps even a carb binge. Brad discusses his recent experiment, inspired by Chris Kelly and Dr. Tommy Wood of NourishBalanceThrive.com, to consume additional nutritious calories to support his athletic training and recovery goals. It's also likely that you face a different set of decision making parameters based on your body fat goals and blood markers. Those recovering from metabolic damage or trying to drop excess body fat might pay more attention to carb intake levels until they achieve their goals. Those interested in performance and recovery can be more flexible. Ben Greenfield relates that he spends a lot of time fasted or in keto, but enjoys life in the evenings with his family, including consuming nutritious meals and treats that might be high in carbs. So what? He makes sure he recovers for future intense workouts and also that he enjoys life. Furthering that concept, we discuss Brian McAndrew's (Instagram @WholeDoods) quickly-going-viral concept that "life will give you refeeds"- so you don't have to obsessively plan them or track them. This is just a small taste of many other fun topics covered, so check out this show and send your comments and feedback to info@ketoreset.com
Direct download: Ep274_PrimalBlueprint_KRD_FacebookLiveSimulcast.mp3
Category:general -- posted at: 12:00pm PST

Consistency is key in everything we do.

Training in the gym: The most optimal workout imaginable won’t do a thing if you only get around to it once every two weeks.

Sleep: A solid 8 hours of shut eye every night beats 10 hours one night, 6 the next.

Learning a new skill: Practice for an hour each day and you’ll become a master. Spend twelve hours one time and never again, and you’ll remain a beginner.

The same is true for nutrition. A consistent, reliable way of eating—especially with a diet like keto, where extended consistency actually builds new fat-burning mitochondria and establishes habits—tends to produce the best results.

But what if you wanted to be a little less consistent? What if you wanted to cycle between Primal and keto? Is such a thing even possible?

Yes. Just make sure you do it right—and for the right reasons.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Aug222018-TipsForCyclingBetweenPrimalAndKeto.mp3
Category:general -- posted at: 12:00pm PST

Next month, Primal Kitchen® will be teaming up with the Whole30® crew to help support people doing the Whole30 program. The guidelines complement the Primal Blueprint, after all, and the Primal Blueprint is a common after-Whole30 approach to long-term vitality for many folks. The Whole30 itself offers incredibly valuable feedback on the effects of certain foods on your health, and it’s an amazing kick-start for turning your diet (and well-being) around. Today I’m offering up my top tips for a successful Whole 30 experience.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Aug212018-MarksTopTenTipsForASuccessfulWhole30.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Seamus Mullen, an award-winning New York chef, restaurateur and cookbook author about his struggles with Rheumatoid Arthritis and his journey to complete healing through FOOD.  An avid cyclist who raced competitively in his twenties, he was diagnosed in 2007 with rheumatoid arthritis, an autoimmune disease that forced him to rethink his relationship with food, and led to his first cookbook Hero Food, published in 2012. His second book Real Food Heals was released in 2017.  Through food, exercise and lifestyle changes, Seamus was able to successfully turn his health around. For 7 years now, Seamus has been off all RA medication and has no RA markers on his blood results!  
 
Seamus opened his first solo restaurant Tertulia in Manhattan in 2011, which was awarded two stars from The New York Times and was a finalist for the James Beard Foundation Award for Best New Restaurant. In 2013, he opened El Colmado a Spanish tapas and wine bar at Gotham West Market, a food hall in New York’s Hell’s Kitchen. His latest venture is fast-casual concept Whitley Bird & Greens. 

After cooking throughout Spain, New York, and San Francisco, Seamus first rose to national prominence in 2006 with Boqueria, one of the first critically acclaimed and highly successful Spanish restaurants in New York. In 2009, he was one of three finalists on the Food Network’s “The Next Iron Chef.” He can often be seen as a featured judge on the popular Food Network series “Chopped” and “Beat Bobby Flay,” and is a frequent guest on programs such as The Today Show, The Martha Stewart Show and CBS This Morning.
 

SELECTED LINKS

Instagram, Facebook, Twitter: @seamusmullen 

Website: www.seamusmullen.com

Direct download: Ep_PrimalBlueprint_SeamusMullen.mp3
Category:general -- posted at: 10:56pm PST

If you’re looking for an easy way to incorporate a beginning strength training practice (or just a little extra effort) into your exercise routine, wearable weights—which include weighted vests, ankle weights and wrist weights—can seem like a no-brainer. After all, you’re technically investing the same amount of time and doing the same activities but just with more effort and benefit. And you just have to slip them on and go, right?

Not exactly.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Aug162018-WearableWeights.mp3
Category:general -- posted at: 12:00pm PST

Brian is a personal trainer and scratch golfer from Chicago who has had some great success with intermittent fasting for both himself and his clients. He was initially inspired when he became frustrated by his inability to achieve the same results in the gym at age 38 as he did at 28 - imagine that! He started with the simple strategy of pushing his breakfast back an hour at a time until he was able to comfortably adjust to eating his first meal at around noon. Consequently, Brian typically ends up eating only two meals a day. Brian and Brad discuss an assortment of common sense tips to make fasting work for you, in particular: Be strict with your exercise so you don’t have decision fatigue and will power needed every day to stick with your plan; move around and keep busy during your fasting periods to make time fly by faster; clean up your diet so you can minimize glucose spikes and insulin crashes; make sure your dietary practices are a smooth fit into your busy life. 

 

Brian offers the memorable quote that muscles are made in the gym but that six-pack abs are made from diet. Another key benefit of adhering to some sort of fasting protocol is that you develop greater appreciation for natural hunger and satiety sensations, and gain a greater sense of control in your life than when you have to rely on food for your energy, mood, and cognition. Enjoy numerous simple, common-sense insights that will get you psyched to try and succeed with Intermittent Fasting! 

Direct download: Ep272_PrimalBlueprint_KRD_BrianGryn.mp3
Category:general -- posted at: 4:10pm PST

If you ask the average person, ketosis is primarily about carb restriction and fat intake. Go on a low-carb diet, eat more fat, allow your body to burn its own reserves. Pretty straightforward. Ketones are supposed to replace glucose.

But what do we make of protein? Some keto dieters avoid it like the plague, worried anything more than a quarter pound of animal flesh will knock them back into sugar-burning purgatory. Some have even likened it to “chocolate cake.” Others eat it freely. Who’s right?

Well…

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Aug152018-ProteinIntakeWhileKeto.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Arielle Ford about manifesting love!  Arielle is a gifted writer and the author of 11 books including the international bestseller, THE SOULMATE SECRET: Manifest The Love of Your Life With The Law of Attraction. She has just created the world’s first transformational coloring book based upon The Soulmate Secret, entitled, Inkspirations Love by Design: Coloring the Divine Path to Manifest Your Soulmate. This book blends Arielle’s step-by-step method for manifesting love with the romantic, original artwork of artist Manja Burton - a fun, creative and powerful process!

She is also the author Turn Your Mate Into Your Soulmate devoted to exploring a simple, fun and effective way to attain groundbreaking shifts in perception so that you can embrace and find the beauty and perfection in yourself and your mate.  I call this “going from annoyed to enjoyed!” Arielle has been called “The Cupid of Consciousness”, and “The Fairy Godmother of Love.” 

 

Arielle lives in La Jolla, CA with her husband/soulmate, Brian Hilliard and their feline friends. Join her newsletter at www.soulmatesecret.com 

 

Selected Links

Arielle's Website

Direct download: Ep_PrimalBlueprint_ArielleFord.mp3
Category:general -- posted at: 9:11am PST

People like to get healthy, burn body fat, increase their aerobic capacity, and improve their cognitive function. The ketogenic diet is an excellent way to obtain those outcomes, which partially explains its meteoric rise in popularity. But people also like to drink alcohol. You might say it’s a toxin—I wouldn’t disagree. You might say we’d be better off without it—perhaps. The fact remains that people have been drinking for tens of thousands of years, and they’re not going to stop anytime soon.

Can keto and alcohol coexist? Is there anything we need to take into consideration?

First things first, does alcohol inhibit ketosis?

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Aug082018-AlcoholWhileKeto.mp3
Category:general -- posted at: 12:00pm PST

Brian McAndrew, the man behind the scenes of all of Primal’s audio and video production efforts, takes the stage again as the honored guest on the keto-themed podcast. At the age of 31, Brian has had quite a healthy journey of vast exploration and deep immersion. He’s been hard-core keto for over two years, all the while pursuing ambitious goals in the weight room. Brian’s experiences include: dealing with a serious parasite infection contracted while swimming in an African pond (hey it’s hot in Sierra Leone for an Oregon coast boy!); plunging into the trendy LA juice bar health scene and digging a hole from veganism and chronic cardio; getting big into the familiar combo of Paleo and Crossfit; getting a burnt out on Crossfit and transitioning into a pattern of MAF pace cardio workouts along with high-intensity strength training. 

Brian is constantly tweaking and testing on our behalf and today has a very groovy rhythm of simple, delicious meals, eating enough food to fuel his ambitious workouts, not stressing about testing his ketone numbers, and enjoying occasional departures from keto followed by effortless recalibrations. This is a very informative show where Brian shares insights from many resources; he processes and consumes a ton of podcasts and has 12,000 followers on his Instagram account (@WholeDoods) despite rarely writing anything more than, “I’m eating this” or showing pictures of his cute one-year-old daughter. 

Brian’s meals on Instagram and Brad’s underground recipe videos have become so popular that the duo are working on a top-secret book for lazy doods who want to cook keto but can’t be bothered to follow complex recipes.

Direct download: Ep270_PrimalBlueprint_KRD_BrianMcAndrew.mp3
Category:general -- posted at: 8:01am PST

Elle Russ chats with Haley Morris, Certified Primal Health Coach and Holistic Life Coach and a thought leader who focuses her efforts on being the change she wishes to see in the world. Haley dedicates her life to creating value for others-helping people like you achieve what they are dreaming about. She does this by sharing her life experiences, by being a supportive and motivating friend/coach, and by helping people who want to live in health, wealth, success and happiness succeed through the process. 
 
Selected Links:
IG: @haleyshealthyoptions
Direct download: Ep_PrimalBluerprint_HaleyMorris.mp3
Category:general -- posted at: 11:56am PST

Brad tackles some interesting and diverse Q&A, including a lengthy discussion about the big question: Why aren't you losing weight on keto? A 70-year-old keto enthusiast who's lost 27 pounds in a few months now wants to increase energy. Another question comes about Brad's experiment with morning smoothies and increased caloric intake, with some commentary on the increasingly popular topic of digestive circadian rhythm and the work of Dr. Panda. Another question comes about evening leg cramps and possibly attribution to keto. 

Direct download: Ep268_PrimalBlueprint_KRD_ListenerQ26A.mp3
Category:general -- posted at: 8:49am PST

Elle Russ chats with CJ Hunt, the writer, producer and host of the break out film (and first Paleo documentary), The Perfect Human Diet, and author of the how-to companion guide of the same title. CJ is currently in production for The Perfect Human Diet  2If you are in the Ancestral Health, Paleo, Keto or Ethical Omnivore camps, healthy animal foods and their production are under constant attack by popular films like Forks Over Knives, Cowspiracy and What The Health. These films and films like them claim that animal foods are not only destroying our health, but our environment as well. CJ's mission is to counteract these false narratives and bring the truth to the forefront by not letting these propaganda films go unchallenged.  You can help support this mission by donating to the film which is non-profit endeavor.

Selected Links:

THE PERFECT HUMAN DIET 2

Direct download: Ep_PrimalBlueprint_CJHunt.mp3
Category:general -- posted at: 2:49pm PST

Host Brad Kearns talks about "8 Common Mistakes With Keto and How to Avoid Them" along with some live Q&A banter from viewers on the Keto Reset Facebook Page. You'll get a great overview of why you can't rush the process of keto, the importance of complementary lifestyle factors (exercise, sleep, stress management), making sure you eat colorful, nutritious foods instead of focusing only on keto-aligned macros, and plenty more.

Direct download: Ep266_PrimalBlueprint_KRD_FacebookLive.mp3
Category:general -- posted at: 9:34am PST

Elle Russ chats with Jezlan Moyet - host of Good Morning LaLa Land...the first live-streaming daily talk show in the world.  Good Morning LaLa Land focuses on discussions around current events, hot topics, and guest interviews through a positive, uplifting, and inspiring lens.  In this very moving podcast episode, Jezlan shares a personal health journey with a freak accident that led to a permanent physical disability.  Jezlan and Elle discover on the air for the first time that they share a similar physical disability, both completely unaware of the other's plight before this episode.

Jezlan is an entertainment correspondent with red carpet, press junket, and live event hosting experience at conventions, and fashion shows. Jezlan has partnered with Focus TV Network, an affiliate of Focus Magazine, as a content creator and contributor. Jezlan has been featured on the cover of international magazines, newspapers, and she has been a featured guest speaker at many motivational events and conferences. Subject-matter expert media appearances have included: Every Way Woman, Fashion TV, Millennial Life, Good Morning LaLa Land, Focus TV, The Washington Post, and more.

 
Selected Links:
Twitter: @JezlanMoyet
IG: @Jezlan
Direct download: Ep_PrimalBlueprint_JezlanMoyet.mp3
Category:general -- posted at: 8:47am PST

Host Brad Kearns records this podcast as a Facebook Live for the Keto Reset Facebook Group, hitting some very complex and thoughtful questions from the email inbox and taking some questions on the fly from Facebook Live participants. One longtime chronic exerciser/carb addict struggled with the initial foray into keto, so it’s time to back off, recalibrate, be patient—and get stuff handled in the exercise, sleep and stress management categories. Another question wonders if the Keto Reset Mastery Course is worth it? (yeah mon, broaden your horizons, deepen your education!). Discussion ensues about leptin resistance, what it is and can you test for it? At the end, a question about Vitamin D gets Brad revved up for a full discourse on the importance of regular, strategic sun exposure, how diet is an insignificant contributor to Vitamin D needs, how skin cancer prevention strategies are misguided, how Vitamin D experts believe the “normal” range cited by mainstream medicine is too low, and how low Vitamin D (an epidemic in today’s indoor dominant lifestyle) greatly increases your cancer risk. Expose large skin surface areas of your body to direct sun during times of day and year of peak solar intensity in your area…or else!!

Direct download: Ep_PrimalBlueprint_KRD_FacebookLiveQ26A.mp3
Category:general -- posted at: 1:08pm PST

Bordeaux Kitchen author Tania Teschke returns to the show to detail some important matters relating to consuming the most nutrient-dense diet possible. The pair discusses Brian McAndrew's observation that vegetarianism/veganism might be effective for a small percentage of people with distinct genetic attributes--and how these folks might be the ones who are evangelizing! Tania ponders how the ultimate respect for an animal might be consuming nose to tail! There is also some conjecture that veganism works because any departure from Standard American Diet with junk food and oxidized oils will improve health, but that over time a diet restricting animal foods can result in depletion and health problems. 
 
Tania relates that her commitment to eating healthy ancestral foods, including unusual stuff like lamb brains and other such stuff you can find at taniateschke.com, is motivated powerfully by the desire to "stay out of the hospital." She makes liver a dietary staple because it is the most nutrient dense food on the planet! Tania relates how all offal (organ meats) are dense in mitochondria, boosting our own mitochondrial biogenesis. Her quip that she is more than a "chicken breast and salmon mother" when trying to feed her children healthy takes on special meaning when you consider how most salmon is the highly objectionable farmed Atlantic variety, and that chicken breast and lean cuts of meat in general, are among the least impressive nutrient content of an animal. Tania details the dangers of glyphosate, the evil Monsanto herbicide in the RoundUp brand weed killer that wreaks havoc on human health but is nevertheless widely used. Go organic or go home if you care about your health, says Tania. Finally, help people who are open to receiving help and don't waste your effort on resistant people. This is Tania's mission with Bordeaux Kitchen
Direct download: Ep_PrimalBlueprint_TaniaTeschke_EuroCulture.mp3
Category:general -- posted at: 12:24pm PST

Keto is exploding. No longer solely the province of cutting-edge bodybuilders or longevity enthusiasts and neurodegenerative disease warriors, keto has invaded every walk of life. I hear about it in grocery stores, coffee shops, spin classes, business meetings, dinner parties, morning talk shows. Judging from our blog and sales metrics, women make up the largest group of recent entries into the diet. This is great, but it also comes with a small wrinkle: Just like they should do with fasting, most women need to take special precautions when implementing a ketogenic diet.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Jul112018-KetoForWomen.mp3
Category:general -- posted at: 12:00pm PST

Join this dynamic roundtable of kool keto kids Brad Kearns (co-author of Keto Reset Diet and Instagram @bradkearns1), Brian McAndrew (KetoReset.com success story, the filmmaker and audio master for all primal content, and Instagram @wholedoods), Layla McGowan (co-author of Keto Reset Instant Pot Cookbook and Instagram @strong.and.wellfed), and Dr. Lindsay Taylor (co-author of Keto Reset Instant Pot Cookbook and Keto Reset Cookbook and Instagram @theusefuldish) 

The group discusses the matters of the day in the Keto Reset Facebook community and the keto movement at large. In particular, are we applying an overly regimented, high-stress approach to our keto goals? Layla says we shouldn’t even worry about our macros until we have established a strong foundation of healthy, nutrient-dense eating and a sensible (i.e., NOT chronic) exercise program. Brian, who has been hard-core keto for 2+ years, explains that to reduce temptation and decision fatigue, he relies on a simple rotation of repeating meals that he enjoys. This was also a great insight from Luis Villasenor from KetoGains.com, who encourages people who are just getting started to eat the same exact thing every day (you know the macros work!) for a while until you build some momentum. Brad explains how 2018 has been about living in the “keto zone” for him, where some days or blocks of time are keto-aligned (under 50 grams of carbs per day) and other periods are more liberal with carb intake (especially in conjunction with strenuous workouts.) The group wonders whether an extreme approach to anything, be it athletic training or dietary compliance, might lead to a burnout rebound effect.  

The group discusses the common dilemma of how to adjust keto strategy to align with athletic goals, and also tackle the frustrating issue of social media pressures influencing body image. The question is posed: how much (re: results) is enough, where further results just aren’t worth the hassle? The audience is also reminded that our cultural ideas are typically fake people - often doped up, airbrushed, or primed for a single photo opportunity with a physique that is vastly different than their day to day average appearance.. 

Enjoy the show, and send your questions and feedback about the podcast to info@ketoreset.com

 

LINKS:

Olympic runner Lauren Fleshman with a great blog post about the difference between runway physique and everyday physique, even in the same week! A must-read for any impressionable young (or old) females.

http://asklaurenfleshman.com/2013/11/keeping-it-real/

 
Direct download: Ep262_PrimalBlueprint_KRD_FantasticFour.mp3
Category:general -- posted at: 10:43am PST

Host Brad Kearns welcomes Tania Tescke, author of the magnificent book, Bordeaux Kitchen, to discuss the amazing journey to getting her book publishing and launched in June 2018.

Tania presents the most comprehensive cultural immersion into French cooking, living and wine you can ever imagine in a book. This is her life's work and filled with insights about improving health through ancestral-style eating, the rich tradition of French cuisine, always honoring the ancestral perspective, and a fabulous education about wine and how to pair it with assorted paleo meals. 
 
While there are now hundreds of paleo-inspired cookbooks, there really has never been a book anywhere near this level of sophistication that weaves in so many rich themes. What's more, Tania's inspiration for plunging deep into the world of ancestral health comes from battling her own health challenges, looking deeper than the simple and often unsatisfactory approach of mainstream medicine, and learning to slow down life for her and her young children along the way. This podcast gives you a great sense of what the book is all about, and the level of passion and absolute commitment Tania gives to this project. Just flipping thru a few pages of Look Inside on Amazon and you will realize what a masterpiece this is. Enjoy the show, and more shows are coming with Tania going deeper into specific topics. 
 
Direct download: Ep_PrimalBlueprint_TaniaTeschke_BookLaunch.mp3
Category:general -- posted at: 8:00am PST

Morning, everyone. Hope you all enjoyed a happy and safe holiday. I’m turning over the reins to one of our Worker Bees today as I spend some time on a book project (more to come on that). I know many of you have asked about natural skin care ideas in the comment board, and we’ve got some great suggestions today. I hope you’ll welcome our Worker Bee to the fold (she just joined us recently) and offer up your own ideas below. (And for those who may have missed it, I shared several of my own favorites last spring.) Have a good end to the week. 

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Jul052018-10PrimalSkinCareIdeas.mp3
Category:general -- posted at: 12:00pm PST

This week, host Lindsay Taylor sits down with her coauthor on The Keto Reset Instant Pot Cookbook, Layla McGowan. Layla shares her 10+ year journey from vegetarian to keto. As an avid strength athlete, Layla had trained and (mis)fueled herself into a variety of health issues that she has resolved with the help of a low-carb, nutrient-dense diet. She shares how keto fits with the traditional Korean foods of her childhood and how she currently eats to fuel her physical pursuits. Check out Layla's enviable food photos and even more impressive feats in the gym on Instagram @strong.and.wellfed, and find her in the Keto Reset Facebook Group, where she is one of our expert moderators.

Direct download: Ep260_PrimalBlueprint_KRD_LaylaMcGowan.mp3
Category:general -- posted at: 11:13am PST

You can “hack” a lot of your health, diet, and lifestyle. You can cook the entire week’s meals ahead of time, buy high-quality prepackaged foods and ready-to-cook meals, cover your nutritional bases with smart supplementation. You can condense your training time by choosing the right exercises and upping the intensity to a sufficient level. You can fast-track your stamina in a fraction of the time with sprints and intervals.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Jul042018-DoesSleepHackingWork.mp3
Category:general -- posted at: 12:00pm PST

Primal is simple, but it’s not exactly easy. At every turn, detractors and temptations appear. We have health authorities telling us we’re killing ourselves. Worried friends and family sharing news articles decrying the consumption of fat and meat and promoting wholly plant-based diets. Food companies employ food chemists to engineer delicious processed junk that hijacks our brains’ reward systems, making food that’s addictive on a biochemical level. It’s going to take a mix of concrete, tangible tactics, and psychological tricks to stick with Primal.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Jul032018-10TipsForStickingWithPrimal.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ Chat with Dr. Erin Fall Haskell (“Dr. Erin”) - the creator and host of Good Morning LaLa Land.  She has been featured on the cover of magazines, radio, and ‘as seen on’ NBC, CBS, FOX, and ABC. She is the author of Awakening: A 40-Day Guide to Unleashing Your Spiritual Powers, Life’s Purpose, and Manifesting Your Dreams! Her mission is to awaken a billion people globally to their divinity while teaching them how to reprogram their subconscious, align with their personal truth and universal laws, and create a daily spiritual practice. 

Dr. Erin mentors people one-on-one on a body, mind, and spiritual level. She believes that when someone awakens, they naturally have a gift and message to bring to the world. After many years of working with a wide range of clients; from top celebrities to single mothers, her programs are now available to everyone. Dr. Erin believes that the route to happiness and fulfillment is not just knowing the truth, but living the truth!

“There are moments in life when something happens, life alters, and your entire perception transforms instantaneously.” For Dr. Erin, that moment was 22 years ago when she was holding her stillborn son in her arms, just after giving birth to him. “Tears were streaming down my face as I looked at his beautiful body and realized his body was still there, but he wasn’t. I realized he wasn’t his body; he is a spiritual being. One can conceptually understand that we are not these bodies, but I got it on an entirely different level, my entire world crumbled, delivering me to spiritual revelation.” This sent her on an intense spiritual quest traveling around the world, discovering truths, and learning how to live and embody the truths that had been revealed.

SELECTED LINKS:
Direct download: Ep_PrimalBlueprint_ErinFallHaskell.mp3
Category:general -- posted at: 8:01am PST

Host Brad Kearns discusses common themes and concerns extracted from commentary on the Keto Reset Facebook Group. Topics include: the difference between fat-adapted and keto-adapted; what about the "keto rash?"; making keto work if you don't have a gallbladder; different approaches for fit/low body fat types versus those with metabolic damage; do you need to consume extra fat to make extra ketones? (N.O.); is there a no-mans land with carb intake for athletes where you are too high for keto and too low for proper recovery? Some incredibly important insights for anyone wishing to optimize keto. Send your questions/comments/feedback to info@ketoreset.com
 
Links:
Michael Rutherford on keto and gallbladder
Differing approaches to keto based upon metabolic health
Direct download: Ep258_PrimalBlueprint_KRD_CommonThemesAndConcerns.mp3
Category:general -- posted at: 1:28pm PST

Humans are a tribal species. We form alliances, align ourselves along ethnic, familial, religious, and cultural lines. Still, for the vast majority of people, “tribal” carries a negative connotation. Bitter partisan politics, ethnic genocides, religious wars, and the long history of bigotry make that connotation almost unavoidable. But I don’t think tribal in its true essence is all bad. The basic instinct to form and belong to groups is a simple fact of human physiology. It’s how we work, so we’d better make it work for us.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Jun272018-FindYourTribeFindYourHealth.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Monica Reinagel - a board-certified, licensed nutritionist and professionally trained chef. She’s the creator of the Nutrition Diva podcast, one of iTunes’ most highly ranked health and fitness podcasts since its debut in 2008, with more than 35 million downloads. She’s also a regular contributor to the Huffington Post, Scientific American, Food and Nutrition magazine, My Fitness Pal, and NPR Radio. She has a special talent for sorting fact from fiction and translating the science into practical, down-to-earth strategies. Her Weighless coaching program (co-founded with Brock Armstrong) focuses on helping people break the cycle of yo-yo dieting and achieve healthy, sustainable weight loss. 
 
SELECTED LINKS:
Primary Website: http://nutritionovereasy.com 
Program Website: http://weighless.life
Facebook and Twitter: @nutritiondiva
Direct download: Ep_PrimalBlueprint_MonicaReinagel.mp3
Category:general -- posted at: 9:31am PST

Even after I fixed my diet, ditched the chronic cardio, and cleaned up my overall lifestyle to be more in line with our evolutionary upbringing, one big problem remained: my response to stress.

This had always been an issue for me. Part of it was that I kept a full plate at all times. Whether it was my training load, my businesses, my overall type A personality, stress was simply unavoidable, I thought.

How did I approach the situation and manage my stress differently over time?

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Jun212018-HowMyResponseToStressHasChangedThroughTheYears.mp3
Category:general -- posted at: 12:00pm PST

Brad tees up this Q&A show with an opening blast referencing Deepak Chopra and "youthful spirit" as the #1 longevity marker, how an overly strict and regimented approach to keto can lead to burnout, and why fitness enthusiasts carry excess body fat despite devoted attention to consistent workouts and portion control. A question comes in about belly fat concerns, and lengthy commentary is offered about how to right this ship - for both men and women - before it's too late. Yes, visceral fat is scary stuff. Accumulate a little and you predispose to accumulating more. Fix it with keto and sprinting! Brad discusses some of the awesome Keto Reset Mastery Course content and offers up a 20% discount during the show! Send your questions/comments/feedback to info@ketoreset.com

Direct download: Ep256_PrimalBlueprint_KRD_LosingBellyFatat50.mp3
Category:general -- posted at: 2:56pm PST

Elle Russ chats with James Kevin Broderick - a Silicon Valley ancestral health coach, rewilding advocate, and 21st-century hunter-gatherer-gardener. James has a long history in the natural foods and supplement realm where his passion for teaching others about alternative health and wellness began. He is also creator and host of the Ancestral Health Radio podcast, where James interviews today’s leaders in nutrition, movement, and lifestyle on topics that bridge the divide between modern technology and our inherent ancestral wisdom. James’s purpose is to rehabilitate domesticated humans so that they may safely, and consciously, re-enter the wild. Explore more of your innate human wildness at www.ancestralhealthradio.com
 
SELECTED LINKS:
Direct download: Ep_PrimalBlueprint_JamesBroderick.mp3
Category:general -- posted at: 8:00am PST

Host Brad Kearns dives into the increasingly deep mailbag and pulls out some excellent keto-related questions from real life enthusiasts trying to do the best they can with keto. Brad addresses numerous questions of significance to all enthusiasts, and there are some good practical takeaways from this show. If you have questions, comments, feedback, please email info@ketoreset.com. Enjoy the show and please take the time to leave a review on iTunes or wherever you get your podcasts and spread the word to your peeps on social media.

Direct download: Ep254_PrimalBlueprint_KRD_ListenerQ26AMay21.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Karen Martel - a Certified Transformational Nutrition Coach and weight loss expert.  After struggling with her own health issues, Karen was determined to bring he knowledge to others with a bold new approach to women's health and weight management.  Karen's passion lies in helping women break through weight loss resistance and find their personal weight loss code through nutrition, digestive health, hormone optimization, and managing stress.  Karen is the founder of the On Track meal planning and group coaching program and host of the On Track video podcast on YouTube. 
 
Elle Russ and Karen Martel have teamed up as co-hosts for a FREE online event called The Women's Empowerment Project:  RISE UP & KICK ASS! Sign up for FREE at www.RiseUpKickAss.com and join them for a month-long online Video interview summit from June 17th, 2018 through July 7th, 2018.  You will get access to inspiring video interviews with incredible guest speakers, Topics include Happiness, Law Of Attraction, Health, Sexuality, Money, and more!  Our mission is to inspire women to go within and change their lives for the better in order to be the most confident and happy version they can be :-)
 
 
Direct download: Ep_PrimalBlueprint_KarenMartel.mp3
Category:general -- posted at: 8:00am PST

Host Brad Kearns dives into the increasingly deep mailbag and pulls out some excellent keto-related questions from real life enthusiasts trying to do the best they can with keto. Brad addresses numerous questions of significance to all enthusiasts, and there are some good practical takeaways from this show. If you have questions, comments, feedback, please email info@ketoreset.com. Enjoy the show and please take the time to leave a review on iTunes or wherever you get your podcasts and spread the word to your peeps on social media.

Direct download: Ep252_PrimalBlueprint_KRD_ListenerQ26A.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Dr. Aaron Grossman, MD - the Founder of CHEKD, America's #1 Optimization & Personalized Health company, helping top performers reach optimal levels of performance. CHEKD clients are having the best periods of performance in their entire careers after working with CHEKD.

After graduating Medical School at the prestigious University of Florida in 2014, Dr. Grossman jumped right into the entrepreneurial space, growing CHEKD nationally to help NFL & MLB athletes, Top Realtors, Inc. & Forbes Magazine-featured Entrepreneurs, Fortune 500 CEO's, and other renowned Physicians reach the Top 3% of their fields. Dr. Grossman has authored and published research in Blood Biomarkers, Robotic Surgery, Cancer, Kidney Disease and Male Health which has appeared in renowned publications such as the Journal of Urology.

His pioneering approach in the fields of Hormone, Anti-Inflammatory & Metabolic Optimization incorporated with the latest technology are setting the bar for Health Optimization and adding actual years to the lives of CHEKD clients.

Selected Links - Connect with Dr. Aaron Grossman:
CHEKD
Facebook 
Instagram
Twitter

Direct download: Ep_PrimalBlueprint_AaronGrossman.mp3
Category:general -- posted at: 8:00am PST

We’re almost halfway through 2018. History is accelerating. New advances, technology, scientific findings, and social changes are occurring faster than ever before. There’s never any time like the present, but these days it feels like the present is slipping away at an exponential rate. This is no time to be resting on your laurels, biding your time, or waiting to see what happens. It’s time to act. It’s time to make the changes you’ve been mulling over, the ones you know in your heart are the right moves to make.

To help you on your way, I’ve put together a 30-day action plan for the month of June. No one has to follow this to the letter, or even at all, but use it as a template or inspiration. Wake up on June 12 swelling with energy and unsure how to direct it? Check out the action plan. Feeling a bit lazy on June 19? See what the action plan recommends; it may resonate.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May312018-SummerReset.mp3
Category:general -- posted at: 12:00pm PST

Host Brad Kearns talks about the recent excitement of the new Keto Reset Instant Pot Cookbook and upcoming Keto Reset Diet Cookbook. Brad talks about his recent intuitive and varied dietary approach, featuring alternatively prolonged morning fasts as well as a morning super nutrition green smoothie. Brad’s trying to start his digestive circadian rhythm for high energy mornings, and also get an abundance of concentrated nutrition with the greens and the specialized performance/recovery agents in the smoothie. Fasted mornings deliver the often-detailed benefits of optimized fat burning and metabolic function, including autophagy—the natural cellular detoxification process. The smoothie helps with athletic performance and recovery and overall nutritional quality of my diet. Brad encourages you to experiment with different eating strategies and assess results, and avoid a stressful, regimented approach that often pervades the keto scene because the dietary guidelines are so distinct. 

Direct download: Ep250_PrimalBlueprint_KRD_BradUpdate.mp3
Category:general -- posted at: 1:00pm PST

The tricky thing about fiber is that it’s not a monolith. There are dozens of varieties. Some of them perform similar functions in the body, but others have extremely unique effects. Some rend your colonic lining to stimulate lubrication. Some turn into gelatinous slurries. But we can’t talk about fiber without understanding that the word describes a variety of compounds. As such, anyone making declarative statements about “fiber” without differentiating between the different types and their effects isn’t being accurate (except for me in that exact sentence).

This leads to a lot of confusion. People make blanket statements that might be true for some types of fibers and incorrect for others.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May302018-8MisconceptionsAboutFiber.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Wendy Myers is the founder of Liveto110.com and MineralPower.com. She is a detox guru, functional diagnostic nutritionist and NES Bioenergetic Practitioner in Los Angeles, Ca. She is the #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue. She uses Hair Mineral Analysis and other functional medical tests to design custom Mineral Power detox programs. Passionate about the importance of detox to live a long disease-free life, she is a sought-after speaker, appearing on countless summits and podcasts. She is the host of the popular Live to 110 Podcast. In 2018, she will unveil the Detox Institute to teach practitioners how to properly use and interpret toxic metals tests like hair mineral analysis, urine and stool tests.
 
Direct download: Ep_PrimalBlueprint_WendyMeyers.mp3
Category:general -- posted at: 8:00am PST

My staff and I are quite close. Things stay busy these days, so there isn’t a lot of downtime, but I’ve worked with some of these folks for over a decade. We don’t discuss every grisly detail of our lives with each other. But we do share. We care about each other.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May242018-GainingWisdomFromLifeExperience.mp3
Category:general -- posted at: 12:00pm PST

Host Brad Kearns dives into the increasingly deep mailbag and pulls out some excellent keto-related questions from real life enthusiasts trying to do the best they can with keto. Brad addresses numerous questions of significance to all enthusiasts, and there are some good practical takeaways from this show. If you have questions, comments, feedback, please email info@ketoreset.com. Enjoy the show and please take the time to leave a review on iTunes or wherever you get your podcasts and spread the word to your peeps on social media.

Direct download: Ep248_PrimalBlueprint_KRD_ListenerQ26A.mp3
Category:general -- posted at: 2:35pm PST

All-meat diets are growing in popularity. There are the cryptocurrency carnivores. There’s the daughter of the ascendant Jordan B. Peterson, Mikhaila Peterson, who’s using a carnivorous diet to stave off a severe autoimmune disease that almost killed her as a child. The most prominent carnivore these days, Dr. Shawn Baker (who appears to eat only grilled ribeyes (at home) and burger patties (on the go), recently appeared on the Joe Rogan Experience and Robb Wolf’s podcast, and is always breaking world records on the rower. Tons of other folks are eating steak and little else—and loving it. There are Facebook groups and subreddits and Twitter subcultures devoted to carnivorous dieting.

What do I think?

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May232018-TheCarnivoreDiet.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with fellow Primal Health Coach Dr. Alvin Danenberg DDS - otherwise known as Dr. Dan to his patients. He divides his career into two periods: before and after a unique periodontal laser procedure coupled with the dynamics of ancestral nutrition. The laser-based LANAP® protocol and the importance of ancestral nutrition, he believes, are revolutionizing the treatment of gum disease.

His book, Crazy-Good Living, is based on ancestral nutrition and lifestyle. It incorporates his Four Pillars of Health: (1) nutrient-dense, anti-inflammatory foods, (2) restorative sleep, (3) efficient exercise, and (4) stress reduction.

Dr. Dan’s passion for periodontics in general, combined with evolutionary nutrition and lifestyle, is palpable. He currently sees patients at Bluffton Center for Dentistry in Bluffton, SC. To further his education in ancestral nutrition and lifestyle, he received advanced training at the Kripalu Center for Yoga and Health as well as The Center for Mind-Body Medicine. In 2014, he received a Certified Functional Medicine Practitioner designation and then the Primal Health Coach Certification. In 2015, he was appointed to the faculty of the College of Integrative Medicine and created the college’s integrative periodontal teaching module. Then, in April 2017, he earned the designation of “ADAPT Trained Health Professional from Kresser Institute, the only functional medicine, and evolutionary health training company”.

Selected Links:
Dr. Dan's Website
Dr. Dan's Book Crazy-Good Living 

Connect with Show Host Elle Russ:
Twitter
Instagram
Facebook
The Paleo Thyroid Solution
ElleRuss.com

Direct download: Ep_PrimalBlueprint_AlvinDanenberg.mp3
Category:general -- posted at: 8:00am PST

Insulin does a lot of important things for us. It pulls glucose from the blood and fritters it away into our cells to be burned for energy or stored as glycogen. It prevents hyperglycemic toxicity to neurons, pancreatic cells, the arterial walls and the generation of excessive levels of reactive oxygen species. It even promotes muscle protein synthesis and helps augment muscular hypertrophy, especially following resistance training. Clearly, we need insulin. Without it, we’d die, as type 1 diabetics readily do without an exogenous source.

But this process goes off the rails when our cells become resistant to the effect of insulin over time. We secrete too much. Our levels remain elevated. It becomes harder to burn body fat. In fact, we end up in even more efficient fat storage mode.

I’ve shared about nutritional means to enhance insulin sensitivity in the past. What about other non-dietary strategies?

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May172018-11NonDietaryActionsThatIncreaseInsulinSensitivity.mp3
Category:general -- posted at: 12:00pm PST

This is an updated version of a Dear Mark column from 2012. You can find the original version archived here. The below has been completely updated for 2018.

The blank slate hypothesis has fallen. Everyone comes into this world imbued with attributes, characteristics, and predilections that are uniquely theirs. We’re all humans, but we’re a diverse bunch, and that makes it interesting. And though it also makes giving cookie cutter health advice impossible, I just take that as an opportunity to stand out from the crowd and provide actionable advice that genuinely helps real people.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May162018-IntermittentFastingForWomen.mp3
Category:general -- posted at: 12:00pm PST

Host Brad Kearns welcomes professional Parkour athlete and Hollywood stuntwoman Sydney Olson to discuss her unusual career and her amazing experience healing a severe head injury quickly with keto.

Sydney, 25 and based in Los Angeles, has parlayed her penchant for the offbeat activity of Parkour into an actual career. For the uninformed, you have to visit Sydney’s YouTube channel to believe it! Parkour is like a gymnastics meet using real-world infrastructure as equipment. Participants flip, fly, and jump off, over and around buildings, walls, railings and anything else. Her demo reel is only 1:25 long and will blow your mind!

https://www.youtube.com/watch?v=3LGkG_oXR7Q

Parkour has actual professional competitions. At a major event in Greece, Sydney was severely injured by an unusual freak accident just before the competition. After successfully completing a trick, she lost her balance and fell several feet backward, landing on her head. She endured post-concussion syndrome pain such as recurring headaches, dizziness, and vomiting. In the months that followed, things weren’t right and her work production was compromised. After a friend suggested keto, she experienced a radical turnaround in her health in only a couple weeks, virtually eliminating the painful neurological symptoms. As Keto Reset enthusiasts understand, her improvement was likely due to the profound anti-inflammatory and neuroprotective benefits of keto. Her traumatized brain was getting more oxygen by burning the cleaner fuel source that is keto, while anti-inflammatory signaling was happening at the genetic level.

Enjoy as Sydney discusses her unusual career path, where she once was lit on fire and jumped into a swimming pool for the benefit of Hollywood cameras. Skeptics can dismiss keto as too extreme and too much bacon and butter, but when you can quickly enhance brain function and recover from a traumatic brain injury, it’s quite a profound endorsement for the ketogenic diet…

Direct download: Ep246_PrimalBlueprint_KRD_SydneyOlson.mp3
Category:general -- posted at: 11:30am PST

Elle Russ chats with Wayne Levine, the director of BetterMen Coaching. Wayne has been mentoring men for over 25 years - individually and in groups.  Currently traveling the world, he continues to coach men via Skype - to help them be the best men, fathers, husbands and leaders they can be. Wayne is also the author of the best-selling book Hold On to Your N.U.T.s - The Relationship Manual for Men. From navigating divorce to finding an authentic spiritual path, Wayne’s personal experiences and breakthroughs guide him intuitively to help men find their truth and a greater sense of freedom as they journey through life, career, relationships, and spiritual awakening.

Selected Links:
Direct download: Ep_PrimalBlueprint_WayneLevine.mp3
Category:general -- posted at: 8:00am PST

Coffee is a perpetual topic of interest, and for good reason: Almost everyone drinks it, almost everyone is passionate about it, and it’s pretty darn good for you. A recent post covered whether coffee breaks a fast or not. Before that, I told you how to make your coffee healthier. And on a regular basis, I cover something coffee-related in the weekly Dear Mark. One aspect of coffee I’ve never explored, however, is how coffee preparation and processing affects its health effects.

What’s healthier—filtered or unfiltered? Dark roast or light roast? Pre-ground or whole bean? French press or drip? Let’s get to it.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May102018-DoCoffeeBrewingMethodsMatterForHealth.mp3
Category:general -- posted at: 12:00pm PST

Absolutely! Anyone can go keto, including vegans. They might not be able to stay vegan, but they can certainly go keto. Nothing stopping them. The more the merrier.

Jokes aside. Can someone go keto while remaining vegan?

That’s a tougher problem. Not intractable. But real tough.

Why is it so hard?

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May102018-CanAVeganGoKeto.mp3
Category:general -- posted at: 12:00pm PST

Host Brad Kearns welcomes Primal’s own Dr. Lindsay Taylor, the renaissance woman of keto, endurance, and culinary excellence, to discuss the imminent launch of The Keto Reset Instant Pot Cookbook. This book, by Mark Sisson with Lindsay and Layla McGowan, leverages the popularity of the New York Times bestseller, The Keto Reset Diet and the Instant Pot multiuse electric pressure cooker. Lindsay talks about the best uses of the Instant Pot for both quick, convenient snacks and meals and creative gourmet meals—of which the book covers the full spectrum. Take advantage of early order bonus offer items at ketoreset.com/instantpot.

The pair then transition into a discussion of the best practices for ketogenic eating, including: taking your time to become fat adapted and not trigger the fight or flight response to make glucose; dispelling the misconception that keto is about stuffing your face with fat; understanding the evolutionary adaptation of keto entailed fasting/starvation/calorie restriction to enter ketosis; scrutinizing the articles slamming keto as unsustainable or even dangerous; why “plant-based” and keto can be one and the same; and how to avoid the pscyhological stress of both an overly-strict approach on one side, and an overly loosey-goosey approach on the other side—both of which increase stress and push you toward sugar burning. Enjoy this informative show!

Direct download: Ep244_PrimalBlueprint_KRD_InstantPot.mp3
Category:general -- posted at: 10:00am PST

Elle Russ chats with Lisa Nichols - one of the world’s most requested motivational speakers, as well as a media personality and corporate CEO whose global platform has reached and served nearly 30 million people. From a struggling single mom on public assistance to a millionaire entrepreneur, Lisa’s courage and determination has inspired fans worldwide and helped countless audiences breakthrough, to discover their own untapped talents and infinite potential. *On today's episode, Lisa reveals something big and surprising that she has never spoken about publicly before - tune in!

As Founder and Chief Executive Officer of Motivating the Masses, Inc. – one of the country’s only publicly traded personal and business development training companies – Lisa has helped develop workshops and programs that have transformed the lives of men and women and altered the trajectory of businesses throughout the country and across the world.

Lisa is also a best-selling author of six books, and her 7th book ABUNDANCE NOW, published by HarperCollins. In ABUNDANCE NOW, Lisa continues her journey with her fans, providing a clear and practical blueprint for personal success, drawn directly from the life experiences of its beloved author. ABUNDANCE NOW is the follow-up to Lisa’s New York Times bestseller, NO MATTER WHAT.

Lisa has appeared on Oprah, The Today Show, the Steve Harvey Show, and Extra – just to name a few, and is also celebrated for the impact she has on the lives of teens. Through Lisa’s non-profit foundation Motivating the Teen Spirit, she has touched the lives of 211,650 teens, prevented over 3,800 teen suicides, supported 2,500 dropouts in returning to school, and has helped thousands reunite with families.

Among the prestigious awards and honors bestowed upon Lisa for her extensive work is the Humanitarian Award from the country of South Africa, The Ambassador Award, and the LEGO Foundation‘s Heart of Learning Award. The City of Henderson, Nevada named November 20th as Motivating the Teen Spirit Day; and the City of Houston, Texas named May 9th as Lisa Nichols Day for her dedication to service philanthropy and healing.

Lisa lives, plays and works in the greater San Diego, California area and on stages around the world, working alongside her world-class team committed to Motivating the Masses.

Selected Links:
 
LISA'S FREE ABUNDANCE CHECKLIST

Lisa on Instagram

 
Direct download: Ep_PrimalBlueprint_LisaNichols.mp3
Category:general -- posted at: 8:00am PST

I get more questions these days about lymphatic health—particularly lymphedema. Sometimes it’s an issue related to a reader’s cancer recovery or a co-occurring symptom seen with a loved one’s other health concerns. While I might take up specific conditions in future posts (let me know if you have suggestions there), I thought I’d spend today taking apart the basics of lymphatic health. As with many of the body’s core operating functions, the real story often gets camouflaged within vague, consumer-based terms that end up being only medically tangential. Consider today’s post a trip into the weeds and (maybe) the beginning of an ongoing conversation on the topic.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May032018-LymphaticHealth.mp3
Category:general -- posted at: 12:00pm PST

Co-hosts Elle Russ and Brad Kearns provide an exciting account of the many highlights of the amazing 2018 Paleo F(x) show, April 27-29 in Austin, TX. They mention good stuff from Mark Sisson, Robb Wolf, Dr. Joe Mercola, Luis Villasenor and Elle's knockout inaugural presentation on all-things thyroid. Highlights from the informative Keto panel discussion and the endurance training panel discussion, where Brad and Mark and others talked about the importance of a relaxed approach to training and finding activities that get you into the flow state. They discuss the dynamic format of the show with indoor individual presentations and panel discussions, outdoor physical workshops, and the many interesting vendors from the show. 
 
Brad clears up the misconceptions around the booming popularity of exogenous ketone supplementation and discusses some best practices. The Primal Health Coach Tribe was out in full force, and had a fabulous lunchtime picnic, Ultimate Frisbee game with Mark, and running technique workshop with Brad. Elle talks about the importance of connection and group energy, mentioning the awesome VIP speaker party where she mingled with the coolest people on the planet, like the Lamberts of the Bee the Wellness podcast. Brad offers highlights from his video interview with the incomparable Luis Villasenor of Ketogains, including Luis's profound insight that if you are struggling with a dietary transition or keto adherence, just eat the same thing every day (with certainty on the macros) until you build some nice momentum. 
Direct download: Ep242_PB_KRD_PaleoFXWrapup.mp3
Category:general -- posted at: 12:00pm PST

Cold is really catching these days. Aubrey Marcus, whom I recently filmed a nice podcast with, was asked about his winning daily behaviors on another show. The very first thing he mentioned was “exposure to cold.” His practice is finishing his morning shower with a three-minute stint at full cold setting. He mentioned the hormonal benefits but also the mental edge he gets from psyching up and accepting the challenge instead of wimping out. He also cited research that people who engage in therapeutic cold exposure catch fewer upper respiratory infections. Hence, like many other elements of conventional wisdom, the old wives tale is backwards. Of course, we are talking about acute and optimal duration cold exposure, not prolonged exposure to elements that weaken your resistance and contribute to immune disturbances.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-May022018-TheMaybeNotSoDefinitiveGuideToColdTherapy.mp3
Category:general -- posted at: 12:00pm PST

Max Lugavere is the New York Times Bestselling author Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain For LifeAs a health and science journalist, Lugavere has contributed to Medscape, Vice, Fast CompanyCNN, and the Daily Beast and has been featured on NBC Nightly News, the Dr. Oz ShowThe Rachael Ray Show, and in The Wall Street Journal. He is a sought-after nutrition expert, invited to lecture at esteemed academic institutions such as the New York Academy of Sciences and Weill Cornell Medicine, and has given keynotes at such events as the Biohacker Summit in Stockholm, Sweden. From 2005-2011, Lugavere was a journalist for Al Gore’s Current TV. 

Direct download: Ep_PrimalBlueprint_MaxLugavere.mp3
Category:general -- posted at: 8:00am PST

Host Brad Kearns dives into the increasingly deep mailbag and pulls out some excellent keto-related questions from real life enthusiasts trying to do the best they can with keto. Brad addresses numerous questions of significance to all enthusiasts, and there are some good practical takeaways from this show. If you have questions, comments, feedback, please email info@ketoreset.com. Enjoy the show and please take the time to leave a review on iTunes or wherever you get your podcasts, and spread the word to your peeps on social media

Direct download: Ep240_PrimalBlueprint_KRD_BradQ26A.mp3
Category:general -- posted at: 10:00am PST

This has got to be one of the most frequent questions I see:

“Does coffee break a fast?”

Let’s answer.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Apr224018-DoesCoffeeBreakAFast.mp3
Category:general -- posted at: 12:00pm PST

 Elle Russ chats with Ken Berry MD, author of Lies My Doctor Told Me about ta variety of health topics - from sleep, ADD, parkinson's disease, to the carnivore diet. Dr. Berry has been practicing Family Medicine in rural Tennessee for over a decade.  He is board certified in Family Medicine and was recently awarded the degree of Fellow by the American Academy of Family Physicians. Having seen over 20,000 patients of all ages over his career, he is uniquely qualified to advise on both acute and chronic diseases. Dr. Berry has focused on chronic disease caused by the Standard American Diet and Lifestyle and has made it his mission to turn the tide on the epidemic of Type 2 Diabetes, chronic inflammation and dementia.  Dr. Berry has a variety of free YouTube videos on various topics.

Selected Links:

 
 
 
 

Connect with Show Host Elle Russ:
Twitter
Instagram
Facebook
The Paleo Thyroid Solution
ElleRuss.com

Direct download: Ep_PrimalBlueprint_KenBerry4.mp3
Category:general -- posted at: 8:00am PST

Host Brad Kearns talks to Rob Rogers and Gary Millet, Founders of the Real Ketones company, makers of the popular exogenous ketone supplement, Kegenix. Rob and Gary are ground floor guys, having developed a patent for ketone products in concert with noted researcher Dr. Dom D'Agostino. Rob and Gary talk through the best use of ketone supplements, including addressing some common objections and misconceptions about these products. 
 
This show gives you a nice overview of how targeted use of ketone supplements can help you address specific health concerns, help you adhere to a ketogenic diet and drop excess body fat accordingly, and also enhance athletic performance. Brad mentions he likes to consume ketone drinks before, during, and after high intensity sprint workouts, to afford cleaner burning fuel. Enjoy the show and send questions about ketone supplements or other keto related topics to info@ketoreset.com
 
Direct download: Ep238_PrimalBlueprint_KRD_RobRogersGaryMillet.mp3
Category:general -- posted at: 10:00am PST

I can’t complain about my existence in modern culture. My life is great. I have a loving family. My kids are happy and successful. My wife is a friend and lover and confidante and partner. Business is good and interesting. I care about what I’m doing. Every day is meaningful—and unburdened by concerns around mental well-being. Depression isn’t an issue for me.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Apr192018-TheRootsOfDepression.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Robert Mack, an ivy-league-educated Positive Psychology Expert, Executive Coach, Published Author of Happiness from the Inside Out, Celebrity Love Coach on E Network’s Famously Single and Host of Good Morning LaLa Land.

Robert writes and speaks to people about how to live happier lives from the inside, out. Robert’s work has been endorsed by Oprah and Vanessa Williams, among many others. has been a featured guest expert for shows like The Today Show, Good Morning America, Entertainment Tonight, CBS Early Show, The Balancing Act, and AskHer.com and magazines like Self, Health, Glamour, Cosmopolitan, and Upscale.
 
Robert has also served as a National Media Spokesperson, Management Consultant, and Executive Coach for companies like Capital One, FitBit, Buffalo Wild Wings, Microsoft, Carnival Cruise Lines, Deloitte Consulting, McCormick & Spice, IFF, Plus Consulting, and Falcon Credit Management.

Robert was born in Pennsylvania. He was educated at Swarthmore College, where he received his Bachelors of Science in Psychology, and the University of Pennsylvania, where he received his Masters in Applied Positive Psychology (M.A.P.P.), an ivy-league degree held by only a few dozen people in the world. Robert lives in Los Angeles.

 

SELECTED LINKS:

IG, FB and Twitter: robmackofficial
Direct download: Ep_PrimalBlueprint_RobMack.mp3
Category:general -- posted at: 8:00am PST

One of the more exciting developments over the past few years has been the explosion in population genetics research. People are a diverse lot, and even though we’re all people who essentially want the same things out of life (and we’re working with the same basic machinery), there’s a lot of wiggle room. It’s not just information for curiosity’s sake. The information researchers are uncovering about human ancestry can have real ramifications for how said humans should eat.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Apr112018-HowAncestryMightInformYourFatChoices.mp3
Category:general -- posted at: 12:00pm PST

In today’s show, host Lindsay Taylor talks to Shawn Mynar, NTP, a holistic nutritionist whom you might know as the host of the popular podcast The Keto For Women Show. Shawn is an expert on helping women heal and achieve optimal health through a ketogenic diet and supportive lifestyle modifications. While Shawn’s practice focuses on helping women navigate the world of keto, the information in today’s show will be relevant to everyone! Some of the topics they cover include:

Who benefits from keto? What are the various motivations of the women with whom Shawn works to go keto?

 

Tips for making the transition to keto as smooth as possible. How do we set ourselves up for success? Are there things that women in particular might want to consider?

 

Are there “rules” for keto that we should all be following? How do you achieve “food freedom” or metabolic flexibility?

 

When it is better to try to heal yourself before making any major dietary changes, versus using dietary changes to heal yourself?

 

Analysis paralysis is real! What can people do to get going even if they feel overwhelmed by the transition to keto?

 

How does Shawn help people find the optimal number of calories to eat, the correct macros for their specific needs, etc.? Intuitive eating is the ultimate goal, but how do we get there, especially for people who have a history of yoyo dieting or people whose metabolisms aren’t otherwise healthy to start?

How does Shawn help her clients develop a mindset that leads to success?

 

MORE ABOUT SHAWN:

Shawn Mynar is a holistic nutritionist based out of Boulder, CO. After years of chronic health issues, Shawn was able to regain complete health by changing the food she puts on her plate, the lifestyle choices she makes, and the mindset she brings to daily life. She now has made it her life’s mission to help others understand and implement the power of using food as medicine, specifically with a high-fat, low-carb approach. She has an online holistic nutrition practice specializing in women’s health, autoimmune disease, hormonal imbalances, and gut health. She also teaches a group class, The Fat Burning Female Project, that takes women through the process of becoming keto-adapted with a safe, effective approach. Shawn shares her knowledge and experiences with the masses on her website shawnmynar.com.

 

Direct download: Ep236_PrimalBlueprint_KRD_ShawnMynar.mp3
Category:general -- posted at: 10:30am PST

Most people learn about ancestral health through books and blogs, which makes sense—Primal folks tend to be big readers, and the complexity and depth and constant evolution of the knowledge almost requires the written word for proper transmission. But a well-produced, beautiful film with great content has a unique effect on viewers. The combination of video and audio are more convincing than prose to our lizard brains, making documentaries a great vehicle for the introduction of a radically new idea. Skilled creators in the paleo space have taken note, producing some excellent ancestral health documentaries.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Apr102018-InsightsAndTrendsInAncestralHealthDocumentaries.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Paul Robinson - fellow thyroid patient and author of Recovering With T3: My Journey from Hypothyroidism to Good Health Using the T3 Thyroid Hormone. Paul became ill with hypothyroidism just before the age of 30. He is 60 this year (2018) and has accumulated a wealth of knowledge on thyroid and adrenal dysfunction.  His scientific background enabled him to fight through the morass of misinformation and recover his health. Paul, was put on the most common thyroid treatment to begin with  - Levothyroxine (also known as Synthroid or T4). However, the majority of his symptoms remained, much like they do for many on T4-only therapy. Over time he became even more ill, with both low cortisol and low thyroid symptoms.

Paul saw many endocrinologists and doctors. Many of these were privately paid for, as he got more desperate and worried about losing his career. Eventually, he realized that he had to figure out what was wrong himself.  During this time he was told, "You will have to live with it", "You have Chronic Fatigue Syndrome", "You cannot have a thyroid issue, as your thyroid results are within range". All of these were nonsense! Paul eventually recovered. But the costs were great. Over a 10-year period, the struggle had cost him his career, and relationships were damaged.  Paul's own family doctor at the time was so impressed with the work he had done to get well - she suggested he write about it.

In the Recovering with T3 he describes how he recovered from thyroid and adrenal hormone issues. Paul did get well again, after he had been written-off by numerous medical professionals. In the process of getting well he developed a safe protocol for using the T3 thyroid hormone (Liothyronine). This protocol is explained in detail in the Recovering with T3.  In order to fully recover he developed an innovative approach that he details in his second book Circadian T3 Method (CT3M) which can correct adrenal function in many cases.

Paul has now been taking T3-Only (T3-monotherapy) for over 20 years now. He has has worked with thousands of thyroid and adrenal patients, via many Internet forums, and some one-on-one coaching sessions. He knows that every individual thyroid patient needs a solution that suits him or her. All the thyroid hormone treatments have a role.  With good clinical judgment, and all the available thyroid treatments, there is no reason for anyone to continue without symptom relief.

Paul continues to be active as an advocate for thyroid patients through his website: http://recoveringwitht3.com. He also has a Facebook page where he posts relevant information from time to time:https://www.facebook.com/recoveringwitht3

Direct download: Ep_PrimalBlueprint_PaulRobinson.mp3
Category:general -- posted at: 8:00am PST

Host Brad Kearns starts off with a fake question he asks on his own behalf: Should a keto enthusiast fast in the morning or drink a macronutrient balanced, nutrient-dense green smoothie? This relates to Brad's recent experiment with increased caloric intake, inspired by his Primal Endurance show #133 with Dr. Tommy Wood. We get into the details of the autophagy benefits derived from both fasting and doing challenging workouts. Additional listener questions are covered, including one with some important commentary about sleep--the importance of darkness and the drawbacks of excess artificial light and digital stimulation after dark. Enjoy the show and send your questions for the keto-themed show to info@ketoreset.com
 
Direct download: Ep234_PrimalBlueprint_KRD_BradQ26A.mp3
Category:general -- posted at: 12:00pm PST

Google searches for this question have shot up in recent weeks. I’m not surprised. An unprecedented number of people went keto in January purely as a quick weight loss hack, and now they’re looking to transition off of “this weird diet.” Tortillas and bagels beckon, after all. This is the wrong way to approach keto—obviously. It’s not a quick hack. It isn’t magic, and if it were magic, the magic takes awhile to happen.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Apr042018-WhatHappensAfterKeto.mp3
Category:general -- posted at: 12:00pm PST

Generally speaking, the basic Primal Blueprint for fitness and physical activity applies equally to men and women of all ages. Lifting heavy things works in everyone. Sprinting is a fantastic way—for anyone who’s able—to compress workouts and improve training efficiency. Improving one’s aerobic capacity through easy cardio doesn’t discriminate between the sexes. And everyone should walk, hike, garden, and perform as much low level physical activity as possible. These basic foundations—the 30,000 foot view of fitness—don’t really change across age or sex.

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Apr032018-WomensFitnessShouldItChangeWithAge.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Arriane Alexander about putting yourself out there in the social media world through video! Arriane is a “rock your life coach” and has a Masters Degree in Spiritual Psychology. She helps entrepreneurs step into new possibilities so they can create a life and career they’ve always dreamed of. She spent over 12 years as a high level executive in the fashion business and walked away from that successful career to follow a heartfelt dream of succeeding in the entertainment industry and as a transformational Life Coach. Today, she works consistently as an Actor on TV shows like Justified, Grey’s Anatomy and The People vs O.J. Simpson. She is also the Host of two TV shows, and has booked numerous TV commercials. In other words, she has created the life of her dreams, and as a Rock Your Life coach for over a decade, she helps women do the same in a fun, inspired, and transformative way.  She works with clients all over the world –Entrepreneurs, Health and Fitness Experts, and Executives to help them overcome their fears, self-doubt and any other obstacles blocking their path, to create the foundation for their new life, and a journey to take them there.

Arriane’s Website
Arriane’s YouTube Videos
3 Free Videos

Direct download: Ep_PrimalBlueprint_ArrianeAlexander.mp3
Category:general -- posted at: 8:00am PST

Host Brad Kearns talks about his month-long and still running experiment with increasing his overall caloric intake (and consequently allowing for an increase in carbohydrate intake). The experiment was inspired by his NourishBalanceThrive.com consultation with Dr. Tommy Wood, the content of which was presented on a previous Primal Endurance Podcast. Brad’s detailed NourishBalanceThrive test results suggested some deficiencies that might be righted with custom supplements as well as a superfood “green” smoothie.

Brad embarked on a grand experiment to significantly increase his overall food intake—of course focusing on highly nutritious foods with little or no empty calories. Brad reports an improvement in athletic performance and especially recover. He went all-in with this test, including indulging in fabulous Las Vegas buffets, occasional carb binges, and big-time green smoothies in the morning. The early results of the experiment pose an interesting question: could there be a different set of rules and decision-making processes for someone in the category of optimal body fat, good blood numbers, and ambitious athletic goals, versus someone with metabolic damage and/or wanting to reduce excess body fat? Brad and Dr. Lindsay will look into this matter with further research and self-experimentation (stay tuned for a future show where Lindsay varies fat intake up and down from daily expenditure level to track effects on blood ketones). 

Direct download: Ep232_PrimalBlueprint_KRD_BradsExperimentWithIncreasedCaloricIntake.mp3
Category:general -- posted at: 10:00am PST

Imagine money is no object. Imagine you wield absolute control over the scientific community and can direct it to run whichever study you desire. If you can dream it up, they’ll get the subjects, produce the money, and make it happen. All you need to come up with is the overarching design. What would you choose? What do you wonder? What questions do you want answered once and for all?

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)

Direct download: MDA-Mar272018-5StudiesIdLikeToSee.mp3
Category:general -- posted at: 12:00pm PST

Elle Russ chats with Lauren Lobley - author of The Accidental Paleo: Easy Vegetarian Recipes for a Paleo Lifestyle.  Lauren is a Canadian born-and-raised former pastry chef turned healthy chef. Together with her husband, Ted, and 22-month-old daughter, Madison Grace, they run and operate a yoga studio in Malibu, California, where Lauren provides the freshly baked vegan gluten-free granola, and Ted teaches the best class on this side of Malibu.

 After culinary school, she joined the ranks and worked her way up as head baker to celebrity chef and Food Network star, Duff Goldman, churning out thousands of cakes a week at his West Hollywood location. Realizing how terrible she felt by consuming so much gluten, dairy, and sugar, Lauren began recipe testing with one goal in mind: to make healthy food taste good. She blogged about her experience on her website, Delectable You, and began featuring her recipes both on that site and on her increasingly popular YouTube channel.

 

Direct download: Ep_PrimalBlueprint_LaurenLobley.mp3
Category:general -- posted at: 8:00am PST

Keto is red hot these days, and it’s not going away anytime soon. Call it the latest dietary fad, but keep in mind a great insight Robb Wolf told Joe Rogan on his podcast: keto was “likely the default human metabolic state” over the past 2.5 million years of human evolution. Only with the extremely recent (on the evolutionary timeline) advent of civilization have we been stuffing our faces with carbs and snuffing out our magnificent ability to generate ketones as a clean-burning alternative fuel source to dietary carbohydrates. And we certainly were compelled to evolve a highly efficient mechanism to keep our high energy demand brains fueled with glucose or the glucose-like substitute of ketones at all times—for this was a matter of life or death in primal times. When our ancestors were starving, they needed to keep working hard, and concentrating hard, to find food!

(This Mark's Daily Apple article was written by Mark Sisson, and is narrated by Tina Leaman)


Megan Roberts (née Hall) is the Scientific Director of Nourish Balance Thrive. In September, 2017, she co-authored a paper that was published in the prestigious journal Cell Metabolism entitled A Ketogenic Diet Extends Longevity and Healthspan in Adult Mice that was widely commended in the scientific community. In this podcast, Megan sits down with host Lindsay Taylor to discuss her program of research and the most important and exciting findings from that study. They talk about the difference between lifespan and healthspan (hint: you want both) and the evidence for how a low-carb ketogenic diet can contribute to both.

 

Taking a step back, Megan gives a brief lesson in Research Methods 101: What are the benefits and limitations of non-human research (e.g., studies conducted on mice)? Where can we and where should we not extrapolate from this type of research to human interventions? What do we know and what do we not know at this point about the ketogenic diet? Finally, Megan tells us what advice she gives people who are interested in adopting a ketogenic lifestyle and why it doesn’t work to try to micromanage your diet.

 
Direct download: Ep230_PrimalBlueprint_KRD_MeganRoberts.mp3
Category:general -- posted at: 11:00am PST