Primal Blueprint Podcast

Description: Elle Russ chats with Integrative Physician Gary E. Foresman MD about an often overlooked topic in thyroid discussion...HYPERthyroidism.  While Hashimoto’s disease, hypothyroidism, and Reverse T3 hypothyroidism are widespread and on the rise, having hyperthyroidism (an overactive thyroid gland) can be even more dangerous and problematic than having an underactive thyroid.  Too many doctors are uninformed on how to diagnose and treat the various nuances behind thyroid disorders—leaving millions of patients un-diagnosed or symptomatic.  Dr. Gary E. Foresman, MD, is not only a Primal functional medicine doctor well-versed in all things paleo/primal, but also an informed integrative physician who Elle Russ chose to interview for her book, The Paleo Thyroid Solution.

When Dr. Foresman opened a private practice, he quickly became dissatisfied with the inability of established Western medical treatments to effectively treat many of his patients—many of which suffered from thyroid disorders. Determined to help his patients, he began investigating alternative therapies and has since expanded his training in many systems of healing—not just through Ayurveda, meditation, and stress management, but also using botanical, orthomolecular and functional medicine systems. His precise, scientific mind, combined with a holistic integrative perspective, makes him not only an exceptional diagnostician, but also a skilled practitioner who can therapeutically synthesize optimal healing modalities for each individual.

More in-depth commentary on thyroid issues by Dr. Gary Foresman can be found in The Paleo Thyroid Solution written by Elle Russ.

Direct download: Ep_163_PrimalBlueprint_GaryForesman_NEW.mp3
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I get a lot of industry news. I eat out a fair bit. I talk to people whose job it is to spot and track health trends. I'm privy to some of the greatest, most innovative minds in the alternative health community—my readers. And you guys are always sending me interesting links. Today, I'm going to discuss some trends of Primal interest. I might poke fun at some of them, and others might be relatively small-scale, but even the silly or minor ones point to interesting movements in the health and fitness zeitgeist.

So, what are the 9 I'm highlighting today?

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

Direct download: MDA-Apr042017-9TrendsOfPrimalInterest.mp3
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For all the focus on hearts and arteries, brain tissue and muscle mass, we tend to neglect one critical part of the body with dramatic influence over how we fare in later decades. It’s little surprise really. Feet don’t exactly garner much attention, let alone media time. Yet, the stakes are big.

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

Direct download: MDA-Mar302017-ThePlightOfTheModernFoot.mp3
Category:general -- posted at: 12:00pm PDT

Everyone reading this knows about the macronutrients. You’re all eating enough protein, fat, carbs, and the various sub-categories, like fiber, omega-3s, MUFAs, SFAs, linoleic acid, and so on. You know the major micronutrients, like magnesium, calcium, vitamin B12, and most of the minor (but still vital) ones, like plant polyphenols, iodine, and vitamin K2. Today I’ll be talking about the truly obscure nutrients. The ones health food hipsters were super into like, five years ago (“I’m taking beta-1,3-glucan, you probably haven’t heard of it, there’s only one group at Hokkaido University doing any research, you can only get it off the DarkNet using bitcoins”). The ones Grok was super into like, 50,000 years ago.

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

 

Direct download: MDA-Mar292017-5ObscureNutrients.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Dave Asprey, founder and CEO of Bulletproof, the world's first human performance and nutrition company.  Dave is a Silicon Valley investor and technology entrepreneur who spent two decades and over $1 million to hack his own biology. Dave is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast Bulletproof Radio, and author of the New York Times bestselling book, The Bulletproof Diet.  

Dave lost 100 pounds without counting calories or excessive exercise, used cutting-edge techniques to upgrade his brain and lift his IQ, and lowered his biological age while learning to sleep more efficiently in less time. In his new book, Head Strong, Asprey shows us that all of this is possible—and more. Using his simple lifestyle modifications (or "hacks") to take advantage of how the structure of your brain works, readers will learn how to take their mental performance to the next level. Combining the latest findings in neuroscience and neurobiology with a hacker-inspired "get it done now" perspective, Asprey offers a program structured around key areas of brain performance that will help you:

Power the brain with exactly what it needs to perform at its best all day long. Eliminate the sources of "kryptonite," both nutritional and environmental, that make the brain slower. Supercharge the cellular powerhouses of our brains, the mitochondria, to eliminate cravings and turn up mental focus. Reverse inflammation to perform better right now, then stay sharp and energized well into your golden years. Promote neuron growth to enhance processing speed and reinforce new learning—hotwiring your brain for success.

Asprey’s easy to follow, two-week program offers a detailed plan to supercharge brain performance, including: which foods to eat and which ones to avoid, how to incorporate the right kinds of physical activity into your day, a detox protocol for your home and body; meditation and breathing for performance, recommended brain-boosting supplements; and how to adjust the lighting in your home and work space to give your brain the quality light it thrives on. A better brain—and a happier, easier, more productive life—is within reach. You just need to get Head Strong!

Direct download: Ep_162_PrimalBlueprint_DaveAsprey_NEW.mp3
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You are not the person you were fifteen years ago. The cells that compose your tissues and deliver oxygen have been recycled many times over. Your face has changed. You move differently. You’re probably slower and weaker, or, depending on your daily habits, faster and stronger. As it becomes available, you incorporate new information into your belief system. Even the neat narrative we imagine we’re orchestrating unbroken in our heads has nightly intermissions lasting hours during which we have no real clue what happens.

 

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

Direct download: MDA-Mar282017-TheEmpathyEffect.mp3
Category:general -- posted at: 12:00pm PDT

Autoimmune diseases really throw the body for a loop. You're attacking your own tissues. Your inflammation is sky high. What's usually good for you—like boosting the immune system—can make it worse. You'll often restrict eating certain foods that, on paper, appear healthy and nutrient-dense. You take nothing for granted, measure and consider everything before eating or doing it. Sometimes it feels like almost everything has the potential to be a trigger.

Is it true for exercise, too? Must people with autoimmune diseases also change how they train?

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

Direct download: MDA-Mar232017-HowToExerciseWithAnAutoimmuneCondition.mp3
Category:general -- posted at: 12:00pm PDT

A few years ago, I wrote a long post listing cosmetics, soaps, and other personal products made with healthy, non-toxic ingredients. It's a sad thing when you basically have to assume the worst about the average product designed to be slathered all over the largest organ of your body—your skin. But that's the situation in which we find ourselves now.

Today's post is an update of sorts. What products am I using? Which ones have I used? And are there any others that I can safely recommend? It won't be as comprehensive as the last one. It will be more personal.

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

Direct download: MDA-Mar212017-19_PersonalCareProductsIUseOrLike.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Helen Marshall who faced a long list of debilitating digestive and mental health issues until she turned to a Primal diet in a desperate attempt to reset her health.  Initially, the prospect of food elimination sounded insane to her but Helen has never looked back since.  Amazed with how her health transformed solely by changing the foods she ate, Helen felt called upon to help other women realize that their health problems were not their fault and that they were not alone.

Helen started a blog to share recipes and soon realized that many people felt "time-poor" and often complained of "falling off the wagon."  Helen created a food range of Primal Alternatives to the foods we love and started to produce from home and sell at her local farmers’ markets, cool cafes, gourmet pizza shops and health shops.  The feedback Helen got was that her Primal Alternative range was life-changing for people.  Helen ultimately became a  Primal Health Coach and now runs a thriving and successful global health coaching business. Helen is inspired to bring Primal Alternative to the whole of Australia and she has franchised her successful business model to empower creative Moms like her with a passion for Primal, to run a successful business from home. She has called this the Primalista Licence, and Helen is always looking to recruit new Primalista's to her supportive community!  Helen lives on 100 acres alongside a multitude of kangaroos in the Australian bush.

Direct download: Ep161_PrimalBlueprint_HelenMarshall_NEW.mp3
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Back in 2008, I provided a brief look into deconstructing egg carton labelling. That simple guide to egg purchasing has gotten a fair amount of attention and shares over the years, so I’m revisiting the subject to update and elaborate where it makes sense. I don’t see eggs ever losing their place in paleo/Primal eating, and I know others share my enthusiasm.

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

Direct download: MDA-Mar222017-HowToBuyAndAppreciateEggs.mp3
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In 2002, Gary Taubes penned a New York Times piece that questioned the legitimacy of the presiding low-fat dogma. His article made a persuasive case for the safety—and metabolic urgency—of eating more animal fat and fewer carbs. It shifted the national conversation on healthy eating and paved the way for the rise of the ancestral health community. If the experts were that wrong about a healthy diet, what else were they getting wrong?

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

Direct download: MDA-Mar152017-SugarsDayIsDone.mp3
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Elle Russ chats with Robb Wolf about the surprising truth is that we are genetically wired to eat more and move less, the exact opposite of the advice we are often given.  Now there is a more customized weight loss solution that works with your body, a solution based not on arbitrary restriction of foods but on what works for YOU. Developed by former research biochemist, health expert, and bestselling author Robb Wolf, Wired to Eat offers an eating program, based on groundbreaking research, that will rewire your appetite for weight loss and help you finally determine the optimal foods for your diet and metabolism.

With his bestselling book, The Paleo Solution, Robb Wolf helped hundreds of thousands of people lose weight by eating a low-carb Paleo diet, but Paleo is only a starting point, not a destination.  Now, he'll share a more customized way of eating that may be the key to permanent weight loss and better health. You'll start with Wolf’s 30-Day Reset to help you restore your body's blood sugar levels, repair your appetite, and reverse insulin resistance. There are more than 70 delicious recipes, detailed meal plans, and shopping lists to aid you on your journey. Wolf also includes meal plans for people who suffer with autoimmune diseases, as well as advice on eating a ketogenic diet. Once you've completed this phase of the plan, the unique 7-Day Carb Test will help you determine what amounts and types of carbs you can tolerate.  No more guessing. Now you can find out for yourself which foods you can and cannot eat, instead of relying on a one-size-fits all diet. Transform your diet by discovering your personalized weight loss blueprint with Wired to Eat.

Direct download: Ep_160_PrimalBlueprint_RobbWolf_NEW.mp3
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Last month, I installed an infrared sauna in my house. A company offered it to me to try out, and I was willing to give it a go, knowing a little about them already. It also inspired me to dig into the research—to test it personally but also to see what studies had demonstrated in terms of benefits. I'll say I've been pleased with what I've found from both angles.

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

Direct download: MDA-Mar142017-AreInfraredSaunasBeneficial.mp3
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By next year, Americans are expected to spend nearly 11 billion dollars on skin care annually. By some estimates anyway, the biggest share of this market goes to “anti-aging” products. Anti-aging… As I noted in an offhand way a few years back, there's a certain enjoyment in looking good naked (or just looking good), and there’s nothing wrong with that. Looking “good” is largely a reflection of optimum inner health—nothing un-Primal about that. Great health is what we’re all here for. The “extra” rewards that come with it aren’t anything to shake a stick at—or to be sheepish about.

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

Direct download: MDA-Mar092017-APrimalLookAtSkinCare.mp3
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The older you get, the more important strength, agility, power, and lean mass become. This isn't how most people approach old age. They expect strength and all the other trappings of physical capacity to degenerate, and so they do. It's what happens all around us, every day. Seniors are feeble, right?

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


Mark Sisson chats with Christine Hassler, best-selling author of three books, most recently Expectation Hangover: Free Yourself From Your Past, Change your Present and Get What you Really Want. She left her successful job as a Hollywood agent to pursue a life she could be passionate about. For over a decade, as a keynote speaker, retreat facilitator, spiritual psychologist and life coach, and host of the top-rated podcast “Over it and On With It”, she has been teaching and inspiring people around the world. Christine believes once we get out of our own way, we can show up to make the meaningful impact we are here to make. Christine is also on the advisory board for our Primal Health Coach Program.

Direct download: Ep159_PrimalBlueprint_ChristineHassler.mp3
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There’s a saying that people who snore always fall asleep first. My days of overnight sports chaperoning and group camping trips have frequently confirmed that notion. Most people would say that snoring is less a problem for the snorer than anyone lying awake in the vicinity, and on those specific nights in memory I probably thought as much. But the health researcher in me knows there’s more to the story.

 

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

Direct download: MDA-Mar012017-IsSnoringReallyAHealthProblem.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with husband/wife team Cindy Lu and Earl Martin who founded Malibu Essential Oils in 2013. After experiencing profound personal benefits, their curiosity led them to become Internationally Certified Aromatherapists. Now they blend both their classical training with modern essential oil usage which includes internal applications. They are education driven, teaching classes weekly in various locations. They believe that aromatherapy is a healing art and they enjoy helping their clients choose the purest oils available and let them develop their own personal style that they feel is safe, beautiful and effective. As master blenders, their unique oil offerings such as High on Life (an energizing mood booster), Brain On (for mental clarity), Deep Sleep and Sex Mix are sought after week after week. They also create customized blends based on client needs, scent preferences and muscle testing.

With clients worldwide, private consultations are available in person, via phone or Skype. Their mentor program trains oil enthusiasts to become a part of their team, build their own essential oil businesses or become healers in their own homes. Googling "essential oils" is a rabbit hole of unregulated yet FDA restricted advice that is hard to decipher in its contradictions and opinions. Cindy and Earl like to teach people their options and how to find the most reliable information and the purest oils. Don't let the confusion and the ineffectiveness of many store bought brands discourage you. Therapeutic grade oils are versatile and gentle, yet potent enough to effect real change.  Cindy Lu is also the author of the internationally acclaimed dating book, The Four Man Plan, a Love Coach and Ian ntuitive Interdimensional Guide. Earl is an Emmy nominated post-production sound mixer with TV credits such as Curb Your Enthusiasm, Wilfred and The League. Earl is very excited to have just started  the Primal Blueprint Health Coach program. Cindy and Earl are both living a Primal lifestyle.

Direct download: Ep158_PrimalBlueprint_CindyLuEarlMartin.mp3
Category:general -- posted at: 7:55am PDT

Humans are competitive animals. We like a challenge because it compels us to rise to the occasion, prove ourselves, get better at something, or become a bigger version of ourselves. For people, challenges are like hormetic stressors—they often cause suffering and require hard, unpleasant work but provoke a beneficial response that makes us stronger than we were before the challenge.

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

Direct download: MDA-Feb282017-8PrimalFoodChallengesYouCanTake.mp3
Category:general -- posted at: 12:00pm PDT

 

Sometimes it seems like this world is built for extroverts. The most successful politicians, entertainers, and public figures are (or at least come off as) extroverts. One of the “Big 5” personality traits we use to judge and praise people is extraversion (Introversion, falsely assumed as simply the lack of extraversion, doesn’t merit mention.) Certain studies suggest that extroverts make more money than introverts, on average. Extroverts tend to be happier than introverts, regardless of the cultural context. Introverts are more likely to suffer from depression and asthma.

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

Direct download: MDA-Feb222017-ThePersonalityFactor.mp3
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Intermittent fasting, schmittermittent schmasting. The hot new trend is the extended fast—eating nothing and drinking only non-caloric beverages for no less than three days and often as many as 30-40 days. A mere compressed eating window this isn’t.

If fasting for more than three days sounds riskier than just skipping breakfast, you’re right. Long fasts can get you into trouble. They’re a big commitment. You shouldn’t just stumble into one because it sounds interesting or some guy on your Twitter feed wrote about it.

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

Direct download: MDA-Feb232017-AreLongFastsWorthTheRisks.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Roland & Galina Denzel about their new book Eat Well, Move Well, Live Well - 52 Ways to Feel Better in a Week.  Roland is a weight loss coach whose first client was himself! Overweight his first 35 years, he lost over one hundred pounds in 2003, and has kept if off since. Along the way, Roland developed a passion for health, fitness, and nutrition that’s not only kept him slim and healthy, but allowed him to help others just like himself through his writing and coaching. Roland is an IKFF trained kettlebell coach, a certified personal trainer, and a sports nutrition and weight loss coach through Precision Nutrition. He has co-authored five books, including The Real Food Reset, and Man on Top, which was inspired by his own journey to becoming healthy, slim, and fit.

Galina Denzel specializes in helping people in chronic pain and helps her clients return to a life of functional movement after an injury, accident, or trauma through a variety of corrective exercise methods and healing modalities. Galina is a Nutritious Movement certified Restorative Exercise Specialist, certified personal trainer, nutrition coach, author and educator. She is the author of The Real Food Reset and Man on Top in English, as well as The Art of Real Food in Bulgarian. Together, Roland and Galina have a health coaching practice, serving local and online clients, in Orange County, California. They write and podcast regularly at EatMoveLive52.com.

 

 

Direct download: Ep157_PrimalBlueprint_RolandGalinaDenzel.mp3
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Last week, Chris Kresser wrote a great article discussing the emerging—and likely causative—link between poor gut health and childhood misbehavior. He explained potential mechanisms for the association, as well as solutions to counter it.

But as any parent knows, getting a picky child to adopt your arsenal of perfect gut-supporting foods and supplements isn’t always easy. Not every kid immersed in the righteous anger of the terrible twos will stop what he’s doing to drink sauerkraut juice, nibble on kimchi, take resistant starch, drink kefir and bone broth.. It’s certainly a major part of the problem and the solution, but are there any other dietary causes? What else can a parent try to stem the flood of tantrums?

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

Direct download: MDA-Feb212017-SomePrimalAnswersForKidsProblemBehaviors.mp3
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In recent years, I’ve regularly vouched for the gut as our long-abused secondary brain. Given what most of us grew up learning in school, it can feel like a mammoth shift. Science and philosophy have long revered the brain as seat of consciousness, even the seat of humanity itself. But when it comes down to it, everything is interconnected. Our consciousness extends well beyond the brain. How we feel and who we are encompasses a much more expansive and intricate system than any of us learned in high school biology. At the center of this paradigm revision is something called the vagus nerve.

Vagus…as a word it sounds a little off-putting. If someone called me a vagus, I’d probably be mildly offended. But the literary origins of this word are actually kind of mystical: “vagus” in Latin translates to “wandering.” And I’d struggle to find a more apt definition.

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

Direct download: MDA-Feb162017-WhatIsTheVagusNerve.mp3
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Here at Mark’s Daily Apple, I avoid writing off anything without first investigating it. I keep one foot in the “alternative” health world and one in the “conventional” realm, making sure to maintain a skeptical—but openminded—stance on everything. There’s no other way to do it, if you’re honest. At least as far as I can tell.

No, not every alternative therapy works. A lot of it is pure hogwash. But whether we’re talking about off-label uses of conventional drugs and illegal drugs, natural pharmacological agents, or downright outlandish-sounding interventions, some therapies are worth considering. Not trying, necessarily. Considering.

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

Direct download: MDA-Feb152017-8AlternativeTherapiesWorthConsidering.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Jeff Scot Philips -  a nutritionist, professional speaker, and the author of BIG FAT FOOD FRAUD. In his early twenties he founded the company Fit Food, a food delivery company that sold healthy meals to gyms, weight loss centers, and grocery stores. He then co-founded a food manufacturing business, producing and private labeling meals for other companies and brands. Topics discussed in this episode:  ”Edutising": how food companies disguise advertising as education, and why consumes shouldn't trust anything you see in the news. How food companies turned gluten-free, among other trendy things, into a scam and why health food can be worse for people than junk food. The various ways food companies manipulate nutrition facts and ingredients, why they do it, and how to look out for it. Working with the USDA / FDA, and how lethargic, and sometimes harmful, they are (e.g. making food companies put sugar --breads, pastas, etc. -- in frozen dinners, and how the FDA told Jeff that unless his food starts making people sick, they didn't want to regulate him. Why the FDA's new food labels (2018) will be even worse for consumers than they are now.

Direct download: Ep156_PrimalBlueprint_JeffScotPhilips.mp3
Category:general -- posted at: 7:55am PDT

Every pregnant woman I’ve ever known has hated the oral glucose tolerance test. Yet, they still do it. Drinking a tall glass of sickly sweet orange-flavored glucose water on an empty stomach is thoroughly disgusting, but it, apparently, offers a rare and valuable glimpse into the state of a woman’s perinatal health.

What they’re testing for is gestational diabetes mellitus—a variant of diabetes characterized by pancreatic insufficiency during pregnancy.

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

Direct download: MDA-Feb142017-APrimalLookAtGestationalDiabetes.mp3
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I’ve always believed you could tell a lot about a person based on when they laugh. Or if they laugh at all. Laughter provides a brief but in-depth window into arguably the most enigmatic organ in the body—as well as the idiosyncrasies at work for that individual.

I’ve suggested before that we adults take life way too seriously . Compared to the average child, who belts out around 400 laughs a day, we summon a measly 15-18 per day. Somehow I think we’re missing out with all that seriousness—mentally and maybe even physically.

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

Direct download: MDA-Feb092017-HumorForHealth.mp3
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We’re a little more than a month out from New Year’s, and most people have abandoned their resolution efforts. Gyms are emptying out; the squat rack is free again. Cars are piling up in the drive-thrus, the farmer’s markets are noticeably emptier. Was it all for naught? Are the grand visions, the big plans, the lofty resolutions really going to culminate in a sad sputter…a fizzle? Will one-time optimists resign themselves to just another personal failing, another reason to slink back into despair? If January is about hope and ambition, what’s the lesson for February?

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

Direct download: MDA-Feb082017-TheProblemWithSelfImprovementCulture.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Dr. Gary E. Foresman about breast health, breast cancer prevention and a variety topics surrounding breast health (This episode is part 3 of 3 podcasts dedicated to this topic). When Dr. Foresman opened a private practice, he quickly became dissatisfied with the inability of established Western medical treatments to effectively treat many of his patients—many of which suffered from thyroid disorders. Determined to help his patients, he began investigating alternative therapies and has since expanded his training in many systems of healing—not just through Ayurveda, meditation, and stress management, but also using botanical, orthomolecular and functional medicine systems. His precise, scientific mind, combined with a holistic integrative perspective, makes him not only an exceptional diagnostician, but also a skilled practitioner who can therapeutically synthesize optimal healing modalities for each individual.  In-depth commentary by Dr. Foresman in the new #1 bestseller The Paleo Thyroid Solution.

Direct download: Ep155_PrimalBlueprint_GaryForesman_BreastHealthPt3.mp3
Category:general -- posted at: 7:55am PDT

Every year, it’s the same thing: U.S. News and World Report ranks 38 of the most popular diets from best to worst. And every single time, the paleo diet—or some variant, in this case the Whole30 plan—comes in dead last. I’ve written about this before. You know my stance. You know how silly the whole thing is, and why you shouldn’t care about a ranking, especially when you’ve transformed your health eating the “worst diet in the world.”

Frankly, I’m skeptical these reports have much impact anymore.

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

Direct download: MDA-Feb022017-WhatsWrongWithTheBestDiets.mp3
Category:general -- posted at: 12:00pm PDT

Earlier this month, a reader posed a fantastic question that prompted today’s post. It was long, so I’ll give the choice bits rather than quote the entire thing:

Where do I start? I’d be interested in seeing your opinion on the relative impact of various primal lifestyle changes… Eating “clean” would be a 10, etc… but what about subtler things like sprinting, IF, quality sleep, sunlight, and play… So I guess I’m asking you to write on a 30,000ft level, how all these things interplay and what their relative contributions are to overall wellness.

Where does one start indeed?

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

Direct download: MDA-Feb12017-WhereDoIStart.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Drew Canole—a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time. As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of super-foods to make juicing easy no matter your busy schedule.

Direct download: Ep154_PrimalBlueprint_DrewCanole-2.mp3
Category:general -- posted at: 7:55am PDT

The most basic advice I can give about hiking is to go find a natural space and walk around. That’s it. It’s not sexy or particularly exciting, but it’s good enough.

I do have some additional thoughts, though. If you want to get deeper, if you want to “upgrade” or “hack” your hiking, you’ll find today’s post useful. I’m going to offer some ideas on how to get the most out of your forays into wilderness.

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

Direct download: MDA-Jan312017-14PrimalTipsForBetterHiking.mp3
Category:general -- posted at: 12:00pm PDT

What’s motivating you right now? How do you feel yourself settling into the practices you’ve adopted since the first day? Even if you’ve experienced some wavering (that’s no reason to abandon the venture, you know), what brings you back to the center of your intention? How do you reclaim the moment?

Reclaim the moment…. A rather powerful concept. It reminds us that—at any time—we can realign ourselves with the now. Moving our attention from the past (regret) or the future (pessimism, anxiety), we claim the potential of the present. We apply ourselves mindfully. In possessing the moment, we achieve self-possession.

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

Direct download: MDA-Jan192017-4WaysToHarnessMindfulnessForHealthGoals.mp3
Category:general -- posted at: 12:00pm PDT

Some people don’t need any help finding physical challenges. They naturally and intuitively figure out ways to engage physically with the world and test their prowess. But that’s not everyone, or else we’d see people sprinting down the street, hurdling park benches, climbing flagpoles, and swinging from tree branch to tree branch. It’d be a cool world, to be sure. It’s just not the one we live in.

In this world, where physical challenges are usually optional, we have to go looking for them.

What are some fitness challenges to try? I’ve got 11.

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

Direct download: MDA-Jan182017-11PhysicalChallengesToTakeThisMonth.mp3
Category:general -- posted at: 12:00pm PDT

A big reason most people never stick to a serious exercise routine is that the benefits most people are interested in take a while to appear. Fat loss, muscle gain, boosts to strength, speed, and stamina—these physical manifestations of training adherence can take weeks and even months to show. That’s plenty of time for folks to give up, convinced exercise is just not for them.

I get it. I do. But that’s not a valid excuse for not exercising. You know it’s important, you know what the benefits are, and I’m not going to sugarcoat things: training is not optional.

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

Direct download: MDA-Jan172017-HowLongDoesItTakeForFitnessBenefitsToShow.mp3
Category:general -- posted at: 12:00pm PDT

Transitioning to the Primal Blueprint way of eating should be simple. There’s no need to invent the wheel at every meal. That said, it does likely mean shifting some of your routine in the kitchen. If you’re used to processed food, enjoy getting your hands a little messier. If you’re used to take-out, capitalize on the chance to use your creative skills. (Don’t worry, you’ve got an abundance of recipes and cookbooks right at your fingertips.) That said, all Primal cooks—beginners to old-timers—can make life easier with a few select tactics.

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

Direct download: MDA-Jan122017-PrimalTransition101.mp3
Category:general -- posted at: 12:00pm PDT

Not every challenge has to be massive. Not every action item needs to take you to the promised land of optimal health and body composition. Sometimes, you just want a writer you trust to devise a list of potential little mini-challenges, short self-experiments, and approachable action items.

This is that list. Browse it. Jump around. See what resonates. Then get moving, and make them happen. I’m partial to 1, 5, 9, 13, 19, 20, 22, 26, and 30. But I’m sure whichever you choose will help you succeed this year.

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


Brad Kearns welcomes back one of the most popular guests from the old days! Dr. Cate has been hard at work preparing the launch of her revised and updated bestseller DEEP NUTRITION originally published in 2008 and relaunching a 512-page masterpiece in 2017. Cate gives you the straight scoop on her favorite topics, particularly the disastrous misinformation about dietary fats that has been entrenched in conventional wisdom for decades. Cate details why "natural fats" are so critical to human health, and how refined high polyunsaturated vegetable oils are directly responsible for hundreds of thousands of premature deaths annually. They disrupt normal cellular function immediately upon ingestion, increase oxidative stress throughout the body, and damage brain function in particular; this is the #1 disease catalyst in modern life, an underlying factor in every chronic disease study.

Cate outs conventional wisdom as conducting a massive experiment to "feed modern humans the cheapest possible food and see what will happen." She outs researcher Ancel Keys as the dude who drove us toward bad fats and away from healthy fats ("he knew he was wrong too!," laments Cate). Speaking of losing weight, refined polyunsaturated vegetable oils are more likely to be stored and less likely to be burned than natural fats. In summary, here's how to save your life and optimize your health: Ditch refined high polyunsaturated vegetable oils (watch out when dining out; most restaurant food--fast food to fine dining--is soaked in these gnarly oils); eat more natural fats (eggs, meat, cheese, coconut products, olives/olive oil, avocados/avocado oil, etc.).

Direct download: Ep151_PrimalBlueprint_CateShanahan_pt1.mp3
Category:general -- posted at: 7:55am PDT

Yesterday I laid out the benefits of doing a kick-start program—what a good community challenge, elimination program or other total reset could offer you in reclaiming (or enhancing) health. For the most part, I believe in the power of these plans. Obviously, I organize one every year here. I’ve seen countless folks turn their well-being around—lose weight, build strength and stamina, relish new energy, reverse or dial back medical conditions, kick medications they thought they’d be on for the rest of their lives. A kick-start gave them enough structure, support and momentum to move beyond the drag force, and they’re flourishing today as a result.

And, yet, I’d be remiss to to say I haven’t seen them fail for some people. As a professional and a friend, I’ve witnessed (or at least heard the story after the fact) people getting fully sidetracked and even losing their footing on one of these plans. It happens, and there’s usually a clear reason why.

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

Direct download: MDA-Jan072017-NewYearPitfalls.mp3
Category:general -- posted at: 12:00pm PDT

You’re already quite Primal.

You know your way around a grocery store. I mean “around” literally: you know to shop the perimeter.

You’ve struck up relationships with vendors at the farmer’s market. The beet guy had Thanksgiving dinner at your house (being frank, the mashed beets were a bit much).

You read this blog every day, so you’re aware there’s another Primal Blueprint 21-Day Challenge kicking off next week. If not, read yesterday’s posts in which I give a heads up and ask what 2017 will mean for your life. But if you’re already a devoted Primal adherent, what’s in it for you?

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

Direct download: MDA-Jan042017-ThePowerOfAKickOffPlan.mp3
Category:general -- posted at: 12:00pm PDT

It’s 2017. There are old sci-fi stories set in 2017. Do Androids Dream of Electric Sheep?, the basis for Blade Runner, takes place in 2019. That’s just two years away. It’ll come faster than you think. The time to make anything happen is now.

But how?

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

Direct download: MDA-Jan032017-WhatWill2017MeanForYou.mp3
Category:general -- posted at: 12:00pm PDT

As the calendar draws toward the close of another year, I’m inclined to take stock of where the Primal vision stands. Are people slowly warming to the idea of Primal eating (and living), or are we merely seeing inconsequential, lateral shifts within the same old confines of conventional grain-based, saturated fat-averse, dietary “wisdom”?

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

Direct download: MDA-Dec292016-DietaryTrends.mp3
Category:general -- posted at: 12:00pm PDT

New Year’s Eve approaches. Parties beckon. Arsenals of alcohol accumulate. Whether you venture out into the wild night or keep it quiet with close friends and loved ones (that’s me), people will probably offer you a glass (or several) of something containing ethanol to mark the occasion. As always, it’s not about a right or wrong choice but about assuming responsibility for your health. I’ve heard a lot of readers over the years say going Primal has made them much more sensitive to the effects of alcohol. If you’ll be partaking, you can gird your system to deal with the incoming toxicity.

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

Direct download: MDA-Dec282016-APrimalNewYearsEveSurvivalGuide.mp3
Category:general -- posted at: 12:00pm PDT

I have been playing with ketones. Over the past couple years, I’ve tried a lot of ketone supplements, from KetoCaNa, Pruvit, Kegenix, to a few others. I’ve even accepted and tried a one-off from a person trying to break into the market who I failed to thoroughly vet; that time, I felt like I might die. No joke.

What have I noticed?

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

Direct download: MDA-Dec272016-MyExperienceWithExogenousKetones.mp3
Category:general -- posted at: 12:00pm PDT

It’s one of the unexpected upsides of the Primal Blueprint diet: learning/relearning the nuance of real food flavor. The experience doesn’t just reflect a psychological shift either. Taste acclimatization is a real, measurable thing.

What do we know about the process? Quite a bit actually. Some of it rather surprising….

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

Direct download: MDA-Dec202016-CanYouRetrainYourTaste.mp3
Category:general -- posted at: 12:00pm PDT

2016 is just about over. I’m not a big party animal, as you probably know. Instead of bashes and balls, what I look forward to most of all at the end of a year is the quiet reflection on what impacted me most. Which science developments, business achievements, and thought evolutions characterized my 2016 more than the rest?

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

Direct download: MDA-Dec222016-2016InReview.wav
Category:general -- posted at: 12:00pm PDT

Winter has come. That means different things to people based on their climate, but I’m of the opinion that winter is relative. You’d be right that the “cold” I face isn’t as objectively dangerous or unpleasant as the cold people in New York, Ottawa, Chicago, Warsaw, or Stockholm face. What’s cold to me in Malibu is short-sleeve weather in my native Maine—but it’s still cold to me today! “Feeling cold” is the defining characteristic.

Today, I’m going to tell you why you should appreciate and enjoy the cold season.

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

Direct download: MDA-Dec212016-8PrialThingsToAppreciateAboutTheWinterSeason.mp3
Category:general -- posted at: 12:00pm PDT

Today, I’m going to talk about the weird plant bits available in ethnic markets—spices, greens, roots, noodles, and fermented things.

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

Direct download: MDA-2016-14WeirdPlantBitsAndWhereToFindThem.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Stuart Tomc, a natural health aficionado and science guru who’s worked at a litany of blockbuster nutrition companies, such as Nordic Naturals, North American Herb & Spice, and currently CVSciences - the makers of PlusCBDoil.com. Stuart explains CBD and talks about the emerging science on CBD (cannabidiol) and fat-burning. Mr. Tomc is a recognized authority on dietary supplements, with twenty years of experience in the nutritional health industry. Formerly the Vice President of North American Herb and Spice, where he served for 10 years, in addition to his service as Global Educator for omega-3 market leader, Nordic Naturals, Mr. Tomc is known for his extensive print interviews and contributions to noted books on integrative medicine, as well as his 4000 radio appearances. A renowned educator, Mr.Tomc recognizes CBD and its multiple mechanisms of action to support human health, and envisions a new category of dietary supplements derived from agricultural hemp.

Direct download: Ep147_PrimalBlueprint_StuartTomc.mp3
Category:general -- posted at: 7:55am PDT

While I don’t consider Primal living particularly difficult, I think any behavioral shift can be tricky. It’s human nature to stick with what’s known. There’s a certain comfort in routine, however ill-advised our customary patterns are. And, let’s face it, some habits stick more than others. If only we were a more logical species, we might imagine, one able to simply encode the choices we know are good for us… Thankfully, our psychological blueprints are more complex than our gadgets, but that doesn’t mean we can’t optimize our settings and establish some tactical redirects.

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

Direct download: MDA-Dec132016-HowToEncodeBetterChoices.mp3
Category:general -- posted at: 12:00pm PDT

The older you get, the more the world challenges your balance. And when you’re pushing 80+ and a slight miscalculation can shatter your hip, balance is everything. Good balance lowers the incidence of those miscalculations. It’s essential for staying intact into old age.

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

Direct download: MDA-Dec142016-TheImportanceOfBalance.mp3
Category:general -- posted at: 12:00pm PDT

Today I’m taking on a mammoth in the living room so to speak. Based on the emails I’ve received and the string of developments around the issue, it’s maybe a long time coming.

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

Direct download: MDA-Dec072016-APrimalTakeOnCannabis.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Dr. Gary Foresman about breast health, breast cancer prevention and a variety topics surrounding breast health (This episode is part 2 of 3 podcasts dedicated to this topic). When Dr. Foresman opened a private practice, he quickly became dissatisfied with the inability of established Western medical treatments to effectively treat many of his patients—many of which suffered from thyroid disorders. Determined to help his patients, he began investigating alternative therapies and has since expanded his training in many systems of healing—not just through Ayurveda, meditation, and stress management, but also using botanical, orthomolecular and functional medicine systems. His precise, scientific mind, combined with a holistic integrative perspective, makes him not only an exceptional diagnostician, but also a skilled practitioner who can therapeutically synthesize optimal healing modalities for each individual.  In-depth commentary by Dr. Foresman in the new #1 bestseller The Paleo Thyroid Solution.

Direct download: Ep146_PrimalBlueprint_GaryForesman.mp3
Category:general -- posted at: 7:55am PDT

How do I connect to the Grok narrative? Apart from providing a unique approach to writing about health and fitness, what does it mean and how does it impact my life and my decisions?

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

Direct download: MDA-Dec062016-HowTheGrokNarrativeMotivatesMe.mp3
Category:general -- posted at: 12:00pm PDT

Today’s guest post is by Katy Bowman, biomechanist and author of the bestselling Move Your DNA and a new release, Movement Matters, which examines our sedentary culture, our personal relationship to movement, and some of the global effects of outsourcing movement. I’m happy to welcome her back to Mark’s Daily Apple.

Ancestral health models have begun reaching beyond diet and have expanded to include sleep, stress, parenting practices, and movement. This leads to the question, “Can we better incorporate the ideas of ‘natural health’ into our holidays?”

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

Direct download: MDA-Dec12016-17GiftsThatWillMoveYou.mp3
Category:general -- posted at: 4:44pm PDT

Discover how international cuisine can offer unique nutritional benefits.

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

Direct download: MDA-Nov302016-My8FavoriteInternationalDishesToExpandYourPrimalPalate.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Dr. Brett Hill about his new book Nourish Without Nagging which helps parents to get their children to love eating healthy.  Brett is the co-host of two of Australia’s top rated health podcasts, public speaker, Paleo advocate, chiropractor, barefoot runner and author of numerous book and ebooks. His coaching and consulting have inspired thousands of people over the last decade to live a long, happy, healthy life full of energy and vitality.  In his early 20s, Dr. Hill realised that it was time to make a change. He had been the kind of child who was always sick – not terribly sick, but not terribly well either. For as long as he could remember he had suffered from coughs and colds at least half a dozen times a year, he didn’t sleep well, was low in energy and not particularly fit. He realised that he had been doing the same things over and over again (including regular doses of antibiotics) and kept getting the same results. He decided to do something different and followed the paleo/primal path to wellness.

Direct download: Ep145_PrimalBlueprint_BrettHill.mp3
Category:general -- posted at: 7:55am PDT

People used to think that bone, body fat, and other “structural” tissues are inert rather than metabolically active. The truth is that bone is incredibly plastic, responding to activity and nutrition, and that body fat is an endocrine organ in its own right, secreting hormones and shaping the way our metabolism works. What about cartilage? Can we do anything to improve its strength and function?

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

Direct download: MDA-Nov292016-HowToFeedTrainAndCareForCartilage.mp3
Category:general -- posted at: 12:00pm PDT

I’ve written about what to eat. I’ve written about what not to eat. I’ve even discussed the benefits of occasionally eating things you “shouldn’t eat.” I’ve written about skipping breakfast, eating a big lunch, and skipping entire days of meals altogether. I’ve discussed sleeping low (carb) and punctuating a low-carb diet with occasional high-carb refeeds. But I haven’t written very much about when to eat.

I won’t tell you when to eat. There are many paths. You must find the one that takes you to your goal. But there are some physiological “truths” that impact how we process food depending on what’s happening in our lives which seem to apply to all humans. I’ll discuss several ways to think about meal timing, and then you can decide which concepts make sense for you and your life.

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

Direct download: MDA-Nov232016-ShouldYouRethinkYourMealTimingForWeightLoss.mp3
Category:general -- posted at: 12:00pm PDT

Host Brad Kearns connects across the globe with the dynamic duo of Matt Whitmore and Keris Marsden, co-authors of Paleo Primer: A Second Helping—the long-awaited sequel to their bestselling Paleo Primer: A Jump-Start Guide to Losing Body Fat and Living Primally.

Matt and Keris cover an incredible range of topics, revealing of their broad expertise and personal passions for fitness, holistic health and nutrition, and cooking. Listen and enjoy topics like: Ketogenic eating and athletic training; how hot weather exercise can hamper gut health, and how you can rebuild gut health; doing health assessments with clients; how your skin reveals much about your health and immune function; how overstress can present as heart palpitations and racing mind in the nighttime; how fungal infections and low testosterone are related in males; and a four-week elimination diet with an addback favorite foods strategy. Yes, this dynamic duo can hold on just about anything, so enjoy this lively and informative show.

Direct download: Ep144_PrimalBlueprint_MattandKarenWhitmore.mp3
Category:general -- posted at: 7:55am PDT

Many of the most common prescription drugs affect the way we absorb, metabolize, utilize, and excrete vitamins, minerals, and other important health co-factors. People taking them deserve nutritional counseling. This is my quick and dirty attempt to encourage that.

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


Several years ago, I gave my take on the “personalized care” movement: the broad push to use a person’s genetic data to design optimal therapies, treatments, interventions, and pharmaceuticals. I was supportive and hesitantly optimistic, but I also acknowledged the limitations and drawbacks. Yes, genetics do determine how we respond to different therapies, and we can optimize medical care using the information—if we understand what our genes are saying and how they interact with the environment.

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

Direct download: MDA-Nov112016-PromisesAndLimitationsOfThePersonalizedCareMovement.mp3
Category:general -- posted at: 12:00pm PDT

The placebo effect isn’t just a necessary artifact of randomized controlled trials. It describes a very real effect that people can probably use to improve their lives.

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

Direct download: MDA-Nov162016-CanYouHarnessThePlaceboEffectForYourself.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Jimmy Moore about the various forms and benefits of fasting. Jimmy Moore catapulted onto the health scene in 2004 after a phenomenal 180-pound weight loss enabled him to come off of prescription drugs for high cholesterol, high blood pressure, and respiratory problems. He is the energetic personality behind the über-popular blog Livin’ La Vida Low-Carb and the host of the longest-running and one of the top-ranked iTunes health podcasts, The Livin’ La Vida Low-Carb Show. Jimmy also hosts two other active podcasts Keto Talk With Jimmy Moore & The Doc and Low-Carb Conversations along with the retired podcast Ask The Low-Carb Experts. He has interviewed over 1100 of the world’s top health experts and has dedicated his life to helping people get the best information possible about living healthy so they can make the right decisions for their health. Jimmy is the international bestselling author of The Ketogenic CookbookKeto Clarity, and Cholesterol Clarity along with the October 2016 release The Complete Guide To Fasting.

Direct download: Ep143_PrimalBlueprint_JimmyMoore.mp3
Category:general -- posted at: 7:55am PDT

In yesterday’s post, “My 7 Favorite Practices for Engineering the Good Life,” I included a curveball of sorts—right at the end. Chase down fear.

While all seven have been game changers, that one claims the pinnacle. The fact is, it’s the hardest one to embrace time and again, but it’s never ceased to move my life forward in very clear, tangible ways. Still, every time I have to talk myself through the same process.… How can I possibly take on something this substantial? What am I thinking? That one’s just too big, too complicated, too ambitious. This time, surely, you’ve overstretched, Sisson.

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

Direct download: MDA-Nov102016-HowToHarnessTheSelfEnhancementBias.mp3
Category:general -- posted at: 12:00pm PDT

Engineering the good life is about removing negative inputs as much as it is about adding positive ones. If a negative input confers momentary pleasure, removing it will remove some pleasure but add more.

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

Direct download: MDA-Nov082016-My7FavoritePracticesForEngineeringTheGoodLife.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Primal Pastures farmer and co-founder Paul Greive. Today's discussion includes how to navigate the various "grass fed" and other tricky food labels along with what it means to be a holistic, pastured livestock farmer.

Paul Greive is a pastured livestock farmer located in Southern California.  His company, Primal Pastures, focuses on raising animals outside on green pasture with fresh air, sunshine, and a species-appropriate diet. In addition to over 4,000 retail customers that order their meats online for home delivery, they also supply some of the best restaurants and butcher shops in Southern California, including the LA Dodgers and LA Lakers team meals. Currently they ship to CA, AZ, and NV. You can find more about Paul and his company via the links below.

Direct download: Ep142_PrimalBlueprint_PaulGreive.mp3
Category:general -- posted at: 7:55am PDT

Though few people reading this consider insects anything but a novelty, for many human cultures they were (and are) staple foods. Humans have been eating insects for millions of years, starting with our distant ancestors and continuing through the present day.

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

Direct download: MDA-Nov082016-EatingInsects.mp3
Category:general -- posted at: 12:00pm PDT

All of us are at various points in life subject to pain, loss and suffering. Whether we contend with something as severe as trauma or something difficult but normal like grief, anxiety or resentment, how do unresolved emotions linger within our physiology or even particular locations or functions within it? How might these feelings that we retain act as a wild card in our overall health? Finally, in keeping with this possibility, does “moving through” emotional suffering oblige us to move bodily toward healing?

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

Direct download: MDA-Nov032016-IsEmbodiedMovementaPrimalKeyToEmotionalHealth.mp3
Category:general -- posted at: 12:00pm PDT

You’re reading a blog about nutrition. You’re clicking links to scientific studies and abstracts. You’re in deep. You obviously care about the quality of the food you eat and the effect it has on your health.

But you also know that perfect is a myth. We can’t achieve it, and if we think we can and spend all our time obsessing over perfection, we usually subvert our own goals. Perfection becomes the enemy. But better is always within reach, and today I’m going to give you a few ways to improve your nutrient intake and make your food healthier and safer. Who’s in?

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

Direct download: MDA-Nov022016-10NutrientOptimizingTipsForThePrimalEnthusiast.mp3
Category:general -- posted at: 12:00pm PDT

Aaron has been working with clients of all ages seeking a variety of goals from pain relief to improved athletic performance for over 10 years. He is currently seeing clients at his office, Align Therapy, in downtown Bend, Oregon. Aaron began the journey as a nationally certified personal trainer specializing in corrective exercise and nutrition consultation. During that time Aaron studied psychology at the University of Hawaii. Soon after, he evolved into becoming a licensed manual therapist studying myofascial release, neuromuscular therapy and trigger point therapy at Maui School of Therapeutic Massage. A fascination with connective tissue lead him to study structural integration at the Rolf Institute in Boulder, CO. Being a LMT and CPT on top of a Rolf Structural Integration Practitioner, Aaron has a strong understanding of the intricacies of the body and mind.

Direct download: Ep141_PrimalBlueprint_AaronAlexander.mp3
Category:general -- posted at: 7:55am PDT

You all know about intestinal permeability, or “leaky gut.” The job of the gut lining is to be selectively permeable, allowing helpful things passage into the body and preventing harmful things from getting in. Nutrients get through, toxins and pathogens do not. Leaky gut describes the failure of this vetting process. But what about “leaky brain”?

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

Direct download: MDA-Nov012016-WhyTheBloodBrainBarrierIsSoCritical.mp3
Category:general -- posted at: 12:00pm PDT

For hundreds of years, the localizationism theory of the brain reigned: the idea that the adult brain is composed of distinct regions, each responsible for a separate function. Most people still hew to this, assuming that vision goes here, memories there (with separate sections for short and long term memories), smell here, verbal fluency over here and quantitative processing over there. We assume the number of neurons is fixed and their wiring soldered.

But the emerging science of neuroplasticity shows how wrong this is: rather than fixed and immutable, the neural connections between different “regions” of the brain can reorganize themselves.

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

Direct download: MDA-Oct262016-16WaysToIncreaseNeuroplasticity.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with integrative physician, Dr. Gary E. Foresman, MD, about breast health (this episode will be Breast Health, Part I, focusing on general breast health. Breast Health, Part II will delve deeper into diagnosis and treatment). Dr. Foresman is not only a Primal doctor well-versed in all things paleo/primal, but an informed integrative physician whom Elle chose to interview for her book, The Paleo Thyroid Solution.

When Dr. Foresman opened a private practice, he quickly became dissatisfied with the inability of established Western medical treatments to effectively treat many of his patients—many of which suffered from thyroid disorders. Determined to help his patients, he began investigating alternative therapies and has since expanded his training in many systems of healing—not just through Ayurveda, meditation, and stress management, but also using botanical, orthomolecular and functional medicine systems. His precise, scientific mind, combined with a holistic integrative perspective, makes him not only an exceptional diagnostician, but also a skilled practitioner who can therapeutically synthesize optimal healing modalities for each individual.

More in-depth commentary on thyroid issues by Dr. Gary Foresman can be found in The Paleo Thyroid Solution written by Elle Russ which is available on Amazon.

If you would like to learn more about Dr. Gary Foresman and his medical practice, visit: Middlepathmedicine.com.

If you would like to learn more about Elle or contact her, visit her website at: ElleRuss.com

Direct download: Ep140_PrimalBlueprint_GaryForsman.mp3
Category:general -- posted at: 7:55am PDT

Over the past several years, I’ve noticed a subtle shift in the way the media discusses dietary protein, with many experts promoting lower intakes. The push for lower intakes hasn’t only come from the mainstream crowing about red meat and colon cancer. Many voices from the alternative health communities are urging a reduction in protein. Even the ancestral health community counts among its ranks protein skeptics.

Am I one? I’m not sure. In past posts, I’ve discussed how my own tastes have changed, going from eating high protein to more moderate amounts.

Today I’m addressing the standard arguments levied against high protein intakes. Hopefully, we can get to the bottom of the issue.

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

Direct download: MDA-Oct252016-ShouldYouEatLessProtein.mp3
Category:general -- posted at: 11:54pm PDT

Particularly when you’re a parent, October can be a transitional month. I remember feeling like we’d just gotten the kids settled in school and suddenly we were knee deep in extracurricular activities, class projects, parent-teacher conferences—and the holidays. On my more exhausted days, I felt like we were navigating a two-month bender of parties and concerts, costumes and events. On the one hand, it was fun to see the kids’ excitement. It made for good memories, but it also exacted an extended toll. When every week is “special,” it’s wearing. These days life is simpler on the family front, but every once in a while I’ll remember those more frenetic patches. It’s easy to be nostalgic on the other side of the dogged years, but I haven’t forgotten the harder truth of parenting. Sometimes it’s a slog through overwhelm, and research reflects that much. But does it need to be as heavy as we often make it?

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

Direct download: MDA-Oct202016-7PrimalWaysToBridgeTheParentHappinessGap.mp3
Category:general -- posted at: 12:00pm PDT

I’ve mentioned the concept of the minimum effective dose before, or the smallest dose that provides the desired outcome or effect. This applies to exercise, to sunlight, to carb intake, and to calories in general.

It is this caloric efficiency that describes my goal for the last dozen years: How little can I eat and retain or build mass, have optimal energy, never get sick and still NOT GO HUNGRY?

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

 

Direct download: MDA-Oct192016-TheBenefitsOfCaloricEfficiency.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with Allan Misner about fitness for people over 40.  Allan is the host of the 40PlusFitness podcast. He spent his adult years focused on his career and as a result, his relationships and health suffered. Upon meeting the love of his life, he committed to turn his health and fitness around. His efforts to learn health and fitness resulted in him earning a personal training certificate and specialties in corrective exercise and fitness nutrition.  He adopted the primal lifestyle and recovered his health.

He dedicated himself to helping people over forty get healthy and fit. He launched the 40+ Fitness Podcast to encourage, educate and entertain people as they move along their health and fitness journey. He is also the founder and head trainer at Forever Fitness, providing online personal training and wellness coaching.

Direct download: Ep139_PrimalBlueprint__AllanMisner.mp3
Category:general -- posted at: 7:55am PDT

For over a dozen years, I’ve railed against what I call “chronic cardio“—the excessive, unrelenting endurance training I did for the better part of three decades. Most of my health issues cleared up when I stopped stopped running and training for marathons and triathlons, removed the refined grains and sugar I ate to support my endurance training, and began taking it easy. Explore the MDA archives and you’ll read all about the downsides of chronic endurance training, as well as my experiences in that world. Next to Primal living, most people probably know me best for being against “chronic cardio.” It’s kinda my thing.

As a result, a lot of people have this idea that any type of endurance training is verboten and totally antithetical to the Primal way of life.

That’s a misconception, albeit an understandable one. But it’s persistent. I have been outspoken against chronic cardio. I’ve also released a book called Primal Endurance.

How do I square my distaste for chronic cardio with the fact that I wrote an entire book devoted to endurance training?

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

Direct download: MDA-Oct182016-CanEnduranceTrainingEverReallyBePrimal.mp3
Category:general -- posted at: 12:00pm PDT

A little bird told me the other day that it might not be a bad time to talk about the impact of emotions on our health—particularly our choice to express or not express them. I’ve heard people around me share that they’re worn out lately—that emotions have imposed a toll regardless of how well they keep their own in check. It got me thinking. Increasingly, researchers uncover the remarkable imbrication of mental and physical well-being. How we nourish or neglect our physical selves affects how we feel psychologically. Likewise, the emotional terrain we traverse throughout a day, in turn, elicits its own physiological feedback. Yet in this culture, there’s a certain esteem for the stiff upper lip. We restrain ourselves for the sake of others—our perception of their comfort and/or of their opinion of us. But are we sacrificing something in doing so? When does the polite instinct to suppress our emotions benefit us, and when does it backfire?

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

 

Direct download: MDA-Oct132016-HowExpressingYourEmotionsOrNotAffectsYourHealth.mp3
Category:general -- posted at: 12:00pm PDT

Many years ago (I initially wrote that in jest, but it has been almost seven years), I wrote a definitive guide to oils, covering the benefits and drawbacks of over a dozen of the most common edible oils. Seven years is plenty of time for new data to come out, new perspectives to develop, and even new oils to hit the market. How would I go back and update my previous recommendations?

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

Direct download: MDA-Oct122016-UpdatingThePrimalStanceOnVegetableOils.mp3
Category:general -- posted at: 12:00pm PDT

Elle Russ chats with a former vegetarian/vegan who became a Marks Daily Apple's success story - Elizabeth Resnick. Elizabeth is a holistic health coach (and currently enrolled in the Primal Health Coach Program) who believes that all women deserve to feel happy, healthy and hot!  She loves showing busy women how simple lifestyle changes can help them look and feel amazing.  Elizabeth spent over 30 years as a vegetarian, pescatarian, and sometimes vegan. While she was always considered to be healthy, she struggled with cystic acne, digestive issues and anxiety. These problems were finally resolved after transitioning to a primal lifestyle.

Direct download: Ep138_PrimalBlueprint_ElizabethResnick.mp3
Category:general -- posted at: 7:55am PDT

What are the health effects of wine consumption—positive and negative?

A vast amount of observational evidence suggests that wine consumption is good for us. These types of studies cannot establish causality, but plausible mechanisms exist which strengthen the associations.

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

Direct download: MDA-Oct112016-TheDefinitiveGuideToWine.mp3
Category:general -- posted at: 5:09pm PDT

Life is and has always been trial and error. Human—and all of—evolution was one massive set of false starts and broken lines with only a few (and their progeny) getting out alive. There’s perspective on the five pounds you gained over the summer.

It’s simple really. If we can just accept the patchy, errant nature of progress, we have a better chance of using our mistakes to propel rather than sink our success. Here are a few thoughts on that.

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

Direct download: MDA-Oct062016-SixReasonsWhyMistakesAreImportantForSuccess.mp3
Category:general -- posted at: 12:00pm PDT

Eating a variety of protein sources ensures you’re getting all the amino acids you need to perform basic physiological processes. So here are a couple reasons why balancing your protein intake from different sources is important.

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

 

Direct download: MDA-Oct042016-WhyTheVarietyOfYourProteinSourcesMatters.mp3
Category:general -- posted at: 12:00pm PDT

Host Elle Russ talks with Brant Cortright, Ph.D, a clinical psychologist and the #1 international Amazon bestseller The Neurogenesis Diet and Lifestyle: Upgrade Your Brain, Upgrade Your Life. He is a Professor of psychology at the California Institute of Integral Studies in San Francisco. He is also a licensed clinical psychologist with a private practice in neuroscience-informed depth psychotherapy as well as a coaching practice focused on brain health, anxiety and depression. He is the author of two previous books, Psychotherapy and Spirit and Integral Psychology: Yoga, Growth and Opening the Heart.

Direct download: Ep137_PrimalBlueprint_BrantCourtright2.mp3
Category:general -- posted at: 7:55am PDT

People frequently wax sentimental for what they call “simpler” days—presumably times when the rules were fewer and clearer, when choices weren’t so overwhelming, when demands were less and common sense was more prevalent. Eating, of course, is no exception to this. If you listen to the dominant voices in the social-media-marketing-medical culture, it’s enough to ruin your dinner and make you feel guilty for skipping breakfast (Don’t buy the guilt trip). We’re fed contradictory studies, warned of the latest threats lurking in our food supply, told every bite squashes the life out of another ecosystem, and led through fluorescent-lit warehouses filled with more food options and label claims than one person should ever be reasonably expected to handle. It’s exhausting, frustrating and on certain days defeating. So what’s a reasonable approach in an age when anxiety too often overtakes enjoyment of eating?

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

Direct download: MDA-Sept292016-7WaysToDealWithFoodAnxiety.mp3
Category:general -- posted at: 12:00pm PDT

How much of each type of fat should we be eating?

How should we balance our fat intake between the various types?

What’s the optimal dietary fatty acid ratio, Sisson? Include decimals if you can.

There’s no single right answer. It—sorry, folks—depends on a lot of factors.

It depends on your goals, your activity levels, the rest of your diet, your genetics. Almost everything, to be honest.
But there’s one universal factor determining an optimal fat balance that everyone needs to get right: their mitochondria.

That’s what we’ll be discussing today.

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

Direct download: MDA-Sept282016-HowShouldYouBalanceYourFatIntake.mp3
Category:general -- posted at: 12:00pm PDT

Just because conventional wisdom got animal flesh wrong doesn’t mean there aren’t better and worse ways to eat it.

Just as I’d say with any otherwise healthy food—cheese, almonds, broccoli, spinach, eggs, sweet potatoes—there are limits to healthy consumption. You shouldn’t eat unlimited amounts of anything. There are always downsides.

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

Direct download: MDA-Sept272016-10WaysToOptimizeYourMeatConsumption.mp3
Category:general -- posted at: 12:00pm PDT

Jean-Paul Sartre in one of his famous plays said, “Hell is—other people.” I think most of us might sympathize with that claim depending on the day and the person we’re dealing with. On the flip side, people can be the source of our greatest joys. His sentiment, regardless, speaks to the strong impact others can have on us. Whether we like it or not, we all live (and need to live) in some relation to others. None of us exist in a vacuum, and research on extreme isolation suggests the real hell on earth might be exactly that. So make no mistake—how people make us feel is not just the stuff of poetry and philosophy. Other people can and do influence our immediate physiology as well as our ongoing health. What does this process look like though? How does it play out in our lives? Let’s examine a few examples.

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

Direct download: MDA-Sept222016-4SuprisingWaysOtherPeopleAffectYourHealth-.mp3
Category:general -- posted at: 12:19am PDT

The growth of the Primal movement has not gone unnoticed. Food producers have latched on because, as much as we emphasize foraging the perimeter of the grocery store—the produce, the meats, the bulk goods—and eschewing processed foods, we remain creatures of convenience. Not everyone has the time or inclination to personally prepare every single morsel that enters their mouths. Sometimes we just need something quick and easy to snack on. And the food industry has risen to the occasion, offering ostensibly healthy Primal-friendly snack foods.

But are they really healthy?

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

Direct download: MDA-Sept212016-How_to_Snack_Responsibly.mp3
Category:general -- posted at: 12:00pm PDT

While weight loss has the power to shift one’s entire health trajectory (not to mention life experience) may also be the most likely to come with unforeseen, even undesired results. I’m talking particularly about those who undergo dramatic transformations—the kind that can leave them feeling incredible, enjoying vitality, and (in particular) looking substantially different.

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

Direct download: MDA-Sept152016-HowToAcceptYourBodyAfterSignificantWeightLoss.mp3
Category:general -- posted at: 12:00pm PDT

By now, you’ve no doubt heard of CRISPR, the latest gene-editing tool sweeping research labs across the globe. It was first discovered in certain strains of bacteria, who use it as an important weapon against dangerous viruses. In bacteria, CRISPR identifies a virus that poses a threat, records the virus’ genetic data and imprints it onto RNA molecules. An immune enzyme called Cas9 grabs one of the RNA molecules and goes exploring. When Cas9 encounters a virus that matches the data on the RNA molecule, it latches on and slices the virus in half to prevent it from replicating and posing any threat.

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

Direct download: MDA-Sept142016-CRISPR.mp3
Category:general -- posted at: 12:00pm PDT

Ann Green is the founder and director of BLiSS Ann Green Yoga, a waterfront wellness studio in Barrie, ON, and the owner of SHiNE OM Yoga Teacher Education. Ann has over 25 years of movement expertise cross pollinating athletics, yoga, manual body care and pain management and holds a Masters in Exercise Science, a Bachelor of Education, a Bachelor of Psychology and Physical and Health Education and 500 E-RYT.

Ann can always be found out in nature or on the water, doing SUP Yoga. Ann is licensee of Surfset Fitness Canada, a licensee and Director of Surfset Yoga, and also runs Canada’s first float yoga studio.

Direct download: Ep_135_PrimalBlueprint_AnnGreen1.mp3
Category:general -- posted at: 7:55am PDT

A few weeks back, I explored the potential benefits using fat as your primary fuel can have on cognitive function. While the strongest research centers on people dealing with age-related cognitive decline and other neurodegenerative diseases, and whether burning fat and ketones can boost cognitive function in healthy adults remains unconfirmed, the totality of the evidence suggests it can provide a benefit. Today, I’ll be discussing a related topic with more solid scientific footing: the effects of fat-adaptation on athletic performance.

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

Direct download: MDA-Sept132016-HowUsingFatForFuelCanBoostAthleticPerformance.mp3
Category:general -- posted at: 10:41pm PDT

Acute pain can usually be trusted. Chronic pain is trickier. There may have been initial tissue damage, but instead of decreasing the pain as the damage healed, it increased: chronic pain usually gets worse, not better.

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

Direct download: MDA-Sept062016-HowToDealWithChronicPain.mp3
Category:general -- posted at: 12:00pm PDT

Cancer survivors Domini Kemp and Patricia Daly offer the first comprehensive ketogenic cookbook based on the most exciting new research on nutritional approaches to the prevention and management of cancer, The Ketogenic Kitchen.

For decades, the ketogenic diet―which shifts the body’s metabolism from burning glucose to burning fat, lowering blood sugar and insulin and resulting in a metabolic state known as ketosis―has been used to successfully manage pediatric epilepsy. More recently, it has been used by the Paleo community as a weight loss strategy. Now emerging research suggests that a ketogenic diet, in conjunction with conventional treatments, also offers new hope for those coping with cancer and other serious diseases.

With endorsements from leading researchers and oncologists such as Dr. Thomas Seyfried (Cancer as a Metabolic Disease), The Ketogenic Kitchen offers more than 250 recipes, as well as meal plans and comprehensive scientific information about the benefits of a ketogenic diet.

Direct download: Ep134_PrimalBlueprint_DominiKempPatriciaDaly.mp3
Category:general -- posted at: 7:55am PDT

Today, by comparison, we have at least peripheral contact with sometimes hundreds of people on a daily basis.

We’re part of larger social groups, neighborhoods, families, social media cliques and work groups that, unlike the Paleolithic model, rarely overlap. We may not spend all day with these people hunting and dressing a kill, but we field countless micro-demands (e.g. favors, questions, invitations, feedback, etc.) from them in addition to more substantial requests and responsibilities.

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

Direct download: MDA-Sep012016-TheDangersOfPeoplePleasingInTheModernWorld.mp3
Category:general -- posted at: 12:00pm PDT