Mark’s Daily Apple

Weekend Link Love2

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Here are some of our faves from around the net in the last week. Share yours with fellow Apples in the comment boards!

60 in 3 profiles the latest fad diet – one where you limit yourself to under 500 calories a day AND have to give yourself a shot EVERY FREAKIN’ DAY!

Body Recomposition takes a long (it’s a multi-part series but it’s well worth the read) about the hormones that influence body composition.

Chris over at Conditioning Research gives his thoughts on the merits of functional training.

Blogger Fitarella serves up a guest post that really gets to the bottom of the whole “celebrity diet� trend.

Fit Sugar profiles a new tool from the Griffin Prevention Research Center at Yale University that assigns numbers to food so that you can guide your grocery store selections. (Not sure we agree with their rankings, but an interesting concept nonetheless.)

Ever wondered why drug companies were so invested in sending doctors to school? Marketing Overdose profiles a recent drug company disclosure survey that suggests it’s less philanthropic and more a case or well-placed marketing.

MizFitOnline shows you how to clean your kitchen floors and get a rockin’ lower body workout.

Pick the Brain teaches us how to better organize our day to improve efficiency (without making yourself crazy!)

That’s Fit runs a story about a recent U.S. News & World Report story that suggests that many soon-to-be-wed couples are ditching “in sickness and in health� in favor of “in health and in health�

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Posted: Health

Workout in a Pill?5

Pill or no pill, they’re still working out…

As you probably already know, we here at MDA are all about making informed decisions that produce the best results with a minimal amount of effort. For example, what’s the point in running yourself to death when you can achieve better results with a short and intense workout session? In this sense we are all for shortcuts. We love ‘em. Why take the long, circuitous path from A to B when you can get there by walking (or sprinting!) a straight line? But we normally discount the effectiveness of pharmaceutical shortcuts. Why? Shortcuts that involve pills usually never work - especially in achieving long term health or fitness goals. Pharma attempts at wellness almost always have a tough time seeing the forest for the trees. Gene expression is much more nuanced enterprise than a pill can account for. In other words, when it comes to popping a pill it is difficult to know what is going on behind the curtain. So when we read about a new pill being developed that chemically mimics the effects of exercise in lab mice, you can imagine how skeptical we were.

A team of scientists from the Salk Institute’s Gene Expression Laboratory has created a pill that they promise to be the shortest, simplest route to fitness. Untrained, sedentary mice were given the drug for four weeks and saw huge gains in endurance and weight loss. Compared to untrained, sedentary mice not given the drug, the pill poppers ran 44 percent longer on a treadmill – almost as if they had been exercising all their lives. Even for avowed adherents to the Primal Blueprint like us, a quick-fix exercise pill is mighty tempting. But wouldn’t that go against our commitment to better living through lifestyle changes, as opposed to chemistry?

Looking at our philosophy more in depth, you’ll realize that we’re not against the healing power of modern medicine if it addresses health problems that cannot be solved by lifestyle changes. Also, we’re not skeptical of pills simply because they are unnatural and man-made; we follow the Primal Blueprint because it appears to be the most effective way to achieve lasting health, fitness, and longevity. It’s more a matter of utility than dogma. The Primal Blueprint works, so we follow it. Pretty simple, right? All skepticism aside, if this exercise pill were to actually deliver on its promises without ill effects, we’d be all over it like mice on cheese (sorry about that).

We have to admit that the potential for such a drug to exist raises many questions. If modern science created a pill that provided all the benefits of living Primally, would you take it? If you could eat junk food and never work out, but still live a long and healthy life, would you? When it comes to longevity, when does the end trump the means? Every time?

Whatever your answers to these thought experiments are you have some waiting to do before reality catches up to the imaginary. As it stands, the pill appears to just be a boon for potential rodent marathon runners. The mice showed definite improvement in slow-twitch muscle fibers (oh boy, our favorite!), but there was no mention of strength or speed increases (of far more interest to Grok and his ilk). Of course, a mouse’s raw power and maximum foot speed probably aren’t the easiest things to test. And seeing as the traditional metric of fitness is still aerobic endurance, it’s safe to assume the scientists at Salk Institute weren’t overly concerned with recording anaerobic performance.

We’re willing to give the exercise pill a chance in theory, but until they teach mice to do Tabatta burpees and clean-and-jerks and measure the results (cats worldwide hope they’re inconclusive), or they start testing on humans, we’ll hold strong to our skepticism of Big Pharma and wait to see how things pan out. In the meantime it is good fodder for philosophical questions about what it means to live a healthy life. Hit us up with your thoughts!

Rick Eh? Flickr Photo (CC)

Further Reading:

More of the Worker Bees’ Weekly Bites

Are New Prescription Drugs Safe?

Deconstructing Healthcare: A Modest Proposal

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Posted: Aging, Fitness, Health, Worker Bees' Weekly Bites

Carbs: The Gift that Keeps on Giving7

How Thoughtful of You!

Earlier this week I addressed the question of ideal weight and the research that suggests people in their later years benefit from a few extra pounds. But just as I cautioned that a little goes a long way, new research shows that older men and women, particularly those who eat more carbohydrates, may have a harder time regulating their appetite.

We all know that eating results in “stress� to the body and that carbs initiate or exacerbate hormonal processes that other nutrients don’t. Turns out they also prey upon the very parts that tell us to put the fork down. Dr. Zane Andrews, a neuroendocrinologist from Monash University, found that free radicals organize an assault on appetite-regulating POMC neurons. (POMCs tell our body when we’re full.) But the kicker is this: the more carbs in the meal, the more damage to the POMCs. Carbs: pesky varmints of the food world. (Half-kidding.)

Over a lifetime of carb-“rich� meals, these poor POMCs become increasingly damaged and dysfunctional. Given our society’s focus on carbohydrates, Andrews explains, we’re setting ourselves up for “premature cell deterioration.� Andrews also says those of us between ages 25-50 are most “at risk.� Our efforts in these years to avoid excessive carbs can encourage the longevity of these neurons and our hunger-regulating cellular balance.

A diet full of carbs encourages weight gain and simultaneously knocks out the neurons responsible for hunger suppression, making it harder to lose weight once a person’s realized it’s time to shed the extra poundage. They’re a menacing catalyst that sets in motion all kinds of degenerative havoc. The high-carb diet, it seems, is the gift that keeps on giving.

Dr. Andrews’ study underscores the importance of a lot of things, big and small, short- and long-term. Starting a healthy, low-carb diet as soon as possible can help you maximize overall benefits. At the same time, every meal counts (whether you’re 25 or 55). The small effort you make today is unequivocally doing you good. The lifetime commitment you make can offer extraordinary advantages.

I’ll be sure to bring you more on Dr. Andrews’ research into the impact of carb-heavy diets. In the meantime, send me your thoughts and questions on carbs and the aging process or any other health issues that might be on your mind.

jek in the box Flickr Photo (CC)

Further Reading:

The Definitive Guide to Grains

What Happens to Your Body When… You CARB BINGE?

What’s the Deal with Artificial Sweeteners?

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Posted: Carbs, Diet, Health, Nutrition, Worker Bees' Weekly Bites

Getting Back to Nature15

Primal Style

As Primal enthusiasts, we owe it to ourselves to spend time in the great outdoors – early man’s original stomping grounds. Sadly enough, the increasing encroachment of civilization upon nature’s boundaries makes it easy for most people to forget about the wilderness. Opting for the mall or the TV is simply easier and more convenient than making the trek out to the woods and connecting with our Primal roots. But mimicking Grok has many health benefits. We are products of Mother Nature. This idea forms the backbone of the Primal Blueprint. We’ve since moved onto condos and white bread, but that doesn’t erase the fact that our bodies are attuned to living in the wild (and all that such a life entails). Which is why we highly encourage you to “get Primal” in the great outdoors. In this PB adventure not only will you be getting away from the city for some fresh air and a stress-free experience, but you’ll also be moving your body like Grok for natural fitness gains and soaking up some valuable rays for the all-important Vitamin D in the process.

Read on to find out the dirty (literally) details of this Primal Challenge:

When you finally do make it outdoors, don’t treat the trail like a treadmill. If you’re after a sanitized experience, just stay home and use the Bowflex. Project yourself into the mind of Primal man. Try experiencing the day-to-day hard-scrabble life of Primal man. You won’t be running from saber-tooths or taking down mammoths, but you can do a pretty faithful job if you commit to the experience.

At first, it might feel a bit weird. After all, those guys were doing all this stuff out of necessity. They had to climb trees to escape predators or reach honeycombs. Heavy rocks were thrown to fell prey or protect kin. There weren’t staircases, or trails, or ladders, so early man had to be able to get himself around and stay out of trouble. Aren’t you just some tourist tricking yourself with artifice? No! You’re a Primal Blueprinter deeply committed to being the most authentic person you can be. It’s the best you can do without a Delorian and flux-capacitor.

Try it all! Keeping a measured pace interspersed with shorts bursts of intensity, explore your surroundings as Grok would have. Grip the knobby shaft of a tree branch and hoist yourself up and over; scramble over streams and boulders on all fours, using every muscle in your body; engage your senses and listen for wildlife. If you hear something, go after it. You might encounter a mountain lion, but that’s just a glorified house cat. And besides, you’re not some doughy weekend warrior – you’re a warrior! (Okay, don’t chase mountain lions, but still…) Pluck lizards off of rock faces, and then release them. Immerse yourself in the experience.

Avoid the trail (but keep an eye on it) and blaze your own (but check for ticks). See that tree? Climb it. That cliff? Scale it. Swing from vines, wade through rivers, and don’t be afraid to get dirty. Lift heavy rocks (with proper form – even cavemen suffered slipped discs), and then throw them as far as you can. Aim for a pretend antelope. Grab a stick and dig. Unearth a tree root, imagining it as a tuber necessary for survival. Carry a heavy stone for as long as you can like you’re transporting a fresh kill back home.

Bring plenty of water and carry a cell phone in case things go wrong. But most importantly, enjoy yourself. Getting away from the madness of city life will relax and soothe you. Even if you live in a tame suburb, you’ll immediately notice the absence of ambient noise. The silence in the wild can be almost deafening – in a good way! Forget your job and your bills for a few hours and go back to that time for an immersive Primal experience.

Live like Grok for a day and then come back to the comment boards and share your story. I look forward to hearing about your experience!

Brad Cross, Simon Fildes, ~ Phil Moore, Dru! Flickr Photos (CC)

Further Reading:

10 Ways to “Get Primal”

The Primal Diet for Dogs

The Art of Compromise

Insects: Not Just for Breakfast Anymore

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Posted: Fitness, Health, Health Challenges, How To, Primal Health, Stress

Fox News and Low-Carb Diet Talk30

I was featured on Fox News 11 Los Angeles this morning as a health expert discussing the benefits of a low carb lifestyle. I’ve gotta say it was pretty fun. Any chance I can get to spread the word about living a healthy life is (almost) always a blast. After the interview I stuck around to answer viewer questions for an exclusive web cast. Links to the videos, and a preview of the questions I answered, are below. I’d love to hear what you think, so pop back on over with some comments after you’ve viewed the videos. Thanks, everyone!

Video 1: Fox News LA Live Interview - Low Carb Lifestyle

Video 2: Click on the video in the “Related Items” box (to the right of the video screen at the link above) for the Fox News Web Cast

Here’s a preview of some of the viewer questions:

• When is the best time in the day to work out?
• I was wondering if there is any way to go vegetarian. I want to go veggie but I don’t know how to go. Any ideas?
• How long should we wait after eating a meal before working out?
• I have a question regarding the low carb diet that I am on. I am craving sweets. I searched the shelves in local markets and there is nothing safe for me to have as a snack. Is there something that you can recommend?
• I’m a broke college student. I lost 20 lbs by not eating fast food and drinking lots of water. However, even though I lost that weight I want to know a fast and effective way to lose my belly fat… What do you recommend?

Further Reading:

Video Recipe of My 2 Minute Salad

Video of My Beach Sprints

If you’re new to the site check out these blog posts for a quick primer about me and my diet philosophy:

Who is Mark? (BTW - I recently added some new pics of me and the fam. They’re towards the bottom.)

The Definitive Guide to the Primal Eating Plan

What is the Primal Blueprint?

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Posted: Carbs, Health, Interviews, Sisson Said What?, Videos