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Archive for the ‘ Dear Mark ’ Category

22 Mar

Dear Mark: Sleep and Oxidative Stress

couple sleeping blueDear Mark,

The time change pretty hit me hard this year. I’ve noticed that as I age I value my sleep more and more. When I was in my 20s and 30s I use to be able to get by on about 6 hours of sleep each night. Now if I don’t get at least 8 hours I pay for it. What’s the deal? Is this just part of getting older?

Shari

What’s one lost hour of sleep when getting over the hump of daylight savings time? It might not seem like much, but as I’ve noted before, time changes wreak a special havoc over everything from traffic accidents to workman’s comp filings. (Add the stock market and heart attack rates to this inspiring picture.) Truth be told, however, many of us were delinquent long before the recent changeover. Maybe the switch was simply the last straw in a long term bout of sleep deprivation. Anyone? (You know who you are.) We know we feel like hell warmed over when we make a habit of skipping out on zzzzs. We justify it, minimize it, though, by telling ourselves that it can’t be so bad if caffeine and a shower can cure us before we walk out the door in the morning. Some latest research says different. When we do without solid sleep, we decrease our ability to process even moderate levels of oxidative stress – the arch enemy of the Primal Blueprint of course. The impact, as observed by Oregon State University researchers, leads to faster aging and measurable neurological decline.

15 Mar

Dear Mark: Nuts and Omega-6s

mixednutsNuts have gotten a surprising amount of flack as of late. Many nuts have a fairly high PUFA content, and most of that PUFA is Omega-6, which is the bad one. It’s easily oxidized, highly unstable for cooking, usually rancid on the shelf, and, thanks to government farm subsidies and public hysteria over animal fat, it’s in absolutely everything nowadays. We Primal types generally avoid it for good reason, and that tends to influence how we react to the O6 content of nuts. Last week I received this email from a reader:

Dear Mark,

I’m a little confused. I get the animal fat, the meat, the veggies, and the lowish sugar fruit recommendations, but what about nuts? I love nuts, don’t get me wrong… I’m just a bit paranoid about the Omega 6 content. You recommend nuts in the book. If you (and pretty much all other Primal bloggers) tell us to avoid Omega 6 fats, should we still be eating them?  I’m having trouble reconciling the two bits of advice and there seem to be mixed messages out there. Thanks.

Is there a place for nuts in the Primal Blueprint diet? Let’s take a closer look.

1 Mar

Dear Mark: Embodied Cognition

brainThe following reader email brought to mind a NY Times article I read a few weeks ago. The article discusses a fairly new field of research that is uncovering the surprisingly fundamental and intricate ways our bodies influence our thinking and vice-versa. We’ve discussed the mind-body connection in the past, but embodied cognition puts the relationship in a new cast. Think motion-emotion, action-thought. It’s all integrated in ways you wouldn’t expect….

Hey Mark,

I’ve been a PBer for a couple years now and feel better than I ever have. I’m at this point interested in digging deeper into new areas of the PB. I’m intrigued by the mental-physical connection some of your posts and book refer to. Other than the relaxation and stress influence, what kind of sway does the mind-body thing really hold? How do you suggest harnessing it? Thanks and Grok on!

22 Feb

Dear Mark: Omega-3s and Fish Allergies

fishoilBy now we all know the benefits of fish oil and its omega-3s: lower risk of heart disease, stroke and cancer, less systemic inflammation, lower risk for depression, better skin, and so on. Although fish and fish oil supplements are the best sources for these omega-3 benefits, there are nonetheless scenarios that rule out these sources.

Dear Mark:

I’m sold on the benefits of a Fish Oil Supplement and I’m interested to start taking one. However, I have had serious allergic reactions to Shell Fish in the past, and an allergist has shown me to be reactive to most fish in general. As such I have avoided anything and everything that swims for a very long time. Maybe it’s possible my allergies were due to inflammation caused by my CW diet, but I’m still wary to test my theory now that I’m eating Primal. I feel like I’m missing out on a huge variety of food and supplement options. Question: I know anything can cause an allergic reaction, but is there any scientific basis for Fish Oil Supplements causing allergic reactions in people who have demonstrated allergies to fish/shellfish? And if so, what are my options for proper Omega-3 supplementation?

8 Feb

Dear Mark: I Hate Running

sprint 2Hey Mark,

I’m in the Army National Guard. I would really like to follow your workout guidelines, especially with regard to cardio (I actually hate running and I’m not very good at long distance), but with regard to the Army Physical Fitness test, which I have to pass, I have to run 2 miles in a set amount of time, less than 16 minutes essentially. I feel like the only way I can maintain this is to do sustained running sessions about 3 times a week for about 20 minutes a shot (Again, I hate running, haha). Do you think if I follow all of the workout advice in the Primal Blueprint, I can still pass this test?

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