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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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April 25, 2011

Dear Mark: Glutathione, Workout Nutrition, Cartilage Regeneration, Pam, and the Best of the Worst

By Mark Sisson
93 Comments

It’s another round of rapid-fire Q&A with reader questions this week. Ever wonder about olive oil in a spray can, or which meat to choose when dining out? Do you have joint issues, or questions about workout nutrition? These readers do.

Read on to learn my answers to these and other questions. And if you have your own pressing nutrition and fitness quandaries shoot me a line and I’ll try to answer them in a future “Dear Mark” post.

What do you know about Glutathione and what is your opinion of it?

Duane

I have a high opinion of glutathione (though I’m not sure what it thinks of me), which the body synthesizes from the amino acids L-cysteine, glycine, and L-glutamic acid. It’s a potent endogenous antioxidant – your body’s favorite, perhaps, if it were forced to choose – that neutralizes free radicals and reactive oxygen compounds, regulates the nitric oxide cycle (important for control of blood pressure and inflammation), helps the liver process toxins, and plays a role in DNA synthesis. Simply put, it’s the master antioxidant in the human body, and we need it to stave off assaults on our health.

I don’t, however, have a very good opinion of glutathione supplementation. The problem is that orally supplementing with glutathione does little to affect levels in our body. Maybe it’s neutralized by the digestive process, but the point is that we already make our own glutathione, and eating the stuff straight is essentially useless, unless you really, really like the taste. If you want to boost your glutathione with supplements, take glutathione precursors, like N-acetyl-cysteine (NAC), whey, or alpha-lipoic acid (which helps recycle glutathione), all of which have been shown to increase cellular levels of glutathione. Get a regular, moderate dose of a wide variety of polyphenol-rich foods and spices, like chocolate, coffee, berries, red wine, tea, cinnamon, and turmeric; polyphenols often up-regulate the body’s natural antioxidants, among which glutathione features prominently. Also, make sure you’re replete in selenium (found in fish, brazil nuts, and organ meats), a crucial regulatory agent for the antioxidant activity of glutathione, because many people are not. There’s some talk that glutathione given as an anal suppository or via IV works, but how tenable is that for the average guy or gal that simply wants to fortify their generally solid health?

Hi Mark,

Quick question related to fueling my intense anaerobic workouts. I understand that I should keep workouts below an hour on the Primal Blueprint diet, or my body will crave carbs/sugar to replace the glycogen. Correct? My main question: when should I eat the most carbs. I am reading that post-work out is ideal but I am feeling enervated during workouts (heavy lifting/crossfit/sprinting). I remember one day recently I had a big hero sandwich (all the bread included) for lunch and I felt like superman for my evening crossfit workout.

Sincere thanks for your insight.

Cheers

Roly

If you perform better having eaten before a workout, eat before your workouts! Don’t listen to dogma and Pubmed abstracts that contradict your experience. You’ll find that different types of workouts require different fueling strategies. While the longer Crossfit WOD, for example, might require some appreciable preworkout nutrition, you might feel and perform fantastically lifting heavy or hiking on an empty stomach.

If you train hard on consecutive days (a strategy that is NOT part of the PB Fitness plan, by the way) you will want to be sure to top off glycogen stores after each hard workout to prep for the next. That does mean upping your carbs from fruit or starchy tubers a bit over the next few hours (and, yes, that means taking advantage of the 45 minute “window of opportunity” just post workout).

If I were you I’d play around with all the various feeding strategy/workout permutations. Then, go with what works. Different things might work for different days, and that’s fine. Crossfit WODs in particular are heavily glycolytic, regardless of how long you spend doing them, simply because of the crazy intensity. In fact, that’s the point of many of them – to cram as much work into as little time as possible. If you’re regularly engaging in Crossfit WODs while adhering to the main-site 3 on, 1 off schedule, go into your workouts sufficiently fueled up (although I would recommend against the hero sub).

Hello Mark,

I think what your doing is awesome and really appreciate your daily articles. To start off I’m 16 years old and a couple of years ago I got Lyme’s disease. One day I went to the doctor when my knee blew up and he told me that I must have got bit by a tick a couple of months ago, which would explain why my knee was extremely swollen. I had taken many pills and injections which failed but finally a couple of months of infusions cleared it. A month later I collided with another kid playing baseball tearing my meniscus. So I had surgery a month later just to repair a simple meniscus. Well the 45 minute surgery ended up being 3 hrs in which the doctor drilled several holes into my kneecap to try and draw blood to the surface of the knee in hope to repair any cartilage I had left. The doctor said it had a 20 percent chance of working, of course it didn’t. So after a year at Columbia Hospital my parents decided to take me to a specialist at Hospital Special Surgery in NYC. After a long hi-def MRI my doctor told me that all of my knee cartilage was gone and my meniscus was torn again. He performed an osteotomy to realign my leg because it was collapsing inwards. A year goes by with multiple large screws in my leg and my doctor tells me that my knee is finally aligned and my bones look great. Well that’s awesome but now he has to take the hardware out and put cartilage in my knee. So after 6 months of waiting for donor cartilage I had my third surgery on January 12, 2011. The surgery was 6 hrs, he took half of the screws out and tore my acl to get to the cartilage. So long story short, I now sit at home with a home tutor everyday patiently waiting to walk again and for my pain to be over with. I go to the doctor in a couple of months for an MRI to see if the cartilage was not rejected and it was properly healed. To be honest I have doubt that it will work but I’m hoping that there is something I can do besides eat Primal and drink bone broth that can help. My question for you Mark is there any Primal trick that Grok would have done to help heal cartilage? Thanks!

Matthew

The regeneration of cartilage is not settled science. Most orthopedic surgeons will probably tell you that once it’s gone, it’s gone, and that the regrowth of severely damaged cartilage will never reach its original capacity. They may be right, but I’ve seen people with dire prognoses for the state of their cartilage regain what appears to be full mobility and activity levels.

Eating Primal and drinking (homemade) bone broth is a great start, maybe with some chicken feet for added connective tissue. It also can’t hurt to focus on maximizing the nutritional content of the food you eat, so be sure to eat your liver and other organs, bone marrow, leafy greens, and get plenty of vitamin D via sunlight or through supplementation. Avoid inflammation by ditching excess omega-6 fats and taking time to relax and de-stress. Get plenty of quality sleep, since that’s when the healing occurs. And be sure to avoid all grains and legumes, as the dietary lectins may trigger autoimmune attacks on your connective tissue (researchers are beginning to think that wear-and-tear osteoarthritis may also have an autoimmune component, similar to rheumatoid arthritis). You must also use your knee as much as possible, taking care to follow your physical therapist’s instructions and guidelines. Don’t be afraid to test your knee if you feel ready because, ultimately, the resumption of weight bearing activities (which could be anything from body weight squats to weighted squats to simply walking) will send the necessary signals to your joints to begin regrowing the cartilage – if it’s going to happen. The old adage “use it or lose it” applies here.

Basically, I’m not asking you to do anything different than what I’d tell someone looking to get healthy and stay fit. Just do it as if your ability to enjoy life to the fullest extent possible depends on it, because it might. Good luck!

Hey Mark

Your post on olive oil based mayo made me think about if using olive oil-based Pam is actually good for us. I use this whenever making anything in a pan, to spray on a chicken or turkey I am baking, or on my George Foreman grill so meat does not stick.

Is it ok to use or are there better substitutes to get the same or better results?

Thanks for your time and advice 🙂

Nick

The fact that I was unable to find the exact ingredients of Pam online makes me think that ingesting it is not the best idea. Also, Pam? Really? Just use some real fat!

I can name dozens of superior alternatives: butter, lard, tallow, coconut oil, olive oil, palm oil, bacon grease, red palm oil, macadamia oil, duck fat, palm shortening, intramuscular hind quarter clover-fed mutton fat… If it’s the convenience attracting you, keep some olive oil in a pressurized spray bottle.

Mark,

I was wondering if you could do a post on how to choose the best worst option:

i.e. my girlfriend and I are always debating when we go out to a crappy old normal dinner is it “better” to get the beef or the chicken or the shrimp curry. Chickens have high omega 6’s and are fed crap, but they have no antibiotics.  Beefs (if they are lean) do have antibiotics but most of the bad stuff is in the fat, and what about farmed fish/shell fish?

I would be interested in knowing when faced with “less than ideal” options how you would rate their relative merits.

Thanks,

Jeff

p.s. (I usually go beef and she goes chicken)

If this is an irregular occurrence, I’d suggest simply getting whatever you want. But for the sake of the question, I think you’re right, Jeff, and here’s why:

  • The fatty acid profile of beef fat is superior to chicken fat, as you touched on. It’s low in omega-6 and high in saturated and monounsaturated fat, making it ideal in this situation, provided you’re talking chicken thigh, which is fatty, rather than breast, which is neutral. You could eat breast all day and receive very little omega-6.
  • The antibiotics used in conventional beef farms don’t really show up in the meat itself (the antibiotic-resistant bacteria is another matter entirely). Instead, it’s the runoff of antibiotic-resistant bacteria-rich fecal matter that causes the most damage. So yes, antibiotic usage in beef farms is problematic on an environmental scale, and resistant bacteria has been appearing on raw meat from both chicken and beef, which can be an issue if undercooked or handled without adequate hand washing, but you are in no immediate danger from a single meal at a restaurant – especially if it’s a curry that’s been simmering on the stove.
  • Most farmed shrimp come from Thailand, where only a small fraction of farms use sustainable methods consistent with the shrimp’s biology. If you’re eating a “crappy old normal dinner” or curry, which I presume means chain or cheapish Asian restaurant, you unfortunately won’t be getting the boutique-grown shrimp.

Remember though, the most important thing to consider is how the food is cooked. The aforementioned answers assume that everything else about the meal is equal except the protein source. If you’re choosing between grilled chicken breast or country fried steak, you’re obviously going to go for the chicken.

Thanks for reading, and be sure to keep sending in questions! I’ll do my best to answer. And as always, feel free to chime in on the comment section and expound on the answers.

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93 Comments on "Dear Mark: Glutathione, Workout Nutrition, Cartilage Regeneration, Pam, and the Best of the Worst"

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Primal Toad
5 years 5 months ago
I have been wondering about the last question you answered for MONTHS! I guess I should have asked you at Primal Con. I just never thought about it because the food at Primal Con was as good as it could possibly get! I never get fish unless I am certain it is wild caught. I had been thinking that something like Shrimp wouldn’t be so bad because all the toxins are stored in fat. Shrimp doesn’t have much fat. But, I have been going with steak most of the time. Then, my second choice is chicken breast. Thanks for answering… Read more »
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[…] “Dear Mark” post. What do you know about Glutathione and what is your opinion of it? … “nutrition and fitness” – Google Blog Search This entry was posted in Nutrition And Fitness and tagged Cartilage, Dear, Glutathione, Mark, […]

Cromulent
Cromulent
5 years 4 months ago

A shame. I’m surprised you don’t know about Dr Demopoulos’ Ultrathione. A GSH supplement that passed FDA Stage I testing years ago. Dr deVany has been taking it for decades. I’ve been taking it myself for several years.

Dr D makes a modification to the GSH molecule – it involves adding a sulfur – that allows it to be absorbed into the bloodstream.

Primilacios
Primilacios
5 years 4 months ago

What do u use it for?

Cromulent
Cromulent
5 years 4 months ago

As Mark writes, its the body’s master antioxidant. It has responsibilities far beyond what is mentioned here too. For example, GSH is a precursor in T-cell production. If you are an AIDS patient, you definitely want as much GSH as possible. Those that have live longer.

Erin
5 years 4 months ago

I used to work in the supplement field and always steered people away from the glutathione and over to the NAC, Vit. C and turmeric instead. Regular oral glutathione isn’t very efficient.

But, then there’s transdermal glutathione cream, mainly used in autoimmune management protocols, which is a good and effective delivery system. I’d say that if you just want more glutathinone, take the precursors and help your body make more.
If you have a very inflammatory/autoimmune condition, than the cream is very helpful. I use the Apex Oxicell kind (one jar lasts me months with 3x/day application).

Cromulent
Cromulent
5 years 4 months ago
Erin, could you help me find how much GSH is in that Oxicell? The Apex website doesn’t seem to have the info. And they make you pay for a lot of other stuff in the cream too. Still, if I can get the same amount of GSH for less $ I’m all ears. Dr D’s website is glutathionescience.com. His formulation is in testing as a treatment for a couple of different maladies. The FDA Stage I phase is to prove a dosage/response relationship, and Ultrathione handled it just fine. 75-80% absorbed in 1-2 hours. Time a pair of doses a… Read more »
Supersonic
Supersonic
5 years 4 months ago

Would L-cysteine raise glutathione levels as well as the NAC form?

Will
Will
5 years 4 months ago

DeVany has never provided solid clinical evidence to support his claims for Demopoulos’s glutathione preparation. Instead, he supports its use by the fact that he (i.e., DeVany) never gets sick. Ok. That’s good, but doesn’t help to work through the relevant biochemistry. The preponderance of the literature supports Mark’s claim that oral supplementation of glutathione is inefficacious.

Cromulent
Cromulent
5 years 4 months ago

DeVany shouldn’t have to provide the clinical evidence, since it isn’t his research. You can call Dr D up yourself. Or you can look up the FDA info yourself. Check IND 45012.

And Dr D’s formulation is NOT simply pure glutathione. No one says that works. Dr D’s GSH adds a sulfur atom that enables absorption.

The ignorance seems almost willful.

Will
Will
5 years 4 months ago

Cromulent, chill out and please don’t accuse others of “ignorance” based on a couple of lines in a web comment. Very bad form.

Cromulent
Cromulent
5 years 4 months ago

Brilliant, Will. I call you on this and you respond with the vapors over the mildest invective.

I’m sure the vast majority of readers here – and apparently Mark too – don’t know Dr D, and that’s fine. If you know enough to be familiar with Demopoulos’ name and work, yet still claim that his formulation isn’t absorbed despite a raft of evidence then willful ignorance is something you might reasonably be accused of.

And if you look at IND #45012 you’ll see its actually a compressed Phase I&II study. And there is a patent too.

Sebastian
Sebastian
5 years 12 days ago

Immunotec makes a product called Immunocal that raises the bodies level of glutathione via bonded cysteine, a glutathione precursor.

Listed in the U.S. Physicians’ Desk Reference (PDR) and the Pharmacist’s Red Book. Immunocal also holds a Health Canada Natural Product Number.

shz
shz
5 years 4 months ago

where does pork chops or something like that fit into that scale of beef chicken fish shrimp?

Primal Toad
5 years 4 months ago

One pork chop is a very solid choice! Pork is known to have more omega 6 fatty acids – comparable to chicken. This is why I don’t eat bacon everyday like some cavemen…

But, pork chops are lean.

A single pork chop comes in with only .7 grams of omega 6 according to Nutrition Data. That ain’t bad at all! 34 grams of protein to boot.

Eat 2 with some buttered veggies – yum!

Lauren
5 years 4 months ago

Side note about Pam Olive Oil. It contains soy. Says so right on the can. Which really just pissed me off. Sneaky bastards. 🙂

Pam, Cooking Spray Organic Olive Oil
INGREDIENTS: Organic Extra Virgin Olive Oil, Organic Grain Alcohol (Added for Clarity), Lecithin from Soybeans (Prevents Sticking), and Propellant.

Riley
Riley
5 years 4 months ago

Mmm, propellant. 😛

Felicia
Felicia
5 years 4 months ago

this made me giggle!

Primal Toad
5 years 4 months ago

A lot of dark chocolates contain Soy Lecithin.

I am not sure myself. So I am asking an “expert.” Are minor amounts of soy lecithin something to worry about? Say the amount in dark chocolate and PAM olive oil.

I don’t use PAM myself but am curious.

Donnersberg
Donnersberg
5 years 4 months ago

Soy Lecithin is another word for hydrogenated soybean oil…I’ve looked it up and researched it 9 months ago.
They love to use that word in europe to ‘confuse’ everyone.
In Europe they also like to call it hardened plant oil….people think it’s some healthy substance since the word ‘plant’ or ‘vegetable’ is in it…/sigh

Jenny
Jenny
5 years 4 months ago

For anyone who might be wondering — that Misto pressurized spray can Mark links to above at “pressurized spray bottle” is great!

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[…] this week. Ever wonder about olive oil in a spray can, or which meat to choose when dining out? nutrition – Google Blog Search This entry was posted in Nutrition and tagged Cartilage, Dear, Glutathione, Mark, Nutrition, […]

Dustorama
Dustorama
5 years 4 months ago

For those of us with soy allergy, Chocolove 73% Organic chocolate bar has no soy lecithin and is a very delicious dark chocolate treat. It is not bitter at all and 1/2 serving (3 squares-just the right amount!) is 7 carbs. Yes, it does have sugar, but for the 80/20 rule and a sensible vice, this chocolate bar fits right in.

Annette
Annette
5 years 4 months ago

I just can’t give up my dark chocolate … yet 🙂 Here I can get Dagoba dark chocolate chips (73%) and Lindt 85% and 90% chocolate bars. They are all soy-free.

Matt
Matt
5 years 4 months ago

Why stress over eating out? It’s one meal out of 1000s you’ll have in your whole life, it’s effect will be quite minimal on your health as a whole. In other words, why not eat whatever protein you enjoy the most?

Allie
5 years 4 months ago

Well said, it’s not one meal that will forever damage one’s health but the successive choices that build up over a lifetime.

Donnersberg
Donnersberg
5 years 4 months ago
To Matthew: Cartilage does regrow. I’ve had rheumatoid arthritis in ALL of my joints. Xrays revealed damaged cartilage on top of inflammation. Guess what, all that damage is repaired, I have 0 inflammation and have 0 pain in any of my joints. The worst pain was in my ankles, feet and wrist…I now lift heavy weights regularly without triggering any attack. It’s like I’ve never had it. Bone Broth, cartilage off chicken, bone marrow (raw), i peel every bit of cartilage off whatever cooked animal lays in front of me and eat it. I also take Cod Liver Oil and… Read more »
Sarah
Sarah
5 years 4 months ago
I’m not sure that you can accurately say that all poultry in the US is fed arsenic and soy and soaked in a chlorine solution after slaughter – I think that most accurately refers to the factory farmed chickens. We grow chickens on pasture, their food contains no soy and no corn, and I’m pretty sure doesn’t have any arsenic – I’ll check with the man who mills it for us. As for the chlorine, we bleach our tools, knives, hands, tables (if they get contaminated), but never our birds. If a bird gets contaminated, we toss it – expensive,… Read more »
Donnersberg
Donnersberg
5 years 4 months ago

He referred in his post about chicken bought in the grocery store though…those would be factory farmed, yes. So, you’re correct about that.

Check out http://www.eatwild.com facts about all poultry in the U.S.
Europe has banned the import of ALL poultry coming from the U.S.
Google arsenic in poultry and see for yourself. They’ve been doing it since the 1960’s…mmmyummm…

Marybeth
Marybeth
5 years 4 months ago
I would like to hear more about how you conquered your RA. I was diagnosed 2 1/2 years ago. I took myself off my medication with my last dosage on Jan. 21, 2011. Went primal, more or less,(dairy is still in my diet). Just this week I have experienced some flares. One day it has been my knees.Then it leaves but the next it was my left hand and it is gradually leaving. I eat fresh turmeric, fish oil and a whole lot of other supplements. I do lift weights, golf and spin. I don’t think I am out of… Read more »
Robyn
5 years 4 months ago
Hi Marybeth, I have lupus (diagnosed when I was 21 – 14 years ago), major symptoms are RA, kidney involvement if really bad. Going paleo has been a godsend for me. I have been in a flare for the past 3 years and since starting this WOE seven weeks ago, I’m pretty much symptom free. Are you taking vitamin D? I am taking 10,000IU daily and I feel that it helps so much. I too, get a stiff, sore hand or a knee or a finger here and there and I notice it’s after I eat out or at a… Read more »
NM
NM
4 years 27 days ago

What does WOE stand for?

Gingersnapper
5 years 4 months ago

I would like to applaud Roly for his/her use of the word “enervated.” A great vocabulary builder!

Karen P.
5 years 4 months ago

Pam? Really? Not only is it full of gunk, but it ruins nonstick cookware too. Go for the lard!

Meagan
5 years 4 months ago

Hmm.. Reading all your comments is very interesting. I would like to see a post on what you think Mark on the whole dining out and which protein to choose issue, as well as the whole soy lecithin problem. I consider myself very well informed in the soy lecithin area but some commenters were speaking of things I’d never ever heard of and I listen/research valid sources. Thanks everyone and Mark!

Mary
Mary
5 years 4 months ago

I am trying to avoid soy whenever possible, I still eat soy sauce (organic light) and sometimes drink soy milk (organic). I eat alot of dark chocolote, always choose organic and a minimum of 80% cocoa (Green and Blacks 85% is my favorite)…. it doesn’t say it has soy lethicin but could it be hiding elsewhere?

heather
heather
5 years 4 months ago

Have you tried liquid aminos instead of soy sauce? Tastes almost exactly the same and is good for you. Bragg’s brand is popular and can be found in any health food store. Yes, there is soy in all sorts of packaged foods including cans of tuna etc.. usually says in small letters “contains soy” due to allergies.

Annette
Annette
5 years 4 months ago

Coconut aminos are a tasty replacement as well.

Katherine
Katherine
5 years 4 months ago
Mark’s blog post was excellent but so many of the comments remind me of why I don’t often read MDA anymore. Lecithin is not hydrogenated soy oil but rather an extract of soy. That’s my understanding fwiw: http://en.wikipedia.org/wiki/Lecithin re: Glutathiane production. It may be worth eating more bone marrow, bone broth and organ meat to increase substrate for glutathione production rather than supplement it. For a few isolated conditions, NAC supplemention is worth it but the ‘crunchy collagen’ effect (HT Emily Deans) is a serious downside to consider. I’d take it only if it dealing with serious affect disorders that… Read more »
Donnersberg
Donnersberg
5 years 4 months ago
*The amount of lecithin in good chocolate is minimal and not likely at all problematic.* That stuff accumulates in the arteries and rest of the body, heart, too. It takes 2 years minimum to get rid of a tiny fraction of this stuff…surely people will eat chocolate again within a 2 year period. I used to eat chocolate a lot when I first started out primal, the cravings for carbs made me insane. In order to not cheat on my primal diet I allowed myself the dark chocolate. Problem with it is, chocolate cravings come due to a iron deficiency… Read more »
MGM
MGM
5 years 4 months ago

Where do you get edible mineral clay? (I live in the UK, not sure how it’s available here.) Also, is this in addition to vitamin supplements etc.?

Donnersberg
Donnersberg
5 years 4 months ago

For Europe:

Behn Meyer Europe GMBH
Mr. Matthias Wetzel
Ballindamm I, D-20095 Hamburg
Postfach 10 44 20, D-20030 Hamburg

Germany

Phone: +49 (0) 4030 299-301
Fax: +49 (0) 4030 299-300

Email: m.wetzel@behnmeyer.de
Website: http://www.behnmeyer.com

This is straight off the http://www.azomite.com website…they also offer an additional Contact e-mail and have Facebook and Twitter contacts.
There are many other so called ‘healing clays’ available on the market, I just don’t know anything about them. Azomite is not processed in any other way then ground down into fine powder.

Donnersberg
Donnersberg
5 years 4 months ago
I’m sorry I forgot to answer your question. Yes, take it on top of your vitamin supplement. Vitamin supplements are usually low in everything, for example, there are 12 known vitamin D’s…yet a vitamin supplement only supplies you with 1 kind of vitamin D. The correct vitamin A for humans is retinol, although a healthy person can make the diffictul conversion of beta-carotene into retinol, much of it is lost during digestion. Fish eyes are extremely high in retinol. In addition to mineral clay I suggest Cod Liver Oil and High Vitamin Butter Oil ( http://www.greenpasture.com ). More info on… Read more »
Skinny-Ripped Li'l 80% Primal Girl (read in whatever snark you wish)
Skinny-Ripped Li'l 80% Primal Girl (read in whatever snark you wish)
5 years 4 months ago
“Mark’s blog post was excellent but so many of the comments remind me of why I don’t often read MDA anymore.” Thanks, Katherine! Been a lurker for a real long time–though an avid one. But honestly, good folks, your dogmatism can sometimes get distressing. (Mark had a VERY good post about dogmatism a while back.) While I understand that proselytes to a new way of life (i.e., the Primal lifestyle) often feel compelled to throw themselves into it with unreserved zeal, perhaps to “prove” that it’s the (only?) RIGHT way to live…sometimes you might just wanna lay off and take… Read more »
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Sherry
5 years 4 months ago
On glutathione: Yes, oral glutathione is neutralized by digestion. Useless to take it. However, there are some products out there with the precursors in proportions that have been clinically shown to raise glutathione levels by 292%. Also, there’s a compound formulated by Dr Herb Nagasawa who is a very big wig in medicinal chemistry that uses ribose to encapsulate a cysteine molecule for on demand release to support glutathione – first published peer reviewed article on this substance was in 1987 and there have been 16 more since then. The “energy shot” containing it is both effective and much healthier… Read more »
Cromulent
Cromulent
5 years 4 months ago

This is wrong. Dr Demopoulos’ GSH formulation is 75-80% absorbed within 2 hours. Proven by FDA Stage I study. You can look it up.

Robert
Robert
5 years 4 months ago

Mark,

You state: The fact that I was unable to find the exact ingredients of Pam online makes me think that ingesting it is not the best idea. Also, Pam? Really? Just use some real fat!

Good common sense, I am in a household with a non-primal spouse. The third ingrediant in Pam (Soybean Oil) is Wheat Flour.

Thank you for your wisdom

trackback
5 years 4 months ago

[…] Dear Mark – Glutathione, Workout Nutrition, Cartilage Regeneration, Pam and The Best of The Wo…- Mark’s Daily Apple […]

RN
RN
5 years 4 months ago

OK wait a second…the comments section and Mark’s articles are two separate entities and because you don’t care for some commenters does not equate with not actively reading MDA…I must admit I rarely read the comments as Mark is the person whose opinions/ideas/comments matter here, not yours or mine. While all opinions are welcome no one is forced to read beyond the article Mark posts.

Katherine
Katherine
5 years 4 months ago

Donnersberg wrote: “That stuff accumulates in the arteries and rest of the body, heart, too. It takes 2 years minimum to get rid of a tiny fraction of this stuff…surely people will eat chocolate again within a 2 year period.”

I’m interested in reading more. References would be greatly appreciated!

Donnersberg
Donnersberg
5 years 4 months ago
Donnersberg
Donnersberg
5 years 4 months ago

http://www.buzzle.com/articles/soy-lecithin-dangers.html

The soy lecithin you’re thinking about does little harm if you consume it rarely. Most people make it a daily little nash and that’s where things turn different. I’m sorry if I can’t sound any smarter or don’t have all the fancy words, my first language isn’t English.

In Germany, soy lecithin is garbage, it’s a known wasteproduct that makes you ill.

Donnersberg
Donnersberg
5 years 4 months ago

Also, I can’t find the article again that stated that soy lecithin is just another name for hydrogenated soybean oil.
That is what freaked me out about it in the first place. I’m sorry if I misinform people…if it isn’t true, then that’s wonderful good news. For the past year though, ever since stumbling upon that 1 article, it’s been freaking me out and I stopped eating chocolate all together except the one coming from Tropical Traditions, which is fermented chocolate without soy lecithin. They use the chocolates own ‘liquor’ to glue the chocolate into a bar.

Jennifer
Jennifer
5 years 4 months ago

Soy lecithin is most certainly not hydrogenated soy bean oil, nor does lecithin accumulate in the body. Seriously, where do people come up with htis nonsense?

Phocion Timon
Phocion Timon
5 years 4 months ago

Definitely need some citations on the lecithin accumation.

Mary
Mary
5 years 4 months ago
I did a bit of research on lethicin awhile back, because I like almond milk and most brands have some kind of lethicin (soy, sunflower, egg yolk)… lethicin is a fatty substance that is part of many of the foods we eat, like meat, eggs, dairy, grains and beans. Apparently it is found in the highest concentrations in beef liver, sheep brains and eggs. It is used to keep food products from separating, which makes sense since eggs are often used to hold things together. Our bodies do need it, but we generally get enough if we eat eggs or… Read more »
ObligateCarnivore
ObligateCarnivore
5 years 4 months ago

I just recently noticed the variation in ingredients on dark chocolate and wanted to know, too, more about soy lecithin!! For now I am going to avoid it!!

Katherine
Katherine
5 years 4 months ago
A lie can travel halfway round the world while the truth is putting on its shoes. –Charles Haddon Spurgeon And so it goes with lecithin. Did you all know that bone marrow has lecithin in it? Anyway, let’s cover some science. Thankfully, we need not bring out the biochem textbooks as wikipedia does a nice job with lecithin: “Lecithin is a generic term to designate any group of yellow-brownish fatty substances occurring in animal and plant tissues, and in egg yolk, composed of phosphoric acid, choline, fatty acids, glycerol, glycolipids, triglycerides, and phospholipids (e.g., phosphatidylcholine, phosphatidylethanolamine, and phosphatidylinositol). The word… Read more »
Katherine
Katherine
5 years 4 months ago

Donnersberg won’t be able to supply solid sources because there aren’t any.

Lecithin does accumulate in our bodies, but not in a bad way. In a very necessary, helpful way as it is a major phospholipid component of cell membranes.

It’s necessary. Healthful. Helpful. Beneficial. Almost certainly, lecithin from brains and marrow are better choices but lecithin from soy is not harmful and may indeed have beneficial effects.

http://informahealthcare.com/doi/abs/10.1080/10253890410001728379

http://www.awtt.com/memo2.html

http://onlinelibrary.wiley.com/doi/10.1046/j.1432-1327.2000.01255.x/full

http://ajp.psychiatryonline.org/cgi/content/abstract/139/9/1162

Donnersberg
Donnersberg
5 years 4 months ago

Sure, attack me, go ahead…meanwhile you can keep eating this waste product, while I enjoy my 100% primal life style without cravings =P

Katherine
Katherine
5 years 4 months ago

My goal is the understand the information we currently have, as well as one can considering all of the limitations of knowledge due to cognitive bias.

Please share what you’ve found, Donnersberg, If small amounts of lecithin are harmful, I, like many others here, would want to be corrected.

For me it is not about being right, but rather about uncovering information with the help of science and critical thinking while also understanding the limitations of both.

Donnersberg
Donnersberg
5 years 4 months ago
Andrea
5 years 4 months ago
Joint healing: Cartilage/joint rehab is possible. It won’t get back to perfect but it will be healthier. Good diet is important but probably not enough. Optimizing movement patterns/coordination, joint mobility, stress reduction, energy medicine (acupuncture, shiatsu) will help. I would check gluten sensitivity (Cyrex Lab), antibodies, Neurotransmitter, DHEA, Cortisol (stress test). BtW: Painkillers ruin joints and connective tissue. Joint Mobility practice is very important. Coach John Siffermann explains why. http://physicalliving.com/tuesday-qa-wh … sifferman/ Interview with Coach Sonnon. He had severe joint problems. http://physicalliving.com/exclusive-int … ng-system/ Interesting fact I learned from smart PTs: cartilage works actually better under load than without. Yup!… Read more »
Jeremy Priestner
5 years 4 months ago

Just wanted to say that I’ve been loving the knowledge I’ve been getting from these Q & A posts. I think they are a phenomenal addition to the site. Much appreciated, thanks Mark!

Weatherwax
Weatherwax
5 years 4 months ago

After all the talk about lecithin I thought I’d throw this in. FWIW, non-stick sprays like Pam are basically alcohol, lecithin, and a teeny bit of oil. There’s not much to them, good or bad.

I’m sure it won’t kill you to use it, but other fats have actual bennies, not to mention flavor!

Joshua
Joshua
5 years 4 months ago

There are Glutathione patches put out by a company called Lifewave, they make other antioxidant patches as well. The science behind them is complicated but pretty interesting as they do not transfer the substance through the skin but cause the body to generate the antioxidant itself.

Ingvildr
Ingvildr
5 years 4 months ago

A couple of comments. As a diabetic(it is improving since I went primal)I do find I need to have a small snack before working out to keep my blood sugars stable. On Pam or any cooking spray, I don’t know what is in them, but I do know I am very allergic to them. They are an instant asthma attack since childhood.

FarNorthGirl
FarNorthGirl
5 years 4 months ago

I like to use a sandwich bag to grease my pans. I stick my fingers into the bottom of the bag so the inside of the bag is sticking part way out and swipe butter, coconut oil, or bacon fat with it. I wipe the fat over the surface of the pan(s) and then pull my fingers out (which are still CLEAN!) and either seal up the bag to use again or toss it in the trash.

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[…] regarding the milligrams of evil soy lecithin used as in emulsifier in most dark chocolates in last week’s Dear Mark post, so before launching into today’s questions and answers, let’s go over that. Soy […]

Jack
Jack
5 years 4 months ago

It turns out Advanced glycation end products prevent the self repair of cartilage. So any damage won’t be repaired, possibly fueling the belief in the western world that cartilage cannot repair itself. Aminoguanidine supplimentation may decrease glycation and improve cartilage renewal.

Nicole
Nicole
5 years 4 months ago
Hi Jack, I have been having slight knee problems for over a year now, last week my knee totally flared up. All of a sudden fluid build up and swelling totally incapacitated me. I had an MRI which showed loose bodie floating inside. I got told i need a arthroscopy opperation. But now my knee has improved heaps and im not even limping anymore. I havn’t spoken to the surgeon yet, but i am thinking that i want to avoid the surgery as im not keen on the thought of letting a surgeon in there to scrape away at cartilage… Read more »
Todd
Todd
5 years 3 months ago
Hi Nicole If your knee problem is showing signs of improvement, surgery should be the last thing on your mind. I’ve had arthroscopic surgery on my knee several times and IME the surgery weakened the structure of my knee. Surgeons know now that surgical intervention is very likely to cause arthritis in later life, but it does help them pay for their Lexus so they do it anyway. I tore some hip cartilage last year (because of a poor diet I believe) and was told I’d need surgery to “repair” the damage, repairing cartilage to a surgeon means basically to… Read more »
Nicole
Nicole
5 years 3 months ago
Hi Todd, Thanks for your reply. My initial surgeon appointment finally arrived on Thursday, and the surgeon said that i have a loose body of cartilage floating around in the back area of my knee. He said that it could have been there for a while because it could be slowly growing like a pearl. He also said without my prompt that there would be no scraping done, just removal of the 2.1cm loose body. I am walking fine but i can feel it, its in the way. I cant see how i can get away with this without removal… Read more »
Todd
Todd
5 years 3 months ago

Sorry to hear that Nicole. That sounds similar to the first injury I had to my meniscus. Surgery could well be the best option in a case like that. Then as you already know good nourishment will rebuild the rest of the cartilage to prevent it happening again.
If you do decide on surgical intervention you may want to look into the role of vitamin C in wound healing and cartilage synthesis.
Good luck I hope it all goes well for you.

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[…] but the precursors are proven to work and are likely far less expensive. I’m reminded of the glutathione situation, wherein supplementing with precursors is far more effective than taking the thing […]

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[…] usually deal with a normal amount of free radicals (with the help of endogenous antioxidants like glutathione) before they do too much damage. If the free radical load is too great, however, either because you […]

Ann Patterson
Ann Patterson
4 years 10 months ago
I have had tremendous benefit from doing the exercises recommended by Pete Egoscue, termed the Egoscue Method. My left knee had been evaluated by two different surgeons. Both recommended total knee replacement. At 52 years old, too many years of chronic cardio, the X-rays showed bone on bone and I was in terrible pain. Egoscue has changed my life. I highly recommend doing a Google search and looking into Pete’s program if you are suffering from joint pain. I am a total believer that cartilage can regenerate. Miraculous, as far as I am concerned and yet another motivation to take… Read more »
Sparta
4 years 9 months ago

Good advice when it comes to pre-workout eating. Depending on the intensity, there are days when i kill it on any empty stomach, and days when it’s tough. It’s best to just experiment with what works best for your body.

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4 years 5 months ago

[…] a very common component of your body, and is contains in all of your connective tissues such as cartilage and tendons, nails, hair, muscle tissue and bone. Your complexion and shiny hair all depend upon […]

Anna
Anna
4 years 2 months ago
Wow, Mark thank you so much. I have lost cartilage in my knees and this is the first sensible, hopeful thing I’ve read on the topic!!! Thank you so much for the site and the insight into Paleo!!! I am 36 hours into the diet, and already my body is completely changing. I have a healed fissure, my kidneys are no longer aching, my belly is no longer bloated and I have energy and a clear head that’s lasting for longer than an hour at a time for the first time in way too long. Thank you so much for… Read more »
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[…] are essential here, particularly the heavy hitters like vitamins C and E as well that powerhouse glutathione. Nutritional deficiencies mean the building blocks for glutathione (which the body produces itself) […]

Ann Patterson
Ann Patterson
4 years 1 month ago
Dear Mark, Thank you, as always, for your wonderful website…as well as your books. I am really loving the new cookbook! After years and years of chronic cardio, I was told by 2 different surgeons that I needed a total knee replacement. I saw the pictures myself of bone on bone and walking was pure pain. On the path to surgery, I discovered the Egoscue Method and Primal Eating! 2 years later, I am pain free. I haven’t been back to have my knee X-rayed, but I am thrilled with the results. I truly believe that many people could avoid… Read more »
Anna
Anna
3 years 1 month ago
oh brilliant. Thanks once again Mark: I’ve been searching for a post on cartilage rebuild for a while now, so so pleased to see this one!!! THANK you so much. I’ve always fought the idea that ‘once it’s gone it’s gone’ – what a ridiculous concept!!! 😛 appreciate your insight here – I had guessed the broths, and was already craving and supplementing vit D, so this echos my own experience for certain. I believe my cartilage is about half back now, so whoopee for me!!! very good to read re use it or lose it though – I’ve been… Read more »
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[…] Slow, deliberate, lengthy contralateral crawling really seems to stretch everything out and make my joints feel […]

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[…] of cancer in the population. Looking at the study it draws upon, you realize that vitamin E and NAC “only” accelerated tumor growth in mice with pre-existing tumors rather than spurred […]

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[…] which makes me less likely to come down with the creeping crud, while NAC helps my body produce glutathione (an incredibly important anti-oxidant for general health that can be lacking in people under a lot […]

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