Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
26 Feb

Weekend Link Love

weekend link loveIn a recent study, those who trained aerobics in a fasted state lost body fat and body weight, while those who trained in a fed state lost body weight but no body fat.

Does diabetes actually start in the gut?

A scientist claims to have created a vegetarian meat substitute that’s indistinguishable from the real thing, “even to foodies.” I’m dubious.

Are humans better suited to segmented sleep? The myth of the eight-hour sleep, and Robb Wolf’s commentary on the myth of the eight-hour sleep.

From Greatist comes another relevant infographic: The Ultimate Guide to Eating Paleo.

What to do about hungry Paleo kids. The comment section is, as always, great.

Why being sleepy and drunk are great for creativity. Hmm, I guess college students are doing it right.

For shame: nature is disappearing from children’s books. Sounds innocuous, I’m sure, to most people, but these things matter.

Sh*t barefoot runners say.

Sh*t runners say to barefoot runners.

Real food, Ryan Gosling… what more do you need? “I’ll start the yogurt when I get home” needs to be in a movie.

Recipe Corner

Time Capsule

One year ago (Feb 20 – Feb 26)

Comment of the Week

After perusing this article, I feel like Homer Simpson when he visited the “Land of Chocolate” during one of his daydreams.

- What a coincidence, Chris. I was actually snacking on a schnauzer made of chocolate as I wrote the post.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Loving Ryan Gosling – fantastic! But wonder how his Valentines gift of 50lbs of raw, organic, grassfed butter was really received

    Some advice Ryan … 85% chocolate is still primal!!

    Sian wrote on February 26th, 2012
    • that Ryan Gosling thing cracked me up. A girl who would like grass fed butter for valentines day is my kinda girl!

      Burn wrote on February 26th, 2012
  2. Thanks Mark, as always.

    Those barefoot videos are a riot, too. I’d seen the first one but it was well worth another laugh before laughing at the second one.

    Richard Nikoley wrote on February 26th, 2012
    • There are more coming! ;-) (but not using the Sh*t People Say meme)

      Steven wrote on February 27th, 2012
  3. Lehrer’s got my back

    Steffo wrote on February 26th, 2012
  4. Those running videos had me laughing! And I would do whatever Ryan Gosling told me to do any day…(even though I’m 40 and married).

    albertasara wrote on February 26th, 2012
  5. Scary stuff about how scientist can make grain/veggies taste like a sirloin? Really? Do you want to eat it, or put it under a microscope and see what grows?

    Christine wrote on February 26th, 2012
    • Very suspicious. Reminds me of the scientists in an earlier link Mark posted to who are making “meat substitute” from human fecal matter.

      Primal Texas wrote on February 27th, 2012
  6. “All diseases begin in the gut.” -Hippocrates

    Primal Toad wrote on February 26th, 2012
  7. A question about the aerobics study: they talk about bodyfat and body weight – what’s the difference? Do they mean body fat and lean body mass?

    It’s important to know because I do a lot of exercise in fasted state. I like it and I need to lose a lot of bodyfat.

    Bob wrote on February 26th, 2012
    • Gotta admit that trying to read that article just left me with a headache, but all bodyfat means is how much fat you have in you. Body weight is affected by how much fat you have, as well as how much muscle, general build, water retention on that particular day, etc.

      Tim wrote on February 26th, 2012
      • What exactly is a “fasted state?” I couldn’t see from the abstract what time of day the men exercised. If it was based around Ramadan, they would be eating once a day after sunset, correct? Am I exercising in a fasted state if I eat lunch at noon, and hit the gym at 6 pm?

        Leslie wrote on February 26th, 2012
        • You have to have had no food for at least 12 hours to be in the fasted state. So, if you finish eating at 9 PM, anytime after 9 AM the next morning is a fasted state.

          You raise a good point. How close to fasting was the fed group? And who cares about aerobic exercise anyway?

          jake3_14 wrote on February 26th, 2012
    • Uh, did anyone else notice a confounding factor in the study?

      IE – the guys who lost fat, DIDN’T EAT FOOD.

      Ash Simmonds wrote on February 26th, 2012
  8. The finding that diabetes is associated with gut issues, specifically with a loss of integrity to the mucosal lining, seems intuitive to me. What I’d like to know more about is specifically how the enzyme fatty acid synthase (FAS) is regulated by insulin – what causes the reduction in FAS – and also what other dietary/environmental factors may be involved.

    I’ve been reading lately about the role of iodine/iodide throughout the body, including in the gut – specifically the mucosal lining. Iodine deficiencies cause deterioration to the mucosal lining of the gut. Some people believe that iodine deficiency is widespread and largely misunderstood. If so, then iodine deficiency may be implicated (directly or indirectly) in a number of diseases/disorders such as diabetes.

    rarebird wrote on February 26th, 2012
    • Here ya go!
      Nutritional and Insulin Regulation of Fatty Acid Synthetase and Leptin Gene
      Expression through ADD1/SREBP http://goo.gl/BTjWU

      And
      Insulin increases fatty acid synthase gene transcription in human adipocytes http://goo.gl/RX2Cz

      cancerclasses wrote on February 26th, 2012
  9. I just had a late night of drunken bumper cars with friends at a local carnival and I actually told my wife this morning (before I saw the link to “Why being sleepy and drunk are great for creativity”) on how easy it has been for me to do some writing this morning.

    Might have to reevaluate my process ;-)

    Doug wrote on February 26th, 2012
  10. I’ve never understood the need to create a faux meat for vegetarians. Isn’t that what they’re avoiding? It just seems like a massive case of missing the point, nevermind all the processing involved.

    As for the barefoot running videos, I was afraid to watch them, but they’re really well done and spot on. So true!

    Karen P. wrote on February 26th, 2012
    • Most vegetarians I know are split 50-50 between ethical and “health” reasons for avoiding meat. I wish this line of research comes to fruition, because it will serve two purposes: isolated the “ethical” vegetarians into a small lunatic fringe, and let some other population be the guinea pigs for the long-term effects of veggie meat or lab-grown meat.

      jake3_14 wrote on February 26th, 2012
    • I agree – if you’re vegetarian then you not only don’t eat meat, you don’t want to be reminded of anything resembling meat. So what’s the point of “faux meat?”

      PrimalGrandma wrote on February 26th, 2012
      • I agree. I actually think eating faux meat would be hypocritical; if the emotional aversion to eating meat strong enough to stop you eating it, why would you eat something that looks like it? Wouldn’t it trigger the same emotions? Besides, what vegetarians often do not understand is, although these processed foods do not contain actual animals, animals and the environment are damaged because of the intensive farming (especially those mile-long fields of corn for HFCS and whatever else they make of it nowadays) and all the waste that occurs from the processing…it’s a lot more ethical to source grassfed meat from local farms than to be vegetarian.

        Milla wrote on February 27th, 2012
        • I completely agree! How can you stomach something that looks like dead-animal-food when you’re avoiding it because it’s dead-animal-food. I always thought it was hypocritical, too.

          Deanna wrote on February 27th, 2012
    • I don’t think the idea is for the veggamatics. I think they are trying to create a meat substitute they can force the rest of us to eat………

      Uncle Frank

      Uncle Frank wrote on February 27th, 2012
  11. The Ryan Gosling thing is funny but is there a significance to him specifically? Is he a known Paleo-supporter/eater?

    Rhys wrote on February 26th, 2012
    • He’s just really really good looking.

      Allison wrote on February 26th, 2012
    • No. There’s just these images of him with all kinds of random statements starting with “Hey girl,…” popping up all over the internet. Not sure how it got started exactly.

      Wafaa wrote on February 26th, 2012
  12. The running videos were funny. But seriously, how DO you get the smell out of your Vibrams?

    Steven wrote on February 26th, 2012
    • Dr. Bronner’s peppermint castile soap. When my husband’s start to reek, I make a soak of one gallon super hot water with a couple teaspoon glugs of the soap. Throw the shoes in and walk away for a couple of hours, then throw them outside to dry in the sun. Works every time.

      Decaf Debi wrote on February 27th, 2012
  13. About the IF time capsule article – and the linked story of the man who “defeated” Type II diabetes with IF….

    I think that IF is great. I find that I am in the best place for doing IF and just naturally eat two meal a day.

    Like the man in the story, I notice that my waking blood sugar tends to be the highest of the day. However, I am not diabetic so my blood sugar never goes as high as his did. I have recently determined that my blood glucose tends to follow a low-carb pattern called “dawn” – where eating a low carb meal actually lowers my blood sugar not raises it. Within an hour or so after the first meal of the day, my blood sugar will be significantly lower than the waking, fasting reading.

    After trying several configurations, including not eating until the evening, I have found what works best for me. Basically, I skip breakfast – unless you count a late morning decaf with a bit of stevia and a tsp of coconut creme/oil as a meal. Does NOTHING for my blood sugar. Then, I have a breakfast type meal in the early afternoon.

    The man in the story found that eating a calorie restricted diet (CRON) worked best for him as a lifestyle. What I am learning – through study and through my own n=1 observations – is that a ketogenic (very low carb) diet has an effect on metabolism similar to CRON. Lowers basal temp, blood pressure, and heart rate.

    So, for those hoping to maintain steady, normal blood sugar and to eliminate insulin/glucose spikes, a low carb diet with IF may work as well as – or better than (in my case) – a calorie restricted diet.

    rarebird wrote on February 26th, 2012
  14. Loved that article on the myth of the eight hour sleep – and Ekirch’s book ” At Day’s Close: Night in Times Past” has made it onto my reading list. The whole premise makes sense to me.

    I have always had a tendency to get sleepy about that two hours after dusk period – but of course given the modern lifestyle just shook it off by staying busy. Once I moved past that sleepiness, I got a second wind and didn’t get sleepy again until well after midnight. Typically got 4-5 hours of sleep per night. One cycle.

    Long story short, fighting natural sleep patterns eventually led to sleep maintenance insomnia during menopause – and then to needing much more sleep every night – usually 8-9 hours – once the insomnia was healed.

    Now, I follow the PB guidelines for sleep – but still stay up somewhat past the earliest sleepy period two hours after dusk. Comes early in the winter. Maybe that’s next on the agenda – establishing the two cycle sleep pattern. Might be easier to do when the days are longer.

    rarebird wrote on February 26th, 2012
  15. Vibrams can be machine washed and as long as you keep your feet clean…? I workout in mine and they don’t smell.

    SusynK wrote on February 26th, 2012
  16. And, Rob has nailed it! “The BBC piece is a bit disturbing in that they essentially make the point that if you wake during the night it’s “nothing” to worry about because that’s a normal aspect of normal sleep. Do you see where this is flawed? We don’t GET normal sleep, so we need to do the best we can to get the sleep we need under the parameters of our lives.”

    I have been fortunate in that an essential aspect for me in healing my aforementioned insomnia was the ability to work discretionary hours so that I could sleep whenever. Now, in retirement I can fully set my own parameters. I intend to take full advantage of that opportunity and to see how much healing that produces for my body. I only wish that everyone could have control over their lives this way over the entire lifespan, as we evidently did in the past.

    rarebird wrote on February 26th, 2012
  17. Interesting about the sleep article.
    I do have interrupted sleep (on purpose though) but I’m lucky in that it takes me no time at all to go back to sleep.
    I did two things: I bought a sleep mask for total darkness (best $12 I ever spent), and I ditched the pillow.
    I now get deeper sleep, easily wake up (was not a morning person before) and my back posture has greatly improved (used to have these weird back pains).

    Wafaa wrote on February 26th, 2012
  18. I’m a screenwriter. Perhaps my next story will be about comedy about whole foodies and the FDA. And I will include the line “I’ll start the yogurt when I get home.” ;)

    gilliebean wrote on February 26th, 2012
  19. Very interesting study on exercise in a fasted state. I always had suspicions that this was the case, and now its partially confirmed.

    Thanks.

    Chris wrote on February 26th, 2012
  20. Seems to me vegetarians are obsessed with meat. Instead of looking beyond beef and pork and the like, they try to replace the taste with fake and far less healthy or satisfying plant substitutes. I asked a vegetarian blogger why is this so and got a firm FU AH in reply. One would think honest cooking of vegetables would be the correct way. I eat far more real food and vegetables than any vegetarian ever does.

    btw- despir what jimmy Moore claims- You came first in many of our Paleo lifestyles begins, followed by Robb Wolf. You da Grok !

    pjnoir wrote on February 26th, 2012
  21. The people that preach exactly 8 hours of sleep at specific times always made me laugh. I’ve read so many articles and sites that talk about the benefits of going to sleep before midnight, and it makes zero sense to me. Do you think your body has any clue when “midnight” is? Depending on the time of year, it could mean it’s been dark for 7 hours, or 2 and a half. If you are eating right, sleeping when you are tired makes the most sense to me. 8 hours makes sense because thats generally how long you’ll sleep for without an alarm, but the timing of it is irrelevant as long as it’s somewhat consistent. As long as you aren’t constantly pulling all nighters, I think you’ll be fine.

    Chris wrote on February 26th, 2012
  22. Thanks to Mark for posting the Sh*t videos, and to all of you who enjoyed them (and commented).

    More “barefoot comedy” is on the way ;-)

    Steven wrote on February 26th, 2012
  23. LOVE the Sh*t barefoot runners say video! I reposted it on my blog a while ago. That guy is hilarious.

    I found Robb Wolf’s assessment of the myth of the 8-hour sleep a little annoying… it seems to me he saying we’re doing something wrong if we can’t adapt and manage to pack in 8 hours of uninterrupted sleep without waking up. Well, I wake up almost every night. I get out of bed for about 5 minutes – stretch a little, drink a glass of water, then go back to sleep. Seems fine to me. It was reassuring to know that the cycle of waking was normal. Not stressing about waking up at night will make it easier to fall back asleep IMO.

    Gydle wrote on February 26th, 2012
  24. Love love love the Youtube vids, shared them on facebook with my ‘bearfoot’ and non barefoot runners..

    Abigail wrote on February 26th, 2012
  25. I train fasted sometimes, but not always. I don’t really like it, it kind of stresses me out but I love the feeling when its over. If I always trained fasted I’d be a walking bottle of cortisol. My goal is maintenance anyway, I don’t need to lose any body fat, so *sigh of relief*.

    I love the Ryan Giosling catch-phrases! I wish a guy would get me a heart-shaped slab of grassfed, raw butter for valentines…or some 100% dark chocolate hearts…or a lifelong standing delivery order of raw milk and grassfed lamb…I’m getting carried away!

    Milla wrote on February 27th, 2012
  26. OK….I’m STILL laughing about the barefoot links! Hahahah

    NicoleK wrote on February 27th, 2012
    • Those videos are great.
      The parasite in the brain part made me think of toxoplasma gondii. When running barefoot, try not to step on cat litter. I have a theory that the reason cats are innately prone to bury their excrement is so that it doesn’t attract infected rats.

      Animanarchy wrote on March 3rd, 2012
  27. Hahaha the ‘hey girl by Ryan Gosling’ is awesome. He’s so yummy…

    The BBC sleep article was interesting to read. What I took from it was that many people wake up in the night, and thanks to a possible biological/cultural shindig it’s not necessary to stress out about it. We don’t have any kind of lifestyle that they did in pre-industrial revolution communities but that doesn’t mean we have to stress out about not stressing out.

    I’m not following Greatist. It looks pretty entertaining!

    Being sleepy and drunk makes me…sleepy. And, depending on how drunk I am, horny.

    Caleigh wrote on February 27th, 2012
  28. Hahaha love the ryan gosling photos!!! I think the girl who bought her man some grass fed steak for valentines day was awesome. That was paleo romance at its finest. Also some very interesting facts on fasting…I’ve been having a lot of questions about it, but all cleared up now!

    Sarah wrote on February 27th, 2012

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