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

Weekend Link Love – Edition 201

Research of the Week

A race day high-fat meal resulted in better endurance performance than a race day high-carb meal following three days of carbohydrate loading.

Choline intake during pregnancy predicts the child’s epigenetic response to stress once born. Kids from moms who ate just 480 mg of choline a day during pregnancy (the recommended amount) secreted more cortisol in response to stress than kids from moms who ate 930 mg per day. All the more reason to eat your yolks!

Speaking of stress, it seems to shut off the parts of the brain that control goal-oriented behavior. So that kid with the excessive cortisol gene expression might be less likely to accomplish interesting, exciting things.

Caffeine appears to be helpful against Parkinson’s disease.

Interesting Blog Posts

Not technically a written blog, but Robb Wolf was recently on the Joe Rogan Experience podcast. It’s a good listen (but not really safe for work).

Stephan Guyenet reviews a review paper in which he was one of the reviewers reviewing the health effects of high-fat dairy.

Everything Else

Witness the calm, cool, and collected visages of the world’s greatest athletes engaging in their life’s passion.

Why don’t we eat pig’s milk cheese, goat butter, and sheep milk?

Who’s up for some dragon eggs?

Recipe Corner

Time Capsule

One year ago (Aug 5 – August 11)

Comment of the Week

I only had time to skim this article.

– Nice one, Finnegan’s Wake.

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. “Why don’t we eat pig’s milk cheese, goat butter, and sheep milk”

    Who are these crazy people? Sheep’s milk is delicious, as is mare’s milk. Unpalatable to whom? The Doritos crazed masses?

    The real reason we don’t drink sheep’s milk is that it’s more valuable as fine cheese – I see nice French cheese fetch up to $40 a pound. Supply is limited and milk distribution’s a pain. Farmers are smart to go for the higher value product.

    HighlySkeptical wrote on August 5th, 2012
    • I just want to know why I can never find badger milk at the store…

      Chase wrote on August 5th, 2012
      • Honey badger milk is NASTY, that’s why.

        Gydle wrote on August 5th, 2012
        • Honey badger milk is badass. Honey badger doesn’t care.

          whistler wrote on August 5th, 2012
    • I make yogurt with raw sheep’s milk. It’s rich and delicious.

      Gydle wrote on August 5th, 2012
      • Never tried it. But my friend found this yogurt at like a Giant or something that was 10% fat and they said they were on a little fat-high from it.

        Max Ungar wrote on August 6th, 2012
    • Sheep’s milk blue cheese is way more delicious than already delicious cows milk blue cheese.

      johnnyv wrote on August 6th, 2012
  2. Haha! I can’t believe you linked to Fox News :) I love to read these great things about coffee, but I would have loved it more 6 months ago, before my caffeine tolerance inexplicably plummeted. (What’s up with that, Mark?)

    I just ordered my first pasteured pig, and I’m saving that pork recipe for when the butcher has it ready next week. Thanks!

    Anne wrote on August 5th, 2012
    • Pardon me, Anne, but what’s wrong with Fox News?

      TetonCowgirl wrote on August 5th, 2012
      • You know the bloody answer to that…

        A.Stev wrote on August 5th, 2012
        • No, actually, I don’t know the “bloody answer.”

          Phocion Timon wrote on August 5th, 2012
    • Um, what’s wrong with linking to Fox News?

      Phocion Timon wrote on August 5th, 2012
      • Well… Fox news is more like a conniving fox than a news station. They’re most often wrong or intentionally misleading with their information, and have had to backtrack on statements many times (like O’Reilly making things up about law and political rules that don’t actually exist). So Mark “Integrity” Sisson linking to Fox “Epic Fail” News is quite the irony, because Fox rarely gets anything right (I will grant that their articles are better than their TV) :)

        Adam wrote on August 5th, 2012
        • +1 for funniest comment thus far!

          Patrice wrote on August 5th, 2012
        • Oh, okay, I get it now. View points differing from yours are biased. Got it.

          Phocion Timon wrote on August 5th, 2012
        • FOX News published an article about Michael Phelps winning another gold. Those right-wing conspiracy nuts, always with that biased reporting…

          If you can’t tell the difference between hard news and opinion (O’Reilly, Hannity), then you’re a bit dense.

          Shipmaster wrote on August 6th, 2012
      • Fox lies, plain and simple.

        There’s an entire site devoted to documenting all their falsehoods.

        Finnegans Wake wrote on August 6th, 2012
        • Media Matters? Aye caramba. Instantly discredited. Conversation over. Back to primal nutrition…

          jbourneidentity wrote on August 9th, 2012
    • Come on, Anne, the article is on the Fox News site, but could be just about anywhere on the net. Everyday for the past ten or twelve years, I read LewRockwell.Com. I love Lew, and his group of columnists, but there isn’t a day that goes by where I find something that is objectionable from my point of view., and walk away with raised eyebrows. Doesn’t mean I fall into a pit of rage, and smash the hell out of my mouse, and keyboard. No, I simply disagree, as you do presumably with [all] of Fox News. The idea is to take what you find interesting, and agree with, and leave the rest. The content of this article may or may not be true. But it is silly to discount it for the mere reason it was posted on Fox. This reminds me of liberals who passionately agree with me, especially on civil liberties, until they find out I’m libertarian.

      William wrote on August 5th, 2012
      • That’s just funny. I knew about the connection between caffeine and Parkinson’s ten years ago…”The idea is to take what you find interesting, and agree with, and leave the rest. The content of this article may or may not be true. But it is silly to discount it for the mere reason it was posted on Fox.” Exactly. I do this with my Paleo/Primal articles, too.

        Heather wrote on August 6th, 2012
  3. Oy vay, the connections of mothers and stress! lol

    yoolieboolie wrote on August 5th, 2012
  4. watermelon and tomato is an amazing combo. i favorite of mine for salads, with or without greens.

    Dan wrote on August 5th, 2012
  5. … No time for comments … too much Olympic excitement happening … !

    Sian wrote on August 5th, 2012
  6. Pig’s milk sounds gross…. lol I might grab some sichuan pepper corns to make some pork roast! thanks for the recipe!

    Gift Clumsywarrior wrote on August 5th, 2012
  7. “What we’ve discovered,” says Lee, “uh, what we’ve concluded, you know, is basically that the machine that would fit a pig’s teat is a human breast pump. It fits perfectly.”

    Thank you for this link, Mark. It totally made my day.

    Gydle wrote on August 5th, 2012
  8. Question: the high fat race day meal article said the people eating high fat + maltodextrin had the best response. I thought maltodextrin was basically just glucose? And isn’t ingesting that supposed to be a bad thing?

    Gydle wrote on August 5th, 2012
  9. Love the caffeine news :-)

    CJ at Food Stories wrote on August 5th, 2012
  10. I don’t find I need or want dairy product. I occasionally have babybel cheese but not often and milk makes my nose run. It’s not hard for me to manage without it. Never drunk or liked coffee either (although used to hvae a diet coke habit, 8 cans a day – well rid – I have very addictive genes).

    So today I was really missing sugar and I had a small chocolate bar and it was of course increibly wonderful. All the feelings of being sad (sugar withdrawal) passed. It was as if someone had turned on the on but with acceleration button. I even did lots of invoices to customers really quickly. What a shame it has such an effect on me, so positive but that if I ever get back on it I cannot eat much else and I eat more and more and more of it as next time I have it the high is much less. Silly me. Better not tell the boyfriend.

    EnglishRose wrote on August 5th, 2012
  11. Sheep and goat cheese is a-maaaaaa-zing.

    Nionvox wrote on August 5th, 2012
  12. We have a local company (Laloo) that makes goat milk ice cream. Wonderful stuff, better than cow milk and doesn’t disturb my lactose-intolerant innards.

    dragonmamma wrote on August 5th, 2012
    • Their black mission fig ice cream is insanely good! Hard to find, but so worth it.

      Amy wrote on August 6th, 2012
  13. “Frantically pinched at their tiny nipples, then ran away when they woke up and started to freak out”
    Anything in the name of ricotta I guess

    BigSwifty wrote on August 5th, 2012
  14. I wonder if Grok and his primal hottie had anything like coffee in their daily lives, to give a little turbo-boost when needed.

    Grokster wrote on August 5th, 2012
  15. Very interesting about the Choline effects on infant stress…I have been reading about epigenetics a lot lately. The book “Deep Nutrition” is fantastic, if you haven’t read it!

    Kevin wrote on August 5th, 2012
  16. Last week, Wegmans in Henrietta NY, had goat butter on their shelf. I was as surprised as you probably are. I had never heard of it before so, of course, I bought it. It is very good I have to say.

    And then today, I bought buffalo milk cheese at a farmer’s market. I imagined in my head that it was an American buffalo which is actually a bison so maybe the milk came from a water buffalo. I was not specific enough in my questioning of the vendor. Haven’t tried the cheese yet.

    Sharon wrote on August 5th, 2012
  17. I saw a picture of a pig with long fur, almost like a fleece that you could spin. I thought, “Wow, bacon and wool in one package. Can you MILK that pig?”

    shannon wrote on August 5th, 2012
    • +++

      Christina208 wrote on August 8th, 2012
  18. Here’s a blog post on how vitamin K2 deficiency can account for statin side effects like memory loss and calcification of arteries:

    George Henderson wrote on August 5th, 2012
  19. Let’s just say that caffiene is NOT coffee. The high acrylamide levels in coffee may be irritating to people with parkinsons. There should be enough differences between the plant and the drug to make us wary. And what about black and green teas?
    Tobacco will give you cancer, nicotine won’t.

    George Henderson wrote on August 5th, 2012
    • Interesting that thing about acrylamide levels in coffee, did not know about it.

      Do you happen to know if Guarana contains any negative ingredients or side effects?

      Mik3 wrote on August 6th, 2012
  20. i tried making an omelet with some dragon eggs the other day, but some blonde Targaryen chick showed up and two minutes later my apartment burned down.

    primalrob wrote on August 5th, 2012
    • +1 for the reference to Game of Thrones!

      Gabriel wrote on August 5th, 2012
  21. Well, now that we’ve considered the milk of so many different animals, maybe next week, Mark could lead us on a hunt from some truly primal (and paleo) fare that I expect many are anxious to try — all the animals that we can eat the eggs of.

    Know anywhere I can pick up a dozen alligator eggs. They probably sell them in Florida, right? Collecting them directly is probably more dangerous than trying to milk a buffalo, I’ll bet.

    Roger in Korea wrote on August 5th, 2012
  22. . . . err. Just kidding about the alligator eggs. That sounds a bit unappetizing to me, but duck and goose eggs might even be better than chicken eggs and bigger too.

    Roger in Korea wrote on August 5th, 2012
  23. My mother makes cheese from raw milk. It taste great with some salt on it. I love the comments on these low carb blogs. A lot of these guys are creative and can give great ideas!

    Low Carb Master wrote on August 6th, 2012
  24. Thank you for featuring my sichuan pepper roast pork recipe, Mark! As a side note on Central Asian fare and the pig’s milk article…I had a small taste of that fermented mare’s milk they mention in China last month. It is clear and stinks of rotten milk – It does not go down easily. Legend has it, it was the drink of choice of Amazon women warriors for vision quests and post-battle celebration. Cheers!

    Stormy @Maoomba wrote on August 6th, 2012
  25. I can’t believe they’re hating on Sheeps milk! I lived and worked on an organic sheep dairy farm (in France, where sheep dairy products are not as popular as goat but you CAN find it) where we made cheese and yogurt – it was so smooth and mild with a distinct and delicious flavor! I tried in vain to find it in America. The yogurt, especially, far surpasses that of cow’s or goats.

    drea wrote on August 6th, 2012
    • I have found a blue cheese made from raw sheep’s milk and it is the BEST blue cheese I have ever tasted – I’m sure there’s better, though. It’s not dry and crumbly (like the stuff I got at the Amish market). It’s moist and oh my so good.

      Heather wrote on August 6th, 2012
  26. I’m glad to see data supporting the pre-endurance event high fat meal. Through trial and error over the years I’ve found that eating a bunch of nuts or an avocado about 20 min prior to a long workout allows for more sustained energy than a high carb intake prior to the event.

    Does eating a high carb diet 3 days prior really make that much difference? Can you get away with just eating primal as normal and sustain performance the day of with a pre-workout high fat meal?

    This is good information to know as I training for the Kokoro camp. Very much a long endurance event.


    Tom Coffey wrote on August 6th, 2012
  27. Random poll:

    If you were to eat solid foods in the middle of a long endurance event, what would you be your choice?

    Tom Coffey wrote on August 6th, 2012
    • before I went primal I ate peanut butter and jelly sandwiches. Nuts and honey?

      Pamsc wrote on August 8th, 2012
  28. My kids and are I allergic to cow’s milk so we eat goat milk butter instead. Yummy but expensive!

    Danielle Meitiv wrote on August 6th, 2012
  29. The Olympic divers were disturbing and cute all at once.

    Joy Beer wrote on August 6th, 2012
  30. I don’t know if hiking and backpacking count as endurance exercise (I do it quite strenuously) but I manage much better performance with high fat foods than with high carb foods. I recently did a somewhat strenuous backpack trip, stepping into the middle of someone else’s thru-hike of the Continental Divide. I kept up with them even at high altitude. My meals were mainly high in fat and protein, things like pemmican, macadamias, wild greens and mushrooms, coconut oil, beef heart jerky and other dried meat and some carbs from dehydrated potatoes and dried fruit. I got to where I was fasting through first breakfast and eating pemmican for second breakfast. I was felt great and had no trouble keeping up on the pace and distance.

    Diane wrote on August 6th, 2012
  31. The choline issue is another great reason to eat our eggs. Does anybody know where I can find the best online discussion on why eggs are great and does an effective job laying out a lot of Mark’s principles AND also concisely shows where conventional concerns about eggs might be unfounded? I want to do a couple features for my blog.

    Cheryl Boswell wrote on August 7th, 2012
  32. The high fat meal before endurance study is very interesting. I would be very interested to see a group that fasted, then took the malodextrin jelly right before exercise (FAST + M) to see how fat utilization while running compares with the group that ate the high fat breakfast. That has been my protocol for running and triathlons this year (fast then gel right before the race) and it’s worked pretty well. It’s tough to get in a high fat breakfast 4 hours before a race that goes off in the 7:00 hour.

    Greg wrote on August 9th, 2012
    • I was JUST going to write that.

      I think what’s important is not that the subject ate fat, per se, but that they were carb-fasted.

      I run (and race, half marathons) fasted. I top off muscle glycogen in the days before, and then go for it fasted on the day of for maximal fat oxidation (which endurance is all about!).

      (Yeah, an early race means a meal is impossible. I squirm at the site of running buddies packing in oatmeal and bananas and bagels pre-race. Doh!)

      So, yes, study v2 please….

      Catt wrote on August 9th, 2012
  33. Bad science again. The difference in high fat groups vs. low fat was about 35% (high) and 20% (low) when you calculated a 400 (!) calorie load into it. So in reality, the moderate fat group did better than both low (20%) and high (55%).

    Why they decided to throw a 400 ish calorie carb load into just the high fat group is beyond me. But it was maltodextrin. They might as well have ingested 400 calories of fructose gel. Plus, all the subjects were fed very high carb meals 3 days prior to the test. And they were all 22 year old *males* at around 7% body fat. These were elite athletes. Not applicable. Try again, bro-scientists.

    Heath wrote on August 10th, 2012
  34. What it seemed like they were really testing whether carb loading blunted FFA mobilization. They first theorized that it might lead to depleted liver glycogen due to glycolysis, but that isn’t how the body acts. And they later on said that carb loading improves “endurance.” But “endurance” just means keeping lactate low. Muscles are the mirror image of other tissues. When they aren’t stressed, they burn fatty acids. When they are stressed, they greedily go for glucose (like any stressed tissue) and so deplete the substrate meant for glucose dependent organs (kidneys, brain, etc.). All cells like glucose in times of stress. This is because it helps them maintain their organization and structure. When lactic acid starts rising really high, mitochondria get inflamed and start blowing up (lysing). Cells take on bulk water and that starts literally harshing their mellow.

    Heath wrote on August 10th, 2012
  35. *was* whether carb loading…

    As endurance exercise is prolonged, glucorticoids rise. This isn’t because cells simply want to “burn” glucose. This is because of that need to maintain a coherent, relaxed cell environment. ATP directly contributes to that relaxation by smoothing the raised hackles of cellular structures and proteins. Anything that interferes with ATP production (lactic acid accumulation, for instance) will prevent cells from keeping it together.

    Heath wrote on August 10th, 2012

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