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

Weekend Link Love – Edition 300

weekend link love2Forget standing workstations. The new ergonomics movement sweeping the startup world is the fetal position workstation. Kidding aside, the typical sedentary office environment is a serious public health problem, and we’re tackling it head on. I’m working with biomechanist and popular author Katy Bowman on a comprehensive multimedia course called Don’t Just Sit There!. Stay tuned for more on that in the near future.

I was recently on the Low Carb Paleo Show podcast. Go have a listen.

Episode #23 of The Primal Blueprint Podcast is now live. Brad has a lively discussion with Paleo Girl author Leslie Klenke about her background, her story, her new book, and why parents should read it alongside their teens.

Research of the Week

In breast cancer patients whose tumors express IGF-1 receptors, those who limited carb intake experienced less cancer recurrence.

Fasting for three days stimulates stem cell regeneration of the aging immune system.

Exercise is good for your gut flora.

Early hominids may have developed massive jaws not to chew raw grains and other roughage, but to take punches.

Interesting Blog Posts

An excellent guide to diet-based sunburn resistance.

How does athletic performance fare in the keto-adapted?

A few years ago in a post on type 1 diabetes, I mentioned a young Danish boy who’d put his T1D into remission with a gluten-free diet. Three years later, he’s still in remission.

Media, Schmedia

While many researchers recognize the deleterious impact of artificial light on the quality and quantity of our sleep, one scientist isn’t so convinced: “Can’t you people just close your eyes?”

Why cramps actually occur, and how Gatorade probably isn’t helping matters.

Everything Else

A new Kickstarter hopes to open Health Kitchen, the very first (but not last) hospital cafe with gluten-free and paleo-friendly options. It looks like a great cause to me.

Looks like the “3500 calories = a pound of body fat” law is more of a canard.

It looked like the FDA was about to ban traditionally-aged artisan cheeses. They’ve since walked back their statements, but the threat remains.

A pill that detects pesticides in your drinking water.

Take that, crows! Babies finally beat them at something.

Five invasive, incredibly delicious species.

Recipe Corner

Time Capsule

One year ago (June 15 – June 21)

Comment of the Week

Actually, Mark, I was standing and walking about in bare feet during the whole interview with Evan Brand. icon smile

– Touché, Aaron!

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. I can take a hell of a punch. I guess that means I’m quite evolved?

    Jeff wrote on June 15th, 2014
  2. It would be great for someone to start producing affordable treadmill desks.

    Prime Time wrote on June 15th, 2014
  3. Thanks Mark. I was already in the fetal position but I didn’t realize there was a workstation available to make my life beating official!

    Groktimus Primal wrote on June 15th, 2014
  4. I’ve been commenting on Facebook posts by the local health food store to try to educate people more and inform them of better alternatives to the products advertised. I shared the sunburn resistance link under a recent post about natural sunscreen.

    Animanarchy wrote on June 15th, 2014
  5. I have found wild boar at a local grocery. The label says it is from feral pigs hunted in Texas. It truly IS delicious.

    Thanks for the Zoe Harcomb link about calories. Very interesting.

    On the subject of hydration, last week I decided to practice minimal hydration while backpacking the High Sierra. Since Diamox is sometimes taken to relieve altitude sickness and is a diuretic, I figured why not just limit how much water you drink and only drink when truly thirsty? I have never acclimated better! I enjoyed hiking without carrying a bunch of heavy water around, just stopping to drink at a creek when thirsty. Like being John Muir.

    Diane wrote on June 15th, 2014
    • I thought you couldn’t sell wild game?
      And did you filter the water?

      zach rusk wrote on June 16th, 2014
      • I only filtered some of the water. Mostly I just drank right from the streams. I have been drinking unfiltered, untreated water for thousands of miles and many decades.

        I don’t know what the law is on game meat (I’m in California) but in the freezer section of my local health food gourmet grocery there is ostrich, elk, antelope, venison, kangaroo and wild boar which says in the fine print that it’s feral pig from Texas.

        Diane wrote on June 16th, 2014
  6. “Fasting for three days stimulates stem cell regeneration of the aging immune system.”

    Read the source article– it’s a 3-day fast for mice that alters some markers of stem cell regeneration. What’s the correlating length of fasting for humans? Months? Years? Is there actually a clinical correlation for the alterations in the chosen markers?

    SarahK wrote on June 15th, 2014
  7. Thanks for the fasting link. Anyone got practical insight? The article doesn’t specify the type or degree of fasting.

    shtove wrote on June 15th, 2014
    • The only thing the “fasting link” can tell us with regard to humans is that fasting for 72 hours prior to chemotherapy “may mitigate” the collateral damage to the immune system resulting from said chemo; in order to evaluate whether there really is something to these preliminary results/associations, we will have to see how the patients fare during the randomized phase II of the clinical trial (see also Sarah`s comment).

      Aki wrote on June 15th, 2014
      • Cheers. So no point in linking it.

        shtove wrote on June 15th, 2014
  8. I wanna eat me some giant cannibal shrimp…

    Nocona wrote on June 15th, 2014
  9. Read the post by Zoe Harcombe. Sigh. Two potential explanations come to mind:

    A) She simply delights in rabid demagoguery.

    B) She doesn`t understand the concept of allostasis:
    Reducing one`s caloric intake by, say, 600 (kilo)calories a day (from a fixed point) does not mean that one has created a lasting 600 kcal daily deficit, and should thus expect “600*365/3,500=62.57 pounds of fat” loss in a year – which – surprise, surprise – didn`t happen in the NICE study she references – if the 3.500 kcal-heuristic were correct , because along with weight reduction come REE/EAT/NEAT and consequently TEE decreases (due to both tissue loss per se and metabolic adaptation) ultimately resulting in a new dynamic equilibrium: What formerly was a 600 kcal deficit is now maintenance intake. Caloric deficits are moving targets. This doesn`t mean that the 3.500 kcal-heuristic as a hard and fast rule isn`t ridiculous – it is – , but Zoe Harcombe`s “rebuttal” is just as oversimplified.

    Concerning the exercise/gut flora study: Interesting in so far as the exercisers in question were professional athletes, seeing as many people claim that “chronic exercise” is counterproductive from a gut health perspective…

    Regarding the nutrition/IGF-1/breast cancer – conncection: Protein intake should also constitute an interesting variable in this context…

    Aki wrote on June 15th, 2014
    • Yeah, I have to admit that I was hoping for something of substance when I clicked on Mark’s link, given the short description. Was disappointed to find that it led to Harcombe’s site.

      Jeff wrote on June 15th, 2014
    • The first thing that came to my mind was – she denounces all these studies as meaningless as they did not lead to the expected weight reduction. However, has she taken aherence into account at all? There is no way to make sure that studay participants really only consume the requested calories unless they are monitored 24/7 for a year, which is impossbile.

      It seems to me like she is creating a strawman argument. Simply because all these formulae and calories counts are approximations and far from perfect, doesn’t mean that you should dismiss the concept of calories as a whole

      Martin wrote on June 16th, 2014
  10. A collaboration between Katy Bowman and Mark Sisson!! Yay! Two awesome people who have turned my health around.

    Four Seasons wrote on June 15th, 2014
  11. I have noticed that I am far less likely to get sunburn since going primal, even though friends and family around me are slapping on the 50+ sunscreen repeatedly.. I’m pale and live in NZ, and it’s not unusual to spend all day every day at the beach in summer. I’ve also noticed that I tan more easily and my tan lasts a lot longer. Thanks for the link!

    Julie wrote on June 15th, 2014
  12. Re: blue light in the bedroom. Yes, I close my eyes, but when my husband is next to me, checking his email and tweets on his iphone, I can still feel the light through my closed lids. It took some convincing, but he stopped the practice, and now we both sleep better.

    I am very sensitive to any light left on in the house. Even with my door shut, I can still see a the light from the bathroom around the corner and down the hall shining under the door and it disrupts my sleep. Total darkness (and a source of white noise) helps me to sleep soundly.

    Lauri wrote on June 15th, 2014
    • Yeah, when I have my eyes closed, I can still tell the difference between pure darkness and kinda-sorta-darkness. But the important thing, at least for me, is not what’s happening while my eyes are closed, but what’s happening right before I close my eyes. If I see blue light less than an hour before I close my eyes, it takes me forever to fall asleep. If one’s bedroom is very light, presumably one will be exposed to blue light less than an hour before closing their eyes, and therefore have disrupted sleep.

      I also notice that when I sleep in a room that has large open windows, I wake up at dawn or close to it, so presumably even with my eyes closed, I can tell when the sun comes up.

      meepster wrote on June 15th, 2014
    • I’m trying to convince my wife to do the same thing. Only it’s worse with her because she stays up and watches Netflix…usually without earphones on so I got to listen to all the noise as well. Makes for a poor sleep-friendly atmosphere.

      Jacob wrote on June 16th, 2014
      • I absolutely do see light through my eyelids! Maybe some people have thicker lids so they don’t have that problem?

        We have heavy, dark blinds & I’ve covered my clock radio dial with dark red cellophane– but I still sometimes use a sleep mask for extra darkness if I’m having a bad night. It helps!

        Paleo-curious wrote on June 16th, 2014
  13. Mark! Thanks for the link love. Hopefully there’s some more sunburn-resistant folks out this summer!

    Graham Ballachey wrote on June 15th, 2014
  14. Did no one else notice that this is Weekend Link Love #300?

    Bill C wrote on June 15th, 2014
  15. I’ve said this before on this site. I sleep outdoors a lot and I’ve almost never seen a dark night. Even without a moon, I can get around just fine by starlight alone. It only really gets dark in bad weather. How does all that starlight and moonlight jibe with the idea that we need darkness to get good sleep? There just aren’t that many caves in the world.

    the grass will prevail wrote on June 16th, 2014
    • I suspect that artficial light may have a different effect than starlight– but I would probably have trouble sleeping outdoors on a moonlit night too. I think some people are much more light sensitive than others. Sounds like you are one of the lucky ones!

      Paleo-curious wrote on June 16th, 2014
  16. Very interesting article on keto-adaptation related to athletes. I will need to archive this to discuss on my blog for competitive martial artists. I haven’t fully read the article, but I am curious of the effects of a keto diet on sports that require repeated bursts of explosive movement. I noticed it mentioned “strength-trained” athletes, but that seems to be closer to powerlifting than sparring.

    Seems like I might have a personal experiment to perform in the future to see how ketogenic diets affect competitive fighter.

    Jacob wrote on June 16th, 2014
  17. The “Fasting for three days…” article says that IGF-1 is lowered, but I thought raised IGF-1 is one of the benefits of IF. Is it just lowered when it is longer than 24 hours?
    The longer duration fasts seem cool if subjected to extreme trauma like chemo, but it doesn’t seem like a great idea for others.
    And of course, the lobbyist for the sun, Jim Horne says that we don’t need to block out the sun!

    zach rusk wrote on June 16th, 2014
  18. I have been spending a lot of time in hospitals & health facilities lately, caring for a relative, & the food there is absolutely horrifying. I usually brought meals from home for us both, & packed nuts, cheese, boiled eggs & such to snack on so that I never had to go near the cafeteria. Sadly, most patients don’t have much choice. My sister has gluten & dairy intolerance & though this was on her chart she was frequently served foods containing both. Luckily family members were there to catch the mistakes, but of course many patients don’t have advocates.
    Thank goodness somebody, somewhere is addressing the problem!!!

    Paleo-curious wrote on June 16th, 2014
    • yup. sick care boxes are the worst when it comes to their cafeterias… not much as far as healthy goes. you can get a burger without a bun. sometimes salads without cheese. how ironic!

      Erin wrote on June 16th, 2014
  19. Diet based sun-burn resistance. Now that’s something my fair skin would appreciate me reading! Lots of awesome articles linked in this post!

    Kristin J wrote on June 16th, 2014
  20. Hi Mark
    Thanks for the hat-tip about Katy Bowman. I’ve just read Move Your DNA and started doing some of her Alignment Snacks with fantastic results. If anyone is interested I have just posted a review on my book blog at http://abookloversadventure.blogspot.co.uk.
    Also I’ve just started the Primal Blueprint Expert Certification course and I’m loving it.

    Jo Holland wrote on October 30th, 2014

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