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New and Noteworthy: What I Read This Week—Edition 199

Research of the Week

Role models matter.

Zinc is helpful against COVID.

Light to moderate alcohol intake is associated with slower aging according to a few different epigenetic models.

The problem of reporting relative rather than absolute effects in studies.

Sleep loss and exercise performance: it’s a bad combo.

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Ask a Health Coach: How Do I Feel More Confident?

Hey folks, Board-Certified Health Coach Chloe Maleski is here to answer your questions about having patience and boosting confidence. Struggling to stay the course over the long haul? Feeling insecure about your wellness choices? We’re here with backup! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group. 

 
Sandra asked:
“This might be off topic, but do you have tips for cultivating patience? I struggle with it when it comes to seeing changes from working out (muscle tone, strength, etc.) and in all other areas. I don’t like to wait and find myself getting irritated at how long it takes to see results.”

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Winter Camping 101

You might be wondering why any sane person would want to try winter camping. The apparent negatives are myriad: It’s cold, wet, snowy, windy, and miserable. Why would you want to experience that? Well, the positives are also that it’s cold, wet, snowy, windy, and miserable. The positives are the negatives.

Everyone’s been on a vacation that was “ruined” by bad weather or crazy bad luck befalling them, only to have it become one of the most vivid, best memories of their lives because it was so intense, difficult, and out of the ordinary. It becomes a story you can tell for years after. Even though it’s “bad” in the moment, it’s a source of joy for the rest of your life.

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Active Recovery Workouts

Back when I was competing at an elite level of marathon and triathlon, we paid lip service to rest and recovery, but recovery looked mostly like lying on the couch for hours on end with a gallon of ice cream resting on my chest. I poured all my energy into training sessions such that I had nothing left in the tank on off days. Even basic household chores were a big ask. 

If I knew then what I know now, I would have made more of an effort to move on my off days, incorporating more active recovery instead of the passive, frankly slothful recovery I favored at the time. 

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New and Noteworthy: What I Read This Week—Edition 198

Research of the Week

A personalized strength training program using genetic data is very effective.

Compared to real meat, fake meat doesn’t trigger the same rise in essential amino acids when eaten.

Belly fat and death in Europe.

Low light during the day and bright light at night increases the risk of psychiatric disorders.

Exercise remains the best remedy for Alzheimer’s.

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{CLOSED} Cold Plunge Sweepstakes Celebrating 16 Years of MDA

This sweepstakes offer has expired.

A Primal lifestyle is all about giving your body the inputs it needs to thrive. I intend to stay vibrant, strong, and active well into old age, and I want the same for all of my readers as well. 

Appropriate hormetic stress is one of those crucial inputs. Hormetic stressors are things like exercise, sun exposure, intermittent fasting, and mild caloric exposure. They tell the body, “Hey, life is full of challenges. Better get as strong and nimble as possible so we can face whatever the outside world throws at us!” 

Hot and cold therapy are also hormetic stressors that have become an indispensable part of my routine. They both offer an impressive array of benefits, including improved cardiovascular function and insulin sensitivity, but I appreciate them mostly for the mental boost I get. With cold exposure in particular, I feel a noticeable increase in focus and acuity after a plunge. Nothing beats cold water immersion for the rush you get from making yourself do something that’s difficult in the moment but that feels so good afterward.

I’ve recently stepped up my cold water immersion game with the addition of a Plunge (cold tub) from the company of the same name. This technology allows me to regulate the water temperature to my exact specifications. I like a little cooler in the morning and warmer (but still plenty cold) in the evening. Because it’s at my house, there’s no excuse for not getting it done. 

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