Research of the Week
Higher free PUFA in the blood, lower cognitive function.
London’s Black Cabbies have enlarged hippocampuses.
Low protein intakes make nighttime light exposure even more detrimental.
Essential oils show promise for improving mental health.
Those who laugh the most talking to a stranger enjoy the conversation least.
Hello folks! Seasoned health coach and Primal Health Coach Institute Curriculum Director, Erin Power is back to answer all your questions about sleep, from why you’re waking up in the middle of the night to the best natural ways to improve your sleep cycle. Got more questions? Post them over in our Mark’s Daily Apple Facebook group or down in the comments below.
“I’ve been going to bed at 10 p.m. and waking up at 6 a.m. for a few weeks. For some reason, I’ve started waking at 3:15 a.m. and can’t go back to sleep. Any ideas on what’s causing it?”
Almost half of all adults struggle with insomnia to some degree, so, if it’s any consolation, you’re in good company. That being said, it’s not ideal to feel like you’re dragging yourself around all day, coping with sugar-laden snacks or venti-sized cups of coffee.
One of two nights of suboptimal sleep are manageable. But when it’s a nightly occurrence? It’s time to dig a little deeper.
The Primal Blueprint classically recommends against legume consumption, but that stance has softened. Legumes aren’t bad in and of themselves. Many people have intolerance issues with them, and unresolved gut barrier leakiness or FODMAP intolerances can make legumes a painful, often cacaphonous indulgence. But the category of legume itself is not a simple thing. Some legumes are better than others. Some people will tolerate one legume but not another. So where does soy fit in?
As I discussed in a recent post, my diet has been trending toward a higher protein intake than in years past. Rarely do I consume less than 100 grams of protein. Most days I’m considerably higher even eating only two meals. Those meals center around protein first and foremost with vegetables playing more of a supportive role.
After so many years of following a Primal diet, I feel wholly confident in my ability to eat intuitively. I trust my body to guide my food decisions from meal to meal, day to day, and week to week, so I don’t bother with tracking macros (the exact amounts of protein, carbs, and fat I eat each day). However, knowledge is power. You should have a sense of your protein and carb intake at least, even you’re getting even if you ballpark it.
Most folks don’t have a clue what they’re eating, though. Sure, they might read nutrition labels at the supermarket, but how many people know what 100-150 grams of protein look like in terms of actual food? Do you know how much protein is in a single chicken breast? How about a six-ounce steak? Three eggs, handful of nuts, or even vegetables?
These amazing egg-stuffed mini meatloaves aren’t only for breakfast. They’re great for lunch or dinner, too. But when served in the morning, they really start the day off right.
First, a mixture of pork and beef is seasoned to taste like breakfast sausage. Next, it only takes a minute to form the meat around a hardboiled egg. When baked together, the meat and egg turn into a rather stunning little loaf.
Cook these mini breakfast meatloaves on a lazy weekend morning, or better yet, on Sunday night so they’re waiting in the refrigerator Monday morning.
Research of the Week
The people who need the vaccine most of all—the metabolically unhealthy—have the lowest antibody response to vaccination.
100% of Spanish breastfeeding women have elevated levels of acrylamide, a toxin caused by heating vegetable oils.
A high-soybean oil diet (sound familiar?) causes colitis in rodents.
Those who secrete the most insulin are more likely to lose more lean mass and less body fat during weight loss.
Breastfeeding on a ketogenic diet imparts high enough ketones in the milk to prevent seizures in the nursing baby.