Category: Recent Articles
Research of the Week
Split brain, no split consciousness.
High circulating ketone levels reduce cardiac inflammation and inhibit the progression of heart failure.
Psychological distress and loneliness are way up.
Analyzing the genetic imprints of the animal skins used for the Dead Sea Scrolls.
Why weed makes you go, “Whoa.”
Let me be the first to tell you that there’s nothing wrong with you. You may have some patterns to unlearn, some self-love to embrace, and some new behaviors to embody, but seriously, there’s nothing wrong with you. If you want to change your negative self-talk, you’ve got to first understand where it comes from. There’s a famous quote by Mahatma Gandhi, that, in a nutshell says, “Your beliefs become your thoughts. Your thoughts become your words. And your words become your actions.” So if your actions include binging on sourdough (again), rolling your eyes at your rolls and wrinkles, or subconsciously sabotaging your sleep cycle, you can go ahead and thank your belief system for that. You can also take comfort in knowing you’re not alone. On any given week I’ll hear my clients say that making a protein rich breakfast takes too much effort. Or that they’re too busy to work out. Or they can’t stop eating desserts. These are all beliefs. And, as we’ll be breaking down here in a second, there’s a big difference between beliefs and truths. Your Brain’s Role in Self-talk Here’s the deal. Your brain’s job is to keep you safe. Because of this, it will always choose what’s familiar and comfortable over working toward a change that’s different. Even if that change is in the best interest of your health and happiness. What’s familiar is safe and what’s unknown has the potential to hurt you. At least from your brain’s point of view. And so, it automatically creates negative thoughts (and negative self-talk) to keep you nicely tucked into your comfort zone. Examples of Negative Self-talk Here’s a scenario to illustrate what I mean. Say you’re thinking about ordering take out. Will it be a large, extra pepperoni pizza or a thick steak and roasted veggies? Depending on your past experiences and your personal belief system, your brain will automatically assign a meaning to that choice. If you choose the pizza, your self-talk might be, “well, I guess I’ll be heavy my whole life” or “I never make good choices” or “life’s too short not to eat pizza!!” Unfortunately, that reaffirms your negative beliefs, which you’ll continue to repeat unless you do something to change them. Other examples of negative self-talk might be: I’m always out of shape I’m too lazy Why bother I never have enough time Nothing ever goes right for me That’s impossible When will I learn It’s my fault I always mess things up Overcoming Negative Self-talk Reframing is a psychological technique used in Cognitive Behavioural Therapy. Also known as cognitive restructuring, it allows you to reprogram your brain, changing your pattern of negative thinking — and the way you feel about certain situations, people, places, and things (including yourself). This is important because, as noted above, your thoughts end up becoming your actions. And negative thoughts very often turn into self-destructive actions. “I’ll never be able to stick to the Primal Blueprint” quickly spirals into you speeding through … Continue reading “7 Ways to Change Negative Self-Talk”
For today’s edition of Dear Mark, I’m going to be answering questions about Maximum Aerobic Function, or MAF. If this is your first time hearing the term, MAF refers to a method of endurance training that maximizes the function of your fat-burning aerobic system. I’ve come down hard on conventional or popular modes of endurance training in the past for being too stressful and reliant on sugar. MAF training is the opposite: low stress and reliance on body fat.
Let’s dive right in to the questions:
The Primal Blueprint is generally considered a low-carb way of eating, especially in contrast to the Standard American Diet and the like. We’re not anti-carb. My Big-Ass Salad is a huge bowl of carbs from vegetables, after all. We’re selective about the sources of our carbs and generally mindful about how many we take in.
Given that, readers always want to know the “right” way to incorporate carbs. Which carb sources? How many? When? How often?
The Primal Blueprint Food Pyramid and Carb Curve provide answers to the first two questions. The latter two… well, those are more complicated.
I’ve written about these topics many times, but the questions keep on coming. Today I’m going to try to condense the main points into one post. I’ll touch on some issues you’ve raised in the comments of recent posts, too.
In truth, I keep getting questions because there are so few definitive answers about the optimal way to incorporate carbs in your diet. Underlying hormonal and metabolic health, activity level, and lifestyle variables to make it impossible to make across-the-board recommendations. Few studies address these issues, and those that do always use standard high-carb diets in their manipulations.
The best I can do is explain the logic behind different strategies and encourage you to experiment. As with so many things, it might take time to discover which strategies work best for you.
Cholesterol usually gets the gold for most demonized nutrient, and fats undoubtedly take the silver. It’s time to confront the misunderstandings around fats.
When I switched from a high-carb, low-fat diet and started to eat healthy fat as a nutrient, my health rapidly transformed. As important as fat is to your body, the fact remains that not all fats are created equal.
A few fats, including but not limited to trans fats, deserve every bit of disparagement they get and then some. But many types of fats are beneficial, and we’d like to put in a good word for them. Here, we’ll go through good fats, harmful fats, and how to eat more of the best kinds of fats. At the end of this article, I’ve included a video explaining how to get more healthy fats and why you would want to in the first place.
Broccoli is such a versatile vegetable, and it’s fantastic in Summer salads. This salad is simple with a flavorful lemon tahini dressing. Broccoli and the other veggies in this salad are hearty, so the salad will hold up well as leftovers. The beauty of this recipe is getting all of the different
vegetables in one bite since they are chopped very small. While I may find chopping veggies back and forth on a cutting board until very fine a therapeutic and enjoyable experience, many don’t and will want to chop
everything up more quickly! To do so, roughly chop your veggies and
then pulse them in a food processor until they are chopped quite small.