Category: Recent Articles

New and Noteworthy: What I Read This Week — Edition 130

Research of the Week
Top men and women are hard at work trying to convince you to go on a plant-based diet.

Ivermectin combined with doxycycline looks to be an effective, inexpensive COVID treatment.

Neanderthals ate some starchy foods.

At least across the Southwestern United States, ancient human gut biomes were far more diverse than they are today.

Mental “handwriting” to text.

Ancient enhancement of Amazonian soil quality made by pre-Columbian forest dwellers still persists today.

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Ask a Health Coach: What’s Your Body Trying to Tell You?

Hey folks! This week, PHCI’s curriculum director, Erin Power is answering your questions about cheat days, how to handle hunger during intermittent fasting, and the best thing to do when you get the chills. Keep asking your questions over in the Mark’s Daily Apple Facebook group or post them in the comments below. John asked: “I’ve been doing intermittent fasting for a few months and it’s working well, but I get hungry after 14 hours or so. Wondering if it’s best to try to muscle through the hunger when I feel it kick in or should I just eat?” There are several different ways to practice intermittent fasting and they all have proven disease-fighting and anti-agent benefits. There’s the popular 12:12, 16:8, 18:6, and 20:4 methods, alternate day fasting, multi-day fasting, and really any way you can slice a period of time. The best way to figure out which method is right for you though, is to experiment. A longer fast may have worked for you in the past, but the human body is a miraculous and adaptable organism. What felt great at one point might not be in your best interest now. And if you’re feeling tempted to push yourself to resist eating for a few extra hours, thinking more is better, let me remind you that there’s no award given to the person who can fast the longest. You’re also not going to have your IF card pulled if you decide to eat outside your original window. Everything about our culture seems to discourage us from listening to what our bodies are telling us. We somehow believe that other people know us better than we do. Listen, if something isn’t working, my body will tell me, and I trust that. I try to teach my clients the same thing: to trust the signals they get from within; rather than relying on what a scientific paper, influencer, or so-called-expert tells them is going to prolong their life or bestow them with optimal health. So, instead of pushing through the pain (or hunger in your case), what if you took that hunger as a sign? What if you honored your body by listening to your grumbling stomach and sluggish energy levels and gave it the fuel it was asking for? I know meditation is good for me, but I don’t know how to start. I’ve tried to meditate before, but my mind is too busy. It sounds easy, but it feels hard.   Not sure what the hype is all about? Find out why millions of people have been meditating for thousands of years. Meditate with us for 21 days, complete with video meditations, a tracker, and community support! How Do You Recognize Your Body’s Signals? Stop a few times a day and take inventory of your body. Identify any sensations going on – what’s happening in your stomach, your jaw, your shoulders, your focus, and your mind. Record the negative and positive feelings you observe, then connect the dots. Is … Continue reading “Ask a Health Coach: What’s Your Body Trying to Tell You?”

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How to Grill Everything – the Ultimate Guide

June looms. Summer is almost upon us. The sun’s out, people are starting to gather and mingle, the big box stores are stocking charcoal again, and those chicken drumsticks, that tri tip, that lamb leg, and that salmon filet behind the butcher counter are looking good. You feel the pull of the grill. It calls to you. You need to respond—but how to do it?

Not everyone is a grill master. With baking and traditional recipes, you can follow along just by reading. Oven temperatures and controlled gas ranges make cooking indoors fairly predictable. But outside, out on the grill, things get a little wild.

Grilling is more art than science. It’s about feeling the meat, sensing the heat, intuiting what’s happening beneath and above the grill. The wind, the coals, the flame, the air flow, the ambient temperature all affect and determine the quality of the finished product. It’s all too much to plug into a spreadsheet and figure out down to the millisecond. There are no guarantees. So while I’m going to give you the best methods I’ve learned over the years, don’t take this as settled science. You’re going to have to experiment for yourself.

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Habit Stacking Microworkouts (aka Working Out Without Having to Think About It)

The beauty of microworkouts is that you can do them virtually anywhere with minimal time investment, and the cumulative training effect really adds up… if you remember to do them.

To be successful with microworkouts, or any form of exercise, consistency is key. Not rigidity—we’re not big fans of rigidly adhering to a strict exercise schedule here—but you need to put in the time and effort. Workouts that don’t happen don’t change you. Unlike going to the gym or taking a Crossfit class, which you might schedule into your busy calendar, microworkouts are meant to be sprinkled throughout your day. Unfortunately, that makes microworkouts all too easy to forget or push off, until you get to dinnertime and realize you’ve barely moved your body all day.

If this sounds familiar, it’s time to get some systems in place to make microworkouts a built-in part of your day. This is a roundabout way of saying: you need to make microworkouts a habit.

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How to Buy and Cook the Perfect Steak

Crisp and caramelized on the outside, but never burnt. A first bite that melts in your mouth as the savory, perfectly seasoned flavor of beef hits your palate. The rich, smoky aroma of animal fat dripping onto an open fire.

That, my friends, is a perfect steak. You don’t have to make reservations at an expensive steakhouse to reach this sort of steak nirvana. It can be yours any night of week in your own kitchen by following a few simple and painless steps.

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New and Noteworthy: What I Read This Week — Edition 129

Research of the Week
The human cerebellum stands out.

Postprandial glucose dips predict subsequent appetite.

Probiotics seem to help against COVID.

A study into set and setting in a Brazilian ayahuasca church.

Humans attribute more moral standing to animals they deem beautiful.

Feeding a Western diet to mother rats increases omega-6 content and lowers MCT and saturated fat content of the milk.

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