Category: Recent Articles

Don’t Give Up, You’re Just on the Other Side of a Breakthrough

I love those posts about famous people who didn’t reach their stride until mid-life. Or ‘til after receiving hundreds of rejection letters. Or following some huge life-altering experience. Like George Lucas who got turned down by three major movie studios. Michael Jordan who got cut from his high school basketball team, twice. The dude who started FedEx who allegedly got a C on his college term paper promoting the original biz idea.

They’re all well-known now (well most of them), but without special skills like tenacity, self-compassion, and flat-out trusting the process, they might not have ever gotten there.

The same thing goes for those of you struggling with sticking to a primal or keto diet, or trying to stretch out your fasting window by a few more hours, or ramping up your workout routine. I see it fairly frequently with my health coaching clients. They’re diligently following their real-food-eating-plan, tuning into their hunger levels, and moving their bodies regularly, then suddenly, there’s some obstacle that totally derails their hopes and dreams of success.

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What We Can Learn From Kids

It’s one thing to look at studies. What if we look at “finished products”? What if we look at whole organisms that appear to be doing things right and try to learn from them? People are always looking at the “Blue Zones” or this guru or that celebrity and trying to glean insights about healthy diet, lifestyle, and behavior. I say expand that outlook to encompass other populations you might not have considered. LIke kids.

Kids are kids. We tell them what to do, they learn from us, and they are put on this earth to watch us and do what we do. What if we flipped that? What can we learn from watching kids? How do children approach life, health, and movement—and what can we take from that approach and apply to our own lives?

Here’s what we can learn from kids.

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How to Go Primal with Food Allergies, Intolerances, and Restrictions

We Primal folks love our giant omelets, guacamole burgers, and dark chocolate smeared with coconut butter — but what about when those foods don’t love us back? Over the years, I’ve heard from countless readers with food allergies, food restrictions, and simple food preferences who worry that Primal might not be for them.

These folks are interested in giving the Primal Blueprint lifestyle an honest shot, but they can’t eat certain foods, many of which enjoy an exalted place (real or imagined) in our community. So what’s the verdict? Can you go Primal without eating red meat? Coconut products? Avocado? Can it be done as a vegetarian? Are almonds essential?

Food allergies and intolerances frequently represent nothing more than minor speed bumps in your path, but some are more tedious than others. How hard will it be for you to eat Primally with your specific dietary needs? Let’s find out. Then scroll to the bottom for some general food allergy FAQs.

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Packed Lunch Ideas: Alternatives to Sandwiches

The first week of school, you may get creative with packed lunches, but most people start getting into a lunch routine that can become boring. These non-sandwich packed lunch ideas are sure to liven up your lunchboxes. If you’re in a rut when it comes to lunches, whether it be for school or the office, try these Primal alternatives to sandwiches!

 

 

 

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New and Noteworthy: What I Read This Week—Edition 143

Research of the Week

The presence of ketones in the blood upregulates a biomarker associated with better brain health.

Time-restricted eating paired with strength training sheds fat and builds muscle.

Less selenium, worse glucose control.

More protein at breakfast, less subsequent hunger.

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Ask a Health Coach: Fasted Exercise, Chronic Cardio, and Microworkouts

Hey folks! In this week’s Ask a Health Coach, Erin is answering your questions about how to fuel on race day, why overdoing cardio is linked to burnout, and how to squeeze more (effective) exercise into an already busy day. Post your questions over in the Mark’s Daily Apple Facebook group or down below in the comments.   Dean asked: “I’m walking a 10K a week from today. I can do it fasted, and have so before, but is there any benefit to having some carbs, protein, or fat before my event?” It’s never a good idea to try something different on your event day. This is the day you’re putting all your hard work to the test, so don’t be tempted to introduce anything new. That goes for what you put on your body and what you put in it. Here’s Some Food for Thought Sure, there’s tons of info about fat-adapted athletes who follow the train low, race high school of thought. The difference is, they’ve practiced it before they get up to the starting line. These athletes know how different sources of fuel feel in their stomach, if it makes them nauseous once they start moving, or if it makes them feel energized. They’re definitely not grabbing a few dates or a pack of almond butter on their way out the door, crossing their fingers, and hoping it works. If you typically exercise fasted (and are fat adapted), eating before your race may decrease performance. And really, seeing as you’ll be moving at a low-ish intensity, I’d doubt that any kind of carb-protein-fat mix would move the needle too much anyway. But the bigger question here is, if you’ve trained fasted and with fuel, why wouldn’t you choose the method you’ve found works best for you? Why would you totally discount something you’ve tried — and seen the real-time results — in lieu of advice that may or may not work for your body? Why We Don’t Trust Our Gut Maybe you’ve seen others carb-it-up before a race and constantly crush their goals. Or they swear by slower-burning sources of fat or protein. Deep down, you know what your body requires. You might not think you do, but you do. And usually, when you doubt your own inner knowing, it’s because you’re comparing yourself to other people and questioning your own ability to live up to the challenge at hand. A certain level of self-doubt can be healthy though. It indicates that you understand what you need to improve upon to reach your goal, whether it’s getting a PR on your 10K or moving away from the Standard American Diet. But too much self-doubt can derail you. That’s why it’s important to trust yourself and your decisions. Check the negative self-talk (that we all have, mind you), and start reinforcing your strengths. For instance, here are three things I already know to be true about you: You can complete a 10K You’ve trained fasted You’ve trained with … Continue reading “Ask a Health Coach: Fasted Exercise, Chronic Cardio, and Microworkouts”

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