Research of the Week
Coffee and tea drinking are linked to better brain health.
Limit (or choose wisely) the beauty products you use during pregnancy.
Ambient temperature distorts lab test results.
Anti-tick mRNA vaccines.
If you look at a human being, we shouldn’t be able to balance on our feet, let alone run and jump and dance and lift. Look at other bipeds and they have fail safes built in to prevent them from falling. Kangaroos have those enormous feet. Chickens have a super low center of gravity keeping them weighted down and stable. Apes, our closest relatives, can manage awkward bipedalism for a few strides but always default to all fours. Humans somehow walk around completely upright and manage to avoid falling over despite stacking our entire bodies on top of relatively small feet.
We’re always on the brink of falling over, of teetering to one side or the other. When we walk, we are doing controlled falling. When we jump, we must land. And we do fall, we do become misaligned. Our sense of balance is precarious and can fail. After all…
Today we have a special guest author, Primal Kitchen® cofounder Morgan Zanotti. She’s sharing her experience trying a personalized microbiome program, which includes eating scientific muffins, pricking herself with needles, and tracking her lifestyle, all for the goal of an optimized gut. Take it away, Morgan! A few weeks ago, I had the chance to interview microbiome expert Dr. Tim Spector for the Primal Kitchen® Podcast. Dr. Tim founded Zoe, a microbiome program that personalizes an optimal eating pattern just for you using at-home testing, paired with information about your lifestyle and how you experience your day-to-day. The plan and app bring it all together to determine how your body responds to foods, and makes recommendations to help you live your best life. When I do these interviews, my intention is to learn more about the person sitting across from me. But the truth is, I learned more than I ever wanted to know about myself after talking to Dr. Tim and going through the Zoe process! As soon as Dr. Tim gave me the rundown of Zoe and what it does, I knew I had to give it a go. Here’s how it works. The Zoe Process First, I took a quiz, which covered the usual age range and gender questions, but also digs into details on how many plants I eat in a typical day, where my energy levels were, things like that. That information generates a rough idea of your inflammation profile, but that’s not enough to put you on a plan. From there, you get into testing your actual biology. With at-home kits, you do a gut microbiome test, a blood fat test, and you wear a blood sugar sensor to see blood sugar response to certain foods. No lab visits— you do it all yourself and it’s pretty goof-proof. I’ll admit, I was a little scared to apply the continuous blood sugar monitor on my arm, but it was easy to place, I barely felt it (seriously) and more importantly, it was easy to forget about once it was secured with medical tape. Meanwhile, you’re eating “standardized test meals,” which are essentially gluten-free fancy science muffins. These contain specific macronutrients that you eat at specific times so that you can test how your body responds to certain foods and eating patterns over time. The blood sugar data was especially interesting, because I could read it on my phone in real-time. And unlike pricking your finger, the continuous glucose monitor shows the full curve of your blood sugar response. If you rely on a finger prick you’re getting one piece of data at a specific time, but you really don’t get the full picture. Sometimes, my blood sugar responded before I was done eating! I’ve done a lot of self-experiments historically where I’ve gone full keto (total 20g carbs/day), I’ve gone pescetarian for a few months while I was getting my yoga teaching certification, but this felt way more precise, informative and awesomely geeky. How Did … Continue reading “Primal Kitchen Cofounder Morgan Tried Zoe and Here’s What Happened”
Today I’d like to share a letter I recently received from an MDA reader. After all these years, I am still blown away when I receive testimonials like Kelly’s. If I’m being totally honest, this one made me a little emotional. I hope you find it as uplifting and inspiring as I did!
Good Morning Mark,
I’m writing today to share my success story with you while expressing my deep gratitude. Your books, interviews and blogs have helped me to accomplish something I wasn’t quite sure was possible – losing 75 pounds during the premenopausal phase of my life. (Sorry if that is too much information, however I’ve read all of your articles on this life stage for women, so I know you get why it is relevant!)
Not only was I facing menopause, but I had rollercoaster-weighted my entire life. Back in April, I decided to change my eating habits. We were emerging from the COVID pandemic, and I was shocked to realize the weight I had gained would preclude me from fitting into my summer wardrobe.
If you’re on TikTok and you come across food and recipe videos from time to time, there’s no doubt you’ve seen Emily Mariko’s viral Salmon Rice recipe. Here at Mark’s Daily Apple, we swooned as hard as everyone else, but wanted a lower carb, grain-free option.
We got to work on making a Primal version, and we finally get to see what all the excitement is about. Well, it lives up to the hype, and it’s going into our weekly rotation. The best part is, if you keep salmon and cauliflower rice in the freezer, you’ll probably have the ingredients on hand to adapt the recipe according to what’s in your fridge.
Here’s how to make it.
Low-carb TikTok Inspired Salmon Rice Bowls
2 6oz. wild-caught salmon portions
3 tablespoons Primal Kitchen® No Soy Teriyaki
1 tablespoon sesame oil
4 cups cauliflower rice (I used frozen)
More No Soy Teriyaki or coconut aminos
1 shredded carrot
6 sliced radishes
3 chopped scallions
1 sliced avocado
Shredded bell pepper
3 tablespoons Primal Kitchen Mayo
Sriracha sauce, to taste
Place the salmon portions in a glass dish. Combine the sesame oil and teriyaki sauce in a small bowl and pour the mixture all over the salmon.
Bake the salmon at 375 degrees for about 12-15 minutes, or until the internal temperature reaches at least 145 degrees Fahrenheit.
Roast your cauliflower rice on a sheet pan until it is tender but not too browned.
When the salmon is fully cooked and has cooled for a little bit, shred it with two forks. Toss half of the salmon with the cauliflower rice and place it into two bowls. Place the rest of the salmon on top of the cauliflower.
Add your favorite toppings to the bowl. We used peeled carrot, sliced radishes, scallions, and sliced avocado. You could also use things like kimchi, cucumbers, pickled radishes or onions. Feel free to top with more of the no soy teriyaki or some coconut aminos.
In a small bowl, mix together the mayo with as much or as little sriracha sauce as you’d like. Drizzle the spicy mayo on top of the bowls.
Garnish with sesame seeds or seaweed seasoning and place some nori sheet pieces on the side and enjoy!
These bowls can be made with leftover salmon or other proteins like shredded chicken or steamed or sauteed shrimp. You can also put a fried egg on top.
Topping ideas: radishes, cucumbers, green onion, carrot, daikon, thinly shredded cabbage, avocado, sliced pepper, zucchini noodles, snap peas
Research of the Week
Asexual identifying people tend to invest less in both romantic and platonic relationships.
Grazing is good for the soil and biodiversity (again).
Exercising as you enter a fast can help you hit ketosis faster.
Whether you went to college can predict (but not cause) long term brain health and function.
Your circadian rhythm affects energy balance.