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!
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.
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”
The War on Meat has begun. Every day, new missives come out against meat for its supposed impact on human health, the climate, the environment. Lone Star ticks across the country are triggering red meat allergies, hot new companies are making meat “replacements” out of lab-grown cells, pea protein slurries, and bug pureé. Politicians are talking about meat taxes and respected medical journals are publishing anti-meat research. None of these are good reasons to stop eating meat, nor are they legitimate meat replacements, nor will they successfully get humans to stop eating the food they’ve eaten for millions of years, but part of the fight against these campaigns comes down to you and what kind of meat you purchase and consume.
And in the off chance meat is banned or severely curtailed sometime in the future, they can’t sever a connection between you and a local farmer or another small beef producer. If someone wants to sell a cow to you, and you want to buy that cow, it’s going to be awful hard to stop it. They might be able to exert some control at grocery stores, but they won’t be able to stop a consumer from buying one-on-one from a local producer.
A couple weeks ago, I answered 20 of your burning questions about collagen. Today I’m back for part two of this series with 20 MORE questions.
Before starting, let me make a general disclaimer so I don’t have to sound like a broken record: To offer an optimal supplementation strategy with any confidence, you need a fairly substantial body of evidence to draw upon. While collagen is a hot topic, there really isn’t a ton of research on collagen supplementation yet, particularly not studies done in humans. That’s not to say we’re shooting blind here. We know that collagen used to be abundant in the human diet, and we need collagen to balance out the methionine we get from meat. Plus, there is a growing (but not yet extensive) literature on collagen supplementation, as well as a fair number of studies aimed at understanding the effects of specific amino acids—glycine in particular—that are found in collagen.
All this is to say, while I can provide my educated opinion about best practices, some of the nitty-gritty questions you submitted require data we simply don’t have yet. I’m hopeful that it’s forthcoming. In the meantime, here’s what I’ve been able to glean from the available science.
Research of the Week
Only one type of human fat cell responds to insulin.
After mechanical loading (lifting heavy things), muscle cells tell fat cells to release fat.
Less sleep for new mothers, faster aging.
Metabolic rate doesn’t have to decline with age.
Obesity may increase virality.