For today’s edition of Dear Mark, I’m answering three questions from readers. There was some good feedback after last week’s sauna post, and I want to address a few of the comments. First, does the fact that Finns don’t live as long as some of the other more storied “blue zone” populations despite using saunas negate the utility of the sauna? Second, what should we make of the recent study showing negative effects of sauna on sperm health? And third, isn’t it more “natural” and Primal to seek out smaller ambient temperature fluctuations, rather than brief exposures to extreme temperatures?
Back in June during the 21-Day Challenge, I asked you to share questions you had about my personal health routine, and I’m looking forward to answering those in the coming months. We talk a lot about generalities here, and for good reason. Research can and should drive principle, but oftentimes while we wait around for it (or have questions about the overall validity of what’s out there), n=1 self-experimentation can tell us a lot.
Over the years, I’ve gathered ideas for that experimentation by reading the studies and listening to others talk about the choices they make. All of it together has—and continues to—inform the routine I follow to live the life I want. Among the many questions you sent were inquiries about my supplement regimen. Today I’m sharing what I take, when I take it, and why.
It’s been a long time since I published the Definitive Guide to Fish Oils.
Oh sure, here and there I’ve cited some research supporting the beneficial effects of fish fat, but it almost goes without saying that omega-3s are important. Everyone knows it. Even the most curmudgeonly, conventional wisdom-spouting, statin script-writing, lifestyle modification-ignoring doc will tell you to take fish oil. And research in the last few years has not only continually confirmed the health advantages but illuminated new applications—and new physiological explanations—for their essential function in the body.
But what are those benefits, exactly? Why should we be eating fatty fish or, barring access to high quality edible marine life, taking fish oil supplements?
Morning, everyone. Hope you all enjoyed a happy and safe holiday. I’m turning over the reins to one of our Worker Bees today as I spend some time on a book project (more to come on that). I know many of you have asked about natural skin care ideas in the comment board, and we’ve got some great suggestions today. I hope you’ll welcome our Worker Bee to the fold (she just joined us recently) and offer up your own ideas below. (And for those who may have missed it, I shared several of my own favorites last spring.) Have a good end to the week.
Spend any amount of time perusing the shelves at your local supermarket or beauty supply store and you may notice that all the skin care products have something in common: a long ingredient list. I’m afraid to say most commercially-packaged bottles, jars, and tubes contain potentially harmful ingredients in the form of preservatives, stabilizers, artificial colors, and/or added fragrances, which could have negative long-term health effects when absorbed through the skin.
This morning I shared how I’ve changed my approach to stress over the last couple of decades. For me, this meant first addressing the toll of my training. It’s how the Primal Blueprint, in fact, was born. In today’s feature and in this video (with my long-time friend and co-author, Brad Kearns), I talked about how adaptogenic herbs made a difference for my recovery. I formulated my own supplement to literally help myself first. Fellow athlete friends wanted to try it, and that’s how Primal Calm (now called Adaptogenic Calm) came into being. The fact is, like everything I’ve chosen to sell, my interest in the product sprung from my own story.
As humans, our most important bodily endowment isn’t our claws, sharp teeth, powerful haunches, iron grips, prehensile tails, venomous secretions, or aerosolized musk. It’s the brain. We use it to shape the world around us, to bend physical reality to our will, to manipulate matter and create powerful technological terrors. These days, the human brain is more important than ever. If you want to enjoy life, pursue and succeed at your passions, to conquer your little corner of reality—you need a healthy brain. Brain health is key to total health—and quality of life.
By some analysis at least, however, neurogenerative diseases remain on the rise and take an ever more extreme emotional and economic toll. So, how do we keep our brain health intact? While much of it comes down to doing the things that keep your brain healthy and avoiding the things that harm it—exercising instead of sitting on the couch, breathing exclusively fresh air instead of tobacco smoke, sleeping instead of staying up—another big variable is the food we eat.
My staff and I are quite close. Things stay busy these days, so there isn’t a lot of downtime, but I’ve worked with some of these folks for over a decade. We don’t discuss every grisly detail of our lives with each other. But we do share. We care about each other.
So when one of the Worker Bees mentioned he was having some potentially serious medical issues, I asked for details. Turns out he went to his doctor for a hard lump on his throat that was getting progressively bigger. Initial pokes and prods were inconclusive. An MRI led to a biopsy, which led to an email in the middle of the afternoon with the results and a hell of an opener: “This may be a cancer.” May helped. It wasn’t a sure thing yet.
This is an updated version of a Dear Mark column from 2012. You can find the original version archived here. The below has been completely updated for 2018.
The blank slate hypothesis has fallen. Everyone comes into this world imbued with attributes, characteristics, and predilections that are uniquely theirs. We’re all humans, but we’re a diverse bunch, and that makes it interesting. And though it also makes giving cookie cutter health advice impossible, I just take that as an opportunity to stand out from the crowd and provide actionable advice that genuinely helps real people.
A perfect example is biological sex. Anyone who’s lived with the opposite sex, been married, or had kids of different sexes knows that males and females are different—on average.
There’s a ton of overlap, don’t get me wrong.
For today’s edition of Dear Mark, I’m answering three questions. First, is power yoga—a more “intense” version of yoga that includes strength exercises—a suitable alternative to strength training for aging women? Probably not, but that doesn’t make it bad or wrong to do. Second, what’s the deal with pelvic floor dysfunction after menopause? What’s the best way to improve that situation? And third, is the Keto Reset right for older women with osteoporosis?
Let’s find out:
Generally speaking, the basic Primal Blueprint for fitness and physical activity applies equally to men and women of all ages. Lifting heavy things works in everyone. Sprinting is a fantastic way—for anyone who’s able—to compress workouts and improve training efficiency. Improving one’s aerobic capacity through easy cardio doesn’t discriminate between the sexes. And everyone should walk, hike, garden, and perform as much low level physical activity as possible. These basic foundations—the 30,000 foot view of fitness—don’t really change across age or sex.
But the details do, especially for women.