Tag: definitive guides

The Definitive Guide to Grains

Grains are fixtures of modern life. Pastrami on rye, spaghetti dinners, corn on the cob, birthday cake, apple pie, endless breadsticks, pizza parties, taco nights.

Studies about “heart-healthy whole grains” in the news. “AHA Approved” icons affixed to any concoction in the grocery store that contains a few grams of wheat—never mind all the sugar and seed oils.

Grains are “staples,” bread is the “staff of life,” and most people can’t imagine a meal without some type of grain on the table.

Yes, grains are solidly etched into our modern Western psyche—just not so much into our physiology. For the vast majority of human evolution, we were hunter-gatherers eating meats, nuts, bitter wild greens, regional veggies, tubers and roots, and fruits and berries. We ate what nature provided. If we ate any grains at all, they were wild and scarce—never staples.

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The Definitive Guide to Sleep

Sleep is the grand mystery of life. You get sleepy, you yawn, you lay your head down, and then you wake up. At some point, you drifted off to sleep and were unconscious, helpless, completely out of it for the better part of the night. Maybe faint glimmers of the moment before you fell asleep remain in your memory. If you remember your dreams, you’ve got those to fall back on—but they fade fast. No, for the most part we have no idea what happens when we sleep.

We do know what happens when we don’t. The list of maladies caused by and/or linked to sleep deprivation is long and exhausting.

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Is Saturated Fat Healthy?

It’s probably the one thing that prevents people from fully buying into the Primal Blueprint. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of sleep and exercise is fairly acceptable to the mainstream notion of good nutrition. The concept of Grok and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.

“But what about all that saturated fat? Aren’t you worried about clogging up your arteries?”

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The Definitive Guide to Keto

I use my Los Angeles surroundings as a barometer for changes in the mainstream approach to health, and it holds up quite well. Silicon Valley can claim to be the cradle of technology, but L.A. is definitely the cradle of diet and fitness trends; and the latest is most definitely keto. At the local cafe where every species of Malibu fitness enthusiast gathers to gossip and fuel up, I’m seeing fewer gels and energy bars, and way more butter coffees and discarded packets of the new powdered ketone supplement products.

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The Definitive Guide to Saturated Fatty Acids

What are saturated fats, exactly? Today, I’m diving into the nuances of saturated fatty acids — a guide to all the individual fatty acids that make up the saturated fats we eat, store, and burn.

I won’t cover every single saturated fatty acid in existence. Some don’t play any significant role in human health or diet, like cerotic acid, which appears mainly in beeswax. Or arachidic acid, which you can get by hydrogenating arachidonic acid or eating a ton of durian fruit. There are a few more that aren’t very relevant.

I will instead cover the most important ones.

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The Definitive Guide to Cholesterol

Contrary to what we’ve been told, cholesterol didn’t evolve to give us heart disease. It’s not here to kill us. The actual roles of cholesterol in the body include insulating neurons, building and maintaining cellular membranes, participating in the immune response, metabolizing fat soluble vitamins, synthesizing vitamin D, producing bile, and kick-starting the body’s synthesis of many hormones, including the sex hormones. Without cholesterol, it’s true that we wouldn’t have heart disease, but we also wouldn’t be alive.

Given all the work cholesterol has to do, the liver is careful to ensure the body always has enough, producing some 1000-1400 milligrams of it each day. Dietary cholesterol is a relative drop in the bucket. And besides, the liver has sensitive feedback mechanisms that regulate cholesterol production in response to how much you get from your diet. Eat more cholesterol, make less in the liver. Eat less, make more in liver.

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The Definitive Guide to Fats

Cholesterol usually gets the gold for most demonized nutrient, and fats undoubtedly take the silver. It’s time to confront the misunderstandings around fats.

When I switched from a high-carb, low-fat diet and started to eat healthy fat as a nutrient, my health rapidly transformed. As important as fat is to your body, the fact remains that not all fats are created equal.

A few fats, including but not limited to trans fats, deserve every bit of disparagement they get and then some. But many types of fats are beneficial, and we’d like to put in a good word for them. Here, we’ll go through good fats, harmful fats, and how to eat more of the best kinds of fats. At the end of this article, I’ve included a video explaining how to get more healthy fats and why you would want to in the first place.

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The Definitive Guide to Tea

Tea can mean a lot of different plants. There’s maté, the bitter South American shrub steeped in boiling water to extract the caffeine-like compounds contained within. There’s rooibos, the “red tea” made from a polyphenol-rich bush native to South Africa. There’s coca, the South American plant also used to make cocaine. There are the unnamed wild bitter root and herb teas used by the Maasai, the evergreen tip teas used by American natives to obtain vitamin C, the nettleleaf teas used across Europe.

For today’s post, I’m focusing on the actual tea plant—Camellia sinensis. All of the classic teas come from the same basic plant; the differences lie in how they’re processed after harvest. Most tea undergoes controlled oxidation to develop flavor and different bioactive compounds. The more oxidized, the darker the tea. The less oxidized, the lighter.

I’m also going to focus on the health benefits of tea, rather than get into the nitty gritty of tea grading, the endless bespoke varieties, the optimum temperature—tea expert stuff. I enjoy tea, but I’m not a connoisseur. I can tell you about the health effects, and I imagine that’s what most of you are here for anyway.

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Definitive Guide To Sprinting, Part 1: Benefits of Sprinting

As Primal enthusiasts know, sprinting is an essential element to leading an optimally fit life. After all, it’s one of the 10 Primal Blueprint Laws, and perhaps the quintessential anti-aging activity. Brief, explosive all-out sprints are the single best activity to promote rapid reduction of excess body fat, achieve fitness breakthroughs, flood the bloodstream with anti-aging hormones like testosterone and human growth hormone, and boost neuron function in the brain. Even a very brief sprint session has a profound effect on your metabolic and hormonal function for hours and days afterward, sending what Paleo movement pioneer Dr. Art DeVany calls a “renewal signal” to your genes.

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Definitive Guide To Sprinting, Part 2: Creating a Sprinting Workout (+Video)

Now that you’ve absorbed the rationale and benefits to add sprinting to your fitness program with Part One of the Definitive Guide To Sprinting, let’s get into the details of how to conduct a great workout. The following five guidelines are presented in logical succession, so you can refer to them frequently and ensure a safe, effective sprint workout. I’ll also share a few sprint workouts you can do anytime, including my own sprint workout routine. Remember, it’s all about going big…and then going home to get on with an awesome life.

Let’s get started….

 

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