Tag: definitive guides

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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The Definitive Guide To What Breaks a Fast

One of the most common questions I get is “Does [x] break a fast?”

What they’re really inquiring about is: “Does this interfere with, negate, or nullify the benefits of fasting?”

These benefits include:

Ketosis: Fasting is the quickest way to get into ketosis, an metabolic state characterized by increasing fat burning, fat adaptation, and—in some people—improved cognitive function.

Fat Loss: When you’re fasting, you’re not eating, and not eating is the best way to force your body to burn the fat it already possesses. Fasting also means no additional calories are coming in, and many people find that fasting is a great way to control their calorie intake.

Autophagy: Autophagy, or “self-eating,” is the process by which our cells prune damaged components, maintain proper function, and keep aging at bay. Fasting triggers autophagy. Breaking the fast will stop autophagy.

Let’s go through the most popular queries one by one and figure out how each one affects an intermittent fast. (For questions about what supplements break a fast, check out my post, “What Breaks a Fast: Supplements Edition.”)

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The Definitive Guide To Autophagy (and 7 Ways To Induce It)

Biological systems are self-maintaining. They have to be. We don’t have maintenance workers, mechanics, troubleshooters that can “take a look inside” and make sure everything’s running smoothly. Doctors perform a kind of biological maintenance, but even they are working blind from the outside.

No, for life to sustain itself, it has to perform automatic maintenance work on its cells, tissues, organs, and biological processes. One of the most important types of biological maintenance is a process called autophagy.

Autophagy: the word comes from the Greek for “self-eating,” and that’s a very accurate description: Autophagy is when a cell consumes the parts of itself that are damaged or malfunctioning. Lysosomes—members of the innate immune system that also degrade pathogens—degrade the damaged cellular material, making it available for energy and other metabolites.  It’s cellular pruning, and it’s an important part of staving off the worst parts of the aging process.

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The Definitive Guide to Metabolic Flexibility

Metabolic flexibility is the capacity to match fuel oxidation to fuel availability—or switch between burning carbs and burning fat. Someone with great metabolic flexibility can burn carbs when they eat them. They can burn fat when they eat it (or when they don’t eat at all). They can switch between carbohydrate metabolism and fat metabolism with relative ease. All those people who can “eat whatever they want” most likely have excellent metabolic flexibility. So, why does it really matter, and how does it happen? Let’s get into the weeds today.

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The (Maybe Not So) Definitive Guide to Cold Therapy

Cold is really catching these days. Aubrey Marcus, whom I recently filmed a nice podcast with, was asked about his winning daily behaviors on another show. The very first thing he mentioned was “exposure to cold.” His practice is finishing his morning shower with a three-minute stint at full cold setting. He mentioned the hormonal benefits but also the mental edge he gets from psyching up and accepting the challenge instead of wimping out. He also cited research that people who engage in therapeutic cold exposure catch fewer upper respiratory infections. Hence, like many other elements of conventional wisdom, the old wives tale is backwards. Of course, we are talking about acute and optimal duration cold exposure, not prolonged exposure to elements that weaken your resistance and contribute to immune disturbances.

As with keto, there’s much more to be learned in this burgeoning field before we can operate in definitive (hence today’s title). Today, however, I’ll expose you (the first of more double entendrés to be on the lookout for) to important concepts and best practices so that you may enjoy the vaunted benefits and avoid some of the negative effects of going about cold exposure wrong.

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