January 22 2017

Weekend Link Love – Edition 436

By Mark Sisson
17 Comments

weekend_linklove in-lineRESEARCH OF THE WEEK

True psychopaths aren’t all that bright.

The evolution of short sleep duration in humans may have left us vulnerable to Alzheimer’s.

The link between the gut and hypertension.

Farmed salmon is losing omega-3s.

NEW PRIMAL BLUEPRINT PODCASTS
pb-podcast-banner-142

Episode 152: Dr. Cate Shanahan Part 2: Dr. Cate and host Brad Kearns continue the conversation from last week.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

INTERESTING BLOG POSTS

Are you spending the fitness you’ve accrued?

The case for sous vide ping pong balls.

Turmeric and fish go awfully well together.

Does a ketogenic diet increase the risk of malignant melanoma? It depends on what kind of fat you use to make your ketones.

MEDIA, SCHMEDIA

The potato industry sets its sights on the ancestral health community. Haven’t they read our posts on resistant starch?

EVERYTHING ELSE

These jets don’t lag.

Stephan Guyenet responds to Gary Taubes regarding sugar and the U.S. government’s role in the obesity crisis. Then an engineer named Vicente responds to him.

What Neanderthal ancestry means for us.

New weight loss hack: salmon sashimi.

Will tech finally conquer health care?

How Iceland curbed teen substance abuse.

THINGS I’M UP TO AND INTERESTED IN

Upcoming online summit where I’m presenting: The Autoimmune Revolution Summit. If you have any interest in learning to treat autoimmune conditions with lifestyle and dietary practices, sign up today for the free event.

Contests with upcoming deadlines: Make a Primal Blueprint Recipe Video (Jan. 22 at midnight PDT), Grokpose for $1000 (Jan. 22 at midnight PDT), What’s in Your Primal Kitchen? (Jan. 22 at midnight PDT), Share Your Success Story (Jan. 22 at midnight PDT). 

Video I can’t describe any better: Man destroys yellowjacket nest with bare hands.

Interview I did: Discussing the books that most impacted (and impact) my life with The Reading Lists.

Proof the future is now: In-vitro fetuses growing better in the presence of techno music.

Concept I found fascinating: Sex as biological communication.

RECIPE CORNER

TIME CAPSULE

One year ago (Jan 22-Jan 28)

COMMENT OF THE WEEK

Thank you for the suggestions which “freak the neighbors out.” The courage and willingness to do this are (I say very sincerely) maybe the biggest foundation stone to getting healthy. Thanks again

– I completely agree, Cynthia Weitzman. I’d even extend that to “doing anything meaningful.” Without being willing to look silly or frighten others’ sensibilities, you’ll miss out on too much.

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17 thoughts on “Weekend Link Love – Edition 436”

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  1. I find the psychopath article particularly interesting. Only reason is because when I was seventeen I was sent for mental evaluation (it’s standard procedure when a adolescent gets in trouble) and I actually passed the PCLR. 32 out of 40, clinically speaking I am a sociopath, or well, anti-social personality disorder. I don’t think sociopath is an actual diagnosis. At any rate though I don’t feel like one, I had some sketchy perhaps red flag moments as a teen, but I think most teens whether psychos or not have their adventurous moments. But I don’t have run ins with the police, I have a successful job, I do use cannabis (which might be considered substance abuse by some, but I don’t use it daily), and to be so called “anti-social” I have quite a social life. There is times when I want to be by myself, but I think everybody is like that. I’m not stupid but I’m not intelligent either, I did average in school. I was a C+ B- type of guy. Last time I took one of those online IQ tests I scored a 118. So I’m average I guess, who knows how accurate they are though.

    The only thing that’s special about me is I can usually tell fairly easily if someone is lying to me or not. Facial expression and body language tell a lot, psychology ironically actually interests me. Only 7% of communication is verbal, the other 93% is involuntary. I also have a innate interest in nutrition, which is why I follow MDA and have read the primal blueprint. I am single, maybe that is the one true thing people might find odd about me. I’m younger middle aged and have no interest in having a relationship, so that might be odd to most people. Other than that I’m perfectly normal, in my own opinion.

    1. I got a bit of a laugh out of that article. In reading it, I immediately got a mental picture of an advertisement: “Psychopaths wanted for testing. Inquire within.” Actually, where DO they find this 1 percent of the population, and what is the likelihood that their test results won’t be valid enough to construct an accurate profile?

      Barry, you sound fairly normal to me. Results of psychological tests have always been notoriously black and white, when in fact the human mind is a thousand shades of gray. In general, I tend to consider that entire profession something to steer well clear of.

    2. Barry my wife likes to say “everyone is normal until you get to know them!” 😉

  2. I found the ketogenic diet/melanoma article interesting. Hopefully no one is actually consuming vegetable shortening anymore! I do think when you are emphasizing fats in your diet it is so important to make sure they are the highest quality possible. I have never tried going keto, but I definitely get the majority of my calories from fat, so I make sure it’s the best it can be. Just had some salmon topped with dijon mustard and Primal Kitchen Mayo, and brocolli roasted with lots of EVOO. Added an extra dollop of the mayo on top for good measure. Soooo good and plenty of healthy fat to keep me going.

  3. Sounds like you need to write another book Mark: A Journey to an Awesome Life 🙂 Great interview!

  4. Your recipe is a great reminder to put duck on the grocery list. Duck soup with an egg in it – yum! But the recipe format reminds me that I don’t see much in paleo cooking advice on old fashioned soup. This recipe calls for duck breast, some bone broth, and some duck fat, all separate and expensive. Bone broth recipes call for stewing up bones and some veggies and then throwing out the veggies to drink the broth. Don’t we do the ancestral thing of taking soup bones with meat on, or a whole duck, or the remains of a couple of roast chickens that made several suppers but still have meat on, stew them up, separate meat from bones and throw the meat back into the pot with an armload of whatever veggies are on hand? I’m thinking of what our ancestors did to make sure that they got every bit of good they could from whatever food they had. Isn’t that paleo-appropriate? While a big ass salad is great in summer, it seems like the season now for big ass soup.

    1. Kathy, your comment is spot-on. In my book, old-fashioned, made-from-scratch soup is the true essence of Paleo cooking. It shouldn’t be wasteful or rely on store-bought shortcuts. The problem is that many people out there don’t know how to make good soup from scratch, although it’s about the easiest thing in the world. I think one of the hidden benefits of going Paleo is that it does bring back the ancestral way of cooking for those of us willing to put in the little bit of extra effort.

      1. Or a bit of planning. I’m so strapped for time that I have to PLAN everything and then think about it all day so when I got home I don’t sit down, I just keep moving until it’s done. Sitting down, well, it seems to remove all the reasons and motivations, ahahahahaha, rest it good but I plan for it later….

  5. Thanks for the book list (I’m a Brad Thor fan too). I have found that since I went high-fat-low-carb and the brain fog cleared my I’m reading more than ever before. And still nothing beats a book for improving your knowledge (sorry internet).

  6. I’m in my 60’s and started taking a low dosage of melatonin a few months ago and it seems to help (maybe placebo effect, can’t be for sure) my quality of sleep. As you age your body (along with most everything else LOL) produces less melatonin. I’m going to purchase my next bottle as a time release formula. There are studies out there indicating that it has many benefits including delaying AD. I think you should start with lower doses as you are dealing with a substance that is related to hormone production. It is a favorite supplement for aging adults by the life extension crowd.

    1. Hi same here. Started recently with a 3mg (or mcg?) pill, found it very very effective so that I am taking now half of it. It really helps me with the sleep and also helps the wife (who is a worse case of bad sleep)

  7. Hey, just thought you guys may find this interesting. Been researching magnesium for a while now. Here are ALL the studies I could find on it’s performance enhancing benefits:
    1) Magnesium enhances physical performance:
    https://www.ncbi.nlm.nih.gov/pubmed/24015935 – increased performance in volleyball players:
    ‘Significant decreases in lactate production and significant increases (of up to 3 cm) in countermovement jump and countermovement jump with arm swing values were detected in the experimental group following magnesium supplementation, but not in the control group at T1. It is concluded that magnesium supplementation improved alactic anaerobic metabolism, even though the players were not magnesium-deficient.’

    In volleyball, efficient performance in vertical jumping is considered one of the key attributes required of elite players since this activity is involved in most offensive and defensive movements. The vertical jump demands considerable aerobic power and muscular endurance and is characterised by eccentric and concentric muscular action.
    https://www.ncbi.nlm.nih.gov/pubmed/9794094 – improves swimming, cycling, running times:
    ‘Swimming, cycling, and running times decreased in the Mg-orotate group compared with the controls.’

    https://www.ncbi.nlm.nih.gov/pubmed/25008857 – The study used a dose of 300mg/day magnesium oxide, so one could assume that the effect would’ve been even more pronounced if a better absorbed form was used:
    ‘After 12 wk, the treated group had a significantly better total SPPB score (? = 0.41 ± 0.24 points; P = 0.03), chair stand times (? = ?1.31 ± 0.33 s; P < 0.0001), and 4-m walking speeds (? = 0.14 ± 0.03 m/s; P = 0.006) than did the control group. These findings were more evident in participants with a magnesium dietary intake lower than the Recommended Dietary Allowance.’

    SPPB score – Short Physical Performance Battery, consists of 3 objective physical function tests: 4-m gait speed, repeated chair stands, and standing balance in increasingly challenging positions.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4419474/ – used magnesium citrate:
    ‘The study was a randomised, double-blind, cross-over design, placebo controlled 2 day repeat measure protocol (n?=?13). Intense exercise (40 km time trial) was followed by bench press at 80% 1RM to exhaustion…’
    ‘300 mg/d elemental magnesium was supplemented for either a 1 (A) or 4 (Chr) week loading strategy…’
    ‘There was no cumulative effect of Chr supplementation compared to A. A group showed improvement for bench press concurring with previous research which was not seen in Chr.’

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669297/#R28:
    ‘Handgrip strength, knee extension torque, and ankle extension were significantly higher with higher serum magnesium. Lower-extremity muscle power tended to be higher with higher serum magnesium; however, the relation was not significant.’

    https://www.ncbi.nlm.nih.gov/pubmed/15212745:
    ‘Magnesium deficiency impairs physical performance. Clear evidence was provided when muscle spasms in a tennis player were associated with decreased serum magnesium concentration (serum magnesium, 0.65 mM/L; normal range, 0.8–1.2 mM/L). Treatment with 500 mg/d of magnesium gluconate relieved the muscle spasms within a few days.’

    https://www.ncbi.nlm.nih.gov/pubmed/1619184 – a 2x increase in strength in magnesium supplemented subjects compared to the increase in controls:
    ‘Since the training program stimulus was similar for both groups, any differences in T can be attributed to Mg intake, which was about double in M as compared to C.’

    https://www.ncbi.nlm.nih.gov/pubmed/6829484 – improves oxygen consumption (means that the fitness of athletes in the study increased):
    ‘We hypothesize that ionic magnesium may facilitate oxygen delivery to working muscle tissue in trained subjects.’
    Maximal oxygen consumption is an objective index of physical fitness among trained athletes and untrained subjects.

    Forms: You would want to STAY AWAY from poorly absorbed forms like OXIDE and CHLORIDE. The best types of magnesium are L-THREONATE, MALATE, CITRATE and GLYCINATE as they are absorbed effectively in the human body and are bioavailable.

    Dosage: Studies have used a dosage in the range of 300-600 mg/day which seems like a good starting point. I would probably go with 500mg/day in divided doses (to avoid diarrhea).

    Recommended products:
    http://amzn.to/2isahXG – L-THREONATE, have heard anecdotal reports of people saying that this form gives more of a ‘kick’ mentally, though it is quite hyped up by the vendors so might be just placebo. Slightly more expensive than the other forms.
    http://amzn.to/2jzLWMR – GLYCINATE – what I use/have used, personally.
    http://amzn.to/2iBJrb5 – SULFATE, epsom salt. By far the best way to supplement (if you have the time to take a bath).

    Further reading on magnesium:
    http://amzn.to/2jpTjZL – most reviewed and probably the most complete book on magnesium’s benefits.
    http://amzn.to/2jRYWwx – focuses on magnesium in the context of heart health.
    http://amzn.to/2jt2tEA – everything about magnesium and transdermal/topical application.

    1. Wow thanks for this, I am Evernoting this page
      My two cents on this: tried the glycinate, can’t stand the taste
      I am good with citrate, cheap to buy in bulk in the big web store
      And for convenience I also buy (same place) the 250mg pills that are a combination of oxide and citrate
      And about the SULFATE, epsom salt:
      I got this from a comment on this site: prepare some in a bottle, use it as a mini-bath after workouts, while traveling, at a break at work. I just used it today after my workout

  8. Boy Iceland sure sounds good although I don’t like being cold! Lol

    1. You’re confusing Iceland with Greenland. Iceland doesn’t usually get all that cold. I was there once in December. It was a bit snowy but no colder than a lot of places in the US in the winter (a low of around 24 degrees F when we were there). On the plus side, the seafood is terrific and there’s a hopping night life for those who are interested. Almost everyone speaks English there. It’s an interesting place to visit.

  9. Great stuff this week. The video of the geezers climbing and the whole Taubes/Guyenet back and forth were fantastic. Thanks !

  10. Last night for dinner I had wild sardines with sauerkraut and pickled hot peppers; that was utterly delicious.
    Turmeric is good with mixed ground beef and pork too.
    Another good drop-in center recipe: the immediately above with dill, chili, tarragon, curry mix, black pepper, pink Himalayan sea salt, mustard powder, red wine vinegar, balsamic vinegar of Modena (unsweetened but still sweet – it balances the bitterness of the turmeric), and I’m not sure if I’m forgetting anything – a lot of all of the herbs and spices, piles upon piles. I usually like to use a lot and since they’re free and I have permission to use whatever I want there, I load right up. Finished their little bit of cocoa powder in my coffee with some cream and nutmeg too. A gourmet lunch.
    I opened a cupboard today that I’d forgotten about. There’s a big bag of turmeric so I expect to be eating a lot of it in the near future and trying out Mark’s creamy turmeric tea recipe or something like it with half-and-half cream because they always have that there. I’ll probably report how that turns out.
    All these people seem to think I’m some sort of master chef, a few today saying “That smells good” and a lady that works there even asking if I have any background in cooking. I’m not sure if she was just trying to flatter me or actually wondered. My answer is that I just make stuff from scratch and try out different things. The joys of adventurous culinary endeavors. It’s like, I don’t know what I’m doing, this is an experiment.