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February 08 2019

Weekly Link Love—Edition 15

By Mark Sisson
18 Comments

Research of the Week

Adults sleep better and retain more memories in a bed that rocks.

Some human adaptations to extreme environments.

A new gene editing technology—CasX—emerges.

Post-workout carbohydrate replacement reduces the next-day benefits to insulin sensitivity and glucose tolerance.

Kids with fatty liver improve it by dropping sugar.

How a specific ketone body inhibits hypertension.

In Americans, intense experiences predict good health. In Japanese, relaxing experiences predict good health.

New Primal Blueprint Podcasts

Episode 309: Jennilyn Griffiths: Host Elle Russ chats with Jennilyn Griffiths about the upcoming FitCon Summit.

Episode 310: Sharon Brown: Host Brad Kearns chats with Sharon Brown, the founder and CEO of Bonafide Provisions, which makes the number one selling frozen bone broth in the country.

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.

Media, Schmedia

Erwan Le Corre on the limitations of the gym.

Coca-Cola had (has?) plants in the CDC.

Interesting Blog Posts

Dr. Mike Eades takes on the Framingham Heart Study.

Social Notes

My answer to “Is there an optimal diet for each person?”

Isn’t it pretty (plus a contest)?

Everything Else

Imagine taking one of these with a spear.

Aren’t avocados just the best?

Parkinson’s is set to skyrocket.

IQ tests for embryos.

Things I’m Up to and Interested In

Argument for GMO skepticism I found compelling: That making precise, controlled changes to microscopic properties can result in imprecise, uncontrolled macroscopic changes to outcome.

Photos I loved: The ones of trident-wielding surfers riding Lake Superior waves during the polar vortex.

Old article I enjoyed: They Thrive on All-Meat Diet (from Maclean’s in 1929).

Phrase I’m digging: “Inside-bone nutrients.”

This makes sense: The wilder the nature, the more benefits.

Question I’m Asking

Where do you prefer to train—in the gym or in the natural world? How do you prefer to train—using varied dynamic real world movements or with weights and machines?

Recipe Corner

Time Capsule

One year ago (Feb 3 – Feb 9)

Comment of the Week

“Workstation? I’ve been in outside sales for 20 years now. I have a folding keyboard. Short work can be using it on top of my shoulder bag. Or even on top of a payphone that no one will ever use again.”

– I enjoy the image of James Bond clacking away on his laptop on an abandoned payphone, Roger Moore.

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18 thoughts on “Weekly Link Love—Edition 15”

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  1. Great links this week. As to the training question, I almost exclusively train outside. I’m a rock climber and trail runner, and only exercise indoors when the whether doesn’t allow me to go outdoors. I used to lift a lot of weights, spend lots of time in the gym, and it was miserable compared to what I do now. I no longer have to sit around and count reps or sets or worry about what everyone else is doing, all while having bright artificial light rain down on me. Now I can enjoy my moving meditation, whether mild or intense, in the outdoors, and finally get some peace. It is much more therapeutic and enjoyable than being inside.

  2. Avocados….. the one BIG downside: they are the blood diamonds of Mexico. Google it. It’s not good.

  3. I vividly remember all the bed rockers, it’s the dead fish I try to forget- worst sleep ever.

  4. After years of experiencing multiple scary instances of men mocking, harassing, following, or outright threatening me, I now prefer to exercise indoors.

    The most terrifying instance was when I visited family in a rural area and decided to go for a long walk by myself. Two guys in a pickup truck kept driving by slowly, back and forth. This was before the era of ubiquitous cell phones, so I turned around and headed for home. Finally they drove away, but not before throwing an empty beer bottle at me.

    But it doesn’t matter whether it’s a street or park — the harassment is everywhere. I never get hassled at the gym, and I’ve never found that people are comparing themselves to each other. So when exercising alone, I’m #teamgym.

    1. I spent nine months working in Huntsville AL in the late 80s. I used to bike to work. Most of the ride was around the perimeter of Redstone Arsenal so no cross traffic and very little road traffic, just a lot of rural scenery (and gnats!) After work I would walk to the grocery store to pick up dinner and at least once per walk a concerned Southerner would stop to offer me a ride. Bicycling to and from work or, worse, walking somewhere were exotically foreign activities.

    2. hi Margaret
      Good to hear your side of the story, I always take for granted that nobody will harass a 67 year old guy
      So take advantage of your gym and keep on using it well. Sometimes I have to do my outdoor stuff in the gym and I get weird looks when people see me running in four legs all over … but I don’t mind 🙂

  5. Those nostrils flaring on that charging buffalo! Wow!

    By the way, Mark, the title image for all of the Weekly Link Love posts kinda looks like you’re listening to some Fats Domino–in the middle of “doin’ the Twist!” Right?? 🙂

  6. Ok my take in the question:
    “Where do you prefer to train—in the gym or in the natural world? How do you prefer to train—using varied dynamic real world movements or with weights and machines?”

    I only “workout” in the gym once a week:
    And I do it there (Mondays usually) because of the existing kettlebells (for my turkish getups), heavy 100lbs dumbells for farmer walks and a set of deadlifts (with the smaller 25bls plates that make them lower). 30 minutes well spent!

    All the other days I am in the park nearby, happily doing sprints, slackline and parkour drills

  7. Of interest in the article on ketone bodies and hypertension was this:

    “Dietary salt reduction and exercise are lifestyle modifications for salt-sensitive hypertensives. While exercise has prominent metabolic effects, salt has an adverse effect on metabolic syndrome, of which hypertension is a hallmark. We hypothesized that dietary salt impacts metabolism in a salt-sensitive
    model of hypertension. An untargeted metabolomic
    approach demonstrates lower circulating levels of
    the ketone body, beta-hydroxybutyrate (bOHB), in
    high salt-fed hypertensive rats.”

  8. RE: gym vs outdoor exercise

    I very much prefer outdoor exercise for “cardio type” activities-running, walking, biking, etc. It’s so much more enjoyable and entertaining for me to do these activities outside rather than on a stationary machine. Even if weather conditions are not ideal, I much prefer to suck it up and exercise outside when possible. 11 mile run in the rain > 11 mile run on a treadmill

    On the other hand, I do prefer to do my strength training at the gym. I don’t have the space or budget to have a home gym with the sorts of equipment my local gym has and I’m more than happy to go there and use their space and equipment.

  9. On where to train. OUTSIDE!!! It’s sort of a killing 2 birds with one stone and a no brainer situation. You get all the benefits of nature, plus your workout. I (thanks to Mark’s beach sprint suggestion a while back) do my workouts on the beach, which is such a gift in my day. I do sprints one day, and have other body weight (plus a 5 lb weight and exercise band) workouts, plus rollerblading, hiking, and mountain biking, and the seasonal fun activities. But the rest of the day is all natural, whatever I have to do that day (running up and down stairs between the kitchen and pantry, pushing a heavy cart through Costco and carrying the items inside, playing with my daughter and lifting her as she continues to grow–80 lbs now)

    1. and when I workout inside, it’s due to rain or lack of time and it’s free dancing to favorite songs (in the privacy of my house).

  10. Regarding the carb replacement article, I’ve always felt that situation to be a too good to be true one. Go workout hard, then you can have that cake or ice cream. Something always seemed wrong. Though a little dab of honey when I felt weak from a fasted workout made a big difference.

    I am curious, however, how that research translates to someone who works out fasted in the AM. How long should I wait to eat? I certainly can’t wait ’till dinner, about the amount of time a sleep would be, since I’m not sleeping. I’m still moving. Maybe it’s another self-experiment?

  11. On Erwan Le Corre’s article. It makes perfect sense to me. I see kids just naturally do so many moves that are “good” for you–just because they feel good. I’m sure that all the classes for kids are removing this natural instinct in them and forcing them into certain moves (not to mention potentially causing injury and certainly removing their free time). I’m thinking things like gymnastics, soccer, even dance, and worst of all, running clubs! Kids run naturally, why control their running???? I could support something like martial arts, a skill you may not learn naturally, or maybe dance, if you choose it as an art form. Sports? unh-unh just set them free outside somewhere and they’ll move and build strength and stamina and naturally push themselves. Even swimming lessons are not needed if kids just spend time in the water around adults modelling swimming and loving the water–as it used to be.

  12. I exercise outdoors 365 days a year regardless of sub-zero temperatures, pouring rain or biting insects. It is all about being properly dressed. And I’m looking forward to a week of camping and hiking in Acadia National Park come April. It may be cold, it may be wet but I know when the week is over, I’ll return home feeling like a million dollars.

  13. About your question…gym vs. natural world. Although I have done both at different times in my life, now that I have very limited time for exercise, I definitely prefer being outdoors.
    I find that my minimalist half hour of freedom in the middle of the day feels freer, and helps me feel better, both mentally and physically, than the same amount of time in the gym.
    I also have to say that walking or running on a machine does NOT feel the same as actually moving your body over distance! Real running or walking feels different, stresses different muscles, than (essentially) jumping up and down in one place. Not to mention the boredom factor of exercising on machines…

  14. I completely forgot the question about modes of exercise – real world movement vs. weights and machines. I hate exercise machines! They are boring and unnatural! But I will lift weights, and work out with free weights. I also do pushups (2 sets of 40) each morning – of which I am VERY proud! I think it took me about a year to get to the point of being able to do my first set of 10 pushups; it’s not an easy move for most women, as we have narrower shoulders, less arm muscle, and carry more midbody weight. I think I get more important exercise lifting a grain bag, or spading the garden, or raking the lawn, though. I like nothing better than a long stint of active work in my back yard that will leave me sweating and tired, and leave tangible results to see!