March 01 2019

Weekly Link Love — Edition 18

By Mark Sisson
24 Comments

Research of the Week

Poor quality relationships are harder on you than having too few.

Intelligence and rational thinking are not the same thing.

Move over, forest bathing. The hot new thing for Alzheimer’s is gene bathing for your brain.

Temporal comprehension of a story is better when you read a physical book versus using an e-reader.

Researchers discover evidence of an entirely new way of neural communication that can overcome complete gaps between severed brain tissues. They can’t explain it, but they know it’s there.

At least 116 individual genetic variants influence neuroticism.

Vitamin D influences brain scaffolding.

New Primal Blueprint Podcasts

Health Coach Radio is live! If you’re a health coach looking for tips, advice, and science-based insight on your profession—or are curious about joining the industry—you’ll love it. Episode 0 lays out what it’s all about, what you can expect from future episodes. I appear on Episode 1 to give my predictions about health coaching in the coming years and explore what it takes to start your own business. Check it out.

Episode 315: Dr. Anna Cabeca: Host Elle Russ chats with OBGYN Dr. Anna Cabeca about her new book, The Hormone Fix: Burn Fat Naturally, Boost Energy, Sleep Better, and Stop Hot Flashes, the Keto-Green Way.

Episode 316: Keto: Avoiding the Flight or Fight Response: Host Brad Kearns gives a sneak peek of the new keto book he and I are working on.

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

Monty Don extols the virtues of gardening for mental health.

A popular vegan Youtuber has gone back to meat, raw eggs, and salmon for “health reasons.”

Ditching your phone to un-break your brain.

Interesting Blog Posts

A nice overview of the American health care crisis.

The importance of choline in pregnancy.

Social Notes

Went for a paddle.

Here’s my best day.

Everything Else

How a small label change from the FDA may have kickstarted the opioid crisis.

IPA made with toasted marshmallows to evoke Saturday mornings spent watching cartoons over a big bowl of Lucky Charms.

Gut bacteria in our brains.

Facial recognition for Chinese pigs.

Wild rice gains rights.

I really want to go to this Viking restaurant.

Bronze Age Spaniards had pet foxes.

45,000 years ago in Sri Lankan jungles, humans were very good at catching monkeys and other small agile prey.

Things I’m Up to and Interested In

Unfortunate finding: 4-day and 5-day work weeks are not equally productive.

Concept I’m considering: Balancing long-term satisfaction with short-term happiness is the key to a good life in the age of the Internet.

Somehow I don’t think this will sway them: Lab-grown meat will probably be harder on the environmental than real meat.

The short answer is “no”: Are vegan diets safe for infants and small children?

This is powerful stuff: How indigenous people around the world give birth and care for babies.

Question I’m Asking

What makes a great day for you?

Recipe Corner

Time Capsule

One year ago (Feb 24 –Mar 2)

Comment of the Week

“So for this situation we should call it Kardio I suppose.”

– That’s pretty good, HealthyHombre.

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24 thoughts on “Weekly Link Love — Edition 18”

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  1. “Intelligence and rational thinking are not the same thing.”
    As a former religious nut, I can attest to this.

  2. No one thrives long term on a vegan diet. All of the long term vegan gurus secretly eat animal products, mostly salmon from a supplier of wild-caught salmon in Alaska. They dare not admit it because of the attacks and death threats they would receive. Tim Shieff is courageous to come out in the open.

    1. Can you share how you know this information? It’s quite the claim.

  3. “At least 116 individual genetic variants influence neuroticism” and the article didn’t mention one… on purpose no doubt… they knew I wanted to know…

  4. As a former vegan, I have nothing but compassion for Tim Shieff. The backlash happens whenever a big name vegan just can’t do it anymore. Remember “Supersize Me”? Alex Jamieson also left veganism not long after that. Similar bully tactics were used. Leaving veganism is like leaving a cult. I’m sure Robb Wolff would have something to say about this subject too.

    I have this morbid habit of collecting videos of vegans who have quit. Men usually say they were getting mentally messed up. One guy said he was becoming psychotic, seeing things, agoraphobia, panic, etc. I don’t doubt it. It shows in women as achy/tired and then liver issues. Usually. People are different, but those are the most common. I wish someone would study it.

  5. I’m not surprised about the 4 vs 5 day workweek. Working four 10s is exhausting and there’s little benefit for the worker unless it means they cut out a long commute. What we should really study is the effects of a 30- or 35-hour workweek. I suspect that productivity would not decline too much if we cut down to 35 hours.

    1. I work 3-12 hour shifts as a nurse, and it absolutely sucks. I wake up at 4am so I have quiet time and meditation but honestly, I don’t get home until 8 pm or after. By the time I fix my lunch (and dinner) for the next day, get all my supplements ready, it’s 9:30 before I get to bed. If I fall asleep by 10, that’s 6 hours of sleep, and then I have to do it all over again. Where’s the time to work out? I’ve done that too….getting to the gym by 5am but it’s so exhausting. Sure, I have 4 days off, but I think the amount of time I need to recover is not worth it. It sucks. I don’t know if other nurses feel the same way.

  6. I have been using opiod pain medication as prescribed for chronic pain for years. It’s not perfect but my life would be even more hellish without it. This guy may think he’s doing a good thing but some people respond to these drugs and only these drugs. He needs to develop something better, not take away what little tools we have.

    1. There are already many alternative ways to manage pain. I just took a 6 week class on that. We can’t have all these people dying from something that was designed for short term use.

    2. I second this. Some people need opioid meds. It’s a medical need, not an opportunity for pundits to signal their compliance with mainstream thinking. I took opiates for daily unremitting pain for move than 10 years. I found out I was Celiac and most of my pain disappeared when gluten disappeared from my life. I have the courage to admit I took them only because I no longer do. It’s dangerous to admit it. People may dismiss you, shame you, and others might plan to rob you. We should respect those willing to speak up.

      Not everyone will have a discovery like I did (about gluten causing my pain) in their life. I count myself extremely lucky. And I don’t think we should shame people for a medical need. There’s nothing shameful about pain/hurt. This lack of compassion will just drive more illicit drug seeking as more real patients are pushed out of the system.

      No offense Harry, but your 6 week class doesn’t invalidate my experience, or the experience of many other people, nor does it mean that grandma should suffer with arthritis because of anybody’s beliefs or what they think they know. People shouldn’t be made to suffer for ideologies.

      And pain meds weren’t designed for short term use. I don’t know how such ideas begin. It’s an absurd idea to designate a drug “for short term use” when pain can be unremitting. Denying medicine to people who need it is a violation of human rights when a despotic government does it. And here we are discussing it as if it’s ok in the “civilized” world. Just because you can’t see me hurting, doesn’t mean I won’t lose my job because you shamed my doctor into letting me suffer.

  7. First email I see this early Sunday. I needed it. Thank you pain is slowly abating. ?

  8. Have you listened to this interview?
    This is taken from an interview Rhonda Patrick, Found My Fitness, did with Matthew Walker, PH.D. Professor at UC Berkeley author or “Why We Sleep”. Fascinating interview!

    https://www.foundmyfitness.com/episodes/matthew-walker
    Loneliness as a contagion promoted by sleep loss

    “We have not been able to discover a single psychiatric condition in which sleep is normal.” – Matthew Walker, Ph.D. CLICK TO TWEET
    Another, somewhat troubling, consequence of sleep deprivation is that it triggers the onset of a “loneliness phenotype.” Lack of sleep induces critical changes within the brain, altering behavior and emotions, while also disturbing essential metabolic processes and influencing the expression of immune-related genes. The end result is that people who are sleep-deprived avoid social interaction. This asocial profile is recognizable by other people, who, in turn, shun the sleep-deprived people in a psychosocial loop that perpetuates in a vicious cycle of loneliness and other mental health disorders.

  9. Hi Mark, thanks for the article today on dealing with injuries. Dr. Mercola had a similar article recently and this is what I posted on his website a few days ago:

    I found this article disappointing because it mentioned nothing about the value of HGH (Human Growth Hormone). I’ve been recovering from injuries for over a year and just recently learned about it. I had read much about the value of nutrients for injury recovery and so I’ve been stuffing my body with large amounts all all kinds of nutrients for over a year and had pretty much nothing to show for it in terms of healing and recovery. Then I learned that eating meals with either carbs or protein, especially in the evening, spikes your insulin which in turn suppresses the release of HGH during the night. So all this time of stuffing myself with every possible nutrient I was actually preventing my body from healing! Now I’m doing intermittent fasting which increases the release of HGH and I’m doing much better. Any doctor that doesn’t check and advise on one’s eating patterns and the effect on the natural release of HGH is missing the boat. I’m not even sure a person’s injuries can heal without a healthy natural release of HGH regardless of all the nutrients they stuff themselves with! Check out this website: http://www.healthline.com/…/11-ways-to-increase-hgh

    So Mark I liked your comments about adding additional protein after an injury. What I’m curious about is how best to use extra protein and nutrients while simultaneously enhancing the release of HGH rather than suppressing it. My current approach is to only eat one meal a day and this at breakfast so I get nutrients and protein but then it shouldn’t suppress HGH at night. But I’d like to here more informed views. Thanks again.

  10. Interesting observation on protein needs and training in Sunday with Sisson – general consensus is that older folks need more protein as they age but maybe that’s because they are less active and not simlply a result of aging.

  11. Tuuwa tension relief oil and body lotion.
    Tuuwa.com and on Facebook.
    Acupuncture too.
    Xu Wellness Center in Cordova, TN rocks

  12. I am responding to the Sunday with Sisson blog on working out with an injury. I severely broke my right arm last November when is slipped on wet (probably out of code) cement while walking. It was so bad they had to manipulate the bones back into place – on my dominant hand. I avoided surgery. And I immediately upped my homemade bone broth intake and collagen. I took a mentally positive approach even though it sometimes feels more natural to scare myself and get grumpy. I apologized to my arm for having to deal with all of it. After all, I had to stop working for quite a while. I couldn’t rotate my wrist and I could t sleep with the cast. It was hard to drive and eat and dress and shower. Everything took way longer and I was clumsy. I got the flu. Yet I kept working out and moving however I could. I concentrated on legs and my healthy arm at the gym. I did the trainer. I walked (not on cement.) jogging hurt the selling so I let that go for a while. I do my squats and planks on my elbows. I try to fill my Apple Watch activity ring too. Movement helps me destress and I feel better. In a world where there’s this struggle to work out and move, I feel more struggle when I don’t. I have religiously done my physical therapy even though it hurt like hell. My first bone break after all. I just waited until later in life! And guess what, I have healed so fast. Only 5 weeks in a cast. I am close to having full range of motion back 3 months later. I will not stop and my next goal is to safely do my push-ups and pull-ups again. Thank you for this post, Mark! Michelle

  13. A good day starts by naturally waking up with vigor, ready to go. Literally, a nice deuce followed by 16oz of water then mentally envisioning my day. Those days I can readily handle whatever life has to offer.

  14. Can’t not use my arms in my line of work but I will use a TENS unit when offwork to fairly good results. Both shoulders need a cleaning, the right one needs it again.

    I’ve found that ignoring the amount of time you’re supposed to use the unit and simply using it for as many hours a day as possible really helped me, not only in stimulating blood around affected areas but also in building muscle in those areas.

    When I saw the unit advertised to give you six pack abs I had no doubt it would work even though I don’t feel the need for them. About the only people really looking at a trucker are the badged highwaymen looking to take whatever you have.

  15. Hi Mark,
    I fully agree with you on injuries. I had a twisted knee anda after visiting hospital i came back with a knee- brace which i was very happy with because i have two French shepard dogs!!! This was the 2-nd day of our winter holiday… but i did walk every day with beace and cruches. Even did a big walk hill up to a waterfall, slowly. After i came home i had a knee surgery. After the first control i a my docter advised to cycle. I asked when and howmuch. She said to build it but critical is: pain! So i quit my painkillers and did twice a day my cycling on a spinningbike. Great exercize for knees to recover.
    Keep the muscles trained as good as you can!

  16. Hi Mark, i’ve Found also over the years of training and getting injured, is not to completely stop, but to key down my exercise routine and make a conscious effort to not overwork the injured area. To stop and do nothing is not doing the body any favours. Thanks for the interesting blogs.

  17. Regarding training through injuries and surgeries… I think it speeds recovery! Just do it carefully and selectively. I usually waited about 3 days, got off of all pain meds, and trained whatever parts of my body weren’t injured. When I broke my arm my trainer jokingly said I was going to look like Popeye training only one arm. I didn’t, and I worked the broken arm per the PT, then with kettlebells and it was back in no time.

    I’ve trained (kettlebells) through foot surgery on both feet (one at a time, flat food & bunion surgery that involved cutting the large bone and splicing it together), a broken arm, meniscus surgery (both knees, one at a time) and two breast cancers. I had radiation with the second breast cancer, and that slowed me down, both in terms of when I started training again and how much I could do.

    If training with a foot, knee, leg injury, try sitting on a 5 gallon plastic can, preferably with a pillow on top to cushion it. You can do a number of things, including snatches, clean & jerks, and sling shots.

  18. I’ve had many injuries over the years from working out, and I guess the most important thing I’ve learned is to never stop doing something. Two years ago I injured my neck, in which I had severe nerve pain and weakness down my left arm. The muscles in my left shoulder (including the muscles of my scapula and pecs) were so clamped down, I could hardly function. I immediately went to a directional non-force chiropractor and massage therapy focusing on trigger point therapy. I used essential oils (topical, internal, and diffusing); ice and heat; physical therapy; bone broth and collagen; turmeric-ginger lemonade and tea. I walked my dog a lot, did the PT exercises, and concentrated on getting better. I was off work for a month (I went back 4 weeks to the day), and through consistent training, I’ve got my arm strength back. It was difficult, no doubt, but I’m grateful I didn’t give up.