Weekly Link Love — Edition 23

Last call to enter the Mark’s Daily Apple Ultimate Coffee Giveaway. This one closes Monday (4/8/19) at midnight PDT.

Research of the Week

Testosterone-induced aggression may be mediated by dopamine.

Cognitive reappraisal can make a workout seem easier.

In alcoholics, brain damage progresses even after they stop drinking.

Scientists may have debunked the existence of “depression genes.”

Sugar crash, not sugar rush.

Was fat more important for human brain development than meat?

Omega-3s tied to less asthma in children.

Both low and too-high intakes of sodium are linked to increased mortality. Around 4.5 grams per day seems to be optimal.

New Primal Blueprint Podcasts

Episode 323: Ste Lane: Host Elle Russ chats with Primal Health coach Ste Lane.

Episode 324: Keto: Discipline, Structure, Accountability, and Social Influences: Host Brad Kearns gets into social contagions.

Health Coach Radio Episode 6: Dr. Bo Neichoy: Dr. Bo Neichoy is a bariatric doctor whose clinic is staffed almost entirely by health coaches.

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

Unhealthy diets are bigger killers than cigarettes and hypertension, experts say. Gotta love how they lump red meat in with “processed meat, sugar-sweetened beverages, and trans fats.”

The VA is set to partner with VirtaHealth to help vets with type 2 diabetes try low-carb.

Interesting Blog Posts

How blind people think about color.

How to use embodied movement practice to improve your squat.

Social Notes

Taking Dear Mark queries.

Everything Else

Another disease of civilization: “slowness rage.”

The Fall of the Vegan Prince.

A lot of incredible news came out on April 1st, but cloned mammoth meat has really got me interested.

Intermittent chemo.

Things I’m Up to and Interested In

I was surprised to see “April 2”: Snorting sugar could help fight respiratory illness.

I laughed: Morning routines normal people swear by.

Concept I found interesting: ADHD as the entrepreneurial trait.

I’m not holding my breath: “…followers of low-carb eating are hoping for a nod of approval in the upcoming U.S. dietary guidelines that advise Americans on what to eat.”

Another April 1st near miss: Oral sex associated with less miscarriage.

Question I’m Asking

Are you hoping for an official embrace of low-carb/Primal/keto eating by the authorities/experts/medical community?

Recipe Corner

Time Capsule

One year ago (Mar 31 – Apr 6)

Comment of the Week

“About to have my first child (Wife is in early labor now) I think i am going to need some coffee.”

– You don’t know how right you are, Brett.

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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49 thoughts on “Weekly Link Love — Edition 23”

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  1. I seem to have been removed from the Sundays with Sisson list. Could I please get back on?

    1. Me too! I’ve tried resubscribing, but I still don’t get them. 🙁

    1. The government, schools, nursing homes, the military and any place or institution that feeds people is required to follow these guidelines. Especially taxpayer funded organizations, such as Head Start must feed their children the lies, I mean food. So if you have kids in school, they will be fed carb high low fat food. So sure, ignore them but many others you care about will not have that choice and this forced feeding of crap dogma will perpetuate the harm these recommendations will cause. We need to demand change.

  2. Morning routines… Brought back a few memories. I once put a pan of cupcakes on top of the car to finish cooling so I could frost them. That was back when I still made cupcakes, but these were for a PTA bake sale. Sure enough, I forgot all about the cupcakes and backed out of my driveway to run a quick errand. The pan slid off the roof of the car. The result, of course, was cupcakes all over the driveway. Funny now, but not so much at the time.

  3. Ahh is that 4.5 grams of Sodium or 4.5 grams of salt? If it’s sodium, they that’s recommending 9 grams of salt a day. Since salt is half sodium, half chloride.

    This is pretty important to distinguish. I don’t go by guideline or weights. I just salt my food to taste.

    1. the article linked to is looking at total sodium, not salt, as other sources in diet of sodium. And actually they say “The worldwide range of sodium intake is virtually identical to the range associated with both the lowest risk of cardiovascular disease events, including deaths, and greatest longevity, suggesting an optimal intake of 3·5–4·5 g/day.5,  6This concordance of data is consistent with a physiologically-regulated process7 that maintains sodium intake within an optimal range. Breaching either the lower or upper limits of this range appears to be associated with increased all-cause mortality risk and shortened life expectancy.”

      So 4.0 g/day is the sweet spot, not 4.5.

  4. LMAO at quote of the week…he’ll be needing coffee the rest of his life.

    And found the ADHD article interesting but not surprising. I didn’t realize until my 40s that I have ADHD. To me it’s a gift…I am bursting with ideas and energy, and I’m learning little tricks that keep me focused and on task.

    1. So there’s hope for my daughter then … who is also named Elizabeth BTW. 😉

  5. I am as hopeful as anyone that the new dietary guidelines support a lower carb (especially grains and legumes) and higher fat diet, however, a “panel of experts selected to review the evidence … (including)… members nominated by Atkins Nutritionals and a beef industry group”, along with the other members with vested interests in the outcome give me little confidence in the decision, either way.

    1. I loved it too! I actually found it in my RSS feed when I read it this week, maybe from Outside magazine. But it was so up the MDA alley I just assumed I was reading it here.

  6. Now that you mention it in your Sunday with Sisson, I think I’ve always thought of the pushup more as a toe-as-fulcrum rotation rather than an up-and-down activity. I mean, this perspective naturally follows if you are already doing pushups with a ridged plank from head to toes and focus on only moving your arms to raise your body up and lower it back down slowly, as if you were a plank of wood a single person was lifting up and down from the floor while standing at one end of the plank. Visualization and imagery can provide key insights into form and technique.

  7. Thank you for sharing that modified push up! It sounds very intriguing and I want to try it! However, I’m not quite sure I understand how to properly perform it. Will you please post pictures and/or video of how to properly execute it? Thank you.

    1. Check out this page, https://ultrarunning.com/featured/bronco-billys-tough-21-strength-routine/
      it is an exercise led taught by one of the best ultra runners in the world. The first exercise is his version of this exact push-up where he rocks forward during the process (you don’t need to do the leg raises if you don’t want to) and it gives a great visual on this type of push-up. This type of push up is, in my opinion, great for what we do as humans=walk and run on two feet and it helps with our arm swing and chest strength. Rather than busting out as many pushups with horrendous form, work on keeping those elbows in and lowering while hinging forward. It is a lot tougher (which means it’s working!) and will give you way more bang for your buck when doing push-ups!

    2. Agreed. Either I’m doing it right already, or I don’t understand the difference between the two. More details would help, please.

  8. I was tying my shoes wrong. A few years ago, I came across Terry Moore’s Ted Talk “How To Tie Your Shoes”. I thought it was such a hilarious topic that I watched it. Imagine my surprise to find out I had been doing it wrong all along. I used to have my shoes come untied every so often, but since watching this two minute video, they haven’t come untied once. Life-changers don’t always have to be massive.

  9. Good morning Mark- loved your post on the correct way to do push-ups- it’s true we do those in our yoga studio here in Santa Cruz and we call them Chaturunga pushups they really work the shoulders and upper body. You asked what we have recently learned lately and I had a similar ah ha moment with sit ups. Keeping your legs at a 45 degree angle is a whole new challenge. Don’t let your legs move past your hips and do any type of oblique or crunch it’s killer! I agree learning new stuff makes life so much more fun! Have a great day.

  10. I have been jumproping barefoot! Only for a minute or two. Feet are getting so strong. No more foot pain during or after long runs. Sucks to be mislead by shoe companies my entire life. Shoes are a crutch.

  11. RE pushups description, Sunday w/ Sisson (4/7), can you provide a video showing difference?

  12. I say the things I’ve learned about freediving made all the difference in my spearfishing. Get straight to the depth you hunt at instead of angling down. Learn the difference between a contraction and the real need to breath. Slow down on the bottom.

    My average dive went from 30 seconds to a minute with hardly any effort once I started doing it bettter. And I took a couple of free diving classes. I’m shooting for 1:30 this year.

    Here was my math for 2017:
    32 dive trips, call it 20 drops per trip. That’s 640 times I dove this year. Say each was a minute.
    10 seconds down, 15 seconds up. That is 35 seconds of bottom time per dive.
    35 seconds times 640 dives=
    22400 seconds at the bottom.
    That is 373 minutes of bottom time.
    6 hours of bottom time.

    If I added 30 seconds to my dive.
    Bottom time increases to 1:05 per dive.
    693 minutes.
    11 hrs of bottom time.

    And the longer I am down the more settled I will be in the dives. So the fish will come in. That bottom time is priceless!

    I’m going to need a second freezer for all the fish.

  13. Just what are you trying to accomplish with pushups

    I found pushups to be useless. I could barely do the minimum 10 to get me through my Coast Guard Career. But I could always climb hand over hand up the rigging on my personal sailboat. I could swim and free dive hours at a time. I always had more than enough strength to accomplish anything I needed to to do and I always lived primitive and rough.

    We have unhealthy food being foisted upon us, unhealthy world view foisted upon us by the media and I have to question a lot of exercises foisted upon us by people trying to make a living.

    Go out and play, ride a bicycle, run a bit for fun and not competition. Enjoy lots of sex. Stop paying people to tell us how to do things or not to do things.

    Throw out your TV and learn to use and enjoy your body like you did when you were a kid. But then what would other people think????

    Realistically today, at 62 years old;
    The most sustainable and realist thing I can do is to walk 45 minutes a day every day. You can feel your metabolism kicking up after about 20 minutes. Some variation of Asian stretching exercise is included at the end. I cannot tell you what the stretches are called, I just watched others and then listened to my body. I also carry a 10 pound weight in each hand as it helps the metabolism kick up sooner and maintain upper body muscle mass. Then there is an occasional sprint for fun, not for pain or gain. The focus here is on metabolism and listening to my body through stretching. Not repetitions or distance.

    I guess it helps to have ADHD so you are more tuned into your impulses and totally tuned out to what other people think.

  14. I have recently learned(it comes home more every day) that we are all victims of our life style. I am caring for an aging parent whol smoked heavily. COPD. It’s horrible to watch. I am determined that my own kids won’t have to do this for me!

  15. I’ve been teaching my clients push ups like this for 35 years. Good to hear you made this wonderful correction/connection, Mark!

  16. ADHD; “embodied squatting”; slowness rage. Lol, this is all first world silliness. Basically it’s over complicating, finding excuses, and seeking out ways to be unique and get attention.
    Squat? If you are “thinking” about anything other than keeping your back rigid, and staying “tight”, you are squatting way too light.
    Can I fast, and have just one orio and two teaspoons of cream with my butter coffee? Really?
    Remember how Grandma used to say “all things in moderation “? She was right.
    The best diet advice I ever read (I believe it was Dan John)? Eat REAL food, not too much, and drink lots of water. Want to get in great shape? Work your tail off. While there are no shortcuts, there is also no need to over complicate things. Need attention? Get in great shape, and you will stand out. Ignore what the TV is telling you (actually you should have gotten rid of it by now…) constantly about how clinically obese people are the new divas (good grief). Take Mark’s advice and go outside in the fresh air and move.
    It is so damn easy. Like Bruce Lee, simplify, and you will be pleasantly surprised!

    1. AZ Joe … what is “first world silliness” about ADHD? It is pretty accurately described by DSM-5. My grandma used to say “don’t judge another person until you walk a mile in their shoes”. You may object to how traditional medicine addresses this neurological disorder, as I do, but you should not dimiss it as not being real … unless you have expertise on the subject matter, in which case feel free to share.

  17. Hello Mark!
    Regarding your Sunday article about push ups, it would be great if you can do a demo in a video the difference between the wrong push up and the better push up. I would get it this way since I am visual learner. Thank you and that’s a great article! Love your blog. ?

  18. “Think of your toes as a passive fulcrum for the lever that is your body. Instead of “going down,” you rotate your body toward the ground around the fulcrum of your toes”

    I am having trouble picturing this. I may already be doing it this way. But I wondered if you could share a picture of the right way and the wrong way. Thanks Mark

  19. Hey could you do a video of what you mean by this pushup form you described in this week’s Sunday with Sisson?

    I am having a hard time visualizing exactly what you are describing.

  20. Any chance you can do a demo video of the push up you were explaining. Sounds like chatarunga.

  21. Something that has turned my world around recently is reading Lost Connections by Johann Hari about depression. With my new understanding I have taken action to manage my depression and already feeling lighter. Two strategies I’m using are doing a loving kindness meditation for 15 minutes daily and reaching out more to people and finding opportunities to be of service.
    I’ve been doing Keto for three months now and this has had a very positive effect on my mental wellbeing.
    Thank you Mark for your inspiring thoughts.

  22. Hi Mark,
    I had the same one as yourself though for a different reason: I incurred a minor injury to my supraspinatus from wide position push-ups. So now I too am exploring the push-up for you mentioned.

    At age 61, 13.9% body fat, I thought I was doing fairly well pumping out 50 of these “standard” push-ups at one “drop down.” This change in for is safer, especially on the joints of aging bodies, but also an entirely new challenge. Maybe it’s time to give all this up and sip red wine from the sidelines while watching young cavemen and cavewomen take up our cause!? Smile. Cheers!

  23. The greatest thing I’ve learned recently is: I got a puppy and I’m training him in basic commands. This puppy has brought so much joy to my life. I’m married, happily, and will tell you that the little puppy has added so much love and joy to my (our life). It’s such a wonderful thing to have this unconditional love.

  24. To answer your question what have I discovered recently: For a long time I wanted a lid for my skillet. Recently I moved the stock pot that matches my skillet to the same area that I store the skillet. Guess what the lid to the stock pot perfectly fits the skillet. Isn’t that silly, but made me very happy to find this out.

  25. Hi Mark: Thanks for the push-up tip, it’s always humbling to hear of someone of Your accomplishment’s still learning. You said big or small do here it is, I’ve been taking Your suggestion about going barefoot as much as I can. I take it a little farther riding my bicycle, wether it’s around my neighborhood for 3-4 miles or on weekends 20 miles each ride. Once I’m warmed up I play this little game and start pedaling with the tips of my toes, then the ball of my foot and a couple more times with my heel until I’m barely have my foot in the pedals! Then I start over and repeat. I’m also trying to build sprints into my daily walks usually per Stepz it equates to 7.2 miles or 14,500 stepz. So on every lap when I go around Our community pond I sprint along the sides and rest for 10 seconds on the ends and sprint again along the other side for at least 3 times and continue my walk usually 5-6 times a week. Thanks again for all You do and share…

  26. I just tried those pushups and they feel great…harder and safer! One key for me was to think about my heels during the process. I tried to pull my toes up toward my knees as much as I could during the setup. After tightening my core, I focused on the rotation of my heels and actually pictured them moving up toward the ceiling as I bent my elbows. This specific focus seemed to set off the rotational aspect of pushups that Mark was promoting in the Sunday email.

  27. I stumbled across the “toes-as-fulcrum” pushup a few years ago when reading Kelly Starrett’s Supple Leopard. In the section about pushups, he mentions keeping the forearm as vertical as possible (as perpendicular to the floor as possible) and the pics clearly show his upper body moving down and forward, up and back, and, yes, his forearm stays perpendicular to the floor. It makes for a “weightier” pushup, for sure. Like Mark mentioned, at the bottom of the pushup it feels like you’re leaning way forward and it feels like your hands are even with your stomach (they’re not, of course, but it sure feels that way).

  28. That her oral sex with him reduces complications in pregnancy has been known for a long time. It is not a new finding.

  29. I have a hard time agreeing with the study showing that carbohydrates don’t have a positive impact on mood. My own personal experiences totally refute that finding. Remember the scene in Pulp Fiction where John Travolta is shooting up? Remember the look on his face? That’s how I feel after eating certain sweets.

    Maybe the specifics of the study could change my mind, but the abstract doesn’t jive with my own experiences.

  30. In your note about your change to more mindful pushups you asked for our own recent changes that have made a big difference.

    Up until recently I always worried that if I didn’t get some major calories in after an intense workout I would miss the big anabolic window, and consequently miss out on muscle growth.

    When I got more interested in autophagy for improvement of vision and skin health, I took the plunge by exercising fasted early in the day (to speed up the onset of autophagy) and then continuing my fast for another six to twelve hours after my workout to keep the autophagy going.

    [I knew that the moment I broke my fast the autophagy would stop.]

    Result: too early to tell about skin condition and vision, but definitely a loss of body fat without any loss of strength. My relative strength is greatly improved, for example 15 pullups instead of 10.

    How do I think of it? Glycogen replenishment is from blood sugar. Some people have to take in carbs to have enough blood glucose to replensh glycogen, but being fat adapted I feel no dip in blood sugar during or after intense exercise. In fact, my blood sugar feels better after exercise than it does before. Evidently the hormones that mobilize stored energy during exercise actually create enough excess to take away my hunger. I never feel hungry or shaky after exercise like I used to in my sugar burning days.

    In sum, do we need blood glucose to replenish glycogen after long or intense exercise? Yes, but unless you are hungry or shaky, you already have plenty of blood sugar for that purpose without ingesting any calories.

    And the minute you start ingesting calories, you turn off the HGH and autophagy that you just got going. What a waste that would be!

  31. “No man ever steps in the same river twice, for it’s not the same river and he’s not the same man”

    A river does not resist change. Time and environment constantly influence the river. Time, experience, and wisdom influence man. Resisting change only keeps man in the same thoughts and behavior patterns.
    Openess to being “wrong” creates the ability to learn and change.
    It’s a gift!

  32. Question:

    Are you hoping for an official embrace of low-carb/Primal/keto eating by the authorities/experts/medical community?


    It “might” happen when the overall percentage of diabetics reaches 60% of the population