July 05 2019

Weekly Link Love — Edition 36

By Mark Sisson
33 Comments

Research of the Week

Agriculture (and increased availability of carbohydrates) increased the frequency of genes controlling blood sugar. People with the ancestral version of the gene have an easier time maintaining blood sugar while fasting but tend to have more trouble controlling blood sugar after carb consumption.

For the first time ever, scientists directly observe the transfer of RNA from an animal’s brain to its sperm and onto its offspring. Is this the mechanism for transgenerational inheritance?

Trigger warnings don’t actually help students reduce stress or learn any better but they make students believe in their efficacy.

Pesticide exposure linked to increased depression in teens.

We once walked with (or ran from…or ate) birds as big as elephants.

New Primal Blueprint Podcasts

Episode 353: Endurance: Brock Armstrong: Host Brad Kearns talks with frequent guest Brock Armstrong about synching endurance training and goals with quality of life and losing fat the healthy way.

Episode 354: Oren Jay Sofer: Host Elle Russ chats with Oren Jay Sofer about nonviolent, mindful communication.

Primal Health Coach Radio, Episode 17: Laura and Erin talk with Rachel Bell about building your empire.

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

How has legal cannabis gone in Colorado (NY Times link)?

Obesity takes the lead.

Interesting Blog Posts

Debunking top keto myths is a lot easier (and more convincing) when you have 150,000 days of patient care to draw upon.

Is Dean Ornish’s lifestyle program actually proven to reverse heart disease?

Social Notes

My constant companion.

Talked about some stuff.

Everything Else

Primal Jellyfish Collagen coming Spring of 2020.

There’s really no good metaphor for the human microbiome.

The Pentagon has a laser that can identify people by their heartbeat.

Things I’m Up to and Interested In

I’m not sure what to think about this: The Water Bar opens in DC, featuring a $25 bottle of water, among others.

Article I found interesting: How a man’s biology changes after becoming a father (NY Times).

I feel like I read a similar story every few months: There’s a new tick in the US.

Some cool concepts here (gluten warning): What you can learn from Norwegian packed lunches.

This is a powerful story: A boy had a rare genetic lymphatic disorder. Doctors inserted the relevant genetic mutation into 10 sets of zebrafish, tested different drugs in each set, and gave the one that worked to the boy. It worked in him too.

Question I’m Asking

Read the Norwegian packed lunch article from above. Can you come up with a similar concept for no-frills, easy-prep, near zero-cleanup Primal or keto lunches?

Recipe Corner

Time Capsule

One year ago (Jun 30– Jul 6)

Comment of the Week

“Like most of us, I sometimes procrastinate for what seems to be no good reason. However, I’ve found two categories of procrastination that actually make me more productive.

With the first type of deliberate procrastination, I will put something off to allow for ‘subconscious fermentation.’ I find this very useful for certain tasks that involve problem solving that I am highly motivated to get done right away, but backing off for a day or two improves my effectiveness at tackling the task. For example, I had very large limb from a tree on my property break in a wind storm and get hung up in another tree with both ends suspended ten-plus feet off the ground. My first instinct was to deal with it right away. That meant either calling a professional and paying several hundred dollars or climbing up a tall ladder and wielding a chainsaw at a height that seemed precarious—neither of these options was particularly attractive to me, but something had to be done. I so badly wanted to get moving on this the day it happened, but I forced myself to procrastinate to allow my mind to work on the problem in the background. Two days later inspiration struck: I threw a rope over the limb, tied a large trash can to the rope and hoisted it several feet in the air, tied it off, put a garden hose in the trash can, turned it on, stepped back, and let the gradually increasing weight of the water-filled can safely pull the limb out of the trees and to the ground. Thank you, procrastination!

The second type of planned procrastination I use is for completing simple tasks I don’t care for that I have a tendency to do inefficiently and/or lament over if I give myself plenty of time. Put another way, some tasks become less unpleasant when I use procrastination to force a sense of urgency. For me, packing for a trip is a good example. I find if I decide to wait almost until the last minute (critical to this is giving myself a reasonable window of time), I’m forced to be highly focused in getting all my stuff together and the work becomes much more enjoyable and I spend my time more effectively.

With both of the above types of procrastination, I find I need to make a deliberate decision to delay. For the first type, it allows for more effective solutions to complex tasks. For the second type, it helps me to be more efficient and avoid the unease of anticipating doing a task I otherwise find monotonous or distasteful.”

– I love “subconscious fermentation,” Jim.

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33 thoughts on “Weekly Link Love — Edition 36”

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  1. If you click on the first link (about mouse studies) to the side of the article about pesticides and depression in teens, you will find that the authors believe that prediabetes is not a disease and does not actually exist. That level of ignorance and stupidity would make me question anything else that the website had to say.

  2. About the genes controlling blood sugar… this is from the article, “In humans, a protein called CHC22 is needed to deliver the glucose transporter to its storage area. In mice, CHC22 is absent.”

    I wonder how many diabetes studies there are that are completely confounded by this difference between human and mouse physiology? (and probably other differences)

    We’re seeing through a lens darkly.. still.

    Packed lunch… swap bread for one to three layers of large leaves. Our American obsession with micro greens isn’t shared by cultures who mainly use flatbreads or green leaves in cooking. Think of flat collard leaves (carefully de-veined and blanched) as the bread, apply homemade liver pate and some grated onion, include some hot or bell peppers and enjoy a savory treat. Liver pate is easy to make if you’re making bone broth anyway and skimming the fat.

    If you’re ok with non flat food… just make a dip and include scoops made of shallots cut in half and the layers separated. This is one of my favorite dip scoops. Crunchy and so tasty. Bring a toothbrush though… onion breath!

    1. Love the onion for dipping idea! Though, in my experience, no amount of brushing can remove raw onion breath. I don’t even mind, onions are just too delicious. 🙂

      1. Try rubbing a stainless steal spoon (or other utensil if you don’t have a spoon) on as many surfaces of your mouth as you can. It can take most of the onion taste out, not sure if that helps the breath any but I like the onion taste to go away when I’m done eating them.

  3. I’ve been eating matpakke most days for years and you can pry my ryvita from my cold dead hands. One or two ryvita, butter, liverwurst, cucumber or radish slices and a boiled egg.

  4. Just wondering if the study on genes and fasting/blood sugar levels confirms that some people are indeed more suited to fasting, and some (like me!) who feel better not fasting and eating a few more carbs should really follow that bodily intuition? Would love to hear your thoughts Mark.

    Cheers Sophie

  5. The academic wrapping makes no difference. The message is clear: Testosterone is a poison and the less of it the better. Women and eunuchs who believe that garbage can go ^%$# themselves… except of course that can’t.

  6. My goto easy lunch on the job is my paleo pig in a blanket: Grass fed brats (or franks or whatever, I switch it up) inside a sweet potato. I like to add olive oil to the sliced open potato in the morning just for the extra fat, and I usually have an extra brat in my container as the first goes faster than the potato. If your fingers are dirty because ylu work construction or something, and you don’t mind eating like a cave man, it’s pretty easy to use the potato skin as a kind of wrap, and you just toss it at the end. Using a fork is also acceptable. Add mustard, or butter, or whatever to mix it up a little.

  7. Hi Mark, just wanted to leave a comment to say thanks for all your health advice and ideas. You’re an inspiration to me! Keto has changed my life, and made me a whole person again. Thanks Nat from Tasmania Australia

  8. Love my hemp hearts. I add to my keto pumpkin bread for added protein: add to chocolate fudge, add to coconut and almond cookies. On magnesium: have been adding 15mls of a 30% solution of magnesium chloride to a litre of drinking water every day. Has done wonders for my stress levels and has greatly improved my sleep.

  9. I did landmines for years before they were called that. I stuck a towel in a room corner, put weight on one end of a barbell and twisted back and forth with my arms at a 45 deg angle or higher. Powerful move. I stopped when I turned 75 yrs old.

  10. I am doing Jay Ferrugia’s Renegade Strong workout plan and he has introduced me to some new movements, one of my favorite being the skater squat. These are an awesome body weight single leg movement! He also incorporates landmine presses into his program, also a new movement for me. Love those as well!

  11. Good morning Mark.
    Regarding hemp hearts: could you please spend a bit more time breaking down the pros and cons of hemp hearts?
    I use them regularly as they are a quick and easy way to get high protein and fats. Also they tend to keep me quite “”’regular’.
    Your mention of an overabundance of Omega 6 in them has me a tad worried.
    Thank you.
    Matt

    1. Not Mark (: Don’t expect to get the same benefits as those from animal proteins by a long shot. As for the hemp seeds, Mark said that the omega 6 is mitigated by the omega 3 content. Accept that most of us, are very poor at converting ALA type omega 3, into the required DHA and EPA. Furthermore, whatever little is converted, has a short life span and don’t linger in the body for long. If one chooses to eat them for their calories, fine.

  12. I’ve been experimenting with fasting on a 16-8 schedule. In the morning I have been enjoying two to three cups of organic loose leaf green tea. I don’t miss the food in the morning. I still eat three times between 11:30-7:00pm.

    I wasn’t looking to drop weight, but three or four pounds came off. I’m not a big time coffee drinker, so I’d appreciate any thoughts and suggestions on alternative beverages during the fast.

  13. Thank you for your blog, books, and foods. Now that I am Paleo and sometimes Keto I am the healthiest I have ever been in my life. This post is in the category of health things I am experimenting with:

    I am one of those people that without a certain number of carbs in a day, has insomnia. My cortisone is surging as clearly I am starving and I should get up and do something about this. After many evenings of getting up and having some fruit, which gets me to sleep, and breaks my fast, I tried something else.

    Having learned and having become very good at muscle testing on myself, I stood above my essential oil collection one middle of the night. I asked, is there an oil here that will calm my cortisone, and I was led to the wild orange oil (I use DoTerra). I used muscle testing to determine how much, and I learned that I need to make a capsule of it. I took this and within minutes was sound to sleep.

    Now when I have a day with little carbs, I make s capsule of wild orange oil before bed and I sleep like a baby. I am watchful to see if this hack is harmful to me – am I stressing my adrenals too much (My muscle testing tells me no) or is there an adverse affect (none so far that I’ve detected and I keep asking). This insight has been a gift to me as now I have no sleepless nights due to fasting or lack of carbs.

    1. WOW, I will test and see if this helps me as well. I have some of that oil. THANKS!

  14. Leanne Vogel has a “Rocket Fuel Latte” recipe in her keto book. It’s good…..
    1 3/4 cups (415 ml) hot coffee or tea
    1Tbs MCT oil or coconut oil
    1Tbs cacao butter
    1Tbs hulled hemp seeds
    2-4 drops stevia optional
    1/4 teas vanilla extract or powder
    pinch of finely ground Himalayan salt optional
    1Tbs Collagen peptides
    pinch of cinnamon

  15. Love the Norwegian lunch post! Though my own lunch looks different, it too is minimalist, perfectly boring, and brings comfort while combatting decision fatigue.

  16. New foods I am trying: I made a first attempt at homemade Primal Pasta. It was easy and fun but it kept falling apart on me. Looking for a different recipe. That’s for all of your inspiration.

  17. New (for me) training methods: my hip flexors are really tight, have been doing some hip related work, but not enough to remediate the situation. Had to drop out a little early from a tennis clinic a while back due to hip pain, and that “won’t do”. So, I’ve incorporated additional hip related stretching and strengthening, including band work. Bought some bands of different resistance (specifically designed for that purpose, didn’t cost much) that you slip on your feet around your ankles and working at different angles, alternating legs, including the classic side stepping movement. It does add a new dimension to the training routine. 🙂

    1. Hi, Healthy Hombre, have you looked at youtube for “VitaMoves”? He addresses such issues. Back, hips, neck, shoulders, etc. Mine was tight hamstrings to the point nothing helped and this went on 24/7. I did the simple movement for this issue and it worked! I was grateful for the relief!

      1. Thanks Merry, some great looking movements there, added to my library and will incorporate into my daily routine! – George

  18. Magnesium response: Absolutely. As a post-menopausal woman I was having major sleep disruption. Dr. said: estrogen level drops – sleep cycle is interrupted (great, no sleep when a new mother, no sleep as an old woman). She suggested take magnesium in conjunction with melatonin; the mag enhances – I am finally entering REM again. (sleeping meds not prescribed.. “they are all associated with dementia”.

  19. Mark,
    Appreciate your Sunday “musings.”
    I like Jim’s procrastination comments.

    Thanks for the AirDyne recommendation. I rode one in the 1980’s while listening to cassette tapes. (dating myself)
    Listening to tapes was my “accountability partner.”

    Today when the weather is agreeable I walk and listen to podcasts.

  20. I (70 year old woman) recently discovered that adequate magnesium eliminates incontinence (have had for more than 10 years). I’m using Epsom salts, because it’s cheap. Have to keep dose less than 1/2 tablespoon per day to prevent loose stools. 1/2 tablespoon has 750 mg of magnesium.

  21. Mention was made in today’s Sunday with Sisson (July 7, 2019) that coffee leads to some loss of magnesium and sodium. Why this might occur is not stated but I am guessing it’s being blamed on caffeine. Here are a couple of references regarding caffeine and hydration. It appears to have minimal diuretic qualities, in spite of the popular assumption that it is a diuretic. At high dosages, however, it may be problematic as the diuretic properties are more pronounced. I have read studies other than these two that showed it has a diuretic effect on people who do not consume it routinely but none in regular users (i.e., daily coffee drinkers).

    Seal AD, Bardis CN, Gavrieli A, Grigorakis P, Adams JD, Arnaoutis G, Yannakoulia M and Kavouras SA (2017) Coffee with High but Not Low Caffeine Content Augments Fluid and Electrolyte Excretion at Rest. Front. Nutr. 4:40.

    Yang Zhanga, Aitor Cocab, Douglas J. Casac, Jose Antoniod, James M. Greene, and Phillip A. Bishopf, Caffeine and diuresis during rest and exercise: A meta-analysis. J Sci Med Sport. 2015 September ; 18(5): 569–574.

  22. I may have missed this, but where did success stories go? I sure miss seeing them!

  23. Hi Mark. Dumb question about collagen. You mentioned you are mixing vanilla collagen fuel in your coffee. I thought coffee was too hot to mix in collagen and would degrade it?
    Thanks

    1. No dumb questions, Brenda. I appreciate folks asking. Bone broth – the quintessential means of collagen – gets hotter (for much longer) than my morning coffee. So, mix away. Best — M

  24. Hi Mark, this comment is in reference to your email about magnesium and ancestral water. Have you ever heard of the website Find a Spring? You can locate maintained springs all over the country using this site. There are even more springs available than shown but a lot of those are found more by word of mouth. Most are free to everyone and some may ask for a donation to help maintain them. We have a couple near us in WI and I fill jugs about every week to every two weeks. Best tasting water ever with everything thing in it we need. Thank you for all you write about.