September 27 2019

Weekly Link Love — Edition 48

By Mark Sisson
21 Comments

Research of the Week

Not everyone responds to blue light at night the same way.

How a keto diet (possibly) affects muscle mass.

High dose metformin blunts muscle gain.

Your retinal mitochondria are key to blue light’s effect on eye health.

Despite the power of livestock ownership to improve human nutrition in developing countries, very few “experts” take this into account.

New Primal Blueprint Podcasts

Episode 376: Debbie Potts: Host Brad Kearns chats with Ironman athlete and nutrition expert Debbie Potts about fat-adapted endurance training.

Episode 377: Susan Bratton: Host Elle Russ chats with the “Dear Abby of hot sex.”

Primal Health Coach Radio, Episode 26: Laura and Erin chat with Annika McCann about CBD and the power of plants.

Primal Health Coach Radio, Episode 27: Laura and Erin chat with Chris Irvin, Education Manager at Perfect Keto.

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

A cattle killer in eastern Oregon has authorities stumped.

While overall numbers of starlings have been dropping in Europe, areas with increased livestock have seen increasing populations of the birds.

Interesting Blog Posts

In praise of bones and fat. Hear hear!

Is Cam Newton’s vegan diet a good idea?

Social Notes

Fancy meeting Dr. Steven Gundry in France on a hike.

Everything Else

By collecting a glossary of foreign terms for happiness without direct English translations, researchers hope to broaden our happiness horizons.

Things I’m Up to and Interested In

Great video: Amy Berger explores whether gout is caused by meat or metabolic syndrome.

Article I found interesting: How an older marathoner is trying to run faster than he was.

Nice overview: Hyperinsulinemia as harbinger of metabolic syndrome.

I shouldn’t have to say this: Don’t use plastic teabags.

These are the experts tasked with preserving our heart health: The AHA’s idea of a healthy breakfast.

Question I’m Asking

Is exercise a miracle cure?

Recipe Corner

Time Capsule

One year ago (Sep 22 – Sep 28)

Comment of the Week

“Congrats fresh grandpa!! Time to do ‘Primal Kitchen Baby Foods’!!!”

– As if I need more to do, Rafael! But we’ll see….

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21 thoughts on “Weekly Link Love — Edition 48”

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  1. Primal baby foods are easy: Skip the peppers and go easy on the seasonings then put everything through a blender. Done.

    1. Or don’t blend them… the most primal way would have to be baby led weaning!

  2. Given the research on metformin and difficulty making muscle gains, what strategies could work? I’ve been taking it for a long time . . . Not taking metformin a certain amount of time before or after a heavy workout? If so, how long? How about carb/protein intake and timing?

    Interesting for an aging guy (69) who’d like to make sure he not only maintains, but increases, muscle mass (not that much right now!). Metformin 500 mg twice a day. No other diabetic meds. IF I keep towards keto my A1C is fine (low to mid 5s).

  3. Hi Mark
    Today’s Sunday post about high school athlete nutrition was spot on. How would you do things differently ?
    What would you use to replace the chocolate milk, the junk carbs?
    Thanks
    James

    1. Exactly, I considered sending to my son’s footballcoachez but not sure.

  4. I think exercise is a miracle cure, and I think we don’t even understand how beneficial it can be yet. A few weeks ago you posted a link to an article about activity helping arthritis. As we move forward, my prediction is that we’ll begin to realize that constant, low-level movement is crucial (as Mark has been saying for years), and we’ll get away from recommendations of a given amount of strenuous exercise and toward recommendations of more and more movement.

  5. We’re dealing with a similar thing with our kids (2 and 4) who are beginning to eat more and more meals out of the house because they are in daycare. I had a chat with the chef at their daycare about our preferences (no seed oils, no grain, and no sugar) and he was relatively receptive. I appreciate that he has a hard job, and we sort of settled on our kids getting the allergy free plate (no dairy, no gluten, no peanuts, and none of the other top allergens), and leaving the grains out when possible.

    To me, this seems like an area where you start to give your kids some autonomy after having some conversations. It’s easy to forget that I didn’t start eating like this until I was in my thirties, so, even though a suboptimal diet is not ideal, it’s probably not worth freaking out about. If they end up eating some cheerios (or even a cookie) it’s far from the end of the world. With a little reframe, it’s a great opportunity to talk to my kids about food and what it does for us. On top of that, they’ll see our family eating well and maintaining health over the next decade that they’re in the house, and they’ll make informed decisions based on that.

  6. I love the commentary on teen athletes. As the mother of a 6’3, 245 lb son who is constantly being told to gain weight, I’ve had to argue with him about eating pasta. They are told simple carbs put on weight. Of course they do, but is that quality weight gain? I feed him lots of potatoes, protein shakes, etc. He admitted he doesn’t “crash” as much that way. Mom was right – imagine that. I hope he doesn’t get too much bigger – I’m running out of money ?. Thanks Mark – you’re addressing current events, as always. If we can all teach our kids to eat properly, we can pray for their generation to put Franken-foods out of business.

  7. Mark, thanks for sharing your wealth of knowledge and experience. I am 65 year old female athlete who runs, swims, does HIIT, and weights. And have done this for years. My diet is very much paleo with intermittent fasting. The issue is osteoporosis especially in the hip. I take sea sourced Ca + minerals, K2, D3. I am considering osteo drugs but really hesitating because of side effects. What are your thoughts? I would be most grateful for your perspective.

    1. Hey Mary, I’m a D.C. also certified in nutritional counselling and therapy and with my patients in your situation I recommend microcrystalline hydroxyapatite (MCHC).
      References
      Dixon, A. St. J. (1983) leading article. Non-hormonal treatment of osteoporosis. Br. Med. J.
      286-6370 pp. 999-1000.
      Durance, R.A., Parsons, V., Atkins, C.J. (1973) Treatment of osteoporotic patients, a trial of
      calcium supplements (MCHC) and ashed bone. Clin. Trials. J. No. 3, 67-73.
      Epstein, O., Kato, Y., Dick, R. & Sherlock, S. (1982) Vitamin D, hydroxyapatite, and calcium
      gluconate in treatment of cortical bone thinning in postmenopausal women with primary
      biliary cirrhosis. AM. J. Clin. Nutr. 36: Sept. 1982, 426-430.
      Pines, A., Raafat, H., Lynn, A.H. & Whittington, J (1984) Clinical trial of microcrystalline
      hydroxyapatite compound (MCHC) in the prevention of osteoporosis due to corticosteroid
      therapy. Curr. Med. Res. Op. Vol 8, No. 10, 734-742.
      Stellon, A., Davies, A., Webb, A., Williams, R. (1985) Microcrystalline Hydroxyapatite
      compound in prevention of bone loss in corticosteroid-treated patients with chronic active
      hepatitis. Post. Grad. Med. J.61, 791-796
      Windsor, A.C.M., Misra, D.P., Loudon, J.M., Staddon, G.E. (1973) The effect of whole bone
      extract on Ca47 absorption in the elderly. Age & Ageing: 2, 230-234.
      Nilsen, E.M., et al.; Microcrystalline Hydroxyapatite Compound in Corticosteroid Treated
      Rheumatoid Patient; A Controlled Study. Brit. Med. J.1978; 2: 1124.
      Brenton, D.P. and Dent, C.E. “Idiopathic Juvenile Osteoporosis” In: “Inborn Error of
      Metabolism.” Bd. Bickel, H. and Storn, J.; Publ. MTP Press Limited (1976) pp. 222-239.
      Mills, T.J., et al; The Use of a Whole Bone Extract in the treatment of Fractures, Manitoba
      Medical Review (1965) 45: 92-96.

  8. I had a very similar discussion with a friend last week. Their school now provides “breakfast” to everyone in a group setting. The goal is to help kids that may not be getting breakfast at home without singling them out. The issue is that they are serving them doughnuts, cookies, fruit juices, etc. Not only are these poor food choices for children (and adults) but the system makes opting out very difficult.

    1. I bet the reason they dot it 2 fold.

      1) It’s cheap.
      2) it’s easy and it’s what adults think kids want.

      Only way to combat this is with conversations with your kids. They will eat a doughnut every now and then, but they’ll be making that decision deliberately. That’s about all you can ask of your teenage kids.

  9. Hey Mark, Interesting article about having athletic kids getting non primal advise on what to consume. Well I feel much the same way as a nurse listening to old information being regurgitated as the “Best” in treatment options and nutritional guidelines.

    Thanks

  10. My daughter struggled with weight and GI issues after going to college. She ate clean whole organic at home since being a baby. With poor nutritional value and processed foods her immune system suffered too. After years of bad nutrition she also developed autoimmune issues. It has taken years to correct what happened to her body and I can now say she’s had a turn around in immunity issues( shown in c reactive blood levels). Having bacterial infections and needing antibiotics also contributed to further compromise her health. You are what you eat. Eat poor quality and non nutritious foods puts you at a health risk. My mother was right. You can leave your money at the grocery store or the Drs office.

  11. Hi Mark,

    My daughter is a pre-teen and she’s doing bouldering.
    I’ve been teaching her the clean eating principles for many years now and she started noticing the difference in her performance after having a pasta meal and after a slice of grass-fed grilled meat with broccoli meal. She now knows from experience that after a few Oreos she’ll have a spike of energy but then will be left without it and I am happy to see that her awareness towards nutrition is more and more present.
    I was curious to hear your thoughts on CBD oil and recovery in teen athletes as well in adults, as I see young athletes these days advertising for CBD manufacturers on social media quite a lot.

    Thanks for the inspiration for the effort!

  12. The teen athlete using a high carb diet is plagued with significant increase in dental caries

    As a practicing dentist for 47 years, I am stunned by the rapid increase in caries in the otherwise ‘healthy’ teen due to the large increase in refined carbs now encouraged in their sports diets

    Dr John G Steuterman
    Saint Louis Missouri

  13. If you follow the link that’s in the Cam Jansen article about the Tennesee Titans going vegan, you might be convinced that you can be a successful athlete and vegan. But….. It doesn’t say what they were eating previously. If it was SAD/junk, of course they’ll feel younger. It has a quote from one guy saying his inflammation is down from all the tumeric. What’s stopping anyone from putting tumeric in meat meals???? It also adds that most of them have at least one meat or fish dish a week, which the Cam Jansen article stated would make a huge difference. They also emphasized the importance of seitan (along with beans and nuts). I wonder how long these guys can sustain their health with so much gluten. Nor, could I find any follow-up articles. The most recent one is from this July and it seems they are still vegan, but i would’ve had to pay to read the article. I guess we can see how they do this year.
    But not knowing exactly who is vegan and exactly what they’re eating makes it hard to know what the effects are. So…. while I like to keep my mind open, I’m not convinced.

  14. The livestock observation rang a bell for me. It should be obvious that a small flock of chickens, or a milk goat, would be an enormous benefit to a household – IF they have access to some open land…

  15. Per the article on Livestock Ownership Improving Nutrition, We’ve been supporting Heifer International for years.

    Not only does livestock ownership improve nutrition, it also empowers people to change their lives.

  16. My favorite quote from the WLL articles: *I pay more heed to the words of a towering figure in British nutrition, surgeon captain Thomas Latimer Cleave: ‘For a modern disease to be related to an old-fashioned food is one of the most ludicrous things I have ever heard in my life.’
    *In Praise Of Bones And Fat