Weekly Link Love — Edition 58
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Time-restricted eating improves body composition, weight loss, blood lipids, blood pressure, and sleep quality in patients on statins.
Social media abstinence fails to produce improvements in psychological well-being.
Using springy bamboo poles makes it easier to carry more than your bodyweight.
The more you run each week, the lower your omega-3 index. Runners, eat your fatty fish.
Episode 392: Elle Russ: Elle Russ switches seats.
Primal Health Coach Radio, Episode 37: Laura and Erin chat with Ashley Suave about the importance of sunk cost.
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.
Developed countries with access to supplements and medicine and a backdrop of lifelong animal consumption might get away with plant-based diets for a little while, but what about the kids growing up in developing nations?
Losing weight with croissants.
A proposition.
Fattitude, a keto restaurant, opens in Boise, Idaho.
How do parents of young children manage different risk tolerance setpoints?
Event I’d love to attend if I had the time: Craig and Maria Emmerich’s keto spa retreat.
Line I found interesting: “Heart failure is rapidly increasing in incidence and is often present in patients receiving long-term statin therapy.”
I’m not surprised: First genetic evidence of human self-domestication.
Ancestral American food almost no one is eating anymore: Raccoon.
And in this corner: The case for more sleep.
Last week, I posted a critique of “Why We Sleep.” This week, I posted a link arguing for the importance of sleep. What is your experience with getting more or less sleep?
One year ago (Nov 30– Dec 6)
“I really enjoyed reading about the 82-year-old woman who beat up an intruder. Threw a table at him and broke the table, poured a bottle of shampoo on his head, hit him with a broom. I love this woman.”
– Me too, TGJ.
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Ⓒ 2020 Mark's Daily Apple
Sleep is fascinating to me, in particular people’s different sleep needs. I simply cannot function on less than 7 hours, and 8-9 is better. But I know people who are truly just fine on 5-6 hours a night.
Is this genetic?
Hi Mark,
How does time restricted seating fit into na T1n diabetes eating plan? It seems like a poor way to manage T1D. Your thoughts?
I’d love to see Mark do an article on the details surrounding the “croissant diet.” Seems like the author has some theories and data (from France) but hard to tell how exhaustive his research is.
I too would like to see Mark’s thoughts on the croissant diet. I have been digging into this guys blog and his diet method is fascinating. I would love to know how to incorporate his fat ratio suggestions better into a primal diet as well as thoughts on what might happen to someone’s overall health and inflammation if they stuck with a croissant diet.
I would be really interested in this too! I’m hooked on reading about his experience, and would love Mark’s insight and thoughts!
Me too! Would really like to hear Mark’s view on this guy’s experiment, if you’re up for it Mark a post would be great!
Cheers!
Definitely want to hear Sisson weigh in on the croissant diet. Turns out the Fire In a Bottle blog is written by Brad Marshall, owner of The Piggery, a farm-to-table butcher shop who specialize in low-PUFA pork..
Agreed. This sounds crazy, but I’ve always noticed that I feel great when I eat a breakfast sandwich with egg, meat, and cheese. Please tell me I can build a diet around this.
Count me in, as well. The theory around saturated fat causing temporary insulin resistance and the promoting fat burning is very interesting. His application of the theory to help explain why populations are what they are in rural China, France, and the US is also compelling. And it is hard to argue with his results.
Ok- just read through all his articles on the subject and am going to add my voice to the chorus of requests for Marks insight!
I also wonder- I am one of those who can stay extremely lean on high carb (refined or otherwise) but I have never had a high refined oil intake in my life (I grew up in rural France with mostly great butter and a touch of great real olive oil we brought back from Italy every now and then) I wonder if some of his data explains my high carb tolerance? I know it’s partly genetic, my mum and dad aren’t both as thin and lean as bean poles and have stayed that way all their life (despite a croissant heavy diet I might add!)
Your thoughts on this subject would as always very appreciated Mark 🙂
Correct me if I’m missing something blindingly obvious but the croissant diet guy doesn’t appear to have controlled for calorie intake? From his article:
“After eating the croissants, I began to feel satiation like never before. A couple times when I was hungry I would prepare two croissants but I could never finish them. I’ve always been a person who never feels strongly satiated. I only stop eating because my stomach hurts. Even then I will continue to pick at a meal. Not with the croissants. When I was done I was DONE.”
So would his spontaneous reduction in caloric intake on his new diet not have at least something to do with his weight loss? I’m not saying that discredits his theories or anything but “man eats less and looses weight” makes for a less interesting headline if true.
I think it is more interesting that a guy who spent years on keto without losing weight did lose weight on the “croissant diet”. He admitted that he was not prone to satiation and was heavy while on keto. So, presumably, he was not good at consciously limiting his calories. He did not even try limiting calories on the croissant diet. Yet, something about the croissant diet did allow him to feel satiated and thus prompted him to unconsciously limit intake. I think that is the interesting nugget here, whether the theory holds or not. If the theory holds, the that would be a bonus.
When my sister visited Paris she insisted that she would eat a croissant in the morning and could tour until dinner time without anything else to eat and without ever getting hungry. I thought she was just being cheap, but maybe there was more to it!
Have you noticed that the nutrition content of foods database from USDA is gone? This is the new one https://fdc.nal.usda.gov/index.html I was trying to get some unbiased data about which foods had more potassium than others. I say unbiased because many websites recommend sweet potatoes over potatoes, but plain potatoes have more. And many websites don’t even list salmon, or other fish, most of which have more than any vegetables or fruit.
Anyone know what’s up?
About the social media study —
It´s not enough to abstain from social media. Especially if a person´s motivation for doing so is to comply with the demands of an experimental study. (Were the study participants paid?) No, to get healthy a person has to BECOME the kind of person who doesn´t want to be on social media because she is having so much fun walking her dog, barbequeing with friends, having sex with her partner.
I agree. I’m one of those who finds social media too addictive and therefore choose to abstain from it completely. It made me really ungrateful and unhappy and completely took me out of the present moment. To suggest that people aren’t happier without it seems ridiculous to me.
I would like to know Mark’s thoughts on mixing stearic acid into ghee
Wouldn’t it be similar to mixing glycine into bone broth, or mixing vitamin C into orange juice? I’m not comparing the sum total effects of each microcomponent, merely the fact that more of each type of microcomponent is added to the item.
Add me to the chorus that wants to know more about this. That was the most interesting thing I’ve read in awhile.
The social media study is yet another observational study based on subjective self-assessment.
Note that it excludes those who are most likely to be adversely affected.
1. Those who find social media so adverse that they are not using it , and hence are not included.
2. Those who find social media so addictive that they cannot do without it, even for a limited period under trial conditions.
That plant noise article reminds me if the Tool song Disgustipated.
“These are the cries of the carrots! They have a consciousness!”
I would add a link to it but I’m using a glitchy POS computer that won’t load much. It’s a Satellite computer. I recommend never getting one.
Mark, please make your fonts Bolder. Even with glasses I have to strain to read your articles. Please use a bolder faced typeset. I wonder if anyone else has to strain their eyes to read these blog posts.
Yes, I agree. Too small and low contrast. The colored font is almost invisible. And I have quite good vision.
It depends on the screen and the angle I look at it from. Sometimes the text is hard to see. If Mark doesn’t want to change the font, or in the meantime if he does, you could copy and paste it into Microsoft Word or what have you.
This has been a problem since Mark redesigned the site, and he seems uninterested in hearing the pleas of readers who have trouble reading the font. Needless to say, this design does not meet accessibility standards, which is a real shame when the fix would be so simple.
Agreed! It’s not hard to change the font. I have worked in graphic design and bad font choices like this are mainly due to the designer in love with his or her design and forgetting about functionality and readability.
Seconded. Meanwhile, Night Mode works great if you have that on your browser.
Yes, the font is too light and very hard to read. Bulk it up a bit, please. I don’t think I should have to fiddle with display settings to read it. Thanks!!
With my pre-dawn dimmed screen I read that as “A Case for More Sheep.” Now I want to read that article. I grew up eating lamb as often as pork or chicken and now groceries hardly carry any. Is it just because “McLamburger Doesn’t have the right ring?
I love this Sunday’s post, Mark! One of my favorites. Thanks for the reminder. And thanks for generosity throughout the year. You are making a big difference in my life and so many others’ too.
Hi Mark,
This morning’s post was a real keeper. You touched on how much we take for granted and how we try to buy presents and gifts for our loved ones, thinking that that is the key to a full heart. What is really important costs nothing but is so crucial for each of us and our loved ones. The intent was expressed so eloquently, yet simply. Many thanks for a deeply touching post.
I loved the Sunday post about giving yourself. So many things demand our attention.
Thanks
Carole
Excellent idea. It would also be good to do the same for yourself.
Today’s post on giving the gift of one’s self to others is your best writing of the year and so appropriate in this, The Season of Light.
Wishing you and yours peace, love and light.
Dan
Santa Barbara
If Google is gathering our searches and health data, we might as well all start googling random things, like “Why does my elbow hurt when I eat carrots, but only if I haven’t clipped my nosehairs?” and “Kiwi’s effects on fingernails turning green.” etc.
On a serious note, it might help prove things like statins are no good, gluten is a problem, you need to move more, fat is actually OK, etc.
A beautiful ‘Sunday with Sisson’ Mark. And… your child pretty certainly does make a decision to be born and probably does chooses it’s parents. Pre and peri-natals are sentient conscious beings and carriers of our wise souls. And this is my opportunity to remind young expecting to be and new parents (as well as health workers in birth units) to be gentle, kind and welcoming to babies and to treat them as respected visitors who choose to come, with love.
SwS: As you can probably tell by my long posts, I don’t know any other way to exist other than 100% fully committed. My husband usually stands by me saying “Don’t burn out.” Because I’ve plunged into many things that ended up burning me out. As I’ve gotten older I’ve learned to be more calm about it, and I’ve found some perspectives from other places. Like have you ever read “Nature Girl by Carl Hiassen? I identify with the heroine in that a lot. Anyone with a tumultuous past like mine would do well to speak with a therapist and I’ve done that many times. The verdict was the same. I vibrate on a louder frequency. Not better, just more extroverted. Few people have a “meh” reaction to me, the friend or foe detector instantly goes off. I’ve learned to manage it as well as I can while remaining authentically me.
I was there for my mom and that was the most important relationship in my life until I was married. I feel unhappy about some of my choices then, but not as unhappy as if I hadn’t been there to make choices. There’s no manual to life, so all we can do is be there and devote our time to each other.
I suppose if raccoons near us weren’t eating dirty plastic diapers filled with soy baby formula poop and glyphosphate laden vegetable scraps, maybe we’d be eating them along with our venison.
Thank you Mark! I loved this post because it is a kind reminder and yet so important for our happiness. I recently read Simon Sinek’s Leaders Eat Last and he went over this concept of Time AND Energy. Scheduling the meal isn’t enough if the time isn’t of quality with one another. So taking note of our energy levels is important so that when we commit time to someone else, we are strategic and thinking about when we can give our best selves to our loved ones rather than just saying yes or doing it blindly. Your post reminded me of this and that through life and the holidays, we must continue to have self care so that we can be the best partner for others in our lives. Dedicating ourselves to giving fully and being fully present is the best gift one can give.
“Google harvests health data.”
OMG people. I know I”m going to sound like a curmudgeon, but ftlog don’t buy a Fitbit if you’re worried about privacy. Is it just me doing a facepalm on this one?
Time restricted works well for me, with time I moved to “almost” (*) one meal a day
(* ) not counting my bulletproof coffee to start the day
Time restricted works well for me, with time I moved to “almost” (*) one meal a day
(* ) not counting my bulletproof coffee to start the day
“But it is a cold, lifeless business when you go to the shops to buy me something, which does not represent your life and talent, but a goldsmith’s. This is fit for kings, and rich men who represent kings, and a false state of property, to make presents of gold and silver stuffs, as a kind of symbolical sin-offering, or payment of black-mail.
I am sorry when my independence is invaded, or when a gift comes from such as do not know my spirit, and so the act is not supported; and if the gift pleases me overmuch, then I should be ashamed that the donor should read my heart, and see that I love his commodity, and not him.
When I have attempted to join myself to others by services, it proved an intellectual trick,– no more. They eat your service like apples, and leave you out. But love them, and they feel you, and delight in you all the time.”
from “Gifts” by Ralph Waldo Emerson
Great post, memories mean more than stuff. This is not “our year” for our daughter do it will be quiet.. looking for people to share my 7 fishes Christmas Eve, but.. people have family…
I’d think genetics play a part in sleep needs. I also speculate that age might have to do with it? I’ve known a few older people who sleep only 6 hours every night and are fine and healthier than most elderly folks. But they might be the exception. I personally feel crappy on less than 7-8 but it might be the quality of my sleep. I still wake at least once a night to try to comfort an eczema scratching toddler. If I go to bed at 6:30/7 one night (or a lot of nights) by accident, I will sleep until 6:45 the next morning and still be tired. I honestly am lost when it comes to how much sleep I need. I really enjoyed last weeks link to the critique of why we sleep. It made me make a connection that my depression definitely lets up when I sleep less one night. And when I’m depressed, I sleep a ton.
Getting “sleep” is to getting NREM deep sleep as joining a gym is to actually training.
I love I!!
Thank you for reminding us all the true meaning of not only Christmas but of our lives here on earth. To be present and helping others, loving others and giving of ourselves in as many ways as we can. Only when we step outside of ourselves to serve and share do we often realize just how blessed our lives truly are.
Happy holidays to all
Donna