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New and Noteworthy: What I Read This Week — Edition 141

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Research of the Week

More flavonoids, less cognitive decline (not the first time research has found such a connection).

Natural COVID infection seems to be pretty protective against future COVID infection.

Anemia on the rise in America.

Speaking of flavonoids, fisetin (a flavonoid found in apples, cucumbers, and strawberries) reduced COVID mortality in mice.

Using math to predict divorce.

New Primal Blueprint Podcasts
Episode 512: Tyler Cartwright: Host Elle Russ chats with Tyler Cartwright, back from the almost-dead.

Health Coach Radio: Eric Stein has created a place for coaches to share their digital presence.
Media, Schmedia
Is Canada embracing regenerative cattle ranching for carbon sequestration? Hope so.

Great documentary on the immense pressure Olympic athletes face, if you have HBO.
Interesting Blog Posts
Although the accuracy of lifespans in Blue Zone countries is in question, here is an interesting piece on their drinking habits.

A response to a response about real meat vs fake meat.
Social Notes
Food is more than calories and sustenance.

 
Everything Else
The “Atlantis” of the North Sea.

Jake Gyllenhaal isn’t really into bathing.
Things I’m Up to and Interested In
Scary: Where have all the bugs gone?

Interesting post: Was ancient medicine that bad and ineffective, really?

Fascinating older article on AIDS and the corruption of medical science: “Out of Control.”

Interesting stat: 4.5% of the adult population are psychopaths.

Important: The interplay between sleep and the gut bacteria.
Question I’m Asking
What do you think about the prospect of psychedelics becoming mainstream?
Recipe Corner

Almost no-carb crab salad.
Never would have thought of creamed shishito peppers.

Time Capsule
One year ago (Jul 31 – Aug 6)

Making Distance Learning Work— Make it work.
Why You Need to be Taking L-Theanine — A true chill pill.

Comment of the Week
“I once walked a man off the Golden Gate bridge who was going to jump. I happened to be there just killing time before meeting some friends for dinner. I noticed he was distressed and behaving oddly (obsessively looking down at the water, not the gorgeous views). I chatted him up, walked him to a bench on the South end and sat down and listened to his tale of woe for about 40 minutes then gave him a ride to BART so he could catch a plane. I suppose the skills were just paying attention and empathy.”

-Incredible!

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Ask a Health Coach: Common Nutrition Myths Debunked

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Hey folks! This week Erin is shedding light on the truth behind common nutrition myths – everything from the “8 glasses of water per day” rule to the benefits of longer fasts and the best forms of exercise. Got more questions? We love getting them, so post yours below in the comments section or over in the Mark’s Daily Apple Facebook group.   Jaime asked: “I always hear that I should be drinking eight glasses of water a day, but it takes a lot of unnatural effort to get close to that. Is it just me? What’s your take on the water rule?” The body has a miraculous system for preventing dehydration. It’s called thirst. So, that 8-glasses-of-water rule you’ve been trying to follow? It’s fine if you like doing it, but probably not essential. Drinking 8 glasses of water – or half your bodyweight in ounces of water – is one of the most common nutrition myths out there. It’s based on outdated guidelines from the U.S. Food and Nutrition Board that said people should consume roughly 2.5 liters of water a day (and here’s the part most people missed), the majority of it coming from food. That being said, it might be easier to eat your way to better hydration rather than guzzle it from your water bottle. Here are a few of my favorite hydrating foods if you choose to go that route: Cucumber Celery Tomatoes Lettuce Zucchini Watermelon Berries With everyone toting around their high-tech water bottles, chugging gallons of water at the gym, and gushing over their favorite filtration systems, it seems the hydration mandate has been burned into our subconscious. Conventional wisdom has us believing that if we’re not drinking non-stop, we’ll be subject to constipation, kidney stones, UTIs, and unneeded hunger (spoiler alert: if you feel hungry, you just might actually be hungry, not thirsty, like you might have heard). Instead of force-drinking your daily H2O, try tapping into these things first. Notice when your lips get dry. Or when your throat gets a little scratchy. That’s your body giving you not-so-subtle signals that you’re thirsty. Respond accordingly. Drink some water or have a piece of fruit. Heck, you could even have a cup of coffee or tea since caffeine causing dehydration is another nutrition myth. Pay attention to your conditions. Did you just come back from a long run? Do you live in a hot or humid location or at a higher altitude? There’s a good chance you need to hydrate. Use sea salt or electrolytes. Especially if you follow a keto or low-carb diet. This article has tons of great info on why it’s important. Long story short: a hydration plan is not just about drinking water.   Martine asked: “I’ve been doing keto for a while and still can’t seem to go more than 12 hours before I get hungry. Might be all the walking I do, but it sure would be nice to fast longer. Any advice?” I love … Continue reading “Ask a Health Coach: Common Nutrition Myths Debunked”

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JFW: Beginner’s Walking Routine

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This is a beginner’s walking routine. A beginning beginner. If you’re starting from a full sedentary life, this is for you. If you can walk but you generally don’t “go for walks,” this is for you. You may shop in grocery stores, trundle down to the mail box, take the garbage out, walk from your car to the office, but you’re not hiking, walking to the post office, taking strolls around the block, logging 10,000 steps a day. Make no mistake, walking is truly exercise and must be approached as such. People who ask me how to get started with exercise are surprised when I say: Just f**king walk. That’s it. Go for a walk. Start walking. Get moving. The responses are pretty similar across the board. Isn’t exercise supposed to be hard? Yeah, but you build up to that. Isn’t walking too easy? Sure, and that’s the whole point of doing it. Is walking even exercise? Absolutely. It’s the foundation of every human movement pattern. You gotta walk before you run, swim, sprint, lift, cycle, row, paddle, play Ultimate frisbee, and everything else. Before you begin, make sure you’re actually walking correctly. Here are some tips, tricks, and queues for ensuring you’re walking the right way. Walk with feet pointing straight ahead. Avoid the duck foot, where you splay your feet out to the side. Doing so isn’t just inefficient (you’re moving forward and your toes should point in the direction you’re moving; pointing outward wastes energy), it’s ultimately damaging. If your feet are pointing to the sides, lots of bad things happen over time. Your arches collapse, and then your knees collapse inwards. This can slowly degenerate your knee joint. You land on the outside of your feet, rather than the whole foot. Bunions can develop, and then walking becomes painful. Activate your glutes as you walk. Eventually, this happens subconsciously, but if you’ve spent a lot of time not moving or you sit a lot for work, your glutes may be “turned off.” To check glute activation, place your hands on your glutes as you walk. With each step, you should feel them activate under your hands. Get to know that feeling and then remove your hands, checking every few steps to make sure they’re still activating. Maintain an upright posture. Imagine a string is attached to the top of your head lightly tugging you upward. Maintain that posture. Don’t listen to music or podcasts or anything as you walk. Focus on the environment around you. Focus on your legs and feet and posture. Being aware of your environment also keeps you safe. Walk with as little shoe as possible. Not everyone can manage this right away. If you have neglected your feet, if you have flat feet with poor arch support, if you simply don’t know how to walk without support, you can stick to your regular thick shoes. But work towards titrating down . Maybe take the insoles out. Maybe switch from a shoe with … Continue reading “JFW: Beginner’s Walking Routine”

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Collagen Peptides FAQ: Answering 20 Questions about Collagen Supplements

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Of all the topics I write about, collagen garners perhaps the most questions. Not that I’m complaining. I’m happy to wax on about the benefits of collagen all day long. I’ve said before that I consider collagen the fourth macronutrient, and it doesn’t get the recognition it deserves. The more people who get turned on to it the better, as far as I’m concerned. Collagen used to be abundant in the human diet, back in the days before we decided that gnawing on bones, eating the stringy bits, and boiling down the skin was “icky.” We lost a significant source of critical amino acids when we started eating the lean muscle and discarding the rest, and we’re less hearty as a species because of it. And yes, my company produces a line of collagen products, but that’s not what I harp on it so much. The opposite, actually. I started making collagen supplements because I think collagen should be on everyone’s radar, not the other way around. Frankly, I don’t even consider collagen “supplemental.” It’s food. Today I’m rapid-fire tackling twenty questions that have come in recently. A bunch more remain in the queue, so I’m already planning a follow-up post. If there’s something else you’d like me to cover, leave your question in the comments section below. What is collagen made of? Where does it come from? Collagen is a type of protein. Collagen peptide supplements contain specific amino acids you need in order to synthesize the more than two dozen types of collagen found in the human body. Collagen supplements are derived mostly from the skin, bones, and connective tissues of cows, pigs, chicken, and fish. What does collagen do? Why is it important? Collagen is the most abundant protein in the human body. It’s integral to the structure of tendons, ligaments, fascia, bones, skin, blood vessels, hair, nails, and even your eyeballs. Insufficient collagen leads to pain, weakness, joint issues, and inability to heal wounds and other injuries. What is collagen good for? Why should I consider taking collagen peptides? Collagen peptides provide amino acid “building blocks” that your body uses to produce and maintain collagen protein, including in hair and nails. In scientific studies, collagen supplementation alleviates joint pain, speeds wound healing, reduces wrinkles and promotes skin elasticity. Glycine in collagen improves sleep quality and gut health.   What is the difference between hydrolyzed collagen and collagen peptides? There is no difference. Collagen proteins are long chains of amino acids. The process of hydrolysis breaks them down into peptides, which are just shorter chains of amino acids. Collagen supplements are variously labeled as “hydrolyzed collagen” or “collagen peptides,” but they’re the same. Who needs collagen supplements? In my opinion, pretty much everyone could benefit. Most people don’t eat bones, skin, and connective tissues—the parts of animals that contain collagen. That means they don’t get the amino acids (especially hydroxyproline, glycine, and proline) that are found in collagen but not much in muscle meat. How much collagen should … Continue reading “Collagen Peptides FAQ: Answering 20 Questions about Collagen Supplements”

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Greek Gyro Salad with Avocado Tzatziki Recipe

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I had Greek tacos at a friend’s house one day, and I’ll admit, I was skeptical. But one bite, and my mindset immediately switched to inspired. I couldn’t get enough of the fresh Mediterranean flavors alongside silky avocado. That’s why I created a deconstructed version, a Greek Gyro Salad Recipe.

Here’s how to make it.

Gyro Taco Salad with Tzatziki Guacamole Recipe

Ingredients
Gyro Meat

1 tablespoon olive oil
1.5 lbs. ground beef or lamb
1 cup diced red onion
6 cloves minced garlic
2 teaspoon dried oregano
2 teaspoon ground coriander
2 teaspoon dried thyme
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
2 teaspoon lemon juice
1/3 cup chopped fresh parsley
1/4 cup chopped fresh dill
chopped romaine lettuce
chopped tomatoes
chopped cucumber

Tzatziki Guacamole

2 large avocados
1 medium or 1/2 large cucumber
1/4 cup fresh chopped dill
2 tablespoons lemon juice (or more, if you like)
salt to taste

 

Directions
In a small bowl, combine the oregano, coriander, thyme, paprika, salt, and pepper. Set aside.

Heat the olive oil in a large skillet over medium-high heat. Once hot, add the onion and saute for 3-5 minutes, or until it begins to soften. Add the garlic and stir until fragrant.

Add the meat to the pan and break it up with a spatula to encourage it to brown. When it’s about halfway through cooking, add half of the spice blend.

Continue cooking until the meat has browned. Add the remaining spice blend. Let the meat keep cooking so it sort of shallow fries itself in the residual fat in the pan. Once the meat is browned and pretty crispy, stir in the lemon juice, fresh parsley, and fresh dill.

To prepare the tzatziki, scoop the flesh out of the avocados and mash them until fairly smooth along with the lemon juice.

Use a box grater to grate the cucumber (I like using a combination of the small and medium-sized holes on the grater to give the dip more texture).

Place the shredded cucumber in a tea towel and twist it over the sink to remove any excess water from the cucumber. You don’t have to remove all of the water, as some of the cucumber juice will provide flavor to the dip.

Add the cucumber to the mashed avocados along with the chopped dill. Combine the ingredients together and season with salt to taste.

Serve your gyro meat on top of chopped lettuce with fresh tomatoes and cucumbers. Place a dollop of the tzatziki guacamole on top.

 

 

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The Same Shady People Own Big Pharma and the Media

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What does The New York Times and a majority of other legacy media have in common with Big Pharma? Answer: They’re largely owned by BlackRock and the Vanguard Group, the two largest asset management firms in the world. Moreover, it turns out these two c…

How to Report a Vaccine Reaction Yourself

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As COVID-19 vaccines are being rolled out and given to millions of Americans in every state, it is critical that doctors and other medical workers who are administering the vaccines actively report every serious health problem, injury and death that ha…

Mastering Motivation Amidst Challenging Life Circumstances

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It seems the hot fitness topic of 2020 is learning how to adapt and stay motivated when your gym is closed, events are canceled, and the awesome motivators of group energy and camaraderie are kept at a distance. Interestingly, some folks have been thrown entirely out of whack, with COVID-19 prompting “the COVID 20” in the same manner as the proverbial Freshman-15. Others have adapted and even thrived when forced to modify their fitness regimens. We can definitely take tips and inspiration from them, but if you are struggling in recent times, don’t stress about it. Falling off your A-game in 2020 doesn’t mean you’re lazy or undisciplined. Personality types who favor tight structure and carefully cultivated environments can really get thrown off. Others who are more self-directed and creative can keep going through all kinds of and obstacles and redirections. My high school running buddy Steve Dietch ran a 2:47 Boston Marathon at age 49 despite an insane international business travel schedule for 200 days a year. New day, new city or country, new running route, new PR—no problem. In recognition of the closure of his gym back in March, 2020, Primal Health Coach (and frequent Primal Blueprint Podcast guest) Dude Spellings of Austin, TX set an hourly alarm on his computer to perform 35 pushups, 15 pullups, and 30 squats. Hit that 6-8 times a day, five days a week, for six months, and it’s easy to see how Dude reports being in his best shape in decades at age 50. Granted, setting an hour alarm and getting the job done to the tune of hundreds of pushups, pullups, and squats every workday is easier said than done. As Sisson says all the time, “If it were easy, everyone would be doing it.” The trick is to discover motivators and environmental triggers that work for you, take baby steps in the direction of your goals and never get discouraged when you fall short of the ideal. Let’s cover an assortment of suggestions that will hopefully make you impervious to distraction, inconvenience or busyness, and allow you to elevate your fitness endeavors into the hallowed category of “automatic” — daily behaviors that characterize a healthy, active way of life. When a goal feels personally meaningful, and when the rewards bolster your sense of who you are or who you want to become, you will likely find it easier to engage in goal-directed behavior, avoid the temptation to stray from the path and be resilient in the face of setbacks. – Lindsay Taylor, PhD Cultivate Intrinsic Motivation Intrinsic motivation describes doing something to achieve self-satisfaction, while extrinsic motivation describes doing things for external recognition. While intrinsic and extrinsic motivators can undoubtedly complement each other, research suggests that being intrinsically motivated is much more predictive of success and long-term adherence. Dig this quote from MDA’s very own Lindsay Taylor, Ph.D., a social and personality psychologist by training in addition to her role as supermom, keto cookbook author, Ironman triathlete, and Keto … Continue reading “Mastering Motivation Amidst Challenging Life Circumstances”

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Weekly Health Quiz: Vaccines, Technocrats and Masks

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1 Which of the following has NOT been offered as an incentive to get the COVID-19 vaccine in the U.S.?

Free doughnuts and pizza

Free marijuana

A free mansion in Beverly Hills

Vaccination incentives in the U.S., include free junk …

Researcher: ‘We Made a Big Mistake’ on COVID-19 Vaccine

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The more we learn about the COVID-19 vaccines, the worse they look. In a recent interview1 with Alex Pierson (above), Canadian immunologist and vaccine researcher Byram Bridle, Ph.D., dropped a shocking truth bomb that immediately went viral, despite b…

The Great Reset and Transhumanism Movement

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The COVID pandemic has ushered in a new era of biodigital convergence — one that’s been in the works for decades but is now accelerating in the name of public health and new normalcy. As I said June 7, 2021, the most freedom in this new era will be awa…

Political Satirist Takes Up the Fight Against Tyranny

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Dr. Mercola Interviews the Experts
This article is part of a weekly series in which Dr. Mercola interviews various experts on a variety of health issues. To see more expert interviews, click here.

In this interview, CJ Hopkins, an American play…

Finance Advice 2021