Get vaccinated. It’s the latest COVID-19 propaganda message appearing everywhere from TV commercials to social media feeds, and it’s being pushed by celebrities and government officials alike. Yet, a sizeable population of Americans aren’t ready to rol…
There’s a West LA gym called Sirens and Titans run by a very special coach named Jacques LeVore. This coach isn’t the only reason to attend the gym—its entire staff is incredible and impressive—but he is the main reason I decided to invest. He devised a form of strength training for endurance athletes called Maximum Sustained Power Training, or MSP Training. I included it in my Primal Endurance book from several years back as a great way for dedicated endurance athletes to not just incorporate strength training without impeding their endurance performance but to actively improve it. MSP training is an effective way to train for anyone who wants to get stronger and generate more power for longer. If you want to play with your kids and keep up with them, bouncing on the trampoline and playing hide and seek and tag and tossing them up in the air, MSP can help you sustain your intensity. If you want to play pickup basketball or rec league sports, MSP will keep you going til the end. And yes, if you want to dominate the local 10k or run a marathon or complete a triathlon, you have to strength train, and maximum sustained power training is a great way to do it. First of all, why strength train as an endurance athlete? It builds better bones. Stronger, denser bones are better able to withstand the forces incurred through running, cycling, and other forms of endurance activity. It builds resilient joints. Lifting weights develops the connective tissue and joints in a way that basic endurance training can’t do. Stronger joints and connective tissue means you can go for longer without getting injured. It improves form. The stronger you are, the better you’ll be able to maintain proper form and technique when going long distances. Form breakdown doesn’t just slow down your performance. It also increases your injury risk. It increases power. The stronger you are, the more power you can generate on the bike, on hills, on the track. That means faster times. These are all great reasons to train in the weight room, and they also apply to people who aren’t endurance athletes. Goes without saying. How to Do Maximum Sustained Power Training Here’s how it goes. Let’s say you’re doing the deadlift. Figure out your five rep max for a lift. Now, if you’re just starting out, you want to build your 5 rep max up to a respectable number. If you can only deadlift 100 pounds for 5 reps, try to push it up to 150 or 200 pounds. Or more. It all depends on where you’re starting. Once you have your five rep max, use that weight for your first MSP workout. Lift for 3-4 reps. Rest for 30 seconds. Lift for 2 reps. Rest. Lift for 2. Rest. Repeat as many times as you can without failure. You can also do this with something like a vertical leap. Do 3-4 reps of max height jumps, rest, repeat, … Continue reading “Maximum Sustained Power Training, or MSP”
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Obstructive sleep apnea leaves people tired, but also puts them at risk for other health problems. Not everyone with sleep apnea can use an airway pressure machine, and some may simply prefer not to. There are oral appliances available, but are they effective?
The post Dental appliances for sleep apnea: Do they work? appeared first on Harvard Health Blog.
For our animal brethren, mistakes are very often fatal. Stockpiling too little food for the winter, zigging when they should have zagged to escape the predator’s clutches, or stepping awkwardly and breaking a leg could, and probably did, spell the end. For better or worse, we modern humans usually get to live with the consequences of our actions. We are around to deal with the aftermath of our mistakes. Even though most of our daily screw-ups are of little consequence in the big picture of life, they still feel awful. Our mammalian brains are wired to be highly averse to failure, pain, and social rejection, though they are unavoidable. As long as you’re living and breathing, you’re going to make mistakes, sometimes big ones. And if you’re really living—trying new things, boldly blazing a trail for yourself, taking big leaps—you will crash and burn sometimes. You’ll lose your shirt in a business deal gone wrong, someone you care about will break your heart, a perfect opportunity will pass you by because you didn’t pull the trigger at the right time. I’m speaking from experience here. I like to think I have lived life boldly and to the fullest, and as a result, I have failed big more than a few times. And you know what? I’m profoundly grateful for those failures. Without exception, every failure was a crucial stepping stone to where I am today. From my vantage point as a not-young man (I’m not ready to call myself old yet), I can look back and honestly say that I wouldn’t be where I am today without failing. I’ll even take it a step further and say that I’m successful today because not only was I willing to fail, I embraced failure as a part of the journey. This isn’t to minimize the very real social and financial costs. Believe me, I have absorbed some excruciating losses in my day. If you’re in the throes of something catastrophic now, I’m certainly not telling you to cheer up and look on the bright side. No, but the reality is, time marches on. It can drag you kicking and screaming, or you can work to get your feet under you again and persevere. In every crisis, there comes a point where you have to ask, what’s next? Failure is never the end. You have one true ending in life. Everything else is a waystation on the path to the next thing. There is No Success without Failure The older I get, the more I appreciate failure. Nobody ever becomes successful without making mistakes, often huge ones. In fact, the individuals who rack up the most wins in life are also the ones who fail the most because they try the most. Professional baseball players strike out more than anyone on the planet because they see the most pitches and whiff on the most swings. Well-known comedians tell the worst jokes and bomb more often than their less successful colleagues because they … Continue reading “Thank Goodness for Failure!”
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No one likes being stuck by a needle, and it’s not unusual for a person to be afraid of needles. If it’s serious enough, this phobia can affect quality of life and overall health — an especially important concern with vaccination available for COVID-19. But there are ways to cope with the problem.
The post Terrified of needles? That can affect your health appeared first on Harvard Health Blog.
Today, we have another Success Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community, please contact me here. Thank you for reading! Hi, Mark! Type 2 diabetes runs in my family big time, so this was the impetus for getting healthy. Learning about Primal and the keto diet helped me do it. I have lost 27 pounds since my bloodwork showed I was prediabetic. I didn’t understand insulin resistance, and I was headed that way. I had neuropathy in my feet, but I didn’t know what it was. It’s gone now. I had knee pain. Gone. I have arthritis starting in my finger — no issues with it now. My triglycerides were super high and my protein was low. I’ve been a vegetarian half my life (now 62, female). It’s very easy to become carb addicted as a vegetarian and not eat enough protein. I have always found meat gross, and going back to eating it isn’t really an option, though I do eat tuna fish again now and am going to try salmon. This diet changed my life! I bought the strips, and I’m in ketosis! I have never eaten so well. I’m never really hungry, and I have more energy than I’ve had in years! I’m happy again. I’m strong again. I’m in charge of my health. Also, I have been doing the HIIT workouts. Love them. They give me a boost to get things done. I lost 30 lbs. between the two photos. The last 10 is coming off very slowly, but my cholesterol improved and my triglycerides went from 230 to 114, from prediabetic to normal. The best news, my thyroid meds have been cut in half as has my diuretic. My blood pressure just went up, and it seems that is because I don’t need all the thyroid med I’m getting. My NP says I may very well get off all my meds. (I had to suggest the med changes to my NP, based upon videos and googling information. The office is short on help, and she is overworked. It’s important to find people who have the data!) Thanks for all you do to educate people about this life-changing way of eating! I’ve watched your interview with Tom Bilyeu at least 4 times to fully understand the science of keto. As a retired high school English teacher, I teach people through my FB page because there is nothing better than knowing you are changing people’s lives in the most important way. It is the only way to live. I’ve gotten friends to try keto, too. One friend has lost 18 pounds in 6 weeks! In health, Polly Wolfe P.s. Update on meds: I am off the diuretic. I am weaning off a beta blocker that was robbing me of magnesium, which caused my blood pressure to go up! I am now on 5 mg of Lisinopril, … Continue reading “Transitioning from Vegetarianism and Becoming Less and Less Dependent on Medications: Polly Wolfe’s Success Story”
The post Transitioning from Vegetarianism and Becoming Less and Less Dependent on Medications: Polly Wolfe’s Success Story appeared first on Mark’s Daily Apple.
The COVID-19 pandemic helped lower life expectancy among all individuals in the US, and this impact has been worse in communities of color. Longstanding systemic failings lead to worse quality of life and poorer health in these communities, but we can all take steps to improve this situation.
The post Life expectancy: How can we address uneven declines? appeared first on Harvard Health Blog.
You’ve had emerald green matcha lattes, vibrant golden turmeric lattes … why not try a smoky black charcoal latte?
Activated charcoal is a trendy ingredient that you’re seeing in coffee drinks, ice creams, and even in specialty cocktails all over town. The charcoal adds a mysterious dusky hue to anything it touches, but there are reasons people are reaching for charcoal that go beyond the visuals.
Some people keep activated charcoal on hand for the occasional bout of digestive upset, and it has quite the reputation for relieving bloat in some people. Others are after its detoxifying effect, claiming that they notice a difference in their skin clarity.
Charcoal, Nutrients, and Medications
When consuming charcoal, it’s very important to take it away from food and vitamins, and stay hydrated. If you’re on any medication, ask your doctor about consuming charcoal, because the charcoal could decrease the effect of some medicines.
How Does Activated Charcoal Taste?
You may wonder if breaking open an activated charcoal capsule into your latte will make it taste like your backyard BBQ. Rest assured, it doesn’t. The activated charcoal doesn’t add much flavor-wise, and it certainly doesn’t taste burnt, as you might expect it to.
That’s great news for this activated charcoal latte. You’ll taste cozy vanilla and creamy, frothy milk, lightly sweetened. And who knows, your skin may take on a glow afterward.
Let’s make one.
Activated Charcoal Black Detox Latte Recipe
Contents of 2 activated charcoal pills, or about 3/4 tsp. charcoal powder
1 cup milk of choice (we used full fat almond milk)
1 scoop of unflavored collagen powder
Sweetener of choice, to taste
1/4 tsp. Vanilla extract
Pinch of salt, optional
Warm the milk in a small saucepan. Add the charcoal, sweetener and vanilla extract and whisk until combined.
Pour the mixture into a mug. Use a frothing wand to blend until frothy. Enjoy immediately.
Nutrition Info* (per latte)
*Will vary based on the type of milk and sweetener you use
Saturated Fat: 1g
Monounsaturated Fat: 0
Polyunsaturated Fat: 0
Trans Fat: 0g
Net Carbs: 3.1g
The post Black Charcoal Detox Latte Recipe appeared first on Mark’s Daily Apple.
Research of the Week
The metabolic and hepatic consequences of a single extended bout of binge drinking and fast food eating.
Blocking histamine signaling blocks exercise adaptations.
People have been shaping the world for at least 12000 years.
Pursue happiness and you may never get it.
Magnesium and vitamin D supplementation improves the mental health of kids with ADHD.
More meat, less dementia.
New Primal Blueprint Podcasts
Episode 485: Zach Schleien: Host Elle Russ chats with Zach Schleien about his new speed dating app with a special focus on the keto and paleo communities.
Episode 486: Dr. Brett Hill: Host Brad Kearns chats with Dr. Brett Hill about how to build resilience and come back from rock bottom.
Health Coach Radio: Erin and Laura chat with Matteo Franceschetti about sleeping like your life depends on it (because it does).
Regenerative pork production in the UK.
Interesting Blog Posts
Always look behind the veil.
“Why I gave up being vegan.”
The future matters but don’t focus on it.
Does this work?
Billions of T-rexes.
Things I’m Up to and Interested In
Podcast I enjoyed: Tim Noakes on ultramarathons and “nutritional genocide.”
Interesting research: Suicides fell during the pandemic.
Fantastic concept: Periodic table of food. Love the idea of “dark matter.”
I am not surprised: Whey is more effective than plant or insect protein.
I am not surprised: More inactivity, greater COVID severity.
Question I’m Asking
Do you pursue happiness? If not, what?
These Thai king oyster mushrooms are a great side dish to meat.
Bison chili (could easily sub beef).
One year ago (Apr 17 – Apr 23)
When is the Best Time to Eat Carbs? — Well, when?
6 Signs of an Unhealthy Gut, 7 Likely Causes, and the Best Foods for Gut Health — What’s up with your gut?
Comment of the Week
“‘gets a little nervous telling people how much meat they eat.’ Pfffft – not this fella. I’ll deride people for their ignorance, tell them to stop being a mindless herd animal and why, evolutionarilly (?) speaking: meat + fire + decreased plant chewing muscle necessity (therefore allowing outward brain expansion in the absence of constraining chewing muscles bound to the sagittal crests) … made us who we are today.”
-Nice work, Jim.
The post New and Noteworthy: What I Read This Week — Edition 127 appeared first on Mark’s Daily Apple.
As more states have legalized the use of marijuana and products derived from it, more children are being exposed. Children can’t be trusted not to eat appealing-looking food items they may find, so it’s up to adults to take precautions and make sure edibles are stored where children can’t find them.
The post Edibles and children: Poison center calls rise appeared first on Harvard Health Blog.
Hey folks! In this week’s Ask a Health Coach, Erin is talking all about adaptation – from how long it really takes to become fat adapted to dealing with self-sabotage and how to get off the Standard American Diet rollercoaster for good. Keep sending your questions our way in the Mark’s Daily Apple Facebook group or comments below. Stacey asked: “I’m three weeks into a strict keto diet, and I’ve only lost a few pounds. This seems very slow compared to what everyone else reports. Do you have any tips for expediting fat loss?” If it were as simple as meticulously monitoring your macros, everyone would be low-carbing their way to a six-pack. Listen, fat loss can be stubborn. And it’s not just reliant on what you eat or how many calories you torch. Every signal your body receives from the environment affect how your genes express themselves. Not only that, your attitude towards your endeavour matters too. That includes your mindset, your mood, and any expectations you may have. So, if you expect that you should be dropping more weight than you have, you’re already setting yourself up for disappointment. Stop Comparing Yourself to Others Expectations vs reality is a challenge that most people (myself included) wrestle with in nearly every aspect of their lives. What makes you think you should be further along in your fat loss journey than you are? Is it because other people have? You might not even be aware that you’re doing it, but my guess is that you are doing some amount of comparing and judging. Although it’s in our human nature to do so, it’s not a useful way to spend your time and energy. And it’s a sure-fire recipe for unhappiness, discouragement, and jealousy. After all, how you measure up to someone else’s success is none of your business. This is a great place to practice, as they say, staying in your own lane. Focusing on your habits, your goals, and how you’ll stay accountable is going to be much more beneficial. There’s Also an Adaptation Period Keto adaptation, also called fat adaptation is the process your body goes through as it changes its preferred source of fuel. You’ve likely heard that this adaptation period takes about 10 days before you start to see any positive effects, but it can take longer. In fact, sometimes it takes up to twelve weeks for the body to adapt to using fat for energy. So, my advice is, be patient. Probably not what you want to hear, but re-evaluating your expectations – that fat loss may not happen for you within a few weeks – is going to help you in the long run. While your body is adapting to using this new type of fuel, have some compassion for the rest of you. As you know, keto isn’t a quick fix diet (nor should it be). Set yourself up for success by being kind to yourself, adjusting your habits and expectations, and … Continue reading “Ask a Health Coach: The Adaptation Edition”
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The key factor causing climate change is greenhouse gas emissions, and the health care industry plays a significant role, with drugs and chemicals being the biggest contributor. While the benefits of medications to the world can’t be overstated, here’s how to balance the need for them with concern for the environment.
The post Pills and the planet: Environmentally-friendly steps for your medicine cabinet appeared first on Harvard Health Blog.