Eggs? Why The Headlines Got It All Wrong

This is not a typical Doctor’s Farmacy podcast.  It’s only 12 minutes long.  As you will hear, he just got back from a short vacation and saw the headlines last week about eggs being bad and causing heart disease.  Dr. Hyman debunks the research that was cited in the article that went viral.

Eat like your life depends on it!!  And yes, include eggs!!

Link To Podcast: The Doctor’s Farmacy

The Power Of Digital Detox

I recently added the Lewis Howes podcast to my lineup.  So far, I have really enjoyed each one and this one was no different.  In this episode, Lewis interviews Cal Newport.  Cal Newport is a computer science professor at Georgetown University. In addition to academic research, he writes about the intersection of technology and society. He’s particularly interested in the impact of new technologies on our ability to perform productive work or lead satisfying lives.  Cal recommends building “fences” around our phones so that we’re not using them mindlessly all day.

One of the main things I took away from this is Cal’s 30 day detox, which is taking a break from all of your apps on your phone for one month.  Basically deleting all apps except for the ones you cannot delete.  At the end of the month, you then slowly start to add back apps that you need.  What most people find is that they don’t need many of the apps they had before, that were mindlessly robbing their time and distracting them from accomplishing other tasks.

Here are some questions Lewis asks during the Podcast:

  • What do you recommend for people who are always connected to technology? (10:30)
  • How can we build stronger connections? (18:00)
  • What’s the void that we are trying to fill with social media? (24:00)
  • What’s more addictive: social media or smoking? (32:00)
  • How can you train your children to work at things (54:00)

In This Episode, You Will Learn:

  • How to train your focus (2:00)
  • The three benefits from being alone (8:00)
  • Why you need “analog” hobbies (30:00)
  • Why anxiety has risen in younger generations (32:00)
  • The reason Cal recommends 30 days away from technology (43:00)

Link to Podcast: Lewis Howes #770

5 Hemp Oil Benefits For Health & Wellness

I was happy to see this article on Mark’s Daily Apple.  Mark has a way of laying things out in a way that is easy to follow and he doesn’t get too far off the beaten path to where most readers get lost.

I have been learning a lot about CBD/Hemp Oil products.  My research has led me to a company called CTFO.  One of the main reasons I landed on CTFO was the quality of their products.  The FDA does not regulate CBD/Hemp products today, so you have to be careful about what you are getting.  One of the most important things to look for is the absorption rate.  What good is the product you are buying if the absorption by your body is low.  CTFO has a patented 10X Pure CBD Oil product that dramatically increases the absorption rate, which will only provide your body with more of the healthy benefits outlined in the article below.

Link to Article: Mark’s Daily Apple – 5 Hemp Oil Benefits

The Benefits of Adding Sprints To Your Workout Routine

In a previous post I talked about the Primal Essential Movements; Push-up, Pull-up, Squat, and Plank.  In addition to these movements, it is recommended to have a session of sprints every 7-10 days.  Don’t let the idea of sprinting turn you off if you haven’t done them since the 40 yard dash back in grade school!

Sprinting is an occasional short burst of maximum effort.  Just like with diet, sprinting will look different for each of you.  Sprinting triggers a cascade of positive neuroendocrine, hormonal, and gene expression events that promote muscle development, fat loss, increased energy and alertness, and delayed aging.  Some other key benefits include:

  • Enhanced insulin sensitivity
  • Improves lipid profiles
  • Boost levels of adaptive hormones, such as testosterone and human growth hormones (HGH)
  • Promotes mitochondrial biogenesis and mitochondric size
  • Improves cognition and elevates mood by decreasing inflammation in, and improving oxygen delivery to the brain

Modern research confirms that the health and fitness benefits of sprinting in many ways surpass the benefits of cardiovascular workouts that last several times as long.  Sprinting helps increase the fat-burning potential of muscle, enhances oxygen utilization and maximal oxygen uptake in the lungs, improves the ability to store and preserve glycogen, improves muscle buffering capacity, and extends the “time to fatigue” marker at all levels of intensity.

Developing your sprinting fitness allows you to perform better at both high-intensity and in longer duration, lower intensity exercise.  High-intensity sprinting is the most effective form of physical exercise to promote fat reduction.  Sprinting also enhances protein synthesis by as much as 230%, helping males build or maintain lean muscle mass, and helping females to achieve lean, toned physiques.  Sprinting doesn’t just have to be running, it can be done on a stationary bike, elliptical, rowing machine, or a swimming pool.  An added benefit to these movements is they are lower to no impact on your body.

Sprint sessions should last between 8-30 seconds.  All types of sprinting will stimulate your fat-burning system and promote lean muscle development and beneficial hormone flow, particularly the release of human growth hormone (HGH).  Sprinting intervals should be long enough to where you catch your breath and are ready to take on another burst.  Work on increasing the speed of your sprints and not the number of reps.  High-intensity workouts should never be done if your body and mind are fatigued and not up for the challenge.

Performing intense exercise in a fasted state and continuing to fast for as long as comfortable after exercise increases the amount of fat burning potential.  Due to the stimulus of the intense workout, your stored energy can be burned at an accelerated rate after exercise, speeding body fat reduction goals.

When you are ready to refuel after the intense workout, adhering to conventional wisdom to refuel with carbs and amino acids immediately after exercise will indeed replenish your glycogen stores.  This kind of refueling prompts the release of insulin, which quickly removes the adaptive hormones and fatty acids from the bloodstream and shuts off ketone burning.  Those with excess body fat may experience difficulty losing fat with this habitual refueling practice, because they are never creating a demand to access stored body fat for use as energy.

Gradually acclimate yourself to conducting intense workouts while fasted.  A low-insulin producing eating pattern must be adhered to for at least 3 weeks or longer, to ensure that fat burning genes are down-regulated.  After an intense fasted workout, you can wait as long as possible before experiencing true hunger sensations, at which time, you can enjoy a nutritious meal.

My Sprinting Workout:

  • 20 minute warm-up on treadmill, usually walking (4-4.2mph), but I will sometimes do a light jog (5.2mph)
  • I begin my sprints at the 20 minute mark
  • 1 Sprint Rep:
    • 30 seconds of sprint at 8mph (tip: I hold the siderails when slowing down after the sprint to reduce the amount of compression on my knees)
    • 90 seconds to catch my breath at 4mph
  • Repeat 5-7 times

This is just an example of what I do.  If you don’t have a treadmill, you can do them at the free fitness center out your front door!  Your speed, time, and reps will be different.  The key is to work in some form of sprinting in your routine.

Here’s to good health and an active lifestyle!!

Sloppy Joe Stuffed Sweet Potatoes

When I saw this recipe, I just had to share it!! Two of my favorite foods presented in a fun way.  I am including the link below to the recipe found at Primal Kitchens.  The overall concept is pretty simple, make your go to Sloppy Joe recipe and roast some sweet potatoes.  With regards to some of the ingredients, I would highly recommend you use the Primal Kitchens BBQ Ranch Dressing.  All of the PK products use 100% Avocado Oil and none of the harmful seed oils that you will see in almost every other dressing in your grocery store.

If you cannot find Primal Kitchens dressings & condiments at your local grocery store, you can use my discount code “JOE”, to receive 10% off your purchase.

Link To Primal Kitchens Recipe

What’s the Pegan Diet?

In this article, Mark compares the Pegan Diet to Primal.  I believe this article was prompted by some of the press this week, led by Dr. Oz, where some negative things were mentioned about the Keto Diet.  As always, Mark lays it out in a simple to digest way for the reader.

Link to Article: Mark’s Daily Apple – What’s the Pegan Diet?

One of the best articles I’ve read of late…

This article does a great job explaining in detail how the body works in relation to increased processed foods and sugar.  There are a lot of visual aids to help you comprehend the whole concept.  You won’t be disappointed if you take the 5-7 minutes needed to give this article justice.  Feel free to reach out if you have any questions.

Here are a couple of bullets from the article:

  • A University of Washington study showed that 1 glass of water stopped hunger pangs for 100% of studied dieters
  • 75% of Americans are chronically dehydrated
  • Sugar can rewire the brain’s pathways.  Diets full of processed and sugar-heavy foods can increase the risk of depression by 58%
  • High-sugar diets pump inflammatory cytokines into your bloodstream, which can exacerbate arthritis
  • One of the most efficient strategies for reducing carb cravings in most people is to stop relying on carbs for energy

Link to Article: Dr. Jockers – Carb Cravings

I need to do a better job of drinking more myself!

I like my coffee in the morning, but I think I will start to put a couple of green tea bags in my water in the afternoon.

Here are just a few of the known benefits:

  • Effective for weight loss
  • Reducing risk of cancer
  • Protecting the brain from Parkinson’s disease and Alzheimer’s
  • Reduces risk of heart attack
  • Helps a person live longer

Link To Article: Green Tea Offsets Worsening Human Diet

5 Reasons Why Vegetable Oil is Worse Than Sugar

One of the first steps you take to live a Primal lifestyle is to do a pantry purge.  Don’t put a lot of pressure on yourself to run to your pantry now and get your trash can and empty your shelves, although some people do indeed do this.  Everyone has their own level of urgency and commitment.  For now, I just want to share with you this straight forward article that touches on one of the key things we teach as Primal Health Coaches.

You will hear me talk a lot about getting your diet right first and foremost, even before talking about your exercise.  80% of your body composition is based on your diet.  This article concedes to the fact that we know sugar is not good for our health, but it goes into detail as to why vegetable and other seed oils are even worse for us.

The 5 reasons the article goes into further detail on are:

  1. It Can Cause Weight Gain
  2. It May Diminish Brain Function
  3. It Can Harm Your Ticker
  4. It’s Filled With Carcinogens
  5. It Can Cause Inflammation

Throw Out the Gnarly Nine:

  • Canola Oil
  • Corn Oil
  • Cottonseed Oil
  • Palm Oil
  • Soy Oil
  • Sunflower Oil
  • Safflower Oil
  • Rice Bran
  • Grapeseed Oil

Restock your shelves and fridge with healthy fats like:

  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Grass-Fed Butter

Take some time and start to read labels on the foods you are buying and consuming.  One of the biggest ones to look at are the salad dressings you are buying.  You will see that almost all of them start with Canola Oil and then Soy Oil.  I eat a lot of salad and when I do, I either use extra virgin olive oil and balsamic vinegar, or I use the Primal Kitchens salad dressings that are made from 100% Avocado Oil.  These are delicious products and are considered good fats and they’ll help to make you feel satiated!

I welcome any and all questions or comments you have. Good luck on your journey to better health!

Link To Article: 5 Reasons Why Vegetable Oil is Worse Than Sugar

You Can Do It!!

The other day I met up with a good friend of mine for an early morning coffee.  He has been on a mission since the beginning of the year to shed some excess weight and to clean up his diet.  He has been doing this all on his own, which is awesome!  He has known about my interests and passion about becoming a Primal Health Coach, so he has been wanting to meet up to share some of what he has been doing in regards to his diet and see if he is on track, or if there are even more things he can be doing.

He is doing a great job with his exercise.  He is making the best of what he has available to him on a daily basis.  One thing he does often is swim.  He has access to a pool at his job and also at a local YMCA, so he has increased the amount of swimming versus chronic cardio and weights.  He is still hitting the weights, but not nearly as much as he once did in years past.  He has lost 20 pounds since the beginning of the year.  He looks and feels great and he has his diet dialed in to where he feels good about what he is eating.

The quote below is from Arthur Ash and is very fitting for the example of my friend and the advice I would like to give to you.  You don’t have to go from 0 to 100 mph to make a difference.  Start with baby steps and build from there.  Changing your habits will course correct your actions over time.

80% of our body composition comes from the foods and beverages we consume.  Torturing yourself on a treadmill or elliptical machine is not your best option out of the gate.  This is considered chronic cardio and can be counterproductive to achieving your health goals.  More on this topic at a later date!

I would strongly suggest you start with your diet first and foremost.  Evaluate what you are currently eating throughout the day.  As I’ve mentioned in previous posts, it doesn’t hurt to use a calorie counting app like Chronometer to see exactly what your macros are.  I think many of you will be surprised at just how many carbs you consume throughout the day.  50-150g of carbs is an optimal target for losing weight when combined with consistent movement; walking, hiking, playing, etc.

What’s one thing you can do today, such that by doing it, will make a difference in your health in the future?

I welcome any questions you might have.  Just post them in the comment box below.

Good luck!!

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