Workout of the Week (WOW)

One of the things you will keep hearing me talk about is not having to go and torture yourself multiple days of the week at the gym doing chronic cardio.  Over the last three years I’ve done a complete 180 from running most days to now walking and doing other resistance workouts, HIIT, etc.  The link below is a great archive article from Mark’s Daily Apple.  There are links to many other articles that will show you how to incorporate new and different movements into your routine.

I know that many of you are thinking that if you don’t go crank out 30-45 minutes at a high heart rate at the gym, you won’t see results, you have to trust me on this one.  I have seen more results by slowing down and focusing more on resistance workouts over the last three years, than I did previously doing my chronic cardio.

Good Luck!!

Link To Article: Mark’s Daily Apple – Workout of the Week

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?

Understanding Stress — Chiropractic

The following article was shared with me by my friend Dr. Tony Colasurdo from Coopersburg Family Chiropractic.  Dr. Tony was the one who got me started on my Primal journey back in April 2016 when I saw him for the first time.  I have been going to him ever since on a regular basis.

If you haven’t gone to a Chiropractor on a regular basis, or if you’ve never been before, I would strongly recommend you consider doing so.  I think most of you will be surprised when you go for the first time.  My entire family goes to see Doctors Tony and Trish on a regular basis.  Their care goes beyond the adjustments you are thinking about.  They are in to a holistic healthcare approach and they truly care about your well-being, which has been a breath of fresh air for me.  Not to mention I haven’t had a cold, or needed to go to the doctor for anything during this time as well!  When you pair a Primal Lifestyle with regular Chiropractic care, you are setting yourself up for good living!

Enjoy the article!


Interest in the role stress plays with the dynamics of health has resulted in a proliferation of strategies designed to minimize or “manage” stress. To many people, the very term “stress” elicits a negative response. Yet the notion that stress is an enemy we must resist or manage betrays a widespread misunderstanding of the nature of stress and how it affects our lives. The Austrian-Canadian endocrinologist Hans Selye pioneered investigations of the biological effects of stress in 1936 with the publication of his paper, “A Syndrome Produced by Diverse Noxious Agents.” Since then, more than 100,000 articles and books have been written on the subject. Selye describes stress as the nonspecific response to any demand.

Experimental studies by Selye and other investigators revealed that when physical, chemical, or emotional demands were imposed on an animal, three stages could be identified which characterize the response:

  1. Alarm. The initial reaction to the stressor.
  2. Adaptation. The responses following the initial reaction.
  3. Exhaustion. When the limits of adaptation are exceeded, and the animal can no longer appropriately respond.

Although many individuals have concluded that stress is inevitably destructive, this view is incorrect. As Selye noted, “Stress is not necessarily bad for you. It is also the spice of life, for any emotion, any activity causes stress… the same stress that makes one person sick is an invigorating experience for another…Complete absence of stress is incompatible with life since only a dead man makes no demand on his body or mind.”

Selye described two types of stress: dis-stress—from the Latin “bad,” as in dissonance; and eu-stress— from the Greek “true” or “good,” as in eutonia.

Whether we experience a pleasant or unpleasant result from an event depends upon how our nervous system perceives, processes, and interprets that event. “Every living being has a certain innate amount of adaptation energy or vitality,” Selye wrote. “The endocrine glands and the nervous system—help us both to adjust to the constant changes which occur in and around us, and to navigate a steady course toward whatever we consider a worthwhile goal.”

The Chiropractic Adjustment Could Be Your Newest Antioxidant

There is a growing body of evidence that wellness care provided by doctors of chiropractic may reduce healthcare costs, improve health behaviors, and enhance patient perceived quality of life. Until recently, however, little was known about how chiropractic adjustments affected the chemistry of biological processes on a cellular level.

In a landmark study published in the Journal of Vertebral Subluxation Research, chiropractors collaborating with researchers at the University of Lund found that chiropractic care could influence basic physiological processes affecting oxidative stress and DNA repair. These findings offer a scientific explanation for the positive health benefits reported by patients receiving chiropractic care.

The researchers measured serum thiol levels in 25 patients under short-term chiropractic care, and 21 patients under long-term chiropractic care. Serum thiols are primary antioxidants, and serve as a measure of human health status. The test provides a surrogate estimate of DNA repair enzyme activity, which has been shown to correlate with lifespan and aging.

The results were compared to the serum thiol levels of a non-chiropractic control group of 30 subjects. Long-term chiropractic care of two or more years was shown to reestablish a normal physiological state independent of age, sex, or nutritional supplements. Symptom-free or primary wellness subjects under chiropractic care demonstrated higher mean serum thiol levels than patients with active disease, and produced some values that were higher than normal wellness values in non-chiropractic subjects.

As we go through life, we experience physical, chemical, and emotional distress. These stresses affect the function of the nervous system. The investigators hypothesized that these disturbances in nerve function could affect oxidative stress and DNA repair on a cellular level.

Oxidative stress, metabolically generating free radicals, is now a broadly accepted theory of how we age and develop disease. Oxidative stress results in DNA damage, and inhibits DNA repair. DNA repair is the mechanism which fixes the damage caused by environmental impact.

Chiropractors apply spinal adjustments to correct disturbances of nerve function caused by vertebral subluxations. Chiropractic care appears to improve the ability of the body to adapt to stress. Further research is planned to gain additional insights into mechanisms that will ultimately lead to improved clinical outcomes.


The study was collaborative, involving Camgen, Inc., of Victoria, B.C., Canada; Chiropractic Leadership Alliance in Mahwah, New Jersey; Biomedical Diagnostic Research, LLC, in Chesterland, Ohio; and the Department of Cell and Molecular Biology of Tumor Immunology, University of Lund, Sweden.

A related pilot study to assess the feasibility of evaluating paraspinal skin temperatures, paraspinal SEMG potentials, and serum thiol levels in patients attending a private chiropractic practice was conducted. Serum thiol levels were measured in a convenience sample of 11 patients who had been under chiropractic care for periods ranging from 99 to 550 weeks. The findings of these examinations were compared with the results of paraspinal, thermal, and SEMG scans.

In a population of long-term chiro-practic patients, where paraspinal, thermal, and SEMG scans were used as criteria for subluxation-centered care, serum thiol levels were higher than those found in populations with active disease processes, and compared favorably with the serum thiol levels in healthy subjects.

The study concluded that it is feasible to evaluate paraspinal skin temperatures, paraspinal SEG potentials, and serum thiol levels in patients in a private chiropractic practice. A prospective study, tracking changes in these parameters throughout a course of chiropractic care, should be undertaken.

Research into basic cellular processes common to human adaptive mechanisms and chiropractic care are immensely rich with clinical promise. Such studies hold the potential of explaining the neurobiological basis for the favorable effects of chiropractic care on specific health issues and general well-being.

Exercise is optional. Movement is mandatory!

I listen to many hours of podcasts throughout the week.  This is the first of what I hope will be many more I share with you over time.  If you are not a podcast listener today, I highly recommend starting to do so.  No matter what your interests are, there is definitely a podcast for you.  I like to listen to them when I am in the car, exercising outside, on planes, etc.  I probably consume 10-15 hours of content each week.  It helps that I am now conditioned to listen at 1.5X speed!

These are the current health/lifestyle podcasts I subscribe to:

  • Primal Blueprint Podcast
  • The Paleo Solution Podcast
  • The Doctor’s Farmacy
  • Lifestyle Locker Radio with Dr. Josh Handt
  • Paleo Magazine Radio
  • Recipes for Life with Pete Evans

In addition to these, I like to listen to podcasts on real estate investing.

The podcast I am sharing is hosted by Elle Russ.  She has Logan Schwartz as the guest in this episode.  Logan has dedicated his life to helping individuals achieve a state of optimal health and vitality through a principle-based approach. He has positioned himself to learn from and work alongside the best coaches, personal trainers, physical therapists, and athletic trainers in the field of prevention, performance, and health.  Recently, Logan was the Assistant Basketball Strength Coach for The University of Texas at Austin and is a consultant for Train 4 The Game, Inc., which is one of the elite performance facilities in the nation. Currently Logan owns Austin Vitality Coach and is the Director of Programming for Your Trainer, Inc. in Austin, Texas. He also presents Internationally for the Gray Institute and Power Plate.

The line that stuck with me the most was, “Exercise is optional.  Movement is mandatory”, hence my title for this blog.  This ties in nicely with the Primal lifestyle.

Enjoy!

Link to Primal Blueprint Podcast with Logan Schwartz