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Weekend Link Love – Edition 449

RESEARCH OF THE WEEK

Nuts are good snacks.

Sleeping pills linked to death, even after controlling for pre-existing poor health.

Meanwhile, despite all the warnings to the contrary, supplements are not.

Intense exercise inhibits muscle aging.

Psychedelics really do open up your mind.

Active commuters die less.

Men who strength trained on a ketogenic diet saw increased testosterone compared to those who trained on a standard diet.

Both men and women influence men [to exercise], while only women influence other women.”

The appendix: not so vestigial, after all.

NEW PRIMAL BLUEPRINT PODCASTS

Episode 165: Justin Strenstrom: Host Elle Russ chats with Justin Stenstrom, a life coach, best-selling author, speaker, and founder of the Elite Man Conference.

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.

INTERESTING BLOG POSTS

Athletic options for kids uninterested in traditional team sports.

Amsterdam has a simple and effective strategy for fighting obesity: eliminating fruit juice and promoting more sleep.

How meal planning can help you lose weight.

MEDIA, SCHMEDIA

Researchers are scouring old medieval texts for clues to new antibiotics.

An Italian court rules that cell phone use caused a brain tumor. 

EVERYTHING ELSE

This is another reason to let your kids out to play.

Study data found in basement challenges old claims about dietary fat. A key quote: “Instead, he said, his discovery and analysis of long-lost data underline how the failure to publish the results of clinical trials can undermine truth.”

This is how you age, folks.

AI better than human doctors at gauging heart attack risk.

Techies mess up on food yet again.

Though I still love Thailand, there goes one big reason to visit.

THINGS I’M UP TO AND INTERESTED IN

Editorial I enjoyed: Living longer isn’t the only reason to ride your bike.

How I know the kids are all right: A six-year-old with a science podcast.

Blog post I’m pondering: What Elon Musk’s up to.

Short info bite I liked: Good experiences can block epigenetic trauma.

New Zealand news that didn’t surprise me: A registered dietitian opens up an inquiry into the circumstances of Dr. Schofield’s recent appointment as the new Chief Education Health and Nutrition Advisor, citing his interest into “areas of nutritional controversy.” Here we go.

RECIPE CORNER

TIME CAPSULE

One year ago (Apr 23– Apr 29)

COMMENT OF THE WEEK

“All I have to say Sisson is your wife must be really good looking.

Jokes aside, Devyn seems like an amazing individual, mature and wise beyond her years and the book looks awesome.”

– Ha! She is, HealthyHombre, and she is, and it is.

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Finally Getting Lean and Feeling Excellent!

It’s Friday, everyone! And that means another Primal Blueprint Real Life 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 . In fact, I have a contest going right now. So if you have a story to share, no matter how big or how small, you’ll be in the running to win a big prize. Read more here .

Big-boned. That’s what I told myself I was when I was growing up. I put down to genetics a tendency to gain fat with unnerving ease but what else could I blame? Armed with the conventional wisdom of Australia in the 1980s and 90s, we were simply fed the way we were taught to eat: some meat and vegetables but otherwise plenty of white bread, cereals, skimmed milk, margarine, and other ‘healthy carbs’ like potatoes and pasta. Having something of a sweet tooth myself, I was no stranger to unloading a tablespoon of sugar into my bowl of Weetbix or Rice Bubbles. I didn’t like water (admittedly, the tap water in Adelaide is still the worst I’ve tasted to this day) so anytime I drank fluids, they were enhanced with the sugary goodness of cordial. I often got sick when I was young, generally in the form of lingering colds, but my stomach often played up, too; nausea was a given for me for long periods of time, and if there was a stomach bug going around, I’d be the first to get it. (It would later turn out via a blood test in my 20s that I was borderline coeliac so I’d be surprised if that isn’t connected!). I was a reasonably active child, spending a lot of time on my BMX at the bike track, out waterskiing on the river, swimming in our pool, rowing, and playing weekly games of hockey, so I’m lucky not to have been really seriously out of shape. I was most definitely very soft around the edges though.

It was around the time I left school in 2000 at the age of 18 that friends and I started to take an interest in lifting weights, but we really had no idea what we were doing at that stage, especially as far as nutrition was concerned. We were far more likely to be downing post-training beers than anything remotely helpful like a protein shake or, god forbid, actual food. For the next couple of years I left the weights, and my only exercise was the daily 30-minute ride to and from my job at an award-winning bakery. I can only thank having youth on my side for the fact that the unfathomable number of pies, sausage rolls, cakes, buns and Red Bulls I consumed didn’t go straight to my fat stores and stay there!

The next decade or so contained a variety of approaches to training, nutrition and wellbeing, some more successful or long-lasting than others. I discovered

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Anxiety: Are Nutritional Deficiencies a Common Cause?

As big-brained hominids, humans have the unique ability to think about the future. The very fact that we can perceive and plan for the time ahead has allowed us to conquer the earth, but it comes with a downside: anxiety. If extreme rumination on past events characterizes depression, worrying about imagined future scenarios describes anxiety.

This inherent capacity and human tendency to think ahead must be reined in and controlled. One way we can do that is make sure we’re getting enough of the nutrients that studies indicate may play an etiological role in anxiety.

This is different from supplements that treat anxiety. There’s obviously overlap, and some of the deficiencies mentioned today can be corrected by supplementing, but I’m focusing on essential nutrients—vitamins, minerals, and other food-borne compounds—that play important roles in regulating anxiety levels.

Magnesium

This is the part where I’m supposed to say something about magnesium regulating over 400 physiological processes. Instead, I’ll skip that and go with this: Magnesium is incredibly important, seems to play a big role in anxiety, and most of us don’t eat enough of it.

Magnesium supplementation  reduces subjective anxiety (the only kind that matters) in the “mildly anxious” and women with premenstrual syndrome.

Omega-3s

Studies in substance abusers find that supplementing with enough fish oil to raise serum levels of the long chain omega-3 fatty acid EPA reduces anxiety, whereas increases in DHA (the other long chain omega-3) reduce anger. Rising EPA levels after supplementation predicted the reduction in anxiety.

In healthy young medical students , omega-3 supplementation (2 grams EPA, 350 mg DHA) lowered inflammation and anxiety. Follow-up analyses revealed that reducing the serum omega-6:omega-3 ratio also reduced anxiety scores.

And in early pregnancy , high DHA levels predict low anxiety scores.

Choline

Older adults with low choline levels have a higher prevalence of anxiety  (but not depression), while higher levels appear protective. This doesn’t prove causality—people with psychiatric disorders might eat different diets lower in choline—but I strongly suspect it. Choline and anxiety may have a trans-generational relationship, too, as animal studies show that choline supplementation during pregnancy reduces the chance that offspring will develop anxiety disorders.

Egg yolks are the single-best source of choline. Liver isn’t too bad, either.

Carnosine

Carnosine  acts as an antioxidant in the brain , trapping free radicals and lowering inflammation . We know from the omega-3 section that oxidative stress in the brain is linked to, and maybe necessary for, anxiety. Sure enough, there’s a carnosine supplement called chicken extract that can enhance mood and reduce anxiety , and  speed up recovery from stress-related fatigue .

Carnosine comes in meat, any meat.

Zinc

Zinc deficiency keeps showing up in people with anxiety, like Chinese males  or  Americans . This one always surprises me because oysters—the densest source of zinc on the planet—are such shut-ins. When the going gets rough, they really clam up. They practically live in a shell, they’re so anxious. 

Is this just a correlation? Probably not. From a follow-up with the anxious Americans , increasing zinc intake to fix the deficiency helps resolve the anxiety.

Selenium

In 1991, researchers split 50 Brits into two groups. One group received 100 mcg selenium each day, the other got a placebo . The subjects’ diets were used to estimate selenium intake. Those who started out with the lowest

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Dear Mark: Alcohol and LDL, Liverwurst, Coffee and Milk, Kid Snacks, and High Carb Questions

For today’s edition of Dear Mark, I’m answering 14 questions. The first concerns the effect of alcohol intake on LDL. Does it increase it or lower it (or both)? Next, what’s the best liverwurst to eat? After that, I discuss whether drinking coffee with milk makes the coffee antioxidants useless, followed by a quick list of good snacks for kids. The last ten questions concern cycling high-carb feeds on low-carb diets. They all come from one reader, and they’re very specific and well-constructed.

Let’s go:

Mark, I truly appreciate the blog. I’d like to know your thoughts on the correlation, if any, between alcohol consumption and high cholesterol (particularly LDL). I’ve been following an 80-20 Primal lifestyle for about 4 years, but have had stubbornly high cholesterol levels to the point where my PCP wants to put me on a statin. Thanks again for all you do!

Full-on alcoholics tend to have shockingly low LDL levels. This isn’t good; LDL particles, remember, serve important immune functions . But the relationship seems to hold at more moderate levels of intake, too. In middle-aged Japanese men, for example,  alcohol intake predicted lower LDL levels .

Alcohol also increases HDL levels, even acutely— just a single dose of alcohol increases it

This jibes with the usually protective association between alcohol intake and heart disease, whether it’s postmenopausal women , Spanish men , or German adults .

Of course, there’s evidence that your genetics determine the effect of alcohol on LDL. In folks with the ApoE2 gene , alcohol lowers LDL. In those with the ApoE4 gene, alcohol increases it.

Mark, I would like to know if liverwurst is an ok way to get some organ meat, is it primal? My wife and I can’t stand organs by themselves, so I thought this may be a way to get some and we like it. I would guess that there are varying qualities and types, so guidance on how to pick would be great. I also enjoy scrapple, same question, is it primal and how to choose the best.

Best liverwurst I’ve ever had comes from US Wellness . It’s 50% beef trim, 20% liver, 15% heart, 15% kidney. All grass-fed. They also have a braunschweiger that’s 60% trim and 40% liver.

Traditional scrapple was great: pig parts, buckwheat (not a grain, not wheat), and bone broth cooked down into sort of a pork polenta that’s chilled and pan-fried. These days, scrapple is more of a mixed bag, since you get it in restaurants and they’ve started using wheat flour and cornmeal instead of buckwheat. If you’re trying to avoid wheat flour—as you probably should—the trick is finding a place that makes scrapple with buckwheat and/or cornmeal.

Or just make your own .

Hi Mark, almost every month I hear new conflicting information about whether coffee is healthy or not. What are your current thoughts on coffee and is it true that the antioxidants in coffee lose their power when consumed with milk?

My stance on coffee is resolute: It is a public good. It’s fueled revolutions and scientific discoveries. Just imagine the wondrous developments that’d result if the ancient Greeks, Romans, and Egyptians had used coffee. Or what if the Mongols had adopted coffee drinking after sacking Baghdad —would we all be drinking fermented mare milk, eating

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Almost Deviled Eggs

Today’s guest recipe is served up by a good friend to Mark’s Daily Apple—Maria Emmerich, well-known author and health blogger .

I grew up overweight and unhealthy. I love food and I will always love food. I have just decided to make keto my lifestyle, not only for me but my whole family.

Planning ahead has helped me stick to this lifestyle and keep the weight off for over a decade. One downfall I suffered from in the past was dinner parties and family gatherings where I had nothing healthy to eat so I would fall off the wagon, which often derailed me from my lifestyle for too long. Too many times I have gone to a family gathering or dinner party to be dissapointed at the keto options served at the table. To keep me prepared, I always love to bring an appetizer and a dessert to share. As a hostess, I am always grateful when a guest offers to bring a dish to pass, and I find that every time I offer to bring something the host is more than happy that I help out.

My go-to appetizer is a deviled egg; they are not only one of my favorites, my kids love them too. They are tasty, dairy free and always the first food to disappear—especially if my little boy Kai is anywhere near them. He often begs me to make him deviled eggs for breakfast, and many times the tedious part of making the filling then re-filling the eggs isn’t something I have time for since I am a busy working mom who also home-schools my boys.

My solution for deviled eggs on busy mornings is my “Almost Deviled Egg” recipe, and I am so grateful to PRIMAL KITCHEN® for developing a tasty and healthy mayo that I no longer have to make myself. These deviled eggs are so simple, lovely and tasty that they can be served at any gathering, and they are sure to be gobbled up! There are never any leftovers in the Emmerich household!

Almost Deviled Eggs

To make deviled eggs even easier, pick up already boiled eggs from your local grocery store. Even I get pressed for time, and peeling eggs can take forever. Getting cooked and peeled eggs makes recipes like this super easy!

Prep: 6 minutes
Yield: 12 servings (2 halves per serving)

*Dairy free
*Nut free

Ingredients

  • 12 hard boiled eggs
  • ¼ cup PRIMAL KITCHEN® Mayonnaise
  • 2 teaspoons yellow mustard
  • ½ teaspoon fine grain sea salt
  • Garnish with fresh thyme leaves

Instructions

Place eggs in a large saucepan and cover with cold water. Bring the water to a boil, then immediately cover the pan and remove it from the heat. Allow the eggs to cook in hot water for 11 minutes.

Rinse under cold water, then peel the shells from the eggs. Halve eggs lengthwise. Spread mayo onto each half. Top with a squirt of mustard. Sprinkle with salt and garnish with herbs. Store extras in

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“What’s That?” Ear Health: Dietary and Lifestyle Choices that Preserve It

Sure, they’re not exactly the sexiest body part, but it’s fair to say that life with substandard ear health would be notably less enjoyable. And as it happens, millions of Americans would be able to speak to that.

Research indicates that an estimated 1 in 5 folks have some form of hearing loss. This rate increases to 1 in 3 for age 65 and over, but some estimates put hearing loss great enough to impair communication even higher for the upper decades at around 40%. Perhaps even more alarming, close to 15% of American kids have some form of hearing loss. In teenagers, prevalence has jumped from 15% in 1994 to almost 20% in 2006. Unfortunately, that hearing difficulty will often go undiagnosed.

Hearing loss is, in fact, the third most common health condition in the country, right on the heels of arthritis and heart disease. And it’s getting worse. Between 2000 and 2015, the number of Americans with hearing loss has doubled, mirroring a worldwide increase of 44% over that same period.

But it’s not all about hearing. What about ear health? Our ears perform plenty more functions than just auditory reception. Let’s not forget that the ears are instrumental in influencing our emotions and state of mind, maintaining our sense of balance , and regulating pressure.

From what meagre stats are available on ear health, we know that close to 16,000 older Americans were killed in falls in 2005 . We also know that nearly half of those deaths were balance-related. And that a whopping third of the population report vestibular symptoms (inner ear-related balance issues). Ménière’s disease , a disorder of the inner ear that causes tinnitus, vertigo and hear loss, affects an estimated 615,000 Americans. That’s enough in the way of statistics to indicate that substandard ear health has broad implications for overall health.

Noise Annoys: Let Natural Sound Abound

There’s plenty of mechanisms by which our bodies recognize stress. One such mechanism that often gets overlooked is our ears. At a very basic, primitive level, the sounds registered by our ears dramatically impact our emotions. Birdsong , in particular, and trickling water relax our minds and alleviate stress, while the neighbor’s yapping dog or traffic noise from the street rile us up. This lines up with what we know about the all-important vagus nerve , which plays an influential role in how our bodies control inflammation…and which just so happens to have a few tendrils in your ears.

Along with all the conveniences of the modern world, the Grok-friendly natural sounds of the past have slowly been replaced by anthropogenic noise. Cars, planes, trains, incessant chatter… noise constantly surrounds us , and while it may fade into the background, research shows that it’s slowly but surely contributing to chronic stress.

A 2014 literature review of the effects of noise on health noted that it disturbs sleep (duh), increases the occurrence of hypertension and cardiovascular disease, and impairs cognitive performance.

And by triggering stress and the subsequent release of adrenaline, noise can create a negative feedback loop which worsens the health of your ears. Elevated levels of adrenaline lower blood circulation in the peripheral areas of the body, one of which just so

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The Primal Health Coach Certification Program Keeps Getting Better and Better

There’s something to be said for embarking on a path and then staying open when the road branches off in different directions. That feels like an apt metaphor for my career. I was always in touch with my passion and purpose: pursuing entrepreneurial endeavors in the field of health and wellness to activate positive and persistent change in as many lives as possible. But the exact unfolding of my career path has been a continual and welcome surprise.

These past few years especially, my business has branched out to all different avenues…book publishing, nutritional supplements, educational diet and exercise systems, a successful condiment company, a franchise of restaurants…but at the heart of all of my endeavors is my passion for spreading the Primal way of life across the globe.

After my career as a pro endurance athlete and before I started blogging here at Mark’s Daily Apple, I transitioned to a fitness and health coaching career and saw firsthand how providing one-on-one wellness support could effect dramatic change in the lives of people who had all but given up on living a vibrant, healthy life.

Impacting people on a personal level is what I’m all about, but I wanted to reach more people than was possible working one-on-one with clients within the constraints of a 24-hour day and 40-hour workweek. So, I started Mark’s Daily Apple to help elevate the paleo and Primal conversation onto a more expansive platform. And it worked. People actually read what I had to say. The Primal message reached millions, and helped an untold number of people take control of their health and their lives .

But then the road revealed yet another path. There was more that could be done. I am only one man, but what if I could collaborate with all you Primal enthusiasts out there to help spread the Primal message and heal the health of the world? What if I could help create a global network of Primal Health Coaches to transform the health and consciousness of communities into ones of optimal wellness and happiness through ancestral health? That’s why I started the Primal Health Coach program —to train other health motivators to inspire change.

I launched the program last year to remarkable success, and I’m thrilled to say thousands of people have taken up the banner for Primal pursuits across the world. Here are just a few of their beautiful faces:

I love hearing from Primal Health Coach graduates to see where they’re at in their career pursuits and how the program has helped them.

The Primal Health Coach program provides a concise platform of knowledge that I pass on to my personal training clients and colleagues. It has given me the confidence to help people in ways beyond the fitness industry. Simply put, I am a more well-rounded trainer and health coach because of my experiences with Primal Health Coaching.

– Josh Holland

The Primal Health Coach program expanded my access to and credibility with people who embrace Primal principles but may not have considered holistic medicine, enhancing my practice and extending my professional reach.

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Weekend Link Love – Edition 447

RESEARCH OF THE WEEK

Exposure to common flame retardants may increase the risk of thyroid cancer.

Maple syrup extract enhances antibiotic efficacy.

Sex differences in brain structure.

After Tennessee shut down two nuclear plants and coal burning picked up the slack, infant health in the immediate vicinity suffered.

There’s no strong evidence that smartphones have lasting effects on how we think.

But just having one in the same room as you impairs your cognitive capacity.

Age isn’t an excuse. You can be 83 and still lift heavy and make gains.

Delaying the release of junk food from vending machines causes consumers to make healthier choices.

Linus Pauling’s smiling in his grave.

A successful reintroduction of the American chestnut would be a boon to wildlife.

Talking to preschoolers about their past and future selves helps them make better choices.

NEW PRIMAL BLUEPRINT PODCASTS


Episode 163: Dr. Gary Foresman: Host Elle Russ chats with Dr. Gary Foresman about hyperthyroidism.

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.

INTERESTING BLOG POSTS

Why some people are choosing to eat at the hospital.

Is there such a thing as too many polyphenols?

How and why dolphins throw octopuses around before eating them.

How deep should you squat? It depends.

MEDIA, SCHMEDIA

Why even non-diabetics should consider wearing a continuous glucose monitor.

Tree songs.

Rising carbon dioxide is greening the planet.

EVERYTHING ELSE

Without anyone really noticing, the alternative health sphere has revolutionized the way most people eat.

A huge competitive advantage for the Mongols was their meat-and-milk-rich diet.

The first cyborg.

20 badass hikes.

THINGS I’M UP TO AND INTERESTED IN

Contest I have to share: Enter to win $100 to spend on Pura Vida bracelets along with 2 free canisters of the new PRIMAL KITCHEN® Collagen Fuel shake mix. You can also get 20% off your Pura Vida orders by using the code PRIMALKITCHEN20 at checkout.

Stat that blew my mind: Half of Americans are only responsible for 3% of health care spending.

Epigenetics study I found fascinating: Harms of blue light at night passed down to offspring.

Health paradox I’ve often wondered about: The toddler paradox.

Even though I missed April 1st: I’m getting a few of these for the office.

RECIPE CORNER

  • If you absolutely must have bread and you’re very low carb, try keto bread..
  • St. Patrick’s Day has come and gone, but paleo Irish stew remains a good choice.

TIME CAPSULE

One year ago (Apr 9– Apr 15)

COMMENT OF THE WEEK

Make sure you drink it, though. Resist that strange compulsion so many have to shoot it up your colon.

“Well, there goes my weekend…”

Mike S.

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Dear Readers: A Giveaway for Your Thoughts…

I’ve got nutrition on the mind today. And I’m curious about your thoughts. Health trends and topics have evolved considerably since I first started this blog a decade ago. “Fringe” foods then are now thriving businesses. What was once nutrition heresy is today on the cover of mainstream publications. They’re far from standard, but Primal principles are getting more attention. Where do we go from here? And what’s for dinner? You tell me….

Today I want to know what you want out of MDA nutrition commentary, dietary research, and recipe development. What do you want to learn? What interests you? And since I get some form of the question often, what do you want to know about my own personal day-to-day diet?

I’ve covered a lot of topics and served up a lot of Primal recipes over the years, but there are plenty more to be explored. Tell me what you think should come next.

And to give you some incentive in exchange for your thoughts, I’ll give you a shot at winning some free stuff (because, why not?)

The Contest

“What nutrition question or recipe/cooking request do you have?”

My articles are constantly informed by the feedback of my readers. In the comments section below, tell me one nutrition related topic you’d like to see covered, one dietary question you’d like to see answered, or one recipe idea you’d love to see us share on Mark’s Daily Apple. I’m leaving this fairly open ended. No idea is too small or big.

A winner will be chosen at random. Agreeing with other people is allowed (and encouraged), but only the idea comments will be counted for drawing purposes.

The Prize

A prize package containing the following:

—A canister of my brand new PRIMAL KITCHEN® Vanilla Coconut Collagen Fuel (FYI: 20 grams of protein and more collagen than 2 cups of bone broth per serving)

—A box of PRIMAL KITCHEN® Coconut Cashew Bars

—A bottle of Primal Probiotics

The Deadline

Midnight (PDT), tonight!

Who’s Eligible

Everyone. We’ll ship this prize package anywhere in the world!

There’s More!

While only one winner will be chosen out of this batch, I invite you to also enter to win at another great contest I have going in partnership with Pura Vida, the cause-based bracelet company. Prizes include 2 canisters of PRIMAL KITCHEN® Vanilla Coconut Collagen Fuel and $100 to spend on Pura Vida bracelets. Enter here.

But wait!

Even if yours isn’t the random comment chosen to win, I do have a deal for anyone to take advantage of. (I’m THIS excited about the Collagen Fuel—a product close to my personal mission, not to mention my daily routine.)

Order a canister of PRIMAL KITCHEN® Vanilla Coconut Collagen Fuel and get a 6-Pack of my Coconut Cashew Bars FREE (one per person). It’s my Collagen deal of the year.

Thanks in advance to everyone that offers an idea. I’ll see what I can do to serve up answers (and recipes) to your Primal food interests in the coming months! Take care, everybody.

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9 Trends of Primal Interest

I get a lot of industry news. I eat out a fair bit. I talk to people whose job it is to spot and track health trends. I’m privy to some of the greatest, most innovative minds in the alternative health community—my readers. And you guys are always sending me interesting links. Today, I’m going to discuss some trends of Primal interest. I might poke fun at some of them, and others might be relatively small-scale, but even the silly or minor ones point to interesting movements in the health and fitness zeitgeist.

So, what are the 9 I’m highlighting today?

Experiences over Things

In 2015, I wrote about the dichotomy of value between experiences and things , pointing to research suggesting that buying experiences brings more joy and meaning to a person’s life than buying material objects. I explained how our hunter-gatherer evolution probably wired us to get more out of experiences, and I dug a bit into my own opinion on the matter.

People appear to be agreeing with me. Millennials in particular are choosing things like travel and dining out over gear and gadgets. And the material objects people are consuming enable experiential living—smartphones, fitness trackers, and such. Even media consumption is shifting away from ownership of music and movies to on-demand services like Spotify and Netflix.

Eating Root-to-Leaf

Nose-to-tail eating has taken off. Previously arcane bits like sweetbreads, liver, tripe, marrow , and kidney are on menus everywhere, and few people bat an eye anymore. It’s normal.

Eating root-to-leaf means considering the edibility of the entire plant. More often than not, we’re throwing away a large amount of digestible, nutrient-dense flora.

Broccoli crowns are amazing, but did you know you can eat the leaves? Broccoli leaves are some of my favorite. This also works for Brussels sprouts, cauliflower, and celery.

It means eating roots and their greens, whether it’s a carrot, a beet, a rutabaga, or a turnip. When the guy at the farmer’s market asks if you want him to “twist off the leaves,” say “absolutely not.”

Even things like lemon, orange, or grapefruit rinds can be grated, pickled, or processed to extract the flavonoids.

Artisanal Wilderness Retreats

Outfits are taking young professionals on carefully curated excursions into the wild. Check out this video from Wilderness Collective documenting their maiden trip. Yes, it’s overwrought. Yes, it’s a bit silly and a little too perfect. But it’s satisfying a real need people have: spending unbroken days immersed in natural settings.

Walking the dog in the park before work is better than nothing. Putting up a Yosemite wallpaper on your laptop is nice (and may even have an effect ). Actually spending 5 nights camping out and trekking through Yosemite is nicer and far more real, even if you’ve got a Michelin-starred chef flambéing flat iron steaks for you at dinnertime.

Movement, Not Just Exercise

There’s growing awareness of the importance and primacy of frequent—constant, if you can—low-level movement. Developments like fitness trackers , walking clubs at the workplace , the rise of standing workstations (pun intended), the bi-monthly article railing against the dangers of sitting too much , the concept of “ exercise snacks ,” (mini workouts done throughout the day) and the constant recommendations that people walk at least 10,000 steps a day  suggest

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