Today’s guest post is written by Elle Russ. Many of you know her as host of the Primal Blueprint Podcast. She’s also the author of Primal Blueprint Publishing’s popular The Paleo Thyroid Solution and a brand new book – Confident As Fu*k (foreword by yours truly). She’s been a great colleague and good friend over the years, and I’m happy to share her post today. To learn more about Elle, you can visit her website, ElleRuss.com.

ABOUT CONFIDENT AS FU*K

I am excited to share my new book with the Mark’s Daily Apple audience! Confident As Fu*k is the self-help book for people looking to level up their self-esteem and confidence and manifest their dreams to live a happier, more abundant existence. This book is also for highly confident people to learn how to navigate confidence pitfalls, become more accessible, and refine their nature. In this entertaining exposé on self-esteem and confidence, I dish out funny, inspiring stories and observations to help you:

  • Identify and finally ditch bad vibes and negative people who are keeping you from being Confident As Fu*k.
  • Clean up your past through addressing shame and limiting stories (about yourself and others) that are holding you back.
  • Become inspired to speak up for yourself and take a leap into the arena of self-examination.

By the end of Confident As Fu*k, you will understand yourself and the shortcomings you need to abandon in order to kick ass and take names!

If you have heard me host Primal Blueprint Podcast episodes – you might have gathered that I am a very confident person. My entire life has followed a pattern of attracting friends, strangers, work colleagues, etc that need a helping hand with confidence, self-esteem, self-love, and speaking up. I have not merely been a cheerleader and a coach to these people, because all of them have taught me valuable lessons in return. Ultra confident people often need assistance in the following areas: Vulnerability, active listening, compromise, addiction to struggle, kindness, diplomacy, and receiving.

Whether you are debilitatingly shy and seeking to gain confidence or whether you are ultra confident like me but need to refine your confidence and self-esteem, my intention is that you will be inspired to take control of your life and step into a new, polished, perfectly Confident As Fu*k you – with a boatload of extra self-esteem. It is worth the effort to get there, because confidence applies to every area of our lives – from the boardroom to the bedroom and everywhere in between.

While there are different connotations for the terms confidence and self-esteem, my use of the term Confident As Fu*k is intended to be all-encompassing. You can be confident and have low self-esteem or have high self-esteem but lack confidence. Becoming Confident As Fu*k is about having both, not one without the other. I am not offering you a textbook riddled with statistics and studies involving confidence, but instead – a more intimate and relatable portrait of examples from my life and others – so you can resonate with analytic illustrations of real life human interactions and ways of thinking.

Here is an excerpt from the Foreword to Confident As Fu*k, written by Mark Sisson:

“As you might be able to discern from the title, this is not yet another self-help book filled with platitudes, ACRONYM’s and tidy to-do lists. This is a raw, unfiltered swing for the fences on the touchy topics of self-esteem, self-confidence, and shattering barriers that are in the way of authentically cultivating these esteemed personal attributes. I love how Elle shares her personal story with deep conviction and vulnerability to engage you, but always keeps her eye on you—the reader—to give you something valuable and actionable to implement in your own life. We have enough people on social media shining the spotlight on themselves and telling feel-good stories that provide a brief burst of entertainment and inspiration at best, and are pandering at worst. This book is different, deeper, and more powerful.” – Mark Sisson 2019

GETTING THERE

My Confident As Fu*k nature has not been attained without several blows to it over the years, and at times my confidence needed repairing, refining, and course-correction. Confidence is yours to possess no matter where you are now. I have seen confidence spring up from the deepest wells of self-sabotage, dreadfully low self-esteem, and debilitating shyness. I myself have risen up from some profound punctured holes to my confidence. If you attend to it, confidence and self-esteem continually grows and gets better and better as the years go by. Life is shorter than we want it to be, it is time to step out of the shadows of victimhood and stand in the foreground possessing immense self-esteem and confidence.

CHARACTERISTICS OF Confident As Fu*k people:

  • They approach challenging situations as something to be conquered and mastered, not hazards to be feared or avoided
  • They are comfortable with failures and mistakes
  • They speak with authority
  • They are dependable, reliable, trustworthy, and on time
  • They encourage, foster, and celebrate the success of others
  • They take initiative
  • They are leaders
  • They are decisive
  • They are goal oriented
  • They focus on their strengths, not weaknesses
  • They have healthy relationships
  • They have self-compassion
  • They are not easily offended
  • They have the ability to laugh at themselves
  • They choose reason over reaction
  • They are constantly learning
  • They are loving and compassionate towards others
  • They believe in their own abilities
  • They use effective communication skills
  • They feel loved and valued by those around them
  • They do not feel the need to prove themselves to anyone
  • They are successful
  • They are happy
  • They speak the truth as they see it – they tell it like it is
  • They don’t care much what other people think of them
  • They handle stressful situations with composure and ease
  • They focus on the solution and do not dwell on the problem
  • They face uncertainty with fortitude, not fear and intimidation

Being Confident As Fu*k is not about walking around telling everyone you are Confident As Fu*k – that would be pontificating confidence. I am not advocating a showy display or a dominating announcement to the world. The ultimate goal is to walk around throughout your days, feeling happy and proud of yourself and who you are in this world, and who you are still becoming. When you are truly Confident As Fu*k – it naturally emanates outward with ease, because it is who you truly are. No matter where you are at in life, it’s time for you to get Confident As Fu*k.

Confident As Fu*k is available on Amazon – CLICK HERE

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The post Guest Post: Elle Russ On Her New Book Confident As F*** appeared first on Mark’s Daily Apple.

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Good morning, everyone!

I’ve got a success story coming up later today, but this morning I’m thrilled to share that I’m giving away 10 copies of Keto For Life. Whether you’ve been thinking about a copy for yourself or one for a friend or family member who would be interested, register by tomorrow night 12/17/19 midnight Eastern Standard Time to be entered to win! 

In Keto For Life, you’ll implement a holistic plan of action to live a long, healthy, and happy life with Sisson’s Four Pillars of Longevity: Metabolic Flexibility, Movement and Physical Fitness, Mental Flexibility, and Rest and Recovery. Through mindful eating, moving, thinking, and resting, you can initiate DNA repair and cellular rejuvenation to actually reverse the aging process and halt cognitive or physical decline.

You’ll discover how to escape carbohydrate dependency once and for all, incorporate the most potent ketogenic superfoods and supplements available to boost brain function and protect against heart disease, dial in your sleep habits and recovery patterns for an immediate energy boost, and successfully manage modern life stressors like hyperconnectivity. And with the game-changing 21-Day Biological Clock Reset, you’ll create a daily longevity routine that feels natural and easy to permanently maintain.

Featuring more than eighty delicious, nutrient-dense ketogenic recipes from leading health and gourmet experts, Keto For Life will unlock your full longevity potential and keep you living well.

How about starting your new year (and new decade) with the detailed program of guidance and support I offer in Keto For Life? Enter today to win one of the free 10 copies! Again, we’ve be closing out this giveaway tomorrow 12/17/19 at midnight EST.

Good luck, everyone, and have a great week.

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Research of the Week

Blocking fatty acid oxidation when fatty acids are elevated turns out to be a terrible idea.

Evidence for optimism.

More potassium in the diet, more IGF-1 in the muscles.

It’s unclear if surgery is effective for rotator cuffs.

Ketones improve cognition in patients with type 2 diabetes.

New Primal Blueprint Podcasts

Episode 393: Tara Garrison: Host Elle Russ chats with Boston marathoner, mother of 4, keto specialist, and strength trainer Tara Garrison.

Primal Health Coach Radio, Episode 38: Laura and Erin chat with Dr. Joan Rosenberg about the power of choosing into vulnerability.

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.

Media, Schmedia

There’s a lot going on here.

Interesting Blog Posts

There’s a lot of money to be made in “saving the world from evil meat-eaters.”

Are scientists overusing Mendelian randomization?

Social Notes

You’ll never guess what happened when this vegan influencer went carnivore.

A giveaway.

Everything Else

Vegans would have you believe the ancient artist was painting a warning sign.

America is importing more sugar than ever before.

New Zealand is importing more human skin than ever before.

Can fasting improve breath holding?

Things I’m Up to and Interested In

I haven’t forgotten about wheat: Amylase trypsin inhibitors in wheat promote fatty liver in mice.

I’d give this as a gag Christmas gift: Firelog that makes your house smell like KFC.

Interesting idea: What the return of the freestanding bathtub might mean.

I’d drink this: Venison mezcal.

I’m not surprised: Humans need more protein in stressed states.

Question I’m Asking

Were you guys aware of atomic gardening?

Recipe Corner

  • Instead of a single ribeye, how about an entire slab of ribeye? And then what if you smoked it?
  • Pan-seared scallops are unmatched. Oh, and there’s some cauliflower.

Time Capsule

One year ago (Dec 7 – Dec 13)

Comment of the Week

“Did, uh, ‘butt-chugging vitamin D’ make it into Keto for Life?”

– Gets an entire chapter, Ion Freeman.

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The post Weekly Link Love — Edition 59 appeared first on Mark’s Daily Apple.

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Research of the Week

Time-restricted eating improves body composition, weight loss, blood lipids, blood pressure, and sleep quality in patients on statins.

Social media abstinence fails to produce improvements in psychological well-being.

Using springy bamboo poles makes it easier to carry more than your bodyweight.

The more you run each week, the lower your omega-3 index. Runners, eat your fatty fish.

Stressed out plants squeal.

New Primal Blueprint Podcasts

Episode 392: Elle Russ: Elle Russ switches seats.

Primal Health Coach Radio, Episode 37: Laura and Erin chat with Ashley Suave about the importance of sunk cost.

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.

Media, Schmedia

Google harvests health data.

Interesting Blog Posts

Developed countries with access to supplements and medicine and a backdrop of lifelong animal consumption might get away with plant-based diets for a little while, but what about the kids growing up in developing nations?

Losing weight with croissants.

Social Notes

Sorry about that.

A proposition.

Everything Else

Fattitude, a keto restaurant, opens in Boise, Idaho.

How do parents of young children manage different risk tolerance setpoints?

Things I’m Up to and Interested In

Event I’d love to attend if I had the time: Craig and Maria Emmerich’s keto spa retreat.

Line I found interesting: “Heart failure is rapidly increasing in incidence and is often present in patients receiving long-term statin therapy.”

I’m not surprised: First genetic evidence of human self-domestication.

Ancestral American food almost no one is eating anymore: Raccoon.

And in this corner: The case for more sleep.

Question I’m Asking

Last week, I posted a critique of “Why We Sleep.” This week, I posted a link arguing for the importance of sleep. What is your experience with getting more or less sleep?

Recipe Corner

Time Capsule

One year ago (Nov 30– Dec 6)

Comment of the Week

“I really enjoyed reading about the 82-year-old woman who beat up an intruder. Threw a table at him and broke the table, poured a bottle of shampoo on his head, hit him with a broom. I love this woman.”

– Me too, TGJ.

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It’s Giving Tuesday, and while I know the world is full of good causes, today I’m highlighting one close to my heart. It’s one I’ve contributed to significantly because it matters on so many levels.

I’ve spent nearly 14 years working against the tide of misinformation out there around human health and agricultural agenda. Diana Rodgers has worked tirelessly and creatively for the same purpose. She’s just launched a crowdfunding campaign to finish what I think will be one of the most groundbreaking, revolutionary documentary films ever—one that has the power to turn the public conversation around health and ecology. But she needs support to finish and distribute this film, and that’s why I’m sharing her campaign today.

Read more and watch her video to see for yourself.

Diana’s film, Sacred Cow: The Case For Better Meat, details the movement toward the greatest revolution in agriculture—a regenerative food system that supports the human need for a nutrient dense diet and the ecologically sound farming methods that mirror and contribute to the natural health of the land itself. 

Diana is a licensed, registered dietitian who’s spent the last 17 years living on a working organic vegetable and pasture-based meat farm, and all of her experience and study comes to bear in the film she’s created—a critical message that challenges the prevailing and destructive food system that undermines our individual health, our economic viability, and our environmental sustainability…and champions the intersection of nutrient dense food and regenerative food production for the good of human health and the good of the planet.

Below is Diana’s note. Watch the video. Read more on her site. Share her work and her crowdfunding campaign—and, if you can, contribute. Let me know what thoughts her work inspires for you. Thanks for reading today, everyone.

It’s official: I’ve just launched the crowdfunding campaign and I could really use your help!

As you know, I’ve been working super hard for the last three years on this project, without much of a break. It’s been a struggle at times, but it’s finally coming together – all because of you. Without you, this never would have happened! Thank you.

Please get in there and check out the new video with footage from the film, read about the film’s progress, pre-order my book, get a shirt, or pick up some meat!

SACRED COW CROWDFUNDING DEC 2019 from Diana Rodgers on Vimeo.

Research shows that campaigns that have early funding are the most successful, so if you’re planning on giving, I could really use your help today!

It would be incredible if everyone on this list would share with your friends and family. Let’s make this go viral!

All of the funds raised will go towards marketing the film so as many people as possible can access it easily. Click here to donate now.

Thank you so much for your support!

Happy Sunday,

Diana

P.S. If you were forwarded this email, please sign up here, so you can be the first to know of any updates (or fun campaign surprises!). I’d love to have you in this community!

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The post The Case For Better Meat appeared first on Mark’s Daily Apple.

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Research of the Week

Eating peanuts before one year of age may protect against peanut allergy.

High levels of de novo lipogenesis-derived fatty acids linked to heart disease.

Oyster farming is environmentally congruent.

Fat cats.

Given ad libitum access to food, dogs prioritize fat and protein over carbs.

New Primal Blueprint Podcasts

Episode 391: Martin Silva: Host Elle Russ chats with Martin Silva, a coach who’s been training and body sculpting since age 13 and today helps people discover their health, fitness, and optimal body composition.

Primal Health Coach Radio, Episode 36: Laura and Erin chat with Niraj Naik about using breathwork to restore and strengthen your default state.

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.

Media, Schmedia

Why are younger Americans dying?

Should obese people hibernate through winter?

Interesting Blog Posts

The case for Epicureanism.

How controlled burns might beat back tick infestations.

Social Notes

This is athleticism.

Why Thanksgiving is the most Primal holiday.

Everything Else

Paleolithic hunters in Mexico lured mammoths into traps.

Ancient foragers in Puerto Rico barbecued clams.

This is athleticism.

A classic video from Kelly Starrett: Conquering the load order error in the deadlift.

Things I’m Up to and Interested In

Exclusive interview I did: With Dave Asprey. Just order a copy of his book and submit the receipt for access.

They’re just now realizing this?: Prevention of cavities is more effective than treating cavities.

Marathon variety I can get behind: The one where you run one mile every hour.

I’m not surprised: Adhering to indigenous cultural traditions helps indigenous children’s outcomes.

This is a powerful story: 82-year-old female bodybuilder beats up home invader.

Question I’m Asking

Why aren’t you giving up coffee in favor of sunning your perineum?

Recipe Corner

Time Capsule

One year ago (Nov 23– Nov 29)

Comment of the Week

“It’s absolutely a combination. It takes individual action, but it also takes creating an environment. I hear you on the cookies. For most of my life I couldn’t resist eating sugar. What worked was keeping it out of the house. If it wasn’t there, I couldn’t eat it. Testing my willpower by having it in the house never worked. Changing my environment so that sugar wasn’t easily available is what did the trick.

And that’s what I’m suggesting as the environmental strategy for society at large. Make it more expensive. Make it harder to find. Make it socially unacceptable. It may be that addicted individuals can’t or won’t quit. But there will be fewer new ones to start. We didn’t rely on individual willpower to reduce smoking — and we had 350 years of experience to show that didn’t work — but changing the environment has worked pretty well.”

– The problem is that the people with the (dubious) power to change society from the top down don’t believe in our solutions, Mark E. Field.

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The post Weekly Link Love — Edition 57 appeared first on Mark’s Daily Apple.

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Good morning, folks. So, is it too soon to start looking ahead to 2020?

I’m joking. I’m on social media, I’ve seen all the posts urging, “There’s only ____ days left in this decade. What will you do to make it epic?!” (Feels like a little too much pressure, but maybe that’s just me.)

Still, the countdown to 2020 has begun, and I have a proposition for you….

How about this January, instead of the typical New Year’s Resolution to lose 20 pounds, go to the gym every single day, and give up wine cold turkey, you resolve to learn something? Specifically, what if you resolve to learn how to go keto and why I think the Primal approach is the healthiest, most well-rounded, and least stressful way?

And what if you resolved to do it with my help and with the support of the keto+Primal community? Did I mention I have a video—and a meal plan for it?

If your interest is piqued, I invite you to join my FREE January Keto Month, kicking off on January 6, 2020. It’s four weeks of daily emails from me covering everything you need to know to go keto the right way, plus amazing offers from Primal Kitchen® and a few of my favorite partners—and so much more.

EVEN if you did the Keto Reset with us last January or this June, you won’t want to miss it. I’ve got all new resources and freebies, plus a whole new set of prompts and exercises that will help you blend the best of keto eating with Primal living principles. It’s sure to be an awesome month!

Here’s the thing: eating ketogenically isn’t actually that complicated. You basically start with a Primal-aligned diet, then remove enough carbs to get yourself below 50 grams of carbs per day. Simple…but not easy. Where people go wrong is by failing to recognize that a keto diet only works when you do the “other stuff,” too. I’m talking:

  • Electrolytes
  • Sleep
  • Stress management
  • Movement and exercise
  • Navigating social situations around food
  • Managing your time so you stay in control of your food choices
  • Building a knowledge base so you feel comfortable and confident in your decision to go keto

Just as the Primal Blueprint offers holistic lifestyle interventions because health involves more than just eating “right,” my approach to keto is about so much more than carbs. My books The Keto Reset Diet and Keto for Life are about food, of course, but they also illuminate the difference between going on a diet versus achieving your health and longevity goals.

I know you don’t just want to get into ketosis for ketosis’ sake. You want energy to play with your kids, mental clarity to tackle your work, physical fitness to get out and participate in the activities you love, and the promise of a long, healthy old age. That’s what the Primal approach to keto is all about, and I’ll be covering the full picture in January.

What’s Included in the January Keto Month

Last year we did two keto challenges, one in January and one in June. I got fantastic feedback from participants about the amount of knowledge and social support they enjoyed. I also listened when they asked for additions. One thing folks really wanted? Daily challenges to keep them on track and engaged with the process. And I’ll be delivering exactly that (and then some) in this January’s Keto Month.

Here’s what you’ll get when you sign up for this FREE (did I mention it’s free to sign up?) January Keto Month:

  • A daily email from me on a topic that will help you get the most out of keto. Some days I’ll do a deep dive into an important issue; other days I’ll address one of your FAQs.
  • Exclusive video content related to daily email topics.
  • NEW! A Daily Challenge Calendar with food and lifestyle activities for you to complete. Each day features one (sometimes two) action steps you can take to enhance your experience this month.
  • NEW! Daily journaling prompts that keep you engaged, mindful, and practicing gratitude throughout this process. I’ll be providing a digital Keto Month Journal for you to use.
  • Community support from our private Keto Reset Facebook community. My colleague Dr. Lindsay Taylor and the team of helpful and knowledgeable moderators will be there to answer all your questions.

You don’t have to be new to keto to get a lot out of this Keto Month. If you participated in past keto challenges, I encourage you to sign up again. The emails are entirely new. Plus, you’ll get enjoy the new daily challenges and a new journaling component.

BUT WAIT, THERE’S MORE!

Keto Month Sign-Up Bonuses

Everyone who signs up for Keto Month gets all the email and video content, Daily Challenge Calendar, Keto Month Journal, and community support free.

I’m also offering the opportunity to purchase the Keto Month Bundle—some of my favorite keto-friendly Primal Kitchen® products that I curated just for people participating in the January Keto Month. The Keto Month Bundle includes: Primal Kitchen Classic Mayo, Chipotle Lime Mayo, Ranch, Balsamic, Sesame Ginger, and Greek Dressings & Marinades, Avocado Oil, and No-Dairy Garlic Alfredo Sauce.

The best part is that I’ve created a SEVEN-DAY MEAL PLAN—yes, seven days of breakfasts, lunches, dinners plus snacks and bonus recipes that allow you to customize it to your needs—that use these Primal Kitchen products to make delicious, low-carb recipes. It’s never been easier to go keto. I did all the fussy macro calculations and menu planning for you. I even made a shopping list to go along with the recipes. It couldn’t be any easier.

To sign up now, visit https://www.primalkitchen.com/pages/keto-reset. I’m thrilled to have put together a whole new keto experience to kick off the new year—and new decade. Thanks, everyone, and I hope to see you in January!

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The post Join Me For January Keto Month! appeared first on Mark’s Daily Apple.

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Research of the Week

Binge drinkers have a lower prefrontal cortical response to alcohol.

Implanting fecal matter from people with colon cancer into healthy rodents gives them precancerous lesions. Fecal transplants from people without colon cancer have no such effect.

Vegans have more sick days.

Creatine may treat depression.

New Primal Blueprint Podcasts

Episode 390: Rob and Kendra Benson: Host Elle Russ hangs out with Rob and Kendra Benson, owners of Explorado Market, a keto grocery and bakery in Fort Collins, CO and creators of Fat Go Fit, the healthy keto energy packets and jars.

Primal Health Coach Radio, Episode 35: Laura and Erin chat with Barbell Physio’s Dr. Zach Long.

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.

Media, Schmedia

Once again, waiting for the authorities to “do something” is not the answer.

The controversial chemist behind the BALCO scandal is reinventing himself as the “ketone guy.”

Interesting Blog Posts

Baleni salt sounds downright magical.

Dopamine fasting.

Social Notes

Good enough.”

Everything Else

Close your eyes and listen to this talk on plant toxins and you’ll think that Jeff Goldblum is the newest carnivore convert.

In areas where bison graze, plants contain 50 to 90 percent more nutrients by the end of the summer.”

The bacon situation.

Inuit cooking show.

Things I’m Up to and Interested In

Podcast I loved doing: The Ready State, with the inimitable Kelly and Juliet Starrett.

Blog post I found interesting: Did “Why We Sleep” overstate the benefits of sleep and drawbacks of inadequate sleep?

Article I found interesting: The universality of music.

This is quite the fact: 90% of what cattle eat is inedible to humans.

Video I enjoyed: Amy Berger on reacting to red meat studies.

Question I’m Asking

Can babies learn to love vegetables? How important are they?

Recipe Corner

Time Capsule

One year ago (Nov 16– Nov 22)

Comment of the Week

“Growing gardens? Going to the local market? Teaching kids to cook? Preparing homemade, real food for a family? Sounds like the job description of most every mom or grandma until a couple generations ago. ‘Hm,’ says the society with skyrocketing rates of childhood obesity and chronic disease, desperately scrambling to implement expensive government programs that repeatedly fail to solve any problems, ‘Maybe traditional women’s work was less meaningless and retrograde than we thought…’”

– Really makes you think, Erika.

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Today I’m overjoyed to announce the release of my latest, greatest, and certainly broadest attempt at a comprehensive plan to live long and live awesome: Keto For Life. The book’s official on-sale date is December 31, and—as tradition goes on Mark’s Daily Apple—I’m offering an incredible group of free bonus materials as a pre-order gift. Here’s a link where you can access your favorite online retailers to order, but know you can also visit your favorite brick and mortar bookstore to pre-order, too.

Folks, I know many of you have been here with me and the MDA community for enough years to remember how this all began with the Primal Blueprint. It’s been such an awesome journey—and one that keeps evolving in incredible ways. I genuinely feel like it’s all been leading toward this one. I’ve poured my personal experimentation and hard-gained insight into every book I’ve written, but this one feels, well, like a whole new level of inquiry and practice. Keto has kicked off not just a dietary trend the last few years but truly a whole new realm of scientific research. I’ve been knee-deep in it in writing this book, and I’ve not only delved into these revolutionary findings but have also taken the integration of keto science and Primal lifestyle principles to an entire new level. Let me tell you about it….

With ground-breaking connections for how keto and Primal principles can literally reset your biological clock, Keto For Life is a revolutionary gateway into eating and living for increased longevity and resilient vitality. With endless how-tos in every chapter, a 21-Day Biological Reset plan with multiple holistic lifestyle prompts for each and every day, and more than 80 delicious keto recipes, it’s a deeply comprehensive and fully actionable resource for living Keto For Life—and all it’s meant to be.

Longevity is about much more than just healthy eating. However, oftentimes when you’re stuck in the disease state of carbohydrate dependency, you might as well forget about other lifestyle strategies until you can escape that certain destiny of pain, suffering, accelerated aging and disease. If you’re an ancestral health enthusiast, you likely realize the amazing health awakening that comes when you upregulate your fat burning genes and get off the carb dependency train. Favorable blood test values, dropping excess body fat, and escaping the common problems of energy, mood and appetite swings are indications that your metabolic flexibility is robust. While Keto For Life dutifully cleans up some of the misconceptions, hype, and misinformation that have come with the explosive popularity of keto, I’m expanding the entire picture into “Four Pillars of Longevity.”

I’ll give you a little teaser today about each section so you’ll be eager to dive right in when your book arrives! In the Introduction, you’ll learn how hectic, high-tech modern life is becoming more and more at odds with longevity, especially the hidden costs of hyperconnectivity, destruction of meaningful social connections, and forces like consumerism, flawed and manipulative marketing messages relating to diet and medical care, and even the fitness industry’s obsession with struggle and suffer instead of a more sensible approach to exercise. You’ll learn perspective-altering insights about our actual healthspan as well as intriguing multi-plane views of aging that will revamp the way you look at your later decades—and the journey leading to them.

A new perspective shows us that aging as we know it isn’t a normal and inevitable result of chronology but actually what Dr. Art DeVany describes as “the unrepaired accumulation of routine cellular damage… a loss of cell function, loss of cell integrity, loss of the ability of stem cells to renew tissues.” Embracing this truth, you can take tremendous control over the rate at which you experience decline, instead appreciating and optimizing the variety of human “peaks” we can achieve and harness throughout our lifespans. Chronology has far less to say than we’ve given it credit for.

Pillar #1: Metabolic Flexibility

This is the best catch-all term to convey the magnificent journey of escaping carbohydrate dependency and becoming a fat-burning beast. Literally, metabolic flexibility describes the ability to burn a variety of fuel sources—not just external ingested calories, but also internal sources such as stored fat, stored glycogen and ketones manufactured in the liver as a byproduct of fat metabolism—when carb intake is low. At the highest level of sophistication, you become a “closed loop system” that can survive and even thrive without needing the constant intake of external calories and certainly without needing to adhere to any regimented macronutrient eating patterns.

In this pillar, you’ll reacquaint with the importance of a comfortable, minimally stressful step-by-step process to escape carb dependency and progress toward metabolic flexibility. As detailed in the Keto Reset Diet, you’ll execute a 21-Day Metabolism Reset, a fine-tuning period, and a 6-week nutritional ketosis period. We’ll discuss some advanced strategies for fasting and eating in a compressed time window, particularly the importance of limiting your digestive function to 12 hours. You’ll get guidance on integrating the hottest longevity superfoods and supplements, as well as help sorting through the weight loss hype around them and pinpointing the best ways to use these products.

You’ll learn some of the best long-term keto strategies, including living in what I call the “Keto Zone,” where you eat in a general keto-aligned pattern without stressing about macros, as well as incorporating days or periods where carb intake might increase beyond keto limits without you stressing about it. You’ll also learn what NOT to do with various popular keto strategies that are ill advised or overhyped, including (but not limited to) the ridiculousness of dirty keto, obsessive weekend refeeds, and cheat days.

Pillar #2: Movement and Physical Fitness

Movement and physical fitness are two distinct concepts. Together, along with preserving sharp cognition, they represent the essence of aging gracefully. In contrast, when we lose cognition and mobility, our life expectancy and quality of life plummet as we are relegated to wheelchairs, beds, and medications that limit our physical freedoms and compromise our mental well-being.

The desperate obligation to increase all forms of general everyday movement can be best handled by JFW—Just F—ing Walk! Today, many fitness and health experts assert that simply moving around more (especially avoiding the prolonged periods of stillness that are so common in the digital age) has surpassed the importance of following a structured workout routine as the top priority to be fit for life. How can this be? Because moving around all day is one of our fundamental genetic expectations for health. Our genes crave movement and are averse to stillness. In as little as 20 minutes of sitting still, we can experience impaired glucose tolerance and acute insulin resistance, along with diminished cognitive function. When prolonged periods of stillness dominate your daily routine, it can cause chemical changes in the brain that promote further inactivity. This is quantified by a lower measurement of Non-Exercise Activity Thermogenesis (NEAT)—you burn fat less efficiently at rest and consequently crave more carbohydrates for energy.

Now, because modern life is so comfortable, we also have a desperate need for ambitious fitness endeavors like Spinning, CrossFit, or even completing a half-marathon, but these goals must be only contemplated after you have established a foundation of basic everyday movement, which I detail in the book.

Once your movement looks good, you can get into the genetically optimal workout pattern ala Primal Blueprint with a strategic blend of comfortably paced cardio, regular short duration, high intensity resistance workouts (weights, machines, or just bodyweight exercises like pushups), and occasional brief, all-out sprints (the ultimate Primal exercise to delay aging under the “use it or lose it” natural law.) Let’s also add what I call “play” endeavors that can feature each of the aforementioned. As you know from being a Primal enthusiast, there are massive hormonal and physiological benefits to be gained from putting your body under resistance load regularly, and opening up the throttle occasionally with all out efforts.

These activities, which have been almost completely neglected by most modern humans, give us a boost of adaptive, anti-aging hormones like human growth hormone and testosterone. Brief, intense efforts also help preserve muscle mass as you age, improving the critical longevity component of organ reserve. This is the functional capacity of your organs to perform above baseline level, one of the most fundamental ways to assess your state of health and longevity potential. This Primal approach to fitness is simple, time efficient, and within reach of everyone. It also gives you awesome protection against the accelerated demise associated with inactivity.

Unfortunately, many fitness enthusiasts follow an overly stressful approach that leads to breakdown, burnout, illness and injury. Chronic exercise leads to hormonal and immune dysfunction, and compromises metabolic flexibility—instead pushing you back in the direction of carbohydrate dependency. You’ll learn how to schedule and conduct the various workouts correctly, avoid chronic patterns, and apply an intuitive approach instead of a regimented approach to your fitness goals.

Pillar #3: Mental Flexibility

Mental flexibility makes you resilient for life in the same manner that metabolic flexibility makes you resilient enough to skip meals and maintain energy and focus. While looking after the physical vessel is essential, we must acknowledge the strength of the mind/body connection as previously discussed with the insights from Dr. Chopra and Dr. Lipton.

This section details numerous strategies to hone mental flexibility, starting with pivoting: going with the flow when facing life change. Pivoting entails knowing both when to persevere when your peak performance goals are aligned with your deep beliefs and calling to make the world a better place, and also recognizing when it’s time tone down the influence of your ego and quit when things don’t feel right in your gut.

You’ll learn how to avoid the disease state of ruminating, that is, the act of engaging in obsessive or destructive thoughts about the past or the future that cause you feel anxious, depressed, irritable, overwhelmed and downright sad. Instead, we can cultivate the esteemed skill of mindfulness—accessing a state of calm, present awareness through repetition and endurance. 

Next, you’ll learn the importance of journaling, actually taking pen to paper and recording your thoughts, hopes, dreams and worries. Journaling can help you identify and correct self-limiting beliefs and behavior patterns. The specific practice of gratitude journaling, for example, has been scientifically validated to reduce stress levels, dissipate negative emotions, boost levels of the love hormone oxytocin, and activate calming parasympathetic nervous system function.

You’ll also read about learn to nurture meaningful, reciprocative interpersonal relationships—which might very well be the most powerful and important way to improve your longevity prospects in the entire book. Our genes are wired for connection, and the digital connections that are dominating modern life and coming at an extreme cost to our physical and psychological health. You’ll learn to cultivate a thriving social network, a smaller cluster of your closest family and friends, and place particular importance on the make or break health element of a loving partnership.

Pillar #4: Rest and Recovery

Optimizing your sleeping habits and environment will be the prominent focus here, but we must also consider a broad-based approach to chilling out amidst the hectic pace and constant stimulation of modern life. Strategies include disciplining your use of technology, taking frequent breaks from peak cognitive function to refresh depleted brain neurons, conducting recovery-centric workouts designed to promote relaxation and rejuvenation, and becoming competent at napping when cognitive function declines from afternoon blues. You’ll learn to pair mellow evening habits with a high energy morning routine (plenty of ideas included).

You’ll also turn your attention to proper recovery, both from fitness regimen and workplace overstimulation. You’ll learn about specially designed “Rebound Workouts” that can actually speed recovery in comparison to total rest by stimulating parasympathetic activity. And you’ll learn how to get better about focusing and prioritizing during the workday to avoid the dreaded cognitive middle gear, where you’re busy but ineffective. Finally, you’ll learn the importance of disconnecting on multiple levels to deliver profound hormonal and psychological benefits, stuff we have overlooked and disrespected with our warp speed technological progress.

21-Day Biological Clock Reset

After a comprehensive education and practical instruction about the 4 Pillars, it’s time for a transformative challenge: The 21-Day Biological Clock Reset. The reset features daily action items representing each of the Four Pillars. The journey, while short in duration, is designed to be highly focused and demanding. This is the only way to stimulate lasting lifestyle transformation and release you from the powerful pull of decades-old ingrained habits and powerful cultural forces pushing your out of a balance and stuck in carbohydrate dependency.

You’ll be exposed to a variety of strategies and concepts over the 21 days, and the idea is that you will pick and choose your favorites to integrate permanently into your lifestyle. You’ll be challenged to perform breakthrough workouts, increase daily activity, actually sit down and do stuff like a gratitude journal and create dark, mellow evenings instead of maximum screen time. It’s going to be fun, but it’s also going to be intensive, not to mention life-changing. Completing the Biological Clock Reset once a year is an excellent way to fine-tune your longevity muscles and clarify your focus amidst the constant distractions of modern life.

Recipes

But the food… Folks always want to know about the recipes. The 80+ Keto For Life recipes are a collaborative effort among numerous authors, coaches, chefs and well-known keto experts, including Dr. Cate Shanahan, Keris Marsden and Matt Whitmore of The Paleo Primer series, William Shewfelt of the carnivore diet movement, Dr. Lindsay Taylor and Layla McGowan, my co-authors on the Keto Reset Instant Pot Cookbook, Tania Teschke, author of The Bordeaux Kitchen, and more.

You’ll find everything you need for beginning, recommitting or reinvigorating your keto eating enjoyment with this diverse selection of dishes, from gourmet to quick and easy, from breakfast to beverages, snacks to side dishes and everything in between.

Let me share one today that might appeal….

Sneak Peek Recipe: Keto Cheesecake

Prep Time: 40 minutes (plus refrigeration time)

Cook Time: 60 minutes

Servings: 8

Ingredients:

FOR THE FILLING

  • 16 ounces (453.59 g) organic cream cheese, at room temperature
  • 2 tablespoons pure vanilla extract
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon sea salt
  • 1 large egg
  • ¼ cup powdered stevia or 1-2 tablespoons honey

FOR THE CRUST (OVEN METHOD ONLY)

  • 1 cup (96 g) almond flour or 1 cup (128 g) coconut flour
  • 4 tablespoons (60 g) butter, at room temperature
  • 1–2 tablespoons powdered stevia
  • 1 tablespoon pure vanilla extract

FOR THE CHOCOLATE CRUNCH TOPPING

  • ¼ cup (34 g) macadamia nuts or assorted nuts
  • 1 bar (3.5 ounces/100 g) dark chocolate (85% cacao or greater), broken into pieces
  • 1 tablespoon coconut oil 2–3 tablespoons fine coconut flakes

Instructions:

Make the filling: In a large bowl, combine the cream cheese, vanilla, lemon juice, sea salt, eggs, and sweetener. Mix thoroughly with an electric mixer on low speed.

Choose between the Instant Pot Method and Oven Method and proceed as directed.

Instant Pot Method: Pour the filling into a round glass bowl or springform pan that can fit inside the Instant Pot. Cover the bowl carefully with foil. Pour 2 cups water into the Instant Pot. Place the cheesecake on the handled steam rack (or in a steamer basket accessory if you have one), and lower the cheesecake into the pot. Cook on High pressure for 25 minutes. When the Instant Pot beeps, allow the pressure to release naturally, about 15 minutes, then lift out the cheesecake.

Oven Method: Preheat the oven to 350°F (180°C).

Make the crust: In a bowl, combine the almond flour, butter, stevia, and vanilla until well blended. Press the mixture into the bottom of an 8-inch springform pan or round glass or ceramic baking dish.

Bake until the crust darkens slightly, about 10 minutes. Allow to cool for 10 minutes (leave the oven on). Pour the cheesecake filling mixture into the pan and smooth out the top with your hand (just kidding, use a spatula).
Bake until the middle is almost firm, but not quite, about 50 minutes. Allow to cool for 10 minutes.

While the cheesecake is cooling, make the chocolate crunch topping (use for either version): In a small food processor, blend the macadamia nuts until they resemble a crumbly flour. In a double boiler or a heatproof bowl set over a pan of simmering water, melt the chocolate and coconut oil. Mix the nuts and coconut flakes into the melted chocolate.

Drizzle the topping carefully across the top of the cooked and cooled cheesecake. Refrigerate the cheesecake until the crust feels hard, 30 minutes to 1 hour. Slice and serve.

Macronutrients Per Serving:

Instant Pot Method: 323 calories; 29 grams fat; 8 grams carbohydrate; 7 grams protein

Oven Method: 459 calories; 42 grams fat; 12 grams carbohydrate; 10 grams protein

Final Thoughts

I realize that there is an overwhelming amount of content hitting us today from books, magazine articles, blogs, podcasts, YouTube and streaming media, and it’s easy for a new book to get lost in the shuffle or buried on a “read later” list. That’s why I want to reiterate what a hugely expansive and life-changing this book Keto For Life represents. My longtime writing/publishing partner Brad Kearns and I joke that we always underestimate the difficulty and duration of a book project by half, and this was no exception. Keto For Life represents an intensive project that took an entire year to complete, with devoted efforts from a sizeable team of researchers, editors, agents, publicists and publisher. It’s designed to stand proudly for years to come as an owner’s manual for longevity. I hope it can help you claim your fullest and longest life.

Now For the Keto For Life Pre-Order Bonus Gifts

This is always my favorite part. For those who order the book early, I have a few gifts for you (available right away even though the book itself comes out 12/31/19).

Bonus Audio Summary

Enjoy a detailed overview of every section of the book to get you excited and prepared to begin your Keto For Life journey. My co-author, Brad Kearns, describes the 4 Pillars in detail.

Sneak Peek Excerpt Booklet

Read some choice excerpts to give you a feel for the comprehensive nature of the book, where you obtain a deep education and scientific rationale for the 4 Pillars, as well as get practical, step-by-step guidance to implement, and (finally) enjoy a few of the delicious 80+ recipes from the book.

$10 Discount at Primal Kitchen®

Grab some of your favorite keto-friendly products to add variety and ease to your keto cooking ventures.

That’s what I got today, and I’m thrilled to offer it up to the community where it all began and where it’s still evolving. Folks, I hope you enjoy reading the book and putting it into practice as much as Brad and I enjoyed writing it. Thanks for being here.

Reprinted from KETO FOR LIFE by Mark Sisson with Brad Kearns. Copyright @ 2019 by Mark Sisson. Photos copyright @ 2019 Jennifer May. Published by Harmony Books, an imprint of Penguin Random House.

 

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The post Introducing Keto For Life: Leveraging Metabolic Flexibility To Pursue The Ultimate Goal of Longevity appeared first on Mark’s Daily Apple.

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Research of the Week

Toxins produced by a specific gut bacteria make alcohol even worse for your liver.

To live longer, rest more (but earn that rest).

Taken together, these results suggest that humans shut down regions of the genome to accommodate a high fat diet while chimpanzees open regions of the genome to accommodate a high sugar diet.”

Keto improves the cognitive function of HIV patients.

Anti-inflammatories improve depression.

New Primal Blueprint Podcasts

Episode 389: Ginny Gane and Cassie Parks: Ginny Gane and Cassie Parks are experts in helping folks follow their calling, step into their future self, and maybe make some money.

Primal Health Coach Radio, Episode 34: Laura and Erin chat with Aaron Hinde about the power of long-term consistency.

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.

Media, Schmedia

Generic insulin may be coming (hopefully fewer people will need it via diet, but for the time being…). (NYT)

Interesting Blog Posts

Is fiber redundant on keto?

How are all those vegan athletes doing? I hadn’t realized that Djokovic went vegan; last I remember, he was gluten-free and pretty close to Primal.

Social Notes

It’s good being a grandpa.

Everything Else

I want to hire this man to cater a party sometime.

Exercise also reduces depression.

Things I’m Up to and Interested In

I wish I could have seen it in person: A giant half-ton orangutan ancestor used to roam the earth.

Article I found interesting: Why child labor beats school.

I wonder why: Some genes turn on after you die.

Study I found fascinating: How the Church’s ban on cousin marriage created modern Europe.

What do you think?: Is the existence of a billionaire immoral?

Question I’m Asking

What would a truly modern human look like?

Recipe Corner

Time Capsule

One year ago (Nov 9– Nov 15)

Comment of the Week

“What seems to work for me every time is garlic vodka. You can find some details on the internet but the basic preparation is following. Take a head of garlic, chop it finely, put it in a jar, pour 0,5 litre voda in the jar, let it be for 3 weeks shaking it twice a day and then filter garlic vodka discarding the garlic. Use just drops of it; they say 20 drops 3 times a day at most.”

– Interesting, Martin.

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The post Weekly Link Love — Episode 55 appeared first on Mark’s Daily Apple.

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