What to Do Before, During, and After a Big Meal

I’m not a fan of overeating. In fact, I think consistent overeating is one of the unhealthiest things a person can do because it places you in a state of constant energy excess. Excess means you can’t handle the food you’re taking in. It means your cells are literally full, your organs are overworked, and hormones aren’t functioning the way they’re supposed to function. Overeating is actually inflammatory, so if you’re doing it every single day you are chronically inflamed. And that’s not even mentioning the impact it has on obesity.

But we are humans—we feast. Whether it’s for a holiday like Thanksgiving or a birthday celebration or just because we feel like it, sometimes we like to eat a big meal. Sometimes we like to overeat.

How do we make it safer? How do we mitigate the negative effects of overeating and possibly even turn it into a positive input?

Let’s find out:

A hard workout

A hard workout prior to a large meal will improve nutrient partitioning by several mechanisms. First, by clearing out the glycogen in your muscle cells, you will increase insulin sensitivity and open up safe storage space for all the carbohydrates you’re about to eat. Hard exercise prior to eating increases something called insulin-independent glucose uptake, which means you don’t even need to increase insulin levels to store the glucose as glycogen. You can store the glucose while still preserving lipolysis, or the release of body fat for burning.

Hard exercise also upregulates muscle protein synthesis so that any protein you eat is preferentially directed to muscular hypertrophy and recovery. In short, a big workout before you eat allows you to consume more food without incurring the same metabolic consequences you would otherwise.

The most effective workout for these purposes will be a full body one that incorporates strength training and cardio or metabolic conditioning. Think a CrossFit workout, a combo of sprints and lifting, or circuit training.

Take berberine

Try berberine 30 minutes before the meal. Berberine is a powerful anti-hyperglycemic supplement that improves lipid numbers, metabolic function, and, when taken before a meal on an empty stomach, postprandial blood sugar. You will improve blood glucose levels if you take berberine before eating. Another helpful effect of berberine is mitochondrial uncoupling, which means it increases energy expenditure and “makes room” for all the incoming energy during a big meal by increasing metabolic rate.¹

Eat vinegar

Eating vinegar 20 to 30 minutes prior to a large meal containing carbohydrates improves glucose tolerance and reduces the usual glucose response.² This is actually part of the reason why vinegary salads are traditionally consumed before meals. It’s not just because they taste good—although that’s part of it—but because it preps your body for better glucose utilization.

Fast before

Eat lightly or not at all throughout the day leading up to your big meal—the best meals I’ve ever had have come at the tail end of a fast. It doesn’t have to be a full-day fast. It could just mean skipping breakfast and having a light lunch. And I wouldn’t recommend eating just one meal a day in perpetuity, as I think that can have negative long-term consequences for energy levels and metabolic flexibility. But if you’re about to eat a big meal and it’s a one-off, not eating in the hours leading up to it will help mitigate most of the negative effects of overconsumption while maximizing your enjoyment.

Prioritize protein

If you know you’re going to overeat, make sure to load up on protein. It’s Thanksgiving? Get plenty of turkey. Christmas dinner? Have your fill of lamb leg. Eat protein first, let fat come along for the ride, and then finish with carbs. Protein is the most satiating macronutrient, so starting with it means you’re less likely to overdo it on the rest of the food. Feasting is wonderful, but no one enjoys the feeling of overindulgence.

One study even found that overfeeding with low protein intake increased fat mass but not lean muscle, while overfeeding with a high protein intake increased the same amount of fat mass with extra lean muscle mass.³ No one wants to gain fat, but I’d argue that gaining muscle alongside the fat is better than gaining just body fat.

Eat gelatinous foods or collagen during the meal

Both collagen and gelatin are rich in glycine, an amino acid that’s been shown to reduce blood glucose levels.⁴ If you’re going to be eating a ton of carbs, far more than you usually do, including some gelatinous foods—like gravy, bone broth, skin, and connective tissue—or even just a few scoops of collagen will improve your glucose response to the meal. It will also offset the methionine load you’re getting from muscle meat.

Drink red wine with your meal

Red wine during a large meal has several health benefits, in addition to tasting great and improving the subjective enjoyment of your food.

• It reduces the oxidation of your blood lipids and inflammatory gene expression that normally occurs after a big junk food meal.⁵,
• It can reduce the rise in blood pressure that often occurs in overfeeding.⁶
• It can reduce post-feast markers of oxidative stress.⁷

Early dinner

If you’re going to be eating a large amount of food, start the meal earlier than normal. Don’t have a giant dinner at 10 PM, then expect to fall right to sleep and get a great 8 hours. You need at least 3-4 hours after the meal to take your walks, digest your food, and get everything processed internally before trying to sleep. Everything digests better when you give yourself a few hours.

Drink coffee after

A cup of coffee or an espresso after the meal is a traditional way to boost digestion and settle your gut. Concerning coffee as a post-meal digestif—no, I wouldn’t tell someone with caffeine sensitivity to have an espresso after their meal, especially at night. If you know that coffee keeps you up, then don’t drink it then, or go with decaf (which works almost as well). But if you can enjoy a bit of coffee without it affecting your sleep, then after a big meal is the perfect time for it. The bitterness helps with digesting the food you’ve just consumed.

Go for a walk after

A 20 to 30-minute walk, or even just 10 minutes if that’s all you can spare, right after a meal aids digestion and reduces the spike in both blood glucose and blood fatty acids that normally occur after eating a giant meal.⁸ Personally, if I eat a big meal and sit around, I don’t feel great. I feel better if I go for a walk afterwards. That’s part of the appeal of the walkability of a place like Miami. When Carrie and I go out for dinner, we walk there and back, and that post-dinner stroll to our house is just right for triggering the beneficial effects on blood glucose levels, free fatty acids, and digestion.

There you have it: the ten things you can do before, during, and after a big meal to reduce the negative effects of overeating. Don’t make big meals a habit, but if you’re doing it for a special occasion, this is how to make it work for you rather than against you.

Thanks for reading, everyone.

References

1. https://pubmed.ncbi.nlm.nih.gov/15531889/
2. https://pubmed.ncbi.nlm.nih.gov/20502468/
3. https://jamanetwork.com/journals/jama/fullarticle/1103993
4. https://www.sciencedirect.com/science/article/pii/S0002916523060628#:~:text=Many%20years%20ago%20it%20was,%5D%20(14%2C%20as%20quoted%20in
5. ncbi.nlm.nih.gov/pubmed/24876915
6. https://pubmed.ncbi.nlm.nih.gov/26232779/
7. https://pubmed.ncbi.nlm.nih.gov/19819677/
8. https://pubmed.ncbi.nlm.nih.gov/8028506/

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New and Noteworthy: What I Read This Week—Edition 245

Research of the Week

Melatonin improves platelet aggregation (clumping) in healthy individuals, less so in type 2 diabetics.

Long term spaceflight induces depression and cognitive impairment in astronauts.

Black seed oil appears to protect against Tylenol intoxication of the liver.

Collagen improves endurance running performance.

High triglycerides and blood glucose, lower cognitive function.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Benefits of Medical Marijuana and Psychedelics

Primal Health Coach Radio: Annette Verpillot

Media, Schmedia

Cells or food?

Interesting Blog Posts

Human height in prehistoric Europe.

Social Notes

No excuses.

Everything Else

Calcium supplements may increase the risk of cramping in older women; magnesium lotion helps fix the issue.

Despite strong chronic sun exposure, there is no skin cancer among the Wayuu people.

Inflammation beats LDL for predictive power.

Things I’m Up to and Interested In

Reminder: Seed oil metabolites are linked to almost every disease.

Be careful: May your optimism be realistic.

Interesting: Money does make happiness easier to achieve.

Food wins: Oysters correct anemia.

Every time: After a stroke, magnesium protects against mortality.

Question I’m Asking

What makes you happy?

Recipe Corner

• Paleo tonkatsu.
• Keto cassoulet.

Time Capsule

One year ago (Nov 4 – Nov 10)

• Winter Camping 101—How to do it.
• Ask a Health Coach: How Do I Feel More Confident?—How?

Comment of the Week

“Leptin, schleptin. My biggest bouts of ‘overfeeding’ have occured around the family dinnertable during all-out holiday meals. The benefits have less to do with weight gain or loss, more to do with community and fun. Blood sugar surges aside, I’ll never regret second slices of my mom’s apple pie.“

-I think it’s both!

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New and Noteworthy: What I Read This Week—Edition 244

Research of the Week

Lower EPA/AA ratio, higher risk of coronary plaque rupture.

Linoleic acid increases pediatric asthma.

Psychosis patients have lower brain creatine and choline.

Seaweed intake protects against metabolic syndrome in genetically vulnerable Koreans.

Obese kids need more omega-3s and antioxidants.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Benefits of Medical Marijuana and Psychedelics

Primal Health Coach Radio: Brian Gryn

Media, Schmedia

Ozempic’s effect on food sales.

Layoffs at Beyond Meat.

Interesting Blog Posts

Golfers are using psychedelics.

Social Notes

Should you look at the scale every day?

Everything Else

Genetic profile of the Medieval Rus.

Insulin resistance increases all-cause mortality.

Things I’m Up to and Interested In

Reminder: Malnutrition can be over or undernutrition.

Not surprised: Teens with knee pain who switch to barefoot shoes experience less pain.

Where have I heard this before?: Two meals a day for type 2 diabetics.

Surprising: Blue light reactivates wound healing.

Every time: Elevated glucose and triglycerides linked to depression.

Question I’m Asking

How has minimalist footwear helped (or hindered) your lower body pain?

Recipe Corner

• Chinese garlic green beans.
• Basic sauteed mushrooms.

Time Capsule

One year ago (Oct 28 – Nov 3)

• The Past, Present, and Future of the Primal Mission—What we’re doing.
• Active Recovery Workouts—Stay active to recover.

Comment of the Week

“Mark is 100% correct.
I’m a doctor and I can assure anyone who might be concerned:

Acquired diabetes (as opposed to being born with Type 1 diabetes), does NOT happen secretly or suddenly like cancer might. (Cancer of the pancreas – the insulin producing organ, might suddenly cause diabetes, but that is cancer).

Acquired type 2 diabetes is very definitely something one can look at day by day and know if one is heading towards it or away from it.
Weight loss, lowered blood sugar levels, lower triglycerides, better exercise tolerance and fitness, are all easy, everyday indications that one is reducing the chances of diabetes, not increasing it.

A glucometer purchased cheaply at a drugstore can give great everyday data re our blood sugar response to food and meals, if it’s a real concern. (Just be sure to read about the normals and parameters so the results can be interpreted correctly).

If one is heading towards diabetes, as evidenced by higher blood sugars, significant weight gain, higher triglycerides, etc, then stopping all red meat is NOT going to help that situation.
Increasing exercise, eliminating all sweeteners and simple carbs, and decreasing caloric intake, WILL improve one’s situation and reverse the trend. It really is that simple for acquired type 2 diabetes.

It is a travesty the way the “survey” studies are taken and discussed the same as real, original, double blind experiments with actual measurements and data.

The problem is the average person doesn’t know the difference and can’t really be expected to sit down and learn that while raising a family and working two jobs.

I would expect more of journalists though, because it’s their job and responsibility to report accurately.
It’s so irresponsible what they are doing here.

And I suspect the vegan mega-industries know that and are taking full advantage. I wouldn’t put it past them to even be paying journalists to report the way they do.
These corporations can’t wait to eliminate real meat and take the markets and profits from substituting fake, manufactured, chemical-filled, proteins.
Grrrrr :^{.”

-Nice message.

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Primal Grandparenting: Tips and Thoughts

I’m a grandpa now. Twice over. My daughter Devyn has a girl and boy. I have a granddaughter and grandson. Over the last couple decades, it’s represented the single most impactful change in how I view myself in the grand scheme of things—far more even than the sale of Primal Kitchen. I still remember the day I met my granddaughter. Looking down at that little girl, barely aware of anything going on, I realized that something enormous had happened. Things would never be the same again.

We talk a ton about gene expression around here. The entire Primal Blueprint is designed around leveraging the environment to create the best possible stimulus for your genes. Genes turn on and off based on the environmental stimuli they encounter—the food you eat, the sleep you get, the sun you expose yourself to, the exercise you do, the chemicals you interact with. What might look like a “bad gene” on paper can be mitigated, nullified, or even turned into a positive with the right environmental stimuli. And more often than not, emulating an ancestral environment will trigger those positive changes to gene expression and set you up for good health, fitness, and happiness.

If something as simple as the oil you use to cook can alter gene expression, what about meeting your grandkid for the first time? Because having kids yourself is one thing. It’s very cool, extremely transcendent, changes your life, and you’ll never be the same, but there’s a real generational transition of the mind that takes place when your kids have kids.

Your genes finally have a sense of closure. “You’ve made it. You’ve really made it.” Because after all, from a natural selection perspective, having kids yourself isn’t enough. Passing on your genes to the next generation isn’t sufficient. No, your genes want to see themselves carried over to the next-next generation too, just so you “know” that the line will continue. It hasn’t just made it one more generation—it’s made it two more. That presages good things down the line. That’s the promised land for your heritage. You mean to tell me your genes don’t sense the shift?

The first thought is how quickly life passes. It feels like Devyn was 12 only a few years ago and we were attending soccer games, working on class projects and boogie boarding with her brother Kyle at Zuma Beach in Malibu. Now she’s a wife and a mother and on her way to building her own family. The time compression that occurs retroactively in the mind seems almost unfair. Did I give enough? Did I appreciate or enjoy it enough in real time?  And then, of course, here I am now at 70 playing Ultimate Frisbee and standup paddling and fat tire biking and getting after it in the gym. So at another level, my Primal mind fights the reality that I’m a grandfather and that maybe it’s time to back off a bit. Because becoming a grandfather is a big signal that you’ve done your part, fulfilled your role. And then what comes next?

The second thought is how miraculous life is; how this six pound bundle of joy and love came to be a person so quickly and perfectly. I didn’t give it as much thought – or perspective – when my own kids were born. Now all of a sudden it boggles my mind and prompts deeper reflection on the real meanings of life, love, responsibility and purpose. And this from a guy who is all about biology, evolution and epigenetics, and who has always had an answer based purely in science for just about everything.

Holding that little girl made me believe miracles do happen. I still don’t know the provenance of those miracles, I don’t know the source or whether they can be explained in rational terms, but they absolutely exist.

Becoming a grandparent also thrusts new roles upon you. You’re a parent again, but a different sort of parent. You have a new job to do, and you’d better make the most of it and do the best job you can.

Stay fit

You don’t want to be the grandparent that’s relegated to a walker or a hospital bed or a wheelchair, or even just the couch. You want to be the vigorous grandparent who can play with their grandkids. Throwing the football around. Getting down to play tea party. Throwing them in the air, taking them on adventures, going on hikes.

You need to stay fit, stay active, and stay strong. Be neither feeble nor frail.

Pass it down

The classic role of the grandparent is to pass down knowledge. That could be physical know-how—teaching skills like fixing cars, carpentry, or cooking. That could be wisdom—imparting important life lessons and transmitting advice from an age now lost to time.

This is more than tradition and culture. This is the biological role of the grandparent. It’s why grandparents were preserved in the human species. It’s why we don’t just drop dead once we cease being reproductively viable. We still have a role to play, and imparting knowledge and wisdom to our grandkids is it.

Fill that role. You made it this far, which means you have something to pass down to your grandkids. Figure out what that might be, and make it a point to pass it down.

Spoil wisely

One important role of the grandparent is to spoil the grandkids, but you have to do it properly.

Spoil without spoiling. Expose them to the finer, more pleasurable things in life without making them sick of it or overdoing it. You want to make them happy, provide stuff that mom or dad won’t, without over-saturating them. And when you spoil, use only the best quality.

Give high quality ice cream instead of McDonald’s fake ice cream.

Give good chocolate instead of chewy candy that sticks to your teeth.

Watch a classic kid’s movie with them on the couch instead of plunking them down in front of Netflix.

Create a warm environment of peace and solace

“Grandma’s house” is more than a physical space. It’s an emotional one, a barrier from all that is difficult in the world. If a child’s home is both a place to shelter from the world and be challenged to dominate it, where the child trains to rise in the world, Grandma’s house is purely a shelter. Peace and warmth distilled, refined, concentrated. Grandma’s house is just comfortable. comfortable, warm, inviting, and safe.

Be a good parent, too

When you can, take the grandkids for an evening or overnight. Without enough free time to cultivate their marriage, the marriage suffers and the family (your grandkids) suffers. Help out with childcare whenever possible so that your son or daughter have the space needed to keep their marriage strong.

Are you a grandparent? I’d be curious to hear your tips on Primal grandparenting and insights on what the role has meant in your life.

Thanks for reading, everyone.

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New and Noteworthy: What I Read This Week—Edition 243

Research of the Week

How the founder’s personality predicts the start-up’s success.

The history of dingoes.

Northern Chinese have a genetic adaptation to fattier, meat-heavier diets.

Higher intakes of animal and fish protein linked to lower risk of hip fracture.

You can be over 85 and still make gains in strength and muscle mass.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: So What’s Your Gut Telling You?

Primal Health Coach Radio: Dayna Hrovath

Media, Schmedia

Adderall shortage hitting students hard.

Interesting Blog Posts

The misplaced ban on incandescents.

Social Notes

Ask me anything.

Everything Else

Castaway tourism.

Mental imagery.

Things I’m Up to and Interested In

New plantar fasciitis treatment: Vibration with shockwave therapy.

Not surprised: Frequently heated oils and negative health consequences.

Interesting: The case for a simulated universe.

Fascinating: Congolese hunter gatherer men who stay up late have higher testosterone than those who go to bed earlier.

Product I’m enjoying: HELLO grass-fed strawberry jello.

Question I’m Asking

Do you think the universe is a simulation? The idea strikes me as a techie version of religion.

Recipe Corner

• Yummy mummies—hot dogs wrapped in crispy potato.
• Beef birria.

Time Capsule

One year ago (Oct 21 – Oct 27)

• Psoriasis: Causes and Treatments—How to help it.
• Reflecting on 16 Years of Mark’s Daily Apple—Has it really been so long?

Comment of the Week

“Picanha recipe – avoid!

“The picanha will likely come with a thick fat cap still on it, so use a fillet knife to trim it all off. ”

Um, no, no, and no.”

-Ha, yes. Leave the fat cap on.

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Hydrogen Water Benefits

Hydrogen water is water that’s been infused with extra hydrogen gas to increase the antioxidant and anti-inflammatory potential, drawing on years of research by medical professionals who have been exploring the benefits of inhaled hydrogen for cardiac patients, people going into and coming out of surgery, and other medical applications. Hydrogen gas can nullify many of the reactive oxygen species responsible for oxidative stress, and pre- and peri-operative hydrogen inhalation does appear to help patients recover more quickly and avoid many of the side effects inherent to surgery. But that’s inhaled hydrogen gas in a medical setting. Does commercial hydrogen water have similar benefits?

I was actually surprised to find that the research is fairly compelling. Let’s dig in.

Hydrogen water improves physical performance

Both acute and long-term hydrogen water intake can improve your performance in the gym, on the bike, or on the field.

One study had cyclists either drink hydrogen water or placebo water prior to cycling. Those who drank hydrogen water had more endurance and reported less fatigue during training.¹

Hydrogen water has also been shown to reduce lactate, an objective measure of fatigue, when consumed 30 minutes before a workout. Lactate builds up with exhaustive exercise—the harder and longer you go, the more lactate you produce and the more tired you get. The researchers hypothesized that hydrogen water reduces lactate by increasing mitochondrial respiration and ATP production.²

However, another study found that a 7-day course of hydrogen water only improved exercise performance in trained athletes. Non-athletes saw no benefit.³ To really see the benefits of hydrogen water for physical performance, you probably need to be doing serious training.

If you are doing serious training or competing and need to maintain performance despite fatigue, hydrogen water can help. One recent study found that drinking hydrogen water rescued the antioxidant capacity of athletes engaged in three unbroken days of intense physical training. Moreover, they experienced no performance decline.⁴

Hydrogen water improves metabolic health

Metabolic syndrome is the most common illness in the country. Your average diabetic, hypertensive adult with low HDL levels and high triglycerides who’s due for a heart attack any moment? He’s got metabolic syndrome.

In patients with probable metabolic syndrome, hydrogen water consumption raises HDL and lowers LDL oxidation.⁵ Since oxidized LDL are a causative risk factor for heart attacks, and high HDL is protective, everyone would agree that this is a positive development.

Another study of probable metabolic syndrome patients found that hydrogen water reduced inflammatory markers while improving blood lipids and antioxidant capacity.⁶ Higher antioxidant capacity combined with reduced inflammatory markers suggest an increased resistance to oxidative stress.

Hydrogen water lowers elevated oxidative stress

However, hydrogen water only lowers oxidative stress if there’s oxidative stress hanging around that needs lowering. Again and again, we see little no effect on healthy people who aren’t suffering from oxidative stress.

One study gave hydrogen water to people aged between 20 and 59 years of age. Only those aged 30 years or more saw an increase in their antioxidant capacity. The younger people with a presumably lower oxidative stress load didn’t really benefit, while the older people who’d had more time to pick up some stress along the way saw benefits.

Another study found that heathy people who drank hydrogen water for four weeks straight saw no effect (good or bad) on their oxidative stress levels compared to placebo.

Meanwhile, patients with chronic hepatitis B infections see large decreases in oxidative stress upon hydrogen water intake.⁷

Even the exercise research I discussed earlier bears this out. When you train hard, you’re creating a transient state of oxidative stress. You’re “unhealthy” for a moment in time, and that’s where hydrogen water has an effect.

Hydrogen water improves aging

All else being equal, the older you are, the more oxidative stress you’re exposed to. Older people also tend to be more inflamed and have lower antioxidant capacities. Hydrogen water can help with all three.

In adults older than 70, hydrogen water has been shown to increase brain nutrient content, lengthen telomeres, and improve how quickly a person can stand up from a chair—all extremely important as we age.⁸

In both mouse models and human studies, hydrogen water improves symptoms of mild cognitive impairment.⁹

How does it work?

The evidence is there, but how is hydrogen exerting its antioxidant effects? There are two main theories and they both have supporting evidence.

Theory 1: Hydrogen water is a direct antioxidant that selectively scavenges and nullifies harmful reactive oxygen species. For instance in one study, butter was washed either with normal water, hydrogen-infused water, or magnesium water. Washing with both the magnesium and hydrogen water prevented the formation of amines (metabolites of amino acid breakdown) in the butter during long term storage by scavenging the oxidant species responsible. Regular water allowed amine formation.¹⁰

Theory 2: Hydrogen water is a hormetic stressor. Hormesis describes exposing an organism to a mild stressor that provokes an adaptive response. Examples of hormesis include exercise (damage the muscles and get stronger as a result), intermittent fasting/calorie restriction (light “starvation” improves metabolic health), cold exposure, and even dietary polyphenols that act like mild pesticides that provoke an anti-inflammatory antioxidant response in the body. Hydrogen water does trigger the very same NrF2 pathway that other hormetic stressors also trigger.¹¹

These aren’t necessarily contradictory. Both can be true to some extent. In fact, many researchers believe that the hydrogen water is both a direct scavenger and a hormetic stressor.¹² What definitely seems to be the case is that hydrogen water exerts antioxidant effects and can stem the tide of oxidative stress.

Do you need hydrogen water?

Not everyone.

However, if you do need it, it really seems to work. The fact that it’s selectively effective—that it has little to no effect in otherwise healthy young people who don’t really have much oxidative stress happening, instead improving the health of people experiencing high oxidative stress—is a good sign. It’s not something everyone needs to take. It’s a supplement that can help people dealing with specific disease states: metabolic syndrome, inflammatory diseases, even something like depression.¹³ It’s probably also helpful for people engaged in hard physical training.

In other words, it helps if you need it and has little to no effect if you don’t. It’s good if you’re sick or stressed and it’s benign if you’re not.

I’d say it’s worth a shot if you’re interested.

References

1. https://cdnsciencepub.com/doi/abs/10.1139/cjpp-2019-0059
2. https://pubmed.ncbi.nlm.nih.gov/31574544/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8139351/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7871940/
5. https://pubmed.ncbi.nlm.nih.gov/23610159/
6. https://pubmed.ncbi.nlm.nih.gov/33004708/
7. https://pubmed.ncbi.nlm.nih.gov/24127924/
8. https://pubmed.ncbi.nlm.nih.gov/34601077/
9. https://pubmed.ncbi.nlm.nih.gov/29110615/
10. https://pubmed.ncbi.nlm.nih.gov/35258003/
11. https://www.sciencedirect.com/science/article/abs/pii/S1043661821001109
12. https://pubmed.ncbi.nlm.nih.gov/28467497/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4812321/#:~:text=The%20hydrogen%2Drich%20water%20ameliorated,%2Drich%20water%20%2B%20stress%20groups.

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New and Noteworthy: What I Read This Week—Edition 242

Research of the Week

Do genotype-based diets work?

How ketones might help diabetes.

Neanderthals had fire.

Higher fructose intake, shorter telomeres.

Babies in neonatal intensive care units who wear eye masks at night develop better and are released earlier than babies who don’t wear eye masks.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: So What’s Your Gut Telling You?

Primal Health Coach Radio: Ryan Valencic

Media, Schmedia

Sweetgreen switching to EVOO and exploring avocado oil.

Italy to ban synthetic meat.

Interesting Blog Posts

Regenerative rainmaking.

Social Notes

One of my favorite inventions.

Everything Else

Why political identity might correlate to mental well-being.

Spiders think with their webs.

Things I’m Up to and Interested In

Where’s the placebo control?: Latest statin study compares taking statins to taking different statins.

Not surprised: A decline in childhood independence is probably the main cause of the decline in child mental wellbeing.

Interesting: Male chimps hunt far more often than female chimps.

Fascinating: A common feature of intense psychedelic experiences is a feeling of cosmic shame.

Question I’m Asking

What restaurant do you wish would switch off seed oils most? And would you pay extra for it?

Recipe Corner

• One of my favorite beef stews (just nix the flour).
• Smoked picanha. Way better than brisket.

Time Capsule

One year ago (Oct 14 – Oct 20)

• Recent Study Concludes Evidence Against Red Meat is Weak—They always are.
• Cold Plunges: Benefits and Where to Start—How to, why to.

Comment of the Week

“Good article. I both love and loathe this app. I have not curated my photos at all. When my kids were growing up, we shared the same folder for photos, so I still have all of their youthful perspectives on trips we took, random things we found, funny little photos from a childlike view. So I love it for this mindtrip into the past. But I also loathe it. My kids are older: not old enough to understand the world independently but not young enough to share my iPhoto app anymore. Life is at a crossroads for me as a parent, and I sometimes loathe the photo reminders of this lost past. Both tears of joy and of sorrow.“

-It can be hard. Hang in there and know that without the sorrow there is no joy.

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