Not surprised: Most of the scientists on a recent panel recommending the consumption of ultra processed foods were employed by processed food companies.
“‘Per the cat study-
my experience with my cat Shiva-
she is approaching 16 and can’t hunt anymore because the hair was irritating her esophagus, and she was throwing up all the time… she was getting weaker and weaker… i didn’t want to put her on meds so i bought some organic chicken livers… she gobbled them right down, then i gave her grasss-fed heart and chicken hearts, I’m going to try grass-fed kidneys this week… she is looking amazing! Her coat is now healthy and she is gaining weight… the vet has always told me she is the healthiest cat she’s ever seen, never fleas or worms, but she was an accomplished hunter, averaging about two gophers per day, which she could hunt, take to our lawn, and consume in totality in less than 5 mins… sometimes if I just looked away it was gone, not a hair left… when she lost this ability, she started to decline very quickly, the organ meets are regaining her strength and vitality daily, she is de-aging!!!!“
We typically think of spices as flavors. They make things taste spicy or zesty, add complexity, combine with other spices to form popular and traditional flavor profiles like “chili powder” or “garam masala,” and simply just make food taste really good. This is true, but they’re also much more. Similar to herbs, spices tend to be anti-inflammatory and anti-microbial out of self-preservation—when they’re growing on a plant, they don’t want fungus and bacteria and bugs to eat them and so they employ various compounds that deter and inhibit predators. We can leverage those compounds to enhance the health effects of food, make the cooking process safer, reduce the formation of carcinogens, and actually prevent spoilage.
Oh, and properly used spices make food taste great.
I’d say that using spices is the quintessential human activity. It’s a perfect example of taking something that’s “bad” on paper—antimicrobial compounds, anti nutrients that are meant to kill bugs and fungus—and using it for our own benefit. Let’s get down to the spices:
Black pepper
Black pepper isn’t just something that goes with salt. When freshly ground, it’s incredibly piquant and even spicy, and it has potent effects on lipid oxidation and carcinogen formation.
Black pepper extract reduces LDL oxidation in vitro.1
When fed to pigs, black pepper raises HDL levels (“good cholesterol,” or at least a marker of good metabolic health).2
When added to beef patties before cooking, black pepper reduced the formation of heterocyclic amines (a potential carcinogen).3
My favorite way to season steak is still salt and lots of black pepper. Nothing else is needed.
Turmeric
Despite its vibrant yellow color, turmeric is actually a rather mild spice. It’s a little spicy, a little bitter, and it certainly has a unique aroma, but by itself it just doesn’t taste like very much at all. It’s typically combined with other spices to make curry powder.
As a health supplement, it’s extremely powerful.
Turmeric appears to be effective against arthritis.4
When added to meat during or prior to cooking, turmeric reduces the formation of heterocyclic amines.5
My favorite way to use turmeric is with black pepper. In fact, black pepper “activates” turmeric, making it far more effective in your body. Soft boiled eggs tossed in turmeric, black pepper, and salt is an excellent way to obtain the health benefits of turmeric without having to cook up an elaborate Indian curry.
Cinnamon
There are two types of cinnamon. Ceylon, or true cinnamon, and cassia, which is what most “cinnamon” sold in the US actually is. Both taste like cinnamon and can be used in recipes interchangeably, but Ceylon is more complex, sweeter, and generally more subtle. I prefer Ceylon personally. It’s also worth noting that cassia has a decent amount of coumarin, which can thin the blood and harm the liver when eaten in excess. If you go with cassia cinnamon, don’t eat more than a teaspoon a day.
Ceylon is unique in that it contains a specific polyphenol that may have efficacy against Alzheimer’s.6
Cassia appears better for lowering blood glucose levels, although Ceylon is also helpful here too.7
Cinnamon in general can be very useful the morning after a bad night’s sleep by reducing the insulin resistance that normally accompanies poor sleep.8
Perhaps the world’s most expensive spice by weight, saffron is derived from the dried stigmas of the Crocus sativus flower. It imparts a unique golden hue and a flavor that I can only describe as grassy and sweet.
Considering its health aspects:
Saffron is notable for its mood-enhancing properties. Studies have indicated its potential effectiveness against depressive symptoms, possibly on par with certain conventional antidepressants.9
Saffron has shown efficacy in reducing waist circumference, lowering blood sugar, and improving sexual function.10
Additionally, saffron might have potential benefits for vision. Certain compounds in saffron appear protective against age-related macular degeneration.11
Use saffron sparingly in dishes like paella, biryani, or Persian rice. It’s also very nice in broth or chicken soup. You don’t need more than a small pinch to impart both color and flavor.
Cumin
Cumin has a long and rich history of culinary and medicinal use. Its distinctively warm, slightly bitter, and earthy flavor can be traced back to ancient Egyptian tombs and the kitchens of ancient Rome and Greece and later into the New World.
Cumin lowers fat mass, waist circumference, fasting blood sugar and insulin, and improves host of other metabolic markers in overweight women.12
Cumin seeds also possess antioxidant properties, which assist in neutralizing harmful free radicals in the body.13
Cumin shows promise in reducing symptoms of irritable bowel syndrome, according to a recent case series.14
While cumin is a cornerstone in many curry blends and chili powders, it’s great as a standalone spice. I highly recommend using whole cumin seeds, toasting them, and then grinding them for use in spice rubs on lamb or beef.
Paprika
There are many varieties of paprika, but they all come from ground dried peppers. Some are hot, some are mild, some are sweet, and some are smoked. They all confer a brilliant red hue to the dish, a floral fragrance, and an enormous antioxidant profile.
Paprika is loaded with lutein and zeaxanthin, which may improve cognitive function and eye health.15
Paprika is known for its antioxidant-rich profile, reducing carcinogen formation during cooking.16
I love putting paprika in almost everything. As I said before, there’s a paprika for every occasion. Smoked paprika can replicate the smokiness of great barbecue. Hot paprika can rival cayenne for sweet heat. Sweet paprika is fruity, tart, and bright, while mild paprika is very subtle but can contribute color and fragrance to a dish.
Sumac
If you need something acidic, something citrusy, and you don’t have fresh lemon or lime juice and you’d rather not use vinegar, try sumac. It’s how the Romans added acid to their dishes before lemons made it to the Empire. As a nutraceutical, it shows some promise.
Sumac lowers blood sugar, fasting insulin levels, and insulin resistance, although the results need to be confirmed with further studies.17
1000 mg of sumac a day reduces diastolic blood pressure in overweight adults.18
2000 mg a day lowers fasting insulin, inflammatory markers, and improves liver fibrosis and liver enzymes in patients with non alcoholic fatty liver disease.19
Most recipes involving sumac are African or Middle Eastern, but there’s no reason you can’t use it for any dish that needs acidity. It goes great in BBQ rubs, on lamb, or on chicken and fish.
Cardamom
Cardamom is known for its intensely aromatic, even “sweet” flavor. There are two types: green and black. Green cardamom is lighter and more delicate, with a sweet, eucalyptus note. Black cardamom is more robust, with a smoky character.
It’s impressive as a nutraceutical:
Cardamom lowers triglycerides and improves liver antioxidant status.20
Cardamom has broad efficacy against metabolic syndrome.21
There’s evidence suggesting cardamom’s potential in helping lower blood pressure, particularly in individuals with elevated levels.22
Cardamom typically appears in desserts of all kinds, but I also like adding a touch of it to chili. Gives it a real interesting flavor profile.
Coriander
Coriander is the dried seed from the cilantro plant. The seeds provide a warm, nutty, slightly citrusy taste that works well in Mexican cooking, marinades, and broths but tastes almost nothing like cilantro the herb. It also provides some health effects:
Coriander seed powder reduces triglycerides and blood pressure in overweight patients.23
The seeds may also reduce lead-induced oxidative stress in the brain, at least in rats.24
Coriander may even have efficacy against anxiety.25
Any Mexican cooking involving beef almost requires coriander seed to make an appearance. If I’m marinating skirt or flap steak, I’m including coriander (along with garlic, lime juice, and cumin).
Cayenne
Cayenne is a dried hot pepper. It’s known for its fiery heat, which is due to its high concentration of capsaicin. This bright red spice adds both zest and depth to dishes. The really good stuff also has some sweetness. As for the health effects:
Cayenne is a bit of a “broad spectrum” nutraceutical, positively affecting almost everything you can imagine.26
When added to meat before/during cooking, cayenne inhibits the formation of carcinogens.28
Cayenne’s unique heat profile makes it a perfect addition to spicy dishes. It’s not so hot that it overwhelms the flavor, but it’s potent enough to taste even just a sprinkle. I really like finishing a dish with a dusting of cayenne.
No single spice does everything. Rather than choose your spices based on the potential health benefits, choose spices that will make the food you’re cooking taste great, and trust that the benefits will emerge on their own. If there’s one lesson to learn, it’s that every culinary spice also has nutritional applications and effects.
What are your favorite spices, folks? How do you like to use them?
“‘Mark, your observations about not taking chances are spot on. I wish I’d learned much earlier in life the benefits of getting outside my comfort zone. Anthony Bourdain, the renowned chef and life observer was quoted as saying, “Embrace fear; know your strength; live with purpose.” Words to live a fuller life by.“
I consider myself a “forward-thinking” guy. Meaning, I focus on what I’m pulling towards rather than dwelling too much on things gone by.
If that’s you too, don’t worry—we always have new, exciting projects in the works!
But, as we make our way through the second half of 2023—and I embark on a new decade after turning 70—I wanted to take a moment to recognize and celebrate some milestones. I also want to express my sincerest gratitude and how proud I am of this community.
As many of you know, a foundational part of this community and one of my passion projects is thePrimal Health Coach Institute. Founded in 2014, we were the first institute to bring ancestral health to the coaching industry and have been leading the way ever since. In large part because of PHCI, it’s no longer “just me and my blog” advocating for Primal eating and living.
Together Is Better
At thePrimal Health Coach Institute, we’ve graduated thousands of Certified Primal Health Coaches in 75 countries around the world. Our coaches span not only the globe but also diverse backgrounds, age groups, and areas of passion and focus. Such diversity amidst a shared calling—helping folks live and eat in ways that position them to thrive—is a powerful, beautiful thing.
To honor this diversity and better support coaches in supporting others, we now offermultiple paths for pursuing your dreams. So long as your knowledge and skills are solid, there’s no one “right way” to create a purpose-driven, profitable coaching career. Your optimal path may fall along traditional, entrepreneurial, medical, fitness, or corporate lines—or reflect an angle unique to you.
As our suite of courses and programs continues to grow,these pathsoffer a roadmap. You can stick to a designed-for-you trajectory or customize and combine as you see fit.
Whichever path you choose, rest assured that we’re working behind the scenes to continuously improve, update, and evolve our offerings and curriculum. We also put tremendous thought, care, and energy into forging new, exciting, purposeful collaborations.
We want PHCI students and grads to have the best—the best instruction, the best resources and support, the best opportunities. Intentional partnerships and places of synergy make that possible.
We’ve partnered with:
Integrative Primary Care Physician and Certified Primal Health Coach Dr. Judith Boyce, who recently retired from her medical practice to develop health and longevity coaching programs and retreats for women over 50. As the instructor of ourHealthCoaching in Medical Practices Specialist Certificationcourse, she provides insider knowledge from 40+ years in healthcare to help you launch your career as a health coach in a medical practice.
Registered Dietitian and Certified Primal Health Coach Martha Tettenborn, who leverages her personal health journey and professional experience as a cancer keto coach. As the instructor of ourFunctional Therapeutic Diets Specialist Certificationcourse, she trains coaches to implement therapeutic diets (such as ketogenic, paleo, and elimination diets) and adapt nutritional strategies to support people with conditions such as autoimmune disorders, food sensitivities, and metabolic imbalances.
Cardiologist and New York Times bestselling author Dr. William Davis, who—after 25 years of practicing cardiology—realized he was in the business of dispensing prescription drugs and procedures, not health. As the instructor of ourHuman Intestinal Microbiome in Health and Disease Specialist Certificationcourse, he helps coaches deepen their understanding of the human microbiome and its impact on physical and mental health. He also teaches coaches to guide clients in improving digestive function, immune system resilience, and overall wellness through microbiome-focused interventions.
And, for those excited about Primal movement:
Our fitness programs train experts in movement patterns that are fundamental to human biomechanics and optimal living. They teach you how to design effective workouts that improve mobility, strength, and endurance—covering fitness for every age and every stage.
Brad Kearns, New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 ranked USA age 55-59 high jumper, and former US national champion and #3 world-ranked professional triathlete. Brad developed ourPrimal Fitness Coach Certificationcourse. In addition to teaching you how to coach clients to achieve fitness for health and longevity, this course includes comprehensive business support—providing a competitive edge when building a fitness business.
Ashleigh VanHouten, one of the very first Certified Primal Health Coaches and author of Carnivore-ish and It Takes Guts, brings her extensive knowledge and background in swimming, powerlifting, CrossFit, and nationally ranked figure competition to ourStrength Training for Women Specialist Certificationcourse. As the course instructor, she gives fitness coaches the tools, resources, and know-how to address the physiological, hormonal, behavioral, mental, and cultural factors that come into play when coaching women—filling a high-demand niche that continues to grow.
As with all our courses and programs, everything above blends best practices in curricular development and delivery, business training and tools, opportunities for networking and community, and the elite-level knowledge of experts at the top of their fields.
Opportunities Abound
And that’s not all! Part of what makes this work meaningful and fun is never settling for “good enough.” Sure, we’re excited about and proud of all we’ve created. And, I take pride in my knack for spotting and seizing new opportunities. Heck, I’ve built my entire career and much of the past 70 years around that very thing.
The PHCI team backs me up in this and makes it happen. Together, we ensure those opportunities come to life and you hear about it. A few recent ones:
We partnered with Simplex Health to offer aHealth Coach Internship Programfor students and grads looking for invaluable hands-on experience and a stepping stone to future employment opportunities as part of a collaborative healthcare team.
We created a live, interactive,Mentored Board-Certification Programto prepare you to become a National Board-Certified Health and Wellness Coach (NBC-HWC).
We collaborated with Coach Catalyst forPrimalPro, a ready-made coaching app that can be customized to your brand and to individual client needs, while also supporting coaches looking to run challenges and scale their business.
More to Come… in Community
And, of course, the journey’s only and always just beginning. There is no final iteration—only continuous evolution within a global, ever-expanding community.
In April, our team attended and connected with so many of you at KetoCon. And throughout the year, we cultivate community, connection, and conversation on theHealth Coach Radio Podcast. Our most listened-to episodes in 2023 so far include:
Reviewing the past months and decades, I can say with confidence and heart that we’ve created something truly exceptional.
We’re expanding in ways that honor, safeguard, and build on that. We’re watching the industry. We’re listening to you. We’re committed to making PHCI better and better—helping coaches earn a great living doing what they love while changing lives in the process.
Before jumping ahead to what’s next and new, I’m taking a minute to take this in. The past achievements. The world-class coaching programs and collaborations. The continued growth of our awesome, awe-inspiring community.
You are part of this. You are making an impact in the name of health, vitality, and living more fully.
I consider myself a “forward-thinking” guy. Meaning, I focus on what I’m pulling towards rather than dwelling too much on things gone by.
