Tuesday, October 31, 2017

His & Hers Athleisure + $200 Stitch Fix Giveaway

Hi, guys! Happy November! I have a fun blog post + GIVEAWAY for you this morning! 🙂

As you might know, Mal and I are huge fan of Stitch Fix and really look forward to receiving our monthly “fixes” in the mail. He loves fashion, and I hate shopping, so it’s a win-win for the both of us. I mean, stylish apparel, selected with our personal tastes in mind, arrives right to our front door. It doesn’t get easier or better than that!

When it comes to opening our fixes, it’s always a fun event, but Mal and I handle things quite differently.

I typically open my fix as soon as it arrives. I open the box, immediately look at the style card, pull out each of the items to get a better look, and then let the box sit untouched for a few days before I eventually try everything on and make some decisions – only because I know I’m running out of time and need to send back the unwanted items to Stich Fix.

Mal, on the other hand, waits days until he even opens the box. Not because he’s not excited about it, but because he needs to find the perfect time and right state of mind to make important fashion decisions.

Mal takes out each piece and then immediately tries it on. We always have “fashion shows” for each other to get the other person’s opinion, so, after he gets my take, he makes a decision on each article of clothing. Once he’s made his choices, he finally looks at the style card. Isn’t it funny how opposite we are with how we handle our fixes?


Top left to right:

EZEKIEL Cleveland Fleece Jacket ($78) – KEEP: Mal loved this bomber-style jacket for work. He plans to wear it over collared shirts in the colder months.

ORIGINAL PENGUIN Braylon Leather Sneaker ($80) – RETURN: Mal was pretty close to keeping these sneakers, but he ultimately decided that he already owned a couple of pairs that were similar.

EZEKIEL Hammond Textured Hoodie ($75) -KEEP: Mal loves hoodies and wears them all the time – at the gym, school, hanging out with friends, and lounging around the house. He loved that this one was more high-end than his usual hoodies.

TAILOR VINTAGE Nathan Heathered Baseball Henley ($59) – KEEP: Mal loves a good Henley shirt, so this item was an easy “keep” for his wardrobe.

ALTERNATIVE APPAREL Cole Cotton Modal V-neck Tee ($38) – KEEP: Mal has a ton of worn-out v-neck t-shirts that need to be replaced, so this one was definitely a keeper. It’s super soft!

Above: EZEKIEL Hammond Textured Hoodie // TAILOR VINTAGE Nathan Heathered Baseball Henley 


NOISY MAY Yasmin Open Back Detail Knit Top ($36) – RETURN: I was pretty close to keeping this top, but I wasn’t sure how much I’d really wear it (plus, it was handwash-only), so I passed.

T4T Emory Jogger ($48) – KEEP: The second I touched these joggers, I knew I wanted them in my life. They’re so incredibly soft!

ANDREW MARC PERFORMANCE Rosella Mesh Back Performance Legging ($50) – RETURN: I really liked these leggings, but they were too long. Whomp whomp.

MELLO DAY Josh Knit Top ($46) – KEEP: I immediately loved the style, color, and texture of this top. It’s so cozy, and I know I’ll wear it a ton with jeans and leggings.

KEDS Champion Novelty Lace up Sneaker ($55) – RETURN: I love KEDS, but I’m generally not a fan of sparkles, so I sent them back.

Above: MELLO DAY Josh Knit Top

Giveaway time!

Here’s your chance to win a $200 Stitch Fix gift card! 

To enter: Sign up for Stitch Fix, if you haven’t already, and fill out and/or update your Stitch Fix style profile (which is free!). Both existing and new Stitch Fix customers have a chance to win, including the special guy in your life! 🙂 Then, just leave a comment on this blog post telling me how you open your Stitch Fix boxes. If you’re a new customer, just let me know that you filled out your style profile. I will randomly pick a winner next week. Good luck!

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6 Ways Primal Types Can Observe Halloween

Inline_Primal_HalloweenI’ll take the holiday bait today. It’s true…with its emphasis on candy consumption, many Primal types feel lost on Halloween. They don’t know what to do with themselves.

The costumes are fun, and being with friends is always a good time, but how should they react to all that sugar? It’s a hard thing.

Luckily, today I have 6 ways you can observe Halloween while staying true to your Primal roots.

Do Some Ancestral Reenactment

Everyone knows, deep down, that going Primal is really all about re-enacting ancient hunter-gatherers. Personally, my mode of communication and utilization of Internet technology is a source of deep shame. I’d much rather cite PubMed entries while sitting around a campfire. If I could, I’d smash my laptop, renounce antibiotics, toss my toothbrush. That I cannot find the courage to do so is slowly killing me on the inside.

But I can’t. I’m in too deep. So I use Halloween as the one day out of the year that I can fully embody the paleolithic hunter-gatherer that yearns to burst free. I suggest you do the same. Put on a loincloth. Grab an atlatl. Contract a parasite. Live the dream, if only for one night.

Dress Up As Your Favorite Obscure Ancestral Health Community Celebrity

Sure, almost no one will get your costume. But when you meet someone who does, you’ll know you have a friend or lover for life. A few ideas:

Robb Wolf: Wear a jiu jitsu gi and a big broad smile; refer to everyone as “folks.”

Mark Sisson: No shirt, paint-on abs, and a frisbee.

Chris Masterjohn: Carry a cup of egg yolks, and hand out vitamin K2 capsules.

Bill Lagos: Blue blockers and a blow torch.

Peter Attia: Ride a road bike while wearing only a speedo and carrying a gallon bag of cashews.

Stephan Guyenet: Wear a peasant’s burlap tunic, and carry around a dinner plate containing boiled cabbage, boiled chicken breast, boiled potato.

Petro Dobromylskj: Dress as a molecule of palmitic acid.

Emily Deans: Doctor’s lab coat made of mammoth fur, stethoscope made of bone; hand out samples of magnesium glycinate and SSRIs.

Michelle Tam (NomNomPaleo): Carry an Instant Pot filled to the brim with Red Boat fish sauce.

Richard Nikolay: Naked, dusted with raw potato starch, with Bitcoin hash emblazoned in Sharpie across chest.

Give Out Healthy Primal Treats To Trick-or-Treaters

There’s nothing kids love more than healthy treats on Halloween. Some options that the kids in our neighborhood just love:

Teaspoons of Cod Liver Oil: Keep capsules on hand for kids with costumes that restrict mouth access.

Raw Liver Shake: Blend up some raw liver (beef, lamb, or chicken) with a little OJ and frozen blueberries. Serve in tiny, decorative Dixie cups.

100% Cacao Dark Chocolate: Everyone knows that kids love chocolate.

Kale Chips: Fill a big serving bowl with loose kale chips and let the kids grab as many as they like.

Mini Bottles of Natural Dry-Farmed Wine: Reduced alcohol content makes it perfect for minors.

Dark Chocolate Covered Brussels Sprouts: Fill snack-sized Ziplocs with 3-4 Primal “truffles.” Tell them to eat it quick before it melts!

Magnesium Oil Spritzes: Spray everyone who comes to the door. Tell the irate parents it will help their kids sleep, so they should thank you.

4-inch PVC Pipe Sections for Foam Rolling: As kids approach, be rolling out your quads as an example. Actual foam rollers are best but get rather expensive.

Single-Serving Kerrygold Butter Slivers: Just cut each stick of butter into 8 pieces, wrap in foil, keep in fridge, and hand out. Tell them it’s expensive and they should appreciate it.

Offer Lessons in Evolved Fear

In this Sunday’s Weekend Link Love, I linked to an article about the evolution of fear. It turns out that most of the things we innately fear, like snakes, spiders, heights, the dark, and deep water correspond to real dangers faced throughout the course of human evolution. Halloween is the perfect time to give a lesson on how it all works.

Gather three tarantulas, three black widows, two scorpions, one snake (ideally not venomous), 1000 fly larvae, two bats, and assorted cobwebs and other bugs. Set up shop on the edge of a rocky cliff. The possibilities are endless.

Rail Against the Sins of Sugar Consumption On the Busiest Trick-or-Treating Corner

Now’s the perfect time to change hearts and minds. Dress in your Sunday best, grab a big sandwich board sign, and scrawl quotes from Gary Taubes and yours truly. Wear the sign and hit the busiest trick-or-treating street near you.

Hand out printed out copies of “The Definitive Guide to Sugar.” Have the article on sugar alcohols handy in case you get into nuanced discussions.

Tell kids that “Sisson saves” and “Gary loves you but hates the sin.”

Burn a pile of granulated sugar in the street. Make sure it burns, rather than turns into delicious caramel.

Hand out stevia packets.

Go On a Candy Bender

It’s Halloween night. Your kids are down for the count, having eaten their nightly allotment. Cleaning up, you come across a Baby Ruth candy bar. It used to be your favorite one. In your heyday, you’d go through five King-Sized bars every week. How long has it been?

You’re doing so well. You just read The Keto Reset and finally beat that stall you hit a few months back. The weight’s flying off, and by the looks of it appears to be almost all lost body fat. Your wife’s even taken notice. You feel her eyes all over you, lingering in the best of ways.

One can’t hurt…. You unwrap it, take a bite. You take another. And another. It’s gone. You’re on to the next one.

You hit the chocolates first. Snickers, Kit-Kat, Milky Way. Then the fruity candies: Skittles, Starbursts, Sour Patch Kids, Sweet Tarts. Then the weird stuff you hated as a kid. candy corn, Twizzlers, Tootsie Rolls. You don’t care anymore. You eat it all.

Your child’s stash exhausted, you move onto the drug stores. CVS is selling fun-sized Three Musketeers for a buck a bag. You don’t even like nougat, but you buy out the store anyway. That’s the last thing you remember.

Three months later, you have no teeth. Your insulin is so high you can feel it. All the weight’s back on, and more. You stumble to a pay phone and dial your house. A stranger picks up. “There’s no one here by that name.”

Well, that’s it for today. If you’ve got any other ideas for observing Halloween as a devoted Primal type, share the joy below.

Thanks for stopping by today. Happy Halloween, everybody.


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Honeymoon: Part Two

This post is sponsored by Princess Cruises and SheKnows Media


If you missed part one of our honeymoon with Princess Cruises, click here!

We dressed up for formal night and found a deserted deck to take some photos. The setting (other than the killer breeze) was absolutely gorgeous. Nothing but miles and miles of ocean and sky with a sun setting in the distance.

We crossed the ship, paused to watch the sunset (so many sunsets!)

And headed to one of the on-board restaurants called SHARE by Curtis Stone. Unlike the more formal dining room, SHARE was designed to look like a swanky modern restaurant. I loved the ambiance! There was a nominal cover charge to dine in SHARE as well as the other two speciality restaurants, Salty Dog Gastropub and Crown Grill, a seafood and steakhouse. We found this to be well worth it for a change of scenery and menu.

We had wine and six courses – from cheese and olives to gnocchi to seared trout, pork tenderloin, and dessert – toffee cheesecake! I loved the creative variety, and it was lovely to have a change of scenery.

The next morning we did a simple room service breakfast since we had an early excursion departure. I had cereal and milk with fruit!

Soon we had pulled into port at Mazatlán!

We hopped off the ship and boarded vans to a resort for cooking and dancing!

I don’t think I have ever had a margarita that early in the morning before!! But when in Rome…

We made homemade ‘ritas, and then five kinds of salsa plus guacamole!

I loved that we had choice of ingredients and style (obvi we left out the raw onions). Our salsas turned out quite well!

After our class and a short salsa lesson, we hit the pool and the beach for a little R&R. Since our class had been outside, we were all sticky and sweaty and jumping in the pool felt SO refreshing!

Likewise, after we were back on Ruby Princess, we took a dip in the pool. It was still very hot in Mexico! Check out how the pool can overflow to the deck to avoid spilling onto the deck in the ocean waves!

The views when we left Mazatlán were just stunning!

And with that, we set sail for Cabo San Lucas!

This post and our cruise were sponsored by Princess Cruises and SheKnows Media

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Clean Eating Cinnamon Butternut Squash Fries Recipe

This clean eating cinnamon butternut squash fries recipe makes a fabulous snack! Particularly for this time of year!

And the best part? You can totally find these types of cut veggies all pre-cut for… Read more →

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Monday, October 30, 2017

5 for Monday – Israel Edition

Hi, guys! Happy Monday and greetings from Israel! 🙂

I’m having such a great time here and couldn’t wait for my usual “5 for Friday” blog post, so I decided to bump it to today, so I can tell you a little about some of the incredible experiences I’ve already had here. It’s only day 4 of the trip, and I have SO MUCH to tell you guys! Here are just some highlights!

FASCINATING – Jerusalem. What an experience. On Saturday, we explored Jerusalem and some of the world’s most sacred places. It was emotional, beautiful, and an experience I will never forget. I still can’t believe I had the opportunity to visit. Never in a million years did I think I would visit Jerusalem. I was raised Catholic and religion was an integral part of my life growing up, so many times throughout our visit, I stopped and made it a point to take it all in. And, of course, I’m so incredibly grateful for this once in a lifetime experience. It wouldn’t be possible without you guys, so thank you for supporting me and following me on all of my life adventures.

Photo: Or Kaplan

FOOD – One of my favorite meals in Israel so far: Sabich! It’s a popular pita sandwich stuffed with fried eggplant and hard boiled eggs as well as other delicious ingredients – everything from artichokes and potatoes to figs and pickles! Fun fact: The word “Sabich” comes from the Arabic word for “morning”, so Israels often eat these sandwiches for breakfast.

FITNESS – Running through the markets of Tel Aviv! We ran with a group called Reaction Club, and they were SO FUN! We ran through the streets of Tel Aviv and finished at the beach with a dance party. It was easily one of the coolest fitness activities I’ve ever experienced!

Sneakers: Brooks Glycerin

FAVORITE – Bamba! These peanut butter puffs are a popular snack in Israel, especially with babies and little kids. And, my gosh, they are delicious. If you love peanut butter, you will lovvvvee these! Related: I heard Trader Joe’s recently started to sell Bamba. I’m planning to bring some home from Israel, but I’m glad to know I can find it at TJ’s now!

Photo: Or Kaplan

FRIENDS – The influencers on this trip are phenomenal. Vibe Israel picked such a great group! We’ve had a lot of fun already, and I know these guys are people I will keep in touch with in the future. Left to right: Jorge, Rebecca, Charlie, me, Danny.

Photo: Or Kaplan

That’s it for now – just some quick highlights from the first three days. I have lots more to tell you! In the meantime, be sure to check back tomorrow for a fun giveaway! 🙂



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Dear Mark: Keto Carb Timing, Fat-Burning Aerobic Zone, Stored vs Dietary Fat

Dear_Mark_Inline_PhotoFor today’s edition of Dear Mark, I’m answering three questions from readers. First, why do I recommend that keto dieters (and low-carbers in general) position their carbohydrate intake shortly after their workouts? If it’s to refill glycogen stores, aren’t they already depleted by virtue of us being low-carb? Second, do my current 180-age aerobic HR recommendations clash with the original PB “move frequently at a slow pace” recommendations? And finally, how does the body decide what to do with stored versus dietary fat?

Let’s go!

Peloncito wondered:

Here’s a question I’d love someone to answer: there’s a lot of discussion in the book about timing any carbs you consume for when ‘glycogen suitcases’ are open, i.e. post-exercise. This makes perfect sense with Primal Blueprint, but now I’m wondering, do you even HAVE glycogen stores on Keto? Wouldn’t the 20g or carbs you’re eating get burned right away for energy, never allowing you to make any? Surely the body wouldn’t activate gluconeogenesis just to make a little spare glycogen for an emergency? Following that logic, why would it matter when you eat carbs, if you do – surely they’re going straight into virtually empty ‘suitcases’ any time of day?

Glycogen stores get smaller and emptier on keto. It’s true.

But they’re still there. And you generally have some glycogen on keto. Muscle glycogen is only used locally. You won’t pull biceps glycogen to provide power for your quadriceps. Biceps glycogen can only power the biceps. Furthermore, glycogen is primarily used to enable intense, protracted movements. The average person won’t burn much muscle glycogen walking to work, lifting shopping bags, and performing other common everyday movements. Becoming keto- and fat-adapted makes you even less likely to use glycogen for everyday movements. You’ll reserve that precious glycogen for the times you truly need it—sprinting, lifting heavy, running hard and long.

What does hard training do? Why is the training window so crucial for keto dieters looking to eat some carbs?

It expands glycogen stores. The more you train, the more glycogen you can store.

It depletes glycogen. The harder you train, the more glycogen you use, and the more carbs you need to replenish it.

It increases glycogen synthesis. Without exercise, dietary carbs aren’t as likely to become glycogen. Training upregulates your conversion of carbs into glycogen. You turn more carbs into glycogen after training than after sitting around.

Another reason taking it post-workout is so important? This enhanced glycogen synthesis doesn’t last long. After just 2 hours post-workout it slows by 45%, even in the presence of high levels of glucose and insulin. So, while you can synthesize glycogen at any time of the day, it gets a whole lot more efficient and effective after a workout session.

Derek asked:

Recently finished the book and sensed this clarifying blog post was its thesis.. I do still have a question from the keto reset text.

A proposed part of the keto plan is fat burning exercise at an intensity target of 180-age (if I correctly recall).

This seems a rather high intensity compared to the “move frequently at a slow pace” (approx 55% of Max HR) prescribed in the PB. Cortisol spike alert ?

Am I misinterpreting the fat burning exercise suggestion in 21D KR?

No, that’s right.

In the earlier days, I recommended 55%-75% of max HR, not just 55%. 55% was the absolute low end that could still be considered exercise.

In Primal Endurance, I clarified my “cardio” recommendations to focus on the 180-age target. This isn’t actually all that different from what I recommended back in the day.

The updated message is that ANY movement contributes to aerobic fitness and the MAXIMUM heart rate to promote fat burning, increased aerobic capacity is 180-age in beats per minute. In many cases, this falls pretty close to 75% of max as it happens.

Pcskier asked:

Just finished the book. Still confused on one point. Once the carbs/excess glucose are gone, body switches to fat/ketones. But what differentiates our bodies from burning stored fat vs dietary fat? Every time I eat I wonder were this increased (but not by much…I was already very primal) fat is going to go.

Dietary fat takes precedence over stored fat. You burn it and store what’s left over. If you have more energy coming in than you’re expending, you’re going to store. If you have less energy coming in than you’re expending, you’re going to turn to your adipose stores.

This is why eating actual meals and limiting snacking or grazing is so helpful for fat loss. Without calories coming in, you have to turn to your stored body fat. It also explains why people have so much weight loss success with keto—becoming fat-adapted tamps down the hunger and makes skipping meals a breeze.

As far as ketones go, they aren’t “free.” Their presence actually reduces lipolysis (the liberation of free fatty acids from adipose tissue). This is completely normal, not pathological; as ketones are a form of energy or fuel, their availability abrogates the need for more energy from adipose tissue. Reducing lipolysis also keeps ketone levels from getting too high.

That’s it for today, everyone. If you’ve got any more questions, send ’em along. If you have input on today’s questions, chime in down below.

Thanks for reading!


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Honeymoon: Part One

Sunday, October 29, 2017

Easy Acorn Squash Eggs Nests

Just because I’m not eating eggs right now, doesn’t mean you can’t! FYI: I’m still experimenting with the eggs and acne stuff. Before I make any conclusions, I want to get through another cycle or two to see what happens with my skin. I’ll be sure to keep you guys in the loop!

Besides Kraft Mac & Cheese and Ramen Noodles, one of the first things I ever learned to cook was Egg-in-a-Nest. Rewind to 12-years old, when flipping an egg inside a piece of toast was the most impressive thing I could do in the kitchen! (Some days, I still think it is!) That trusty Egg-in-a-Nest stuck with me throughout high school, into college (Kegs ‘N’ Eggs anyone?), and beyond. I still remember “wooing” Mal with that recipe when we first moved in together. Ok, then I almost burnt down our apartment, but that’s another story for another day (or you can just read it here).

Thankfully, I’ve come a long way since my good old Egg-in-a-Nest days – and now I’ve given it a bit of an adult (?) upgrade. If you love fall, breakfast, and all things inspired by nostalgia like I do, this recipe revamp is just the one for you. These Acorn Squash Egg-in-a-Nest are a delicious spin on a classic and perfect for weekend brunch or even a simple weekday breakfast (just prep ahead and reheat). I hope you enjoy this recipe!


  • 1 acorn squash
  • 1 ½ tbsp pepper (separated)
  • 1 ½ tbsp salt (separated)
  • 2 tbsp olive oil
  • 6 strips of uncured bacon
  • 6 large eggs


  1. Preheat oven to 425 degrees F.
  2. Slice the top and bottom off of the acorn squash and then cut into six ¾-inch-ish rings. Remove the seeds and “guts” from the acorn squash rings and then place them on a baking sheet covered in parchment paper.
  3. Using the olive oil, coat the squash rings front and back. Next, take the 1 tablespoon of both the salt + pepper and sprinkle on top of the rings. Place the bacon around the center of the ring. Bake for 15 minutes.
  4. After 15 minutes, reduce the heat to 350 degrees. The bacon will have shrunk, so you may have to reshape it around the squash ‘nest.” Then, place an egg in each “nest” and sprinkle with remaining salt and pepper. 
  5. Return nests to the oven at 350 degrees for another 18-20 minutes, depending on how runny you like the yoke.

Makes 6 servings

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Weekend Link Love — Edition 475

Home » News

October 29, 2017

Weekend Link Love — Edition 475

By Mark Sisson


weekend_linklove in-lineResearch of the Week

Muscle strength predicts health outcomes in older folks.

Women who are too skinny may risk early menopause.

A daily cold shower is good for your psychological health.

We intuitively know how many lay opinions it takes to outweigh an expert’s opinion.

Contrary to previous results, a new study finds no evidence that women’s preference for facial masculinity changes with their hormonal status.

Type 2 diabetics who restrict carbs and walk after meals see improved glucose tolerance and endothelial function.

Mild cold exposure lowers insulin.

A rosemary polyphenol increases muscle glucose uptake and activates AMPK.

New Primal Blueprint Podcasts

Episode 192: Mark Sisson and Joe De Sena: I chat with Joe De Sena, creator and founder of the world-famous Spartan Race.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Interesting Blog Posts

Is there consciousness after death?

Lyme disease may trigger celiac.

Media, Schmedia

Recipe writers often lie about how long it takes to caramelize onions. Why?

Some NBA players are going vegan and vegetarian. Curious to see how it goes for them.

Everything Else

Amazon drones to deliver statins directly to gaping mouths.

CRISPR 2.0 is here, and it’s apparently better than ever.

Migraines may be a self-defense mechanism against oxidative stress.

42% of American kids under the age of 8 have tablets.

The US wastes about 50% of its healthcare spending.

Will you worship an AI god?

See? Sprinting can save your life.

Things I’m Up to and Interested In

Podcast I dug doing: The one with Thor Conklin where I discussed achieving mental clarity.

Podcast I dug listening to: Krista Tipett interviews physician Atul Gawande about what makes life worth living (and ending).

Study that didn’t surprise me: Patients who used statins were more likely to develop diabetes over ten years, even after controlling for baseline diabetic markers.

Article I’m reading: “How evolution designed your fear

News I did not enjoy: Roundup is showing up in people’s blood.

Recipe Corner

Time Capsule

One year ago (Oct 29 – Nov 4)

Comment of the Week

I agree with the wolf in the cartoon, and I react like that regarding other things as well, such as babies in covered strollers. But coudn’t you also direct the ‘The hell is he doing?’ towards the guy doin 5 sprints at the beach with small breaks in between?

-Got me there, Troels.

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