Wednesday, February 15, 2017

Overnight Carrot Cake Protein Oatmeal

Good morning!

One of my DTFN clients recently professed her love for overnight oats to me and said she wanted them on her plan every week. Now that she’s approaching her 6th week of her plan, I realized our database was just about out of new overnight oat recipes for her to try.

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I wanted to make sure she could have her beloved oats for the rest of her plan, so I created a recipe for Overnight Carrot Cake Protein Oatmeal. It’s quite the delicious recipe, and it’s super satisfying with a healthy (and balanced) dose of protein, carbs, and fat. You can also make this recipe dairy-free by using your favorite (non-dairy) protein powder or collagen. Enjoy!

OVERNIGHT CARROT CAKE PROTEIN OATMEAL

Ingredients:

  • 1/3 cup rolled oats
  • 1 scoop (30g) vanilla or coconut protein powder (I used SFH)
  • 1/2 cup unsweetened almond milk
  • 2 tbsp grated carrot
  • 1 tbsp chopped walnuts
  • 1 tbsp unsweetened coconut
  • 1 tsp raisins
  • 1 tsp maple syrup
  • 1/2 tsp chia seeds
  • 1/2 tsp cinnamon
  • pinch of nutmeg

Directions: Combine ingredients in a mason jar or container with lid. Refrigerate overnight. In the morning, grab a spoon and eat, or warm in the microwave first.

Makes 1 serving

Macros: P 26 C 29 F 13

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5 Apps That Will Help You Eat Better

There are so many nutrition and fitness apps hitting the market that you just don’t know which to try. I set out to find some apps that may not be on your radar and are worthy of space on your smartphone.

 

HealthyOut

Cost: Free

There are now more options than ever for healthy eating when dining out. This app helps you find the best dishes at both chain and non-chain restaurants. Categories include heart healthy, high protein, lactose free, low calorie, low fat, vegetarian, vegan, and more. It’s a quick and easy way to sift through long menus to find choices that are better for you.

 

Food Intolerances

Cost: $5.99

If you have strict dietary intolerances or allergies, this app may be right for you. Those who have conditions like histamine intolerance, fructose malabsorption, sorbitol intolerance, gluten sensitivity or low FODMAP diet will likely find it a helpful tool. The database of hundreds of foods tells you if the food is allowable with the food sensitivity. A con of the app is that it categorizes all processed foods the same, such as a regular tomato sauce verses one that was created specifically to be low FODMAP-friendly.

 

Lifesum

Cost: Free

When it comes to making healthy changes to our own habits, many nutrition experts will tell you to make small, attainable goals. Once you keep up with a small change for at least 6 months, it becomes a habit. This app helps you attain these small goals, by setting reminders and providing feedback on how to improve your diet.

 

Luvo CheckIt

Cost: Free

CheckIt is a mobile nutrition label reader designed to help consumers make better informed and balanced food choices. The app works by scanning the barcode of any packaged food item, at which point the user is provided with insight on the food’s nutritional value along with responding to the burning question, “Is this product good for me?” The insight is pretty simple with a basic yes or no with an explanation of why, but a sliding scale in terms of a products healthfulness (like 0-10) would have been more useful. For anyone who wants quick feedback, it’s easy to use (just scan on the products barcode) and get a response within about 5 seconds.

 

Instacart

Cost: Free; Delivery: from $5.99

Looking to save time in your insanely busy schedule? This app allows you to find recipes, ingredients and order groceries for delivery within an hour. An Instacart personal shopper will pick up your order for you (think Uber for groceries) and deliver them to your door. Instacart partners with grocers like Whole Foods, Costco, Rainbow Grocery and Target. You can even order at multiple stores in the same delivery. The app will save your grocery list, so it’s easy to re-order your favorites next time. Instacart is available in over 25 cities in the U.S. Deliveries start at $5.99, a similar price point to other grocery delivery programs.

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.



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Valentine’s Day Celebration + Romance Just Isn’t Our Thing

Good morning! I hope everyone had a lovely Valentine’s Day!

Mal and I celebrated with an early dinner at Scarlet Oak Tavern. We actually weren’t planning to do anything for the holiday, but then we forgot to use a gift certificate that we received for Christmas the last time we dined at Scarlet Oak, so we gave ourselves an “excuse” to visit again for Valentine’s Day. Hey, whatever works, right? 🙂

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Mal and I met at the bar and then ordered a round of drinks to start.

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While we looked over the menu, we caught up with the day and then exchanged Valentine’s Day cards. We kept things simple this year and promised each other we’d ONLY exchange cards. Mal and I both have a history of saying we’re not going to buy each other gifts for special occasions, only to “surprise” each other with an actual present. We BOTH kept our promise this year!

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Mal’s card was super sweet and played off his math “abilities.” Well, lack of math abilities…  let’s just say it’s a good thing he’s a history teacher! Haha!

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My card played off Quinn’s recent obsession with comparisons. His current favorite is: “Big, bigger, BIGGEST,” which he yells at the top of his lungs, so this card was perfect. (Inside it said “HAPPIEST!”) Mal loved it.

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After we exchanged cards, we shared our favorite romantic moments from our relationship. I initially suggested creating a Top 10 list, but neither of us could come up with that many! Ha! It was actually pretty hilarious and just goes to show you how un-romantic we are. Obviously, we love each other like crazy, but I guess the whole romance thing just isn’t our style. I dunno. We’re happy and it works for us! 🙂 Anyway, Mal and I manged to come up with five things for our list.

Our Top Romantic Moments

  • Our engagement weekend in New York City. Mal totally surprised me with an engagement, and we had such a nice time wandering around the city that weekend. Now NYC, especially around the holidays, is a special place for us.
  • The Infinity Bar on our honeymoon. My gosh it was beautiful. The chef even came out to introduce himself and made us a special dessert. It was definitely a romantic evening.
  • Dinner at Morimoto when we visited Oahu. It was an unforgettable meal, and we had such a great time. What a night!
  • Our first real date after Quinn was born. It was a whirlwind few months with a newborn, so it was a much-needed night out for a number of reasons!
  • When I was 41 weeks pregnant, standing in the kitchen of our old house in the middle of the night eating egg sandwiches on hamburger buns because my water had just broken. Everyone told me to eat something before going to the hospital, so Mal whipped up a couple of sandwiches for us. I don’t even think he was all that hungry, but he ate an egg sandwich with me anyway. I remember looking at Mal and thinking: Holy cow, THIS IS IT. This is the last time it’s just us.

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After that, our cheese plate arrived and we dug right in. Oh, how I love a good cheese plate!

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For my entree, I went with my go-to dish from Scarlet Oak: Salmon Caesar Salad. It’s seriously the best.

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Obligatory date night pic! 🙂

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Question of the Day

On a scale of 1-10 (10 being super duper romantic), how romantic do you consider yourself/your partner/your relationship?

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8 Alternative Therapies Worth Considering

Natural medicine on wooden table backgroundHere at Mark’s Daily Apple, I avoid writing off anything without first investigating it. I keep one foot in the “alternative” health world and one in the “conventional” realm, making sure to maintain a skeptical—but openminded—stance on everything. There’s no other way to do it, if you’re honest. At least as far as I can tell.

No, not every alternative therapy works. A lot of it is pure hogwash. But whether we’re talking about off-label uses of conventional drugs and illegal drugs, natural pharmacological agents, or downright outlandish-sounding interventions, some therapies are worth considering. Not trying, necessarily. Considering.

Without further ado, let’s take a look at some of them:

Curcumin for Depression

The standard treatment for serious depression is the antidepressant. For years, researchers have been trotting out studies which pit curcumin—the primary phytonutrient in the spice turmeric—against conventional antidepressants or placebos.

  • In 2014, curcumin improved symptoms in patients with major depressive disorder, showing particular efficacy in people with atypical depression.
  • In 2015, researchers discovered that curcumin raised levels of certain biomarkers with proven antidepressant effects.
  • Also in 2015, researchers found that curcumin made antidepressants more effective.
  • And this year, researchers again confirmed the benefits of curcumin in major depression.

Exercise for Depression

To their credit, doctors are quick to recommend exercise for the treatment of “physical” ailments like osteoporosis, obesity, diabetes, heart disease, arthritis, sarcopenia. It works, and it’s obvious and broadly accepted that it works. But evidence is emerging that exercise can also be an effective primary therapy for depression.

It’s especially good for people who don’t respond to SSRIs. In one study, 30% of folks whose depression did not respond to antidepressants experienced complete remission using exercise. In another, exercise improved self-rated sleep quality in depressed patients.

Psychedelics for Depression, Addiction, and Anxiety

Turn on, tune in, drop out… of your addiction, intractable depression, and crippling anxiety? Maybe.

In patients with terminal cancer, a single dose of psilocbyin (compound in “magic mushrooms”) abolished depression and anxiety. That’s “end of life” anxiety and depression, by the way—the realest stuff around. Other studies have similar results.

Ketamine is a powerful sedative that in smaller doses produces psychedelic effects. More recently, it’s emerged as a rapid antidepressant, with single doses abolishing drug-resistant depression within 24 hours and lasting up to three weeks.

Ibogaine is an African psychedelic whose characteristics make it untenable for recreation but promising for addiction therapy. It’s been used to produce remission of severe opioid addiction. It’s effective against alcoholism and nicotine addiction, and it shows promise against methamphetamine addiction.

It goes without saying that these are all powerful substances that also happen to be illegal in most places. Exercise caution. Several ibogaine clinics are doing good work in Mexico, so that’s an option.

Red Light for Joint Pain, Macular Degeneration, Thyroiditis, Cellulite, and Hair Loss

Shining infrared light on your bum knee and expecting anything to happen sounds ridiculous, right? Well…

There are other effects, too.

  • Applying red light to the eyes of seniors with macular degeneration significantly improved visual acuity after just two weeks. The benefits lasted for at least three years. Yes, years.
  • Applying red light to the skin covering the thyroid gland in patients with autoimmune thyroiditis for ten sessions improved thyroid function. Placebo did not.
  • A red light-enhanced comb appears to stimulate hair growth in both men and women with hair loss.
  • Red light may even help smooth out cellulite, though the jury is still out.

Fecal Transplants for Antibiotic-Resistant C. diff Infections

A friend of mine’s father passed from cancer a decade back. While the cancer ultimately did him in, one of the severest blows occurred when he picked up a nasty case of antibiotic-resistant C. diff in the hospital on a routine check with the oncologist. He was stuck there for weeks. Nothing worked. There’s no question he lost several months or years from dealing with the ramifications of constant watery diarrhea and poor sleep (from being woken up by his rumbling stomach).

I wish I knew about fecal transplants back then, because they are the single most effective (and in many cases, only) way to treat drug-resistant C. diff infections.

Helminths

Modern sterility, medicine, and hygiene have eliminated helminths, yet our immune systems, which evolved in the presence of these parasites, expect them. There’s good evidence that our immune systems are “overactive” without a parasite load to attack, and this has given rise to the increase in asthma, allergies, intestinal diseases, celiac, and even multiple sclerosis.

Helminthic therapy—literally giving yourself worms—sounds gross, but it really does seem to help people deal with some of these conditions.

Forest Bathing for Stress, Diabetes, Hypertension, and Immune Health

Strolling along a wooded path sure is pleasant, but evidence out of Japan—where forest walks known as “forest bathing” are a cornerstone of modern medicine—shows that it can treat disease and ill health. It lowers stress and reduces cortisol, improves blood glucose control (compared to the same amount of walking in a city setting), reduces blood pressure, and increases the activity of cancer-fighting natural killer cells. What’s best of all? Many of these effects last for weeks after a single visit.

But don’t just go once a month. Go as often as possible. Get your green space (even if you’re not sick).

Low-Dose Naltrexone for Seemingly Everything

At normal doses, naltrexone blocks opioid receptors, inhibits GABA activity, and prevents dopamine release, making it great for alcohol or opioid addiction. At low doses, naltrexone blocks opioid receptors just enough to provoke the release of our natural opioids, the endorphins, which helps balance out the immune response and reduce inflammation. A growing number of clinicians are now using low-dose naltrexone as an off-label drug to treat conditions like multiple sclerosis, fibromyalgia, Crohn’s disease, autism, chronic pain, and cancer.

As the immune system and inflammation both play major roles in seemingly every health condition, low-dose naltrexone is also being explored by clinicians in many other fields, including fertility and autoimmune diseases.

That’s it for today, folks. I’d love to hear from you.

What alternative therapies are you curious about? Which ones have you used? Are there any you’d like me to explore further?

Thanks for reading!

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Can you keep up with change?

Hey folks! I think I’ve mentioned that my 2nd book, Wired To Eat is available for pre-order and will be released March 21. I’m excited (and a bit nervous!) to hear what y’all think of the book. I put a lot of work and thought into the project and it is a bit of a beast. It’s about 400 pages (which is beefier than the publisher really wanted) but I was hard pressed to get the story told in a way that was much more concise. As it is, we had to cut quite a bit of material and some of it is pretty good, so I’ll occasionally drop some of that on the blog and social media. This post is material that appeared early in the book, laying some basic foundations about how rapidly our world has changed in the past 10,000 years. In the book I make a case that the Four Pillars of Health (Sleep/photoperiod, food, movement, community) are critical, non-negotiable elements of human health. I make the case that although there has clearly been genetic change in humans since the Paleolithic (lactase persistence and sickle cell anemia are but two examples) that change may be inadequate to allow us to be healthy when we are exposed to modern hyper-palatable foods, altered sleep schedule, inadequate exercise and a paucity of social interactions. There is some indication these problems are reaching such a fever pitch that metabolic issues may be delaying or altering puberty in teenagers. That’s a pretty big deal. Many of the folks who dismiss the paleo diet or ancestral health concept and who cite the genetic changes like those I mentioned may find themselves in a bit of a moral and intellectual pickle. For natural selection to occur, you either need something that makes one adaptation highly beneficial, thus conferring a survival advantage, and/or you need a stress that is so profound that you cull members of the species before they can reproduce. It is not unlikely that one could select a breed of humans that can survive on junkfood, altered sleep cycles, little exercise and a non-tribal social network. but to get that “beneficial adaptation” we need folks to be so sick that they cannot generally reproduce. Only the folks who can handle this new world will make the reproductive cut. Along the way to that dystopian future, we have a massive amount of death and illness, to say nothing of staggering medical and societal costs. Dealing ineffectually with diabestiy related issues has, for the past few decades, produced an exponential increase in medical costs:

Diabetes

The “real world” does not tolerate exponential growth well. Not for long. While certain medical and health experts dismiss the potential inherent in the Ancestral Health template, the Western world is goose-stepping towards a number of intractable situations. In general, to fix a problem, one needs to understand the mechanism of causation. Without this understanding one is operating with at best luck, but luck is scarce when the process of dealing with a problem has a fundamentally flawed orientation. This is the story of our current approach to chronic degenerative disease. Symptoms are suppressed, which inevitably leads to worse problems. Without an understanding of the significance of an overly rapid pace of change (The Discordance Theory) all that we can hope for is reactionary symptom chasing. We will ultimately adapt to this situation. We will see either cultural adaption in that we adopt something approximating an Ancestral Health perspective (running in parallel with a modern technologically rich world) or the adaptation will be foisted upon us, and at staggering cost. It is as yet unclear which route we will take.

My purpose in life is to help as many people as possible and to that end I’m reasonably convinced that we need to both understand and implement the concepts implicit in the Discordance Theory. For the folks who dismiss the Ancestral Health model I’m going to start demanding a viable alternative. The current model is not working, “everything in moderation” is not working. To the degree we can get buy-in with something that looks a bit like the ancestral template, one which considers sleep, food, movement and community in a synergistic fashion, that stuff works. As you read through this piece I’m sharing today think about the implications of a rate of change that may be too rapid for us to properly adapt to. Next week we will look at an organism that was formerly an opportunistic omnivore (like us) that embarked on a new strategy for survival. For this critter, things are not going so well as the need for species specific change in this case is not yet at a level in which the organism can truly thrive. Bonus points for the folks who guess which critter I’m talking about!

Sleep, Light and circadian rhythm.

Every organism on earth with a reasonably complex central nervous system undergoes a process that looks like what we’d call sleep. Even plants who lack any type of central nervous system follow a circadian rhythm with periods of greater and lesser activity. No one really knows why we need sleep but given that nature has had billions of years to develop a work-around it appears sleep is a pretty important process. An organism is never more vulnerable than while sleeping, so the cost benefit story of sleep is clearly quite compelling. What we do know about sleep is that it appears to play a critical role in growth, repair, and cleansing. It is during sleep that toxins accumulated in the brain during daily activity are removed. It is in deep sleep that damage to our tissues from exercise and normal wear and tear are repaired. When we consider pre-industrial societies we notice that these people tend to sleep much more than folks in Westernized societies. Recent research indicates disordered or inadequate sleep can dramatically increase our propensity for diabetes, autoimmunity, neurodegenerative disease and certain cancers. Another significant change related to sleep is the amount and timing of light we are exposed to. Even on a cloudy day the light intensity we might be exposed to outside is significantly greater than indoor light. Conversely, in the evening we tend to be exposed to light levels much higher than we would have seen in the ancestral environment. In essence, we see neither the highs nor lows in light intensity which govern our circadian rhythm, sleep, and health.

 

Food — Simple might be better

Non-westernized cultures tend to consume relatively simple, wholesome meals which although tasty, are in stark contrast to the hyper-palatable foods which typify the modern junk-food centric meals which are so common today. Palatability refers to how tasty something is. A rock is generally “not that tasty” ie- it’s a low palatability item. Chocolate ice cream with toffee chunks and salted almond sprinkles…well, that’s pretty damn palatable! We will talk a lot about what exactly palatability is and how it can derail our eating in Chapter 2. It’s a reasonably intuitive concept but has received little attention in mainstream nutrition circles. In general, whole, unprocessed foods tend to be if not low in palatability (grass fed steak and sweet potatoes cooked in olive oil and rosemary are damn tasty) then “appropriate” in palatability, relative to junk food, for which there is no “off” switch. Whole, unprocessed, tasty foods can also be described another way: they are highly satiating. They make us feel full, but not in a bloated, “OMG, did I just get thrown out of an all you can eat buffet” sort of way. Lean meats, seafood, fruits and vegetables tend to be highly satiating and it’s remarkably tough to overeat these foods. As amazing as modern cuisine is it has a downside in that our meals tend to have a remarkable spread in flavors, textures and scents. Add to this the fact that refining certain foods (milling grains to make flour) makes them more palatable and we have a very tough situation to navigate. The folks who tell us to “just eat less” are largely correct that yes, we generally need to reduce our calories to lose weight and reverse many of the health conditions overeating can cause, but what is missed is that telling folks to “just have a little chocolate ice cream with toffee chunks and salted almonds” is great in theory, but almost a guarantee of failure.

In addition to the amounts and types of foods changing rapidly in recent years, how and when we consume these foods has also changed. Most organisms on the planet experience periods of “feast and fast” and this is certainly true of humans up until recent times. The term “fasting” is usually associated with woo-woo topics like “detoxification” and “cleanses.” I’m not talking about that. What I’m talking about is the notion that throughout most of our past humans had a decent amount of variability in how often and how much they ate. The “norm” was not three square meals per day, with snacks every 45 min, mixed liberally with sugary coffee drinks. Although a contentious topic, it is likely that our genetics are expecting bouts of both feast and famine. In this program I’m not going to suggest that you starve yourself, but part of the program entails training your metabolism to not need food the way an emphysemic needs an oxygen bottle.

Exercise

Most critters (people included) display some amount of movement or activity. Even plants tend to shift leaves to track with the sun, although we’d be hard pressed to call that “exercise.” Until quite recently humans moved to survive. We had to gather food, firewood, and water while shifting encampments based on weather and the season. Anthropologists have estimated that hunter gatherers walked 6-10 miles most days in the course of their daily lives. This may seem like a lot but modern cultures who do not rely on cars for their primary transportation frequently hit these levels through the course of their day. Exercise, although not strictly essential to life, does appear to improve the quality of the life we live. Modern, sedentary living has reduced our activity dramatically. Where once we routinely walked miles (while also running, jumping, carrying and climbing) many of us now walk less than a half mile every day as we shuffle from house to car to office.

Community

Humans are social animals. We appear to have evolved in small groups and this process has literally altered our genetics to “expect” certain amounts and types of interaction with not just other people, but the natural world around us. Social isolation is recognized as a huge stressor and appears to be a key piece of addictive behavior, including overeating.

Another facet of community that has largely been overlooked until quite recently involves the trillions of microorganisms which live in, on and around us. These microbes appear to be critical in everything from plants extracting nutrients via their root systems to human health. The development of antibiotics, refined foods, cesarian sections and hyper-clean environments appear to have altered the bacteria which play a critical role in our health.

These are the broad brushstrokes of the factors governing our health and waistlines, let’s look at each of these topics from the perspective of a timeline so we can gain an appreciation for the scope and rate of change in each of these areas.

10,000 years ago

Most people shifted from a foraging or hunter gatherer life-way to a settled, agricultural approach. This GENERALLY meant a reduced variety of foods (until very recently) and a host of ailments are well documented with this transition. Living in close proximity to larger numbers of people as well as animals appears to have posed a significant immune challenge for our early agricultural ancestors. Reliance on starchy, low-nutrient foods such as grains also appears to have posed a significant challenge with regards to growth and nutrient deficiencies. From the perspective of sleep and circadian rhythm we still tended to go to bed not long after the sun went down and got up when the sun came up. In general, we got a lot of sleep and downtime. Although the shift from small groups to villages and cities was clearly a significant cultural shift, people still had the advantage of extended families and tight social units. Social isolation and loneliness were a few thousand years in the future. Given the lack of antibiotics and other hygiene practices it is unlikely our gut biome was negatively altered by the shift to agriculture, but the exposure to infectious agents as well as malnutrition from an unvaried diet appears to have been quite tough on the folks living through this time.

200 years ago

Most people began a shift from working on farms which required significant amounts of physical labor, to factory and urban life that was a bit less strenuous. Gas lighting was limited to the large urban centers, so the amount of additional “day time” people could experience via artificial light was not remarkably different than 10,000 years earlier. Although many aspects of culture had changed relative to our foraging ancestors, sleep was not that different than 10,000 or even 100,000 years earlier. In general, food variety appears to have increased around this time, which began to unwind some of the deficiency diseases common in earlier times. Social networks and extended families continued to be relatively strong as although mobility allowed people to follow work opportunities, people tended to move the whole family vs the fragmentation we see today.

100 years ago

Thomas Edison (and a number of other folks around the world) invented a long lasting, electrically powered, incandescent light bulb. This made lighting relatively cheap, ubiquitous and democratized a number of things like learning and entertainment. Where only the wealthy could previously afford significant amounts of artificial light, now almost everyone could partake of this miracle. This opened up whole new ways of doing business and dramatically changed industry. Factories could run all night, the concept of shift work was born, and human innovation exploded. As good as all this was for most of humanity, we began sleeping less — and this set the stage for one of the most profound changes in human history. Antibiotics were only a few decades in the future and although these wonder drugs would save millions of lives, the unintended impact on our gut microbes (and health) would not be well appreciated until the beginning of the 21st century.

30 years ago

The explosion of microprocessors and innovation ushered in the internet, 24/7 commerce and dozens, then hundreds, then thousands of cable TV channels. If we wanted entertainment, education or distraction, it was only a dial-up phone connection away (or the smart phone in your pocket now.) We work much more and sleep much less than we did even in the 1980’s, about 2.5 hrs less on average for most Americans. This change in not only sleep but also our constant exposure to artificial light (which affects every body system you care to consider) is perhaps the most profound change humanity has experienced. I’d ALMOST say that sleep and circadian rhythm are more important than proper nutrition. The only caveat I’d put on that is that if you are a shift worker, a new parent or in a similar situation in which your sleep is continually disturbed, keeping an eye on your food may be much more doable — it’s likely not feasible to quit your job as an ER nurse or Cop and there’s no way but through for the folks in the new parent category. As we will see in subsequent chapters, our food system began to rapidly change, shifting us away from largely traditional, home cooked meals to grab-n-go options as well as an avalanche of processed junk foods. Our gut microbiota likely underwent a profound change due to antibiotic use, modern medical procedures and an increasing focus on products like hand sanitizers and antimicrobial soaps. It’s worth noting that changes in the gut tract strongly with increasing rates of obesity, cardiovascular disease and neurodegeneration. In a later chapter we will explore how alterations in the gut can play into these conditions. On a social level the past 30 years have seen the most profound changes in all of human history. Our highly mobile, information based society has been a boon for work opportunities but an unintended consequence has been a profound increase in social isolation, particularly in the elderly. Although epidemiological in nature, studies have indicated that inadequate social connectivity increases early death potential as much as a pack a day smoking habit.

 

My Second book, Wired To Eat is available for pre-order everywhere books are sold and will be released March 21.

Wired to Eat by Robb Wolf



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Invisible Strings