Monday, September 25, 2017

The Best Air Purifier For Your Health

Have you ever been near a window inside your home when the sunshine was coming in just right and saw little particles floating in the air? I’m sorry to tell you that this isn’t just dirt… and that there is a lot more lurking in those little particles (carcinogens, hormone disruptors, bacteria, developmental toxins), which go right into your body every time you breathe. 

Even if your house is super clean and although you can’t always see these particles in the air, we’ve all got some level of dust in our home – which is just the reality of modern day life, full of industrial chemicals. Everyday household items like your furniture, carpets, flooring, window shades, cleaning products, beauty products, paint, clothing, and beds, are emitting microscopic chemicals into the air, which float around and settle onto surfaces as dust.

Researchers at George Washington University tested household dust samples and found 45 toxic chemicals, many of which were floating in the air before settling on the ground and other surfaces as dust. They found everything ranging from flame retardants, fluorinated chemicals, and phthalates. Breaking new research has found that some of these particles can alter hormones, triggering the body to store fat.

Who’d ever think that household dust could be quietly sabotaging your weight!? It’s crazy, but that’s just the tip of the iceberg. 

While outdoor air pollution has been classified as a carcinogen (causes cancer) by the International Agency for Research on Cancer – the air we breathe inside of our homes can be even worse! The EPA says that indoor air pollution is about 2 to 5 times greater than the air outside, and is sometimes 100 times worse than the air you breathe outside. I was shocked when I found that out!

Many of these pollutants are also developmental toxins, and now that I have a little one at home who will be crawling soon, this is one of my #1 concerns. The last thing I want is for my daughter to crawl around on flooring contaminated with toxic dust and breathing in these chemicals. Her tiny body is more susceptible to these toxic invaders.

“The findings suggest that people, and especially children, are exposed on a daily basis to multiple chemicals in dust that are linked to serious health problems” ~ lead study author Ami Zota at The George Washington University

What’s in household air that could be quietly harming your health…

  • Microorganisms such as bacteria, viruses, and fungus. These can cause sickness in the body and mold to grow in your house. Exposure to mold is related to increased risk of allergies and asthma.
  • Volatile Organic Compounds (also known as “VOC”), which are emitted from common household items like furniture. Some VOCs are known to cause cancer such as benzene, formaldehyde, and acetone.
  • Microscopic particles from industrial pollution, agricultural chemicals, car exhaust, and smoke, which increase the risk of birth defects, lung cancer, asthma, and other lung diseases.
  • Ultrafine particles that have the ability to penetrate deeply into the lungs which can lead to inflammation and may penetrate other organs in the body, such as the brain. These particles are linked to increased risk of Alzheimer’s disease, dementia, and Parkinson’s disease.

Here’s how to protect yourself and everyone that lives in your home…

  • Stop using products with added fragrances, parabens, or phthalates. Check your beauty products for hazardous chemicals on the EWG Skin Deep database.
  • Replace plastic containers with glass and stainless steel.
  • Dust surfaces in your home with a damp cloth, mop floors, and vacuum often.
  • Replace plastic toys that may contain phthalates with those that are made with non-toxic materials.

If you wouldn’t drink unfiltered water, why would you breathe unfiltered air?

Even if I’m eating the purest, most organic food in the world and drinking the cleanest filtered water around, I know that the air I breathe is just as important! I started using this air purifier in my home and cannot believe the difference in how well I feel and sleep.

We obviously can’t all live in a bubble, but we should do our best to make sure the environment we live in isn’t toxic. Using this air purifier has really given me the peace of mind that the air in my home is safe, especially for my daughter! 

As I always want to share with you what works for me, I partnered up with Intellipure to make it easier for you to try the same air purifier I’ve been using. My team was able to negotiate a special deal just for you. Get $200 off a brand new system + free replacement filters with your purchase. Here are the details…

VISIT INTELLIPURE AND ADD THE FOLLOWING ITEMS TO YOUR CART:

  • Intellipure Ultrafine 468
  • 1 Ultrafine 468 VOC Post-Filter Replacement ($59 value)
  • 1 Ultrafine 468 VOC Pre-Filter Replacement ($19.99 value)

ENTER THE CODE “FOODBABE” AT CHECKOUT TO RECEIVE:  

  • $200 off your system and both filter replacements for free. That’s $278.99 in discounts!

Here’s why I love the Intellipure:

  • It’s 40 times more effective than HEPA filters because it can trap particles as small as .007 microns (HEPA filters only filter down to .3 microns). This means it is more effective at trapping dangerous microscopic particles and VOCs.
  • Their patented DFS (Disinfecting Filtration System) is super powerful, removing 99.99% of harmful viruses, fungi, molds, and bacteria from the air.
  • Unlike HEPA filters, it doesn’t trap viruses and bacteria that can multiply and cause secondary pollution. The Intellipure technology kills them so that they do not accumulate.
  • It’s super quiet and sounds like light white noise while I sleep. This is a very important aspect to me! 
  • It’s on wheels! This is awesome because I’m able move it around the house during the day.
  • It’s very energy-efficient, using only about 1 watt per hour when in low or sleep mode (which is how I usually use it). So you won’t rack up a big electricity bill!
  • It’s made right here in America and they offer free shipping on orders over $200 within the continental U.S (excludes Hawaii and Alaska)
  • They have 6 month interest-free financing available through PayPal. 

Get $200 off a brand new Intellipure system + 2 replacement filters with the code FOODBABE here. 

Also add these two items to your cart: 1 pre-filter replacement and 1 post-filter replacement to get these for free along with your purchase when you enter the code FOODBABE. 

If you know anyone who would like tips to help clean up their air, please share this post with them. Let’s help everyone live in a less toxic world! 

Xo, 

Vani

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Eats + Workous (9/25)

Hi, guys!

Holy cow, I can’t believe it’s already Monday again. The weekend flewwwww by! And I have a feeling the week ahead is going to feel the exact same way. Kerrie and I are off to San Francisco for a two-day sales conference with our business mentor to learn how to sell our nutrition software. It’s going to be an intense couple of days, but we’re ready to get alltheknowledge! We’re also planning some non-software adventures (hopefully, hiking and vineyards), so if you have recommendations, please let us know! 🙂

EATS

Last week’s eats were great overall. I followed my meal plan for the Post-Summer Slim Down, which was a nice break from tracking macros in MyFitnessPal. All of the work was done for me, so I just had to prep and eat the meals and snacks. Sunday through Thursday were on-point for the most part, but then with dining out and concert fun on Friday, I did my own thing for a lot of the weekend. I’m soooo not black and white when it comes to food, and it was a nice balance between the “carrots” and the “cake.” Anyway, here’s a recap of 3 days of eating from last week!

Approximate macro breakdown: P 117 C 147 F 78

Approximate macro breakdown: P 103 C 116 F 84

WORKOUTS

MONDAY: ORANGETHEORY 

TUESDAY: REST

WEDNESDAY: CROSSFIT – I used #135 for the deadlifts and got 222 reps.

THURSDAY: CROSSFIT – I can’t remember my time, but I was more focused on getting the HSPUs in this workout. It’s a skill, oh, six years later, I still don’t have down. I managed to do 25 of 40 and got sets of 8, 7, 5, and 5. Progress!

FRIDAY: CROSSFIT – This got really hard by round 7 or so.


SATURDAY: CROSSFIT – Partner WOD, took us about 18 minutes to finish

60 Cal Row

60 Double Unders (each)

60 Sit Ups

50 Cal Row

50 Double Unders (each)

50 Back Squats (95/65)

40 Cal Row

40 Double Unders (each)

40 Sit Ups

30 Cal Row

30 Double Unders (each)

30 SDLHP (95/65)

FAVORITE ATHLEISURE FINDS

Pacaya Insulated Hooded Jacket – I received this jacket from the nice people at Cotopaxi, and it was an instant favorite! It’s cute, cozy, and well-made, but I especially love what the brand is all about. Their motto is “gear for good,” and they strive to make a positive impact on the world – everything from using leftover fabric to make their products to funding sustainable pathways out of poverty. I’m more than happy to support such an awesome brand!

Extra Mile Long Sleeve – I know… the last thing I needed is another athleisure top, but this one immediately caught my attention. And, of course, once I tried it on, it was alllllllll over. I mean, I need new clothes for networking in San Fran later this week, right?

Just Enough Puff Vest – Now that the fall temps are getting colder, this vest is so perfect. It’s lightweight, but warm. And, guys, it’s $49 off right now!!!

Brooks Revel Sneakers – I’ve been wearing these babies non-stop ever since I received them. (They’re actually on my feet right now!) They’re a mix between running and lifestyle, and the black and white pattern goes with everything. Love!

Question of the Day

We’re only in San Francisco for a few days, WHERE should we eat? Please tell me where all of the good donut places are! 🙂 

 

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Dear Mark: TRT Edition

Inline_DM_092517Last week’s post on testosterone replacement therapy generated a lot of comments and questions, so for today’s edition of Dear Mark I’ll be answering some of them.

From the prostate and heart disease issues to the high T/low free T phenomenon to the question of women and TRT to keto’s effect on testosterone to chronic cardio’s, you folks came up with some good ones.

First, Polyphemus made a suggestion:

Probably worth addressing the worry about heart and prostate issues. The prostate is SUCH a classic issue for the same population that might want TRT. (including me)

Absolutely.

Let’s look at prostate cancer first.

The most recent studies (and many of the older ones) suggest that TRT is safe, or even protective, for the prostate.

In May of this year, a study found that while TRT patients had an increased diagnosis of favorable-risk (less deadly) prostate cancer, they had a decreased incidence of aggressive prostate cancer. Furthermore, the authors suggested that the increased incidence of favorable-risk prostate cancer was an artifact of detection bias.

A February study of men with low testosterone found that those receiving TRT were just as likely as those not receiving TRT to develop prostate cancer.

Even men at a high risk for prostate cancer don’t get prostate cancer at any greater rate when they take TRT.

Same goes for men with a history of prostate cancer. Taking testosterone has no impact on their risk of recurrence.

Now let’s look at heart health and TRT.

First of all, testosterone deficiency is a widely-recognized risk factor for heart disease. It’s linked to poor glucose control, endothelial dysfunction, insulin resistance, atherosclerosis, and poor lipid markers.

If anything, heart patients do better with TRT. One study found that a combo of resistance training and TRT helped heart failure patients halt muscle wasting and recover lost strength and functionality. Another study found that men with androgen deficiency saw fewer heart attacks when they took TRT.

The trick is achieving testosterone normalcy. Getting things back to normal is protective; steroid abuse is dangerous.

The human studies are enough to give me confidence, but the mechanistic animal studies put me over the top. A 2015 study found that giving testosterone-deprived rats TRT protected them against induced cardiac arrest by limiting mitochondrial dysfunction. Mitochondria are the lynchpin for almost everything that goes on and goes wrong in our bodies. If testosterone deficiency negatively impacts mitochondrial function, TRT is essential.

KTT requests:

I’m 46 and my total testosterone is in the 800’s but my free testosterone is very low, 40’s or .6%, can you address this scenario.

I can’t give out medical advice of course, but I’d suggest looking into the possibility of high sex hormone-binding globulin, or SHBG. SHBG binds to testosterone to modulate its transmission to tissues, but this has the effect of nullifying the bioactivity of any bound testosterone.

All else being equal, older men tend to have higher levels of SHBG than younger men. This throws off test results and explains why many older men can have “normal” testosterone while suffering from deficiency symptoms.

Boron reduces SHBG and increases free T. In one study, subjects took 10 mg of boron per day.

Make sure you’re eating enough zinc. There’s a “specific decrease in the affinity of human SHBG for C18 steroids in the presence of a zinc ion.”

Get a handle on stress, as cortisol opposes free testosterone. Chronic stress, remember, can also come from too much or too little exercise, inadequate calorie intake, and just about too much of anything

Statins can reduce free T, but they also tend to reduce total testosterone. You don’t suffer from that problem, nor did you mention taking statins, so it’s probably not that (but anyone reading for whom this does ring true should consider it).

Amanda asked:

what about for women with T lower than is ideal for women

As I’ve written in the past, women need testosterone. A lower than ideal testosterone level causes problems in women, too:

It lowers libido. If a doctor prescribes testosterone to a woman, it’s usually to correct a libido deficiency.

Older women with very low testosterone levels are at a greater risk for urinary incontinence and elevated stress, perhaps because of atrophied pelvic floor muscles. In low T rats, TRT cures urinary incontinence.

It can exacerbate anxiety. Socially anxious women may benefit from T supplementation, as it can lower reactivity to angry faces and decrease threat avoidance.

Note, though, that testosterone assays are notoriously unreliable in women. Some research shows that “guessing” women’s T levels based on symptoms is “nearly as good” as direct testosterone assays.

Matt asked:

Hey Mark,

Did all of this happen while you were in ketosis? Perhaps prolonged ketosis can lower testosterone

No, this was well before my keto experiment. I was eating low-carb in range of 50-150g/day, so not classically ketogenic, though I did drift in and out of ketosis due to fasting, training, and the general variation of my day-to-day carb intake. But it wasn’t a concerted effort to get into and remain in ketosis.

David asked:

Mark, two questions:
1) Do you think your chronic cardio years contributed to low T later in life?
2) There are a ton of herbal supplements that purportedly improve T. Any chance of a post reviewing some of the more legitimate ones? (Personally, I’d rather spend money on steak and eggs, and do resistance training and sprinting, but if there is a legit supplement, I’m willing to experiment)
Thanks for this post and thanks for all you do!

  1. Chronic cardio absolutely tanks testosterone. That’s not in question. Those days are long past, however. I haven’t done any serious endurance training for almost two decades, which is plenty of time for testosterone levels to recover from overtraining.
  2. Sure. That sounds like a good idea for a post. I’ll add it to the docket.

Gary wondered:

My total testosterone is over 800 but I don’t know the free count. Will supplementing at my level increase free. I have read proper level is 25. My age is 73.

TRT supplies testosterone. It’s up to your body to render it bioavailable. As I understand it, TRT is meant to increase testosterone directly and free T indirectly. If you have 800 at age 73, that’s plenty (and very impressive) of substrate. Any low free T readings you experience won’t have anything to do with the amount of raw testosterone your body produces. That’s covered. That’s adequate.

It’s better to focus on lowering SHBG (see my answer to KTT’s question for ideas), which binds testosterone and reduces free T.

Thanks for reading, everyone. Take care and keep the questions coming!

The post Dear Mark: TRT Edition appeared first on Mark's Daily Apple.



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Three Salads // One Bowl

For the longest time I’ve used my shallow white soup bowls for salads. I think that I have been using the wrong bowls for a long time! Perhaps that explains my distaste for salads this year.

B E C A U S E….I’ve started to use a big glass mixing bowl for salads and suddenly I like them again!? I am weird, I know. I think it’s something about the combination of deeper sides, volume inside the bowl, and the way the ingredients fall back down that makes for a better salad eating experience!

Note my hand for scale!

The first salad I enjoyed in this big ole bowl you have already seen. It had arugula, a white wine + Dijon dressing, feta, slivered almonds and sardines.

Second on the list was leftover Cook Smarts cod and pearled couscous. Plus more arugula and that delicious butter sauce on top! I heated up this fish so this was more like a grain bowl : )

And lastly, greens with tuna and sardine salad, raisins, almonds, and a lemony white wine dressing.

Do you have a dedicated salad bowl or a favorite at-home salad eating trick?

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