Friday, January 19, 2018

I’m Taking Patients Off More Medications Than I’m Prescribing

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

In 2011 I was 80 lbs overweight, I was on 8 medications, I was sick, sad, and scared. As a doctor, I couldn’t understand how I’d ended up there. I “knew” what to do. I just had to eat less and exercise more, right?

I’d done Weight Watchers (which worked for a while, until I gained all the weight, plus more, back), seen a nutritionist, a therapist, and even a hypnotist to control my lack of willpower.

I was eating low-fat meat and dairy, whole grains, and tightly controlling my portions. I ate vegetarian meals frequently and snacked on pretzels and hummus, and chips and salsa. I went to the gym 3 times a week and did 30 minutes of cardio. I was doing everything “right,” and this was me.

320_image1One day a friend, who had no medical background, told me he was going to do this “Paleo” diet. Meats, eggs, nuts, fruits and veggies. No grains, no dairy, no legumes. I was horrified. “You can’t do that,” I said, “you will DIE!” All that meat and eggs and fat would spike his cholesterol, no dairy and his bones would all break, no grains and he wouldn’t get any fiber. “Wait,” I said. “Don’t do anything crazy. Let me research it and get back to you.”

So, I set out to save my friend’s life. To find evidence to convince him that this Mark Sisson guy was crazy. What I found was shocking. I read Loren Cordain, Robb Wolf. And it all made sense. From a biochemical standpoint, based on everything I knew about physiology, it all made sense.

Well, I knew that couldn’t be right, so I set out looking for criticism of the Paleo diet. And none of it made sense. The criticisms were weak, they were not based in science.

So, I did it. For 4 months I ate Paleo. I lost 20 lbs, I felt better, and I wasn’t so damn hungry all the time like I’d been on Weight Watchers.

Then life, a move, and a divorce got in the way. But in 2013 I found It Starts With Food. I read it while I polished off a box of donuts and cried. I didn’t know why I couldn’t stop the donuts, but Dallas and Melissa told me. I did a Whole30. I kept reading medical articles supporting this lifestyle. I met Dallas Hartwig in 2014. I was still struggling because over enthusiastic exercise had led to injuries. He told me “Just walk. You can still be an athlete if you just walk.” So I started walking. And walking.

320_image2And in 2015 I walked a half marathon. I got serious about eating well. I started dropping medications (with my doctors permission). I had followed Mark’s Daily Apple sporadically, but when the New Primal Blueprint came out, I bought it. I still believe It Starts With Food, but it doesn’t end there. I was ready to dial in my exercise, my sleep, my relationships, my stress.

I have lost 70 lbs, I’ve lost 6 clothes sizes. I no longer take any of those 8 medicines. I lost my depression, my anxiety, my snoring, my insomnia, my rosácea, my thinning hair, my chronic constipation, and my glasses/contacts. I’ve lost cravings. I’ve lost interest in highly palatable junk food. I’ve lost the need for “willpower” over food. I’ve climbed glaciers in Iceland and volcanoes in Hawai’i. My sex drive is back, and I have the stamina to enjoy it. I’m happy, peaceful, and calm.

I’ve cured patients of diabetes, high blood pressure, high cholesterol, sleep apnea, rosácea, IBS, PCOS, and autoimmune disease. I’m taking patients off more medicines than I’m prescribing.

I’m inspiring others. I’m inspiring my kids. I’m inspiring myself.

Happy, healthy, fit, confident. I enjoy exercise, I don’t obsess about food, I sleep like a baby and wake with the sun. I turn off my phone and read books. I have a loving relationship. Life is good.

I’m Grokking On!
Joanne Watson, MD


The post I’m Taking Patients Off More Medications Than I’m Prescribing appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Primal Action Point: 5 Fitness Recovery Techniques

Inline_Fitness_Live-Awesome-645x445-02Fitness recovery isn’t only about rest. Certain techniques offer faster, more effective recovery after endurance or high intensity training—a big plus for those who compete or follow more intensive fitness programs like CrossFit. By the way, if you missed this week’s feature, Rest and Recovery: A Whole New Perspective, be sure to check it out.

Now onto those techniques…

Cold therapy can help speed recovery by delivering a refreshing psychological sensation and recalibrating the central nervous system and muscle metabolic activity back to calm, cool resting levels. Full body immersion into water at 50 ºF to 60 ºF (10 ºC to 15 ºC) for five to ten minutes, is believed to be the optimal strategy for post-exercise cold therapy.

The old injury treatment protocol of RICE (Rest, Ice, Compression, Elevation) is being replaced in the eyes of many experts with ECM (Elevate, Compress, Move). Icing of injuries can retard the natural healing process.

Compression wraps or garments act like pumps to squeeze blood vessels open with force, allowing more blood and oxygen into the area and improving removal of waste and excess fluid. Studies suggest reduced muscle soreness and improved performance using compression garments.

Movement is also an important element of recovery. Athletes should refrain from prolonged stillness periods after workouts, and throughout the day. Over time, efforts to move more will result in improvements in the familiar morning stiffness that many athletes experience.

Self-myofascial release is an effective recovery technique. Using rollers or balls, you can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems, which possibly refer pain elsewhere. Self-myofascial release delivers the added benefit of stimulating the parasympathetic nervous system, allowing you to truly unwind after workouts.

— From Primal Endurance: Escape Chronic Cardio and Carbohydrate Dependency and Become a Fat-Burning Beast 

For more fitness recovery techniques, check out Primal Endurance and “7 Things You May Be Doing That Impair Workout Recovery.”


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from Mark's Daily Apple

What I’m Loving Lately 98


Hi, friends! Happy FRIDAY to you!

I landed in Boston, safe and sound, early this morning. We ended up sitting on the plane for a solid 30 minutes before we were allowed to get off, which meant I didn’t get home until nearly 2:00 AM. Quinn was up and at ’em just after 5:00 AM, so, needless to say, I’m ALL about the CAFFEINATED iced coffee today. Pour me another already! 🙂 But, honestly, I’m just happy to be home. I missed my family so much.

Since it’s Friday and all, I wanted to bring you the next edition of What I’m Loving Lately, which, I have to admit, I enjoy writing even more now that you guys have shared so much positive feedback about this blog feature. I’ll definitely keep it alive for ya! 🙂

Our 2017 Chatbook – You guys might remember be professing my love for Chatbooks on CNC in the past, and I’m even more in love with them after receiving this hardcover book of our family’s 2017 memories. Chatbooks has an option to load all of your Instagram photos right into their system, so it took me maybe 15 minutes to make the entire book. I just went through and “deselected” the videos since the quality isn’t all great, picked a cover, and it was done. Easy as that!

The One Thing – On my way to Austin, I stumbled upon this book at the airport and remembered Kerrie had mentioned it in passing, so I bought a copy for myself. As you guys know, I’ve been a hot mess for the past several months, so I thought this book might help. It’s all about focusing on what matters most in your personal and work lives, so you can be more present, productive, and happy. I blew through the book in just a few hours and can’t recommend it enough. There are so serious gems for living a fulfilling, rewarding, and balanced life.

My winter coat – I actually bought this coat back in the fall when we were down in Newport for our annual trip, and I can’t believe I haven’t told you guys about it yet. It’s seriously THE BEST coat, and I spent months – actually years – shopping for the ultimate winter coat. Prior to this one, I had worn the same jacket for a solid 3 winters, and it just needed to be upgraded. Let’s just say it was well-loved. At the end of last winter, I looked for winter coats, hoping I could score a deal on an end-of-season sale, but didn’t have any luck. When the cold weather hit in the fall, I was determined to find the best winter coat because I knew I’d wear it for at least another 3 years. Long story short, the second that I saw this one at the Helly Hanson store, I knew I needed to have it in my life – and I’m so glad that I bought it. It’s so warm and cozy, and I get compliments on it all the time!

Home brewed half-caf coffee – The struggle is REAL when it comes to finding a GOOD, FLAVORED coffee to brew at home. There aren’t a lot of flavors to choose from on the decaf front (typically French vanilla or hazelnut) and the majority of the ones I’ve found are kind of weak. Long story short, I’ve started mixing and brewing flavored ground coffee with regular ground decaf for the best of both worlds. It really makes a difference!

Nike Dri-FIT Knit Women’s Long Sleeve Top – I mentioned this top the other day, but it definitely needs another mention. It’s just the perfect workout and athleisure top. I want it in gray and blue now! 🙂

Question of the Day

What book are you loving lately? Any favorites for work-life balance?

Tell me about your winter coat… Love it? Need a new one? Live somewhere warm, so you don’t need one at all? 


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from Carrots 'N' Cake

Easy Baked Eggs with Red Pepper, Power Greens and Cheese