Monday, December 16, 2019

24 Days of Togetherness [Days 10 – 16]

Hi, friends!

I can’t believe how quickly we are approaching Christmas. It’ll be here in just over a week!! How are you doing with your holiday shopping? Are you ready for the big day? We got most of ours done on Black Friday/Cyber Monday, but we definitely still have a few more items to take care of. Somehow, stocking stuffers totallllllly slipped my mind. A trip to the Dollar Store and Target on on my agenda for this afternoon!

With the holiday season in full swing, we’re doing our best to enjoy every moment. Here’s a recap of our 24 Day of Togetherness activities. If you’re participating, I hope you’re having a blast as well! 🙂

DAY 10: Cut paper snowflakes

DAY 11: Read a holiday book before bed

Quinn only had a couple of holiday books in his collection, and they were both kind of “baby-ish,” so we ordered “The Thing About Yetis” for him. It was a HUGE hit, and now yetis are all the range in our house!

DAY 12: Make a holiday drawing 

This has become one of our favorite holiday activities!

DAY 13: Send a letter to Santa Claus. 

Quinn sent one right after Thanksgiving! 🙂

DAY 14: Make holiday Chex Mix

This nice folks from Chex sent us everything to make Buddy the Elf Maple Chex Mix and, my goodness, it was delicious. And, of course, we watched Elf (the movie) while we ate it.

DAY 15: Make holiday pancakes

Quinn wanted to “dress his plate” with a pancake batter Christmas tree like they do on the Kids Baking Championship! 🙂

DAY 16: Wear red and green all day 

Complete Clean Eating Cookbook Giveaway

Thanks to everyone who entered to win a copy of The Complete Clean Eating Cookbook. Here’s your winner:

Lee Ann

Love to eat clean and love trying new recipes!

Congrats, Lee Ann! Please send me an email with your full name and mailing address to claim your prize! 🙂

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I Am Making Gains On All Levels

It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Two years ago, I was walking around our farm with a cane. I have always worked out hard, mostly weightlifting, calisthenics and martial arts. But at the age of 50 I was feeling the cumulative dings of my active youth. A clicky and sore shoulder; pain in my hips. With time I found myself banging out minimum-effective-dose type workouts just to maintain my strength and physique. I had given up on yoga and martial arts because it was no fun with the pain, and they seemed to aggravate the situation.

By the time I took to using a cane to get around the farm, I was really starting to feel sorry for myself. I saw an orthopedic surgeon. He tried to find the right anti-inflammatory that wouldn’t make my stomach bleed. When I suggested a more holistic long-term solution, he replied, “Well, hip surgeries are really good these days.”

As the co-director of Gingerhill Farm Retreat on the Big Island of Hawaii, we have the luxury of constantly tweaking our daily routine. We had experimented with so much already. From gluten-free to paleo. Keto to eat for your blood type. Alternate day and intermittent fasting. I started again from the basics. I figured the pain was inflammation. But from what? We grew our own food and protein and only bought organic for the few things we didn’t grow. Why wasn’t I feeling better?

It took me years to tweak my routine to where I am finally working towards back flips and gymnastics strength progressions. The breakthrough for me came about in a series of “aha” moments. Research led me to mitochondrial health and specifically, the effect of light on our cells. I realized that even though I lived in Hawaii, I was not getting enough sunshine. Worse, I had gotten in the habit of watching YouTube videos at night, zapping myself with harmful blue light in the process. I decided it was time to overhaul my light exposure patterns.

By this time I was so desperately missing the joy of movement, that I adopted “a move it or lose it” philosophy. I started varying my routines to include a much wider range of movement. From slack line to cart wheels, lizard crawls to spinal waves. My wife and I picked up Zouk dance and at the same time started offering a weekly Ecstatic Dance at the farm. I picked up Martial Arts again and trained some of my farm staff so that we could play together.

I tweaked my diet in new ways. Not so much with what I ate, that was already impeccable, but more when. I had come across some of Dr. Satchin Pandas work with time-restricted feeding, and it resonated with me.

Today, we wake and meditate with the staff for thirty minutes. Then, I take some anti-aging supplements I have been playing with. Currently, Resveratrol and NR. I stretch out real good and work out for an hour. I climb ropes, practice muscle ups, work on my press handstands, pistols, and walking on my hands. Whenever I can, I walk barefoot. I run sprints and jump. I still lift weights—deadlifts, squats, again the basics, but I don’t worry so much about the weight.

I still get sore hips sometimes. My shoulder still clicks. But my range of movement is improving, and I am making gains on all levels. Best of all, I am having fun.

Here are my tips, in order of importance:

  • Try and watch the sun rise and set every day.
  • Get as much sun as you can without burning, daily. They are lying to us. The sun does not cause cancer. Burning your skin does. This does not change the fact that you need sun. Everything has its dose. Increase your time as your tolerance increases. Do not use sunglasses unless you have to. No sunscreen. Naked is best.
  • Avoid artificial light after sunset. This means your phone and computer and TV too! LED bulbs are a deal breaker. We use red bulbs when we have to. Candles are better. Use blue blocker glasses when blue light is unavoidable. People will like your red lenses.
  • Move it or Lose it! Variety and consistency over intensity. Remember to challenge yourself. Always be working on a new skill. It’s good for your brain.
  • If you ignore these basics, light and movement, I don’t think it matters too much what you eat. You won’t be able to derive nutrition from your food. You could eat organic food in a cave with no sunlight, and you would get sick. And the opposite is also true. Plenty of sun mitigates a host of potential health hazards.
  • Eat real food. The clock begins with your first cup of coffee, which activates liver enzymes. Try to eat all your calories (no need to count them) in no more than 9 or, better yet, 8 hours.
  • Don’t rule out the obvious. Drink plenty of clean water. Avoid GMOs and moderate sugar intake. But we know this stuff already. We just don’t follow it all the time.

Following these tips will go far in giving your body the best chance of maintaining its circadian rhythm. I think health is most directly affected by the quality of your rest and recovery. I will be 53 this year and I feel like I am back on track again and excited for what’s to come. Remember a cheat day every now and then is a good thing. It will not offset your progress if you are diligent. We are the sum total of our daily habits. Create your perfect daily routine and stick to it.

Zachary Nathan
Gingerhill Farm Retreat


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Keto For Life Giveaway

Good morning, everyone!

I’ve got a success story coming up later today, but this morning I’m thrilled to share that I’m giving away 10 copies of Keto For Life. Whether you’ve been thinking about a copy for yourself or one for a friend or family member who would be interested, register by tomorrow night 12/17/19 midnight Eastern Standard Time to be entered to win! 

In Keto For Life, you’ll implement a holistic plan of action to live a long, healthy, and happy life with Sisson’s Four Pillars of Longevity: Metabolic Flexibility, Movement and Physical Fitness, Mental Flexibility, and Rest and Recovery. Through mindful eating, moving, thinking, and resting, you can initiate DNA repair and cellular rejuvenation to actually reverse the aging process and halt cognitive or physical decline.

You’ll discover how to escape carbohydrate dependency once and for all, incorporate the most potent ketogenic superfoods and supplements available to boost brain function and protect against heart disease, dial in your sleep habits and recovery patterns for an immediate energy boost, and successfully manage modern life stressors like hyperconnectivity. And with the game-changing 21-Day Biological Clock Reset, you’ll create a daily longevity routine that feels natural and easy to permanently maintain.

Featuring more than eighty delicious, nutrient-dense ketogenic recipes from leading health and gourmet experts, Keto For Life will unlock your full longevity potential and keep you living well.

How about starting your new year (and new decade) with the detailed program of guidance and support I offer in Keto For Life? Enter today to win one of the free 10 copies! Again, we’ve be closing out this giveaway tomorrow 12/17/19 at midnight EST.

Good luck, everyone, and have a great week.


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Christmas Cheer For All To Hear

Hi friend! We had a couple of days of cold rain followed by some mild weather that meant we spent some time on both of our porches!! Little B was happy because he LOVES being outside. Fresh air has always calmed him, and he’s sad when it’s too yucky outside to leave the house.

But a visit from Thomas’s aunt Layton brightened our day! (Gus especially :mrgreen: )

Friday Night Thai

On Friday night we opted for take out and Netflix. Black Mirror continues to be our weekend show of choice. Some episodes have been really good and others just so-so. We tend to like the newer episodes more than the older ones.

Green curry + Drunken noodles

I think I was asleep by 9:00 on Friday night. #bodyclockproblems

Saturday morning sweat

But that made for a lovely Saturday morning! I was super energized for my workout at ACAC and came home to have toast + more coffee.

The boys played with B’s diaper box for a while. The perfect example of a game perfectly suited for a 1 year old and 7 year old!

Movie Date

I’ve been asking Mazen out on a date to the movies for months, and he’s rejected me 100 times. ( #he’sjustnotthatintoyou ) But he finally said yes to Frozen 2! We shared a salted caramel milkshake and loved the movie. I thought it was better than the first one! (M was too cool to hold my hand though because there was a tween girl sitting on his other side!)

When we returned home, he took his collection of Lego figurines to the neighbor’s and Birch and I went on a nice walk.

The porch screens are going up, and the finishing touches are not quite done yet. Soon!

Quadruple Booked

It’s the holiday party season for sure! We had invites to 3 parties and 1 family dinner and had to respect the ones we RSVPed to early on. We left the boys with a sitter and headed to the Tavola bar for a few bites and a round of drinks.

Burrata + salad + olives

We headed to Ellen’s and had yummy crab dip and bacon-wrapped dates and caught up with friends.

And then we made an appearance at Bradley + Megan’s where we tried some delicious Cowboy Candy – cream cheese and candied jalapeños! I had a few glasses of a very good red wine and was a bit draggy on Sunday morning. Luckily we got a full night’s sleep.

We had more great weather on Sunday. T spent the day playing golf (after being inspired by the President’s Cup), and the boys and I got in a nice long walk.

What was the best party food you ate this weekend?

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