Tuesday, May 26, 2020

Two Hacks for Atherosclerosis | Salty Talk 010 | THRR

Welcome to Salty Talk. This is a special edition of Healthy Rebellion Radio. Each week on Salty Talk Robb will do a deep dive into current health and performance news, mixed with an occasional Salty conversation with movers and shakers in the world of research, performance, health, and longevity.
For the full the video presentation of this episode and to be a part of the conversation, join us in The Healthy Rebellion online community.

WARNING: These episodes may get “salty” with the occasional expletive.

Kettle & Fire makes the first USDA approved, shelf stable bone broth made with grass fed AND finished beef bones and organic pasture raised chicken bones. They are committed to making healthy food accessible to as many people as possible. Check them out at http://kettleandfire.com/saltytalk and use code SALTYTALK for 15% off.


Today’s episode is the audio from a presentation I did for The Healthy Rebellion…
This piece looks at two studies which suggest some potential therapeutic interventions for ameliorating the effects of atherosclerosis. 


Download a copy of the transcript here (PDF)

Nicki: Welcome to The Healthy Rebellion Radio. This is an episode of Salty Talk, a deep dive into popular and relevant health and performance news pieces mixed with the occasional salty conversation with movers and shakers in the world of research, performance, health, and longevity. Healthy Rebellion Radio’s Salty Talk episodes are brought to you by Drink LMNT, the only electrolyte drink mix that’s salty enough to make a difference in how you look, feel, and perform. We co-founded this company to fill a void in hydration space.

Nicki: We needed an electrolyte drink that actually met the sodium needs of active people, low-carb, keto, and carnivore-adherence without any of the sugar, colors, and fillers found in popular commercial products. Health Rebels, this is Salty Talk. Now the thing our attorney advises, the contents of this show are for entertainment and educational purposes only. Nothing in this podcast should be considered medical advice. Please consult your licensed and credentialed functional medicine practitioner before embarking on any health, dietary, or fitness change. Given that this is Salty Talk, you should expect the occasional expletive.

Robb: Well, howdy there, Wife, how are you?

Nicki: Howdy, Hubs. I’m doing well. I am recovering from my near digit removal.

Robb: Digitation?

Nicki: Digitation.

Robb: Your prestidigitation?

Nicki: Yes. Do not use sharp knives while distracted, PSA.

Robb: Prostate-specific antigen or public service announcement.

Nicki: Public service announcement, that’s what I was going for. Yeah.

Robb: Okay. Just checking. So what else?

Nicki: What’s new?

Robb: What’s new? What’s exciting?

Nicki: Gosh. Well, let’s see. Today the day this episode airs is our final day of the 30-day reset, seven-day carb test that we did inside The Healthy Rebellion. So that’s been a really amazing thing to watch, lots of great results.

Robb: Really amazing results, yeah.

Nicki: Really great takeaways and just a really super group of people.

Robb: One of the biggies, like we had a couple of folks that had what was initially for them a not super impressive scale shift. What was cool about this whole process is that people would actually share what was going on. It’s like, “Hey guys, I’m really frustrated. Let me air my grievances here.” A number of people said, “I’m just kind of underwhelmed with the scale shift,” which is okay. They had a group of people to talk to and some shoulders to cry on. Let me finish my thought here.

Nicki: Okay. So I have something to add.

Robb: And then what happened though is that folks were like, “Don’t forget. Do your tight pants test. Do your before and after photo. Do your measuring tape.” It’s all of these things that matter. If you get some really dramatic scale shift, okay, that’s great. But a bunch of these people reported, “By the way, I added 50 pounds to my back squat during this period,” or something like that.

Nicki: Something super cool which was pointed out by a fellow member, this one woman, was she lost I believe it was seven pounds over the course of the 30 days, which is not insignificant. She’d been walking four miles a day, but felt like she should have lost more than seven pounds. She said, “I was so excited to get on the scale this morning and now I’m bummed.” One of the other members commented, “Read what you just wrote.” First of all, she also said she sees changes in the mirror. When she looks in the mirror she can tell that she’s lost weight. The member pointed out, “You just said that you were so excited to get on the scale because you know that you’ve lost all this weight.”

Robb: There’s progress.

Nicki: “So then the number kind of bummed you out, but this is just part of the journey.” As we share inside the 30-day reset, weight loss is a nonlinear thing. It’s just forward progress one day at a time.

Robb: It’s worth mentioning, a challenge clearly that I would say the vast majority of people faced entering this is that they were almost universally under eating protein.

Nicki: That was a big takeaway for folks.

Robb: If you look into any of the literature, if you just increase protein intake with people they will tend to gain lean body mass. That can be bone mass. That can be organs. That can be muscle. But you’re gaining mass that is not fat. So if you just get wrapped around the axis of a scale shift then eating adequate protein may not play favorably to you. But if you want to look like something other than a bag of bones inside of some flabby skin, then you want that.

Nicki: Another member pointed out that the fat that you’re losing is also the visceral fat.

Robb: The visceral fat.

Nicki: It’s the fat that’s around your organs that’s the most dangerous types of fat. So I don’t know. It was lots of really great discussion and conversation and great results. I think it was a really positive thing all around.

Robb: Yeah. We had a ton of fun with that.

Nicki: We will let you guys know when we are ramping up for our next 30-day reset, seven-day carb-

Robb: Probably looking somewhere around September?

Nicki: Late summer, yeah, early fall. So we’ll keep you all posted there. Let’s see. Today, Robb, you’ve got a Salty Talk. This was a presentation that you did inside The Healthy Rebellion about a month ago, maybe six weeks ago called Two Hacks For Atherosclerosis.

Robb: Which if you guys follow me you know I hate the term hack. But this stuff actually reaches almost clinical significance for hackdom. The first paper, Rapid Inhibition of Atherosclerotic Plaque Progression by Sonodynamic Therapy, this was a paper looking at effectively using different types of ultrasound to mitigate plaque formation and also to restabilize plaque. It was really interesting. This is a remarkably safe, comparatively noninvasive procedure, well-tolerated. So this was really interesting. And then the other paper was the Pro Athrocytotoxic Nanoparticles are Specifically Taken up by Legional Macrophages and Prevent Atherosclerosis.

Robb: This was a paper looking at the use of nanoparticles that one of the challenges that we face in dealing with atherosclerotic legions is if you shave the cap off of these things and there’s typically a gooey interior to the atherosclerotic plaque, particularly if it hasn’t calcified yet, that if that dumps into circulation you get a massive clotting cascade. This can be bad, bad news. This is typically potentially why stroke and heart attack occurs is because of this clotting cascade. But what’s interesting about this approach is that these nanoparticles actually resolve. It’s effectively part of this pro-resolution modulator process that we’re learning so much about, that the inflammatory process, there’s the front side of the inflammatory process and the back side.

Robb: The back side is this pro-resolution kind of story. These nanoparticles go into the plaque itself and resolve it from the inside out. So again, in theory, this should be mitigating the potential for really catastrophic events from just having a plaque rupture. So this combination therapy, and again, I’ve probably gone on record a lot of different times saying there’s not going to be a magic bullet that fixes this or fixes that. I still stand by that. But let’s say we have somebody that’s underwent significant dietary and lifestyle changes but they are still in this kind of dangerous point in their life where they might have unstable plaques. We might be developing some decent tools to be able to mitigate this. I don’t see this as being, “Hey man, just double down on Krispy Kremes-”

Nicki: Get out of jail free card, yeah.

Robb: “… and we gotcha.” It’s not going to be able to stay ahead of that. But this could be something that is added to otherwise smart diet and lifestyle changes that could really move the needle for folks.

Nicki: Awesome. Let’s jump in.

Robb: Cool. Today is a deep dive into a couple of research topics that are related. The clickbaity title for this thing was Two Hacks for Atherosclerosis? If you are listening to this on the podcast feed, that’s awesome. Thank you for doing so. If you want to get a deeper experience, then you sign up for The Healthy Rebellion and you can see the slides and the collateral material that I generate to support these activities. But in my slide, which isn’t spectacular but it’s not terrible either, is the American Sign Language sign for bullshit, which just the other day I don’t know why, just some self-flagellation, self-torture stuff.

Robb: I decided to look on Instagram and looked for the hashtag biohacking. I just can’t believe the bullshit that is perpetuated there. I mean it’s not quite on par with saying that mycotoxins in coffee will kill, when there really aren’t any, and then claiming that your coffee is the only coffee that doesn’t contain mycotoxins. It was a genius move. I provide a huge hat tip for that. But there’s a certain, I don’t know, ethical, moral dilemma there, at least for me. But this biohacking stuff just fucking drives me nuts. It implies that there’s some sort of a cheat, some sort of a shortcut, and this makes me doubly crazy.

Robb: Above and beyond the medical stuff, any physical training-related, like you’re going to hack your way to better jiu-jitsu or something, no, you will train better and do the things that make sense to get you better. But in this medical scene, sorry, I’m like the old man that’s saying, “Go get off my lawn.” It’s interesting because there are therapeutics that work really, really well. Antibiotics are a good example of that. If you have an infection your body can generally fight it, although it doesn’t always successfully do that. In those cases, bacterial infection, antibiotics can and will save your life oftentimes. So in a way, that’s kind of a hack.

Robb: But really the truth of it is that’s just proper application of good technology and good understanding of the physiology and biochemistry and all that type of stuff. But my good friend, Pedro Bastos, shared two articles with me in the same day kind of related to atherosclerosis and some modern treatments that maybe are going to help deal with atherosclerosis and the problems that the atherogenic potential can present, not the least of which is heart attack and stroke. I believe heart attack or at least cardiovascular disease is still the number one killer of folks in Westernized societies. So it’s a pretty important deal. Clearly there’s a ton of contention within the nutrition and dietary scene about how you should eat to mitigate your risk for these diseases.

Robb: Of course, the vegans say that if you eat a vegan diet you will be 100% free of cardiovascular disease. Unfortunately, in all honesty, it’s unfortunate because if it was that easy then, cool, everybody do it. But we just don’t see those numbers play out. In fact, the lowest rates of cardiovascular disease or atherogenic disease process that we’ve ever seen is the Tsimane, a hunter-gatherer group in Bolivia, which they don’t eat massive amounts of meat. They eat more carbs and plant fibers, twiggy stuff probably by caloric load than they do meat. But if there was this dose response curve associated with meat then we should be seeing problems there. But that’s not really what this is about. It’s about this atherogenic process.

Robb: The title of the first paper I’m going to dig into is Rapid Inhibition of Atherosclerotic Plaque Progress by Sonodynamic Therapy. This appeared in Cardiovascular Research Volume 115, January 2019. So it’s about a year old. I will, of course, have the links to this material in the show notes. But just as a really quick background, the process of atherosclerosis, there’s all kinds of contention generally around what occurs with this. At least to some degree there are some schools or camps, let’s say, that assume that lipoproteins, specifically LDL cholesterol and LDL lipoprotein, are the causative factor in this atherogenic story.

Robb: There are folks that believe that there’s more of a vascular endothelial damage story. And then there’s, I guess, kind of nested under the endothelial damage story is this vascular inflammation story, which I think is pretty complementary to that. I don’t, again, want to get too far out in the weeds. I’m hoping to have some folks like Malcolm Kendrick and some other people on for these expert interviews talking about this. But it’s worth noting that the atherogenic process it, in general, occurs in the arterial side of the circulatory system, the pressurized or the higher pressure side of the circulatory system, even in folks with incredibly high blood lipids and all kinds of, like familial hypercholesterolemia.

Robb: We don’t really see atherogenic potential or progression on the venous side. So there’s some insight into there. We certainly see a high correlation with elevated blood pressure and the atherogenic process. There is some thought that non-laminar flow, this turbulent flow that can occur within the vascular bid, particularly the arteries, that turbulence can itself damage the vascular endothelium. And then if we’re eating a pro-inflammatory diet, maybe if our omega-3, omega-6 ratio is off, maybe even high glycemic departure, high blood sugar going to low blood sugar, those correlate pretty strongly with both atherogenic potential and the throwing of a clot that ultimately leads to a stroke or a heart attack.

Robb: But anyway, the atherogenic potential clearly or process, excuse me, clearly has some amount of damage to the vessel wall. Then we do see an interaction of lipoproteins trying to assist in repair of this damage in monocytes, then infiltrate between the vascular lumen. These can differentiate into macrophages which engulf the fat and lipids and damaged tissue. These things can grow and grow and grow and become what’s called foam cells. These foam cells are, again, an attempt at mitigating problems, but they can actually create even more problems because the inflammatory state of these foam cells is pretty high. If they rupture in a way that all the contents within, say, like an atherosclerotic plaque makes its way into circulation, it’s incredibly pro-clotting.

Robb: The clotting cascade is a fascinating process. It’s incredibly complex. But it’s just almost like something appears out of thin air, the way that the clot forms and these proteins go from being soluble to insoluble. It creates this kind of cotton-like network and clearly important if we are bleeding, but it can be really problematic if some sort of clotting event occurs in the wrong place or at the wrong time. So this foam cell development and this vascular endothelial damage model of the atherogenic process is really important. But there’s a resolving element to this story that when it works well, we don’t really head down this process of developing the atherogenic plaquing and streaks.

Robb: There is a way to circumvent this, to receive a little bit of damage but then have the body adapt and recover and move forward. In theory, or I think it’s reasonable to assume that the way that we live in modern times, the low light levels, relatively inactive, poor diet, stress, all the stuff likely leads into a scenario in which the pro-atherogenic side of the story overwhelms the body’s ability to recover and deal with this stuff. Even that is maybe a little bit of a misnomer because the body, even the process of developing atherogenic legions is a really fascinating adaptation process. That can go on for years and years. It’s only when a significant clot is formed with a rupture of an atherosclerotic plaque that we would end up having potentially a life-threatening stroke or a heart attack.

Robb: But anyway, just a little bit of background on the, I guess, pathophysiology of the atherogenic process. But in this paper that we’re talking about, this sonotherapy, basically an ultrasound therapy, they have a product, a couple of different chemicals, 5-aminolevulinic acid and also protoporphyrin IX are two of these substances that are used, can be administered either intravenously or orally, interestingly. What happens is these substances associate with the macrophage foam cells and then when these substances are activated within the foam cells themselves, which are part of the arterial wall, it actually helps to resolve that atherogenic plaque from the inside out, from the vascular endothelium all the way out to the outer edge of the plaque.

Robb: They have done this in rabbit models, mouse models. They’ve done a little bit in human models. The interesting thing is they’ve mainly tackled things like the carotic plaques and the femoral plaques. It’s unclear to me whether or not they would be able to make this work in the heart itself which arguably would be some very important places to make this thing work effectively. But the intervention that these folks use and, again, I’ll have links to the paper itself if you want to peruse it. It’s really fascinating. They did this intervention where they used these ultrasound responsive molecules that cause a resolution of the thrombic event in a favorable way.

Robb: Instead of it being a feed-forward mechanism of necrosis and pro-inflammation, it actually helps to resolve the whole process in a pretty favorable way. Part of what occurs appears to be some pretty legit improvement in the cross-sectional diameter of various stenoses, the tightening of different vascular junctions or vascular beds. They did something interesting. They compared the sonotherapy by itself versus atorvastatin, which is a pretty common statin, and then the atorvastatin plus the sonotherapy. With the statin alone at a four-week baseline, the claimed resolution or reversal of stenosis was about 3%, which that’s so small I kind of question whether or not even the imaging technology is good enough to ferret that out. But we’ll give them the benefit of the doubt.

Robb: But with the statin plus the sonotherapy, the original blockage went from 56% down to 39%, so a pretty significant resolution in only four weeks. So this stuff definitely seems to work. It has very little in the way of side effects. When I first heard or just read the headline of this thing, it got me thinking, “What should we be concerned about with this stuff?” Because with the current, I guess, standard of care, standard of therapy is the implantation of a stent which is a kind of wire cage that is wrapped around a balloon that is threaded via catheter up through the femoral artery and threaded typically into the heart, some of the coronary arteries where there is a significant blockage which may be causing angina, heart pain, and clearly is, I guess, higher potential likelihood of that blocking with a clot being formed.

Robb: But the interesting thing is when you look at what happens when this stent is placed, it’s threaded through the vascular system. This balloon is inflated to expand this wire cage and then it’s left alone. The balloon is removed and what have you. But it leaves basically a little wire cage inside the artery. This is really pro-inflammatory. It causes a lot of problems. Over the course of time, they have embedded different chemical matrices into the surface of that stent to try to mitigate at least the initial about first three to four weeks of a pro-inflammatory process. But it gets all fibrosed and scarred. It is itself not that great of a benefit.

Robb: In the process of inflating this stent, there’s a lot of material that’s dislodged and a lot of damage that occurs to the vessel, not surprisingly. This stuff was never designed to have a chunk of metal or a mesh of metal expanded into it. It’s not to say that there isn’t benefit for doing this, but what’s interesting when you really dig into the literature on this stuff, the proper application of a stent is in some really specific scenarios. It’s entirely unclear, maybe not entirely unclear, but given the number of stents that are placed and the long-term outcomes of stenting and not stenting, it’s not entirely clear that’s it’s a huge win.

Robb: So finding some things that are more in the immunotherapy route where we are dealing with the atherosclerotic process in a method that’s basically leaning on the immune system itself to deal with the problem, which it can, will, and does do that. It’s just if the system gets overwhelmed then we end up with atherogenic progression. So this stent stuff, it’ll be interesting. 10, 20 years from now we may look back at this and it may be just a step above the use of leeches. I mean this is no more sophisticated than a plumber cleaning out a hair clot in your sink effectively, the current use of stents. Whereas, this application of immunotherapy, ultrasound, this is pretty sophisticated stuff. It seems to be much more targeted and ostensibly it seems to have a whole lot less down side.

Robb: The other paper that is kind of synergistic to this because this, again, the sonography piece I don’t know if it lends itself to application in the heart. Could you use that in the coronary arteries? Where it is used is in the carotid artery. It’s used in the femoral artery, so places where you could get enough stenosis, particularly to the carotid artery such that you have significant blood flow restriction. Then we could end up with an improvement in that whole process because it’s effectively opened up. Sorry, sorry. Totally I had a pop-up on the computer and it completely blew me away.

Robb: So again, the sonotherapy is super cool, maybe more appropriate for dealing with things like carotic blockages or thickening in elsewhere in the major arteries, not sure if it’s really going to be providing much benefit with, say, coronary artery occlusions. But this next paper that appeared in Nature Nanotechnology, the title is Pro Athrocytic Nanoparticles are Specifically Taken up by Legional Macrophages and Prevent Atherosclerosis. I had not really heard the term athrocytosis in a long time and I had forgotten what it is. But it’s a process whereby dead or dying cells are removed by phagocytotic cells. They are basically engulfed by other cells.

Robb: Now, what’s interesting about this, and particularly right now where people are so geeked out on fasting and interim protein restriction because they’re going to induce apoptosis and all this stuff, apoptosis in and of itself is an important process to properly manage within our systems. I talk about this in my current talk on longevity, which I’m doing at KetoCon and Paleo f(x) and a couple other places throughout the year this year. But when a cell goes through the apoptosis process just open to the system, there is a massive amount of pro-inflammatory substances that are just dumped into the circulation.

Robb: So in the athrocytosis process, these … How do I want to say it? These cells that are on the verge of going rogue, they’re just about ready to die. They’re going to go through the apoptotic process. Maybe that’s generally a good thing because maybe they could turn into cancer or something like that. But it’s bad in that it is very pro-inflammatory. So in the athrocytosis process where these dying or damaged cells are brought into another cell, typically macrophages, then they can be effectively killed and dealt with in a vacuole, inside a bag effectively. It’s a really important process.

Robb: What’s interesting is that many of the disease states that we see have some interesting relationships with cystic fibrosis, cancer, cardiovascular disease occur because the pro-resolving mediators that are involved in inducing this athrocytosis are either down-regulated or broken. Again, this is where modern diets may be problematic. Omega-3 fats, particularly DHA, helps in this pro-resolution process. So it’s interesting that, again, we have some diet and lifestyle pieces that describe possibly how this whole story goes sideways.

Robb: Again, in the atherogenic process, if we have just apoptosis of cells, we can experience a much higher total, say, systemic inflammatory load even though some cells that need to be taken out they go through the apoptotic process. It’s better if they go through the athrocytosis process where they are brought into some sort of an immune cell and are basically killed and dismantled within this membrane versus just out in the body. Now, a quick word from today’s sponsor.

Nicki: This Salty Talk episode is sponsored by Kettle & Fire. Kettle & Fire makes the first USDA-approved shelf stable bone broth made with grass-fed and finished beef bones and organic pasture-raised chicken bones. Regularly drinking bone broth is helpful in improving gut health, provides nutrients for stronger hair, skin, and nails, and can help improve digestion. If you didn’t know, Kettle & Fire also has an entire suite of bone broth-based soups and they are super tasty. They’ve got butternut squash soup, a tomato soup which the girls love.

Robb: The girls smash that.

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Robb: There’s a great podcast that digs into these pro-inflammatory resolution mediators. It’s episode 69 of STEM-Talk. This is with David LaMay. Can’t recommend that enough. It’s fascinating. It kind of goosed me to not go as high on the fish oil as what I recommended in The Paleo Solution. But I did diligently reintroduce a gram or two a day of additional EPA/DHA into my system. Maybe every third or fourth day I do a quarter of a baby aspirin to help kick this pro-resolution modulation process into action. What was interesting is that Dave LaMay kind of alluded that there was no bottom limit to how small the aspirin dose needed to be to kick this process forward.

Robb: So if you’re concerned about, say, the thrombic or bleeding potential of taking aspirin which is a nontrivial thing and unfortunately some of the morbidity and mortality data suggests that chronic aspirin usage, even baby aspirin, doesn’t ultimately end up improving morbidity and mortality. But I have a feeling that maybe these punctuated doses of something like the aspirin to help goose these pro-resolution modulators may be a net benefit, and I might die tomorrow. So who knows? But there’s really interesting therapies that are developed here that are around nanoparticle therapy where these carbon tubules can be selectively modified both with drugs or substances, typically immune fractions that can help them be targeted to a specific location, like macrophages that are accumulating in the atherosclerotic plaque.

Robb: But then it can also deliver substances that can help end the pro-resolution process. So it can be very, very targeted. What effectively happens in this story is you are able to modulate the inflammatory immune response for this atherogenic process right in the atherosclerotic plaque. A lot of the therapies that have been attempted in the past are systemic in nature. So we’re suppressing inflammation systemically which can be good up to a point but, again, back to fish oil, I remember reading a paper ages ago that in tissue transplant scenarios they were giving people remarkably high-dose fish oil. This was suppressing immune function to such a degree that it was facilitating tissue transplantation.

Robb: So we want some immune response. We want that immune response at the right place, at the right time, all that type of stuff. But it’s a critical thing to recognize that we don’t want it to go out of control. I’m going to read a piece from this article. “By delivering an anti-phagocytotic signal that enables immune evasion, the up-regulation of the don’t-eat-me molecule, CD47, is a major mechanism by which cancers establish and propagate disease. We recently discovered that CD47 signaling also had a critical role in atherosclerosis. Atherosclerosis is a process that underlies heart attack and stroke and has remained the leading cause of death in the United States for nearly the past century. While pursuing the mechanism by which apoptotic vascular cells escape clearance from the diseased artery, we found that CD47 is markedly up-regulated in the atherosclerotic plaque.”

Robb: So the CD47 molecule or ligand is critically important in modulating this immune response and inflammatory response maybe more importantly. What’s interesting is it’s involved both in cancer and in cardiovascular disease. I wouldn’t be surprised if it’s involved in some of these other systemic inflammatory scenarios. Some interesting benefits of this nanoparticle technology is that it could be … Again, I made the point that global suppression of immune function has not really worked. It has tended to, like the inhibition of interleukin-15 … I’m forgetting off the top of my head. Sorry.

Robb: But the global suppression of these interleukins ends up suppressing immune function to such a degree that people end up dying from secondary infections. So that’s really problematic. Ability to target specific tissues, cell types has a huge benefit with these nanoparticles, may have a huge impact on cancer, both cancer and atherogenic process. I think that this is interesting that with some immunotherapy and some thought towards making these processes much more targeted, we may get much, much better outcomes. So what can we do other than this stuff just as a quick maybe roundup on this topic? Find a diet that works well for you to produce good body composition, although good body composition is not a guarantee of no atherogenic potential.

Robb: It certainly isn’t going to hurt things. Be mindful of your glycemic load and immunogenic foods. Again, this is where gut problems more globally understood are likely a massive systemic inflammatory load. So the folks that make light of ferreting out gluten intolerance or dairy intolerance or whatever, if you have gut problems, if you eat a pizza and then need to take five shits on the way to the gym to work out, there’s possibly a problem there. I would go out on a limb and say that that problem is going to include systemic inflammatory issues that include increased cancer and cardiovascular disease risk.

Robb: Exercise is awesome for mitigating all these processes. Exercise is part of what fires up the pro-resolution pathways. More is not necessarily better. Lifting some weights, doing some low-level cardio, and maybe the occasional intervals, pretty good. But again, too much of that stuff for too protracted a time … Too much high intensity activity can lead to this non-laminar flow in the circulatory system and it’s clear that that is one of these injurious elements that can ignite the atherogenic process. Making sure that you have adequate sun and vitamin D, just being out in the sun provides much more than the vitamin D. It enhances nitrous oxide release which is this vasodilation process that’s great for having an erection or being sexually active, but it’s also really important for proper just general vascular function, including singing and hearing and all that type of stuff.

Robb: Meditation could be a huge benefit in this story because of the stress reduction. And then again, possibly a bit of fish oil, maybe a gram or two a day and then maybe a quarter of a baby aspirin every second, third, fourth day, something like that. I think that there’s some compelling reasons to consider that. Again, you might check out the Dave LaMay podcast episode 69 of STEM-Talk. I would recommend some form of advanced testing that includes the LPIR score, the lipoprotein insulin resistance score, so that we get a sense of what your insulin resistance status is. We also see a snapshot of your global systemic inflammatory status with a product called GlycA.

Robb: And then also we get a reading on where your lipoproteins and total cholesterol are and we can kind of, if nothing else, use that as a baseline for where we go from there. And then of course, from there, folks can look into the CIMT, the carotid intima-medial thickness screening which is an ultrasound. You really need to find somebody who’s quite good at it and does a lot of them. It’s more art than science. A little bit more consistent is arguably the coronary calcium score. You get a mild dose of radiation with that, but it’s pretty darn small. Although a 100% clear coronary calcium score is not 100% get out of jail free card with regards to cardiovascular disease or potentially having, say, a catastrophic heart attack or stroke, it’s arguably better than seeing really advanced atherosclerotic processes.

Robb: There’s a case to be made in this too, if you’re 30 years old and you have a coronary calcium score of zero, it’s maybe kind of a shrug. If you have a coronary calcium score of over 100 and you’re 30 years old, then it’s really concerning. It means that stuff is really off to the races and may be very problematic. If you’re 70 or 80 years old and have a coronary calcium score of zero, similarly that’s really informative. It suggests that there’s probably not a lot going on with regards to atherogenic plaquing and disease process. Anyway, that’s what I’ve got for y’all today. Thanks for listening. Although it’s nice to get out in the weeds, I’m really going to try to focus on those areas that provide us some routes to legitimately improving performance health and longevity.

Robb: This is going to support our overall goal within The Healthy Rebellion of helping to liberate one million people from the sick care system. Honored to have you along for the ride. Take care. We’ll talk to you soon.

Nicki: That was a good one, babe.

Robb: It’s not bad. It’s not bad. Yeah.

Nicki: Well, and it’s clearly the first course of action ideally is people getting their nutrition and lifestyle in check to minimize atherosclerotic potential in the first place. But to your point, if you’ve done all of that and you still have some disease process going on, it’s nice to know that there are some therapies that are being developed that could help minimize those, the effects.

Robb: Yeah. And these things appear to be very effective. They really might resolve the actual disease process. So yeah, there’s some real interesting potential there.

Nicki: Awesome. Well, thanks everyone for tuning in to this episode of Salty Talk. Please share this episode if you know anybody who might be interested in the topic at hand. Be sure to check out our show sponsor, Kettle & Fire, and their amazing bone broths and bone broth-based soups by going to kettleandfire.com/saltytalk and use code Salty Talk for 15% off your order. What else, Hubs? Any closing thoughts?

Robb: That’s it. I’m just happy we’re going back to jiu-jitsu.

Nicki: All right, everybody. We will see you next time.

Robb: Bye guys.

Nicki: As always, Salty Talk episodes are brought to you by Drink LMNT, the only electrolyte drink mix that’s salty enough to make a difference in how you look, feel, and perform. Get salty at drinklmnt.com. That’s drinklmnt.com.

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My Summer Fashion Favorites

From shorts and skorts to sandals and swim suits, these are my must-have summer fashion staples that keep me cool and comfortable while (sweaty) stroller walking and digging in sand at the beach.

I am no fashionista – I crave comfortable, washable, sweat-friendly summer fashion finds. Summertime with kids is all about sweating, getting dirty, and keeping cool. Over the past few summers I’ve really honed in on a great athleisure wardrobe with those goals in mind. (I’m adding a few things from Title Nine as we speak too like comfortable casual tanks.) These are the items I loved last year and I can’t wait to wear again now that the weather is warm.

My Summer Fashion Favorites

I live in these lightweight shorts. They’re super quick to dry and have zip pockets. Perfect for pulling over a swim suit at the beach.

These are a newer pull-on version of the ones I have and love. These look a bit dressy with the right top and shoes and you can get them soaked and sandy on the beach too.

I love that you can easily dress up a skort, but they’re also super practical and comfortable for chasing after Birch or sitting in grass.

I got so many compliments on this swim suit last year. It’s amazing! It has some compression in the tummy, has a full coverage bottom (things you never knew you needed – ha!) and there is no worry about straps falling down.

I also have this as a two-piece for running into the waves. It’s basically a sports bra!

Not only is this one of my favorite supportive sports bras, but I call it my “summer bra” because I’m always outside being active. I’m always washing a few of these, and I don’t even put on a “real” bra in the summer.

Title Nine

I love shopping at Title Nine for

summer dresses

! They’re always made of cooling material and most always have pockets, too. No wrinkles for travel either!

I have a beach cover up that’s similar to

this one

that I wear to the beach all summer long.

I live in these from day to night. Super comfortable. Great for walking. While I wore the mirrory silver ones to the ground, I love the black because they feel formal to wear with a sundress when I’m going out while on a trip and don’t need to bring a second pair of sandals.


Sometimes I just just throw on one of my workout tanks, but I’m planning to order some more of the

Title Nine knit ones

for everyday wear. Like

this one

: pretty back and can wear with a regular bra.

Light and airy boxer type shorts with a loose tee is my go-to for pajamas in the summer. These thin poplin shorts from Gap always come in the cutest prints! I wear them with a cotton tank to sleep.

Kohv sunglasses are my favorite – I live in these! Not only are the comfortable and stay on my face when I’m on a run or chasing kids, but they’re also less than $30! I get so many compliments from you guys on them!

Can’t forget to mention my favorite safer sunscreen for summer (or anytime we are outside in the sun). We love Beautycounter’s Countersun Mineral Sunscreen Mist and tinted mist. They both have SPF 30 and don’t leave you ghostly white, even though they’re a zinc-based formula. We always have a bottle or two of the mist to spray on the kids, and the tinted mist (available in two shades) gives winter white legs a bit of color!

What are you summer attire staples?


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Strawberry Balsamic Vinaigrette Recipe

This strawberry balsamic vinaigrette recipe is perfect for summer salads!

Making homemade salad dressing is always quick and easy. Easier still if you use a blender. But you don’t have to have one. A bowl and a whisk will work too, or even a fork! (Although, for this recipe, you’ll need a blender).

Homemade dressings are always healthier than store-bought and typically have a much fresher flavor than something that has been sitting on the store-shelf for weeks.

A bottle of this Strawberry Balsamic Vinaigrette sits on a table with three fresh strawberries laying in front of it.

When I first started eating clean, it took me a while to prefer homemade dressings. Not because they didn’t taste good, but because my taste buds were still expecting the intensity of an MSG-filled dressing. But if you really focus in on it, you also realize that while the flavors are intense, the freshness is definitely not there.

These days, I’ll take fresh over intense any day. But that doesn’t mean homemade dressings are flavorless. Far from it! This strawberry balsamic vinaigrette has all the flavor of a store-bought dressing while still giving you that fresh, homemade taste.

If you aren’t a fan of balsamic vinegar, I have another strawberry vinaigrette recipe you might enjoy.

An overhead view of this bottle of Strawberry Balsamic Vinaigrette, looking down into the filled bottle. You can see fresh strawberries on the table at the base of the bottle.


  • 2 cups chopped strawberries
  • 1/4 cup balsamic vinegar
  • 1/4 cup oil (something light flavored like grapeseed oil)
  • 1/2 tsp. ground black pepper
  • 1/2 tsp. salt (I used pink salt)

You can measure the strawberries whole or chopped. It won’t make that big of a difference. I measured mine whole.


This strawberry balsamic vinaigrette recipe is wonderful over spinach salad. Particularly one with berries and nuts in it. It can be used over chicken or pork as a sauce or used with fruit salad, particularly one with lots of berries.

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Copyright Information For The Gracious Pantry


Strawberry Balsamic Vinaigrette Recipe

A delicious dressing that pairs well with spinach salad.

Course: Salad Dressing

Cuisine: American

Yield: 10 servings

Calories: 65 kcal

Author: The Gracious Pantry


  • 2 cups strawberries
  • 1/4 cup balsamic vinegar
  • 1/4 cup oil (anything light flavored)
  • 1/2 tsp. ground black pepper
  • 1/2 tsp. salt


  1. Put everything in a blender and blend for 1-2 minutes until it's totally smooth.

  2. Store in the fridge up to a week.

Recipe Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition Facts

Strawberry Balsamic Vinaigrette Recipe

Amount Per Serving (2 tbsp.)

Calories 65 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g6%

Sodium 97mg4%

Potassium 51mg1%

Carbohydrates 3g1%

Fiber 1g4%

Sugar 2g2%

Protein 1g2%

Vitamin C 17mg21%

Calcium 7mg1%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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Monday, May 25, 2020

Comparing YOU THEN versus YOU NOW

Rewind to 6 years ago…⁠⠀
I was 39 weeks pregnant with Quinn! ⁠⠀
And in looking at this photo… it’s funny to think how much my perspective on fitness has changed since becoming a mom and getting older. It’s not better or worse… it’s just different. ⁠⠀
We talk a lot about comparing ourselves to others, but what about comparing yourself to YOURSELF? ⁠⠀

It’s easy to fall into the trap of analyzing YOU THEN versus YOU NOW… pregnant versus not pregnant, 30 years old versus 40 years old, crushing “Murph” on Memorial Day versus completely modifying the workout to fit your current fitness level… the truth is, as life changes, so do our bodies and priorities. ⁠⠀
I know my body might not be the same as it was ten years ago, but I’ve come to accept it and work WITH it. I used to feel bad and get down on myself because I wasn’t at the same fitness “level” as I once was. ⁠⠀
Over the years, though, I’ve set new goals and tried different workouts, but most importantly, I’ve learned to listen to and appreciate my body… for real. ⠀

Basically, what REALLY matters to me, related to my health and wellness, has shifted. It’s not good or bad, better or worse… it’s just different. And we only get one body, so we need to do our best to take care of it! ❤️⠀

The post Comparing YOU THEN versus YOU NOW appeared first on Carrots 'N' Cake.

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Success Story: Traveling the Cancer Journey

keto cancer

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 as long as they keep coming in. Thank you for reading!

Folks, I have been grateful for every story that has come my way over the years. It’s an incredible privilege being on the receiving end of your reflections and evolutions, and they are why I’ve kept at it all these years—knowing the message and information have made a difference in people’s lives. I appreciate every single one. This success story comes from Registered Dietician, Primal Health Coach, and cancer survivor Martha Tettenborn. She takes us through her journey from learning to advise a low-fat, high-carb lifestyle to beating cancer using Primal principles. Enjoy! —Mark

It has become my passion to share the power of nutritional interventions for improving health overall, but especially in the treatment of cancer. I have come to this from personal experience…

I studied at University in the early 1980’s to become a dietitian, because I had an overwhelming interest in nutrition and wanted to be in a helping profession. At that time, the cholesterol and saturated fat theory of heart disease and overall health was considered cutting edge science and we were fully indoctrinated into the low-fat approach to almost all health issues. The only exception was using a high calorie, high protein approach to under-nutrition (such as with failure-to-thrive or cancer patients), and in that situation, we recommended using sugar or honey, butter or cream, and other added fats and simple carbs to increase the caloric density of foods.

I have been a Registered Dietitian for over 30 years, basing my practice for most of that time on the standard paradigm of low fat foods, heavily carb-based meals, fruits and vegetables, lower fat meats. Personally, our family spent many years eating no red meats, using turkey “bacon,” ground chicken and other processed foods, but avoiding beef and pork – and feeling virtuous while doing that.

Professionally, I have spent the last 20 years working in geriatrics, contracting my services to long term care facilities. I care for many residents with the end stage consequences of the Standard American (and Canadian) Diet – diabetes, strokes and of course, dementia, both vascular and Alzheimer’s. It is rare that a resident has simple osteoarthritis or other simple wearing out of old age. Most of them are younger and slowly dying for years with the chronic “diseases of civilization.”

About 10 years ago, I started down the path of alternative nutrition, starting with Seth Robert’s ideas, called the Shangri La Diet, using flavourless oil shots to impact on appetite control in the brain. I was successful in losing about 18 lbs that had been quite stubborn prior to that time. Shortly after that, I found Mark’s Daily Apple and the concept of the Primal Diet, eating an Ancestral pattern that suited our physiology. It resonated so strongly with me that this was correct, although it went against all of my training. The strength of the science won me over; however, I spent hours on the MDA forums, reading scientific discussions, success stories, recipe and meal planning ideas and journals from the MDA community.

About 3 years ago, I decided that I wanted to take my interest in low-carb, high-fat (LCHF) and start up a private practice. In order to update my knowledge, I completed the Primal Health Coach certification – an excellently presented and in-depth course. As an RD and member of a Registered Health Profession, with a regulatory college, I had to establish a private practice that met with the regulatory guidelines of my
profession, so I started Primal RD in July 2017. Because of my counter-conventional approach, I have had no support from local doctors and getting my practice going in my small Ontario community has been slow.

Instantly download your copy of the Keto Reset Diet Recipe Sampler

Last summer, I discovered the presence of a large ovarian cyst in my abdomen and had it surgically removed in late September. The cyst was a simple fluid-filled balloon, but huge, holding 1.5 litres of fluid (over 50 oz – 6 cups!). Despite nobody expecting it, it turned out to be Stage 1 high grade serous carcinoma – ovarian cancer. It had been intentionally ruptured to make laparoscopic removal possible, so that was considered a “spill” and a second surgery for hysterectomy and chemotherapy were highly recommended.

I was 58 years old and in stellar health prior to this diagnosis. In fact, a great deal of my self-identity was wrapped up in being “super-healthy” and this sudden change to “cancer patient” was a huge crisis for me. However, as a naturally optimistic and curious person, I headed down the rabbit hole of research to determine what I could do for myself to impact on my health journey and return myself to my formerly stellar good health.

What I discovered was startling. That cancer is no longer considered by some to be a genetic disease, but rather a disease of disordered metabolism. That this information was first discovered and described by Otto Warburg in the 1920’s, for which he received a Nobel Prize. That this scientific information was then lost by virtue of it being of German origin, and the Germans lost the Second World War. And that this critical understanding of the metabolic nature of cancer has only been brought back to light in the past 10 years through the work of dedicated researchers who are working outside of the medical establishment.

Cancer, although it is thought of as a genetic disease, and that it is thought of as many different diseases, has one almost universal underlying common characteristic. Almost all cancers have damaged and malfunctioning mitochondria, the fuel-processing organelles that create the energy for all cellular life. Instead, they produce energy by the ancient process of fermentation in the cytoplasm of the cell, an inefficient process that is entirely dependent on glucose or glutamine for substrate. Cancer cells have no ability to burn fatty acids or ketone bodies. That’s their Achilles heel.

keto cancer

By using a ketogenic diet throughout my chemotherapy, I was able to deprive any remaining cancer cells from having access to elevated circulating insulin or glucose. And by producing ketones through the diet and through fasting for 72 hours each chemo administration, I was able to starve the cancer cells of their preferred fuel, while putting my body further into ketosis, thus supplying my healthy cells with adequate fuel. My healthy cells down-regulated their metabolism in response to the fasting, going into “stealth mode” and escaping notice by the chemo drugs (essentially poisons aimed at fast-metabolizing cells). This turned out to be powerfully protective in preventing most side effects. I had no nausea, emesis (vomiting0, gastrointestinal damage, nerve damage, tingling or neuropathy, no joint or muscle pains. I did experience hair loss and bone marrow suppression, the 2nd week effects of the chemo, but these were moderate, not requiring any additional medication. Overall, I sailed through chemo with a few “low energy” days, but mostly it was life as normal, just with no hair. This was decidedly NOT the expected course for this type of chemo.

A friend said to me when I was starting down the cancer path that it appeared that everything in my life to this point (becoming a low carb dietitian, the PHC certification, and my passion for researching health) had prepared me for this day – that I would be the “Keto Cancer Dietitian.” The idea stuck, and a passion for sharing what I had learned about how powerful nutrition can be in the cancer journey was born.

As I went through chemo, I started blogging about my experiences and my journey so that others could read my story and gain hope and understand the power that we each have to impact on our own health, even in the face of daunting obstacles like a cancer diagnosis. I write about my experiences at my website, Powerful Beyond Measure, at https://ift.tt/2LTEf3r.

I feel very blessed for so many reasons. Firstly, that I had found the low carb Primal way of eating and had a solid basis of good health prior to starting this cancer journey. Secondly, that I had the knowledge and skills to research the metabolic nature of cancer and implement specific nutritional interventions (namely ketogenic diet and therapeutic fasting) for impacting on the chemotherapy experience. And thirdly, that I am now able to share that knowledge with others so that we can change the cancer and cancer treatment experience for the better. I was not a helpless “victim” of cancer and I was not fighting a war against my cancer. I was an empowered and effective partner in my own healthcare, positively impacting my response to conventional treatment.

That’s what I wish to share with others.

Mark has been so generous to share his knowledge with the goal of changing lives and that’s what I hope to do as well, from the perspective of a Registered Dietitian, a Primal Health Coach, a lifelong “healthy eater” and a cancer survivor thriver. I’m just at the beginning of that journey.

Martha Tettenborn, RD
Owen Sound, Ontario, Canada


The post Success Story: Traveling the Cancer Journey appeared first on Mark's Daily Apple.

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Sunday, May 24, 2020

Mal’s 38th Birthday

Mal turned 38 yesterday, and we celebrated the birthday boy all day long!

Quinn and I were up and at ’em planning Dada’s day of birthday surprises. It started with a scavenger hunt around the house to find his morning mug of iced coffee as well as birthday cards and presents.

Quinn wanted to make pancakes for Dada, so we had a full-on pancake breakfast complete with bacon and butter! 🙂 I mention the butter because Quinn ate a huge spoonful, straight-up, right into his mouth and then asked us if we had ever eaten butter than way before. Haha! I mean, who hasn’t eaten a spoonful of butter?!

After breakfast, we took Murphy for a walk around the neighborhood and then got ourselves ready for the day. When we returned home, Quinn and I made a batch of Funfetti cupcakes for Dada – his favorite! Mal has them every year for his birthday!

After lunch, we sang “Happy Birthday” to Dada and celebrated with cupcakes!

The weather was gray and chilly, so we spent most of the afternoon indoors playing giant Jenga.

For dinner, we enjoyed a delicious meal from Novara, who reached out earlier in the week about a partnership. They’re now offering takeout and delivery, so we tried it out in exchange for a shout-out on Instagram. We’re already huge fans of Novara, so it was an easy decision! The ordering and pick up process was super straightforward and efficient, and the food was awesome – it was definitely some of the best takeout we’ve had during quarantine!

On the way home, Quinn fell asleep in the car. I transferred him to the couch when we got home and he slept for a solid 2 hours. He was exhausted! Mal opened up “Mal’s” and the two of us enjoyed a drink and some truffle fries from Novara while Quinn napped.

Dinner was such a fun time and, my gosh, we loved everything we ordered!!

Including the Tiramisu and flourless chocolate cake! 🙂

The evening ended with a Zoom call that went late into the evening with all of our hometown friends. It was hilarious and sentimental all at the same time. We definitely miss each other, but it was great catching up, and Mal really enjoyed the virtual hangout. It was such a nice way to end his day of birthday celebrations! 🙂

The post Mal’s 38th Birthday appeared first on Carrots 'N' Cake.

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Popover Recipe

This easy popover recipe is delicious, easy to make and perfect for breakfast or brunch!

If you’ve never had a popover before, drop whatever it is you’re doing and get straight into the kitchen. These delicate rolls are delicious, airy and nobody will guess they are made with whole grains! Enjoy them warm out of the oven with a pat of butter. Melty, comforting goodness. Yum!

Three warm popovers in a small bread basket, ready to eat.

This recipe is adapted from a very old Fannie Farmer cookbook. The first edition was printed in 1896! So this recipe has been around a while! The changes made were the flour used and the amount of milk added to adjust for the whole grain flour.


  • 1 cup whole wheat pastry flour
  • 1/4 cup salt
  • 1 cup milk
  • 2 eggs
  • 1/2 tsp. butter (melted)
  • A popover pan
  • Extra butter for oiling the popover pan

Two popovers from the popover recipe sit snuggly in a small bread basket.


This is the one I have. It works beautifully!


  • Preheat oven to 400 F.
  • Butter the popover pan and place it in the oven. You’ll want the pan to be hot before you put the batter in it. (You should hear a sizzle in the pan when you add the batter.)
  • In a large mixing bowl, stir together the flour and salt.
  • Mix in the milk and blend with an electric mixer until totally smooth.
  • Beat in the eggs and butter.
  • Pull the hot pan from the oven (please use a pot holder!), and pour the batter in. Fill them about 3/4 of the way.
  • Bake for 35 minutes.
    Popovers baking in the oven.
  • Remove from oven and let sit for about 5-10 minutes. Then turn the popovers upside down onto a clean surface. Cool on a plate or cooling rack, but don’t let them cool completely before cutting one open and putting butter on it!
  • Eat one right there at the counter, because… warm bread with butter. YUM!
    A popover sits cut in half with butter melting into it's middle.

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An overhead view of this popover recipe shows three popovers in a parchment lined bread basket.

Copyright Information For The Gracious Pantry


Popover Recipe

Delicious, delicate rolls that are perfect for breakfast or brunch!

Course: Breads, Breakfast, brunch

Cuisine: American

Yield: 5 popovers

Calories: 144 kcal

Author: The Gracious Pantry


  • 1 cup whole wheat pastry flour
  • 1/4 tsp. salt (I used pink salt)
  • 1 cup milk (I used 2%, but anything other than coconut should work well here)
  • 2 large eggs
  • 1/2 tsp. butter (melted)


  1. Butter the popover pan and place it in the oven. You'll want the pan to be hot before you put the batter in it. (You should hear a sizzle in the pan when you add the batter.)

  2. In a large mixing bowl, stir together the flour and salt.

  3. Mix in the milk and blend with an electric mixer until totally smooth.

  4. Beat in the eggs and butter.

  5. Pull the hot pan from the oven (please use a pot holder!), and pour the batter in. Fill them about 3/4 of the way.

  6. Remove from oven and let sit for about 5-10 minutes. Then turn the popovers upside down onto a clean surface. Cool on a plate or cooling rack, but don't let them cool completely before cutting one open and putting butter on it!

  7. Eat one right there at the counter, because... warm bread with butter. YUM!

Recipe Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition Facts

Popover Recipe

Amount Per Serving (1 popover)

Calories 144 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 2g13%

Cholesterol 80mg27%

Sodium 149mg6%

Potassium 179mg5%

Carbohydrates 20g7%

Fiber 3g13%

Sugar 3g3%

Protein 7g14%

Vitamin A 199IU4%

Calcium 75mg8%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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Saturday, May 23, 2020

Instant Pot “Sous Vide” Egg Bites Recipe

The low-carb community was pretty pumped when coffee shops first started to serve sous vide egg bites. Until then, most breakfast options came between a couple of slices of a bagel or croissant. Coming in around $5 for two little egg bites, it was only a matter of time before people started looking for make-at-home versions.

Do You Need a Sous Vide to Make Egg Bites?

Let’s first put it out there that food cooked sous vide is delicious. The temperature is so precisely controlled that there’s virtually no risk of overcooking or undercooking, and for the most part, it’s a hands-off cooking method. Still, it’s cost-prohibitive for a lot of kitchens – you’re looking at a couple hundred dollars for a decent system, which is more than the average household wants to spend on an appliance they’ll use only occasionally.

The solution? These adorable little egg bites are not actually made in a sous vide, but instead in an Instant Pot. The end result is a light and fluffy egg bite bursting with flavor. Ideally, these egg bites would be made in a silicone egg mold, but they also turn out well in ½ pint mason jars. If you don’t have an Instant Pot, there is an oven modification below.

This recipe makes 10 egg bites (5 egg bites of each flavor) which are great for an on-the-go breakfast or protein-packed snack. Feel free to experiment with your favorite add-ins.

Instant Pot “Sous Vide” Egg Bites Recipe

Serves: 5

Time in the kitchen: 25 minutes, including 18 minutes cook time


  • 7 large eggs
  • 3 Tbsp. milk of choice (unsweetened and unflavored if you’re using non-dairy milk)
  • ½ cup chopped cooked broccoli florets
  • 1 oz. Crumbled Feta Cheese
  • 3 slices crumbled Cooked Bacon
  • ½ cup Chopped Spinach, cooked and drained well
  • Salt and Pepper
  • Primal Kitchen® Avocado Oil Spray


Combine the eggs, milk and a pinch of salt and pepper. For a fluffier egg bite, swap out the milk for ¼ cup of cottage cheese. Blitz them together in a blender, and separate the beaten eggs evenly into two bowls.

In one bowl, add the chopped broccoli and feta and whisk to combine. In the second bowl, add the crumbled bacon and spinach and whisk to combine.

Liberally spray the insides of your mason jars with Primal Kitchen Avocado Oil spray. Each bowl of egg mixture will make 5 egg bites. Scoop out about ¼ cup of the feta broccoli egg batter into the jars, until the mixture is equally divided between 5. Do the same with the bacon, spinach, and egg mixture. If you are using an egg mold, fill the egg molds until they are a little more than ¾ of the way full.

Cover the mouth of each mason jar with a small piece of foil. If you are using an egg mold, cover them with the accompanying lid (if oven safe) or with foil.

Add 1.25 cups of water to the Instant Pot, and place the metal trivet into the pot. Nestle 5-7 mason jars into the Instant Pot on top of the trivet. Place the lid on the pot and select the “Pressure Cook” option. Set it for 10 minutes at Low Pressure. Once the cooking cycle is over, allow the pressure to naturally release for 6 minutes before moving the nozzle to the vent position. Carefully remove the lid and jars from the Instant Pot and allow them to rest for 1-2 minutes to cool slightly. Carefully run a knife around the egg bite and give the jar a gentle shake to release the egg bite from the jar. Add an additional ¼-½ cup of water to the bottom of the Instant Pot and repeat with the remaining jars.

Sous Vide Egg Bites – Oven Method

If you do not have an Instant Pot, you can fill the silicone egg molds and place them in a large baking dish or dutch oven filled with ?-½ full of water. Cover the mold with foil and bake the eggs at 325 degrees for at least 40 minutes, or until the eggs are firm (note that you cannot use mason jars in the oven).

Nutrition Information, per egg bite (recipe makes 10):

Calories: 79
Total Carbs: 0 grams
Net Carbs: 0 grams
Fat: 6 grams
Protein: 6 grams


The post Instant Pot “Sous Vide” Egg Bites Recipe appeared first on Mark's Daily Apple.

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Friday, May 22, 2020

Weekly Link Love – Edition 82

Research of the Week

Commuting by car kills.

The internal, external, and extended microbiomes of hominins.

An “oral health optimized diet” is a low-carb ones.

The immunoregulatory potential of cannabis for infectious diseases.

New Primal Blueprint Podcasts

Episode 424: Dr. Anna Cabeca, DO: Host Elle Russ chats with Dr. Anna Cabeca, an expert on menopause and sexual health.

Primal Health Coach Radio, Episode 61: Laura and Erin talk with Milena Regos, who’s on a mission to save people from hustle culture.

Media, Schmedia

Is meat off the menu?

Interesting Blog Posts

Video chat is not a replacement.

Well, can we?

Social Notes

I had a great time on the Essentially You podcast with Dr. Mariza Snyder, where I gave some simple tips for resetting your metabolism and rebooting your health.

I also had a great time on Dr. Mark Hyman’s The Doctor’s Farmacy podcast, where I talked about the power of keto and metabolic flexibility (among a dozen other topics).

Everything Else

Back when babies didn’t skip leg day.

Robot dog herds New Zealand sheep.

What’s happening with coronavirus in South Asia?

Some good news.

Things I’m Up to and Interested In

Video that blew me away: A hen defends her chicks against a king cobra.

Interesting article on DIY biotech: The Rogue Experimenters.

Reaction video channel I’m enjoying: Reactistan. Highlights include rural Pakistani villagers trying donuts and Mexican food for the first time. “This is so sweet. But who knows what it’s made of.” Agreed, my friend.

Podcast I enjoyed: Chris Smith on the Mark Bovair Podcast talking about how doing nothing but farmer’s walks for 90 days transformed his body.

Question I’m Asking

What are you reading these days?

Recipe Corner

Time Capsule

One year ago (May 17 – May 23)

Comment of the Week

“Mark asks: ‘what is the point of all these observational studies?’

The point is for researchers to do something. I don’t say that in a cynical way, just in an observational way (har-har). Someone needs to write a thesis, then have a career, etc. The sheer quantity of these studies says more about how many people pursue this career path relative to the fruits of their labor, and less about what high-quality research looks like.

They do have some* potential for good. If we ever find that there’s some weird link between covid and broccoli, (or trans fats and heart disease), it will maybe be inspired by these datasets.”

– Great point, Grah.


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