Despite being told for decades that we should eat small, frequent meals and to snack and ‘graze’ throughout the day, snacking is THE worst habit if you want to feel, look and perform better.
Mushrooms have been used in traditional medicine systems for thousands of years but it seems like ever since best-selling author and renowned ‘lifehacker’ Tim Ferriss posted about Lion’s Mane Coffee— “I was on FIRE for the entire day… I got more done that day than three or four days prior to that”—there has been a surge in interest in these exotic mushrooms, and how they can help to improve health and performance. Lion’s Mane Mushroom has received a lot of interest, in no small part due to this ‘Tim Ferriss Effect’, and the buzz is not without good reason. Lion’s Mane (Hericium Erinaceus) is a mushroom native to North America, Europe, and Asia. As well as looking freaky-cool, it also being studied extensively and shows a range of health and performance benefits. Brain Health and Cognition Most interestingly, Lion’s Mane has been shown to increase ‘Nerve Growth Factor’ (NGF)1 which literally helps nerves and brain cells to grow and repair,2-7 an effect not seen from other medicinal ‘shrooms like Eringi, Maitake, and Himematsutake.8 This is important because neurons (brain and nervous system cells) typically don’t repair very well at all…and so, if you’ve lost a few cells, or damaged a few, through playing footy, bumping your head surfing, or falling off your bike… or from a few too many late nights out…you might be able to recover some of that previously lost brain tissue. Because of this brain-repair effect, Lion’s Mane is being considered as one of the most…
The three pillars of health are inter-related, and all areas affect the rest.
Cliff chats with ‘the Godfather of CrossFit in NZ’ Darren Ellis, about how to stay fit, functional, healthy, and happy as a busted up former strength athlete.
Simply focusing on unrefined food is the key to achieving nutritional health From a clinicians point of view, it is already clear that differing amounts of the macronutrients (protein, carbohydrates, and fats) affect individuals differently, and while there are best-practice guidelines for various desired outcomes, there is a large degree of individuality between the prescription for individuals. This variability has been termed by practitioners’ biochemical individuality, metabolic typing or other terms. However, there is, at this point in time, no accepted way to determine the macronutrient ‘tolerance’ of an individual, except in those cases where a specific diet benefits a disease or disorder (such as a ketogenic diet for epilepsy). Carbohydrate is not essential,1 and yet can be extremely beneficial but the variability in any individual’s benefits from eating greater or lesser amounts of carbohydrate makes its prescription somewhat problematic. Due to its nature as an almost exclusively fuel-providing substrate, it is evident that carbohydrate intake should mostly be determined by two major factors: The activity level of the individual (latent activity from habits and nervous and ‘constitutional’ behaviours, work-type, and exercise intensity, frequency and volume)The metabolic tolerance to carbohydrate—which is likely to be dependent on genetic predisposition, and to exercise/activity and to dietary and medical history, especially where these factors may contribute to a tendency towards insulin resistance. The difficult part for anyone is to try to figure out their unique tolerance to the macronutrients. One could begin by counting calories and macronutrients and adjusting these to attempt to…
It is clear that humans have only eaten an appreciable amount of the very high-carbohydrate foods (in particular sugar, and ultra-refined grains) for a fairly short time in their overall development. Now before anyone accuses me of being some crazy ‘Paleo guy’ remember that I started consulting in the nutrition field before Paleo was ‘cool’….way back in the late 1990s. But, as a rational scientist it does make sense to me, to look at what humans have eaten over their many tens of thousands of years of development and what the remaining free-living hunter-gatherer populations still eat, to at least provide some extra context to what we should be doing now. For many thousands of years’ humans survived as hunter-gatherers and it is only in the past several thousand (an evolutionary ‘blink of the eye’) that we have shifted to a diet in which grain-based and high-sugar foods dominate our food supply. It is even more recently that we began to eat the vast amounts of highly processed and ultra-refined foods that now make up the bulk of the modern diet. The agrarian shift reduced health of our ancestors At the time of the invention and rapid uptake of agriculture around 10,000 years ago, people’s height decreased and health suffered.1 While we tend to think that having an abundant supply of food would preserve health and performance the opposite appears to have taken place. What it instead provided food security. There are undoubted benefits to this, but the higher-grain diets…
The Carb-Appropriate Podcast Ep.17 In this episode of the podcast, I chat with my good buddy Michelle Yandle. Michelle is a nutrition and health coach focused on empowered patterns of eating and lifestyle. You can find out more about Michelle at https://www.michelleyandle.com/ and her latest book at AMAZON The WELLFED event is happening in New Plymouth on the 26th of October 2019. Listeners of the podcast can get a discount on tickets by using code HPNDISCOUNT Michelle Yandle – The Carb-Appropriate Podcast Ep.17 LIVE
Cliff Harvey PhD was recently on Danny Lennon’s podcast, Sigma Nutrition Radio. Check it out to hear about ketosis and fat-loss, neuroprotection. MCTs, Lion’s Mane and more!
The September 2019 issue of the Carb-Appropriate Research Review is packed with info on dairy and health. Check out the summary below.
Many claims are made about the ‘dangers’ of protein supplements but these claims don’t stand up to scrutiny.
The latest Carb-Appropriate Research Review is all about dairy! Find out the latest research on the health effects of dairy, whether it is pro- or anti-inflammatory, PLUS the low- vs full-fat debate, and all about A1 vs A2 protein.
Recent calls for the reduction of meat and dairy in hospital meals are misguided and could put people’s health further at risk.
There is concern about the insulin stimulating effects of dairy. In this study, the effect on insulin and blood glucose homeostasis of increased dairy intake was explored.
A1 protein from milk has been suggested as a risk factor for health, while A2 is promoted as a health food that avoids these risks. Find out what the research tells us about A1 vs A2.
Dairy is commonly considered inflammation causing. But is this justified? For whom is dairy inflammatory…and for whom is it not?
Low-fat dairy is recommended in dietary guidelines over natural, full-fat dairy, but is this recommendation actually justified by evidence? Or is it simply outdated?
Milk and dairy are commonly avoided by people seeking health but is the recommendation to eliminate dairy justified?