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The most important part of the workout isn’t the workout—it’s after. That’s when muscles grow, when you get stronger, when mitochondria replicate, when glycogen regenerates, when depleted cells rehydrate. It’s where the actual benefits of physical training occur. The workout is the stimulus, and the time after your workout is where your body adapts to the training. Your recovery methods make or break your training. What’s the typical advice? Eat, sleep, repeat. This advice isn’t bad. It’s actually the foundation of workout recovery. Of course you have to eat food, sleep, and do the whole sequence consistently to get results in the gym. That goes without saying. But it’s the absolute bare minimum. There’s more you can do, and should do. There’s also the possibility of doing too much. Of getting lost in the weeds. Of optimizing all the gadgets and hacks and supplements and forgetting about the foundational precepts of workout recovery methods: good food, good sleep, and consistency. So today I’ll lay out everything I’ve learned about recovery methods over the last 40-50 years of training. Food Food comes first, both chronologically and in importance. Food provides the raw substrates your body needs to recover from and adapt to training: the macronutrients to provide structure and energy; the micronutrients to produce and activate the hormones, neurotransmitters, and other chemical messengers we use to make things happen in our bodies. For about 2 hours after the workout, you have a “window” of opportunity for optimal distribution of nutrients: Your muscles are primed for dietary protein to lay down new tissue and begin repairing the damage done by the workout. Your muscles are primed to accept carbohydrates as glycogen (the form of carbohydrate stored in muscles and used for intense activities). Your entire body is insulin sensitive, so you can shuttle nutrients like protein and glycogen into muscle without needing as much insulin as you’d normally need. Your body has also triggered something called “insulin independent glucose transport,” which allows glycogen repletion without the use of insulin. All in all, now’s the time to eat. That said, the “window” isn’t closed forever after the two hour mark. Eating later will still improve recovery, replete glycogen, and so on. And a post workout fast (or abstention from food for a few hours) can actually increase growth hormone secretion. Whether this is physiologically relevant to workout recovery remains to be established, but it’s something you can play around with. But the point is that food matters, maybe more than anything else. You need high quality Primal food and you need adequate amounts of it. What I do: Follow my hunger. If I’m ravenous after a training session, I eat right away. If I’m not, I hold off a bit. I trust the instinctual cravings of my subconscious to let me know what’s optimal in any given post workout period. I aim for protein, first and foremost. 30-50 grams for the first meal, usually in the form of meat or seafood or eggs but sometimes whey. Protein is my primary concern. I’ll eat whatever fat comes along for the ride, and if I’ve expended a lot of glycogen I might include some fruit or tuber. But personally, I’m not that worried about refilling my glycogen right away. I’m at the point in my life where I’m not destroying myself in the gym anymore, nor am I trying to compete the next day in some grueling event. “Refueling” isn’t my primary concern. Cold Water Immersion Cold water immersion done right after a workout can reduce soreness and muscle pain and get you back into competition more quickly, but it may impair strength and fitness gains. How do you reconcile this? If you absolutely need to get back into the gym or on the track on short notice, cold immersion will get you competing faster. The studies are clear: Cold water exposure restores muscle contractile function and reduces soreness following simulated collision sports (in this case, rugby).1 Both cold water immersion and hot/cold contrast therapy help restore force production following high intensity interval training.2 Cold water immersion helps sprinters maintain their performance over the course of consecutive training days.3 Cold water immersion helps basketball players recover from their games.4 This is why you see athletes getting into ice baths after games: so they can play again tomorrow. Makes sense for competition, but not training. If you’re training for long term adaptations to your strength and cardiovascular fitness, cold immersion should not be done immediately post-workout. Doing so (within 10 minute after a training session) has been shown to reduce long term strength adaptations and even size gains by attenuating the normal post-workout rise in satellite cell number and activity of the kinases that control muscle hypertrophy.5 What I do: Take a cool bath/shower or dip in the ocean the evening after a workout, or the next day. I don’t do it right after the workout. I don’t do it every time. I wait at least 5-6 hours for the acute inflammation of a training session to subside. Sauna If the post-workout effects of cold immersion are often undesirable, the post-workout sauna is a wholly positive force for workout recovery. Post-workout sauna sessions improve endurance performance in runners.6 For three weeks, endurance runners sat in 89° C (+/- 2° C) humid saunas for 31 minutes following training sessions. This amounted to an average of 12.7 sauna sessions per runner. Relative to control (no sauna), sauna use increased time to exhaustion by 32%, plasma cell volume by 7.1%, and red cell volume by 3.2% (both plasma cell and red cell volume are markers of increased endurance performance). Post-workout sauna use increases plasma volume in male cyclists.7 Following training sessions, cyclists sat in 87° C, 11% humidity saunas for 30 minutes. Just four sessions were sufficient to expand plasma volume. This is important because increasing plasma volume improves heat dissipation, thermoregulation, heart rate, and cardiac stroke volume during exercise.8 What I do: Either use a dry sauna, an infra-red sauna, or take a hot bath or dip in the hot tub after my workout. I’m not a stickler for timing or heat medium (dry, wet, bath, IR). Whenever I can squeeze it in, I do it then. And foam rolling just after the sauna while your muscles are warm feels incredible. Walk Walking is always a good idea. No matter your situation, go for a walk. At the worst, it doesn’t make anything worse and nothing changes (but you still got a walk in). And there’s a very good chance it improves whatever situation you’re dealing with. Same goes for workout recovery. There’s a real epidemic of people who train hard in the gym a few times a week and then sit on their asses the rest of the week. They might even look strong or fit, but they’re leaving a lot of fitness on the table by not moving frequently at a slow pace. Resting doesn’t mean “being sedentary.” On the contrary, consistent low level movement helps stimulate lymph flow, which helps reduce and repair muscle damage and speed up both recovery and adaptations. A post-workout walk will also burn many of the free fatty acids you just liberated during the workout. This can improve body fat loss, if you’re going for that. What I do: Immediately post workout, I like a brisk 15-20 minute walk to cool down and to get some gentle movement for the tissues I just stressed. On the off days, I make sure to get a lengthy walk, or series of walks. Walk as much as you can, as often as you can, basically. Let’s call this strategy JFW—”Just F—ing Walk.” Magnesium The average person is already deficient in magnesium, and the severity and incidence rise the more you train. Sweating and exertion increases magnesium requirements by around 20%.9 Without adequate magnesium, you shortchange your ability to generate energy, build muscle, and recover from your workouts. It’s one of those minerals that acts as a precursor to hundreds of physiological processes in the body, including those relevant to the post-workout period. What I do: If I’m taking a hot bath, I’ll add some magnesium chloride flakes to the water. I also keep magnesium chloride oil (flakes dissolved in purified water in a spray bottle), which I apply generously to my skin—especially the areas of the body I just trained. Sleep As always, it’s not that sleep is magical. It’s that a lack of sleep is so totally destructive. Poor sleep impairs exercise recovery primarily via two routes: by increasing cortisol, which reduces testosterone production and lowers muscle protein synthesis; and by disrupting slow wave sleep, the constructive stage of slumber where growth hormone secretion peaks, tissues heal and muscles rebuild.10 That’s probably why sleep deprivation has been linked to muscular atrophy and increased urinary excretion of nitrogen, and why the kind of cortisol excess caused by sleep deprivation reduces muscle strength.111213 Additionally, sleep loss can increase the risk of injuries by decreasing balance and postural control.14 If you trip and fall, or throw out your back due to poor technique, you won’t even have a workout to recover from. What I do: Get 8 hours a night, making sure to follow best practices for optimal sleep and circadian hygiene. Stress Stress is fungible. Psychological stress (“mental” stress, bills to pay, relationship issues, job you hate, commute you hate more) and physical stress (hard workout, lack of sleep, inadequate calorie intake) do not exist in separate categories, never to interact. They are additive. Stress is stress is stress. If you’ve just finished a hard workout, there is good evidence that psychological stress will make recovery go more slowly. In one study, 31 undergrads were assessed for baseline mental stress levels using a battery of psychological tests, then engaged in a heavy lower body strength workout. At an hour post workout, students with high baseline stress levels had regained 38 percent of their leg strength, while students low baseline stress levels had regained 60 percent of their strength back. Another study showed that tissue healing is impaired during times of stress. Students received puncture wounds to their mouths, and half went on vacation and the other half had exams. On average, the exam group took three days longer for their wounds to heal. Even though we aren’t talking about puncture wounds, the muscle recovery process operates along similar pathways.15 What I do: Apart from regular anti-stress techniques, I also take Adaptogenic Calm, my own anti-stress supplement that I actually developed way back in the day to help elite endurance athletes recover from the stress of their (and our) training. Consistency in training is crucial for stress management, as the beauty of training and recovering is that it makes you more resistant to other forms of stress (the fungibility goes both ways). Sun Sunlight improves workout recovery via several pathways. It boosts vitamin D, which is important for testosterone production and bone density—two key elements of the adaptation to training. It increases nitric oxide, which increases blood flow. More blood flow to your muscles and other tissues means better delivery of nutrients necessary for recovery. It lowers stress hormones, which are catabolic in nature and oppose the actions of testosterone. One study in soccer players even found that increasing sunlight exposure led to increases in testosterone levels and sprint performance over the course of a season.16

Hi folks! This week, Erin is here to help you get the non-primal eaters in your life onboard with your way of eating. From carb-crazed kids to aging parents, she’ll be sharing her own personal strategies for finding balance, while transitioning away from the Standard American Diet. Got more questions? Post them in the comments section below or over in our Mark’s Daily Apple Facebook group. Maggie asked: “My kids love bread. Is there any bread that is good for you? As they were eating their 3rd slice at dinner last night, I read aloud the long list of ingredients shaking my head. Any suggestions?” I hear from a lot of my clients that, now that they know the ills of grain-based foods (among other things, grains contain lectins, a toxic substance that can reduce the body’s ability to absorb nutrients), they’d love to get their kids off of them too. The young, resilient bodies of kids don’t often suffer the consequences of eating grains as immediately or as noticeably as we grownups do. In a sense, they don’t have as much skin in the game; they have less immediate incentive to make a healthier choice. They may not develop IBS, eczema, or PCOS ‘til they’re in their twenties or thirties which, for a kid, is a lifetime away. That said, if you really want to steer them in a different metabolic direction (and it sounds like you do), the time to start is now. How to Help your Kids Stop Eating Bread My guess is that you are the one buying the groceries. That means you’re in control of the foods you bring into your home and put on your table. A lot of my clients have serious guilt around “forcing” their kids to eat the way they do, depriving them of childhood staples like sandwiches, sugared cereal, and goldfish crackers. …but most parents would also feel terrible if their kids developed a chronic health condition or contributed to the fact that nearly 20% of today’s youth are classified as overweight or obese — simply because they couldn’t bring themselves to stop adding bread to the weekly shopping list.1 Feel empowered to make a bold leadership decision for your family that will keep them safe from the scourge of chronic illness when they’re older. The Science Behind Kids’ Cravings Understanding your kids’ preference for carby foods like bread is a key factor in helping them develop a healthy relationship with food. Researchers from Northwestern University studied the energy requirements of the brain from birth to adulthood and found that during the slow period of growth between toddlerhood and puberty, kids’ metabolic needs shift to optimizing brain-glucose levels, with half of their daily energy intake going to their developing their brains.2 Their hungry, growing brains seem to call out for more carbohydrate foods. So when the bread basket appears on the table, well, it’s almost not the kids’ fault that they reach for it. They’re wired to! Anyone who’s transitioned to a Primal way of eating — or just ditched bread from the cabinets — will tell you that it’s not the easiest thing in the world. That’s why the best thing you can do is make gradual and manageable changes. Progress Over Perfection Give your kids free rein in the kitchen and you could be contributing to health issues. Restrict too much and you run the risk of, what researchers call, eating in the absence of hunger, which is basically a form of mindless eating.3 I prefer to opt for a sort of co-feeding approach, where you as the parent lead by example, getting your kids involved with the shopping, preparing, and eating. Get cooking. Forgo the store-bought loaf and make one at home using paleo-friendly ingredients. (We live in exciting times; 12 years ago when I went Primal, there were no grain free bread recipes. We just stopped eating bread!) Time it right. When kids (and frankly adults) are starving and grumpy, they’re less receptive to trying new things. Keep your family well fed and satiated with delicious Primal foods and they’ll be biologically more receptive to ditching the bread from their plate. Avoid labeling. Diet culture bombards us with messages about foods being “good” or “bad.” Do what you can to explain the consequences of eating certain foods vs labeling them (I share a few suggestions a little further down the page). Remember the big picture. While a lifelong habit of reaching for the bread basket might derail their health, a slice here or there isn’t terribly egregious in the grand scheme of things. It doesn’t help that store-bought breads (and other carb-centric foods) are hyper-palatable, however, understanding your kids’ biology, cravings, and preferences — and making a smart plan of action — can help put your family on a healthier path. It’s a process, and eventually, when you’re consistent, it clicks! Tamzin asked: “I recently persuaded my mom to give up dairy, bread, pasta, etc., so her diet is basically Primal. It has been 8 weeks and she’s feeling great, but she is losing weight and does not want to (she looks great already). I have been telling her to eat more carb-dense foods like bananas and squash and to just eat more food, but she complains that she does not feel like eating. What’s the best way to get her to eat more?” The fact you got your mom to transition away from SAD foods is a huge win! Having said that, if she’s losing weight (which may be muscle loss, since it sounds like she didn’t have a lot of fat to lose in the first place) there are some factors to be addressed.4 First off, know that muscle loss, or sarcopenia, is common in aging adults. After age 30, you can lose up to 5% per decade, so I’d love to know: is your mom doing anything to increase strength? Many of my female clients in this age group have simply never lifted weights or strength trained in their entire lives. They came of age during a time when women were worried about getting too “bulky,” which — in case you (or your mom) weren’t aware — is nothing to worry about. The Truth about Muscle Loss A strength training or resistance regimen in conjunction with a Primal eating plan can help prevent any further muscle loss. Some research shows that it can even lead to a gain in muscle.5 This includes everything from bodyweight exercises like squats and planks to lifting heavy. Another thing I’d mention here is that older adults often aren’t as in tune with their hunger levels. Same goes for their thirst levels as one commenter noted on my recent post on hydration. The reasons for this are because they:6 Typically have a lower metabolic rate Are usually less active Can have changes to their sense of smell and taste, which makes food less appealing May be struggling with a chronic illness that reduces their appetite Amplify Your Primal Eating Plan As your mom adapts to using protein and fat as fuel, she’ll naturally have steadier blood sugar levels — and less hunger. The body burns through starchy breads and pastas extremely fast and if she’s getting satiated on Primal-focused foods, she naturally won’t be as hungry. I’m all for honouring the body’s hunger cues, but in this case, it’s smarter to supplement with additional sources of protein (chicken, fish, eggs, beef), healthy fats such as avocados, nuts and seeds, and carb-dense foods like starchy veggies, sweet potatoes, and fruit to help keep her muscle tone and energy in check. Tyson asked: “I’ve been Primal since the first of January and my wife is starting to pick up on it as well. The problem is the kids. We have shared custody of my two daughters. When they’re with us, they eat very well. When at their mom’s they go out to eat and have constant candy. We have thought about improving their diet more when they are with us, but we considered if it would do any good since they eat so poorly at their mom’s.” Anytime you have a split household, it can cause challenges — with food rules and regular rules. But take comfort in the fact that you’re on the right track with what you’re currently doing. Honestly, “you’re doing the best you can” is my mantra when I hear parents struggling with situations like this. You really are. When your girls are at your place, they’re not only eating healthier, they’re learning why that’s important. They’re seeing that food doesn’t always have to come from a box and that home cooked meals can be just as tasty as take out. They’re watching you and your wife live vibrant, healthy lives. They may also be noticing what happens when they eat a steady stream of candy and processed foods versus eating nutrient-dense whole-food-based options.7 Because they go back and forth between the two houses, they might even pick up on those nuances more easily. Maybe they feel crankier at their mom’s. Or more sluggish. Don’t Force Food Rules I actually think you’re better off NOT making a big deal out of it. The more you force food rules, the more kids, and really anyone, will resist. Instead, continue to lead by example, preparing and eating the Primal foods you enjoy. And share the benefits of eating those foods in a way your kids can understand. For instance, swap phrases like, “blueberries have antioxidants in them,” and “veggies are healthy” for “blue foods boost your brain power” and “green foods keep you from getting sick.” Even though it feels like you’re oversimplifying things, it will start to resonate. And the beauty of this language, is that it’s informative without being instructional. Your kids get to figure out for themselves how they want to eat to support their vibrant health — and this sort of “health autonomy” is truly the gift that keeps on giving. Keep the Big Picture in Mind I know I may be making this out to seem a lot simpler than it really is, but to reiterate: you’re doing the best you can, and every little attempt you make to encourage healthy food habits and a healthy relationship with food will pay big dividends later. I’m not saying that info is the magic bullet that will make them pass up fast food or candy at every turn – at least not right away — but they’ll start to notice that there are two very different ways to eat. Whether it’s heading off to their mom’s house for a week or going to a friend’s birthday party or eating the junk that seems to creep up into school lunches, the education (and feel-good nutrient-dense food) you and your wife are providing make a huge difference. You may not get to see the benefits of your efforts ‘til they’re grown adults and raising kids of their own, but if you keep sending the message, I believe they’ll hear it.

Want to pursue a career as a Primal Health Coach? Or maybe you just want to really drill down and learn everything you can for your own personal knowledge? Enter the sweepstakes today for a chance to win free tuition to the Primal Health Coach Certification Course, a $4,495 value. Research of the Week Going meatless barely reduces carbon footprint, and that’s assuming all the meat eaten is conventionally raised in feedlots. A high-fat, low-carb, high-protein diet with 2 days of fasting per week was safe for patients with brain cancer. According to the labels, plant-based “meat” is the same as beef, but when you look more closely… The genetic architecture of COVID susceptibility. Animal protein beats plant protein. New Primal Blueprint Podcasts Episode 505: Alex Terranova: Host Elle Russ chats with Alex Terranova, the Dream Mason. Great name. Episode 506: Microworkouts to Boost Fitness, Increase Daily Activity, and Prevent Burnout: Host Brad Kearns talks about the power of microworkouts. Health Coach Radio: Dr. Tro is an MD who uses health coaches more than prescriptions. Media, Schmedia Strong link between brain cancer and cell phones. Good sleep is essential for brain health and longevity. Interesting Blog Posts The developing story of humanity. Mongongo nuts. Social Notes Nice summary of the fake meat versus real meat study. Everything Else Pre-sleep protein is fine for fat loss. Spiders eat a lot of snakes. Things I’m Up to and Interested In One does wonder: What’s the deal with ear wax? Interesting older paper: The one where they treated soft tissue calcification with oral and topical magnesium. Says it all: “…current evidence regarding the effect of meat consumption on health is potentially confounded.” Interesting piece: How to build a small town in Texas. Great story: The yogurt mafia. Question I’m Asking Will you eat plastic-fed cows? Recipe Corner Ful medames, an Egyptian fava bean dish. Thai yellow curry with eggplant that’s vegetarian as written but can easily handle meat. Time Capsule One year ago (Jul 3 – Jul 9)