Mark Sisson

DIY Friday: Eating to Address Pain

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*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*

8716387730_df2733cc47_zAs you may have noticed, we're talking an awful lot lately about how what you eat affects chronic pain (and mobility and performance, and, well, everything). First we heard a dramatic story of healing from decades of severe pain via food from Curt Chaffee, and then I interviewed Dr. Aimée Shunney, Curt's naturopathic doctor, on how food affects pain, how to do an elimination challenge, and much more.

That said, I figured it was good timing for a DIY Friday that pointed out some of my favorite resources for eating cleanly and sorting out how your diet is affecting you.

Before I dive in, I just want to say that food is a pretty hotly debated topic among many. People get fiercely attached to what works for them and what team they have decided to be on. In my experience, different things work for different people (though I think we can all agree that sugar and processed food are not meant to be consumed by humans), and so this post is from the perspective that your time is best spent on experimenting and seeing how your own body responds. So whether you are vegan or Paleo, here are some places to learn better how to eat clean, and to discover what works best for your own biology:

  • As I mentioned above, I interviewed Dr. Aimée Shunney earlier this week. If you watch/listen to minutes 17:48 to 25:17 of that interview you will hear her detail how you can do an elimination diet on your own at home. And if you want more support, including coaching, a yummy chef designed menu, grocery lists, and more, that's what Aimée and her co-creator Jennifer Brewer made Cleanse Organic for! This program will take you through an elimination challenge diet and an anti-inflammatory cleanse. 
  • For those of you who are inclined to skew vegan, Rich Roll's book Finding Ultra is about as inspiring at it gets. It's a fantastic read and also a great example of how vegan doesn't mean "soy bacon" or other processed foods. In fact, he prefers to call it a plant power diet, since it is heavy on the plants, light on the grains, and soy and gluten free. 
  • If you're in the plant-strong category and are looking for more support than just reading Rich Roll's inspiring story, I recommend my colleague Dinneen Viggiano over at Phytolistic. Dinneen provides holistic lifestyle and nutrition coaching without too much dogma. She specializes in holistic inflammation management (i.e. the exact stuff that makes pain improve) and developing protocols for healthy families.  (P.S. I do realize that most Paleo/Primal folks eat more veggies than most vegetarians, so when I write "plant-strong" in this case I mean more aligned with a vegan/vegetarian plant based diet)
  • I personally skew Paleo/Primal in my eating (I am more Primal as I eat dairy, but hey my people are a long line of herders going way back, so that may not work for you. Paleo is no dairy.) , which means of course that Mark Sisson is one of my heroes. You can find loads of free resources on his widely read blog Mark's Daily Apple, and his book Primal Blueprint is required reading if you want to investigate the effect of the standard American diet, learn how to eat like your great-great-great-great (times a million) grandparents did, and also get educated about a whole lot of other important things we're losing like moving functionally, getting sun, playing, and more. 
  • Since I'm a primal girl, it means I'm also madly in love with Gary Taubes's work. If you're a fan of reading research heavy insights, you just can't do any better than grabbing a copy of Good Calories, Bad Calories. To say it's an eye opener doesn't do it service.  If you want the same information without having to wade through a lot of data, grab his book Why We Get Fat: And What to Do About It.
  • And no talk about food would be complete without pointing you to the Weston A. Price Foundation  which supports traditional foods as a result of Dr. Price's fascinating research into the health of people in traditional cultures. If you want an easily readable and, pun intended, digestible book form of what a Weston Price diet looks like in practice, Real Food by Nina Planck is excellent.

Happy eating!

photo by Graduated Learning

DIY Friday: From Boring to Badass

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*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*

We are a culture of doers. We love to do the hell out of stuff. I myself have been doing the hell out of things this summer, traveling, so far, to Munich, Seattle, Portland, and Boulder. By this time next week Saratoga Springs, NY and Ojai, CA will be added to the list. And while I have thouroughly delighted in such a spectacularly full summer and all the places it has taken me, it also has me thinking a lot about over-doing in my own life, and, since this is how I roll, what happens when we overdo it with our bodies. Or more to the point when we decide to value living at the brink of collapse personally or physically. This train of thought has led me (Buddhists, prepare to not be surprised) to thinking about all of the "boring" stuff and how, with a whiff of irony, when we engage in the "boring" things everything actually seems to get more badass. In my personal life I am now setting aside 10 minutes a day to meditate. My mind makes all kinds of excuses to avoid it, but when I set the actual timer on my phone for 10 minutes it's hard to argue with what a small thing that is. And when I start my day with a clear mind, I am light years more fruitful throughout the day.

1034410859_a9ca87bf88_bBodies are similar. Endlessly squeeze every last scrap of energy out of them and they start to suck. But try out some of the boring stuff and hey now! Suddenly you're a superhero. So in the spirit of reclaiming yourself, here are a few of my favorite resources about how doing less can reap more rewards:

  • First up, Justin Archer, aka The Posture Guy, has put up a great video resource on some Egoscue postural realignment tricks in his post here. I've mentioned my video on constructive rest before, and for those of you who are fans, this is a great way to try out new forms of resting constructively. The video is long-ish (Ha! 11 minutes! But we live in a world where 11 minutes is now a "long" video), but particularly for those of you who are dealing with back pain (especially low back pain), groin/inguinal ligament pain, and psoas strain or injuries, this is a gold mine. Boring, sure, but gold if you want to feel better. This is also some pretty magical stuff for those of you who just feel "off", like you are crooked, or slumping and always at war with your fascia. Oh, and Justin did tell me about the prism spectacles, which allow you to watch TV or read while laying down. My academic clients from Yale are going to love these things! And there are always books on tape... Here's the video: 

  • If you want more of these goodies, you can also check out Pete Egoscue's book, Pain Free
  • And of course no discussion about the boring stuff that actually makes you more badass would be complete without a chat about over training. Mark Sisson of Mark's Daily Apple does the best job of this that I've seen, so you can head over here to read his excellent article, 8 Signs You Are OvertrainingA great outtake: "No activity is worse than some, while too much may be worse than none at all." The only thing he doesn't cover very much is what a slog it is to recover from over training. It can require weeks, and frequently months, off, which is spent dealing with pain and a fatigue that makes you feel underwater most of the time. I have seen some pretty profound cases of this, particularly in the university athletes who have already been over trained by the time they arrive as Freshman, only to undergo the grueling regimen that competing at that level requires. Many have seen their athletic career end far too soon, and are left grappling with a host of injuries and punishing exhaustion. Things that, in my opinion, should be considered highly unusual in people in their late teens and early twenties. (But then again I think they should be considered highly unusual in most people).
  • And lastly, I'll leave you with my two favorite non-body related posts on the plague of overdoing (busyness) and what it is costing us, just in case you find them as delightful as I did: Busyness is Laziness by Dr. Reggie Ray- favorite outtake: "By being busy you are basically giving away your human existence."- and The Busy Trap  by Tim Kreider of the New York Times- favorite outtake: "Idleness is not just a vacation, an indulgence or a vice; it is as indispensable to the brain as vitamin D is to the body, and deprived of it we suffer a mental affliction as disfiguring as rickets. The space and quiet that idleness provides is a necessary condition for standing back from life and seeing it whole, for making unexpected connections and waiting for the wild summer lightning strikes of inspiration — it is, paradoxically, necessary to getting any work done."

And with that, go forth, be boring, be lazy, be idle, and thrive. 

Photo by Jenny Potter