For the current edition of Dear Mark, I’m answering five questions from readers. First up isn’t hiking giving one reader the changes in body comp they expected? Two, is there really a way to mask the taste of liver? Then I talk a few unconventional testosterone boosters, followed by a brief treatment of this cooked, then cooled, then reheated potato. And are there any dietary activators of sirtuin proteins?
I’d like to see an article on the advantages of. I live about 25 miles a week of walking. I know that it’s doing great things for body and my mind, but I do not see any noticeable changes in my physique. Is there anything I can do to up the toning factor of my walks, besides seeking hills out? Thanks!
This is a difficult one to grasp for people, particularly since we speak so much about the advantages of walking, but I think it’s vital.
Do not think of hiking or walking . Don’t. Not because it isn’t great exercise–it is–but because that mindset subtly alters how we behave.
If something is “exercise,” it needs a reward. Our subconscious reaction to anything hard is that a hedonic reward, a “treat.” We “earned it,” after all. This works without you even knowing it’s happening. That is why hikers are the consumers of junk food. The amount of snacking that goes on struck me. Folks are constantly pausing on the trail to dig through their backpacks for dried apricots trail mix, granola bars, and such. You’re likely not doing this consciously, if you’re doing it.
When we treat hiking like “exercise,” it bleeds to our real training. “Oh, I improved yesterday. I will jump CrossFit today.” No. Times, hiking and walking are rest days. Unless you’re climbing hills for six miles, then you should not treat them like a challenging session demanding post-haste refueling and carbohydrate loading.
Beginners to walking and trekking will find a few miles taxing. For them, it is exercise. But you accommodate, and it becomes easy and relaxing. That is where I suspect you are. Twenty-five mph is activity, but it’s a breeze.
I’d love to see recipes which hide the taste of liver. I’m not fond of the taste, but I would like to find ways to integrate it.
At some point, you’re gonna taste some liver. It’s unavoidable.
Do not overcook it. Its qualities heighten and depresses its great ones. When you overcook liver, you ruin all of the sweetness–the –which makes great liver so great (or at least tolerable). It becomes a crumbly, chalky mess when you overcook liver. Leave it pink inside.
Eat it as fresh as possible. Glycogen is fleeting, although liver is repository of glycogen that is sweet . The liver sits, the more glycogen dissipates. Eat it soon after, if your liver’re thawing.
Frozen liver thaws quicker than you think. The majority of my liver comes frozen–it’s fresher than the “new” I will get–and I will just begin preparing it when it’s half-thawed. Easier to slit clean that way.
Try chicken liver. Chicken liver is much milder than ruminant livers. Additionally, chicken liver is actually higher in iron and folate than ruminant livers. It’s also lower in vitamin A, which means that you may arguably eat it than beef or lamb.
Make liver smoothies that are raw. I find a few ounces of liver in some fresh squeezed orange juice to be tasty, although not only tolerable. Try it. You will be surprised. Along with the liver makes fructose’s dosing .
I have heard that the two exercises for testosterone in men are chopping football and wood. Is there any proof or truth behind this claim? If so, why? Both activities don’t seem very similar.
Yes, both raise testosterone. They have actually pitted both against each other, discovering that chopping firewood is a larger booster than playing football one of the Tsimane horticulturalists of Bolivia. Wood choppers saw testosterone rise by an average of 46.8%, regardless of era.
The key distinction appears to be that chopping wood is a vital life skill. It’s the kind of “exercise” that serves a vital purpose: providing warmth, warding off predators, and allowing us to cook. The meaning comes baked in.
Depending on where you develop, soccer might be an essential life skill. Even people watching their national soccer team play and win experience a rise in testosterone (and cortisol, since it’s so nerve-wracking).
Hunting does it. One research analyzed the of Tsimane hunters following a successful search. Ranging in age from 18 to 82 (yes, 82), the successful hunters all experienced significant increases in testosterone levels independent of age.
My method to raise testosterone is irradiation of the scrotum. I swear I read this in an old journal years ago but can no longer find the reference. Can anyone help? It’s plausible, seeing as how taking vitamin D to correct a deficiency can raise testosterone levels. There is no better way to get vitamin D to your testes than.
I know this topic has been discussed lots. But just a quick question on “cooked and cooled potatoes”. Can these cooled and cooked potatoes be reheated? Does it negate any advantages? I do enjoy pan skillet leftover potatoes in oil although I don’t enjoy cold mashed potatoes. Some clarification would be fantastic.
Yes. You can reheat cooked and cooled potatoes without negating the resistant starch. You might even increase it further, if what happens to cooked and cooled and reheated bread and pasta happens to potatoes.
Would love to find out more about interaction of diet and sirtuins!
There are seven types of sirtuins, and a lot of them appear to be involved in the upkeep of glucose and fat metabolism or defense against aging and oxidative stress. Older people generally have higher levels of sirtuin 1 to compensate for the higher levels of oxidative stress they suffer, for example. In non-mammals, activating 1 increases lifespan. In mammals, it’s sirtuin 6. Generally, sirtuins are “good.”
Since things that boost sirtuin expression, like exercise, eating less, and eating fruits and spices and veggies are already proven to be healthy, I feel comfortable recommending that sirtuin expression is increased by you.
That’s it for this week. Take care and be sure to chime down below with your input!