Genes for Good is a DNA Sequencing Study

The University of Michigan is conducting a research study in which they are compiling DNA data to learn more about how our genes affect our lives and how they may contribute to various diseases. They use a Facebook app to conduct health surveys. Once you have completed enough of them they send you a spit kit for collecting your DNA. You will receive your DNA data as a computer file. Participation in this study is free. I just received my spit kit and filmed this video to show it to you.

Showing you the Spit Kit that comes from the Genes for Good project.

How fat adapted are you?

Here's a challenge for you tomorrow. See how far into the day you can go before you have to eat something. You don't have to feel like you're starving, but if you normally get up and just eat because that's what you normally do then try to skip it and see at what time you actually get noticeably hungry. This will help you know whether you're becoming fat adapted and if you stick to the Primal Blueprint and try this again in a couple weeks you should see a noticeable increase into how far into the day you can go before you need to eat. 

Make this amazing almond bread. No grain required.

Credit for this recipe goes to my friend PJ of X Gym in Seattle. It's a lazification of his Beege's Wonder Bread, which is amazing.


- 3 cups Almond Flour  
- 12 large eggs
- 1/2 cup melted butter (Kerrygold is best)
- 2 Tablespoons baking powder  
- 1 teaspoon salt
- 2 1/2 Tbsp Xylitol


1) Preheat oven to 375F.
2) Mix all ingredients in a giant bowl.
3) Line 9x5 loaf pan with parchment paper.
4) Pour mixture into loaf pan.
5) Bake for about 50 minutes. Check with a toothpick to ensure the bread is done.

Fatlicious Chocolates

Make these chocolates to have on hand when you need an afternoon snack or an after dinner treat. The healthy fats will satisfy your hunger as the chocolate satisfies your sweet tooth.

Ingredients (makes 12 one inch thick chocolates)

1/4 cup Xylitol
9.7oz Scharffen Berger baking chocolate bar (99% cacao)
1/4 cup honey
1/2 cup coconut oil
1/2 cup almond butter
1tsp vanilla extract
1/4 cup butter from grass fed cows (I like Kerrygold)
1/8 cup dutched chocolate
sea salt

What you'll need

Double boiler
Paper baking cups
Muffin pan

1) Mix together all of the ingredients except the sea salt in a double boiler.

2) Once melted use a ladle to fill paper cups in a muffin pan.

3) Add a dash of sea salt to each chocolate.

4) Refridgerate chocolates until hardened. They will become very soft at room temperature so keep them refrigerated.

If you want to make them sugar free replace the honey with another 1/4 cup of Xylitol.

If you'd like help converting your favorite recipes to Primal/Paleo versions, please let me know. If you are looking or a health coach to help you lose weight and improve your health, please take a look at my health coaching program.

Egg Jars

You've probably seen the Egg Bites at Starbucks. If you haven't, I suggest you try them the next time you're there. They are sous vide cooked eggs with cheese and, optionally, bacon. I've tried making a version of them at home using my Joule sous vide cooker. Since I have a few 8oz mason jars I've been filling them with two eggs, cheese, spices, and ground pork sausage. This is a whole lot bigger than a bite, so I call mine Egg Jars. These are great if you want to prepare a healthy breakfast ahead of time and want something you can grab and take with you. Since sous vide cooks 5 Egg Jars just as quickly as it does 1 you can scale this to make a workweek's worth of breakfasts.
  Cooked up and ready to go they look like this.

Using a spatula to scoop the jar contents into a pan you'll end up with something that is not going to win any culinary plating awards.

However, after just a few minutes you have amazing, fluffy scrambled eggs and a sausage patty ready to eat.


8oz mason jar(s)
Sous vide cooker

Ingredients (per jar):

olive oil
2 eggs
1/2oz whole milk or cream (the fatter the better)
1 slice of cheese of your choice
ground pork
favorite spices
salt+pepper to taste

I have a Nutribullet so I blend each egg jar one at a time.

0) Set your sous vide to 172F.

1) Coat the inside of the jar with a layer of olive oil. This makes removing the cooked egg much easier.

2) Put into the blender the eggs, milk, cheese, spices, S+P. Blend it.

3) Using a fork take enough ground pork to make a layer about 3/4" thick at the bottom of the jar.

4) Pour the egg mixture in on top of the sausage.

5) Put the lid on the jar finger tight and then back it off just enough so that expanding air can escape while it cooks.

6) Stand the jar(s) inside a plastic bag and place it into your hot water. This will protect your sous vide cooker in the event that a jar cracks or something leaks from the jars into the water.

7) Go do something else for one hour.

8) Take jar(s) out of the hot water and tighten down their lids. Be careful. They're 172F.

9) Allow the jars to cool on your countertop and then refrigerate until ready to eat.