Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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Category: Weight Loss Plateau

Further Adventures with Leptin

I mentioned a few of the working hypotheses for avoiding leptin resistance in my posts last week, including fructose and lectin avoidance, getting adequate nightly sleep, and eating at or above maintenance levels – or at least throwing in periodic carb refeeds – but there’s even more involved in establishing a good relationship with your leptin levels and leptin sensitivity. Depending on your general approach to life, this could be good news or bad news. It’s either more stuff to worry about, or more ways to buttress your health. As I alluded to last week, experimenting with carb refeeding and leptin manipulation within the broader Primal Blueprint eating style is butter on the steak (because “icing on the cake” just won’t do for us Primal folks).

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A Primal Primer: Leptin

Just about every physiological process occurring under the hood can be attributed to one hormone or another. Hormones are like software programs, directing our bodily processes, modulating our reactions to foods, and guiding energy metabolism and balance. We don’t consciously control our hormonal responses – that is, we don’t think to ourselves, “Hmm, let’s get some testosterone flowing,” or “Insulin: release!” But we can heavily influence our hormonal responses through the things we do, the stress we undergo, the foods we eat, the weights we lift, and the sleep we get.

One crucial hormone that we’re still learning about is leptin. We do know a few things, however. Leptin is the lookout hormone – the gatekeeper of fat metabolism, monitoring how much energy an organism takes in. It surveys and maintains the energy balance in the body, and it regulates hunger via three pathways:

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The 80/20 Principle: When 20 Inches Toward 40

Among the many defining – and practical – tenets of the Primal Blueprint is the good old 80/20 Principle, the guideline that suggests we needn’t be 100% perfect 100% of the time to achieve great Primal health. It’s the sensible caveat, a functional motivator, the saving grace for many of us. It means we don’t guilt ourselves (or hand down punishing cardio sentences) when we indulge on a special occasion or get caught in circumstances that don’t allow for fully Primal conditions. It means shedding the traditional view of a “diet” and exercise program as a select list of actions we either ace or bomb. As I’ve said many a time, the PB doesn’t make the perfect the enemy of the good. Finally, the 80/20 Principle encourages us to wholly own every choice and respect the impact of our total lifestyle within our personal Primal commitments. An immensely empowering – but sometimes challenging – feature of the Primal Blueprint is its subjectivity. Although it offers plenty of solid guidelines, tips, lists and recipes (not to mention an incredible community of fellow adherents!), the day-in-day-out isn’t regimented into a set of check-off boxes. Bringing your honest intentions and Primal lens to each choice is usually enough to stay on track. While your Primal perspective each day is an earnest 100%, the practical execution trends toward 80% for most people, especially those new to the PB. But what happens when focus temporarily wanes or life circumstances become – well – more imperfectly “real”? How do you push back on the tendency of 80/20 to creep toward lesser ratios?

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17 Reasons You’re Not Losing Weight

Effective, healthy weight loss isn’t only due to the simplistic calories in, calories out paradigm. Nor is it solely reliant on diet and exercise. It’s everything – it’s all the various signals our body receives from the environment that affect how our genes express themselves and thrive. How we approach the subject matters, too. Our mood, our methods, our temperament. Our conscious decisions and our willpower. It’s setting good habits and expunging bad ones. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.

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You’re Not Going to Change Overnight

A recent article confirms that, for better or worse, instant body composition changes from diet or exercise are relatively few and far between. Now, the exercise and diet routines referenced in the NY Times piece were likely conventional low-fat, low-cal diets and traditional workouts (chronic cardio, isolation exercises) as opposed to Primal, but I agree with the basic conclusions: that changes in body composition only come with diligence and consistency. If you’re expecting instant results, prepare to be disappointed.

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Break Through Your Weight Loss Plateau

Pat yourself on the back: You’ve lost weight! Or, at least you had lost weight, but for the past few days or even weeks, the scale hasn’t been budging. You don’t feel like you’re doing anything different with your diet. You’re keeping carbs low, eating the appropriate amount of protein, and you’re moderating all of it with a consistent exercise program.

For most people attempting to lose weight, there comes a time when they reach that inevitable plateau where their motivation is soaring but they’ve stopped seeing results. If you’re nodding right now, don’t worry. What you’re experiencing is totally normal. Plateaus, whether they relate to weight, to your job, or your closest relationship, are a call to charge things up again, refine your strategies and keep moving forward.

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