The popular story of how low-carb diets work goes something like this: Reducing your carbohydrate in...
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...Tell Me More
You talk a lot about the evils of grains. I follow your logic on why a grain free diet is best, and I have seen weight loss and just feel better overall since heeding your advice. But there is one thing (well, more than one) that I don’t understand but hear about often. Could you explain what gluten is and why it should be avoided?
Gluten is a large, water-soluble protein that creates the elasticity in dough. It’s found in grains such as wheat, rye, barley, triticale, and oats. These days it’s also found in additives like thickeners and fillers used in everything from lunch meat to soup to candy.Read More
Sleeping too little – or too much – can increase your risk for future weight gain, according to a study published in the April 1 issue of the journal Sleep.
For the study, researchers from the Laval University in Quebec, Canada evaluated the sleep habits and body composition of 276 adults between the ages of 21 and 64.
After adjusting for age, gender and baseline body mass index (BMI) the researchers determined that across the six year study period, those who slept for five to six hours per night gained 1.98 kg (4.36 lbs) more than “average duration” sleepers who slept between seven and eight hours per night. Those who slept between nine and 10 hours per night, meanwhile, gained 1.58 kg (3.48 lbs) more than average duration sleepers. In addition, the researchers report that the risk of becoming obese was elevated for both short and long duration sleepers, with short duration sleepers experiencing a 27% increased obesity risk and long duration sleepers experiencing a 21% increased risk compared to average duration sleepers.Read More
Seriously, how can we not love this stuff? The potent little antioxidant has been hailed for years as anti-inflammatory, anti-atherogenic and even anti-cancer. And, as for the cancer part, the news just keeps getting better. Research out of the University of Rochester Medical Center shows that resveratrol is doubly effective in treating the exceptionally problematic pancreatic cancer.
[Resveratrol] can help destroy pancreatic cancer cells by reaching to the cell’s core energy source, or mitochondria, and crippling its function. The discovery is critical because, like the cell nucleus, the mitochondria contains its own DNA and has the ability to continuously supply the cell with energy when functioning properly. Stopping the energy flow theoretically stops the cancer. …The new study also showed that when the pancreatic cancer cells were doubly assaulted — pre-treated with the antioxidant, resveratrol, and irradiated — the combination induced a type of cell death called apoptosis, an important goal of cancer therapy. In fact, the research suggests resveratrol not only reaches its intended target, injuring the nexus of malignant cells, but at the same time protects normal tissue from the harmful effects of radiation.
via Science Daily
Don’t worry: we haven’t gone soft. But we do realize that life (or a loved one) calls for a bit of indulgence once in a while. With all of the delectable options out there, why settle for the typical processed and/or sugar-laden desserts?
Think fresh fruit paired with artisan block and mascarpone cheeses, toasted nuts with sweet root vegetables, and ingredients like dark chocolate, cocoa, unsweetened coconut, fresh cream, rich butter, Greek yogurt and a drizzle of honey if that’s your thing. The idea here is to favor the least processed, highest benefit treats.Read More
Mark tries to eat about 1 gram of protein per pound of body mass each day and suggests many others do the same to maintain lean body mass. But what does 100-150 grams of protein look like in terms of actual food? Do you know how much protein is in a single chicken breast? How about a six ounce steak? Fish, nuts, eggs, even vegetables? We’ll shoot for a picture of 150 grams of protein and break this down to what it could look like in a given day.Read More
Looking to add a little spice to your life? Then look no further than hot peppers! A favorite food of Hillary Clinton as she moves along the campaign trail (if an article in the New York Times is to be believed!) hot peppers are easy to find, relatively cheap, and can be teamed with just about anything! (And that wasn’t a tacit endorsement in case you were wondering. Just a bit of trivial trivia.)
But what makes this fiery little morsel smart fuel? Well, in addition to being low in calories and seriously high in taste, hot peppers contain a compound called capsaicin that is thought to convey anti-inflammatory properties, relieve the pain associated with headaches and arthritis – which is why it’s a popular ingredient in over the counter analgesics – and may even reduce the risk of certain cancers (although admittedly, this is when capsaicin was injected directly into cells as opposed to eaten). However, it should be noted that in areas of South America, where consumption of capsaicin-laden foods is common, rates of intestinal, stomach, and colon cancer rates are considered far lower than that of the United States. In addition, a study published in a 2006 edition of the journal Cancer Research suggests that hot peppers – and capsaicin in particular – prompts human prostate cancer cell apoptosis (cell death) and may also inhibit prostate cancer cell proliferation. Further proof of their position as a smart fuel? Hot peppers contain several important nutrients, including beta-carotene, lutein, zeaxanthin and pack twice the amount of vitamin C, pound for pound, than most citrus fruits!Read More