Category: Lift Heavy Things

Video Roundup: The Moves, Routines and Know-How You Need For Ultimate Primal Fitness

When you ask most people what it takes to be fit, you get some pretty wild answers. Hours on the treadmill or pounding pavement every day. Hours in the weight room. Obsessing over how to turn every moment of the day into an opportunity for some kind of workout move.

I never liked what I heard, and after many decades of overtraining, I decided it was time to come up with a sane alternative—Primal Blueprint Fitness as I’ve called it over the years. It boils down to three logical steps all rooted in ancestral patterns people lived for hundreds of thousands of years:

Primal Blueprint Law #3: Move Frequently
Primal Blueprint Law #4: Lift Heavy Things
Primal Blueprint Law #5: Sprint Once in a While

All told, it’s a handful of hours a week, most of it moving frequently. In addition to those 4-5 hours a week of walking or other light movement, throw in an hour’s worth of strength training and 15 minutes of sprint time. There you go. Do that, and you’ll be in darn good shape.

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5 Biggest Longevity Myths

Older people (and those headed in that direction, which is everyone else) are really sold a bill of goods when it comes to health and longevity advice. I’m not a young man anymore, and for decades I’ve been hearing all sorts of input about aging that’s proving to be not just misguided, but downright incorrect. Blatant myths about healthy longevity continue to circulate and misinform millions. Older adults at this very moment are enacting routines detrimental to living long that they think are achieving the opposite. A major impetus for creating the Primal Blueprint was to counter these longevity myths. That mission has never felt more personal.

So today, I’m going to explore and refute a few of these top myths, some of which contain kernels of truth that have been overblown and exaggerated. I’ll explain why.

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Dear Mark: Collagen or Glycine, Keto and Gallstones, Raw Liver, Stevia Itching, and Gaining Muscle, Losing Fat

For today’s edition of Dear Mark, I’m answering five questions taken from this Twitter thread. First, does collagen offer anything special above and beyond glycine? Second, what’s the relationship between keto and gallstones? Third, do I recommend eating raw liver, and why or why not? Fourth, why does one reader’s scalp itch when eating stevia? And finally, what’s the best way to lose fat and gain muscle at the same time?

Let’s go:

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Mark’s Favorite Exercise: Trap-Bar Deadlift

As you might have noticed, I’ve been doing more mini-videos about my daily routines, training regimens, and other thoughts on health. After some initial trepidation and a lot of demand from readers, I find I actually really enjoy doing them. They’re a great way to get a quick take on a topic and give a visual representation of all this stuff I talk about on the blog. They don’t take that long to make. People like them, find them helpful. It’s actually the perfect medium to complement my writing.

In the past, I’ve done videos on a broad range of topics: active workstations, standup paddling, Ultimate Frisbee, the evolution of my fitness routine and outlook, microworkouts, slacklining, and my coffee routine. Today, I’m showing a video about my favorite exercise: the trap-bar deadlift.

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Dear Mark: Psyllium, Hex Bar Deadlifts, Getting Strong vs Getting Big, Isometrics

For today’s edition of Dear Mark, I’m answering four questions.

First, is psyllium husk insoluble or soluble fiber? Second, how do I structure my hex bar deadlift workouts? I give a couple options. Third, what kind of training (and eating) should a person do who doesn’t want to gain much muscle or “get big”—just strong? And fourth, what do I think about isometric strength training?

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Dear Mark: Vitamin K2 and Microworkouts

For today’s edition of Dear Mark, I’m answering questions about vitamin K2 and microworkouts. The last two posts on both topics garnered a number of good questions. What’s the best dose of vitamin K2? Should statin users taking vitamin K2, since statins inhibit vitamin K2 activity and production? Can vitamin K2 prevent or reverse arterial calcification? Is butter an adequate source of vitamin K2? What about vitamin D—does it synergize with vitamin K2? Regarding microworkouts, what if you can only do a couple pull-ups at once? Should you alternate muscle groups when doing microworkouts? Can microworkouts work with normal gym workouts? How does one do microworkouts in an office?

Let’s find out:

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