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
We’re a little more than a month out from New Year’s, and most people have abandoned their resolution efforts. Gyms are emptying out; the squat rack is free again. Cars are piling up in the drive-thrus, the farmer’s markets are noticeably emptier. Was it all for naught? Are the grand visions, the big plans, the lofty resolutions really going to culminate in a sad sputter…a fizzle? Will one-time optimists resign themselves to just another personal failing, another reason to slink back into despair? If January is about hope and ambition, what’s the lesson for February?
I’m not surprised. It happens every time, and it’s caused by our dysfunctional relationship to self-improvement.Read More
It’s hard to believe we’re already midway through the 21-Day Challenge. How is everyone faring? What effects are you noticing? Where have you found your successes and your stumbling blocks?
What’s motivating you right now? How do you feel yourself settling into the practices you’ve adopted since the first day? Even if you’ve experienced some wavering (that’s no reason to abandon the venture, you know), what brings you back to the center of your intention? How do you reclaim the moment?
Reclaim the moment…. A rather powerful concept. It reminds us that—at any time—we can realign ourselves with the now. Moving our attention from the past (regret) or the future (pessimism, anxiety), we claim the potential of the present. We apply ourselves mindfully. In possessing the moment, we achieve self-possession.
But let me be clear. This isn’t some mental game. This is how success happens. Now…and now. Applying mindful observation to our sensations, to the environment’s feedback, to our own string of thoughts—without getting sucked into side stories about what we should think about them—this is where self-empowerment resides. Health research concurs.Read More
For today’s edition of Dear Mark, I’m answering three questions from readers. First, did I mess up by not mentioning meditation in the neuroplasticity post? Yes, and you’ll find out more below. Next, what are my thoughts on taking astragalus for fighting off colds and flus? Does it work? And finally, does red light therapy have the potential to reduce chronic pain? Does it do anything else?
I’m sorry that meditation is not mentioned, but magic mushrooms are. Meditation increases white matter in the brain (which influences efficiency of electrical signals in brain), and lessens shrinkage due to age. Meditation also has a positive influence on the preservation of telomere length and telomerase activity (when these shorten, we experience adverse aging effects). I would much rather do it the natural way (via meditation) than taking a chance with hallucinogens.
Thanks for your comment, Susan. This is why I love my readers. They call me out.
Everything you say is true. Meditation is a powerful trigger for neuroplasticity.
Mindfulness meditation can undo stress-induced changes to connectivity in the amygdala (the “fear” center).
Experienced meditators show enhanced neural plasticity and even structural changes to the brain (both gray and white matter).
Like seemingly everything else out there, the relationship between meditation history and neuroplasticity follows a U-shaped curve. Beginners show less neuroplasticity activation than more experienced meditators, who show more activation than advanced meditators. How can this be?Read More
“Women carry trauma in their hips.”
(The stray remark got my attention, too.) I was walking along the beach when I heard it. Two women, deep in conversation, had passed me. Between the waves and my dog’s bark, it was the only snippet I caught. One had matter-of-factly professed it, and the other offered a knowing sigh in agreement. As a trainer, the thought jumped out at me—not so much the gendered suggestion (I have no claim on expertise there) but the idea that emotion gets stored in our bodies and not just in our memories. All of us are at various points in life subject to pain, loss and suffering. Whether we contend with something as severe as trauma or something difficult but normal like grief, anxiety or resentment, how do unresolved emotions linger within our physiology or even particular locations or functions within it? How might these feelings that we retain act as a wild card in our overall health? Finally, in keeping with this possibility, does “moving through” emotional suffering oblige us to move bodily toward healing?Read More
You might be hard-pressed to find many people who never take advantage of the “elixir” effects food can have on us. For instance, I’d venture that the majority of us start our day with a cup of coffee or caffeinated tea. Some of us wind down after a long week with a glass of wine or a taste of our favorite bourbon. Even a small dose of sugar during times of excessive stress can lower cortisol (hence why some of us reach for an extra indulgence when things get rough). As long as we’re talking occasional or modest gratification, we can take advantage of these benefits without worry. But for some people, food becomes an ongoing coping mechanism or an unhealthy dependency to get them through their day. Where’s the line between normal indulgence and chronic “abuse” of food? And what do we do when we find ourselves sliding into risky territory?Read More
Getting organized used to be a whole lot easier.
As nomadic hunter-gatherers, we only had to keep track of the things we could carry because that was all we owned. As members of a tribe of extended family members, we could lean upon others for assistance with day-to-day tasks and trust they had equal skin in the game. We didn’t have to shoulder everything ourselves, and the responsibilities necessary for survival were simpler. The accessible world was much smaller, the breadth of available knowledge limited by location. You knew all about the lives and goings-on of your immediate community members and which plants were edible in a 20-mile radius and where to get water and when the antelope grazed and the leopard prowled. But what happened 50 miles away was a total mystery, and a thousand miles away might well have been infinitely vast. Important info was recorded through oral traditions—stories and songs. Anecdote and analogy and parable carry weight to this day because for millennia, they were all we had to go on.Read More