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
Insulin does a lot of important things for us. It pulls glucose from the blood and fritters it away into our cells to be burned for energy or stored as glycogen. It prevents hyperglycemic toxicity to neurons, pancreatic cells, the arterial walls and the generation of excessive levels of reactive oxygen species. It even promotes muscle protein synthesis and helps augment muscular hypertrophy, especially following resistance training. Clearly, we need insulin. Without it, we’d die, as type 1 diabetics readily do without an exogenous source.
But this process goes off the rails when our cells become resistant to the effect of insulin over time. We secrete too much. Our levels remain elevated. It becomes harder to burn body fat. In fact, we end up in even more efficient fat storage mode.
I’ve shared about nutritional means to enhance insulin sensitivity in the past. What about other non-dietary strategies?Read More
Generally speaking, the basic Primal Blueprint for fitness and physical activity applies equally to men and women of all ages. Lifting heavy things works in everyone. Sprinting is a fantastic way—for anyone who’s able—to compress workouts and improve training efficiency. Improving one’s aerobic capacity through easy cardio doesn’t discriminate between the sexes. And everyone should walk, hike, garden, and perform as much low level physical activity as possible. These basic foundations—the 30,000 foot view of fitness—don’t really change across age or sex.
But the details do, especially for women.Read More
What if a person secretes too much insulin in response to a glucose load? What if, for whatever reason (and there are dozens of possible culprits), a person’s cells are resistant to the effects of insulin? What if, to remove the same amount of glucose from the blood, a person secretes twice or thrice the amount of insulin? What happens when insulin stays elevated? Lipolysis is inhibited to an even greater degree. Body fat becomes even harder to burn. Susceptible brain, artery, and pancreatic cells are exposed to higher levels of blood sugar for longer. Muscle protein synthesis falls off a cliff. Glycogen is replenished at a diminished rate. And if cells are already full of glycogen and there’s nowhere else to put the glucose, it converts to fat for storage.
Obviously, we don’t want to be insulin resistant. We want to be insulin sensitive. Here are 10 nutrition-based actions.Read More
With 6.1 million children in this country bearing a past or present ADHD diagnosis, it’s little wonder folks had a lot to say in the initial post I did on the subject a few months back. For the most part, people were pumped to discover new potential therapies for themselves or loved ones, or at the very least to find validation in their own hunt for side effect free ADHD treatment. Others questioned the validity of certain alternative approaches, and still more posed questions about other treatments they’d heard about or were interested in.
Is there any substance to the other alternative therapies I added in passing within that previous post? What else shows promise? Let’s dig in….
It’s impossible to talk about using food as a drug without looking at the genuine neurological and hormonal impacts it has on the body. The fact is, certain foods affect us more like drugs than others.
With actual drug use, we’re not operating with innate satiation signaling. But with food, our bodies have a built-in system for telling us when to eat, how much to eat and when to stop.
In our paleolithic ancestors’ time, it worked great. Today, we’ve become our own saboteurs. We’ve known for years that sugary and processed foods (those that strategically combine sugar, salt and certain fats into a triple crown disaster) are intentionally designed to override our inherent satiation signals and hyper-trip our reward systems.Read More
“I became aware of the power of positive thinking after solving my first bout of hypothyroidism. So when a Reverse T3 problem showed up, I actively filled my life with audiobooks, podcast interviews, and films related to spiritual healing, the power of positive thinking, and the power of the subconscious mind.
Make a vision board to hang in your house, or make a smaller version that you can keep private if you don’t want others in the household to see it. Devote the entire vision board to health and healing; it can be a continual source of inspiration and hope while also imprinting your subconscious mind with positive health affirmations every time you see it.
If you are experiencing hypothyroidism for the first time, just know that it is fixable. You have the highest chance of success if you dedicate yourself to learning all that you can about hypothyroidism while adopting a paleo/primal eating and lifestyle strategy to support your goals.
— Excerpts from The Paleo Thyroid Solution by Elle RussRead More
Last year I was talking with Brad Kearns and Dave Dolle when Dave said something really interesting: he was using neurotransmitter analysis to build personalized training programs for his athletes. By giving a short written T/F test called the Braverman test, he could determine whether a client was dominant in dopamine, acetylcholine, GABA, or serotonin—and then use the results to determine their ideal training regimen. It was one of those instances where you hear something you know you’ll be chewing on for the next few months.Read More
Last year, I wrote about 10 of the most interesting predictors of longevity. Many of them were subjective, but, as we all know, the objective physiological processes that occur in the human body also predict how long we live. Luckily, we can measure most of them. Some are standard at doctor’s checkups. Some require more involved (and expensive) testing. Some you can complete yourself at home with simple household objects.
But if you care at all about how well you’re doing in the longevity game, it’s worth paying attention to some of them.Read More
For today’s edition of Dear Mark, I’m answering questions from last week’s hormone normalization post. First I discuss a lack of purpose in the mornings affecting sleep and what to do about it. Next, I explore the prospect of sun and fasting as hormone modulators. After that, I explain the meaning of max aerobic heart rate and correct a mistake I made. And finally, I suggest to one reader that she may need to eat more calories to normalize her sleep and thus her hormones.Read More
There are straightforward, pharmaceutical methods for altering specific hormones, and, as I showed in last week’s testosterone replacement therapy post, they can really help. But a safer intervention for your overall endocrine environment is a systemic one. Some might call it scattershot approach in that one input affects multiple endocrine targets. I’d say, “That’s the whole point.”
Today, I’m going to give you some tried and true methods for helping to normalize your endocrine health. These are things that apply to everyone, as far as I can tell. They won’t fix every problem, but they’re good places to start. Whether you’re a post-menopausal woman, a 21-year-old bodybuilder worried about overtraining, or a thyroid patient, these interventions can’t hurt and will probably help.Read More