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
Have you tried hemp oil? After almost a century of being outlawed, hemp—a form of cannabis with extremely low levels of psychoactive THC—is now legal in the United States. This is big news for people interested in the therapeutic effects of cannabidiol (or CBD) because—while hemp doesn’t contain enough THC, the compound that provides the “high” of cannabis, or any other psychoactive compounds—it does contain cannabidiol (CBD). For years, all anyone talked about when they talked about cannabis was the THC content. Breeders focused on driving THC levels as high as possible and ignored the other compounds. Even pharmaceutical companies interested in the medical applications of cannabis focused on the THC, producing synthetic THC-only drugs that performed poorly compared to the real thing. It turns out that all the other components of cannabis matter, too, and foremost among them is CBD. CBD doesn’t get you high, but it does have big physiological impacts. These days, researchers are exploring CBD as a treatment for epilepsy, anxiety, and insomnia. They’ve uncovered potential anti-inflammatory, anxiolytic, and immunomodulatory properties. And now that it’s quasi legal, hundreds of CBD-rich hemp oil products are appearing on the market. What are the purported benefits of using CBD-rich hemp oil, and what does the evidence say? Although CBD research is growing, it’s still understudied and I expect I’ll have to update this post in the near future with more information. But for now, here’s a rundown of what the research says. The Health Benefits of CBD In Hemp Oil CBD For Anxiety Reduction Anxiety can be crippling. I don’t have generalized social anxiety, but I, like anyone else, know what it feels like to be anxious about something. It happens to everyone. Now imagine feeling that all the time, particularly when it matters most—around other people. The average person doesn’t consider the import and impact of anxiety on a person’s well-being. If CBD can reduce anxiety, that might just be its most important feature. Does it? Before a simulated public speaking event, people with generalized social anxiety disorder were either given 600 mg of CBD or a placebo. Those who received CBD reported less anxiety, reduced cognitive impairment, and more comfort while giving the speech. Seeing as how people without social anxiety disorder claim public speaking as their biggest fear, that CBD helped people with social anxiety disorder give a speech is a huge effect. This appears to be legit. A placebo-controlled trial is nothing to sniff at. CBD For Sleep A 2017 review provides a nice summary of the effects of CBD on sleep: In insomnia patients, 160 mg/day of CBD increased sleep time and reduced the number of arousals (not that kind) during the night. Lower doses are linked to increased arousals and greater wakefulness. High dose CBD improved sleep; adding THC reduced slow wave sleep. In preliminary research with Parkinson’s patients, CBD reduced REM-related behavioral disorder—which is when you basically act out your dreams as they’re happening. More recently, a large case series (big bunch of … Continue reading “5 Hemp Oil Benefits For Health and Wellness”Read More
I know we missed Valentine’s Day, but I’ve always said love cannot be contained. Besides: People are always going on dates. People are always searching for new ways to break out of the regular mold, which is completely understandable. Dates are try-outs. You’re spending time with another person to determine how they fit into your life. Unconventional dates that branch out from “dinner, movie, drinks” into more adventurous, creative realms provide excellent feedback for making that determination.
Dates are also a way for established couples to keep things fresh and exciting, to keep the relationship moving. There’s no better way than to try something new.
As it happens, most work for friends, too.
Now, some of these dates are silly or out-of-left field. Some are more serious. And one is a Primal Costanza date—what not to do. But regardless, they are all worth exploring. And—as always—I’d love to hear what you’d add.Read More
In today’s edition of Dear Mark, I’m talking about pregnenolone, the “master hormone.” Most of the hormones we talk about, like testosterone, estrogen, and cortisol, all have pregnenolone as their precursor hormone. What can happen when pregnenolone goes too low? Can taking pregnenolone solve any problems? Is menopause actually a pregnenolone deficiency?
Let’s find out….Read More
A few months ago, I explored the benefits and applications of cold therapy. Today, I’m going to talk about the benefits and applications of heat therapy—one of the most ubiquitous and ancestral therapies in the history of humankind. You name a culture and—as long as they didn’t live in perpetual tropical heat—they probably had some form of heat therapy. Native Americans had the sweat lodge, those of Central America the temazcal. The Romans had the thermae, which they picked up and refined from the Greeks. Other famous traditions include Finnish saunas, Russian banyas, Turkish hammams, Japanese sentó (or the natural spring-fed onsen), and the Korean jjimjilbang. People really like the heat.Read More
It’s about that time: the start of the school year. Bleary-eyed kids everywhere are dragged from bed, thrown into clothing, handed an energy bar and glass of juice, and shuttled off to spend hours sitting at a desk. They come home, do hours of homework, squeeze in some screen time, squeeze some vaguely edible goo into their mouths, update their Facebook status, post a few Instagram pics, and climb into bed by 10 PM sharp, Snapchatting their way to the land of Nod. Then it starts all over again.
I’m exaggerating, a bit. Things aren’t this bad—childhood Facebook usage is actually down! But too many children aren’t getting enough sleep.
It’s been a long time since I published the Definitive Guide to Fish Oils.
Oh sure, here and there I’ve cited some research supporting the beneficial effects of fish fat, but it almost goes without saying that omega-3s are important. Everyone knows it. Even the most curmudgeonly, conventional wisdom-spouting, statin script-writing, lifestyle modification-ignoring doc will tell you to take fish oil. And research in the last few years has not only continually confirmed the health advantages but illuminated new applications—and new physiological explanations—for their essential function in the body.
But what are those benefits, exactly? Why should we be eating fatty fish or, barring access to high quality edible marine life, taking fish oil supplements?Read More
You can “hack” a lot of your health, diet, and lifestyle. You can cook the entire week’s meals ahead of time, buy high-quality prepackaged foods and ready-to-cook meals, cover your nutritional bases with smart supplementation. You can condense your training time by choosing the right exercises and upping the intensity to a sufficient level. You can fast-track your stamina in a fraction of the time with sprints and intervals.
But you can’t hack sleep. There are no shortcuts to sleep. You can’t escape the need for 7-8 hours (perhaps 4-5 if you’re genetically gifted). The human body needs those hours. The human brain needs those hours to pick up trash and clean up around the cranium. And it needs to arrive at them naturally.
Yet, we try to hack it just the same, with terrible results.Read More
Humans are a tribal species. We form alliances, align ourselves along ethnic, familial, religious, and cultural lines. Still, for the vast majority of people, “tribal” carries a negative connotation. Bitter partisan politics, ethnic genocides, religious wars, and the long history of bigotry make that connotation almost unavoidable. But I don’t think tribal in its true essence is all bad. The basic instinct to form and belong to groups is a simple fact of human physiology. It’s how we work, so we’d better make it work for us.Read More
Even after I fixed my diet, ditched the chronic cardio, and cleaned up my overall lifestyle to be more in line with our evolutionary upbringing, one big problem remained: my response to stress.
This had always been an issue for me. Part of it was that I kept a full plate at all times. Whether it was my training load, my businesses, my overall type A personality, stress was simply unavoidable, I thought.
How did I approach the situation and manage my stress differently over time?Read More
Both fasting and carb-restriction appear to operate along similar physiological pathways. Both lower carbs. Both increase fat-adaptation. Both have the potential to get you into ketosis. Both lower insulin and blood sugar.
But is one better than the other? Are there certain scenarios in which an intermittent fasting protocol works better than a low-carb diet, and vice versa?
Let’s find out if the distinction matters.
And what scenarios are most impacted by any difference.Read More