Meet Mark

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...

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Tag: mobility

14 Primal Tips for Better Hiking

The most basic advice I can give about hiking is to go find a natural space and walk around. That’s it. It’s not sexy or particularly exciting, but it’s good enough.

I do have some additional thoughts, though. If you want to get deeper, if you want to “upgrade” or “hack” your hiking, you’ll find today’s post useful. I’m going to offer some ideas on how to get the most out of your forays into wilderness.

I’m not going to discuss multi-day hikes/backpacking, which, truth be told, I’m not nearly as experienced with. This is strictly about day hikes—the kind everyone has time to do.

I’m also not going to discuss gear. It’s real easy (and fun) to geek out on all the awesome gadgets and gear you can buy for hiking, so I won’t spend much time there.

Let’s get to it:

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41 Primal Action Items and Individual Experiments for Success in 2017

Not every challenge has to be massive. Not every action item needs to take you to the promised land of optimal health and body composition. Sometimes, you just want a writer you trust to devise a list of potential little mini-challenges, short self-experiments, and approachable action items.

This is that list. Browse it. Jump around. See what resonates. Then get moving, and make them happen. I’m partial to 1, 5, 9, 13, 19, 20, 22, 26, and 30. But I’m sure whichever you choose will help you succeed this year.

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How to Feed, Train and Care for Your Cartilage

Most health and fitness writers don’t spend a lot of time on cartilage. As tissues go, it’s fairly isolated. It doesn’t contain blood vessels, so we can’t deliver blood-borne nutrients to heal and grow it. Cartilage has no nerve cells, so we can’t “feel” what’s going on. Doctors usually consider it to be functionally inert, a sort of passive lubricant for our joints. If it breaks down, you’re out of luck, they say.

But that’s what people used to think about bone, body fat, and other “structural” tissues: that they are inert rather than metabolically active. The truth is that bone is incredibly plastic, responding to activity and nutrition, and that body fat is an endocrine organ in its own right, secreting hormones and shaping the way our metabolism works. What about cartilage? Can we do anything to improve its strength and function?

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Dear Mark: Tendon Edition

Last week, I told you how to strengthen your tendons and improve their resilience to strain and injury. You had a lot of questions in the comment section. For today’s edition of Dear Mark, I’m answering some of them. First, can Dan John’s “Easy Strength” program work for bodyweight training? Probably, and I give my suggestions on doing so. Next, what’s the deal with meniscus tears—mild ones? Can you heal them yourself? Are there any exercises that help the process? And finally, can the tendon exercises I discussed in the original post help folks with carpal tunnel syndrome?

There were some other questions about nutrition for tendon health, which I’ll cover in a future post. Don’t think I’m ignoring them.

Let’s go:

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Why Training Your Tendons Is Important (and 11 Ways to Do It)

Building muscle is simple. Lift heavy things, rest, make sure you eat enough food, sleep, repeat. For a beginner, progress is linear and relatively sudden. You get quick feedback: your muscles get more defined, you look a little leaner, you can lift a little more each session, friends and co-workers notice and comment on the changes. New striations pop up, clothes fit differently, you feel more capable dealing with the physical world. You’re hungrier and heavier, yet still manage to drop belt sizes. All is well.

Muscle isn’t the only thing you’re impacting when you lift heavy things, though. You’re also imposing stress on your tendons and demanding an adaptive response. You’re training your tendons, too.

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Dear Mark: Muscle Cramps and Parasympathetic Overtraining

For today’s edition of Dear Mark, I’m answering two questions from readers. First one comes from Debbie, a prolific hiker and backpacker who can’t seem to shake terrible thigh muscle cramps during steep climbs. She’s tried all the conventional advice. She’s taking electrolyte tabs. She’s staying hydrated. Nothing works. What does? And then, Brad wonders about parasympathetic overtraining, a type of overtraining you don’t hear much about. What does it mean and how should he respond?

Let’s go:

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Introducing Don’t Just Sit There!

Today’s an exciting day for me. One of those jump out of bed early in anticipation of what’s to come days. Today is the day I get to announce the launch of Primal Blueprint’s Don’t Just Sit There program, packaged and perfected with my friend and world-renowned biomechanist Katy Bowman. But before I gush over Katy and the program, let me first set the stage.
The Problem with Sitting
You’ve probably heard that sitting is bad for your health. Shocker. Research is showing that prolonged sitting increases your risk for chronic disease—cardiovascular disease, obesity, diabetes, cancer…and on and on.

But Mark’s Daily Apple folks are health conscious, active, hit the gym five times a week, sweat it out in CrossFit, so the sedentary scare doesn’t really apply to us. Oh, but yes it does!

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12 Signs You Need to Eat More Protein

Protein is an essential macronutrient. We can’t make it. We can pull it from our structural tissues – our muscles, our tendons, our organs – if we’re in dire need of amino acids, but that’s not a healthy long term strategy. For all intents and purposes, we need to consume protein to stay healthy, fit, happy, and long-lived. But we need to consume the right amount at the right times. And since I’ve already talked about how much protein certain populations should be eating on a general basis, shown you how to identify when you need more carbs, and explained how to tell if you need more fat, today’s post will cover 12 situations, symptoms, and signs that indicate a direct need for more dietary protein.

Let’s jump right in:

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Joint Mobility: Reader Question Roundup

I got a ton of feedback from my series on joint mobility. As comprehensive as I tried to be in my joint mobility series, I couldn’t possibly address every single malady a person might have. In the comment sections, readers discussed their own specific issues with joint mobility or joint pain, and while I hope my general recommendations for overall mobility helped, more targeted, specific advice is needed for targeted, specific issues. I want to help, so here are my answers to some of your questions. Add your own thoughts in the comment board to participate. Thanks, everyone!

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Filling in the Gaps: How to Incorporate Joint Mobility Drills

By now, I hope the importance of joint mobility is clear, and the benefits myriad. It isn’t the sexiest topic around to be sure. “The Importance of Shoulder Mobility” certainly isn’t as attention-grabbing as “How to Lose 10 lbs in 10 days!,” but it’s one of those often overlooked aspects of fitness that with just a little attention could save you years of pain, frustration, rehab and maybe even surgery – not to mention a boatload of cash in doctor bills. Incorporating just a few minutes of mobility drills a few times each week is a great way to round out an otherwise complete routine. If you’ve missed any of the articles I’ve written over the last few weeks you can catch up here:

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