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: saturated fats

Dear Mark: PUFA/SFA Swap, Ticks and Meat Allergy, HIIT for Older Men

For today’s edition of Dear Mark, I’m doing three quick topics. First, what are we to make of the studies in which replacing saturated fat and trans-fat with omega-3 and omega-6 polyunsaturated fat seems to reduce heart disease? Second, although red meat is nutrient dense and generally a more interesting option than plain chicken breast, some people have legit red meat allergies (tick-induced or otherwise). What do I think about that and the tick situation in general? And third, is HIIT an effective (and safe) option for middle-aged men?

Let’s go:

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Omega-3 for Health: What the Latest Research Shows

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?

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Dear Mark: Potato Diet, Lean Gains, EVOO/Butter/Ghee, Exogenous Ketones, and Early IFing

For today’s edition of Dear Mark, I’m answering several questions drawn from the comment board of last week’s post on fasting vs carb restriction. First, how do I square my recommendations with the successful reports of potato dieters losing weight on a high-carb tuber diet? Second, is Leangains optimal for mass gain? Third, how do I use extra virgin olive oil, butter, and ghee? Fourth, could exogenous ketones help a man with dementia, MS, and seizures? Fifth, how should a woman with stalled weight loss integrate fasting?

Let’s go:

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Dear Mark: Saturated Fat More Harmful to Liver Than Sugar?

For today’s Dear Mark, I’m answering just one question from a reader. What are we to make of the new study purporting to show that saturated fat is the most harmful substance a liver can encounter? Should we remove all traces of it from our diets? Should we eat pure sugar? Quaff soybean oil? How relevant is an overfeeding study to a community of people dedicated to eating a sustainable, weight-reducing or -maintaining diet that includes saturated fat?

Let’s find out:

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How Ancestry Might Inform Your Fat Choices

One of the more exciting developments over the past few years has been the explosion in population genetics research. People are a diverse lot, and even though we’re all people who essentially want the same things out of life (and we’re working with the same basic machinery), there’s a lot of wiggle room. It’s not just information for curiosity’s sake. The information researchers are uncovering about human ancestry can have real ramifications for how said humans should eat.

A couple years ago, I wrote a post laying out a few guidelines for using your personal ancestry to inform your diet. Today, I’m going to talk about another one: polyunsaturated fat metabolism.

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6 Older Studies That Got No Love but Should Have

“Back in my day, science came harder. We may not have had your fancy longitudinal data analyzing software, your iterated pool of available data upon which to build, or your worldwide network of instantaneous communication and information transmission, but we rolled up our sleeves and got to work just the same. And man did we do some science and discover some things. Boy, you don’t even know the half of it.”

When I turn my sights back to older research, I realize that a lot of this stuff we “discover” in health and nutrition has already been found, or at least hinted at. Today, I’m going to explore some of my favorite research from years past that, if posted to Science Daily or linked on Twitter today, would get a huge response.

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How to Do Keto with Dietary Restrictions (and a Giveaway)

Almost everyone has at least one dietary restriction. Maybe your religion or cultural traditions prohibit specific foods or food pairings. Maybe your physiological response to certain foods—an allergy or intolerance—prevent you from eating them. Or perhaps your immediate goals preclude a food’s inclusion in your diet.

Like every other diet, keto is already circumscribed by basic principles, which can make further limitations difficult to accommodate. But the benefits of going keto, at least for part of the time, are well-established and worth the effort. You want to do it. How can you go keto while honoring your own dietary bounds?

It depends on the restriction.

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Dear Mark: Carbs and Serum Saturated Fat, Fat and Polyphenols, and Avocado Oil for Searing

For today’s edition of Dear Mark, I’m answering three questions from readers. All three questions come from last week’s saturated fat post. First, I explore the true reason for increases in serum palmitic acid—too many carbs. Second, I investigate whether dairy or saturated fat affect polyphenol absorption, and whether it actually matters. And finally, I discuss the merits of avocado oil for high heat cooking and searing.

Let’s go:

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Will Saturated Fat Kill Your Cells?

No matter what kind of evidence comes out to the contrary, the anti-saturated fat sect won’t relinquish its dogma. Whenever its advance is rebuffed—perhaps by an observational study showing the lack of relations between saturated fat intake and heart disease, or a study showing the beneficial effects of saturated fat on multiple health markers—they regroup and try another route. The latest is a study that several readers sent to me, worried that the attack had finally made it through the defenses. In it, researchers purport to show that saturated fat increases the solidity and rigidity of cellular membranes, reducing membrane fluidity and eventually leading to cell death.

Is it true? Have we finally lost? What was this study all about?

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Coconut Oil Is Going to Kill Us All (or Maybe Not…)

I was beginning to rest on my laurels. It had been months since the inbox had flooded with upset readers asking me to address the latest episode of the conventional establishment’s attack on healthy food and living. Until last week, when people starting freaking out about the American Heart Association’s attack on coconut oil. As USAToday put it, “Coconut oil isn’t healthy. It’s never been healthy.”

I was surprised. While I get most of my scientific references from USAToday (the “Works Cited” section of my upcoming keto book is just a single link to USAToday.com) and they’ve never let me down in the past, I didn’t know what to make of their coconut oil claims.

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