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
On a literal level, your metabolic rate describes how much energy you expend to conduct daily physiological functions. This has many practical ramifications, however, because your metabolic rate also influences how you feel, how many calories you burn, how many calories you can eat without gaining weight, your libido, your fertility, your cold tolerance, how much subjective energy you have, how you recover from injuries and stress, how specific foods affect you, and how you perform in the gym. In short, it’s usually a good thing to have a higher metabolic rate.
Here are a few ways to increase your metabolism in a healthy, productive manner.Read More
For one of the 21-Day Challenge contests last week, you guys asked dozens of questions. Today, I’m answering a bunch of them in rapid fire style including how to get kids to eat more meat and veggies, how to get adults to eat greens, whether keto can coexist with high-carb, if it’s better to eat seasonally and many, many more. Don’t expect long, drawn-out answers. I’m answering quickly and succinctly. If you have any further questions after hearing the answers, toss ’em in the comment section. There will always be more Dear Marks down the line.
Let’s get to it:Read More
Go back 160,000 years and we all share a common ancestor: The emergence of the first Homo sapiens in East Africa. Since then, humans have spread across every environment imaginable and adapted to those environments. Much remains the same. We all breathe oxygen, require protein, produce insulin, oxidize fatty acids. But extended stays in unique environments have created genetic proclivities in different populations. For example, descendants of people who settled in high-altitude areas like the Himalayas, the Andes, and the Ethiopian highlands tend to show greater resistance to low-oxygen environments, while the Greenland Inuit show unique adaptations to cold environments, including increased activity of heat-stimulating brown fat. And among the island-dwellers of Sardinia, where the landscape constrained the amount of available food, there’s considerable evidence of positive selection for short stature.
What other differences exist, and how can we explore them to inform and improve our own diet and lifestyle choices?Read More
The popular story of how low-carb diets work goes something like this:
Reducing your carbohydrate intake lowers your insulin levels. Since insulin keeps fat locked into adipose tissue, lowering insulin can increase the amount of fat released to be burned for energy.
For the portion of the overweight/obese population with insulin resistance and chronically-elevated insulin levels, this is a fairly accurate description of why low-carb diets work so well. When you’re an insulin-resistant hyper responder in whom even a baked potato can cause elevated, protracted spikes in insulin that hamper fat-burning for long periods of time, or a person living under the backdrop of perpetually-elevated insulin, dropping the most insulinogenic foods can be your way out of obesity.Read More
We know how important gut health is for overall health. We understand that it improves digestion, that our pursuit of extreme sterility has compromised our immune systems, and that the gut biome is etiologically involved in the pathogenesis of various health and disease states. We’re even familiar with the more esoteric functions of gut bacteria, like converting antinutrients into biovailable nutrients, synthesizing sex hormones and neurotransmitters, and mitigating the allergenicity of gluten. But what about gaining and losing body fat, the real reason most people get interested in diet in the first place—are the bacteria in your gut responsible for the fat on it?
A couple weeks ago, I linked to an article discussing the “obesity paradox”—the idea that across many different studies and populations, people with slightly overweight and even obese BMIs often have the lowest mortality risk. The author is Harriet Brown, a supporter of the “Health At Every Size” movement, comes down hard on the side of overweight/obesity as safe and even beneficial. At first glance, she makes a strong case. She appears to cite compelling research. She talks to obesity researchers who’ve found protective links between higher BMIs and better health and been lambasted by their colleagues. And if the general consensus is right, and carrying extra weight is so unhealthy, why are obesity and overweight consistently associated with a lower risk of death?Read More