353: The Anti-Aging Protocol to Prevent Belly Fat, Reduce Inflammation, and Stay Strong Forever | Mark Sisson
Dec 18, 2023
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Mark Sisson, an American fitness author and former athlete, shares his secrets to healthy aging and staying fit at 70. They discuss the importance of movement, social connection, and balance. They also touch on topics like metabolic flexibility, collagen for tissue repair, low-carb diets, and prioritizing fitness goals. The conversation ends with a discussion on supplementation, favorite snacks, and promoting a new shoe brand.
Regular movement throughout the day, including walking, is crucial for maintaining optimal health and fitness.
Balancing strength training and endurance exercises is essential to prevent belly fat accumulation and improve metabolic flexibility.
Dietary choices, intermittent fasting, and collagen supplementation can contribute to a healthy body composition and reduce aging-related pains.
Deep dives
Importance of Movement and Walkin
Mark Sisson emphasizes the importance of movement throughout the day and walking as key factors in maintaining optimal health and fitness. He believes that simply going to the gym a few times a week is not enough and that people should aim to move around as much as possible throughout their daily routines. He discusses how societies that prioritize constant movement, such as those practicing Tai Chi or Qi Gong, have healthier aging populations.
Balancing Strength Training and Endurance
In the podcast, Mark Sisson shares the importance of balancing strength training and endurance exercises for overall fitness and preventing the accumulation of belly fat. He suggests that individuals should engage in resistance training at least twice a week to improve muscle mass and metabolic flexibility. Additionally, incorporating high-intensity interval training, like sprints, once a week can have long-lasting effects and further boost metabolism.
The Role of Diet and Supplementation
Mark Sisson discusses the significance of dietary choices, intermittent fasting, and collagen supplementation in maintaining a healthy body composition and reducing aches and pains associated with aging. He highlights the value of opting for low-sugar, primal, paleo-inspired food options that support metabolic flexibility and enable the body to burn stored fat more efficiently. Mark also explains his personal experience with collagen supplementation, which he believes aids in the rejuvenation of connective tissue.
Importance of Fueling Workouts with Carbs and Protein
The podcast episode discusses the importance of fueling morning workouts with a combination of carbohydrates and protein. The speaker shares personal experiences and explains that everyone responds differently to different amounts of protein and eating windows. They mention having a 400-500 calorie meal with about 40 grams of protein before a workout, which has been beneficial for them. They also discuss the role of glycogen in the muscles and how to optimize hypertrophy through diet and exercise.
The Benefits of Walking and Balancing Health and Enjoyment
The podcast highlights the benefits of walking and how it can contribute to overall health and enjoyment. The speaker emphasizes that walking is a more sustainable and injury-free alternative to running, which often leads to injuries. They explain that walking is an anabolic and recovery-focused activity that lubricates the joints and promotes movement. The speaker also touches on the importance of finding a balance between healthy eating and enjoyment, avoiding orthorexia, and prioritizing overall well-being.
Mark Sisson is an American fitness author, food blogger, and a former distance runner, triathlete and Ironman competitor. He's the founder of Primal Kitchen.
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