Mark Sisson, health expert and bestselling author of 'Born to Walk', argues for the underestimated power of walking as a cornerstone of health and longevity. He discusses the rise of running in American culture and its potential link to injuries and elevated cortisol levels, debunking myths about traditional exercise regimens. Sisson also promotes minimalist footwear for better foot health, while advocating for balanced, enjoyable exercise practices that enhance wellness without the strain of chronic cardio. Discover how simple movements can transform your health!
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insights INSIGHT
Jogging's Recent Rise
The rise of jogging for fitness is relatively recent, fueled by marketing and misconceptions about health.
It's now recognized that chronic cardio, like long-distance running, can be detrimental to overall health for many.
question_answer ANECDOTE
Running Boom's Impact
Mark Sisson, a former elite marathoner, ran sub-2:20 marathons when only self-selected runners participated.
The running boom of the 1970s changed the landscape, leading to many injuries and ineffective weight loss attempts.
insights INSIGHT
Born to Walk, Not Run
Humans are born to walk, not run, as evidenced by our ancestors who walked extensively, sprinted occasionally, and lifted heavy things.
Running was a specialized activity for hunting, not a daily fitness routine, as it depleted valuable calorie stores.
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Published in 1968, 'Aerobics' by Dr. Kenneth H. Cooper introduced the term 'aerobics' and revolutionized the field of physical fitness. The book emphasizes the importance of aerobic exercise in improving heart health and overall fitness. It includes a point system for various exercises, such as running, swimming, cycling, and walking, to help individuals maintain a healthy cardiovascular system. Cooper's work has had a significant impact on modern fitness culture, motivating millions to adopt regular exercise routines for better health and longevity.
Two meals a day
None
Mark Sisson
Brad Kearns
Born to Run
Cathy Freeman
This book recounts Cathy Freeman's journey from a little girl who loved to run to a world champion athlete. It includes her experiences growing up in a loving family, her relationship with her severely disabled sister who inspired her, and her rise to the top in athletics. The book also touches on the challenges she faced, including racism and personal losses, and how she overcame them through hard work, self-belief, and the support of her family. The narrative is honest and simple, making it relatable to young readers. The book is accompanied by black and white photos, some of which are family shots, adding a personal touch to the story[2][4].
The keto reset diet
Reboot Your Metabolism in 21 Days and Burn Fat Forever
Mark Sisson
The Keto Reset Diet is a step-by-step guide to transitioning into a ketogenic diet. Mark Sisson and Brad Kearns introduce a two-step approach that first helps readers become 'fat-adapted' before entering full nutritional ketosis. This 21-day program involves ditching processed grains, sugars, and refined vegetable oils in favor of high-fat, low-to-moderate protein, and low-carb foods. The diet aims to achieve metabolic flexibility, allowing the body to efficiently burn fat for energy. The book includes daily meal plans, over 100 keto-friendly recipes, and advice on lifestyle practices such as intermittent fasting, exercise, and stress management to optimize metabolic and hormonal functions[2][3][4].
Born to Walk
Mark Sisson
Brad Kearns
Born to Walk challenges the prevailing notion that running is the optimal form of exercise for health and longevity. The book delves into the negative consequences of the running boom, including overuse injuries, ineffective weight loss strategies, and the promotion of an unhealthy lifestyle. It contrasts this with the natural human imperative to walk, highlighting the numerous benefits of walking for both physical and mental well-being. The authors present a comprehensive approach to fitness that integrates walking with strength training, sprinting, and other primal movements. Ultimately, Born to Walk advocates for a more balanced and sustainable approach to fitness, emphasizing the importance of listening to your body and prioritizing overall health.
Today, there is a wide array of exercises to choose from. While newly invented classes and workout modalities might be popular or enjoyable, there is one specific exercise that humans were designed to do: walking. On this episode of The Model Health Show, health expert and New York Times bestselling author Mark Sisson is back to share why walking is the foundation of human health, including its health and longevity benefits. Mark is also sharing the history of the running boom and why chronic cardio can break down your body and stop you from reaching your goals. This interview contains conversations on stress and cortisol, optimal footwear, and why getting fit doesn’t have to be as difficult as you might have been led to believe. As a former marathon runner, Mark has a unique perspective to offer on this topic and I hope this conversation helps you find a simple, enjoyable movement practice that enhances your life. Grateful to share this interview with the one and only, Mark Sisson!
In this episode you’ll discover:
How running became popularized in American culture.
The connection between running and injuries.
What types of exercises our ancestors did.
How running can elevate cortisol levels and undermine your fat loss goals.
The importance of muscle mass for metabolic health.
What role insulin plays in body fat.
Why running is catabolic.
The truth about high intensity exercise classes.
Why recovery is critical in your training program.
The link between cortisol and immune function.
How shifting from running to walking changed Mark’s body composition.
The history of running shoes.
How cushioned running shoes can hide bad form.
Why barefoot minimalist shoes can improve your overall functionality.
The truth about running a marathon.Why being fit doesn’t have to be hard.
This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Peluva. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.
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