Podcast Notes Playlist: Fitness 453: Top Diet and Lifestyle Protocols for Longevity and Fat Loss, Plus Why Walking is the Ultimate Cardio | Mark Sisson
Key Takeaways
- The ailments that people try to fix with prescription drugs can be addressed with lifestyle modification
- Walking is the quintessential human movement; everybody should walk as much as they can
- Running is not the best way to lose weight, improve cardiovascular health, or reduce stress; it is not the health and fitness panacea that it has been advertised to be
- While running is catabolic, walking is anti-catabolic
- Walking helps to relax, realign, and strengthen the body’s kinetic chain
- Our ancestors walked, sprinted, and lifted heavy things; they did not “train for running” in order to track and kill a beast
- Benefits of Zone 2 cardio training: Increase aerobic efficiency, increase ventilation threshold, build capillary perfusion, and improve mitochondrial efficiency
- Everything else falls into place once you have achieved metabolic flexibility, which is the body’s ability to efficiently switch between different energy sources based on availability and demand
- The original Primal Blueprint:
- Move around a lot and do low-level of aerobic activity (walk a lot)
- Lift heavy things at the gym 2x per week (full body)
- Sprint max-effort 1x per week
- Try taking collagen before a workout so that your collagen uptake during the workout is higher in the tendons that are being exercised
- Despite the backlash against alcohol, Mark still enjoys 1-2 glasses of wine every evening
- Longevity is not just about living longer, but improving quality of life in the areas of mobility, cognition, and adaptability
Read the full notes @ podcastnotes.org
Mark Sisson is a best-selling author, founder of Primal Kitchen, and a former elite endurance athlete turned health advocate who inspires millions to embrace primal living for a vibrant and healthy life.
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