January 11, 2025

453: Top Diet and Lifestyle Protocols for Longevity and Fat Loss, Plus Why Walking is the Ultimate Cardio | Mark Sisson

1 hour 28 minutes

Genius Life

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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This episode is proudly sponsored by:

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