Mark_Sisson

NYT bestselling author of The #KetoReset Diet, former endurance athlete, & founder of #MarksDailyApple, @PrimalKitchenCo & @PrimalBlueprint

[Mark_Sisson @Mark_Sisson]

That’s been the hardest part of living here. No hills

[Mark_Sisson @Mark_Sisson]

Shawn found the steepest hill in all of Florida

[Dr Shawn Baker 🥩 @SBakerMD]

Good to be outside, a few weeks of hill, before I can safely go to flat ground!!

[Mark_Sisson @Mark_Sisson]

@superbeeek @RadioFreeTX More like, “always working”

[Mark_Sisson @Mark_Sisson]

Waking up at a normal time, puttering around in the morning, doing the crossword, drinking a couple cups of coffee and then sauntering into the gym at 11 AM for social hour deserves far more applause because it signals that you have built a life that allows you to do it

[Brady Holmer @Brady_H]

I’m tired of the idea that waking up early and going to the gym or training for a marathon (hobbies) are “discipline” and warrant any sort of praise.

“Do hard things” doesn’t apply if you *enjoy* doing them (which, by nature of voluntary participation, you do).

[Mark_Sisson @Mark_Sisson]

Interesting definition

[yonkolama @yonkolama]

@Mark_Sisson @RadioFreeTX Please consider that you will always work but “retirement” may be defined as the ability to say, “no”.

[Mark_Sisson @Mark_Sisson]

To be clear, this is been my morning and gym routine for 30+ years even when I was building Mark’s daily Apple and Primal Kitchen. And I also couldn’t stay retired after selling, which is why I almost immediately started a shoe company.

[Marc Lobliner - IFBB Pro @MarcLobliner]

I go to the gym early and work hard because I love it.

Not mad at those who sleep in and reap the rewards of their success.

We aren’t all wired the same.

Mike knows me, I’m just built for the hustle. It’s all I know and I pray one day I’ll be satisfied, slow down and enjoy a latte before going to the gym at 10am.

I’m not there yet, but it seems chill.

[Mark_Sisson @Mark_Sisson]

Some people’s exercise habits look like slavery

[Ken Nelson @atKenNelson]

@Mark_Sisson I was doing cold plunge first thing. Didn't like it. Now I do it mid afternoon and I look forward to it.

I'm with you... I work still even though don't have to. But I structure my work day to be as I like it and I hire people to do stuff I no longer want to do.

[Mark_Sisson @Mark_Sisson]

Skill is reflected in neuromuscular connections and patterns and pathways that are laid down over years. If you were to somehow look at skill in a person‘s body it would look like a painting with a chronological topography to it.

[Mark_Sisson @Mark_Sisson]

“Skills in a pill” also won’t work. The Matrix-esque idea of downloading skills like kung fu or tennis ability are impossible. The best case is you end up like any aging athlete already is:

You know what you’re supposed to do but your body can’t actually pull it off anymore

[Mark_Sisson @Mark_Sisson]

Exercise in a pill will never happen because it’s like trying to replace the sun with vitamin D pills. The physical stimulus has to occur for all the good things to happen.

[Mark_Sisson @Mark_Sisson]

@RadioFreeTX Beautiful. I tried retiring and couldn’t stick with. It. Had to get working again.

[Mark_Sisson @Mark_Sisson]

If they do make an exercise pill, I suspect that you could probably make it work even better by training with it

[Mark_Sisson @Mark_Sisson]

Exercise in a pill will never happen because it’s like trying to replace the sun with vitamin D pills. The physical stimulus has to occur for all the good things to happen.

[Mark_Sisson @Mark_Sisson]

Now, I actually take vitamin D cause I am a genetic poor converter of sunlight to vitamin D. But I also get a lot of sunlight so that I get the true physical stimulus as well as all the downstream benefits.

[Mark_Sisson @Mark_Sisson]

@ngdpc1 Mostly peaceful

[Mark_Sisson @Mark_Sisson]

@Shafpocalypse I’ve heard this 1000 times from people

[Mark_Sisson @Mark_Sisson]

A very interesting study was just released, and it’s not the first of its kind, but it is the perfect exemplification of just how critical every day of exercise is. A single workout, just one, turns on and activates 3,000 unique exercise related proteins. These are gene signaling proteins. These are the messages that you’re sending your entire body about your behavior, your environment and your daily habits. It is the activation of these proteins that, in part, tells your nervous system about the trajectory of the organism. How active is this guy? What does he value? What is he working towards? Those 3,000 messages you’re sending your body every time you work out play an enormous role in maintaining the overall milieu of an active, healthy, abundant organism.

You can skip one, sure, and come back tomorrow and get those messages sent. But can you miss two or three or four? I would advise strongly against it.

This is why consistency is so important. This is why frequent exposures to intense bouts of physical output are so important. They keep the messages flowing in one direction. You do one workout and then skip a week. That’s not good enough. That doesn’t send the signal to your nervous system, to your DNA, to your epigenome that physical activity is important and that adaptations had better begin to happen. The only way you send that all important signal is to exercise consistently and regularly, to go hard and then recover and then go hard again.

This is something we all knew already, but to have it spelled out in such explicit gene level detail is valuable. You don’t even have to know what the signals are actually saying. You don’t have to know the specifics. All you have to know is that they are happening.

[Mark_Sisson @Mark_Sisson]

Could have some positive effects, but don’t forget that mTOR isn’t an “aging” pathway. It’s a growth pathway. An abundance pathway. Inhibit it too much and you’ll inhibit muscle growth, vigor, energy, and recovery.

In your quest to not die, don’t forget to live

[Dr Singularity @Dr_Singularity]

very cool anti aging news

like I said before, we will all be looking good soon (regardles of your age)

here's a small hint of what's coming (skin related)

you may be 40-80, but your skin will look like you're in your 20s. This is coming, very likely before other organs rejuvenation.

A skin serum targeting an aging pathway just delivered promising results in humans.

Researchers tested RLX-201 in a randomized, double blind study involving 47 women with sun damaged facial skin. Participants applied either the active serum or the same base formula without RLX-201 twice daily for 12 weeks.

Here’s what the researchers reported for the active serum compared with participants’ starting scores:
- 21% improvement in firmness and cheek wrinkles
- 40% improvement in skin texture
- 39% improvement in radiance
- 14% improvement in sagging, elasticity around the eyes and skin tone

Some benefits appeared within 2 weeks, and no adverse events were reported during the trial.

The interesting part is the biology: RLX-201 targets mTORC1, a pathway involved in cellular growth, maintenance and aging.

In separate lab grown human skin experiments, it reduced a marker of that pathway’s activity by roughly 92%, that measurement wasn’t taken from the trial participants.

Very encouraging step toward treatments that target skin aging biology.

[Mark_Sisson @Mark_Sisson]

Lean muscle mass acts as an organ and tissue reserve system for older adults. The more muscle you carry, the stronger you are, the more resistant you are to the ill effects of bed rest and hospital stays and aging-related diseases. You have all this tissue that could be called upon when required before the body starts breaking down critical organ systems.

A recent study shows that it might go even further than that. Training consistently in old age isn’t just about organ reserve or tissue reserve, it’s about mitochondrial reserve.

Researchers compared the muscle tissue of young adults, older adults who trained consistently, older adults who were relatively active, and older adults who were impaired in some way. They were essentially comparing young adults with seniors who went to the gym, seniors who just kinda puttered around, and seniors who were mostly sedentary.
They examined the actual muscle tissue and gene expression profile of the muscle at rest and in response to training.

The totally inactive, impaired older adults had mostly dormant muscle. It wasn’t metabolically reactive to the degree you’d expect. Many of the gene systems related to mitochondrial efficiency and function in the muscle were totally turned off, almost as if they were gene-deleted. When the researchers had them work out, their muscles barely responded.

The second group of older adults, the ones who weren’t necessarily going to the gym but were still taking care of themselves and getting an average of 10,000 steps a day around with less than an hour per week of intense activity, had old muscle tissue. You looked at their muscle and how it performed and reacted to stimuli, and it was obviously that of an old person’s. It wasn’t very responsive to training, and local inflammation levels were actually lower after training, which is interesting because most people think of inflammation as a bad thing (but in this case, it’s a good thing because it means the muscles are responding to the training and the inflammation is a necessary part of the adaptation process).

Then you’ve got the gym-going senior citizens, the ones who actively trained. They walked an average of 13,000 steps a day and spent around 3 hours a week doing intense training. They were much closer to young muscle tissue. In fact, about 56% of the characteristics of aged muscle seen in the other two groups were totally absent in the trained group. The trained seniors had higher inflammatory responses to exercise, which means their muscles were more responsive and recovered better and adapted, most importantly, better to the training. Mitochondrial function was preserved and enhanced, and while they weren’t quite as young as the actually young adults, they were most of the way there. “56% young.”

It’s important to highlight that “young muscle mitochondria” isn’t just relevant to how much you can lift or perform physically. It also reverberates across the entirety of your physiology. How well your mitochondria perform plays a role in glucose control, inflammation, brain function, balance, metabolic flexibility, stress resilience, and recovery from illness and injury. In short, everything we care about when we talk about “health” depends partly on the “age” of your mitochondria, and hard, intense training that you give yourself time to recover from helps reduce that “age.”

[Mark_Sisson @Mark_Sisson]

Dairy abstention (calcium deficiency)
Seed oils (linoleic acid)

Both make heme iron from meat more problematic in the colon.

[Max Marchione @maxmarchione]

I don't think people realize how bad this is.

Colorectal cancer is now the leading cause of cancer death in Americans under 50.

In adults 65 and older, incidence is falling 2.5% a year. In adults 20 to 49, it's rising 3% a year.

What's causing this?

[Mark_Sisson @Mark_Sisson]

Someone asked me for what I’d recommend to someone taking GLP drugs. I’ve written posts and newsletters on this before, but there’s one newer bit of advice I haven’t mentioned before: eat more.

The thing with these drugs is that they work incredibly well. Whether it’s semaglutide (Ozempic), tirzepatide (Mounjaro), or the yet-to-be-FDA-approved retatrutide, these compounds are very good at getting you to eat less. They have other effects, too, like slowed gastric emptying, “slower” digestion, and others—some positive, some more negative. But the one thing almost everyone reports is that you eat far less food on these things.

That can be good if you need it. Most people eat too much. Even if it’s healthy food. I remember being at PrimalCon back in the day and being shocked by the amount of food people could put away. Everything was high quality, cooked in good fats, well-sourced, but people would routinely report that they gained weight at PrimalCon. Food is food. Volume is volume. And that’s why these drugs are having such powerful effects in the overweight and obese. They’re losing weight because they aren’t eating very much and, most importantly, they aren’t hungry doing it.

But what about when you start losing too much? When you start losing muscle, losing energy?

Everyone says the obvious: “make your calories count.” Get your micronutrients. Make it high quality, whole foods. With less volume coming in, the quality of what little volume you do get becomes increasingly important.

And they talk about protein, too, rightfully. A big part of countering the negative effects of GLP drugs, like muscle loss, requires that you stay active. Lift weights, and support that activity by eating protein.
These are all good, but you’ve heard them before.

The one piece of advice you might not have heard, that sounds a bit unconventional, but that becomes useful especially as you start approaching your ideal weight: eat more.

Try to eat a bit more than you feel like. Many issues we see with these drugs are from undernourishment. You're running a deficit and, depending on the drug in question, burning more energy. You need to eat a little more than you think. It’ll still be "less," don't worry.