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41 " If circumstances require that your sleep habits depart from the earth’s natural light and dark cycles, make a strong effort to sleep with an eye mask (check mindfold.com for a total darkness sleep mask) in a completely darkened room, since all of your skin cells are sensitive and responsive to light—not just your eyes. "
― Mark Sisson , The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy
42 " Pursue new challenges, such as music, language, hobbies, or adventures that stimulate your brain and allow you to depart from your daily routine. This will keep you refreshed and energized for your core daily responsibilities and economic contribution. "
43 " if you do a single set of pullups each day, you most likely won’t get any bigger, but such a habit will definitely contribute to getting you stronger. "
― Mark Sisson , Primal Endurance: Revolutionize Your Training Approach to Drop Excess Body Fat, Manage Stress, Preserve Health, and Go a Lot Faster!
44 " carbohydrate controls insulin; insulin controls fat storage. Carbohydrates are not used as structural components in the body; instead they are used only as a form of fuel, whether burned immediately while passing by different organs and muscles or stored for later use. All forms of carbohydrates you eat, whether simple or complex, are eventually converted into glucose, which the brain, red blood cells and nerve cells generally prefer as a primary fuel. "
45 " we collectively adopt the belief that play is for youth. The truth is that play is for everyone, "
46 " Regular consumption of fish has been shown to exert a strong anti-inflammatory effect, reduce risk for heart disease, help protect against asthma in children, moderate chronic lung disease, reduce the risk of breast and other cancers by stunting tumor growth, and ease the symptoms of rheumatoid arthritis and certain bone and joint diseases. "
47 " When insulin is high, glucagon is usually low. You don’t have energy in your bloodstream, so your brain says, “Eat now! And make it something sweet so we can burn it immediately! "
48 " When you use defense mechanisms like “Everything in moderation,” “You only live once,” and the like, you disguise the fact that over years and decades, those little ice cream outings can add up literally to hundreds of pounds of ingested substances that are toxic to your body. "
49 " Americans will always do the right thing—after they’ve exhausted all the alternatives. —Winston Churchill "
50 " The ingestion of carbohydrates, especially the refined grains and sugars that are so prominent in the modern diet, causes a spike in blood sugar and a temporary energy boost. Then, because a glucose overdose is toxic in the bloodstream, insulin floods the bloodstream to remove any glucose you don’t burn immediately and stores it as either glycogen (in the liver and muscle tissues) or in the fat cells as triglyceride (the storage form of fat). When insulin removes glucose from your bloodstream and transports it into storage, you experience the familiar sugar crash and a craving for quick-energy carbohydrates. You have plenty of fat energy locked away in storage, but a high-insulin-producing diet prevents you from being able to access it. Instead, you become reliant on your next snack or meal for energy, and you exist in a state of carbohydrate dependency. "
― Mark Sisson , The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever
51 " a significant amount of Conventional Wisdom about healthy eating is marketing fodder that grossly distorts the fundamental truth that humans thrive on natural plant and animal foods or that relies on gimmicks to support the dogma of flawed, manipulated “research. "
52 " When the topic of food comes up in conversation with family, friends or casual acquaintances, it’s fascinating to hear the litany of rationalizations, knee-jerk defense mechanisms, self-limiting belief statements and general confusion or ignorance from otherwise intelligent folks when it comes to eating healthfully. But then again, Conventional Wisdom has often led even the best and brightest minds in nutritional science astray. "
53 " Maximum Sustained Power workouts are much less taxing on the cardio endurance component and instead focus on going for max power or going home. Literally, you end your mini-sets when you can’t lift the heavy bar again due to accumulated fatigue. Or, in the case of vertical jumps or calibrated exercise equipment, you stop the set when you fall materially short of your baseline absolute power performance standard that you started the workout with. "
54 " That means to push very heavy weight, repeatedly, and to constantly strive to elevate both your baseline numbers and the total weight lifted at the workout—until you start to reach a natural limit relative to your competitive goals. This will deliver improvements in strength and subsequent improvements in endurance performance, and also maximize the hormonal, anti-aging benefits of the workout. "
55 " When you eat right and sleep like a primal champ, your body does a good job recovering and getting stronger from bouts of appropriate stress like an occasional tough workout. "
56 " WE HUMANS ARE THE ONLY MAMMALS THAT SUFFER FROM CHRONIC ILL HEALTH. ONE CRITIC SUGGESTS IT’S BECAUSE WE ARE THE ONLY ANIMALS CLEVER ENOUGH TO MANUFACTURE OUR OWN FOOD—AND STUPID ENOUGH TO EAT IT.” —DR. TIMOTHY NOAKES "
57 " The Primal Essential Movements offer a simple, entry-level way to include strength training in your lifestyle. They entail conducting pushups, pullups, squats, and planks on a regular basis, with more attention to paid to formal workouts during the intensity training phases. "
58 " Chicken Kabobs Makes 8 servings; serving size = 1 kabob Kabobs are my favorite go-to main course when we are having people over for a casual summer barbeque. You can assemble them ahead of time, or you can even allow guests to assemble their own. Because they cook quickly, you won’t be stuck manning the grill while your guests have all the fun. CALORIES: 286 FAT: 12 G CARBOHYDRATE: 14 G PROTEIN: 32 G 2 pounds (900 g) boneless, skinless chicken breast halves 24 small button mushrooms (approximately 8 ounces; 225 g) 1 large yellow onion 2 bell peppers (any color you prefer) ¼ cup (60 ml) avocado oil 1 teaspoon (5 ml) dried oregano 1 teaspoon (5 ml) dried basil ½ teaspoon (2 ml) garlic powder ½ teaspoon (2 ml) kosher salt ½ teaspoon (2 ml) black pepper 8 short kabob skewers (soaked in water if wooden/bamboo) 1. Cut each chicken breast into 8 to 10 chunks of approximately equal size and place in a glass bowl. Wash the mushrooms and trim off the stems. Cut the onion and peppers into large chunks. Place vegetables together in a second bowl. 2. Mix the oil and seasonings. Pour half the mixture into each bowl and stir well to coat. Put both bowls in the refrigerator and allow to marinate for 20 minutes. 3. Assemble the kabobs by alternating the chicken and the vegetables on the skewers. Preheat the grill to medium high. 4. Place the kabobs on the grill (or under a broiler) for approximately 3 minutes per side, rotating to make sure every side gets browned, about 10 to 12 minutes total. Check the chicken with an instant-read thermometer to make sure it is cooked through (internal temperature should be 165°F or 75°C). 5. Transfer the kabobs to a platter and serve. One- "
59 " Flow isn’t about doing a particular thing as much as it is about losing ourselves in it. The rhythm of snow shoveling (yes, even that with a little imagination), the creative inspiration of cooking, the abandon of a good hike or run, the precision or inventiveness of our work can all become fodder for flow. When we let go of the extraneous commentary in our heads, the resentment of the task at hand, the impatience with ourselves, we can bring a new engagement to the moment—and in the process find ourselves altered as a result. "
― Mark Sisson ,
60 " Stacking an MSP strength training with a sprint session can deliver performance benefits via the concept of postactivation potentiation. You literally “pump up” your muscles and central nervous system by challenging muscles under load prior to sprinting. "