Episode #29: A Case Against Cardio Essay, Part 2


Description: Mark Sisson follows up his essay reading last week with an engaging discussion with host Brad Kearns about the dangers of chronic cardio, and some tips to help avoid the drawbacks of chronic exercise patterns. Brad and Mark discuss numerous real-life case studies of elite athletes in endurance sports such as ironman triathlon and long distance running, who have suffered serious heart problems. Mark and Brad mention the tragic deaths of multisport athlete Steve Larsen at age 39 (heart attack while running), and Ryan Shay (heart attack while racing the US Olympic trials marathon), along with an assortment of other high profile athletes and their ordeals.

Mark presents a compelling solution in essay form, pulling highlights from some popular follow-up blog posts on the subject. Mark mentions eating Primally, downscaling the “filler” workouts that happen between challenging “breakthrough” sessions, and realizing that interval and sprint workouts can deliver a training effect superior to long-duration workouts, while also alleviating the risks of drifting into a chronic pattern. For a good takeaway sound bite, Mark reiterates a message from a popular post about burning a total of only around 4,000 calories per week during structured exercise sessions. This is a general rule of thumb that correlates with an impressive assortment of different types of workouts that develop broad-based functional fitness, and helps protect against the excesses of chronic exercise.

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Episode #28: A Case Against Cardio Essay, Part 1


Description: Mark Sisson tries something new with this podcast episode, as he reads an essay based on one of his most popular posts ever on MarksDailyApple.com: “A Case Against Cardio.” The original post, published in June 2007, helped shed light on the concept that extreme endurance training can actually compromise health and increase disease risk. Mark published several follow up posts over the years on the topic of chronic exercise and the ways to avoid the stress and damage caused when exercise patterns drift away from optimal stress/rest balance and into the extreme category.

Mark’s essay covers the original landmark post, along with assorted commentary from follow up posts. For devoted fitness enthusiasts with passions for Crossfit, marathons, triathlons, heavy gym class participation, or even high-energy weekend warriors who are balancing exercise goals with hectic daily life, this is a very important podcast to absorb and ponder carefully how your own exercise and stress management patterns are looking these days.

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Episode #27: Liz and Farhad Mostaedi Talk Work and Life at Primal HQ


Description: Host Brad Kearns talks with Primal Blueprint employees Farhad and Liz, who experience the Primal movement from its epicenter at the Malibu, CA company headquarters. Farhad and Liz discuss how working at Primal Blueprint has helped transform their personal health and fitness, and how they support and motivate each other accordingly—successfully managing the frequently problematic task of integrating one’s significant other into Primal living (as Farhad said, “She said, ‘We can’t have bagels in the house anymore’…and I said, ‘Uh, okay’).

Farhad and Liz also provide a touching and romantic account of how they seamlessly evolved from respectful co-workers to becoming engaged in a short time period….thanks to Liz being the solo attendee (out of a dozen invited co-workers) to Farhad’s art show, and a riot and a rainstorm one crazy night in downtown Los Angeles.

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Episode #26: Introducing Dr. Cate Shanahan and The Primal Advantage


Description: Mark Sisson interviews Dr. Cate Shanahan to discuss the launch of the exciting new Primal Advantage metabolic consulting program. In this podcast, Dr. Cate discusses her work with elite athletes, such as Kobe Bryant and the Los Angeles Lakers; how your dietary choices affect your metabolic function (especially how adding oft-ignored food categories like bone broth can help improve joint function); how mainstream medical care essentially ignores the role of diet in promoting health and preventing disease; how the Primal Advantage can help everyone, from athletes stuck in a performance rut, to people who have sustained significant metabolic damage from years or decades of poor food choices, or even people with serious medical issues taking Rx drugs.

To be clear, while Cate is a practicing family physician in California, the Primal Advantage is a metabolic consulting service that cannot be construed as a formal doctor’s appointment (due to the remote nature of the interaction). However, the Primal Advantage allows Dr. Cate to work 1:1 with clients interested in improving their health, increasing energy, and minimizing disease risk factors through personalized metabolic consulting—while honoring the Primal/paleo/evolutionary health principles. This is a unique opportunity to engage with a Primal-friendly doctor instead of feeling the disconnection that is common when visiting mainstream practitioners.

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Episode #25: Internal Medicine Physician Dr. Ron Sinha Talks Fat, Cholesterol, and Stress


Description: In this episode, Mark interviews Dr. Sinha about his battle on the front lines trying to convince the mainstream medical community that fat and cholesterol are not your enemy, and that the true risk factors for heart disease lay in overly stressful lifestyles, poor exercise habits, and a high insulin producing diet. Dr. Ron is an internal medicine physician who specializes in cardiovascular prevention. He is the medical director of employer services, serving major employee groups like Google, Oracle, and Yahoo. For these large employers, he designs health education lectures and wellness programs. Ron describes how mainstream physicians are seeing actual results with his alternative methods and hence embracing the principles of primal/paleo eating slowly but surely.

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Episode #24: Mark Sisson’s Tips for Removing Excess Body Fat


Description: Mark Sisson talks about some of the stumbling blocks to losing that last 5, 10, or 20 pounds of excess body fat, and how to overcome them. Experiencing a plateau is common (especially when lots of weight has been dropped over a relatively short period of time), and continued progress requires attention to some of the finer details of healthy living. Beyond the Primal Blueprint eating strategy basics of ditching grains, sugars, and processed oils, and moderating carb intake overall by the Primal Blueprint Carbohydrate Curve, Mark addresses other topics like moderating all forms of life stress, building more muscle mass, avoiding chronic cardio, increasing all forms of daily movement, engaging in intermittent fasting, and cultivating a healthy attitude and positive mindset.

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Episode #23: Meet “Paleo Girl” Author Leslie Klenke


Description: Host Brad Kearns has a lively discussion with Leslie Klenke, who has just released her long awaited book, Paleo Girl. This truly is the first book in the Primal/paleo/evolutionary health space to target teenage girls, and Leslie does a masterful job speaking directly and emphatically to teens on issues that matter most to them.

The foundation of Leslie’s approach is to encourage teens to reject the superficial and judgmental elements of modern culture, and pursue happiness as the primary goal and motivator for healthy lifestyle behaviors and dietary changes. Leslie shares some of her own experiences struggling with yo-yo dieting and fatigue from poor lifestyle habits in college, and how she pursued a more sensible and balanced approach to healthy living; a journey that sent her west from her home in Ohio to Los Angeles, and eventually into the inner circle of the Primal Blueprint movement.

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Episode #22: Listener Questions & Answers with Mark Sisson


Description: Mark Sisson answers questions from listeners varying from eating green bananas in order to integrate resistant starch, to accepting legumes in the paleo diet. Mark also addresses relieving stomach acidity, intermittent fasting, and he takes a deep look at ketosis, with all the pros and cons. Then he answers the question you’ve all wondered about: How do you know when you have become a good fat-burner?

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Episode #21: Chris Adams & Tina Leaman Talk PrimalCon & The Primal Blueprint Certification


Description: Chris and Tina, the Primal power couple from Phoenix, AZ, have a lively discussion about their long history as PrimalCon group leaders. Chris and Tina have attended all seven PrimalCons held, and list some of their highlights and humorous memories. Included are the Oxnard ocean plunge/jacuzzi sprint, where the resort jacuzzi (a 2 minute sprint from the chilly ocean) overflows beyond capacity; an impromptu Oxnard beach house party where 100 people danced the night away; the beautiful hike to Angora Lakes above Lake Tahoe; the amazing connections formed where strangers traveling from across the world become close friends and vacation together beyond PrimalCon; and the great work of presenter Angelo Dela Cruz, another 7 for 7 PrimalCon attendee, who starts each day off with his VitaMoves session and does 1:1 bodywork with guests to promote natural healing.

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Episode #20: Listener Questions & Answers with Mark Sisson


Description: Mark gets back into the Q&A rhythm with some great commentary on an assortment of questions related to peak performance and Primal living. We begin by reviewing a unique training approach where you “stack” hard workouts on consecutive days, which allows for additional recovery time afterward, and also respects the idea that stress hormones flow for a sustained period of time after challenging workouts. Then, we discuss the importance of maintaining intensity during tapering to preserve blood volume for peak performance events. Mark also examines the dilemma of whether to refuel with carbs after tough workouts or to fast to optimize the flow of adaptive hormones into the bloodstream. This leads to the topic of how you can adopt an intuitive eating and exercise approach, which helps with disciplining for healthy habits. Mark then closes the show with a discussion on how endorphins can have pro and con effects on the body.

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