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Protein Rich Quinoa Pudding

healthy quinoa pudding

Angela: This pudding can be used as a snack, breakfast or dessert. Super healthy and delicious. No nasties in sight. Gluten free, dairy free, paleo friendly and packed full of nutrients and protein to keep you fuller for longer. I love quinoa as a base as it’s packed full of protein and fibre.

Ingredients (Serves 2)

Method

  1. Combine all ingredients, except the Whey Protein Isolate, in a saucepan.
  2. Bring to the boil and then reduce to a simmer for 25-30 minutes, stirring often particularly towards the end to prevent the mixture from sticking to the bottom of the saucepan.
  3. Add a little water if needed.
  4. Turn off heat and then stir through the scoop of 180 Whey Protein Isolate.
  5. Serve with mixed berries. Enjoy!

Brought to you by our friends at Highway to Health :)

Order 180 for your recipes here

Why You Should Have A Smoothie Everyday

Green Smoothie Meal Replacement

We live in a fast paced world that demands us to be on the go. Smoothies have made life easier. They are a natural quick fix meal and snack alternative. The 180 smoothie is what you need in your busy day to day life. With the limitless benefits that they offer they are the ideal meal or snack for anyone that wants to be healthy on the go.

We often struggle with managing careers, family and personal life. The 180 Nutrition Protein Superfood helps your body to absorb the nutrition offered in every sip. Do you feel exhausted even early during the day? You need a smoothie with 180 Natural Protein Superfood. They provide your body with right balance of carbs, protein and good fats needed to provide you with the strength to function throughout the day. For those people who want to lose weight it will help you achieve your natural body weight and reduce sugar cravings. Whatever recipe you choose, you can tweak it to fit your preferences and tastes. You can find lots of awesome recipes here.

These superfood smoothie formulas are available in vegan or original versions and use natural ingredients such as: grassfed whey protein isolate, stevia, sesame seeds, flaxseeds, cocoa, almonds, coconut flour, sunflower kernels, psyllium husks and pumpkin seeds.

There is also the debate between the health benefits of juicing and blending. Here are the benefits of blending (smoothies):

  1. Include fibre so you feel fuller for longer
  2. Keeps you regular & is essential for removing inflammatory toxins from the body
  3. You can include protein and good fats making it a whole food; coconut oil, avocado, nuts, seeds, chia seeds, 180 protein Superfood
  4. You can use smoothies as a meal replacement and snack
  5. They don’t spike blood sugar levels
  6. Increase nutrient levels by including the fibre
  7. Don’t need an expensive juicers. You can use a blender which most of us have in the kitchen and can be used for lots of things
  8. Include good fats and leafy greens – leafy greens contain essential vitamins A, E, K and D and are only absorbed in the presence of fat

Unlike in blending, in juicing there is no protein, fiber or good fats so it is not advisable to use juices as a meal replacements. When you blend, the fibers are not removed and therefore a smoothie keeps you satisfied for longer. You can also add protein and good fats to your smoothies making it a meal supplement.

Here is a recipe that keeps your energy levels up without tampering with your blood sugar levels.
Smoothie example…

  • Half an avocado
  • I tsp cocoa powder
  • Half a tsp of vanilla bean powder
  • 1 scoop 180 nutrition powder
  • Half a grapefruit shave the skin but leave some of the pith
  • 200 ml distilled water

Gather all the ingredients and simply blend them. You are sure to enjoy it and fill up on nutrients. :)

Click here to start living the healthy way :)

Following a Healthy Diet Plan

following a healthy diet plan

After gaining a few pounds, many people think they are following a health diet plan when they start counting calories to drop the weight. It is also common to turn to a fad diet for a quick fix. Although these tactics bring short term results, few work on a permanent basis.

Instead of constantly fighting to keep off weight, it is better to begin a lifestyle transformation with a long term approach to healthy eating so that it is easy to maintain a fit body and achieve true long lasting health.

Common Eating Mistakes

The world is a busy place, so it is common for families or individuals to visit fast food restaurants at mealtime. It is a convenient way to eat on the go. Even though some people try to stick to “healthy” options with lower calories, most of the food is still packed with chemicals and preservatives, which are bad for the body.

Health Foods That Are Not Always Healthy

Even when a person makes an attempt to eat healthy, certain foods may contain hidden processing, sugar, and unnatural ingredients. For instance, “all-natural” breakfast cereals tend to be low in fiber and include high levels of sugar. This can cause inflammation and other negative side effects.

Other common foods people consume are energy or muesli bars. Although these items are meant to bring healthy boosts of energy during low points of the day, they may contain up to 30 grams of sugar! This sugar is disguised among ingredients like cane juice and high-fructose corn syrup. These will raise blood sugars in no time at all and have you crashing with the mid-afternoon slump a few hours later.

Bottled drinks are often pitfalls to a healthy diet plan as well. The news is filled with the benefits that come from drinking green tea. However, many famous brand name manufacturers package bottles loaded with sugar and low on catechins, the powerful antioxidants that provide the greatest advantages for the body. Always check the labels sugar quantity and chemicals.

Protein from the Right Sources

Since protein prevents muscle tissue from breaking down and helps rev the metabolism, many people consume bars, cereals, and shakes that include this substance. However, most of these products are not pure forms of protein and contain artificial flavours and sugar. Grass fed whey protein isolate is one of the best forms to eat. It is manufactured by cross-low micro-filtration and ultra-filtration so that the finished product is all natural, and contains little lactose.

Diet Shakes and Meal Replacements

A high number of dieters replace key meals with shakes or other alternatives. However, it is important to examine the ingredients before trading real food for a liquid substitute. The truth is many diet shakes and other meal replacements are filled with chemicals that do more harm than good and may actually sabotage weight loss goals.

Forming a Healthy Diet Plan

At 180 Nutrition, our mission is to provide a multitude of superfoods that bring genuine benefits to your health. These trusted products are natural and include pure forms of protein that help the body recover after activity.

There has never been a better time to become educated about how to nourish your body for long-lasting health. As you look and feel amazing, you will appreciate the difference between a quick fix and a diet plan that changes the way you look at food. The first step is recognizing the thing holding you back.

Click here and uncover your unique weight loss road block.

The Top 3 Benefits of Weight Loss Smoothies

Meal Replacement Smoothie

You’ve tried everything to lose weight, from fad diets to extreme fitness regimens that are impossible to maintain for any length of time. You’re at wit’s end, tired of playing a guessing game about what you should put into your body.

Go with weight loss smoothies from 180 Nutrition and you’ll finally get the results that you’ve been looking for in a weight loss product. Begin with a trial pack of our whole food meal replacement formula. It’s 100% natural, completely free of chemicals, and it will finally provide you with the fuel that you need to make your metabolism function at optimal levels. At 180 Nutrition, it is our goal to offer you the top 3 benefits of our weight loss smoothies.

Forget About Artificial Additives

Choose to make smoothies based on our product and you will reap the rewards. The first benefit is you will get the nutrition you need minus unnecessary extras such as chemicals, preservatives, or anything that is artificial. You only want to put natural products into your body in order to get the best out of it. Our weight loss smoothies are based on our special formula, the 180 Natural Protein Superfood. There are no artificial additives of any kind. Forget about sugars or fillers. There are no thickeners to get in the way. You will enjoy natural ingredients that have been carefully selected to supply your body with the proper nutrients. There aren’t any extras that can actually slow your metabolism down or be detrimental to your health.

Your Body Gets Exactly What it Needs

When you opt for smoothies made with our 180 Natural Protein Superfood, you are giving your body the nutrition it needs to make all systems work more effectively. In order to lose weight, you need to burn fat and build muscle mass. To build muscle, you need protein. 180 Natural Protein is rich in healthy sources of protein, including grass fed whey protein isolate, chia seeds, and flaxseed. In addition to getting the protein you need to kick start your metabolism, our weight loss products also contain ingredients that are rich in health fats, such as pepita, sunflower kernels, and almond meal. You’ll also get the vitamins and minerals that are necessary to keep all systems on go in your body.

It’s Simple

Many people fail at their attempts at weight loss because it’s too complicated. They have to go be restrictive diets or make complex meals that are too much work. Opt for 180 Natural Protein Superfood and you have exactly what you need for your smoothies. Use it as a meal replacement and snack. You’ll simplify your life and achieve your weight loss goals.

Order a low cost trial pack today

My Formula For a Long & Happy Life – With Paleo & Primal Expert Mark Sisson

The above video is 3:53 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.


mark sissonThis week we have the fantastic paleo and primal expert Mark Sisson. He is a best selling author and runs the hugely successful blog ‘Mark’s Daily Apple’.

His experience and knowledge is exceptional, as he shares with us (in the above short video) how he defines what it takes to live a happy, healthy and active life whilst getting the most out of each day.

In the full interview below we dig deep into the world of Mark Sisson; from endurance athlete to the primal lifestyle, his exercise routines, his simple philosophies he applies to make the most out of each day and much more. And most of all how you can apply them into your life.

If you are loving the podcast’s or/& they are inspiring your health journey, we’d love to hear from you! Simply drop us an email or leave a review on our iTunes :)

Full Interview with paleo expert Mark Sisson


downloaditunes
In this episode we talk about:

  • Mark’s journey from an elite carb-loading athlete to living the paleo way
  • What exactly the primal blueprint is
  • How to define what it takes to achieve amazing health
  • Why exercise for weight loss is not a great weight loss strategy
  • What a typical week of exercise looks like for Mark Sisson
  • What Mark eats in a day
  • And much much more…

CLICK HERE for all Episodes of the 180 Podcast

Get More of Mark Sisson Here:

Mark Sisson Transcript

Guy Lawrence: Hey, this is Guy Lawrence from 180 Nutrition, and welcome to another episode of the Health Sessions. Our fantastic guest today is paleo and primal legend Mark Sisson, a former marathon runner and triathlete in his early days, came on to make his mission to empower 10 million people in the primal lifestyle, pretty much worldwide.

He started his blog in 2006 and he’s now going on, I think, reaching over 150,000 people come to his website a day. Yes.

And he’s also the author of a very best-selling book, The Primal Blueprint.

Now, I’ve been following Mark for awhile, many years, including on my own health journey, and it was fantastic get him on the podcast today. He’s an all-around top guy, very humble, very down-to-earth, and a lot of fun, too. And it was just great to be able to pick his brain on so much. For, you know, I think 45 minutes for the show.

It’s all well and good to have knowledge, but, you know, experience is priceless, I think, and Mark’s certainly got a lot of that. You know, as he said on the show, he’s 61 years old, you know, he looks half his age, he’ll put most people half his age to shame, you know. Just in fantastic condition and a fantastic representative of what good healthy living is. But also not taking it all too seriously, to a degree, and having fun along the way.

Anyway, this was a stellar podcast and I have no doubt you will get a lot out of it today. As always, you know, if you’re enjoying our shows on iTunes, please leave us a review. Hit the five stars. Subscribe. They all add up and they all make a difference in helping us get the word out there with these podcasts that we do, because we know we’re reaching a lot of your guys now.

Also, we are on social media: Facebook, Instagram. Get involved. It’s all under 180Nutrition. And, of course, come back to our website. If you’ve got no idea where to start, these podcasts are a great place, but also we’ve got a free ebook we give away and that’s a great place to start, too. And that’s on 180Nutrition.com.au.

And, yeah, enjoy the show. If you’re enjoying it, also drop us an email. It’s great to hear from you. And we get a lot of emails coming in every week now, and keep them coming because we love to hear from you.

Anyway, enough of me rambling. Let’s get on to the show and over to Mark Sisson. Enjoy.

OK, hi, I’m Guy Lawrence. I’m joined with Stuart Cooke, as always. Hey, Stu.

Stuart Cooke: Hello, mate.

Guy Lawrence: And our fantastic guest today is Mark Sisson. Mark, welcome to the show. Thanks for coming on.

Mark Sisson: Thanks for having me! It’s great to be here.

Guy Lawrence: It’s great. Over here in Australia at the moment there’s a bit of a buzz going on because you’re coming over next month. Is this the first time you’ve been to Australia, or have you been here before?

Mark Sisson: No, I’ve been there. I’ve been to Sydney a couple of times. I’ve been to Perth twice. So, I feel like I’ve been on both ends of the continent. Now I need to do something in the center at some point.

Guy Lawrence: Yeah, it’s excellent. And Manly, it’s a beautiful place, and I’m sure we will talk a bit more about that through the show as well. But where I was interested to kick off, Mark, is that you’ve affected so many people’s lives through their own health journey over the years, including mine as well, and myself and Stu were chatting and we are intrigued to hear a little bit more about your journey. You know, from back to your endurance athlete days to the transition to primal and everything. How did it all sort of happen and come about?

Mark Sisson: Well, it was a long process. And it was an evolution, for sure. I started out as an endurance athlete and was a fairly decent marathon runner in the ’70s and then became a triathlete in the early part of the ’80s, doing Ironman events and such.

And I wanted to do all the right things. I researched heavily into what it would take to be as fast as I could get, and to be as healthy as I could stay, and how best to fuel my body, and, you know, the conventional wisdom of the day was: train hard and long and eat lots of carbohydrates. Cross your fingers and hope that you get faster and win some races.

And I did get faster and I did win some races, but my health suffered tremendously, and over the years; I had to retire quite early from competition because of injuries because of inflammation and –itises and some other; some lingering sinus infections and a whole host of maladies. And I thought, “This isn’t right. I’m trying to be healthy and I’m trying to do the right things. I work hard. I’m following all the best advice. Why am I not healthy?”

And I just sort of dedicated the rest of my life to looking at ways that I could be as strong, fit, lean, happy, healthy as possible with the least amount of pain, suffering, sacrifice, discipline, calorie counting, and portion control.

And that really led me to discovering that fats were not the enemy. I increased the amount of fat in my diet. I discovered that I could get fit on much less training if I just trained smarter and not harder. I discovered eventually that if I gave up grains, my inflammation went away. And so the osteoarthritis that had pretty much taken me out of the elite marathon division; that went away.

Irritable Bowel Syndrome, I had in my gut that had really run my life for almost forty years, that went away. And it was really quite a revelation that, wow, by just changing a few things in the diet and by altering how much exercise I did and maybe getting a little bit more sun exposure to make some more vitamin D, I didn’t get sick as often, and all these things started to come into place, and it really created the template for what I now call the Primal Blueprint, which is my strategy for living an awesome life.

Guy Lawrence: Yeah. Fantastic. Stu?

Stuart Cooke: Yeah, before we get into the Primal Blueprint, I’m interesting in asking how does Mark Sisson define good health? Because I think we’re all in different stages on our health journey. And some people have just succumbed to the idea, “Well, I’m getting older, I’m not gonna be as fit and as strong, I’m gonna get more sick.” What’s good health mean to you?

Mark Sisson: Well, I think out of the blocks, the most important part of life is to be content, to be fulfilled, to be happy, to wake up every morning with a sense of purpose and excitement for what the day’s going to bring.

And in order to get to that point, I think you have to be in a position where you’re not in chronic pain, where you have enough energy that gets you through the day while you’re not moody or depressed. So all of the sort of things that comprise what I would call health in general go far beyond not being sick. They actually would comprise, again, like: How do I live an awesome life? How can I take what I have, whether it’s given to me by my familial genes or whether I’ve brought it on myself through inappropriate lifestyle choices over the past few decades, how can I today extract the most possible out of my life that gives me peace and contentment and enjoyment and fulfillment.

And, you know, it always comes back to: It starts with taking care of what you eat. How you eat is sort of how it manifests in your body composition. So, if you’re overweight you’re not gonna enjoy life as much as if you’ve arrived in an ideal body composition. If you’re in pain from inflammation and you can correct that through how you eat, then you won’t spend much of your waking day, you know, lost in that tunnel vision that has you focused on the pain and not all the wonderful things in life that are happening around you. Does that make sense?

Stuart Cooke: That makes perfect sense. Absolutely. I think that everybody is entitled to experience good health, and we’ve got so many mixed messages at the moment and we’re confused about so many areas, whether it be food or lifestyle choices, that I think we just…

Mark Sisson: Yeah. People want to do the right thing. They’re just confused and frustrated because over the years what they’ve been told was the right thing, in many cases by their governmental agencies or by their physicians’ boards or whatever, you know, haven’t necessarily reflected the truth.

And I’ve sort of made it my mission to identify some of these choices that people can make that are more likely to create a positive outcome if they engage in these activities. So, it may be something as simple as: “Well, I was told my whole life to avoid fat and to base my diet on complex carbohydrates.” Well, if that’s working for you, there’s a good reason, because now there’s a lot of research that suggests fat is not the enemy, that healthy fats are actually beneficial and good, and that you might be better-served by cutting out some of the sources or carbohydrate in your diet, because maybe that’s what’s causing you to gain weight or to become inflammation or to have; or to become inflamed, or to have pain throughout your body or skin issues or whatever.

And as we know, there’s; I sort of represent, I guess, the epitome of a healthy 61-year-old guy. You know, I’ve got my little issues that I’m always trying to deal with. Everybody’s issue is like really important to them, right?

Stuart Cooke: Exactly right.

Mark Sisson: So, yeah. So, we’ve all got our little Achilles issues, you know.

Stuart Cooke: I love that. And I’m always of the opinion that if you want something to change then, you have to change something. Otherwise, you’re probably going to experience the same result moving forward.

Mark Sisson: And that’s the beauty of what we do in the paleo and primal movement is we overlay a template which suggests that there are some obvious changes that you can make to your lifestyle and to your diet. But at some point, it’s incumbent upon you to learn enough about your own particular set of circumstances that you can start to experiment with, and we call it “tinkering at the margin.”

Am I somebody who can handle maybe a little bit more carbohydrate than the other person? Am I somebody who can’t exercise too much or I’ll tear up my muscle tissue? I am somebody who needs nine hours of sleep instead of seven and a half. And the are all sort of the; these are the fine-tuning points that I think are really critical for people to, when you’re being mindful about your life and mindful about your health, then they start to pay attention: “What happens if I stay up too late and don’t get enough sleep?” “What happens if I overeat?” “What happens if I exercise too hard or I’m training for a marathon and I overdid it?”

And just being aware is like key point number one. And then, like you see, then, from there, you can make the changes in order to derive the change that you’re thinking.

Stuart Cooke: Yeah, absolutely. And we call that, or we refer to that as the “sweet spot.” Everybody’s got to find their sweet spot; find out what works for them. And, yeah, and turn the dial. If it doesn’t quite work, then experiment with the N equals 1, see what works for you, keep going, keep going. And when you find your sweet spot, then you’ve kind of got a blueprint for the rest of your life. Or at least for then.

Mark Sisson: And that’s another part of this that I think is really so awesome is that so many people who encounter a paleo friend who’s had some results or somebody who’s gone primal and has lost weight or gotten off the meds and they start to see what is possible, they quickly realize that this is a sustainable lifestyle. That this isn’t just something you do for 30 days because you have to grind it out and you have to sacrifice and struggle to get it done. This is so easy when you incorporate some of these simple changes in your life. You get pretty quickly: Wow! I can do this for the rest of my life.

And that’s so freeing and so empowering to have that sense.

Stuart Cooke: That’s right. Absolutely. Working towards long-lasting health as opposed to a 30-day quick fix diet which is, again, gonna yo-yo you up and down on your health and weight.

Guy Lawrence: And like you said, as well, I think it all comes back down to initial awareness, because so many people are unconsciously doing the wrong things and they’re not even aware that it’s affecting them so greatly.

And just even being able to put that on their map. You know, we spoke to a couple of friends yesterday, Mark, and said you were coming on the show today and they were trying to understand, I guess, if you were to do an elevator pitch to what the primal philosophies were, because they said, “Well, what does it mean to be primal?”

How would you sum that up to anyone listening to this?

Mark Sisson: You know, I sum it up differently every time, because it always, depending on the context, what I do with the Primal Blueprint is I allow people to affect their own health by decisions they make in their lives.

And by that I mean, at a deeper level, we each have this genetic recipe within us; this DNA recipe that wants us to be strong and lean and fit and happy and healthy. We were born with this recipe that builds that type of a body.

But a recipe, these genes, depend on inputs, from food, from exercise, from sleep, from all these things that turn the genes on or off. You want to turn on the genes that build muscle or do you want to turn on the genes that store fat? It’s all within your power. You can choose the inputs that flip those switches.

So, the Primal Blueprint is really about uncovering these hidden genetic switches that we all have in a way that manifests the body and the feeling and the presence that we all want to have in life; that we all sort of not just dreamed of but sort of subconsciously know is our birthright. And so the Primal Blueprint really is about it’s an empowering lifestyle that allows you to access the best possible health with the least amount of sacrifice and discipline.

Guy Lawrence: That’s a good point as well. The least amount of sacrifice.

Stuart Cooke: Who would not want that? Absolutely.

Mark Sisson: That must have been a long elevator ride, right? That was probably 40 floors.

Stuart Cooke: You’re on the top floor right now.

So, we’re very excited, then, that you’re bringing those philosophies and we’ve got a heap of other speakers as well coming over to the Primal Symposium very shortly in Manly. For everyone out there that isn’t too sure about what this is all about, what can we expect over the course of the weekend?

Mark Sisson: Yeah, so, the Thr1ve.me event is, it’s about three days of fun, and three days of getting back to understanding what enjoying life is really about, from all aspects. So, we are gonna talk about how to dial in the diet. And everyone who shows up, I suspect will have some experience, or not, with paleo eating or with the Primal Blueprint or that way, or low-carb.

We’re gonna tweak it. We’re gonna help you dial it in. We’re gonna talk about some of the strategies that you can use in your own experiment. We’re going to have some of the best speakers in the world, and presenters, with regard to body movement. So, we’ve got people who are gonna show you how to do Olympic lifts, if that’s something you want to do, in soft of a CrossFit genre.

On the other hand, we have people who are experts in body weight exercises. So, if all you ever want to do is go out in your back yard and do squats and lunges and dips and do it in a way that’s going to generate 80 percent of all that’s possible for you physically, we’ll have people there doing that.

We have the world’s preeminent expert on play, Darryl Edwards. Darryl’s been at eight of my events.

Guy Lawrence: Yeah, we know Darryl.

Mark Sisson: Yeah. And Darryl is; he’s crazy in the funnest way possible. He basically embodies what it means to go through life with a sense of play in everything you do. And it doesn’t just mean, you know, dancing around and jumping around and acting crazy or playing games. It’s how to get that playful mindset in your work experience. Or, you know, family setting, where maybe there’s a little bit more play that would be required. Or, not required but be very helpful in bringing everybody together.

We have cooking demonstrations. So, people who are really interested in how to prepare the best possible paleo or primal meals will learn how to cook. It’s really all aspects of a primal lifestyle that we’re going to cover so that when you leave, at the end of the weekend, you’ll go: “Wow. No I really; I’m excited about what I can do with my own life to get to the next level.” Whatever that is. You may be just starting. You could get to the next level. You may already be well advanced in your paleo and primal living. But there’s always the next rung. There’s always something that’s the next level of excitement and anticipation, and that’s really what I want for everybody who attends.

Guy Lawrence: Yeah, Absolutely. It’s going to be fantastic. I mean, we will be there; we’re looking forward to it.

Stuart Cooke: Oh, I can’t wait to get there after that description. I’m going now. Fantastic.

Guy Lawrence: So, like, with Josh from Thr1ve, he’s doing awesome things over there, especially creating awareness as well through his cafeterias and the food and everything he presents. And how did you guys connect… This is a two-fold question: How did you guys connect, and, secondly, are you seeing the same things in America with that change as well?

Mark Sisson: Well, how we connected was, he came to one of my events. So, I had an event in Tulum, Mexico a year and half ago, and it was very much like the Thr1ve event will be in Manly. He brought some of his company’s employees; it was to not just understand a little bit more about this primal lifestyle but it was probably a team-building exercise as well.

They had the best time. They had such a good time he came to me and said: How can I; I want to do something like this in Manly.” So, he had such a good time at our event he said I want to do this in Australia.

So, that’s how we met.

Now, when you ask, is there something like this in the U.S., what do you mean?

Guy Lawrence: In terms of awareness and accessibility to foods with the cafes and the change coming.

Mark Sisson: Yeah, so, I’m finding that Australia is ahead of the curve on a per capita basis, by far, than the U.S. I mean, I would say that Australia on a per capita basis probably has more awareness of the paleo ancestral lifestyle than any other country that I’ve encountered.

That’s very excited. So, you have a number of restaurants that are opening that are offering up this type of fare that isn’t just food that fits the primal or paleo parameters, but it tastes great, so anybody can eat there. You know? That’s the irony here is that you walk into these restaurants and go… I don’t want to walk into a restaurant just because it’s a health food place, you know. I want good food. I mean, I make a point of saying every bite of food I put in my mouth, I want to enjoy.

So, if you tell me it’s healthy but it doesn’t taste very good, I don’t want it. I’ve got no reason to eat it. This is about extracting all of the joy out of life that you can, and part of that for me means I want to enjoy every bite of food that I eat. And when I’ve had enough, I want to be willing to push it away and say, “You know what? That was awesome. I don’t need another bite. I don’t need to fill myself up. There will be more food around the corner.”

That’s sort of what some of your restaurants in Australia are starting to do. We’re starting to do it in the U.S. as well. And I’m actually launching a restaurant franchise concept in about six months in the U.S. as well.

Guy Lawrence: Fantastic.

Mark Sisson: Yeah. Having said that, you know, we’re looking to expand the paleo world in the U.S. and it’s; we’re doing a good job but I do think we need to do a better job. I think, you know, we’ve got such great science behind what we’re doing. And the people who are in are all in.

So, we’ve got a culture thing where, you know, giving up the cinnamon buns and giving up the pizza, all that stuff, is kind of a tough ask for a lot of people.

Guy Lawrence: That’s fantastic. We are blessed here, especially in Sydney, you know. I can think of a couple of handfuls of places constantly where I can go and eat paleo very accessible.

Stuart Cooke: Just thinking out loud as well, you mentioned that your restaurant chain, I was thinking for your logo it could be a great big curvature kind of M, you know, golden kind of shape. I could work.

Guy Lawrence: For “Mark,” yeah.

Stuart Cooke: Change the color.

Mark Sisson: It could work.

I don’t have the legal budget to do that.

Stuart Cooke: OK. Just a thought.

I’d love to just get a little bit more specific now around health. I’ve got a few questions that I know everybody would be keen to hear your answer from.

If I wanted to make some simple changes right now, like today, that could have dramatic effect on my health, coming from, let’s say I’m following a standard Australian or American diet, what do you think I could do right now?

Mark Sisson: Well, the first thing you can do, and I think everybody knows this intuitively, is get rid of the sugar in your diet. So, that means getting rid of all of the sugary drinks. You know: the sodas, the soft drinks, the sweetened teas, even the juices, because a lot of those contain a tremendous amount of sugar. Certainly the desserts: the pies, the cakes, the cookies, biscuits, all of the really; it’s really obvious stuff to a lot of people. They know what to omit.

So, that’s the first thing. And a lot can be accomplished with that. I mean, you can really be well on your way to whatever weight loss program that you’re embarking on, regardless of whether it’s paleo or primal or vegetarian or vegan. If you got rid of the sugary stuff, you’d be way ahead of the game.

The next thing would be to get rid of the industrial seed oils. So, you get rid of processed foods that contain soybean oil, corn oil, canola. You know, things like that that are very; they are very highly inflammatory so a lot of people are probably carrying around a lot of extra weight in the form of water that they’ve retained because their entire body is inflamed as a result of their diet.
That’s point number two. And then following that I’d get rid of the processed carbohydrates. So, a lot of the grain-based flours, particularly gluten. I mean, I just think; I’m of the opinion that gluten benefits no one. There are some people who can maybe get away with a little wheat once in awhile. But it doesn’t mean it’s good for them. It just means it’s not killing them immediately.

And then there are a lot of people on the spectrum who are egregiously harmed by wheat and by other forms of grain. And I was one.

And you mentioned earlier, people are sometimes insensitive to what it is that’s causing problems with them, and they don’t get that the sodas that they’re drinking are causing inflammation, or actually helping to lead them into a Type 2 diabetic situation.

I was of the opinion for the longest time that whole grains were healthy, and I, even as I got into my research, started evolving my own diet, I kept grains in for a long time. I was doing research on how phytate bind with minerals and prevent the intake of minerals and how lectins have problems with the lining of the gut and how gluten was bad for people with celiac.

But, you know, I did all this research and yet I was continuing to eat grains in my diet. And my wife one day said, why don’t you just do a 30-day experiment and give up the grains? And that’s what changed my life. That’s really; that’s when the arthritis went away, that’s when the irritable bowel syndrome disappeared, that’s when the upper respiratory tract infections went away. That’s when so many of these minor issues that I thought; and, Stuart, you mentioned earlier that, you know, well, we assume that because we’re getting older, these must be normal and natural. Well, I assumed that, you know, I was already in my mid- to late-40s. I said, “Well, that’s probably a normal part of getting old.” And I assume that I was going to have to live with that. And all that stuff kind of disappeared when I gave up the grains. And I thought, wow, if I’m defending my right to eat grains so aggressively, in the face of what I know, imagine how many people out there are assuming that grains are benign and harmless and aren’t affecting them who might be tremendously benefitted by giving up grains.

So, sort of, what I say to everybody is, look, if that’s still a part of your diet and you still have some issues, why would you not want to do a 30-day experiment? Just cut out the grains for 30 days, there’s plenty of other foods you can eat. I mean, I don’t lack for choices on my list of foods to eat. But cut out the grains and notice what happens. Notice if your arthritis clears up or your pains go away or you lose some weight more effortlessly. Or your skin clears up.

There are a lot of things that are potentially being affected by this high-grain diet that so many people have.

Stuart Cooke: Absolutely. Sugar. Processed vegetable oils. And, again, those processed carbohydrates as well.

Like you said, try it. See how you feel after 30 days. Do a self-experiment.

Mark Sisson: Yeah. People say, “Well, what can I eat?” And I go, well, you can eat beef, pork, lamb, chicken. You know: duck, goose, turkey. You can eat ostrich. You can eat croc. You can eat… And then you can eat all the vegetables, all the fruit, nuts, lots of healthy fats, butter. You know: bacon. It’s a pretty inviting way to eat food.

Stuart Cooke: You could always try and eat real food.

The thing I like about that is that when you do start to eliminate a lot of the processed foods, you almost reconnect yourself to the kitchen and to the ritual of cooking, and I think that is something that we are slowly losing through generations as we are kind of subject to so many of these convenience foods.

Mark Sisson: Yeah. I mean, it’s; we have a section on my website, on Mark’s Daily Apple, on every Saturday is a recipe. I have published three of my own cookbooks and three other cookbooks by other authors because these are so; these cookbooks are so popular. And figuring out how we can find ways to prepare real food in ways that are tasty and exciting, you know, it’s fun. I mean, it really is. It actually reconnects people with the kitchen.

Guy Lawrence: You know, you hear more and more of these stories as well, because you triggered them up when you were still training and reluctant to get off the grains. We had Sami Inkinen, the triathlete who rowed from San Fran to Hawaii, on our podcast last week.

Mark Sisson: Yeah, rowed meaning r-o-w-e-d. Not r-o-d-e, but yeah.

Guy: Yeah, that’s right. Sorry, it’s my Welsh accent, eh?

But, you know, he was saying he was close to becoming a Type 2 diabetic and he thought he was in the prime of his life. And the moment he cut out the grains and the sugars and increased his fats and trained his body that way, amazing.

Mark Sisson: Oh, and Sami’s; he’s just an incredible all-around guy. I’ve known him for a bunch of years. We’ve become good friends. And I watched him train for this event that he did with his wife, rowing from San Francisco to Hawaii.

But in the process he thought, oh, I haven’t done a triathlon for awhile, I’ll jump in the Wildflower Triathlon, which is a half Ironman distance, just as part of my training. And he won it outright. And he won it on a low-carb, high-fat, almost ketogenic training strategy.

And he’s a great example of somebody who’s taken the information, because he comes from a sort of a techie background as well, he’s very into the details and very into the minutia. And so he’s embraced this way of living and now, not just for himself and his wife, but for other people. He’s got basically a foundation that’s trying to help fight Type 2 diabetes.

And we’re all trying to kind of just allow the rest of the world to see what; how easy this is and let them in on our secret. Because it really is. It feels sometimes like it is a secret, like: “How come you guys don’t know this? We’re having so much fun here! We’re enjoying life so much doing this, and all you miserable guys out there just slogging along.” And I feel bad. I’m very empathetic. But that’s kind of how I feel sometimes. Like, we have this great secret. How come more people aren’t receptive?

Guy Lawrence: That’s so true. Yeah. Because when we question ourselves, “Are we in this bubble? Do not people…”

Stuart Cooke: We liken it; we’ve raised this before, but we liken it to the film The Matrix where Neo takes this pill and all of a sudden he’s in this completely different world and he realizes that everybody else are cooped up in this little bubble, and that’s not the real world at all. It’s insane.

But, yeah, spreading the word, it’s so important. And especially loving what Sami had done from his podcast and the amount of fat that he was consuming and being so amazingly healthy and coming out of that row with such a low level of inflammation as well, it really does kind of give an upper cut to this low-fat dogma that we’ve been plagued with for so many years.

Guy Lawrence: Well, while we’re on that kind of topic, then, which kind of leads into the next question, Stu, I’m gonna pinch it. But regarding exercise for weight loss. I’d love to hear your thoughts on that, Mark, from your point of view. Because obviously it’s one…

Mark Sisson: Sure. So, the major sort of overriding principle, if there is one, of the Primal Blueprint, is that humans are born to be really good at burning fat. We evolved in two and half million years of human evolution to be able to go long periods of time without eating, because that was just sort of what the environment offered up to us was sometimes nothing. So, this ability to store fat effectively, and then to be able to access and burn it as fuel effective, when there was no other food around.

This is a skill that we all have in our DNA. It’s hard-wired in our DNA. We are born with this ability to be good at burning fat. But very quickly in our lives, we sort of override that with access to cheap carbohydrates at every single meal. So, the body goes, “Well, I don’t need to store fat or I don’t need to burn fat if I’ve got this carbohydrate; this ongoing carbohydrate blood sugar drip coming in from every couple of hours all day long from food.”

So, the body starts to take the excess calories, store those as fat, finds out that it never really has to burn the fat because there’s always gonna be new sources of carbohydrate coming in. Glucose is toxic in large quantities, so the body is trying to get rid of the glucose by burning it. And if it can’t burn it, then it will store it as fat. Fat is a site where a lot of glucose winds up in a lot of people.

So, where was I going with that? What was the question again?

Guy Lawrence: Weight loss and exercise.

Stuart Cooke: Exercise purely for weight loss.

Mark Sisson: Yeah. So, the basic principle then, to be able to burn stored body fat, leads to the first paradigm, which is that you don’t even need to exercise to burn off your stored body fat. Because if you are able to be good at accessing this stored body fat, then your body’s gonna take whatever calories it needs to get from 9 o’clock in the morning until 1 o’clock in the afternoon, it’ll take it from your belly or your thighs or your hips. And it doesn’t require that it come from a plate of food.

And that’s a beautiful skill to develop: this ability to be able to burn off stored body fat 24 hours a day.

Now, if you get into that space and then you’ll trend toward your ideal body composition. You’ll always trend toward burning off the extra unused, unwanted body fat and coming down to that body that you need.

So, that, almost in and of itself, obviates the need to have to go out and burn 800 calories on the treadmill every single day. And what it means is that exercise is actually not a very good way to lose weight. It’s actually a terrible way to lose weight, when you think about it, because a lot of times when people are doing a lot of work on the treadmill and they’re burning; or, on the road, or riding a bike, or on the elliptical, or whatever it is they’re doing, and they’re counting calories, if they haven’t become good at burning fat yet, all they’re doing is burning sugar. They’re burning stored glycogen in their muscles.

Now, what happens as a result of that is they get home from the workout and the brain goes, “Wait. We just ran out of glycogen. The first thing we have to do is refill all of glycogen storage. Especially if this fool’s gonna try it again tomorrow.”

So, the body gets into this terrible spiral where you work hard, you sweat a lot, you burn a lot of calories, but your appetite goes up because you haven’t become good at burning fat. And so you overeat. You tend to slightly overcompensate and for a lot of people that means that, you know, you’re four or five years into an exercise program and you still have the same 25 pounds to lose.

It’s very depressing to watch people, and it’s very common, very depressing, to watch people at the gym every day. And you know they’re working hard and they’re trying to do the work. But they haven’t got; they haven’t handled the first order of business, which is to convert your fuel partitioning away from being sugar-dependent into becoming what we call a “fat-burning beast.” Become good at burning fat, 24 hours a day.

So, you’re burning fat. So, if you skip a meal, no problem, nothing happens to your blood sugar, your energy levels stay even, your body just derives that energy from the fat stored in your body. And it doesn’t mean you get hungry. All these wonderful things start to happen as you become good at burning fat. You become less dependent on blood sugar to run the brain. Because when you become fat-adapted, you become keto-adapted, and the brain runs really well on ketones. And ketones are a natural byproduct of burning fat.

So, all of these wonderful things happen: the appetite self-regulates. Now you don’t get ravenous and overeat at a meal because you were so hungry you didn’t know when to stop. Now your appetite says, “You know what? This is great. This is just enough food. I’ll push the plate away. I’m done. I’ll save it for later.”

And that’s; so, it all come back to this sort of primary skill in the Primal Blueprint which is being good at burning fat.

Guy Lawrence: Do you know what? I adopted that way of life, Mark, about nine years ago and prior to that I wasn’t even aware of how much the food was affecting my mood, my day, the way, when I exercised, my recovery. Everything. And it transformed my life. And people really need to get that, you know. It’s huge.

And we raise the question as well, not to deter anyone from exercise, because I exercise every day; I love it. But it makes me feel great and I do it for many other reasons. But weight loss is not; doesn’t enter my brain at all.

Mark Sisson: Yeah, so, good point. So, you know, I have an exercise plan, and I say you should find ways to move around a lot at a low level of activity. But the movement is more for your muscles, your pliability of the muscles, for your insulin sensitivity, which is coming as a result of moving the muscles. And you don’t need to count calories. Because, again, we’re not looking at exercise as a means of sweating off fat or burning away fat. We’re looking at exercise as a way of maintaining strength and flexibility and conditioning and so if you could find ways to move around, walking becomes one of the best exercises you can do. If you can get to the gym twice a week and do a high-intensity, full-body routine where you are working your arms and upper back and core and your legs. Twice a week is all you need, because once you’ve become good at accessing stored body fat and you realize you don’t need to burn off calories, then you realize also that you don’t need to do that much work to stay strong and flexible and well-balanced and all of the things that we’re looking for.
So, I’m a big fan of exercise and I do love to exercise, still, but I also try to find ways to play. So, for me, like, my biggest exercise day is Sundays when I play Ultimate Frisbee with my buddies; my mates down the road. We; there’s two hours of sprinting. And it’s the hardest workout I do all week. But at no point during the game do I look at my watch and go, “Oh, my God, when’s it gonna be over?” If I ever look at my watch it’s like, “Oh, crap, we only have 20 minutes left.” You know? It’s so much fun.

That’s how I see exercise and play coming together in a way that, yeah.

Guy Lawrence: What would your weekly exercise routine look like on a typical week if you’re at home?

Mark Sisson: So, Sundays, two hours of Ultimate. Mondays I might do an easy stationary bike ride, just mostly because the sprinting on the Ultimate is tough on my 61-year-old joints. So I’ll do maybe an easy bike ride then.

Tuesdays I might do a full-body routine. So, it’s gonna be pushups, pull-ups, dips, squats, lunges, things like that. So, I might do that Tuesday and Friday or Tuesday and Saturday.

Wednesday I might go for a paddle. I do a stand-up paddle for an hour and a half. And that’s a nice, fun aerobic activity that builds tremendous core and, same thing, the whole time I’m doing it, I’m usually with a friend or two, and we’re chatting away and we’re aiming for a point three or four miles out, but we’re still having fun and chasing dolphins and doing all this stuff and never thinking, “When’s it gonna be over?” You just think, “Wow! This is so cool. We’re out in the ocean, it’s the middle of the day, we’re getting vitamin D, we’re hanging out with the dolphins or the whales, it’s spectacular. And it’s, oh, by the way, it’s a killer workout.

It just leaves; I’ve got abs at my age that I wished I’d had when I was in my teens, because the paddling is such a good core exercise.

Guy Lawrence: I love being in the ocean as well. We live by the ocean ourselves here in Sydney and it’s just magical.

Mark Sisson: Yeah. Yeah.

And then I might do a hike one day. I might get on the bike and do intervals. Or, I have… Do you know what a VersaClimber is?

Stuart Cooke: No.

Mark Sisson: A VersaClimber is a rail with handles; it’s got handles, you know, feet and arm holds you can climb. So I might do an intense interval workout on that. I’ve got one in my garage. And I can be on that thing warmed up, do an amazing interval workout to where I am, as you would say, truly knackered, and then cool down and be off in 22 minutes, because it’s just so effective a piece of equipment.

So, you know, I don’t… The old days of going out for a five-hour bike ride and all that stuff and just struggling, those don’t appeal to me anymore. So, the most I’ll do is maybe an hour and a half paddle, or something like that, or an hour and a half hike. Otherwise, it’s short, it’s sweet, and sometimes intense.

Guy Lawrence: Yeah. Fantastic. Awesome.

Stuart Cooke: Well, you’ve just made me feel very lazy. I’m going to have to do something.

So what about vices? Do you have any vices? You know, that you’ll sneak a piece of pie here and there?

Mark Sisson: Well, you know, I don’t completely shun desserts. My thing on desserts is: All I need is a bite or two to get a sense of what it is. So, the idea of having giant piece of cheesecake or, we were at a, my daughter had a birthday the other night, we were in a restaurant, and they brought out some baklava. And I had to have a bite of that, even though it contained sugar and a little bit of wheat. But, you know, one bite was all I needed and it was like, OK, this is spectacular. But the alternative to that would have been to spend just three more minutes devouring the entire thing and then being left with and achy gut, a racing heart, sweating, and I probably wouldn’t be able to sleep.

And so it’s really knowing what you can get away with. I mean, that’s sort of the; I hate to put it in those terms but some people can get away with a lot. There are some people who are allergic to peanuts, can’t get away with one tiny piece of peanut. So, you know, there’s… And with regard to the desserts, I just; I don’t like feeling of excess sugar in my system. I clean myself out so much that it just doesn’t feel good. And it’s certainly not worth the three minutes of gustatory pleasure sorting it out over the next five hours.

You know, I used to drink two glasses of wine a night for a long time. And I’m on record with the primal movement as saying, “You know, wine’s not bad.” Of the alcoholic choices, wine is probably the least offensive.

But recently I sort of gave up drinking two glasses of wine a night. I might have one glass a week now. Because I think it serves me well. I probably sleep better as a result of not doing that. So, I’ve given that up.

You know, otherwise, you know, no real “vices.” I mean, not to speak of.

Stuart Cooke: That’s great. And like you said, even with the wine, it’s pulling back to your sweet spot and turning the dial and just finding out what works for you.

Guy Lawrence: Yeah, absolutely.

Stuart Cooke: Because we’re all so radically different.

Guy Lawrence: Do you find; how do you keep things primal when you’re traveling, Mark? Like, do you find that easy? Difficult?

Mark Sisson: Yeah, I do. I do find it easy. I think you do the best you can, for one. That’s all you can do. But my life doesn’t revolve around grass-fed beef and wild line-caught salmon. I’ll eat a nice steak in a restaurant if it’s been grain-fed. It is what it is. You know, I’m not; it still, in my world, better than a bowl of spaghetti with some kind of sugary; or a sauce made with canola oil or something like that.

So, it’s just a matter of degree. And it’s a matter of the context in which you find yourself.

So, there’s not a restaurant in the world that I can’t go into and find something delicious to eat, even if I have to ask the waiter to go back and have a few words with the chef.

But, you know, that’s… and when I travel, I don’t exercise that much if I can’t get near a gym, or if I don’t have a chance to exercise. Because I know, I have trust, that my body is not going to fall apart because I missed a workout. And the older I’ve gotten, the more I realize that, wow, I probably worked out way too much, even as recently as five years ago. And sometimes I go into the gym now and I might do 50 pushups, 10 pull-ups, 40 pushups, 10 pull-ups, 30 pushups, eight pull-ups, and go, “I’m done.” I don’t need to; I’m as pumped as I’m gonna get and anything more than this is just gonna be killing time and talking to other people in the gym.

The reality is it doesn’t take that much work, once you’ve achieved a level of fitness, it doesn’t take that much work to maintain it. And that’s really part of the beauty of the human body. The body doesn’t want to make that many changes.

Guy Lawrence: Yeah, maintenance, isn’t it? I think, like, in terms of traveling, it’s just making the most of what you’ve got with the environment where you are and once you’re tuned into it, like you said, it becomes straight-forward.

Stuart Cooke: Absolutely. And especially where food is concerned, because we do live in this world now where we’ve got so many convenient choices when on the road, and I think just a little bit of understanding about the foods that serve us and the foods that don’t. But like you said, you can eat anywhere, and you generally get a good-quality protein and some veggies in most places.

Mark Sisson: You’re good to go! That’s all you need. Yeah.

Stuart Cooke: That’s it.

Mark Sisson: You know, what I find about traveling, probably the one thing that concerns me the most when I travel is sleep. And that’s, you know, so when I come to Oz I’m gonna be, you know, very diligent about how I orchestrate my sleep cycles during the transition, starting with leaving the LAX airport at 10:30 at night, how I spend the next 16 hours.

But also when I get to the hotel. I’ll look at the quality of the curtains and how much I can black them out at night, or how much light comes in from behind the curtains. I’ll look at the noise outside the window and whether or not there are going to be garbage trucks at 4 a.m. underneath my window.

I will literally look at the air-conditioning system, not for how cold it makes a room, but the kind of noise that it makes as a gray noise. And if it’s; I’ve been known to do this. If it’s too much, I’ll put a towel over the vent and I’ll put shoes on it and I’ll temper the whole thing because I want to orchestrate my sleep to approximate, as much as I can, what I’m used to at home.

And so sometimes for me that becomes; the biggest challenge is to sleep.

Stuart Cooke: Well, that’s it. If sleep falls down then everything falls down. Any particular supplements that you would take with you to help sleep at all?

Mark Sisson: You know, I do take melatonin. I take melatonin to adjust to wherever I’m going to be. So, whenever I travel, whenever I arrive at a new country, particularly. In the U.S., three time zones is nothing. I adapt to that immediately. But, you know, six or eight or nine time zones, a lot of times what I’ll do is I will arrive, I’ll maybe go for a long walk or do some kind of a bike ride or some workout, just to get my blood pumping and to get adapted to the air or whatever. I’ll do whatever it takes to stay up until it’s bedtime in the new time zone. So, I won’t take a nap. The worst thing you can do when you travel across time zones is take a nap. Because the body thinks, “Oh, this must be nighttime.”

But as it’s time to, if I’ve stayed up; and it could be 8:30 or a quarter to 9. You know, just enough time to be able to start to adapt immediately to the new time zone, I’ll pop a melatonin. Probably 6 milligrams of melatonin the first night. And I’ll do that maybe an hour before the time I plan on hitting the pillow. And so the melatonin helps to reset the internal clock.

Again, having black-out curtains and having the room be the right configuration to be able to sleep helps.

And I find that sometimes by the next day, I’m adapted, adjusted to the new time zone.

Stuart Cooke: And with everything that you’ve got going on as well, I mean, surely you’d have a busy mind. You’ve got so much on your plate. How do you switch that off at nighttime?

Mark Sisson: When you find out, Stuart, you let me know. Find a good way to do that.

Stuart Cooke: I’ve asked everybody.

Mark Sisson: That’s another tough one. That’s a really rough one, because I do have a difficult time.

Now, most recently, for the last month and a half, I’m fortunate enough to have a pool and a Jacuzzi outside my living room. And a fire pit. So, my wife and I, we stop watching TV around 9:30, a quarter to 10, I keep my pool around 52 degrees; it’s very cold in Fahrenheit, and so I’ll go dip in the pool, spend as much time as I can in that cold, cold, cold water, and then get in the Jacuzzi and hang out for 15 minutes while the fire pit is casting a yellow-orange glow. And then we go right to bed.

And that’s been almost like a drug for me. It’s crazy how effective that is in turning off the noise, the monkey chatter, and being tired, but in a good way. Not beat-up tired but just feeling like when you hit the pillow: “Wow. That hormetic shock of the cold, cold, cold, being in there for a long time, and then bringing the body temperature up with the Jacuzzi.

And, you know, people say, well, I can’t afford that. Well, you can afford a cold shower. And there’s some ways you can play around with that if you want to do that. You can change the light bulbs in your reading lamps to get a yellow light.

But I found the combination of the cold therapy and the yellow light coming from a fire, from a fireplace, has such a calming effect on me that the monkey noise, the monkey chatter, has diminished substantially and I go to sleep just like that.

Stuart Cooke: Perfect. Yeah. I actually find the orange glasses as well that block out the blue like from any devices that we may have work in an unusually calming way as well, which is, again, just another tactic that works for me and you’ve just got to find that sweet spot. But sleep, absolutely. I love talking about sleep. I really do.

Mark Sisson: It’s like this thing that no one dares to talk about if they’re anyway involved in production, productivity, and athletics or whatever. It’s “Oh, I get by on four hours or four and a half or five hours.” Oh, man. I was like, I rejoice in the amount of sleep I get and I’m proud of it.

Stuart Cooke: Absolutely. I’m working on getting more every day. That’s for sure.

So, we’ve just got one question we always ask our guests and I’m sure you’ve been asked this a million times.

Guy Lawrence: Two questions.

Stuart Cooke: What have you eaten today?

Mark Sisson: So, today… I usually don’t eat until about 1 o’clock in the afternoon. So, I get up, I have a cup of coffee when I get up, so I have a big cup of rich dark coffee with a little dollop of heavy cream in it. And don’t tell anybody, but a teaspoon of sugar. Actual sugar.

Guy Lawrence: All right.

Mark Sisson: We won’t tell anybody. No, but, I mean, it’s really about the dose. It’s the only sugar I have all day and that’s when it is and it makes the coffee a very pleasant, pleasurable experience.
Today, for lunch, I had a giant salad. We call it a “big-ass salad” here in the U.S. That’s my term. So that was 10 or 15 different types of vegetables with a dressing based in olive oil, but also avocado, a whole avocado in the salad. And then tuna was my protein of choice.

I did have two bites of something before that. I had a; I’m involved in a bar manufacturing startup company called Exo. They’re making bars out of cricket protein powder. Have you heard of it?

Stuart Cooke: I have, yeah.

Mark Sisson: So, I’m on their board and I’m an investor in the company and they sent me their new flavor, which is I said they needed to be higher protein and higher fat. It is off-the-charts good. I can’t wait for this to be on the market. It’s a great tasting bar and it’s really exciting.

Stuart Cooke: Is it crunchy?

Mark Sisson: So, the thing about cricket protein powder is it’s been so ground up, finely ground up, you could not tell the difference between a jar of cricket protein powder and a jar of whey protein isolate. You can’t visually tell. The mouth feels no different. So, the only crunch in there are the nuts. So, it’s fantastic.

So, anyway, I had the salad. I’m meeting some friends in town tonight at a new franchise restaurant in town. I guarantee you I’ll have a steak and some grilled vegetables on the side. And that will be it. I might have a handful of berries this afternoon as a snack. And that’s pretty much an average day for me.

Guy Lawrence: Fantastic. And, mate, the last question we always ask everyone, and this could be non-nutritional related, anything. It’s: What’s the best piece of advice you’ve ever been given?

Mark Sisson: Well, the best piece of advice I’ve ever been given is to invest in yourself. And for a lot of people, that means education, it means, in my case, where I’m going with this is: Your job is to take care of your health. That’s your number one job. Where you go to work for eight hours a day is a secondary job. That’s almost a part-time job. Your full-time job is taking care of your health. And the more you can learn, the more you can invest today, in yourself, whether it’s education; it could be investing in a business that you’re building, because that’s what I did. I invested back in my own business to grow the brand of primal.

And, for a lot of people, it can be simply investing in your health. Like, the more money I spend on good food to feed my body and nourish my body, the less chance there is that when I’m in my 60s or 70s or 80s I’ll be sick and then having to spend hundreds of thousands of dollars and countless hours of agony combatting something that I could have easily not gotten because I paid attention and I invested in myself at an early age.

Stuart Cooke: That’s good advice. Absolutely. Get stuck in. No one should be more invested than you, I think. Not your health care providers…

Guy Lawrence: Absolutely.

Mark Sisson: Yeah. Yeah.

Stuart Cooke: We need to know what works for us.

Guy Lawrence: Fantastic, mate. You know, for anyone who hasn’t heard of you, Mark, which I struggle to find, but if that’s the case where can they get more of Mark Sisson? Mark’s Daily Apple is the best place to?

Mark Sisson: Yeah, MarksDailyApple.com is the blog. And everything I’ve ever said I’ve said there. I’ll say it in different ways and different venues, but it’s really the place to start.

PrimalBlueprint.com is my commerce site where you can buy my books. You can also buy them on Amazon, of course. But my books and some of the supplements that we make that are very tuned into the primal lifestyle.

And, yeah, those two sites, Mark’s Daily Apple and Primal Blueprint, are the main go-tos.

Guy Lawrence: Fantastic. We’ll link to them under the show notes and everything. And, Mark, thanks for coming on the show. That was awesome. We really appreciate it.

Mark Sisson: It’s my pleasure. Great hanging out with you guys.

Stuart Cooke: Brilliant. Brilliant. And cannot wait to see you in a couple of weeks when you’re over here.

Mark Sisson: Yeah, likewise. That’ll be fun. It’s coming up very soon, too.

Stuart Cooke: Yeah, it is.

Guy Lawrence: Very soon. Three weeks. It’ll be awesome.
Good on you, Mark. Thank you very much.

Mark Sisson: Thank you.

Stuart Cooke: Thank you, buddy.

180 Superfood & WOD Bars

natural protein bars

REDUCE THE AMOUNT OF CHEMICALS YOU EAT TODAY

Let’s face it – the majority of snack/sports bars available today suffer from the same problems as their powdered counterparts – low grade ingredients, artificial additives, preservatives and a list of chemicals that you need a PhD to understand – Guy

What are the benefits of our natural protein bars:

  • Quickly and effectively refuel ‘on-the-fly‘ after a workout
  • Avoid bad food choices when the mid-afternoon craving hits
  • Enjoy 100% natural and gluten free ingredients
  • Boost your energy with real food
  • Enjoy a snack that isn’t packed with chemicals

180 nutrition protein bars

Our natural protein bars use the same amazing ingredients below and come in two sizes - 60g WOD Bars (best for exercise) and 45g Superfood Bars (best for snacks):

  • Cocoa

    Grass Fed Whey Protein Isolate

    The body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. Protein helps prevent muscle tissue break down after exercise and aids growth and repair. Learn more about our whey protein isolate here.

  • Flaxseed

    Flaxseed

    180 contains a perfectly balanced quantity of Flaxseed in it’s formula. Flaxseeds are a great source of fibre, lignans, protein, omega 3, vitamins, and minerals. The importance of these nutrients to exercise & body building is paramount.

  • Almonds

    Almond Meal

    The delicately flavoured and versatile almond is a great source of good fats, high in protein, antioxidants, magnesium, potassium, vitamin E and B. Helps sugar metabolism, energy production, nervous system function, skin health.

  • Sunflower Kernels

    Sunflower Kernels

    Are rich in Omega 6 fatty acids. Health benefits include anti-inflammatory properties and aid cardiovascular health from its vitamin E content. Also contains magnesium and selenium, a trace mineral that is of fundamental importance to human health.

  • Shredded Coconut

    Coconut Flour

    Made from certified organic coconut flesh. It is very high in natural fibre, and has a delicious sweet taste. High in protein, gluten free and zero cholesterol. Making it the perfect ingredient for flavouring.

  • Cocoa beans

    Cocoa (Chocolate flavour only)

    Not only does Cocoa taste rich and delicious, evidence points to the use of raw cocoa in a medicinal capacity for over two thousand years, including treatment of fatigue, fever, heart pain, shortness of breath, kidney & bowel complaints.

  • Chia Seeds

    Were originally farmed by the Aztecs over 3500 years ago. They have been ‘rediscovered’ and modern medicine has acknowledged Chia seeds as an excellent source of protein and that is jam-packed with amino-acids, Omega-3 fatty acids and anti-oxidants.

  • Pepita

    Pepita (Pumpkin seeds)

    Pepitas are an excellent source of minerals, magnesium, iron, manganese, copper, protein, monounsaturated fat, and zinc. They are a celebrated food of the Native American Indians who treasured them both for their dietary and medicinal properties.

  • Sesame Seeds

    Sesame Seeds

    Sesame Seeds are packed full of nutrients, antioxidants, vitamin B1 & vitamin E. They contain high levels of phytochemical antioxidants that help protect the body from free radicals, which have been implicated in development of cancer.

  • Psyllium Husk

    Psyllium Husks

    Rich in fibre, Psyllium Seeds and their husks have long been enlisted for great digestive function, which aids regular bowel movement.

  • inactive brewers yeast

    Inactive Brewers Yeast

    Not to be confused with Bakers Yeast, Inactive Brewers Yeast is extremely rich in B-complex vitamins which support your body’s metabolism and energy production. The Amino Acids in inactive brewer’s yeast are essential to support the building and repair of tissues, bones, muscles and cartilage.

  • stevia

    Stevia

    This natural herb from South America is used as a sweetener, with the added benefit that it has zero calories, negligible effect on blood sugar and none of the nasty side effects of the artificial sweeteners used in some of the leading nutritional supplements.

  • Almonds

    Almond Paste

    Long been declared as a ‘Super Food’, almonds are an incredible source vitamin B6, riboflavin, dietary fibre, and minerals such as magnesium, phosphorus, calcium and zinc.

  • Sesame Seeds

    Tahini Paste

    Made from ground sesame seeds and contains virtually zero measurable trans-fat or cholesterol, tahini is a great high source of vitamin A, magnesium, folate and calcium, and is especially abundant in phosphorus and potassium.

  • Organic Rice Malt

    Organic Rice Malt

    A natural binding ingredient where the low GI carbohydrate from the brown rice releases energy over a longer period of time. Contains no fat or cholesterol of any type and is 100% fructose free.

natural protein bar options

Our bars come in options for everyone:

  • Starter packs (2 x 45g bars, one of each flavour)
  • Box of 12 x 45g Superfood Bars
  • Box of 10 x 60g WOD Bars

A few words from a Naturopath

tania flack naturopath“Helping patients balance their protein to carbohydrate intake makes a big difference in their health as does the extra boost in nutrients, essentials fatty acids and natural fibre that 180 Nutrition provides. I would recommend 180 Nutrition to anyone who is interested in maintaining a balanced diet and achieving optimal health.”
Tania Flack – Naturopath, Sydney

 

Nutritional Information – WOD Bars

Servings size: 60g
Servings per pack: 10
Average qty per serve Average qty per 100gm
Energy kj 1008 1681
Dietary Fibre gm 4.2 7.0
Protein gm 14.5 24.2
Fat, Total gm 9.4 15.8
Saturated gm 1.5 2.5
Carbohydrate gm 25.2 42
Sugars gm 12.2 20.4
Sodium mg 26.8 44.8

 

Nutritional Information – Superfood Bars

Servings size: 45g
Servings per pack: 12
Average qty per serve Average qty per 100gm
Energy kj 756 1261
Dietary Fibre gm 3.2 5.3
Protein gm 10.9 18.2
Fat, Total gm 7.1 11.9
Saturated gm 1.1 1.9
Carbohydrate gm 18.9 31.5
Sugars gm 9.2 15.3
Sodium mg 20.1 33.6

 

money back guaranteeLove them or send them back, no questions asked.

We believe so strongly in our products that we offer a 100% Money Back Guarantee. If you are not 100% satisfied for any reason with your purchase of 180 Natural Protein Superfood, contact us and we will arrange for a 100% refund.

 

Benefits of Natural Grass Fed Whey Protein Powder over Grain Fed

funny calf

By 180 Nutrition

If you are taking steps to increase your health and level of fitness, it really does pay to do your research. Natural grass fed protein powder is at a clear advantage over the competition, which includes products that come from grain fed cows.

Whey protein that comes from exclusively pasture fed cows gives your body the best possible bang for your buck. Pasture fed cows have a CLA (conjugated linoleic acid) content that is five times over that of grain fed animals. CLA is a good fat that studies have linked to preventing cancer. They are GMO free, chemical and hormone treatment free. It is not the so-called next big thing. It is the real deal!

Not all whey protein is the same. The truth is, not only are the building blocks of grass fed whey protein products superior, the processing is of a higher quality. The whey protein isolate (WPI) we use in the ingredients of 180 Natural Protein Superfood is grass fed instantised whey protein isolate. It is manufactured by cross flow micro-filtration (MF) and ultra-filtration (UF). Micro-filtration naturally isolates undenatured protein, providing a MF whey protein isolate (WPI) product that is low in fat, high in protein and very low lactose. The WPI whey protein isolate is an undenatured, soluble whey protein with excellent nutritive value, making it a great choice of WPI for our 180 natural protein superfood.

Why Grain Fed is not the Best Choice

Cows were not designed to consume vast quantities of corn or animal by-products. Cows are meant to eat grass. Corn feed cows become sick and are feed antibiotics and also given hormones to grow faster.

Grass Fed Cows are Healthier

It is important to start with quality ingredients when you want to build muscles and increase your health. The overall health make-up of free-range cows is completely different. Cows that are allowed to roam fields and eat grass are a lot healthier. Everything that is then generated from these cows is healthier.

The Main Advantages of Grass Fed

Natural free-range cow products are full of abundant nutrients. This is then passed on all the products produced including grass fed protein.

Finding a Reliable Source of Natural Grass Fed Protein

It can be difficult to find a source of protein that is entirely free from all the artificial additives, fillers, thickeners and sugars. Take a close look at the ingredient list of the product you choose. Natural ingredients will do a much better job at assisting your digestive system and keeping your metabolic rate high. Discover the difference for yourself with a quality product like 180 Nutrition Superfood. Your body will thank you.

Learn more about 180 natural protein here

Best Protein Supplement in New Zealand

180 Nutrition Discount CodeIf you are searching for the best in protein supplement in New Zealand, consider your quest to be over. 180 Natural Protein Superfood is a protein powder that puts others to shame.
It lives up to the expectations in its name, containing only natural contents that are meant to help you get the best out of your body. If you want optimal results, you need to take better care with what you are putting in your body. 180 Natural Protein Superfood includes a powerful combination of ingredients that have been carefully selected by a team of nutritional experts. It is rich in vitamins and nutrients, providing the body with fuel to be on the go throughout the day without a crash in energy levels. More

Does DNA testing hold the key to the perfect diet? The results

Episode #8

By Guy Lawrence

This is  just one of the questions we ask leading naturopath and nutritionist Tania Flack as we go over our results from our DNA test.

If you have no idea what the DNA testing is, listen to this podcast first: The ultimate blueprint for better health. I’ve time coded the bullet points so can you jump straight to the bits that interest you most in the video if you’re short on time.

For more information on getting the DNA test. Click here.

Download or subscribe to us on iTunes here.

More

Best Protein Supplements

Protein supplements

Protein supplements are supposed to be a healthy way to get fit and build lean muscle.

Unfortunately, a quick read of most supplement labels will reveal all kinds of additives and preservatives, things no health-conscious person wants to put into his body. But 180 Natural Protein Supplement rejects this approach and gives its customers the natural supplements they crave, producing the super-food of choice for people serious about their bodies.

Full of natural ingredients, such as grass fed whey protein isolate, flaxseed, and almond meal, 180 protein supplement is known to help with lean muscle growth, to regulate body weight, and to aid in digestion. It is gluten-free and can be used as a meal replacement, saving consumers time and money. It also comes in a vegan option to build muscle without animal protein. 180 respects all ways to a healthy lifestyle.

One of the biggest contradictions in the fitness business is the use of unnatural ingredients in supposedly healthy products. Consumers need to be vigilant and check the labels of even popular, well-known brands. 180 Protein Supplement easily passes the label test by using only the best natural ingredients, making it the source for anyone’s fitness food.

The supplement powder is easily blended with water or milk to make a smoothie. Adding a variety of fruits makes tasty smoothies that anyone can enjoy. The powder can also be put into other recipes to add fibre and natural nutrients to meals. With 180, eating nutritious, easily digested food is simple and affordable. Utilising pepita, chia seeds, and cocoa, 180 makes its products flavorful and of the highest quality.

Building muscle and eating well means choosing pure and natural supplements to augment a sound fitness plan. Working out is only part of the equation. Weights and cardio can only do so much without the proper diet to aid muscle growth and nutrition. Informed people know that additives and preservatives don’t fit a healthy lifestyle. These same people can go natural with 180 Protein Supplement. In a short amount of time, they will be thrilled with the results.

Learn more about 180 Natural Protein Supplement here