Latest news with #Paleo
Yahoo
2 days ago
- Health
- Yahoo
Former elite marathoner and triathlete behind book touting brisk walking instead
Recreational athletes who lived through the 1970s will recall that two concurrent 'booms' — the tennis boom and the running boom — dominated the decade and reverberate to this day. An athlete and sports fan from my earliest days, I zealously pursued both pastimes (as well as several team sports) for decades. Tennis tournaments, round robins and instructional group clinics for the former; hour-plus-long daily training sessions and countless road races of varying distances —including one marathon — for the latter. Despite managing a case of chronic adhesive capsulitis, aka "frozen shoulder," I'm still able to play tennis regularly. (Turns out my dearly departed dad, who was also a good recreational player, was right when he told me tennis was 'a sport you can play for a lifetime.') But by the time I reached my mid-to-late 40s, my body rebelled against the cumulative effects of the daily pounding, so I gradually transitioned away from distance running to less joint-rattling cardio exercises like brisk walking, pool workouts, and isometric and functional strength-training, among others. On my own micro level, I've lived through the macro premise of a new book — 'Born to Walk: The Broken Promises of the Running Boom, and How to Slow Down and Get Healthy—One Step at a Time' — by former elite endurance athletes Mark Sisson, 71, with Brad Kearns, 60. Both were former professional triathletes; Sisson was a 2:18 marathoner who appeared on the cover of Runner's World in the 1980s, came in fifth place in the 1980 U.S. Olympics Marathon Trials — just barely missing making the team. (Only the top three finishers make the team — but the U.S. wound up boycotting 1980 Summer Olympics in Moscow in protest of the USSR's invasion of Afghanistan.) Nowadays, though, both Sisson and Kearns extol the myriad health benefits of walking over running. Sisson — a New York Times best-selling author, fitness entrepreneur and podcaster, and founder of the Paleo diet nutrition program Primal Kitchen — says that the primary thesis of his book is that 'walking is the quintessential human movement pattern and that we all should do more of it, regardless of how fit we are. It is hardwired into our genes that we should walk extensively every day. In other words, we are born to walk.' And despite his world-class success as a marathoner and triathlete, he blames 'the flawed and often highly destructive born-to-run notion on an avalanche of hype, deception, misinformation, and fabrication that have fueled half a century of what we have come to call the running boom.' Interestingly, Sisson, who lives in Miami Beach and has been married for 35 years to his wife, Carrie, says that despite not having run a full nonstop mile in more than 30 years, 'I still consider myself a runner.' That's because he incorporates brief sprints into his walks and hikes. The 5-foot, 10-inch, 170-pound Sisson believes the reasons why he has 20 pounds more lean muscle with the same body fat (10%) as he did in his competitive racing days include following an 'an enjoyable, stress-balanced, longevity-promoting regimen of walking extensively every day, sprinting once in a while, lifting weights consistently, and playing in a variety of ways.' His social media feeds are filled with pics of him paddle boarding, and he rarely strays from his Paleo diet. Sisson notes that his goal with "Born to Walk" is to spare readers 'some of the repeated suffering and setbacks that too many endurance enthusiasts accept as part of the game.' What's more, he and Kearns present research-based data to expose 'the worst-kept secrets' of the fitness and running industries, which include, among others: Running is not an effective way to shed excess body fat. Runners get injured at a higher rate than they should. The construction of running shoes is often the driving cause of injury. Hormonal burnout, metabolic changes, mental health struggles, and cardiovascular disease are commonplace among accomplished runners and endurance athletes. Sisson asserts that the type-A personalities who are often drawn to extreme fitness programs can be undone by their own good intentions. 'An extreme devotion to endurance training can increase cardiovascular disease risk, compromise gut health, and suppress immune and hormonal function,' he says. Sisson has found 'that walking can be a great catalyst for fat reduction by improving metabolic flexibility, as well as regulating appetite and satiety hormones, and by prompting an 'under-the-radar' increase in metabolic rate.' Part 1 of "Born to Walk" takes readers through the history of the running boom and explains why so many people came to believe that if they just pounded out the miles like the elite runners did, they'd also attain those lean sinewy physiques. But what many distance runners never realized, says Sisson, is that by physiologically stressing their bodies more than was healthy or advisable, they released too much of stress hormone cortisol into their systems. As he explains, 'healthy cortisol production is what gets us alert and energized in the morning and able to execute all manner of physical and mental peak-performance tasks,' while 'chronic overproduction of cortisol is the problem' — one that causes the body to retain fat, become more susceptible to illness and suffer from internal inflammation. 'Antiaging fitness strategies should be focused on preserving hormone status, bone density, lean muscle mass, explosive power, balance, and mobility,' says Sisson. 'Of course, they should also support cardiovascular fitness, which most runners do fine with — unless they overstress the heart muscle and compromise overall cardiovascular health in the process.' In Part 2 of "Born to Walk," readers are taught how to exercise at their optimum VO2 max (which is the maximum amount of oxygen your body can absorb and use during exercise) to both burn fat and build a healthy aerobic base. They're also introduced to a comprehensive functional fitness program and approach to nutrition that are designed to improve their quality of life and help extend their longevity. Looking back, I now recognize that I, like so many of my generation, gravitated toward recreational distance running and endurance sports because they were promoted as the most effective ways to burn calories and fat, and to stay in peak shape for other sports. After all, professional boxers were venerated for their dedication to their craft when they did untold hours of early morning "road work" to get in fighting trim. And naturally, we would-be distance runners used the training programs of the world's elite runners as the template for what we should be doing. We mistakenly thought that if they were doing 100-plus miles per week and two-a-day workouts, we should be doing them too. The thinking back then was "if some is good ― then more is better." But learning about one's fitness goals, limitations and preferences is an ever-evolving journey ― one that I'm still on. What worked at age 20 didn't work at age 40 and what worked at age 30 didn't work at age 50 or 60. These days, however, I'm far more willing to adapt my regimen as circumstances warrant. I also recognize that all movement counts as "exercise" ― and that if it hurts, or isn't any fun to do, there's no need to "tough it out." And with all forms of fitness training quality is far more important than quantity. Sisson said he hopes that with "Born to Run" he and Kearns have 'helped reshape fitness culture to reject the flawed and dated 'no pain, no gain' approach of the past" while simultaneously putting folks on a path to 'an accessible sustainable program that increases movement and aerobic conditioning, avoids injury and burnout, and promotes a healthy, happy, energetic and long life — one step at a time.' This article originally appeared on Palm Beach Post: Book debunks myths of running boom, promotes brisk walks instead
India Today
19-05-2025
- Health
- India Today
Discover 6 nutritious gluten-free wheat substitutes
With rising awareness about gluten intolerance, celiac disease, and healthier eating, more people are exploring gluten-free alternatives to wheat. Fortunately, a variety of nutritious and versatile options are now available. Here are six of the best gluten-free substitutes for wheat that can be safely enjoyed by everyone, whether you're avoiding gluten for medical reasons or simply seeking healthier RICE FLOURA STAPLE IN ASIAN COOKINGRice flour, made from finely milled white or brown rice, is a mild and neutral substitute commonly used in gluten-free baking and cooking. BENEFITSEasily digestibleNaturally gluten-freeRich in carbohydrates and B vitaminsUSESBaking breads, cakes, and cookiesThickening soups and saucesMaking rice noodles and pancakes2. ALMOND FLOURA PROTEIN-RICH, LOW-CARB OPTIONMade from finely ground blanched almonds, almond flour is nutrient-dense and has a slightly sweet, nutty in protein, healthy fats, and vitamin ELow in carbsPromotes heart and brain healthUSESBaking muffins, cookies, and pancakesCrust for meat or vegetablesLow-carb recipes and desserts3. COCONUT FLOURFIBER-RICH AND FLAVORFULCoconut flour is made from dried coconut meat and is known for its absorbent texture and mild coconut in dietary fiberSupports digestive healthNaturally sweet—may reduce need for added sugarUSESGluten-free baking (used with other flours)Paleo recipesThickening smoothies or sauces4. BUCKWHEATA GLUTEN-FREE GRAIN WITH HEARTY TEXTUREDespite its name, buckwheat is not related to wheat and is completely gluten-free. It's a seed and part of the pseudo-grain in fiber and essential amino acidsContains rutin, an antioxidant for heart healthLowers blood sugar levelsUSESMaking noodles (like soba)Baking pancakes and crepesAdding to salads or grain bowls5. MILLETAN ANCIENT WHOLE GRAIN FOR MODERN DIETSMillet is a small, round grain that's naturally gluten-free and highly adaptable to in magnesium, phosphorus, and antioxidantsPromotes bone and heart healthEasily digested and hypoallergenicUSESAs a porridge or rice substituteIn flatbreads and fermented battersBaking and puffed snacks6. QUINOAA COMPLETE PROTEIN AND SUPERFOODQuinoa is a pseudo-grain known for being one of the few plant foods that contains all nine essential amino in protein and fibreGluten-free and nutrient-richSupports weight management and muscle healthUSESSalads, bowls, and stir-friesGround into flour for bakingUsed in energy bars or breakfast cerealsadvertisementReplacing wheat doesn't mean compromising on taste or nutrition. These six gluten-free alternatives—rice flour, almond flour, coconut flour, buckwheat, millet, and quinoa—offer diverse textures, flavours, and health benefits. Whether you're gluten-intolerant, have celiac disease, or just want to try cleaner eating, these substitutes provide safe, healthy, and delicious options.
Yahoo
12-05-2025
- Health
- Yahoo
Americans are dying younger. 5 science-based tips could reverse the trend.
After more than a century of steady, upward climb, US life expectancy hit 78.9 years in 2015. Since then, it's been mostly downhill. US life expectancy slid to 76.1 years in 2021 at the pandemic's nadir before inching back up to 78.4 years in 2023 — still well below the 2014 peak and lagging most peer nations. So where's the good news? Science is figuring out ways to pump those numbers up again and pointing the way toward living more years — and more healthy years. And this doesn't require sci-fi, Silicon Valley anti-aging technology like blood swapping, or cellular reprogramming. According to Dr. Eric Topol, a cardiologist and the author of the new book Super Agers, there are evidence-based steps you can take right now to help ensure you live a longer, healthier life. 'We're at a turning point,' Topol told me in an interview this week. 'Thanks to advances in the science of aging, we can actually show everything is going in the right direction. We're making headway.' It used to be that if you wanted to know how old you are, all you needed was a calendar. But your body's aging isn't as simple as turning the pages on a calendar: Depending on who you are and how you live, different parts of your body can age more quickly or slowly than. And it turns out this other kind of aging, biological aging, matters more for your health than the number of candles on your birthday cake. In Super Agers, Topol points to a 'metric revolution' in which blood-based proteomic clocks and DNA-methylation scores can pinpoint which organ system is aging the fastest, and by how many years. A 2024 Nature Medicine study used machine learning to examine more than 200 plasma proteins in thousands of people and showed that the resulting biological age forecasted 18 major diseases and all-cause mortality better than any single risk factor, like blood pressure or body mass. 'When you particularize risk to a person, the chance of them taking actions to mitigate it is much, much higher,' Topol said. It's one thing to know generally that as you get older, you need to be aware of the risks of heart disease or neurodegenerative diseases. It's another thing to be told that your brain age is, say, five years ahead of your calendar age — which means you need to intervene now to protect yourself. What you can do: Companies are already offering biological age tests that you can order for your own use. Down the line, scientists at the University of Washington are developing a multi-organ biological clock that will be developed into a digital app. There's no field where the prevailing advice seems more conflicting and confusing than in the science of nutrition. Atkins, South Beach, Paleo, Zone — you'd be forgiven for throwing up your hands and just ordering takeout from DoorDash. But we do know what you eat is key to how well and how long you'll live, and the current American diet, heavy on ultra-processed foods and red meat, isn't cutting it. 'Our diet is basically inviting disease instead of preventing it., Topol said. A 30-year study looked at 105,000 adults and found that of the one in 10 study subjects who reached age 70 without cancer, cardiac disease, or serious cognitive decline, virtually all scored high on an eating index that closely tracks Mediterranean-style diets. That means plenty of whole grains, vegetables, olive oil, and omega-rich seafood. You should also try to cut out sugars and ultraprocessed foods as much as possible, and go very easy on red meat, which Topol notes can trigger aging-accelerating inflammation. What you can do: Start by something as simple as swapping out butter for olive oil and soda for sparkling water. At this point, I think everyone knows just how important it is to get a good night's sleep. Poor sleep is associated with everything from heart disease to diabetes to dementia to obesity to cancer, not to mention a significantly increased risk of watching way too many Netflix shows. But as Topol told me, it's not just how much sleep you're getting, but how you're sleeping. 'The key thing is deep sleep,' he said. 'If you don't get it, you're much more subject to brain aging and the three major diseases of aging.' Research has shown that people who get fewer hours of deep sleep per night have a greater risk of developing neurodegenerative diseases like dementia, while a larger amount of deep sleep can act as a protection against Alzheimer's-related memory loss. What you can do: During the writing of Super Agers, Topol increased his own deep sleep from around 15 minutes per night to over an hour by adhering to a consistent sleep schedule and tracking his progress with wearables. And steer clear of drugs and supplements, which are unlikely to help you get the deep, restorative slumber you need. As a cardiologist, Topol was long focused on aerobic exercise, which helps build up the cardiovascular system. But he now realizes that's not enough. 'Aerobic was the thing,' he told me. 'Now we know that strength and core training are equally important.' One meta-analysis from 2022 found that just an hour of resistance training per week lowered all-cause mortality by as much as 25 percent. And beyond trying to reduce the chance of death, strength training when you're younger helps build up muscle mass, slowing down the inevitable decline of muscle that occurs as you age. What you can do: You don't have to start pumping iron like 1970s Arnold Schwarzenegger to get the anti-aging benefits of strength training. Bodyweight exercises will go a long way, as will resistance training that involves exercise bands. And as much as you may hate them, don't neglect those squats! It may seem inevitable that as you age, your social circle and connections shrink. But it doesn't have to be that way — and there are enormous longevity benefits to keeping connected to the world and the people around you. 'The strong data for social isolation shows it will compromise healthy aging,' Topol said. A 2023 meta-analysis linked social isolation to a 32 percent higher risk of all-cause mortality, while self-reported loneliness specifically tacked on another 14 percent. Neuro-imaging studies have even shown a biological effect from being alone, demonstrating spikes in inflammatory cytokines and the shrinkage of hippocampal volume in the brain. What you can do: Get off your couch and out of your house, for one thing! Schedule regular face time with a friend, and ideally do it outside: Frequent time in nature has been associated with reduced epigenetic aging. There's plenty more in Super Agers, including Topol's optimism around GLP-1 inhibitors like Ozempic, which have been showing the ability to reduce the risk of diseases of aging like dementia. But you don't need cutting-edge medicines to live a longer, healthier life. You just need to change how you live your life. A version of this story originally appeared in the Good News newsletter. Sign up here!
Fox News
02-05-2025
- Health
- Fox News
Gwyneth Paltrow ditches 'caveman diet': What to know about the Paleo diet
Gwyneth Paltrow recently shared on her podcast that she's strayed from her strict Paleo diet after following it for years. "I'm a little sick of it, if I'm honest, and [I'm] getting back into eating some sourdough bread and some cheese. There, I said it," the 52-year-old actress admitted. The diet, also known as the caveman or Stone-Age diet, is based on foods that humans ate during the Paleolithic era, according to Cleveland Clinic. It consists mainly of fresh fruits and vegetables, lean meats, nuts and seeds. It avoids grains, legumes, dairy products and refined sugar, registered dietitians told Fox News Digital. Paltrow said she felt much better after she began her nutritional journey, which included eliminating highly processed foods from her diet. Although she doesn't follow the Paleo diet as strictly as she used to, Paltrow said she considers it "a good sort of template." Registered dietitians told Fox News Digital the Paleo diet plan has pros and cons. One of the positives is that it involves high fruit and vegetable consumption, according to Caroline Susie, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. "Right off the bat, you are consuming a diet that is high in fruits and vegetables and lean protein," she said. She also said there is an association between a diet rich in fruits and vegetables and reduced inflammation in some individuals. Other Paleo benefits may include weight loss, decreased blood pressure and lower cholesterol (if lean meats are chosen), according to Cleveland Clinic's website. "I think grains, legumes and dairy absolutely deserve a spot in your diet." There are, however, some downsides to the diet, Susie said. "Any time an entire food group is eliminated, my red flags go up," she told Fox News Digital. "I think grains, legumes and dairy absolutely deserve a spot in your diet." There is research "that supports the consumption of grains, legumes and dairy, so I think it's important for people to know not to fear those foods," she said. They're "associated with longevity, with prevention of chronic conditions and better management of chronic conditions," Susie said. Eliminating those items from a diet may lead to nutritional deficiencies, particularly calcium, vitamin D or fiber, she said. Stephanie Di Figlia-Peck, a registered dietitian nutritionist (RDN) in New York, told Fox News Digital the diet may send the wrong message. "Overly restrictive diets create fear, confusion and a narrow perspective on what is healthy," she said. Deborah Salvatore, a registered dietitian and director of graduate nutrition programs at Long Island University, echoed those concerns. "I strongly oppose the elimination of entire food groups, as doing so can lead to nutritional deficiencies." "These trends often play into harmful diet culture – something that has only been amplified in today's social media age," Salvatore told Fox News Digital. "I strongly oppose the elimination of entire food groups, as doing so can lead to nutritional deficiencies." Salvatore cautioned that nutrition is "not one size fits all," so it's "critical for individuals to consult with an RDN" to determine the dietary plan that is appropriate for them. "Each person has specific needs and certain health conditions may require dietary modifications or supplementation," Salvatore said. "For a generally healthy individual, though, all necessary nutrients should be achievable through a well-balanced diet."
Times
30-04-2025
- Health
- Times
Eat raisins to live longer! Or until they make your leg drop off
Here is a summary of the stories concerning foods that are bad for you, and ones that are good for you, that have appeared over the past couple of days: steer clear of ultra-processed foods (UPFs), they're poisoning you, but do eat raisins every day at breakfast because they slash the risk of cancer and heart disease. Oat milk, it has nothing on dairy milk, waste of time, and don't give your children those premade pouches because they're not nutritionally sound, but do fill your boots with plantains because they're as healthy as tomatoes, and the Paleo diet, up to you, but be warned. It is 'boring'. (© Gwyneth Paltrow.) The important thing I want you to take away today is: it's never too
