Best 20 quotes of Mark Sisson on MyQuotes

Give up grains and fried restaurant foods. Doing that pretty much gets you most of the way there.

Once you’re sensitized to the negative effects of unhealthy choices, it gets easier to turn down what used to seem impossible to resist.

Rather than strive to 'lose weight,' most people would be better off striving to lose only fat and to build or maintain muscle.

The bottom line is that you will not lose fat effectively with exercise-driven weight-loss efforts unless your eating habits moderate insulin production.

We are all predisposed to disease if we mismanage our genes.

Adjust your mentality to make veggies a centrepiece of your meals and snacks. Get comfortable with occasionally consuming larger quantities than typical Western diet traditions call for.

Eating cholesterol and bad fat will contribute to heart disease if and only if you bathe them in a massive lifelong overdose of insulin and glucose.

Eat your food slowly and chew each bite completely (20-30 chomps is ideal) to facilitate proper digestion.

Exercise stimulates an increase in appetite and calorie consumption such that it results in a draw when it comes to weight management.

Exercising in the aerobic zone of 55-75 per cent of maximum heart rate should feel quite comfortable, and leave you feeling refreshed and energised after workouts.

Instead, choose decaf for your second cup of the day, engage in good sleeping habits, moderate insulin production in your diet, exercise Primally and boost energy naturally with cold water plunges, deep breathing sequences, napping or quick exercise breaks after long periods of inactivity.

It's also important to reject any feelings of compulsion, guilt or negativity about sub-par or missed workouts.

Oily, cold-water fish from remote, pollution-free waters (anchovies, herring, mackerel, salmon, sardines) are some of the most nutrient-rich foods on the planet: no other food comes close to their omega-3 levels.

Our ancestors went for days without anything to eat, and carbohydrates were extremely scarce for two million years. The truth is, fat is the preferred fuel for human metabolism.

Our ancestors, who were able to survive and reproduce under unimaginably harsh environmental circumstances, refined and perfected the human genetic recipe.

Our genes still expect us to eat a higher fat diet; they still see agricultural foods (and modern foods such as sugar), as poisonous; they still see lack of sunlight and exercise as problematic. We haven't genetically adapted to modern life because there is no selection pressure in the civilised world.

Regardless of your starting point, past failures or bad luck with familial genes, you can turn things around quickly – starting with your next mail and next workout. Your genes expect you to be lean, strong, energetic and healthy.

The key [regarding sprinting] is to focus on the brief, intense, all-out aspect and refrain from a prolonged session that leads to exhaustion.

Your original 'factory setting' is to be an efficient fat-burning beast!

Your Primal efforts must be fun, energising and easy to maintain at all times, otherwise, you are destined to fail.