Metabolic Flexibility, Muscle Mass & Foot Biomechanics for Longevity with Mark Sisson


Mark Sisson is the mastermind behind Primal Kitchen, a name you probably recognize from your fridge, and he’s also the founder of the Primal Health Coach Institute. With a New York Times best-selling book, “The Keto Reset Diet,” and the popular health and fitness blog, Mark’s Daily Apple, he’s been a leading figure in the industry for over a decade.

In this episode, Mark and Dr. Stephanie dive deep into the secrets of longevity and what it takes to live a long and healthy life. Mark, who’s 70 years old and looks phenomenal, shares invaluable insights on the foods that impact our health span and lifespan. We discuss foods to embrace and those to avoid, protein intake, and his perspective on maintaining a strong body through exercises, both low and high intensity. Mark’s wisdom extends to biomechanics, particularly the importance of proper foot mechanics for activities like squats and walking, as well as overall well-being. We also explore his innovative venture, Peluva, a five-toed shoe that offers a fascinating perspective on functional footwear. Go to to get 10% off your entire order.

This episode is packed with knowledge and inspiration, so be sure to share it with anyone eager to enhance their chances of living a vibrant and healthy life at 70 and beyond.


Mark Sisson is the founder of Primal Nutrition, LLC, and Primal Kitchen, LLC, and the extensive product offerings from Primal Blueprint. Mark is the author of numerous books, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. In 2017, he officially became a New York Times bestselling author with The Keto Reset Diet, which reached the #1 overall bestseller among all books on for two days. Mark has written several other books, including popular Primal-themed cookbooks and lifestyle books. He is the publisher of, the #1-ranked blog for over a decade in its health and fitness category.


Peluva shoes –
Facts About Falls –
Primal Health Coach Institute –




0:00:00 Intro
0:03:40 Welcome to the Show
0:08:01 The Acceptable Foods List for Longevity and Health
0:09:16 Importance of Avoiding Sugars and Industrial Seed Oils
0:12:46 The Role of Ketogenic Diet in Improving Insulin Sensitivity
0:16:43 Developing Metabolic Machinery to Burn Fats Efficiently
0:20:19 Metabolic Flexibility: Embracing Food Variety without Consequences
0:21:46 The Importance of Metabolic and Cognitive Flexibility
0:26:50 Muscle Mass and Longevity
0:31:15 The Demands of Building Muscle on the Body’s Organs
0:36:00 The Benefits of Resistance Training for Menopause Symptoms
0:39:10 The Importance of Recovery and Dedicated Stretching
0:42:18 Recommended Time for Gym Workouts: 35-45 Minutes
0:45:38 The Importance of Proper Biomechanics in Exercises
0:49:30 The Negative Impact of Encasing Feet in Shoes
0:53:27 Peluva Shoes: Comfort, Function, and Style
0:57:29 The Problem with Thick, Cushioned Shoes
1:00:39 The Transition to Midfoot Striking and Peluvas
1:06:45 The Importance of Foot Health and Fitness
1:15:04 Mark’s Daily Apple and Mark Sisson Primal on Instagram



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I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!