Mark Sisson | How To Recover After a Hard Workout

[@MelanieSakowski]

Your emphasis on “intention” = the beautiful connection of self in present moment. Very much prefrontal cortex in harnessing our agency with ourselves.

[@audrey3042]

Thank-you so much for another amazing video! You speak casually as experts to people of all ages and fitness levels. Refreshing and totally appreciated ☺️

[@dominickcioffi2221]

Mark, your info and logic are such a breath of fresh air! Really appreciate your excellent knowledge proven by trial & error!

[@johnw3952]

Thank you, guys, for talking about the balance between working out and recovery for those of us who are a little more seasoned. It's been a somewhat bumpy journey for me to discover for myself, just how important recovery is when you are older. I am 62 and have a lifetime of working out with weights, calisthenics, cardio, and I played a ton of basketball and tennis (both) several times a week (for 35 years) and I'm sure it took its toll on my joints. Unfortunately, it took a few injuries in my late 50s and A LOT OF SHOULDER AND KNEE PAIN, for me to realize that the most important thing about my workouts is not injuring myself. I've found that it takes much longer to recover from injuries, so I've had to back way off on the heavy weights and number of reps. In fact, these days, I mostly do a combination of pushups, kettlebell swings, resistance bands, and modified pullups, (also occasional walking and occasional hikes) but I no longer do high reps or heavy weights at all. Also, micro workouts are the way to go. I've learned that if I don't break workout down into 15 to 20 minutes sessions, something else breaks down, usually my shoulders or knees (sometimes both). What a huge difference it has made for me! I found you guys a couple of years ago and it really helped. Thanks for sharing your ideas. You are helping many of us. So glad you are there doing what you do.

[@Kentcarol21]

Sorry to hear about your injuries. That's my concern. I am 49 and just started at a gym. I have been reading about fast twitch muscle fibres and how they degrade with age and are the main reason older people have falls. I've read that to maintain those fast twitch muscles you need to lift heavy, higher reps, lower weight only exercise slow twitch muscles. Then I read that heavy weight can injure joints and tendons. I am currently looking into the benefits of kettlebells as they exercise fast and slow twitch muscles, and if done correctly can be good for joints too, even arthritis. I've also read about occlusive training, which is blood flow restriction....builds fast twitch muscle fibres but with less weight so no strain on joints and ligaments.

[@johnw3952]

@@Kentcarol21 Good points. I was so used to competing against myself for gains that it was problematic. It was a mindset change that helped me and going down the path of micro workouts. Movement is key and kettlebells seem to be one of the best ways to make it happen, at least for me. Good luck with your fitness journey!

[@covffchannel]

Really appreciate your advice

[@anthonyvitale6669]

Love these videos & listening to you two talk. Elite information. I hope to be like these guys when I’m at that stage in life. I always learn something that I implement into my life & training.

[@iBeAsTeX]

Just use TRT and you can

[@Cacophony314]

Walking is excellent for post workout recovery, known as "active recovery', also get enough good quality whole foods in, and a *good night's sleep.* Recovery is when you gain, so don't neglect it.

[@davidjsutherland]

Good interview guys. Cheers & thanks.

[@dounghataiwataim5180]

Great advice tks

[@angelaburris9729]

“one of the problems I had after playing frisbee in Malibu” lol! Good problems to have 🤣

[@KamZardouzian]

Brrrrrrrrrad! B-Rad! Once Rad, always Rad. Nice to see you my beautifully maturing friend!

[@dalequale9365]

I've found 3 days recovery between strength workouts ideal for me. I'm 66 and listening to my body instead of directing my body. 🤔😁

[@justinberber9848]

I find 15 days is ideal and I'm 94.

[@sgray4995]

@@justinberber9848 good for you!

[@MelanieSakowski]

Beautifully said; “listening to your body vs directing your body.”

[@abcdefgh4404]

The secret is to training not so hard (around 60%) but consistenly. You will never felt tired or exausted and your general health will thank you.

[@VSSportsPerformance]

Great content as always BUT not sure about autophagy starts after a workout. I will look it up but I knew it takes a few days of fasting or miming fasting.

[@VSSportsPerformance]

I LOVE THE END of the video... SO TRUE !!!

[@clouseaux]

So if I'm following the trends right now, I'm supposed to fast before, during and for hours after my workouts? What Mark says makes sense I'm just trying to figure out when exactly I should put food in my body

[@kanejacob]

You don't. You stay fasted for 48 hours

[@timothyweilenmann]

Mark, around 5:30 minutes in you speak on doing a 4 hour fast after work out and one of the reasons being eating right away (carbs) spikes insulin. What about an after work out meal that has no carb (carnivore) or extremely low carb (keto). Would the blunting of growth hormone and testosterone still be affected the same?

[@HD46409]

Great video. So if I'm understanding correctly, then if my goal is overall health then a ~4Hr fast before "refeeding" to maximize post-exercise autophagy is beneficial. However if I'm trying to maximize glycogen replenishment (e.g., I'm at the mid point of a multi-day MTB stage race), then a fast refeed is going to be appropriate to restock glycogen for the next day.

[@christinawoodard3754]

My dogs are barking two days later. Ugh. Love it

[@bryantcofty2709]

So, if you finish training at 11 and don't eat until 3 but need to finish eating by 6or 7 and have a daily requirement of 200 grams of protein what's the best meal strategy? About 100g of protein at a single sitting is max for me and that's without anything but straight animal protein (I'm 57). My provider tells me that my bloodwork indicates low protein so I'm definitely looking to hit 175-200gs daily. I assume I could just make up the deficit on subsequent days and focus on autophagy and maximizing my horomonal response on training days.

[@usermiamiusa]

Please what is the Mark Sisson opinion about p90x 11 years later?? it is good? thanks

[@jumpropestairs6129]

can you put 2 45's on that hex bar and do a 440 lap. I can only make it 300.

[@calvinbrown123]

💪🏿💪🏿💪🏿

[@kraut51]

As an older athlete this is a very informative video. What's the watch you're wearing Mark?

[@justinberber9848]

do you still get morning wood?

[@kraut51]

@@justinberber9848 Absolutely!

[@patriciathornburg5447]

Good stuff

[@duanefrench3500]

I know a 67 year old cyclist that goes hard everyday. Zone 3, 4, and 5 1.5 -2 hour's every day. He did have prostate cancer. All that oxidative stress is not good at gigh doses.

[@CultureClashh]

Good shizzle

[@paulinethompson7156]

What is he's age ?

[@DaBrute]

68

[@libertybiberty7704]

I didn’t know Brad was so jacked

[@duanefrench3500]

And without getting injured. I am overtrained as i write this.

[@joieaserti3673]

if i listen to my body . i could sit and do nothing . so this old saying does not apply . i believe that over exhausting yourself is not wise as you get older ., we have to define what age and who of course. however, the majority of people who listen to this might get the wrong impression that less is better as you get older .on the contrary , frequency goes up. intensity diminishes. of course, depending of what you do outside of the workout . also i would point up that some physical activities are preferable for older people than others. so you can continue to exercise without hurting your joins and deplete yourself from energy reserves { your treshold}. sports and marathon are not it . better to work out today older than to reminisce of the past when you were an athlete with younger pictures of yourself. that serves no purpose to you other than a good conscious

[@theothertroll]

I recover with a double quarter pounder, fries and a large chocolate shake 🤪

[@serenityinside1]

Quality- admire your dedication dude 👍

[@MrDick-kz8qc]

Thus the freaky 'recovered' look you're rocking

[@hansschenker]

Mark - I do not crawl in normal life!!

[@SimplyaLady92]

HRT

[@craighebert4655]

What about a whey protein shake? Doesn’t that help?

[@HD46409]

Mark is discussing autophagy, which is the recycling of damaged cell organelles and "compromised" proteins. This is beneficial to overall health. Protein consumption effectively shuts down autophagy. It all comes down to what your goal is.

[@kaylaread8048]

Whey Protein is for Sugar burners. If you fat adapted (as him) you don‘t need a sugar loden Drink. ;-)

[@MelanieSakowski]

“Minimum effective dose”

[@randygravel2057]

DOM’s for days

[@herbertvonsauerkrautunterh2513]

Your body needs Zero carbs..

[@justinberber9848]

Wrong again sauerkraut

[@herbertvonsauerkrautunterh2513]

@@justinberber9848 really.. I thought humans evolved into what we are today due to eating meat and that our intestinal tract and colon changed so that it is easier to digest meat. The liver makes any glucose or glycogen we need. Table your evidence, don't just say I'm wrong

[@justinberber9848]

@@herbertvonsauerkrautunterh2513 Our bodies never evolved to be in perpetual ketosis. It's a survival mechanism - not our natural state. We've always eaten fruits and starches like tubers.

[@herbertvonsauerkrautunterh2513]

@@justinberber9848 yeah sure.. but that's not evidence. I'm open to reason and evidence. Believing something is not that. On the whole the effects of eating what you say has more downsides than upsides

[@elcapitanian]

@@herbertvonsauerkrautunterh2513 lmfao what's not evidence? 😂

[@baw285]

just do like him : 💉💉💉