Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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June 10, 2011

Quitting Chronic Cardio

By Guest
276 Comments

I hope the publication of this particular success story doesn’t come across as too self-serving. Reader Brett expresses at length his appreciation for what I do, and for that I’m very grateful. My goal is to touch millions of lives with the Primal Blueprint message, and it’s emails from readers like Brett that motivate me to keep doing what I’m doing. But at the end of day it’s not about what I do. It’s about all of the decisions each of you make daily. I’ll continue to do my small part in challenging conventional wisdom and attempting to provide some direction amidst all of the confusion. But it’s up to you to take that information and do something with it. So make like Brett and his wife Beth and get Primal today!

If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thanks for reading!

Dear Mr. Sisson,

Please allow us to humbly express our deep sincere gratitude to you for the invaluable health and nutrition knowledge you are generously sharing through your online and other publications. We provide a brief outline of our story here in hope that others may find it helpful.

Our Brief Background Chronology

I, Brett, and partner Beth, 54 and 56 years of age respectively, have been enthusiastic lifelong endurance athletes. Our general lifestyle theme is to achieve the highest possible levels of health and fitness. It has long been our ambition to become centenarians. I began excelling physically as a competitive gymnastics champion at 12 years of age. During my teen years I began competing successfully in marathons, and continued in the sport at a recreational level for 30 years. Beginning each day with between a ten and thirty mile run became my fundamental lifestyle principal. More than a decade ago we began to find the Ironman triathlon competition more eventful and appealing than marathon running, and converted mostly to training for Ironman events. Partner Beth’s experience in endurance athletics has been similar to mine, as we evolved and trained together for the past 20 years. Although we were recreational athletes, our training was intense and our level of competitive standing was relatively high. By our mid-40s, we’d achieved success in international business, and made the lifestyle decision to retire and dedicate fully to pursuing ultimate physical fitness, health and well-being. We planned to continue our triathlon training and competitions indefinitely. Subsequent, for most of a decade, our daily regimen consisted of 6 to 8 hours of training. Much of which entailed intense training, where we adhered to performance quotas and rigorous goals. Nutrition is of immense interest to us. We researched and studied sports and health nutrition in depth for over 30 years. In our attempts to leverage optimal health and physical fitness, we experimented over the past 20 years with dietary regimens ranging from vegan to aggressive carnivore, but for the majority of our lives we adopted the conventional lower fat, high carb diet. We have been invariably careful about the quality of our food products. We have not and will not consume any processed foods of any type. For example, we presently live on our own sustainable organic farm, where we produce 100% of our own food requirements under exacting plant and animal raising protocols. We’ve spared no expense in achieving a diet that is free of the contaminants that characterize most of the commercial food chain. Water is our only beverage, and we have our own deep water well that provides water with exceptional natural purity, and we further process this water through our customized processing system, for even greater purity. Essentially we have long been generally trying to do everything correctly to support achieving our goals of ultimate physical fitness and health. The results of our lifelong dietary and exercise efforts, until recently, however, proved to leave us far short of our goal.

Coming to Terms with Failure

As we entered our 50s, we may have appeared fit, and our endurance event performances may have supported the image of strong health and fitness, but this was purely a facade. By reasonable and objective definition, we were unfit and in poor and failing healths. Given our high level of endurance training and  corresponding dependence on frequent carbohydrate fueling, we evolved to become borderline diabetic. Further, we exhibited many symptoms of the currently well recognized metabolic syndrome (namely excess of waistline body fat levels and other systemic markers of potential heart disease). Particularly disturbing to us was the accumulation of excess body fat around our waist lines that we were finding we were unable to lose, despite our 30 to 40 hours a week of training, and even aggressive calorie-restrictive dieting. We had little if any vital energy to carry out tasks and activities beyond our dogmatic endurance training regimen.

At this point it became blatantly clear to us that our entire health nutrition knowledge base had been all wrong, and we desperately needed new direction and a new plan to avert our pending health and fitness catastrophe. We began urgently digging deeply for truths and new direction. We gradually began to understand clearly the insidious health hazards of the carbohydrate-based diet and abandoned such. We then transitioned to a high fat diet and embraced many of the Paleo Diet theories as presented by Dr. Loren Cordain. But as we aimed to continue our commitment to achieving ultimate fitness through aggressive intense endurance training, while fueling on fat, our fitness levels and general healths declined even further. We were forced to moderate our exercise regimens as our fitness levels declined, and we continued with a Paleo type diet, but were lost in a cloud of uncertainty and lack of direction. We researched ambitiously to establish a new dietary and exercise plan, but for a long period of time we were not able to formulate a general healthy nutrition plan that we could be confident about or have faith in.

Salvation

By great fortune for us, our desperate nutritional research efforts eventually led us to Mr. Mark Sisson’s comprehensive range of principles on health and fitness, which he generously shares through his numerous online publications. As lifelong athletes, with the deeply instilled beliefs that intense physical training of long durations would lead to better health and fitness and a better quality of life, our initial interpretation of Mr. Sisson’s Primal Blueprint theory was one of skepticism. Our deeply ingrained cultural and lifestyle biases brought us to be parochial and not readily able to see the light of reality. However, Mr. Sisson’s tireless and ambitious ability to confess his doctrine and values for the benefit of others, and to do so in a manner that is exceptionally extensive and comprehensive, allowed us to gradually but relatively quickly, internalize his principles and emerge to realize that Mr. Sisson conveys the absolute gospel. It was the fact that Mr. Sisson answered many of our uncertainties with certainty, confidence and comprehensive logical validation, that brought us to realize his great integrity and his abundant authority to provide leadership for athletes misguided as we were. For example, the very controversial and high-profile question of the relationship between consumption of animal fat/saturated fat/a high-fat diet and heart disease, is one which much erroneous information abounds about, and it is a question that  few health authors will take a strong position on. Mr. Sisson, however, thoroughly and comprehensively clarifies the truth for us on this matter, and he provides references to valid logical scientific data that proves his position is correct.

Realizing the Primal Blueprint Good Life

We are beyond grateful to state that we have made some enormous improvements in health and quality of life during the past year through having adopted Mr. Sisson’s exercise and nutrition principles. We have come to realize that intense aggressive endurance training is not a prerequisite for, nor component of, physical fitness. As Mr. Sisson clarifies, training regularly for a 10 hour intense endurance event is unnatural, unsustainable, and in discordance with our biological evolutionary heritages. Mr. Sisson has redefined accurately and clearly what constitutes physical fitness and a corresponding higher quality of life. Mr. Sisson provides brilliant leadership guidance that is comprehensive and correlates all relevant matters of nutrition and physical activity, leaving nothing vague and uncertain. We gave up Ironman training and competitions nearly a year ago, and are now grateful for having done so. Also, for nearly a year we have adopted the general principles of the Primal Blueprint diet in their entirety. We have, for instance, at present in our freezer at our Arizona organic farm, several hundred pounds of beef fat harvested from organically raised cattle. Beef fat is our soul source of fuel and our favorite food item, which we consume thousands of calories a day of. The result of adopting the Primal Blueprint diet and exercise principles has been our achieving the leanest body compositions we have experienced in years, stable blood sugar levels, stable energy levels, and the return of normal vital energy for engaging in daily activities. We have abundant energy, for example, to take a 100 mile recreational day bicycle tour through the Arizona desert and do so often. Our running, weight training, and other physical activities are now limited and rarely intense. Our strengths and general fitness levels have improved, and perhaps for the first time in our lives, we are beginning to realize genuine physical fitness. Adopting the logical evolutionary science-based Primal Blueprint principals, which are correct and effective, for the longest time eluded us, as they may elude many persons of similar cultural backgrounds. It took Mr. Sisson’s ambitious and caring leadership to guide us to our enlightenment, and we remain immeasurably indebted.

I’ve been converted to the Primal Blueprint only a short time, and only recently transitioned from the bio-systemic instability inherent in a carb-based diet to the excellent stability and well-being inherent in fueling exclusively on fat. In this photo, which is a very early “after” commencing PB photo, versus the pre-PB photo (above), I have reduced the relaxed waistline (and waistline body fat deposit) measurement by 1.5 inches. Perhaps in six months to a year, both wife Beth and I can resubmit some photos and updates.

In conjunction with communicating and sharing his valuable health and nutrition knowledge, Mr. Sisson de facto acts for some of us, as a mentor, role-model and therapist. Many persons of Mr. Sisson’s generation, perhaps bestowed with similar cultural indoctrination to Mr. Sisson, formulated their lives around the concept of intense endurance training fueled by a high carb diet being a requirement for or a component of optimal physical fitness and a path to a better life quality. For such persons, the eventual realization that their plan was skewed and their efforts have not only been in vain, but have been health destructive, may be a matter that requires some difficult coming to terms with and cognitive adjustment. To arrive at the ultimate realization that they have dedicated perhaps the better years of their lives and the major portion of her lives to a false and harmful prophecy may be at least disturbing. Mr. Sisson provides a model of excellence for dealing with this consideration. As he advocates in his various writings, we need take responsibility and accountability for our circumstances. Mr. Sisson executes this nobly as he candidly identifies and shares the realities of his earlier life misdirections with health and fitness, and without remorse, employs his experience constructively to help others find their way to health and nutrition enlightenment and a genuinely better life experience.

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Nutritionator
5 years 3 months ago

Addiction to chronic cardio can be just as bad for some people as too many carbs can be addictive for others. I’m a huge proponent in exercise but you also can’t beat your body down too hard without a respective rest period.

Congrats on the success!

jeff stokoe
jeff stokoe
5 years 3 months ago
Is It just me or is this guy yanking Mark’s chain After reading the post I got the impression it was April fools day. I mean really take this qoute for example “We have, for instance, at present in our freezer at our Arizona organic farm, several hundred pounds of beef fat harvested from organically raised cattle. Beef fat is our soul source of fuel and our favorite food item, which we consume thousands of calories a day of” and this one “We have abundant energy, for example, to take a 100 mile recreational day bicycle tour through the Arizona… Read more »
Tim
Tim
5 years 3 months ago

Interesting story, but it would be easier to read with fewer adjectives.

gman
gman
5 years 3 months ago

Boy, that’s the truth as me and my
partner would say…

Sagetz
Sagetz
5 years 3 months ago

This guy, Brett, seems no different than the crazy religious fanatics. Btw, nice Mercedes, showoff… lol.

Turtle
Turtle
5 years 3 months ago

Btw, the first picture looks way better than the 2nd. For a second I thought that the pictures were accidentally out of order, but apparently not.

Whatever you were doing in the first example seemed to give you better results. Now you just look like a skinny marathon runner.

Zach
Zach
5 years 3 months ago

I think he looks way better right now. You can tell in these pictures that his body doesn’t look natural.

Primal bodies look the best, IMO

Indiscreet
Indiscreet
5 years 3 months ago

I have to agree. He is very lean in both but has more muscle in the top photo, particularly in the chest.
Of course, it could be that he is carb depleted and his muscles look flat due to holding less water and glycogen. The darker tan also adds to the more appealing look in the first photo.

Al Kavadlo
5 years 3 months ago

This is a great testimonial to give people a realistic idea of what chronic cardio really means. It’s not going for an easy 3 mile jog a few times a week or doing an occasional half-marathon.

On another note, while there has clearly been a transformation, I gotta say, that’s one of the best “before” pictures I’ve seen!

Peggy The Primal Parent
5 years 3 months ago

I wouldn’t call it self-serving at all. I think all of us feel the same about you Mark! You are indeed a mentor and role-model and deserve every last one of those adjectives!

Reacher
Reacher
5 years 3 months ago

Some people are workout junkies and with all this time on their hands it seems to have become excessive.

Different strokes….. I guess, but it’s probably better than sitting around on a computer or watching TV all day.

Miss*Kris:primal
Miss*Kris:primal
5 years 3 months ago

I can’t wait to post my sisters and I’s stories. We Truly appreciate you, mark. 🙂

Miss*Kris:primal
Miss*Kris:primal
5 years 3 months ago

Wish my before picture looked like that! 😮

Brett
Brett
5 years 3 months ago

Please recognize that one’s physical image, in accordance with Western stereotypes of what underscores health and fitness, can be enormously misleading. Although my before photo may convey otherwise to some viewers, it realistically represents a time when I was at the lowest health point in life, on the edge of both diabetes and heart disease, as well as progressively accumulating visceral body-fat deposits.

morgan
morgan
5 years 3 months ago

Where were the visceral fat deposits? This is borderlining on anorexia.

Brett
Brett
5 years 3 months ago
Morgan Anorexia is really not part of the equation here – my actual body fat level was well over 10% and if you could have observed the immense amount of food I consumed while tri- training you would quickly dismiss the possibility of anorexia. Visceral fat compressed against my vital organs like tumors – and was exceedingly uncomfortable, moreover I was rapidly losing ground in terms of increasingly accumulating more and more visceral fat while on the carb diet and aggressive endurance training. Remarkably, it seems that here in the West there is not adequate understanding of the implications of… Read more »
me
me
5 years 3 months ago

On his *internal* organs… not on his belly.

fritzy
fritzy
5 years 3 months ago

Brett–

My hat’s off to you for your strong dedication to ultimate physical health. It can’t be easy to put in all that time and dedication to a grueling training regimen to then make the leap to admitting that perhaps it was not the path to optimal fitness. Many people would not have been open to change at that point. You and your wife are both to be commended for your execeptional ability to be open to trying new things.

Brett
Brett
5 years 3 months ago

You address a salient factor, that being that we may indeed be in a state of denial, or may simply wish to refuse to face reality. For Beth and I, the cognitive transition took a number of years to fully achieve, but the feeling of embracing reality is glorious!

rob
rob
5 years 3 months ago

“Chronic cardio” … what a joke.

Real men don’t do “cardio” they engage in athletic activities. Cardio is for overweight soccer moms.

Peggy The Primal Parent
5 years 3 months ago

Everyone makes mistakes. Every one of us is here because we made bad nutritional or athletic decisions. Good job guys for finding your way out! You’ve got to be a real man or woman to do that.

jared
5 years 3 months ago

Absolutely. There isn’t one among us who hasn’t fallen victim to believing CW at some point. It’s not where you start, it’s where you finish.

cjbrooks
cjbrooks
5 years 3 months ago

Take your soccer mom jokes and shove ’em straight up your backside, pig! I know a LOT of soccer moms who are very fit, my daughter included. What is wrong with being a soccer mom? Was yours a fat couch potato or something?

Julietta
Julietta
5 years 3 months ago

Ouch! Let’s play nice here!

Julietta
Julietta
5 years 3 months ago

Referring to the guy with the “overweight soccer mom” remark, not the soccer mom defender!

jp
jp
5 years 3 months ago

I always respect that the success story contributors are brave enough to put so much out there for criticism, and yet… still have some reservations about this one. Perhaps I’m influenced by the writing style and stern photos (please, please exhale), but doubters might too easily dismiss the approach described here as orthorexic.

peggy
peggy
5 years 3 months ago

agree! a little less “tummy tuck” please.

Brett Beth: It’s a long, bumpy road overcoming addiction. Congratulations on your recovery process!

Gorm
Gorm
5 years 3 months ago

I too have reservations about this success story. I get the point about chronic cardio though.

hmm...
hmm...
5 years 3 months ago

that’s what i thought too.

does this guy really believe his “after” photo is better than his “before”?

…he actually thought he was a bit fat in the first pic?

gman
gman
5 years 3 months ago

There is a high degree of self absorption involved in the story…
Think Grok was overly self absorbed?
I don’t know…he probably didn’t have the time…instead of retiring at 45…
he was dead…

Crunchy Pickle
5 years 3 months ago

I agree. This wouldn’t be a post I would show to friends to explain the primal life. It seems difficult and sad!

Usually MDA helps you to remember it is all worth it to make changes because you feel so darn great!

I didn’t sense the same excitement from them although I wish them ALL the best in their journey.

Brett
Brett
5 years 3 months ago

The improvement in quality of life we are already realizing from the PB mantra is substantial, and we are only yet early in the transition. It is indeed “darn great” to realize energy for many new recreational activities!

Peter
Peter
5 years 3 months ago
I have to agree. I love before/after real-life stories that help me believe that un-CW strategies like PB (which I am in my first week of) really do produce results. I was pleased when reading this account when he mentioned the inability to lose excess waistline fat. But then I saw the before and after pics and was deflated, to say the least. For someone to feel that the before pic was un-ideal and included excess body fat, is, in my opinion, the sign of unhealthy (mentally) obsessive-compulsiveness. No offense to Brett and Beth, their commitment is admirable. However, real-world… Read more »
Brett
Brett
5 years 3 months ago

Your comment raises the helpful consideration that we may better look deeper than the surface in gauging our state of physical well-being. Although my photo waistline may not have evidenced such, a thick layer of visceral fat accumulated under the abs held major implications for HD (extreme lipid levels), and practically impaired physical performance. Remarkably, I found no way to counter this element of health decline while involved in endurance training and fueling with carbs.

Robin
Robin
5 years 3 months ago
I think people are making the mistaken assumption that people who are not overweight or out of shape don’t also have health problems and need the real health advice Mark provides! There is a reason Mark continually condemns chronic cardio, and it is not for the benefit of the out of shape or “average” person (except maybe to keep them from going down that path), but for the benefit of the lean, cardio obsessed, athletic people out there who are killing themselves just as effectively as the overweight “average” person! These people may be the minority but they still need… Read more »
Reiko
Reiko
5 years 3 months ago

I feel the same way. And it reads like someone blogging about finding God, which I find hilarious (ex. “salvation”, “gospel”, the almighty Mark Sisson’s guidance…)

Brett
Brett
5 years 3 months ago

Yes, the analogy is not entirely unfounded as, given it is real and valid, the Mark Sisson/PB theory has had a much greater positive impact on our lives than popular superstitious faith.

Stephanie
5 years 3 months ago

While we are all grateful for the time and energy Mark and others have put in to educating the public on human health, the great thing about this community is that it feels legitimately egalitarian. Many people have taken the basic principles and churned out their own form-fitted life-style approach, so there’s no need to treat any of this as gospel. It’s a constant work and learning experience in progress.

Kudos to you and your wife for demanding the best strategy for health and having the courage to redefine your approach to nutrition.

Brett
Brett
5 years 3 months ago

A sagacious assessment! Our story is only on mundane account among many, and we must have gratitude for the Mark Sissons of society whom take time to care.

Peg
Peg
5 years 3 months ago

I look foward to Friday success stories but this one did not resonate with me. “Brett” seems obsessive and very tightly wound, which made me sad reading his story. And submitting a photo of yourself posing in front of your Mercedes…. well ….. seems out of sync with the down to earth vibe this site and its followers seem to present. Just my two cents.

Gorm
Gorm
5 years 3 months ago

I agree with you Pegg.

peggy
peggy
5 years 3 months ago

plus MB has California plates… in Arizona?

PrimalGrandma
PrimalGrandma
5 years 3 months ago

I live in Arizona and ran round with out-of-state license plates for over 2 years before getting AZ plates. As long as my registration was still valid in my previous state, I didn’t worry about it. Plus people move around a lot back and forth—

Brett
Brett
5 years 3 months ago

American culture is enamored with cars – the MB in the photo is a full electric conversion, and hence, could be viewed as more primal than the typical car in the sense it is not contributing to our carbon overload and its insidious impact on the health of humanity.

Ralph
Ralph
5 years 3 months ago

Except much of the electricity in this world is generated with coal.

Chris Sears
Chris Sears
5 years 3 months ago

Is that a tailpipe on the fully electric car?

NoSurf
NoSurf
5 years 3 months ago

I couldn’t agree more.

Melissa
5 years 3 months ago

+ 1

cTo
cTo
5 years 3 months ago

Signed

Stacey
Stacey
5 years 3 months ago

I have to agree. I didn’t take away anything inspiring from this “success”. Mark please post another truly inspiring success.

Brett
Brett
5 years 3 months ago

I am not there (at success) as yet in physical image, but the inherent is far more important to us – that is having found the correct and realistic path to genuine health and fitness. For those of us whom have been lost for some time, the sensation of findings one’s way is sublime!

HillsideGina
HillsideGina
5 years 3 months ago

Hate much? What does having or not having a Mercedes have anything to do with being down-to-earth or Primal?

Not all of can relate to the hard-core athletic lifestyle Brett and Beth had been living, but the point of the story is that it did not result in optimal health.

Get over the class warfare schadenfreude people.

Peter
Peter
5 years 3 months ago

Gina, in your opinion did the before pic reflect “un-optimal health”, as opposed to the after pic?

Annika
Annika
5 years 3 months ago

Schadenfreude is when you’re happy that someone else got hurt, emotionally or physically.

Envy would’ve been a better word.

kerrybonnie
5 years 3 months ago
I agree with Gina – people are getting really dogmatic about what kind of ‘success story’ they want to read, and they’re also being kinda mean… Brett, you are very different to most people here, but you’re still welcome! 🙂 Some people get off on pushing themselves to the limits of what is possible, while others prefer to sit and relax in their garden with a cup of tea and some wind-chimes nearby. I’m glad to hear you’ve loosened up your lifestyle a little, Brett. You say that you’re not nearly the success you’d like to be – I think… Read more »
WS
WS
5 years 3 months ago

Impressive story. Congratulations on your success. I have to say that something seems off to me especially in the second photo. That thirty pound, steel frame bike that doesn’t even have clipless pedals does not match up with being a competitive iron-man triathlete nor for taking “100 mile recreational rides”. I have to assume that’s not your training or racing bike because there’s no way you could ride that thing 112 miles and be competitive. I hate to be a hater, but that’s too obvious to not point out.

April
April
5 years 3 months ago

What? I personally would assume that someone so dedicated to triathlon has SEVERAL bikes. Using a heavier bike is great for casual rides. Plus, you can get into all sorts of debates on the merits of steel frames. And kick stands and pedals are really useful if you’re taking a day trip where you may want to stop and not have to lay your bike down, clop around in bike shoes, etc. At any rate, he’s not wearing one of his probably many tri suits so it makes sense that he’s not taking his race bike out for a spin.

WS
WS
5 years 3 months ago

Sorry, but no serious triathlete I know has a bike even close to that regardless of what type of rides they may go on. Just sayin. Something’s off.

Brett
Brett
5 years 3 months ago

No disrespect to our “weight weenies” but I’ve gratefully put my frail and dangerous 18lb carbon tri-frame behind me forever, and this is a great attribute of embracing a PB lifestyle transition!

Rich
Rich
5 years 3 months ago

Actually, where I live in northern New England, a lot of us serious cyclists and triathletes own mtn bikes, which are pretty heavy, to ride outside during the winter. Nice not to worry about frost heaves, downed branches, etc. which plague our roads in the winter. Plus, the extra weight makes the hill work that much more effective, and you can get a better workout in shorter time, which means less time in the cold and wind!

Greg
Greg
5 years 3 months ago

Looks like a girls bike

wes
wes
5 years 3 months ago

From K Mart. Just saying. Not a bad thing but if you’re into bikes (tri) and nice things (mercedes), one might have a nicer heavy load bike

heather
heather
5 years 3 months ago

Is this real life story for real? Maybe it is sincere and just a little over the top (in which case my apologies for doubting), but I can’t help but wonder if it is meant as satire…

Martin
Martin
5 years 3 months ago
That’s exactly what I thought. This story would make sense as April’s fools. Ultimately, what we are doing is supposed to improve the quality of our lives. Fretting all day long about how to best achieve this leads to a miserable life. You have to look at the bottom line. You might have gained some years (which is actually doubtful, psychology plays a role as well, after all), but at what cost? Eating only 100% foods from your own garden and drinking only water from your own well? Not that there’s anything wrong with that in itself, but again, if… Read more »
Kathy
Kathy
5 years 3 months ago

Totally agree! I love reading these stories on Fridays and often forward them to the people I coach on nutrition. But this story does sound like a satire with all that business about eating only beef fat all day and eating and drinking 100% from your own well and garden. Eating nothing but beef fat isn’t even primal or what Mark teaches. Mark encourages veggies and protein. I thought Brett looked ill in the second photo. I wonder if Mark and his team fact-check to make sure people who submit stories are for real? I’d love to know, Mark!

Frederica Bimble
Frederica Bimble
5 years 3 months ago

LOL – without a doubt. It just sounds completely obsessive and not to be encouraged.
If not the obsession with “perfection” then some other obsession.

Brett
Brett
5 years 3 months ago

Please allow me to contribute here, so as no one is even remotely mislead, of total daily calories, beef or other animal fats comprise approximately 60% of our daily total. Fat comprises our primary fuel. The significant point is that fueling on carbs is health destructive, while fueling on high quality fat is health developmental. Thank you Mark, for clarifying this high profile nutrition matter!

gman
gman
5 years 3 months ago

High five…

Tomasz
Tomasz
5 years 3 months ago
Training for and competing in marathons is brutal and does deserve the label ‘chronic cardio’ and yes it will make you unhealthy sooner or later. It’s great, guys, that you quit it. I did so myself a few years ago and never look back. But competing in marathons is not exactly the same as endurance running. Once a week I go to the woods and run for 3-4 hours (I also do sprints once or twice a week). Would you call it ‘chronic cardio’? You would be wrong – before each such run I eat only fat (coconut oil), stay… Read more »
Brett
Brett
5 years 3 months ago
Tomasz, Your weekly endurance run, which you fuel on coconut oil, are a monumental achievement, that Beth and I have only recently arrived at. It took us a great deal of time and struggle to overcome the dependency on carbohydrate fueling. For us the initial transition to fueling on fat seemed to involve a lot of acid related pain and discomfort in the muscles. Initially we made the error of trying to maintain regular endurance running fueled on fat, well before we had achieved the biological adjustment to comfortably fueling on fat rather than carbohydrates. Perhaps a bit similar to… Read more »
heather
heather
5 years 3 months ago

Okay, after rereading this, there is no way this is a serious story, although I don’t know who is kidding whom. Beef fat as their only fuel source and custom processing of already naturally purified deep well water as the only beverage?

Martin
Martin
5 years 3 months ago

which also means, you can’t have a social life outside your own estate. Unless your bring your own beef and water to vacations/parties etc..

Harry
5 years 3 months ago

Mark,

You deserve every one of the adjectives.

I too am troubled by the photos. I would love to look like the first one. The second one looks like the zombies I see at running events.

Anais
Anais
5 years 3 months ago

Congrats Beth and Brett and thank you for sharing!
I cannot help but note that (as you were before on your endurance training) you are a 100% focused, this is great, but why do you need to take absolutely all your fuel from beef fat? Isn’t it a bit too much?
Not sure Mark would recommend that: balance and diversity in the source of fat seems to make sense to me? Mark, Would you cook only with beef fat ? Beyond the survival of tastebuds, is there no reason to keep coconut oil, butter or olive oil in the mix?

Arty
Arty
5 years 3 months ago

I think it’s an obsession about body image rather than an obsession about health.
The ‘love handles’ (which I don’t see anywhere in the “before” photo) seems to be the focus of this entire story.
They found the cheats to finally get rid of the 1 thing that’s plagued them their entire life. Basically, they’ve switched from carbs to fats as a source of fuel…but continue the chronic cardio it seems.

Gorm
Gorm
5 years 3 months ago

That was my thought exactly when I read the story.

Rhys
Rhys
5 years 3 months ago

My entire family is addicted to chronic cardio and it is so frustrating. I just try to tune it out and not worry, but sometimes I just get angry that they are so stubborn and won’t change their lives for the better.

JD
JD
5 years 3 months ago

This guy looks FAR healthier in his before photo than his after photo. Anyone who looks at the before photo and thinks “there’s a 55 year old who needs to lose weight/inches from his waist” is crazy. I think this is the story of what a lifetime of food obsession/anorexia will do to you.

Harry
5 years 3 months ago

+1

ObligateCarnivore
ObligateCarnivore
5 years 3 months ago

I don’g believe it. Mark, you sure? Beef fat as only source of fuel????

Lee
Lee
5 years 3 months ago

Brett, how did you achieve those legs? Awesome! Was it only high reps of bodyweight and sprint cycling? Or have you been using weighted exercises?

Brett
Brett
5 years 3 months ago

I did regular intense strength weight training for 30 years, i.e. full squat sets of 3 to 6 reps with 400 lbs +. Remarkably, I do not think those years of heavy training yield any measurable benefits today. I now train one muscle group once a week with modest intensity, mostly in accordance with PB theory.

Shaun
Shaun
5 years 3 months ago

I call shenanigans.

Mark Sisson
5 years 3 months ago
People commenting here might want to step back a moment and see this story for what it is. From what I read, it’s about a couple that take their health VERY seriously. (I can relate.) A couple that desperately want to do the right the thing. A couple that will go to extreme measures to achieve optimum health and wellness. And it’s a type of couple (and a personality type) that I hope the Primal Blueprint messages reaches. Part of the PB message is that wellness doesn’t require overworking your body and extreme behaviors. That rest, play, down time, stress… Read more »
Tim
Tim
5 years 3 months ago

It is certainly unique, Mark. But is it true?

cTo
cTo
5 years 3 months ago

Ok, I can see this point, that “the message” needs to reach such ultra-obsessed people as much as it does the couch potatoes.

hmm...
hmm...
5 years 3 months ago

sorry. still don’t buy it.

i get what you’re implying. one can look great from the outside and feel like dying on the inside. i get it.

but this guy *still* seems to be confused about his body image.

this smacks of an ED.

hmm...
hmm...
5 years 3 months ago

…or some kind of continuing orthorexia.

morgan
morgan
5 years 3 months ago

+1 to the orthorexia

Brett
Brett
5 years 3 months ago
My before body image may not be disparaging on general American standards but the point we were aiming to convey is that this perception is a hoax, just as is much of the popular perception of what underscores genuine health and fitness. The western cultural influence as it pertains to health and fitness misconception is powerful. I’ve resided most of my life in China, where subscription to intense endurance exercise is culturally viewed as foolish and harmful, yet having emanated from the west and its culture it still took me much of my life to grasp reality, and I probably… Read more »
Tim
Tim
5 years 3 months ago
Mark, I find this information absolutely invaluable to the amount of people I come into contact who are cardio addicts, endlessly working day after day mile after mile for what they think is good for them. This article proves yes you can have an amazing looking body doing this type of workout regime over and over and over, but still not be healthy!!! For Brett to say they became Pre-diabetic is testimony to the high carb low fat lifestyle!!! Primal/Paleo will reverse that…I am proof!! I will be submitting my own success story by this time next year!! I have… Read more »
Grokette
Grokette
5 years 3 months ago

I have to agree with the others who are questioning this post. Something just doesn’t seem…right.

Mark Sisson
5 years 3 months ago

I had a good deal of back and forth with Brett via email and while anything is possible I got the impression from our correspondence that he was sincere and his story was genuine. To the extent that I am able, I attempt to verify the legitimacy of each success story submission, but of course, some level of trust comes into play. I’ve contacted Brett and hope he’ll chime in here on the comment board to clarify any questions you may have. And if he does I hope and expect he’ll be greeted with support rather than cynicism.

Annika
Annika
5 years 3 months ago

Let him know I want another picture with a SMILE 🙂

Peter
Peter
5 years 3 months ago
“Part of the PB message is that wellness doesn’t require overworking your body and extreme behaviors.” Eating nothing but beef fat and water is not an extreme behavior? Sorry Mark, but this article completely brought me down today for some reason. From reading the comments, it is apparent that the “appeal” for this before/after story is very limited. Your hope that it gets the message to “this type of couple” is the best you can hope for with this one. My read on it is that the vast majority of your readers were very turned off by it. Not to… Read more »
Mark Sisson
5 years 3 months ago

As Brett clearly states, he’s only been Primal for a short time and he is clearly in a transition phase.

If this post wasn’t quite your speed there are numerous other success stories that may speak more personally to you:

http://www.marksdailyapple.com/category/success-stories/?submit=view

Brett
Brett
5 years 3 months ago
There has been some very helpful comments provided here regarding the merit of fueling on beef fat – which is an item we are enthused about! Some of our readers can readily grasp the merit, but for those that are finding the benefits to be somewhat nebulous, I explain that it is vitally important to qualify “beef fat”. We harvest beef fat from steers that have free ranged exclusively in Arizona’s Sonoran Desert. In relative terms, this provides the healthiest fat source one can find, given that there is virtually none of the common toxins found in most of the… Read more »
Peter
Peter
5 years 3 months ago
Hi Brett, I know I am enjoying your feedback very much, I hope others are as well. The feedback certainly was somewhat reactionary for the most part, including myself to some degree. Probably better to think and wait before writing, as with most things. First of all, I agree with you on drinking water. People blindly drink whatever there municipality tells them is “safe.” I for one live in Park City, UT, where one would think the water would be fresh, clean mountain water. Unfortunately, most of it instead is derived from snowmelt that runs through old mining tunnels…which are… Read more »
Brett
Brett
5 years 3 months ago
Peter, Congratulations on your discernment regarding our drinking water supply – unfortunately the blatant reality is that its very difficult to find water in either synthesized or natural forms anywhere in America that is not at least contaminated with arsenic. You raise an excellent insightful question about fueling on fat. This must be a major concern for many of us making the PB transition. Probably to proceed with confidence we must really research the valid scientific data as referenced by Mr. Sisson and others. One issue is that you may find very elevated lipid test results subsequent to beginning your… Read more »
Robin
Robin
5 years 3 months ago

Amen to that Mark! Too many haters today… 🙁

conrack
conrack
5 years 3 months ago

Oh MAN!! These comments are a hoot! *Way* funnier than the letter, Mark should make this a regular feature, Serio-Comic Funny Friday!!

I disagree with the hate haters hatin’ the hate. Nothing like a good ol’ Grok style paleo ass kicking to relieve people of their arrogant puffery.

Primal Palate
Primal Palate
5 years 3 months ago

Your body clearly evolved into a skinny fragile skeleton by doing life long chronic cardio.

There was a test done back in the 40’s on 2 (i think german) men, Twins. One was told to do heavy lifting growing up and the other to use cardio. After a few years it clearly showed 2 different body types even though the twin boys started out with the same body frame.

Congrats on discovering the primal lifestyle 🙂

I need another photo…one with a smile.

Dennis
Dennis
5 years 3 months ago

Huh?

Johannah
Johannah
5 years 3 months ago

Where’s the beard?

Reiko
Reiko
5 years 3 months ago

LOL!

Sam
Sam
5 years 3 months ago

This article is ridiculous. Using simple words and sentences is always more effective in getting a message across.

Tim
Tim
5 years 3 months ago

Yes, it reads like a “Personal interests” section in a CV, which makes me suspect that it is fictional.

People find it easier to mislead, exaggerate and stretch the truth in formal rather than personal writing. This piece is written in a very stilted, formal style and almost entirely in the third-person.

Brett
Brett
5 years 3 months ago

Yes, I somewhat agree, yet I’ve been more interested in organic gardening (since migrating to USA from China in 2008), than in developing colloquial American literary style – ha!

HankT
HankT
5 years 3 months ago

This “story” just does not seem legit to me …

Sam
Sam
5 years 3 months ago

This story is nonsense. Mr Sisson must have swallowed a thesaurus when copying and pasting the weekly success story this time.

Timothy
5 years 3 months ago
Brett, thank you for sharing your story. It’s amazing to see the possibilities for primal living when resources are unlimited. Living on a pristine farm with several hundred pounds of beef in the freezer sounds pretty close to paradise to me. I hope you can share this bounty with your friends and family and improve their lives, as well. The praise for Mark is appropriate and well deserved. For some people, Mark may be just a bright star in the paleo constellation, but for me and many others he is something like a savior. Whether he’s helping lifelong cardio addicts… Read more »
Dragonfly
Dragonfly
5 years 3 months ago

Well said!

Brett
Brett
5 years 3 months ago

Amen – much gratitude to Mr Mark Sisson!

kerrybonnie
5 years 3 months ago

Couldn’t agree more – Mark is the kind of person who makes me glad to be human.

Queno
Queno
5 years 3 months ago

As a newbie to this site, I can say unequivocally that this “reader story,” is off-putting. For Brett and Beth’s sakes, I hope this is someone out to satirize the primal lifestyle.

Anne
Anne
5 years 3 months ago

I agree with the other posters — “Beef fat is our soul [sic]source of fuel” ?? Really??? You realize that sentence means that this is ALL you eat?

Opies
Opies
5 years 3 months ago

Give me a break..this is really a guy who is in his 50s??????

Harry
5 years 3 months ago

The second photo, yes. The first, no way.

PrimalGrandma
PrimalGrandma
5 years 3 months ago

This guy could most definitely be in his 50’s in both pix. Where in his fifties – 51 or 59?- is a legitimate question, but good grief, people, 50’s just is NOT that old.

Peg
Peg
5 years 3 months ago

Absolutely! I turned 50 this year, and I’m convinced that 50 is the new 30….And that’s my story and I’m stickin’ to it!

PrimalGrandma
PrimalGrandma
5 years 3 months ago

I’m almost 67 and DH just turned 80 – we could both run circles around most of the people in this forum. Well—DH could for sure…..

Harry
5 years 3 months ago

The phrase “fueling exclusively on fat” makes it sound like they eat nothing but beef fat. I think he is just saying that they run on that instead of high carbs, not that it is all they eat. Take this sentence: “For example, we presently live on our own sustainable organic farm, where we produce 100% of our own food requirements under exacting plant and animal raising protocols.” Note the word “plant.”

John
John
5 years 3 months ago

Organic beef farm in the arizona desert? 100 mile recreational rides and you’ve quit chronic cardo? Yea, calling BS on this one. It’s just weird.

John
John
5 years 3 months ago

Additionally, if you download the photos and look at the metadata (Right-click > Properties > Summary > Advanced), it looks like both photos are from 2008?

What’s going on here, Mark?

Mark Sisson
5 years 3 months ago

The photo extension doesn’t say 2008. MDA2008 refers to the folder these photos are stored in on photobucket.com and has nothing to do what he titled the photos. In fact, he titled them:

Brett2009prePBstrugglingwithexcessbodyfatanddecliningfitness0

BrettearlyinPBtransition019

Peter
Peter
5 years 3 months ago

He named the photo “strugglingwith excessbodyfatanddecliningfitness”? The before photo?

That tells it all. This person has some serious body image issues, unfortunately. I am sad for him.

Mark Sisson
5 years 3 months ago

In that case, perhaps some words of encouragement?

Brett
Brett
5 years 3 months ago

Peter,

The before photo does not illustrate the health hazardous (visceral) fat that I referred to in titling the photo “struggling with excess body fat”. The main intended point of the photo was to convey that the western stereo image of what constitutes genuine health/fitness, cab be, and often is, specious.

Erin
Erin
5 years 3 months ago

I live in the Donoran desert, and I can tell you for a fact that there are several companies that raise free range cattle. A lot of cattle is “brush fed.” we buy it at the local farmer’s market.

Erin
Erin
5 years 3 months ago

Ummm…Sonoran. Not used to the iPad typing yet 🙂

Andy
Andy
5 years 3 months ago

I agree. This is most definitely a joke.

By ‘transformation’ the man in the picture goes from ripped to emaciated.

A 100% beef fat diet… right!
I think I’m going to dedicate my life to a ‘false and harmful prophecy’ now, sounds like fun!

Annika
Annika
5 years 3 months ago

Hey, at least now we know how to get super skinny? LOL

Eat more fat people!

Jen
Jen
5 years 3 months ago

“our daily regimen consisted of 6 to 8 hours of training” not even pro’s without jobs train that much. I say BS.

Amateur w/o a job
Amateur w/o a job
5 years 3 months ago

I can see six hours being possible. During the summer after my junior year of high school, I spent six hours a day in physical activity. Two hours lifting, one hour doing cardio (exercycle, stairmaster, rowing machine, etc.), and three hours playing some sort of sport (raquetball, volleyball, swimming). Rinse, wash, repeat for a summer of fun.

April
April
5 years 3 months ago

However, Chinese middle school students (in China) will spend each day of their summer break studying at home, for basically the entire day. The culture of dedication and repetition is much different than the states. For someone who spent most his life in China, the story makes a lot more sense. The writing style does too.

Fern
Fern
5 years 3 months ago

I hate to say it but I also think this is BS. The whole story seems off to me, sorry Mark but I really think you got this one wrong.

tootsie
tootsie
5 years 3 months ago

This particular story seemed at bit less than credible to me. Brett seems to have gone from extreme to extreme. I don’t think what he describes in terms of diet really corresponds to much of what I have learned on the Primal Blueprint either. With all due respect, was this “success” story fact checked at all? And since we saaw two pics of Brett, I would be curious to see a picture of his partner Beth. I am curious to see her success story as well.

Harry
5 years 3 months ago

None of this takes away from the fact that the description of Mark is 100% accurate.

Peter
Peter
5 years 3 months ago

Not to mention Mark looks great, healthy, vibrant in his pics…and obviously from his writings, enjoys life immensely.

The pics of Brett, esp the second one, don’t look that great to me, compared to Mark. And his writing does not indicate any joy/fun/pleasure in his life…only a scientific obsession with getting to 0% body fat.

KM
KM
5 years 3 months ago

Is that Charlie Sheen in the first picture?

heather
heather
5 years 3 months ago

Ha! I had the same thought!

Arty
Arty
5 years 3 months ago

OMG, I knew it!

ObligateCarnivore
ObligateCarnivore
5 years 3 months ago

I revisited the posting and scrolled through, swearing that the guy looked an awful lot lie Charlie Sheen. And I am not the only one!!!

Joseph
Joseph
5 years 3 months ago

I’m very skeptical of this, and think it was written by Mark or a member of his team. The language used, content, views, etc. It’s all very suspect.

I like browsing the forums here and reading Mark’s latest posts, but the Friday success stories are sometimes (not always) suspicious.

I’d like to see a shorter more believable story next week. Prefereably with photo’s, but that’s not as important as an authentic story.

Fern
Fern
5 years 3 months ago

I don’t think Mark wrote it, but I do think its fake as hell, and I think Mark knew that before he posted it but did it anyway. If Mark didn’t know it, then maybe he should read it again because it screams “FAKE” to me…

Peter
Peter
5 years 3 months ago
While I HATED the story and found it depressing as Hell (to the point of questioning…just for a moment…my interest in PB), what do you all think is fake. The pictures are certainly real. What would be the point of someone crafting this story from fiction? I think a before/after showing a 275 lb person transforming to look like the second picture, would be more suspect. Which is why a lot of other sits like Body For Life would have people holding newspapers in their Before/After pics to validate them. I think this is 100% real…just depressing. And if Mark… Read more »
Andrea
Andrea
5 years 3 months ago

I agree there’s something fishy, but Mark is too successful to post false stories that he has written himself. From what I’ve read about him he has more integrity than that. If the story is made up or exaggerated, I would say he was fooled as well.

Jenny
Jenny
5 years 3 months ago

True enough, just one look at the Before and After Pics thread will show you there are plenty of success stories. There’s no lack of material and no reason to lie about it (for Mark, dunno about the submitter.)

Matt
Matt
5 years 3 months ago

What a sad, unhappy life that couple lives. They seem to be looking for what only Christ can fill.

lyra
lyra
5 years 3 months ago

That’s what I was thinking, too. Except I would suggest the Peace Corps or some kind of volunteer work to get them out of their own heads for awhile.

liz
liz
5 years 3 months ago
I appreciate that everyone is entitled to their own opinion but how something as positive as Success Stories can be brought down by the negative comments. As far as I see it, everyone who visits MDA is on a journey of some kind and while that connects us, each of us need to understand that we each journey from a different place & have seen different places along the way. I always saw MDA as a place where we don’t judge, constructive critisism on occasion perhaps but not judging. I just think that some opinions should be thought about before… Read more »
Joseph
Joseph
5 years 3 months ago

I don’t mean to offend. Just saying I’m suspect, as many other posters are.

If Brett and Beth are out there reading this, I’m sure they’re not bothered what I, or anybody else thinks, considering that they’ve reached their full potential.

Why would a comment get them down?

honeybee
honeybee
5 years 3 months ago

Yes, Joseph, you got that right! They’re much too narcissistic to be offended!

This was one creepy article.

Tim
Tim
5 years 3 months ago

This personal journey is like a guy telling you that he went to Atlantis for his vacation.

cTo
cTo
5 years 3 months ago

Yeah, what irks me the most is that the whole scenario just feels like he’s bragging. Bragging about how fit he and his partner are, bragging about how dedicated they are, bragging about how extreeeeem they are, and then it was finished with a photo of him posed gratuitously in front of a Mercedes and I laughed out loud.

It’s cool you’re on a journey, but…don’t be a jerk about it.

Brett
Brett
5 years 3 months ago

cTO

We contributed a lot of years on our incorrect and harmful pursuit of health/fitness, and therefore feel more so as failures and do not sense any accomplishment to be boastful of. A major issue of adjustment for us was coming to terms with our failure.

peggy
peggy
5 years 3 months ago
Nicely said… The more I think about it, the more it this all reminds me of the old Rula Lenska shampoo commercials; “don’t hate me because I’m beautiful” So they made smart investments & could “retire” before they reached the age I am at now (at 51 I realize I will never be able to retire…) good for them! They were addicted to chronic cardio & are learning to overcome that addiction. Ya, maybe alot of this smacks of fiction, but that’s because we haven’t had that life. Maybe it really is 2 people trying to overcome some OCD workout… Read more »
Peg
Peg
5 years 3 months ago

Rula Lenska! Now that’s a trip in the Way Back Machine! :o)

JD
JD
5 years 3 months ago
When somebody claims they were unhealthy, and cites “symptoms of the currently well recognized metabolic syndrome (namely excess of waistline body fat)” I think it’s reasonable to look at their picture and gauge whether they exhibit said symptom. If you think that before pic is a guy with excess waistline body fat, then I am 100% justified in judging your opinion as well. And frankly, I think it’s imperative that we DO judge and question. If he thinks his 6 percent body fat (or whatever it is) is too high, he needs professional help. He’s anorexic. It’s in this guy’s… Read more »
Brett
Brett
5 years 3 months ago
JD You make a reasonable suggestion here in that we may well consider the role of psychological disorder in any of our health related concerns. In our particular case, the hypothesis of psychological disorder and our health deterioration being perhaps more imagined than real simply doesn’t hold up if one examines facts such as, stability/sanity in other areas of life (career, education, marriage, social activities, financial security etc,) and very importantly, concrete medical test results. The health problems we incurred as a result of intense physical long-term endurance training and the carbohydrate diet were real and profound. It was not… Read more »
Rae
Rae
5 years 3 months ago

Call me crazy…but this guy looks like he needs a good meal! I live in sport/health/weight obsessed Boulder, CO. I am 30 days Paleo, feel great, but this should not be about self obsession. Live life a little 🙂

frank
frank
5 years 3 months ago

Who gives a shit if its fake…its still a funny story! And the pricipes are there!

TinaC
TinaC
5 years 3 months ago

Take away the body in the first photo and he looks like Charlie Sheen. Anyone else see it?

Andrea
Andrea
5 years 3 months ago

yep. he looks just like Charlie Sheen- if Charlie Sheen was in shape. haha

francois gamache
francois gamache
5 years 3 months ago

Haha i do! Maybe its his brother

Timothy
5 years 3 months ago
I’m surprised at the hostility of some of these comments. Not to be cynical, but perhaps it has something to do with our human tendency to sympathize with those who are in worse shape than ourselves, physically and financially, and to feel much less generous towards those who are in the opposite position. There are a lot of primal virtues, but there are primal vices too, among them envy. I think Brett was brave to share a story that many folks have a hard time relating to, and to admit that he spent decades of his life in error. Before… Read more »
Joseph
Joseph
5 years 3 months ago
Reason leads me to criticize – I’m not envious of Brett or Beth. To have a skeptical, even critical personality, is simply just healthy self defense. We developed our skepticism because, in the words of George Carlin.. life in this country is about a whole lot of BS that needs to be detected and avoided. There are too many people that will take advantage of you if you are not able to see their intentions. Skepticism helps you see the intentions behind the actions. Most of us here are natural skeptics. If we weren’t, we would never have suspected flaws… Read more »
Timothy
5 years 3 months ago
I understand that we’re all skeptics, and it’s natural to question things that don’t make logical sense. But I don’t see anything in Brett’s story that’s more implausible than the usual success story. Then again, perhaps I’m not looking carefully enough. If your own reasoning leads to different conclusions, then by all means, criticize. But consider. When we read stories of obese people becoming fit on the PB, we never see comments like “oh, he’s obviously on steroids”, or “she must have starved herself to get that thin”, or anything like that. We give the storyteller the benefit of the… Read more »
Angela P
Angela P
5 years 3 months ago
I agree 100%. I would LOVE to have the time to be active all day, every day. And although many people can’t relate to the changes he had to make in his exercise regime, it does not mean they were any easier to make. How many of us struggled big time giving up foods like pizza? They didn’t. How many of us struggled to give up our long morning run and adapting the intense exercise regime we’ve followed for decades? Had to admit, as an exercise/fitness/health fanatic, that we were wrong… for decades? I certainly didn’t, but I can’t imagine… Read more »
Bookstorecowboy
Bookstorecowboy
5 years 3 months ago

Mark, I believe the pop-culture phrase that applies is “You just got punk’d!”

Better take this one down.

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