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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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October 19, 2016

The Benefits of Caloric Efficiency (and 10 Ways to Achieve It)

By Mark Sisson
52 Comments

X Benefits of Caloric Efficiency (and How to Acheive It) in lineWe really like to eat. We choose restaurants based on portion size. We work out just to increase our capacity for guilt-free gluttony. And even when we don’t actually like it, we still want it because the food industry employs experts in brain hedonic processing to engineer food products your brain literally cannot stop craving. As Louis CK put it, we don’t stop eating when we’re full, we stop eating when we hate ourselves.

I’m not immune. In college, they called me Arnold, after the pig from Green Acres, because I could (and did) out-eat anyone. Linebackers 1.5x my size were no match. I love food, but I’m not interested in cramming as much food as I can get away with. Not anymore.

I’ve mentioned the concept of the minimum effective dose before, or the smallest dose that provides the desired outcome or effect. This applies to exercise, to sunlight, to carb intake, and to calories in general.

It is this caloric efficiency that describes my goal for the last dozen years: How little can I eat and retain or build mass, have optimal energy, never get sick and still NOT GO HUNGRY?

There are some obvious reasons to strive for caloric efficiency.

  1. It’s expensive, especially if you eat high-quality food like pastured animals and organic produce.
  2. It’s wasteful. We can eat 4000 calories a day, but should we? It won’t last forever, especially if it’s the quality food described in the previous point.
  3. It’s unnecessary. While I could eat 1000 more calories and probably stay as lean as I am (and perhaps even gain more muscle), I can’t come up with a good justification for doing it. I’m happy, fit, and productive already.

But maybe the biggest reason to achieve caloric efficiency is that caloric restriction has the most support in the longevity research literature, with even a 10% calorie reduction having a powerful effect on mortalityOnly the way most people do it—by limiting protein so much that you waste away and fail to complete a single pushup, restricting everything delicious, leading an ascetic existence, losing your sex drive, obsessing over everything that enters your mouth—doesn’t appeal to me.

If I can eat less food and feel satiated, not feel restricted, stay active, maintain and even improve my fitness, look good naked, remain productive, and quite possibly live a little longer—why wouldn’t I give it a shot?

Sounds pretty good to me. Okay, so how can we make it happen?

1. Become a fat-burning beast

When you’re able to tap into your own stored adipose tissue for energy between meals, you don’t need to snack. You’re not hangry because it’s 2 PM and the break room donut box is empty. You just coast along until your nutrient-dense dinner, smoothly evading high-calorie, low-nutrient junk food.

2. Get your sleep

The sleep deprivation epidemic is one of the primary causes of our junk food addiction. If that sounds ridiculous, get a load of the research showing that the brains of sleep deprived humans are more susceptible to high-reward junk food.

3. Limit refined fats, emphasize nutrient-dense fats

Don’t choose highly refined avocado oil, choose virgin avocado oil. Pass on the pale olive oil and spring for the murky green stuff. Get red palm oil instead of refined palm oil and yellow grass-fed butter instead of butter the color of chalk. If you want to thicken a sauce, stew, or curry, toss and stir in a couple egg yolks after turning off the heat.

This stuff matters. Avocado oil has a slew of benefits, EVOO has reams of literature support, red palm oil is the single best source of vitamin E (and the CoQ10 doesn’t hurt, either), and grass-fed milkfat has superior metabolic effects to corn-fed milkfat. I don’t have to list the virtues of egg yolks, do I?

4. Avoid refined sugar

If you need to add sweetness, choose a sweetener that gives back. Honey? Provides a broad spectrum of low dose micronutrients. Blackstrap molasses? Full of calcium, magnesium, and potassium. Maple syrup? Loaded with manganese. Date paste? Rich in polyphenols and fermentable fiber. Even the completely processed sugar substitute xylitol offers protection against cavities that regular sugar doesn’t.

Any infusion of sucrose, glucose, and fructose has its downsides, but it’s better if it comes packaged with phytonutrients, pollen remnants, and discarded bee limbs.

5. Choose better carbs

Say you want to eat some “carbs.” Maybe you’re refiling glycogen or something. What’s the better choice? Which provides tons of other nutrients you need in addition to the carbohydrate?

A potato starch pancake or a baked potato?

A bag of gluten-free pasta made of rice flour that cost you $8, or a serving of sprouted wild rice cooked in real bone broth?

A scoop of waxy maize in the shake or a half cup of (dare I say it?) black beans?

It all boils down to playing with the margins. Getting little wins where you can.

6. Eat your plants

Most fibrous, green, leafy, and/or brightly-colored fruits and vegetables are basically non-caloric. The carbohydrates are negligible (you probably use more glucose digesting non-starchy vegetables than they contain) and they’re inherently self-limiting; you can’t stuff yourself on greens. No one is carbing up with a salad bowl full of a couple pounds of steamed kale before a race, unless it’s a race to the nearest toilet. The higher sugar fruits can add up, but even those are hard to overdo unless you’re slamming peach after peach.

Yet they’re incredibly dense with micronutrients.

7. Try cheat days

A cheat day or meal is a release valve. By setting aside a day every week or two to eat whatever you want, as much as you want, it’s easier to eat more sensibly and efficiently during the rest of the week.

8. Focus on eating enough protein-rich foods first

For several reasons this is important:

Protein is the most satiating macronutrient. Research shows that higher protein intakes induce the most satiety and promote inadvertent calorie reduction, both of which are necessary to attain caloric efficiency.

Adequate protein protects against diet-induced muscle loss. This is particularly relevant for CRONers, who tend to waste away on their journey to immortality.

Protein-rich foods are the most nutrient-dense. Think of liver, eggs, wild salmon, sardines, oysters, mussels, and steak and you’re thinking of some of the best sources for iron, zinc, vitamin A, B-vitamins, omega-3s, copper, choline, manganese, and plenty of others. Even the most protein-dense plant foods—legumes—are extremely rich in micronutrients. Just make sure you focus on protein-rich foods rather than protein. Protein powder is certainly an effective tool, but it should never be the basis of your diet.

9. Set up an account with a food tracking app or website, track your 30-odd most common foods, and determine their caloric efficiency

Everyone’s ideal “caloric efficiency” diet is unique. Figuring out the caloric efficiency of the foods you already eat will help you structure your diet better than I could. Aim to fill those RDAs.

10. Survey the list of supplemental Primal foods and aim to eat them regularly

A couple years ago, I wrote a list of the most important “supplemental foods” that any Primal eater should be including:

  • Egg yolks
  • Liver
  • Seaweed
  • Turmeric
  • Bone broth
  • Bone marrow
  • Shellfish
  • Aged cheese
  • Natto
  • Small whole fish
  • Red palm oil
  • Brazil nuts
  • Purple or blue foods like berries, purple sweet potatoes, and vegetables
  • Fermented food

Because they’re so nutrient-dense, you don’t need to eat them in huge amounts. In the case of certain ones like Brazil nuts, liver, and turmeric, you probably shouldn’t eat them all the time because you risk overdoing certain critical nutrients (selenium, vitamin A, and hormetic polyphenols, respectively).

I also wrote another post on important Primal foods, with some repeats and a few more specific recommendations. 

So that’s about it, folks.

What do you think about caloric efficiency? How do you strive to make your diet more efficient?

Thanks for reading.

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52 Comments on "The Benefits of Caloric Efficiency (and 10 Ways to Achieve It)"

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Diana Fitts
9 months 30 days ago
As a runner, I often think about how I can get the most calorie and nutrition bang for my buck. Especially following long runs, my grocery bill can be astronomical if I don’t think critical about how to meet my caloric needs in a sensible way. While I love blueberries, I can buy an avocado for half the price and also achieve a higher nutrient density. In my blog, I urge runners and athletes to be self-aware of their choices. It’s ok to choose foods that aren’t calorie efficient if that’s not the intent of the meal or occasion. There… Read more »
Shary
Shary
9 months 30 days ago
This is a good article for those who aren’t quite up to speed on nutrient-dense foods. One thing I’ve discovered about eating Paleo, even doing 80/20, is that food in general is no longer my favorite hobby. It’s more a case of eating to live well rather than living to eat. That automatically shrinks the food budget since I stick with the basics and no longer buy snacks and non-Paleo items. Here in landlocked Colorado, good seafood will break the bank if you eat it very often. A way around that is to buy canned fish, such as Alaska salmon,… Read more »
Becky Davis
9 months 30 days ago

“you can’t stuff yourself on greens”
I disagree…it’s ridiculous the amount of carrots or seaweed I’ll eat in one sitting if I’m not paying attention 🙂

VeeJay
9 months 30 days ago

Neither is true “greens”, though.

Clay
Clay
9 months 30 days ago

I think I may have a separate stomach just for salad. I can eat what appears to be an unlimited amount…like three bags of Trader Joes butter lettuce, mixed baby greens and baby kale in one giant steel mixing bowl with a half a cup of black beans mixed in. It seems to just compress into nothing. In a good french/california restaurant, I won’t even blink at ordering three different salads if they are all tempting.

Elizabeth Resnick
9 months 30 days ago
I still remember that list of supplemental foods…I eat everything on it except the natto and aged cheese. At that time I had not actually consumed bone marrow, but I do now! I love the feeling of being calm and focused and just not wanted food when I am consuming enough quality fat and protein. Although fat is more calorically dense than any other macronutrient, I feel I consume fewer calories over all when I am eating enough fat because it keeps me satiated for so long. These are all great tips…still working on the sleep thing! (And I know… Read more »
James
James
9 months 30 days ago

Excellent post. I’m all about the minimum effective dose and this makes perfect sense.

Grey
Grey
9 months 30 days ago
Anyone else out there fret that their appetite is just too big? I don’t think I’m talking about eating too much exactly, as my abs are quite visible, and more so now that I’m primal. I’m tall, but even compared to other tall people I’ve always had a big appetite, pre-primal and now primal. Isn’t a big appetite a way of saying inefficient? Even after adjusting for her being much shorter, female, and less active than me, my girlfriend’s tiny single servings astonish me. Isn’t that another way of saying her system is efficient? During my three decades as a… Read more »
His Dudeness
His Dudeness
9 months 30 days ago

My appetite is still there from the old, fat days. I’ve found that when I eat even the smallest amount of processed carbs, or even fruit, I become a bottomless pit for any and all food. But if I start with a large serving of protein and fat, I eat less and stop after a reasonable meal.

Clay
Clay
9 months 30 days ago
Unfortunately I’ve found, now that I’m fifty, that my appetite is a little bit bigger than my caloric needs. So I have to consciously make little adjustments to keep my slim figure ;). That means making sure every calorie counts (nutrient dense) and accepting the fact that I’ll often be a little bit hungry for the rest of my life. The upside is that being a little hungry seems to create more focus and increase energy, and exercising on an empty stomach is amazing. But that’s just getting older. My nutritional needs are the same or greater than when I… Read more »
Shary
Shary
9 months 29 days ago

Actually, Clay, I really don’t get all that hungry. I can’t make it on nothing but bullet proof coffee, but food is seldom uppermost in my mind. In my case it probably is calorie restriction to some degree since smaller portions of nutrient-dense food are usually enough to satiate, even when I’m not eating strictly Paleo. I do hit the healthy fats pretty hard.

Grey
Grey
9 months 28 days ago
Thanks for this Clay. I often read and appreciate your comments [and thanks also to Mr. Dudeness above: I just started breakfast with shark steak before moving on to the carbs.] So Clay, whenever I’m done eating? Well “done” is relative. But anyway when I’m done-ish, for dessert I ask myself if I could now eat two, three, or four cheese sandwiches. I don’t eat them, but if I’m “full” I figure I could only eat two or three. Instead of real dessert I have a grass-eater’s idea of dessert. Or like I’m on a desert island fantasizing about food… Read more »
Clay
Clay
9 months 28 days ago

I like your prose. Entertaining and spot on. I too just started eating meat after 30 years of being a vegetarian…like literally two weeks ago. I was getting some soup at Staff of Life and for some reason had a craving for buffalo jerky. Something Ive never tasted. Anyway, it was delicious and I felt great afterwards. Next thing I’m devouring smoked turkey slices and black forest ham. And feel great. So no longer a vegetarian, but my diet will always be heavily veggie oriented.

Grey
Grey
9 months 26 days ago
Whoah, I’m surprised you shifted to flesh so recently. I mean, given that you’ve been on this site a long time. Do you notice whenever Mark mentions his extremely healthy but, after all, vegetarian, wife? My longterm goal is probably something peganish…the way I say it to myself is V+V, vegan plus viscera. Not there yet. And I remember Mark saying somewhere that he eats more greens than a vegetarian or something like that. Eating always feels intense and more than a little riven by sorrow when I understand how many creatures suffer for me, and of course the dying… Read more »
Amanda
Amanda
9 months 26 days ago
I find in the mornings, I can go until around 11am without eating (I do have coffee and cream). However, once I start eating…. then it’s all bets off! I just seem to want to eat forever! I have to really stop myself from over doing it with snacks in the afternoon after lunch. I notice too that everyone says how they don’t feel hungry for hours on end… up to 24hrs ++. That has never happened to me, I have a very good tooth, as the saying goes! I’ve been primal now for over 2 years, and my appetite… Read more »
Andrew Mencher
Andrew Mencher
9 months 30 days ago
Thank you Mark, very interesting. I am a big guy (6’3″ and currently hovering between 220 and 225) and since I’ve gone primal my meals have shrunk considerably, but my body craves more of them. Especially since I am limited in my daily foods in an office environment. So I think it’s also smart to apply this not just to meals but to the snacks we’re not supposed to have according to #1. While I don’t get hangry anymore, I do sometimes get hungry enough to get distracted as the workday winds down, so I try to make sure my… Read more »
Kellyblue
Kellyblue
9 months 30 days ago

This is so important for me because I’m only 5’1″. I’ve eaten waaaayyyyy more than I should for most of my life because I do love food but once I reached 40, it all started catching up on me in a hurry. It finally made me to commit to eating 100% primal with NO cheating. Now I’m off the hunger rollercoaster for good and wishing I’d done this ten years ago.

Paul Maresca
Paul Maresca
9 months 30 days ago
This is the first I’ve heard that turmeric should not be taken regularly for the same reasons as liver and brazil nuts. I was already aware of the potential toxicity of overdoing liver or brazil nuts, but what are the dangers of turmeric for a normal healthy person? I understand the blood thinning aspects of it could be potentially harmful for someone already on blood thinners or is pregnant, but what about someone without any underlying issues? My dog and I have turmeric and black pepper almost every day in our food or supplement form. Should I be scaling that… Read more »
HealthyHombre
HealthyHombre
9 months 30 days ago
Was wondering the same thing myself Paul. I think for long term use lower dosages should be taken and I’m thinking of cycling on and off but not sure what the on / off duration should be, very little out their (Andrew Weil says take up to 8 months). I’m trying to get my PSA down and studies have shown that a formulation of tumeric / green tea extract / pomegranate / broccoli extract can help slow the progression of PSA. There appear to be three major brands of tumeric / curcumin out there with different levels of bioavailability which… Read more »
Time Traveler
Time Traveler
9 months 30 days ago

“Quantity of diet may be safely left to the natural appetite. It is quality only which is essential to abate and cure corpulence.” from the fascinating “Eat Fat and Grow Slim” book which I’m currently reading (PDF available on line).

By the way, I’ve decide to try a jar of cold pressed African Palm oil (Jungle) and found it gritty; and unlike coconut oil, it causes eggs to stick to the pan. Anyone else run into this?

I also found Primal Kitchen Dark Chocolate Almond Bars to be on the sweet side and would suggest toning them down (-:

David A Deppisch
David A Deppisch
9 months 30 days ago

You’re not hangry –I’m not hangry either Mark– awesome post as usual! Sorry, the tech writer in me had to laugh at the (sp)!

2Rae
2Rae
9 months 30 days ago

My son is Hangry = means he gets angry when he is hungry and isn’t aware that he should have eaten about an hour ago. Mom just hands him food and diverts the attention to something else so he mindlessly eats it instead of arguing that he is just angry and NOT hungry….. less than a minute later the angry goes away.

HealthyHombre
HealthyHombre
9 months 30 days ago

David that was done on purpose, it’s a “popular culture” term … my daughter uses it from time-to-time.

David I
9 months 30 days ago

Excellent article. I laughed to tears at the pounds of kale sentence. Thank you!

HealthyHombre
HealthyHombre
9 months 30 days ago

I limit my eating to an 8 hour period, not including a protein shake late evening. My point is I think an IF eating schedule also helps with weight control.

wildgrok
wildgrok
9 months 30 days ago

This looks good, I wonder what it is 🙂

“Any infusion of sucrose, glucose, and fructose has its downsides, but it’s better if it comes packaged with phytonutrients, pollen remnants, and discarded bee limbs.”

I got it: molasses with honey added!

Amber
9 months 30 days ago

This is definitely an area that I could use some improvement! I need to realize the difference between eating until I’m satisfied nutritionally vs. when my taste buds are done enjoying the food.

Dale McVay
Dale McVay
9 months 30 days ago

Agree 100% with everything but the “cheat days”….the phrase” eat anything you want”, leads me to disaster …. I ” want” everything in the bread case… But would be sick for weeks…!
My ” treat” is a Friday night martini ( with extra olives!) and stick with the regular food choices…
If I think of it as a “treat” rather than a ” cheat” my mind is happier …and that’s a GOOD thing!
🙂

Madhaxus
Madhaxus
9 months 29 days ago

A “cheat martini” sounds like fun, but it has an insidious way of corrupting one’s inhibition and then anything in the kitchen (and humidor) becomes fair game.

mark
mark
9 months 30 days ago

accept being hungry but also accept being cold – get your body to burn calories working to maintain temperature

Kris
9 months 29 days ago

The hardest part of changing or refining your food intake is taste, at least for me. Even for something like tea, I tried truvia but hated the taste, so now I’m using coconut sugar and I love it. But I still hate *but eat) veggies. What are some suggestions for flavoring veggies in a healthy way?

Shary
Shary
9 months 29 days ago

Try sautéing them in a little bacon fat and sprinkle with pieces of crispy bacon. You can also chunk up a variety of veggies, drizzle with EVOO and season to taste; maybe throw in some leftover bits of BBQ pork or brisket, or apple chunks, and bake at 400 until tender. Easy-peasy. And who doesn’t like a buttered baked sweet potato or section of winter squash drizzled with a bit of real maple syrup? Use different herbs and spices for a variety of flavors. Experiment.

Seth Bank
Seth Bank
9 months 29 days ago

I agree with Shary’s suggestions — adding fat and/or meat might really help you acquire a taste (along with a pinch of salt). Some of my favorite combinations: Brussels sprouts tossed in olive oil, carrots tossed in butter, and asparagus in tallow. Oven roasting or sautéing in a skillet both work really well.

Curtis
9 months 29 days ago

For me, my palate completely changed and opened up when I stopped drinking soda, bread and pasta. Vegetables taste fantastic in any form now. Sure, there are still a couple I can’t stand like broccoli, unfortunate for me because of it’s a nutritional powerhouse, but I eat veggies on a daily basis I never liked before: Brussels sprouts, asparagus, cauliflower, squash. I’ll try anything now. Eating vegetables in season is a good tip, too. A lot of veggies grown out of season just taste bland. You could also try seasoning with Flavor God. I like Garlic and the Everything.

Ken Niehoff
Ken Niehoff
9 months 29 days ago

You did mention calorie restriction as a proven method of life extension as long as it provides nutrient sufficiency. Another way to say this is that eating and more so, over eating ages us. We need to deal with the oxidative stress and glycation of eating. We need adequate portion but not more. Excess protein pushes them mTOR pathway implicated in cancer. So here too we want protein efficiency.

Primal Steve
9 months 29 days ago

Another great, quick summary of a key point. Ever since going primal, my bouts of hangry have subsided substantially to the delight of my family! While I may still be on auto pilot packing my cooler for the work day, I enjoy bringing it home still half full as it serves as a tangible reminder just how much I have eliminated from my daily consumption – yet feel more satisfied and energized throughout the day than ever before.

John
John
9 months 29 days ago

Cheat days are so important for mental health!!!

Jane C
Jane C
9 months 29 days ago

Mark,
Please explain more clearly the dangers of regular turmeric consumption. I have freshly grated turmeric and ginger in my tea every day.

Ed Dudley
Ed Dudley
9 months 29 days ago

It’s crazy to think that different diets, deemed as healthy, can be so far apart. Doctors McDougall, Ornish, Esselstyn and PHD T Colin Campbell would say to NOT eat much on the list of ‘Supplemental foods’, except for the seaweed and other plant foods listed.
And these doctors all have peer reviewed reversal of heart disease, diabetes, obesity and the other modern day plagues, using a high carb, low protein, low fat, plant food diet. And they themselves are thin, fit and healthy, in their late 60s and 80s.

Clay
Clay
9 months 28 days ago
The diets you mention all have whole foods as their base. So compared to the SAD, you’re going to see improvement. But they really don’t have that much research on their side. They cherry pick a few studies but largely ignore the body of evidence that contradicts their animals/fats bad – carbohydrates/plant good paradigm. This is because most anti-animal, anti-fat people are vegan activists. So they start with that as their premise. So they’ve already made up their mind and then hunt for anything to reinforce that. McDougall warns against fish oil even! He also encourages diabetics to eat a… Read more »
Ed Dudley
Ed Dudley
9 months 28 days ago

Actually, they have a TON of science to back up what they preach. It’s the ‘Paleo’/Primal’ movement that is lacking in evidence and cherry picks data. These doctors are NOT vegan activists. They hate to use the term vegan.
Look at McDougall’s website, he will list all of his sources. Even in his books.

Clay
Clay
9 months 28 days ago
Then go follow their diet if you think animal protein is poison and natural fats cause heart disease. It’s a free country. Me, I’ll side with biology, human history, and the proof I see in my own body. Just the fact that mothers milk is largely animal protein and saturated animal fat (including brain crucial DHA which is only found in animal products) kind of undercuts their theories. So does the most comprehensive meta analysis on dietary cholesterol and saturated fat ever conducted which found no link to hear disease.I understand why the the ideas on this site can seem… Read more »
Grey
Grey
9 months 28 days ago
Yeah and I no longer believe that veganism is ethical. I studied the creatures in one allotment garden for a season in the UK for example in 2006. Tens of thousands of creatures–the figure is probably much higher–are maimed or killed for (in this case) fifty rocket lettuce plants, but as vegetarians and vegans we dismissed all that, here and elsewhere, as those creatures were beneath our contempt, beneath our heels. Mere “insects.” So like the Nazis we had words to give ourselves plausible deniability, to tell ourselves others aren’t suffering for our actions. Mere “insects.” And us? Righteous. Wrote… Read more »
Marc from PaleoTrack
9 months 29 days ago

I’m surprised you didn’t mention fasting. By fasting just once a week, you can easily achieve a weekly caloric deficiency of 10% or more.

Kyle
9 months 29 days ago

This is something I need to work on a little more; not eating extra just because I can. This, along with the list of foods above, will be things I work on for the next month.

Dan
Dan
9 months 28 days ago

This is the first I’ve heard of not eating turmeric too often. Don’t the studies showing benefits from it use daily consumption?

Starmice
Starmice
9 months 28 days ago
One way I maximize caloric efficiency is by growing my own vegetables. I’ve always liked gardening and read “Eating on the Wild Side” which is a book that looks at the nutritional value of various fruit and vegetable species and advises which ones have the most. For example I was surprised to see that broccoli loses its nutrients faster than most other vegetables, so I started growing it and rapini in my garden. I know not everyone has space for a garden, but even if its just an herb garden in the windowsill or growing your own sprouts, it’s a… Read more »
Caroline
Caroline
9 months 28 days ago

I’ve been working on some whole food rations for camping and emergency preparation. The rations weigh 7 pounds and 17,250 calories. The rations are paleo friendly. Here’s my rations for your consideration. http://goboxstorage.ca/blog/emergency-preparation-fasting-or-ketogenic-rations/

paul
paul
9 months 26 days ago

You forgot AVOCADOS!!! 🙂

Hannah L Farrell
9 months 26 days ago

Yeah…. my food budget is huge (proportionately ), but I love eating and food is one of the only part of my life that is indulgent. However, I agree with Mark here that doing this is wasteful and maybe I don’t always NEED to eat like a monster. And I can totally relate to the Louis CK quote Hahaha

Steve Zen
9 months 25 days ago
Warning : This next comment is a supernova. (Mark excellent article as always.The ten you wrote about are spot on. But one more thing can challenge the body to do almost miraculous things. Amplifying the ten you mentioned.) Being a fat burner is key. Intermittent fasting is great science. Let’s take all of it to the next level. The 24-72 Hour FAST. Reading the science of what happens to your body during a Fast is what made me want to start. Two things always prevented me: not wanting to lose hard earned muscle. And getting hungrier every hour. I love… Read more »
Sani
6 months 3 days ago

I am regular runner since last few months, and practicing some HIIT workouts, these days I am running after having rich proteins, but still I am feeling so tired, my daily schedule regarding Job, then my workouts, all becomes quite hectic, but still don’t wanna skip anything either job or workout, so please suggest me, how can I maintain my energy level throughout, though you already provided a lot of information, in this post, I am also gonna follow most of them.

Thanks for sharing.

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