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...

Tell Me More
Stay Connected
February 02 2011

A Week in the Life of Mark Sisson

By Mark Sisson
282 Comments

First off, I hope you can forgive me for the self-referential blog post title. “A Week in My Life” doesn’t mean much of anything to anyone that only sees the title on the Interwebs, so there it is. In any case, many of you have requested an update to my own personal Primal regimen to give you a sense of what my average day looks like. At the risk of boring you to tears, I thought I’d chronicle a week in my normal life for you today. I’ll start with a few random notes:

1. Art De Vany made a comment a while back that really resonated with me. He said these days he seeks to do as little as possible – to find more time to relax just like our hunter-gatherer ancestors did – and still do. I know where he’s coming from, and I want that too. While I am “working” more now than at any time in my life, I am also constantly looking for ways to cut corners and make things easier. I really do want to play (Law #7) more. Don’t get me wrong – I’m having a blast and am totally immersed in all we’re doing at MDA and Primal, but my goal is still to make my life as comfortable and pleasurable as possible.

2. We have a housekeeper – Diva – who has been with us for eight years and who has trained as a sous chef under my good friend Oren Zroya (the amazing PrimalCon chef). She’s a godsend. She ensures that the pantry and refrigerator are always well-stocked with the right foods and cooking ingredients. As a result, we always have access to healthy snacks, myriad ingredients for a big-ass salad, or several things freshly made from the Primal Blueprint Cookbook that we can simply heat up. Malibu Seafood is located right down the street, which helps when we want to buy fresh fish. I keep a supply of grass-fed beef, bison, pastured lamb and other goodies in my freezer at all times. And bacon.

3. As for training, I’ve said many times here that I really only train these days to be able to play well, play hard and play uninjured. Easier said than done, and at 57 it seems that injuries can lurk around every corner if one is not vigilant. I have chronic hip flexor issues (going back to my marathon days) and a problem rotator cuff from setting a PR on the bench some years ago. I decided to take the first quarter of 2011 to rehab those and really focus on strength and mobility in my hips and my shoulders.  Therefore, I do a few movements outside normal bodyweight exercises (PB Fitness) to focus on those areas, and Carrie and I take a “restorative” yoga class at least once a week for that purpose as well.

4. Notice that I often repeat the same schedule or menu. I tend to prefer a routine over new stuff all the time.

5. Supplementation Regimen: Every day I take 3-4 capsules of Vital Omegas (omega-3 fish oil), 2-4 capsules of Primal Sun Vitamin D (when I’m not getting enough sunlight), 1-2 Primal Flora and 1-2 packets of Damage Control Master Formula.

Here’s what last week looked like:

Sunday

7:00 AM – Big cup of coffee (always French press, Starbucks – anything extra bold) always with heavy whipping cream and a teaspoon of sugar. Read paper, did Sunday Sudoku and Crossword (Primal Law #10 “use your brain”).

9:00 AM – Breakfast: Three scoops of Vanilla Crème Primal Fuel with ice cubes and water in a blender in anticipation of a big Ultimate game.

10:00 AM – Two hours of Ultimate (Frisbee). Warmed-up with some easy runs and throws, and then chose sides for 7-on-7 game. Great game (rained a bit during it) and excellent workout. Most fun I have all week. Probably did 20 full-out sprints of 40+ yards, with lots of stop and go or side-to-side mixed in. My team lost 25-21, mostly due to throwing errors. I always play in VFF Treks (Treks have more grip for grass than most other VFFs).

12:30 PM – Back home after game, stood in unheated pool up to mid-thigh (high 50’s – low 60’s temp) for 10 minutes. It’s part of my new repair and restore program.

1:00 PM – Lunch: Four egg omelet with onions, cheese, and red peppers, mineral water.

4:00 PM – Snack: Handful of macadamia nuts (20ish). Macs are the only nuts I eat anymore – they are so superior to all others.

7:00 PM – Dinner: One pound of ground lamb mixed with sautéed onions and peppers, steamed asparagus spears drenched in butter. 2 glasses cabernet sauvignon. Didn’t quite finish the lamb, but Buddha made quick work of the rest.

10:30 PM – Bed

Monday

6:30 AM – Big cup of coffee, read newspaper, did crossword.

7:30 AM – Work

9:30 AM – Breakfast: 4-egg omelet at desk.

10:30 AM – Gym: 3 sets of: 30 reverse rows + 40-50 pushups (with one minute walk/rest between sets)

3 sets of: 12 wide grip pullups + 15 parallel bar dips (one minute walk/rest between sets)

3 sets of: 10 narrow parallel grip pullups + 15 easy dumbbell curls to overhead press @ 25 pounds

2 sets of shoulder rehab stuff (circles, front raises, side raises, etc., with light dumbbells)

11:15 AM – Work

1:00 PM – Lunch: Big-ass salad. Mixed greens, cherry tomatoes, avocado, red bell peppers, browned slivered almonds, large dollop of tuna, dressing with EVOO as base. Ate at desk.

4:00 PM – Snack: Handful of cherries.

5:15 PM – One hour session with Michelle, my pilates/yoga/stretch guru, holding long, easy hip-opening poses.

7:30 PM – Dinner: 1 glass cabernet, 10 ounces grilled Bison “New York Cut”, 2 cups of Brussels sprouts with Hazelnuts (p. 142 PB Cookbook), 1 more glass cabernet, wedge of artisanal cheese.

8:30 PM – Game of Scrabble with son Kyle.

10:30 PM – Bed

Tuesday

6:30 AM – Big cup of coffee, caught up on news, crossword.

7:30 AM – Work

9:00 AM – Breakfast: Three scoops of Chocolate Primal Fuel with ice cubes and water in a blender. No easier way to get 30 grams of protein and a bunch of healthy coconut sat fat.

9:30 AM – Gym: 20 minutes on Precor stationary bike, started easy, gradually increasing resistance until maximum effort at 20th minute. Easy 2 minute recovery spin, then started 8 reps of: 20 seconds at max effort (high resistance and 110+ rpms) with 40 second easy spin rest between sets (lower rpms and a few notches down in resistance). Drenched. Grok squatted for a few minutes after. Went home and stood in the cold pool for 10 minutes.

10:30 AM – Work

1:00 PM – Lunch at local restaurant. Giant pork chop with mushroom sauce and asparagus tips, iced tea.

2:00 PM – Weather was awesome, couldn’t avoid going out for 1.5 hour stand-up paddle session. Should probably have worked, but my friend Eric and the board beckoned. OK. Shouldn’t have worked if my goal is truly to have more fun.

4:50 PM – Snack: Handful of macadamias.

8:00 PM – Dinner: 14 giant shrimp, each dipped in melted butter (maybe my favorite dinner). Steamed broccoli (same butter). 1 glass chardonnay (Sonoma Cutrer). A few pieces of 85% dark chocolate.

11:00 PM – Bed

Wednesday

6:45 AM – Big cup of coffee, caught up on news, crossword, Sudoku.

7:30 AM – Work

9:30 AM – Breakfast: Three scoops of Vanilla Primal Fuel with ice cubes and water in a blender.

9:45 AM – Hiked up Puerco Canyon with wife Carrie and Buddha (my Yellow Lab, if you hadn’t gathered that by now). I wore a 20-pound weight vest to equalize the effort (she’d had an emergency appendectomy 10 days earlier. 1:15 up and back. 10 minute cold soak in pool to mid-thigh.

11:30 AM – Work

1:00 PM – Lunch: Big-ass salad, with cold shrimp left over from dinner as protein source.

4:20 PM – Snack: Half-tin of sardines.

6:00 PM – Dinner: Chicken and fennel stew (PB Cookbook page 84)

7:30 PM – 90-minute deep tissue massage, which I try to get once a week.

10:00 PM – Bed

Thursday

6:20 AM – Big cup of coffee, caught up on news, crossword, Sudoku.

7:30 AM – Work

9:30 AM – Breakfast: Four egg omelet with the works. Basically, very low carb.

9:45 AM – Gym: Repeat Monday’s workout, adding 50 deep air squats to second series (so x 3) and 90-second planks to third series.

11:15 AM – Work

12:00 PM – Business lunch: Half a free-range chicken and steamed spinach at local restaurant. Admit that I picked at a few potatoes, too.

4:20 PM – Snack: Handful of macadamias.

7:30 PM – Dinner: 1-2 ounces cheese, Kale salad, grass-fed beef rib eye, steamed broccoli drenched in butter. 2 glasses syrah. Who needs desert!

10:00 PM – Bed

Friday

More good food, easy hike up Bush Canyon.

Saturday

More good food, took day off to attend Los Angeles Fitness Expo. Just like the circus only wilder.

If you'd like to add an avatar to all of your comments click here!

282 thoughts on “A Week in the Life of Mark Sisson”

Leave a Reply

Your email address will not be published. Required fields are marked *

    1. I just learned about this website and have already been vegetarian for about a year, but like the new way. I’m a JET in Japan. Here’s a typical day. Wake up with the bright Sun at 5am, cold shower, little yoga, 1 hour of meditation, slices of watermelon followed by seaweed noodles and almonds and walnuts. Arrive at school 8:30am. There s no classes because it s summer so Im studying Japanese… Or trying too. Break for lunch at 11. Today was pickled vegetables, pumpkin, other greens, and some eggs. I was back at school by noon and snacked on some almonds, macs, and cashews. Head back home at 430. I’m planning on eating some blueberries and maybe a salad of some sort. What’s the scoop on udon and soba primal or not? So inspiring Mark! and everybody
      Be well

  1. Nice and easy, with little to no stress. I’m aiming at that direction myself. A lot of my strength training work right now revolves around farm chores. (moving sacks of chicken feed, changing water, shoveling snow) Lots of nice full body movement exercise, with the bonus of farm fresh eggs at the end. It has long since stopped being thought of as work by me. It’s a workout, and fun without any stress. Thank you for the meal breakdown! It’s hard to count carbs exactly when you make everything from scratch. Seeing what others eat gives me a good baseline to keep myself within acceptable bounds. Excellent post, Mark. Thank you!

  2. Sometimes, a visit to MDA can cause an oubreak of snack attack. I really want to grab some macadamia nuts now…need to find some that aren’t salted and covered with some kind of hydrogenated vegetable oil…

    1. Just visit the baking aisle. Mac’s are in the small bags from Diamond…Less than 2 dollars and already portioned out. Awesome!

    2. As soon as I read that, my stomach started grumbling. I grabbed some mac nuts and started snacking!

    3. I think that Trader Joe’s has dry roasted, unsalted macadamia nuts at a reasonable price.

  3. Great post Mark. Noticed that you stated you only eat macadamias yet ate hazelnuts and almonds later in thew week? Just curious! I also agree that macadamias are superior to all other nuts because 1 oz contains only .36 grams of omega 6.

    I would find it difficult to eat a 4 egg omelet and then workout 30-60 minutes later!

    1. Toad, I use a sprinkling of other nuts as garnish once in a while, but stopped using any other nuts but macs for snacks. As for eating before working out, I usually have a shake if anything, but the big thing for me is NOT eating post workout for a few hours.

      1. I am curious why you don’t eat post workout for a few hours.

        Cool post.

        1. I remember reading once that Mark said not eating after a workout increases groth hormone release, so I would guess that’s why.

        2. I read somewhere that eating carbs after a workout will suppress HGH production, but fat and protein don’t have the same effect. Can’t remember where I read this.
          Anyone have any ideas on this theory?

      2. Hi Mark,

        I was just wondering if you soak macadamia nuts?

        They are the nut I eat the most often, followed by Brazils and then also the odd walnuts & almonds. I always soak the other nuts and then dry them in the dehydrator before I eat them, but I just feel the macadamia’s are bit diferent as they seem a bit oiler and that soaking them wouldn’t be the same as the others. I don’t seem to be having any problems that I notice so far, though the affects could be to slow to see? Do they have the same phytic acid problem as most nuts?

        Regards,
        Danny

  4. If you are doing some yoga in consideration of the hip flexors and the rotator cuff…may I suggest Anusara, very theraputic!!

    1. Mark is not a fan, though his wife drags him along sometimes, IIRC.

  5. LMAO!! Seriously, Mark?? I mean, don’t get me wrong, I love PB and I love the ideas but…..really?!! Let’s compare. I consider myself just a regular ‘ol middle class professional (read: sheep). Here’s a typical day in MY life:

    Wake up at 5:40 am

    6:45 am – Rush out of the house by 6:45 with coffee (heavy cream and teaspoon of sugar as well). Girlfriend’s freaked out because she’s from Texas and doesn’t know what to do in the snow. Rush her to the train station (so she can get to work). Maneuver through the moron-a-thon of people trying to navigate the snowy roads.

    7AM – 5:30 PM OR LATER – WORK!!!!!!!!! Yes, all day; all week. Call me crazy, but most places that I’ve worked at don’t let us break for the gym and yoga. They’re silly like that.

    Here’s the diet:

    7:10 a.m. – Eat breakfast at desk (cottage cheese and some sort of organic berry and banana)

    Snacks – yeah right. Who has time to pack any? And work only has processed super carb stuff. I’ll just have my super awesome personal chef make…..oh, wait, like most of America, I DON’T HAVE ONE!!

    Lunch – something at a local restaurant (yay! They let me out of the office for 45 min! nice life); always primal – usually BBQ or Thai (hold the rice). Why? Because, well, I don’t have time to pack, and I don’t have a super awesome personal chef.

    Snacks – Whole lotta nada.

    I usually TRY to get to the gym once or twice a week after work. Sometimes it’s feasible, sometimes it ain’t. I generally play hockey once or twice a week too – so that helps.

    Dinner is usually around 7:30 or 8 just after I walk through my crappy apartment door. It mostly consists of whatever-the-hell-I-have-lying-around-that-doesn’t-require-an-hour-to-cook. I found these hot dogs at WholeFoods that are grass-fed and organic. I fry four of them in bacon fat and dip them in organic mustard. (yeah, yeah, I know Mark doesn’t like us eating hot dogs because of quality, but it’s quick and easy and its organic and grass-fed so…….. BACK OFF!). Usually, I make a tomato, avocado, and fresh mozz salad to go with. If I don’t have hot dogs, it’s three eggs scrambled with the same salad. Sometimes, I get out early and I’ll buy a pound of local wild-caught flounder and eat it with these frozen organic vegetables that I found at WholeFoods (my life has become this: I find flounder for dinner an exciting proposition).

    By the time I make dinner, eat, and clean up, it’s usually between 8:30 and 9:30 pm. Then I watch some T.V. or try and get some guitar practicing in – anything to unwind. Then I go to bed and pray to God I can fall asleep, because 5:40 comes quick. He never listens.

    Here’s the point: PB works for sure. It’s undoubtedly made me leaner and, more importantly, happier (can’t you tell?) and healthier (before PB, I spent approximately 15 years on some sort of reflux drug. Haven’t taken one since I went primal).

    But, normal people don’t get up at 6:45, go to work at 7:30 and then break for the gym at 10:30……then break for lunch, yoga, 20 minute wades in the pool, hikes, paddle boarding, etc.

    I think for a lot of us middle class idiots, especially in this economy, life = work. Whether you like it or not. I don’t like paying rent; but I’d like life a whole lot less if I COULDN’T pay it. So, I get to work and bust my @ss and make sure I bring home the bacon ?. I stay primal, for the most part (moving around at a slow pace is difficult when you’re glued to a chair), but reading Mark’s daily activities makes me want to rip his arms off and beat him with them (obviously, I’m just joking because (1) like I said, I love PB, so Mark’s the man!!!, and (2) if I tried, he’d probably kick my @ss and then do three sets of bench press with my limp, unconscious body). He’s just extra lucky – who the heck else gets to live like this?

    Anyway, Mark, please don’t take my post too seriously – it’s meant mostly in jest (as I hope is obvious) and I apologize if you or anyone else is offended by it (certainly not intentional). But, seriously, you have to admit – you “typical” week is NOT available to most of us.

    Thanks again for all your work with PB, though.

    T

    P.S. To everyone who is going to say “you’re wrong. I live a very stress-free life blah, blah, blah” CAN IT – let us be miserable in our little slave-doms. It’s all we have left.

    1. Hey, I feel you, T. 40 hours a week at a desk is not good for us. But sometimes people have to do it, and it’s better than NOT having a job. I feel lucky, too, to have one.

      I go to my local farmer’s market on Saturday and stock up on healthy meat and eggs so that during the week I have good food to cheer me up. I take a lunch to work.

    2. Well, I thought your post was hilarious and a welcome laugh while I’m enduring “slavedom” before I can go home and do that same routine.

    3. I’m under no illusions that I am a lucky guy to have the lifestyle that I do. And absolutely, as I approach 60, and after a lifetime of work, it’s nice to be able to have the extra time I have to focus on the things that matter to me, and that make me healthy and happy: family, helping others, writing for MDA, spending time with friends, and getting a good dose of play in each week. It wasn’t always this way, of course. And even now there are trade offs, but I prioritize these things over other opportunities and possible lives. Of course, I understand that not everyone has that luxury.

      Needless to say, though, the PB can work for just about anyone, regardless of how much time they spend at the office, how much “free” time they have, or how much money they make. Don’t let “I have an 8-6 job” or “I can’t afford grass-fed meat” get in the way of doing the things you CAN do. This is how I live my Primal life. How will you live yours? If you’re not sure, maybe take a look at the vast collection of resources my team and I have put together to address just about every stumbling block and challenge people could possibly face.

      Maybe start with this:

      https://www.marksdailyapple.com/health-fitness-excuses-rebuttals/

      And this:

      https://www.marksdailyapple.com/archives/

      Grok on!

    4. Let me also add, too, T, that I feel a little of your pain. For the record, I have always worked hard, and almost always for myself. No guarantee of a paycheck or of a retirement plan. Near bankruptcy several times. Hand to mouth with a family to feed. It’s only in the last few years that I have been able to make a nice life for myself and my family, so I have chosen to arrange my life and my day to give me the most pleasure and enjoyment. Writing, which is most of what my profession has become, isn’t the easiest of pursuits. Every day, every hour, you stare at a blank page and try to make words come to life. To keep my sanity, I take a lot of little breaks to recapture the muse. That’s why I go to the gym or for a hike when I do so mid-morning. But I also eat at my desk, I make phone calls while soaking in the pool, and I usually work into the evening.

      1. I didn’t mean to insinuate that you are not a hard worker or that you don’t feel my (our) pain. I am sure that you are and do. Like I said, I am primal through and through – so, I have nothing but respect for you and what you do. I apologize if I offended you at all.

        The post was mostly just so I could complain, and, hopefully, make someone in the same situation laugh – or maybe even find a connection with my situation. For those of us that live in colder climates with crappy weather, or who work an insane amount for someone else (usually for a less-than ideal wage or salary), or both, I think it is helpful to make connections over our shared misery. To hear someone else say – “life sucks: I don’t get to go paddle boarding, or do yoga, or have a chef……..and I don’t have the sunny disposition to just smile it off….but, you know what? I stay primal anyway. I stay primal even when all I want to do is just EAT ONE OF THOSE DAMN DOUGHNUTS THAT MY STUPID CO-WORKERS BRING IN EVERY DAMN DAY THAT THEY LOOK SO DAMN HAPPY EATING!!!!”

        Sometimes, hearing this helps more than hearing someone who tells you to “be positive,” or to “change your situation to a more stress-free one.” At least, for me it does, anyway.

        T

        By the way, I spend most of my time at my job researching and writing. So, I guess, I kind of feel YOUR pain too. 🙂

        Thanks for everything, Mark.

        1. This is a long thread – but this made me smile and so I wanted to say “well said”. Misery loves company! 🙂

        2. T, your post made me laugh our loud, especially the part about Mark bench pressing your limp body..LOL..that was awesome. Thanks for the rant and the humour…very much appreciated and understood. And Mark, I aspire to your life, so thanks for giving me hope that one day, when I retire or sooner, my life can echo yours 🙂

        3. T, you shouldn’t apologize. Your post is the voice of the average guy doing his best and finding humor in the rub. Again, no one is disrespecting Mark. But your observation shed’s some freeing perspective on the problem with comparing our lives with others. My primal experience is not your’s or Mark’s. We are each challenged to adapt to and shape our own experience. Given the number of responses you should take that humor and perspective and start your own blog…you’ll have your own chef and time to paddle board in the afternoons before you know it!!!

          “The foolish words of the rich too often pass for wisdom.” Some poor guy.

        4. T,

          I laughed a lot reading this as you have hit the nail on the head when it comes to the challenges many of us face.

          I’m from the UK, I am in my mid 30s and my wife and I have only been Paleo for about 2 months. I too work in an office. I’m in Public Relations and so writing and trying to always be creative is something that I have to contend with too.

          Changing our diet, sorry lifestyle, is going ok so far, but its small steps at a time. We were able to quickly cut out processed foods – we just stopped buying them. Next we looked at sourcing the better quality foods, some are too expensive (and we’re still paying off our wedding) so we make do with what we can afford at the moment, but research has paid off a lot here and we get a lot of affordable food and meat from mail order. We even bought a small second hand freezer to store meat. Yes it is ugly and in the way but it’s what’s inside that counts and this freezer contains really good food. 🙂

          Parallel to this I have started to ride my bike to work 2-3 days a week, instead of taking the car. OK so I only live 10 miles away (I spent about two years looking for a job closer to home) but I don’t like going to the gym so I get my good exercise this way. When I get home we take our dog for a walk. If my wife is at the gym, I walk Heidi to meet her and then we walk back. At the weekends we take our dog for a long walk (if we have time amongst doing chores, shopping and cooking a week’s worth of Spinach bread and Egg for snacks). Some days can be hell though, I do have to go into London for meetings and I can be at work for about 12 hours and yeah these days get in the way but I know they are coming so I plan for them.

          I am lucky in many aspects but then I’ve kind of tweaked the direction of my life as my career has progressed. We should not be living to work; we should be working to live. That was my philosophy even before I had any clue what the Paleo lifestyle was.

          Planning and team work is the key here. Do you live with your girlfriend? If so, plan and prepare stuff together. Take turns in making dinner, while one is making dinner the other can take five to relax after the day, then after dinner, as one clears away, the other can make a Tupperware box of salad each for lunch the next day. I suppose I like to think of it like we’re a tribe of two working together to just get things done and share the roles

          I know your post was humorous but I do think you have expressed what happens to most people, at varying degrees, I’m already comparing myself to your day and am pleased I am not in your shoes, but maybe look at what’s going on in your day to day life and see if you can make some tweaks to help. There is no ‘one size fits all’ solution so maybe keep a diary for a week yourself and write down everything you do and how long it takes and see if you can make tweaks to your advantage.

          What ever happens though, don’t attempt to rip Mark’s arms off. LOL. 🙂

          Paul.

      2. I think readers are abusing the word “lucky” here when Mark talks about his awesome lifestyle. I think it was more than luck! Sure, most of us can’t really afford to live exactly the same way, but for me it’s major inspiration and motivation to work hard and do all I can to live as primally as possible with what I’ve got!

        1. Who was it that said, “Luck is when preparation meets opportunity”?

        2. I totally understand where the “hard to be primal in a hectic world” is coming from.” However, let me add that it is totally feasible to fit in the time to prepare for snacks. I’m out the door well before 7 every morning, and not only have my food ready for the day, but the food for my children as well. I suggest the night before prepackaging your snacks: I divide up almonds, grab apples, boxes of dried fruit, etc. and put them in my bag so I do not even need to worry about it in the morning. I also often spend Sunday evenings getting food ready for the week. You can do it! Best of luck!

      3. Mark, i love your blog and admire you very much. My husband and I are in our forties and fifties and God has Blessed us with a seven year old late in life so your plan is working for us and I am so happy about your writing, I read your blog everyday, keep up the good work you are an inspiration to us all. Love and Health, Cherie

      4. Hey Mark,

        Loved this post. Here’s why:

        1. Even though I can’t live that life schedule right now (I’m in the Navy, leisure time does not happen much when you are serving the country), I really hope that by the time I am 57 I can live a similar schedule.

        2. Looking at your typical week is really inspiring. Because you write this blog, it is comforting to know that you practice what you preach. And it kind of gives me an ideal to try and shoot for. Can I do it right now at this point in my life. Not yet. But I can get 80 percent there with the food, the exercise and walking in my grokkers (what I call Vibrams). Sure. As I get older, this is the life schedule I am shooting for.

        So thanks for sharing with us. I’ve been really insprired and glad to see that if you prioritize your health, you can be healthy and happy in your older years. (I’m in my 30s now and hope I look half as good as you when I am in my 50s.) Cheers!

      5. Ditto; Mark I agree with everything you have written. Got ourselves out of total debt over 10 years ago, since then have been able to set a nice life for the family and do the same type of activities / diet that you follow. FYI; I am a corporate officer, on my terms, for a publicly traded company. A little different timing for my day, but I get there each. It can be done if you really want it!

        Ed

      6. Excellent post. Mark, you’ve changed countless people’s lives and your success story and lifestyle serves as an inspiration to those of us who search for something greater in our own lives. Keep up the good work!

    5. Who cares how much time Mark spends working at almost 60 years old? He has inspired MILLIONS of lives around the world. What more could you ask for?

      He deserves the lifestyle he lives!

      1. Easy there, big guy. I don’t have any problems with Mark or his lifestyle – I think I made that abundantly clear. Mark is entitled to live his life anyway he likes. He owes no explanation to me, you, or anyone else.

        Plus, even if I did have a problem with his lifestyle (but, I don’t), last I checked Mark’s pretty good at fighting his own battles.

    6. Thanks for your hilarious response. I feel your pain too, but like you said I am happy to have a job at all (I live in NV, so I’m EXTRA thankful). I agree that it is hard to fathom cooking dinner after work every night, so I solve this problem by cooking a TON of delicous paleo meals on Sundays. I set a couple hours aside and cook. I find it relaxing and it starts my week off on a good note knowing that I’m setting myself up for a healthy week. (If healthy food isn’t there, I’m apt to grab something not so healthy at the office). As a 2nd job, I also teach a few fitness classes – getting paid to workout is definitely incentive to go to the gym! 🙂 I will say that my coworkers totally think I am a freak of nature with the lunches I pack for myself though.. haha.

      1. Yes! Agree with all, Paleo Grl. T, your post was a riot… I LOVE sarcasm!

        I also do a lot of cooking Sunday afternoon/evening to make my week days less hectic. I invested in several 2 cup glass containers with lids (don’t like the idea of microwaving in plastic at work every day) and I portion out 4 – 5 servings of two different main courses that I use for lunches and dinners all week. I also take a spread of raw veggies and prepare 5 bags for grab-and-go snacks. My co-workers always want to know what I’ve got this week, while they eat a frozen “health” entree and pretend to be satisfied. Bleh.
        The only prep I do during the week is about 5 minutes right after arriving home. I make up my protein shake and throw my breakfast fixin’s in a container so they’re both ready to toss in my work bag on my way out the door. I’ve eaten this breakfast M – F for the past 2.5 months and haven’t tired of it yet! I take 1.5 oz crimini mushrooms + 1 oz turkey pepperoni + 0.5 oz baby spinach leaves + chopped leaks and garlic + 3 eggs and microwave into a scramble to eat at my desk. This gets A LOT of comments. You’d think people had never seen an egg scramble before. lol
        What I’m saying is, I like “free time” (what’s that?) and convenience too… investing 2 – 2.5 hrs on Sunday really pays off. I get into my cooking! Have a glass of wine while you prep your ingredients and play some music or podcasts you enjoy. 🙂

    7. T-loved your post and laughed out loud while reading it to the rest of the family. You should be a writer as you tell the truth but make it funny so it is easier to take! Good job! And all I can say is, “true true……” 🙂

    8. Mr. T., You are the man! I try to live primally, and it is still going to take me a while to get there, but sleep and true Primal fitness just aren’t in the cards right now. Only 91 days until classes are out and my arms can be sore instead of my a$$!

    9. My nearest Whole Foods is an hour and a half away, whaaa!

      Nice to get a peek at Mark’s routine (gives me something to aspire to!) and I enjoyed your post too, Mr. T; it gave me a chuckle 🙂

    10. I totally agree with you and seriously that’s not only America’s problem, that problem is EVERYWHERE in Europe.
      People are being forced to work til they die. Ya’ll should just save up money and then just quit working with 57 or something. In Germany we’re supposed to work til 67!! I mean WTF!!!
      I won’t do that favor of dying to them.
      I think in another country (like South America or Asia) are much more relaxed and stuff. And also focus on the real important things in life. I will move.

      1. Exactly!

        Crooked politicians in Government, funded by Corporations with their own agenda (for profit), have borrowed money from the Federal Reserve/Bank of England/IMF, backed by their tax-payers blood sweat & tears (taxes), resulting in the rat-race the we find ourselves in, because they can’t cover the repayments and interest back.

        I owe, I owe, so it’s off to work I go….

    11. I have a similar work schedule so I figured you might find this tip helpful. My husband and I ditched the evening TV to have time for preparing lunch and snacks for the next day. If there’s any extra time we meditate before bed, making sleep come within minutes (seriously–no new age B.S. about it. It’s amazing–just sit and listen to your breathing). Those two changes made a HUGE difference for us.

      We use a crock pot to cook a large amount of meat twice (or so) a week, and then just put it into lunch containers with some salad greens and cheese or yogurt each night before bed. Also, for breakfast, we boil 3 dozen eggs each Saturday morning and grab them for breakfast (or an easy snack) throughout the week.

      We keep a variety of meat cuts in our freezer, making lunch and dinner different every time. A meat share really helps to provide variety. The effort of cooking is well worth it because:
      1) We don’t spend extra money on pre-prepared meals.
      2) We don’t have to eat the crap that sneaks its way into restaurant food (who would care more about what goes in your mouth–you? or a money making restaurant owner?)
      3) This way, our short lunch breaks are actually RELAXING. This is because we don’t have to run out to a nearby eatery and wait for the food. Instead, we just find a quiet place that’s inside or out to relax and enjoy the taste of lunch. Sometimes, there’s even enough time to take a brisk walk before eating, making the afternoon much more enjoyable.

      1. Slackliner, I agree with you completely about ditching the T.V. If I really want to see something, I download it and watch later at my leisure…no commercials! When my beloved Roughriders play (Saskatchewan’s CFL team, for those who don’t know) I go to a friend’s house…socialize and watch the best darn football team in the Canadian league! Yeah! (sorry, I’ve drifted off topic…go Riders!)

    12. In the time it took you to write that, you could have made lunch, snacks and dinner for tomorrow ;o) Look up John Berardi’s breakfast ritual, plus it’s actually primal.

      15 minutes is all it takes.

    13. That was hilarious. I love PB too, and my life is somewhere between yours and Mark’s – but I love to laugh, and Im sure Mark got a laugh as well!

    14. Funny as hale!!

      I’m a crossfitter, a(forced at first) primal/paleo eater (due to lupus) — but even I did a double-taken when I read a pound of lamb haha.

      I think I will switch to macs, I never knew why but almonds seem to make my issues flare up.

      Grok ON y’all.

    15. Dear T. You watch an hour of TV at night but do not have time to pack some good food in your work bag before you go to bed? You have time… if you Value your health highly.
      You Value the t.v or your guitar more than you do getting good nutrition. It is more important to you. Takes 2 minutes to pack your next days food.

      Visiting the shop to make sure your house is always stocked with everything you need is vital; you don’t have to cook elaborate time consuming meals.

      If Exercise, Rest and Nutrition is important to you, you will make time to get the right foods, sleep and exercise.

      If you don’t like your job, make an exit plan, then work at it.

      Cheers, Anthony

      1. I have 4 jobs & a dog. I am out the door between 6 & 630am 7 days/wk to take the dog for walkies. I make my coffee b4 so I can sip along the way. I have a stash of food at work & do most of my eating at my desk. I cook in a toaster oven. I usually eat 2 eggs with a cut-up bison hot dog baked with coconut oil & a splash of heavy cream. Fills me up for most of the day. Other days it might be leftovers-on-a-salad. My daily workouts are shovelling snow off my roof & keeping up with the dog in heavy boots though deep snow…

    16. Sounds like a pretty typical lifestyle. I’m in full agreement that Mark is ‘the man’, has a pretty sweet life (according to the breakdown), and could kick your @ss but would probably pass on the bench presses in favor maybe weighted lunges with your body.

      In all seriousness it sounds like your life is as hectic as everyones and your doing the best you can with what you have and seeing some positive benefits from it. I’d say a little planning ahead with pre made snacks and looking into a CSA and you’d be pretty well balanced on the food side.

      Don’t use Mark’s life to dwell on your own. You’ve got a job, better health with a PB lifestyle, a girlfriend, and you can pay the rent. If it’s more time, more money, or more fulfillment you’re looking for then good luck in your pursuit. But take a look at just how green the grass is around you before you hop the fence.

    17. thanks for writing this post! i commiserate completely, up at 5:15 (except for every other friday and wknds), work all day, hope to have the energy to do some exercise after work or during lunch break. the part i’m insanely jealous of is having a housekeeper/cook!!!
      my partner isn’t working now, so at least he’s doing some of the cooking and cleaning, but i still spend way too many hours with food shopping/prep/cleaning. but maybe that is primal in a way and we’re used to thinking we should be able to spend our time with more elitist pursuits (like attending the opera or ballet-not that i’m into either of those!).
      i take my breakfast and lunch to work every day so i’m not tempted by the local bakery/deli (and to save money).
      i am appreciative of having a decent job, even if i feel like i work too hard and get too stressed out at times (that’s my usual MO unfortunately). and even if it doesn’t pay enough to buy land somewhere which is what i dream of. or at least a little cottage in the country, sigh…
      i should say i’m not totally primal, trying to work up to that. just trying to be gluten free and eat local organic veggies and grassfed meat is a challenge to keep up with!
      also i’ve been battling low adrenal and thyroid issues for awhile now which saps my energy.
      the part of the PB book that really resonated with me was about play-realize that at age 54 i seem to have forgotten how to do it! it seems harder for those of us who are a bit serious by nature, which is me. i do seem to take life way too seriously and feel burdened too much of the time!

    18. god bless it. You have described my and my husband’s lifestyle to a t. A hearty laugh of shared commiseration.

    19. I know this is an old post, but Mr T’s reply had me laughing out loud at work.
      Especially the “whatever the hell I have lying around” part for dinner. 🙂

  6. okay — your site and book have helped me shed the mid forty pounds. thank you. But, do you realize that you don’t even remotely live in reality? housekeeper who cooks, preps, shops, cleans? Who has that? Working a few hours a day? Nice gig if you can get it. Just a reality check for you — the VAST majority of people do not have the lifestyle you enjoy…

    1. So not all of us have a chef, just make your meals the night before, make extra dinner to take as lunch the next day or get up 10 minutes earlier to make lunch. Its not that hard. As far as structuring the day, obviously there are advantages when you are self-employeed. You can still get a work out in during your day. I eat at my desk and then take my lunch time to get in a workout. Its only a 30 minute workout, but I will take that over no gym time.

      1. Very true; it’s all about priorities! I work 7-4 & I’m a student, but I work it out. Nine times out of ten, I make myself breakfast and lunch the night before; the tradeoff is that I no longer have time to watch TV a couple hours a night, which is a good thing!

    2. Somebody call the Wahhhmbulance. People ask for Mark’s week and he writes about…and then everyone whines because they didn’t build a life for themselves with 40 or more years to do so.

      1. “wahhhmbulance”

        ;D

        i’m stealin’ it.

        …and, yeah. quit whining, whiners, and work your ass off now so you can slow down a bit and enjoy life later.

        and if you don’t have the wit to pull it off, that’s your problem.

    3. Mark doesn’t live in your reality, but you can’t say he doesn’t remotely live in reality. I can’t help but sense an undertone of jealousy in these posts where people feel they have to let Mark “know” how good he has it. “It isn’t normal!”. Well why be normal? Mark wasn’t handed the lifestyle he enjoys. He’s obviously had to work hard to obtain it and I don’t begrudge him anything and I aspire to be in a similar situation some day.

      When you look at the wealth of information he has made available on this site at ZERO cost to the public, you get the sense that perhaps he’s underpaid.

      1. “When you look at the wealth of information he has made available on this site at ZERO cost to the public, you get the sense that perhaps he’s underpaid.”

        So true!

  7. I’m starting to come around to the belief that you like coffee.

  8. oh yea- Yes, I do realize that Mark was posting this to give us an idea as to what HIS week looks like; not to give the impression that we should model our lives after his. But, making fun of that would be boring, so I figured I twist the message to fit my purposes. 🙂

    1. T I love your post it gives us all comfort we are not alone. I too work a 40 hour week then do part time uni (college) but still manage to do some kind of ‘play’ sport – 3 days week minimum. I appreciate how lucky I am having my own wonderful chef – my husband who prepares me great PB meals. Guess the key is to try to find something we love to make the other stuff not so irritating.

  9. I agree about working out not for the sake of working out, but to be able to do what you want or need to do, pain-free. I’ve found that for me, all that’s required is walking and the Bikram yoga series. If I do that every day or every other day, I can work very hard in my garden, even if I haven’t done so in a few months, without pain. I am 57.

    As for the problem of Working for MOney: yes, it does take a lot of time, Mr. T. I spend too many hours sitting probably. So I try to remember to get up and walk around during the day at work.

  10. That was excellent, thanks. Been reviewing my eating/exercising of late and wondering if I had too much of this or too little of that but seem to be doing about what you are! Tick, vg me LOL!

    Strangely I too have just started yoga and I too have long-distance runner’s hip flexors issues – the lunge is really loosening it all up. I wondered where massage fit with your ethos; been having a weekly one for a long time and it’s kept me from injury I’m sure.

    PS Some of your new shots on the header are awesome 🙂

    PPS Hope Carrie is making a speedy recovery.

  11. Work does take a lot of time. But I was just thinking: I LIKE working! I like doing something that is useful to other people. OK, there are plenty of things that are useful to other people that nobody will pay you to do, like take care of your own kids or aging parents, or growing your own food, etc, and those things are good to do too; but I like doing something that is valued by other people to the point that they actually PAY me! (Apparently Mark is doing something like that too.)

  12. Thoroughly enjoyed his post! Mark, you are a very interesting person to me and I enjoy getting peeks into your lifestyle so I can get some new ideas to carry over into mine!

  13. Mark, can you give a bit more info about your thigh high cold water soak? Was that purely to reduce inflammation in your hard-worked legs & knees or does it provide some other benefit?

    1. CJ, yes, it’s for the anti-inflammatory benefits. I learned it from a New Zealand runner friend Jack Foster 30 years ago and never really tried it until recently. He swore it kept him in world class (uninjured) running shape well into his 50’s.

      1. Mark, thanks for the tip. I will cold soak my right foot/ankle daily going forward. It’s been tweaked for months and recently aggravated it playing ice hockey.
        Hope to have it 100% in time for Primal Con!

      2. I did this inadvertently in my mom’s unheated pool after a 4 mile walk last week while visiting her – something about being in that cool water seemed tempting, so I stood in it for a bit – man it felt great. I need to do more long beach walks here at home, since the ocean averages about 50 degrees right now (eesh)

      3. I broke my back 18 mos ago and am always told to get into an ice bath (!!!) after every single physical therapy session for this exact reason. It’s not always feasible, but when I’ve done it, especially consistently, I do notice that I am less sore from the PT and from life/workouts in general.

  14. Wish I had a housekeeper who shopped and stocked the house with primal food and also cooked/cleaned. That would give me a lot more time for playing. If I weren’t spending so much money on this expensive primal food (which I love BTW), maybe I could afford to hire somebody.

    1. It doesn’t have to be expensive, get a slow cooker.

      I make 3 days worth of food on Sundays, tastes even better the next two days and I am a lousy cook, Lord knows what a good cook could do.

      I don’t know where people get the idea that you have to spend a fortune on food, it’s a dead cow cut into pieces, there are plenty of them … we’re not talking black truffles.

      1. Haha! Exactly. Form a close relationship with that slow cooker! Easy and inexpensive meals, no doubt.

  15. So Mark, do you no longer do any IF? I don’t see any this week, but I assume you may be doing it once every two weeks or so…

    1. Patrick, I usually save IF for when I travel. Dinner the night before, travel the next day and no food until dinner that night. That works well for me because I also generally know I won’t be working out intensely on a travel day – just lots of walking and other low level movement.

      1. if your costco has the Layer Cake Syrah from Australia, I highly recommend it!

  16. very cool. thanks for sharing. 🙂

    i think we are going to try to get more local hikes in. perhaps on sundays. 😀

  17. Great post, and I can only hope one day to have this kind of a “work week”, when I am fortunate enough to be my own boss. The idea of taking a paddle board break seriously calls to me! One important lesson I learned from this post: wine with dinner every night is a good thing! Oh,m and chocolate. I think I can handle that!
    Mark, you mentioned Carrie had an emergency appendectomy.Hope she is feeling better and well on her way to recovery! You are both truly inspirational!

  18. Also noticed you ate three meals a day! 😉 On the forum lots of folks go on like IF is a core principle of the Primal Blueprint that everyone is supposed to take up as soon as they can. All I know is I like to eat, look forward to doing so, and would feel cranky as hell if I was supposed to sacrifice the regularity of that pleasure, even if I was OK physically. (And I’ve been at my goal weight for years, so I have nothing to prove!)

    1. PrairieProf, IF is a significant tool for those wanting to lose that extra body fat. It ONLY works the way it is supposed to if you take the three weeks to go Primal first (cutting grains, sugars, seed oils, etc) and reprogram your genes to build cell machinery that preferentially burns stored body fat when there is little or no food around. As I mentioned in a comment above, I do IF when I travel. My reason is not for the fat burning – I keep my body fat low enough throughout the year. My reason is for the reparative effects at the cell level.

      1. Mark, here’s an idea for a future post. I’ve been eating primal for a couple of years now, not that I’m perfect about it. I’m 5’8″, 152 lbs, and about 16.2% body fat. Some crossfit, some speedwork, and slow, long runs every 3 weeks. How can I use IF to lean out a bit?

  19. Interesting take, I envy your days! Though I finally decided I needed to take charge if I want to live the kind of life I WANT, instead of doing things I HAVE to. So I’m back in school… which means busy right now, but eventually there will be a private practice with my own hours and my own schedule. Which includes leisurely waking up with the sun, stretching and yoga, cup of tea and reading BEFORE work. 🙂

    1. Totally agree! It’s up to every one to do what it takes to have the sort of life THEY desire. It’s a lot of work in the beginning, but will be worth it in the end. I’m sacrificing and living quite frugally, but the Master Plan is fully activated.

  20. Unfortunately, I too live a life similar Mr. T’s, but am VERY jealous of Marks life and constantly try to emulate it any chance I get.

    I will say that PB has inspired me not to take things so seriously. I try to have fun every chance I get. For example, today I parked as far away from the store as possible and sprinted to the door in 17 degree weather. It was exhilarating. Then on the way back to my car I rode the cart like a scooter. I had fun and got in a little workout.

    I have realized that having fun is the best way to get healthy. I have only been living Primal for a short time, but I already feel happier and healthier.

    Thanks for all that you do Mark

  21. Good for you Mark, you live just what you teach to those of us who choose to strive for a better life by using your books and web site. Thank you! Congratulation on the success, hard work does pay off!

  22. Sugar in the coffee? Thought sugar was a strict primal no no? Could you let us know what type of sugar you are using?
    Thanks!
    Awesome site by by the way!

    1. Gaizka, a teaspoon of table sugar is 4-5 grams. Considering my daily intake of carbs is almost always under 120 grams and sometimes under 100, those few grams have zero ill effect. It all coverts to glucose, whether its sugar, grains, potatoes, rice, etc. Sweetening my coffee a bit is a minor compromise. Now, if I were having a sticky bun with it, we’d have a problem.

    2. Yeah, this blew me away at first, however upon reflection there is the 80/20 approach. In my case I am addicted to sugar if I have a sweetened coffee in the morning I will drink them all day. So I choose black coffee, nada sugar.

  23. This was fascinating, mostly to see what your eating regimen is. Obviously the majority of us don’t live the same kind of lifestyle, (those posts were very entertaining), but it’s great to see that my food habits aren’t that far off from “the creator”. How large is your big coffee anyway? I mostly use a 17oz press (keep it at work) now that I no longer load mine with sugar and sugared, flavored creamers, and just have a bit of half and half. I am pretty sure that I love coffee even more now.

    To those that complain about not having time to cook a decent meal after work … I work 8-5 M-F, commute about an hour each way, pick up children, go home, cook dinner, make sure they get their homework done, clean, laundry, etc. etc. typical mommy schedule. I also manage to make pretty fantastic meals after work. An hour of cooking is nothing in the scheme of things. Just last week, I made pan seared pork tenderloins with a fresh sage/rosemary/butter/shallot/stuff sauce (fresh rosemary and sage ground with an herb mill, plus stuff) and sides… I cook like that perhaps averaging 3 times a week(days), plus what I decide to make on the weekends, I save more complicated things for weekends where I really get to stretch my culinary skills. I do admit to taking some shortcuts if there just isn’t time, and grilling meats generally falls into that category, or like last night, forgot to put dinner in the crock pot and ended up eating a cauliflower/cheese/tunafish casserole thing. There’s ALWAYS time to make great food, but if you don’t enjoy cooking (it fits into my “play more” category) then I suppose it may seem to be more of a barrier.

    Or rather, to each, their own.

    Now what I haven’t found time for yet is exercising, more honestly, I think I have finally hit the bottom of what I will lose by just eating, and now need to do something to drop the final few and tone my body.

  24. So on top of working, I don’t live in California. In the summer I do grow a garden to supplement my fresh veggies. Heck, I’m about to put a few lettuces under grow lights right now. But even with modern technology and transportation, I simply do not have the access to loads of fresh fruit and veggies that I would if I chose to live somewhere else. And I don’t hunt. So if I wanted to eat totally primal, I would definitely need an exorbitant salary and/or a personal hunter-gatherer to keep me in primal food.
    I’m not saying I don’t eat real food that I consider pretty tasty and healthy, but I am saying that between expense and availability not everyone can afford to eat this way.

    1. Where do you get the idea you need an exorbitant salary?

      First of all you shouldn’t be eating loads of fresh fruit, that is a ton of sugar.

      And why eat loads of veggies? Some veggies are nice but I do well with the frozen ones.

      And in most places hunting for meat ends up costing more than buying it at the grocery store, it’s not like you can shoot the deer grazing in your backyard, you need to go to a wildlife area designated for hunting during the appropriate (short) season or go on a private property and pay for the privilege … much cheaper to buy whatever meat the grocery store has on sale this week.

      Food is costing me less than it ever has before, and I eat a pound or more of meat for dinner every night. Buy a large hunk of cow flesh … cook it slow … feast on it … shouldn’t cost more than $3.50 per meal.

      1. This is pretty new to me but if primal means meat, fruit, and veggies and then you cut out or scale way back on the fruit and veggies then you are just eating protein. Not very balanced.

        Now the meat. If I buy whatever the grocery has on sale, then I am buying feed lot raised, antibiotic laden meat of such poor quality that I don’t want it in my body. Last night I found some grass fed buffalo that was marked down to $6.50#. Usually it $8. Pricey for ground meat. You can bet I will find a way to stretch that pound for more than one person and/or meal. And that means adding some sides of veggies that aren’t coming from the garden quite yet.

        On the plus side, I almost always have a freezer full of non-farmed salmon and halibut.

        1. Eating primally is NOT expensive. One just needs to learn how to stretch there money.

          Avocados are generally pretty cheap and are packed FULL of nutrition. They are 75% fat too – mostly monounsaturated.

          I buy pastured eggs for $2.50 per dozen which is a fantastic deal. Buy a 1/4 cow to save money too.

          Look for meat that expires the same day. I sometimes find organic chicken that expires the same day for 50% off. I simply throw it in the freezer or heat it that same day.

          Olive oil and shredded coconut from amazon is super cheap too and very healthy. One serving of shredded coconut costs me 10 cents which is 110 calories of saturated fat.

          Buy whole chickens… learn to enjoy liver, etc.

        2. I totally agree with Toad that it does not have to be expensive. There was a poll a while back on the forum, and I think it was 25-30% are actually spending less on food than before they went Primal. I’m one of them. With the exception of uncured bacon from Trader Joe’s, all the meat I eat is 100% pastured.

        3. Primal doesn’t have to be expensive. Avocados, coconut products, eggs, canned tuna/salmon/sardines- all of these are affordable. I do buy mostly organic veggies, but conventional broccoli, cabbage and cauliflower are low in pesticides and inexpensive. Frozen organic berries are not pricey either if you get the big bags at Costco!
          Primal also is not all about the protein- it’s really more about the FAT! Decent butter is not expensive;-)

          I do splurge on food sometimes but I’m not well-off by any means. I’m just good at living within my means. I chose to buy a smaller house so I wouldn’t have a big mortgage. I rarely go out to eat. I don’t waste money at Starbucks. I don’t have cable. I don’t shop for clothes much (I should probably update my wardrobe more often;) My Honda is old (and paid for).

          So, if I want to buy the bison sausage or the occasional rack of lamb, I can do it without feeling guilty or without negatively affecting my budget
          Some people genuinely barely have two cents to rub together, but a lot of people waste money in small ways that they don’t notice. It’s all about priorities!

    2. I don’t have a vegie garden, I don’t hunt and I’m a single mother with 3 small kids. I work one day a week and study at university part-time.
      We are 100% primal and clearly I don’t have an exorbitant salary.
      What I do have is the desire to feed myself and my kids healthy primal food and I will bargain hunt, shop online and bulk-buy when things are on sale.
      Is it as cheap as feeding my kids PB & J sandwiches and boxed mac ‘n’ cheese? No of course not. But I figure I save money in doctor’s bills. My kids are never sick!

    3. Yeah, I live in WI and our winters are LOOONG and its hard to find any good quality (i.e. not over or under ripe, and that aren’t super expensive) fresh fruit and veggies at this time of year (especially now in Feb…). So we usually just get frozen broccoli, spinach, cauliflower, and berries (I like Stahlbush Farms brand YUM!) and squashes and onions during the winter, and lettuce once and a while. Can’t wait for summer and the farmers market!!!!!!!!

  25. Wow Mark, your week looks a lot like my week! Cool! I’m doing something right!
    (still want a housekeeper though!)

  26. I work for myself and my daily schedule is different every day (I can take breaks for a hike when the sun is out, for example, or go shopping at the market when everyone else is at work). And I have a nanny that comes for 3 hours a day to take care of my youngest child (otherwise I’d have no time for work at all). I’m considering hiring a house cleaner for a few hours a week, too. But as luxurious as this all sounds, I also know well the downside: no paid sick leave, no company-matching retirement plan, more financial vulnerability in general, and working late at night to finish before a deadline because I can’t afford to lose clients and I can’t get enough done during the day with all my other responsibilities. I am glad that I don’t slave away on someone else’s timetable, but my life isn’t as carefree as it looks from the outside (and I imagine the same is true for Mark’s).

    I start my day with a big cup of coffee with cream, too . . . 😉

  27. I enjoyed getting a glimpse into your week. Thanks for sharing. It’s nice you’re able to enjoy the (low-carb) fruits of your labor.

  28. Sounds like we could easily put you and Carrie up for a week, if you ever came to NZ.

    We could certainly feed you well and show you a few hikes… or some aventurous ski fields in the winter. And you could help us focus on fun…

    Off to create the regular “big assed” salad for lunch… skipped the giant omlette for breakfast today.

  29. This was so neat, made him seem more like a regular person, especially seeing that he has sugar in his coffee! I find it much easier to follow people that don’t seem so infallible! Thanks for sharing with us 🙂

  30. For those complaining GROW UP!!! BOO HOO…. I have a 40 hr. a week job, I have to get up early poor me…. Most of us work 40 hrs+, like my wife and I, and some how we find time to live a PB lifestyle. Organize and plan your meals ahead of time, have a grocery list on the fridge and add to it when you think of something you need and cook your meals in advance and freeze them to eat latter. Just a few simple things to make it eaiser. I can think of a lot of reasons not to eat primal but the 1 reason that keeps me living the PB way is MY HEALTH!!!!! If you agree with the message dont shoot the messenger!

    1. This is it exactly. I sit down and plan out my meals for four days at a time or so. Buy what is on the list, exactly what I need for the meals, and move on with life.

    2. Exactly. It takes some planning (love my crockpot) But very much worth it. 🙂

  31. What a cool peek into how one man is enjoying life and doing what he loves!
    I’m a registered nurse, working 3 12 hr shifts each week – luckily giving me extra time to plan meals and hike. Even so, a few short cuts I’ve found:
    1. Order bulk grass fed meats online – seems more expensive yes, but saves me time and saves me money because I don’t go to the store and buy stuff I don’t need.
    2. CSA box if possible for good veggies – luckily here, yes can get it year round. Again, more $ initially but keeps me from buying randoms I don’t need at the store. Also forces me to google for new recipes and keeps it interesting.
    We are still within our food budget, I cook more interesting things and use leftovers for lunches…It can and does work if you make the effort.

    1. I’m also an RN with your schedule, makes planning a lot easier when not working 5-6 days a week. One thing I’ve been doing is using the Eat Wild website to find local farmers who use grass fed and finished animals. Can be cheaper than ordering online.

  32. Thanks for posting this, Mark. I’ve wondered what your weekly routine is and how far from it mine is.
    We’re not that far apart.
    I’ve been feeling guilty for my wine intake, but I see we are of kindred spirits there as well.

    great!!!!!!!!!!

  33. Seems like we have a few coffee fans here, so I thought I’d mention this. If you’re a fan of french press coffee or just good coffee, do a google on Clever Coffee Dripper. It’s a cheap, easier, alternative method to the french press. It’s similar, but you are using a paper filter instead of the mesh screen that’s on a press. It gets a lot more of the insoluble solids out of the cup that cause bitterness. If you’re a FP drinker, you’ll recognize these as the stuff that settles at the bottom of each cup and prevents you from taking that last sip. Those solids are also suspended in the rest of the cup, you just can’t see them. The clever coffee dripper takes all that out so you won’t need that spoonful of sugar/cream to mask the bitterness.

    There are also some questionable studies showing increased cholesterol with un-paper-filtered coffee consumption, but I use this method because it makes the coffee taste a lot better and it’s more convenient than FP if you are just making coffee for 1-2 people.

    I also home roast my coffee beans or get them from a local roaster. I’m a bit of a coffee geek, but it sure gets me out of bed in the morning knowing a great tasting cup of coffee is only minutes away!

    1. I’m born and raised in the Seattle area. Excellent coffee is a quick find around any corner. I like the variety that can be had around here, from a nice smooth pour from a favored barista to a chunky nuclear black cup (FP) I make myself, it’s great to try new things. Thanks for the suggestion!

    2. We just got one of those stovetop espresso pots, and with our local SLO Roast espresso beans… man, what a treat.

      1. Kristina,

        Where did you get it and what is it made of? DH got me one but it’s aluminum I think. After using it twice it started to have a sort of petroleum smell to it.

        Thanks,
        Kania

        1. We got ours at Cost Plus. It is aluminium, but I clean it after every use, and have noticed no weird smells or taste – I’m usually pretty sensitive about that kind of thing too.

          Use bottled/filtered water if you’ve got hard water, tastes much better.

        2. Interesting…I clean mine after every use as well and then let it dry. Any concerns using aluminum on a daily basis because I do love my espresso.

          I have a whole house filter (crud and fluoride)..that’s what I use for drinking and coffee.

    3. I recently read that FP coffee or coffee made using one of the wire baskets contains more volatile oils that 1. cause bitterness as you mentioned but 2. may also be carcinogenic. If you want really good tasting coffee, the BEST method is to boil water then pour over your coffee basket yourself, bypassing the reservoir. According to Cook’s no regular coffee makers get your water hot enough to bring out the best flavors in the coffee. Unless you want to invest over $200 in a MocaMaker. I use my $15 Mr Coffee and boil the water. Tastes SO MUCH BETTER than just brewing it. No bitterness. All I use is real cream. I don’t like it sweet at all.

  34. Fabulous. Thanks for the inspiration. Like many here I spend too many hours at a desk, but love how primal eating makes me feel. 🙂 And to the fellow above with the sleeping issue, it makes me sleep better too. I just turn off the TV and read a book for that last 1/2 – 1 hour. 🙂

  35. I thought this was fascinating!

    I’d like a housekeeper too but with more focus on play, cooking doesn’t seem as onerous for this reluctant cook.

    And I was impressed that Carrie was able to hike at all after her emergency surgery. Thank you!

  36. Mark, thanks for sharing.

    To those of you who work all day — I feel your pain. I’m a busy lawyer. Here’s how I work my food situation, though. It’s actually very easy.

    1. Breakfast: protein shake, sometimes with a banana.

    2. Each Saturday, I go buy a bunch of vegetables. Whatever sounds good: carrots, broccoli, celery, bell peppers, cucumbers, etc.

    3. Each Sunday night, I chop up all my vegetables and put them into plastic bags. I also boil 15-20 eggs and put them in the refrigerator. For lunch each day, take a bag or two of vegetables and 3-4 hard-boiled eggs.

    5. I keep a couple of large bags of nuts (almonds, walnuts, pecans) at the office. If I need a snack, I grab a handful of nuts or an apple.

    6. When I get home each night, I cook up some beef, chicken, or fish. I often steam a sweet potato to go with it.

    I guess it gets repetitive, but I love my diet. I’d rather chomp on sliced cucumbers than potato chips any day. And it’s not expensive to eat this way at all, either.

    1. Great comment on saving time and money for preparing food! I am about to make my regimen very simple as well. Same breakfast, lunch and slightly different dinners throughout the week.

      It makes life simple allowing more time to enjoy!

  37. awesome post mark, very interesting getting a peak inside the life of the “master grok” While my work life isn’t like yours, its nice to see eating habits the same except I save the wine for the weekend. My question is why fast after EVERY workout? Do you have trouble recovering? I thought it was something you suggested every once in awhile(grok unsuccessful during hunt) not everytime

    1. Greg, I used to talk a lot about the magic “45-minute window of opportunity” to refill glycogen stores after a workout. I even designed post-workout shakes to take advantage of that. I suppose if you’re going to go hard every workout, every day, that is one strategy. P90X uses that. marathoners use that. Some bodybuilders use that. I no longer use that strategy. I only work out “hard” twice a week – and at less than 40 minutes, that means I won’t go much past depleting glycogen – if at all. It also means that if I have trained myself to efficiently derive most of my low level aerobic energy from fats all day long (and during low level workouts), I won’t exhaust glycogen meal to meal throughout the day. The fact that my body makes 150+ grams of glucose/glycogen a day via gluconeogenesis and that I eat 100-130 grams of carbs a day assures me I can refill glycogen stores every two days easily. Meanwhile, not eating after my hard workouts causes a growth hormone release that would be blunted by eating carbs PWO. You can’t have it both ways. You can choose to burn lots of sugar every day (and suffer all the highs and lows) in which case, when you eat like that you literally HAVE to go out and burn it off every day or else you’ll store excess carbs as fat on the off days. OR you can choose to work out less (and get better results). So I choose to forgo the carbs and glycogen refilling in favor of the HG and fat burning.

      1. Interesting. I do 2-3 early morning hard CrossFit workouts a week and my coach is always telling us to go home and eat some carbs and protein right away even though the workouts are only 45 minutes. I almost never do this and haven’t noticed any ill effects. But I am often super hungry at breakfast about 1.5 hrs later. Is there anything wrong with that? I should note that I am very lean and have been eating “primal” for several years due to food sensitivities.

  38. I also should add ways I’ve been able to keeping eating primal easy during busy lives. I usually work 50+ a week doing Heating and air conditioning work. It takes me about 15 minutes to make an omelette/scramble with all sorts of veggies and 4-5 eggs every morning. I keep it interesting with many different spices. while the omelette is cooking I grab a large tuberware containing and throw all sorts of veggies and then some meat. with some EVVO and put it in a cooler. Also grab a sandwich bag and throw some macadamias in there. That keeps me going all day. I’m actually trying to gain lean mass while primal so I make sure dinner is Huge chunk of meat and veggies in butter or coconut oil and spices. And if I just got done my workout Ill steam a sweet potato. It can be done if you want it!

  39. I too live a stressful over worked life, but it really isn’t an excuse to not cook. Monday through Friday looks like this.

    5:00 am Get up to take the dog outside for his morning walk and feeding. He eats raw meat, bone and organs.

    6:30 run off to the train station, this time of year I trek through the snow on unploughed streets to get their.

    7:30 start work, usually I get coffee there (I work in a kitchen) and I run to the back room and top it off with a really big helping of heavy whipping cream, sometimes cinnamon.

    9:30 I will break for a lunch either now or later at 1:30. If I eat later it will be my first meal of the day and chalk it up to some Intermittent Fasting. I usually eat a salad with ham and turkey or a double burger with bacon and no bun.

    3:30 Leave work. Catch the train home

    4:00 As soon as I get home I take the dog out for a 45 min to hour long walk around and about the area. Last trip I was almost mugged, they found out I only carry my keys so they left.

    4:45-5:00 Feed the dog his second meal of the day usually I give him a raw frozen pig or chicken foot to play/gnaw on as I make dinner

    5:15 Dinner time, I ALWAYS have time to cook, anything else would be a BS excuse.

    Chicken or beef liver with onions

    Frozen veggies with coconut oil and hamburger.

    Sausage, cheese and 4 egg omelet with bacon, sure it is breakfast food but when you can buy 30 eggs for three bucks who cares.

    Sardines and hardboiled eggs if you really have no “time” at all to cook.

    All of these items are cheap, primal, delicious. If you can get frozen veggies, that saves so much time.

    7:00 after cleaning and eating I can sit down to do more freelance work to try and earn a bit on the side.

    9:00 take the dog out for just a short walk, I use this to investigate the ally for partially used furniture or let him scare stray cats. I live on a very low income but primal is much easier than one would assume. Think canned tuna fish.

    9:30 Watch a little tv or read a book, catch up on MDA and Free the animal. Knock out some pull ups at home. Chin ups, pull ups, towel pull ups, push ups and squats with a sandbag.

    10:30 Bed time. I turn the heater completely off for the night and sleep under wool blankets.

    Time management and positive attitude greatly affect how you can live in a good way.

    1. your days are very similar to mine – especially with the early dog walks & deep snow! Sometimes I have to go to work again in the evening. Lucky for me 2 nights in a restaurant around the corner. Lucky for dog we have bison, elk, salmon, etc on the menu. He gets all the trimmings – my coworkers even save bits throughout the week.

  40. I very much enjoyed today’s entry, Mark. My only question was about the cold water soaks, which I see you answered above. I also get a weekly massage and am actively pursuing my master plan to set my life up to be able to work fewer hours so I can play and rest more. You’ve totally changed my life.

  41. Mark,

    This is exactly where I would like to be, though I think my time might be spent underwater more than anything. My wife and I have thought about getting a maid/cook for some time now and it would be great since we have such busy work schedules and then we are kiddie cabs when we get home, taking our kids to soccer (which I coach my daughter’s team), dance and guitar lessons. I am curious, do you request certain recipes each week so that your housekeeper knows what to purchase and cook for the week?

  42. Everybody’s circumstances are different, living primal is not easy and is not cheap but if you have the time and means to live it 100% then do it!!! and be happy, if you dont… well then do what you can and be happy! =)

    Thank you Mark for making the time to write life changing information with all of us! and keep up doing what you love!!!!!

  43. thanks for the quick response…one last question if you don’t’ mind addressing. When a guy is trying to gain a pound or 2, but would still like to maximize GH does a meal of protein and fat make sense. Or would you prefer to see someone fast PWO and just make sure to get enough calories during the other meals?

    1. I think the latter choice is best. Gaining muscle means working more intensely for short periods of time (either by high rep low weight or low rep high weight) and then giving adequate rest and nutrition (protein and fat in this case). You have to give your muscles a reason (a chemical signal) to get bigger, but they won’t respond that way unless you load them up properly. Better to train less often, but more intensely.

  44. I wish I could eat like this. I am still on ZC because even veggies cause weight gain and horrible, horrible digestive issues. Sigh!

    On a different note – thank you for a GREAT blog!!

    ~kania

  45. Mark,
    I am your vintage–58–have run marathons with you: but you were much faster and in front (I’ve done 2:35).
    I think this was one of your best posts–and provided me with a great outline, as I’m in a ‘reengineering/rebooting’ mode, after I intentionally became unemployed from a long long career in corp finance. Everytime I spend time to soul search, I keep deciding that I like not working!…would rather cycle, lift and spend time in the sun in Hawaii or whereever it is, and mostly not in Seattle where I live and love a wonderful woman, my wife.
    My son turned us on to you, and my wife and I are GROK’ers, and she has lost over 20 pounds and has never felt better. I love great bar drinks and need to adjust my habits, otherwise I’m ‘there’ with you.
    Would love to know more about which alcohol you think is OK–whether you might ever go on a speaking tour, and would come up to Seattle.
    Appreciate you very much.

      1. Al: Thanks! My wife and I are going! How did I miss this….
        You sound like you are an Aussie and obviously living in Seattle now–I want to live in Australia! I need more sunshine. Met many Aussies when I was in NZ/Rarotonga last March–festive, fun-loving people, along with the Kiwis and Cook Islanders of course.
        Thanks for tip.

  46. Super duper post, very enjoyable to read, and I am happy to say that I’m taking a bunch of really good pointers away with me. Thanks!

    That being said, of course I felt some lifestyle-envy, which I won’t articulate here for fear of duplicating Mr. T’s hilarious and perfectly spot-on post.

    What I would say in response to those who view this post negatively: Mark designed the Primal Blueprint to encapsulate the most healthful lifestyle possible within the circumstances that the modern world allows – so shouldn’t he be living one of the purest, and therefore most ideal, constructions thereof?

    Frankly I’d be more concerned if he were living and working the way I am (40+ hours a week, high-ish stress levels, cooking my own frequently run-of-the-mill cuisine), because what the hell kind of example would that be setting?!?

  47. Looks like you could borrow a few tips from Tim Ferriss and his 4 Hour Work Week, since he borrowed so much from you for the 4 Hour Body cookbook. 🙂

    1. I think Mark has already borrowed a few tips from The 4 Hour Workweek 😉

      And you just mean 4 hour body correct? Its not a cookbook…

      1. There is a supplement to the 4 Hour Body that has a bunch of “slow carb” recipes, and most came from this site.

  48. Hey Mark. I’m interested that you ate within a half hour and then 45 minutes for both of your workouts in this week that you shared with us… And it wasn’t a “snack” either but a full meal.

    …and you’re obviously OK with that? (as in, you don’t feel like puking just from the output of energy?)

    I was challenged last year to work out fasted and have never looked back once I started. I just love it!

    Thanks for all you do and share with us!

    1. Karen, most days, it’s usually a shake that’s maybe only 10-12 ounces of fluid total. If I eat an omelet before a workout, I also might not finish the whole thing, knowing I’m headed to the gym soon. And I have a very good ability to stop eating at the right time (not too much, not too little). As a runner, I never had issues with eating before a workout. In either case, these are higher fat, low carb “meals” that have minimal effect on blood glucose and/or insulin during the workout.

      1. Thanks! I’m aware they are high(er) fat and low carb but they are still very filling. Once in a while I’d eat bfast then have a work out at 11 and there was still too much food in my belly (bfast is always eggs with coconut oil and butter).

        You’re inspirational!

        1. I also feel full for a few hours after I eat and thus decide to workout in a fasted state especially if I eat a lot of protein and fat which is basically every meal.

  49. I eat way more food than you Mark! How do you do it? I’m a 46y/o F. I don’t eat a pound of meat in a sitting but for sure in a day. No starch or fruit but tons of veggies. I’m thin but I’m always hungry! What’s your ticket?

    1. How much fat do you get in a day? That’s probably the difference… I used to be hungry all the time, too, till I learned the beauty of eating lots of GOOD fat.

      1. trust me…I eat alot of fat. butter, ghee, EVOO. I eat ALOT of small meals (4 oz meat 3 or 4x but then in my snacks as well)through the day but finding I need a few more carbs than just meat and fat. I seem to eat 6 or 7 cuos of veggies. I pick all day long! My life revolves around grocery stores, cooking and eating. lol ( i do love to cook though)

        1. Nags- if you’re anything like me…try to not think about food as often!

          Thinking about eating does make you hungry. It causes the body to release insulin (in anticipation of receiving food) which lowers your blood glucose which makes your brain think that it is starved for fuel (it will use glucose if it is available – otherwise it will run on ketones when it is not) thus releasing other hormones that will cause you to feel hunger.

          It sounds crazy, but its true! Get lost in a project, book, cleaning, conversation… whatever! Before you know it, a few hours will go by, someone will mention food, and THEN you get hungry.

          Good luck!

  50. Mark,

    Thank you for sharing – I enjoyed “seeing” what a typical day is like. I’m not too far off, but I must admit Mr. T’s write-up did provide a good chuckle.
    It’s hard not to envy someone doing your shopping and cooking your meals, I wish I had that. Oh, I forgot! I do! It’s me!
    Anyway, as always MDA inspires me to continue to be the best I can be. It’s also a good reminder to use my time wisely and that living PB is worth the energy.

  51. What an interesting look into your life… thanks! Parts of your week are certainly on my motivations list now (mainly, housekeeper and deep tissue massage!)
    My more primal life has definitely given me more energy for my own schedule, which unfortunately, doesn’t involve as much sleep as I would like. It is more like:

    -4:40-6:00 wake up (depending on 1 year old alarm clock to wake me up 🙂 or earlier from nausea/urge to pee when pregnant. Change diapers as other kids wake up.

    -7:00 ish – Make breakfast for hungry kids- always 2-3 eggs each in some form (omelet, egg casserole, over easy, etc)

    -8:00- dishes done and first round of cleaning done, try to squeeze in kettlebell workout in between story time and school work.

    -10:00 Kids play, I attempt to work for a couple hours (usually punctuated with “potty” breaks, requests for snacks and spilled things to clean up.

    -12:00- Lunch – usually leftover meat from night before, chopped veggies, and guacamole

    -1:00- Kids naptime, I clean and get writing done for the day, prepare dinner if I can so it is ready later

    -3:00 kids up, time outside, try to incorporate climbing trees, running, trampoline, etc

    -4:00 Finish dinner prep and do laundry/bills/etc until dinner

    -5:30 Dinner as family, always meat, 2 veggies and guacamole or hollandaise sauce for dipping (kids love it!)

    -6:30 Bathtime for kids followed by story time and family time until bed

    -8:00 Kids in bed, my workday starts

    -8:00-12:00 Writing, work stuff, time with my husband.

    -12:00 Sleep- finally

    All in all, my perfect primal life, but a housekeeper would be nice! I hope in 35 years to be where Mark is and have a little more time for sleep and surfing, but for now, I wouldn’t trade it!

  52. I love seeing week schedules like this, thanks for posting. Definitely a lifestyle to strive for!

    I also look forward to being able to toss in wine, chocolate, artisan cheese and the like a little more regularly (than never) like in the above. I need to get to that lean equilibrium first – having them now just leads to a plateau.

  53. Well, it is nice to see your schedule mark, and I am quite jealous, for sure. LOL. I don’t have a personal chef, (because that is me,) but cooking relaxes me, so that is cool.
    As for not having the time, I hear you. That is why some people jsut need to learn to use a slow cooker, then a lot of magic will happen.

    1. Jason, everyone should understand that Diva started as a simple housekeeper, cleaning a few days a week. Over the years she learned to cook (very well) and likes doing it, so she allocates enough time (and it doesn’t take much) to prepare food while she’s doing everything else. She’s like a two-fer-one employee that way. After all is said and done, I still cook my own omelets, steaks, ground meat scrambles, etc because I’m fast that way.

  54. Great post! It’s great to see when people walk the walk and talk the talk. And I think it is so awesome that you have a housekeeper/chef. I hope to aspire to that as well one day. Work smart, play hard. I love it!

  55. Who plays ultimate to 25 points?? I have played for about 8 years now and never played a game past 20 (and that was only because it was win by two). I guess its a west coast thing!

    1. Devin, we play for 90 minutes (after a warm-up). Used to be to 20, win by two, but some decided we were having so much fun we’d go to 25 and from then on we kept doing it. That means some close games see 45 points scored in total. We do take a 5-10 minute water break when one team gets 12.

      1. You must be really good. We play for two forty-minute halves, with a ten-minute halftime, and the average score is only about 10-15 points! We suck lol.

  56. Thanks for the reply! I was just wondering because I have never heard of people playing to that high of a score. I have played in many places and usually it starts out with a 30min-1hr warm-up scrimmage with no score kept and then a game to 13-15. I don’t know why, but everywhere I have ever played worked out that way. However, they are for teams that compete, so I guess there are different objectives (lots of conditioning and drills too).

    If you are ever in South Florida and want to toss some disc shoot me an email!

  57. I’m so tickled at this very moment reading some of this. “I work 60 hour weeks” “I have no time” “I don’t have a housekeeper/chef to help me” TOO FUNNY!
    Meanwhile on the other side of the world where they have never even seen a laptop there are people who use the bathroom in the hole they dug next to their dirt “house” in which they sleep on a grass mat on a dirt floor. They walk miles to retrieve dirty contaminated water to eat, drink and bathe with. Seriously ya’ll, when you consider it, the fact that you even have a clue what MDA is means you live a life of privilege some will never know. If it’s really that tough why should we even attempt to live primal when we could just slowly kill ourselves one fast food drive thru at a time. The truth is, it’s not that tough and we all have it pretty good compared to most.
    I don’t envy you in the slightest Mark! I too can live in Malibu, make my own schedule, and hire help to support my primal lifestyle if I so choose and work to do so. I applaud you Mark for all that you have given of yourself to us and for us.
    So, when I move in next door, can I come over for dinner? I’m thinking I won’t have time to cook as I will be too busy working 60 hour weeks to pay for my house in Malibu! Ha Ha
    Thank You Mark!
    “If you are going to be thinking anyway, you might as well think big”—Donald Trump

  58. Great post Mark, I just wanted to ask you when do you take your vitamins and the other supplements…
    Somewhere a while ago I’ve read that coffee interferes with vitamin absorption so I don’t know if I should take my vitamins right after I have a cup of coffee in the morning or maybe later in the day for a better absorption.
    Maybe it’s a silly question but I have to ask.

    Also, I’ve noticed that I usually eat some butter and cheese with the almonds as a snack and maybe a fruit and a natural yogurt mixed up too. Is this an excess? I mean it’s not like I have any kind of weight issues but I’m not really hungry when I eat this. Since I’m studying, exercising, doing a lot of other things and I am a teenager (and everyone tells me that teenagers should eat more for a better growth) I think that it is worth it. Anyway after reading you post I think I’ll re-organize my eating patterns in order to make it more simple and not having a “big meal” in the afternoon that messes up with my plans if I’m out or doing something far away from home… what do you think?

  59. Congrats on your wonderful life, health, happiness, passion, and ability to give others the tools to make healthy choices to change their lives for the better.

    You deserve it all!

    One request, can you send some of that lovely Malibu sun our way? Pittsburgh is quite gloomy these days!

  60. Obviously I eat all the carbs that feel rejected by you. Two questions:

    1) Who won the Scrabble game?
    2) Who took that fabulous photo of you on the paddleboard?

    Eric

    1. Hey everybody, meet Eric, my paddling buddy – and great friend for over 20 years. He would be a world class Adonis and Gold medalist in anything if he didn’t give in to the carb gods. Every frikkin’ meal.

      And, yes, he took the photo of me on the board and several of the others on the header.

      E, I won that Scrabble game, but it was something like 334 to 328. Kyle is getting good.

      1. Sad but true. Gives me room to improve. I’m also surprised that you didn’t write about what a “god” Kyle is at Ultimate.

  61. This is a story about trying to be primal when you don’t live in California:

    So Grok wakes up to another morning in his little corner of the frozen Northeast. It’s a snow day (the first one this week), so Grok expects to spend the day in his cave with the kids. Later he’ll do some shoveling and perhaps take a stroll over to the local sledding hill. As he’s puttering around the kitchen getting ready to make his morning coffee, Grok’s wife informs him that’s she’ll be working from home because of the weather. Grok knows he’ll have to make an extra big show of doing chores today, but he’s happy to have some adult companionship. Plus, there’s always the prospect of some marital relations when she’s home during the day. Grok considers mating an essential part of his primal lifestyle, and he’s happy to share his cave with a lady who feels the same.

    Sure enough, a little while later, the kids are busy with cave paintings and Grok’s wish comes true. He is so caught up in the moment that he temporarily forgets all about his coffee.

    Emerging from the inner sanctum of his cave, Grok realizes with horror that the snow has turned to rain. Every shovelful will now weigh approximately 10x as much as it did a hour ago. And to make matters worse, the forecast calls for it to freeze again later that day. If Grok doesn’t get out and shovel now, his cave could be encased in impassable glaciers by evening. Grok has at least 90 minutes of shoveling ahead of him … if he works fast and only does the essential stuff. His coffee will have to wait.

    Outside, Grok is treated to the most primal of workouts. The icy rain pelting down has turned the once-fluffy snow into frozen mashed potatoes more than a foot deep. Grok estimates that each shovelful contains 2-3 gallons of water. Because previous storms have left precious little room to pile new snow, Grok must toss each shovelful on top of a snowbank that is taller than he is. He tries to distribute the effort evenly throughout his body, switching between righty and lefty grips on the shovel and squatting extra low to get his legs involved. It’s an approach that has worked wonders with previous storms.

    Try as he might though, Grok has to concede that this storm is worse than the others. With each rep, his technique gets a little worse. He can feel himself using mostly his back, like his body is hoping for an injury to put a stop to this madness. Grok is happy that he wasn’t born a few thousand years later as one of those Chinese laborers who built the Pacific railroads. He’s pretty sure he wouldn’t have survived that life.

    Before long though, Grok is finished with his shoveling. Soaked and exhausted, he heads inside for some refreshment. His hopes are dashed, however, when he remembers that the storm has prevented any hunting, gathering, or grocery shopping. The only primal food that’s not frozen is butter, so Grok checks quickly for Mrs. Grok, then eats some. It’s salty and delicious, so he has another bite. By now, Grok’s head is pounding. He can’t think straight. He wonders if all the shoveling has given him an aneurysm, then he remembers … A few minutes, and a few tedious steps later, he’s enjoying the first steaming cup of the day from his French press. It’s 12:30 PM, and this caveman finally has his coffee. Not only that, but he’s confident that whatever else the day throws at him, he can handle it.

    1. LOL! I can totally identify with Grok and the snow shoveling with the storm we had a week ago. Took me an hour and a half and it got heavier with every shovelful (plus my hands were still hurting from lifting – just started).

      Now I just wish I could go all cavewoman on the jerk (neighbor’s boyfriend who doesn’t live there) who keeps parking in my very nicely shoveled parking space every Monday night when I’m at TRX class. He has an SUV and can park in the snowier areas that the lazy snowplow operator didn’t do.

    2. Love this! Thanks for the laugh! I live up here too. Although we keep getting passed by. Very disappointing.

  62. Thanks so much for the great insight Mark. So helpful to get a glimpse of daily routines food intake etc. Quick question. I too LOVE a big cup of coffee in the morning. How do you feel about coffee during the day? Since switching to the primal lifestyle I no longer need it as a crutch, but I REALLY love a cup(or 2) when I get a break at work? Thanks for any insight!

    1. peter, I limit myself to one cup a day. In truth I often don’t finish that one. I think more than two cups a day might start to have deleterious CNS effects.

      1. Sheesh! Sometimes people read too many medical publications. I had to Google “deleterious CNS” to understand what they heck you just said. 🙂

        True it requires typing more keys to say “might start to be harmful to the Central Nervous System” but it would have made it much easier for me to understand.

  63. So husbands typical schedule: get up 630am leave house by 7am drive company truck 34 miles to cane company which an take 45min to hour and half. Breakfast was whatever grabbed on way out door like banana and juice or example. Work starts technically at 8 am but cranes run 24/7 so this mechanic is working as soon as in the yard or a jobite if called. Mostly outdoors in all weather conditions usually dealing with heavy equipment/ tools and climbing up and down the cranes and booms. 9am a 15 min break which s not always able to take if on emergency fix, otherwise it’s rest and water or tea. Lunchtime s 30 min at 12pm usually whatever is close to shop or at job site, microwave is usually full with about 50 folks in line. 230pm is next break again a drink maybe some nuts or snack and rest. 430 pm is technically quitting time, but often still working on last minute broke down crane trying to get home. Another traffic crowded drive home, if lucky home by 6pm, usually supper is ready shortly after getting home, then it’s check emails, deal with calls etc, bedtime usually by 10 pm
    Had a quintuple bypass 2 years ago, ok’d knee injury that last surgery to remove cartilage finally made actor he truly almost lost his leg in 1977. All lumbar degenerative disc nearly naturally fused at this time. Only 51 years old and been very frustrated with diets and no improvements and finally met older folks like him that had success with pb plus even the cardiologist was not against it either. Might not fully agreed but figured might work.
    The poor man so worn out from his heavy work and walking the yards 1/2 mile to the back during day plus the knee and back chronic pain usually any extra cardio workouts or even walks just don’t happen.
    Only been at this couple weeks now, but we plan on this working for both of us. And perhaps if my work gets more traction we can do more relaxing and playing like Mark.

  64. Bravo, Mark! Thanks for this post! This gives me something to aspire to!!! And keep up the awesome work (and play)!

    1. And even though mac nuts are the only ones I am allergic to so cannot eat, I’m not going to whine about my inability to exactly copy Mark Sisson’s day =)

  65. Mark, please for Bubba’s sake, don’t allow your pets to eat anything with onions. I lost my beloved dog this way. Dogs (and possibly cats) cannot digest onions and they end up with pancreatic problems eventually. You mentioned that on Sunday, Bubba finished your lamb and onions.

  66. All of this, and yet you still find time to coach The Seattle Seahawks. Truly amazing! 😉

  67. Great reading …. thanks very much. Id like to let you know that I read the “book” while in Mexico at my brothers suggestion. I weighed about 191 at the time. Following the basics I lost about 6 0r 7 lbs in 10 days while we there still taking advantage of an all inclusive situation. That was in December and as of now I’m down to about 174 while still maintaining decent muscle mass. Id like to add that primal eating works incredibly well for and the fat loss was close to effortless. I don’t usually write in about “anything” but I’m completely satisfied with your book and the info contained there. Thanks very much and keep the info coming.

    Andrew
    Burnaby, BC. Canada

  68. Thanks for showing us what you do each day, Mark. It’s definitely inspirational.

    I had an initial reaction of “it must be nice,” but, to be honest, even if I had worked my way into retirement with a maid and cook, I don’t know if I’d have that kind of routine (yet. . .I’m working my way toward it!)

    Whenever I get a bad case of the “if onlies” about how much easier it would be to get in great shape if I had a personal chef, trainer, housekeeper, etc., I think about all the celebrities who have continued to struggle with weight and fitness even with all of the resources anyone could ask for.

    It’s up to us to do what we can with what we have, taking what we believe (Primal is the way to go) and putting it into daily practice as much as we can. You’ve renewed my enthusiasm!

  69. I love the 4-egg omelet. I actually do that myself every morning for breakfast. 4 eggs, a pack of diced mushrooms, a chopped onion, and spinach, with fresh avocado and salsa to top it off! It never gets old 🙂

  70. Damn, you are living MY life. No wonder I can’t get a hold of it. When I get back from India I am going to live your daily for the first week…though I am going to eat the 1lb ground lamb myself. I knew there was a reason I got rid of that dog.

  71. Great post :-). I’m super envious though, not of the lifestyle but of the food! Wish I could tolerate dairy, wine, caffeine, choc and so on. It certainly would be a lot easier if I could have those things. I can’t even eat fruit as it messes with my blood sugar. Ah well.

  72. Thanks for sharing this with us! I think it’s great, reading the Jack Lalanne playboy article the other day, where he stated he had been working out at 5am, I just couldn’t see it as sustainable for an entire lifetime. This sounds more reasonable, I applaud you

  73. Mark, You may have posted before, but if not is there any chance tht we could see blood test results? HDL/LDL, blood sugar, etc. The proof is always in the puddin’…Grok on, Dave

  74. I’m a little confused at the absolute lack of any fasting whatsoever in your usual week Mark. All exercise is done after having eaten within the last hour! If you are exercising/playing as early as 10am why not skip breakfast a day or two?

  75. hahaha,

    MR T is a legend!!!

    I laughed all the way through and its the best post ive read on MDA for ages.

    Mark,

    You should sign MR T to write some articles for you and have him on your staff as a worker bee… He certainly would add some humour to the site thats for sure! Thats no joke

    Great work mark and a good look into your daily eating habits. thanks

  76. Mark,

    I know this may not be the right place, but any chance you could write a post on switching from ZC to Primal? I went from high carb/low fat to Atkins in 1996, to Paleo in 2003, and to ZC for health reasons in 2009. Now I am having a hard time switching back bot Paleo/Primal.

    Actually, I was thinking about getting the Primal Leap Kit, but it seems that it mostly addresses going from a SAD to Primal living. Any thoughts or a post on this would be greatly appreciated. I need help. 🙂

    Thanks,
    Kania

    1. If you scroll back up to Mark’s article, “Carrie” is clickable. It takes you to an article she wrote. I think it shares what she eats, how she exercises…

  77. Hey Mark,

    Excellent post – I love reading about other people’s lives! Just curious – what does Carrie’s diet for a week look like? I ask because, well, I’m a woman and would like to see how my food intake compares with another woman’s:)

    Also, any recommendations for people who ‘burn through’ muscle quickly. I’ve tried ultra low carb (50ish grams/day) with much more fat, but seemed to pudge out (I actually seem more ‘mushy’ when I bump my fat up and bring my carbs down), and fasting really kills any muscle definition I might have. I’m am full-on Paleo, no yucky oils or processed foods. I’ve also tried BCAA powder for when I am fasting, but it doesn’t seem to make a difference. I follow your PBF plan, mostly going for winter walks or yoga on my ‘play’ days.

    Thanks for everything – love the blog!

    Jessica

    1. Jessica – in Mark’s article, he’s made “Carrie” clickable. It takes you to an article she wrote. I think it shares what she eats, how she exercises…

  78. awesome! Thanks for posting this- it’s great to see “a day in the life of” the man I’m trying to emulate! I hope I’m as healthy as you at 57!

  79. Mark, thanks for posting this. It has actually made my life easier.

    I just started PB 2 weeks ago. I was able to resist the donut holes at the meet and greet breakfast this morning and just have a cup of coffee with half n half and a teaspoon of sugar.

    Unfortunately, I was thinking it would be more of a breakfast event (most of the breakfasts we have here usually have a egg casserole of some type) and didn’t bring my usual hard boiled eggs, so my b’fast this morning was 7 raw almonds that were in my desk and a tablespoon of coconut oil.

    I do have a chicken thigh and some cooked carrots in butter leftover from dinner last night for lunch.

  80. I sat, reading, on the edge of my seat, coffee in hand, 2 boiled eggs and leftover ribeye on plate, hanging on to every word, every activity, every reply, laughing and absorbing the information in front of me. Thanks for sharing! Two thoughts: Ever considered a reality show? It appears many would watch you’re every move…including me. I think you should take a picture of that “big” coffee cup so there are no questions as to how much you actually consume…aren’t people a riot? Thanks for the info, but we want more, more more!

  81. The best part of this post was the preface: “While I am “working” more now than at any time in my life…”

    LOL. What did your life look like when you were “working” less?

  82. I didn’t see any IF in that week.

    Art would probably agree that IF at least once a week if not more should also resonate with PB lifestyle.

  83. My dog’s name is Buddha too! He’s a black pug. Your diet sounds delicious! I love the Primal Fuel in Vanilla … and eat tons of broccoli and asparagus and wild salmon. I do occasionally eat raw non-irradiated honey for something sweet… I love Starbucks too–always get the dark roast. I gave up alcohol a few years ago and only put cream in my coffee, no sugar, so I don’t feel too bad about my occasional honey benders.

  84. What a great thread! It kept me riveted.

    Both Mark’s and T’s posts were inspirational (and, of course, T gave me a big laugh).

    I really enjoyed reading what other people do all day and how they make PB work for them–just shows how versatile the plan can be.

    I’m a pretty bad and not very enthusiastic cook. I have the good fortune to be married to a really gifted primal cook. Since he’s deployed to Afghanistan, I’ve surprised myself by staying fit and lean.

    I eat a lot of eggs and nuts, yogurt for lunch, and apples and berries for snacks. I’ve also discovered that just about any primal foods can be combined and turned into muffins–with or without coconut flour. I go for days on muffins!

    1. P.S. I love going to work every day–I’m a librarian–and I think that having someone, no matter how nice, puttering about in my house would get on my nerves. I’m glad Mark’s enjoying life, but no envy here. 🙂

  85. Hi Mark, this was a great post and one that I made all of my clients read. The big criticisms were aimed at the massages, yoga and your work schedule.
    The thing is, my clients all live in large homes they don’t need, drive multiple luxury cars per household, enroll their kids in way to many activities, and hustle for long hours at jobs they hate.
    Life is all about choices, from the amount we spend on material items (which in the end forces to work harder and longer to pay for our stuff) to what we choose to do with our time (I noticed you didn’t include 4 hours of mindless television).
    I realize that some people have it harder than others but the life a person wants is up to them.
    Although you mentioned that it’s taken you almost 60 years to be in your position and to have that schedule, the actual time transitioning is probably alot less.
    Anyways, I think the average Joe should use this post for inspiration to change their lifestyle if so inclined, since in the end, we’re all on borrowed time and the best time to change is now.
    Thanks for all the great info you provide and for being a catalyst for others lifestyle changes.
    Craig

  86. Mark and T…. one end of the spectrum to the other! I can definitely relate to both, I use Mark as my goal post except that I probably will not ever eat as much as he does!! A pound of lamb… wow.

    Anywho, I have had to change my thoughts around what “free time” really means… it used to mean time to lay around and watch TV, now it means time that I am “free to do what I choose…” so I choose to use it to cook, prepare snacks, exercise, make jewelrey, travel, etc. Doing this has certainly made me feel more empowered, and made it easier for me to stick to this primal thing. And the reality is that if I spend a few hours on Sunday prepping food, I don’t have to spend that much time during the week doing it; there is really zero effort required in throwing meat in a roasting dish and throwing veggies into a steamer or throwing a salad together (I love to throw things) if everything has been cut, washed and peeled ahead of time. And if plan my grocery shopping for Friday or Saturday, I have everything I need in the house and it only takes me ten minutes to put together my lunch and snacks the night before for the next day.

    Same as many others have said…. if I put myself first then the effort is totally worth the rewards I get!

  87. It’s not hard. If your day is clogged up, you can still do a exercise routine, 6 days a week. Take Sunday off.
    You don’t have to do a long duration workout like Mark does. Thats his choice and he has the time to do it.

    When you get up in the morning, have a couple cups of joe and go! Twice a week do 15 to 30 min of pullups, on another couple days do 15 to 30 min of pushups. The other 2 days, do a quick leg cardio, ab routine, whatever.

    No reason to do a long workout. The rest of the day, just limit the carbs and get your protein.

  88. It’s not the daily routine I’m at, but it’s where I would like to be. Gives me something to shoot for!

  89. Mark,

    Thank you so much for sharing this! It’s one thing to be following advice that I’ve seen you give .. and I do follow it. And seeing what others do is important as well.

    But many of us would admit I’m sure that you’re “the guy” when we think of living this lifestyle.

    Seeing a week in your life breathed a bit of new life into mine. Thanks for all you do and Grok on!

    Rob

  90. This is awesome, Mark, but damn…you make me really wish I could afford your lifestyle as much as live it…

  91. Nice article. One thing I noticed, though, is no intermittant fasting. Do you not do it as much anymore?

    Apologies if someone asked above, but there are a lot of comments and I didn’t have the time to read them all.

  92. I wish I only worked this much! To the person who called this busy, you must live in Europe.

  93. kudos to Carrie, looks like she’s gotten you hooked on the benefits of yoga Mark!! Great to see you adding that into your primal fitness routine! Yoga & the blueprint have completely reshaped my body over the past 1.5 years. This article left me wanting giant shrimp and butter though….

  94. Again; the ex nihilo poster here.

    I exercise a LOT less than that and still get good results.

    And oh, btw, as a “National”-level player in Ultimate – I would warn you that this sport is total “Chronic-cardio”.

    But I have said this before…

    I’ll take my intervals instead thank-you. (plus the planks, and the lunges…)

    But! It’s all good, I backed into a no-bread diet ~5 yrs ago and am pretty close to primal (I eat more cheese in a week than most folks eat in a year! + legumes (peas, and beans (all sorts)).

    But you should see my trig’s & IR-CVD diagnostics! ON THE FLOOR!

    From an ~national Ultimate player and a +2-sigma EX-cross-country/10k racer (hell! I almost broke 6:/mile in the 10k!)

    I really do believe that you are what you eat. And I have been eating raw vegetables/legumes massively 5days/wk now for over a year (enzymes!!!) And I crank on beef in the evening (w/ MIC’d veggies + KerryGold butter).

    It seems to me that getting the diet down, getting adequate & restful sleep, and eating raw foods (+a probiotic for immune system health) and you are 95% of the way there!!!

    You almost don’t have to exercise at all (just lift heavy stuff while doing chores and walk at work)

    DUH???

  95. this is mine ( Law student)

    9:30 Wake up

    10:00-10:30 walking

    11:00-12:00: chill

    1:00-2:30:class

    3:00-4:00 walking

    5:00-5:15: intense workout

    5:30: Eat diner (Bacon and meat and veggies)

    7:00-7:30 : home work

    8:00-11:00 : chill and play Call of duty

    Next day : repeat!

  96. I thought eating primal, as compared to being a vegan/vegetarian would be hugely expensive. My reason for switching was autoimmune problems.

    Switching my kitchen over was expensive, but I did it slowly. Now, I’m finding we spend a little less or about the same. The other thing I found was that vegan/vegetarian really meant grains, grains, grains, and beans, beans, beans more than vegetables! I developed celiac disease while on that diet, and hypothyroidism.

    I garden, and also find that I’m really using my vegetables quickly on primal, more I did eating the opposite way. Odd, huh?

    Anyway, planning is the key. Being sure food is in the house, crockpot cooking, and planned leftovers. Buying in bulk if you can. Lots of great ideas here folks.

    T’s comments are funny, but true. The hard part of PB is learning balance and relaxation in the culture WHILE trying to survive.

    Thanks everyone for the encouragement!

  97. Hey, Mark. I read PB last summer and have truly gotten into the best physical shape of my life, not to mention the positive effects on my blood cholesterol, triglycerides, etc. What I wonder – and what I was hoping to find in this “Week in The Life” article is guidance on how to get the 100-150g of carbs you should theoretically be able to consume when your goal is no longer to shed fat – just to maintain body composition. In defending PB vs. Atkins to my friends, especially those I eat with, it would be great to have an example of how to eat a reasonable amount of carbs on the days or occasions when I want to. Staying under 50g is pretty clearly defined and accomplished by near total avoidance; sticking between 50-100g is also natural once you add in a few fruits and vegetables, dark chocolate, etc. It’s how and what, once you’ve achieved the body composition you desire and neither want to lose nor gain fat, you should eat to get to that 100-150g. The week you described still reads like you’re trying to shed fat – clearly not the case with you, I assume. I understand that there’s no harm in maintaining low carb-consumption levels, but, since 100-150g is allowed according to PB, I’m looking for guidance on how to get there without doing harm (storing fat, creating blood cholesterol), assuming I’m still consuming a high fat diet. This becomes especially important when preparing/sharing meals with someone who doesn’t follow PB and needs more carbs as a result. It seems like it would be almost impossible to get 100-150g from vegetables/fruits (plus a limited about from dairy, nuts, etc.) alone. So what should a realistic and healthy PB diet include once you’re at a body-composition maintenance stage? Thanks for everything…especially your excellent blog!

    1. I have the same questions. Should have read your reply before posting mine. Please reply here if you find a good answer.

  98. It seems like you dont follow a “primal” diet at all. But you do make good use of all the money you make from people who actually believe in it.

  99. Mark,

    My husband is in a similar situation. He owns his own business, has almost gone bankrupt, recovered, and has finally built something really successful. He doesn’t always need to be at the office now and I think he is struggling with that concept since it has always taken up such a huge part of his time. As he transitions to a more flexible schedule, I hope this post will encourage him to schedule his life around the things that make him happy. He has certainly earned it.

  100. Who ARE these people getting on Mark Sisson’s back? He ate a couple of potatoes in a week, and has one teaspoon of sugar in his coffee a day, and you are giving him hassle over this? Those things are negligible. The one tsp of sugar will have absolutley no effect. And my god, do you think potatoes are evil or something? Some people have to turn EVERYTHING into a cult. Hell, i eat a yam everyday, with a heap of butter, damn good it is too. And if Sisson was doing the same, i couldn’t honestly give a damn. I’m not a loyal disciple, but he’s done alot of good with his book and website. Dude is turning 60, lives a good, healthy life, spreads positive health information and has the experience to back it up. Yet still people will slam him for eating a few potatoes randomly. The only thing wrong is that his choice of coffee is abominable! 🙂

    1. I’m with you, Rocco. My poor, poor brother lives in LA and drinks Starbucks, poor thing. To me, Starbucks tastes like burnt dunnage brewed in dirty pots. Stumptown,Portland, OR; Grounds for Change, Poulsbo, WA; Batdorf & Bronson, Olympia, WA are all better choices. …but that’s just me. well, and my sisters.

  101. Hmm…your lifestyle is…almost good…but…you live on land?
    Couldn’t do it. 🙂

    Mizu
    Water Tribe
    Azores Islands

  102. Mark-

    You should try doing some kettlebell swings for your hip flexors. Plus it’s a great old school workout that combines whole body strength with endurance- a lot of work in a short period of time.

    This was a great post- I’m pretty new to primal and it’s fantastic to see a week-long menu to get some ideas.

    Hope to see another like this.

  103. Mark’s post shows that Paleo/Primal/Evolutionary Fitness is growing up.

    Nassim and I have this rule: don’t run for planes or trains. And, don’t eat on them.

    Thanks for the point to me Mark. Aside from some purists, we all share in this venture.

    1. Mr. De Vany just curious but what do you mean with your rule: “Don’t run for planes or trains.”

  104. I hope I’m not too late to this thread to get a reply. This post is *super* helpful.

    One area that I’d like some clarification: I did a quick back of the envelope and on these days it looks like you consume from 30-50g of carbs a day. (I know you probably don’t count carbs), BUT using your framework that puts you in “Ketosis” or at the very bottom range of the “effortless weight loss” zone of the carbohydrate curve (as opposed to the “effortless weight maintenance” zone).

    I have been eating around this range (30-50g of carbs per day) over the last week as I’m looking to lose that last 5-10lbs. BUT I have been exhausted in my workouts. My gut tells me (pun intended) that I should be closer to the 80-120g range (esp during heavy lifting days). And I’m probably trying to rush the process. Still, I am really determined to see a six pack 🙂

    Is this an acceptable maintenance zone (30-50g of carbs) for you bc you’re seasoned in primal living? What’s your recommendation for someone who is 4 months primal, lifting heavy weights twice a week and moving (fairly) frequently at a slow pace?

  105. LOL:
    “Macademia’s are the only nuts I eat.”
    Next day: Almonds and hazels. xD

  106. Lead by example, Mark! Thanks for sharing this information. Seems like “fun” is built into your day all over the place. I’m working my side business very hard right now so that someday (hopefully soon) I can ditch my desk job. Just can not imagine another 26 years sitting at a desk.

  107. wow, clean diet and little snacking, no sugar. You dont eat alot either. I eat similar to this with the exception of more snacks in between.. I need to cut the snacks!!

  108. Hi Mark: I have been following your principles and have lost 75 pounds in the process (over 9 1/2 months). However, I am terrified of having a glass of wine; I’ve read that fat burning stops when you consume even the smallest amount of alcohol (because the body turns it into acetate and the liver goes into overdrive to get rid of it first). With your busy schedule, liberal workout plan and ripped body, you can afford to have a glass or two every other day. Since I still have approximately 50 pounds to go, I think I’ll schedule my “celebratory” glass of wine after I lose another 5 pounds. In any case, kudos to you and the other members of the “Primal scene” who’ve been successful in their weight loss/health gaining goals!

    1. Well done Athena. I look forward to being able to say that myself sometime!!

  109. Mark, it is good to hear you have a simple diet with moderate variety. I find that I do best with fewer meal choices and stick to the regulars that work best for me.

  110. Marc, I appreciate the total honesty here in admitting you have a housekeeper, etc. Many people disguise the help in their lives and seem like super-humans to the rest of us. We are all so busy these days, it makes me feel better if I see that other’s can’t do it ALL without help either. My husband and I have a housekeeper – we budget for it so that we have more quality family time and aren’t spending all our extra time doing chores. With a 12 mo old at home, we want all the family time we can get. Thanks for living your life in the open as such a great example of health both psychologically and physically. I am inspired daily and continue to fine-tune as I learn. It’s hard to live so openly when others are so willing to jump in and pick at your lifestyle – I think in part, to learn and share about themselves, but it must seem intrusive at times. Thanks for taking the risk to share! There are so many of us who benefit greatly.

  111. Just getting acquainted with your concepts. Two things I notice is your twist on evolution, and the unregenerate speech you use. As intelligent as you appear the choice of profanity nearly turned me totally off. Not all people are prone to thinking swearing is appropriate anytime. Go to the bar with your Buddies, or curse at your wife. Think I may go back to Schwarzbein Principle for my learning how to live lean.

  112. As a baby beginner to the Primal lifestyle (at almost 55) Isometrics keep me sane at my desk at the 8-5. I eat 3 boiled eggs, 3 strips of bacon, with carrots and celery while I walk in the 95 degree heat of Atlanta. Up to 3.5 miles now!!

    1. I am so glad I’m not the only one over 50 to go primal. It’s never too late to start and I’m loving not ever having acid indigestion or bloated stomachs from pasta and bread. I remember reading that foods that produce a net acid load on the body are very damaging to your overall health as the body takes calcium from the bones to neutralise the acid. There is a lot going on in my body at 51 years of age, hormonal etc so I have a little mantra I say to myself when I want to eat something that isn’t healthy or not good for me…..”I can eat what I want, or I can be healthy”

  113. the following people are helping me lose 75lbs in weight
    1.Mark Sisson
    2.Vic Macgarry – Gym Junkies and 31 day fat loss cure – all primal
    3.Dan the Man McDonald – The life regenerator for days when I need nutrition but want to give my digestive system a rest.
    4.my local gym Northfield Sportsdrome – go every other day to improve my strength to help me achieve my dream of doing my first ever pull- up and some cardio to help my asthmatic lungs
    5.my husband for making massive bowls of yummy salads and boiling the chucky eggs
    6.the loan of a pedometer so that I can clock up
    10,000 steps every day (approx 5 miles).
    I work 9-5 every day, I eat primal all the way. I’m 51 tears of age and for the first time in my life I’m investing in ME and it’s working. I’ve lost 21 lbs so far since 3 April and I’m loving my daily emails from MDA and Vic full of motivation and encouragement.
    I couldn’t make my life and my health better without you, so thank you Mark from the bottom of her heart. Xx

  114. Weighing in (pun intended) a few months late to the party…doing my usual perusal of old posts on the site.

    1. Mark’s lifestyle is not luck. It is the results of hard work and commitment. A nice lifestyle…absolutely!

    2. Even with busy, hectic lifestyles, you don’t need Mark’s to make this happen. 80% is based on diet, remember? With a BIT of planning and preparation, the diet can be done on any schedule. Make meals in advance. Make a healthy primal lunch the night before and take to work. Snacks? Read what Mark’s are: a handful of nuts! You don’t have time to “pack” that?

    3. Ditch the TV at night. Go walk instead. Or prepare foot with your gf, a more bonding experience.

    4. The weekend is 30% of your week. Use those two days wisely for extra exercise.

    I know you were somewhat tongue in cheek, but I do sense some attitude that “my life is too busy” to make this happen as easily. Push through it and make it happen based on YOUR life. We all have to!

  115. Basically you are exercising after eating, ie on a full-stomach?

    And on those days when you do not fast after workouts, do you just have a protein shake? If you have that with a banana, you know that one banana has a glycemic load of 10?? So interesting your entire blog, but there is one thing you do not take into account and that is that not all carbs are created equal and that some have a higher glycemic index than others. Wild rice is probably worse compared with quinoa or barley. I know you yourself don’t eat much fruit, but some fruit again can really cause spikes in your blood sugar! for further info: http://www.gilisting.com/

    that said, if my bowels let me, I really would eat your way and I don’t eat junk food as it is and am v healthy. but unfortunately I cannot eat high-fat and there’s various food intolerances that I have to take into account (like lactose, fructose, some polyols, and can’t have too much fructans). 🙁

  116. Mark,

    Why dont you eat anything after work outs? Can you explain how this helps fat burning? CW is to of course eat a protein/carb meal post work out but if there is a better option id love to hear the how and why of it. Thanks.

  117. Is it me or does he never eat more than 1500 calories on a day?

  118. Sounds like a nice life Mark!! I work 40 hours a week and I have plenty of time to relax… maybe New Zealand is where it’s at. Not so much traffic 😛

  119. Why dont you eat fruit? I eat more fruit in one day than you do in a week . and im not fat so why do you limit it?

  120. note, how inexpensive this lifestyle cost. simple food and activities.

    mark is my hero!

  121. So this post has so many comments I hope I am not repeating. I LOVE heavy whipping cream in my coffee, but have been using raw cream skimmed off our fresh milk for over a month as I know the pasteurization process is not good. Moreover, I can’t seem to find whipping cream that doesn’t have a bunch of additives. I miss it terribly though and wonder what brand you use? Thank you!