Success Story Follow-Up: At 44 Years Young, I Feel Great!

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

In the last two and a half years, since the publication of my success story on MDA, I?ve been consistently 100% paleo, and I?m doing very very well!

I’ve kept my total weight easily in check, and I even added some more muscle mass (about 3-4 kg more compared with 2014).

I kept the same eating habits, except now I usually don?t eat nightshades or dark chocolate anymore to prevent inflammation of the joints, and I practice intermittent fasting 5 days a week to naturally increase my testosterone levels, my insulin sensitivity, and HGH.

My IF protocol essentially consists in eating only one meal (usually dinner) every 24 hours from Monday to Friday. On the weekends I eat two square meals. Breakfast is definitely a thing of the past for me anyway, and I don?t miss it at all.

Cropped_Federico_Success_StoryAbout a year ago I tested my genetic profile with DNA Fit, and as I suspected I have a strong intolerance to carbs and dairy products (which I had already cut out completely since 2011 by the way).

It turns out I?m also genetically pretty prone to injuries and inflammation, so my omega-3 intake should be kept pretty high (I was already on 6 grams a day, remember?). That?s why I now take a supplement of 7 grams daily of high quality omega-3 in addition to frequently consuming salmon and other natural omega-3 sources.

Being in a natural, mild state of ketosis pretty much all the time?thanks to my super low-carb, high-fat, and moderate protein regime?my sugar levels are perfectly stable, I feel full of energy all day, and my mental clarity has reached super high levels.

At 44 years young, I do my one and a half hour brisk walk routine outside with 5-7 full-out sprints and some intense full-body bodyweight calisthenics everyday, and I feel just great!



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20 thoughts on “Success Story Follow-Up: At 44 Years Young, I Feel Great!”

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  1. Oh to be 44 again, or even 54 again LOL. Great job Federico on maintaining the discipline and passion to be your best self, cool how you used DNA testing to optimize your lifestyle.

    1. Yeah, thank you HealthyHombre! DNA testing today is still pretty espensive and quite limited to only a few markers but in my opinion it’s well worth the investment since these results obviously don’t chance for all our lives and they can be used effectively to optimize our choices in both lifestyle and eating habits.

  2. Thanks for the update. The timeline and protocol you do match mine in so many ways, except i’m 17 years older and do an intense bodyweight workout every 3 days. As time gets shorter (for living), working out hard every day isn’t a priority, but feeling great still is. Congrats on your continued success.

  3. Awesome!

    Now THAT is what I call IF….once meal a day. I actually think I can do that (I generally eat 2, late afternoon and again late evening.) How many calories do you generally consume, and are your ratios simply paleo or even tighter (keto–50 gross carbs total, with moderate protein?) I’ve wondered if there was a downside to me taking in all of my calories (around 2200-2400 in my case) all in one sitting. Based on your photos, I would guess not!

    1. I’m 28. So keep that in mind.

      I’ve done one meal a day for years now. Mostly because of work hours and ease of not having to make lunches or worry about food. (With weekends usually multiple meals. By necessity. Need to get enough nutritious food….)

      The downside to taking in all the calories at one time is really just trying to get in enough nutrient dense foods and eating enough food period. It’s extremely tough to eat 2000+ calories in one sitting unless you are pounding easy to gorge foods like almond butter. And another side effect of primal eating can be a lesser appetite. Especially if you are in and out of ketosis. Or permanently in.

      Physique wise I’m 8-10% body fat at the most. Very lean, “shredded” look that you identify with magazines. Plus I lift heavy once a week. The fact that you only eat once a day really puts you at a calories deficit most days. Which can be good for a photo shoot….. not so good for long term sustainability and health overall.

      You’re really going to want to include days with multiple meals. Weekends, for example.
      From my experience, you’re going to end up messing with your hormones through (inadvertently) restricting your calorie and nutrient consumption.

      Of course, this also depends on sleep and stress levels. I don’t always get enough sleep and have a moderate stress lifestyle. Someone with plenty of sleep and time to unwind could very well fit in 2000+ calories in a large 3-4 hour eating window I would think. I’m talking whole foods here.

      The most important thing to remember, is that you’re going to be so used to not eating and not actually feeling hungry, that you will forget or skip eating when you really should sit down and eat. Stress hormones from fasting will amplify this feeling.

      Super warrior type/1 meal a day eating can be great for physique, longevity, inflammation, and clarity of mind. But be careful. You’re going to absolutely want to make sure you are getting enough vitamins and minerals. Make sure you schedule days to relax and literally take time to sit down and eat. And watch your hormones.

      1. Thanks for the feedback. Yesterday I tried one meal. I was fasted for 24 hours, and didn’t feel ravenously hungry or anything. Indeed getting in the calories was a challenge. I basically ate 2 meals at one sitting…first a big salad with Olive Oil and a large portion of pan-fried wild salmon with skin. That got me about halfway there. Then a 3-egg omelet with a 5 oz portion of lean beef. Butter with both meals. Normally if eating this way twice in a 6-8 hour window, the first meal triggers my appetite and I’m kind of hungry until meal two…and even a little hungry after meal 2. Eating both at once, I got hungry finally when starting meal 1, then meal 2 took me past the point of feeling full, but I needed to get the calories in. I could eat ‘less’ volume by increasing fat I supposed, but I was already at 65% cal from fat. Calories were crazy low (just the salad veggies mostly–just 21 grams gross carbs…and about 150 grams of protein which is OK since I am lifting weights 3 days a week. I’ll try it for a few days but overall I think that with the calories that I require, trying for 2000+ in one sitting is just too much at once. Will likely get back to my usual IF, twice a day in a 6-8 hour window.

    2. I don’t really count calories at all Pcskier… In my single meal days I simply eat to the point I’m fully satisfied and my leptine and ghrelin levels “reach an agreement” so to speak… I would say that getting all my daily energy in one sitting is not that difficult since I always eat plenty of good fats like olive oil or ghee (the only dairy product I can actually tolerate even in massive quantities without any side effects). Having said that, due to my relative moderation with proteins (mainly in order to prevent the gluconeogenesis derived from an excessive protein intake), I’d definetely label my diet as pretty ketogenic and aimed to keep insuline levels as low as possible all the time.

      1. Thanks Federico. As stated in my comment back to Grant, I tried one meal yesterday, and in order to get enough calories, found myself eating past the point of feeling ‘full’. Stopping at that point probably would have put me at around 1600 or 1700 calories…definitely not enough for my lifestyle and 3-day a week weighlifting. I will experiment a bit more though. Maybe eating ‘less’ whole food and upping the olive oil/butter by a few hundred calories would get me the calories without me feeling like I ‘over-ate’. As expected, the meal was 14 hours ago and I don’t feel hungry at all and probably won’t for another 8 or ten hours…when it will then be time to eat again.

        1. See Pcskier, IMHO the best thing about a primal/paleo approach is that you don’t really need to count your calories and this method has been totally working for me,
          Counting calories and maybe obsessing on it even just a little for me would be just another source of stress. I simply eat everyday to the point I’m good, not stuffed but simply good.
          When all your hormone levels are well balanced the body gradually finds its most healthy composition.

          Besides, even if sometimes we don’t actually reach 100% of our supposed ideal daily calorie intake, many respected studies have shown that a mild calorie restriction is pretty good for us in terms of inflammation levels, testosterone and HGH levels and even longevity…
          It seems we are genetically programmed to thrive in an environment where food scarcity was a pretty normal condition and yes, increasing your healthy fats intake would help immensely to get where I am now at one single meal a day for 5 days a week since fat has the best calorie for volume and its energy is released more slowly than other macros and with less waste products or cell oxidation which is simply ideal.

      2. Hi Frederico, I am interested to find out what you do in your daily calisthenics routine. Thanks Sav

        1. Hey Sav!
          Sure, here it is… 🙂

          I start every day with a HIIT short session on an empty stomach, basically a 4 minutes TABATA (just hardcore push-ups and burpees as fast as you can in 8 cycles consisting of 20 secs of activity and only 10 secs of rest in between). This is the most “painful” part of my routine but it helps immensely in revving up the metabolism.

          Then, when the “normal people” go to lunch and obviously still on an empty stomach, for about one hour and a half I alternate brisk walking with 5-7 full out 100 meters sprints and some more push-ups (50 in total) pull-ups (20 im total) squats (50 in total) and planks (as long as I can keep it) and about 15 min. of nice total body streching.

          This is the foundation and what I do everyday then often I add and try new things like kekomi kicks and shadow boxing (I am also a martial artist).

  4. Great story. So here’s my question – is sprinting every day not too taxing on the system and/or moving into “chronic cardio”? I am 45 and sprint weekly and would like to start doing more, but have been put off by warnings that sprints should be all-out, and thus every 7-10 days only.

    1. If you go max intensity sprints, recovery will take extra time – for a daily sprint routine,you would have to go shorter less intense – maybe like Frank Medrano who does a daily calisthenics/sprint routine.

    2. Hello Joanna! As tribal said, my routine is actually closer to Frank Medrano’s routine consisting of daily calisthenics & sprints but a little less intense than REAL FULL OUT. I’ve found a sort of “sweet spot” where I’m “almost” all out sprinting but not really at 100% of my actual physical potential. I believe this is not so taxing expetially on my joints and definetely the most sustainable way of doing it for me.

  5. Congrats! Your 1 meal per day is interesting. My grandfather was a farmer and he also ate only 1 meal per day. He was always slim and lived without any health complications.