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

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October 27, 2017

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

By Guest
20 Comments

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!

Federico

All_Phases_Federico

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20 Comments on "Success Story Follow-Up: At 44 Years Young, I Feel Great!"

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Vanessa
3 months 21 days ago

Well done Federico!

Federico
Federico
3 months 20 days ago

Thank you Vanessa!

HealthyHombre
HealthyHombre
3 months 21 days ago

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.

Federico
Federico
3 months 20 days ago

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.

Nocona
Nocona
3 months 21 days ago

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.

Federico
Federico
3 months 20 days ago

Thank you very much for you comment Nocona. I appreciate it.

NaturalGirl
NaturalGirl
3 months 21 days ago

Way to go Federico! Fantastic.

Federico
Federico
3 months 20 days ago

You’re very kind NaturalGirl, thank you!

Pcskier
Pcskier
3 months 21 days ago

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!

Grant
Grant
3 months 21 days ago
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… Read more »
Pcskier
Pcskier
3 months 20 days ago
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… Read more »
Federico
Federico
3 months 20 days ago
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… Read more »
Pcskier
Pcskier
3 months 20 days ago
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… Read more »
Federico
Federico
3 months 19 days ago
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, https://www.marksdailyapple.com/going-primal-will-change-your-life-for-the-better/ 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… Read more »
Sav
Sav
3 months 20 days ago

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

Federico
Federico
3 months 19 days ago
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… Read more »
Joanna
Joanna
3 months 18 days ago

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.

tribal
tribal
3 months 16 days ago

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.

Federico
Federico
3 months 2 days ago

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.

Sidney
Sidney
3 months 6 days ago

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.

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