100 Days of Change – My Transformation Story
Mark’s Daily Apple
by Mark Sisson: 10
Last-Minute Primal Gift Ideas
Friday, everyone! And that means another Primal
Blueprint Real Life Story from a Marks Daily Apple reader.
If you have your own success story and would like to share it with
me and the Marks Daily Apple community please contact me here.
Ill continue to publish these each Friday as long as they
keep coming in. Thank you for reading!
experiments with Intermittent
Fasting. While IFing is an effective tool for many people, it
is not a required
component of the Primal
Blueprint. As Andrew says, YMMV (your mileage may vary).
56 years old and about four years from retirement. I have been training
for retirement by building skills and habits for things I want to
do when I retire, and at the same time Im training for my
eighties. Health care is on a path to crisis for people my age,
and I figure the only way to survive the health-care crisis is to
not need it. I came up with the 100-days idea because I figure it
takes about three months to make a real change in oneself, and I
had several real changes I needed to make. I choose to think in
days, because change-making is a daily commitment.
My first 100-day
objective was simply to get more active and build strength. I was
230 pounds, it was late July 2011, and I began a weight-lifting/cardio
routine coupled with low-carb/Primal Blueprint diet. After 100 days
I was much healthier and 220 pounds. I wasnt strict enough
with the calorie restriction, so despite eating more Primally I
didnt lose all that much weight. I did lose fat, but gained
100 days began in November 2011, and my objective was to become
a better Nordic skier. I skied 108 days between mid-November and
the end of March. I went from being a floundering spastic to being
able to ski with most of the better skiers in my age range, but
I never had their speed or endurance uphill. My weight didnt
change much, but again I had not embraced the caloric restriction
idea. Low-carb is important, but I think that at some point you
have to eat less if youre going to lose weight.
The third 100-day
objective was to get myself to a healthy weight and be prepared
for intense XC ski training at the beginning of the next ski season.
At that time I wanted to be firmly under 200 pounds. I set my sights
on losing another 25 pounds and starting trail running and mountain
biking to help with my conditioning.
never been my thing because of lower back trouble. Running made
it so painful I figured I just wouldnt be able to do it. I
was wrong about that of course (more on the back pain later). Trail
running turns out to be a lot easier on my back than road or treadmill
I began alternate-day
eating in April this year at 220 pounds. I took a real interest
in Nordic skiing (both classic and skate) last winter and I happen
to live near an excellent Nordic ski facility, which transforms
into an amazing XC running and single-track biking facility when
the snow leaves. This is my playground.
for the summer was to eat only within a 4-hour window every second
day, and run or ride 4 to 10 km 4 or 5 times per week. For 10 weeks
I followed the ADE program without faltering and then began to relax
a little, going to one meal a day for a week, then back to alternate
days for a while. I was still eating a lot less, but as I approach
a healthy weight it becomes less important, and sometimes it seems
to work better eating a smaller amount once every day.
I took the
word fasting out of the alternate-day program because I think fasting
is more than skipping a meal, or even several meals. Not being a
scientist or nutritionist, all I have is my own body for a lab and
my own experimentation for evidence. Some things I have proven sufficiently
to guide me, other stuff Im still testing. As such, you should
consider this anecdotal and your mileage may vary!
there are three phases of hunger as follows:
demand to eat.
You can ignore this. All youre doing is messing with your
demand to eat. You can ignore this too. Now youre messing
with your digestive system and it tells you about it.
need to eat. Dont panic, but pay attention. This is
the zone where real changes take place in your body. This is what
I consider fasting to be.
need is quite a different matter from the demand phases. It kicks
in late on day 3 or maybe day 4 of a fast. In my opinion, before
that time all you did was skip a meal or two or three. Im
not suggesting that phases 1 and 2 are easy; in fact they are the
the rest of the article
to Lew's recent podcast with Mark Sisson
December 24, 2012
© 2012 Mark's Daily Apple
Best of Mark Sisson