Mark Sisson On His New Book "Two Meals a Day"

[@patrickvanmeter2922]

I do one and a half a day and have for years. Around 10 am is my first and the largest. A second around 3 pm and about half of what I ate in the first one. Maintain my weight and enough energy to do what I do. I'm 80 and started with IF and realized the longer I went without eating the better I feel. I don't get hungry anymore.

[@Rb5241]

Turning 80 in May. Have been doing what you do for 6 months. Feel great. Off diabetes med and last 90 BP readings averaged 123/59.

[@sgray4995]

Same here, very similar. I slowly got off sugars and grains and found pretty good substitutes. Lost the 13 pounds I'd always wanted and its not been hard to stay where I am at all now. I'm 65 now and feel great. I believe it's the answer for us all.

[@pattygreen915]

@@sgray4995That's what I do also. I'm Female and 50. I'm in maintenance. I would like to lose a couple of pounds for Summer 👙Any suggestions? 💜

[@sgray4995]

@@pattygreen915 hi Patty, I've tweaked as I've have along. My latest is having all my calories by noon and then no calories till the next day. I list 1.5 yesterday doing it. I'm used to it now. You're full right after all your daily food intake, all at once. Mine about 1100-1200 calories. If I get a little hungry later I drink a no calorie drink and go to sleep. I'm 65 and my size 4/6 and feel great.

[@pattygreen915]

@@sgray4995 Thanks 💜

[@riddlerhymes512]

I can't say enough good things about the work done by Mark Sisson. The Paleo Blueprint changed my life back in 2013. I'll be 62 this spring and feel freaking awesome. Thanks so much!

[@CRAZYfool8O]

Once you get off the glucose/sugar roller coaster spiking your blood sugar and insulin levels, two meals a day becomes quite easy.

[@duststorm7287]

One meal a day is easier than that. All carnivore OMAD is even easier. Couple of pounds of mixed meats and eggs once a day has taken me from almost dead from heart failure and kidney failure to perfect health in no time. At 65 years of age I dont even need a doctor at all. Not even an asprin. My 65 years feels like 40.

[@CRAZYfool8O]

@@duststorm7287 that's amazing. Good for you. I've lost 75lbs in about 9 months. I went from 250lbs to 175 doing keto and IF 2mad.

[@duststorm7287]

@@CRAZYfool8O good for you.I lost from 400 to 209. I actually got to 200 but was way too lean. Had to gain back some.

[@NoToBigBro]

Wouldn't it be easier to avoid sugar/insulin spike by eating smaller meals spread out in a day?

[@orianawhitehouse2779]

@@duststorm7287 what kind of kidney disease and is too much protein bad for kidneys

[@Ironclad6661]

I tried doing OMAD and doing all my calories in one meal once a day.... but I just much prefer dividing that same meal up into two meals at noon and 6 pm. I feel better and wake up feeling better. 2MAD is a great and very sustainable way to live.

[@Justme77400]

This man knows his stuff. I wish I knew this years ago; I never would have ballooned up over 180 as a woman who is 5' 4". Keto along with IF helped me get down to a healthy weight in about 4 months. BMI went from 31 to 23 now.

[@nilsingvar7319]

Good job!

[@taowaycamino4891]

I haven't watched the video, so what is IF? If you are hungry then eat two meals, is that it? Thanks.

[@christinawoodard3754]

Wow

[@nutmegct81]

He’s amazing right?! I lost and kept off 70 lbs listening to this guy.

[@kevinlindsay5255]

Congratulations

[@Patricia-qg6bd]

Reducing eating to once or twice a day simplifies life. Less time buying, preparing, cooking, cleaning. More time for other things. I’ve been naturally drifting towards carnivore too - super simple and satisfying - yes it is possible to be healthy and feel great without all the food groups on the plate 😊👏🏻

[@JosephOccenoBFH]

What time do you eat the meals?

[@plyoung11]

But I love cooking and preparing and making a meal for people. Not even for guess… Just for myself… New recipes, I don’t see food as a chore… It’s a delight

[@ericb.75]

@@plyoung11 Sounds like you'd enjoy Michael Pollan talk on cooking - you're laying the foundation on which your family is built. As for this thread, I've been carnivore since April and my eating times are chaotic because my job. My staple rule I use is - don't eat while at work.

[@gsgacc]

I was strict on Keto and did some IF. I was fed up and naturally shifted to what is talked about here. It suits me wonderfully.

[@sgray4995]

I do keto and IF and we slowly evolves to the exact routine. It's been great for me.

[@sugarfreedom]

Without sugar, grains, seed and vegetable oils, two meals a day comes naturally, and the mood boost is marvelous.

[@el-bov8034]

I don't really do vegetable oils if i can avoid them. But I eat grains, legumes, starches, soy, fruit, and veggies. The only issue I have doing OMAD is it's a size of meal that I'm not comfortable eating. But I have done it. Two meals a day, even including the foods you mention is no issue.

[@doddsalfa]

@@el-bov8034 but if you expand the eating window like 2-4 hours,more like the warrior diet area

[@el-bov8034]

@@doddsalfa That's true. At the moment, Im pretty content with 16-9 (not every day), but will be soon be transitioning to a raw-vegan diet, at which point I'll be quite happy to fast less ;)

[@Myworldmymind908]

Are fruits ok to eat ?

[@crowley144]

Started Keto 2 weeks ago. Using 2 meals a day for the last 8 days. I feel so clear its actually unbelieveable to me and this is so easy for me! Thank god for the information generation

[@XTheSpartanX7]

A great way to boost your grades in college. I'd basically go to class from 8 am to 12 (with some breaks) and then have lunch at 12:30. Would go back to classes from 1 to 5 and then come home for dinner around 6:30. Kept me very productive and saved a bunch of time.

[@wills7817]

I took this one step farther. I actually consider myself more advanced than Mr Apple. I discovered in 1960 that NOMAD (no meals a day) is the most efficient. Source: I am 144 years old, 5% body fat and jacked. I follow my ancestor's tenants and only eat every 366th day of the leap year.

[@richardschweizer4965]

😂😂😂😂😂

[@JavusMM]

Only EOLY for me (Every Other Leap Year)

[@ExtraAtEase]

I can totally relate to everything Mark was saying. At 44, started to feel arthritis in my hands and arms from too many grains and carbs. As soon as I switched, pain was gone. The information talked about in this video is gold!

[@samik3184]

My moms been dealing with osteoarthritis, she's constantly in chronic pain. Im going to advise her to quit sugar, carbs and grains. Did you cut out starchy carbs completely? How about fruits? I'm so happy to hear your arthritis is gone!

[@ExtraAtEase]

@@samik3184 Hi, yes I cut out carbs almost completely for about a month together with intermittent fasting. Inflammation in my neck, arms feet went away. I’ve slowly introduced non refined carbs (vegetables) again but in much smaller quantities. As far as fruit, I no longer eat bananas, dates or anything too sweet. I stick mostly to berries.

[@williamhau4713]

I just ordered the book. I will be 50 years old this January and desperate to get back in shape. At 6'1" 294 lbs. I am exhausted to think about trying another way to lose weight but will follow this book. I wish things were explained to me like a two year old (Denzel Washington in the movie Philadelphia). Wish me luck!

[@carolyn6689]

🙋Hello from a fellow 50 year old ..I def feel you.I've tried so many ways of eating ,it's ridiculous.They both speak the truth here.I'm just eating 2 meals a day for a week "20 hrs fasting and 4 hrs feasting " now and every day it gets easier and I feel so much better.Good luck to you 👍🏻💪🏻

[@williamhau4713]

@@carolyn6689 thank you and good luck to you as well. Sugar/carbs are so addicting. When I wean myself off of carbs the headache is powerful. Same as when I have a little bit of carbs. Immediate headache. The fight goes on!

[@carolyn6689]

@@williamhau4713 Thank you so much and I know huh 😖 better to reduce carbs slowly maybe and then there won't be so much of a shock to your system.I will have a cookie or 2 max and I still have bread but maybe one slice of a multi-grain and have it be open faced or just do a half sandwich.I don't think I could ever totally get carbs or processed ones out of my diet but eat them sensibly "if possible"🤷

[@williamhau4713]

@@carolyn6689 the truth is I basically ate the way you described and lost weight. Thanks for sharing.

[@carolyn6689]

@@williamhau4713 There you go.You don't have to suffer with your diet just be challenged a bit huh.Best of luck with your weight loss .You can do it.👍🏻💪🏻

[@mikeg329]

Mark Sisson you’re my absolute idol. I have been transitioned to a carnivorish/primal life style/ metabolic flexible lifestyle for 4 years now and I am 37... I hope to be like you more and more everyday. Thank you for what you do and bead as well. Love this content

[@denisea.9033]

Thanks for this! This confirms what I naturally and comfortably settled into after trying OMAD and realizing it wasn't for me (not overweight or dealing with any big health issues), I just want to be healthy and age gracefully. Eating OMAD was too hard for me to squeeze all the calories/nutrition I needed in a day. A varied fasting lifestyle with mostly 2 meals/day has worked great for me, very doable.

[@simondaughtry4619]

The less we eat the longer we live..... The best thing beginning KEto has done for myself was killing my carb addiction~Glucose~ and freeing my body to become able and happy to eat when I was hungry ~ 1- 2 meals a day..... I haven't been hungry on Keto since after my 2nd month on the diet...I'm 8 months in. Took my blood work ~ my A1c dropped from 5.5 to 5.0..... my Triglycerides fell to 106 ~ HDL rose to 65 , LDL rose due to higher fat diet but the breakdown of the LDL was loaded with fluffy particles ~ not small ones... At 6'-0" my weight went from 197 to 182 ~ I drink a keto coffee after I have my water in the morning and I eat maybe at 1pm or whenever I'm hungry. Sardines, Salmon, salads, nuts etc..... I intermittent fast for 15-17 hours.....Occasionally I have a Haagen Daz and I'm full after a cup with no crashing into binge eating.... I let it go and Im back to not eating for 15 hours or so. NO CRAVINGS EVER AGAIN. It' s all on my own desires which I control and dole out when I plan on it ~ NO GUILT. I'm in the comfort zone of an empty stomach most of my given day. My friends tell me at 51 I look as healthy as I ever have... & I see it in photos.

[@meilingchan4948]

I agree with all the things you discussed. We should not freak out if we miss a meal in fact we should be proud when that happen because that means our body is working.

[@prasadj8676]

I swear by the 2 meals a day mantra.I am 36 and was type 2 Diabetic when I stated 2 meals a day .I eliminated sugar, coffee,tea ,refined flour, rice, wheat , breads, red meat etc. My diet includes millets(ragi, jowar) , brown rice vegetables, eggs and green smoothie and limited amount of fruits and peanuts. I have been on this diet for 6 months now,lost 12 kgs and brought down my sugar levels from 210 to 145.

[@fillmarc3020]

Congratulations

[@jglee6721]

Brown rice is bad news. I ate brown rice for decades but I've switched to white rice.

[@yupengzhao219]

This is such a brilliant video filled with vital information and laughter. The chemistry between you two is amazing. I find myself chuckling along with you. What Mark said about sleep and the importance of getting the sleep environment just right is so helpful to me. I can sleep for 9 hours without feeling guilty and lazy now. I think active people need more sleep (recovery time) than sedentary people. Two meals a day came natural to me after I eliminated empty carbs and removed all snacking activities from my life. The fewer times I eat, the less hungry I get. One big protein-heavy first meal and one small second meal are all I need in order to feel satiated, energetic, and calm all day. Thank you so much for all the wonderful information! 🙏🏻

[@stellahills7253]

Had been focusing so much on my next meal that I wasn’t listening to my body. I’m slowly getting this. Thank you for sharing, Mark. At 56+ y.o. I feel like I’m just understanding my body - it’s never to late!

[@john1boggity56]

Just started doing 2MAD (L&D) and refining to reduce snacks between those two meals. Food is all low carbohydrate. I am losing weight - I was diagnosed metabolic syndrome so a wake up call to respect my 52 y body. I look forward to a new set of blood work in a few months...Thank you Mark Sisson

[@brandywest6085]

Dr. Now from My 600lb life on TLC advises his obese patients to only eat twice a day for no longer than 20 minutes to help shrink their overstretched stomachs. Sounds like solid advice.

[@wetaverse5472]

Wish I had known this diet 30 years ago, 58 fit as, lost 32lbs easy and loving life...thanks guys!

[@moohah]

15 vegetables??? We have over 50 in our garden in the U.K. and we’re shooting for around 300! Need to broaden beyond conventional gardening/agriculture here... apart from that this video is AMAZING!!! Thanks Mark and Brad!

[@workingdownthewips]

There is literally nothing that brings me more joy than walking out picking my vegetables and sitting down to enjoy them less than 10 minutes later-can't get any fresher than that :0)

[@3beautifulme]

Looking forward to this book. I was vegan for 3.5 years and almost destroyed my health. Been Keto for almost two months and I have a hard time even looking at a vegetable, so to hear the food freedom here within healthy parameters is just what I needed, eating all the animal products for now, I"ll add veg if and when I want to but wont feel any real pressure to...

[@spinnettdesigns]

Isn’t that the truth! I felt the same pressure. We need to know our body’s...I do well with dairy and always felt “bad” about it. Oh brother, the way we judge ourselves instead of listening to our body...live and learn! I’m happy for your healthy and successful strides 👏

[@doddsalfa]

How could vegan destroy health?

[@spinnettdesigns]

@@doddsalfa I know that this is a very hot topic with much disagree. I did macrobiotic in an effort to heal my gut, but instead, I got sicker and more weak every day. As soon as I started to eat animal products again, (which I didn’t want to) I gradually came back to health. There are many, many reasons, but vitamins like A and D, along with certain trace minerals, are not absorbed by the body in the same way as with animals proteins and fats. I know many will argue this, but I lived it. I believed in raw and vegan but it almost killed me. I was very undernourished. You don’t know me, but I research and learn and engage 100% when I do something, so it was not a failing in my part. The human body is built, (muscle/brain etc) on animal products. I still eat and love, all kinds of vegetables and fruit, in moderation. Each person needs to listen to their own body, there is no “one way” This gentleman preaches balance, which I respect. He’s lived it too, being a former over-achiever. I listen to people that learn and move forward but not to those who stay stuck in their own way for decades...mankind learns new things everyday. For me, staying stuck in the past is tiresome and failure oriented.

[@doddsalfa]

@@spinnettdesigns I think you did answer the question “I believed in raw” .imagine how many meat eaters in the world are sick ?

[@jenl1107]

@@doddsalfa EXACTLY what I was thinking. I'm vegan and it makes me nervous to hear someone say that. Help 😳

[@hyevoltage]

The two meals a day protocol was used by Jack LaLanne for most of his life. He would have a 2 hour morning workout, eat a post-workout meal after that, then wait till the evening to eat a light dinner, usually having a 2nd workout sometime in between the meals. A similar plan is used by Art Devany: he eats breakfast, works out several hours after that, then waits several hours to eat dinner. I personally eat one meal a day for early dinner most days, but throw in a post-workout meal after weights in the mornings 3 times a week.

[@fitlifeandfrenchtoast-1373]

I’m 53 and have worked out and ate what I called healthy but hit a wall this year probably due to menopause I do eat a lot do sugar because I didn’t gain weight. I see my body composition has really changed not in a good way I started getting gerd not feeling good. This video was so inspiring and I am going to change my internal talk track to eat to feel my best and do some great things for my body as I age. I am going to download the book and give it a try. It’s time to give it a try Thanks

[@chrisphelan2419]

Looking forward to the release of this book.Yes two meals a day is nothing new, but I'm still very interested in reading the book and especially learning about Mark and Brad's unique insights. Also, this doesn't necessarily negate any of their prior work. If you prefer to eat primal, or follow keto with 3 meals a day with fat bomb snacks then go right ahead. They are not telling you to ignore their previous work or that it's now obsolete. Nor are they saying you now "have" to eat only two meals a day. This is just another option - do whatever works best for you!

[@rubenvargas3547]

I love OMAD during the week and 2Mad on the weekends

[@livingwithclimatechange8195]

I was doing that, but now 2Mad is 2Much...hahaa

[@elisafrye2115]

Science EVOLVES every day; (THAT is why we have Nobel Prize winners year after year.). Over the years Mark has continued to learn and refine his dietary beliefs and advice as he has gone along. And his flexibility of thought is a valuable gift for all of us. 👍.

[@frannypalmer2726]

3 weeks to adjust? It took me at least 6 weeks to 2 months to get adjusted to not eating fake food everyday. I was losing weight but I felt bad every other day. I ditched ALL of the fake food the first day of Keto and started IF before the week was over but I suffered because of it. If I was granted a do over, I wouldn't do it any differently. I started Keto 3 months ago. I am learning a lot. I do feel better now. Not feeling all glitchy. I don't feel like a constipated, puffer fish. I sleep better. I can get out of the bed without pain. I can walk down the stairs at work now. My moods are not all over the place. I am heading towards carnivore but I still love broccoli/cauliflower with lots of butter and a little parmesan cheese. I eat Rebel Keto ice cream. I am 64 and I give up some foods so I can eat something I really like. It's working for me. When it doesn't work I will change it. I hope I can get my family on board!

[@LawofMoses]

God gave me my strength. I threw out sin, I threw out two pack a day cigarettes, I threw out alcohol, I threw out money mismanagement and now I threw out bad eating. God gave me the strength to not look back once after I stop something. There is absolutely only do, there is no maybe.

[@jackiebaucom9513]

I’ve been intermittent fasting for several weeks. I have been watching my number on the scale drop by one to two pounds a week. I had a woosh about 2 weeks ago, and lost 3 pounds. I love IF. I have also noticed is a huge decrease in my seasonal allergies. Have you heard this ? I pre-ordered a copy for my dad and myself. Thank you Mark!!

[@katelynf398]

I started having terrible allergies out of nowhere years ago that seemed to be worse every year, I cut out grains and have not had any sinus issues at all

[@droopypie]

Based on my personal experience, eating too frequently is definitely more harmful than eating one big meal. I've tested this, weighed myself the next morning and the result was greater weight gain plus more ghrelin with multiple meals. One big meal, then fasting until the next day allows the body to digest the foods more efficiently. Once you put more food in the body, digestion stops, food storage begins (even on keto diet) and doesn't begin digestion until food intake stops and autophagy begins.

[@jglee6721]

I have no doubt you found what works for you, but I have to disagree that it works for most people. OMAD is just too risky for most people of not getting enough nutrients. People need to eat a variety of food and it's practically impossible to do that in one meal. Also, there is a pleasure factor. If you get any pleasure from meal at all, why eating just once per day? That seems dumb to me. But like I said, for some people (few), OMAD can be your choice.

[@droopypie]

@@jglee6721 Eating for pleasure is fine, but eating for nourishment is better. There are a lot of foods you do not need to eat like bread, rice, grains in general. If you rotate your foods like steak and spinach one day, chicken and cauliflower the next or if you must have a 2nd meal, then eat a light meal like some fruit is a reasonable choice. I don't believe it doesn't work for most people, but most people won't want to make it work.

[@dainasworldnumbers88]

Finally, someone who can really explain a proper keto diet!

[@janonthemtn]

Lights Out! Great book! That’s how I changed my eating 15 yrs ago.

[@dr.conniesanchezn.d.537]

Mark Sisson, thank you for sharing - just purchased your book. So happy to have a plan that makes sense!

[@ryandeffley7652]

I typically like an 18-20hr fast with 2 meals in 4-6hrs. But I also do one meal a day and extended 48hr fasts too. Fasting has so many health benefits. Plus once you're fat adapted, you can train with full intensity in a fasted state too. 👍

[@danielmarone5757]

exactly what I do...I feel great!

[@stacylamb5607]

Friends have called me crazy for eating 2 meals a day and look at me weird when I decline food. Thanks for allowing lentils . I made a red lentil stew over the weekend and it was so good. Loved this conversation. Thanks guys .

[@deadmanswife3625]

Love lentils. With tomatoes. A bed of baby spinach in bottom of bowl. Carrots or sweet potatoes and onions sometimes

[@Mexicobeanpole]

Allowing? Interesting statement.

[@jksinorbit]

@@deadmanswife3625 you need to be very careful about the amount of oxalates you are taking in there… spinach and sweet potato are high !

[@deadmanswife3625]

@@jksinorbit what are the dangers? How much or how frequently. I don't have it all the time but what amount is bad? Oh I just Googled it. But isn't there a way to cook it where it disappears? I feel like a long time ago I read that if it's cooked in a certain way or length of time the oxalates disappear or something or minimize. Sorry another Edit. I just Googled gout and stuff I've never had any pain like that or anything and I'm pretty sure no kidney stones. I don't know what I'm doing in the way I'm preparing these Foods but whatever it is I think it's something I adapted a long time ago when reading about oxalates. Plus there are other foods that diminish these effects supposedly such as eggs or bananas. It sure is complex.❤

[@jksinorbit]

@@deadmanswife3625 oxalates according to the expert ( Sally K Norton...look her up ) are not so easily dissapated with cooking and manifest themselves in many ways ! For me they weakened my bones by leaching the calcium away.

[@cjoyellow-bee6362]

I’ve on this same journey and have finally learned how to do it. I’m really happy with this a great new way of life. Ive learned over time what to put in my mouth. I feel more satisfied and not hungry. I’m off sugar. I also agree about keto that they promote how to eat rather a actual clean eating.

[@sgray4995]

Once we all slowly get off snacking and eat one or two good meals a day it seems to be the answer.

[@stellahills7253]

Such fantastic information - and thank you for sharing. Started IF about 6 weeks ago and started seeing results in my overall energy. Had been an avid runner for many years and have now stopped beating up my body and using it to take care of me naturally. Am using your insight to listen to what my body needs for food vs what the apps might be telling me I need. THANK YOU!

[@duartelucas8129]

Happened to me! Eat once a day, mostly low carb. Last week ate a huge pizza. That night had bad sleep and the following day was super thirsty and hot. It is not the first time, and it’s good because reminds my body (and mind) how that kind of meal makes me feel.

[@kaleidoughscope]

Hey; 100 pounds lost, but still worrying about how often I eat. Nothin' new, but at least I try to only take a bite of food when I know it'll be good for me thanks to this crew!

[@bbbt8090]

I fast 24hrs a day for 4-5 days and 16-20hrs the rest of the week. I feel great and so much healthier. Working out fasted is much easier as well. I'm down 8lbs of fat while building muscle.

[@jglee6721]

I came to the same conclusion months ago. OMAD is risky as you can't get enough variety in one meal. Two is just right with getting enough varieties and also the pleasure factor. If you enjoy your meal at all, why just one per day? Why not 3, 4 or 5? Because 3 is already one too many.

[@Jeffopar]

This needs to be shouted from the rooftops. Well done gentleman, you are lighthouses in a sea of poor choices. 👍

[@Lance54689]

I've gotten used to 2MAD and low carb. Now I'm working on 2MAD with some carbs. Still a challenge.

[@JohnGalt2028]

Mark , thank You for your info in the book of Keto forLife, I love the recipes and more ! I am experiencing a breakthrough in my life by loosing body fat, the freedom from snacking and hunger ,having energy ….I wish I had found Your advice earlier when I overtrained my body for years while I rewarded myself with carbs .

[@davidcandelaria8863]

Great conversation!

[@aschmidt17]

i found it out by myself some weeks ago. before, i was eating breakfast with carbs. you are hungry all day long although you are overeating. now no breakfast and only two meals, lunch and dinner. less calories in total and yet less hunger.

[@frappecappuccino3180]

Same here

[@kaid3566]

Great video! From the consumer's perspective, "What's the most amount of food can I eat?" is just a restatement of the food industry's philosophy, "What's the most amount of profit we can make?" And no food corporation would ever encourage their customers to skip a meal.

[@aclassmedicine3306]

Yes! This is how the food pyramid started, every agricultural board did not want to lose their profits. "Upsizing" has been ridiculous.

[@Melodie00]

I always learn the best things from Mark

[@jackkennard4539]

I like the 2 meal a day idea because it lets me empty my stomach twice a day.

[@dianecaird1697]

Regarding white noise.... I travel with my fan as do my three adult children !! Have to have it to sleep !! Thank you for the great information in this post.

[@thefreshprinceofnohair9703]

Think of fast food restaurants and junk food retailers as drug dealers who only care about their profits.

[@epermute]

Just bought your book Mark ...cheers

[@CarbageMan]

Haven't read the book, but I've been eating two meals a day for a couple years. It seems to be the most straightforward way to live, along with a whole food, low carb lifestyle.

[@jglee6721]

I didn't discover 2MAD as long as you did, but I came to the same conclusion.

[@spinnettdesigns]

I’ve done this kind of intuitive exercise for years...I thought it made no sense to push myself in pain, which I did do, for years, against my better judgement...I’m a 58 yr old female and I walk 40 min each AM and listen to the Bible, look into the distance, and think. (Im going to get a unicycle, I lost my last one when I moved 6 years ago. The best 10 min of fun daily exercise I’ve ever done!) I’m doing KETO and IF and I’m very encouraged by your common sense approach here...I have friends that ask me for health and diet advice all the time and I’m going to direct them to this video, peroid. “Know thyself” should be on the back of your tshirts 😎 since everyone is different. Awesome work, thanks so much for making some balanced sense of solid nutrition habits for an enjoyable life!

[@roxxylala26]

Basically first clean up your diet w/some exercise. Then figure out what type of IF best fits your lifestyle/career. You have to tinker around for yourself, cause everyone has a different body & allergies & so on. Ease into IF & see what works for you. Consult your Dr. If you have a medical condition.

[@randiejantzen6799]

You can't clean up your diet with exercise!!!...poor advice!

[@roxxylala26]

@@randiejantzen6799 Agreed! I reread my first sentence & what I meant to write is; "Basically FIRST clean up your diet and then add some exercise."

[@vincentj3093]

I’m in ! I did not even wait till the end of this video and ordered the book- This just makes sense.

[@CarbageMan]

About those vegetables I'd eat regularly if I went "other than keto." A short starter list: zucchini yellow squash red onion yellow onion green onion green been artichoke broccoli cauliflower cabbage brussels sprout spinach tomato bell peppers celery snap peas asparagus cucumbers red raddish daikon turnup spring mix (just to differentiate from spinach)

[@meltaylor1277]

I like the principles of Primal and 2 meals a day can work. I do think though, based purely on observation of various people I follow, that the US has a massive problem when it comes to portion sizes, junk food, intensive farming and convenience foods which all add to the problems hence the SAD thing. Such a shame other countries seem to follow the US with food trends. Keep up the great work.

[@GBB70]

I do mainly 2 meals a day and sometimes OMAD. With either method, however, it took me awhile to learn you can easily eat too much with either of these methods. I grew up with the 'clean your plate' demand from my parents. So this ingrained mentality was hard to break. I am 69.

[@Laineys-Journey]

This is absolutely brilliant !!!

[@johnwilkins3995]

Mark is the best, just great at giving the info and I totally identify with his look at life. It’s about living well. Im down to 260 from almost 300 a few months ago. Omad mostly with some extended fasts, plus Leto and not the healhiest keto, pepperoni and cheese every day. Other than that healthy tho. But this is the way to live. And I can’t wait to be 210-220 again. Gonna hammer it hard till June. Wish me luck. Go mark

[@jill0073]

This is basically the Bulletproof Diet. And I just finished Dave Asprey s new book "Fast This Way". Mark and Dave now preaching the same method. I have also progressed over the years from Paleo, THM, Keto, and IF. Becoming fat adapted, targeted rotation of eating windows and dropping SAD (Standard American Diet) is the key to good health.

[@chrissyhungerford9236]

I think Dave got his inspiration from Mark years ago when he started his podcast and was learning from him and many others on how to biohack.

[@jeffgreene5956]

Hey Mark, just download a fan app for your phone and connect it to a small, portable bose speaker for your white noise. It sounds like a real fan, so much so you'd swear you can feel the air blowing. :-)

[@deborahhopper1070]

Such good information, a better approach to eating.

[@robertmckeown3014]

This is one of the most sensible talks on diet I've heard to date. I've been on keto and IF for almost 3 years. I've learned that hardcore keto wasn't for me. I couldn't stop the weight loss, not just fat, but muscle ad well. I had to cycle keto and primal. Increase protein, calories and lifting weights. Everyone's genetics and metabolism is unique to the individual. Find out what works for you. Long fasts were horrible for me, but maybe wonderful for someone else.

[@danferraro3598]

I've been doing two meals a day with a modified carnivore diet and loving it!

[@shanelunsford8527]

I love this!! The only thing is that I skip Dinner and eat breakfast and a good lunch. Is that ok?

[@deadmanswife3625]

Ok with me

[@melissatolito9418]

Well considering the video is 2 meals a day and not 2 meals a day starting with lunch I would bet it’s OK! You are fasting for the latter part of the day rather than the morning still fasting correct?

[@aclassmedicine3306]

Of course! You are doing the ideal thing, especially for you! Between 10 to 2 our digestive system is also at its peak.

[@FordTransitVan23]

I have been strictly 2 meals a day for many years. Keto and low carb. No processed food and sugar, etc. I cannot sleep more than 5.5-6 hours per night with cold pillows, black out curtains. I feel good. Never feel like a nap. What am I missing? Maybe blue light before bed?

[@peterstabler2321]

Great stuff lads, I found it easy to transform to fat burning - loving it, it's been 8 months now.

[@deloresrobinson1958]

Two great minds at once!💕 Great information!Thanks so much!

[@mattprince6858]

I’ve been following and practicing Primal and keto for years, with some back sliding, lol. I struggle with butter being a good fat, can you expand on that for me. Thanks

[@megan7985]

When I first got into strength training I had a 1 year old and I was caring for my disabled mom around the clock. Needless to say I didn't have time to do a traditional workout. Instead I just set goals for the day and just chipped away at the sets and reps until I got them done. Most days it took 6 hours to finish a workout. I still saw huge progress in my body composition from it!

[@michaelyoung9714]

Would you also confine ingesting bone broth or collagen to the 12-8pm eating window, or could they be consumed outside of it, like water or coffee?

[@imliz100]

👍good stuff! Thank you Mark and Brad! Looking great guys...super healthy.

[@tskibrownski7711]

Lost 10 pounds in 3 sleeps doing a version of 2 meal plan 18:6/ keto style. I have been staying as close to 0 carbs a day in till I reach my goal and then I will start implementing more foods into my diet and a higher carb count. This shits magic and I feel great.

[@sgray4995]

I lost my 13 pounds and have a little something I like once in a while when I want it and go right back and it's easy.

[@slwhipp]

I am going to do it. I keep drinking cream in my coffee and have not been able to not break my fast.

[@jacksonblack2776]

You lost water weight

[@jodyyounger9430]

Breakfast 10. 90 percent 1 square dark chocolate cup of green tea at two. Dinner at 5.

[@daniellegrows2498]

This was great! Thank you so much for sharing this information with us! I cant wait to read your book!

[@Facedless]

The only problem I seem to run into with google is that if I want to workout 1 body part a day for 5 days a week, which I usually do. Doing this diet would put me in a catabolic state meaning I will break down my muscle mass. How do I prevent the catabolic state, do I just not workout while on this diet? Or do a full body workout once or twice a week?

[@Tcgrande77]

This is so wonderful.... this information is life changing. I love his approach.... it focuses on Wellness..... sustainable, enjoyable lifestyle habits

[@michaelb41]

Like you said, Some foods make you ill and you get use to it. Go to the meat and produce only at the grocery store. Don't go to the bakery area (Temptation).

[@manjitkhalsa6853]

Thank you so much for this video! I’m beaming with gratitude 🙏 Everything you spoke about feels so true for me... I’m excited to receive my copy of the book! Thank you both! Manjit 💕🙏✨

[@fitzjoseph8984]

Missed you, Mark! Looking good, mate. As always.

[@larastueben9458]

I don’t know. He is fit-looking but his skin looks old. Probably sun damage

[@juansul4076]

@@larastueben9458 I agree. He definitely needs to look after his skin. So sun damaged😬 sad that he is not making sunblock a priority.

[@james-jq8sk]

I enjoy watching Marks videos. Sadly can't adhere to the lifestyle. I mainly follow a Mediterranean diet with lots of good fats, 2-3 slices of good bread a day, home made cake too, zero supplements, zero snacking between meals. Cycle 100 kms a week or so, a few weights sessions weekly, tried low carbing but cycling was too hard, my bloods are good, BP too. I'm mid 60's, 74 kgs, you gotta enjoy life...

[@heloisemoise8179]

I think you need to seriously consider two things: 1) withdraw some of your publications - Because you move further away with each publication from what you insisted on in your previous ones. It would not be unfair when looking over the body of work to say there are plenty of contradictions. Depending on which of your books someone may pick up, they could be chasing a whole lot of outdated advice. 2) cut the fat from your books - There is just way too much padding. I decided after your last book (Keto Reset) that enough was enough. The message, which was pretty simple, and should have been simply stated, was lost in an excessive page count.

[@MasculineIdeal]

Or just don't read his books and stop telling him what to do

[@heloisemoise8179]

@@MasculineIdeal Why? You think it’s okay to keep selling outdated books when your subsequent books completely contradict almost everything you’ve said previously? Are you two related or something? Why are you protecting him from justifiable criticism? Let’s say you’re new to the world of diet, and you need help, and you landed on one of his earlier books that pushed the paleo diet (or anything else he’s previously promoted but no longer does), only later to find out he’s abandoned that and moved onto keto. How does that help you? It wouldn’t. It would be confusing to you. In science, when we supersede data, we relegate the old and replace it with the new. By the way, if I don’t get to tell hm what to do, YOU DON’T GET TO TELL ME WHAT TO DO. I made a valid point. Want to disagree with, then by all means have your say, but don’t think you can simply shut me down. Unlike you, I’ve ready EVERY book he’s written, which allows me to make an informed comment.

[@MasculineIdeal]

@@heloisemoise8179 Stop writing so much Im not reading that.

[@heloisemoise8179]

@@MasculineIdeal Why? I took the time to reply to you. You got reading issues? STOP TELLING PEOPLE TO STOP.

[@heloisemoise8179]

@@MasculineIdeal Don't fucking engage with people if that's the best you can do.

[@Valerifon1]

Just received the book and looking forward to absorbing it! Cheers - Luther

[@Nature-versus-Nurture]

what is your thoughts on natural and sometimes semi natural juices? I have been shaking off from eating solid sugar sources but one thing I keep enjoying and can't help myself is orange juices, perhaps a cold lemonade during high summers, and apple juices and homemade banana/strawberry almond milk smoothies I happen to indulge.

[@mikec006]

I watch this and agree while sipping a fine whiskey...go mark go

[@revkev1966]

Which cooling pad did you buy?? Can you provide the link please?? Love the podcast! Thanks, Mark!

[@peacelovejoyandhappiness]

Great information thank you. I truly enjoyed listening to you Gentleman. Says a lot because I have listened to so much good advice from intelligent Men.

[@kevinlindsay5255]

Great information as always. My journey from overweight metabolically challenged to a now slimmer and metabolically balanced healthier person has seen many changes along the way. I am now at the point as Mark say's where I have no perceived diet presa. I eat what I know is good for me and I only eat when I am hungry, so most of the time that's twice a day, but it may also be OMAD. I do train regularly and fairly hard. I keep a close watch on what I eat but it's mainly Good quality meats fish eggs with some green leafy vegetable's avocado's salads and most importantly good quality oils. I drink coffee/green tea and occasionally some red wine and Dark 90% chocolate a few berries and nuts. Getting good quality sleep is vital as well

[@Page001B]

Is there no way to eat a small amount of home made whole wheat sourdough (very long fermentation)?

[@aclassmedicine3306]

If you get no ill effects, go for it. Start with small amounts and determine your acceptable level.

[@hustarn5568]

is peanut oil good?

[@rhondabergsma6311]

I’m having a hard time not having 1 cup of coffee with cream in the morning, is this ok or should I give it up. I can’t drink it black.

[@aclassmedicine3306]

That small amount of high fat cream will not spike your insulin, so you are still in a fasting state. So that is not a problem for you.

[@stallion18]

Amazing how this whole “evolution” of “eating strategies” occurred simultaneously with the rise of popularity and sales of diet products/books and recommendations. 2010-2015 paleo gets popular... all of a sudden we get primal blueprint and primal kitchen. Then in 2016 , keto starts regaining popularity and then we get the keto reset diet and “metabolic flexibility” . Now in the last couple of years , intermittent fasting is the trend and oh whaddya know , here comes “two meals a day”! You guys literally release a new book /products based on whatever is currently popular/ selling.

[@aclassmedicine3306]

I understand that Mark has evolved to meet the science. Fasting is not a fad. Eating whole foods and avoiding processed foods is supported by all the people who get excellent sustainable healthy results. The food industry is the root cause of our mistakes for over 100 years now.

[@stallion18]

@@aclassmedicine3306 mark Sisson does not evolve to meet any science. He evolves to meet whatever the market will buy/ he can sell . Don’t believe me? You just mentioned fasting is not a fad. Why is mark then selling a book on intermittent fasting now ?the science on fasting didn’t change all that much in the last ten years. He wrote two meals a day now because that’s what sells now .

[@MarkDavidMcCoskey]

Doing real good with OMAD Carnivore. 61, 6'0", just under 150. I eat my mid/late-afternoon "bowl of meat" until I'm full, then put what's left into the freezer.

[@bobripple3789]

Matt below hit it 100%. No sugar, no wheat, no veg oils. Sugar in all forms, even fruit. Wheat also = sugar. Meat, cheese and egs primarily. I do think that after you reach your weight loss goals you can add back a little low carb vegs. The other step is skip breakfast, give your body time to rest and regenerate. My last meal is around 7 pm, first meal of the day is around 1. It is easy, as you eat more meat(fat) your not hungry as often. Have a frapp and a bagel at sbucks and you will be starving in 2 hours

[@danvining2186]

You said we shouldn’t eat 4-5 small meals a day but what if we did within that 2 meal a day eating window so that we still maintain a 14-18 hour a day fast?

[@aclassmedicine3306]

Prolonged eating is not helpful. Find a meal combination that keeps you satiated within your eating window. The fasting even between the meals is healthy for digestion itself.