It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Two years ago, I was walking around our farm with a cane. I have always worked out hard, mostly weightlifting, calisthenics and martial arts. But at the age of 50 I was feeling the cumulative dings of my active youth. A clicky and sore shoulder; pain in my hips. With time I found myself banging out minimum-effective-dose type workouts just to maintain my strength and physique. I had given up on yoga and martial arts because it was no fun with the pain, and they seemed to aggravate the situation.

By the time I took to using a cane to get around the farm, I was really starting to feel sorry for myself. I saw an orthopedic surgeon. He tried to find the right anti-inflammatory that wouldn’t make my stomach bleed. When I suggested a more holistic long-term solution, he replied, “Well, hip surgeries are really good these days.”

As the co-director of Gingerhill Farm Retreat on the Big Island of Hawaii, we have the luxury of constantly tweaking our daily routine. We had experimented with so much already. From gluten-free to paleo. Keto to eat for your blood type. Alternate day and intermittent fasting. I started again from the basics. I figured the pain was inflammation. But from what? We grew our own food and protein and only bought organic for the few things we didn’t grow. Why wasn’t I feeling better?

It took me years to tweak my routine to where I am finally working towards back flips and gymnastics strength progressions. The breakthrough for me came about in a series of “aha” moments. Research led me to mitochondrial health and specifically, the effect of light on our cells. I realized that even though I lived in Hawaii, I was not getting enough sunshine. Worse, I had gotten in the habit of watching YouTube videos at night, zapping myself with harmful blue light in the process. I decided it was time to overhaul my light exposure patterns.

By this time I was so desperately missing the joy of movement, that I adopted “a move it or lose it” philosophy. I started varying my routines to include a much wider range of movement. From slack line to cart wheels, lizard crawls to spinal waves. My wife and I picked up Zouk dance and at the same time started offering a weekly Ecstatic Dance at the farm. I picked up Martial Arts again and trained some of my farm staff so that we could play together.

I tweaked my diet in new ways. Not so much with what I ate, that was already impeccable, but more when. I had come across some of Dr. Satchin Pandas work with time-restricted feeding, and it resonated with me.

Today, we wake and meditate with the staff for thirty minutes. Then, I take some anti-aging supplements I have been playing with. Currently, Resveratrol and NR. I stretch out real good and work out for an hour. I climb ropes, practice muscle ups, work on my press handstands, pistols, and walking on my hands. Whenever I can, I walk barefoot. I run sprints and jump. I still lift weights—deadlifts, squats, again the basics, but I don’t worry so much about the weight.

I still get sore hips sometimes. My shoulder still clicks. But my range of movement is improving, and I am making gains on all levels. Best of all, I am having fun.

Here are my tips, in order of importance:

  • Try and watch the sun rise and set every day.
  • Get as much sun as you can without burning, daily. They are lying to us. The sun does not cause cancer. Burning your skin does. This does not change the fact that you need sun. Everything has its dose. Increase your time as your tolerance increases. Do not use sunglasses unless you have to. No sunscreen. Naked is best.
  • Avoid artificial light after sunset. This means your phone and computer and TV too! LED bulbs are a deal breaker. We use red bulbs when we have to. Candles are better. Use blue blocker glasses when blue light is unavoidable. People will like your red lenses.
  • Move it or Lose it! Variety and consistency over intensity. Remember to challenge yourself. Always be working on a new skill. It’s good for your brain.
  • If you ignore these basics, light and movement, I don’t think it matters too much what you eat. You won’t be able to derive nutrition from your food. You could eat organic food in a cave with no sunlight, and you would get sick. And the opposite is also true. Plenty of sun mitigates a host of potential health hazards.
  • Eat real food. The clock begins with your first cup of coffee, which activates liver enzymes. Try to eat all your calories (no need to count them) in no more than 9 or, better yet, 8 hours.
  • Don’t rule out the obvious. Drink plenty of clean water. Avoid GMOs and moderate sugar intake. But we know this stuff already. We just don’t follow it all the time.

Following these tips will go far in giving your body the best chance of maintaining its circadian rhythm. I think health is most directly affected by the quality of your rest and recovery. I will be 53 this year and I feel like I am back on track again and excited for what’s to come. Remember a cheat day every now and then is a good thing. It will not offset your progress if you are diligent. We are the sum total of our daily habits. Create your perfect daily routine and stick to it.

Zachary Nathan
Gingerhill Farm Retreat
gingerhillfarm.com

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The post I Am Making Gains On All Levels appeared first on Mark’s Daily Apple.

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

My success story isn’t one of weight loss amazement, but it’s still about an overall remake. Tyler version 2.0, I guess. My Primal path started about four years ago because I simply got fed up with feeling gross and tired. I had some friends and social media acquaintances who often touted the benefits of Paleo living and how eating real food made such a difference for them. I was skeptical. At the time, I remember being on a kick of eating more rice because I thought, “healthy carbs in large quantities are surely a good thing.” But on a Saturday morning in March of 2015 I told my wife I had had enough of feeling like garbage.

The next day I went to the grocery store on a Primal shopping mission. I loaded up on meats, fruits, and veggies with the determination to eat from those three categories for two weeks. If I didn’t like it or didn’t find it helpful, then I’d find a plan B. Well I’m still on Plan A, thank heavens. I went through the carb flu and came out on the other side intact. Yes, I had a couple of cheat moments those two first weeks, but I kept the 80/20 rule in mind and didn’t beat myself up over it. Heck, I still don’t!

Like others, I reveled in the fact that I could indulge in eating almost endless amounts of glorious meat (and fatty goodness), yet not gain weight or feel lethargically disgusting like I did when eating mounds of pasta, pizza, or other SAD foods. It was so wonderful to not count calories or watch my portions while on this new “diet” I was trying. The diet became a passion, and it became pretty darn easy. I went through the phase of telling everyone else they were eating wrong and that Primal was the only way. They didn’t all listen. Bizarre, I know. So I adapted to quietly telling the benefits of my lifestyle when asked, but I stopped shouting it from the mountaintop.

Fast forward to 2017 when I was diagnosed with Crohn’s disease. Without yet knowing my preferred diet, my doctor gave a short sermon on how I’d have to radically shift my lifestyle away from a normal Western diet and avoid processed foods. When I told him of my Primal ways, he gave me a nod of approval knowing I was already on the right track. Having Crohn’s is a little scary (and many other people have ailments way worse, I know), but knowing my diet and lifestyle were already strong helped me feel a little more at ease. I still take the prescribed medication, but I’m confident my lifestyle will pay dividends in the long term helping me avoid heavier-duty prescriptions, surgeries, etc. And I now look back at my early days with even more gratitude for you and other Primal/Paleo advocates. You gave me something healthy, sustainable, and satisfying that I can use for the rest of my life.

In March of 2015 I weighed a little over 180 pounds and now weigh in around 165. I feel good, like this is what was meant for my body. Now in my early thirties, I am confident I won’t get that “dad bod” I was worried I’d someday have to face. I still eat mostly meats, fruits, veggies, and nuts and seeds. I don’t worry about missing meals or having all the food groups in that pyramid thingy. I lift heavy things and run up the hill in my yard just for a short sprint now and then. Because why not. I am not perfect – I don’t have a workout routine, I should probably eat even more veggies, and I still partake in non-Primal indulgences like beer or a half pan of brownies in a moment of weakness. Yeah, I could try harder, but I’m happy and I like this version of me. And I’m excited for the growth that might just yet come.

Thanks, Tyler

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

I have been doing Obstacle Course races since 2013 and tried to keep myself active in training, but my diet was never really in alignment. I was the poster child to demonstrate that physical fitness is not the driving component in body composition in health—diet is. My heaviest was 188 lbs (5’9”), and I was always disappointed to see my race photos showing a fat belly and zero muscle definition.

In the summer of 2018, I ordered 21-Day Total Body Transformation, The Primal Blueprint, and Primal Endurance. I read all of them on my summer vacation and decided to really focus on my diet. I started by dropping bread, pasta, potatoes, rice and other standard “carbs.” I increased my protein, changed up my vegetables and added significant Keto recipes to my diet. I also eliminated alcohol. In terms of meals, I moved to IF, only eating between 12 and 8:30 PM.

AMAZING! Hunger went away! No “blood-sugar” drop, dull mind, “starving”…. There are many days I have to actually remember to eat. It has been the easiest weight loss I have ever experienced. In terms of fitness, I used the Maffetone method all fall and winter in my training, then kicked in to a twice weekly training group for trail running with a mid-July Ultra Marathon (North Vancouver’s North Shore Knee Knackering Trail Run) as my goal. The only time I didn’t use IF was when I had early morning training runs of over 2 hours. I ran the race with the goal of coming in “around” 7.5 hours. I came around the corner to the finish with the clock just ticking over 7 hours and 1 minute—talk about a re-alignment of goals! I laughed at myself as I was suddenly frustrated that I didn’t break 7 hours. The mind is a funny thing.

I absolutely love the Primal lifestyle and diet. It is EASY and the results are beyond anything I could have imagined. I am currently at 155 lbs with single digit body fat. My wife was so impressed with the results that she started as well and not only discovered a wheat allergy was the source of much of her inflammation, she also started dropping dress sizes in the most effortless way possible. She had previously lost weight, hit a plateau and watched it raise back up again. This time, it has not stopped. Her skin cleared-up, and she dropped multiple medications. Absolutely amazing.

Our biggest complaint with the program is that we have both had to completely redo our wardrobes as none of our clothes fit!

Brian Erb

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The post The Easiest Weight Loss I Have Experienced appeared first on Mark’s Daily Apple.

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

Hi Mark, I used to be a very unhealthy marketing agency owner. I was overweight as a result of years of poor habits in nutrition, exercise and lifestyle. I drank a little, pretty much every night, ate everything I wanted, but always felt bloated. I snored and suffered sleep apnoea. My skin and stamina were poor, I often felt lethargic. Sometimes my memory would let me down. I was a stereotypically stressed and ‘moody’ businessman and the wrong side of 50.

I regularly listened to podcasts (like Primal Tim Ferriss and Joe Rogan). Occasionally ,one would discuss nutrition, and I started to look at the idea of food differently. Not as an art form, but as something more scientific. More medical and mindful.

I became worried about developing age related illnesses as a consequence of my poor habits. Things like cancer, cardiovascular disease, diabetes and especially dementia.

As a ‘marketing guy’ and a huge sceptic, I also recognised marketing was part of the problem. I understood how I’d been programmed to ignore what my body was saying, and listen to the ‘experts,’ sponsored by or maliciously influenced by the food and pharmaceutical industries.

For years food manufacturers had used marketing and lobbying to re-programme the way we as a society think, feel and believe in food and to economically direct us towards their profitability by changing and normalising behaviours that do not serve our health.

So, I began to listen, read, collect data, analyse and educate myself in order to plan a change.

I found and studied medical research articles on real scientific websites (PubMed) and read a lot of books on the subject.

My wife Jane and I began to change to a primal lifestyle, and have never felt healthier or been healthier.

I even managed to lose 80lbs in the process. Jane lost 40lbs.

The change was so dramatic I found people asking why, how, and to help them to do the same. I could bore people to death for hours on the science and answering questions.

I’m no fitness freak or nutrition nerd. No woowoo wally. At heart I’m a lazy lard arse.

I love eating. But I find so called ‘healthy food’ bland. I like drinking. But alcohol is not nutritious.

I hate exercise. But I want to be healthy and fit without having to follow an exhaustive, time-consuming exercise programme.

Over the hundreds of hours of study and years of self-experimentation, I’ve learned how to look healthy, feel healthy, live healthy and slow-down the ageing process and be physically the best my genes will allow—in the process cutting the risks to the most common causes of death: cancer dementia, diabetes and heart disease in the process.

I want everyone to experience these benefits as well.

I’m so passionate about the benefits that I wanted to share this opportunity with people like me and do it full-time.

So, I trained as a Primal Health Coach and now support the implementation of healthy lifestyle habits for people, especially ones that run businesses and their staff, because I can relate to their challenges.

Especially those that have little time, lots of stress and the same worries I had about ageing, weight gain and living a longer healthy life by preventing illness, and are possibly concerned their bad habits could affect the lives of their children, and their children’s children.

In the picture on the left (December 2016) I was 52. I weighed 260lbs. In the one on the right (July 2019) I’m three years older and I weigh 180lbs.

– Nick E.

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The post My Wife and I Have Never Felt Healthier—or Been Healthier appeared first on Mark’s Daily Apple.

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

The Primal Blueprint revealed a potential I didn’t know I had. I was never an athlete. Fitness has always been a struggle. But underneath that was a potential I didn’t know I had. At 39-years-old I now look, move and feel better than I did at 19. And I’ve begun engaging in adventures that my younger self couldn’t dream of. Here’s how it happened.

The process started in 2012. I was taking acid reflux medication and needed to lose weight. Already at 32 I felt old. I started doing calisthenics at home and took a long hard look at my diet. I tried everything. I even dabbled with a mostly plant-based diet. The sheer volume of nutrition, fitness and training advice caused me to jump around. Eventually I started drawing towards aspects of Paleo. In particular I starting eliminating highly processed carbs and fats. It was a struggle, but I started getting results.

2016 was the pivotal year. In February, a friend at work approached. “I just heard a guy named Mark Sisson on Joe Rogan. It was really interesting. You’d like it.” After listening to the interview, I immediately read Primal Endurance, and then Mark’s other books. I dove into Mark’s Daily Apple.

The timing was perfect. My wife was due with our first child. That meant a family would be coming soon. And it had me freaking out. Playing like a kid with my kids in my forties would be a challenge, but it had to happen. I wouldn’t be the broken down old man with young kids. I was motivated to make big changes.

I focused on eating plants and animals, and the diet just clicked. I reorganized my training to make it more Primal. I focused on moving frequently at a slow pace. And I started sprinting. I also started noticing how lifestyle factors affected my health and recovery.

It’s hard to give an accurate picture of the process. It wasn’t uninterrupted success. There were many setbacks. There were lessons I had to learn and re-learn. But in the end, I earned a six-pack for the first time in my adult life. With my increased recovery and my focus on sensible, sustainable training, I made serious progress. I built muscle, leaned out and starting moving better than ever.

As I got more comfortable with the diet and lifestyle I began adding new skills. I started skipping breakfast and spent the winter in Keto. I even bought a pair of Vibrams.

Primal also got me to rethink my potential. Looking at our ancestral heritage, I thought, why couldn’t I have a body built for high adventure? Isn’t it our genetic birthright? The idea fascinated me. I had always loved travel and adventure, and when I was younger, I had engaged in both.

In 2017, I decided to go all in. I became a Primal Health Coach. The education gave the Primal Blueprint’s organizing principles new depth. Plus the education, including the business modules, inspired me to keep pushing my limits.
In 2015 I had read about MovNat, in the book Natural Born Heroes. At the time, I thought younger, fitter people might enjoy the training, but I never entertained the thought of trying it myself. Primal changed that. In 2018 I started training MovNat, and at 38-years-old I became a MovNat Master Trainer. I could not have dreamed of participating in such intense, difficult training before I discovered Primal.

Things that seemed physically impossible in my twenties will be very doable in my forties. I anticipate playing like a kid with my grandkids. And I’ve started a coaching business to help others achieve similar results. Because of Primal I’ve started a new chapter of life that I couldn’t have imagined when I first listened to Mark. Thanks.

—Chris Redig

You can connect with Chris at Adventure Driven Fitness or Instagram.

Also, check out his past guest post on MDA here.

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The post The Primal Blueprint Revealed a Potential I Didn’t Know I Had appeared first on Mark’s Daily Apple.

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

They say if you love something you should let it go and if it comes back, it loves you too. Well, apparently excess weight really loves me because every time I let it go, it always seemed to come back! Relationships are complicated. Good ones leave you feeling refreshed and energized, while bad ones leave you feeling broken down, depressed, and anxious. Relationships with food aren’t much different.

In my twenties, I was living on my own and partying. Perhaps a little too hard, because over the course of a few years, I gained and lost over 100 pounds—often in 25-30 pound increments. I’d gain the weight, get frustrated, then attempt to lose it through increased exercise and severe calorie restriction.

This would last for a few months until I hit my goals, but it was simply unsustainable. It further pushed the narrative that in order to lose weight I would need to eat a steady diet of plain chicken breasts, salads, and low-fat yogurt while torching calories on the trails. I knew I didn’t want to do that forever.

By 2016, I was married with two young children. Between kids and our careers (I worked as a residential house painter), life got pretty stressful, and what I ate didn’t help. My breakfasts consisted of a bacon, egg, and cheese bagel and mozzarella sticks. And lunch was typically fast food or from a gas station. I would carry around jelly beans in my pocket and loved craft beer. Everyone else was overweight, so why not me too?

It wasn’t until later that year that I started to change my relationship with food.

I caught wind of the keto diet and suddenly realized that all of the modern day convenience foods I was eating were derailing my health goals. Within a few months of following a keto diet, I effortlessly lost nearly 40 pounds. (You can read more about my keto journey in this MDA post.) I learned everything I could by reading books and listening to podcasts. I even started a Facebook group where our members have collectively lost more than 4,000 pounds to date!

About that time, I began to notice ads about coaching certifications. One of them happened to be for the Primal Health Coach Institute. In the spring of 2017, after being confronted by someone close to me about my lack of “proper nutrition education,” I immediately enrolled in the program and starting my journey to becoming a Primal Health Coach, graduating in the fall.

Clients have been banging my door down to be taught how to achieve effortless weight management. Just kidding! Getting my coaching career off the ground was slower than I expected. I was still working as a residential house painter and had no marketing experience. I thought that if people knew I was a health coach, they’d simply ask to be coached!

Then I had another roadblock. My wife was diagnosed with an Acoustic Neuroma brain tumor, and it was growing rapidly. We spent months focusing on her care and in the spring of 2018, a surgery was scheduled to have it removed. Even after the surgery, I spent much of my time and effort ensuring that she would make a full recovery, which thankfully, she did.

Despite not having the capacity to build a thriving health coaching business during this time, my yearning to have one never ceased. I continued to learn and stay active in the Primal Health Coach community and devoured podcasts and books about primal health.

In the beginning of 2019, I launched a podcast called “The Joe Health Show” featuring stories of people who have used a keto or primal way of eating to lose weight and manage chronic health issues. I also feature fellow Primal Health Coaches who’ve had their own health transformations and now help others dealing with similar struggles.

I focus my efforts on networking with other coaches and giving them a platform to share their story. My thought is that while I may not be the right coach for everyone, I can help spread the word about different health coaches, so people find the one that’s right for them.

In addition to my podcast, I’ve recently started my new “Bee Fit” Personal Health Coaching program and launched a 21-day online program called “Completely 21” that teaches the basics of healthy living decisions, from food and sleep to other lifestyle habits.

I’ve helped countless people overcome chronic health issues, reverse disease, decrease inflammation, lose weight, become more mobile, get off medications, and become more metabolically efficient runners. You can’t put a monetary value on that! Even if I never make another penny from my Primal Health Coach Institute certification, it was money well spent.

– Jonathan Geiman

Have a story to share? Email me here. Thanks, everybody, and have a great week.

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The post I Changed My Relationship With Food appeared first on Mark’s Daily Apple.

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

As a lifelong martial artist and owner-operator of a martial arts school for 8 years, I’ve spent the majority of my adult life training or in the gym. I have always worked to have a healthy, active lifestyle, attempting to manage weight and conditioning through high intensity training while following the Standard American Diet (SAD).

For many years, I supplemented my martial arts training with running or cycling long distances at high intensity. I remember feeling that if I didn’t work hard there would be no benefits. I worked out so I could eat whatever I wanted without the concern of gaining weight. I was oblivious to any related health risks.

This produced a highly stressful, chronic cardio lifestyle with poor dietary and lifestyle practices. Not to mention, as I aged, the weight gain came regardless of the amount of exercise I did. My weight gain was not excessive by most conventional standards, but I could never recapture my previous results, and the training became progressively harder as I aged.

During that time, I witnessed my high blood pressure increase, and to my ultimate surprise, learned I had cancer.

I was diagnosed in August 2013 with bladder cancer, and was devastated to find I had a tumor. I truly believed my lifestyle was healthy. Being a father of two young daughters, I wanted to be a good role model for them and be there throughout their lives. I could not get my head around the fact that, although I was doing what I’d always been taught was healthy, I actually wasn’t. At that time, I had no idea the impact my stressful eating and training regimen was having on my body.

The cancer was successfully treated through surgery, but I wanted to ensure it didn’t come back. I also wanted to finally deal with the blood pressure concern that had been with me for years.

I started to “eat healthier” with a renewed focus on eating throughout the day, consuming plenty of fruits and whole grain foods, reduced fats, and replacing animal fats with recommended processed vegetable oils. I even took supplements I thought would help my general health. Regardless of my best efforts, my weight continued to increase and my energy plummeted. I remember routinely coming home after work, planning to train but needing to nap first.

I was frustrated that the dietary and exercise advice I was following was not helping.

While I had stopped running when I found out I had cancer, I began again in 2015—this time with much less intensity regarding pace and distance. I intuitively felt it would be better to follow a moderate training schedule, but did not have the information or education to help me at that time.

For over a year, I ran almost every day at a lower intensity and generally for a shorter distance. I felt pretty good during that phase, however my weight started creeping up again. I had settled into a pattern of keeping “fit,” but my efforts to manage my weight—and my overall health—were failing.

My Introduction to Primal Health

In February 2017, a college friend suggested that I listen to the Primal Endurance podcast featuring the Maximum Aerobic Function (MAF) system of cardio training.

I listened, and listened and listened. From that point forward, I started learning as much as I could about Primal living. In fact, I’ve listened to Brad Kearns so much that his voice and Mark Sisson’s message have become imprinted in my DNA…lol.

I immediately reduced carbs by eliminating all sugars and grains, and quickly worked to eliminate refined oils—helping me become fat- and keto-adapted.

I also modified my training to stay within my maximum aerobic function heart rate for almost all of my runs, and reduced my training to allow for more rest and recovery.

In August 2017, I went to my doctor for my annual physical and full blood work. I had lost 30 pounds since I saw him last. My blood markers were excellent, too, and I did not need to continue blood pressure medication.

I continued to devote as much time as I could to learning about primal living and ancestral health, and in February 2018, I enrolled in the Primal Health Coach Institute program—earning my certification in just 6 months!

I entered into my primal journey to overcome my own health concerns, and to better understand what I need to do to improve my overall health and longevity. And all of my expectations have been exceeded!

What I’ve Done Since Getting Certified…

I have been building my health coaching business organically, while continuing on with my current career. My enthusiasm grows as I work through the processes of building and maintaining my coaching business website and blog, having an active social media presence, and working with my employer to promote health and wellness for our employees.

As I move toward my retirement years, I reflect on a time when I was excited about reducing my responsibilities and taking it easy. But now that I am “aging backwards,” I am excited about something totally different—filling those years working as a Primal Health Coach.

Since starting my Primal Health Coach journey, my intent has always been to be a resource for lifelong positive health changes for my clients, family, friends, and colleagues. I hope to inspire, encourage, and educate as many people as possible, regardless of age or perceived limitations.

I am an example that you can take charge of your health and longevity and win!

— Vern Gorman

Website

Primal Health Coach Institute Directory listing

Instagram

Have a story to share? Email me here. Thanks, everybody, and have a great week.

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The post The Health Scare That Changed My Life appeared first on Mark’s Daily Apple.

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

I honestly didn’t see this coming…. I’ve been blessed with good genetic health and energy my whole life, avoiding significant health challenges. Sure, I’ve suffered from an occasional pulled muscle or turned ankle, and over the course of a couple of years I nursed a right shoulder rotator cuff back to full capacity.

When I turned 46 years old, I started noticing discomfort in my right IT band. I had gotten back into some longer distance cardio training, and I assumed it would work itself out. It never became uncomfortable, just persistent at mile 4 or 5 of a trail run. Like many, I ignorantly blamed my age for slow declines in my health. On New Year’s Eve 2016, I joined up with two of my cousins to for a somewhat steep 6-mile hike up Frary Peak on Antelope Island, Utah.

Our conversation turned to age, energy and body weight. My cousins, Kevan and Brent, were both hovering below 170 pounds whereas I had somehow climbed from 171 pounds up to 184 pounds over the course of a few years. Given that we were all roughly the same age with similar familial traits and genetic factors, I took particular interest in our diverging body compositions. A couple of months later I had a routine physical with my family physician who attributed my mid-section weight gain to “natural aging factors.” I pretty much accepted this diagnosis.

That said, when your doctor says, “That’s just because you’re getting old” don’t believe it.

My 180-degree lifestyle change began a month later in April 2017, when I decided to support my wife in her Whole30® nutrition program as suggested by her sister and a couple of others.

Those who know anything about the program will sympathize with my discomfort in abandoning my go-to foods such as dairy, grains, legumes and sugars. But over the course of 9 or 10 days I noticed unexpected improvements in my energy level throughout the day and lack of bloating and burping after meals.

Suddenly I realized I could take control of my health, and that the natural aging process was merely incidental to my current and future state of well-being. Then, I stumbled upon a Bulletproof Radio episode where Dave Asprey interviewed Mark Sisson of The Primal Blueprint. From there I was introduced to the Primal Endurance book, along with a logical and intuitive set of immutable primal lifestyle laws.

From the book’s training recommendations, I went into a recovery phase before starting back up with a smarter Primal Cardio schedule. During this time, I had been eating mostly Whole30, and I began adopting more regular movement into my daily lifestyle along with myofascial release. Within a month I no longer noticed any symptoms of IT band discomfort or hip tension, and I remain free of these symptoms and any related discomfort to this day.

But even more importantly, my whole philosophy around aggressive cardio had changed, giving me a powerful perspective on balancing my cardio goals with long-term longevity. This enlightenment into my own health potential got me thinking about my immediate family members, each of whom has their own unique health challenges.

My wife and my mom have both battled varying degrees of depression and anxiety. My children have confronted daily challenges with social anxiety, asthma, poor core muscle tone, coordination, dyslexia, brain fog, allergies, gastrointestinal disorders, insomnia and more. I’ve always been in general good health and I’m grateful for that. But as I pursued adapted new ancestral health and lifestyle habits as laid out by the Primal Blueprint and other sources, I discovered strength and wellness that I didn’t even know I was missing.

My improved energy and increased knowledge are helping me to help my wife, my children, my parents, relatives, and many others.

As a trail runner, family man, and now a Certified Primal Health Coach, I specialize in helping endurance enthusiasts discover habit-forming course corrections for reduced injury and illness through diet, lifestyle and healthy training practices.

I also work with adults who want to boost their overall energy, parents looking to transform their family’s health and companies interested in offering health-promoting programs within their business culture.

I founded Primal Utah to connect people and professionals through ancestral health community programs, events and coaching services.

A good coach helps you find your best path, discover the goals that are best for you and then, helps you stick to those goals. I love every opportunity to empower lasting course corrections in individuals, each with his or her own unique health story.

Ancestral health empowers people to live well in all aspects of their lives through sound nutrition, sleep, movement and stress reduction. I believe that healthy decisions aren’t made just once, but rather require constant evaluation and adjustment. I help people to tune into the signals that their bodies tell them, so that they can thrive from perpetual improvements.

Jason Steed (Primal Utah)

Jason’s listing in the Primal Health Coach Institute Directory

Connect with Jason on Facebook, Instagram and his website, PrimalUtah.com.

Have a story to share? Email me here. Thanks, everybody, and have a great week.

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The post I Realized I Could Take Control Of My Health appeared first on Mark’s Daily Apple.

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story. You never know who you’ll impact by doing it. Enjoy, everybody!

One of my greatest passions since early adulthood has been health and fitness. Yet, I can honestly say that my health has had its fair share of ups and downs over the last 35 years.

My generation played outside…we didn’t have computers back then. I participated in sports, I was very active, and I was lean and strong. My work was also very physical, so I stayed fit until my early 30s. A progressive shoulder injury ultimately led me to a sales career. I then discovered a hidden talent: the ability to pack on weight…60 pounds in less than 3 months. This also led to foot, ankle, knee, hip and lower back issues.

In 2002, I became a personal trainer. In 2003, I also started coaching. In the beginning of my career, I took my clients through brutal workouts, but over time I switched to workouts designed to alleviate pain and correct muscular and skeletal imbalances.

In 2009, I discovered The Primal Blueprint. This was the greatest health and fitness concept I’d ever come across, and it took my health and fitness to an entirely new level.

At the time the Paleo/Primal diet flew in the face of conventional wisdom. Ten years later, it’s practically mainstream…because it made perfect sense and because it flat out works! Over the next 5 years, my strength and energy levels increased as the body fat decreased. Life was good.

And then suddenly, it wasn’t.

From June 2014 – May 2015, I was crushed by some major life challenges. As a result, I suffered from depression and emotional eating and drinking. I had officially hit rock bottom! By May 2015, I had lost most of my strength gains and a lot of muscle mass, but I had ballooned up to 220 pounds. At this point I had enough. I needed a change. I needed to start over.

In July 2015, I moved to Portland, Oregon, which proved to be one of the best things I had ever done. I started working out again, and I became extremely active. I was back on track!

I found myself adhering more and more to the Primal Blueprint Laws once again. After going Primal again, by November 2016, I had lost 90 pounds of body fat, and I added back some muscle. For the first time in my life I had 6-pack abs…at the age of 53! And I’ve kept it off!

In the fall of 2017, I discovered Primal Health Coach Certification program. I was officially certified in early 2018. Since I already had a fitness background, this was an absolute no-brainer for me! The Primal lifestyle changed my life, and I decided to make it my mission to help others as well. I’ve overcome many obstacles: physical issues, chronic pain, rapid weight gain, depression, emotional eating, food addiction and alcoholism.

Since receiving my certification…

What I have learned through the Primal Health Coaching program has allowed me to serve all types of clients, with different needs, at a higher level than I ever dreamed possible. Since graduating, I’ve been building my health coaching business, creating my website, posting on social media and reaching out to friends, family and past clients for referrals. But the best thing I’ve done is to network with a local chiropractor. One of my areas of expertise is pain reduction, so this was a great fit for both of us.

Rick Stype, PHC

The post Overcoming Life’s Obstacles With Primal Living appeared first on Mark’s Daily Apple.

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It’s Monday, 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 Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here. Enjoy, everybody!

This week’s return to success stories features a contemporary of mine. (Yup, those of us in our 60s want to show what’s possible.) I hope you enjoy this follow-up story from reader Bob Connor. You’ll find his original success story reprinted below along with an inspiring update on where he is (and what he’s up to) now. 

ORIGINAL STORY:

Dear Mark,

I am an Athletic Director at an international school in Santiago, Chile; having arrived here this past July, from another school in Bangkok, Thailand. I am 57 years old (like you!), and I have been endeavoring to follow a Primal lifestyle for just over two years now. I had previously tried being a vegetarian, and then added some fish, but I did not feel much different or better. So, I started eating Primally and after the first few weeks (a tough adjustment with deleting all the grains and starchy carbs I had been eating), I began to notice some changes. I no longer would get any bloated/gassy discomfort, and I always felt “lean.” Additionally, my energy level increased and I honestly now feel like I have more energy these days than I did 5-10 years ago!

I have recently started the Primal Fitness routines and exercise suggestions, and the overall flexibility of the program has helped greatly—it is easy to adapt and modify depending on your schedule, and your overall motivation levels. Plus, I feel that I have gained a great deal of “functional fitness,” which is crucial. I also continue to use my TRX suspension trainer, and usually try to work out in my Vibram FiveFingers, along with doing various other bodyweight/core training workouts. Overall, I am feeling great as I enter my 7th decade on this planet!

My real story though, is more about helping others, which you have made your “mission,” Mark. When I started living Primally and feeling/looking better, people started noticing, and would ask me questions. I then began to spread the many benefits of this awesome lifestyle. In the past two years, I have purchased around 15 copies of THE PRIMAL BLUEPRINT, and given the book as a gift to friends whom I felt were truly interested, and would “give it a try.” I have also bought some Grok On t-shirts for some good friends who have “gone primal,” and I continue to regularly purchase some of your supplements, and recently some new Primal Fuel and the Primal Leap Kit. Reading your website daily and feeling the great effects of being Primal has really made me want to share as much info as possible with friends and colleagues. When I receive positive feedback from people, it is a great feeling—one which you experience every day, Mark!

For me—this is one of my favorites from a good friend still teaching in Thailand, as he had just returned from a summer trip to the U.S.—

Just wanted to say thanks again for changing my life. Had a great summer. Bought the FiveFinger KSOs, and working out is even more fun than before! Big difference.

Being in the states was challenging for me in terms of eating Primal. Stayed with my mom and dad, and they eat like typical Americans. Been back in Bangkok for a month now and have regained all the strength, explosiveness, and stamina that I lost in the US. Amazing how one month of eating junk can change the body’s performance.

I now feel and look great again. I have lots of energy and feel totally rejuvenated in life. I owe you so much.

Take care,
Andrew

I have several other affirmations from friends and even some high school students also, but I have gone on long enough already. I often get funny looks and comments when people see my FiveFingers shoes on my feet, and many others wonder why I refuse to eat the typical “conventional-Western” diet. I try to explain the many reasons, all based on research and evidence (thank you again!), but most just shrug me off and think I am nuts—including some of my own family members. Yet, this only encourages me, as I am definitely committed to staying on this Primal journey, and I will continue to spread your message to whomever I think will listen. I am convinced that this is the ONLY way to go, and I now think that my next job will be in the health-fitness profession. I agree with my friend Andrew—I owe you so much, Mark!

Thanks for listening, and as always – GROK ON!

UPDATE:

I started my personal primal journey back in 2009 with my first success story featured on Mark’s Daily Apple in 2010.

Five years later, I became one of the original “Legacy” Primal Blueprint Certified Experts completing the first iteration of the Primal Health Coach Institute course—recently passing the recertification exam and studying all of the extensive information in the amazing Business Resource Center. It feels great to stay up-to-date on the latest Primal Health Coach education!

After a long career as an educator in numerous international schools, I retired from my last full-time position at the International School Bangkok in Thailand in June 2018. Following my retirement from education, I started my new small business venture as a Primal Health Coach here in Bangkok with a good number of clients ready to sign up for my services. I have been a coach for most of my 35+ years in education, almost entirely with student-athletes on various sports teams, so moving into Primal Health Coaching has been a smooth transition.

For the previous few years, I had been teaching free large group fitness classes for the teachers and staff at the school. Attendance was always quite good, with anywhere from 15-30+ people showing up each week for my Fitness Fun sessions. I am now paid by the school to lead two classes a week (people still attend free of charge), now known Primal Power Fitness Fun sessions.

Additionally, a number of teachers, parents, staff and downtown Bangkok residents have become Primal Power clients. I work with 25-30 people on a weekly basis as their health coach and/or fitness trainer.

This new venture has been incredibly gratifying with wonderful client results. It feels so great to be pursuing my true passion in life—passing on my knowledge and expertise of all things PRIMAL!!

Besides coaching and teaching, I have been partnering with a paleo-friendly grocery company in Bangkok, offering seminars, workshops and presentations on various health and wellness topics to a variety of audiences in the city. My presentations always include a number of concepts from the Primal Blueprint lifestyle, which inevitably bring up both typical questions and surprising comments from conventional wisdom viewpoints.

For all of this, I am incredibly grateful to Mark Sisson himself (I believe we are both the same age), and to the entire Primal Health Coach Institute community: program administrators, graduates and current students. I continue to learn so much on a daily basis from the facebook posts, webinars and PHCI blog posts. And of course, from the Mark’s Daily Apple posts where it all started!

At 66 years young, I can honestly say that I have more consistent energy on a daily basis, and I believe that I am physically stronger than I was 20 years ago! Following a primal lifestyle has been incredibly effective, and I genuinely believe that others will benefit similarly if they adopt the basic primal rules of living awesomely!

Read more about Bob’s journey and his passion for Primal living. Have YOU had success with Primal living and/or keto eating? Share your success story by emailing me here. Thanks, everybody, and have a great week.

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The post Retired, Reborn and Pursuing My Passion appeared first on Mark’s Daily Apple.

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