This is basically my diet but with juice, a croissant another sugared cup of coffee, a sandwich, potato chips, a mid-afternoon snack (usually chocolate or half a packet biscuits) and then meat in a rich sauce with a side of either potatoes, pasta or rice (sometimes two portions if I cooked too much) followed by another chocolate desert and an entire bottle of wine.

Following Mark's general diet advice has legitimately changed my life. That being said, put a damn sear on that steak man 😂😂 I was furious just looking at that grey ribeye

Mark's book has changed my life it's amazing. It's been 6 months I have great metabolic flexibility and the belly fat continues to melt off. I'm 43 years old and feel amazing. THANK YOU MARK!

love his casual take on it, and the reality that it does come down to hunger. all diets eventually buckle under the weight of sustained intense hunger.

Friends, this is the man who helped me turn the corner in my health life! I'm 54, down in weight, BP, and blood sugar. Started with Primal Blueprint. I owe Mark and his co-author Lindsay so much!

A bucket of coffee, a fish and salad, steak and veggies and some wine..got it!

Wonderfully put at end of video about learning when you're truly hungry as opposed to cravings or whatever. If you can master that, as he indicates, it will really give you freedom to create a healthy diet.

I just bought your book “Two Meals A Day”. I received it today and appreciate this video and look forward to your book and making this change in the way I eat.

I really appreciate the simplicity, 2 meals a day, some lean meat, fish, salad, coffe, thats it. Everybody can cook and prepare this.

I’ve been fasting since summer and low carbs, and I love it!!!

Did this eating plan, lost 100 pounds. Love it. Eat the right stuff and you will feel great - wake up with tons of energy. Wish I knew this 20 years ago. The Primal product line is great as well - love the sauces and dressings. Thanks for the video.

That “oh yeah” after the sip of coffee made me smile 😊

Me and my husband absolutely love all the products from your line. Specially that Keto Mayo, Keto Ketchup and salad dressings are saving our life. Thanksss a lot Mark!!!

The healthiest I have felt in recent history was 3 years ago at 61 I was intermittent fasting 16/8 to 20/4, exercise mid morning, 1st meal raw veggies w/ some Braggs dressing, low alcohol!!! Testosterone was 797 (at 61). 65 coming up, time to drop 20 pounds, increase test., at least 1500 calisthenics on my birthday (64 was 1006). Love the videos of older men being healthy and fit!!! 👏

I knew a Mark Sisson in Arvada, Colorado back in the mid 70's. I myself have been on the keto diet for over a year. I feel great!

"I start my day with an amount of coffee equal to an 8-ball of crank. Then for some reason, I'm not hungry for the rest of the day." Seriously, though, good for you. Very inspiring!

love the discipline you display in your routine!

Very similar to what I eat. I tend to have some walnuts or coconut each day and often have full Greek yogurt as well. My only salad dressing is extra virgin olive oil, balsamic vinegar and salt and pepper.

I'm 56. This is exactly what I do, only, I steer clear from bad oils (so I have been told) such as sesame oil (toasted) which is in the dressing you promoted. Does that concern you from an inflammation perspective? Looking great, Mark! Very inspiring

Love that kitchen tile.

When I eat to suit me (and not what I feel I SHOULD be eating, as I have done in the past), this is exactly how I eat too. The only thing I sometimes add is a handful of nuts or a bit of dark chocolate either mid afternoon or in the evening - if I’ve been more active than usual.

I love the line of Primal Kitchen products!!! So clean and healthy

I love your stuff Mark. it has helped me lose 45 lbs in less than 4 months. I promote it all the time. I also do the 2MAD diet, very similar to what you show here and have become very active the last few months, working out 2 hours a day for 5 days a week. if people do this, they will see great results. Thanks for sharing!

Thank you sir for sharing your lunch and supper.

You’re awesome ! Thank you so much for sharing ! I appreciate the confirmation on how I been eating to maintain my healthy wait in my 50’s. You’re Epic 🙏🏽💜

Great video, terrific communication skills, I like you, try and wait as long in the day, some days, before I have my first meal. But not all days. Have a wonderful fall from Northeast Ohio.

Mark. Your Steak Sauce is so awesome. And your Mayo in my Tuna salad is incredibly delicious. Thanks so much for these wonderful condiments and sauces.

I'm 61 and practise a very similar eating plan and have to say that we can all look and feel amazing as we age!

Yes, yes, and yes!!!! This is exactly how I eat as well! I love Primal Kitchen products!!!!

Just recently started using the Primal Kitchen dressings. They are great! Thanks for producing some healthy options!

I did OMAD for 2 years with few 3-7 days fasting in between. In the long term, having 3 good meals with low/no carb gave me more energy ... This is smply because I can load my body in the morning and use that protein instead of eat in the night and store as a fat for next morning burning... Our body adapts and very efficient, if you don't eat , it will simply reduce calorie consumption.

The Primal Kitchen line of products are the best in the industry. I've not found a single one I don't like, and the PK ketchup is magnificent.

This is spot on. This is exactly what I have been doing for the past 3 years and would have to say I feel great. This type of fasting combined with keto is a great way to go. My family has had a hiatory of high blood pressure and diabetes. I used to have high blood pressure too. Now my bp is 112/60 pulse around 60. And on top of all every bite feels delicious as he said. For the people who have hunger or cravings know that this will just go away in time and you will feel great. The body does not need as much food as we are used to or as often. It needs quality nutrition. Quit the sugar too. If it ia too hard just have a nice teaspoon of organic honey but inly when you really need it. This will pass too. Exercise minimum 2 times a week. Just try and e consistent about it without setting high goals.

lol. Half a bag of coffee to start the day.

Great. I try to stick to 18:6 fast + keto. This is so healthy and feels good. Also 2 meals a day is enough. Also you can eat more expensive good quality food!!

Basically an ad to buy his products

Thank you for making clean products. I just had your Cesar dressing on my saladless Cobb today. Delicious. 😋

I remember when I saw the Joe Rogan Podcast with Mark. My first meal was the next day a Zucchini Lasagna.. I think it was around 2015.. it changed my life completely.. I went from 220 pounds skinny fat to 145 pounds skinny in 4Months and now years later I'm at 180 pounds muscular and lean at 7-8% body fat. Never went back.. still doing a ketogenic/carnivore/primal diet. thx a lot

Just looking at his morning coffee kept me awake for two days. Great video !

This is my GUY!!!!! Keto/IF has changed my life. I've lost 50 pounds. I'm at a plateau but I'm working throught it!

Legend

I like what you're doing on your channel Mark. I started MY weight loss journey and healthy lifestyle in May. My ONLY son who's 31 was getting married on July 17th and I wanted to lose as much weight as i could in 2 months. I lost 22 lbs in 2 months by following my own program. AFTER WEDDING "Kept SAME Routine" ( 1) Morning 1- 12 oz coffeee NO breakfast no snacks and drink at least 1- 16oz bottle of water, ( 2) eat light healthy lunch at 11 am drink 2 - 16 oz of water (3) after lunch No snacks of ANY kind and 2-3 16oz water (4) share healthy dinner with wife at 5 pm -5:15 Pm NO LATER (5) after dinner I drink 3-4 16oz. bottles of water until I go to bed at 10 pm +/- I did this same regimented routine after the wedding until today. I lost 45 lbs in 4 months. I went from 209 lbs to 164 lbs,and I can do 70 pushups on command without any problem. I've cleansed my mind and body of all the impurities that had me mentally and physically sluggish. I intend to keep this routine for the rest of my life. Most people are not disciplined enough to do this,but it was worth all the sacrifice It took to get me where I'm at today. Keep keeping on Mark !!!

I'm on the OMAD diet and I start my only meal pretty late in my day as well at around 2pm. I usually have Organic Free Range Boiled Eggs, Organic Fruit as like a breakfast in the middle of the day. Then, I make a Grass Fed Ribeye Steak and Organic Vegetable Medley right after I've had my "breakfast". I do this during my workdays and my days off I do 2MAD instead of OMAD. I've lost 30 pounds so far (from 173 to 143).

Thanks for this

Wonderful job with the video - succinct and informative. Does the sugar in the monk fruit sweetener kick you out of ketosis? Thanks.

Question.. Did you break your fast with the cream in the coffee( I know some say less than 50 calories) I've been fasting for 5 years. 16, 20, 22 full and multi days. Just depends on how I feel. Coffee( a must) .

Great video! Just ordered some of your lemon turmeric dressing :-)

I was diagosed with PCOS 2023 (had insulin resistance since I was 5), my doc was very kind and attentive and she rec birth control and another med (sprio? Lowers test helps hormal imbalance), but I saw keto on reddit and thought it was hard/strict/not realistic. Im 4 months in lost 43lbs and feel amazing. Keto taught me it wasnt normal to crave food all day (even right after a meal) and feeling tired right after a carb rich meal (food coma 3-5x times a day). I do IF, KETO, and 2MAD. Its so easy I just make sure by last meal/dinner is before 7pm and I have coffee for breakfast (I do fasted cardio for 45min daily but with plently of h20) and break my fast during lunch with protein heavy food!

Yay! I'm already doing it right, then. I started a couple of weeks ago with a major grocery store run for mostly organic foods. Started cutting out bad carbs already due to concerns about gluten sensitivity (or just that I hate that bloated icky feeling afterward). I've rarely ever felt hungry enough in the AM for breakfast, so coffee is really the only thing I'm up for that early in the day. I eat some kind of protein for lunch with vegetables as a snack and repeat for supper. This leaves me with a 14-16-hour window of fasting, with hunger and cravings slowly but surely fading. Now, to get more water into myself and get that much-needed exercise started. Of course, I'll still need to read the Keto Reset library book I checked out so I can make sure I'm doing this properly. It's not just about weight loss for me, but about getting to a point in my middle age years where I feel healthy.

This was great to see. Thank you for sharing. Feels just about right for a proper human diet.

you are my new role model! What a stud!

HI Mark you inspire me to continue my fight at 50 yrs old i was 450 lbs my goal is 200lbs on my 61 birthday this yr i am 248 lbs now i eat once a day salad every other day eat grass fed hamburger or wild salmon chiken breast never farm rased fish i use black olives red grapes green grapes apple peeled celery carots romain letuce i use some italian dresing and always use Extrfa Virgin olive oil my salads are all organic i am right leg BN amputie have CKD and doing a host of nutriants to many to list here i will not Give up on myself

Great example of what to eat in a day & your message is right on the money! 🙌

Mark looks great and has been doing this longer than most, he’s also been a big influence and source of quality info for me over the years. @46 myself though, I just find it a bit disingenuous to not mention the fact that TRT plays a big role in maintaining his body composition at that age.

Very cool - thanks

This works for me too, thanks Mark.

I’m 49 and I started a keto diet five days ago and I’m already down 4.6 pounds. So your description of the diet sounds correct. I’m eating 2 meals in an 8- hour window every day too. I’ll be posting videos of my progress, so everyone follow me!

Don't believe what you been told, it is not a foregone conclusion that we are all going to age in a manner that makes us sicker and weaker. This man is an example of what you can do when you take care of your health and wellness.

Thanks for sharing

Love the style

Starting this as soon as I win the lottery. So psyched!

Thanks Mark, right with you on the diet but I have 3 scrambled eggs with ham at 11-12ish cooked in butter and avocado oil. chef salad, salmon and veggies, Steak and veggies, around 6. a few tito's and diet tonic. Trying hard to get healthier. Love your point of view

Very interesting! That’s an awesome routine for staying lean and sharp

Someone probably already asked, but I love your watch! What is it Mark? Tyvm!

Thanks for all of your fantastic products, Mark! Using them helped me develop my keto lifestyle and become healthier in the past 18 months. Your sauces and dressings are staples in my diet.

What is your opinion on doing PSMF?

OMG, I have similarly done this routine since 1982. There were times life knocked me off kilter, and those were the times I suffered.

This guys voice makes him even more badass than he already was like a warm Harrison Ford sound

He broke his fast with the cream and monk fruit in his coffee. From that point it's just caloric reduction the rest of the day. Not saying what he's doing doesn't work, but anything that spikes insulin, breaks a fast. He burns more calories than he takes in at the end of the day.

This is a great video! Been doing intermittent fasting for about a month and a half. Been trying my best to eat right when I do eat I’ve lost weight and feel great. But this video just reaffirms I need to keep fasting and also eating more healthy.

I have been eating one meal a day i.e. the dinner for past 8 months now. I have lost around 10 kgs of weight and I feel less tired now. I run at least thrice a week and I feel very happy with my body.

Love primal kitchen products

I made it through the discomfort of the first 2 months of keto . After that I have little food cravings and eat less than half what I did earlier. At the start I couldn't believe people can exist on what I considered nothing. I went from 206 to 152 in 6 1/2 months. The two things I tell people who ask is avoid food commercials , pictures of food and drive past fast food places without looking at them. Second, stop eating for flavor and start eating for energy/health.

I'd be curious to follow Mark's lab work over the longer term. Nothing against keto, but would love to see long term comprehensive studies and comparisons to comorbidities for other diet types (of course this would be 100x healthier than a typical American diet).

Great info.

This is pretty much my daily eating routine also. Lunch is not aways as well put together as dinner and often lacks veg. I also generally have a smoothie to accompany the last breakfast/lunch. I am a distance runner so I do eat some carbs also but trying to keep them pretty light.

Thanks for this, three questions 1- is it fasting if you are having cream in your coffee? 2- how do you maintain healthy weight by eating less than 2000 calories and assuming you exercise regularly 3- why no chicken?

close to 80 and looks like he's in his mid 40's, incredible 🙂

Excellent! That’s about what I eat daily 💪🏼 except no wine. Daily I eat a plantain…living in Ecuador

This is kinda ish similiar to mine. I typically add more fatty meats like ribeye, pork, organ meats, then tropical fruits in small to moderate amounts and maybe raw milk here and there. Does wonders for my health. (the defensive chemicals in veges I tend to stay away from so my diet doesnt really include veges but I feel better and have way less issues when I cut the veges personally) Most of those nutrients come from the whole tropical fruits I eat.

Depends what you do for a living . I used to eat a whole loaf of bread for mornning tea then doughnuts pies chips soft drink and i worked in construction climbing over roofs and frames all day was 6 ft and 13 stone no fat at all .

I switched to a plant based whole food diet several months ago. Eating between 200g and 300g of carbs a day. Ricw, potatoes, pulses and legumes all Included. Plenty of fresh vegetables and fruit. Feel a lot better, lost significant weight, feel great.

You are an inspiring source

Do the cream and Monk fruit sweetener break your fast? I just got news of my A1C being high at 6% and I am trying to stop it from becoming full blown Type 2 by doing a combo of low carb and 20:4 intermittent Fasting.

You are so correct. I've ate this way for a long time but also switch to 95% vegetable and that include complex carbs and I still shred and still eat in a 16:8 window. I firmly believe that periodizing your food keeps the body guessing and allows for it to get a well rounded spread of nutrients. I keep hearing it's about blood type but I am now changing my point of view after eating mostly vegetables and low protein for 7 months and still gaining the most muscle I've ever gained and still eating in an 8 hour window and not feeling like I need to eat, sometimes it's an even smaller window. Flexible metabolism is pretty badass when you are dedicated!

This is exactly what I eat plus a bottle of wine sometimes two

thanks Mark

You look great BTW. Your diet and routine is very similar to mine. Good job on your health.

No carbs, I've found so many benefits in eating like this

Guy's in excellent shape. I do what-all he does, albeit I love salmon and almost never eat steak. 3-5 hour per week; good mix of cardio and resistance training. My supplement ? About a fifth of Tito's per week, and then maybe 6-10 Bud Lights. End result ? Fairly solid on most health parameters; but about 25 pounds heavier than this guy. Also, I'm age 60 and I'd bet he's late-60's. So, yeah. The diet is huge. His is spot on; albeit I go for less red meat and more avocado. The Booze ? Well, yeah. That's reality. It's just me, and well.... I'm a bit chunkier than this guy, likely a bit younger. But still rocking and rolling big time.

Thank you.

I started this about 4 days ago and am feeling great!.. The only difference I make is cutting meat out with the exception of fish/seafood and stick to mostly pranic foods beside the fish etc. I eat around midday first meal then around 7 dinner. Hopefully I am able to stick to it and set an intention each mor ing before I get my ass out of bed. Intermittent fasting is now a thing for me which I had to educate myself on. In the past I lost 70 lbs in a year but was in an unhealthy way. Doing it right this time around without putting it back on like I did before ☺️

A warning to folks, if you're into high cardio and endurance, this is NOT the diet for you.

There are times I need to binge/feast to up my metabolism. Also I feel like meat digest better if I don't eat plant fiber with it. I will eat salad with cottage cheese, but I keep my meats meals separate from veggies. I also started reintroducing dates and some other fruits into my diet. I don't get sugar crashes with certain fruits including high sugar ones like dates so I am not totally on board with low carb philosophy.

Mark I do my coffee the same way as you I’m just wondering am I breaking my fast drinking it with a little cream and Monkfruit sweetener?

Hey Mark, what are your thoughts on sweetening coffee with a pinch of honey (local, very little processing, of course)?

I was told to lose 40lbs for a knee surgery two months ago. I’m down about 30 already by first cutting all bad carbs and starches and sugars and fried junk I was eating. I was eating giant salads and lotsa bananas and fruits and veggies at first and the first 10 lbs came off easily. As I have progressed I stopped eating big salads and I’m basically only having two meals a day with a fruit snack for lunch. I also start off the day with black Java and don’t have breakfast until noonish. I’m eating probably not enough proteins right now. The main thing is I have no cravings and I am not starving nor forcing myself to eat six times a day like Nutrisystem calls for. I hated that diet! It’s dumb.

I fast in the morning. - puts cream in coffee.

I love a cup of coffee in the morning, especially that I don't eat breakfast when I'm doing IF. I switched to decaf coffee some time ago though. I'd just add that cream in your coffee breaks the fast.

Saw you on megyn kelly and loved your message