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PRIMAL BLUEPRINT

SUCCESSSTORIES IN THE MAKING

by: Marks Daily Apple Readers

INTRODUCTION

Those who make resolutions are literally ten times more likely to achieve their goals than those who are interested in change but dont make a specific, concrete commitment. Now thats reason to resolve. Sure, motivation can and does wane. A little less than half of those who make resolutions are still committed to the journey six months down the road, but theres plenty we can do to make sure were not among those who detour themselves. Among the most effective strategies: making your resolution public. Announce it to the world. Shout it from the rooftops. Own it. Flaunt it. Tell the world youre going to make this happen. Chances are then, you will. And youll have a great time doing it. Success Stories in the Making was a platform announced at the later part of 2011; asking readers to formally share their Primal journey throughout the coming year. Nearly 500 Marks Daily Apple readers publicly committed to going Primal in 2012. A number of these participants graciously agreed to offer their personal success story in the form of this eBook; sharing their triumphs, struggles and methods, as a way to provide encouragement and inspiration to the Marks Daily Apple community. Each of these stories are very unique and personal, and I couldnt be more proud of their transformations. (Want to join in? You can still make your own resolution public in the Marks Daily Apple forum. Grok on!)

Success Story by:

Lloyd

01/02/12
What were your goals in 2012? Get down to 210 from 250.

04/09/12

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

Having tried other diet plans without long term success, this plan made sense, and I saw immediate results. I was already exercising, cardio and weights, so the only major change was cutting out grains.
How successful were you in sticking with your plan? I was (and still am, for the most part) strict with the

plan. I still have a tendency to overeat, especially on weekends, and overeating is overeating. That being said, I lost 25 lbs and have maintained that loss throughout 2012.
What were your biggest hurdles, and how did you overcome them? Doing all this without total support

at home. My wife has made some changes, but wont go totally primal.

What was your biggest accomplishment? Losing 25 lbs in 5 months, having to have a lot of clothes altered. What did your average daily meal plan consist of? 3 egg omelets - Monday, Wednesday, Friday. Fruit

- Tuesday, Thursday, Saturday. Omelet with wife on Sunday, salads for lunch, salads or roasted veggies for dinner. Weekends, add fish, chicken, beef, etc.
What did your average weekly exercise routine consist of?

Monday - Heavy weights, all except biceps/triceps Tuesday - Elliptical Wednesday - 30 minutes on elliptical, then sprints on treadmill, 45 sec - 1 min sprinting, walking 2-3 minutes Thursday - Elliptical Friday - Heavy bi/tri weights Saturday - Elliptical Sunday, Primal walk 5 miles, picking up trash as we go

Success Story by:

Lloyd continued...

What else did you change in 2012 (sleep, sun, stress management, etc.)? No real changes here, already

get sun and sleep.

What are your goals for 2013 and beyond? Lose that last 15 lbs.

Success Story by:

Kellie

01/02/12

11/10/12

What were your goals in 2012? To lose 20 pounds... Or more accurately go from about 40% body fat to 20%.

This is according to a body fat scale I have. It may not be accurate to the %, but the % changes should be.

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012? I

followed Marks blog for about 6 months. I kept telling myself This is how we ate growing up... And I loved the food my mom cooked! I wanted this to be a permanent lifestyle, not a quick fix to lose weight!!
How successful were you in sticking with your plan? At first I yo-yoed back and forth. Its tough to go

from eating for 2 to losing weight! I finally realized I have to redo one habit at a time. I love Tim Ferriss and Steve Kamb... both are right... you only have so much will-power. You cant change everything at once. So I made a list of the habits I knew had to change. It was a bit of a depressing list, but I knew to make this permanent, I had to tackle every one of them. So, first, I quit eating sweets at night. That took almost a month before I quit craving them! Then, I stopped watching TV at night and went to bed before 10 pm. Again, another few weeks. Then, no more snacking from the pantry. Then, no more processed foods. Then no sugar. Then portion control. Slowly the weight came off and I was focusing on each habit that I needed to change. When I first started I focused on inches and the scale. I gave that up and focused on my habits. Those are what I needed to change. I knew the weight change would be a result.
What were your biggest hurdles, and how did you overcome them? Im a mom of 3. Its so easy to just eat

junk while cooking dinner, or a chocolate bar with a cup of tea. I had lots of different foods around the house for the kids. I wasnt just changing each of my bad habits, I had to keep from bouncing back to those habits with temptation. Which meant my whole family had to get on board. So I wasnt just changing me, but all 5 of us!!! Thats really tough!! I tried to not get discouraged if it was 2 steps forward and 1 step back. Some weeks there was no change and it was frustrating. But, I kept my mental list of habits I wanted to change. Each time a craving of a bad habit disappeared I mentally cheered and went to work on the next one.

Success Story by:

Kellie continued...

I love to cook!!! I cook everything and anything. No two meals are ever the same. Thus, our house has a lot of variety of ingredients. I never know how creative Ill feel, so I have tons of stuff on hand. This was really hard. I identify with my cooking. To slowly empty the pantry and not replace things went against everything in me!! But, I kept telling myself that when I could control my cravings and my habits changed, then I could have a stocked pantry and not be drawn to eat everything in it!! I firmly believe hormones are stored in fat. Well, if you put on your fat while you are pregnant, that is one of the biggest hormone production times. So... when you lose pregnancy fat, your body can react in very odd ways as those hormones are released. Im a good example. My system didnt deal well at all!!!! Anytime I would get a severe migraine headache for 2-3 days or my moods would swing back and forth, I would stand on the scale. Every time I would have lost 2 pounds. It was an awful roller-coaster!!! I had to take it very slow and steady or I was miserable. Plus, after barely being able to move for a day, from a migraine, I would not want to cook.... I would want to eat out. When I eat out I eat the things I dont cook at home. This would always be some form of pasta, and restaurant portions in TX are not known for being small!!! This all snowballed!! I finally found an odd remedy... IF. I didnt discover Intermittent Fasting (IF) worked until I had struggled with my yo-yoing for at least 6-8 months. I had lost most of my weight, but it was a huge struggle. I knew I had changed some habits and I was happy. I had done a few IFs, but didnt realize they didnt cause any of the hormone problems. It was as if an IF every other week kept my hormones from spiking and I could lose a few pounds and not be miserable.
What was your biggest accomplishment? My whole relationship with food has changed. I used to crave all

sorts of stuff and mentally argue constantly with myself. Thats a lot of work!!!

I had a goal weight in mind... where I know my body is happiest. Strangely, when I hit that, all the cravings went away. I crave nothing. Sure I get hungry, and a chocolate covered strawberry looks great, but I can eat 1 or 2 and walk away without any sort of mental thought. That is very very strange!! Plus IF really helped. I learned to embrace it and really look forward to how I felt!! Especially if I had a really bad craving. IF would kill it and keep it from coming back. Its almost like a reset button. The bottom line is that my biggest accomplishment is my relationship with food. I love food!!! I love to cook. But, I dont crave anything. I can go to a party and take one bite of everything and really enjoy that bite. But thats all I want. There is no mental discussion. It is effortless. Ive truly changed my habits and my mental relationship with food!!!
What did your average daily meal plan consist of?

Breakfast: Coffee, eggs, bacon. Lunch: Salad, or chopped up veggies and meat. Snack: Nuts, fruit and cheese. Dinner: Green veggies, meat and a starchy veggie. Probably once a day I would have some form of bread or pasta. But, it was just a bite or two.
What did your average weekly exercise routine consist of? I love to be outside. Its usually a stroll with

my kids or gardening. I really liked the Playground Workout at Nerd Fitness. Fantastic!!! I saw results really quickly and it was so simple!!!
What else did you change in 2012 (sleep, sun, stress management, etc.)? Sleep is something I never seem

to get right. I know I do best when I am in bed before 10pm. But, my body fights me a lot!!!! I also found something that I love to do. I paint. Nothing fancy... not a big deal. But, it makes me really happy to do it. Finding something that you like to do is so important!!! I also love to read... anything and everything. I find more time to do that too!!

Success Story by:

Kellie continued...

What are your goals for 2013 and beyond? My personal goal for 2013 is to establish the same relationship

with exercise that I have with food. I want to embrace it and have it be part of my life... and it not take mental energy to convince myself I need to do it!!!
Final thoughts? Primal is the way I grew up. I was taught that only an unsuccessful cook uses premade in-

gredients. That was taught to me at an early age. That is how my mother and grandmothers cooked. Nothing from a can or box. So, the cooking was so simple and easy for me to understand. (No... I do not recommend teaching your kids this!!!! That was my programming...) People asked me Wow... what are you doing, you look great!!. I would respond Nothing man-made. My answer was so simple that they didnt believe me. Most people believe to lose weight and get healthy has to be some long complicated scientific formula. People would respond OH and change the subject. A few would ask me to explain. I would tell them that the more man has messed with the food, the less of it you should eat. Then they would say OH and change the subject. (Funny, but sad and true!!) This simple thought is so easy to teach kids. Take them to a buffet and tell them to play a game. The most food they eat has to have been manipulated by man the least. Have them discuss their choices. My kids love this game!!! We do it at home too. Its easy and teaches them that everything is OK to eat, but sometimes that means just a taste...

Success Story by:

TJ

09/23/11

02/24/13

What were your goals in 2012? My first goal was to lose 50 lbs and get to 220 lbs for the first time since

High School. Then possibly 200 lbs or below.

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012? I

decided to go primal because CW and the SAD dont work. I planned on following the PB to drop the weight.

How successful were you in sticking with your plan? I was very successful because it was working so well.

Following the primal diet along with training for RAGBRAI, a week long bike ride across IOWA, I was seeing the fat melt away. crave carbs after rides. I kept them primal and usually had sweet potatoes or a banana post ride. first century ride.

What were your biggest hurdles, and how did you overcome them? Training for RAGBRAI I would often

What was your biggest accomplishment? Finishing RAGBRAI. I rode 471 miles over 7 days, including my

What did your average daily meal plan consist of? Breakfast was usually eggs with bacon or left over pro-

tein from the night before. Im usually able to go home for lunch and cook - Spring and Summer this included a lot of grilling. Dinner is generally fairly simple meat with veggies. My favorite being either grass-fed beef or turkey with Brussels sprouts.
What did your average weekly exercise routine consist of?

2-3 days a week of weights, 2 days of longer bike rides 30-50 miles, 1 day of a short 13 mile sprint ride.
What else did you change in 2012 (sleep, sun, stress management, etc.)? Sleep was another big change.

I went from 5-6 hrs a night to a solid 7-8. I also try and wind down from blue light and read before bed, I installed F.LUX on my computer to alter the color output of the monitor at night.

Success Story by:

TJ continued...

What are your goals for 2013 and beyond? I workout at Crossfit Primal now and would like to be able to

do a muscle-up. I no longer have a weight loss goal as Im currently back to 220 lbs but no longer care about weight as long as I look good and feel great.
Final thoughts? I am very grateful to Mark and the MDA community. I may not post often but I often

browsed the forums for inspiration and ideas.

Success Story by:

Susyn

01/03/12

02/18/13

What were your goals in 2012? My goal in 2012 was to finally lose the weight I gained when I was forced out

of my home state (4th gen SoCal native) due to financial pressures. I went from 174 pounds (size 12-ish) down to 138 (size 2). I am 54 tall. My top weight was 199.6 (tight size 14).
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I wanted to clear out the crappy foods that were making me feel terrible once and for all. addiction (since 1984!) that I am struggling with and I do occasionally eat bad things.

How successful were you in sticking with your plan? I am about 70% successful. I still have a Diet Coke

What were your biggest hurdles, and how did you overcome them? My biggest hurdle was binging on

junk foods and throwing in the towel over it. I still binge every once in a while, but now its confined to one day and the binge is considerably smaller than in the past. I have learned to accept this about myself (for now) and that has really helped. I no longer gain ANY weight from a binge and the subsequent tummy issues the next day are simply not worth it.
What was your biggest accomplishment? My biggest accomplishment was giving up grains. I LOVE grains

more than any other food group, but they were wreaking havoc with my immune system.

What did your average daily meal plan consist of? BACON! Beef or chicken, avocados, nuts and veggies

cooked in grass fed butter. Occasionally raw cheese, and the odd high quality chocolate bar with hazelnuts. I also supplement with low carb protein powder mixed with unsweetened nut milk.
What did your average weekly exercise routine consist of? I cycle the Supreme 90 workout DVDs. 90

days on, one week off. I take a yoga class when the mood strikes. (except on my tattoos).

What else did you change in 2012 (sleep, sun, stress management, etc.)? I stopped wearing sunscreen

Success Story by:

Susyn continued...

What are your goals for 2013 and beyond? I want to continue on the same path, improving my food

choices and myself.

Final thoughts? Skin does tighten back up! Give it time. :-)

Success Story by:

Mike

01/07/12

02/04/13

What were your goals in 2012? In 2012, I was hoping to get my weight down to 195, and regain a decent

level of all around fitness; to feel better and manage a fairly painful back.

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I came across MDA through my wife. Ive been heavily influenced and aided by her research and planning. For 15 years I was a software developer, so there were long hours spent sitting in front of a computer. I was mostly oblivious to my bodys deterioration as I changed from a strong and healthy 175 at age 28, to a chubby, chronically ill and injured 235 at age 40. Constant work and daily beer consumption contributed to what seemed like a point of no return. In 2009 a back injury left me barely able to walk. My neurologist described my disc hemorrhaging, folding over the edge of my vertebrae, and poking into my spinal column. Surgery was recommended. I cringed and thankfully chose physical therapy. Since 2009, Ive slowly worked my way into better shape, in spite of daily back pain. In order to improve my symptoms, my plan was to start riding my bike to work 3 to 4 days a week, eating home cooked primal meals, and reducing consumption of alcohol.
How successful were you in sticking with your plan? Id say 80/20, hehe. Actually, I have gradually im-

proved throughout the year. In the early Spring, I had a pretty rough time sticking to primal. I took a new job that resulted in me commuting from Chicago to LA every week for 2 months, which was a mostly zero progress phase. After my wife and I moved to LA last May, I started riding almost every day and we started cooking more. I quickly lost weight and passed my weight loss goal by 10 pounds. I have been hovering around 185 for the last 4 months, but feel much stronger than last year.
What were your biggest hurdles, and how did you overcome them? My biggest hurdles were, and still

are, back pain and alcohol consumption. I have cut back a lot on alcohol. I rarely have beer anymore, but have wine almost daily, averaging around 2 glasses a day. When I do have just 2 beers, within 2 hours my gut feels terrible! Its remarkable that our bodies can adapt to poison. When I was having 3 beers a day, I never felt that sick.

Success Story by:

Mike continued...

Back pain is my other hurdle. Ive had many inner battles about my back. There was a time in 2009, when I thought that someday I would end up in a wheelchair. I didnt want to move, because every movement hurt. At the time I was carrying 235 lbs! Now, when I go a few days without stretching and moving around, I notice things starting to tighten up. It has taken a while to get this drummed into my head, but Ive learned that the enemy of pain is movement. You can forget this when youre sitting at a desk all the time, but last year, when I started riding to work, what started out as painful became exhilarating. So, to answer the question, I think that repetitive good habits are what helped me overcome my hurdles. You can read 30 books on how to get in shape, but none of them work until you see something youre doing work. When I went from 209 to 199, I couldnt believe it and it made me even more dedicated.
What was your biggest accomplishment? My 42 year old brain is saying my biggest accomplishment was

losing 25 lbs and managing my back pain. But the kid in me really thinks it was going surfing this February. In early 2012, I never thought that I would have the strength or courage to try something like surfing. By the end of the year, I had weened myself off of daily prescription pain meds and felt healthy and strong. Surfing was exhausting, but every time I fell off, I hopped back on and trudged my way back out past the breakers. It was joyous. My back definitely hurt afterward, but I survived without injury, and now have a huge incentive to strengthen more so I can make surfing a regular activity.
What did your average daily meal plan consist of? Breakfast usually consists of 1 hard boiled egg, one

piece of sausage and sometimes some Greek yogurt or half an avocado.

Lunch is most often leftovers weve cooked, frozen, etc. Chicken soup, chili, pot roast, etc. Dinner is also something primal weve prepared from the many primal cookbooks my wife has acquired.
What did your average weekly exercise routine consist of? The most consistent activity this year has

been biking to work 3 to 4 days per week. Other than that, I have had periods of gym work with a personal trainer, who suggested I eat more whole grains ;). Ive done a lot of walking, and have slowly improved my push-up regimen.
What are your goals for 2013 and beyond? My goals for 2013 are to lose another 10 lbs of fat, and gain that

or more in muscle. I want to strengthen my upper body and core so I can continue my pursuit of outdoor activities like surfing, paddle boarding, hiking, and fishing.
What else did you change in 2012 (sleep, sun, stress management, etc.)? Work/Life management has

been a major change for me this year. There were times in the past, when I would get so stressed about meeting a deadline that I would work 14 hours a day for weeks at a time. Like many of my colleagues, Ive worked 34 hours straight in order to meet a deadline that was set without concern for the actual amount of work. This year, though, Ive crafted a much better balance. There are still times when I have to work harder, longer hours, and over weekends, but these are more rare and I now impose boundaries and respect for the limits of my mind and body.
Final thoughts? Did I mention that I went surfing?

Success Story by:

Elaine

02/01/12

02/23/13

What were your goals in 2012? My goals were to continue and increase Primal cooking and meal planning

at home. To gain strength, especially upper body and to continue to lose weight.

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I had already started Primal research and eating in 2010, and Success Stories in the Making was just what I needed to dive in a little further. My original plan was to follow Marks e-fitness book starting from ground zero--to get the Primal fundamental movements down.
How successful were you in sticking with your plan? I give myself a B minus on sticking to my plan. I did

make progress in my strength, for sure, but have not found the discipline to start sprinting yet. I am sure that the strength training and general menu tightening led to my 9 lb weight loss this year. I also went from zero to, currently, 15 girl push-ups. Yay!
What were your biggest hurdles, and how did you overcome them? I experienced two big unexpected

hurdles this year. One: We moved across the country and due to the stress ate terribly for about 6 weeks. Once settled, home cooking began again in earnest and we recovered pretty handily! Two: In our new home, I developed extreme insomnia and more frequent migraines. First, I loaded up on supplements, trace minerals, and research for natural remedies. I got more strict with my diet. I walked 3 miles most mornings. Nothing worked. I read Marks post about migraines and how sometimes prescription medicine is the only solution. I finally went to a neurologist and started a prescription medication. I appreciate having Primal permission to accept the medicine and now Im so much better!! I regained control of my migraines and sleep! I only regret that it took me so long to go to a doctor for it.
What was your biggest accomplishment? The insomnia and migraines left me with no energy or focus

to consistently do the Primal essential movements. I read the MDA post by Doug McGuff about super slow movement and decided to join a local slow-movement facility called The Strength Shoppe. It has been wonderful investment. It saw me through the worst of times, better than I could have done on my own with that insomnia, for sure.

Success Story by:

Elaine continued...

What did your average daily meal plan consist of?

Breakfast is always 1/2 an avocado, a boiled egg and one sausage patty with coffee. Lunch can be (all Primalized recipes) chili, broccoli soup, stuffed mushrooms, chicken soup, salmon and broccoli, chicken salad, cobb salad, sauted kale with Pancetta and walnuts. Dinner can be braised chicken legs with leeks and peas, pot roast, pork loin roast, pork chops, skinless gyozas. Snacks consist of almonds, macadamias, brazil nuts, fat bread pumpkin muffins, or greek yogurt with berries. *I bring home Chipotle about once a week. The burrito bowl, (no tortilla and no beans) lots of peppers, meat and tomato salsa and of course, guac, cheese and sour cream. (Fairly Primal, but I wish they would change their oils!)
What did your average weekly exercise routine consist of? Once a week for the last 6.5 months, I have

done a 20 minute workout at a super-slow type of gym with a one-on-one trainer. I cant afford to do this forever. Somehow I must find the discipline to wean myself away and continue exercising on my own and for free!
What else did you change in 2012 (sleep, sun, stress management, etc.)?

1. I made my first bone broth :). 2. I joined a local paleo meet up group. 3. I found a butcher that only uses meat that has been grass fed/pastured/humanely treated. 4. I started taking supplements like crazy. They had no effect on my insomnia and migraines--only the prescription helped. I am now supplement free again, with a lot more money in my wallet. 5. I bought a glucometer and check my blood sugar once in a while. The occasional high numbers have changed my perspective. I never, ever cheat on an empty stomach now. 6. I experimented with fasting. Just skipping breakfast and not eating lunch until noon. All three times I felt great. Energetic and light. The allowance of coffee during these fasts helped tremendously!
What are your goals for 2013 and beyond?

1. To add fasted sprinting once a week. 2. To rotate to my own workouts, instead of being dependent on a gym. 3. Learn to cook and eat some kind of organ meat. 4. Start my cats on a primal eating plan. 5. Make my own mayonnaise and better salad dressings. 6. To keep working more greens and fish into meals. 7. Paddle boarding! 8. To continue to meet others interested in this lifestyle.
Final thoughts? I first went Primal in 2010, after eating a carb heavy vegetarian diet for 18 years. I found

MDA through Gary Taubes, then Jimmy Moore. I had always been baffled by my own low energy which I learned through MDA was caused by carb crashing and being a sugar burner. I now coast by on steady energy all day long. Im 56 and at my heaviest I weighed 145. Now I weigh 124. Thats amazing, but the energy is what Im most grateful for. That and not worrying about my next snack. I can relate to others that have used the expression a shark in bloody water in describing their craving for sugar and sugar-energy. That is gone along with the likelyhood of obesity and diabetes as I continue to age. Thank you, Mark!

Success Story by:

Dave

01/02/12

01/02/13

What were your goals in 2012? My main goal for 2012 was to get rid of my GERD problem, I have had

issues with GERD since I was 15 and doctors just gave me medication to mask the symptoms and never dealt with the underlying problem. I also wanted to lose some weight as I have been overweight as long as I can remember. And finally to just feel healthy all the time.
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I stumbled onto Marks Daily Apple near the end of 2011 while searching online about GERD. I had never come across the Primal eating plan before and it hooked me from the start. It just made complete sense to me. Within the week I had a copy of The Primal Blueprint and had started a primal eating plan. The main thing for me to accomplish my goal was to have a background understanding of how eating primal worked with my body. I love knowledge and Mark has made so much info available that whenever I want I can always find something new and interesting to research. I have to keep feeding my brain with info to keep on the right track.
How successful were you in sticking with your plan? With the eating plan I have been very successful, I

know I eat a little too much dark chocolate and need to work on that, but otherwise the eating plan suits me very well. With exercise I walk a lot now, so much so that I have sold my car. It takes me 30 minutes to walk from home to work so an hour round trip and I do that 6 days a week, plus I get about another 4 or 5 hours walking in going to town or visiting friends, I listen to audio books while I walk and sometimes if I have a really good book I will just go for a few hours walk to keep going with the book. My downfall is lifting heavy things, I have to really force myself to do this and I have to say I have let it slip completely of late.
What were your biggest hurdles, and how did you overcome them? The biggest hurdle for me is exercise.

All the walking so much was a real chore, I listened to music but it only made it mildly better. I LOVE to read and I said to a friend one day that walking was like wasting valuable reading time, It was then that I had the

Success Story by:

Dave continued...

idea of listening to audiobooks, From that day on I have enjoyed walking more and more. I still have to work on a plan for lifting heavy things.
What was your biggest accomplishment? No pharmaceutical drugs for GERD for a whole year. I had my

last Losec on Christmas day 2011.

What did your average daily meal plan consist of? For breakfast I have a omelet. Lunch - cold meat and

veggies or salad and dinner meat and veggies. Snacks - fruit, dark chocolate, olives, and maybe some deli meats. ing a week.

What did your average weekly exercise routine consist of? I get about between 10 and 15 hours of walk-

What else did you change in 2012 (sleep, sun, stress management, etc.)? I get a lot more sun. I was one

of those people that would keep out of the sun as mush as possible. It was a slow thing but now I get out in the sun as much as I can.
What are your goals for 2013 and beyond? I want to keep with primal living, I feel this is not going to be

hard for me as being primal in 2012 has been one of the best years of my life.

My main goal in 2013, I am going to learn to fly collective pitch RC Helicopters, not primal but you asked :)
Final thoughts? 2012 is the first year of my life that I have not suffered from several colds and flu, I have

always gotten sick more than pretty much anyone I know. During the year, about 3 times I got the feeling that maybe I was getting sick. I would have the feeling a few days maybe and then I would be fine. A few times one of my kids would get sick and everyone else in the house would get it, but I didnt. I also lost about 50 pounds over the year.

Success Story by:

Jeanine

01/02/12

01/02/13

What were your goals in 2012? My goals in 2012 were to lose a total of 40 pounds. Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I went Primal after researching nutrition and reading Dr. Davis book Wheat Belly. Since being Primal and wheat-free are complimentary, I decided to go Primal because there are enormous resources out there for Primal & Paleo eating. My plan for accomplishing this was planning meals ahead, and knowing what I could eat at certain restaurants so that I would not be caught off-guard. I also used the 80/20 rule so that I could cheat on weekends which helped keep me motivated during my weight loss.
How successful were you in sticking with your plan? Sticking to the plan 80/20 really helped with my

motivation. During the week if I was craving something I shouldnt be eating, it was easy to say, You dont really need it now, just wait until Saturday. It usually worked - not always. But since I stuck to the plan most of the time I still lost weight.
What were your biggest hurdles, and how did you overcome them? My biggest hurdles are planning and

temptations. Sometimes it was hard to plan meals ahead and know what to make for dinner if I didnt really have anything. It helped to have simple ingredients on hand like almond flour and chicken to make my almond crusted chicken. Temptations were hard to overcome. By setting a goal of losing weight and being really close to it, it was easier to say, that cookie is going to cost me an extra day.
What was your biggest accomplishment? I cant name just one. Last year, not only did I lose 40 pounds,

but I also ran a half marathon and did my first mini-triathlon.


What did your average daily meal plan consist of?

Breakfast: Either a boiled egg or egg & meat muffin. Lunch: Large salad with grilled chicken or salmon, no croutons! Snack: Almonds & fruit.

Success Story by:

Jeanine continued...

Dinner: Taco salad (no shell) or chicken coated with almond flour, and veggies like asparagus or broccoli. Every once in a while on my cheat days I got to have a slice of deep-dish pizza!
What did your average weekly exercise routine consist of? In the beginning, I didnt exercise much

because I wanted to focus on nutrition first. Believe it or not, I lost 20 pounds by focusing on nutrition alone. This is partly due to my very poor eating habits prior to going Primal. I started working out a couple of months later, running at least once a week, then adding swimming and biking once a week as well. I also rely on mass transit, so walking at least 1-3 miles daily is something I have been doing regularly, even before going Primal. After going Primal, I certainly had more energy and probably walked more than usual.
What else did you change in 2012 (sleep, sun, stress management, etc.)? I grew leaps and bounds profes-

sionally, which I attribute to having more energy and a clearer head.

What are your goals for 2013 and beyond? As of February 20, 2013, I achieved one of my 2013 goals to join

the National Weight Control Registry, which is open to people who lose 30 or more pounds and keep it off for at least a year. Id still like to buy a bicycle (although we have a great bicycle rental program here). And lastly to kick my caffeine habit once and for all.

My long-term goals include running at least one middle distance race per year (Im training for a 10-mile race this summer).
Final thoughts? I think the terms diet and exercise are too oversimplified which led me down the wrong

path to trying to lose weight (starvation and intense cardio). Going Primal taught me about nutrition and movement, which I think is a far better term when it comes to describing how to lose weight.

Success Story by:

Hugh

11/23/11

08/01/12

What were your goals in 2012? Much like many people my goals were simple: Lose weight, improve fitness

and get healthier. I got kinda specific and aimed towards being able to do a full 8 tabata sprints and a dozen pull-ups (a little ambitious perhaps). I also wanted to be able to fit into an off the rack clothing of size L or M.
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

In the latter half of 2011, I was seriously overweight and unhealthy, but also kinda in denial. Then I got gout in both feet simultaneously. This left me in crippling pain when I should have been doing sword fighting displays, all weekend, every weekend for over a month (ibuprofen came to the rescue but festival season was miserable instead of joyful). This was the real kick up the backside for me to make some changes. Within a few months of research (and a not very successful attempt at typical dieting) I stumbled across MDA. It all made perfect sense and I gave it a try. The success stories were (and continue to be) an inspiration! When the Success Stories in the Making blog appeared, I thought this is just what I need to help keep me motivated! ... My plan was as simple as my goals: Eat primally as much as my money and sanity allowed (I decided to try a 6 day diet with the other day each week being less strict.) Exercise in a way that fits with the Primal Blueprint (a 3 month gym membership as a Christmas present from the in-laws helped me to motivate myself to exercise even if the weather was terrible outside). And of course, try to get decent sleep, plenty of play and to generally enjoy the ride.
How successful were you in sticking with your plan? My success can be summed up in one word:

Moderate.

I still cant do a dozen-pull ups (too ambitious there I think) but on a good day I can do one. Thats 100% more than I could when I started. I can do 8 tabata sprints without dying (though just barely). I can fit into most size L clothing but not size M. I lost about 4 stone of fat in the first half of 2012 (but it sort

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of slowed down after then). On the whole, I was a little bummed out that I didnt meet my initial goals but progress is progress.
What were your biggest hurdles, and how did you overcome them? Money was probably my biggest

hurdle. Primal ingredients are not cheap and, having been unemployed for quite a while, cheap is what I was used to. This was somewhat exacerbated by my second hurdle: My wife. I love her dearly but she wasnt prepared to make the same big changes that I was. She wasnt prepared to give up all those grains and carbs. This made it difficult to cook for the both of us. Sleep was my third biggest hurdle. Im a night owl and always have been. Left to my own devices, even camping, hiking or living without technology - Im NOT a morning person and am awake later than most. The money hurdle was solved by simple compromise. Cant afford organic fresh veg? Then go for frozen veg that loses less nutrition by not being organic. Cant afford organic meat? Dont sweat it - the beef here in Ireland is mostly grass fed as it is. Some days I just had to bite the bullet and eat whatever I needed to in order to not go hungry (not counting the occasional IF day). This wasnt ideal but half of something good is better than all of something bad. The second hurdle was solved by simple yet clever cooking. e.g. if my wife wanted spaghetti bolognese or chili with rice, Id make the meat/sauce as primal as possible and use it as a dip for steamed veggies. If we were having meat and veg, Id simply make sure I had primal approved veg rather than things like potatoes. Sleep... still working on it. I tend to get enough but its just a few hours behind everyone else.
What was your biggest accomplishment? My first pull-up... ever! What did your average daily meal plan consist of? For breakfast I would usually have a few free range

eggs and often some bacon. Id also have a handful of blueberries when I could afford them. Sometimes Id have a coconut mocha protein shake in lieu of a proper breakfast (protein powder with water, a shot of espresso, full cream and coconut milk). Lunch would usually consist of grazing on whatever primal snackable stuff I had (nuts, berries, etc) or a coconut mocha protein shake. Sometimes Id have something a bit more substantial like a mixed salad. Dinner would be simple enough and typically consisted of a good portion of meat or fish accompanied by steamed or roasted vegetables or possibly a nice big salad.
What did your average weekly exercise routine consist of? Monday, Wednesday and Friday would usually

be my LHT days. The standard PBF routine worked well for me and when I had access to the gym I tended to add in some kettlebell work as well.

Tuesdays, Thursdays and weekends would incorporate low level cardio (walking, hiking or using the bikes or elliptical in the gym if the weather was too bad). Once each week or two Id throw in a hardcore sprint session or a 5 km trail run. When my gym membership ended after six months (I got an extra 3 months free by winning a contest) I made the most of the slightly warmer summer weather and did plenty of stuff outside my house. I got a 90kg tractor tire and constructed a 20kg Bulgarian bag. I still did the PBF routine but added the tire and the bag instead of kettlebells.
What else did you change in 2012 (sleep, sun, stress management, etc.)? I did my best to reduce stress

and sleep more but it wasnt always easy. Taking active control of my health and fitness inspired me to take

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control of my employment situation as well. During 2012 I investigated various job options and possibilities for self employment.
What are your goals for 2013 and beyond? Pretty much the same as last year. Get fitter, get healthier, shed

more fat, gain more strength. Im also starting my own business and will be incorporating as much primality into it as possible!
Final thoughts? It was Marks Daily Apple and the Primal Blueprint that inspired me to make some serious

and long term changes. Im very grateful that such excellent resources are there and I fully believe that if I hadnt come across it, Id be stuck with the typical yo-yo health/weight of standard low fat dieting.

This journey into health and fitness has opened my eyes to ancestral fitness, the paleo diet and any number of other ways to improve our future by looking at out distant past. Its also inspired me to get a fitness instructor certification and start my own business: Shapeshifter Fitness.

Success Story by:

Jessica

04/01/11

02/06/13

What were your goals in 2012? My goals were to continue to reshape my body and get healthier, I had a lot

of issues with dry skin and headaches. Headaches are gone and the skin issue is much better. I have not quite reached my body composition goal yet, but I am on track for summer 2013 (fingers crossed).
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I decided to go primal when I realized I had a gluten intolerance. After trying it for 21 days, it was a no brainer to continue eating the same way. I really had no plan in place. It came to me very easy. I guess I am a natural.
How successful were you in sticking with your plan? Pretty successful. Like I said, it has come very natu-

ral to me. Aside from the 3 weeks I spend in Europe over the summer... it was difficult. But the trade-off is worth it.

What were your biggest hurdles, and how did you overcome them? Taking pasta away, I LOVE pasta and

What was your biggest accomplishment? Getting back to my high school weight! What did your average daily meal plan consist of? Eggs and bacon in the AM. Protein and guacamole

salad at lunch and protein, salad and sweet potato for dinner. (Protein coming from grass fed beef, pastured chicken/eggs and wild caught fish.)
What did your average weekly exercise routine consist of? Crossfit and occasional swims. What else did you change in 2012 (sleep, sun, stress management, etc.)? I definitely tried to do things

more primal, like walk around barefoot whenever possible. I went camping a few times and made it a point to be completely rustic.
What are your goals for 2013 and beyond? Continue getting in better shape and expand my repertoire of

recipes.

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Jessica continued...

Final thoughts? I am so lucky to have found Marks Daily Apple and the entire community - it has changed

my life!

Success Story by:

Jane

01/03/12

09/02/12

What were your goals in 2012? I can do 80/20. Theres balance there. Theres room for being human, while

living a sensible yet responsible life. I want to take ownership of my health - emotionally and physically. My spiritual life is ever changing also - we are devoted Catholics. I would love to not be a slave to the gym, the guilt for missing exercise classes/guilt for putting my children in childcare to exercise/the stress of training for something/guilt for being exhausted/too tired to run my long run/and the misery and frustration over my diet when I fail because I simply cannot do it all. But, I can eat this way - primal - take walks with my children (yay for the BOB double jogger), do sprints while we are all out playing and lift weights/do push ups/squats/do exercise videos at home. I want to find/ have balance, lose weight, have energy, to like myself again and feel good in my skin.
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I was a dedicated Weston A. Price follower before finding this primal/paleo/ancestral way of life. For me, removing the sprouted grains and legumes was just the next logical step... so I jumped in! I planned to follow the Primal Blueprint guidelines and bring my family along for the ride. I gathered information and research from the following sources in no particular order: Mark Sisson (Primal Blueprint, Marks Daily Apple), Diane Sanfillipo (Balanced Bites, Practical Paleo), Liz Wolfe (Cave Girl Eats), Sally Fallon (Nourishing Traditions), The Paleo Parents (Eat Like a Dinosaur), Joel Salatin (Everything I want to do is Illegal, Family Friendly Farming, Pastured Profits, You Can Farm), Chris Kresser L Ac, Dr. Weston A. Price DDS (Nutrition and Physical Degeneration), Drs. Louis and Tiffany Fernandez (In Good Hands Chiropractic), Dr. Shelly Clevidence, N. D., Dr. Natasha Campbell-McBride MD, Katie (AKA Wellness Mama) and Sarah Ballantine (AKA the Paleo Mom) Im so grateful to our local food providers: Full Quiver Farm, Greenway Beef, Mattawoman Creek Farm, the Organic Food Depot and 5 Points Community Farm Market
How successful were you in sticking with your plan? I was very successful. I knew I was providing

healthy foods for my family, but I felt like I wasnt thriving while eating the sprouted grains/legumes (I also ate too much sugar). I started in January 2012 by removing the grains, legumes and sugars (except stevia). I

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followed the Primal Blueprint guidelines and in terms of weight loss it was a slow start. I only lost about 12 lbs from January to June. I felt good. I exercised. My digestion improved. I was frustrated about my slow weight loss, but stayed committed. In June 2012, I started high intensity workouts two times a week while keeping a food journal and something clicked. The weight started melting off. My body has changed. Im so much stronger. I can do push-ups, sprints, squats and jumps. Im not a running maniac anymore. Im so happy that Im not addicted to and stressed out about long runs and training for races. From January 2012 to January 2013 - Im down 44 lbs and am still losing. I had a blood panel done in November 2012 to see what all this saturated animal fat was doing to my body. I dont have a before panel for comparison. Here are my cholesterol and triglyceride numbers: Triglycerides 38 mg/dL HDL Cholesterol 62 mg/dL LDL Cholesterol 84 mg/dL Cholesterol, Total 154 mg/dL
What were your biggest hurdles, and how did you overcome them? Support, time and money were/are

huge hurdles. My husband is in the service (and is either deployed, or not deployed and working like a maniac). Eating and living this way makes it challenging to co-exist within the suburban rat race (paradigm?). It is also very expensive. It takes so much time. I try to keep my domestic duties prioritized and to be economical and strategic with food choices... My mantra Keep your Faith, Focus on family and have a plan...and somehow it all falls into place. Im the first to admit I dont have it all together, but Im trying. I am always cooking and cleaning up and then cooking some more. Its difficult to explain how and why we eat this way to most people. My husband has been very supportive, as well as my mother.
What was your biggest accomplishment? Im still here. I believe this is a way of life. What did your average daily meal plan consist of? I plan ahead by cooking on the weekends and then I

cook during the week as needed. This includes a huge pot of bone broth (chicken or beef) for soup, for cooking veggies and for drinking. Our family breakfast staple egg cups (which are scrambled eggs with sausage, cheese and/or veggies baked in silicone cups). I prep and cook veggies from our CSA, make or purchase fermented veggies, put meat in the fridge to thaw, brew Kombucha in the cabinets, etc. I try to provide real food for my family and dont count macronutrients or calories. We eat nose to tail and try not to waste anything (Hello liver and chicken feet!) Our staples include pastured meats (all animals/all kinds), pastured eggs, raw milk, coconut oil, coconut milk, sea salt, CSA and local veggies whenever possible (seasonal including sweet potatoes, white potatoes and white rice- my kids/hubby need those carbohydrates), and fats rendered and saved from our meat. We also supplement with probiotics and fermented cod liver oil/high vitamin butter oil blend.
What did your average weekly exercise routine consist of? I started very slowly (walking, weights and

body weight exercises) and worked up to high intensity exercise 2 times a week (rounds style workouts, tabata, kettle bells, body weight exercises), as well as chasing children, housework/chores, the daily grind etc.
What else did you change in 2012 (sleep, sun, stress management, etc.)? Changes? I incorporated more

daily prayer into my life. Being disciplined with sleep is a challenge, but Im trying to get more rest. We are outside when weather permits. High intensity workouts are a great stress relief! I am much more appreciative of all the blessings I have and I offer up my struggles... We went on a pilgrimage out to the western part of our state to enjoy the mountains, quiet family time and took a tour of Polyface Farm (the included picture is from September 2012). What a special place!

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What are your goals for 2013 and beyond? Im embarking on a Paleo Auto-Immune protocol diet to see

if I can address my underlying auto-immune condition. I feel wonderful everywhere else and I hope that this elimination diet will yield some relief. I started at the beginning of February 2013 by following the paleo diet while eliminating all dairy, eggs, nightshades and nuts. Im considering this an early and long lent...time will tell. Beyond that... more gardening, more composting... hopefully chickens... living more self sufficiently... I am so thankful to God and my family for this life.
Final thoughts? My 65 year old father has had great success following this way of eating. Im the youngest

in my family and I never ever remember my Dad being fit and well. My father as Ive known him has been an overweight food lover (sweets, soda, beer, treats, meat, veggies, pasta and BREAD!). He has a list of health problems and jars of pills for ailments. He also has a kidney disease (aggravated of course even more by the other health problems) and they were only at about 50% function. He was always tired, his legs hurt, trouble sleeping etc. In March of 2012, he complained of severe leg pain along with swelling. An ultrasound revealed two large blood clots in his legs. He was put on blood thinners and had to continue with his other medications to live. I begged and pleaded with him (along with my mother and sister) to change. My children and nieces and nephews adore him and WE still need him in this life! So I gathered up what I could from the internet, the Primal Blueprint and Nourishing Traditions (Sally Fallon), and by the Grace of God he listened. He cannot eat excessive protein because of his kidneys but he can eat small amounts of meat, raw dairy, coconuts and veggies! The hardest thing for him to give up was the bread and I know its still a struggle for him. Hes lost over 50 lbs so far. Hes off the blood thinners. His blood pressure medication is cut in half. His kidney function has improved. Now hes talking about doing some push-ups and sit ups to get stronger. His knees still bother him and Im praying restful sleep will come soon. Hes a believer!

Success Story by:

Peter

11/18/11

09/09/12

What were your goals in 2012? Getting to 232 lbs, dropping down to a 2XL shirt, and to fit in an airline seat

belt without an extension, buy whatever clothes I want to from a normal store.

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

In October 2011 I started showing massive signs of diabetes (constant uncontrollable urination every 30 - 60 minutes including through the night, lethargy, and significant loss of vision). The first time I noticed a major issue I was walking down the hall at work and a co-worker who was walking in the oncoming direction waved and said hi from maybe 6-8 away and I could not see his face. In November 2012 I took a vacation to Cuba. I was standing in the water smoking a cigar with a new friend that I had made. I was describing the issues to him and his response was what are you going to do about it? And I just started talking about paleo - I had ideas of what it was from my best friend and figured a low sugar/toxin diet might be my path back to health. At that point in my life the scale read ERR.
How successful were you in sticking with your plan? Very! Ive been primal/paleo through the whole year!

From Nov 2011 to sept 2012 I lost 88 lbs. Unfortunately Ive plateaued since then but keep pushing forward. Its been too long since Ive lost a pound but I have a feeling that a lot of it is related to the physiological need to stay warm during the winter (been averaging around -10 degrees Celsius for the past month or so) combined with the stresses of losing my job at the end of August. Either way, Im down 2 shirt sizes and 8 on my pants size.
What were your biggest hurdles, and how did you overcome them? Just this plateau that Im still on.

Everything else came easily (I think the motivation of losing my vision significantly helped).

What was your biggest accomplishment? Being declared as not diabetic by my doctor was a huge relief.

This was after a blood test in May 2012. He said that my blood sugar levels indicate that I am edging towards pre-diabetic levels and that I was very likely to have been diabetic when I started.
What did your average daily meal plan consist of? Meat and a fruit/coconut shake in the morning, meat

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and 2 cups of veggies at work for lunch, meat and a big ass salad at dinner.
What did your average weekly exercise routine consist of? During the winter, swimming once a week

and dodge ball once a week. In the summer- 2-3 barefoot walks a week ranging from 1-2 hours. Fall I got lazy after being laid off. Winter I picked up my regular winter routine + 1-2 visits to the gym a week.
What else did you change in 2012 (sleep, sun, stress management, etc.)? Sleep is more consistent, I got

a lot more outside time, I stand at my desk at work now (both in the old job and now in my current contract), and Ive learned to stress less about money.
What are your goals for 2013 and beyond? Id like to eventually get to half my original body weight (After

seeing ERR on the scale I eventually saw 333 lbs. I call that my starting weight). that airline seat belt?? Fits with slack!

Final thoughts? I fit in a 2XL shirt! I sleep amazingly well (was never a goal but hell it feels good!). Oh! And

Success Story by:

Rachel

10/31/11

09/19/12

What were your goals in 2012? My main goal was to have more energy and that goal has definitely been

met! I also had the goal of dropping weight and getting my body to an even more natural weight.

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

My plan was to really focus on moving often at a slow pace. If I sat on the couch for longer than 10 minutes, Id get up and walk around or (and more fun) go outside and run around with my kiddos! I really didnt stress to much about the exercise component of it and instead I have been looking at my food habits and what seems to help me feel good and what makes me sluggish.
How successful were you in sticking with your plan? Overall I have done very well. I indulged quite a bit

during the holidays but I only gained 2 lbs. which were quickly shed. :)

What were your biggest hurdles, and how did you overcome them? My biggest hurdle seems to be eating

around extended family or social gatherings (kids birthday parties). To help overcome them I always try to have a plan of food options to eat before eating with family or eat before I go. They are still funny about it but they have learned that is just how it is now.
What was your biggest accomplishment? My biggest accomplishment is my after picture! I went out for a

fun night (which I very rarely get to enjoy with little kids) in Dallas. We had planned to go to this very trendy (read young and rich) bar/club for a concert. I was nervous about how I would look compared to all these 20 something young girls who starve themselves. I got my little black dress and when I put it on I felt like a MILLION BUCKS! Thanks to my diet I was slimming down and had tons of energy too to enjoy my night!!
What did your average daily meal plan consist of? Average meals were paprika chicken with creamed kale

(one of my all time favorite from Mark!) and carrots or some other veggie. Primal roasts, yummy steaks with a mustard wine sauce (another Mark recipe). Heavy on the protein and a good side of veggies with delicious sauces!

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What did your average weekly exercise routine consist of? Mostly I focused on just not sitting around. I

would do kettlebell workouts but they were sporadic. My goal in 2013 is to focus on lifting heavy things and sprinting!

What else did you change in 2012 (sleep, sun, stress management, etc.)? I go outside A LOT MORE! My

kids love it and get pretty cranky when the weather doesnt cooperate. I also have really tried to go to bed at a decent hour. This area is still hard for me because I love free time when the kids are in bed. But my husband and I are both really working on this.
What are your goals for 2013 and beyond? My goals for the future are to keep going, really focus on my

health (not just the number on the scale). More consistent with lifting heavy things/sprinting.

Final thoughts? Going on this journey has truly been amazing. I am so excited to see what the future holds

for me physically, mentally, and emotionally. My kids are starting to eat better as a result of seeing mom and dad eat better, which has me thrilled beyond words. Thank you for the gift of life, but more importantly the vitality to enjoy it!

Success Story by:

Maggie

07/01/11
What were your goals in 2012? To lose weight and feel better.

10/19/12

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I decided to go primal out of desperation. In the summer of 2011, I had given up after yet another failure to lose weight via chronic cardio and low-fat dieting. In Fall 2011, I had packed on 20 lbs. My plan was just to give it a try. with primal.

How successful were you in sticking with your plan? I did not have a plan, but was able to EASILY stick What were your biggest hurdles, and how did you overcome them? I had to clean up the 20% over time.

It grew to include too much ice cream and chocolate. I did a Whole 30 in the fall of 2012 that really helped break the sugar habit. My other hurdle was living with a vegetarian. Haha, he eats meat now. :)

What was your biggest accomplishment? Overcoming the sugar addiction. I went a MONTH without sug-

ar. At all. I eliminated it from my coffee. Sugar is no longer a daily occurrence. Its a treat on occasion. fruit and a cup of coffee with full fat coconut milk.

What did your average daily meal plan consist of? Breakfast is usually eggs cooked in butter, vegetables,

Lunch is usually meat and hardboiled eggs, with some fruit. Dinner is normally chicken, a steak or something of that sort with veggies and a sweet potato. The best part is that I actually eat a lot more variety than that suggests- I eat zucchini with marinara sauce, paleo pancakes, salads, shepherds pie, duck, all sorts of cool vegetable preparations, pulled pork.... the list goes on and on.
What did your average weekly exercise routine consist of? I do a HIIT class two to three times a week

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that includes some weight training, cardio, jumping etc. I also walk daily for at least 15-20 minutes and I ride my horse 3-4 times a week.
What else did you change in 2012 (sleep, sun, stress management, etc.)? Ive now learned to take a walk

when I get frustrated at work. 5 or 10 minutes around the block fixes stress better than sugar ever did!
What are your goals for 2013 and beyond? To lose more weight, tone up, and make more recipes.

Final thoughts? Thank you so much Mark. I spent 30 years struggling with my weight, hating myself for

being fat, not enjoying food. Now its like a weight is off my shoulders. I spent my whole life as the fat, nice, smart girl. In the past year, I have been called beautiful countless times. I know, it is shallow, but being the pretty girl is fun. I never heard that in the past. Ever. I spent my life as a fat person and WORKED SO HARD to be not fat and just kept failing. And then I try primal and it is EASY!

Success Story by:

Brendan

10/01/11

07/01/12

What were your goals in 2012? To feel comfortable with myself and gain some confidence. I desperately

wanted to feel healthy and energetic. I hated feeling like everybody walking behind me could see my love handles through my shirt.
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I went Primal because I was unhappy. I couldnt control what I ate, and I never felt like exercising. I was totally lethargic and not happy with how I looked.
How successful were you in sticking with your plan? Very successful. There have been bumps, and Ive

fallen off here and there, but its a lifestyle you really just cant go back from. I dont feel right if Im not eating and living the Primal way. I lost about 60 lbs and have been maintaining for a while without much effort at all.
What were your biggest hurdles, and how did you overcome them? My biggest hurdles were getting over

my fear of lifting very heavy things in the gym. I was afraid to do squats and bench press because I had never done them before. I didnt want to look new. I didnt want to drop the weights on myself, either.
What was your biggest accomplishment? Being able to give away all of my old clothes because they were

too big. I got a whole new wardrobe, and I feel like I can wear anything and look good in it now.

What did your average daily meal plan consist of? At first, I felt like I didnt have a lot of time, being a

working college student, so it was easy stuff. Piles of ground beef, eggs, vegetables thrown in random ways. An average day usually consisted of the following: -No breakfast. -Large salad for lunch. Spinach, onions, tomatoes, olives, mushrooms, bacon, egg, cheese, chicken, olive oil and vinegar. -Dinner was a variety of meat and vegetables. Steak, ground beef, pulled pork, wild caught fish, bison, etc. Saute whatever greens were in the fridge.

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What did your average weekly exercise routine consist of? At first, it was very spontaneous. I just got

out and played a lot. I did sprints at a local field usually once a week. Pull-ups, push-ups, planks, and random bodyweight exercises. I played basketball and football with friends and family whenever I could. Ran around and wrestled with my golden retriever puppy.
What else did you change in 2012 (sleep, sun, stress management, etc.)? Not only did I become more ac-

tive, less stressed, got more sleep, and way more sun, but I also got on top of my schoolwork for the first time since I had begun college. All previous semesters, my GPA averaged around a 2, sometimes less, sometimes a bit more. The last semester of 2012 I pulled a 3.4 GPA, .1 away from Deans List.
What are your goals for 2013 and beyond? My goals for 2013 is to continue my Primal journey on a less

bumpy road. Now that I am organized in my personal life and less stressed about school, I think I can dedicate more time to getting more exercise, more sun, and keeping my diet clean. I would kill to have six-pack abs this summer...
Final thoughts? For anyone thats on the fence... Id just like to say that whatever your inhibitions may be,

this lifestyle works... not only for weight loss, but for your mind, even your soul. It helps you get in touch with who you are as a human being. It makes you feel more alive, adventurous, and wild. Since going Primal, I can think more fluidly and retain information more permanently, I get better sleep, I speak with greater conviction and intelligence, I move faster, I jump higher, I breathe deeper, I feel more. This is more than a diet. Its a way of life, and those who follow it are a very, very special category of people. What do you have to lose?

Success Story by:

Clare

01/06/12

12/06/12

What were your goals in 2012? To lose another 5 kilos and stabilize my weight for good, as well as stream-

line my silhouette by losing the love handles (LGN!) Be more active on a daily basis and have the energy to do so.
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I just found that it worked quickly & well for my body type, Mesomorph/endomorph with blood Type O+.

My plan was to walk to daily, lift heavy things (I got kettle bells for my birthday!) I already work standing up so I wanted to make the most of my downtime, to rest and play.
How successful were you in sticking with your plan? I did not complete Tough Mudder in 2013 but I got

some health benefits and no injuries from training. Other successes were the change in my relationship to what fuel I consume. Im nuts about food and its a joy everyday. I would say it is a process that is ongoing. Looking back now I realize how far Ive come. ing my habits to drop treating myself with chocolate and over eating if I miss lunch.

What were your biggest hurdles, and how did you overcome them? My biggest hurdles have been chang-

What was your biggest accomplishment? Alcohol free for March 2012, July 2012, Jan 2013 & currently Feb

2013. It may not seem like much but it helps me make better choices that way. Thinking about it in Primal terms it doesnt serve me at all!
What did your average daily meal plan consist of?

Breakie: eggs, bacon, avocado, tomato, mushies. Lunch: leftovers.

Dinner: half-serving of steak and lots of veggies.

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What did your average weekly exercise routine consist of? Stretch daily, walk daily, cycle once a week,

weights once a week. Reptilian crawling for core and because it makes me laugh! alarm for 9:30pm.

What else did you change in 2012 (sleep, sun, stress management, etc.)? Going to bed earlier - set an

What are your goals for 2013 and beyond? Better stress management, more fun! Final thoughts? Ive never been so happy in my skin. More of the same please.

Success Story by:

Marcus

01/01/12
What were your goals in 2012? Drop 25 pounds. Build muscle. Eat veggies.

01/07/13

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I saw benefits from friends who were doing it. I read the Primal Blueprint and was convinced. I threw out all grains and processed sugars. I bought a quarter of a pig and cow and it was delicious.
How successful were you in sticking with your plan? Very successful! Thankful for my wife Rachel who

did it with me. She cooked and prepped like a champ. It was delicious.

What were your biggest hurdles, and how did you overcome them? My biggest hurdles were work events.

Pasta places for lunch, pastries at early meetings. Ive started offering primal alternatives which my department is okay with.
What was your biggest accomplishment? I gave up beer. I was an aspiring brewer and loved it! It was

messing me up so I made the sacrifice.

Also... I accomplished my goal for weight loss. I got to 218 at one point.
What did your average daily meal plan consist of? Eggs were the biggest staple. Coffee. Usually leftovers

for lunch, or a huge salad. Dinner was meat and vegetables or a roast. than I should have. January-April I was solid. Oops.

What did your average weekly exercise routine consist of? This was something I slacked with a lot more

What else did you change in 2012 (sleep, sun, stress management, etc.)? I took off 8 weeks from work

during the summer for bonding with my kids. I swam everyday and soaked up lots of rays. This was a big step away from the stress of work.

Success Story by:

Marcus continued...

What are your goals for 2013 and beyond? Keep on with my fantastic eating. I want to start hunting- most-

ly delicious pigs to keep my freezer and stomach stocked. follow your footsteps.

Final thoughts? Its easier than it sounds. Once you start, a lot of people will be encouraged and will likely

Success Story by:

Angela

01/06/12

11/08/12

What were your goals in 2012? My goal for the 2012 challenge was simply to get down from 155 to 125 lbs. Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

I knew there must be something I was doing wrong in my workout program and maybe my diet as well. Thanks to my boyfriend, I found Marks Daily Apple. I decided to buy the PRIMAL BLUEPRINT books in December of 2011 and give it a try because everything it talked about made sense, sounded logical and was based on scientific facts. I didnt start on the Primal path until after the holidays though. I had to make and sample my traditional holiday Rum Cake. :) When I started my Primal journey on January 6th, 2012 I weighed 155 lbs. My plan for 2012 was simply to apply the Primal Blueprint diet and exercise principles as best I could.

My energy levels have increased greatly as well as my stamina. I can now basically jog up a flight of stairs without getting winded and I no longer have to take a nap after work. I also noticed a skin condition I had has started to clear up. Oh yeah, and my carpal tunnel is gone!
How successful were you in sticking with your plan? I was very successful at sticking with the Primal

Blueprint. When I truly decide to do something I do it!

What were your biggest hurdles, and how did you overcome them? My biggest hurdle was in the initial

first 2 weeks on the Primal Blueprint diet. I felt tired and run down as my body was switching from being a sugar burner to a fat burner. I overcame this by having will power and just sticking with it.
What was your biggest accomplishment? My biggest accomplishment I would have to say would be the

health and energy Ive gained. The weight loss is a nice bonus too!

What did your average daily meal plan consist of? I got off the grains, starting eating more protein, veg-

etables and natural fats. My average daily meal plan consisted of no breakfast and salad of mixed greens for lunch. Three to four nights a week I made dinner that consisted of steamed vegetables with grilled organic

Success Story by:

Angela continued...

chicken breast, wild caught salmon with steamed vegetables and organic grass-fed beef with vegetables. On the nights I didnt cook I would get take out from either Urbane Caf, Chipotle or a green juice drink from the local health food store. Dessert was usually dark chocolate covered almonds or just plain dark chocolate.
What did your average weekly exercise routine consist of? For exercise, my weekly routine consisted of

Monday, Wednesday and Friday: 30 minutes on the treadmill followed by a 20 minute break, followed by 30 minutes on a stationary bike. Then Tuesday and Thursday I did level 1 of the four Primal Blueprint Essential Movements. Saturday was usually my rest day with Sunday going for a hike.
What else did you change in 2012 (sleep, sun, stress management, etc.)? I tried to take a more Zen atti-

tude to my normal stresses and concerns. I also tried to laugh and have more fun.

What are your goals for 2013 and beyond? I slacked off in the exercise department when I reached my goal

weight of 125 lbs. But I am maintaining my weight and this year I plan to get back on the Primal exercise wagon. I also want to lose another 10 lbs of fat and gain 10 lbs of muscle. Theres still some flab that needs to go. I want to become really fit you know primal fit strong with vitality. I want to go from eating 80% primal to 100%, no cheats or treats. In a nutshell, I want to apply the Primal Connection principles to every aspect of my life and live as primal as possible in this modern world.
Final thoughts? I turn 40 this year and I KNOW some life changing things are going to happen for me.

I have never before had a clearer picture of the path I want my life to take, and thanks to finding MDA, I know I can make this primal path a reality! Thanks Mark and MDA staff for all you do!

01/16/11

01/29/13

Success Story by:

Johnny

01/08/12

12/09/12

What were your goals in 2012? I decided that during 2012, I would try to get into the best physical shape

of my life. Specifically, I wanted; to be back in 34 inch jeans (first time since 1999?), get my weight to 200 lbs (91Kg). I also wanted to be able to do 8 pull-ups (I couldnt do one) and hoped to see the start of a six-pack.
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

In 2010, I read the Primal Blueprint and was born again. I stuck at it for 6 months or so and the transformation was amazing; not just physically, but in terms of general well being and health. However, with a change of job and country, I got derailed went backwards. During 2011, I decided that 2012 would be a new dawn; I would start the new way of living my life.

How successful were you in sticking with your plan? I was pleased with my progress. I only managed 6

pull-ups which was a little disappointing (I strained some tendons (I think) in one arm) this made pull-ups quite painful; and still does.
What were your biggest hurdles, and how did you overcome them? I have to travel with work, and find

it difficult to find suitable food when away (particularly at airports). If I was derailed it could take days to get back on track. I learned to accept these deviations, and to not panic about them. I live in Norway; its difficult to understand labeling on food. Also, I had vacations in February and July and struggled with sugar (ice creams, iced coffees etc) and avoided exercise.
What was your biggest accomplishment? An improved body shape; and restored pride in my appearance. What did your average daily meal plan consist of? Breakfast; tuna/salmon/chicken/sardines/eggs with

salad. Lunch mostly the same. Dinner; steak/chicken/ground beef/white fish/salmon/ with steamed vegetables; broccoli and cauliflower/cabbage.
What did your average weekly exercise routine consist of? On average, 1.5 hours a week lifting weight at

the gym. An occasional spin class.

Success Story by:

Johnny continued...

What else did you change in 2012 (sleep, sun, stress management, etc.)? More exposure to sun and fun

(three vacations). More walks in the local hills.

What are your goals for 2013 and beyond? Other than to continue the progress I made in 2012, I have no

clearly defined goals for 2013. I would like to shed the excess fat I am still carrying and build more mass/ muscle. Im still determined to achieve 8 pull-ups, and would still like a six-pack! Im changing jobs and country again soon; I dont want these changes to interfere with my progress.
Final thoughts? During 2012; I took regular (weekly) photographs to monitor my progress. This really en-

couraged me. I joined and a gym. I started a daily log recording my thoughts on my progress, and daily carb intake. I measured and recorded my daily food intake (online); and I set targets. I posted on the Before and After thread; which provided great encouragement.

01/08/12

02/22/13

Success Story by:

Kaly

10/18/09

11/12/12

What were your goals in 2012? I had yo-yoed with my weight for years. After being diagnosed with hypo-

thyroidism when I was 12 and finding out a few years later that it was Hashimotos, Id never found anything that kept the weight off even when I was heavily into high school athletics and practicing intensely for two hours a day during the season. In 2012, I traveled to South Korea for work, and figured this would be a perfect time to try something in a vacuum so to speak I would have complete control over every piece of food I was exposed to, and all my time outside of work was my own. I had been reading up on paleo and primal living in 2011, and loved how natural it sounded. So, when the new year started, I cleaned out my pantry and got down to business. I made modest goals, since I had been down this road before; in the immediate future I wanted to begin losing weight, and see where this road took me; in the long term, I wanted to hit a solid goal of less than 200 pounds. I hadnt been down that low since middle school.
Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

The biggest persuader was that the Primal Blueprint only asked for 21 days to prove to me that it worked. Other diets and workout plans say things like Hey, keep at it and in six weeks, youll start to see some improvements. I could try anything for three weeks. I also loved how close to nature the primal style of living was. Everything Id ever tried before had been based off of what doctors or nutritionists or somebody else had said about what was going on with my body NOW. No one ever bothered to talk about what was right for what was good for my body now AND later, as I got healthier and moved forward. It was also so much more holistic: Id never thought about how my eating connected to my sleep, the health of my skin, the headaches I was getting in the afternoon, my moods and energy levels.
How successful were you in sticking with your plan? Pretty successful, though I slipped up and down

it somewhat. When I did though it was easy to recognize, because my body would rebel Italian food for a friends birthday, the next day my face would break out from too much pasta.
What were your biggest hurdles, and how did you overcome them? In South Korea it was really difficult

to avoid rice, and living in the rural area where I was meant I didnt have much of a support group. When other foreigners did get together it was usually over junk food; pizza, fried chicken, ice cream, stuff like that. So I

Success Story by:

Kaly continued...

reached out to the online community for support, found Nerd Fitness, and did what I could to focus on things I could do with my friends, rather than what I could eat. When so-called bad food couldnt be avoided, I would bring things with me to the restaurants and get togethers.
What was your biggest accomplishment? Besides losing fifty pounds? Wearing a bathing suit on the beach

in Costa Rica and getting the best tan-lines ever!

What did your average daily meal plan consist of? Eggs and bacon with peppers and onions for breakfast.

A stir-fry or naked sandwiches for lunch. Id snack on nuts and dark chocolate in the afternoon, maybe with a glass of whole milk. I admit that I love my post-workout protein shake, which I make with coffee, honey and coconut milk with 100% whey protein. Dinner was usually steak or chicken and a giant pile of sauted vegetables or a salad. Dessert was usually a piece of fruit, dark chocolate or one of many experiments with paleo desserts.
What did your average weekly exercise routine consist of? I started power lifting in June of 2012, and

have fallen absolutely in love with it. I try to lift three times a week, I walk to work and shopping and other errands throughout the day, and Ive begun a daily yoga practice that I am slowly become comfortable with. When I first began eating paleo, though, I didnt do anything specifically geared toward exercise I wanted to see how food alone would affect me.
What else did you change in 2012 (sleep, sun, stress management, etc.)? I experimented throughout the

year with blue-light exposure at night, getting enough sun and enough sleep. I still spend too much time on my computer in the evenings but Im so much happier getting eight hours of sleep a night and still love my ridiculous tan lines.

What are your goals for 2013 and beyond? Id like to get down to about 185 lbs, and bring some of my lifts

up to bodyweight or higher. Really though Im looking forward to just continuing to be as happy and healthy as Im finding its possible to be.

Final thoughts? I didnt realize how much Id been missing out on, being as unhealthy and unhappy as I was.

There gets to be a point where youre so dissatisfied with your body that even when amazing things happen to you, youre not really happy. As the weight came off, I started finding out what it meant to be actually, truly, and completely happy WITHOUT any of the second thoughts or those stupid self-doubts hanging around in the back of your mind. Its THIS Im most thankful for finally being happy.

10/05/09

11/15/12

Success Story by:

Ganeesha

2011

07/12/12

What were your goals in 2012? I just wanted to feel like I owned my body again. I wanted to be able to lead

my class by example during PE and run around with them. I didnt want to end up in the hospital wheezing anymore.

Why did you decide to go Primal, and what exactly was your plan to accomplish your goals in 2012?

After asthma attacks landed me in the hospital 5 times in 2011, Id had enough. I knew something was wrong so I saw a doctor. My blood tests showed that at 26, I was pre-diabetic and pre-hypertensive. At 190 lbs, I was borderline obese. I was told that if I didnt change my habits, I would have diabetes, hypertension and heart problems before I hit 40. (All 3 run in my family.) I was instructed to give up gluten immediately (since it was an allergy to this, and not asthma, which was causing my breathing issues), along with meat, dairy, coffee, and everything else I loved. I politely refused to ever give up meat in favor of flavored soya chunks and sought out a plan that better suited my palate. I stumbled upon a blog entry that began, What do you feed a lion? Grok stole my heart... And stomach.
How successful were you in sticking with your plan? Apart from the occasional cheesecake slice or scoop

of chocolate-caramel-pralines ice cream, Ive had no problem sticking with my primal plan. At first, I cant lie, tears were shed over the loss of bread. After about a week though, I stopped noticing the smell. Through a happy accident involving dried fruit in the spice cupboard, I now crave raisins every time I smell Cinnabon. Ive lost 50 pounds so far, going from 190 to 140. Im still working on my 6 pack, but my legs are amazing! Who knew this body was hiding under there all this time!
What were your biggest hurdles, and how did you overcome them? Honestly? My biggest hurdle wasnt

dietary. I had no problems adjusting to caveman food (apart from the aforementioned bread tears). It was getting off my ass. I had to really kick my own behind to start spin class. I started walking everywhere. I lived at the top of a hill for a while, so I made it my business to walk it every day. When I moved, I started doing sprints once a week. I currently do my own version of Shaun Ts Insanity (in my version, I only do it 3 times a week and almost never go past 30 minutes. Im not trying to pass out on the floor or cry after a workout here.)

Success Story by:

Ganeesha continued...

What was your biggest accomplishment? I feel like a Primal Evangelist. My whole life has become so much

more organized since I went primal. I graduated from university, Im more effective as a teacher (Im as energetic as my 11 year olds!), Im taking better care of myself and it shows... And it spreads. Several of my friends and family members are now primal as well (my best friend, Saidi, lost 50 pounds too!) and we have our own little tribe, swapping recipes, stories and inspiration all over the place! It really is fantastic.
What did your average daily meal plan consist of? On mornings, I have coffee with a pinch of sugar. If I

have breakfast, its usually a layered omelet (egg, bacon, cheese, random vegetable, another egg on top). Lunch is more often than not a big salad with lamb, chicken or fish. Dinner is usually a bunch of vegetables tossed in a pot with whatever seasonings I feel like (but always including cayenne and cumin) and whatever meat is closest at hand. When I feel like dessert, theres always fruit available and when Im celebrating, I have cheesecake. Because sometimes I want to indulge, dammit.
What did your average weekly exercise routine consist of? Sometimes, its Capture the Flag. Sometimes,

Cops and Robbers. Sometimes I swim, or run, or just walk around my neighborhood for a while. As mentioned before, I do pseudo-Insanity 3 times a week and sprints once a week. After that, its all play and leisure.
What else did you change in 2012 (sleep, sun, stress management, etc.)? Since going Primal, things

sort of fell into place. I became less stressed. I sleep better. I read more. I have a constant level of energy that wanes around 10 pm and I just go to sleep. I hardly ever watch TV now. I go to the beach after work sometimes (and almost every weekend) and just relax. My bodys happier than it has ever been and I think because of that, my mind is at ease. I just enjoy life now.
What are your goals for 2013 and beyond? Im happy with my life exactly the way it is. I just want to main-

tain that. Im compelled to keep moving and keep healthy. I do want to organize some Primal Island recipes, that is, adapt some Primal recipes to a Caribbean ingredient list. I keep telling people about the Primal life and hopefully I can convince even more that this is the way we were meant to be. We dont have to be shaped by our family history. We can change our own lives, bodies and destinies through our choices.
Final thoughts? Im a primary school teacher. My class used to get excited about pizza. Now they scoff at it

and encourage their parents to make them salads for lunch. They swap ideas and recipes for that and bring fruits, nuts and veggies to school as snacks. Not all the time, but hey, its a start.

12/26/12

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