Mark Sisson: What I Eat In A Day

Key wellness strategies & self-care/productivity tips

• Practice “metabolic flexibility”

  • Aim to be able to go long stretches without eating without feeling depleted.
  • Use protein primarily for repair, tissue maintenance, and enzyme production, not just “burning” as fuel.
  • Rely on the body’s ability to generate ketones to help fuel the brain, reducing the need for carbohydrates.

• Follow a structured, low-snacking eating rhythm (2 meals/day)

  • Morning: coffee only; no breakfast.
  • First meal (break the fast): typically 12:30–1:30 PM
    • Focus: protein + a vegetable (e.g., salmon + greens/asparagus).
  • Second meal (dinner): typically 7:30–8:00 PM
    • Focus: beef/pork/lamb (chicken rarely), plus vegetables (e.g., asparagus, avocado).
  • Afternoon: avoid snacking unless truly hungry
    • Emphasis: don’t snack “out of compulsion.”

• Use coffee as a ritual + hunger management tool

  • Start the day with French press coffee, made strong and “thick.”
  • Add:
    • Raw cream
    • A tiny amount of monk fruit sweetener
  • Tie coffee to a daily routine for consistency:
    • Do a crossword puzzle every morning while drinking coffee.

• Prefer high-quality, nutrient-dense foods

  • Meals are built around:
    • High protein
    • Healthy fats (avocado, avocado oil, grass-fed saturated fat)
    • Lower-carb vegetables (leafy greens, asparagus)
  • Carbs are kept relatively modest and mainly from vegetables.

• Mind hunger vs. cravings

  • The “biggest issue” is hunger—if hunger doesn’t run your day, it becomes easier to eat intentionally.
  • Develop the ability to distinguish:
    • True hunger
    • vs. cravings, comfort behaviors, or learned habits.

• Optional enjoyment with dinner

  • Sometimes includes 1–2 glasses of dry farm wine (not sugar-heavy).
  • Uses steak sauce for taste and satisfaction (behavioral adherence via enjoyment).

Presenters / sources

• Mark Sisson (presenter)