Lifestyle Change: Return to Simplicity

Read time: 2.5 minutes 

Every now and then, when I suffer cognitive arrest, I wander onto blogs and forums about diet and weight loss. (And each time I emerge dumber than I already am.)

Of course, there are some very useful blogs written by some intelligent individuals. But often the discussions that ensue in the comment sections are a glimpse into the deep confusion surrounding diet.

Readers of these blogs leave comments — sometimes in the form of rhetorical questions — that imply their well-read perspectives, or that suggest a single resolution to weight loss. Never mind that there are bio-individuality, epigenetics, psychology, and multiple other factors.

Complex mechanisms probably exist and contribute to our culture’s expanding underbelly, and I’ve read about some compelling evidence even among the weakest of hypothesis.

But I’m not here to debate for or against them. I’m here to tell you that, while blogs and forums crackle with debate and reek of pedantry, it’s time for us to take accountability for our own weight loss.

No single diet works for everyone. But the one that seems to work really well is the classic one that grandma told us about: Eat our vegetables, and don’t snack because it will ruin dinner. (There’s nothing cutting edge about it.)

What grandma was saying is this: eat mostly whole, real food, and don’t eat more than we need. And she might have even said: eat less if we’re getting “a little pudgy.” (Her description, not mine.)

It was that simple.

But in today’s free market, mass consumption permeates our environment, courses our blood, and covers our dinner plates. Two-thirds of our population have allowed it to expand the waistline and the hips, and in effect facilitated a billion-dollar market of diet books and weight-loss programs, unwittingly burying grandma’s simple advice like a dandelion in a hurricane.

It’s no longer easy to hear and to follow grandma’s advice. If we want to get back to those days of simplicity, we now need a lifestyle change:

  • Purchase mostly whole, real food
  • Don’t frequent places that sell crap food with low-quality ingredients
  • Don’t go down the aisle that sell packaged calories
  • Go for a walk rather than go for a snack
  • Have a “walk date” rather than a lunch date
  • Keep yourself busy (create something, build something, do your work)
  • Limit internet time
  • Slow down and enjoy your meal
  • If you can’t slow down and enjoy your meal, then don’t eat it
  • If you’re going to eat your sinful dessert, then thoroughly enjoy it
  • Whether you finish your dinner or not, there will always be starving children somewhere (change your belief)
  • Stop reading hypothesis and theories on what makes you fat, and do what makes you lean
  • Exercise a little, move a lot
  • Watch less TV
  • Get up more often
  • Be positive in life
  • Get more sleep
  • Live a balance life
  • Be kind
  • Enjoy each other

You need a lifestyle change that brings you back to the basics of consuming less and of losing weight.

While losing weight is simple in concept, it isn’t easy in practice — and that’s probably why so many fail: an absence of a long-term lifestyle change.

This is what makes dietary debate of today so addictive: in it we are guaranteed to find an excuse for our failure, whether they’re real or not. (Oh, it’s my broken metabolism. Oh, it’s the carbs.)

Let’s take on accountability. Make a long-term lifestyle change. Eat mostly whole, real food. Don’t overeat. Eat less if you’ve become “a little pudgy.”

Let them debate, and let us lose weight.

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51 Responses to Lifestyle Change: Return to Simplicity

  1. paleomike says:

    So true. Great post.

  2. Sigi says:

    Amen Johnny!

    I’ve recently resolved to STAY AWAY from all those nutritional forums (fora?) – even the “good”, Paleo-friendly ones – because the noise and confusion and contradiction and argument just left my head spinning with information (and most likely mis-information) that wasn’t of benefit to me.

    Just keep it simple. Don’t overthink and second guess and get caught up in trying to be perfect – just DO.

  3. KevinT says:

    I had to step away from the fitness & marketing forums as well. They became major time sucks about splitting hairs to me. I made more progress (& had more fun!) once I did that.

  4. Haley says:

    AMEN! Great post. If only more people looked at it like this. We’d all be alot leaner!

  5. Dan says:

    It’s shocking how simple this is. I used to run 65+ miles a week (training for a marathon), and I got down to just under 150 lbs. I don’t regret that, as I love running, but I haven’t run nearly as much over the past year, due to a busier schedule. And yet, through intermittent fasting and small doses of resistance work, I am actually a tad below my race-weight, and I have more muscle! It’s also shocking how hard it is to encourage others to try IF. Most of the people I know tell me I’m lean because of my metabolism, or “how much” I work out, or something else – as if they know my body better than me. I honestly think that they simply can’t believe that something so simple could work so well.

  6. Sondra Rose says:

    So true. I’ve stepped away from the MDA forum for the reasons you elucidate.

    Happy to see you posting more often!

  7. Johnny says:

    Sadly, there will always be folks who claim that what they say is “supported by science and research,” even though they don’t possess a proper understanding of the scientific method. To qualify any interpretation of scientific research, one goes through vigorous education in statistical analysis, data interpretation, and so forth. Yet the internet and all its fora are home to numerous pseudo-scientists, quazi-academists, and self-proclaimed “nutritional therapists” sitting behind their computer screen in their underwear.

    I don’t pretend to be a doctor and I don’t presume to diagnose medical conditions in my readers. The Lean Saloon is a blog on simple application of common sense. You know, the stuff that grandma was good at until the advent of internet cowboys.

    Best,
    Johnny

  8. lolo says:

    Mostly good solid advice, a few nitpicks:

    1) “Eat our vegetables”
    IMHO- vegetables are sub optimal, full of toxins, anemic stuff > not going to eat that.

    2) “Slow down and enjoy your meal”
    Why? Sometimes i like to eat fast. I still enjoy my food… but faster.

    3) Don’t snack because it will ruin dinner
    Don’t snack between dinners? 100% agree. Don’t snack? Why? I break all my fast with a huge snack (chocolate + whole milk + chocolate milk > 1 liter) It dsnt ruin anything.
    ( 3 weeks now)

    Here is a pic of my daily ” snaking” ritual, whee im a bit “chubbier” after eating all that tasty goodness. ( water retention johnny) that an i don’t work out much this days. i can still slice myself if i want to, so im following your philosophy Jman, and it works! XD

    http://img173.imagevenue.com/galshow.php?gal=gallery_1310177441227_503lo&format=show
    http://img234.imagevenue.com/galshow.php?gal=gallery_1310698963113_217lo

    2) don’t snack because it will ruin dinner. ( i break my fast with a snack)

    • Leo says:

      I think the “no vegetable” stuff comes from the Paleo Obsessed Zealots quarters.
      As a general rule of the thumb the Paleo philosophy is nice: eat real food, earn your food, be close to your natural environment.

      But when it becomes a dogma with all its weird meal-practices (like eating 20 eggs a day, something a Paleo man would have never done or always eating the same 2 things) or its fear of even a tablespoon of beans or even fruits and delusional beliefs that hunter-gatherers are lean, defined and sculpted, it becomes laughable.

      The truth is that vegetable consumption has always been linked to better blood profiles and increased longevity. The amount of antinutrients (phytic acid) contained in vegetables is so tiny to be irrelevant. In fact in the scientific literature the only instances where those antinutrients mattered is when they were consumed in big amount by those population who were underfed and whose food stable consisted in one kind of amino acid-deficient crop.

      Compared to Johnny laxed approach, I have never seen all the efforts certain paleo guys and girls make justified compared to the average if not sometimes poor results they obtain. It seem to me that Johnny get better results than any paleo guru I know without obsessing over his food and his workouts, enjoying life more and having less stress by consequence.

      • Johnny says:

        Hi Leo,
        Diets are like religion. They’re mostly useful in behavioral and social structure… until the extremists take over.
        Best,
        Johnny

  9. Dolf says:

    Once again a very simple and concise message. I now send your blog to my pt clients.

  10. Kat Eden says:

    On the occasion when I start questioning new fads or concepts I just ask myself: would I be able to binge eat that food? Any food that you wouldn’t be able to binge eat is a good food to eat, I.e. you never saw a stressed out female (me!) chowing down plate after plate of broccoli!

  11. Carmen Theresa says:

    Hi Johnny,

    The one single and most important thing you failed to mention is it’s also time for us to take accountability for the amount of stress we choose to impose on ourselves, so that we can maintain this simple life. Staying active and eating fresh foods consistently takes time out of every day, and costs a little more. So it’s essential that we not over-extend ourselves financially, or take on so much responsibility that our energy gets depleted. Don’t buy homes and cars we can’t afford so that we’re working 16-hour days to pay for it, or have so many children that our time, emotions, and energy are draining constantly.

    We all know what we’re supposed to do to stay lean and healthy. The true pitfalls are in the realities of life that we succumb to when we’ve either chosen to take on too much, or illness befalls either us or someone else in our families that we need to take care of. We can’t control that.

    Simplicity is something we are all striving for, but accepting the fact that life isn’t always going to be perfect to suit our needs can be as equally liberating as intermittent fasting. Keep it simple, and don’t set ourselves up for failure by adding our own stress, so when bad things happen, then we can handle it.

    • Siggi says:

      Awesome point Carmen. The complexity and stress of modern life is a major factor. Increased simplicity on all fronts is a vital part of decreasing our toxic stress levels, which in turn makes it easier to eat healthy.

  12. Ivan says:

    I enjoyed this, as I have enjoyed your entire blog.

    I do have a question, though. You always recommend doing only “a little” formal exercise, and lead by example. However, if someone with less muscle mass than you have (even after you deliberately lost some of it) followed this advice, wouldn’t their results be much less striking than yours? I seem to recall that you did more formal exercise in the past, and so you can maintain a high level of fitness with these infrequent sessions and informal movement, whereas someone needing to up their fitness level might have a harder time doing so with this approach.

    Personally, I started lifting weights at 26 y.o. (I’m 38 now), and got most of my gains the first 2 years. Then, owing to a severe case of program jumping, I have basically maintained those first gains, but never really gotten any further. Not from lack of effort, but lack of direction. Which may have a lot in common with your “exercise a little, move a lot”-philosophy. Or am I way off on this?

    Anyway, great post, great blog – glad you’re the voice of reason out there!

    • Johnny says:

      Hi Ivan,

      Exercise stimulates a period of supercompensation, in performance and/or muscle mass (supercompensation in muscle mass lasts longer). If you want to increase performance and/or muscle mass, then train within the period of supercompensation. That simply means more volume/frequency.

      In general, if you want more muscle mass, then increase strength, intensity, and volume.

      My message is do enough to create a lean, healthy body. If you want more performance or muscle mass, then do more (up to a reasonable point, as the cycle of anabolism and catabolism is dose dependent).

      Hope this helps.
      Johnny

  13. Audley says:

    Grandma was right. She lived to be 98 and was never overweight. If she gained a couple of pounds, she simply ate less….what a concept! She always told me that since I was a kid.
    In her later years, type 2 diabetes came into play, however as she reached her 90’s, she would continue to eat her sweet treats, mostly home baked.
    “I’m in my 90’s and will enjoy my treats!” You have to love the attitude.
    I sometimes get sucked into the forums as well. As a personal trainer, I am willing to try different diets or exercise programs to see what may work for my clients, but I always return to what works for me.
    BTW Johnny, congrats on fatherhood. I have 5 and a couple of grandkids, finding time for yourself can be tough. Thankfully I found HIT training, short hard weight workouts work best for me. My medicine ball is a TRX, sometimes 5-10 minutes is all I need. Simple.

  14. jaysond says:

    IF is the life for me. i have already made that decision

  15. Lee says:

    To the point and elegant. Perfect!!

  16. TrailGrrl says:

    Johnny,

    Great post and timely. I started bjj and muay thai again, and started to get sucked back into a standard eat several times and take protein shakes bodybuilding approach, and concluded that I feel better doing IF until around 2 pm and that I no longer have time or desire for something complicated. Also it just doesn’t help me stay lean and my focus is off. Had a conference downtown this week and gave a good presentation full of energy, and my first meal was around 4 pm after that as Happy Hour with my team members where we shared some good appetizers and then got an ice cream. Way better than obsessing. I get so much more done in the mornings when I don’t worry about eating, or eating a certain way. I wake up the next day feeling light and lean. I unplug from all the Usual Supects primal/paleo sites but still like a few for recipes and food porn. Fact is, tiramisu is too good to miss!

  17. lolo says:

    wtf, i just got a few random emails asking for my training method so ill post it here…. basically just nothing… simple Body-weight exercises ( push ups, chins, squats, pull ups, stiff legged deadlifts, etc) with little to no equipment ( chin up bar, 8kg dumbbells x2) one group @ one ex per day before and after breaking my fasts. every single day. in that pic i look super bloated @ wimpy btw, ( leg day) i just finished doing my back @ carb up and and im easily 2 times bigger ( arms , torso, back, etc) to bad dat pump dsnt last!

  18. Dion says:

    Hi John,
    Thanks for the article. I read your post about the benefits of intermittent fasting. But my concerns are:
    – Psychological cravings are much more difficult to resist than the actual physical hunger. Example: Last night I ate tons of chocolates, and now I’m feeling really guilty. If I workout today, is it okay not to consume calories BEFORE and even AFTER to stimulate the release of fatty acids to compensate for the previous excessive calorie intake? And would it affect muscle protein synthesis negatively?
    – Is is true that nutrient timing is not the primary factor of muscle growth but rather the amount of calories consumed in a 24-h period? And if muscle building is almost purely a function of resistance training, then how many calories should we consume daily just enough to stimulate muscle gains without decreasing performance in the next training session?
    – Have you heard of tower 200? I’m using it as an alternative to an expensive gym membership. Can I still build muscle? I’ve been having trouble building my chest cause the cable presses cause the joints between my chest and my shoulders, not the actual targeted muscle group, to feel sore the next day.
    – Do you have any tips for those who don’t supplement with performance-enhancing supplements (NO explode, BCAA, creatine) but still want to gain strength to lift heavier weights in the gym?
    Thanks,
    Dion

  19. Leo says:

    Johnny,
    what someone who is already thin but have a big belly that won’t show any muscular defination (shade of six pack) or a big bottom in the case of a female, is supposed to do?

    My female friend is 17 and like that. She has lot of extra fat on her bottom and hips to the point she is self-conscious about wearing a bathing suit and enjoying the beach. But she also have very thin arms and face. I’m afraid that if she lose weight she will look emaciated on the face.

    I have a similar problem, I’m thin but flabby, soft and shapeless and I can’t figure out whether I should eat less or more, do circuits or lift very heavy. Eating more seem only to make my waistline not on my muscular tone. What do you think?

    • Johnny says:

      Lift weight more often.
      Chose mostly whole, real food.
      Eat sufficiently but not to support excess fat.
      Effort, motivation, time.
      Repeat.

      Best,
      Johnny

      • Leo says:

        Hi Johnny
        Thanks for your reply
        When you say to lift more often, how many times a week you mean and how long each workout should be? How do I know that I’m eating sufficiently and not too much or too little?

        It seems that bodyweight is pretty irrelevant in my case because my problem is one of body composition. My goal is to stay the same weight while changing my body composition (more fat and a little more muscles or at least more muscle tone)

        It’s pretty overwhelming because I just want to enjoy my life and take care of my body without really obsessing about it of living on the gym of whatever. I just want to be normal. I don’t want perfection. But for some reason when I see no changes I keep returning to fitness and bodybuilding forums and I become confused with all the things I’m supposed to do to be healthy and lean. Any advice?

  20. Jasmin says:

    Sooner or later, Johnny, someone’s going to market this as “Gramma’s secrets to weight loss”. Get it trademarked, quick! As an aside, my husband’s German great-grandmother lived to be in her late 90’s. Among many of the wonderful things he remembers about her is that she always had a jug of fresh whole milk in the fridge. She was a tiny woman with a very sharp mind until the end.

    • Johnny says:

      Hi Jasmin,

      I’ve known many people’s grandparents who live a relatively lean life into their 90s (and one who went deeply into his 102nd year) and, in addition to lots of fresh vegetables, they ate breads daily, along with dry crackers and a little sweets for treats (I remember the treats shared among the young and old). One thing in common: they didn’t overeat, they were communally active, and they possessed a genuinely wonderful attitude to everything… including meals.

      Best,
      Johnny

      • Jasmin says:

        Hi Johnny,

        I’ll add that she lived through WWI, the Wermacht, WWII, and the peace & stability afterward afforded by the Marshall Plan, and well into the 1980s. In short, she lived through a lot of depredations, so her leanness was not only natural but also imposed due to the extreme shortages during the devastation post-war. From what my husband tells me, she was also very warm and kind, and yes, had a great attitude all around.

        Thank you for your wonderful blog, Johnny.

      • Johnny says:

        My grandmother ate pound cake and drank black tea for breakfast for a quarter of a century. But for dinner she insisted that we ate at least one thing that’s green in color. Lean as someone half her age and lived a long and robust life.
        Thanks,
        Johnny

  21. Stephon says:

    Johnny,

    Great post, I definetly agree with you on reading all these different theories and dieting approaches, Just too many to keep up with that it can make your head spin. Over the years I have tried them all and never found one that has given me the results that IF has. Recently decided that I want to do less formal exercise and train maybe 2-3 x’s a week via strength training and a metabolic workout maybe ten minutes tops.

    Losing weight/fat doesn’t have to be hard or complicated at all, it’s what we make it by things, I begin feeling burned out from thinking I had to workout several times a week and I was becoming grumpy. Don’t eat this and that, low carb, strict Paleo, etc. I have a family and can’t eat “perfect” all the time. My girlfriend likes to cook homemade eggrolls, and other dishes White Chili,etc. So I am letting go of my militant ways and just enjoying life. Your message and mine are one and the same, which is why I can go read any other blog I want but always refer to this one, because the message is as simple as can be…. no special diet rules, or excessive exercise. Move a little more, and eat a little less, but enjoy life!

    P.S. Don’t forget the post on a few of the “Lean and Mean” Lean Saloon metabolic workouts.

    • Johnny says:

      Hi Stephon,

      Thanks for comment. I’ll work on the metcon exercise program I do, but it’s not that fancy — just move in full range of motion, in multiple planes, and at varying speed. Get the heart rate to go nuts.

      As for diet discussion on the internet, the fact is this: the body is wonderfully complex and is an amalgamation of intricate parts working together in ways that any scientist worth her weight in research would tell you we do not yet understand. Yes, it’s complicated, and there are hundreds of Joe Blows and Jane Does in fora glorifying their intellects with soundbites and buzz words that they might have read about. Many are convinced with a concept, a hypothesis, or a theory without adequate familiarity with, or fair analysis of, opposing viewpoints — or even basic awareness of the existence of numerous quality research showing opposing evidence. As much as they claim to be passionate about helping people (on the internet), they effectively confuse those who need help the most, and they also make it almost impractical to the thousands of citizens who cannot, or will not, have the determination to adopt a certain diet, to eliminate a certain food group, or to have access (financially or geographically) to certain food deemed the gold-stars. These are people whose struggles for nutrition are beyond their means and are never considered by the fora’s quazi-nutritionists, the pseudo-doctors who diagnose on the internet, and the gurus of particular diets.

      The members on these fora use the fact that the body truly is a complicated machine to flame people who use the simplistic approach known as the “calorie-theory” — eat less, move more.

      No shit, it’s complicated, and most people who reference the “calorie theory” are bright enough to know that there’s more to it. But keeping things simple — like eat less, move more — has helped exponentially more people lose the weight they need to lose and improve their metabolic markers, and become more insulin sensitive. Decades of studies who this in controlled labs, and dozens of cultures support this in practice.

      Keeping it simple is what make it sustainable.

      Johnny

      • Stephon says:

        Johnny,

        Your response was spot on. I am sitting here with an associate of mine whom I advised to go through the Lean Saloon archives to better grasp what I have practiced for a year now, and only a few posts in he couldn’t believe how simple it really is. He and I were both big into the Paleo lifestyle and though I still eat mostly whole foods, he still holds firm to the belief that the Paleo food pyramid is the only way to lose for everyone. One look at your pics as as well as myself as an example and I believe the simplicity of your message is finally starting to sink in.
        Yes, it’s true there are many ways to lose weight and be healthy that are safe and effective, but I prefer the most simple and easy I can stick to and it’s one that has been around for decades. My training has never felt better than the last two weeks, I load up a barbell sometimes, set my timer for maybe ten minutes and have at it, aiming to get as much done is as little time as possible, sticking mostly to compound moves. IF, Whole foods, Brief formal exercise!, put it all together and it works and is all in itself Intermittently done. Keep up the good writing Johnny, it’s so relaxing to know simplicity is always the key answer.

      • Steve says:

        Love coming to this blog to see how simple it really is, love your reply Johnny. Keep up the great work.

      • Johnny says:

        Thanks, Steve.
        The body is complex, and almost everything about it is based on complex hormone interactions.
        But weight loss and getting healthy for the average person is actually quite simple.
        Don’t let anyone tell you differently.
        Johnny

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  23. Logos says:

    Johnny, I just came from a forum thread on MDA and I am embarrassed by the few members there who are quick to insult and quicker to dismiss views outside their own.

    As a Crossfit coach for over 7 years, I’ve met far more people who have had LONG TERM SUCCESS with weight lost by learning to eat less, move more, and genuinely changing their lifestyle, than people who follow the Gary Taube hypothesis and/or the Paleo Diet.

    Although I strongly advocate the Paleo diet (it’s my own dietary practice), but many of our members don’t lose weight because they still overeat Paleo foods, or even more often they just cannot sustain the Paleo diet in today’s lifestyle. And this is the problem with several of the forum members on MDA — they fail to consider those beyond their own scope, their own geographic areas, the vast differences in demographics, and the wide array of supported evidence that numerous people do in fact lose weight, maintain weight, and become significantly healthier through the use of vastly different diets, even those opposite of the Paleo or hormone-based diets.

    It seems to me the views found among particular members on MDA are terribly narrow and based on low quality data; they’d say, “Eating less and moving more doesn’t work for me,” as if their own (uncontrolled) experiment and personal experiences are definitive and scientifically conclusive. My graduate professor in statistics and analysis would be ashamed of the kind of arrogance crawling in online forums.

    Great blog, Johnny. I know, from reading your blog for nearly 2 years, that you know a lot more than you lead on with your zen-like writing style.

    Looking forward to your next post.

    • Steve says:

      Very well stated!

    • Johnny says:

      Hey Logos,
      Good to hear from you buddy.
      My brother should be returning from his vacation on Saturday.
      Are you still heading to Paris? If so, hit me up for some recs.
      Will talk to you soon,
      Johnny

  24. Dale says:

    I eat real food: real donuts, real ice-cream, real burgers, real pizza, etc. I also eat whole food: the whole scone, the whole bag of stir fry, the whole plate of pasta. 😉

    Now, no, that’s not all I eat. But I certainly haven’t sacrificed the foods I’ve always enjoyed. And at nearly 55, I’m leaner than I was when I graduated highschool, and since I started IF – and consequently began to EAT LESS – health markers are good to optimal, energy levels are up and exercise performance has increased across the board.

    • Johnny says:

      My wife and I had Rick’s Rather Rich specialty ice cream the other night. We shared a bowl and a glass of sauvignon Blanc. Heaven. She’s a little under 3 weeks from her due date, is within an absolutely healthy pregnancy weight, has zero sign of gestational diabetes whatsoever, blood glucose completely normal, strong as an ox, and healthy (via biomarkers) as any young active woman half her age (my wife’s 38). Don’t get me wrong, she eats mostly whole, real food, but certainly doesn’t miss out on all the flavors that life has to offer.

  25. Jordan says:

    Hello Johnny,

    Your last comment made me think of something I wanted to ask you…
    You eat and recommend to eat mostly whole, real food (“paleo”). I was wondering why do you tend to eat that kind of food rather than the ones Dale listed (I mean on a regular basis…)?
    We know that it’s eating less that is determinant and there is as many food preferences as there are cultures, which enjoy healthiness and leanness…
    Sure it provides vitamins and all (good for health) but there must be other reasons that I’ll be greatful to know. Am I wrong?

    Thanks in advance.

    • Leo says:

      Take donuts for example.
      Eating a 100% donut diet would make you lose weight and keep you lean if the calories you eat are less than the calories you burn. But a donut diet would have too much fast-acting sugar taxing the pancreas and leading to glucose issues, too little proteins leading to lean mass loss and poor albumin levels in the blood, it would lead to an excess of metabolic acids that would be buffered by taking bicarbonate and calcium from the bones, it would lead to deficiency of essential fatty acids, vitamins and minerals and would also probably cause digestive problems due to excessive yeast…

  26. Jordan says:

    Thanks Leo for the answer.
    I understand that. But I remember a post in which Johnny wrote about his cruise trip. He stated that thanks to intermittent fasting all day (which helps to eat less and cannot not be debated) that he could enjoy all the sinful food which were offered. He said that he maintained his body composition and leanness. I was wondering if maintaining that kind of diet can be harmful over the long term for the leanness (my primary concern at the moment) and health of course?

    Johnny, is eating mostly whole, real food is required to get and stay at your current leanness? Which role that part play in this regard?

    Thanks in advance.

    • Johnny says:

      Leo gave a good answer.
      Jordan, remember that the motivation to eat is complicated and there’s no single driver.
      Hyper-palatibility is a strong driver of excess eating; therefore, to me, choosing to eat mostly whole, unrefined food controls the degree of exposure to this driver.
      I still enjoy all kinds of food, but I tend to be conscientious to the amount and frequency.
      I call it thoughtful eating, which is really all it is.

      Best,
      Johnny

  27. TrailGrrl says:

    Johnny,

    Your pics with the big glass of red wine while grilling out have inspired me (and it wasn’t just the teeny bit of flex-down with the grill tongs, I swear). I bought a bottle of Malbec and a Shiraz. Have never had Malbec, but some colleagues at work swear by it. Got some wonderful locally roasted espresso beans too so I can fire up the espresso maker.

    TrailGrrl

  28. Sondra Rose says:

    Johnny~
    I’m writing a guest blog post for Primal Toad about Primal Pregnancy and I would love to know what Lori’s experience has been with her diet/IF during her pregnancy.

    Late notice, but if you have a chance to respond before your baby’s birthday, that would be fantastic!
    Warmly,
    Sondra

  29. Jordan says:

    Hello Johnny,

    I have a question if you don’t mind….
    I often play soccer and have soccer games than can be long or/and quite intense. As I’m typically IFing and it generally happens to be toward the end of the day (and of the fast) I feel I’m not at my best shape. I mean I can start with high energy but it can quickly decrease.
    Do you have any recommandations? Is it a matter of getting used to? Is having something light to eat like some fruit before would be helpful or is it useless?

    Thanks in advance!

  30. Awesome post. Thanks Johnny.

  31. James says:

    “take accountability for our own weight loss” is what it’s all about.

    or maybe more generally, “Take responsibility for our own health.”

    We can do this. You can do this. I can do this.

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