How to Lose 20+ lbs in January 2011

This is probably the only diet post you will ever need.

Over the past year, I have helped many friends, both in person and on the internet, quietly lose a lot of weight, probably in the realm of several hundred pounds total, sometimes even in 30 days.

It’s not something I’m known for online, but it is something I do, very effectively, and I can do it for you.

I never told anyone to exercise. I only asked them to follow very simple rules, none of which require much willpower.

You might be in the same boat. No problem.

Tomorrow, after your New Year’s binge, start on the following four pieces of advice. If you are overweight, you will probably shrink with less effort than you ever have before.

Here they are.

#1. Cut out sugar and flour.

This step will actually get you most of the way there. Most people’s primary calories come, in some way or another, in the form of sugar. Even “complex carbohydrates” are digested as basic sugar and have mostly the same effect on your blood sugar. Besides, things like bread and rice have little nutritional value.

So, tomorrow, stop eating them and make your primary calories from food (not drink) such as meat, fish, eggs, vegetables, etc. Eat foods your great-grandmother would recognize, and have more protein than you’re used to. Have bigger meals that include these foods and you’ll feel no need to snack since you’ll be very full.

My supper yesterday was a huge bowl of Tom Kha soup (without noodles). My lunch was shrimp ceviche. Both were awesome and I did not feel deprived at all. Doing this is easy.

Pic: Gifted Photographer

#2. Sleep the same 8 hours every night.

Sometimes this is the biggest obstacle for people. Insulin and other hormones get weird when you sleep differently. Your body thinks it’s constantly summer when you sleep too little, which makes you want to snack on high sugar foods (expensive cereal was my personal crutch a few years back). It causes a lot of other problems too.

Sleeping on the same schedule as many days as possible will solve a lot of these problems. It will help normalize your hormones and get you into a positive routine that can include eating at home (high protein breakfast) and reducing stress, which also helps you lose weight.

Good habits are what this is all about, and sleep is a foundation of it all.

#3. Try intermittent fasting.

Intermittent fasting is the decision to abstain from all calories for a pre-determined period of time, usually 16-24 hours. Many people think this is unhealthy, but science supports that it’s fine, and our bodies have dealt with it for thousands of years. In fact, fasting has beneficial effects besides calorie reduction.

Currently, I fast 16 hours a day like Martin Berkhan and have been doing it for 3 weeks straight. I have lifted heavier weights during this time than I ever have in the past. You can do this too, even if you think you can’t. I usually ask people to combine this with modest exercise, but not everyone agrees that it’s necessary.

Most people will ignore this step. That’s fine. They think they just can’t do it, it’s too hard, etc. No problem. But, like anything, you should try it once before judging it, and it never hurts to have more tools in your arsenal. This is one of them.

Read the resources below, find a method that works for you, and try it.

#4. Educate yourself.

This step is actually optional, but encouraged, because your body should not be a religion— as in, you should understand how it works.

I’ve read more books on diet and the body than most people will read in a lifetime, so much that reading Tim Ferriss‘ new 4-Hour Body reads like a list of stuff I’ve done in the past 12 months. So I can separate the wheat from the chaff and give you the good stuff.

Here are many resources you can read, some for free, that will help you understand why these things work.

How to Get Started

Why We Get Fat, and What To Do About It

The Paleo Solution

Sleep is Awesome

Good Calories, Bad Calories (long, but epic)

Mark’s Daily Apple (amazing daily blog)

The Fast-5 Program (free fasting ebook)

Eat Stop Eat (paid ebook, free blog)

The Leangains Guide

The Food Rules (I disagree with some, but it’s good and short)

There, that’ll start you off. Any one of these options is better than none, and it will pique your curiosity enough to set you onto a road of lifelong learning.

Another thing about educating yourself is to realize that missteps are a part of progress. In fact, some “cheating” is said to normalize leptin, a hormone which helps keep you satiated. So if you screw up, don’t worry about it. Don’t guilt yourself about it… enjoy it, then start over.

#5. Spread the message.

There is a very important reason for you to do this. The more public you make your goal, the more social support you get from it. Some people aren’t helped by pressure from their friends, but many are, so telling people you’re making a change may embarrass you into keeping it. There’s also the simple fact that almost everyone in their late 20’s and older wants to lose some weight but most just don’t know how.

Being overweight should not drag down our self esteem and make people feel hopeless. We live in a culture where we all accept that people are overweight, yet simultaneously push images of perfect models in the checkout aisle next to the candy. Everyone knows it’s a problem and that they’re more likely to die from it, yet they accept it anyway because they don’t know what to do. Why?

The answer to this is clarity. Many people need this kind of information, but most don’t know where to get it. Help them do that. Please tweet this out and subscribe to the blog below with your email address.

Thank you, and have a great year.





65 responses to “How to Lose 20+ lbs in January 2011”

  1. Matthew Avatar

    I lost 10 just cutting out sugar and cornsyrup… Happy New Year!

  2. Matt Avatar

    I’m going to rock he slow carb from the 4HB book.

    It’s like this but aimed at a masochist.

  3. C.C. Chapman Avatar

    Solid post and certainly not one I thought I’d ever see you right, but of course it is perfectly timed as always.

    Of course the only thing missing is recipes for what you ate yesterday. Both sound outstanding.

    Happy 2011.

    1. Julien Avatar

      Ok! I just added some links for that. 🙂

  4. Tori Avatar

    Hey Julien! Where did you go to medical school? No medical school? Nutritionist training? Not that either huh? Oh – you read a few books! Right. That makes you an expert in dieting. Well, you and hundreds of others it seems. At least you’re not charging for this advice, which is a comfort.

    1. Julien Avatar

      Hi Tori, thanks for the comment.

      School is just a structured learning environment, but anyone can create a learning environment if they want to. A degree does not make anyone right, nor a does a lack of one make one wrong. Information is true whether it’s attached to credentials or not.

      I invite you to try whatever you feel comfortable with, read as much as you want about it, and then come back to me. If you are speaking without experience or reading up on the subject (specifically the science), I invite you to read the previous post.

      1. Henway Avatar

        Tori is most likely a nutritionist or doctor herself, feeling very insecure others can easily attain her credentials, turning it into a commodity.

        Tori: Without an audience, your credentials are just that: a commodity. Sorry, we all need to pair our expertise with a secondary one outside our field. Just ask tech entrepreneurs without domain expertise.

  5. Richard Nikoley Avatar


    I have no formal training in any of this either yet was able to employ roughly everything Julien speaks of above, beginning almost four years ago, and I did it in a series of self-experiements, a bit at a time so I knew which variables were working for me, and I lost over 60 pounds in the first year and a half and have kept it off since. I also got off meds I’d been on for years ad lowered my super high BP.

    I speak to the issue of self-experimentation here:

    Many of my family members and friends have had similar results as well as many of my readers, reported on the “Real Results” category of my blog.

    1. Julien Avatar

      Hey Richard, good to see you here. We have a lot in common, including Movnat and using Martin’s stuff. I’ve passed by your blog many a time. Welcome.

  6. Teresa Basich Avatar
    Teresa Basich

    I have to admit, I’ve tried tons of diets and all sorts of rearranging of my habits to figure out what works for me. I’ve never had the kind of results I got when I went Paleo (trying to get back there). The biggest benefit was not how I looked, though, but how I felt. Fewer migraines, more energy, and a general sense of better well-being. It’s a hard diet for me to maintain, but even a reduced intake of sugar and flour does me worlds of good.

    Nice post, Julien. Perfect for the New Year.

  7. Mike Marinelli Avatar

    I have been formally trained and I agree with the sentiment what Julien is suggesting (even the part about training yourself). Actually, if MOST people would simply follow #1, they would see dramatic changes in not only weight loss, but energy, attitude and emotion. I like this because it puts the responsibility on the individual. Cut out sugar, get regular sleep and eat less overall.

  8. jenn Avatar

    I think too many people are focused on being thin, instead of being healthy. This is a recipe to get thin but without exercise, Julien, the body will be weak and then you’re no better off.

  9. Richard Avatar


    This is definitely putting people in the right direction. What’s difficult is that the majority are so wedded to their diet, it’s difficult for them to move away from it. Dropping the refined carbs is very difficult, moving away from pasta, rice and potatoes can seem too difficult. Arguably, that’s why people maintain a body weight that’s going to make them sick.

    Overall, I have two comments:

    1. eating less refined carbs will actually reduce hunger pangs a few days after having finished with them.

    2. for people who don’t want to eat meat, “The Thrive Diet” by Brendan Braizer is to be recommended. It’s a nice mix of paleo, veganism, raw in an accessible way.

  10. Tammy Avatar

    Going to try out the intermittent fasting.

    Great concise post.


  11. patrick hitches Avatar

    Definitely some solid starting tips towards results… accountability and a decision for change is a must. Cheers into 2011!!

    Patrick Hitches

  12. Milton Avatar

    Gotta love Tori.

    “No degree? Well, you clearly know nothing. We all know only people who get that edumacation know what they’re talking about.”

  13. Matt Hixson Avatar

    Does the no sugar rule out fruits?


    1. Julien Avatar

      Hi Matt– you should cut out fruit juice and consume some fruit but not make it a big part of your diet. or cut it out and help yourself even more. 🙂

  14. Bob Holmes Avatar

    Thanks for the advice and encouragement! I’m in for a week and see how it goes. Peace!

  15. Jennyfarout Avatar

    What a pile of crap! Do this and you could end up screwing your metabolism and put yourself at risk of developping an eating disorder.
    There is no easy and quick way to lose weight that will have lasting results. OK, you may say loads of people have lost the weight but have they kept it off for 5+ years?
    Sorry everyone, but if you’re fat you need to overhaul your lifestyle. Ditch the processed junk, eat only to satisfy physical hunger and get off your backside and exercise. And while you’re at it, just QUIT hurling insults at yourself or trying to shame yourself into being thin. That really is a stupid idea. Finally, how about we start accepting that healthy people are all shapes and sizes? The BMI is outdated, Victorian science which was never intended to apply to individuals, only populations (look it up, people!). Your weight doesn’t matter – your health does.

  16. Brett Avatar

    Julien – Hey, bro! I’ve been a fan since the days of your podcast many years ago. Glad to see you still kicking ass with everything you throw out there. I’ve had a lot of experience with this diet stuff you’re talking about, so let me throw in my two cents and also ask a couple of questions.

    I’ve been vegetarian, vegan, paleo, skinny, fat, muscley, weak, inactive, and an Ironman, all in different times of my life. Eating how Julien describes truly works. Here’s some highlights that I’ve noticed:

    1. You can break the sugar habit by getting off the sweet train. Drink your coffee black, on and on (the list is long) and start tasting what food should taste like before you fuck it up by making it taste like candy. After a short while, your taste buds switch and eating sugary stuff tastes like crap.
    2. Fruit isn’t bad, but fruit juice is ridiculous. The fiber in fruit slows down the sugar absorbtion. Fruit juice is fruit without the fiber. Watermelon is weird in that it’s got nearly zero fiber. Avocados are awesome because they are nearly straight fiber. Learn a little about fruits and.
    3. Upping your grass fed meats and cage free eggs ups your testosterone, which makes you feel AWESOME!
    4. Reading all this stuff in text doesn’t do enough to make it happen for yourself. The way to make real changes is to investigate and experiment for yourself and get inspired by individuals so that you feel like you’ve discovered the “truth” for yourself and then you’ll truly believe in it and stick with it.

    Julien, I have a couple questions for you.

    1. What’s your stance on beans? I find them particularly interesting, especially how paleo folks don’t like them. They seem to be something great to mix in for additional calories for people who enjoy endurance sports and need the calories.
    2. What goes through your head when eating? Are you trying for something internal/external or do you not even think about it anymore?

    Thanks, dude! I’ve been really enjoying your posts. When they get delivered to my email, I scan them quickly there and then hop over to your blog when convenient to read them in a larger format.

    – Brett

  17. lizmoney Avatar

    Hey Julien,
    Another solid post, and all advice that is very effective for those who are high carb eaters. My question is, what is the advice for someone who wants to lose weight but isn’t addicted to sugars and doesn’t eat carbs to begin with? I went through basically this same regimen (minus the fasting) but didn’t lose any significant weight. I think it’s bc I don’t eat carbs in the first place? I’m apparently atypical in that I am not a sugar addict nor an emotional eater or snacker, so it feels like none of the diets are catered to my needs.
    Curious to hear your take.
    And also, hope you visit New Orleans again soon!

    1. Julien Avatar

      Hi Liz, your problem might be that you’re consuming too many fat calories or that, ironically, your leptin is out of whack because you never binge.

      Another aspect is sleep which I mentioned. Then there’s O3/O6 balance, maybe fish oil would help.

      Check out and listen to some of the podcasts, he helps with that fine tuning stuff.

  18. Greg Falken Avatar

    I spent several hours last night following your links and reading about Paleo eating. I’m starting step #1 today, step #2 I’m already doing and I think I’ll see how it goes before trying step #3.

    Funny how serendipity works; I already had changing my eating habits in the back of my mind but I probably wouldn’t have pursued it had I not been following your blog after reading Trust Agents. Your credibility in that arena carried over into this one. Thanks.

  19. Tori Avatar

    Julien – I agree that formal degrees are not the only way to get an education, and I would also add that just because someone has a health care certification does not make them automatically a trusted authority. We all have responsibility to educate ourselves about our own health.

    However, there is something to be said – especially in the fields of health care, for standardized training and evidence-based medicine.

    I will reiterate my point in different language: You’re telling everyone to “Cut out sugar and flour” – all of it – no matter that person’s particular physical makeup or health history. It may be harmless advice for most people – for some it may even work great. However, such a blanket prescription is irresponsible and for some people it could be dangerous. You have absolutely no credentials to make such a prescription other than that you have read some material on the subject.

    For additional reading, I encourage your blog followers to head over to Science Based Medicine blog and learn how to assess sketchy health claims and advice based on rigorous methods of inquiry.

    I have just been listening to a CBC (Canadian Broadcasting Corp) “White Coat Black Arts” episode about obesity. The problem is not as black and white as you have implied here. I urge your readers to think critically and think for themselves about their own health and well-being.

    With respect,

    1. majkinetor Avatar
      majkinetor is pretty much biased toward ortodox medicine. Everything else is junk – homeopathy, acupuncture, herbal, orthomolecular etc…
      Now, some of those might not work but its certain that its not true that all of it doesn’t work. Personally, I find that orthomolecular medicine works as claimed.

      Furthermore, the blog has some suspicious points, like that Statins are not problematic for majority of people (which is NOT anybodies experience) and that Vitamin C is mutagenic (long known to be false), that there is no such thing as radiation hormesis and so on …

      SBM should not be used as the only reference, but as an additional view about the topic.

      Some posts on SBM, like that about Gary Taubes GCBC book contains no real value and is pretty much embarrassing for the entire blog.

    2. Rae Avatar

      I think many readers know that a blog entry is not a prescription for all (e.g. a person with diabetes would know better than to fast for 24 hours).

      … and that what worked for one may and may not work for some.

    3. Henway Avatar

      It’s funny. You’ll find ppl claiming the same thing over at MayoClinic and WebMD, yet they are not irresponsible as well???

      Please, of course this advice doesn’t apply to everyone, but I think for MOST people, cutting sugars and processed foods is good healthy advice.

      If we stopped giving out advice because it wouldn’t apply to .01% of people, what type of society would we live in?

      Don’t tell ppl not to smoke! Because I know 2 smokers who lived up to 100!

      Don’t tell ppl not to eat fast food! I know 2 obese ppl who lived up to 100!

      Don’t tell ppl not to visit prostitutes. I know someone who visited 100 prostitutes without getting a STD!

      Don’t tell ppl to go to college! Bill Gates didn’t go and he got mad rich!

  20. Beth Campbell Duke Avatar

    Happy New Year, Julien! Thanks for this post. I’m glad Tori left a longer response – because while I’m a big proponent of not confusing certification with competence (I once wrote a paper entitled, “Our minimum competency standards are working” which I think went over the head of the TA), there are some complexities to the issue.

    Having said all of that, I have been doing some reading on this subject since reading some of your other similar posts – and I certainly fall into the category of needing to take control of many areas of my life. Thank you for being the tipping point on this particular issue.

    With respect to getting more exercise, a friend and I who have dabbled in running now and then volunteered to be group leaders for an upcoming clinic – we get the slow group – which means we can demonstrate that you don’t need to be “perfect” to start, AND we’re committed to showing up!

    Take Care,

  21. Deb Avatar

    I personally know that getting sugar out of your diet helps with lowering blood pressure, improving your health in regards to diabetes, removing yeast from your body, and the side effects are weight loss.

    A little common sense goes a long way.

    I don’t have a degree in weight loss and weight control. I do have a lifetime of trying everything (except the cabbage diet cause it’s nasty).

    I also believe that sugar can be addictive for those of us who trend towards addiction in the first place.

    Look around – you now see sugar in things like dog food, Grape Nuts, and many other foods once thought safe.

    You and I have had a few conversations and I’ve read most of the links/books you suggested, and listened to some smart guys (Taub for example) who do have degrees.

    Protein, veggies (mostly green) and some white beans six days a week, and what you want on the 7th day. Tim Ferriss’ recommendation (basically) in 4 Hour Body. Now there’s a book with good stuff, great stuff, and what the hell stuff in it.

    Sift, use what works, if you’re worried consult a doctor. Just don’t believe them all the time. They are not gods.

    Happy New Year my friend, Deb

    p.s. take good vitamins from Melaleuca – don’t waste your money on One A Day or Centrum, they don’t work (and yes, I have the science to prove that)

  22. Barbara Avatar

    Great post! Have you read “The Belly Fat Cure” by Jorge Cruise? I started it last year and lost 30 lbs by cutting my sugar down to 15 grams a day (that includes hidden sugars in breads and fruits). I also kept my carb consumption to 120 grams a day. This also had an impact on lower my cholesterol.

  23. Shelly Avatar

    1. Tori — I really appreciate your comment because I like to be skeptical of everything, as well. However, I fail to see how cutting out sugar and flour could be dangerous except in very rare cases. Sugar is bad for you, and gluten is bad for a lot of people who don’t even know it. It’s not unreasonable to think that both of those things should stay out of a healthy diet for *any* person.

    It just doesn’t sound to me like what Julien is advocating is some kind of crazy irresponsible idea. Who would be harmed by cutting out all sugar and flour, exactly? I’m genuinely curious, because I’ve never come across evidence that anyone needs either of those things. They want them, yes, but they don’t need them. Can you find some examples?

    2. To any readers — If you don’t get along with fasting at first, try again after you’ve been off the sugar and flour for a while. Hunger is radically different once your diet is mostly meat, fat, and vegetables. When my diet was carb based, I’d get hungry a few hours after a meal. Now that it isn’t, I can fast for hours and hours. I don’t practice it on purpose (yet), but it’s incredibly convenient to be able to do it! I’m looking at you, air travel.

    1. Julien Avatar

      Shelly, I feel like you’re me with a different voice. 🙂

  24. Elaine Spitz Avatar
    Elaine Spitz

    Dammit, Julien! I feel this post was aimed directly at me! I know the no-sugar-no-flour thing works – friends and family have had great success with it. If you don’t mind, I’ll write further about this in my own blog….and will let the people who follow me (hi Dad!) know the idea came from you.

    I agree with much of the commentary here regarding “expertise and credentials”. As long as you do your homework and make decisions on your own, dear reader, feel free to try what seems reasonable for you. Fasting does not seem reasonable for me, so I will likely not participate. Exercise is a must for me, so I will continue to enjoy it.
    Happy New Year!

  25. Daniel Avatar

    Excellent post Julien! Last year I dropped from ~185 to ~165 after reading MarksDailyApple and Richard’s blog at Free The Animal and changing my eating style (basically just dropping grains and most potatoes) last March. Jeans went down to a 30 waist from 32 also.

    I need to read Good Calories, Bad Calories again because it was just too much to take in at once. I agree with Shelly on the difference in hunger when changing the composition of your diet. The type of hunger experienced when eating ~100 grams of carbs (mostly from milk, yogurt and nuts. I handle dairy OK and it’s all raw) is very different than the “I have to eat now before I lose it because I’m on the verge of a migraine” hunger that I used to experience. Thanks for spreading the word. Still have to read The 4-Hour Body!

  26. Alex Avatar

    Julien, why did you say “Cut out flour and sugar” and then include rice in it as well? Did you mean cut out all grains?

    I fail to see how a vegetarian could get the proper amount of food on a diet like this. It’s impossible to get enough calories to live on if one just eats fruit and veg, they’d have to eat all day. Rice and beans provide complete protein together, and a good amount of calories.

    Fruit and veg should be eaten for vitamins and minerals, not calories.

    1. Julien Avatar

      Alex, I was a vegetarian for 10 years and vegan for almost two, and had a lot of faith that it was good for me without really reading up on it. If you are a vegetarian, then I recommend a lot of reading, and a lot of eggs. Also, I included rice in there afterwards because it’s not as bad but should also be ideally avoided.

  27. Jessica Avatar

    I am going to start on your steps tomorrow! I’m excited to see what they will do for me. I noticed that most vegetables have sugar in them. That sugar is ok right?

    1. Julien Avatar

      Jessica, vegetables are largely carbohydrate but they’re ok. Fruit, take it easy.

  28. rob Avatar

    On Firefox your site has a background of crosshatching, makes it extremely difficult to read anything without risking blindness … maybe it is browser specific.

  29. Jeff Yablon Avatar

    Julien: this post is one of my favorite treatises on . . . almost anything . . . almost ever.

    I’ve even made it the focus of a piece at Answer Guy Central: Julien Smith Rocks:

    Thanks, man.

  30. Erika Avatar

    What’s the plan after you lose the weight? Or do you keep doing those things forever?

  31. Kurt G. Harris MD Avatar

    Hello Julien

    Thank very much for the link! Your blog is quite interesting.

    To Tori or any others who may be obsessed with formal credentials (MDs and PhDs), if you bother to explore some of these links you’ll find plenty.

  32. Michael Avatar

    Let me first say, I enjoy reading your blog a lot. I am not sure about fasting (16 hours) and doing heavy weights, though understand how that might affect your body. It’s a big burn but I would not do it over the long time.

    Your body needs to recover from the heavy lifting (depending on X times a week and the load (max, min, etc), and food, at least vitamins is important for recovery especially if you are older, like plus 35. Additionally, I would not try it if I was in poor shape, it is not for a beginner but for someone who is in good “health,” someone who knows their body well.

  33. Courtney Dirks Avatar

    Julien – I’m curious what your thoughts are on body cleanses. I live a healthy lifestyle in terms of food and regular exercise, but I feel like I’ve REALLY been lagging lately in terms of energy. I’m wondering if a good cleanse might give my system a kick start. Any ideas?

    1. Julien Avatar

      Courtney, what do you actually eat?

  34. Danny Brown Avatar

    So you’re fasting 16 hours a day and sleeping 8 hours a day. I’m no math genius, but…

    1. Julien Avatar

      Danny, 8 hours of fasting is during sleep. Basically it restricts your eating window to 8 hours a day. I do 12-8pm.

      1. Chiara Avatar

        sorry, means that your eating window is 12.00-08.00 PM, so you don’t have any breakfast? … I think that’s not so correct! bye, Chiara

  35. Courtney Dirks Avatar

    Sorry for the slow reply – here are the staples in my diet: eggs, soy milk, probably more coffee & cheese than I should…Not a red meat fan – mostly chicken, turkey & fish when it comes to meat, I do love fruit & veggies.

    1. Julien Avatar

      Courtney, thanks for the reply. I’m not a fan of cleanses although I’m not particularly educated about them.

      I personally would avoid soy milk. I drank it for years but I don’t really consider it safe based on the possible hormonal impact it has on human beings. Otherwise it sounds like you eat well, but consider all the other stuff– whether you’re sleeping right, whether you eat a lot of fruit, whether a lot of coffee is impacting how you feel, etc.

      If you’re not a fan of red meat for the sake of its ethical concerns (which are valid), switching to a local grass-fed farmer can be a good idea too.

  36. Courtney Dirks Avatar

    Thanks Julien, I had no idea about the soy, I will have to look into that…what are you drinking now?

  37. Jonathan Vaudreuil Avatar

    Julien, I figured if there was a time to experience a 16+ hour fast, it should be after the extravagant amount of food I ate at a Super Bowl party.

    I know from (far too much) past experience that I will wake up not hungry the day after eating that much food. Except I’m used to eating a few hours later. Today? Just staying away from any food for the moment to see what it’s like to go that long without eating something.

    I might have to try this once each week, just to see what happens.

    BTW, this is just one of my favorite posts this year. I went to every link and sent this to a number of my friends trying to lose weight. Kudos.

  38. Sebastian Avatar

    Thanks Danny for asking that question, I was wondering too if sleep was included…

  39. Brad Avatar

    Lol @ referencing gary taubes. Go read martin’s blog post about ‘low carb talibans’ or ask martin yourself what he thinks about taubes, if you’re his client hopefully he’ll smack some sense into you.

    1. Julien Avatar

      lol. he already has.

  40. Brad Avatar

    Might be a good idea to edit the blog post and remove the reference to taubes then, and leave the quality sources of info like martin and add links to alan aragon, lyle mcdonald and james krieger, you know, people who have looked at post-1930s nutrition research.

    1. Julien Avatar

      Martin’s yelled at me about it, but the reason I haven’t removed it is because I haven’t myself yet read anything better. I’ll read pretty much whatever he tells me to, and I’ll update it as I learn, but just because a smart guy tells me it’s wrong, doesn’t mean I really *understand* it’s wrong, or *why* it’s wrong. Follow?

  41. Brad Avatar

    This is why people get upset when someone learns some sound bite about nutrition then starts blogging about how to lose weight. If you haven’t read anything better than gary taubes I’d google ‘gary taubes james krieger’ and ‘gary taubes lyle mcdonald’ and ‘lyle mcdonald paleo’ and start reading. In the mean time just remove the taubes stuff and replace it with links to the guys I mentioned in the last post. Googling ‘alan aragon fructose’ will also lead you to a very good article. Stick to blogging about what you know until you have a better handle on nutrition.

  42. Allen Avatar

    Best and easiest thing I’ve ever done. Stumbled upon Mark’s Daily Apple a little over a year ago and got on board. Lost over 40 lbs and have never felt better!

  43. David Avatar

    I did this earlier this year — along with exercise (P90X) and I love it! I have never felt better in my life. Lost 37 lbs, got in shape. But the biggest shock was my outlook.

    Total 180.

    Meat, fish, veggies — awesome.

    This from a guy who ate junk food 3 meals a day — who snorted potato chips for breakfast.

    Now I eat when I’m hungry, exercise 2-3 times a week and everything looks and feels awesome. Carbs are the devil. Period.

    Wow. Do this. Take this advice. You will love yourself.

  44. Candice Avatar


    Do you use BCAA the way Mark recommends:

    6 AM: 5-15 minutes pre-workout: 10 g BCAA.
    6-7 AM: Training.
    8 AM: 10 g BCAA.
    10 AM: 10 g BCAA
    12-1 PM: The “real” post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.

    I’m not sure I like the idea of supplements, and am wondering if it would be safe to fast before a work out, have the work out, and then fast another hour before having my first real meal. Would it be detrimental not to take the BCAA?


  45. Lori Avatar

    I know this post is super old, but I just wanted to ask — Julien, you read ‘Born to Run’, correct? You know how they talk about how ultrarunners are vegetarians and how they have no cancer and are super healthy and skinny blah blah… what do you think?

    I’ve only been following your advice for four days now but I can already see a significant difference in my body: my tummy and legs have slimmed, my abs and arms are more defined, and I don’t feel bloated or hungry all the time. I’m just curious as to why this is working, even though ultra-runners and like the Tarahumara are vegetarians and are better athletes because of it?

    1. Julien Avatar

      Lori, I’m not a scientist, but I’ll tell you that my reading leads me to the following conclusion: health isn’t about what to eat, it’s about what NOT to eat. And so there are several efficient ways to eat healthy.

  46. Elle Avatar

    So, I have a big party coming up on the 19th July. I’m 10 and weigh about 65 kg
    I need a dress, I was looking up ways to loose weight and when I was considering starving myself I found out that someone died from doing it too much. I making my I own diet,
    All you need to do is:
    Have brown bread
    Healthly filling (extra light or nothing)
    Wheat and oats (weetabix and oatabix work)
    Skimmed milk or soy whatever is healthier
    5 a day
    80oz of water each day
    Excersize (around an hour)
    If you eat bacon then don’t eat fatty part
    NO BUTTER (extra light margine)

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