From 44lbs Lost to Sustainable Health: A Founder's Journey

When Mike Prytkov stepped on the scale after a year of extreme dieting, the number showed success: he had lost 44 pounds. But a body composition scan revealed a different story—one of depleted muscle mass and unsustainable habits that would ultimately force him to rebuild his entire approach to health.

What began as a quest for rapid weight loss transformed into a eight-year journey of discovery. Prytkov, now 38, learned that the path to sustainable health isn't paved with deprivation and extreme measures, but with balanced nutrition, consistent movement, and lifestyle integration.

"I tried to do some workouts, and I had zero strength. When the muscles are depleted of energy, just everything is hard."

His experience highlights a critical gap in mainstream weight loss advice: the difference between losing weight and losing fat while preserving the muscle essential for long-term health and mobility.

In 2017, Prytkov adopted a regimen that seemed effective on paper but proved devastating in practice. He alternated between eating just one meal per day and following the 16:8 diet—an eight-hour eating window followed by a 16-hour fast. He also completed three 7-day water fasts, pushing his body to its absolute limits.

The rapid weight loss came at a steep price. Without adequate fuel, his muscles couldn't support workouts, leaving him with zero strength during training sessions. The nutritional deficit meant his body lacked essential nutrients, and the rigid schedule created tension in his personal life.

"When everyone is having dinner and you're not eating, it can create tension."

The turning point came with a body composition scan that revealed he had lost 15 pounds of muscle mass alongside the fat. This loss was particularly concerning because muscle plays a crucial role in regulating metabolism, maintaining strength, and supporting mobility as we age.

Armed with this data, Prytkov abandoned extreme fasting and committed to understanding what his body truly needed. He collaborated with nutritionists, consulted industry experts, and conducted extensive self-experiments to find a sustainable approach.

His new strategy centered on three pillars: balanced nutrition, strength training, and consistency. He added resistance training to his existing routine of cycling and swimming, and shifted his diet toward whole foods with adequate protein.

Research supports this approach. Dietitians recommend consuming approximately 1.6 grams of protein per kilogram of body weight daily to maintain muscle mass. A Mediterranean-style diet—emphasizing fresh produce, lean proteins, and whole grains—provides the nutritional foundation for both fat loss and muscle preservation.

By focusing on body composition rather than the number on the scale, Prytkov achieved what had previously seemed impossible: he kept the weight off for eight years while building a healthier, more sustainable lifestyle.

Through his transformation, Prytkov identified three critical principles for sustainable weight loss that he now shares through his AI weight-loss app, Simple.

1. No One-Size-Fits-All Solution

Weight loss strategies must be tailored to individual circumstances. A college student with flexible time can meal prep extensively, while a parent with three children and a demanding job needs a different approach. The key is experimentation to find what works for your specific life situation.

"It showed me how individual the process is and how deeply it affects your entire life."

2. A Lifelong Journey, Not a Finish Line

Treating weight loss as a temporary project doomed to fail. Sustainable change requires viewing health as a permanent lifestyle shift rather than a 30-day challenge. For Prytkov, this meant establishing routines—like eating the same breakfast daily and working out most days—that became automatic habits.

3. Prioritize the Basics

In an era of biohacking and optimization, Prytkov learned that fundamentals matter most. Sleep quality, nutritious food, and consistent movement create 95% of the improvement for most people.

"I tried a lot of approaches and realized that none of the 'extras' matter if the basics are missing."

He notes that sleep deprivation directly impacts eating behavior: "People tend to overeat when they're tired and sleep-deprived."

Prytkov's journey from 44 pounds lost to sustainable health offers a blueprint for anyone seeking lasting change. His experience demonstrates that extreme measures, while tempting for their speed, ultimately undermine both physical and social well-being.

The alternative—building gradual, sustainable habits—may seem less dramatic, but it delivers lasting results. By focusing on nutrition quality, consistent movement, and adequate recovery, Prytkov maintained his weight loss for nearly a decade while improving his strength, energy, and overall quality of life.

His story serves as a reminder that the most effective health strategies are often the simplest: eat nutritious foods, move your body regularly, prioritize sleep, and build habits that fit your unique life circumstances. The journey to health isn't about perfection—it's about sustainable progress.