Table of Contents

Title PageCopyright PageDISCLAIMERAcknowledgementsWelcome from MarkIntroductionCHAPTER 1 - The Ten Primal Blueprint Laws

You Have to Fit Your Genes to Fit into YourJeans

Primal Blueprint Law #1: Eat Lots of Plantsand Animals

Primal Blueprint Law #2: Avoid PoisonousThings

Primal Blueprint Law #3: Move Frequently ata Slow Pace

Primal Blueprint Law #4: Lift Heavy ThingsPrimal Blueprint Law #5: Sprint Once in a

WhilePrimal Blueprint Law #6: Get Adequate

SleepPrimal Blueprint Law #7: PlayPrimal Blueprint Law #8: Get Adequate

SunlightPrimal Blueprint Law #9: Avoid Stupid

MistakesPrimal Blueprint Law #10: Use Your BrainThat’s ItChapter Endnotes

CHAPTER 2 - Grok and Korg

Livin’ Large 10,000 Years AgoThe American Dream—Unplugged (Or

Should We Say, “Plugged In?”)Chapter Endnotes

CHAPTER 3 - Primal Blueprint Eating Philosophy

It’s All About Insulin (Well, at Least 80 Percentof “It”)

It’s Not About Cholesterol…Really, It’s Not!Put Inflammation at Ease with Omega-3sContext In, Calories Out—Understanding the

Macro NutrientsEating Well

CHAPTER 4 - Law #1: Eat Lots of Plants andAnimals

VegetablesFruitsAnimal FoodsNuts and Seeds and Their Derivative ButtersHerbs and SpicesFoods to Enjoy in ModerationSensible IndulgencesFinally, a Word About Supplements

CHAPTER 5 - Law #2: Avoid Poisonous Things

Going Against the GrainTrans and Partially Hydrogenated Fats

Other Foods to Avoid CHAPTER 6 - The Primal Blueprint Exercise Laws

Primal FitnessOrgan Reserve: The Key to LongevityPrimal Blueprint Law #3: Move Frequently at

a Slow PaceA Case Against CardioPrimal Blueprint Law #4: Lift Heavy ThingsPrimal Blueprint Law #5: Sprint Once in a

While CHAPTER 7 - The Primal Blueprint Lifestyle Laws

Primal Blueprint Law #6: Get AdequateSleep

Primal Blueprint Law #7: PlayPrimal Blueprint Law #8: Get Adequate

SunlightPrimal Blueprint Law #9: Avoid Stupid

MistakesPrimal Blueprint Law #10: Use Your Brain

CHAPTER 8 - A Primal Approach to Weight Loss

Weight-Loss Macronutrient PlanKen Korg: Suggested Eating for Primal

Weight LossKelly Korg: Suggested Eating for Primal

Weight LossWeight-Loss Exercise PlanI.F. You Want to Lose Even More Fat, Try It!Weight-Loss Troubleshooting

CHAPTER 9 - Conclusion

On Your OwnTaking ActionRethinking Your Goals

Primal Avoid - At a GlanceINTERNET APPENDICESINDEX

The Primal Blueprint

© 2009, Mark Sisson. All rights reserved Except as permitted under the United States Copyright Act of 1976,

reproduction or utilization of this work in any form or by anyelectronic, mechanical, or other means, now known or hereafterinvented, including xerography, photocopying, and recording, and

in any information storage and retrieval system, is forbiddenwithout written permission of Mark Sisson.

Library of Congress Control Number: 2008941735

Library of Congress Cataloging-in-Publication Data Sisson, Mark,

1953- The Primal Blueprint: Reprogram your genes for effortless weight

loss, vibrant health, and boundless energy / Mark Sisson

ISBN 978-0-9822077-0-31. Health 2. Weight Loss 3. Diet 4. Physical Fitness

For more information about the Primal Blueprint, please visitprimalblueprint.comFor information on quantity discounts, please

call 888-774-6259

Publisher: Primal Nutrition, Inc. 23805 Stuart Ranch Rd. Suite 145

Malibu, CA 90265

DISCLAIMER

The ideas, concepts and opinions expressed in thisbook are intended to be used for educationalpurposes only. This book is sold with theunderstanding that author and publisher are notrendering medical advice of any kind, nor is thisbook intended to replace medical advice, nor todiagnose, prescribe or treat any disease, condition,illness or injury. It is imperative that before beginningany diet or exercise program, including any aspectof the Primal Blueprint program, you receive fullmedical clearance from a licensed physician.

Author and publisher claim no responsibility to anyperson or entity for any liability, loss, or damagecaused or alleged to be caused directly or indirectlyas a result of the use, application or interpretation ofthe material in this book. Sorry, but that’s what mylawyers forced me to say in order for me to be ableto offer you my insights. If you do not agree with thisdisclaimer, you may return the book to the publisherfor a full refund.

ACKNOWLEDGMENTS

My editor Brad Kearns made a tremendouscontribution in the preparation and editing of thismanuscript. His extensive writing experience andinsights on health and fitness were invaluable to thecreation of the final product. Aaron Fox, my acegeneral manager and webmaster atMarksDailyApple.com, was a brilliant strategist,researcher and project manager for the PrimalBlueprint. MarksDailyApple. com staffers BradfordHodgson and Reagan Smith offered excellentinsights to help improve the text and providedextensive research and fact-checking support.Catherine Fisse’s unique and often devil’s advocateviewpoint helped me present a clear and focusedmessage. The outstanding copy editing skills ofLaura R. Gabler helped get this book to the finishline triumphantly. Devyn Sisson made Dad lookgood with her cover photography. The design talentsof Jason Saito of Weston Graphics, are on displaywith the interior text layout. Brett Geoghegan and thestaff at The Brand Garage designed the cover. DonDerenthal designed the Grok and Korg figures.

The provocative insights and opinions ofnumerous authors and bloggers have inspired me,among them: Loren Cordain (author of The PaleoDiet), Jared Diamond (author of Guns, Germs andSteel), Dr. Michael and Dr. Mary Dan Eades(authors of Protein Power), Gary Taubes (author ofGood Calories, Bad Calories), and bloggers Art

DeVany at arthurdevany.com, Peter at Hyperlipid,and Stephan at Whole Health Source. For anexpanded list of my favorite books and web sites,and a comprehensive index of books, newspaperand magazine articles, research papers, and Internetlinks that were utilized in the research andpreparation of this text, please visitMarksDailyApple.com

Olympic triathlon Gold and Silver Medalist SimonWhitfield has shown that the power of living primallycan indeed apply to high level endurance athletics.Dr. Walter Kearns’ consultations helped me presentthe medical and scientific material in an organized,factually accurate, and easy to understand manner.My wife Carrie and children Devyn and Kyle keepme grounded and balanced when my primalobsessions threaten to take over my days andnights! I owe you guys a vacation…and this time I’mcoming along too!

Welcome from Mark

The doctor of the future will give no medicine, but instead willinterest his patients in the care of the human frame, in diet,and in the cause and prevention of disease.

—Thomas Edison

Disclaimer, part II: this book was written atknifepoint…. Okay, not really. But my frequentdiscourses on all matters primal over the past twoand a half years at my blog MarksDailyApple.comhave prompted unceasing requests for more, as in,“Hurry up and finish the book!” I owe a tremendousdebt of inspiration and enlightenment to thosereaders and the dynamic contribution they havemade to the Primal Blueprint. This work representsthe culmination of my primal philosophy, which hastaken shape over the past 20 years throughextensive research and life experience. I’m not ascientist or doctor; I’m an athlete, a coach, and astudent on a lifelong quest for exceptional health,happiness, and peak performance. I have aninsatiable curiosity about what we need to do toachieve such goals and a growing mistrust of theanswers that have been heaped upon us by thetraditional pillars of health “wisdom” (Big Pharma,Big Agra, the AMA, the FDA, and other governmentagencies), the health and fitness profiteers glorifiedby Madison Avenue, and even the know-it-all

multilevel marketer next door.In its essence, The Primal Blueprint is my effort to

distill the information I’ve studied from the world’sleading evolutionary biologists, paleontologists,geneticists, anthropologists, physicians, nutritionists,food scientists, exercise physiologists, coaches,trainers, and scientific researchers into a concise listof behavior laws that have promoted optimal geneexpression and indeed survival over the course ofhuman evolution. While the book you are holding is aproduct of the new millennium, the behavior laws areas old as the dawn of mankind; they merely reinformus about the fundamentals of health that seem tohave been forgotten, or misinterpreted, in themodern world.

I do not have any agenda besides improving yourhealth, fitness, and overall enjoyment of life. I am notbeholden to any employer, government agency,professional licensing board, or sponsor or to anyother higher power that might result in the filtering ofmy message. I am an opinionated guy and not afraidof a challenge. However, I strive to maintain an openmind and will modify my position based on feedbackfrom others, whether from experts, ordinary healthenthusiasts, or the publication of new research. Isimply don’t trust many of the major elements ofConventional Wisdom (a recurring term throughoutthe book, akin to a yellow highway hazard sign) thatwe have blindly accepted as gospel for decades.

In my case, the mistrust has been well earned overthe past 35 years of trying to do “the right thing”(another recurring theme) by diligently followingConventional Wisdom. For several years of myyouth, I ran in excess of 100 miles a week with a

single-minded focus toward competing in the 1980U.S. Olympic Marathon Trials. At my peak, I wasconsidered by many to be a picture of health: 6percent body fat, a resting heart rate of 38 beats perminute, and a marathon time of two hours, eighteenminutes that had placed me fifth in the nationalmarathon championships.

While I reached some notable heights during myendurance career, I also experienced somedevastating lows. Soon after my best marathonperformance, the monumental physical stress of mytraining regimen and the state-of-the-art “high-energy” diet that fueled it resulted in a succession ofserious overuse injuries, illnesses, and burnout.While I looked like a picture of health, I was reallyone of overstress and inflammation. I was the fittestguy my friends knew, yet I suffered from recurringbouts of fatigue, osteoarthritis in both of my feet,severe tendonitis in my hip joints, stress-relatedgastrointestinal maladies, and six or more upperrespiratory tract infections each year.

Most people have traveled a less extreme paththan I, yet nearly all of us have experienced similarresults following the Conventional Wisdom of ourtime: weight-loss efforts doomed to a 96 percentlong-term failure rate, workout programs leading tofatigue and increased appetites for sugar, andmedications that exacerbate the underlying cause ofpain while barely alleviating symptoms (not tomention the unpleasant side effects).

I applaud your efforts and desires to do the rightthing, and I deeply empathize with your frustration intrying to succeed amidst a whirlwind of conflictingand confusing advice. My goal with the Primal

Blueprint is to expose much of the lucrative healthand fitness industry as ethically and scientificallybankrupt. I will peel back the many layers ofmarketing blather, folk wisdom, and manipulativedogma and replace it with 10 simple PrimalBlueprint behavior laws modeled after theevolutionary success of our ancestors.

Pause and reflect on the following simplestatement for a moment, for it is the most powerfuland compelling rationale for living according to thePrimal Blueprint: Human beings prevailed despiteincalculable odds by adapting to the selectivepressures in their environment over thousands ofgenerations. Our primal ancestors were lean, strong,smart, and productive, which enabled them toreproduce, rule over more physically imposingmembers of the animal kingdom, and exploit virtuallyevery corner of the earth. This is no mean feat, yetConventional Wisdom has essentially dismissed thelegacy of our ancestors in favor of quick fixes.

Today at the age of 55, I feel healthier, fitter,happier, and more productive than ever. I am nolonger a marathon or triathlon champion (nor do Iwant to be), but I maintain a weight of 165 poundswith 8 percent body fat. I eat as much delicious foodas I want, am not beholden to regular meal times oreven regular meals, exercise just three to four hoursper week (instead of the 20 to 30 I put in back in theday), and almost never get sick. My personal clients(ranging from world-champion triathletes to ordinarycitizens just trying to lose a few—or a lot of—pounds), as well as thousands of readers atMarksDailyApple.com, report similar life-alteringbenefits from following the Primal Blueprint. Now it’s

benefits from following the Primal Blueprint. Now it’syour turn.

“The Primal Blueprint is the centerpiece of avibrant community of people connected by theInternet and committed to living their lives tothe fullest potential, challenging the statusquo, and not being afraid to try somethingold.”

Your Way or the Highway

My intention in this book is to show you theimmense personal power you have to control yourhealth and fitness destiny and to give you the tools toreprogram your genes, reshape your physique, andenjoy a long, healthy, energetic, and productive life.The Primal Blueprint principles are wonderfullysimple, practical, and inexpensive, and they requireminimal, if any, sacrifice or deprivation. Unlike manyof the gimmicky diet and exercise books that havegraced the best-seller shelves in recent decades,the Primal Blueprint is intuitive and easy to follow—not for 14 days or 30 days or eight weeks but for therest of your life.

I recognize and appreciate real-world concernslike lack of time, budget issues, motivationalchallenges, dysfunctional social circumstances,eating disorders, ingrained bad habits, and otherpowerful influences that can sabotage the picture-perfect diet plan served up by the celebrity of themoment. On numerous occasions, I’ve felt thedisappointment of taking a plunge with my heart andsoul into a new diet or athletic training regimen, onlyto fall well short of the ambitious goals I had set.Adding insult to injury, I often discovered later that I’dbeen given bad advice—by my government (thanksto the tainted influence of special interests), MadisonAvenue, or a less-than-knowledgeable coach, peer,or professional expert. Few things in life are morefrustrating!

With the Primal Blueprint, there’s no need fortrepidation. This is not a regimented program whereI shove my agenda down your throat and cajole you

to go against your own common sense or pleasure-seeking human nature. My experience with Marks-DailyApple. com has taught me the value of thecollaborative approach to health and well-being.Whenever I’m in a position to raise an interestingtheory or discussion point that might be consideredcontrary to Conventional Wisdom, I immediatelyhave thousands of readers with the ability tocontribute freely to the discussion. Many of thesereaders are forward-thinking doctors, scientists,researchers, or coaches whose valuable input andsuggestions I could not have otherwise easilysolicited. This interplay often forces me tosubstantiate—or at times significantly modify—myposition. It always requires me to adapt my messageto resonate with real people and their real-lifeexperiences. The philosophical positions andpractical guidelines that shape the message of thisbook have been heavily battle-tested, scrutinized,refined, and finally approved by thousands of“Primal” enthusiasts (as well as skeptics) atMarksDailyApple.com.

You see, the Primal Blueprint is more than just abook. It’s the centerpiece of a vibrant community ofpeople connected by the Internet and committed toliving their lives to the fullest potential, challengingthe status quo, and trying something old. I encourageyou to participate at MarksDailyApple.com. Shareyour experiences with the program and connect withan audience that can relate to you in a way that goesbeyond what a book or even a paid trainer can offer.Every day, I augment the foundation of the PrimalBlueprint with easy-to-read, hard-hitting but

lighthearted commentary on all manner of healthylifestyle topics, including delicious recipes, workouttips and videos, evaluation of the latest research,and an extensive library of bite-sized inspiration andreminders to keep you eating, exercising, and livingto your potential.

In this book, I detail a basic framework of diet,exercise, and lifestyle guidelines that you mustobserve to be successful. However, making thepieces fit comfortably into your own life is best left upto you. I strongly support you making allowances for,adjustments to, and occasional deviations from thePrimal Blueprint based on your particular real-lifeconcerns and constraints. You’ll encounter manyreferences to my 80% Rule in the book (I detail theconcept in this section’s sidebar), which basicallymeans you can chill out and enjoy your life ratherthan invite the additional stress and anxiety thatcomes from a perfectionist approach or an overlystrict regimen. After all, our ancestors had to adjustconstantly to their unpredictable environment andhave given us the tools to do the same. That’s thePrimal part. The word Blueprint in the title connectsus to the familiar analogy of construction plans thatprovide the foundation for action but are oftenaltered during the actual construction project. Aprogram that allows you to go with the flow frees youto listen more deeply to your own intuitiveknowledge, which is far more expert than anyoutside resource.

The fact that you are in control will give you themost powerful source of motivation you can imagine—instant and ongoing direct feedback that thePrimal Blueprint is working. No more exercising

until exhaustion or obsessing about the arduousrestrictions common to popular weight-lossprograms. The Primal Blueprint is a way of life thatis attainable for everyone, not just the socialites inPalm Beach or the gym rats in Venice Beach. It’stime to pursue your own unique peak performancegoals and enjoy your life to the absolute maximum,carrying on a tradition that humans have pursued fortens of thousands of years. Thank you for agreeingto take this journey with me. Let’s have some fun andget Primal! Mark Sisson Malibu, CA April 2009 P.S. The length of this book may intimidate you, andindeed extensive discussion was had about whetherthis book should be a more abbreviated overview ofthe 10 Primal Blueprint laws to kick-start lifestylechange. However, the 20-year journey that hasresulted in this culmination of my Primal philosophydoes not allow for any shortcuts. If you are not thetype to hunker down and blitz through the entire bookin a few sittings, you have the option to review the “InThis Chapter” and “Chapter Summary” sections thatprecede and close each chapter, respectively, anddive into areas of particular interest to you. However,if you’re like me, the more you read about ourevolutionary history and our straying modern ways,the more you’ll just want to go back to the beginning.…

Striving For Perfection With the80% Rule

I believe that if you are aligned with thePrimal Blueprint 80% of the time, you willexperience great success and likely buildmomentum toward being even more compliant,with less effort, as time proceeds. Since thisadmonition is potentially controversial (“Sissonoffers a cop out!”), I’d like to further explain thespirit of the rule. Hopefully, you will feelcomfortable with my approach, and - moreimportantly - with yours!

The 80% Rule is not a license to make lessthan a full commitment to the Primal Blueprint -that is, to strive for a “B” grade as your ultimategoal. As my kids have heard me say from timeto time on the topic of schoolwork, “If you makea half-assed effort half the time, you’ll get aquarter of results…and it will be twice as hard!”This is particularly true in the important exampleof moderating your intake of processed carbsand getting off the sugar high-sugar crash cyclethat we will cover in great detail shortly. Even acouple of steps out onto a slippery slope aren’tso easy to recover from!

Throughout the book, you will notice a fairlyaggressive tone when I assert the risks thatfollowing Conventional Wisdom can pose toyour health, and the urgency with which you mustchange your mentality and behavior to protectand nurture your health, fitness and overall wellbeing by following the Primal Blueprint. What I

suggest is that you strive for 100% success -total compliance for the Primal Blueprintguidelines and zero tolerance for the unhealthyfoods, exercise and lifestyle habits that areprevalent today. With that in mind, pleaserealize a couple of things:

• Many of the benefits of a strict anddisciplined “healthy” lifestyle can becompromised by a perfectionistmentality.

• The forces of hectic daily life (culturaltraditions, convenience and fast pace)will divert you from your ideal often, andthat this is perfectly okay (just makesmart adjustments!). Strive for 100% withthe understanding that your efforts willprobably get you to 80%.

I’m a big believer in enjoying life, and indeedthis has been my overpowering inspiration fordeveloping the Primal Blueprint. Rememberthat the program presented here was inspired inpart by assorted dead ends anddisappointments, such as my aforementionedexperience with physically unhealthy endurancetraining and competition. My desire to enjoymore regulated energy levels, and eliminatesymptoms of digestive distress and sub-parimmune function was a driving force in mydiscovery and implementation of Primal-styleeating. If the Primal Blueprint urged that you eatbugs and mud ten times a day, it might beemotionally and psychologically harmful, and

therefore a bad idea - even if it were technicallydeemed “healthy” to your physical body.

The 80% Rule exists because I understandhow difficult lifestyle change can be. I want youto make an honest and devoted effort, but Inever want you to feel discouraged that youaren’t measuring up to arbitrary standardscreated in your mind or by society. In theConclusion, I discuss at length how process-oriented goals that emphasize effort andenjoyment of the experience are far healthierthan the more common mentality of obsessingabout results. Consider the familiar example offailed weight loss efforts triggering self-destructive eating habits. If millions of dietersaltered their goals from losing weight at anycost (struggling, suffering, engaging indeprivation, restriction, andobsessive/compulsive calorie counting) tosimply enjoying meals more by choosinghealthy, great-tasting Primal Blueprint foods,and not stressing about portion sizes,regimented meal guidelines, or what the scalesays every day, success rates would skyrocket.I think legendary basketball coach JohnWooden captured the spirit of the 80% Rule wellwith this quote: “Perfection is impossible.However, striving for perfection is not. Do thebest you can under the conditions that exist.That is what counts.”

“Perfection is impossible.However, strivingfor perfection is not.

Do the best youcan under theconditions that exist.That is what counts.”

—John Wooden”

INTRODUCTION

What Is Going On Here?

Conventional Wisdom vs. ThePrimal Blueprint

In the Primal Blueprint (PB), we will challengeand reframe these major elements ofConventional Wisdom (CW). Consider thesealternatives with an open mind; we will discusseach in detail throughout the text.

Grains - wheat, rice, corn, bread, cereal,

pasta, etc.

CW: “Staff of Life” - foundation of healthy diet.6-11 daily servings recommended by USGovernment and numerous other experts.Provides main source of energy for working

muscles. Choose whole grains for morenutritional value, and extra fiber.

PB: “Worst mistake in the history of the humanrace” (UCLA evolutionary biologist JaredDiamond). Drives excess insulin production, fatstorage, and heart disease. Allergenic,immune-suppressing, nutritional value inferior toplants and animals. Whole grains possiblyworse due to offensive pro-inflammatory,immune and digestive system disturbing agents- especially excessive fiber.

Saturated Animal Fat

CW: Limit intake. Heart disease risk factor.“Eating fat makes you fat.” Replace saturated

fats (meat, lard, dairy) with PUFA’s(polyunsaturated fatty acids) like vegetable oils.

PB: Little or no association with heart diseaserisk. (Framingham and Nurses Health studies).Should be major dietary calorie source (fromanimal foods). Drove human evolution/advancement of brain function for two millionyears. Promotes efficient fat metabolism,weight control and stable energy levels. Majorrisk factor for heart disease is actuallyMetabolic Syndrome, driven by excessPUFA’s/insufficient Omega-3’s, highcarbs/excess insulin and overly stressfullifestyle.

Cholesterol

CW: Strictly limit intake. Elevated levels =elevated heart disease risk. Take statin drugsand eliminate animal foods (especially eggs) iftotal is 200 or over. Consider pre-emptive statintherapy if family history of heart disease.

PB: Essential metabolic nutrient, little or norelevance to heart disease risk (Framinghamand Nurses Health Studies). Only dangerouswhen oxidation and inflammation occur (frompoor diet and exercise habits). Statins can havedisastrous side effects and minimal, if any,direct benefit.

Eggs

CW: Minimize consumption due to highcholesterol content. Choose just egg whites ashigh protein alternative.

PB: Zero correlation with heart disease orcholesterol levels. Yolk extremely nutritious,whites minimally so. Enjoy in abundance.

Fiber

CW: Important dietary goal, derive mostly fromgrains. Improves gastrointestinal function,lowers cholesterol, speeds elimination, helpscontrol weight by minimizing caloric intake.

PB: Incidental fiber from vegetables and fruit isoptimum. Excess fiber (from grain-based diet)contributes to nutrient deficiency by inhibitingnutrient absorption. Also hampersgastrointestinal function and elimination.

Meal Habits

CW: Three squares (or six small meals) daily to“keep flame burning”. Skipped meals = slowedmetabolism, lower energy levels, sugar cravingsand future binging risk.

PB: Eating frequency is a personal preference,but it’s all about insulin: control production andeven sporadic eating habits will sustain energywithout regular meals (it’s in our genes!).Intermittent Fasting is a great catalyst for weightloss.

Cardio Workouts

CW: Centerpiece of fitness program. Promotescardiovascular health and weight control,minimizes heart disease and cancer risk.Minimum 30 minutes, three times per week (butmore is better) of sustained efforts in medium todifficult intensity zones (happens by default -keeping up with class/ group or trying to joginstead of walk).

PB: Frequent medium to difficult sustainedefforts (aka “Chronic Cardio”) = overstress,fatigue, burnout, injury, accelerated aging, andincreased disease risk. Ineffective for weightloss: calories burned through Chronic Cardiosimply increase appetite, particularly for sugar.Slow down for better health and peak

performance!Strength Training

CW: Focus on form and deliberate work/returnrhythm. Lift to failure in sequence throughnumerous stations (takes about an hour for acomplete workout), including isolating bodyparts to get desired size, toning and “cuts”.

PB: Emphasize explosive movements overdeliberate pace. Conduct full body, functionalexercises to develop Primal Fitness (broadathletic competence with optimal strength-to-weight ratio). Finish most sessions in 30minutes or less. Occasional “Primal” max efforts(including sprints) promote optimal geneexpression, hormone flow and organ function =

expression, hormone flow and organ function =delay of aging process.

Weight Loss

CW: Achieve with high complex carb/low fatdiet, regimented meals, portion control andChronic Cardio exercise program. Severecalorie restriction coupled with overly stressfulexercise effective for those “fit into the dress byJune” emergencies. Bottom Line: It’s all about“calories in, calories out”…and lucky genes!

PB: Driven by high fat/moderate protein/lowcarb diet, intuitive, sporadic meals, andexercise and Primal Exercise Laws. Don’t worryabout portion control, regimented meals,

fanatical exercise or even family geneticpredisposition. Calorie restriction with extremeexercise leads inexorably to long-term failure.Bottom line: It’s all about insulin to enjoyeffortless lifelong weight control.

Play

CW: Ah, brings back fond memories ofchildhood. Who has time these days?

PB: Outdoor, active, unstructured fun is anintegral component of overall health andbalanced lifestyle, and scientifically proven toincrease work productivity.

Sunlight

CW: Avoid the sun to prevent skin cancer!Lather up with SPF 20, 30, 40, 50 - all you got!

PB: Get adequate sun to avoid skin (and other)cancers! Vitamin D synthesis promotes healthycellular function. Cover up with clothing, findshade or go inside after sufficient dailyexposure is achieved.

Prescription Drugs

CW: Relieve pain, speed healing, prevent/curedisease, and address genetic frailties.Everyday use can enhance quality of life(Viagra, etc.).

PB: Mask/exacerbate underlying causes,compromise homeostasis and thus health, andproduce disastrous side-effects. Simple lifestylechanges can replace vast majority of pills.Wonderful in case of emergencies only!

Footwear

CW: Sturdy, cushioned shoes minimize injury,improve comfort. Custom orthotics can provideadditional support and protection.

PB: Get Primal - go barefoot! Perpetual use of“big” shoes weaken feet, increase injury riskand increase pain throughout lower extremities.

Goals

CW: Be specific and measurable. Helps youstay motivated and focused. “Consistency iskey”. Missed workouts = guilt, weight gain, andlost fitness.

PB: De-emphasize specific, results-orientedgoals (potential to discourage - a la weight lossfailure or “postmarathon blues”). Stay motivatedby focusing on fun, and release attachment tooutcome. Consistency = overstress. Varyroutine to minimize stress and improve adaptiveresponse by genes. Missed workouts driverecovery, improvement and freshness.

Americans will always do the right thing—after they’veexhausted all the alternatives.

—Winston Churchill

I’m going to ask you to forget most everything youthought you knew about diet, exercise, and health.There is a distressing amount of flawedConventional Wisdom that confuses, misleads,manipulates, and complicates even the mostdevoted efforts to do the right thing: eat healthfully,exercise effectively, control weight, and avoidtoday’s incredibly common health conditions likeobesity, arthritis, indigestion, insomnia, diabetes,heart disease, and cancer.

In the Primal Blueprint, you will learn why eating alow-fat diet rich in grains like wheat, rice, bread,pasta, and cereal can easily make you fat andmalnourished. You’ll learn why millions of joggersand gym-goers put in the time and effort to loseweight yet routinely compromise their health andaccelerate the aging process as a direct result oftheir devotion to fitness. You’ll learn why cholesterollevel and saturated fat intake are not the major riskfactors for heart disease that we have been led tobelieve and why a relatively high-fat diet promoteshealth and longevity. I’ll show how weight loss doesnot have to involve the suffering, sacrifice, anddeprivation we’ve been conditioned to accept butinstead is a matter of eating the right foods (plants

and animals), avoiding the wrong foods (processedcarbs—including grains—and trans and partiallyhydrogenated fats), and exercising strategically, forfar fewer hours than you might assume, to reach yourdesired fitness goals.

All the answers are found in a set of 10 simple,logical diet, exercise, and lifestyle behaviors that Icall the Primal Blueprint. Modeling your 21st-centurylife after our primal hunter-gatherer ancestors willhelp you greatly reduce or eliminate almost all of thedisease risk factors that you may falsely blame ongenes you inherited from your parents. Unfortunately,too many of us narrowly define genes as largelyunalterable inherited traits—height, body type, eyecolor, physical or intellectual abilities, and “familyhistory” health conditions and diseases. While somegenes are indeed responsible for traits that arelargely unaffected by lifestyle, many more play abigger role in your health than you might realize. Ascoming chapters explain in detail, your genes—guided by what you eat, how you move, and evenhow you think—are the traffic cops that direct thefunctioning of every single cell in your body, everymoment of every day.

“Instead of falling victim to your geneticvulnerabilities, you can control how your genesexpress themselves in constantly rebuilding,repairing, and renewing your cells. ”

Whatever you throw at them, your genes are goingto respond in an effort to promote survival and,beyond that, homeostasis (the balanced andsynchronistic functioning of all systems in the body).

After all, this is the essence of human evolution.From a philosophical perspective, the PrimalBlueprint does not presume to declare a right versuswrong way to live your life. Your body will still valiantlypursue homeostasis and survival when you sit on thecouch downing Cheetos and Dr. Pepper. I ammerely presenting the steps you can take toreprogram your genes to trigger desirable geneexpression and achieve—as the cover suggests—“effortless weight loss, vibrant health, andboundless energy.” By following the Primal Blueprintlaws, you can be the best that your genes allow youto be. What better definition of vibrant health isthere?

The idea that we can reprogram our genesthrough lifestyle behavior constitutes the centralpremise of this book. It also represents a cleardeparture from today’s fatalistic ConventionalWisdom, which suggests that our genes, for better orworse, determine our destiny and that we have littlesay in the matter…unless prescription drugs or theHuman Genome Project can come to the rescue.True, you might have a genetic tendency towardaccumulating excess body fat or a family history oftype 2 diabetes, but you’ll be more likely to seethese traits expressed when you make poor lifestylechoices and send the wrong signals to your genes.Instead of falling victim to your genetic vulnerabilities,you can control how your genes express themselvesin constantly rebuilding, repairing, and renewing yourcells. Briefly, here are the most critical, life-alteringelements of the Primal Blueprint:

Ramp Up Your Fat Metabolism by eliminatingprocessed carbohydrates from your diet to minimizeyour body’s insulin production. This meanseliminating not only sugars and sweets but grainproducts, including wheat, rice, pasta, and corn (yep,corn is a grain, not a vegetable). A diet thatemphasizes meat, fish, fowl, nuts, seeds, andcolorful natural carbs, such as vegetables and fruits,is the primary way to improve your general health,control your weight, and minimize risk of heartdisease, cancer, diabetes, arthritis, and other diet-influenced medical conditions. If you are carryingexcess body fat, it will disappear virtually effortlesslywhen you focus on eating the delicious, filling,nutritious foods that have sustained humansthroughout the course of evolution for two millionyears. Optimize Your Exercise Program by engaging ina genetically desirable blend of frequent, low-intensity energizing movement (walking, hiking, easycardio), regular short, intense strength-trainingsessions, and occasional all-out sprints that helpimprove body composition and delay the agingprocess. This strategy is far superior to theConventional Wisdom approach of following aconsistent schedule of frequent medium-tohigh-intensity sustained workouts, such as jogging,running, or cycling; cardio machines; or groupclasses. That workout plan—which I refer toderisively as Chronic Cardio—places excessiveand prolonged physical stress on your body, whichinevitably leads to fatigue, injuries, compromisedimmune function, and burnout. Sometimes, less

really is more. Manage Stress Levels with plenty of sleep, play,sunlight, fresh air, and creative outlets and byavoiding trauma that often arises from stupidmistakes. Rebel against the tremendous culturalmomentum toward sedentary lifestyles, excessivedigital stimulation, and insufficient rest. Honor yourprimal genes by slowing down and simplifying yourlife. Your ancestors worked hard to survive, but theirregular respites from stress gave them the peace ofmind and body that are so highly coveted today.

Is Dying of Old Age Getting Old?

As you will soon discover, our genes were not onlydesigned through evolution to keep us healthy, butthey desperately want us to be healthy. Today, withthe hectic pace of the high-tech modern world, westruggle with how to do the right thing by our genes.The ensuing failure creates a level of frustration andconfusion that causes many of us, whether overtly ordeep down inside, simply to give up. Experienceteaches us how difficult it is, if not impossible, to belean, fit, energetic, and healthy followingConventional Wisdom. Instead, we succumb to theforces of consumerism designed to placate our painwith silly shortcuts, comforts, conveniences, andindulgences. Consequently, the popular “Hey man,life is short!” rationalization becomes a self-fulfillingprophecy.

The consequences of eating processed foods,exercising excessively (or, conversely, beinginactive), and making poor lifestyle decisions work inconcert against our genetic mandate for health. Atthe very least, we can experience excess body fatstorage, subpar fitness results, aching joints,gastrointestinal problems, frequent minor illnesses,sugar cravings, energy level swings, and recurringfatigue. Sounds bad enough as it is, but continuingto mismanage your genes with bad choices overyears and decades will likely result in obesity,diabetes, heart disease, cancer, and/or the vastmajority of degenerative conditions requiring adoctor’s care or medication. A huge percentage ofall doctor visits today are a direct consequence oflifestyle choices that are misaligned with the

environmental and survival conditions that shapedour primal genetic makeup.

These consequences are painfully obvious tomost everyone, and our collective interest in doingthe right thing has driven a booming fitness industry,incredible advancements in medicine, much greaterawareness of healthy foods and lifestyle choices,sharp declines in smoking, and sharp increases inrestaurants offering salad bars and smoothies.Ironically though, the collective health of America—and other Western countries that have adopted ourfast-paced culture—is worse than ever. A studyreleased in 2008 by Johns Hopkins Universitysuggests that by the year 2030, 86 percent of alladults in the United States will be overweight orobese (up from the current estimate of 65 percent);what’s more, a National Institutes of Healthconference report stated that “our trends predict thatall Americans will be obese by 2230!”

“Physician and author Dr. Deepak Chopraasserts that organs and tissues have the abilityto last 115 to 130 years before they fail due to

aging.”

We reluctantly accept as fact that the normalhuman life span consists of growing up to reach aphysical peak in your early 20s, followed by aninevitable steady decline caused by the agingprocess. Under this faulty assumption, we allowourselves to gain an average of one and a halfpounds of fat per year starting at age 25 andcontinuing through age 551 (we also lose half apound of muscle per year, resulting in adding a

pound a year in the wrong places as we age). Ourlast decade or two (until we reach the average lifespan of about 78 years)2 is usually characterized byinactivity, excess body fat, assorted medicalconditions, and a host of prescription drugs toalleviate the pain and symptoms of chronic disease.Twenty-seven percent of us will die fromcardiovascular disease, and another 23 percent willdie from cancer.3

I know that 100 percent of us will die fromsomething, but personally, I’d prefer dying from oldage. Physician and author Dr. Deepak Chopraestimates that perhaps only 1 percent of us willcheck this box when we check out and furtherasserts that organs and tissues have the ability tolast 115 to 130 years before they fail due to aging.Of the one trillion dollars America spends annuallyon health care, the Centers for Disease Control andPrevention (CDC) estimates that 70 percent of thatis spent on lifestyle-related chronic diseases, suchas obesity, diabetes, and heart disease. Asurprising number of people accept all this as anormal part of life, believing that some of us are justfortunate to have “good genes” and the rest mustcross their fingers against bad luck.

Sure, millions of modern citizens contributing tothese woeful statistics are completely disconnectedfrom what’s required to be healthy. It might be hardfor you even to relate to this segment of humanitythat hasn’t a clue. However, even the most healthconscious among us often struggle. Despite asincere commitment to do the right thing byConventional Wisdom, we have experiencedwidespread failure to lose that last 5, 10, or 50

pounds. Injuries, fatigue, and burnout plagueexercisers ranging from weekend warriors toprofessionals. We reflexively turn to prescriptiondrugs to treat symptoms of distress, even thoughmost conditions are minor and easily corrected bysimple dietary and lifestyle changes. In the process,we interfere with normal gene-driven metabolicprocesses and thwart our innate ability to healnaturally—paving the way to one day join the masseson the wrong side of the stats.

The story is sad, but the good news is that yourdestiny for the most part is in your hands. By the timeyou complete this book, you will understand the bigpicture and all the necessary details of how to eat,exercise, and live in order to reprogram many of yourgenes to favor optimal gene expression. In theprocess, you will take control of your own body andyour own life. This is really the only sensible way tocounter the tremendous momentum pushing us awayfrom health, balance, and well-being in our hecticmodern world.

Be Like Mike—Your Genes Don’tHave To Be Your Destiny

If I pop off at this point in the journey and saysomething like, “It follows that a condition likearthritis is mainly caused by bad diet andinsufficient exercise,” I might get a predictablecomeback like, “Actually, Mark, rheumatoidarthritis runs in my family. My mother andgrandmother both suffered from it.” This type offamily lore passed through the generations

does have a measure of truth to it—you mayindeed be predisposed to arthritis, breastcancer, or other conditions that have stronggenetic influences. However, it is more likelythat some of your lifestyle choices (perhapslearned from your parents) have programmedyour genes to respond in unfavorable ways,rather than some unseen hand of fate slappingyou simply because you “chose your parents”unwisely.

We now know that you have far moreinfluence on how your genes shape and moldyou than anyone believed possible as recentlyas a decade ago. Accepting this reality mightjust turn a potential genetic nightmare into thebest thing that ever happened to you. Aheightened awareness of elevated genetic riskfor heart disease, diabetes, or cancer hasinspired many to take an alternate route andforever avoid these undesirable “fates.”

Researchers from the Max Planck Institute ofEvolutionary Biology in Germany studied heightvariations among different hunter-gatherercultures and discovered that body size can berelated directly to population density; thoseliving in large settlements are smaller than thoseliving in wide open tundra, savanna, or desertregions. Combine this finding with the extensiveresearch confirming that differences in nutritioncan influence height, and it’s clear that lifestylefactors can significantly affect things that wegenerally believe to be hard wired. Evidencefrom identical twins raised apart with disparatelifestyle practices, and enjoying consequently

varied levels of health, casts further doubt on the“genetic destiny” school of thought. A recentintensive study of identical twins concluded thatpoor diet and lack of exercise were far greaterpredictors of which ones would get diabetesthan was heredity.

Experts in quantum physics and epigeneticsare going even further, taking the buzz phrase“mind-body connection” out of woo woo landand into mainstream science. Dr. Bruce Lipton,Ph.D., a cell biologist, a medical schoolprofessor, and author of the acclaimed TheBiology of Belief, leads a burgeoning field ofscientific study (coined “new biology”) assertingthat our DNA is controlled by signals fromoutside our cells, “including the energeticmessages emanating from our thoughts.”

Certainly, depression is known to suppressimmune function via hormones arising fromnegative thoughts. Is it preposterous to considera basketball player growing to six feet sixinches (even though his two brothers and fatherdid not reach six feet), simply because he spentso much time and energy focused on being abasketball player—and needing to be tall—thathe essentially willed himself to grow? Liptonwould argue that it’s not only possible, but thatcomparable things happen, in one form oranother, to each of us. Basketball legendMichael Jordan might also be amused with thequestion, because these facts are from hisfamily. After being famously cut from his highschool varsity team as a sophomore, hesprouted four inches in a single summer!

Surely you can relate to people who, without asecond thought, blame a life of health problemsand excess weight on genes. And surely we canall reference people with happy, positivedispositions who in turn seem to have moreenergy, less illness, and better health thanaverage. Lipton declares, “It has beenstatistically established that one third of allmedical healings (including surgery) are derivedfrom the placebo effect as opposed tointervention.…We have all been endowed withan innate healing ability that has been with ussince the evolution of our species….”

“Genes (good or bad) + bad attitude +bad lifestyle behaviors = bad news.

Genes (good or bad) + good attitude +good lifestyle behaviors = good news.

Your genes don’t have to be yourdestiny!”

Chapter Endnotes

1 Physiology of Sport and Exercise, by Dr. DavidCostill and Jack Wilmore.

2 The Central Intelligence Agency’s World Factbookreports that the 2008 U.S. overall life expectancy atbirth is 78 (75 for males; 81 for females).

3 The 2008 American Heart Association “HeartDisease and Stroke Statistics,” available fordownload at americanheart.org, reported that in2004, 869,000 deaths were attributed to heartdisease and 550,000 to cancer. 2005 CDC statsindicate the percentage references, but recentheadlines suggest cancer has surpassed heartdisease as the number one killer.cdc.gov/nchs/data/nvsr/nvsr56/nvsr56_10.pdf

CHAPTER 1

The Ten Primal Blueprint Laws

(“Commandments” Was Already Taken)

In This Chapter

I introduce the ʺre:evolutionaryʺ premise thatwe should model our diet, exercise, and lifestylebehaviors after our primal ancestors from10,000 years ago, adapting them strategicallyto the realities of high-tech modern life. Theinexorable technological progress of civilizationhas led us ever farther astray from the dietaryhabits and active, stress-balanced lifestyles thatallowed our ancestors to prevail under the harshcompetitive circumstances of evolution.However, we are genetically identical (in virtuallyall respects relevant to human health) to ourhunter-gatherer ancestors, owing to the fact thatevolution ground to a halt when the majorselection pressures of starvation and predatordanger (eat or get eaten!) were eliminated.Thus, we can achieve effortless weight loss,vibrant health, and boundless energy by livingaccording to the Primal Blueprint.

Genes are more than just the largelyinalterable inherited traits that we typicallyassociate the term with. They are the trafficcops that direct the function of all the cells inyour body, at all times. The central premise of

this book is that your genes donʹt have to beyour destiny, that you can ʺreprogramʺ them withhealthy lifestyle behaviors and thereby makeeven strong genetic predispositions to disease,excess body fat, and other adverse healthconditions irrelevant.

The 10 Primal Blueprint laws are:

1. Eat Lots of Plants and Animals2. Avoid Poisonous Things3. Move Frequently at a Slow Pace4. Lift Heavy Things5. Sprint Once in a While6. Get Adequate Sleep7. Play8. Get Adequate Sunlight9. Avoid Stupid Mistakes10. Use Your Brain

Nothing in biology makes sense except in thelight of evolution.

—Theodosius Dobzhansky

The quote by Dobzhansky was also the title of afamous 1973 essay in which the noted evolutionarybiologist and devout Russian Orthodox Christianacknowledged that, whether or not you believed inthe existence of a higher power, you could not begin

to understand even the simplest concepts in biologyunless you understood how evolution had worked toshape and differentiate the genes of every singleone of the several million species on the planet.

Within the past hundred years, tens of thousandsof anthropologists, evolutionary biologists,paleontologists, epigeneticists, and other scientistshave worked diligently to piece together a fairlydetailed interpretation of the environmental andbehavioral factors that directly influenced ourdevelopment as a species. As a result, we now havea very good picture of the conditions under which weemerged as Homo sapiens.

Some seven million years ago, hominids (ourprehuman ancestors) split from apes and branchedout into various new species. Then, about two millionyears ago, the humanlike species Homo erectusbegan to take charge of the food chain with theirlarge brains, upright stature, skilled use of tools andfire, and organized hunter-gatherer societies. Overtime, Homo erectus branched into various speciesand subspecies (Homo neanderthaensis , Homohabilis, Homo sapiens, and others). Mostresearchers believe that the modern Homo sapiensspecies evolved in Africa between 200,000 and100,000 years ago, prevailing over all other Homoerectus subspecies. Then, about 60,000 years ago,a small number of modern humans left Africa andbegan their great migration across the planet.Recent archaeological findings strongly support this“out of Africa”1 theory: that the entire humanpopulation of the planet, amazingly, can trace theirorigins to a small pool of intrepid Homo sapiens in

Africa. There were only an estimated 2,000 to 5,000African humans at that time, and some scientistsbelieve that only about 150 people crossed the RedSea to begin the migration. Talk about six degreesof separation! “Are We Not Men? We Are Devo!” (Devo albumcover, 1978)

I hope you are sitting down to absorb one of themost critical—and quite possibly mind-blowing—tenets of the Primal Blueprint:

Our primal ancestors were likely strongerand healthier than we are today.

“How can this be?” you ask. It’s all about survivalof the fittest. The human body is the miraculous resultof millions of years of painstaking design byevolution. Through natural selection involvingcountless small genetic mutations and adaptationsin response to a hostile environment, our ancestorswere able to prevail over unimaginably difficultconditions and opponents and populate all cornersof the earth.

Many anthropologists suggest that the humanspecies reached its evolutionary pinnacle (in termsof average muscularity, bone density, and brain size)about 10,000 years ago. After that, we started totake it easy and get soft. Our physical decline was anatural consequence of a couple of things. First, wehad already spent thousands of generationsleveraging our increasingly proficient brain functionto manipulate and tame the natural environment (withtools, weapons, fire, and shelter) to our advantage.

The second factor was perhaps the most significantlifestyle change in the history of humanity: thegradual advent of agriculture. When humans beganto domesticate and harvest wheat, rice, corn, andother crops as well as livestock (this happenedindependently around the globe, beginning about10,000 years ago in the Mediterranean FertileCrescent; North America was one of the last areasto adopt agriculture, about 4,500 years ago),2 theability to store food, divide and specialize labor, andlive in close civilized quarters eliminated the mainselection pressures that had driven human evolutionfor two million years—the threats of starvation andpredator danger captured in the familiar termsurvival of the fittest.

“The development of agriculture andcivilization caused humans to become smallerand sicker, leading to a dramatic decline in life

expectancy. ”

When humans no longer faced these constantselection pressures, evolution essentially ground to ahalt in conjunction with the flourishing of civilization.Consequently, many researchers assert that todaywe are genetically identical to our primal ancestors(at least for our purposes here, relating to humanhealth; I’ll explain more later and also in the PrimalBlueprint Q&A appendix at MarksDailyApple.com).This idea that human DNA—the genetic “recipe” forbuilding a healthy, lean, thriving human that residesin each of our 60 trillion cells—is almost exactly thesame today as it was 10,000 years ago has beenmost notably promoted by the work of Dr. Boyd

Eaton, chief anthropologist at Emory University inAtlanta and author of The Paleolithic Prescription,and the late James V. Neel, founder of the Universityof Michigan’s Department of Genetics, andsupported by hundreds of other leadinganthropologists, evolutionary biologists, and geneticresearchers.

While our primal ancestors made the most of theirgenes (remember, they had no choice; thealternative was to starve or become some othercreature’s dinner!), we have fallen far short. Thedevelopment of agriculture and civilization causedhumans to become smaller (including our brain size)and sicker (originally due to contagious diseasesand other repercussions of civilization). Today, ourinferior diet, exercise and lifestyle behaviors arewhat diminish our quality and span of life.

Human life expectancy 10,000 years ago wasabout 33 years. While not too impressive by 21st-century standards, primal man actually lived longerthan his civilized successors all the way into the early20th century! Average life expectancy reached a lowof 18 during the Bronze Age (~3300-1200 B.C.,Ancient Egypt, etc.), rose only slightly to a range of20-30 through Classical Greek (~500-300 B.C.)times, the Roman Empire (~0-500 A.D.), and theMiddle Ages (~700-1500), and was still onlybetween 30 and 40 as late as the early 20th Century.Around that time, medical advancements(antibiotics, hospital and community sanitation,decreased infant mortality rates, etc.) helped lifeexpectancy skyrocket.

What’s more, fossil records show that primalhumans who could steer clear of fatal misfortune

could enjoy long lives of excellent health and fitness(that’s cool for us; for them it was a necessity).Remarkably, some could live to be as old as 94!3Among present-day hunter-gatherers (e.g., Ache,Hadza, Hiwi, and !Kung—groups that have almostno modern conveniences or medical care) it is notuncommon to see strong, healthy folks living well intotheir 80s. More than a quarter of the Ache people ofParaguay make it to 70. Moreover, 73 percent ofAche adults die from accidents and only 17 percentfrom illness. Think about the extraordinaryimplications of hunter-gatherer longevity: with nomedications or medical care of any kind, a massivelifelong struggle for food, clothing, and sheltercompletely devoid of any modern comforts, primalhumans (and modern humans living primally) can stilllive to what even us softies consider old age.Obviously, they’re doing a lot of things right!

“The human species reached its evolutionarypinnacle about 10,000 years ago. After that, we

started to take it easy and get soft.… Hence,the Ultimate Human award goes to Grok, mynickname for the prototypical preagricultural

human being. ”

Of course, the civilization-driven decline in lifeexpectancy didn’t matter in a pure evolutionarycontext. As long as civilized humans made it toreproductive age and had children, they could passtheir genes along to the next generation withoutpenalty. No one will argue that moving beyondsurvival of the fittest is a bad thing, but the soberreality is that today’s technological age is enjoyed by

the fattest, laziest humans in the history of humanity.Hence, the Ultimate Human award goes to Grok, mynickname for the prototypical preagricultural humanbeing. Grok4 is the central character of both thisbook and my blog. He’s a lean, strong, healthy,character whom you will grow to love.

Unlike Grok, who ruled the planet with little morethan a spear and a thatched hut in his portfolio, eventhe most impoverished humans of the last severalthousand years, extending up to the present day’sThird World inhabitants, have not really “competed”genetically. The presence of the most rudimentarymodern influences, such as grain consumption, foodstorage, permanent shelters, and basic firearms andother weapons, all suppress the true Darwiniansurvival of the fittest playing field that allowed Grok tothrive. Sure, being a math whiz or a natural athletemay significantly influence your path through life andgive you a competitive edge in pursuits to which youare inclined, but these genetic attributes no longerprovide a survival advantage in the evolutionarysense. Tour de France legend Lance Armstrong hasa genetically superior cardiovascular system, but hecould have easily cruised through life as a candy-chomping, video-gaming fat kid and still havereproduced successfully (although he would havehad much less chance of hooking up withsupermodels and movie stars...) due to lack ofselection pressure for human endurance in themodern world.

In fact, considering all the comforts and medicaladvancements of modern life, we could easily arguethat we currently exist in a state of devolution. Forthe most part, this is great (many of us have suffered

illnesses or traumas over the course of our lives thatwould have killed us a century ago, let alone 1,000 or10,000 years ago). However, we must be vigilant notto let the advantages of modern life compromise ourhealth (e.g., hitting the pharmacy instead of the gymto address your back pain).

The virtual halting of evolution means that eachand every human living today is still subject to thesame evolutionary-based laws for healthy living thatdrove the original design process of Grok. Thechallenge is in applying the Primal Blueprint laws tomodern life. How do we leverage the lessons andbenefits of natural selection against the pressures ofa complex modern society bent on promotingconsumerism and quick fixes over the pursuit ofhealth? How do we reprogram our ancient genes torecapture excellent health? We simply have to askourselves, “What would Grok do?”

A SNiPpet About Evolution

Contrary to the Primal Blueprintassumptions, you might have read articlessuggesting that humans are continuing toevolve. It appears from all the research that, yes,based on sheer population numbers and culturalinterbreeding, there have been far more randommutations (what scientists call genetic drift) inthe human race over the past several thousandyears than in equivalent years prior. Almost allof these minor differences (adult lactosetolerance in direct descendants of herdersbeing one arguable exception) have had noimpact on the basic ways we all metabolize

food, respond to exercise, or otherwise dealwith challenges of our environment. Obviously,when any animal population goes from a millionworldwide 10,000 years ago to six and a halfbillion as we have today, the range of smallnonlethal genetic differences will be significant.However, these differences are largely anartifact of an exploding population—not ofnatural selection or functional adaptations.

In fact, there are now thousands ofdocumented traceable single nucleotidepolymorphisms—SNPs (pronounced ʺsnipsʺ)—proving how ʺdifferentʺ we all are. SNPs are likeminor spelling errors within the writteninstructions (nucleotides) of genes that quiteoften have little or no effect on the final proteinproduct for which the gene encodes. But themere existence of all those differences withinour vast population doesnʹt mean we areʺevolvingʺ in the sense of moving in a betterdirection vis-à-vis either health or naturalselection.

Part of what we are dealing with here is asemantic issue: how is the term evolved bestused in the context of the Primal Blueprint? Onthe one hand, evolution can mean “the changesseen in the inherited traits from one generationto the next”—pretty simple. On the other hand,most anthropologists discuss evolution in themore Darwinian context of “favorable heritabletraits that become more common in successivegenerations of a population while unfavorabletraits are selected out.” I look at evolution interms of how natural selection acted on our

ancestors to favor the strong and healthy andweed out the sick, weak, or unfit. But asmentioned earlier, when you remove the primaryselection pressures (with unlimited calories,shelter, vaccines, and antibiotics), suddenlyanyone who can reach puberty and procreatehas “evolved” successfully, even if later yearsare full of discomforts and disease. This isimportant, for it means that any and almost allnonfatal products of random mutation or geneticdrift (i.e., SNPs) are incorporated into thegenome without penalty—and passed on to thenext generation.

Many of the recent reports on so-calledaccelerated evolution suggest that more harmfulSNPs than beneficial ones are appearing. As aresult, we have a litany of documented SNPsthat predict greater risk for certain diseases.You can even spend $3,000 and have a test thatidentifies many of your risky SNPs. But havingthese slight genetic “misspellings” doesn’tguarantee that the possessor will get aparticular disease. All that happens is that thepossibility increases somewhat that if you don’tplay your cards right, you might develop thecondition. Worse yet, some geneticists havesuggested recently that your lifestyle behaviorscould adversely affect future generations (e.g.,transferring a predisposition for obesity to youroffspring thanks to a maladaptive grain-baseddiet).

I suppose one could argue that we are in amidadaptation phase in our evolution towardwithstanding processed carbohydrate intake or

inactivity. However, because we haven’t fullyadapted, we still suffer from the ill effects (somepeople are affected far more than others, but allare affected negatively in some way).Presumably, we could wait another thousandgenerations to see if we fully adapt tooveremphasizing sugars and grains, but I don’twish to be sick and fat in the meanwhile. I say,when in doubt, adhere to the same type of dietand lifestyle (environment) that surrounded theoriginal design process of Grok—the PrimalBlueprint!

You Have to Fit Your Genes to Fit intoYour Jeans

In order to begin to understand the concept ofreprogramming your genes, it will help to understandwhat they actually are and how they work. Each ofyour 50 or 60 trillion cells contains a nucleus with acomplete set of DNA instructions divided into handysubsets called genes. There are approximately20,000 different genes located on the long strands ofDNA in each cell. These DNA strands are furtherorganized into 23 pairs of chromosomes with whichyou may be familiar. In any given cell, only a smallfraction of the total number of genes is activelyinvolved in carrying out the main “business” of thatparticular type of cell. Depending on environmentalsignals, genes trigger the manufacture of certainspecific proteins and enzymes to perform thevarious tasks required of them. For example, thebeta cells in your pancreas manufacture insulin butdon’t grow bigger when you lift weights, and livercells can synthesize nutrients, but they don’t grownew bone tissue. And yet each cell has the entire“recipe” for a human residing on the DNA.

“ Genes don’t know—or care—whether theseenvironmental signals promote or

compromise promote or compromise yourhealth; they simply react to each stimulus in

an effort to promote your immediate survival.”

Perhaps the most important thing to understand isthat genes are not self-determining. They do not turn

on or off by themselves but do so only in response tosignals they receive from their immediateenvironment. It’s as if they are programmed by theenvironment to respond accordingly. As we begin totalk about reprogramming your genes, you will beginto understand the power you have to influencecertain genes to turn on and others to turn off.

Genes actively control cell function all the time, sothe overall health and survival of your body isprimarily dependent on which genes get turned on oroff in response to their immediate environment.Genes don’t know—or care—whether theseenvironmental signals promote or compromise yourlong-term health; they simply react to each stimulusin an effort to sustain your short-term survival, as theyhave been designed to do by evolution and moldedby the precise behaviors of our ancestors. Sprint orlift weights, and the biochemical “by-products” fromthat specific activity turn on certain genes that repairand strengthen the exercised muscle. Do too muchexercise, and other genes promote excessiveproduction of catabolic hormones, leading toprolonged inflammation and hindered recovery. Anallergic reaction represents your body’s(misdirected) genetic response to a perceivedairborne or ingested threat. An autoimmune diseaseis often a genetic overreaction of that same systemcaused by unfamiliar foods (see Chapter 5). Type 2diabetes typically develops after prolonged periodswhen your genes are trying to protect you from thedangers of eating too many carbohydrates.

In a profound example our genes’ ability to switchon and off, researchers studying the link betweensmoking and lung cancer have discovered that

tobacco smoking causes hypermethylation (acomplete or partial deactivation) of a single geneknown as MTHFR. Turning off MTHFR triggers anopposite effect—hypomethylation (systemicdysfunction)—in many other genes, setting the stagefor further cancer development.

The idea that the environment influences whethergenes are turned on or off is not a new one. In 1942geneticist and evolutionary biologist C. H.Waddington first coined the term epigenetics todescribe how genes might interact with theirsurroundings to create a unique individual. Today thestudy of epigenetics is one of the fastest growingsubdisciplines of genetics. Moreover, theburgeoning field of nutrigenomics has identifiedhundreds of ways that nutrients (foods orsupplements) impact gene expression. You may befamiliar with the direct influence folic acid has onreducing neural tube birth defects, which is why allpregnant women are advised to take supplementalfolic acid. This is but one small example of thepowerful influence diet can have on reprogramminggenes.

An Australian study suggested that human genesare adversely affected by sugar ingestion for twoweeks (genetic controls designed to protect thebody against diabetes and heart disease areswitched off as an acute reaction to eating sugar)and that prolonged poor eating can cause geneticdamage that can potentially be passed throughblood-lines! On an even grander scale, researchshows that certain cells within the body calledmesenchymal stem cells can become bone cells, fatcells, muscle cells, or even cancer cells in adults,

depending upon the environmental signals theyreceive.

Clearly, your lifestyle behaviors can either destroyor support many aspects of your health and can oftenbe far more relevant than inherited predispositionsto allergies, diabetes, or even more seriousconditions. Not to make light of the seriousgenetically influenced health challenges that manyface over their lifetimes, I would argue that we are allpredisposed to heart disease, cancer, arthritis, andtoday’s other leading lifestyle-related healthproblems if we mismanage our genes with the wrongdiet, exercise, and myriad other lifestyle behaviors.

Obviously, you cannot grow your kids seven feettall simply by feeding them healthy food and makingsure they get plenty of sleep; we all have profoundlimitations in how our genes can express our uniqueindividual potential. For confirmation, just take a lookat the physical marvels in the Olympic 100 meterdash or on an NFL or NBA roster, collections of themost physically gifted athletes on the planet. Theseathletes might be one in a million genetically, buttheir specific behaviors have resulted in optimalgene expression. The choices they have made—thefoods they’ve eaten, how they’ve trained, even howthey’ve thought—have all helped them make themost of their natural-born talents to rise to the top ofvery competitive arenas. This is all you ought to beconcerned with—making the most of your owngenetic recipe to enjoy a long life of excellent healthand peak performance through the 10 PrimalBlueprint laws.

The chapters that follow will explore in great detail

the rationale, benefits, and practical suggestions forliving according to the 10 simple Primal Blueprintlaws. These laws represent the specific behaviorsthat led directly (shaped by two million years ofevolution) to the genetic recipe for a healthy, lean, fit,happy human being. Almost nothing has changed inthis recipe since preagricultural times—except theway we have unwittingly chosen to program ourgenes for less-than-optimal health. By understandinghow these behavioral laws shaped our genome, wecan reprogram our genes to express themselves in adirection of health. And when I say simple laws, Ireally mean it. If you read just this following sectionand never opened the book again, you’d have all theinformation you need to live a long, healthy, disease-free life. Here then is a brief description of the lawsof living 10,000 years ago and a quick primer onhow to adapt them to a healthy 21st-century lifestyle.

“ We are all predisposed to disease if wemismanage our genes.”

Primal Blueprint Law #1: Eat Lots ofPlants and Animals

Plants and animals encompass everything ourancestors ate (from a huge list of individual foods) toget the protein, fats, carbohydrates, vitamins,minerals, antioxidants, phenols, fiber, water, andother nutrients necessary to sustain life, increasebrain size, improve physical fitness, and supportimmune function. Ironically, the primal human dietdiffers greatly from what Conventional Wisdomrecommends. Because the various diet campspassionately argue conflicting positions to aconfused public, it’s essential to reflect on howprofoundly important and logically sound it is tomodel our diets after the diets of our ancestors,whose bodies evolved to survive, reproduce, andthrive on these foods. Talk about a lengthy andseverely scrutinized (as in, “life or death”) studyprotocol!

Primal humans across the globe ate widely varieddiets due to environmental circumstances, such asclimate, geography, seasons, and activity level.Notably, they also ate sporadically—mostly due tothe lack of consistent availability of food (not a bigissue in the developed world these days, eh?).Consequently, we became well adapted to store

caloric energy (in the form of body fat, along with alittle bit of muscle and liver glycogen) and burn itwhen dietary calories were scarce. You may bedisturbed out about possessing the genetic trait tostore extra food calories efficiently as fat. However,by simply eating the right kinds of foods, you canleverage this bank account “savings and withdrawal”mechanism to your advantage—maintaining idealbody fat levels and stabilizing daily appetite andenergy levels. Hint: it’s all about moderating yourinsulin production.

Today similar principles apply for healthy eating.Focus on quality sources of a nimal protein (organic,free-range, or wild sources of meat, fowl, and fish),an a ssortment of colorful vegetables and fresh fruits,and healthy sources of fat (nuts, seeds, theirderivative butters, certain oils, avocados, etc.).Realize that a significant amount of ConventionalWisdom about healthy eating is marketing fodderthat grossly distorts the fundamental truth thathumans thrive on natural plant and animal foods orthat relies on gimmicks to support dogma ofquestionable validity. For example, eating atparticular intervals (three squares or six small mealsa day), combining food types at meals, severelyrestricting certain nutrients, following purification or

detox diets, getting colon cleanses, replacing mealswith processed formulas, striving for specific calorieratios, aligning food choices with your blood-type, orkeeping score of your portions and weekly treatallowances are all gimmicks that have no credibilityin the context of evolutionary biology.

Furthermore, regimented programs are virtuallyimpossible to enjoy and stick to over the long term,because they run counter to human nature. Wehumans thrive on eating an ever-changing variety ofnatural foods that satisfy and nourish us, in times andamounts that fluctuate according to moods,environmental circumstances, activity level, andmany other factors. I suggest you enjoy eating asone of the pleasures of life and reject everythingyou’ve ever heard mandating when and how muchyou should eat. Instead, eat when you are hungry andfinish when you feel satisfied. Realize that naturalfoods are intrinsically the most delicious, becausethey satisfy your cravings and distinct tastes,stabilize mood and energy levels, and promotehealth and well-being.

Primal Blueprint Law #2: AvoidPoisonous Things

The ability of humans to exploit almost everycorner of this earth was partly predicated onconsuming vastly different types of plant and animallife. Primal humans developed a keen sense of smelland taste, along with liver, kidney, and stomachfunction, to adapt to new food sources and avoidsuccumbing to poisonous plants that theyencountered routinely when foraging and settlingnew areas. For example, the reason we have asweet tooth today is probably an evolved responseto an almost universal truth in the plant world thatanything that tastes sweet is safe to eat.

While we have little risk of ingesting poisonousplants on walkabouts today, the number of toxicagents in our food supply is worse than ever. Bytoxic I mean human-made products that are foreign

to your genes and disturb the normal, healthyfunction of your body when ingested. The bigoffenders, including sugars and sodas, chemicallyaltered fats, and heavily processed, packaged, fried,and preserved foods, are obvious.

What’s less accepted and therefore moreinsidious as a dietary “poison” are processed grains(wheat and flour products, such as bread, pasta,crackers, snack foods, baked goods, etc., as well asrice, corn, cereals, etc.). You heard right—thesestaples of diets across the globe are generallyinappropriate for human consumption for the simplereason that our digestive systems (and our genes)have not had ample time to adapt to both theunfamiliar protein structure of grains and theexcessive carbohydrate load of all forms ofcultivated grains, including even whole grains.Essentially, the advent of grains and civilization haseliminated the main thing that’s made humanshealthy: selection pressure to reach reproductiveage—and to care for ourselves, and others, beyond!

Ingesting grains and other processedcarbohydrates causes blood glucose levels to spike(both simple and complex carbs get converted intoglucose—at differing rates—once they enter thebody; we’ll use the accurate term blood glucose toconvey what many call blood sugar). This spike is ashock to our primal genes, which are accustomed tonatural, slower-burning foods. Your pancreascompensates for this excess of glucose in thebloodstream (too much glucose is toxic to the body—hence the importance of timely insulin shots fordiabetics) by secreting excessive levels of insulin.While insulin is an important hormone that delivers

nutrients to muscle, liver, and fat cells for storage,excessive insulin released in the bloodstreamcauses glucose to be removed so rapidly andeffectively that it can result in a “sugar crash”: mentaland physical lethargy and (because the brain reliesheavily on glucose to fuel it) a strong craving forquick replacement energy in the form of more high-carbohydrate food. This leads to a vicious cycle ofanother ill-advised meal, another excessive insulinresponse, and another corresponding blood glucosedecline.

Because insulin’s job is to transport nutrients outof the bloodstream and into the muscle, liver, and fatcell storage depots, its excessive presence in thebloodstream inhibits the release of stored body fatfor use as energy. Insulin’s counterregulatoryhormone, glucagon, accesses carbs, protein, and fatfrom your body’s storage depots (muscle, liver, fatcells) and delivers them into the bloodstream for useas energy. When insulin is high, glucagon is low. Youdon’t have fuel in your bloodstream, so your brainsays, “Eat now! And make it something sweet so wecan burn it immediately!” Unfortunately, themobilization of stored body fat has been humans’preferred energy source (and weight-control device)for a couple of million years. It’s as simple as this:you cannot reduce body fat on a diet that stimulatesexcessive—or even moderately excessive—levels ofinsulin production. Period.

“ The mobilization of stored body fat has beenour preferred energy source (and weight-

control device) for a couple of million years. It’sas simple as this: you cannot reduce body fat

on a diet that stimulates excessive levels ofinsulin production.”

Beyond the weight-loss frustrations, overstressingyour insulin response system over years anddecades can lead directly to devastating generalsystem failure in the form of type 2 diabetes, obesity,cardiovascular disease (thanks to vascularinflammation, peripheral oxidative damage, andother insulin-related troubles we will learn moreabout later), and diet-related cancers. Chapter 5 willexplain in detail that even whole grains (brown rice,whole wheat bread, etc.) are not particularly healthy,because they still trigger excessive insulinproduction and can interfere with mineral absorptionas well as displace the far more nutritious plants andanimals from being the caloric emphasis of yourdiet.

Primal Blueprint Law #3: MoveFrequently at a Slow Pace

Grok spent several hours each day moving aboutat what today’s exercise physiologists mightdescribe as a very low-level aerobic pace. Hehunted, gathered, foraged, wandered, scouted,migrated, climbed, and crawled. This low-levelactivity prompted his genes to build a strongercapillary (blood vessel) network to provide oxygenand fuel to each muscle cell and readily convertstored fat into energy (fat is the main fuel used forlow-level aerobic activity). His daily movement alsohelped develop strong bones, joints, and connectivetissue. What Grok did not do was deplete his energyand muscle glycogen supply with sustained effortsthat were even moderately taxing. Thiscounterintuitive behavior could have left himvulnerable to a predator, starvation, or some othermisfortune.

Today most of us either are too sedentary orconduct workouts that are too stressful andmisaligned with our primal genetic requirements foroptimum health. The exercise gospel for decadeshas been to pursue a consistent routine of aerobicexercise (jogging, cycling, cardio machines, groupclasses, or any other sustained effort), supposedlyleading to more energy, better health, and weightcontrol. However, too many lengthy workouts atelevated heart rates (between 75 percent and 95percent of maximum) can put you at risk ofexhaustion, burnout, injury, and illness. The high-carbohydrate diet required to perform theseworkouts day-in and day-out only adds to theproblem. At the extreme—such as with theovertrained marathon runner or ironman triathlete—acommitment to fitness can actually accelerate theaging process.

Overexercising is a common scenario when youconsider how our active population has such strongfocus, dedication, and willpower to push throughsigns of fatigue. Our bodies are simply not adaptedto benefit from chronic aerobic exercise at intense oreven mildly uncomfortable heart rates nor to slogthrough exhausting circuits of resistance machinesseveral days a week. The mild to severe difficulty ofthese Chronic Cardio or strength workouts overtaxesthe stress response (commonly referred to as thefight-or-flight response) in your body. Here, yourpituitary gland tells your adrenal glands to releasecortisol into your bloodstream. Cortisol is a powerfulstress hormone that is critical to a variety of physicalfunctions and energy production. The spike ofcortisol in the bloodstream from a stressful event

increases respiration, heart rate, blood circulation,and mental focus and even converts muscle tissueinto glucose for quick energy. This is a greatexample of how we abuse a system that wasgenetically designed to respond to emergencies,such as Grok facing a predator.

Even today the fight-or-flight response is highlydesirable and effective in the face of true danger orpeak performance stimulus, such as a modernOlympic athlete crouching in the starting blocks or anemergency worker summoning superhuman strengthfor a rescue effort. Unfortunately, when the stressresponse is triggered repeatedly (by the constanthectic pace of modern life coupled with workoutsthat are too long, too difficult, or too frequent), youradrenal glands can so overproduce cortisol that theyeventually become fatigued and release less-than-normal levels of cortisol and other hormones criticalto many aspects of health. Thyroid hormones andtestosterone also decrease from prolonged stress,resulting in a decline in energy levels, loss of leanmuscle tissue, a suppressed immune system, andthe general condition best described as burnout.

The uplifting—but actually catabolic (“breakdown”)—effect of cortisol in the bloodstream is the reasonmany people feel fantastic for about four to eightweeks following a severe exercise and dietprogram. Initially buoyed by the short-termperformance-enhancing effect of high cortisol levels,they will typically crash and burn when the adrenalsbecome exhausted by unrelenting stress. This“cortisol story” is an extremely important factor inbalancing fitness with health (no, they are not thesame!) and enjoying a long, disease-free life. I

discuss the subject in further detail in many areas ofthe book and also in the Q&A atMarksDailyApple.com.

Regarding weight-loss goals, the notion of burningcalories through chronic exercise to lose weight hasproven to be flawed. Overexercising increases yourappetite, particularly for quick energy carbs toaddress your chronic depletion of stored energy.This pattern of stressful exercise and extra eatingresults in a body fat stalemate—not a good return oninvestment for all that hard work!

What our genes truly crave is frequent movementat a slow, comfortable pace: walking, hiking, easycycling, or other light aerobic activities with a heartrate range of 55 percent to no more than 75 percentof maximum. These efforts are far less taxing thanthe typical huffing and puffing, struggling andsuffering exertion level that we’ve been conditionedto think leads to fitness. Find ways every day tomove more often—walking (even across parkinglots, instead of cruising for a close space; take thestairs instead of the elevator—it all adds up over alifetime!), hiking, swimming, easy cycling, or anythingelse that moderately elevates heart rate. Strive toaccumulate two to five hours per week of low-levelexercise. More is better as long as you have the timeand can resist the temptation to “go hard.” Ifpossible, make an effort to go barefoot frequently todevelop natural balance, flexibility, and leg strength.

Primal Blueprint Law #4: Lift HeavyThings

Grok’s life demanded frequent bursts of intensephysical effort—returning gathered items (firewood,shelter supplies, tool material, and animalcarcasses) to camp, climbing rocks and trees toscout and forage, and arranging boulders and logsto build shelter. The biochemical signals triggered bythese brief but intense muscle contractionsprompted improvements and adaptations in muscletone, size, and power.

Today, following a strength-training programfeaturing natural, total-body movements (squatting,lunging, push-ups, pull-ups, etc.) helps you developand maintain lean muscle mass, increasemetabolism to maintain low levels of body fat,increase bone density, prevent injuries, and enjoybalanced hormone and blood glucose levels. Anapproach of short-duration (always under an hour,

but often lasting only 10-30 minutes), high-intensityworkouts—conducted fairly regularly but withoutexcessive regimentation (always aligned with yourenergy levels)—will produce superior results to aroutine of going to the gym too often for workoutsthat last too long. The latter is a recipe for fatigueand undesirable gene expression. You can enjoyextraordinary benefits doing as little as two focused,intense 25-minute sessions per week, with minimalrisk of overtraining or mental burnout.

Primal Blueprint Law #5: Sprint Once in aWhile

In a primal world where danger lurked aroundevery corner, Grok’s ability to run was a strongindicator of whether he would live long enough topass those superior genes down to the nextgeneration. Whether he was dashing off to avoid acharging herd of mastodons or running down smallgame for dinner, Grok’s occasional sprints triggeredgene expression within fast twitch muscle thatenabled him to sprint a little faster the next time. Thatwhich didn’t kill Grok made him stronger. Take that,Nietzsche!

Today occasional maximum effort sprints helpincrease energy levels, improve athleticperformance, and minimize the effects of aging bypromoting the release of testosterone and humangrowth hormone (these are beneficial for women aswell as men). Once a week (or more frequently if you

are an experienced athlete), when energy andmotivation levels are high, choose a simple, briefsession and go all out! Examples include sprints onhills, grass, or beach; plyometric drills; and intervalson a stationary bike. We’ll detail many other optionsin Chapter 6.

Primal Blueprint Law #6: Get AdequateSleep

Our ancestors’ activity and sleep patterns wereshaped by sunrise and sunset. Days started early(they actually caught the worm…and ate it!), andafter the sun went down, it was safer to huddletogether and rest. Furthermore, hunter-gatherersrequired plenty of downtime to repair and rejuvenatefrom their active lifestyles. Studies of modern hunter-gatherers suggest it wasn’t always an uninterruptedeight hours either. It’s likely that Grok slept togetherwith his family or a small tribe, sharing a night watchfor predators and tending to the needs of cryingbabies. The occasional afternoon nap was alsoavailable when the urge hit, with no guilt about whatelse he should really be doing.

Today, with life exponentially more hectic andstressful than at any time in human history, adequatesleep and restoration are widely neglected. The

causes are modern distractions including digitalentertainment, ingestible toxins (e.g., sugar, alcohol,and prescription and over-the-counter medications),and, of course, the ubiquitous alarm clock. It’s criticalto create calm, relaxing transitions into bedtime andthen obtain sufficient hours of sleep such that youwake up naturally (no alarm, except occasionalspecial circumstances) refreshed and energized.

Adequate sleep helps the immune system functionoptimally and promotes release of the key hormonesthat enhance brain and endocrine function. Go tosleep at the same time each night after a calm,deliberate wind down—no television, heavyexercise, big meals, or other high stimulation beforebed. Your sleep requirements will vary according tolifestyle circumstances (and, of course, sometimesyou have to compromise perfect sleep… you can’tdelay an airplane flight if you miss your alarm). Don’tbe afraid to take naps when your afternoon energylevels lull. The world will not miss you while you graba few quick winks, and you will refresh the optimumbalance of brain chemicals to increase productivitywhen you get back at it.

Primal Blueprint Law #7: Play

Our ancestors spent hours every day involved insocial interaction not related to their core “careers”of securing food and shelter and caring for theiryoung. Studies of modern hunter-gatherers, such asthe !Kung Bushmen of the Kalahari Desert in Africa,reveal that they generally work far fewer hours andhave more leisure time than the average 40-hour-plus modern worker. Anthropologist MarshallSahlins’s popular theory of the “original affluentsociety” argues that hunter-gatherers are able toachieve affluence (indeed a more literal definitionthan the consumerism-tainted one that we arefamiliar with) by desiring little and meeting thosedesires in daily life.

Once the day’s catch was complete or the roots,shoots, nuts, and berries had been gathered, it wastime for Grok to play. Youngsters would chase eachother around and wrestle, vying for a place higher upin the tribe’s social strata. Primal humans might alsohave practiced spear- or rock-throwing for accuracy,chased small animals just for sport, or spent relaxingtime hanging out and grooming each other. The neteffect of their play was to support family andintergenerational bonding, unwind from frequent life-threatening stress, and also keep their bodies

primed for the physical challenges of daily life.

Today play is a four-letter word. We still pickBlackberries in our spare time, but now they’re on aWeb site and they come with various calling planoptions and messaging features. The unrelentingstimulation of modern life, combined with theconsumerism mentality of the free market economy,makes play more important than ever—yet moredifficult to schedule. Take some time every day tounplug from the office or daily chores and have someunstructured fun. Particularly if you have children, youcan model that play is a lifetime endeavor—andlearn a few things from them while you’re at it!Besides being fun and socially redeeming, playoffers biochemical benefits in the form of endorphinsreleased into the bloodstream and provides ahealthy balance to the excessive mental strain andendless stimulation thrust upon us in the digital age.

Primal Blueprint Law #8: Get AdequateSunlight

Cavemen weren’t really men (or women) who livedtheir lives in caves all the time. They spent most ofthe day outdoors pursuing their various survivaltasks. Regular sun exposure allowed Grok tomanufacture plenty of vitamin D, which is critical tohealthy cell function. Adequate vitamin D is nearlyimpossible to obtain from diet alone, and we cannotmanufacture it without sufficient exposure to sunlight.

Today getting adequate sunlight—and hencevitamin D—is nowhere near a given, what with ourpenchant for spending much of our time in confinedspaces, s uch as cars, offices, and homes. Expertsbelieve a variety of serious health problems resultfrom this relatively abrupt change in human lifestyle(sound familiar?). Besides the critical vitamin Drequirement (while burning is certainly not healthy, a

slight tan indicates that you have adequate vitamin Dexposure), natural sunlight also has a powerfulmood-elevating effect, which can enhanceproductivity at work and comfort with interpersonalrelations.

Getting regular sunlight implies that you arespending time outdoors, appreciating open spaceand breathing fresh air. The net effect of taking timeto enjoy these positive environmental surroundings(perhaps during your daily moderate exercisesessions!) is an excellent stress-balancer to being inconfined spaces with artificial light and stale air.Your cells become truly energized on a biochemicallevel when you obtain regular doses of sunlight, freshair, and open space.

Primal Blueprint Law #9: Avoid StupidMistakes

Our ancestors required a keen sense ofobservation and self-preservation to avoid danger.They were always scanning, smelling, and listeningto their surroundings, ever aware of potential dangerand what immediate action they might need to take.Whether it was running from a saber-toothed tiger,dodging a falling rock, eluding a poisonous snake,or just avoiding a twisted ankle from a careless step,hypervigilance and risk management were premiumskills honed to perfection every day. Even a twistedknee or sprained ankle could spell death to anyonewho couldn’t run away from danger or effectively huntfood. It’s likely that stupid mistakes from brief,careless lapses in judgment were a strong factor indiminishing the life expectancy of our exceptionallyhealthy ancestors.

Today vicious tigers are not a life-threateningsafety concern, but we humans obliviously orcarelessly (can you say, “multitasking”?) find ways toinvite pain and suffering of a different nature into ourlives. Buckle your seat belt; don’t drink, text, orphone and drive; and be prepared and hypervigilantwhen you go backpacking in the wilderness,descend a steep hill on your 15-pound racing bike,or use a blowtorch, chain saw, or tile cutter. Devote alittle more attention and energy to risk managementin your daily choices so you can enjoy a long, happylife and pass your own superior genes to the nextgeneration

Primal Blueprint Law #10: Use Your Brain

One of the most important things that separateshumans from all other animals is intellectual ability.The rapid increase in the size of our brains over justa few thousand generations was the combined resultof optimum dietary choices (including high levels ofhealthy fat and protein—see Law #1) and acontinued reliance on complex thought—working thebrain out just like a muscle. The best proof of this isthe fact that hunter-gatherers all around the worlddeveloped language, tools, and superior huntingmethods independently.

While you might argue that we use our mindsplenty to navigate and make a buck in today’s world,the reality is that many of us are stuck in unfulfilling orrote jobs or are otherwise disconnected fromcontinued intellectual challenge and stimulation.Numerous studies of general intelligence qualitiesidentify curiosity as one of the most profound

markers and nurturers of intelligence. Opportunitiesfor intellectual stimulation are everywhere in daily life.Commit to some personal challenges, such aslearning a new language, playing a musicalinstrument, or taking an evening college class.Research indicates that risk of devastating mentalconditions including depression, dementia, andAlzheimer’s can be reduced by keeping your brainactive as well as your body.

Learn Them, Know Them, Live Them!

Law #1: Eat Lots of Plants and Animals.Enjoy the natural, satisfying foods that fueledtwo million years of human evolution.Law #2: Avoid Poisonous Things. Avoidprocessed foods (sugars, grains, andchemically altered fats) that are foreign to ourgenes and make us fat and sick.Law #3: Move Frequently at a Slow Pace.Enhance fat metabolism and avoid burnout bykeeping active but taking it easy.Law #4: Lift Heavy Things. Short, intensesessions of functional, full-body movementssupport muscle development and delay aging.Law #5: Sprint Once in a While. Occasionalall-out sprints trigger optimal gene expressionand beneficial hormone flow.Law #6: Get Adequate Sleep. Avoidexcessive digital stimulation and sync with yournatural circadian rhythm for optimal immune,brain, and endocrine function.Law #7: Play. Balance the stress of modernlife with some unstructured, physical fun!

Law #8: Get Adequate Sunlight. Don’t fearthe sun! Adequate sun exposure helpssynthesize vitamin D to ensure healthy cellularfunction.Law #9: Avoid Stupid Mistakes. Cultivatehypervigilance and risk management to avoidthe stupid mistakes that bring “avoidablesuffering” to modern humans.Law #10: Use Your Brain. Engage in creativeand stimulating activities to nurture your mentalhealth and overall well-being.

That’s It

Aside from—ahem—the reproductive act, Ichallenge you to name any other significant behaviorthat shaped our genes and today plays a critical rolein our health and well-being. Could it really be thissimple? Could the prevention of and cure for obesity,diabetes, heart disease, physical decline, mostcancers, and the general overstressed existence ofthe modern human be contained in a list of tenPrimal Blueprint laws? While you may be able tofind detractors to extract bits and pieces of thisblueprint and offer up a critical view, the premise isabsolutely unassailable: our genes are suited for ahunter-gatherer existence, because that is how weHomo sapiens have evolved and spent the greatmajority of our time on earth.

The same genes that can get the signal to turnagainst you to develop heart disease, diabetes,atherosclerosis, high blood pressure, highcholesterol, arthritis, and everything else on the list ofconditions that might afflict you and your loved onescan also be triggered to unlock your potential toenjoy more energy, a leaner, fitter body, a substantialslowing of the aging process, and a low risk ofillness, injury, and burnout. The secret is to do theright thing: follow lifestyle habits that promotedesirable gene expression and avoid those thatpromote negative outcomes.

That statement alone—to do the right thing—is norevelation. The revelation here is how easy, natural,and fun the lifestyle behaviors are that will help youbuild your ideal body. Now you can enjoy natural,

delicious, nutrient-dense foods that promote goodhealth and effortless weight management bymoderating insulin production. Now you havepermission to back off from uncomfortable workoutsand regimented schedules and instead enjoy anactive lifestyle with regular low-intensity aerobicmovement punctuated by occasional brief and veryintense efforts. You can even hang out in the sun andtake a nap in the name of health!

You will notice the benefits of the Primal Blueprintprogram in a matter of days, not weeks or months.Your genes are active all the time, either helping youbuild, regenerate, and maintain homeostasis orunintentionally tearing you down. It’s all based on theenvironmental signals you provide them: foodchoices, activity levels, and even your thoughts.Hence it is critical to understand the impact on yourgenes—and overall health—when you select whatfood to eat, workout to do, or pill to swallow.

“ When I wrote The Origin of the Species,and for some years afterwards, I could findlittle good evidence of the direct action ofthe environment; i.e., food, climate, etc.,independently of natural selection. Nowthere is a large body of evidence.

—Charles Darwin ”

Chapter Summary

1 . Grok: Survival of the fittest drove twomillion years of evolution to create the

ultimate human being…10,000 yearsago! Grok is the nickname for our primalhuman lifestyle role model, who wasstronger and healthier than us. Soonafter Grok’s time, the advent ofagriculture across the globe eliminatedthe main selection pressure on humans:starvation. With agriculture andcivilization making selection pressureirrelevant for thousands of years up to thepresent day, evolution ground to a halt,and we have gone soft as aconsequence. However, because ourDNA is virtually identical to Grok’s, wecan adapt his evolutionary-basedlifestyle behaviors into our 21 st-centurylifestyle to pursue optimum health. Theoverall functioning of your body isprimarily dependent on how your genesrespond to their immediate environment.The Primal Blueprint is an instructionmanual consisting of 10 simple behaviorlaws that trigger our genes to build ahealthy, energetic, happy, lean, strong,bright, productive modern human.

2 . Diet: Eat natural sources of plants andanimals and avoid processed foods(sugar products, grains, chemicallyaltered fats and other processed foods).Grains, while a global food staple longbelieved to be healthy, should beavoided because they stimulate anexcessive release of insulin and are farless nutritious than vegetables, fruit, nuts,

seeds, and animal foods. A dietemphasizing grains inhibits fatmetabolism, precludes us from eatingmore nutritious plant and animal foods,and also paves the way for seriousdisease.

3 . Exercise: Move frequently at a slowpace (walking, jogging, hiking), lift heavythings (regular strength-training sessionsthat are intense and brief), and conductoccasional all-out, short-duration sprintsto stimulate growth hormone release,build muscle, reduce fat, and delay theaging process.

4. Lifestyle: Get adequate sleep (restoresmuscles and rejuvenates the brain), findtime in your busy schedule forunstructured play (relieves stress andimproves emotional and mental well-being on a chemical level), get adequatesunlight (stimulates production ofimportant vitamin D and helps balancethe negative effects of spendingexcessive time confined indoors, avoidstupid mistakes by practicinghypervigilance and risk management fortoday’s hazards, and use your brain forcreative, passionate outlets to balancethe often repetitive or intellectually roteelements of your existence.

5 . Blueprint for Success: The PrimalBlueprint laws are simple and intuitive,unlike many elements of Conventional

Wisdom that suggest you have tostruggle and suffer to attain your fitnessand weight-loss goals. You will notice thebenefits of Primal Blueprint livingimmediately—more stable energy, betterimmune function, more enjoyable eatingand exercising—as your genes directyour cells to function optimally at everymoment.

Chapter Endnotes

1 Origin of ManThe “out of Africa” theory is also known as the

Recent Single-Origin Hypothesis (RSOH),Replacement Hypothesis, or Recent African Origin(RAO) model. The theory, originally proposed byCharles Darwin in his Descent of Man, modernizedby Christopher Stringer and Peter Andrews, andstrongly supported by recent studies of mitochondrialDNA, says that anatomically modern humansevolved solely in Africa between 200,000 (firstappearance of anatomically modern humans) and100,000 years ago, with members leaving Africa60,000 years ago and replacing all earlier humanpopulations, including Homo neanderthalensis andHomo erectus.

2 Origin of AgricultureDr. Jared Diamond, evolutionary biologist,

physiologist, and Pulitzer Prize-winning professor ofgeography at UCLA, is the author of Guns, Germsand Steel: The Fates of Human Societies, whichdiscusses the advent of agriculture and its effects oncivilization and human health. Chapter 5 of Guns,Germs and Steel details agriculture’s origin(including which crops were cultivated) in severallocations around the globe.

The Emergence of Agriculture by Bruce Smithdetails the great transition of humanity from a hunter-gatherer lifestyle to agriculture and thus civilization.Guns, Germs and Steel and Richard Manning’s

Against the Grain detail the negative aspects ofhumankind’s shift to agriculture, blaming it for large-scale disease, imperialism, colonialism, slavery, andan inexorable progression to global warfare. All thisthanks to the abuse of “free time” resulting from thespecialization of labor and the importance of power—over resources, humans, and geography—previously irrelevant in the largely egalitarian hunter-gatherer societies.

3 Primal Human Life SpanThe estimate of 94 years is from Dr. Richard G.

Cutler, molecular gerontologist and longevity expert,who has produced more than 100 papers on thesubject. Dr. Cutler was a research chemist at theGerontology Research Center at the NationalInstitute on Aging, National Institutes of Health for 19years. Dr. Cutler’s estimate of “maximum lifespanpotential” from Homo sapiens 15,000 years ago of94 is actually higher than the corresponding figureattached to modern humans of 91! The estimate isderived from laboratory analysis of skeletal material,with particular emphasis on the ratio of body weightto brain size. Other factors involved in makingaccurate life span calculations are age of sexualmaturation to life span ratio (a 5:1 ratio is commonamong humans) and rates of caloric intake andexpenditure.

4 GrokIn Chapter 2 we talk about Grok as the patriarch of

a primal family. However, in the interest of politicalcorrectness and ease of reading, you can view Grokas a not-necessarily gender-specific euphemism for

primal ancestor(s) whom we aspire to emulate inlifestyle behaviors. For example, “Grok never atesugar, and neither should you.”

CHAPTER 2

Grok and Korg

From Indigenous to Digital: One Giant Step(Backward) for Mankind

In This Chapter

We will examine the contrasting daily lives ofGrok and his primal family with their modern-day antithesis, the Korg family. No, not to seewho can travel 20 miles quicker (the Korgs’SUV beats Grok’s bare feet with a few hours tospare…although the story might be different if itwere a footrace!), but to examine the benefits ofadapting primal behaviors to the modern worldand the damage caused by living in conflict withour genetic predisposition to be fit, healthy, andhappy.

The extremely unhealthy saga of the Korgsmight seem embellished, but it’s actually astatistically accurate indicator of many lifestyletrends today: hectic schedules compromisingquality family time; processed foodsemphasized in place of natural foods;prescription drugs used in place of lifestylechange; digital entertainment replacing physicalactivity; and overly stressful exercise programsthat cause even the most devoted to fail withweight loss and fitness goals.

While the story is distressing, the good news

is that with some simple, enjoyable lifestylemodifications, the momentum can turnimmediately in the direction of better health(including freedom from dependence onprescription medications), higher energy,successful long-term weight loss, and a moreenjoyable life for you and your family.

A man’s health can be judged by which hetakes two at a time—pills or stairs.

—Joan Welsh

As we contrast a day in the life of our primal andmodern families, we must refrain from the commonknee-jerk rationalizations about the superiority oftoday’s technological world. While infant mortalityrates and death from tiger attacks are way down(notwithstanding that 2007 taunting incident at theSan Francisco Zoo), it is sobering—pardon the pun—to consider that motor vehicle accidents (heavilyinfluenced by alcohol use) are the leading cause ofdeath for youth ages 15 to 24, followed by suicideand homicide. While no one is arguing that weshould disavow our worldly possessions and goback in time to mud huts and spears, we must take ahard look at our lifestyles and absorb some powerfullessons offered by the legacy of our ancestors.

Livin’ Large 10,000 Years Ago

Your impression of primal life might be negativelycolored by sensationalized portrayals ofprecivilization humans as filthy, grunting savagesdwelling in caves or by the harrowing vision of manpotentially meeting his doom in the jaws of a beastor by the fangs of a snake. Unpleasant campingexperiences (you know—too many mosquitoes,strange night noises, or no hot showers) might addto a dark vision of what it might have been like to livein hunter-gatherer times. Indeed, life was rough inmany ways—much time and energy was devoted togetting food and other basic essentials that we takefor granted. However, in many other ways—includingthe most simple and fundamental areas necessaryfor a healthy, happy life—Grok actually had it prettygood.

Ten thousand years ago, a time period coincidingwith the ending of the last major ice age, thecontinent of North America was populated with smallbands of hunter-gatherer tribes. Many theorize thatthis migration (probably driven by the tracking of biggame herds) originated from Russia and moved veryslowly eastward over dozens of generations acrossthe Bering Land Bridge (which became submergedabout 10,000 years ago) and then south intoCanada and the United States. These tribes typicallynumbered 10 to 30 people comprising nuclear orextended families. While the average human lifeexpectancy was about 33 in Grok’s time,1 if Grokhad been able to avoid misfortune by accident,predator, or illness, his life expectancy would have

increased dramatically.Shortly after Grok’s time, the advent of agriculture

drastically changed the nature of human life on earthand caused numerous markers of human health tosteadily decline as previously mentioned. MattRidley, author of The Agile Gene, reports thataverage brain size in 50,000 B.C. was 1,567cc formales and 1,468cc for females. Strange as it mayseem, average brain sizes today are 1,248cc formales and 1,210 for females, with the onset of theshrinkage closely related to the advent of agriculture.

Grok’s Walk

Grok and his longtime mate have two children, a12-year-old boy and a one-year-old girl. Two otherchildren didn’t make it past infancy, a traumatic yetunavoidable part of life that the couple likelymourned deeply but from which they quickly movedon. Grok and his small band of 20 relatives live inwhat is now known as the great Central Valley ofCalifornia. It’s a cool, moist climate supporting vastpine forests, owing to the lower mean temperaturesof the era (mean earth temperatures have continuedto rise over the last 10,000 years).

The gathering of berries and other fruit, leafygreens, primitive roots, shoots and other vegetation,nuts, and seeds provide the bulk of Grok’s foodsupply. Grok probably enjoys fish from nearby rivers,and hunts a variety of small mammals, such asbeaver, rabbit squirrel, and mole. He might scoreoccasional big game (mammoth, mastodon, bison,bear, lion, saber-toothed tiger, wolf, deer, andmoose), but these animals are nearing the end oftheir era. He also enjoys the rich nutrition offered byvarious juicy, high-protein insects (remember, I saidwe’ll strive to model most of Grok’s lifestylebehaviors...).

Naturally, we’ll start our day with Grok’s family at

sunrise. They awaken easily to the sound of birdschirping and begin their morning routine amidst theageless singsong babble of a one-year-old. Firstthings first—time to put together the morning meal.Grok’s mate provides the baby the most nutritiousfood ever known to humankind—breast milk. Thebaby will begin to eat solid food within a few monthsbut will continue to rely heavily on breast-feeding forthree years. This not only will provide nutrition forphysical growth but will give her immune system ahead start dealing with potential health issues hermother has already overcome.

Grok’s son will also enjoy a power breakfast.Because it’s now late summer, special treatsabound in the form of fat grub worms and localberries in their narrow ripening window. The currentbounty is a far cry from the severe reduction in theircaloric intake the previous winter, caused byunusually heavy rains. Fortunately, Grok and hisfamily had been able to tap into their genetic abilityto efficiently mobilize their stored body fat and makeup for the caloric deficits in their diet. The family hadalso adapted to their winter circumstances bysleeping more and reducing their daily activity level.

The son gladly handles the chore of picking abasket of berries and quickly returns to camp. Afterbreakfast, they turn their attention to preparing itemsfor their daily endeavors: tidying up woven storagereceptacles, sharpening rudimentary weapons likespears, and packing food rations (mostly nuts andseeds) for their planned journey. Today they aregoing for a long walk, heading east toward theSierra foothills to gather more berries and perhapsscore some small game. Everyone is eager—even

though the temperature will be warm and the walkwill be longer than their typical daily wanderings—because they will get to enjoy a cool dip in a river atthe midpoint of their journey.

After a nutritious breakfast, the family heads out,mother carrying the baby and the preteen keepingbusy harassing squirrels with rocks. Arriving at theriver, they feast on more berries and a fewfreshwater clams, sip clean water, and blissfullybathe, splash, and jump off rocks into the crystalclear and brisk river. Grok’s occasional briefexposure to cold water offers more than fun.2 Hedoesn’t know it, but this activity is considered a“natural” healer that helps boost immune function andantioxidant defense, decreases inflammation andpain, and increases blood flow and lymphaticfunction, something particularly therapeutic for tiredmuscles.

After his splash, Grok lounges on a sunbakedrock. His eyes gradually begin to shut, and he nodsoff for a power nap. As soon as his eyes fully close,positive hormonal changes occur in Grok’s body.3Humans have adapted to obtain great benefits fromeven brief naps. One reason is the need forcontinued vigilance at nighttime against predators orother dangers made uninterrupted sleep difficult.Another is because the relaxed pace of primal lifelends itself to afternoon shut-eye opportunities. Grokquickly drifts into the deepest, most restorative“delta” sleep cycle. Stress hormone levels aremoderated and his brain chemicals are rebalanced,allowing him to wake up 20 minutes later refreshedand relaxed. The daughter takes the opportunity todoze off for far longer, even as she is hoisted up into

her carrying sling as the family heads off.Clad in skirts made of plant fiber and animal skin,

the family moves effortlessly in bare feet overundulating terrain and makeshift animal trails. Theground is covered with rock and plant debris,including sharp burrs discarded by native plants, butthey deftly cruise along for hours without so much asa cramp or stubbed toe. Even at 12, Grok’s son hasalready developed excellent cardiovascularendurance, muscle strength, and balance. Andbecause a physically challenging life is routine tohim, he probably doesn’t moan or complain aboutthe length of the journey or the boredom factor (“Arewe there yet?”). After all, no video games awaitindoors.… The parents pause on numerousoccasions to teach him about native plant life, pointout animal markings, and dispense otherenvironmental lessons that will serve him well andkeep him safe as he grows to assume ever-morechallenging and valuable hunter-gathererresponsibilities.

“ Typical of humans 10, 000 years ago, Grokand his family are of similar height and weight(but with more muscle and less body fat) to a

modern family. ”

Typical of humans 10,000 years ago, Grok and hisfamily are of similar height and weight (but with moremuscle and less body fat) to a modern family. Groksports a single-digit body fat percentage and thewell-balanced physique of today’s Olympicdecathlete. Pardon the expression, but Grok’s mate,by today’s standards, would probably qualify as a

“hottie”. Her active lifestyle gives her strikingattributes of a ballerina, a gymnast, and an ironmantriathlete rolled into one enviable primal physique.

While Grok initially had planned to return to theirpermanent settlement that same evening, he chatsbriefly with his mate to discuss a spontaneouschange of plans—to rest for the day and camp out.Because expectations and complexities are sominimal in Grok’s life, the family easily goes with theflow of significant decisions like these without asecond thought—this despite being unprepared foran overnight stay. It simply means a couple hours’additional work to gather up materials and constructa temporary shelter, build a fire, and get somedinner. No worry—they are safe together andaccepting of every circumstance nature brings them.

Grok and his son head out for a quick hunt. We’dbe surprised how primitive their weapons are, butthe duo are able to leverage their extraordinaryintelligence and instinct about the natural world toquickly procure a couple of rabbits for dinner.Walking back to camp, their celebratory banter isrudely interrupted by the appearance of a brownbear, drawn by the smell and wishing to make anunfair trade of lives for rabbits. A surge of fight-or-flight hormones flood the bloodstreams of Grok andhis son. Grok immediately delivers a stream ofdetailed instructions to his son (back up slowly,maintain eye contact, etc.). His son nods calmly,naturally stifling his instinct to scream or run in theinterest of survival. Grok, seemingly fearless in theface of this menacing creature, calmly lays therabbits down on the ground and carefully joins hisson in deliberate retreat. The bear issues a couple

of loud roars just to be sure everyone knows who’sboss, gathers his “kill,” and moseys along. For goodmeasure, Grok and his son take off on a dead sprintfor 60 seconds, until they are safely out of thepredator’s sight.

Twenty minutes later, the fight-or-flight chemicalshave worn off, the father-and-son debriefing iscomplete, and Grok arrives back at camp with emptyhands and, most likely, a smile and shrug of theshoulders. This gesture epitomizes the requisitedisposition for the uncertainty of primal life. It’s acoping mechanism we have hardwired into ourgenes: “Don’t worry, be happy.”

Grok’s mate has discovered some leafy greenvegetation that they will eat raw or cook briefly overthe campfire with a few wild potatoes. A computeranalysis of the nutrient content of the food theyconsume, even without the rabbits, over the courseof a typical month (a sufficient time period to accountfor the feast-or-famine realities of primal life and ourgraceful genetic ability to deal with it effectively)would reveal optimum levels of carbohydrates,protein, fat, vitamins, minerals, fiber, antioxidants,and other elements they need to sustain a lifetime ofexceptional fitness and vibrant health. Similarly, if wewere to draw Grok’s blood for laboratory analysis,this primitive human would likely come up a bigwinner by today’s health standards: he would be freeof disease markers such as high C-reactive proteinlevels (indicative of undesirable systemicinflammation); he would possess ideal levels ofcholesterol, triglycerides, blood glucose, and insulin;and he would be free of common modern-daynutrient deficiencies.

After dinner, the family lingers around the campfirefor perhaps an hour or two, relaxing, telling stories,and winding down the day as the sun sets. Thisroutine of quality family time in the evening is likelymore than today’s average working parents spendwith their children in an entire week (familiesaverage 19 minutes together per day of time freefrom television and other distractions).4 As the sunsets, Grok and his family are ready for a goodnight’s sleep.

“Don’t bother about being modern.Unfortunately it is the one thing that,whatever you do, you cannot avoid.

—Salvador Dali”

The American Dream—Unplugged (OrShould We Say, “Plugged In?”)

Our modern family, the Korgs (Korg is Grokspelled backward—fitting when you consider theKorgs’ dramatic departure from Grok’s simple,healthy lifestyle), live where Grok did in California’sCentral Valley, in what is now known as Stockton.Stockton is a medium-sized, middle-incomecommunity located on the Sacramento River delta,only an hour’s drive from the metropolitan SanFrancisco Bay Area, which has a population ofsome seven million. The Korgs—and thousands ofother families like them in bedroom communitiesoutside the Bay Area proper—believe they have thebest of both worlds: an “easy” commute to Bay Areasalaries combined with affordable housing(Stockton’s median home price is several hundredthousand dollars less than most comparable homesin the Bay Area), less congestion, and goodrecreational, educational, and cultural opportunities.Ken Korg’s two hours a day in the car seem like aroutine cost of living the American Dream.5

An Alarming Morning

Waking up naturally with the sun? Not the Korgs.Ken’s wife, Kelly, is up and out of the house when it’sstill dark, heading to the gym for a 6:00 A.M.Spinning class. It’s a struggle for her to get her buttonto the bike seat for that class three days a week,but Kelly knows that her only chance to get a workout—or, for that matter, to enjoy some personal time—is before the family stirs and the responsibilities pileup. Besides, Kelly has struggled all her life with herbody weight and would dearly love to drop the 20 ormore pounds suggested by her physician to get herbody mass index (BMI) into the healthy range.

When the alarm clock emits its digital chirping birdsignal (very similar to Grok’s; you can also choosebreaking waves or wind chimes!) in the darkness of5:15 A.M., an immediate stress reaction initiatesthroughout Kelly’s body. Even the benign digitalbirds jolt her abruptly out of a restful sleep cycle andstimulate a mini fight-or-flight response by spikingher cortisol levels. Rising in the dark further disruptsher circadian rhythm (since a variety of hormonesand brain chemicals are sensitive to light and darkcycles), resulting in a stressful start to Kelly’s day—ironic in that her early-morning workout is part of hersincere commitment to become more healthy.

The rest of the Korg family avoids Mom’s cortisolspike, but due to a host of other factors, they havetheir own issues waking up. Ken is already awakewhen his alarm sounds at seven o’clock, but hismind and body are in no hurry to get up and out ofbed. Part of his situation is psychological—he is not

terribly excited to face an hour on the freeway. Otherfactors in his body’s slug imitation are themedications he’s taking and the previous night’s latedessert—a generous slice of cheesecake madewith 60 grams of processed carbohydrates, partiallyhydrogenated vegetable oil, and assortedunpronounceable chemical preservatives.

Ken’s cheesecake spiked his blood glucose justas he was attempting to fall asleep, interfering withthe release of melatonin that naturally triggerssleepiness. Instead of spending the first hour in beddrifting into ever deeper cycles of sleep, Ken wasfidgeting and twitchy because of the excess bloodglucose in his system. Besides the glucose coursingthrough his veins, Ken’s brain waves were jacked upfrom spending the final 90 minutes of his eveningwatching television. Even though he was exhaustedand thus attempting to wind down after a long day,the fast-moving, flickering images on the screen(often violent or otherwise arousing) caused irregularstimulation to Ken’s retina. This type of stimulus istransferred directly to the brain via the optic nerveand disturbs the normal function of thehypothalamus, the control center for many vital bodyfunctions, including the initiation of proper sleeppatterns.6

Alas, Ken is one of more than 30 millionAmericans to hold a prescription for sleepmedication,7 which he reaches for on occasions likethese. The quick-acting sleep medication combinedwith the eventual heavy insulin release to counter thecheesecake has Ken dead to the world within 20minutes of taking the pill. Seven hours later, theeffects of his Ambien pill are still pronounced; he

feels sluggish and groggy instead of naturallyrefreshed and energized.

Nevertheless, it’s time to get the Korg clanmoving, so he drags himself out of bed and headsover to the bedrooms of his 14-year-old son and six-year-old daughter. Rousing them is not an easy task.Kenny Korg is experiencing his greatest need forsleep since infancy, and, like most modernteenagers, he isn’t getting enough.8 Kenny is alsoaffected by a couple of other common adolescentconditions: drowsiness during the day and a delayedcircadian phase, which has him naturally wanting tostay up later and wake up later. Kenny would feelfantastic with a regular afternoon power nap, but ofcourse napping isn’t cool, so he usually fights hisbody’s need by ingesting a caffeine-laced energydrink or soda. He effortlessly stays up late playingcomputer games or cruising MySpace and textinghis friends. Because he often doesn’t power downuntil 11 P.M. or midnight, the 7 A.M. alarm comes fartoo early for him to feel rested and energized.

Young Miss Cindy Korg has her own troubleswaking up. The mind-numbing effects of the cherry-flavored antihistamine/decongestant/coughsuppressant/analgesic over-the-counter medicationher mom had given her the previous evening are stilllingering after a fitful sleep. She wakes up groggy,with blocked sinuses, but must rally to get to schoolon time. Cindy’s third upper respiratory tractinfection this year was chalked up to “the bug that’sgoing around.” However, bugs are always goingaround; it was really her suppressed immune system—weakened by the ever-present processed carbsand sugars in her diet—that prevented her from

easily containing the virus after the first contact.Kelly, always wanting to do the right thing as a

mother, unknowingly prolonged Cindy’s ordeal bygiving her a common cold “remedy” that wasintended to ease her suffering but that interfered withher daughter’s natural defenses. Pounding the coughsyrup every four hours for a few days likely doubledthe time required for complete recovery by quellingthe mild fever that was her primary defense againstthe virus, blocking the production of mucus intendedto drain the virus into the stomach (where it caneasily be killed by stomach acid), drying out thesinuses so she could breathe easier (but causingthem to swell to the point that she can’t breathe outof her nose at all this morning), and suppressing aproductive cough that might have kept her up at nightbut would have allowed her lungs to expel the virus-laden mucus. These “symptoms” were actuallyCindy’s potent gene-based natural defenses—allthwarted by modern medicine.

Cindy’s tendency to get sick more often than otherkids her age is partly due to immune-suppressingdietary factors but also may be strongly associatedwith Kelly’s choice to stop breast-feeding her afteronly three months. Tired of waking up every fewhours at night or having to interrupt her workday topump breast milk and having been sold on thebenefits of infant formulas by TV and magazine ads,Kelly made the switch at least a year earlier thanmany progressive pediatricians would haverecommended. Simply by the mother coming incontact with the baby’s skin and picking up anypathogens on the body, the mother’s immune systemmanufactures the antibodies and immune cells

required to resist infections. She then passes thoseantibodies and lymphocytes (“natural killer” whiteblood cells) to the baby through breast milk. For thatreason, many cultures breast-feed for two or threeyears. At any rate, Cindy finally summons thestrength to get dressed and head downstairs.

Kelly bursts through the door as the family isshuffling around trying to get ready for the day. She’schipper and energized from her 50-minute class,which had elevated her heart rate to 85 percent ofmaximum or higher for most of that time period. Theintensity of the effort has released a flood of stresshormones into her bloodstream, so she’s on a“runner’s high” (due to the effects of naturalpainkilling endorphins) as she greets her family.Kelly quickly sticks three waffles into the toaster.Trying to shop healthy, she always chooses wholegrain waffles for her family. (I’ll detail in the Chapter 5sidebar “The Holes in the Whole Grain Story” whywhole grains can even be considered less healthythan refined.)

Kelly dutifully cracks open a can of Slim-Fastmeal-replacement drink. Main ingredients: skim milkpowder, sugar, fructose, and cocoa, along withplenty of chemicals, synthetic vitamins, andvegetable oils—not much nutrition but plenty ofsimple carbs (38 grams) to raise blood glucosetemporarily and stimulate an insulin surge. The“good” news: it contains only 240 calories. A minutelater, the Korgs’ power breakfast is ready: orangejuice and whole grain waffles with some DNA-disturbing margarine and “lowsugar” maple syrup(made with artificial sweeteners9 and woefully farremoved from the sweet nectar that flows out of a

hole drilled in a Vermont maple tree).Kelly’s second shake at lunch will result in a total

of only 480 calories consumed since seven o’clockthe previous evening—a period of 17 hours. Whileour bodies are adept at supplying adequate energythrough intermittent food consumption (such was thereality of daily life for Grok), Kelly’s high-intensitydawn workout coupled with the energy demands ofher busy day make it not a good time to skimp onhealthy food. As a consequence, her body’sgenetically programmed mechanisms (the sameused by Grok in wintertime or when facingstarvation) will attempt to slow down her metabolicrate to conserve fat stores and send a powerfulsignal to the appetite center in her brain to consumeexcessive carbohydrate calories (to quickly replacelost muscle glycogen and protect against thisperceived starvation).

Unlike Grok, Kelly’s calorie-restriction efforts willnot result in the burning of stored body fat, becausethe frequent insulin spikes after her high-carbshakes, eating binges, and even “healthy” Americanmeals can inhibit fat burning and, in fact, (with high-insulin eating habits followed over time) producemetabolic changes that make it increasingly difficultto mobilize stored fat for energy. This condition isobviously affecting Kelly, such an active, disciplinedperson failing so miserably to reduce body fat. Thenet effect of Kelly’s punishing (elite athletes spend asubstantially lower percentage of total exercise timeat elevated heart rates than Kelly)10 early-morningworkouts and devoted calorie restriction is areduction in muscle mass (which further lowers hermetabolic rate and certainly doesn’t improve her

body image), an increase in body fat (due to thebinge eating and slowed metabolic rate), andrecurring fatigue, mood swings, and frustration.

The sting of failure is intensified every time Kellysees her peppy neighbor Wendy, who has droppedeight pounds in two weeks since following her newmultilevel marketing-driven cleansing diet. Uponfurther examination of these remarkable results,however, it’s evident that the eight pounds consistalmost entirely of water and muscle tissue. Wendy’ssevere calorie-restriction program kicks into gear afight-or-flight response mechanism known asgluconeogenesis (Latin for “sugar” + “new” +“make”), where her muscle tissue is converted intoglucose to supply her energy needs. The depletedstate of her muscles results in significant water loss,considering that every gram of stored glycogenbinds with four grams of water in the body. The eightpounds will return in a matter of days whenexhaustion causes a return to normal, orsupernormal, calorie intake.

“That Problem”…Among Others

Ken hates these first few minutes after Kelly getshome from her morning workout, because herenergy level is such a stark contrast to the slow-moving household. On the flip side, Kelly is famousfor shutting down around 8:30 P.M., after the stresshormone buzz wears off and insulin floods hersystem following dinner. With Ken’s contrasting late-evening pattern, time for couple intimacy is virtuallynonexistent. Furthermore, Ken has recently beenexperiencing “that problem” but is hesitant to sharehis concerns with anyone, let alone make anappointment with a physician to receive aprescription for Viagra. After all, Ken is still in his40s and thinks Viagra is for old guys. Ken would besurprised to learn that about a third of all erectileprescriptions are dispensed to men under 50 andthat use by men under age 45 tripled between 1998and 2002.

Biochemically, Ken has several issues thatcontribute to his poor performance. The sustainedhigh levels of cortisol in his bloodstream from hisstressful lifestyle factors, such as inadequate sleepand job stress, suppress testosterone production,leading to diminished energy levels, weakenedimmune function, and, of course, reduced sex drive.His higher-than-optimum body fat levels andexcessive insulin production from his high-carb dietand insufficient exercise also contribute to lowtestosterone, poor blood circulation, and othercommon-but-curable impotency factors.

Oh, almost forgot Ken’s Lipitor (the world’s best-

selling drug with nearly $13 billion in sales in 2005),a statin medication he takes for “high” cholesterolthat can cause muscle and liver problems, depleteCoQ10 (coenzyme Q10; a natural antioxidant andcofactor that is critical to cellular energymetabolism), and, yes, inhibit sexual performance.Ken only recently (and reluctantly, to his credit)started on Lipitor, at the behest of his doctor, whowas concerned about his total cholesterol count of205. Not in the high-risk range by any means, butenough for the doc to want to bring it down some,which the statins manage to do quickly.Unfortunately, statins also produce serious sideeffects,11 mainly by blocking the production and flowof CoQ10 into cell mitochondria. This disturbance ofmitochondria hampers the body’s ability to generatenormal amounts of energy (hence the common statinuser complaint, “I feel tired and weak”), as well asfight free radicals and moderate inflammation.Furthermore, statins do not affect triglyceride (bloodfat) levels or LDL (the so-called bad cholesterol)particle size (bigger is worse), nor do they decreaserisk of death in any women, in men over 65, or inmen under 65 who have not had a heart attack.

Kelly, in turn, struggles with her self-esteem andbody image, leading to reduced desire for intimacy.Furthermore, her stressful exercise regimen andpoor nutritional habits interfere with healthy femalehormone balance and contribute to the reduction ofher drive.

Ken fills his commuter mug with coffee, hustlesCindy (with her cold medication hangover) into thecar, and they depart. The first stop is four-tenths of amile away at her elementary school.12 It’s four

minutes until the tardy bell, and the front entrance ismobbed with a conga line of cars waiting to reachthe drop-off zone. By the time Ken’s car reaches itsdestination, Cindy is in a panic, as she will onceagain chase the tardy bell. Fear of a tardy slip maynot be on par with a surprise visit from a bear, butthe same fight-or-flight response occurs in Cindy asit did in Grok. The parting is anything but warm andcomforting—a few choice words from the first graderand a quick admonishment in return from Ken: “Fine,maybe I’ll just make you walk next time!” An excellentidea, considering the short trip from home toclassroom by auto has taken six minutes, whereaseven a leisurely walk (say, the pace that Grok andhis family maintained for several hours, while tradingoff carrying a small child) from home to classroomwould not have taken much longer.

Ken extracts his sedan from the campus swarmand soon begins his navigation of interstatefreeways. As he drives up and over the smallmountain range that marks the geographic boundaryof the Bay Area, Ken spends his hour of “solitude”listening to talk radio—bouncing back and forthbetween sports and news talk—and taking severalphone calls from friends or coworkers in the office.This constant and distracted stimulation to a brainstill experiencing the effects of Ambien leads tomental fatigue before he even sets foot in the office.What’s more, at the 40-minute mark of Ken’sjourney, he is suffering from heartburn and bloating(from his regular consumption of fried and fattyfoods, dairy products, alcohol, sugars and desserts,sodas and other carbonated beverages, andsubstantial caloric intake before bed) as well as his

typical recurring back pain (an affliction he shareswith 60 to 80 percent of the general population).

Ken reaches into his briefcase and whips out hispill container, extracting a purple pill and a whitecapsule. The “healing purple pill” is Nexium (the thirdbest-selling drug in the world with $5.7 billion insales in 2005 ), which is used to treat theincreasingly common condition known asgastroesophageal reflux disease (GERD) and itsmain symptom of heartburn. Nexium, classified as aproton pump inhibitor, blocks the production ofhydrochloric acid in the stomach. This providesimmediate relief for Ken’s pain but seriously inhibitsthe digestive process, which relies on hydrochloricacid and other powerful acids to break down andassimilate nutrients from food.

Next is the white capsule Celebrex, a popularnonsteroidal anti-inflammatory (NSAID) prescriptionmedication that reduces levels of hormonelikesubstances called prostaglandins that are part of anatural inflammation response occurring in Ken’sbody. He takes it to alleviate the back pain thataccompanies the inflammation. He will pop anotherCelebrex this evening per the recommendation ofhis physician, who also suggested at his last visitthat he schedule an appointment at a physicaltherapy clinic to obtain a customized back and corestrengthening exercise routine. He’s been meaningto schedule that but hasn’t yet found the time. 13

Instead, Ken grabs some exercise here and therewhen the stars align and gaps open up in hisschedule. Owing to his athletic youth, his competitiveappetite is bigger than his physical condition. Hisforays into adult pickup basketball at the health club

usually produce more tweaks and pulls thaninspiration and motivation to pursue a regular,balanced total-body fitness program.

If Ken proceeds with the typical behavior pattern,he will use these prescription NSAIDs for years andneglect sufficient regular exercise. Down the road,owing to Ken’s long-term use of such a powerfulsystemic anti-inflammatory medication, the drug’simpact will diminish (at which point his doctor willprobably put him on something stronger) and hisbody’s natural ability to control all types ofinflammation will have been steadily decimated. Thiswill set the tone for a variety of serious healthconditions to take root, including—owing to his poordiet and lifestyle habits—many cancers and heartdisease. Yep, that’s right—studies suggest asignificant increased risk of heart attack when takingNSAIDs. Vioxx was a very popular NSAID taken by80 million people worldwide from 1999 until 2004,when it was taken off the market due to concernsabout side effects that increased heart attack risk.Celebrex sales skyrocketed as a result, untilresearch suggested it posed similar risks. Celebrexsales then dropped sharply but steadily resumed toexceed $2 billion in 2006.

“The idea on the medical horizon is thatchronic inflammation is a root cause ofdegenerative disease. It is time formedical schools to improve nutritioneducation. If physicians are trained to use“food as medicine” they may not need torely on drugs and their distressing side-

effects to treat the inflammatory process.—Dr. Andrew Weil ”

Spreadsheets and Chow Mein

After an hour and eight minutes of driving from theelementary school, Ken arrives at his office. Heworks as an accountant for a software company. Thehours are regular (unlike many of his coworkers, whoare selling or developing software and routinelyworking 10- to 12-hour days), and he makes a thirdmore than he could in the same position in Stockton.Aside from the set hours and compensationbenefits, the working conditions are challenging.Executives and division sales managers constantlyenroll the accounting team in their hyperdrive,desperate mentality. They have a penchant forrequesting ridiculously fancy presentations on shortnotice or strolling into Ken’s office and literallybreathing down his neck to obsessively review salesfigures in the days counting down to quarterly close.

The perk of being able to leave promptly at 6:00P.M. each evening is muted by the feeling ofcomplete mental exhaustion that overcomes Ken assoon as he opens his car door in the parking lot. Inhis previous position (closer to home and forsignificantly less pay), Ken would take a leisurelylunch hour to eat a sandwich in the park or even joina coworker for a light workout at the gym. He’d returnto work refreshed and proceed at a sensible pacethrough the afternoon hours, pausing often to share alaugh with coworkers. Lately, he has stayed at hisdesk to eat lunch, typically procured via a 40-seconddrive to a busy nearby intersection with numerousquick options.

Ken, inspired by Kelly’s commitment, is also

making a concerted effort to “do the right thing” andeat healthier. He eschews McDonald’s and BurgerKing for Chinese buffet, which sounds healthier butis actually just as bad. He returns to the office armedwith chow mein noodles and sweet-and-sourchicken, trying not to spill the mostly simplecarbohydrate meal onto his spreadsheets. Laughterin the hallways has been replaced by the discerniblebuzz of anxiety, the unspoken fear that heads willbegin to roll out the door if Ken’s spreadsheets don’timpress stockholders and executives. In contrast tothe few brief moments of Grok’s life-or-deathencounter with a bear, Ken’s workplace isessentially a daily nine-hour grind of unrelentingmoderate stress. Ken and the rest of us would stillchoose the spreadsheets over being scaredsheetless by a bear, but the impact of prolongedchronic stress is far more destructive to humanhealth (and misaligned with our genes) than apattern of brief intermittent stresses coupled withadequate downtime and a relaxed lifestyle.

The postlunch, insulin-driven sugar crash hits Kenhard, so he scarfs down one of the PowerBars Kellyhad thrown into his briefcase (PowerBar EnergizeTangy Tropical has 42 grams of carbs—25 of themsugar) and heads to the break room for his dailyafternoon cup o’ joe. Ken consumes two cups andone to two diet sodas each day, a total of about 250milligrams of caffeine.14 Not quite enough to classifyhim as an addict (actually, that’s about the dailyaverage for Americans), but it’s definitely anothersubstance, along with the several prescription andover-the-counter meds, that he is dependent upon tomake it through his day.

Love, Money, and Insulin

Even while making a comfortable income by anyreasonable definition, the Korgs are experiencingfinancial stresses familiar to many.15 After paycheckdeductions for taxes, 401(k), and, of course, theenticing employee stock purchase program (where 5percent of his gross income is fed back to themonster), a third of his annual net goes to mortgageand related tax and insurance costs. Other healthychunks go to car payments and insurance, groceriesand dining out, medical expenses not covered byKen’s skimpy company policy, and the occasionalwhopper, such as two grand for a major surgery atthe vet, two grand for Kenny Korg’s class field trip toWashington, D.C., 800 bucks for Kelly’s last-minutebereavement trip to the East Coast for a familyfriend’s funeral, a C-note for a weight-loss “starterkit” that gung ho neighbor Wendy basically forcedupon them (a 28 percent discount when buying anentire case!), and so on.

Kelly contributes to the family’s bottom line runningher own stimulating but stressful business as afreelance graphic designer. The flexible hours aregreat, although the healthy boundary between workand personal life often gets blurred. One favoriteritual is picking up her daughter from school everyday and taking her out for a treat—carrying on a fondfamily tradition she and her sisters enjoyed with theirmother. As Eric Schlosser details in Fast FoodNation, Kelly is cooperating with the food industry’sinstitutionalized exploitation of American familiesthat allows parents to replace quality time

(particularly the nearly extinct family home mealtime,and the guilty conscience that goes with being toobusy) with instant gratification—and therefore love—for their children.

The treat time coincides with Kelly’s daily afflictionof the afternoon blues, owing to her predawn wake-up call, the caloric depletion brought about by hercrash diet, and the work/parent/personal health andfitness juggling act that is her life. The colorful,peppy, healthy lifestyle messaging inside the localJamba Juice franchise helps Kelly rationalize abouther impending insulin flash flood. She confidentlyorders up a 24-ounce Strawberry Surf Rider forherself and a 16-ounce Mango-a-go-go for herdaughter. Cindy excitedly suggests adding a couplebaked goods from the child’s-eye-level display caseto the tab. Ever vigilant, Kelly scans the choices topick the healthiest and settles on a couple ofreduced-fat blueberry-lemon loaves, “part of acomplete breakfast—complement with a smoothieor fresh squeezed orange juice,” says the JambaJuice menu. Each loaf offers 290 calories, 73percent of which come from processedcarbohydrates (lead ingredients: sugar and flour)with virtually zero nutritional value and a guaranteedstrong insulin response. Cindy finishes only half herloaf, but Kelly makes sure it doesn’t go to waste.

The discipline of Kelly consuming fewer than 500calories in the previous 19 hours is no match for adepleted brain and body. While the 24-ounceStrawberry Surf Rider will provide Kelly with somemuch deserved antioxidants and other healthynutrients from the frozen fruit, 87 percent of its 490calories come from sugar. Along with one and a half

blueberry-lemon loaves, Kelly has ingested 925calories (make that an even thousand, counting afew long pulls on her daughter’s straw to try theMango-a-go-go), including 187 grams of refinedcarbohydrates (that’s more than the PrimalBlueprint’s recommended range of 100 to 150grams for an entire day!). Her sugar/insulin rollercoaster will again hamper her fat-burning efforts forhours after this onslaught and lead to fatigue andsugar cravings come dinnertime.

Young Cindy Korg’s drink and half loaf send morethan 100 grams of sugar into her little body,stressing her insulin system—and her immunesystem—yet again. The previous day, at aclassmate’s birthday party, she had consumedtypical party fare of two slices of thin-crust cheesepizza (460 calories), a small slice of chocolate cake(235) with a small scoop of vanilla ice cream (150),some box juices with high-fructose corn syrup (sheopened three over the course of the party and drankonly half of the fluid [a typical ratio, as any parentwho’s hosted a birthday party can confirm] = 130calories), and several assorted bite-sized candiesfrom the take-home party favor bag (150 calories).Her total calories in the three-hour period came to1,125, more than half in the form of simple sugar.That’s enough to stimulate a significant insulinresponse in a 300-pound man, let alone a 55-poundchild.

“ Studies suggest that overweight kids arehighly likely to become overweight adults and

consequently suffer from serious healthproblems and life-threatening diseases.”

Naturally (owing to family genes, her parentsrationalize), young Cindy is already significantlyoverweight. Fortunately (from a psychologicalperspective only), unlike in past generations, herplump physique is shared by many of her fellow firstgraders.16 While this certainly protects her self-esteem, it makes it difficult to change the popularchartered course of this young ship, sailing towardperil and doom. Studies suggest that overweightkids are highly likely to become overweight adultsand consequently suffer from serious healthproblems and life-threatening diseases.

Kenny’s World

We haven’t heard much about the Korgs’ teenageson, Kenny, which is appropriate because he isalready emotionally disconnected from his busyfamily and pulled by the powerful force of peerinfluence in directions that create conflict with stablefamily life. In his early years, Kenny was naturallyactive and spent hours outside running and playing.Unfortunately, each passing preteen year saw moresedentary technological distractionscommandeering his time and innocent backyardplay being exchanged for competitive organizedsports.17

While Kenny has some innate athletic ability, helacks the naturally healthy aggression andcompetitiveness that allow young athletes to move tothe front of the pack. Lacking time to connect with hisson, Ken makes the common mistake ofoverpressurizing his son’s athletic experience withmisplaced emotion and “encouragement” that feelsto his son like results expectations and criticism. Bythe time Kenny becomes a teen, he is finished withorganized sports and deep into a new culturalphenomenon called MMORPG (massive multiplayeronline role-playing games),18 such as World ofWarcraft and Runescape, where a player creates adigital persona and interacts with many others in avirtual world, often immersed for eight or 10 hours ata time. At school, he maintains grades that aredecent yet below his potential, but he is incurringincreasing reports of misbehavior in class. During atelephone conversation with the school counselor,

the topic of attention deficit hyperactivity disorder(ADHD) is broached as a potential reason forKenny’s misbehavior.

Kenny’s feelings of alienation are exacerbated atthe dinner table that evening, when Ken peppers himwith the exact same questions heard at the breakfasttable about his son’s decision to skip freshmanbasketball tryouts. The teen is naturally offended,unaware that one of the most common side effectsof Ambien is short-term memory loss and that Kentruly has no recollection of the conversation from 12hours prior (and some eight hours after popping theAmbien).

The exchange escalates into a blowout coveringvarious pent-up resentments. Ken decides to makean appointment for his son to visit a psychiatrist.After two sessions, the shrink diagnoses Kenny withADHD and promptly prescribes the amphetamineAdderall19—This despite growing controversysurrounding its overprescription to children who lackserious symptoms and a true clinical diagnosis, thepotential link to serious cardiovascular side effects,and the high incidence of abuse among teenagersusing the stimulant recreationally. (An estimatedseven million American kids take stimulantsprescribed for attention disorders, a 500 percentincrease since 1991.)

It’s more likely that emotional factors, lack ofsufficient vigorous exercise, and poor dietary habits(sugar binges, regular caffeine intake, and lack ofhealthy fats) are to blame for Kenny’s adverseclassroom behavior. Unfortunately, Kenny now hasanother hurdle on the path to getting his mind andbody back into balance for the challenging high

school years ahead: the powerful effects of stimulantmedication on his growing body.

When critiquing the particulars of kids and theirexercise, sleep, dietary habits, and school high jinks,you might default to thinking, “What’s the big deal?”Kenny and millions of his peers will continue theirmildly objectionable ways, but they’ll get through highschool just fine (provided they heed Primal BlueprintLaw #9, Avoid Stupid Mistakes). They’ll go off tocollege and pull all-nighters fueled by pizza, Red Bull,and Top Ramen, then they’ll unwind after exampressure with lots of alcohol, more pizza, and maybea few cupcakes at the Kappa Kappa Gamma bash. Idon’t think previous generations can claim they areunfamiliar with this routine.

It’s true, young people are incredibly resilient, incase you’ve forgotten. With metabolism acceleratedand the endocrine system flooding the bloodstreamwith peak levels of key growth and reproductivehormones, the raw (indeed, primal) energy of youthcan often override any potential insulin-driven fatiguefrom a Red Bull buzz wearing off. We can all attest tothe difference between being at our physical peakand being beyond it. At 55, I’m stoked to be able to(more or less) hang with my teenage son, Kyle, whenwe play Ultimate Frisbee (the official name of thegame is simply Ultimate, given that Frisbee is abrand name and you can use any type of disc toplay) till we drop. Then, while I’m sunk deep into thecouch/ottoman licking my wounds and icing mystrains, he’ll grab an apple and his skateboard (andhis helmet of course…remember Rule #9) and bustout the door to the next activity!

However, if we consider the concept that our

genes—even young genes—are predisposed to allkinds of problems if we give them the wrongenvironment (and, hence, the wrong signals), we canconclude that it’s just a matter of time until thefountain of youth runs dry. Remember in collegethose frat boys with six-pack abs drinking pony kegsevery weekend? A decade later, you can find mostof them with pony keg guts drinking six-packs everyweekend. As a parent or an influential figure in achild’s life (or perhaps an evolved young personreading the Primal Blueprint!), you can assert theimportance of having a foundation of healthy lifestylehabits and a deep respect and understanding forhow to get the best out of your body. This will pavethe way for a future different from today’s extremelydisturbing one in which many experts predict ashorter life expectancy for children than for theirparents—for the first time since...(Anybody? Bueller?Anybody?)... Since the advent of agriculture 10,000years ago.20

“We Have Met the Enemy, and He Is Us”

This classic quote uttered by Walt Kelly’s popularcomic strip character Pogo captures the Korgs’plight perfectly: their well-intentioned efforts to do theright thing seem continuously sabotaged by culturalnorms and misguided Conventional Wisdom. Weare conditioned by the powerful forces ofconsumerism to pursue flawed solutions to ourproblems and ailments. The prescription drugsdowned by Ken (and now Kenny, too), Kelly’s overlystressful exercise routine and overly restrictive diet,the massive amount of unhealthy food ingested bythe family on a daily basis, and the lack of simple,quality family time might be disturbing to read about,but they are absolutely the norm today.

If you felt the Korgs’ tale was an appalling,melodramatic, and unrealistic example of a modernfamily, you have lifestyle reference points that aresignificantly more healthy and balanced than theaverage American family’s. The references to theKorgs’ daily routine, prescription drug use, weight-loss battles, eating and exercise habits, childhoodobesity, teenage behavior challenges, and digitalmedia use are provided in detail in the “GrokChapter References” appendix.

As they say, your kids grow up—and you grow old—before you know it. A lack of awareness, lack ofknowledge, and sometimes, sadly, a defiant,ignorant stance of disrespecting the essentials ofhealth and well-being (including our geneticprogramming) tragically degrades the precious timefamilies have together. This loss plays out every day

and touches virtually every family in the modernworld. It’s time to stand up and take control of yourhealth and well-being, to honor your genes by livingaccording to the Primal Blueprint, and, finally, toreject many tenets of Conventional Wisdom that areflawed and hazardous to your health. In this book, wewill do just that, further building momentum andcrushing obstacles in our path as we march towardthe ultimate expression of our human potential.

How Grok Probably Spent His Day

Hunting or gathering food.................................................... 5 hoursSleep, nap, rest,relax.................................................... 10 hoursHabitat-, shelter-, basic human needs-relatedchores.................... 3 hoursLeisure time consisting of play and family orgroup socializing........... 6 hours

Estimates derived from studies of the modernhunter-gatherer culture of the !Kung Bushmenin Africa.

How Ken Korg Spends His Day

Workplace.................................................................9 hoursCommute..................................................................2 hoursSleep......................................................................6.7 hoursTelevision, computer, digital entertainment............................ 4 hours 21

Grooming, household chores, free time....................................... 2.3 hours(components: leisure/educational reading: 24minutes; meaningful conversation with child: 3.5minutes) Estimates derived from TV Free America inWashington, D.C., American Time Use SurveySummary (U.S. Department of Labor,Washington, D.C.), A.C. Neilsen Company,and Kaiser Family Foundation.

Chapter Summary

1 . Grok’s Lifestyle: Grok faced

unimaginable hardships in primal life butin many ways enjoyed superior health tothat of modern humans. While rates ofinfant mortality and death by predator oraccident were far higher than today, ifGrok were able to avoid such tragedy, hecould enjoy robust health and supremephysical fitness into his 60s or 70s.

Grok’s hunter-gatherer existenceinvolved a diet of natural plants andanimals, hours of low-level aerobicexercise every day, and occasional shortbursts of maximum effort. Primalexistence was simpler and slowerpaced, with life-or-death stressful eventscoming infrequently and lasting onlybriefly. This type of existence is morealigned with our genetic makeup than isthe unrelenting stress of modern life.

2 . Korg Lifestyle: Our modern suburbanfamily, the Korgs, have divergeddramatically from the lifestyle basicsmodeled by Grok that are essential forgood health. Long commutes, packedschedules, and excessive digitalentertainment compromise familycamaraderie. Financial pressures,insufficient sleep and downtime,extensive use of prescription drugs, poordietary habits, and exhausting exerciseprograms lead to an excessivelystressful modern existence andconsequent health problems.

The Korgs’ diet features excessive

processed foods and insufficientnutritious foods. In particular, they eat toomany simple carbs and grains that leadto excess insulin production. Thesedietary mistakes lead to assorted healthproblems, particularly undesirable bodycomposition, beginning in childhood andcontinuing for a lifetime. Kelly Korg’swell-meaning devotion to exercise andcareful dieting does not lead to fat loss,because the workouts are too stressfuland she regularly has excessive insulin inher bloodstream (from consuming toomany carbs), which inhibits fat burning.Ken’s lack of exercise, poor eatinghabits, work-related pressures, andreliance on prescription drugs to counterlifestyle errors make him tired andstressed and put him on the path to theeventual onset of serious disease. TheKorg children are victimized by thedisastrous cultural trends of today’syouth, such as insufficient activity,excessive digital media use, high-insulindiets, and overpressurized athletic andacademic experiences that lead toalienation and rebellion.

3. Your Family: It’s critical to depart fromthese harmful cultural trends and create adifferent reality for you and your family.Modifying dietary habits to PrimalBlueprint recommendations and placinglimits on technology and jam-packedschedules in favor of relaxing family

interaction will help reverse the appallingfamily dynamics characterized by theKorgs’ story.

Chapter Endnotes

Grok Family References

1 Life Expectancy: According to Wikipedia, lifeexpectancy during the Paleolithic era (2.5 millionyears ago to 10,000 B.C) was around 33 years,factoring in the high rates of infant mortality. If Grokreached puberty, life expectancy increased up toage 39 and if he reached 39, he could expect to liveuntil 54. And this was a ripped, energetic 54, not aguy struggling to hang on. The fatal hazards thatbefell Grok during his lifetime were entirely primitive:infections, accidents, and predators - not heartdisease, diabetes or obesity.

The advent of agriculture and civilization causedlife expectancy to drop significantly, reaching a lowof 18 during the Bronze Age of 3,300 B.C. to 1,200B.C.. Life expectancy remained low (between 20and 30) through 1500 A.D. and then climbed onlygradually, reaching ~30 in 1800 and ~40-50 in 1900in the USA and Europe. The past century has seen adramatic increase in lifespan in civilized countries,thanks mainly to medical advances that limit infantmortality and protect against disease plagues.

A 2004 study published by Rachel Caspari at theUniversity of Michigan and Sang-Hee Lee at theUniversity of California at Riverside revealed that adramatic increase in human longevity that took placeduring the early Upper Paleolithic Period, around30,000 years ago. The scientists studied dentalinformation derived from molar wear patterns ofAustralopithecines, Homo erectus and

Neanderthals and discovered a five-fold increase inthe number of individuals surviving to an older age(defined by doubling reproductive age - so humanscould become grandparents) around that timeperiod.

The scientists speculated that “this trendcontributed importantly to population expansions andcultural innovations that are associated withmodernity.” Elders could pass on critical lifeknowledge to younger generations, social networksand family bonds were strengthened and Grok couldgenerally become a better parent by living longer.

“There has been a lot of speculation about whatgave modern humans their evolutionary advantage,”Caspari said. “This research provides a simpleexplanation for which there is now concreteevidence: modern humans were older and wiser.”

2 Cold Water Benefits: The healing properties ofwater have been recognized for thousands of years.Public baths were a common feature in ancientcivilizations. The Romans, Greeks, Egyptians,Turkish, Japanese and Chinese all believed waterwas helpful for muscle recovery, sleep and immuneprotection. In the early 1800’s Vincent Priessnitz, anAustrian farmer, pioneered the use of hydrotherapyas a medical tool. During the mid to late 1800’s, aBavarian monk named Father Sebastian Kneippgained wide recognition for his water therapy work.He cured himself of pulmonary tuberculosis (acommon and typically fatal condition referred to thenas “consumption”) by regularly plunging into the icyDanube River to stimulate his immune system.Kneipp wrote extensively on the subject of

hydrotherapy and other natural healing topics,gaining notoriety that attracted people from acrossthe world to visit his clinic.

Several studies support the historical anecdotesthat cold water offers health benefits. One studyconducted by the Thrombosis Research Institute atLondon’s Brompton Hospital found that exposure tocold baths boosted sex hormone production,improved fertility, chronic fatigue conditions, immunefunction and blood circulation - reducingcardiovascular disease risk. Numerous studiesindicate that the invigorating effect of cold waterstimulates the release of endorphins by theautonomic nervous system. Anyone who has taken aplunge and emerged energized can attest to thepowerful effects of cold water on the body.

3 Napping: Data from the National SleepFoundation suggests that “a well-timed afternoonnap may be the best way to combat sleepiness.”Gregory Belenky, MD, Research Professor andDirector of the Sleep and Performance ResearchCenter at Washington State University, says napscan help make up for insufficient sleep, and that “it’seven possible that divided sleep is morerecuperative than sleep taken in a single block,”noting how popular the afternoon siesta is incountries across the world. Dr. Mark Rosekind’sstudies with NASA pilots indicated that nappingpilots had a 34% increase in performance and 54%boost in alertness that lasted for 2-3 hours. HarvardUniversity studies show that 60-90 minute naps helpthe brain integrate new knowledge similar tonighttime sleep. A study published in the research

journal Sleep suggests that naps ranging from ten tothirty minutes are optimal for improved cognitiveperformance and alertness

The Center for Applied Cognitive Studies saysthat “the length of sleep is not what causes us to berefreshed upon waking. The key factor is the numberof complete sleep cycles we enjoy. Each sleep cyclecontains five distinct phases, which exhibit differentbrain- wave patterns.” Leading sleep researcher Dr.Claudio Stampi found that naps taken in theafternoon (a common low energy period in ourcircadian rhythms) were comparatively higher in themost restorative slow-wave sleep. During a 10-20minute afternoon nap, your brain cells reset theirsodium and potassium ratios, which are thrown outof balance after long periods of intense brainarousal, as in a typical busy day. “This is the maincause of what is known as ‘mental fatigue’,” theCenter says about this nutrient imbalance. “A briefperiod in Theta (slow wave sleep) can restore theratio to normal, resulting in mental refreshment.”

4 Quality Time: The Office of National Statistics“Time Use Survey” study indicates that today’saverage working parent spends nineteen minutes ofdigital distraction-free quality time per week.Korg Family References

5 Commuting: The Public Policy Institute ofCalifornia reports that 18% of Californians commuteover 45 minutes each way. 3.4 million Americanscommute 90 minutes or more each way. The USCensus reports that the average commute timenationwide is 25.5 minutes each way, with

Californians commuting 10% longer than the nationalaverage. Tracy, CA, near the Korg’s home ofStockton, had one of the longest average commutetimes in the state in 2000: 42 minutes each way.

In a United Kingdom survey of over 400 people bythe International Stress Management Association,44 percent said that rush-hour traffic was the moststressful part of their lives. A Hewlett Packard studyof UK commuters found that blood pressure andheart rate were “higher than those experienced byfighter pilots going into combat and police officersfacing rioting mobs.”

A study by researchers at the New York UniversitySleep Disorder Center found that “long commuters” -those who travel one hour and 15 minutes or longer -have more sleep disorders and other healthproblems than the general population. There is alsoa significant danger of multitasking while commuting.The Harvard Center for Risk Analysis found driversusing cell phones are responsible for 2,600 trafficdeaths per year and 330,000 traffic injuries(motorists on the road make 40% of all cellulartelephone calls).

6 Digital Media Disturbing Sleep: Daniel Reid’sThe Tao of Health, Sex and Longevity details howtelevision disturbs the ocular-endocrine system. AUS study showed that rats exposed to invisibletelevision rays (screen was blackened) for six hoursper day became hyperactive and extremelyaggressive for about a week, then suddenly becometotally lethargic and stopped breeding entirely. AColumbia University Study conducted in New Yorksuggests that “watching late night television may put

people in a state of heightened alertness andphysiological arousal, preventing them from fallingasleep with ease. In addition, being exposed tomany hours of the bright light of the television screenmay throw people off their sleep-wake cycle, whiletoo little physical activity may cause people tobecome restless and struggle with sleep.”

A Rhode Island study published in journal ofAmerican Academy of Pediatrics suggestschildren’s sleep is disturbed by watching TV beforebedtime —causing them to become “over-stimulated, disturbed or frightened by the content ofprograms…particularly those containing violence.”The “might” in this makes it pretty darn weak.

7 Sleep Medication: 30 million people in the USAtake sleep medications (American Academy ofSleep Medicine), an estimated 50% jump since2000. With an ode to the “over x billion served” signsadorning McDonald’s franchises, Sanofi-Aventis,maker of Ambien, boasts an aggregate total of 12billion nights of patient use worldwide. $2 billion wasspent on the drug worldwide in 2004. According toLiveScience,global sales for sleeping pills areestimated at $5 billion annually.

Daniel Kripke, UC San Diego psychiatryprofessor and author of The Dark Side of SleepingPills, conducted a revealing six-year sleep study withover one million adults. Kripke reported that thehealth risk of taking sleeping pills daily was not muchdifferent that the risk of smoking a pack of cigarettesa day! A study by researchers at Beth IsraelDeaconess Medical Center and Harvard MedicalSchool found that treating insomnia with habit and

attitude modification was more effective - bothimmediately and over the long-term - than usingAmbien. The sleep success techniques Kripkerecommends include: don’t go to bed until you’resleepy, get up at the same time each morning, avoidexcessive stimulation or worry before bed, avoidcaffeine for six hours before bed, avoid alcoholbefore bed, and spend adequate time outdoors.

8 Teenage Sleep: A 2007 Mayo Clinic articlesuggests that teenagers require about nine hours ofsleep to maintain optimal daytime alertness, but fewactually get that much sleep due to jobs, homework,friends, digital media and other distractions (theNational Sleep Foundation reports that 25% of teensreport sleeping 6.5 hours per night or less). “Pubertychanges a teen’s internal clock, delaying the time heor she starts feeling sleepy until 11pm or later(“before adolescence, circadian rhythms direct mostchildren to naturally fall asleep around 8 or 9 p.m”).“Staying up late to study or socialize can disrupt ateen’s internal clock even more.

The article also notes that sleeping in or forcing anearly bedtime are not adequate solutions, since theyare not aligned with the teen’s unique circadianrhythm. The Mayo Clinic staff suggests that youdarken rooms at desired bedtime and expose teensto bright light in the morning, discourage naps longerthan 30 minutes, discourage caffeine use andestablish a consistent, quiet relaxing routine beforebed - free of digital media.

9 Artificial sweeteners: an on-line reviewmentioned by Dr John Briffa indicates that “100 per

cent of industry funded studies proclaim aspartameto be benign; more than 90 per cent of independentstudies and reports in the scientific literature sayotherwise.” Numerous studies suggest that intenseartificial sweeteners increase appetite for sweetfoods, promote overeating, and may even lead toweight gain. One study with rats from PurdueUniversity concluded that “consuming a foodsweetened with no-calorie saccharin can lead togreater body-weight gain and adiposity than wouldconsuming the same food sweetened with highercalorie sugar.” However, there are some otherstudies that refute the concept entirely. Perhapshemost relevant evidence is how obesity rates continueto climb even with the advent and increased used ofartificial sweeteners in the modern diet.

10 Cardiovascular exercise heart rates: Myposition that Chronic Cardio is harmful and that lowlevel aerobic work is beneficial is based on personalexperience over three decades as an elite athlete,personal trainer to clients of all ability levels andcoach to elite professional triathletes. The extensivework of legendary coach Arthur Lydiard is a majorinfluence as well. Lydiard, who pioneered theconcept of overdistance endurance training for trackand field athletes, developed numerous Olympicgold medalists and world record holders in his homecountry of New Zealand and for various othernational teams. Elite athlete/authors like formerprofessional triathletes Mark Allen (Total Triathlete)and Brad Kearns (Breakthrough Triathlon Training),former Olympic marathon runner and popular authorand speaker Jeff Galloway, Joe Friel’s popular

series of “Training Bibles” for various endurancesports all echo these fundamental principles ofendurance training:

• Building a base of comfortable aerobic activityis critical for success

• High intensity exercise should be strictlylimited as a small percentage of totalexercise volume and conducted only when asufficient aerobic base is present

Conversely, the American College of SportsMedicine recommends exercise intensities of 55-90% of maximum heart rate, a ridiculously disparaterange that stimulates vastly different metabolicresponses in the body. Sadly, this information iswidely circulated by health clubs, personal trainers,group exercise programs, books and magazines tothe detriment of the average fitness enthusiasts.Exceeding 75% of maximum heart rate regularly(particularly for a non-elite athlete) will greatly inhibitthe development of a strong aerobic base and inviteincreased risk of injury and burnout. Your cardioexercise range should be 55-75% of maximum heartrate, with occasional high intensity sessions whereheart rate approaches maximum during shortsprints.

11 Statin Side Effects: Columbia University Studypublished in The Archives of Neurology suggeststhat even short term statin use depletes CoQ10levels, a possible explanation for common statinside effects of exercise intolerance, muscle pain,and other indicators of muscle dysfunction.

The Conventional Wisdom connection betweencholesterol levels and disease risk (and thus thepopularity of cholesterol-reducing statins) isincreasingly being called into question. Seventeenstudies on lowering dietary cholesterol wereassessed in a 2005 Annals of Internal Medicinearticle. Overall, the studies led to an average 10 percent decrease in cholesterol levels, but there was nodecrease in overall risk of death.

A long-term study published in the New EnglandJournal of Medicine (in 1986, 1987 and 1991)showed that people who are taking multiple cardiacmedications have 40 percent higher risk of mortalityafter four years than those who take nothing. Severalother large studies (10,000 men in Europe,published in the European Heart Journal, 1986;61,000 men in Europe, conducted by the WorldHealth Organization and published in Lancet; 12,000men in America, published in the Journal of theAmerican Medical Association; a study in Finlandpublished in the Journal of the American MedicalAssociation, 1991) reported the same conclusion -medication either increased mortality or didn’tincrease survival time.

12 Walking To School: CDC indicates that thepercent of children who live within a mile of schooland who walk or bike to school as their primarymeans of transportation has declined almost 25%over the past thirty years (from 87% to 63%) and thatchildren who walk or bike from any distance hasdeclined 26% (from 42% to 16%).

13 Poor compliance with doctor prescribed

exercise programs - is a major reason for thewidespread condition of lower back pain, poorrecovery from surgery and prolonged elevated riskfactors for heart disease and cancer.

A 1998 Journal of the American MedicalAssociation article noted that even when it comes totaking medication, the average compliance rate isonly 50%. An article from AlignMap - BeyondPatient Compliance, further suggests that“noncompliance is underreported, typically hidden,and rarely detected by clinicians”, and “researchstudies consistently reveal high levels of inadequateadherence to treatment recommendationsthroughout the healthcare spectrum, including casesof life-threatening illnesses. The indisputableconclusions are that medical noncompliance is, byany measure and from any perspective, pervasive,and that healthcare’s failure to successfully addresssuch a problem comes at the cost of diminishedoutcomes, unnecessary expense, and avoidablepatient morbidity and mortality.”

One Canadian study of heart attack victimspublished in the Canadian Medical AssociationJournal indicated a 43% noncompliance rate withrehabilitation and treatment recommendations. ATexas study of bariatric surgery patients revealed anoncompliance rate of 41% (female) and 37%(male).

14 Caffeine: The average American uses about 230milligrams of caffeine per day according to the MayoClinic. Side effects of consuming too much caffeinevary by individual (based on body weight, levels ofphysical and psychological stress and other drug

use - according to MayoClinic.com), but can include“increased heart rate and urination, anxiety,headaches, nausea and insomnia”, according to theonline medical encyclopedia provided by the U.S.National Library of Medicine and the NationalInstitutes of Health. The Mayo Clinic calls caffeinethe “most popular behavior-altering drug”, with nineof out ten Americans consuming some type ofcaffeine regularly.

15 Family Finances: A 2003 book by ElizabethWarren and Amelia Warren Tyagi called The TwoIncome Trap: Why Middle Class Mothers andFathers are Going Broke, details the financialchallenges faced even by working families who enjoyincome levels far higher (even adjusting for today’sdollars) than previous generations. While many pointto the “Affluenza” mentality (The widespread culturalill of excessive consumption habits detailed in JohnDe Graaf ’s book of the same name) for the middleclass’s financial challenges, the authors make theconvincing case that the larger, less optionalexpenses are the biggest culprit. Expenses for childcare, car payments, college tuition and particularlysurburban homes result in millions living in financialdistress. Homes sold to families with childrenskyrocketed 79% in inflation adjusted dollars from1983 to 1998. The two income couple (comprisingsome three quarters of all married couples) is a keycomponent of the skyrocketing inflation of suburbanhome prices over the past 25 years. Hence a viciouscircle emerges: home prices rise because manytwo-income couples can afford them…because theyhave two incomes! This sounds like “keeping up with

the Joneses” times fifty million.The New York Times, in 2003, revealed that a

“typical household” (two income earners and one ortwo children - a demographic responsible for half thenation’s personal consumption expenditures)making $60,000-$80,000 per year spends 70 to 75percent of their take home pay on essentials such ashome costs, groceries, vehicles and fuel, educationand health care. The authors of The Two IncomeTrap point out that the figure for these expenses wasonly 54 percent in the early 1970’s. Furthermore, theremaining 25% of disposable income, typicallycategorized as “discretionary”, is further eaten up byexpenses that might be better defined as “essential”due to social pressures and norms: cell phones,cable or satellite TV, Internet service, high definitionTV sets, digital entertainment like iPods. Arguablythe category could extend to fashion, cosmetics andpopular diversions such as movies and vacations.

16 Childhood Obesity: The CDC reports that ninemillion kids ages 6-19 are overweight or obese, andthat 33% eat fast food every day, (AmericanAcademy of Pediatrics). The prevalence of children(ages 6 to 11) who are overweight has increasedfrom about 4% in the 1960s to almost 19% in 2004.(Dr Richard Troiano and Dr Cynthia Ogden).

17 Children Recreation: Dr. Sandra Hofferth andcolleagues report that the way children spend theirdiscretionary time has changed - less time is spentin unstructured activities (e.g., free play) and moretime is spent in structured activities (e.g., sports andyouth programs). Other changes of interest include a

doubling of computer use.

18 Massive Multiplayer Online Role-PlayingGames: The popularity has skyrocketed from zero in1998 (due to poor graphics quality, slow Internetconnections, and a consequent lack of interest.) toan estimated 30-60 million active users in 2007,according to a Giga Omni Media article. Someconsider this a vast underestimate, due to millions ofChinese playing in Internet cafés for four cents perhour but not registering as paid monthly subscribers.World of Warcraft (8.5 million users), Hobbo Hotel(7.5 million) and Runescape (5 million) are theleading games. Pre-teen games Club Penguin (4million) and Webkinz (3.8 million) are also extremelypopular. A survey published on Adpoll.com indicatedthat 45% of kids play for ten or more hours per week.

19 ADHD Prescriptions: Diagnosis rates ofAttention Deficit Hyperactivity Disorder (ADHD)have skyrocketed 500 percent since 1991,according to the Drug Enforcement Administration.An estimated 7 million schoolchildren are beingtreated with stimulants for ADHD, including tenpercent of all ten-year-old American boys, accordingto an article published in the Journal of the AmericanMedical Association.

A 1998 study by researchers Adrian Angold andE. Jane Costello found that the majority of childrenand adolescents who receive stimulants for ADHDdo not fully meet the criteria for ADHD. The efforts ofneurologist Dr. Fred Baughman, ADHD diagnosiscritic, led to admissions from the FDA, DEA,Novartis (manufacturers of Ritalin), and top ADHD

researchers around the country that “no objectivevalidation of the diagnosis of ADHD exists.” AMaryland Department of Education study found thatwhite, suburban elementary school children areusing medication for ADHD at more than twice therate of African American students.

20 Life Expectancy of Today’s Child: A 2005report published in the New England Journal ofMedicine suggests that the prevalence of obesity isshortening average lifespan by a greater rate thanaccidents, homicides and suicides combined.Children today will lose some two to five years of lifeexpectancy due to the prevalence, and earlier onsetof, obesity-related diseases like Type 2 diabetes,heart disease, kidney failure, and cancer. Dr. DavidS. Ludwig, director of the obesity program atChildren’s Hospital in Boston, said in the report,“Obesity is such that this generation of children couldbe the first basically in the history of the UnitedStates to live less healthful and shorter lives thantheir parents. There is an unprecedented increase inprevalence of obesity at younger and younger ageswithout much obvious public health impact. But whenthey start developing heart attack, stroke, kidneyfailures, amputations, blindness, and ultimately deathat younger ages, then that could be a huge effect onlife expectancy.”

21 American Television: A.C. Neilsen reports thatthe average American watches 28 hours of TV perweek and that 66% of households have three ormore televisions at home (A.C. Nielsen Co.). DrDonald Roberts and colleagues and Victoria

Rideout and colleagues with the Kaiser FamilyFoundation report that children between the ages of8 and 18 years spend an average of nearly 6.5 hoursa day with electronic media.

CHAPTER 3

Primal Blueprint Eating Philosophy

“Do These Genes Make Me Look Fat?”

In This Chapter

I present the philosophy, rationale, andbenefits of Primal Blueprint eating,emphasizing the importance of moderatinginsulin production by limiting intake ofprocessed carbohydrates—not only sugars butalso all cultivated grains (yep, even wholegrains). This simple dietary modification—perhaps the single most critical takeaway actionitem from the Primal Blueprint—will allow you toavoid the immediate unpleasant physical effectsof high-carb eating, succeed with long-termweight-loss goals, and prevent many commonlifestyle-related health problems and diseases.

You will learn why the Conventional Wisdomstory about cholesterol as a direct heartdisease risk factor is deeply flawed. The trueculprit that triggers the development ofatherosclerosis is Metabolic Syndrome, aserious condition that afflicts one in fiveAmericans and is attributed to the typicalmodern diet and sedentary culture. I detail thedietary steps you can take to virtually eliminateyour risk of heart disease. Chief among them isthe ingestion of optimal amounts of omega-3s,

which play an important role in controllinginflammation and preventing disease.

I detail how each macronutrient (protein,carbohydrate, fat, and the “fourth fuel” ofketones) affects your eating strategy, energylevels, and overall health. The CarbohydrateCurve reveals how various levels of averagedaily carb intake impact your health and weightmanagement success. The concept of “eatingwell” means more than just making healthy foodchoices; it encompasses eating sensibly andintuitively, in a relaxed environment conducive tomaximum appreciation of food, and avoidingregimented, restrictive diets that lead tonegativity, guilt, and rebellion. Finally, I offer tipson how to succeed in converting to PrimalBlueprint eating without causing additionalstress or disappointment so common withunrealistic diet programs.

Obesity is really widespread–Joseph O. Kern II

Primal Blueprint eating offers many health benefits,which served Grok and his ancestors well for overtwo million years. The most important goal of eatinglike

Grok is to regulate insulin production, which leadsto success with losing unwanted fat, maintaining an

ideal body composition for the rest of your life, andvirtually eliminating the major disease risk factorsthat eventually kill more than half of all Americans.Here are some other major benefits of the PrimalBlueprint eating style: Enhanced Cellular Function: The ample levels ofhigh-quality fat, especially the well-known omega-3fats, found in Primal Blueprint foods provideoptimum structural components for cell membranesand encourage your body to convert stored fatefficiently into energy. Yes, eating fat—healthy fat—will help you lose weight, as well as regulate yourdaily energy levels. Improved Immune and Antioxidant Function:Primal Blueprint foods are higher in antioxidantsand do not present the immune problems of grainsand dairy. In contrast, diets with moderate to highlevels of processed carbohydrates and simplesugars have been found to suppress immunefunction. Lean Muscle Development and Maintenance:The high-quality protein found in Primal Blueprintfoods will help you build or maintain lean musclemass, achieve ideal bone density, and be betterable to handle your body’s day-to-day repair andrenewal requirements. When you control insulinproduction and eat optimal amounts of protein, youbecome more insulin sensitive. This means thereceptor sites in your muscle cells can assimilateamino acids and glucose efficiently, which is the key

to muscle building and recovery. This touted benefitis dependent upon following a sensible PrimalBlueprint- style exercise program that regularlyburns stored glycogen and fat and promotes musclegrowth. Natural Weight Management: Plants and animalsare much more nutritionally dense than processedcarbohydrate foods, which constitute a largepercentage of calories in the typical modern diet.Eat like Grok and you’ll meet your nutritional needsin fewer calories. Secondly, the ample levels ofprotein and fat you will be eating have been shownby food scientists to provide deeper and longerlasting satisfaction levels—what they call satiety—than you get from a high-carb diet. Finally, when youconsume fewer carbohydrates and, as a result,produce less insulin, your hunger and cravings(caused by insulin removing glucose from thebloodstream after high-carb meals or snacks) willsubside and you’ll intuitively moderate your caloricintake, simply by following your more regulated“natural” appetite. Optimal Fat Metabolism: When you reduce yourconsumption of grains, sugars, and other simplecarbohydrates in favor of plants and animals, yourlevels of insulin and its counterregulatory hormone,glucagon, will be in an ideal balance, enabling you toutilize fatty acids (from both food intake and storedfat) as your preferred fuel source. Reduced Disease Risk Factors: Reducing intake

of grains, sugars, other simple carbs, andprocessed foods, especially “bad fats” (trans andpartially hydrogenated), will reduce your productionof hormonelike messengers that instruct genes tomake harmful pro-inflammatory protein agents.These agents increase your risk for arthritis,diabetes, cancer, heart disease, and many otherinflammation-related health problems.

“ If you want to make an apple pie fromscratch, you must first create the universe.

—Carl Sagan American author and astronomer ”

Stable Energy Levels: Primal Blueprint foods helpregulate daily energy levels, even if you skip meals,by optimizing insulin/glucagon balance so you canrely on your abundant fat stores for energy. Between-meal hunger subsides, while energy levels remainbalanced. In contrast, excess insulin production froma high-carb diet depletes blood glucose levels,leading to fatigue and cravings for quickcarbohydrate energy—and the need to eat every fewhours.

A Separate Shelf for the Blueprint

You may be familiar with the decades-oldbest-selling Atkins diet program, named afterDr. Robert Atkins, the original proponent of“low-carb” dieting. Over the years, numeroussimilar programs (e.g., South Beach Diet) havebattled for shelf space supremacy witheverything from traditional low-fat programs

everything from traditional low-fat programsfavored by Conventional Wisdom to countlessothers and have varied from mostly credible tocompletely ridiculous. Followers of Atkins,South Beach, and other low-carb diets willindeed lose fat by strictly limiting carbohydratesand thus insulin production. However, a blanket,obsessive “ultra-low-carb” strategy can beunhealthy over an extended time periodbecause it limits your intake of some of themost nutritional foods known to humans—vegetables and fruits.

While the Primal Blueprint also advocateseliminating the extremely harmful processedcarbohydrates and sugars from your diet,vegetables and fruits are a central componentof the Primal Blueprint eating strategy.Vegetables and fruits (which consist mainly ofcarbohydrate) are nutrient-dense yet caloricallysparse, so that even generous portions of thesefoods will usually prompt minimal insulinproduction. One of the on-line Primal Blueprintappendices at MarksDailyApple.com comparesand contrasts the Primal Blueprint with populardiets such as Atkins, low fat (e.g., Ornish,MacDougall, Pritikin), metabolic and bloodtyping, the Paleo Diet, South Beach,vegetarian, and the Zone.

Of all these mentioned, the Paleo Diet isprobably most similar to the Primal Blueprint .However, I refrain from even calling the PrimalBlueprint a “diet,” due to its comprehensivenature. The Primal Blueprint is a lifestyle—withsome important but extremely flexible eating

guidelines. I prefer to keep the eating laws incontext with the other eight Primal Blueprintlifestyle laws for best results.

It’s All About Insulin (Well, at Least 80Percent of “It”)

The Primal Blueprint eating philosophy mightseem a little unusual at first for those trying to do theright thing by Conventional Wisdom. After all, here’sa plan that suggests that most fats are not bad at all.In fact, pundits might describe the Primal Blueprintas a high-fat, moderate protein, fairly low-carb diet—particularly in comparison to the exceedingly high-carb diet that has been recommended for years bythe USDA Food Pyramid, American HeartAssociation, and American Medical Association.

We now know that these and other experts’outdated and never proven suggestion to essentiallyeat 300 or more grams of carbohydrates each dayhas contributed greatly to the destruction of humanhealth. It’s not unusual for an average American toconsume 500 or 600 grams of insulin-generating,fat-storing carbohydrates daily. Keep in mind thatGrok and his clan probably worked hard to gather anaverage daily intake of only 80 to 100 grams ofcarbs, most of which came from fibrous naturalvegetables and fruits. By averaging between 100and 150 daily grams (certain extremely active folksmay adjust this upward, which I’ll discuss later) ofvegetable- or fruit-sourced carbs, you can achieveoptimally low levels of insulin, enjoy stable energylevels, and easily reduce excess body fat and keep itoff. If you want to accelerate your fat loss for a periodof time, lowering your average carb intake to 50 to100 grams or less per day will allow you to easilydrop an average of one to two pounds of body fat

per week. We will discuss this strategy in detail inChapter 8.

Sitting down again? Here’s another zinger that willblow your mind and set you straight from all theconfusion and conflicting information about what thesecret to weight loss and long-term bodycomposition success really is.… Eighty percent of your ability to reduce excessbody fat is determined by how you eat, with theother 20 percent depending on proper exercise,

other healthy lifestyle habits, and geneticfactors.

It’s as simple as this: if you have excess body fat,it’s directly reflective of the amount of insulin youproduce from your diet combined with your familialgenetic predisposition to store fat. In plain-speak, ifyou eat like crap and have bad (genetic) luck, you’llget fat and sick and you’ll probably die early. On theother hand, bad diet and good luck (having the“skinny gene”) might allow you to avoid a plumpfigure but also might result in a physique that I call“skinny fat”—having minimal subcutaneous fat,minimal lean body mass, and poor muscle definitionbut still having dangerous amounts of visceral fatsurrounding the organs.

Furthermore, skinny fat folks can and do get heartdisease, hypoglycemia, arthritis, sarcopenia (loss ofmuscle mass), chronic fatigue, compromisedimmune function, and a host of other adverse healthconsequences heavily attributed to diet. A slendertype 2 diabetic can experience an even greater riskfor serious disease, because he or she is less ableto activate the so-called thrifty genes that efficiently

store excess dietary glucose in fat cells (sort of a“toxic waist site” where it’s relatively harmless incomparison with glucose that floats around in thebloodstream causing intense cellular damage).While the outward visibility and overall impactseverity of poor lifestyle habits vary widely due toluck of the draw, we all share an evolutionary geneticpredisposition to suffer chronic disease when we eatfoods that are misaligned with our genes.

On the positive side, your ability to reduce excessbody fat and maintain desirable body composition isdirectly reflective of your ability to moderate insulinproduction with healthy dietary habits and, to alesser extent, your willingness to follow a sensibleexercise program that combines extensive low-levelcardio; frequent short, intense strength-trainingsessions; and occasional all-out sprints. Even if youhave struggled with excess body fat for your entirelife, you can quickly and dramatically alter yourdestiny by following the simple laws of the PrimalBlueprint.

I’m not talking about achieving “success” with ashort-term crash program. The Primal Blueprint isbased on eating as much as you want, whenever youwant, from a long list of delicious foods—and simplyavoiding eating from a different list. When I say youwill notice results quickly and dramatically, I’mreferring primarily to the immediate increase andstabilization of energy levels, less hunger and moodswings related to “bonking” (running low on bloodglucose), improved immune function, and areduction in the symptoms of allergies, arthritis, andother inflammatory conditions.

Regarding weight loss, we must recognize that our

minds are so messed up on this topic that it’s hardeven to have a sensible conversation about it. Thestories of losing massive amounts of weight in ashort time are so commonplace that we seem toexpect nothing less when we pursue weight-lossgoals. First, the Primal Blueprint is really aboutimproving body composition, not about weight loss.For most, a reduction in body fat percentage and anincrease or maintenance of muscle or lean bodymass.

Clearly, altering your body composition by just afew net pounds by losing fat weight and gaining alittle muscle weight produces more impressiveappearance changes than someone who drops 20quick pounds on a crash diet that depletes musclemass and water. Lean body mass (muscle, skeleton,and all the rest of you that is not fat) is also directlycorrelated with “organ reserve”—the highly desirableability of all your vital organs to function optimallybeyond basal level (e.g., elevating your heart rateduring exercise). We’ll discuss this critical longevitycomponent further in Chapter 6.

When you trigger your genes to stop storing bodyfat and start burning it, as well as to build or maintainmuscle mass, you can sensibly and realistically losea pound or two of body fat per week. You can evendo this with minimal exercise, but the rate of fat loss(and the gaining, sculpting, or toning of lean muscle)can be accelerated significantly when you choosethe right exercise regimen. Mostly, your successdepends on how aggressive you are in keepingdietary insulin levels moderated, thereby extractingmore of your caloric needs from fat stores.

Not a day goes by without a friend, client, or

MarksDailyApple.com commenter relating to mehow he or she notices improvements within days ofswitching to the Primal Blueprint eating style. As Iwill detail in this chapter, you have the chance to alteryour biochemistry at each meal—to stimulate anefficient fat-burning metabolism and consistentenergy levels or to do the opposite with poor food(and exercise) choices. The momentum you buildwith good choices will make it easier to discard oldhabits in favor of both instant gratification (from fillingmeals and stable energy levels) and positive long-term health and metabolic consequences.

No, Really—It’s All About Insulin

The insulin story is perhaps the most health-criticalconcept in the book, so I want you to fully understandit on both a practical and a biochemical level. Likeso many things in life, a moderate amount of insulinis good and a lot can be bad—very bad. By now youunderstand insulin’s role as a storage hormone andthat eating more carbs results in more insulinproduction. Insulin delivers nutrients to all cells, butfor our purposes, we’ll focus on insulin’s roledelivering nutrients to liver, muscle, and fat cells.When the system works as designed by evolution,cell receptors use insulin as a key to unlock poreswithin the membrane of each cell. With the cell dooropen, nutrients can then be stored inside the cell. It’san elegant way for cells to gather the nutrients theyneed and also to eliminate excess glucose from thebloodstream (remember, excess glucose is highlytoxic) and store it as fuel for a later date.

Unfortunately, when we produce too much insulinover time, as happens when our modern diet is highprocessed carbohydrates, several things go wrong.First, muscle and liver cells aren’t able to store awhole lot of glycogen (the stored form of glucose), soit’s easy to exceed storage capacity with a typicalmoderate-to-high-carb modern diet. The averageperson can only store about 400 grams of glycogenin liver and muscle tissue (even a highly trainedathlete can only store perhaps 600 grams). Whenyour liver and muscles become filled with glycogen,any glucose remaining in the bloodstream that isn’tused in “real time” by your brain or muscles (such as

during an intense workout) gets converted intotriglycerides in the liver and sent to fat cells forstorage.

When blood insulin levels are high, those same fatcells store not only the excess glucose but the fat youate at your last meal. Moreover, high insulin signalsthe fat cells to hold on to the fat and not release it forenergy. If the pattern of high insulin-generating mealscontinues, fat cells swell up and we gain weight.Eventually, especially among people who don’texercise much, muscle and liver cells start tobecome insulin resistant—their receptors becomedesensitized to insulin’s storage signals (theaforementioned insulin key doesn’t unlock the cellmembrane to allow nutrients in). Inactive folksgenerally have plenty of muscle and liver glycogenstored at all times. Because they are unpracticed atburning and inefficient at restocking energy fromdietary nutrients, insulin takes ingestedcarbohydrates and fats on an express train, passingright through the liver, to their ultimate destination infat cells.

Continuing this process can lead to severeobesity. Eventually, even fat cells become resistantto further storage, because we only have a fixedamount of fat cells. At that point, the body’s last lineof defense against glucose (the complete gorging ofa finite number of fat cells) has maxed out.Consequently, all hell breaks loose in terms of bloodglucose toxicity and insulin damage—leading toeven greater risk for diabetes, heart attack,blindness, the need for limb amputation, and otherdisasters.

Unless you are exercising incessantly to burn

stored glycogen and fat, the more insulin yourpancreas produces, the more resistant your muscleand liver cells can get. This happens because thegenes responsible for these receptor sites turnthemselves off or “down-regulate” in response to—and defense against—the excessive insulin in yourbloodstream. This is all part of the body’s quest forhomeostasis and balance and your geneticresponse to environmental signals. It is nowbecoming clearer how the shocking statistic of theaverage American gaining one and a half pounds offat a year for 30 years is achieved. Conversely, wheninsulin levels are moderated (as happens with lowcarbohydrate eating and/or frequent exercise), yourliver and muscle cell receptor sites become insulinsensitive—more effective at absorbing ingestednutrients transported by insulin. Furthermore,moderated insulin levels signal genes to make morereceptor sites.

An insulin-resistant liver exacerbates the situation.The “No Vacancy” sign hanging on the liver (glucoseis turned away due to insulin resistance) tricks somecells in your liver into believing they are starved forglucose. In response, genes in other liver cells getthe signal to commence gluconeogenesis and dumpmore glucose into the bloodstream-despite the factthat there’s already plenty in the bloodstream (talkabout a communication breakdown!). Of course,your resistant muscle cells are deaf to insulinsignaling as well, so the new, extra glucose your liverjust made is also diverted to the eager fat cells -unless they too are resistant. Here is a quicksummary of some of the unpleasant consequencesof becoming insulin resistant:

Fat cells can’t release their stored energy intothe bloodstream, where the fatty acids could beused as fuel, because insulin keeps the fat lockedinside. Fat cells get bigger (and fatter), so you gainweight. More glucose stays in your bloodstream longer,causing damaging AGEs (advanced glycosylationend products), chemical reactions that occur whenblood-borne glucose molecules bind randomly withimportant proteins, rendering them useless. This canresult in increased inflammation and risk of heartdisease as well as the circulation problems andneuropathies (nerve damage) that characterize type2 diabetes. Pancreatic beta cells, continually sensing highlevels of glucose in the bloodstream, keep workingharder and harder to pump out more and moreinsulin. Eventually, the beta cells can becomeexhausted and stop working entirely—similar to theplight of insulin-dependent type 1 diabetics. All ofthis can happen as a result of eating too manycarbohydrates for too long and/or not exercisingenough to maintain insulin sensitivity.

But wait, there’s more! As bad as all that glucoseremaining in the bloodstream is, chronically highlevels of insulin are almost worse. Insulin is very pro-inflammatory and can wreak havoc throughout thebody. Scientists know that within any species, thosethat produce the least amount of insulin over a

lifetime generally live the longest and remainhealthiest (except type 1 diabetics, who might diebut for supplemental insulin injections).

Excessive insulin is also now believed to be acentral catalyst in the development ofatherosclerosis. Insulin promotes plateletadhesiveness (sticky platelets clot more readily) andthe conversion of macrophages (a type of whiteblood cell) into foam cells, which are the cells that fillwith cholesterol and accumulate in arterial walls.Eventually, a cholesterol and fat-filled “tumor” blockscirculation in the artery, a situation furtheraggravated by increased platelet adhesiveness andthickness of the blood. In addition, insulin reducesblood levels of nitric oxide (a compound that relaxesthe endothelium, the lining of your arteries), causingyour artery walls to become more rigid. This drivesup blood pressure and increases the sheer force ofblood against the arterial wall, further exacerbatingthe atherosclerotic condition. I will further detail thechain of events causing atherosclerosis, and whatyou can do to prevent it, in the cholesterol sectionlater in this chapter.

Once you understand the process, it’s instructiveto take a step back and realize how importantexercise is to creating insulin sensitivity (along withlow-insulin eating, of course). If you frequently emptyyour liver and muscle cells of glycogen with brief,intense workouts (you burn a little bit of glucoseduring the long, slow stuff, too), you become adept atnot only burning calories but replenishing: acceptingnutrients transported by insulin into your liver andmuscle instead of just having them go straight to fat.If you are sedentary and eating a moderate or high-

carbohydrate diet, there is no selection pressure (toborrow an apropos term from our evolutiondiscussions) to be insulin sensitive. My foolproofprevention plan—or, dare I say, cure (you read mydisclaimer legalese, right?)—for those with type 2diabetes, obesity, and heart disease, no matter howoverwhelming their genetic predisposition is to theseconditions, is to exercise according to the PrimalBlueprint laws and moderate insulin production withyour diet.

It’s interesting to note that levels of growthhormone and other important health-enhancinghormones are also adversely affected by insulinresistance. The pituitary gland makes growthhormone, which is then sent to the liver to signal theproduction of insulin-like growth factors (IGFs). Manyof our cells have surface receptors for IGFs.Because of its similar structure, insulin binds to IGFreceptors and prevents growth hormone-stimulatedIGFs from doing their job. The thyroid glandproduces a hormone called T4, which is converted inthe liver to T3, the primary hormone that controlsenergy metabolism. When your liver becomes insulinresistant, conversion of T4 to T3 declines drastically.This leads to a decrease in metabolic rate,increased fat storage, and diminished energy levelsand brain function.

High insulin levels over long periods of time alsohamper sex hormone synthesis, causing levels oftestosterone, DHEA, and other sex hormones todecline steeply as we age. Hormone levels naturallydecline over time, but this flagship premise of themulti-billion-dollar antiaging industry is greatlyexacerbated by insulin resistance as opposed to the

mere passing of the seasons. Remember, if Grokwas lucky, he could enjoy dramatically better healthand physical fitness into his 70s than most of today’sbaby boomers. Sex hormones are supposed to betransported through the bloodstream by globulin (ablood protein) to act upon target organs and tissues.When excessive insulin is present, these hormonesstay bound to globulin instead of getting dropped offat the target cells (e.g., the adrenal glands, sexorgans, and brain are all strongly impacted by sexhormones) and doing their thing. Even an expensiveantiaging hormone regimen cannot override thisundesirable sex hormone-binding-to-globulincondition caused by excessive insulin.

Clearly, the ideal strategy is to assimilate yourdietary nutrients using only the insulin you need torestock muscle and liver glycogen stores, rebuildmuscle and other tissue with amino acids, and,finally, transport fatty acids to assist with a variety ofessential metabolic functions (including energystorage). By maintaining an optimal balancebetween insulin and glucagon, you become like anATM machine, always open for deposits andwithdrawals based on your daily energy needs.Clearly, insulin is absolutely essential to life. It’s justthat chronic overproduction of insulin (also known ashyperinsulinemia) turns a good thing into a bad thing.It’s as simple as this: when you eat the PrimalBlueprint-style foods that fit your genes, you’ll beable to fit into your jeans!

But a Little Bit Won’t Hurt, Right?

If these clinical details about the long-termdamage from a high insulin-producing diet are notsufficient to get you to change your breakfast ordertoday, consider the short-term unpleasant effects ofhigh-carbohydrate (and particularly high-sugar),insulin-producing meals and snacks (on otherwisehealthy, nondiabetic folks). In short (sing along now),it’s “high-low, high-low, toward insulin resistance yougo!”

Ingesting a high-carbohydrate food or meal(sugary foods and beverages, desserts, processedgrains, etc.) generates an immediate increase inblood glucose levels, which has the short-term effectof elevating your mood, energy level, and alertness(remember, your brain prefers glucose as fuel). In amatter of minutes, however, your pancreas (in avaliant effort to reduce the amount of toxic glucose inyour bloodstream and store it someplace useful) isprompted to secrete a large amount of insulin.Depending on the type and amount of carbs youconsumed and your degree of insulin sensitivity, thisinsulin rush can eventually cause your blood glucoselevels to decline so much that your glucose-dependent brain is now low on fuel. As a result, youmay soon feel sluggish, foggy, and cranky and havetrouble focusing. While this explains the familiarpost-lunch afternoon blues, extensive data alsosuggest a strong link between attention deficit/hyperactivity disorder (ADHD) and processedcarbohydrate consumption/insulin production.

The ingestion of lots of carbohydrates, followed by

the secretion of lots of insulin causing low bloodglucose levels is perceived as a stressful event bythe hypothalamic-pituitary-adrenal (HPA) axis. Thishomeostasis-monitoring part of your endocrinesystem triggers the fight-or-flight response, causingyour adrenal glands to release epinephrine(commonly called “adrenaline”) and cortisol into yourbloodstream. Cortisol breaks down precious muscletissue into amino acids, some of which are sent tothe liver and converted into glucose throughgluconeogenesis. The ensuing liver-generated bloodglucose rush gives you the boost your brain thinksyou need—at the expense of your muscle tissue!Depending on your individual sensitivity to glucoseand insulin, the stress response to this seesawprocess may now make you feel amped, jittery,edgy, and hyper, and you may have a racingheartbeat.

After some time passes and the stress responsesubsides, you can experience a post-stressful-event-combined-with-sugar-crash condition affectionatelyknown as burnout. This physical, mental, andemotional lull prompts a strong craving for anotherquick high from sugar, and the cycle repeats. Overtime, your continued abuse of the stress responsesystem can overwork your pancreas and adrenalglands, paving the way for health problems likechronic fatigue, inflammation, and weight gain.

Besides the unsettling energy swings and addedstress, sugar also seriously hampers immunefunction. We know that excessive and/or prolongedproduction of cortisol is a potent immune suppressor(the fight-or-flight mechanism diverts resources toprovide an immediate energy boost). Research also

shows that sugar itself can impair the function ofimmunity-related phagocytes (immune system cellsthat remove bacteria or viruses from thebloodstream) for at least five hours after ingestion.This impairment happens through a process knownas competitive inhibition, when excess glucoseprevents the all-important antioxidant vitamin C frombeing transported inside certain immune cells.Because both molecules use the same mechanismand entry point to gain access to the inside of theimmune cells, the presence of excessive glucosecan overwhelm the transporter site and block vitaminC from entering. With your guard summarily down,oxidative stress on your body increases as freeradicals are allowed to run wild. Furthermore, yourblood thickens as a response to these immunestressors, which is why heart attacks (in peoplepredisposed to them) tend to occur after a meal.

Over time, the continued abuse of the insulinsystem leads to the serious health problems detailedpreviously in this chapter. Note that the chain ofevents described here happens routinely in anormal, healthy person who overdoes carbohydrateor sugar intake. Experiencing these high-low, high-low cycles from sugar ingestion is no fun, but it doesmean you still have some sensitivity to the negativeeffects of sugar ingestion and insulin production. Ifyou don’t experience significant noticeablesymptoms from eating lots of carbohydrates(particularly sugar), you are likely well on your way, orhave already developed, the extremely problematiccondition of insulin resistance. The analogy of asmoker feeling minimal to no immediate ill effectsfrom his or her habit is relevant here. I’d argue that a

vast majority of the population is somewhere on thiscontinuum, far outside of the healthy ideal of a dietthat moderates carb intake and insulin production inline with our genetic requirements for health.

Naturally, grain or sugar products will jack upblood glucose levels quickly and produce a greaterinsulin response than consuming a similar amount ofcalories from vegetables and fruits or combining afew carbs with slower burning protein or fat calories.While it’s obviously preferable to mute theimmediate insulin spike, your diet’s total insulin loadis still a serious concern. If you are routinely eating150 to 300 grams (or more) of carbs per day, youwill likely gain weight insidiously (unless you exerciselike crazy) and still increase your risk of developingother associated health problems, including the“oxidation and inflammation” syndrome that is themajor culprit behind heart disease, which I’ll detail inthe next section, about cholesterol.

It’s Not About Cholesterol…Really, It’sNot!

Big Pharma and your helpful friends at the FDA,the AMA, and other reputed health agencies havedone a great job of vilifying cholesterol and saturatedfat as the major causes of atherosclerosis and heartdisease via the well-accepted lipid hypothesis ofheart disease. You know their story by now. Yourarteries are like pipes. Cholesterol is the fatty, stickygunk that clogs them up if you eat too many high-cholesterol animal products (meat, eggs) orsaturated fats in general. According to ConventionalWisdom, you should eat a low-fat, low-cholesterol,high complex-carbohydrate diet. If your diet orgenetic “bad luck” results in a total cholesterol levelover 200, you simply take cholesterol-lowering statinmedicines to safely reduce your risk.

In recent years, many elements of ConventionalWisdom about cholesterol have been called intoquestion. While there is significant dispute anduncertainty on the issue among respected experts,there is compelling evidence that freely dispensingpowerful statin medications to reduce all forms ofcholesterol offers only minimal protection from heartdisease and stroke. Furthermore, it’s almostuniversally agreed that lifestyle modifications (suchas losing weight, reducing intake of processedcarbs and fats, consuming omega-3 oils, exercising,and managing stress levels) can do a much betterjob than statins in eliminating the major heartdisease risk factors.

Because I highly respect the valiant battle medical

professionals are fighting with today’s heart diseasepandemic (after all, they often have little or nothing todo with patients until they show up on theappointment calendar with clogged pipes), I’d like toassert here that this is not a “Mark versus yourdoctor” battle of the egos. Rather, I believe this is anunbiased interpretation of cutting-edge data thatextends beyond the narrow and dated “eating fatdrives cholesterol drives heart disease” paradigmthat most of us, including physicians, are familiarwith.

“Using total cholesterol level—or even yourLDL cholesterol value—as a heart disease risk

factor is like saying, ‘Going to the beach isdangerous.’ It’s irrelevant in the absence of

further context, such as Metabolic Syndromeand other accomplices to heart disease.”

This discussion will give you a deeperunderstanding of exactly what causes heart disease(hint: it’s inflammation and oxidation, driven primarilyby poor food choices, excessive insulin productionand all forms of stress in excess, includingoverexercising) and help you do a better jobminimizing heart disease risk than just following theparty line of “Don’t eat cholesterol—and take drugs ifyour numbers are high.” If you are already familiarwith the basics of blood chemistry and a firmbeliever in the concept that cholesterol is not anefficient marker for heart disease, you may want toskip ahead to the sidebar “How to Sneeze at HeartDisease.” Otherwise, fasten your seat belt and hangon for the ride; it could save your life.

Among the most notable research refuting thecholesterol story is the highly respected FraminghamHeart Study. The study (which I reference often atMarks-DailyApple. com) has followed the dietaryhabits of 15,000 participants (residents ofFramingham, Massachusetts) over threegenerations. It is widely regarded as the longest (itbegan in 1948 and is still going strong!), mostcomprehensive epidemiological (study of health andillness factors on a population) assessment inmedical history. It has led to the publication of morethan 1,200 research articles in leading journals.Study director Dr. William Castelli summarized theissue unequivocally when he said, “Serumcholesterol is not a strong risk factor for coronaryheart disease.” Among the study’s highlights arethese:

• There is no correlation between dietarycholesterol intake and blood cholesterollevels.

• Framingham residents who ate the mostcholesterol, saturated fat, and total caloriesactually weighed the least and were themost physically active.

Luckily for us, over the past decade, hundreds ofbright, clear-thinking researchers have reexaminedthis data, conducted new research, and writtenextensively on how and why the ConventionalWisdom lipid hypothesis of heart disease is deeplyflawed. (Google the term cholesterol skeptics andyou’ll discover an organized group called theInternational Network of Cholesterol Skeptics,

populated by dozens of leading M.D.’s and Ph.D.’sin the field from across the globe.) Their researchnow shows that atherosclerosis is caused mainly bythe excessive oxidation (and the ensuinginflammation) of a certain type of cholesterol thatconstitutes a small fraction of the mostly good stuffflowing through your bloodstream.

Ironically, in many cases, it appears that thisoxidation might be made worse by consuming thevery (cholesterol-free) polyunsaturated fats invegetable and grain oils that the medicalestablishment led us to believe were healthier thananimal fats! The millions who use statin drugs dailyincur a significant expense and enduredisappointing side effects. For nearly all users, thereis little or no demonstrable reduction in heartdisease risk.

Cholester-ALL—More Than Just a Number

Cholesterol is a little waxy lipid (fat) molecule thathappens to be one of the most important substancesin the human body. Every cell membrane hascholesterol as a critical structural and functionalcomponent. Brain cells need cholesterol to makesynapses (connections) with other brain cells.Cholesterol is the precursor molecule for importanthormones such as testosterone, estrogen, DHEA,cortisol, and pregnenolone. Cholesterol is neededfor making the bile acids that allow us to digest andabsorb fats. Cholesterol is made into all-importantvitamin D in the presence of sunlight. Bottom line isthat you can’t live without cholesterol, which is whyyour liver actually makes up to 1,400 milligrams aday regardless of how much food-borne cholesterolyou consume—or how much you avoid it like theplague—in your diet.

Because cholesterol is fat-soluble (it does notdissolve in water—think balsamic vinegar remainingintact in a dish of olive oil) but must travel to and fromcells in the watery environment of the bloodstream, itneeds to be carried by special spherical particlescalled lipoproteins (the name means “part proteinand part lipid”). There are several varieties oflipoproteins with different transporting functions—chylomicrons, LDLs, IDLs, HDLs, and VLDLs (aswell as subfractions of those)—but the three we areconcerned with here are VLDLs, LDLs, and HDLs(very low-density, low-density, and high-densitylipoproteins, respectively). Each of theselipoproteins carries a certain percentage of

cholesterol, triglycerides, and other minor fats. Yourblood test values for triglycerides and HDL, LDL,and VLDL cholesterol represent the combined totalin your bloodstream of what all the lipoproteins aretransporting.

VLDLs, the largest of these cholesterolcomplexes, are manufactured in the liver in thepresence of high levels of triglycerides (triglyceridesare also made in the liver—from excesscarbohydrates and fats). Hence, VLDLs comprise80 percent triglyceride (and a little cholesterol). Afterleaving their birthplace in the liver, these lipoproteinsdeliver their cargo to fat and muscle cells for energy.Once these VLDLs have deposited their triglycerideload inside a fat or muscle cell, their size decreasessubstantially and they become LDLs. At this point,they bear mostly cholesterol and a little bit ofremaining triglyceride. In a healthy person, most ofthese LDL molecules are called “large fluffy” or“buoyant” LDLs. As such, they are generallyharmless, even at relatively high levels, as they goabout their assigned task of delivering cholesterol tothe cells that need it.

The real trouble starts when triglycerides areunusually high in the bloodstream. This condition canoccur routinely when you eat a high-carb diet (even ifit’s a low-fat diet), because, as you learned in the“It’s All About Insulin” section, excessive insulinproduction drives the conversion of ingestedcarbohydrate into fat (triglycerides). Obviously, thecondition can also occur when you eat a moderate-carb, high-fat diet, because insulin will see to it thatboth excess carbs and fat get circulated in thebloodstream and stored in fat cells.

“Low-fat eating requires you to consumeexcessive carbs, by default, to obtain your

daily energy requirements”

Dr. Dean Ornish and other proponents of low-fateating will tell you that reducing fat intake reducescholesterol and triglyceride levels. This is absolutelytrue, as confirmed by numerous best-selling booksas well as newspaper and magazine feature storiestouting quick and dramatic results (loweredcholesterol and triglyceride levels) from fat-restrictivediets. But one reason is this: your liver makescholesterol as a raw material for the bile salts thathelp you digest fat, so if you aren’t eating fat, yourgenes will be given the signal to down-regulatecholesterol production.

However, low-fat eating requires you to consumeexcessive carbs, by default, to obtain your dailyenergy requirements. This leads to excessive insulinproduction and, as you recall, kick-starts the cyclethat eventually leads to heart disease. Any way youslice it, consuming too many carbs leads to hightriglycerides (not to mention the other risk factorsdetailed in the sidebar “How to Sneeze at HeartDisease”).

With high triglycerides in your blood, VLDLproduction skyrockets to handle the extra load. Thiscan cause some of the VLDL particles to becomealtered into a more sinister form of LDL that hasbeen shown to be a major factor in atherosclerosisand heart disease. These “small, dense LDLs” (whycan’t all medical nomenclature be this easy?) arethought to initiate the majority of atherosclerosis

problems when they become stuck in the spacesbetween cells lining the artery and then becomeoxidized. This oxidative damage causesinflammation and begins a process of destructionthat I will detail shortly. Research has shown thatpeople with Metabolic Syndrome or type 2 diabetesall have elevated levels of both triglycerides andthese small, dense LDL particles. Of course, thesesame people have substantially increased risks forheart disease and stroke.

The remaining cholesterol complex with which youmight be familiar is the high-density lipoprotein(HDL), which takes cholesterol back to the liver forrecycling. HDLs also clean up any damaged oroxidized cholesterol that might cause problems later—including removing the small, dense LDL particlesand oxidized cholesterol that have become stuck inthe artery wall. These tiny but powerful HDLcholesterol complexes are often called the “goodcholesterol” or “nature’s garbage trucks.” Medicalresearchers generally agree that the more HDL youhave, the lower your risk for heart disease. As youmight have imagined, people with MetabolicSyndrome and type 2 diabetes also typically havelow levels of beneficial HDL. Exercise is one of thecheapest, easiest, and most effective ways to raiseHDL.

Murder Mystery Dinner—Oxidation and Small,Dense LDL Are Guilty!

As mentioned earlier, because lipoproteins havea lipid surface, they are subject to oxidation. Likeoils left open in your kitchen, they can go rancidwhen they come in contact with oxygen. When thishappens they—and the cholesterol inside—canbecome damaged. Of course, oxidation happens allthe time throughout the body, and we have evolvedsome effective antioxidant enzyme systems (namelycatalase, superoxide dismutase, and glutathione) toprevent too much of this damage from getting out ofcontrol. Furthermore, consuming ample levels ofhigh-antioxidant foods (fruits, vegetables, nuts andseeds, dark chocolate, red wine, as will be detailedin Chapter 4) and antioxidant supplements (such asvitamin E, CoQ10, beta-carotene, and lycopene) canhelp mitigate some of the damage. It’s alsoextremely convenient that HDLs can remove some ofthe damaged cholesterol and take it back to the liverfor recycling.

Your cholesterol processing system clearly hasevolved to expect a certain range and quality ofdietary fat, protein, carbohydrate, and antioxidants,as well as a certain level of exercise (to helppromote insulin sensitivity in the muscles andmaintain high levels of HDL) to provide appropriategene signals and avoid artery disease. Andbecause HDL particles are very small, they can getinto the spaces between arterial wall cells and cleanup the oxidized cholesterol. That’s why Big Pharmahas tried—so far unsuccessfully—to create an

effective drug to raise HDL and address existingatherosclerosis (some physicians prescribe thecombination of prescription fibrates and over-the-counter niacin to raise HDL, but this treatment canbe problematic and is not widely used).

The system has served humans and most all othermammals well for millions of years—until recently,when processed carbohydrates and partiallyhydrogenated fats entered the picture. As a result ofunique gene signaling from consuming too much ofthese unnatural foods, small, dense LDLs arecreated and can become trapped in the spacesbetween endothelial cells lining the artery(sometimes called a gap junction). Even if they arenot oxidized to begin with, once trapped, they canoxidize in place because they are sitting therecontinually exposed to oxygen passing by attachedto hemoglobin in the red blood cells. Either way, thisoxidation eventually causes injury and inflammationto the arterial wall, prompting the body’s immunesystem to send macrophages (scavenging whiteblood cells) to gobble up the oxidized LDLs at thesite where the first particles were trapped.

The immune system tries hard to do its job, but themacrophages are overwhelmed by absorbing somuch oxidized LDL. Their gorging on oxidized LDLssignals specific genes to transform themacrophages into foam cells that attach to thearterial lining, laying the foundation for future trouble.The resulting lesion prompts more macrophages tocome to the rescue. They try to gobble up more andmore oxidized LDLs floating by, increasing theseverity of the lesion over time. This is the familiarsaga of plaque accumulation on the arterial wall. The

plaque grows and eventually compromises the innerdiameter of the artery. If allowed to continue, it caneventually occlude blood flow or break off as a clot,preventing blood—and oxygen—from reaching avital organ (resulting in your classic heart attack orstroke).

The oxidation of these small, dense LDLs mostlikely happens for a variety of reasons that have todo with modern dietary habits more than anythingelse: a high intake of unstable polyunsaturated fatsfrom vegetable oils in the diet (PUFAs incorporatedinto the lipid layer are much more prone to oxidationthan are saturated fats); a reduced intake of naturalantioxidants in the diet, which would otherwisemitigate oxidation; the presence of fewer HDLparticles to remove oxidized lipids (low HDLcholesterol readings may be partly caused by high-carb diets); and the fact that small, dense LDLparticles do not bind as easily to the normal LDLreceptors on muscle and fat cells. Unable to releasetheir cholesterol load and with typically fewer HDLparticles to gobble them up, these small, dense LDLparticles linger longer in the oxygen-richbloodstream until they oxidize. By the way, thereason atherosclerosis happens in the arteries andnot the veins is because venous blood has very littleoxygen.

Note that the oxidation and inflammation processdescribed has little or nothing to do with your totalcholesterol or even your total LDL cholesterol levels.In most cases, atherosclerosis is a result of theoxidation of a small fraction of the total amount ofLDL in your blood—the small, dense LDL particles. Ifyou have little or none of these in your blood, your

risk for heart disease drops dramatically. Also, ifyour HDL is high, it’s very unlikely that you’llencounter a problem, because HDL does a greatjob of scavenging the oxidized cholesterol from LDLin the bloodstream.

Unfortunately for some of us, poor diet, lack ofexercise, stress, certain drug therapies, and, yes,family genetic history can all contribute to theincreased production of the dangerous small, denseLDL particles. Your doctor can test for them if youask, but most common blood tests don’t yetdistinguish between the benign “fluffy” forms of LDL,sometimes called pattern A, and the small, denseparticles, called pattern B. A comprehensive lipidblood panel will typically provide values for totalcholesterol, HDL, LDL, VLDL, and triglycerides.

A physician will generally dispense medication ifyour total LDL levels exceed a certain figure (thisvaries by doctor and individual patient profile),knowing it will respond to the statins with a quickoverall reduction. Statins will indeed lower all formsof LDL (including both the good stuff and the badstuff), but it’s a much more sensible—and safe—option to simply alter dietary and exercise habits andminimize insulin production, thereby preventingexcess accumulation of triglycerides in the bloodand allowing the cholesterol system to work asintended. In fact, the combination of low carbs andgood fats in a Primal Blueprint eating plan, alongwith Primal Blueprint exercise habits, will generallyraise HDL, lower both triglycerides and small, denseLDL, and allow you, regardless of your geneticpredisposition, to essentially have no participation inthis heart disease saga whatsoever. The choice is

yours.

“HDL does a great job of scavenging theoxidized cholesterol from LDL in the

bloodstream… if your HDL is high, it’s muchless likely you’ll encounter a [heart disease]

problem.”

Statin Stats Stink!

Isn’t it ironic, then, to discover that statins andother cholesterol-lowering meds do not have anyability to influence LDL particle size and can onlylower total LDL by reducing both the good and thebad versions? The fact that some people takingstatins experience a dramatic reduction in totalcholesterol or in LDL means very little in the contextof the true oxidation and inflammation nature of heartdisease. To be clear, statins do slightly reduce therisk of additional heart attacks among men under theage of 65 who have had a prior heart attack.However, many doctors now believe that thesebenefits are independent of their “cholesterol-lowering” properties and instead come from an anti-inflammatory effect that addresses the moreproximate cause of heart disease. A cheaper andmore effective anti-inflammatory effect can beachieved by eating foods high in omega-3, takingfish oil supplements, or popping a small dose ofaspirin daily.

By simply adopting the Primal Blueprint laws, youcan enjoy superior results without the perilous sideeffects and huge expense of drug therapy. In thecase of statins, known side effects include musclepain, weakness and numbness, chronic fatigue,tendon problems, cognitive problems, impotence,and blood glucose elevations. These side effectsare believed to be due in large part to statins’interference with the normal production of a criticalmicronutrient known as coenzyme Q10 (CoQ10).CoQ10 is essential to healthy mitochondrial function

and defending our cells against free radicaldamage. Statin therapy is believed to lower CoQ10levels by up to 50 percent. Ironically, CoQ10 plays aparticularly important role in the healthy function ofthe cardiovascular system, and heart attack patientsshow depressed levels of CoQ10! Someresearchers suggest that statins’ depletion ofCoQ10 may nullify any potential benefits of statintherapy.

So why are millions being misguided to takedangerous, powerful drugs when lifestyle interventionis more effective and less expensive and has noside effects? Perhaps we like to search for easyanswers with quick results, and statins produce agraphic and quick decline in blood cholesterol levels.Like other elements of Conventional Wisdom, thereare billions of dollars invested and powerful marketforces pushing us in the direction of swallowingdrugs and their side effects, while the full story is lostamidst the hype of “lower your numbers quick!”

“By simply adopting the Primal Blueprint laws,you can enjoy superior results without the

perilous side effects and huge expense of drugtherapy.”

If you are currently taking statins or othermedications, I realize that asking you to rejectConventional Wisdom and the specificrecommendations of your trusted physician can putyou in a very uncomfortable position. I strongly urgeyou to engage in lifestyle modification (after all, thereare no side effects or potential compromises to yourdrug regimen when you improve your diet), while

concurrently addressing the possibility with yourdoctor of gradually reducing your dependence onmedication.

How to Sneeze at Heart Disease

The catchall term Metabolic Syndrome isused to describe an assortment of heartdisease risk factors widely attributed to today’sprevailing poor dietary and exercise habits. Thehighly respected Cleveland Clinic states that“the exact cause of Metabolic Syndrome is notknown…[but] many features are associated withinsulin resistance.” When you have three ormore of the following five markers, you arediagnosed as having metabolic syndrome.Elevated fasting blood glucose: 100 mg/dlor greater Blood pressure: 130/85 mm Hg or greater Waistline measurement: 40 inches or morefor men and 35 inches or more for women HDL: less than 40 mg/dl for men and less than50 mg/dl for women Triglycerides: 150 mg/dl or greater

The U.S. government and other sourcesreport that some 47 million Americans haveMetabolic Syndrome—about one in fiveAmericans. It’s a chronic condition thatdevelops and worsens over time (with noimmediate discernable physical symptoms)unless you take dramatic steps to alter yourlifestyle. The Cleveland Clinic and Journal ofthe American Medical Association report thatmore than 40 percent of Americans in their 60s

more than 40 percent of Americans in their 60sand 70s have the condition. Dr. RichardFeinman, one of the most often-published andhighly regarded researchers in the fields ofnutrition and metabolism, has suggested that“Metabolic Syndrome may be defined by theresponse to carbohydrate restriction” (restrictcarbs and immediately improve your fivemarkers).

Supplemental Blood TestsA routine physical exam and blood panel willgive you an indication of your MetabolicSyndrome status. Many experts recommend afew additional blood tests to assess overallhealth and risk factors, including:C-Reactive Protein: High sensitivity-C-reactive protein (hs-CRP) is produced by yourliver as part of an immune system response toinjury or infection. In the absence of other acuteinfections, high levels of hs-CRP in your bloodare associated with an increased risk of heartattack, stroke, and sudden cardiac death.Because atherosclerosis is primarily a diseaseof inflammation, some researchers contend thaths-CRP is a strong predictor of your heartdisease risk.Lp2A: Another key inflammation markerassociated with small, dense LDL particles.A1c (estimated average glucose): A1cmeasures how much glucose is attached to ahemoglobin molecule, a reliable marker for thedangers of elevated blood glucose levels overan extended time period (i.e., a dietary “batting

average” versus a single trip to the “plate” for asugar rush home run).Fasting Blood Insulin Levels: High levels areindicative of prediabetic conditions.Vitamin D: indicates adequate exposure tosunlight, a critical health component we’ll discusin Chapter 7.Diet and Exercise Prevention Tips

If you are diagnosed with or on the borderlineof Metabolic Syndrome, following the PrimalBlueprint for 30 days can turn four of the fiveMetabolic Syndrome markers around (it mighttake a bit longer to get your waistline back in thesafe zone) and cause your heart disease risk toplummet—even if you have a family history ofobesity, high cholesterol, and heart disease.Here are some specific recommendations andcorresponding benefits of following the PrimalBlueprint:Balance Omega-6 to Omega-3 Ratios:Minimizing consumption of omega-6polyunsaturated fats gives you a greater surfacearea of saturated (and therefore protected) fatsin lipoprotein lipid layers and fatty membranes.Increased consumption of omega- 3 oils helpscontrol the inflammation that is the precursor foratherosclerosis and virtually all other metabolicdiseases.Exercise Primal Blueprint Style: Regularexercise helps lower LDL and raise HDL.Increase Antioxidant Intake: If yourantioxidant intake is appreciable (fromabundant servings of Primal Blueprint staples

of fruits and vegetables), it’s likely that you’llhelp your natural defenses against oxidation.Supplements are a great idea if you lead astressful life (who doesn’t?), your diet falls shortfrom time to time, or you are at an increasedrisk of heart disease.Reduce Carb Intake: This will help lower yourproduction of triglycerides, raise HDL, lowerLDL, and dramatically lower the small, denseLDL (because it’s high levels of triglyceridesthat prompt small, dense LDL production).

Put Inflammation at Ease with Omega-3s

A major feature of Primal Blueprint eating is that itprovides high levels of healthy saturated andunsaturated fats. While Conventional Wisdomgenerally positions saturated fats as something todiligently restrict, they are an excellent energy sourceand offer a variety of nutrients critical to health.Consuming ample amounts of saturated fat helpsprevent oxidative damage to your cells (saturated fatis an integral part of cell membranes). While youreyes might bug out at this statement, it’s virtuallyirrefutable and proven by many respected long termstudies:

Eat (healthy) fat and help prevent cancer andheart disease. Avoid fat and increase your risk

of cancer, heart disease, and even obesity.

Fortunately, omega-3 polyunsaturated fatty acidsdon’t have an image problem and are universallyregarded as healthy. Adequate omega-3consumption supports healthy cardiovascular, brain,skin, and immune function. By turning on genes thatimprove blood circulation, reduce inflammation, andsupport healthy cholesterol and triglyceride levels,omega-3s help reduce the risk of high bloodpressure, blood clots that cause heart attacks,arthritis, autoimmune disorders, and cognitiveproblems such as depression, Alzheimer’s, andeven ADHD. The important role of omega-3s insupporting cognitive function is made even moreevident by the fact that half the brain consists of fat,

including concentrated levels of the omega-3docosahexanoic acid, DHA.

The benefits of high omega-3 intake and optimumfatty acid balance are strikingly evident from data oncultures that consume substantial amounts of fat buthave markedly reduced heart disease ratescompared to Westerners, such as the traditionalJapanese diet (i.e., for those who frequent sushibars instead of the 3,598 McDonald’s in Japan)centered around fish and vegetables.

Another form of polyunsaturated fats calledomega-6s plays a vital role in our health as well, buttheir extreme prevalence in the Western diet—fromvegetable oils, animal fats, bakery items (donuts,cookies), and processed snacks (the highlyoffensive trans and partially hydrogenated fats areclassified as omega-6)—leads to a dangerousimbalance of excessive omega-6 and deficientomega-3. The ideal omega-6 to omega-3 balance is1:1 or 2:1, ratios that Grok likely met with ease. Even4:1 is okay today, but the typical modern eater has aratio of 20:1 or worse! It’s also interesting to notethat imbalanced fatty acid intake can exacerbate theinsulin resistance problem discussed earlier.Omega- 6 fats (particularly arachidonic acid)suppress expression of the major insulin receptorgene governing insulin sensitivity (GLUT4), whileomega-3 fats increase expression of GLUT4.

Once again, your genes are only doing what theyare told to do by the signals you give them. Theimbalance of fatty acids in the typical modern diettriggers a genetically programmed inflammationresponse throughout the body. Under normalcircumstances, inflammation is your body’s highly

desirable first line of defense against pain, injury,and infection. Inflammation detects and destroystoxic material in damaged tissue before it canspread to the rest of the body. Consider exampleslike a bee sting, taking a fastball to the eye, orturning an ankle on a hiking trail—the reddened skin,black eye, and ballooned ankle help your bodyquarantine the damage from the trauma to theinflamed areas, instead of letting toxins run wildthrough the bloodstream. Unfortunately, an out-of-control body-wide inflammatory response (alsoknown as systemic inflammation) —resulting fromstress and imbalanced dietary and/or exercisehabits—confuses your body into thinking it’s underassault from destructive, infectious foreign agents orthat a major trauma has just occurred. That’s whenthe disease process begins.

The extreme stress of my Chronic Cardio trainingregimen and my highly inflammatory grain-baseddiet led to excessive and prolonged inflammationthroughout my body. What I should have beenseeking was a more desirable temporary state ofmoderate inflammation (pumped muscles, elevatedheart rate, oxygenated lungs, etc.—factors thatenhance peak performance), from a PrimalBlueprint-aligned training regimen and plenty ofrecovery time and good food choices for my body toreturn to homeostasis. My undesirable “overtraining”inflammatory response compromised the optimalfunction and recovery of my muscles, joints, andimmune system. Interestingly, after extremeendurance events like a marathon or ironman race,blood levels of CPK (creatine phosphokinase; itleaks into the bloodstream when muscle, heart, or

brain tissue is traumatized) can be elevated forweeks afterward. In fact, if you presented in the ERwith such levels and didn’t explain that you hadrecently run a marathon, the doctor might think youwere suffering from a heart attack! In my case, whenI adjusted my diet and training habits, virtually all myinflammatory symptoms vanished.

We know that most forms of systemicinflammation have a strong dietary component andcan usually be resolved with a few dietarymodifications. Nevertheless, Conventional Wisdomwithin the medical community has recommendedfighting our widespread inflammation-related healthproblems with corticosteroids, COX-2 inhibitorssuch as Vioxx and Celebrex, and other nonsteroidalanti-inflammatories (asthma meds work on a similarchemical pathway). I have a nonscientific name forthis approach: digging a hole to install a ladder towash the basement windows. As you might imagine,because these medications interfere with normalhormone pathways and gene expression, theyalmost never address the underlying cause ofinflammation. They simply mask the pain in the shortterm—if they mask it at all. Dietary modification (andexercise modification if you are overdoing it) isalmost always a superior method of treatment andprotection against pain and serious diseasestriggered by systemic inflammation.

“I have a nonscientific name for this approach:digging hole to install a ladder to wash the

basement windows.”

The Primal Blueprint eating style, with its

emphasis on high omega-3 foods (such asorganically grow nanimal meats, eggs, fish, nuts andseeds) and its aversion to processed foods,provides an ideal dietary fatty acid balance withoutyou really having to worry about it. When youcombine healthy eating with the other PrimalBlueprint laws, you can naturally avoid the systemicinflammation that is now believed to be the rootcause of the major health problems affecting modernhumans.

Context In, Calories Out—Understandingthe Macro Nutrients

While you likely have a basic understanding ofwhat carbohydrate, protein, and fat do in the body,it’s important to examine the role of each nutrientfurther in the context of how they support the PrimalBlueprint. This is particularly true in light of themassive misinformation, distortion, and confusionpresented by opposing camps on this issue. Fordecades, we’ve been bombarded with messages,ranging from hairsplitting debates on whatpercentage of total dietary calories should comefrom carbs, protein, and fat (I’m never concernedwhere my own percentages fall, because I know theywill land in the optimal range when I choose the rightfoods) to campy marketing glitz served up by the dietcelebrity of the month.

Most popular daily diets (and fitness programs)follow the “calories in, calories out” ConventionalWisdom to pursue weight loss, failing to understandthe importance of context when making thisotherwise literally true statement. Your body usesmacronutrients for a variety of different functions,some of which are structural and some of which aresimply to provide energy (as calories)—immediatelyor well into the future. The food you eat can be storedas glycogen and/or body fat or used to build muscle.But just as easily, you can burn off that body fat,deplete glycogen and even tear down muscle forfuel. It’s all based on signals you provide in what youeat, how much you eat, when you eat, what you’redoing before or after you eat—even what you’re

thinking when you eat. Yet because your bodyalways seeks to achieve homeostasis (balance), thenotion of you trying to zero in on a precise day-to-dayor meal-to-meal eating plan is generally fruitless, notto mention practically impossible and incrediblyfrustrating.

To figure your true structural and functional fuelneeds (and, hence, to achieve your bodycomposition goals), it’s far more effective to look ata much larger span of time, like a few weeks, andaim for an “average” consumption. This approachwill allow for the occasional party splurge, apreplanned (or incidental) calorie-restriction period,an over-the-top workout, or even a week of laziness—without any disastrous long-term effect.

With a big-picture approach, we can appreciatethe three macronutrients as more than just typicalsources of caloric energy where protein and carbsprovide four calories per gram and fat has ninecalories per gram. For example, the first 10, 20, or30 grams of protein you consume daily go towardmuscle and other cell repair and growth, not energy.Do we therefore discount those first 30 grams whenwe count calories? It depends on the context. If youdon’t exercise much and you eat copiously as ahabit, maybe most of the protein you eat will indeedcount toward your energy budget (because yourstructural protein turnover rate is much lower whenyou don’t exercise). On the other hand, if you runyourself ragged, are under a great deal of stress(lots of catabolic hormones are tearing you down),and generally don’t consume much protein, most ofthat high-protein meal might go toward repair andwill be unlikely to be called upon as fuel. Simply

saying that protein provides four calories per gramfor energy needs is like saying that the two-by-fourstuds that support the walls of your house will burnnicely if you run out of firewood. They will in thatemergency situation, but you’ll normally choose toburn other fuel first!

Fats aren’t just for fuel either. They are integralparts of all cell membranes and hormones and serveas critical protective cushioning for delicate organs.At what point do the fats we consume stopbecoming structural raw material and start becomingcalorically dense fuel? It depends again on thecontext. If there’s a ton of carbohydratesaccompanying the fat on a daily basis, you can betthat dietary fat will be stored as adipose tissuesooner rather than later, because the insulinprompted by the carbs ingested will also deliverthose other nutrients right to your fat cells. That’s ninecalories per gram in the tank to use in the future (ornever, considering that introductory stat aboutAmericans adding one and a half pounds of body fatevery year).

On the other hand, if you are eating insulin-balancing Primal Blueprint meals, fat consumed ata meal might be used quickly to provide fuel fornormal metabolic processes at rest or during verylow-intensity exercise, or for structural uses andnever get stored. If your carb intake drops below 100grams a day, you can dip into a mild state of ketosis,a fat-burning mode that creates what many now referto as the metabolic advantage. In this context, fatsare fueling most of the body’s energy demandseither directly as fatty acids or as fat-metabolism by-products called ketones, which I will discuss at length

shortly. The following sections define themacronutrients in the context of the Primal Blueprintand help you determine how much of each you reallyneed.

Protein

Most nutrition researchers are in agreement thatprotein is essential for building and repairing bodytissues and for overall healthy function. Intakerecommendations among doctors and nutritionistsvary, with most falling in the range of 0.5 to one gramof protein per pound of lean body mass per day (Ifavor an average of 0.7 to 1.0). There were dayswhen Grok and his family probably obtained two orthree times that amount, so if you happen to overdoyour protein significantly on any given day or aren’tthe type to obsess about such things, you’ll almostcertainly be well within safe guidelines.

To calculate or estimate lean body mass, youmust first determine your total weight andpercentage of body fat. You can do this using any ofnumerous methods ranging from costly and highlyaccurate water tank tests to the easier fat scales,skinfold calipers, or online calculators using certainbody measurements. Most good gyms can help youwith this, or you can just estimate roughly for thesepurposes, knowing that the average moderately fitmale and female carry about 15 percent and 22percent, respectively. Multiply your total weight byyour percent body fat to attain your “fat” weight, andthen subtract that figure from your total body weightto obtain your lean body mass. For example, a 155-pound woman with 25 percent body fat has a leanbody mass of 116 pounds (155-39=116).

At a minimum you need 0.5 gram of protein perpound of lean mass per day to maintain your“structure” and healthy body composition. If you are

even moderately active, you need closer to 0.7gram, and if you work out regularly (or under a fairamount of stress), you need as much as one gram ofprotein per pound of lean mass. That’s at aminimum, but it’s on a daily average. So, our 155-pound moderately active woman with 116 pounds oflean mass needs an average of 82 grams of proteinper day (116 x 0.7). If she gets 60 or 70 some daysand 110 on others, she’ll still be in a healthy averagerange. She could even fast a day or two occasionallyand, provided she has been regularly eating lowcarb and doesn’t overexercise on fasting days,easily preserve her muscle using the body’stendency to retain protein stores in the short term.On the other hand, if she exceeds the 110 grams, it’salso no problem if she’s eating low carb because theexcess protein will convert to glucose, which willreduce her effective carbohydrate needs (see nextsection). At four calories per gram, her daily averageof 82 grams is only 328 calories per day in protein.

Again, I’m not concerned with you counting oreven meeting this requirement every single day.You’ll find yourself intuitively arriving at a comfortablenumber or range of protein grams within a week ofPrimal Blueprint-style eating. You will discover thatit’s quite easy to eat one gram of protein per poundof lean body mass without a lot of planning and prettydifficult to eat much more than two grams per poundwithout forcing yourself to. You simply aren’t ashungry when you regularly eat a low-carb diet. WhileGrok often ate more than two grams per pound, hewas far more active all day long. Grok never knewwhen the next meal was coming, so he had to stockup in times of feast in order to be prepared for the

times of famine. We have a little more leeway today!If you have ample stored glycogen in your muscle

tissues and liver (not a problem for most peopleunless you are engaged in high-volume, high-stressendurance training or severely restricting your carbsa la the Atkins diet) and your body is getting the restof its energy efficiently from fats, it’s likely that theprotein you consume will go first toward the repair orbuilding of cells or enzymes. Proponents of the “acalorie is a calorie” Conventional Wisdom will pipein here that excess calories are always converted orstored as fat, regardless of their original ingestedstate. This is true, of course (remember, the PrimalBlueprint doesn’t like to piss off scientists!), andwhen we eat a high-carb, high-insulin diet, thoseexcess calories indeed are stored as fat. But wemust then ask what excess fat calories do whenthere is not a lot of insulin in the bloodstream (giventhat they cannot easily be stored as fat without insulingiving them a ride). No problem; the body willrespond by raising metabolic rate (to burn morecalories at rest) and by increasing the production ofketones, which may be burned or excreted (more onthis shortly).

In summary, if you are the type to enjoy andobserve details in your macronutrient intake, Isuggest you strive to obtain your proteinrequirements first, in the activity level-influencedrange discussed previously. Focus on qualitysources of protein such as the organic animalproducts that will be detailed in the next chapter.

Carbohydrates

If you’ve forgotten everything you ever learned inbiology, just remember this and own it: carbohydratecontrols insulin; insulin controls fat storage.Carbohydrates are not used as structuralcomponents in the body; instead, they are used onlyas a form of fuel, whether burned immediately whilepassing by different organs and muscles or storedfor later use. All forms of carbohydrates you eat,whether simple or complex, are eventually convertedinto glucose, which the brain, red blood cells, andnerve cells generally prefer as a primary fuel. Forreference, a little less than one teaspoon of glucosedissolved in the entire blood pool in your body (aboutfive quarts in the case of a 160-pound male)represents a normal level of blood glucose.

In most healthy people, glucose that is not burnedimmediately (exercising muscles prefer glucose, if itis available, but don’t absolutely require it unlessthey are working at high intensity for long periods)will first be stored as glycogen in muscle and livercells. When these sites are full, glucose is convertedinto fatty acids and stored in fat cells. It’s insulin’s jobto take glucose out of the bloodstream and put itsomewhere fast.

Unless you burn an extreme amount of energyevery day (competing endurance athlete, etc.), thereis no physiological reason for you to consume highlevels of carbohydrate. In fact, carbohydrates are notrequired in the human diet for survival the way fatand protein are. The body has several backupmechanisms for generating glucose from dietary fat

and protein, as well as from proteins stripped frommuscle tissue (all done via gluconeogenesis). Someresearchers have estimated that the bodymanufactures up to 200 grams of glucose every dayfrom the fat and protein in our diet or in our muscles.Entire civilizations have lived for thousands of yearson 50 or fewer grams of dietary carbohydrate a day.

That said, the Primal Blueprint is not designed tobe a ketogenic (extremely low-carb) diet, becausethis strategy would restrict your intake of the mostnutrient-dense foods on the planet—vegetables andfruits. I don’t even characterize the Primal Blueprintas a “low-carb” diet, as much as it is an “eliminatebad carbs” diet. I don’t advocate portion control oreven diligently counting your macronutrient intakebeyond a few days of journaling now and then toestablish benchmarks and reference points (visitFitDay.com or TheDailyPlate.com to calculate yourmacronutrient amounts from a food diary if you aretrying to lose weight). It’s really easy to stay in theoptimum range of 100 to 150 grams per day evenwhen you eat a ton of colorful vegetables and liberalservings of fruit—as long as you stay Primal andconsume no grains. For example, a huge salad, twocups of Brussels sprouts, a banana, an apple, a cupof blueberries, and a cup of cherries totals only 139grams of carbs.

Note: Perhaps you are familiar with the concept of“net carbs” when measuring macronutrient intake.This is a calculation that subtracts fiber, becausefiber is usually not digested and moderates theblood glucose impact of a carbohydrate food. Forthe sake of simplicity (and to assert the PrimalBlueprint philosophy that you don’t need many

Blueprint philosophy that you don’t need manycarbs, nor any additional fiber from grain foods), allthe calculations and zones in this book arerepresented by gross total carbohydrate grams.

The effects on the body of various levels of carbintake (detailed next in “The Carbohydrate Curve”)are a critical component of the Primal Blueprint, so Ishould mention a few caveats and exceptions to theguidelines that follow. Obviously, a light, moderatelyactive female has different energy requirements fromthose of a heavy, active male. The 50-gram/200-calorie variation within each range on the curveattempts to account for the majority of theseindividual disparities. Also, if you are insistent upondoing Chronic Cardio, you must increase carbintake to account for regular depletion of stored liverand muscle glycogen and an elevated metabolicrate. You can experiment with consuming perhaps100 additional grams of carbs per day for everyextra hour of training and notice how your bodyresponds. However, I’d prefer that you simply adjustyour training program to conform to Primal Blueprintguidelines and thus reduce your need for dietarycarbohydrate.

Hard-core Primal Blueprint enthusiasts who havethe time and energy to compile many hours of low-level cardio and a steady dose of intense strengthtraining and sprinting and who enjoy abundantservings of fruits and vegetables, trace amounts ofcarbs from nuts, seeds, and other Primal foods (e.g.,even an almond is 14 percent carbohydrate), and theoccasional indulgence will quite possibly exceed the100 to 150 grams per day optimum zone. If you areeating and exercising Primally, feeling energized

throughout the day, and effortlessly maintaining idealbody composition, it’s a safe bet that the PrimalBlueprint is working—even if your carb intake attimes exceeds the ideal zone described here.

“It’sreally easy to stay in the optimum range of100 to 150 grams per day even when you eat aton of colorful vegetables and liberal servings

of fruit—as long as you stay Primal andconsume no grains.”

The Carbohydrate Curve—What’ll ItBe? The “Sweet Spot” or the “Danger

Zone”?

Carbohydrate intake is often the decisive factorin weight loss success and prevention ofwidespread health problems like MetabolicSyndrome, obesity and type 2 diabetes. Theseaverage daily intake levels assume that you arealso getting sufficient protein and healthy fats,and are doing some amount of Primal exercise.The ranges in each zone account for individualmetabolic differences.

• 0-50 grams per day: Ketosis and I.F.(Intermittent Fasting) zone. Excellentcatalyst for rapid fat loss through I.F. Not

recommended for prolonged periods(except in medically supervisedprograms for obese or Type 2 diabetics)due to unnecessary deprivation of plantfoods.

• 50-100 grams per day: Sweet Spot forWeight Loss. Steadily drop excess bodyfat by minimizing insulin production.Enables 1-2 pounds per week of fat losswith satisfying, minimally restrictivemeals.

• 100-150 grams per day: PrimalMaintenance zone. Once you’ve arrivedat your goal or ideal body composition,you can maintain it quite easily herewhile enjoying abundant vegetables,fruits and other Primal foods.

• 150-300 grams a day: Insidious WeightGain zone. Most health conscious eatersand unsuccessful dieters end up here,due to frequent intake of sugar and grainproducts (breads, pastas, cereals, rice,potatoes - even whole grains). Despitetrying to “do the right thing” (minimize fat,cut calories), people can still gain anaverage of 1.5 pounds of fat every yearfor decades.

• 300+ grams a day: Danger Zone ofaverage American diet. All but the mostextreme exercisers will tend to produceexcessive insulin and store excessive fatover the years at this intake level.Increases risk for obesity, Metabolic

Syndrome and type 2 diabetes.

Here are more details about how carbohydratesimpact the human body and the degree to which weneed them, or don’t need them, in our diet. Carbintake level is the decisive factor in your weight-losssuccess or failure, and excessive carb consumptionis arguably the most destructive behavior disparitybetween ourselves and what our genes crave tosupport health, longevity, and peak performance.Eliminating grains and sugars from your diet couldbe the number one most beneficial thing you ever dofor your health! 0 to 50 grams per day Ketosis and AcceleratedFat Burning

Acceptable for occasional one- to two-dayIntermittent Fasting efforts toward aggressive weightloss (or longer term, for medically supervised weight-loss programs for the obese and/or type 2diabetics), provided adequate protein, fat, andsupplements are consumed. Excellent catalyst forquick, relatively comfortable weight loss and not atall dangerous. (Grok relied heavily on fat metabolismand ketosis to account for the difficulty in obtainingappreciable amounts of carbs in daily life.) Notrecommended as a long-term practice for mostpeople due to resultant deprivation of high-nutrient-value vegetables and fruits. 50 to 100 grams per day Primal Sweet Spot forEffortless Weight Loss

Minimizes insulin production and accelerates fatmetabolism. By meeting average daily protein

requirements (in grams per pound of lean mass, asdetailed previously), eating nutritious vegetables andfruits, and staying satisfied with delicious high-fatfoods (meat, fish, eggs, nuts, seeds), you can loseone to two pounds of body fat per week in the “sweetspot.” Delicious menu options that land in the sweetspot are detailed in Chapter 8. 100 to 150 grams per day Primal BlueprintMaintenance Range

Allows for genetically optimal fat burning, muscledevelopment, and effortless weight maintenance.Rationale supported by humans eating and evolvingin this range or below for millions of years. Dietaryemphasis of vegetables, fruits, nuts, seeds, andanimal foods, with grains and processed sugarseliminated.

A prior history of heavy carb intake may result in abrief period of discomfort during the transition toPrimal Blueprint eating. Adequate consumption ofsatisfying foods (high-water-content fruits andvegetables, high-fat snacks like nuts and seeds, andmeals emphasizing animal foods) helps protectagainst feeling deprived or depleted.150 to 300 grams per day Steady, InsidiousWeight Gain

Continuous insulin-stimulating effects preventefficient fat metabolism and contribute towidespread health conditions. The de factorecommendation of many popular diets and healthauthorities—including the USDA Food Pyramid!—is150 to 300 grams per day, despite clear danger ofdeveloping Metabolic Syndrome. Chronic exercisers

and active growing youth may eat at this level for anextended period without gaining fat, but eventually fatstorage and/or metabolic problems are highlyprobable.

This “insidious” zone is easy to drift into, even byhealth-conscious eaters, when grains are a dietarycenterpiece, sweetened beverages or snacks leakinto the picture here and there, and obligatory fruitsand vegetables are added to the total. Recall thatWendy Korg’s trip to Jamba Juice for a healthyafternoon snack resulted in 187 grams of carbsingested at one sitting. Starting your day off with abowl of muesli cereal, a slice of whole wheat toast,and a glass of fresh orange juice might seem ashealthy as can be—but the numbers start racking up(that’s 97 grams right there!), and the disastrousinsulin-sugar crash-stress response cycle is set inmotion. Despite trying to do the right thing and cut fatand calories, many frustrated people still gain apound or two of fat per year for decades as a resultof the carb intake in the insidious range.

“Despite trying to do the right thing and cut fatand calories, many frustrated people still gaina pound or two of fat per year for decades as a

result of carb intake in the insidious range.”

300 or more grams per day Danger Zone!The zone of the average American’s diet, and in

excess of official USDA dietary guidelines (whichsuggest you eat 45 percent to 65 percent of caloriesfrom carbs), thanks to stuff like soda tipping thescales over. Extended time in the danger zoneresults in almost certain weight gain and Metabolic

Syndrome. The danger zone is the primary catalystfor the obesity and type 2 diabetes epidemics, aswell as numerous other significant health problems.Immediate and dramatic reduction of grains andother processed carbs is critical.

Fat

I’ve already discussed how the commonadmonition to keep dietary fats low is trulyunfounded in most credible research. As far as I’mconcerned, fat is your friend. Consuming healthy fatsfrom animal and plant sources supports optimalfunction of all the systems in your body. Furthermore,ingesting fat helps you feel full and satisfied in a waythat carbohydrates cannot. Because fat has little orno impact on blood glucose levels and insulinproduction and takes far longer to metabolize thancarbohydrates, you will feel a deep and long-lastingsatisfaction from consuming ample amounts of fat inyour diet.

I understand that this is a controversial topic thatwill be met with some opposition. Please take itupon yourself to gain a clear understanding of theissue, learn to distinguish healthy fats from unhealthy,and sort out misleading Conventional Wisdom thatfrowns upon food staples that drove humanevolution. The highly respected Nurses’ HealthStudy, tracking dietary habits of 127,000 nurses overtwo decades (the largest epidemiological study ofwomen in history, it has led to the publication of 265scientific papers in leading journals), showed nostatistically significant association between total fatintake (or cholesterol intake) and heart disease.Many other studies have attempted to establish afirm connection, yet none have demonstrated that ahigh-fat diet by itself causes heart disease. So howcan it be that low-fat eating became theConventional Wisdom? I believe that the otherwise

well-meaning, well-educated folks in the low-fatcamp are influenced by a few factors that lead themto the party line conclusion that a high-fat diet isunhealthy. 1. Failure to distinguish between good fats andbad fats. The skyrocketing rates of obesity, heartdisease, and cancer that have ensued over the pasthalf-century from consuming high-fat processedfoods have unfairly implicated all fats as dangerous.As I discussed earlier and will cover further in thenext chapter, the typical modern diet is grosslyimbalanced between omega-6 fats and omega-3fats. We ingest way too much of the former (fromprocessed foods, partially hydrogenated vegetableoils, and grain-fed animal products) and way too littleof the latter (from organic meats, eggs, and fish, andcertain nuts, seeds, and omega-3 oils).

Furthermore, we consume excessive amounts ofthe highly toxic partially hydrogenated fats and trans-fats (they are not quite the same but are closelyrelated and both evil). These “Franken-fats” arecreated by heating and chemically treating vegetableand seed oils to render them solid, effectivelyextending shelf life and improving the flavor ofprocessed foods. They are easily oxidized to formfree radical chain reactions that damage cellmembranes and body tissue, and compromiseimmune function. Because your brain, nervoussystem, and vascular system are primarilycomposed of membranes, any dysfunction in thesecritical areas can be devastating. Research confirmsthat consumption of trans-fatty acids and partiallyhydrogenated fats may promote inflammation, aging,

and cancer. The New England Journal of Medicinereviewed numerous studies and reported a stronglink between processed fat consumption and heartdisease. 2. Carbs making fat “look bad.” Fat is caloricallydense at nine calories per gram. If you consumeexcessive carbs (150 to 300 grams or more perday), produce a high level of insulin, and eat anyappreciable amount of fat along with your high-carbdiet, yes, your fat intake will contribute directly tomaking you fat. You know the saying “Which camefirst, the chicken or the egg?” Well, in this case, it’sneither the chicken nor the egg making you fat—it’sthe carbs! High levels of insulin direct both carbs andfat (and protein) into your fat cells. Limit your carbsand fat will make you healthy, help moderate yourappetite and total caloric intake, and greatlyenhance the satisfaction level of your diet.

“Which came first, the chicken or the egg? Inthis case, neither. It’s the carbs that make you

fat!”

3. Propaganda and flawed science manipulatedinto Conventional Wisdom. The machinations ofpublic policy bureaucracy often leave rationalthinking in the dust in favor of protecting andpromoting corporate interests and the reputations ofpoliticians. While I am all in favor of capitalism, it’sunsettling how much decision-making power iscontrolled by corporations that spend billions ofmarketing dollars molding and shaping ConventionalDietary Wisdom in the direction of profits, with little

regard for health.The story of how saturated fat came to be vilified

should mention the work of American scientist AncelKeys. Keys was an eloquent and dynamic earlypromoter of the link between saturated fat intake,cholesterol levels, and heart disease—a drivingforce in the origination and promotion of the lipidhypothesis of heart disease mentioned earlier. Keysreceived notoriety in the 1960s for his efforts totransition the public away from saturated fats toreplacements like polyunsaturated oils or low-fateating in general. It has taken decades, at adawdling pace, to recognize the folly of his healthsuggestions. For example, Keys didn’t even connectobesity to heart disease risk, and the foundation ofhis work was compromised when he was criticizedfor hand-picking examples (comparisons of fatintake and heart disease rates among differentcultures) that supported his hypotheses. In fairness,Keys later did some great work helping to popularizethe Mediterranean diet (highlighted by the liberalintake of healthy fats), even spending his last fewdecades living in a small town in Italy and studyingthe residents’ dietary habits.

On a bureaucratic level, the U.S. government hastime and again shown a penchant for doggedlydefending the status quo and vigorously squashingvoices opposing Conventional Wisdom. A sordidexample of the influence of power and money on thedevelopment of public policy is found in the FDA’sso-called imitation policy, passed in 1973 (withoutCongressional approval, thanks to some clever legalmaneuvering). The legislation relieved foodmanufacturers from having to use that pesky

“imitation” designation on labels of foods createdwith artificial ingredients (coffee creamers, imitationegg mixes, processed cheeses, whip cream, andhundreds more), as long as manufacturers addedsynthetic vitamins to their concoctions toapproximate the benefits of similar whole foods.

Mary Enig, Ph.D., a renowned nutritionist, lipidbiochemistry expert, and author of Know Your Fats,from the University of Maryland, has spent a careerbattling Conventional Wisdom’s position take on fatintake and heart disease. In the 1970s she was acentral figure in challenging the corruption andmisinformation dispensed by the USDA and the U.S.Senate’s McGovern Committee (headed by formerpresidential candidate George McGovern).Influenced by highly questionable, lobbyist-taintedtestimony, the committee published its report (manybelieve McGovern was hoodwinked by subordinatesto buy into flawed conclusions) directing Americansto replace saturated fat with PUFAs and to limit fatintake in general (which was then disastrouslyreplaced with excessive carbohydrates).

Ensuing government-funded research wasessentially mandated to fall in line with thecommittee recommendations, and the notion thatfats are bad took hold and flourished intoConventional Wisdom for decades (and is still goingstrong!). The discussion of the food propagandatopic is compelling enough to fill entire books (checkout Fast Food Nation, Food Politics, Appetite forProfit, and Good Calories, Bad Calories forfascinating and detailed examinations of howConventional Wisdom has led us astray), so we’llwrap here by asserting the point that it’s clearly

unwise to blindly trust Conventional Wisdom when itcomes to fat and to dietary habits in general.

Ketones—The Fourth Fuel

By now you know that we evolved to burn primarilyfats and a little glucose. We can also burn protein,when certain amino acids enter the energy pathwaysthrough a part of the glucose cycle (as happenswhen we run out of glucose or glycogen during a longworkout or during starvation). Protein can also beconverted to glucose in the liver. While most cells inour body can easily burn both fats and glucose, thereare a few select cells that function only on glucose(some brain cells, red blood cells, and kidney cells,for example). Without glucose, those cells wouldcease to function and we would not last very long.The minimum daily glucose requirement to keepthose systems running has been estimated atbetween 150 and 200 grams per day, but recentresearch shows that after a little adaptation, some ofthese cells can operate effectively on a fuel knownas ketones, further reducing the overall glucoserequirement.

Ketosis was crucial to our evolution. As we havealready discussed here, our ancestors didn’t alwayshave access to a handy-dandy daily supply ofglucose-containing carbohydrates like we do today.In fact, they may have gone weeks or months withoutappreciable carbs, so they had to evolve a systemwhereby the liver could take protein either from themuscles or directly from the diet and convert it intoglucose through gluconeogenesis. This systemworked to keep Grok alive during short periods ofstarvation or longer periods when meat (protein andfats) was plentiful but plants (carbs) were not. Today

we can tap into this same system and prompt ourgenes to speed up the process of fat loss when wecut carbs while still consuming adequate dietaryprotein. In this scenario, we never have to sacrificemuscle in pursuit of fat loss (the unfortunate M.O. fortraditional calorie-restriction weight loss) if we eataccording to the Primal Blueprint. And the best partof all this is that gluconeogenesis tends to “waste” fatin the process.

Manufacturing glucose from protein requires itsown source of energy, so liver cells happen to usefats (fatty acids, really) to fuel this conversion. Whenliver cells are involved in gluconeogenesis, they areunable to completely burn off those fats to the finalend products of carbon dioxide and water.Consequently, they produce an energy-rich by-product known as a ketone (also called a ketonebody). Ketones are very safe, desirable, energy-efficient forms of fuel in and of themselves. They arequite literally the fourth fuel. A 2004 article in theJournal of the International Society of SportsNutrition referred to numerous studies suggestingthat a low-carbohydrate intake and the resulting mildketosis may offer many benefits, including reductionof body fat, minimized damage from insulinresistance and free radicals (from metabolizing ahigh-carbohydrate diet), and a reduction of LDLcholesterol.

Many cells actually prefer ketones to glucose,given the choice between the two. Cardiac muscle,skeletal muscle, and even certain brain cells thriveon the four and a half calories per gram delivered byketones. After a little adaptation, the brain can dovery well getting 75 percent of its energy from

ketones. The fact that we can so easily convert tothis alternative energy source plan may be the bestproof that Grok didn’t always have access to lots ofcarbs.

So what exactly is ketosis? Ketones can’t bestored conveniently the way fats (and excessglucose) can be stored in fat cells or the way glucosecan be stored as glycogen. Ketones simply circulatein the bloodstream where they are available to bepicked up by any cells that want and need the energythey provide. Ketosis is the scientific name for arelative condition in the body where ketones start toaccumulate in the bloodstream to a point beyondwhich they can all be picked up for energy. There isnothing wrong with being in ketosis. It is a natural,normal part of human energy production andmetabolism. You have probably been in mild ketosisany time you have fasted or skipped a couple mealsin a row.

Ketones happen to be somewhat acidic, andbecause the body works hard to maintain a slightlyalkaline (nonacidic) state, unused ketones areexcreted in urine, stool, or even breath (somedescribe the smell of ketone breath as that of overlyripe apples or acetone). People who are trying tostay in a mild state of ketosis often use “ketostix” tomeasure the amount of ketones in their urine. Forthem, more is better because each gram of ketonesexcreted means extra fat has been burned.

Some people—including some misinformeddoctors—maintain an unnecessarily dim view ofketones and ketosis. I believe these criticisms arisebecause the diets in question allow for only 20grams or less of carbs per day, a level that does not

allow for the plentiful intake of nutrient-richvegetables. While we are not meant to run primarilyon carbohydrate energy, we do depend heavily onthe nutrients offered by low-carb vegetables andmost fruits. Other people may be mistaking ketosisfor ketoacidosis, a much different (and deadly)condition that affects insulin-dependent diabeticsand alcoholics.

In the normal Primal Blueprint maintenanceprogram, we rarely even get to a state of ketosis.(But we still burn lots more fat and produce moreketones than high-carb people.) Because 100 carbgrams a day seems to be the cutoff point abovewhich ketosis is reduced, the recommended rangeof 100 to 150 grams per day of vegetable- and fruit-based carbs is plenty to fuel those glucose-/glycogen-dependent systems while the majority ofour energy comes from fat.

“My doctor told me to stop having intimatedinners for four. Unless there are three other

people. —Orson Welles”

On the Primal Blueprint accelerated fat-lossprogram (detailed in Chapter 8), we will look toachieve what I call the weight loss “sweet spot”—alevel of mild ketosis—by dropping carbs into therange of 50 to 100 grams per day. For Primal wightloss efforts, we ensure that protein needed forgluconeogenesis comes from our diet (not ourmuscles) and that we have plenty of fat to meet ourdaily fuel requirements. Primal diehards whoaverage very low-carb intake over extended periods(50 to 100 grams or less per day) will likely benefit

from having an occasional highercarb day (maybe250 to 300 grams of nonsugar carbs) to fine-tuneinsulin sensitivity.

By understanding how the metabolic processeswork for protein, fat, carbohydrate, and ketones andknowing that you can control these processesthrough your diet and exercise habits, you needn’tagonize over day-to-day calorie counting. As long asyou are generally eating a Primal Blueprint-styleplan and providing the right context of calories, yourbody will ease into a healthy, fit, long-term comfortzone effortlessly.

Eating Well

The Primal Blueprint is about enjoying a healthy,happy, balanced lifestyle. As Dr. Andrew Weil saidin describing the title of his book Eating Well forOptimum Health, “eating well” refers not only tochoosing natural, nutritious foods but also to enjoyingthe experience as one of the great pleasures of life.It’s likely that Grok appreciated food much more thanwe do today, because he had to work so hard for hismeals and was never assured of success.Throughout history, food has represented acenterpiece of cultural celebration—let’s not kill themomentum now!

The “Oh, Positive!” Diet

If you wish to succeed with healthy dietary habits,it’s important that you discard any negative emotionsyou have toward eating and embrace each meal asan opportunity to enjoy yourself. I stronglyrecommend that you give yourself permission to eatas much as you want (from the broad list of PrimalBlueprint-approved foods), whenever you want, forthe rest of your life. While this suggestion mightscare the heck out of you, releasing yourself fromrestriction and deprivation enables you to becomemore connected with your physical nutritional needsrather than being driven by emotional triggers. Takenotice of that point in every meal where you haveattained satisfaction and feel comfortable stopping—not the point at which you are full, but the point atwhich you are no longer hungry for the next bite—knowing that you can eat again whenever you like. Ifyou wish to enjoy a indulgent treat, do so with fullattention and awareness to the pleasure that everysingle savored bite gives you. Reject feelings ofanxiety, guilt, or rebellion connected to your foodchoices and replace them with the idea that youdeserve to eat the most delicious, nutritious foodspossible.

When it comes to specific meal choices, I preferto let my taste buds guide me to the most enjoyableand nourishing foods within the broad guidelines ofthe Primal Blueprint . Forget the scientificallyunproven admonitions to eat certain food-typecombinations at certain times or align your foodchoices with your racial heritage, body shape, or

blood type (I can’t remember if my blood is Opositive or O negative, but when I eat my PrimalSalad most afternoons, my brain always thinks, “Oh,positive!”).

Humans have evolved on widely differing dietsfrom settlements all over the globe. While there arecertain genetic predispositions to grain or dairyallergies, for example, Primal Blueprint foods satisfyand nourish everyone, regardless of where the lastfive or 500 generations in your bloodline lived orwhat they ate. In the Q&A section, I’ll comment furtherhow to reconcile the evolutionary-based PrimalBlueprint diet with concepts like the metabolic-typeeating recommendations that have become popularin recent years (hint: one is a gimmick and one isaligned with the fundamental basis from which allhuman biology originates—evolution).

Essentially, my goal is for you to become amodern forager with a keen sense of what you needto do (or not do) to thrive day in and day out. Whenyou understand this basic concept, the resultingsense of personal power you will gain istremendous. When you eat Primal Blueprint style,there is no city you can’t travel to, no restaurant youcan’t negotiate with, no grocery store you can’t shopin…no family holiday you can’t endure!

Eating on Grok’s Clock

Ever notice how some people freak out if theymiss a meal or can’t find exactly what they want on amenu? They become irritable and start complainingabout being lightheaded—as if their world mightstop if they don’t inhale some calories right away.Ironically, other than a lifetime of cultural socializationand a metabolism they’ve built to depend on sugarinstead of fat, there is no reason skipping a mealshould be a big deal. Our ancestors ate sporadically—with continually varied mealtimes and foodchoices. It’s quite certain that they didn’t always haveenough, with the seasons and hunting success beingmajor factors for their amount and diversity of foodchoices. Our genes thrive on intermittent scarcityand can even handle occasional excess. In fact, theyexpect it.

Our genetic ability to thrive on intermittent eatinghabits is an important concept to retain, because itunburdens us of having to eat every meal on a setschedule, to balance food groups (meat with starch,grains with protein, etc.), or to align our foods withtime-of-day traditions (cereal for breakfast, sandwichfor lunch, etc.). Skipping meals, fasting briefly, andsimply freeing yourself from an obsessive need toeat three squares or six small meals a day when theclock strikes a particular hour might actually benefityour body by aligning more closely with your historicgenetic experience to eat sporadically. Unburdenedby the strict and ill-advised “rules” of ConventionalWisdom, eating becomes much simpler and moreenjoyable. You might even discover that you

experience even greater pleasure from food if youmiss a meal here or there or alter your eating patternfrom time to time.

“Perhaps the single quickest and most excitingrevelation for converts to the Primal Blueprinteating style is that by eliminating sugars andgrains from your diet and emphasizing plantand animal foods, you will experience more

consistent energy levels and a naturallydiminished appetite.”

On this topic, it’s interesting to note that your needto consume calories on a regular schedule willdiminish substantially when blood glucose levels aremoderated and you start burning fat more efficientlythrough low-insulin Primal Blueprint dietary choices.In contrast, if you eat the typical Western diet of 300to 500 grams of carbohydrate per day (instead of the100 to 150 from complex sources as suggested bythe Primal Blueprint), you are going to experiencesignificant blood glucose fluctuations andcorresponding cravings for quick-energy, high-carbohydrate foods. Perhaps this is perhaps thesingle quickest and most exciting revelation forconverts to the Primal Blueprint eating style is thatby eliminating sugars and grains from your diet andemphasizing plant and animal foods, you willexperience more consistent energy levels and anaturally diminished appetite.

These benefits will be long lasting, but they mighttake a bit of time to realize. Every once in a while,people commenting on MarksDailyApple.commention difficulties with energy level swings when

participating in my online 30-day Primal BlueprintChallenge. When switching from a carbohydrate-based diet to a Primal eating style, keep in mind thatit takes your body two to three weeks to “learn” howto burn fats better. During that time, your bodyexpects sugar as fuel (which it’s getting less of—perhaps for the first time in decades) but hasn’tperfected yet how to get the most out of your fatreserves. Don’t worry, it will. By limiting carbs (and,hence, lowering insulin) you are sending a newseries of hormonal signals to your genes. In turn, theyare down-regulating their sugar-burning systems andup-regulating their fat-burning machinery.

While you may experience a few episodes of light-headedness during the transition, rest assured thatthe shift will be complete in a few weeks and energylevels will dramatically improve. Meanwhile, grab ahandful of nuts or a cold drumstick to munch on if youget hungry for a snack (I’ll detail some of my favoritesnack choices in Chapter 4). You should alwayssatisfy your cravings with abundant amounts ofapproved foods instead of suffering through themwith willpower and other flimsy, short-durationweapons. Don’t worry, these primal food choices willdeeply satisfy you without bringing about a sugarcrash later, as will happen when you reach for abagel. This is due to the high caloric density andslow burn rate of foods high in fat and protein (suchas meat, nuts, and seeds) and the high water andfiber content (which moderate the blood glucoseimpact) of fruits and vegetables.

Because modern life is all about schedules, weoften find it convenient and enjoyable to eat regularmeals. I’m simply suggesting you pay more attention

to your hunger levels than the clock. For example, Ieat breakfast nearly every day, but in a wide range offood choices and total calories—based on myappetite, activity level, and the day’s schedule. OftenI will have my huge Primal Omelet with four to fiveeggs; chopped mushrooms, peppers, onions, andtomatoes; cheese; avocado; turkey meat; and salsa.On other days I will grab a few pieces of fresh fruitand some nuts or make a protein smoothie to haveon the go. Some days I simply skip breakfastaltogether, with no accompanying guilt, hungerpangs, or low blood glucose. As long as you areeating Primally most of the time, fluctuating habitswork fine, and definitely help with weight control.

When you can be flexible with your food choicesand eating schedules, your diet becomes morepsychologically pleasing and less stressful to follow.However, the key is to make informed choices thatminimize your exposure to toxic foods and, when youindulge or get off track, allow your body to returnquickly to balance. If you enjoy a decadent dessert ora weekend away from healthy food options, simplyeat a few low-insulin meals in a row and return toregulated energy levels and optimal metabolicfunction. Even a short walk after a big meal and richdessert can mitigate the insulin response bydiverting some of the glucose from your bloodstreaminto working muscles.

Dealing With the (Maybe Radical) Change toPrimal Blueprint Eating

If you argue that life will never be the same withoutyour bowl of Raisin Bran or a heaping plate of pastaand garlic bread, see if these suggestions can easeyour transition: “80% Rule”: If you are someone who has a difficulttime transitioning to a new habit, call to mind thespirit of the 80% Rule and do your best. Take it stepby step and relieve yourself of pressure so you canadapt more comfortably. Be sure that yourindulgences are sensible, as I detail in the nextchapter. Over time, you will naturally and comfortablybecome more compliant, particularly with therestriction and elimination of grains and processedcarbohydrates from your diet. Build Momentum: As you continue to makeprogress eating the way you were designed to eat,you will notice a heightened sensitivity to how foodaffects your body, both positively and negatively.During my years as an athlete, I thought my recurrentdigestive bloating and postmeal fatigue were due tomy hard training regimen or simply the end of a longday—not from a subclinical allergic reaction toexcessive processed carbohydrates and/or dairyproducts. Can you relate to that hyper, racing heartsensation that comes after consuming a sugarydessert? It’s probably something that we’ve beenaware of since childhood—a little annoying but nobig deal, right?

It was only when I started to really clean up myalready quite healthy diet a decade ago that mysensitivity went to the next level. What a pleasure itwas to leave the dinner table feeling totally satisfied,yet alert and energetic—and not having to unbucklethe belt a notch or two! Passing on dessert took alittle getting used to, but I noticed that the minimalsacrifice of instant gratification paled in comparisonto not having to deal with sugar highs and sugarcrashes. Plus, as you cut out those simple carbs, youbegin to lose the craving for them. Hence, youescape the vicious cycle that befalls even those withtremendous willpower trying to do the right thing buteating the wrong stuff.

Five Favorite Meals Strategy: Pick your fivefavorite Primal Blueprint-approved meals and rotatethem for the first two weeks of your transition toPrimal Blueprint eating. Maybe it’s broiled salmonand steamed broccoli. Lamb chops with grilledzucchini and summer squash. Rotisserie chicken(with the skin—preferably organic) and a largesteamed vegetable. As much colorful, creative saladas you want. Liberal snacking on Primal Blueprint-approved snacks. Yes, you are removing the bakedpotato, corn on the cob, Cheerios, baguettes, andother beige staples from the picture, but thediscomfort of a habit change can be greatlyassuaged when you can look forward to as much asyou want of your favorite Primal foods during thecrucial transition period to the Primal Blueprinteating style. Never Struggle, Suffer, or Go Hungry: Surround

yourself with Primal Blueprint- approved foods andenjoy them as much and as often as you like. Alwayshave a Primal snack nearby to help you through thetransition period. That said, respect the Primalphilosophy and pay close attention to your hungerlevels, eliminating emotional triggers that negativelyinfluence healthy eating. The key is to stop eating notwhen you are full—by then you’ve had too much—butwhen you are no longer hungry. Substitute: Consider whether you can switch outPrimal Blueprint meals for some of your oldfavorites. I used to be a big blueberry pancakes andgranola guy, but whatever deprivation I might havefelt at first in eliminating the “stack” from my life wasmore than made up for by a dozen bites of adelicious, deluxe high-fat omelet. Consider theoverall impact of your current favorite foods on yourbody and if they are all truly worth it. A fine Italianmeal of pasta with gelato for dessert will pleasemost any palette, but if you feel bloated, gassy, andsleepy in the hours afterward, a better strategy mightbe to consider some of the many other delicious,Primal Blueprint-approved items on the menu (or offit, from a polite request) at the same restaurant.

One Small Scoop for Mankind

When you eat Primal Blueprint style, theconsequences of your food choices become crystalclear. Eat right and you have discernibly moreenergy and health. Stick with it and your bodycomposition goals happen effortlessly. Slide a littlebit and you might get halfway to your goal (or less,owing to the vicious cycle of insulin-driven sugarcrashes and cravings), have a little less energy, andmaybe catch an extra cold or two due tocompromised immune function.

Every once in a while, I’ll have a lapse in judgmentand indulge in something like a small scoop ofgourmet ice cream. It tastes delicious for the fourminutes it takes to eat it (but not quite on a par with abowl of fresh blueberries and raspberries withhomemade whipped cream), but invariably Iexperience bloating and gas in the ensuing hour aswell as a bit of a sugar crash. Because these lapsesare out of my normal habit pattern, I am highlysensitive to the consequences of choices like these.

Understand that I enjoy the taste of ice cream asmuch as anyone, but I will assert my position thatafter eating Primally for some time, even theoccasional treat that’s not Primal Blueprintapproved—for me—is just not worth it. I don’t meanto come off as a food nazi here. I assure you that I’mtempted frequently and in the future will certainlyindulge in a non-Primal manner again (and againafter that…hopefully we’re talking years now!). I’mmerely trying to illustrate how, once you’re sensitizedto the negative effects of unhealthy choices, it gets

easier to turn down what used to seem impossible toresist. This is especially true when you clearlyunderstand the consequences of each and everyfood choice that you make, whether they are alignedwith your primal genes or whether they are not.

When you use defense mechanisms like“Everything in moderation,” “You only live once,” andthe like, you disguise the fact that over years anddecades, those little ice cream outings can add upliterally to hundreds of pounds of ingestedsubstances that are toxic to your body. Furthermore,as unhealthy food choices ingrain themselves (punintended) into your daily life, I believe you becomedesensitized to the negative effects they have onyour health. This concept is illustrated by heavytobacco or caffeine users who are able to functionsomewhat normally (that’s not saying much) withvolumes of chemicals in their bloodstream that wouldfloor the casual user.

The complete lack of regimentation or caloricdeprivation in the Primal Blueprint eating style (Irefuse to use the word diet because it impliesregimentation) is the secret to its long-term success.You don’t have to force yourself to go hungry or tofeel deprived or negative about eating. Simply makesensible choices by welcoming the abundantselection of delicious foods whenever you want andtransition out of habitually consuming foods that maytaste great for a brief moment but make your bodyfeel bad or create long-term metabolic stress.

“Once you’re sensitized to the negative effectsof unhealthy choices, it gets easier to turn

down what used to seem impossible to resist.”

Chapter Summary

1. Primal Blueprint Foods: Eating lots ofvegetables, fruits, nuts, seeds, andanimal foods, and avoiding processedfoods, creates a more caloricallyefficient, nutrient-dense diet. ThesePrimal Blueprint foods have drivenhuman evolution for two million years.Benefits of Primal Blueprint eatinginclude enhanced cellular function,improved immune and antioxidantfunction, optimal development and repairof muscle tissue, enhanced fatmetabolism and weight management, areduction in disease risk factors, and astabilization of daily appetite and energylevels. While the Primal Blueprintadvocates restriction of processed carbslike some popular diet programs, it doesnot restrict most nutritious natural carbsand, furthermore, takes a comprehensivelifestyle approach rather than being amere diet.

2. Itʹs All About Insulin (Well, at Least 80Percent of It): Eighty percent of yourability to achieve body compositiongoals is determined by your diet—essentially, your ability to moderateinsulin production so you can access andburn stored body fat for energy, whilepreserving or building muscle. Insulin isan important hormone that transports

nutrients into cells for storage. When thedelicate insulin balance is abused byhabitually consuming too many carbs,cells become insulin resistant; more fatis stored and it becomes increasinglydifficult to burn. This sets the stage forthe development of serious conditionslike Metabolic Syndrome, type 2diabetes, and heart disease. Synthesisof testosterone and human growthhormone are hindered by excessiveinsulin production, creating an artificiallyaccelerated aging process. There arealso serious immediate drawbacks toconsuming high-carb snacks or meals.The sugar high-insulin release-stressresponse cycle causes problems withfatigue, mental focus, mood swings, andjitters, resulting in the familiar conditionof burnout. The regulation of insulinproduction is perhaps the most importanttakeaway message of the PrimalBlueprint for preventing obesity andmany modern health problems.

3 . Cholesterol: Cholesterol is critical tohealthy cell structure and numerousmetabolic functions. ConventionalWisdom’s lipid hypothesis of heartdisease is a flawed and narrowperspective on the actual chain of eventsand risk factors that contribute to heartdisease (a premise supported in recentyears by the Framingham Heart Studyand many other respected studies and

experts). In many cases, only onespecific lipoprotein, small, dense LDL, ismost related to heart disease and usuallyonly causes problems when triglyceridesare high and systemic inflammation ispresent (typically a consequence ofexcessive insulin production, a pooromega-6 to omega-3 ratio, and poorexercise habits—either sedentary or toostressful). Furthermore, sufficient levelsof HDL—generated by healthy eatingand exercise habits—can often mitigatethe damage caused by small, denseLDL. The primary function of statin drugs—lowering cholesterol levels—does notdirectly address these risk factors.Statin’s purported anti-inflammatorybenefits can be easily achieved throughdiet, exercise, and supplementation—it’scheaper and without side effects!

4 . Omega-3s: Primal Blueprint eatingprovides higher levels of the highly toutedomega- 3 polyunsaturated fatty acids,which support healthy cardiovascular,brain, skin, and immune function,primarily by keeping the inflammationresponse under control. The ratio ofomega-6 to omega-3 intake isdangerously out of balance in themodern diet, due to excessiveconsumption of processed foods andoils.

5 . Macronutrients: Understand thecontext of calories to see a bigger

picture than the overly simplisticʺcalories in, calories outʺ concept ofweight loss. Obtain between 0.7 and onegram of protein per pound of lean bodyweight per day (observing the adjustmentfactors detailed). Limit carbohydrateintake to an average of 100 to 150grams per day (or 50 to 100 grams perday if you seek accelerated fat loss),something that will happen automaticallywhen you enjoy plenty of vegetables andfruits and avoid grains, sugars, and otherprocessed carbs. The CarbohydrateCurve summarizes how various levels ofcarbs impact your health and weightmanagement success.

With protein intake in optimum rangeand carb intake strictly controlled, fatbecomes your main caloric energyvariable. This allows you to enjoy deeplysatisfying high-fat foods whenever youare hungry (knowing they will more likelybe burned as energy than make you fat—if you moderate insulin production).Although fat has been maligned byConventional Wisdom for years, itʹslargely due to mistakenly attributing thenegative effects of processed fats (andhigh carb diets) to fat intake in general.Ketones (a by-product ofgluconeogenesis in the liver) are knownas the fourth fuel because they providean efficient energy source whencarbohydrate intake is low. Occasional

mild ketosis during weight-loss efforts isa safe strategy to burn off excess bodyfat more rapidly.

6 . Eating Well: Eating well meansenjoying one of the great pleasures of lifewithout deprivation, restriction, stress-related bad habits, or other negativity.Choose the foods that you enjoy mostfrom the broad list of Primal Blueprintchoices and don’t obsess aboutcalories, nutrient ratios, regimentedmealtimes, or food combinations. Eatuntil you feel satisfied instead ofhabitually stuffing yourself. Realize thatour genes evolved to easily handlesporadic eating habits without energylulls or metabolic slowdowns.

7. Transitioning to the Primal Blueprint:Discover desirable substitutes (rotatethem over and over if desired) to avoidfeelings of deprivation from discardingold meal choices. Ensure you haveplenty of Primal Blueprint foodsavailable for snacks and meals so youdon’t suffer or feel depleted. Follow the80% Rule by striving for total compliance(realizing this should get you to 80percent) and not stressing aboutperfection. Notice your heightenedsensitivity to how foods affect your bodyand leverage that instant gratification tostay on the path of high-energy, effortlessweight management and optimal geneexpression with Primal Blueprint foods.

expression with Primal Blueprint foods.

CHAPTER 4

Law #1: Eat Lots of Plants and Animals

(Insects Optional)

In This Chapter

I detail the health benefits of eating PrimalBlueprint style and how to choose the bestproducts in the food categories of vegetables,fruits, nuts, seeds, animal foods (meat, fish,fowl, and eggs), and herbs and spices. I payparticular attention to the benefits of choosingorganic plants and animals and contrast theoften offensive ingredients (hormones,pesticides, and antibiotics) and processingmethods found with conventional foods andmass-produced animal products.

Organic, locally grown vegetables and fruitsare the most nutritious and safest. They areteeming with antioxidants and micronutrientsthat support health and help prevent disease.Organic animal foods are healthy and nutritiousand will help you reduce excess body fat andbuild lean muscle. Eggs are healthy andnutritious. They have been mistakenly maligneddue to the flawed assumption that their high-cholesterol content is a heart disease riskfactor. The budget increase for buying organicproducts pales in comparison to the importanceof leading a healthy life and avoiding disease

risk factors.Nuts, seeds, and their derivative butters offer

high levels of beneficial unsaturated andomega-3 fats, phytonutrients, fiber, antioxidants,and numerous vitamins and minerals, and theymake for delicious and satisfying snack options.Herbs and spices offer tremendousmicronutrient value and high antioxidant values.Spices enhance your enjoyment of meals, whileherbal extracts can benefit numerous healthconditions.

I detail foods that you can enjoy inmoderation, including how to make the bestchoices among certain fruits, coffee, dairyproducts, fats and oils, starchy tubervegetables, and wild rice. I refute ConventionalWisdom’s notion that you should routinely drinkextensive amounts of water and instead assertthat, like Grok, we simply use our thirst to guideus to proper hydration. A few sensibleindulgences like alcohol, dark chocolate, andhigh-fat treats should be chosen discriminately,but enjoyed guilt-free. Certain high-qualitysupplements (multivitamin/mineral/antioxidantformula, omega-3 oil, probiotics, and proteinpowder) can provide a strategic boost for ourhigh-stress lifestyles and often nutrient-challenged food supply.

If we’re not supposed to eat animals, how comethey’re made out of meat?

—Tom Snyder

If you are trying to memorize the most important, life-changing sound bites from the Primal Blueprint,here’s another one: plants (vegetables, fruits, nuts,seeds, and herbs and spices) and animals (meat,fish, fowl, and eggs) should represent the entirecomposition of your diet. While vegetables, fruits,and herbs and spices don’t provide a ton of calories,they should represent your main source of healthycarbohydrates and micronutrients (vitamins,minerals, antioxidants, anti-inflammatory agents, andthousands of other phytonutrients). Nuts, seeds, andtheir derivative butters, and animal foods arecalorically dense, stimulate minimal insulinproduction, offer the best forms of healthy proteinand fat, and should represent the bulk of your caloricintake.

Brightly colored fruits and vegetables supply highlevels of antioxidants that are critical to good health.The flavonoids, carotenoids, and myriad otherimportant phytonutrients found in these foods canserve as a powerful first line of defense againstoxidative damage from aging, stress, andinflammation. Moreover, antioxidants and otherphytonutrients appear to contain cancer-fightingproperties, support immune function, aid indigestion, and help preserve muscle mass, a criticallongevity component for those of advanced age.

While leading a healthy, balanced lifestyle willactivate the genes that make our built-in antioxidantsystems (catalase, superoxide dismutase, andglutathione) fight hard against cellular and DNA

breakdown, research suggests that we may requireadditional antioxidant support from foods andsupplements. Of course, most processed foods andstarchy carbohydrates are devoid of antioxidants,while vegetables, fruits, and nuts are the bestsources of these natural antioxidants. It follows that ifyou want to be healthy and prevent disease (recallfrom Chapter 3 the discussion of oxidation as acentral heart disease component; antioxidantsprotect against oxidative damage in the body),vegetables and fruits must take center stage in yourdiet. It is also apparent that modern food-processingmethods, which include growing produce in soilbereft of important minerals and the widespread useof pesticides, may further hamper our efforts to getenough antioxidants. Consequently, many peoplemay benefit from a prudent supplementationprogram.

“Plants (vegetables, fruits, nuts, seeds, andherbs and spices) and animals (meat, fish,fowl, and eggs) should represent the entire

composition of your diet.”

The Primal Blueprint Food Pyramid

for effortless weight loss, vibrant health,and maximum longevity

General Guidelines: 80% of body compositionsuccess is determined by diet. Limit processedcarb intake (hence, insulin production), andobtain sufficient protein and fat to fuel andrebuild.

• Protein: Average .7 - 1 gram per pound oflean body mass/day - depending onactivity levels (more at times is fine).

• Carbs: 50-100 grams/day (or less) =accelerated fat loss. 100-150 grams/day= effortless weight maintenance. Heavyexercisers can increase carb intake as

needed to replace glycogen stores.• Fat: Enjoy freely but sensibly for balance

of caloric needs and high dietarysatisfaction levels. Avoid PoisonousThings: Conventional Wisdom’s dietaryguidelines promote fat storage, type 2diabetes, inflammation and obesity!

• Eliminate: Sugary foods and beverages,grains (wheat, corn, rice, pasta, breads,cereals, etc.), legumes (soy and otherbeans), trans and partially hydrogenatedfats, high-risk conventional meat andproduce, and excess PUFA’s (instead,increase omega-3 oils). ModernAdjustments: Some modern foods thatGrok didn’t eat can still be included in ahealthy diet

• Moderation: Certain high glycemic fruit,coffee, high-fat dairy products, starchytuber vegetables, and wild rice.

• Supplements: Multivitamin/mineralformula, probiotics, omega-3 fish oil andprotein powder.

• Herbs, spices and extracts: Offer manyhealth benefits and enhance enjoymentof meals.

• Sensible indulgences: Dark chocolate,moderate alcohol, high-fat treats.

For a quick primer, red plants (pomegranates,cherries, watermelon, etc.) have been shown to helpreduce the risk of prostate cancer as well as sometumors. Green fruit and vegetables (avocados,limes, green beans, zucchini, etc.) are high in

carotenoids that have a powerful antiaging effectand are especially helpful for vision. Yellow andorange produce (bananas, papayas, carrots,butternut squash, pineapple) offer beta-carotene forimmune support as well as bromelain, which hasbeen shown to aid in digestion, joint health, and thereduction of inflammatory conditions. Cruciferous(“cross”-shaped, with a branch and leaves)vegetables, including broccoli, Brussels sprouts,kale, arugula, turnips, bok choy, horseradish, andcauliflower, have demonstrated specific anticancer,antiaging, and antimicrobial properties. Nuts andseeds provide high levels of beneficialmonounsaturated and omega-3 fatty acids, fiber,phytonutrients, antioxidants (e.g., vitamin E andselenium), and a host of essential nutrients (e.g.,manganese, magnesium, zinc, iron, chromium,phosphorous, and folate).

Plant foods also naturally promote a beneficialbalance between acidity and alkalinity (also knownas “base”, or non-acidic) in your bloodstream.Almost all cells prefer a slightly alkaline environmentto function properly, but many metabolic processes,including the normal production of cellular energy,result in the release of acidic waste products. Thebuildup of acidic waste is toxic to your body, so itworks very hard at all times to preserve a slightlyalkaline environment, measured by the familiar “pH”levels. While we have evolved several highly refinedbuffering systems to balance our pH, ingesting acid-producing foods makes it that much more difficult toachieve pH homeostasis.

As you might guess, consuming heavilyprocessed foods, sugars, grains, deep-fried foods,

alcohol, caffeine, cigarettes, carbonated drinks,artificial sweeteners, and many recreational andprescription drugs promotes an acidic imbalance inthe body, a precursor of many health problems anddiseases. In contrast, by emphasizing alkaline-forming foods—vegetables, fruits, nuts, and seeds—in your diet, you optimize your acid/base balanceand improve metabolism to burn fat, build muscle,and reduce your susceptibility to environmental anddietary toxins. While they have tremendous healthbenefits, meat and dairy products also happen to beacid-producing, making it essential to balance theintake of these foods with sufficient vegetables andfruits that support alkalinity.

Vegetables

It is preferable to select locally grown, in-season,organic vegetables whenever possible. The shiny,buffed-up vegetables on display in our localsupermarkets are typically cultivated in anobjectionable manner—sprayed with pesticides,picked too early (and then artificially ripened byexposure to ethylene gas), jet-lagged from theirdistant origins (thumbs-down from a greenperspective), and even genetically modified to growbigger and more colorful, albeit at the cost of beingless nutritious.

It may take some acclimation to center your dietaround vegetables, as we are so accustomed toreaching for packaged, high-carbohydrate snacksas a first option. Don’t follow the example ofrestaurants that serve skimpy vegetable portionsseemingly just for decoration; serve yourself heapingportions that crowd everything else on your plate!Enjoy vegetables raw, steamed, baked, or grilled—even slathered in butter if you like. Cook or slice upextra portions for easy preparation or snacking thefollowing day. Reject your attachment to cultural mealtraditions centered on starches or grains and getwild and colorful with your meals! Have somesteamed carrots and beets with your eggs forbreakfast or kale, squash, and chicken for lunch. Trysome of the many delicious vegetable-focusedrecipes at MarksDailyApple.com. Grab some stuffyou’ve never tried before and ask your grocer aboutthe best preparation methods.

“It may take some acclimation to center yourdiet around vegetables, as we are so

accustomed to reaching for packaged, high-carbohydrate snacks as a first option. Rejectyour attachment to cultural meal traditionscentered on starches or grains and get wild

and colorful with your meals!”

While virtually all vegetables offer excellentnutritional value, some offer particularly high levels ofantioxidants. One of the best objective resources todetermine the antioxidant power of any vegetable,fruit, herb, or other food is the USDA’s ORAC(Oxygen Radical Absorbance Capacity) report. I liketo aim for at least 10,000 ORAC units a day, whichis easily obtained from a few servings of the topfruits and vegetables (the USDA recommends amuch lower number, between 3,000 and 5,000 perday).

Here (in alphabetical order, not point value order;but don’t worry—they’re all gold medal winners) is alist of some of the highest antioxidant vegetables.Make a special effort to include these regularly inyour meals: avocado, beets, broccoli, Brusselssprouts, carrots, cauliflower, eggplant, garlic, kale,onion, peas, red bell pepper, spinach, yellow squash

If, for reasons of budget or availability, you decideto eat nonorganic produce, note that there arevarying levels of residue exposure risk depending onthe item. Be particularly careful to avoid conventionalsources of vegetables that have a large surface area(leafy greens, including spinach and lettuce, aretreated with some of the most potent pesticides) or askin that is consumed (bell peppers are perhaps the

most pesticide-tainted vegetable; also avoidconventional celery, cucumbers, green beans, wintersquash, and carrots). If you do find yourselfpurchasing these, be sure to soak and/or rinse themwith soap or a “fruit and vegetable wash” solution,which you can find in any health food store. On theother hand, conventional broccoli (also a goodsource of omega-3s), asparagus, avocados,cabbage, onions, and other vegetables with aneasily washable or non-edible skin have minimalpesticide exposure risk.

Fruits

Fruits are outstanding sources of fiber, vitamins,minerals, phenols, antioxidants, and othermicronutrients. Generally speaking, the PrimalBlueprint plan allows you to eat generous amountsof fruit (unlike many low-carb programs), with a fewimportant caveats. For one, modern cultivation andchemical treatments have resulted in fruits that arelarge, brightly colored, uniformly shaped, and extrasweet, with much less micro-nutrition than the small,varied, highly fibrous, deep-colored, less sugary, andless insulin-stimulating fruits that Grok foraged for.As with Olympic gymnasts, higher presentation valuemeans nothing if you receive poor scores inexecution.

Choosing the Best Fruits

Three major categories that affect fruit quality aregrowing methods, nutritional value (glycemic andantioxidant levels), and risk of pesticide exposure.The “Fruit Power Rankings” chart in this sectiondetails which types of fruits to enjoy in abundance,which to eat in moderation, and which to strictlyavoid. Regarding growing methods, organic fruitoffers vastly superior nutritional value toconventionally grown fruits. Some experts estimatethat organic fruits are 10 times richer in keymicronutrients than their conventional counterparts!Organic fruits must manufacture high levels ofantioxidants to defend themselves against pests—something conventional fruits don’t have to worryabout, thanks to their treatment with syntheticherbicides and pesticides. (Notice an analogy here?Think Grok and his lean, strong, fit body hustling forfood every day versus today’s channel-surfing couchpotato enjoying delivered pizza).

Organic is not always the be-all and end-all,however. Organic fruits from distant lands are lesstasty and nutritious because of their prematurepicking and long transit time to market. Thus, manyexperts advocate conventionally grown local fruitover organic fruits grown remotely. Even if local fruitis not certified organic, your local farmer likely usesless offensive growing methods than largecommercial operations, and the optimum pickingtime means the fruit has matured to be bursting withgreat nutrition and taste. Those living in progressiveareas with thriving farmers’ markets and food co-ops

might even encounter fruits designated as “wild.” Asthe term conveys, these fruits are as good as itgets…if you can find them. If you are so inclined, youmay want to visit seedsavers.org orseedsofchange.com to purchase seeds and plantyour own wild-variety fruit trees, berry bushes, andvegetable plants.

“Many experts advocate conventionally grownlocal fruits over organic fruits grown remotely.”

Be strict (particularly with children, due to theirsubstantially higher risk of harm from pesticides)about avoiding conventionally grown fruits with a soft,edible skin that is difficult to wash, such as berries.You can be less strict on fruits with tough, inedibleskins that peel; they offer a protective barrier againstchemical ingestion. If you must eat conventionalfruits, wash your fruit thoroughly with soap or aspecial solution. Avoid genetically modified fruit, aconcept that elicits serious health and philosophicalconcerns and is about as far away from Grok as youcan get. Genetically modified organisms (GMOs)have insufficient research to guarantee their healthand safe ingestion, as I discuss at length onMarksDailyApple.com.

Most all fruits offer a host of nutritional benefits, butsome (detailed on the chart) are relatively low inantioxidant values while having a high glycemiceffect. You may have heard of the glycemic index(G.I.; how the food impacts blood glucose levels incomparison to the benchmark of pure glucose) andglycemic load (basically, the total sugar content ofthe food), and perhaps you have seen popular foods

with a point score attached to them. While a highglycemic response is undesirable (because ittriggers a big insulin response), I’m wary of placing anumerical judgment on foods without further context.For example, carrots have a high glycemic indexscore in a calorie-for-calorie comparison with otherfoods on the chart. However, one is more likely todrink a 20-ounce bottle of Coke than eat four and ahalf cups of carrots to get an equivalent 240 calories.When comparing fruits to fruits, however, it’sobviously best to emphasize high-antioxidant, low-glycemic fruits over lower-antioxidant, higher-glycemic fruits.

In light of the popularity of juicing, it’s important tonote that whole fruits are vastly superior to juice -even the most nutritious, freshly squeezed glass.Juice is generally higher in sugar and lower in manyother micronutrients than its produce sources,because juicing eliminates the nutrient-rich skin andfiber (which help moderate the glycemic impact ofthe food). Recall that Kelly Korg’s 24-ounceStrawberry Surf Rider smoothie contained 71 gramsof sugar! I strongly suggest drinking only moderateamounts of juice and sticking with freshly squeezedwhen you do. Bottled juices are heated for safetyand stability, which reduces their nutrient content andcompromises their great natural taste. Making yourown juice is preferable to getting it from a juice bar,where your beverage can be quite pricey and comeswith uncertain quality standards for produceselection.

All that said, a moderate serving of fresh juice (oreven bottled juice) can hardly be described in criticalterms, and it’s a good choice for nutrients on days

when you can’t obtain adequate whole foods (suchas when traveling). Furthermore, I’m not keen to getpainted with the same brush as Atkins and otheracross-the-board “carbophobes.” If your eyes arebouncing up and down the page sorting out whichfruits are good and bad, relax! If you’ve junked grainsand moved on to prioritizing your fruit choices, you’refar ahead in the battle to eat whole, nutritious foodsand avoid processed foods. I’m certainly notadvocating sitting forlornly off to the side at theFourth of July picnic, watching others eat the hotdogs, corn on the cob, and watermelon. By allmeans enjoy the watermelon guilt-free (just forget theformer two and smuggle in your own smoked wildsalmon for a main course!). Simply use a bit ofrestraint for fruits on the moderation list, particularly ifyou are pursuing ambitious fat-reduction goals.

Fruit Power Rankings

This is by no means a comprehensive list, butit should help you successfully navigate thegrocery store (or, better yet, the farmers’market). Each list is in rank order of best toworst.

Growing MethodsWild: Difficult to find, but the best choice due totheir high-antioxidant production (think survivalof the fittest), and lack of cultivation. Plant yourown or scour the farmers’ market!Local organic: Superior choice for nutritionalvalue, taste, and safety.

Local conventional: Superior to remoteorganic due to freshness and ideal picking time.Wash thoroughly with soap or vegetablesolution.Remote organic: Ranks below localconventional due to harmful effects oftransportation and premature picking thatcompromise nutritional value.Remote conventional: Strictly avoid due todiminished nutritional value and pesticide risk.(Hint: if it’s out of season in your area, don’t eatit!)GMO fruit: Don’t even think about it. Instead,ask yourself, “What would Grok do?” ’Nuff said.Nutritional ValueOutstanding: High-antioxidant, low-glycemicfruits, including all berries and stone (pitted)fruits.Great: Lower-antioxidant, higher-glycemicfruits, including apples, bananas, cherries, kiwi,and pomegranates.Exercise some moderation: Low antioxidant,high glycemic fruits, including dates, dried fruits(all), grapes, mangoes, melons, nectarines,oranges, papayas, pineapples, plums, andtangerines. Pesticide RiskLow risk: Fruit with tough, inedible skin,including bananas, avocados, melons, oranges,tangerines, mandarins, pineapples, kiwis,mangoes, and papayas.High risk: Fruit with soft, edible skin, including

apples, apricots, cherries, grapes, nectarines,peaches, pears, raisins, raspberries,strawberries, and tomatoes. Mark’s Top 10 Favorite Fruits

Naturally, everything on this list assumes anorganic, locally grown variety. Consult the threeprevious sections to ensure your pesticide riskis minimized and you otherwise choose the bestfruit possible—and avoid problematic fruits.These are in my personal rank order, but again,anything on this list is superior.

1. Blueberries, strawberries, raspberries,blackberries, and nearly all other berries

2. Cherries3. Prunes4. Apples5. Peaches6. Pears7. Figs8. Grapefruit9. Kiwis10. Apricots

Animal Foods

In Grok’s time, the bulk of calories in the humandiet (estimates range from 45 to 85 percent,depending on geography) came from eating avariety of animal life, including insects, grubs,amphibians, birds, their eggs, fish and shellfish,small mammals, and some larger mammals. Ingeneral, those living closer to the equator consumedmore plants and less animal food, while those atcolder latitudes with fewer plant options consumedmore meat. These meat sources providedsignificant amounts of protein and all types ofessential fatty acids and vitamins. Grok often ate asmuch as 300 or 400 grams of protein and up to 200or more grams of fat in a day during times of plenty—and yet maintained a svelte physique. Of course,he also ate very limited amounts of carbohydrates,produced moderate levels of insulin, and excelled atusing stored fat as fuel. These macronutrientbreakdowns allowed him to build or preserve muscleand provided ample fuel for both long treks and shortbursts of speed.

“My favorite animal is steak.—Fran Lebowitz American author and humorist”

Animal foods are healthy and nutritious and willhelp you reduce excess body fat, build lean muscle,and generally promote peak performance. While Ihighly respect those who have philosophicalobjections to consuming animal flesh, I want to

dispel Conventional Wisdom that eating a diet highin animal foods leads to obesity and heart diseaseor that vegetarianism is somehow healthier. Like itor not, our bodies have evolved for two million yearson animal foods, ever since meat eating became asurvival factor and a trigger to population expansionon earth (our ability to migrate to the higher latitudesdepended on us developing “meat-adaptive” genes).

The fact remains that no culture or society hasever survived for an extended period of time on ameatless diet. While it would seem to be mucheasier to live and evolve without having to run aroundand kill animals, the truth is that we needconcentrated, nutrient-rich energy sources like meatto support accelerated brain development—ourdistinguishing feature that brought us to the top of thefood chain. Remarkably, about 500 calories a dayare required just to fuel the human brain (bothprimitive and modern). Anthropological evidencestrongly suggests that it was protein and omega-3fatty acids from animal foods that provided both theraw materials and energy necessary for the humanbrain to grow larger over the course of evolution. Ourability to hunt and catch animals and cook their meat(cooking makes meat easier to chew, swallow, anddigest) was critical in our branching up and awayfrom our mostly vegetarian ape cousins.

At this point in our discussion, it’s important toacknowledge that over the past decade, somestudies about red meat consumption have promptedalarming headlines that “excessive” consumption ofred meat may be associated with a slightlyincreased risk for cancer and heart disease. In allsuch studies to date, however, there has been no

distinction or separation between groups whoconsumed organic, hormone-free, 100% grass-fedor otherwise “clean” red meat versus the vastmajority of participants who ate the standardhormone-laden, grain-fed, antibiotic-laced meatsthat I decry here. Nor has there been any necessarycorrelation with carbohydrate intake (remember thatcarbs and fats consumed together increasetriglyceride production from both sources). Most ofthese studies (in which participants self-report theirdietary intake) include in the general red meatcategory all manner of processed meats (hot dogs,breakfast sausage, chemically-treated jerkys, bacon,bologna, salami). These foods may containpreservatives that act as potential carcinogens.Furthermore, their nutrient value is diminished fromthe mechanical processing and addition ofpreservatives, artificial colors and often a significantlevel of simple sugars or artificial sweeteners. Ofcourse, the Primal Blueprint suggests that yougenerally avoid these meats.

Authors of these studies also offer anotherpossible explanation for the minimally increasedrisks: overcooking of meat. You may have heard thatsome forms of seared, burned, or overcooked meatmay contain heat-altered chemical by-productscalled heterocyclic amines (or HCAs) which may becarcinogenic if consumed frequently over longperiods of time. Since mankind has been cookingwith fire for hundreds of thousands of years, it’sapparent that we have developed a host of naturalgenetic adaptations to allow us to eat most properlycooked foods without problems. Furthermore, somestudies indicate that consuming antioxidant-rich

foods (such as fruits, vegetables, herbs and spices,and even red wine) along with cooked meats canessentially neutralize any HCAs during digestion. Ofcourse, using appropriate cooking techniques,avoiding deep-fried or high-heat barbequed meats,and eating certain forms of meat raw (sushi, tartar,etc.), can help you eliminate your risk altogether.

While it’s indisputable that our bodies thrive on therich and unique nutrients provided by animal foods, itis possible—albeit pretty darn difficult—to be healthyand enjoy a nutritious diet without consuming meat.However, it will be a real challenge to obtainsufficient protein and fat—or simply enough calories—to fuel an active lifestyle while also avoiding grainsand other processed carbohydrates. By choice ordefault, these foods constitute a high percentage ofcalories for vegetarians and vegans. If you consumemoderate to high amounts of grains in an effort tomake up for the absence of meat, you are probablygoing to encounter a host of possible healthchallenges, as I will detail in the next chapter.

Animal fats used in cooking (e.g., lard, tallow,chicken fat, and butter) have long been maligned byConventional Wisdom in the movement towardpolyunsaturated fatty acids (PUFAs) that hasspanned the last few generations. However,saturated fats (solid at room temperature, unlikePUFAs) are the most beneficial fats with which tocook. They are not teeming with micronutrients, soyou may wish to limit them somewhat in favor ofmore densely nutritious calorie sources (such as themeat or vegetables you might be cooking!).However, they are not at all bad for you, as we’vebeen conditioned to believe. In contrast, PUFAs

contain too much omega-6 and can contributesignificantly to the oxidation and inflammationconditions detailed in Chapter 3. The sidebar“Mark’s Primer on Fats and Oils” later in this chapterdetails my favorite fats and oils, as well as whichones to avoid.

Meat and Fowl

Many of the Conventional Wisdom healthobjections to eating animal foods can easily becountered by eating organic sources of meat, asuggestion that is, in my estimation, highlyrecommended due to the extremely poor quality ofmuch of today’s conventionally processed animalfoods. Mass-produced ranch animals can containhormones (to grow them bigger quickly andtherefore increase profits), pesticides (ingested fromtheir own inferior food sources; vegetarianadvocates claim that 80 to 90 percent of your totaldietary pesticide exposure comes from eating meat,although that’s disputed by the EPA), and antibiotics(to prevent widespread illness resulting fromconsuming immune-suppressing feed and living infilthy, cramped, artificial conditions). These threestooges can really mess up your efforts to eathealthfully.

Furthermore, today’s mass-harvested cattle,chickens, and other animals are fed a diet of fortifiedgrains, which have a similar effect on their bodies ason humans! Purchase your meats at a chain groceror big-box store, and there’s a good chance you’llend up eating a malnourished, insulin-resistant, andquite possibly diseased animal whose meat is highin omega-6 fats—a far cry nutritionally from Grok’sfresh, lean, wild kills. Finally, humane reasonscompel many to avoid meat. The animals wetypically dine on consume half of our crop harvest;their waste pollutes air, rivers, and streams; andmany claim they are subjected to horrifying treatment

at unsanitary production facilities (as detailed insuch books as Fast Food Nation, The Omnivore’sDilemma, Diet for a New America, and even SkinnyBitch).

For these reasons, I strongly urge you to look forUSDA-certified organic meat whenever possible.Clearly, there is a continuum here where you can findoptions that are various degrees away from ideal.While the ultimate meat would be a wild animal withlots of lean mass, little fat, and a nutritious, highomega-3 natural diet, there aren’t many of themrunning around the continent these days. Iforganically raised meats are not available, suitablealternatives would be hormone-free, antibiotic-freemeat or meat from animals that were “100% grass-fed” or “100% grass-finished” (as denoted on thelabel). While there is minimal regulation in thisindustry, you can educate yourself, obtain trustedsources of healthier meats, and alleviate nearly all ofthe objections mentioned previously. Fortunately, thepopularity of organic eating is skyrocketing, so youshould have good luck finding healthier animalproducts in your area. If not, you can utilize some ofthe excellent resources on the Internet, such asamericangrassfedbeef.comand eatwild.com.

Besides being free of hormones, pesticides, andantibiotics, animals raised organically offer higherlevels of healthy omega-3 and monounsaturated fats(two to six times more omega-3 than commercialbeef). The main reason to avoid the very high-fatcommercial meats is because these animals, justlike humans, tend to store toxins (pesticide residues,hormones, and antibiotic metabolites) in their fatcells. If, for reasons of budget or availability, you find

yourself eating a less-than-ideal source of meat,always choose the leanest possible cuts and trim theexcess fat. This will significantly limit your potentialexposure to these toxins.

A Little Meet and Greet for Your Meat

Following are brief descriptions of commonlabels on meat products to help you makeinformed purchasing decisions. Admittedly,navigating this topic is extremely difficult. Allmanner of impressive terms are commonlyused to convince you that you are eating aproduct that is superior to the conventional,mass-produced animals that are the normtoday. Many of the terms have no officialdesignation or are not regulated in a meaningfulmanner. For further insights, The Omnivore’sDilemma, by Michael Pollan, is a highlyregarded book that offers extensivecommentary on the subject of eating meat in ahealthy manner.Certified Organic: This is the premier choicefor meat. The USDA is making a serious effortto enforce a comprehensive national definitionof the term certified organic. Those using thelabel are subject to regular inspection (byUSDA-approved third parties) and record-keeping requirements. Certified organic meatcomes from animals raised on grass or grainfeed without antibiotics, hormones, geneticengineering, irradiation, sewage sludge, orartificial ingredients. Furthermore, certifiedorganic animals are afforded “conditions which

allow for exercise, freedom of movement, andreduction of stress appropriate to the species.”Certified organic meat is likely rivaled in healthquality by animals raised locally from a trustedsource (who might not carry official designationdue to being a small-sized operation or othereconomic reasons).Certified: The USDA Food Safety andInspection Service has evaluated the meat forclass, grade, or other quality characteristics(e.g., Certified Angus Beef).Chemical-Free: This vague term is not definedor recognized by the USDA and has virtually nosignificant meaning on a package.Conventional (i.e. - absent any specialtydesignations): You are likely buying a mass-produced animal raised on feedlot grains withpesticide residues, growth hormones, andantibiotics and often treated inhumanely.Country of Origin Labeled (COOL): Thislabeling program, regulated by the USDA,specifies where the animal was raised,slaughtered, and processed—sometimesincluding multiple locations. As with produce,local products are preferred.Free-Range: Applies only to poultry, indicatingthe animals are given ʺaccessʺ to outdoors.However, free-range has no legal definition orthird-party verification, and many growers cutcorners to slap the impressive distinction ontheir labels. Furthermore, the term does notguarantee that the meat is free of hormones andantibiotics.

Fresh: This label implies that the meat has notbeen frozen (internal temperature droppingbelow 26 degrees Fahrenheit) prior to sale. Itdoes not pertain to how the animal was raised,fed, or slaughtered, and it is not third-partyverified.Grass-Fed, Grass-Finished, Pasture-Raised, Pasture-Finished, etc.: Thesedesignations require that animals are affordedaccess to grass in their diet but do notguarantee that the animalsʹ diets are free fromgrains, unless you see the ʺ100%ʺ qualifierbefore the description. Even then, there is noguarantee that the meat is free of hormones orantibiotics. Furthermore, ʺaccessʺ to pasture isloosely defined and can often refer to a largeindoor facility (where animals have beenconditioned to remain) with a door to a smalloutdoor area. The terms are not regulated orthird-party verified and are certainly inferiordesignations to USDA certified organic.Hormone/Antibiotic Free: This label carriesno official meaning from the USDA. Growersmust provide documentation to make this claimon their products, but they are not verified by athird party. It certainly suggests an improvementfrom conventional products, but USDA certifiedorganic is far superior.Humane Designations: Animal WelfareApproved, American Humane Certified,Certified Humane Raised & Handled, or FreeFarmed are common terms. The firstdesignation, from the Animal Welfare Institute,certifies that animals were treated humanely

certifies that animals were treated humanelythroughout all life stages. Their designation (andthe others) has strict standards for outdooraccess; diets free of hormones, pesticides, orantibiotics; and freedom from overcrowdedconditions. Furthermore, the terms are third-party verified. This is probably a suitable choicein the absence of USDA-certified organic meat.Kosher: Meats with this label have beenprepared under rabbinical supervision and thecorresponding guidelines mandated to beawarded the distinction. The guidelines relatemore to slaughtering methods, segregation ofimplements and production facilities (meatcannot be mixed with dairy products, etc.), andother factors that may or may not be related tohealth quality.Natural: To the USDA, this term merely meansthe meat is free of artificial flavors, colorings,and preservatives. It has no relevance to howthe animal was raised, fed, or slaughtered, andit is not third-party verified.Vegetarian Diet: This pertains to the animal’sdiet only and does not guarantee that the animalhad access to pasture or humane treatment.

Fish

Fish offer a rich source of omega-3 fatty acids(particularly the important omega-3 fractions knownas DHA and EPA, which are not present in mostother foods), complete protein, B complex vitamins,selenium, vitamin D, vitamin E, zinc, iron,magnesium, phosphorous, antioxidants, and othernutrients. A 2006 study by the Harvard School ofPublic Health indicated that regular consumption offish helps dramatically reduce the risk of heartdisease and that the benefits (particularly theomega-3 content) outweigh the potential risks ofingesting toxins from polluted waters. Regularconsumption of fish has been shown to exert astrong anti-inflammatory effect, reduce risk for heartdisease, help protect against asthma in children,moderate chronic lung disease, reduce the risk ofbreast and other cancers by stunting tumor growth,and ease the symptoms of rheumatoid arthritis andcertain bone and joint diseases. Nursing andpregnant women enjoy a host of benefits from fishconsumption, including support for fetal and earlychildhood brain and retinal development and alowered risk of premature birth.

While the benefits of eating fish are substantial,you should choose wisely to avoid fish possiblytainted with environmental toxins and steer clear ofthe increasingly popular farmed sources that areinferior to wild-caught fish. The risk of ingesting fishtainted by environmental contaminants (heavy metalssuch as mercury, polychlorinated biphenyls [PCBs],dioxins, and other toxins) can be countered by

emphasizing fish caught in remote, pollution-freeocean waters. The healthiest sources of fish aresmall, oily fish, such as wild-caught Alaskan salmon,sardines, herring, anchovies, and mackerel.Domestic mahimahi, Pacific halibut, pollack, whitesea bass, and shellfish (e.g., oysters, calamari, andAmerican lobster) are also healthful and carry alower risk of contaminants. The fish at the top of themarine food chain are the least desirable, due totheir tendency to accumulate concentratedcontaminants. Hence, you should avoid or limit yourconsumption of swordfish, ahi tuna, shark, andChilean sea bass, to name just a few.

The reason to avoid farmed fish is that they aregenerally raised under unsanitary conditions similarto those of ranch animals, and exposed to highlevels of dangerous chemicals, such as dioxins,dieldrin, toxaphene, and other pesticides or toxicresidue. These chemicals (from contaminatedsediments in their fish meal) are easily absorbedinto fat cells. Farmed fish are constantly exposed totheir own waste and are often fed artificial dyes (tomatch color with wild varieties; e.g., wild salmonderive their pink color from the healthy caroteneastaxanthin in their natural diet) and antibiotics toward off the high risk of infection and disease fromliving in cramped farms. The waste from a largesalmon farm is estimated to equal the sewage froma city of 10,000 people. A 2004 report in the popularjournal Science warned that farmed salmoncontained 10 times the amount of toxins of wildsalmon and should be eaten rarely—once every fivemonths—due to their high cancer risk. (Hey,Science—how about never?)

While wild salmon, trout, and catfish offer 19 to 27percent of their total fat in omega-3s, the farmedvarieties of these fish contain significantly lessomega-3s, less protein, and much higher levels ofomega-6 fats (obtained from their commercial feed,unlike the omega-3-rich algae that nourishes wildfish). Of additional concern is the estimated threemillion salmon that escape from their pens into theocean each year, contaminating and geneticallydiluting nearby wild salmon (farmers’ daughterssneaking out to fool around with wild boys from out oftown—what else is new?). Use discretion and lookfor wild Alaskan salmon (distant from the escapedconvicts of the major farms located in the NorthAtlantic, the North American continent, and Chile).

If you are wild about salmon and willing to endurethe trade-off of a big carbon footprint and substantialexpense to get a quality product, you can do yourshopping online at such Web sites aswildpacificsalmon. com, seabeef.com,jdockseafood.com, or vitalchoice. com. The first site,wildpacificsalmon.com, offers a choice of a half-dozen different species, all caught in Alaska andshipped across the United States via FedEx next-day in vacuum-packed, cold-insulated containers.This site also features extensive details about thebenefits of eating wild salmon and the dangers ofeating farmed salmon.

“Farmed fish should be avoided because theyare raised in unsanitary, waste-infested waters;

have dangerous chemical additives in theirdiets; and offer much lower levels of omega-3s

than their wild counterparts. ”

Eggs

Eggs can be freely enjoyed as an excellent sourceof healthy protein, fat, B complex vitamins, andfolate. Be sure to obtain organic chicken eggs,which contain up to 20 times more omega-3s(obtained from green leaves in the chickens’ naturaldiet) than factory-produced, grain-fed chicken eggs.The popular Conventional Wisdom “hearthealthy”concept of discarding the yolk to avoid cholesterol ismisguided, as the yolk is one of the most nutrient-rich foods you can find—laden with omega-3s andthe other aforementioned nutrients. In contrast, eggwhites, besides being a good source of completeprotein, have otherwise a rather low nutrient content.Furthermore, and contrary to Conventional Wisdom,there is no proof that egg consumption raises bloodcholesterol or affects your risk for heart disease.

A Harvard Medical School study of 115,000subjects over the span of eight to fourteen yearsdemonstrated no correlation between eggconsumption and heart disease or stroke. A 2008study published in the International Journal ofObesity suggests that eating two eggs for breakfast(not just the whites—the whole deal) is healthier thaneating a bagel. Most quality grocers, health foodstores, co-ops, and national chains (e.g., TraderJoe’s and Whole Foods) stock abundant sources oforganic eggs. If you have trouble finding organiceggs near you, visit localharvest.org and perform azip code search.

“Even the most vocal complainers about high-

priced organic food might benefit fromexamining their discretionary purchases and

moving healthy food up the priority list.Eliminating processed or packaged foods andbottled beverages and growing your own fruitsand vegetables can reduce your budget and

improve your dietary quality.”

Going Primal on a Dime

I understand that buying organic animal productscan be cost-prohibitive. I will accept criticism that thedistinctions I elaborate here could characterize thePrimal Blueprint eating style as elitist in the eyes ofsome. I’ll discuss this philosophical issue with greatenthusiasm and detail in Chapter 9. For now, I’llproudly stand as an advocate for healthy living andgetting your priorities straight, including budgetingfor the best foods you can afford—even if this meansyour diet potentially (but not necessarily, if you do alittle legwork) becomes more expensive andcumbersome for you than for the other families onyour block. The fact is, to reprogram your genes foroptimal health, you must make every effort to eat ascleanly as Grok did.

Even the most vocal complainers about high-priced organic food might benefit from examiningtheir discretionary purchases and moving healthyfood up the priority list. For example, if you sharplycut back or eliminate processed carbohydrates fromyour diet, you avoid the vast majority of the high-cost(and high-profit), low-nutritional-value products in thestore. Shifting from bottled waters, juices, and allmanner of sweetened beverages to a simple water-filtration system in your home can save money andimprove dietary quality. Shifting from designer foodssuch as synthetic energy bars and mealreplacements (Kelly Korg spends about 70 bucks amonth on her twice-daily Slim-Fast shakes) to suchbasics as trail mix, jerky, or farm-fresh eggs can alsoreduce your budget while improving dietary quality.

Consider growing your own fruits and vegetablesin your backyard garden or rent a patch in acommunity garden if your urban environment is shorton soil. Part-time employees at many food storesenjoy a purchase discount. Perhaps there is even aco-op or farmers’ market in your area where you cantrade time for food? One popular post onMarksDailyApple.com detailed the concept of“cowpooling”—chipping in with other families topurchase and divide up all or part of a butcheredcow, typically raised locally and naturally. I’ve writtennumerous other posts detailing ways to make PrimalBlueprint eating convenient and affordable.

A concerted effort to follow the simple tips listedhere will likely get you very close to break-even withyour “before” Primal Blueprint grocery expenses(pricey sweetened beverages, brand-namepackaged snacks, and prepared meals) comparedto your “after” expenses (fruits and vegetables fromthe farmers’ market, organic meat options such ascowpooling, filtered water as your main beverage,healthy bulk items like nuts, seeds, and increasinglymore fresh produce, as well as a little high-fat dairy,instead of processed, packaged foods). You havethe right and also the obligation—to yourself andyour loved ones—to pursue the absolute highestdietary quality possible. Yes, it may require moretime, energy, and even expense, but the payoff hereis arguably greater than from any other lifestylechange you ponder (new TV, new car, new clothes,vacation, etc.). And not to sound trite, but aninvestment in your health today pays dividends fargreater and far longer than you might ever see inyour 401(k).

Now that I’ve climbed down off my soapbox, let’sadmit that real-world concerns may have you fallingshort here and there of the ideal spelled out in thesepages. It’s important to default back to the big-picture view that the Primal Blueprint is a way of life,not a boot camp. If you are agonizing over which fruitstimulates less insulin or you find yourself eatingcommercial hamburger at the company picnic yetare diligent enough to toss the buns in the garbagebefore you dig in, congratulations are in order for themomentum and awareness you have alreadycreated. When it comes to health and fitness, thereis always a higher standard to strive for, but thePrimal Blueprint allows for enough deviation from“ideal” never to compromise your enjoyment oftoday. Every step you take toward living Primallyputs you that much closer to your health and fitnessgoals-and that much more adept and righting coursewhen the inevitable deviations happen.

“Forget love—I’d rather fall in chocolate!—Sandra J. Dykes”

Nuts and Seeds and Their DerivativeButters

Nuts and seeds and their derivative butterproducts are filling and nutritious and may beconsumed liberally in place of high-carbohydratesnacks. Nuts and seeds are concentrated foods thatrepresent an energy source (some might call it a “lifeforce”) for future generations of their plant—packedwith protein, fatty acids, enzymes, antioxidants, andabundant vitamins and minerals. Their incrediblenutrient density may result in you consuming fewercalories to satisfy your hunger and energy needs incomparison with cycling through the ups and downsof carb snacking throughout the day. You canconveniently carry and eat nuts and seeds anytime,anywhere. They stimulate minimal insulin productionand will keep you satisfied for hours until your nextmeal.

Numerous respected studies (Iowa Women’sHealth Study of 40,000 women, Harvard School ofPublic Health’s Nurses’ Health Study of 127,000women, and Physicians’ Health Study of 22,000 menare among the most prominent) suggest that regularconsumption of nuts significantly reduces the risk ofheart disease and diabetes. Walnuts are known fortheir high omega-3 levels. Other highly nutritiouschoices that have earned the FDA’s “heart healthy”distinction include almonds, hazelnuts, pecans, pinenuts, pistachios, flaxseeds, pumpkin seeds, andsunflower seeds. I’d add chia seeds andmacadamia nuts to that list. Conversely, the ever-popular peanuts (technically a legume, not a nut) are

among the most allergenic foods and also maycontain dangerous molds that produce aflatoxin, apotent carcinogen. Definitely skip the Skippy andreplace peanuts and peanut butter with lessobjectionable alternatives. Obviously, avoid nuts thathave been processed with sugary or oily coatings orother offensive ingredients.

You can mix and match nuts and seeds with a littledried fruit to create nutritious trail mix snacks. Thenational chain Trader Joe’s has an abundantselection of affordable, creative, delicious trailmixes, as do many local health food stores.Moderate your intake of the fancy bags that throw ina lot of dried fruit or chocolate, as the sugar andother carb count can creep up accordingly. Use amini food processor to grind nuts and sprinkle ontosalads, over baked vegetables, or even intoomelets. Whole nuts (in the shell) will last up to ayear without spoiling. Shelled nuts have less shelflife, and sliced nuts less again. Store excess in therefrigerator (or freezer if longer than six months) toprolong freshness. If your nuts have a rancid, oilysmell or any discoloration, fleckings, or signs ofmold, discard them. While there are some concernsabout pesticide exposure from consuming nuts, theyare minimal in comparison to concerns about animalproducts, fruits, and vegetables. Furthermore,because less than 1 percent of U.S. tree nutfarmland is certified organic, finding organic nuts isproblematic.

Nut and seed butters offer a versatile and great-tasting way to spread your intake of nuts and seedsover different meals and snacks. Take care tochoose cold-processed butters that are simply

ground up (at low temperatures and free of addedingredients—except salt, which is fine), andrefrigerate them at all times. Many health proponentsclaim raw nuts, seeds, and butters have superiornutritional value to those that have been roasted, soby all means choose raw products if you can findthem. Almond butter is believed by many to be thebest butter choice. Almonds have the highest proteincontent of any nut (20 percent of total calories) andare high in antioxidants, phytonutrients, vitamins,minerals, and plant sterols that support health andlower disease risk.

Mark’s Favorite Primal Snacks

Beef Jerky: How Primal can you get? Branchout and try buffalo, turkey, and venison, too. Besure to choose a quality product without all theunhealthy additives as found in the typical jerkydisplayed in gas stations and liquor stores.Search the Web or your local health food storefor natural products with only a few lightseasonings listed on the label.Celery: Enjoy with cream cheese or almondbutter. Celery offers that satisfying texture and isa great vehicle to carry these and other low-carbtoppings.Cottage Cheese: Enjoy with nuts, berries,balsamic vinegar, or other creative toppings.While I donʹt like dairy as a centerpiece of thediet, using a cottage cheese base to top withthe nutritious options mentioned (and more) is asensible snack from time to time.Dark Chocolate: Any lingering sweet tooth

issues relating to your transition to Primal eatingcan be assuaged with a couple of squares ofdark chocolate (with a 70 percent or greatercocoa content).Dried Fruit: Snack on these in moderation.Apricots, blueberries, and coconut are goodchoices.Fish: Canned tuna or sardines (yes, packed inoil) can easily replace a full meal for nutrientintake and satiety. Peel off the roll top and allyou need is a plastic spoon to dine in style!Fresh Berries: Raspberries, blueberries,blackberries, strawberries—all are Grok-like,nutritious, and very satisfying. Add some heavycream to liven up the berries a little bit.Hard-Boiled Eggs: Sprinkle some salt andseasoning in a ziplock bag and then roll thepeeled egg around in the bag for a tasty snack.You don’t have to go Cool Hand Luke crazy withseveral per day, but once in a while these makea nice change of pace from the usual carb-centric snacks.Nuts and Seeds: Walnuts offer the best Primalhealth value; almonds, macadamias, pecans,and nut butters (except peanut) are great, too.Pumpkin, sunflower, and sesame seeds arealso tasty and filling.Olives: These delicious, nutrient-dense handysnacks are a great source of monounsaturatedfatty acids and a central reason for thecompliments lavished on the Mediterraneandiet.Trail Mix: Make sure your mix emphasizes nuts

and seeds. A little dried fruit or even some darkchocolate chips are okay, but avoid the exoticofferings that have high-carb additions, such asyogurt-covered raisins, M&M’s, and the like.Stay away from peanuts; they are technicallylegumes and can be highly allergenic.Web Site: MarksDailyApple.com has hundredsof postings for snack and recipe ideas,including some creative make-your-own Primalsnacks. We also have dozens of our ever-popular “top 10 lists” for everything you can thinkof relating to meat, vegetables, fruits, seasonalfavorites, recipes, foods to avoid, and healthydietary habits.

Herbs and Spices

No discussion of healthy eating would becomplete without the inclusion of herbs and spices.Although these tasty additions provide minimalcalories, they are packed with significant amounts ofimportant micronutrients. Extensive evidencesuggests that herbs and spices supportcardiovascular and metabolic health, may helpprevent cancer and other diseases, and improvemental health and cognition. Some of the highestantioxidant values (from ORAC scores) among allfoods can be found in herbs and spices. Certainmarinades and herbal preparations are so powerfulin their antioxidant capacity that they have beenshown to mitigate or eliminate potential issues thatmay arise from overcooking meat.

Herbs are generally green plants or plant partsused to add flavor to foods. Herbal extracts havebeen used for thousands of years in Easternmedicine and continue to enjoy widespreadpopularity today, for their powerful immune andhealth-supporting properties. Spices, on the otherhand, are typically dried seeds, fruits, and plantparts. Spices are used to enhance flavor, add color,or help prevent bacterial growth on food.

Grok surely partook of the many varieties of plantshe encountered. Throughout history, herbs andspices have played a large role in the human dietand even in culture as a whole. During the MiddleAges, spices were a currency with substantialeconomic value. Their popularity to enhance flavorand preserve food was a catalyst for the fervent

exploration of the globe by Marco Polo, Columbus,Magellan, and others.

The specific health properties of individual herbsand spices could fill an entire book. A couple ofheadliners that are easy to integrate into everydaymeals include curcumin (offers potent anti-inflammatory effects and high antioxidant value) andcinnamon (regulates blood sugar and demonstrateshigh antibacterial, anti-inflammatory, and antioxidantvalues). Visit MarksDailyApple.com for extensivecoverage of numerous herb and spice benefits.

Foods to Enjoy in Moderation

While they may not be exactly what our ancestorsate, moderate consumption of the following foodscan add some nutritional benefit to your diet withoutnegative consequences, provided they are notoveremphasized. If you are pursuing ambitious fat-reduction goals, you will probably want to eliminatesome of these from the picture.

Certain Fruits

As previously mentioned, you may wish to exert alittle restraint when eating fruits that carry relativelyhigh glycemic values and low antioxidant values.These include melons, mangoes, papayas,pineapples, nectarines and dates, bananas,oranges, tangerines, plums, grapes, pomegranates,and all dried fruits.

Coffee

Coffee is fine in moderation, as long as you avoidusing caffeine as a crutch to raise energy levels.Proper diet and exercise should enable you to wakeup feeling refreshed and energized and avoidafternoon blues caused primarily by high-carbohydrate eating habits. Make an effort to drinkorganic coffee, as many big coffee-producingcountries don’t regulate chemical and pesticide usewith their conventional brands.

Research is mixed on the effects of caffeine onthe body. Some studies suggest that caffeine canactually reduce risk of heart disease and cancer andenhance fat metabolism, particularly during exercise.Other studies are inconclusive, while still otherssuggest that caffeine is harmful to the cardiovascularsystem, does not enhance fat metabolism, andstresses the adrenal glands as an artificial centralnervous system stimulant. It seems reasonable thatit’s unhealthy to habitually ingest a beverage that cankeep you cranking at warp speed when what youreally need is a nap! However, it appears that a cupor two a day won’t hurt. I myself enjoy coffee,especially after adding heavy cream and a pinch ofsugar (yes, a pinch won’t hurt). It’s a warm andcomforting element to my morning routine, especiallyon those freezing cold winter mornings in Malibu.…

Dairy Products

Certain dairy products can offer a decent sourceof nutrition for those who don’t suffer from lactoseintolerance or casein sensitivities. My friend andhealth expert Scott Kustes (at modernforager.com)recommends eschewing normally processed orpasteurized dairy products entirely and ranks thebest options in this order:

1. No dairy at all (gotta love this guy’s style!)2. Raw, fermented dairy (yogurt, kefir)3. Raw, high-fat dairy (butter, cream)4. Raw milk and cheese5 . Organic, hormone- and antibiotic-free

dairy

Raw dairy products retain more nutritional valuedue to their minimal processing. Fermented dairyproducts may help you avoid the immune systemissues and allergenic reactions that many havetoward the lactose and casein in cow’s milk. Theyalso offer a good source of probiotics (healthybacteria for your intestines). High-fat dairy productshave low levels of the objectionable casein protein,which I will discuss shortly. And how can you not lovean eating style that lets you have butter and heavycream? As a last allowable choice, organic productsprotect you from the dangers of the hormones,pesticides, and antibiotics prevalent in commercialdairy products.

“Milk doesn’t really “do a body good.”

Objections include lactose, casein, hormones,pesticides, antibiotics, and high-temperature

processing methods, while the calciumbenefits are overstated.”

Cheese does have broad appeal and can play aminor role in a healthy diet. Play it snooty and go forthe high-quality, aged stuff—not the weirdoprocessed stuff reminiscent of school lunches. Agedcheese is a fermented food, so it contains little to nolactose (for those with intolerance concerns).Cheese offers high-quality fats and proteins, as wellas many other essential nutrients, with a satisfactionlevel that’s just as important as the aforementionedhealth benefits. For a change of pace, try some raw,nonpasteurized cheese that is loaded with goodnutrition.

Having offered possible options of what mightconstitute acceptable dairy, let’s now look at whymilk in and of itself doesn’t really “do a body good.”Lactose is a carbohydrate in milk that is difficult todigest for many who stop producing lactase (theenzyme that helps digest lactose) after age three orfour. This is in alignment with our geneticallyprogrammed transition away from breast-feeding inearly childhood (breast milk contains significantlactose). The incidence of lactose intolerance varieswidely by ancestral heritage—something that isbelieved to be a rare example of genetic changethrough selection pressure in the manner of evolution(I’ll discuss this topic at length in the Q&A appendixat MarksDailyApple.com). People from cultures withlong histories as herders (and, hence, high dairyconsumption)—like the Swedes and Dutch—are

very tolerant. Other ethnic groups—like those ofAfrican or Asian descent—have high rates of lactoseintolerance. If you carefully examine your dietaryhabits, you may discover incidences of bloating,gas, cramping, or diarrhea in conjunction withconsuming milk products—all indications that youhave some level of lactose intolerance and shouldavoid all dairy that is not fermented.

Casein is a protein that has autoimmune-stimulating properties and can initiate very seriousallergic reactions. Casein is believed to contribute toor exacerbate conditions like celiac disease,Crohn’s disease, irritable bowel syndrome, asthma,and possibly autism. Success has been reportedtreating these conditions naturally with a wheat-anddairy-free diet. Paleo Diet author Loren Cordainmentions how a substance known as epidural growthfactor (EGF) in milk and other dairy products canincrease cancer risk and tumor progression andalso suggests that milk and other dairy productsworsen acne cases. These negatives do not evenaddress the consequences of consuming thehormones, pesticides, and antibiotics contained inconventional milk and dairy products (which wasdiscussed at length in the context of conventionalanimal meats). Fortunately, the dangers andobjections of the commonly used recombinantbovine growth hormone (rBGH; a treatment given tocows to increase their milk production) are wellpublicized, leading some forward-thinking nations toban its use and sophisticated consumers to steerclear of milk made with rBGH.

Milk’s modern processing methods also presenthealth objections. Milk that is homogenized and

pasteurized is certainly free of dangerous bacteria,but it is also devoid of beneficial bacteria, vitamins,and enzymes due to the heating process. Even if youdon’t have any acute symptoms, it’s sensible toconclude that milk consumption should be limited tomother’s milk in the first couple years of life.

For those who recoil at the suggestion to limitintake of milk, let’s examine further why some of theConventional Wisdom about dairy is flawed. Yes,most dairy is an excellent source of calcium, but wedon’t need nearly as much calcium as we have beenled to believe. The United States and other Westernnations with high dairy intake nevertheless have highrates of osteoporosis, suggesting that calcium is notthe be-all and end-all for bone health. Experts are inagreement that magnesium, vitamin D, vitamin K,potassium, and other agents are also extremelyimportant. Furthermore, just like with omega-3 andomega-6 fatty acids, these agents need to beobtained in proper balance to provide optimal bonehealth benefits, an area where the average Westerndiet falls short. Today, we generally consume toomuch calcium, largely from heavy use of dairyproducts. This hampers our ability to absorbmagnesium because they compete on the sameabsorption pathways.

To make matters worse, many of us don’tconsume enough magnesium (found in leafy greens,nuts, seeds, and fish) nor synthesize enough vitaminD (from sun exposure, as I will detail in Chapter 7).Many experts believe that vitamin D intake might bemore critical than calcium to bone health.Furthermore, chronic stress may play a huge role inosteoporosis, because the stress hormone cortisol

inhibits calcium uptake by bones (renderingingested calcium less effective). How about that?Taking a break from your busy day to bag some raysin your lounge chair might be better for your bonesthan drinking a glass of milk and swallowing a bunchof calcium pills!

Since we’ve discussed the importance ofpromoting an alkaline environment in the body, itshould be noted that dairy foods are acid forming—areality that actually hampers calcium absorption. Foryour calcium needs, you will better off consumingeasily assimilated, high-calcium, alkaline-formingfoods, such as leafy greens, nuts, oranges, broccoli,and sweet potatoes, or calcium-rich fish, includingwild salmon and sardines. All told, it would bepreferable to push dairy aside in favor of the PrimalBlueprint stalwarts of vegetables, fruits, nuts, seeds,and meat. That said, when you look at the spectrumof foods from best to worst, the previous list ofallowable dairy is still a preferred choice over grains,if you depart from the Primal Blueprint now andthen.

Fats and Oils

Many oils offer significant health benefits, but theyare generally high in calories with minimal vitaminand mineral values. Obviously, Grok didn’t press oilsin his day, but his omega-3 intake was quite highfrom animal and plant sources. Today, we need allthe help we can get toward optimum essential fattyacid balance. Many oils offer a way to boost yourintake of omega-3s and other healthymonounsaturated and saturated fats, but moderationis advised in this food category. Nuts and avocadosoffer similar health benefits to oils but carry muchgreater nutritional value. It’s important to choose youroils wisely and strive to balance omega-6 andomega-3 intake. Stay with nut oils as they offer ahealthy alternative to the decidedly less healthypolyunsaturated oils from vegetables, grains, andother sources.

Olive oil, the most monounsaturated oil, offersproven cardiovascular benefits (raises HDL andlowers LDL cholesterol) and has powerful anti-inflammatory and antioxidant properties. It’s verygood for cooking at low heat, but be careful becauseexcessive time at high temperatures cancompromise the health benefits of any oil. As youprobably know, various processing methodsdramatically affect the health quality of olive oil, withextra virgin designated as the purest form. As withfruit, you should strive for oil produced locally or atleast domestically (instead of the vast majority ofproducts shipped from Greece or Italy) for maximumfreshness. The additional distinction “first cold press

only” suggests that the olives have been pressedonly once and bottled immediately, instead of beingrepeatedly pressed for maximum crop yield (this isthe most common method, particularly with the largebottle-low price imports). You’ll notice the differencewith a single taste of a locally grown, first cold-pressed extra virgin olive oil in comparison with amuch blander, duller-tasting extra virgin import. Thearoma and taste are incredibly powerful—the highlevel of tocopherols (a potent antioxidant) mayactually sting the back of your throat! In myestimation, nothing beats a Primal salad withgenerous drizzling of olive oil.

High omega-3 oils are a great dietary addition.These oils are extremely delicate and easily sufferdamage from exposure to heat, light, and oxygen.Thus, you’ll find them in health food storesrefrigerated in small black containers (recognize thatall bottled oils are damaged by heat, light, oxygen,and time). It’s best to store your oils in therefrigerator and use them quickly—usually within sixweeks of opening. Every time oils are exposed toair, they oxidize a bit. If you detect a slightly rancidsmell in any oil or if it’s been on the shelf for morethan six months, discard the product immediately.

High polyunsaturated oils (corn, safflower,sunflower, cottonseed, and all partially hydrogenatedoils) should be avoided, because they also oxidizeeasily. Canola oil, while enjoying mainstreampopularity due to its high monounsaturated content,is inferior to olive oil because it’s a heavily refined,genetically engineered product only recentlycultivated (in contrast to olive oil’s reign of thousandsof years). Canola oil is derived from the rapeseed

plant, which is thought to be toxic to humans andanimals (particularly harmful to respiratory function).Most canola oil is put through a deodorizing processthat converts some of its natural omega-3s intoharmful trans fats.

Coconut oil offers numerous health benefits buthas received a bad rap because it’s the mostsaturated of all oils (at 92 percent, it’s nearly solid atroom temperature; this is the distinction between asaturated and an unsaturated fat). Of course, youknow by now that saturated fat offers many healthbenefits. Coconut oil has been found to helpnormalize blood lipids and protect against damageto the liver by alcohol and other toxins, and it hasanti-inflammatory and immune-supportingproperties. Coconut oil is less sensitive to heat thanunsaturated oils, making it the best choice forcooking. Butter and unprocessed palm oil are alsogreat choices for cooking.

Mark’s Primer on Fats and Oils

Approved Fats and Oils (in alphabeticalorder)This list contains a variety of saturated andunsaturated types. The saturated fats listed here(animal fats, butter, coconut oil, and palm oil)are great choices for cooking because they aretemperature stable (they won’t oxidize underhigh heat). Review the list carefully, stockpileyour fridge, and be sure to stick to the bestintended use for each.Animal Fats: Chicken, duck, or goose fat; lard(aka pork fat), beef, or lamb tallow; and other

animal fats are excellent for cooking becausetheir saturated composition makes themtemperature stable.Butter: An excellent choice for cooking orenhancing taste of steamed vegetables. A goodsource of vitamins A and E as well as selenium.Coconut Oil: Temperature stability andnumerous health and immune-supportingbenefits make it the premier choice for cooking.Find an organic brand and try it in the PrimalEnergy Bar recipe at MarksDailyApple.com!Dark Roasted Sesame Oil: This oil’s intenseflavor makes it a great choice for wokvegetables, meat, or salads.High Omega-3 Oils: These delicate oils comein small dark containers and requirerefrigeration and quick use. They are a greataddition to salads or protein shakes for anomega-3 boost. Recent research suggests thatit may be more difficult to assimilate omega-3benefits from flaxseed oil than other types.Choose borage, cod-liver, krill, salmon, hempseed, or hi-oleic sunflower or safflower seedoils (not to be confused with their unhealthypolyunsaturated derivatives) as alternatives.Marine Oils: Typically delivered in capsule orsoft-gel supplement form, these fish or krill oilsare an excellent source of omega-3s.Olive Oil: Choose extra virgin, first cold press,locally grown, and savor the flavor! Best not tocook with olive oil due to temperature fragility.Palm Oil: The unprocessed variety (not to beconfused with widely used partially

hydrogenated palm oil) is great for cooking.Oils and Fats to Strictly Avoid (inalphabetical order)Many of these oils are consideredpolyunsaturated fatty acids (PUFAs), whichhave a variety of serious health objections. Theconcerns stem from PUFAs’ long-chain fattyacids, which are unstable, quickly go rancid,and are easily oxidized in your body.Consequently, PUFAs have a pro-inflammatoryeffect and disturb homeostasis in many otherways. The endocrine system is especiallyvulnerable to the effects of PUFA ingestion,leading to symptoms like a slowed metabolism,low energy levels, and sluggish thyroid function.Heavy consumption of PUFAs in the moderndiet is blamed as a leading contributor toobesity, diabetes, heart disease, cancer,immune problems, arthritis, and otherinflammatory conditions. Strictly avoid PUFAs,trans and partially hydrogenated fats, and theother fats and oils detailed as follows:Canola Oil (PUFA): Heavily refined andgenetically engineered. Contains trans fats.Cottonseed Oil (PUFA): Heavily processed oilpopular in packaged and frozen foods, often inpartially hydrogenated form.Corn Oil (PUFA): Derived from a grain! Highomega-6, low omega-3 value.High-Temperature Processing: Avoid all oilsheated to high temperatures in the course offrying or deep frying food.Margarine: Contains objectionable ingredients

and processed with chemical additives at hightemperatures. While most margarines todayhave the “trans-fat free” distinction proudlyadorning the label, the PUFAs that somemargarines contain still potentially raise LDL,lower HDL, and suppress immune function andinsulin sensitivity. Research strongly suggestsan increased risk of cancer and heart diseasefrom margarine use.Partially Hydrogenated Oils: High-temperature, chemically altering processingmethods makes these toxic to your DNA.Extreme health hazard!Safflower and Sunflower Oils (PUFAs):Some of the most popular PUFAs.Soybean Oil (PUFA): High omega-6, lowomega-3 values. There is evidence that someforms may disturb thyroid function.Trans Fats: Similar, but not identical, topartially hydrogenated oils. Also an extremehealth hazard!Vegetable Shortening: Similar to lard inappearance but chemically produced to createa trans fat. The brand name Crisco is anacronym for “crystallized cottonseed oil.” Badstuff—stay away!

Starchy Tuber Vegetables

Potatoes, yams, and sweet potatoes areconsidered tubers (vegetables that growunderground and have a swollen stem). Grokprobably found the occasional wild tuber in histravels and enjoyed its starchy contents, particularlyafter learning how to roast it. However, mostpotatoes in general are another domesticated,recently introduced product that happens to stimulatea high insulin response when eaten. Yams andsweet potatoes are nutritionally superior to the lightercolored potatoes (russets, reds, whites, newpotatoes) and stimulate a lower insulin response.Starchy vegetables might be a particularly appealingchoice for those who require more than 150 gramsper day of carbs to replenish their frequentlydepleted muscle and liver glycogen stores. Thiswould include the Chronic Cardio crowd and thosewith very active lifestyles and high metabolisms.

Water: Obey Your Thirst, It’s Not Too Late

“Drink eight glasses of water a day to ensuregood health.” “By the time you’re thirsty, it’s too late.”We’ve heard these adages our entire lives as part ofConventional Wisdom’s 10 (or 20, or whatever)commandments to be healthy—right up there with“Drink milk to get your calcium,” “Eat your grains forfiber,” “Stay out of the sun,” “Cut down on fat intaketo lose weight,” and other fables. While adequatehydration is paramount to good health, there isabsolutely no scientific evidence to support the age-old rule of thumb that you should drink eight glassesof water per day.

Dr. Heinz Valtin, former chair of physiology atDartmouth Medical School and one of the world’sforemost experts on kidney function, after conductingresearch for 11 months with the assistance of aprofessional librarian, discovered no conclusivestudies about drinking eight glasses of water perday. Valtin believes that the myth originated in the1940s when the National Institute of Medicine firstissued recommendations for dietary nutrient intake,including water. Their suggestion to consume abouttwo liters of water per day (this equals about eight 8-ounce glasses) for optimum hydration contained thelong-forgotten comment that “much of this can begained from the solid food we eat.”

Indeed, raw milk is 90 percent water, chicken 54percent, ground beef 53 percent, pizza 50 percent,white bread 30 percent (but, of course, we wouldn’tbe eating any pizza or bread, right?), and so on.Caffeine and alcohol, which constitute a significant

portion of total fluid intake for many adults, have longbeen thought of as diuretics that dehydrate you byincreasing urine flow. While this is true when youdrink in excess, your daily cup of coffee, bottle ofbeer, or glass or two of wine will actually contributeto hydration levels and not lead to any appreciablefluid loss.

When you experience such variables as hotweather and increased activity levels, your thirstmechanism works wonderfully to dictate how muchyou need to drink each day. This is a mechanismthat has evolved over millennia to preventdehydration, which is one of the quickest ways youcan die. To date, there is no archaeologicalevidence that Grok wore a CamelBak during hisactive life (or even a leather bota bag, for thatmatter!), but he did just fine scooping water out ofstreams, licking the dew off of leaves, andmaintaining adequate hydration incidentally throughhis diet.

Even when your water intake fluctuatessignificantly, your kidneys and endocrine systemwork very efficiently to promote optimum fluid levelsin your bloodstream. When you experience even aslightly higher than normal concentration of yourblood volume, an agent known as antidiuretichormone goes to work increasing the absorption ofmore water from the kidneys and returning it to thebloodstream. According to Dr. Valtin and otherexperts, if your blood becomes concentrated byabout 2 percent, your thirst mechanism will kick inand send a strong signal to consume additionalfluids. It is only when your blood becomesconcentrated by 5 percent that the symptoms of

dehydration present themselves. Dr. Valtin furtherasserts that while dark urine indicates a need todrink perhaps a glass of water, there is no validity tothe idea that your urine needs to be clear to indicatethat you are adequately hydrated.

Even with a wide variation in water intake, ourbodies will do a great job at maintaining normalblood concentration. And yes, there is such a thingas too much water. Hyponatremia is a serious andoccasionally fatal condition where sodium levelsbecome too diluted in the blood as a result ofoverconsumption of water. Some believe thatdrinking too much fluid near or during meals canresult in poor digestion and excretion due to thedilution of stomach acids that are critical to thedigestive process.

As an alternative to the bottled water industry-influenced mantra, “drink, drink, drink!” withoutregard to your thirst, I recommend consuming asensible amount of fluid each day, using your thirstas a guide to maintain optimum hydration.Sometimes this might be eight glasses of water,sometimes much less than half that. Heavy exercise,hot temperatures, body weight, and the watercontent of the foods you eat are obviously allsignificant variables. When in doubt, obey your thirst!(finally, a marketing slogan with a ring of truth to it!).

Wild Rice

Even though wild rice is a high-protein, gluten-free,high-nutritional-value natural species grass, it is stilltechnically a grain that has a relevant carbohydrateload. Nevertheless, it is an excellent substitute forwhite rice or brown rice.

Sensible Indulgences

One issue I have with our modern lifestyle is theemphasis on perfection. Newer, slimmer, bigger,better, faster—the message screams out to us fromglossy magazines, slick television ads, and one pop-up Web banner after another. While I do believefundamentally in pursuing your personal definition ofpeak performance, and I think we could generally bedoing far better in terms of diet and exercise, I havea hard time with the constant barrage of imagestelling us that, in short, we suck.

This brings me to indulgences. I’m a prettydisciplined—okay, very disciplined—guy, but I stopshort of attempting perfection. Sure, I could stressover those missed workouts when I’m vacationingwith my wife and kids. I could forever kiss berriesand cream, cheesecake, and chocolate good-bye.But why? Furthermore, when you choose wisely,many “indulgences”—such as those on the followinglist—may even support your health when you partakesensibly. With that in mind, here are a few items thatGrok rarely or never enjoyed but which can be addedto a Primal lifestyle with little or no downside.

Alcohol

If alcohol is something you enjoy and can consumemoderately, go for it. Yes, these are calories devoidof nutritional value, so you don’t want to gooverboard, but some of the potential health benefitsmay be worth noting. Wine is a bit better for you thanbeer, but these are both beverages you can sensiblyenjoy on a regular basis. Red wines are the best,owing to their high phenol content. Recent studieshave shown so many health-enhancing benefits fromthe resveratrol in red wine that red wine extractshave become very popular as supplements.

On the flip side, studies have clearly shown thatalcohol in excess of one or two glasses a day canincrease the risk of cancer (as well as autoaccidents, divorces, bar fights, and othertribulations), so let’s be clear that I’m not leaving thedoor open for alcohol abusers. Furthermore, it’sbelieved that alcohol is the first fuel to burn wheningested. That means even the most Primal eaterswill put fat metabolism on hold while the alcoholcalories are burned.

Dark Chocolate

Most of us know by now that dark chocolate is richin antioxidants, brain-stimulating compounds, andthat it offers impressive health benefits, such asreducing the instance of blood clots, lowering bloodpressure, and helping prevent cancer. It’s all in theantioxidants—specifically, compounds known asphenolic phytochemicals or flavonoids. Somestudies have shown that cocoa containsconsiderably more flavonoids than acclaimed heavyhitters like green tea and red wine (but I’d add thatred wine has resveratrol going for it as well). TheORAC values of cocoa powder and dark chocolateare higher than those of virtually any fruit orvegetable!

Chocolate is the most craved food in the world,thanks to it’s rich supply of phenylethylamine, anagent that is believed to trigger a feeling similar tofalling in love. Be sure to choose the absolutehighest-quality chocolate you can find, because notall chocolates are created equal, from both a tasteand a health perspective. The higher the cocoacontent, the more you’ll enjoy the aforementionedhealth benefits. This means milk chocolate is adistant also-ran to dark chocolate. Commercial barslike good old Hershey’s have diminished cocoacontent and such additives as sugars and milksolids, agents that dramatically compromise healthbenefits. I recommend choosing chocolate that is 70percent cocoa or greater (anything with more than50 percent cocoa content is classified as bittersweetchocolate). Unsweetened chocolate (aka chocolate

liquor—100 percent cocoa) is the healthiest option,but you may not enjoy the taste.

Organic chocolate offers you the comfort ofgreater oversight along the growing, harvesting, andprocessing procedures—important due to the factthat conventional cocoa beans have a high pesticideconcern and commonly often arrive from countrieswith questionable growing regulations and safetystandards. Enjoy your chocolate guilt-free, with totalawareness of a taste so rich that even a smallportion can deepy satisfy you.

High-Fat Desserts

Dessert—the tradition of eating a high-calorie,high-sugar meal after you have just eaten yourregular meal—is a bizarre concept that has becomeperverted by modern American society. (I was onceasked in Texas, after eating a four-egg omelet forbreakfast, whether I wanted some dessert!) Werarely have dessert in my house, and my kids neverask for it. Grok certainly had no choice in the matter,but you do. Avoiding dessert is probably one of theeasiest ways to start going Primal.

Nevertheless, if you feel the urge to indulge, doyourself a favor and choose a high-fat, fresh-made,premium-quality treat instead of a store-boughtproduct that comes with too much sugar andunpronounceable chemicals and preservatives andthat falls well short of homemade in the tastecategory. My favorite choice for dessert is a bowl offresh berries with a small dose of homemadewhipped cream and mascarpone cheese. If youhave a thing for cheesecake, have a small slice—notthe 1,400-calorie insulin tidal wave-producingmonsters offered by the Cheesecake Factory. Ormaybe try some sliced apples with nut butter or frysome plantains in coconut oil with a pinch of sugar(there I go again!). Experiment with simple dessertsthat you can make with your kids. Then take a walkafter your meal to burn off some of the glucose andmoderate the insulin response. Wake up the nextmorning and eat a delicious low-insulin breakfast toget your body back into hormone and blood glucosebalance.

Finally, a Word About Supplements

While there are many things we can do (or eat)today that very closely approximate what Grok did totrigger positive gene expression, there are also anumber of obstacles that can thwart our attempts tobe as Primal as possible. Artificial light prompts usto stay up too late and sleep too little. Electronicentertainment competes for our time when we shouldbe out walking and basking in sunlight. We don’talways have access to ideal foods. We usemedicines to mask our symptoms instead ofallowing our bodies natural symptoms to strive forhomeostasis. You get my point. It’s tough going “fullPrimal” today. Hence, I enjoy discovering modernadaptations that produce the same gene expressionGrok experienced—but by using 21st-centurytechnology or just plain old common sense. Giventhe lack of certain critical nutrients in even thehealthiest diets (refer to the discussion on thedrawbacks of conventional animal, vegetable, andfruit products), using premium-quality supplements isa great example of a “modern Primal” adaptation.

As you may know, I own and operate asupplement company called Primal Nutrition, whichmarkets products of the nature I describe here.While I am not keen to blend my company’smarketing efforts with my literary efforts to help youget Primal, the question arises often enough that abasic explanation of what and why is appropriate. Iagree that the supplement industry does have itsshare of shady characters. Most of the products yousee on store shelves are probably harmless, but

some are also probably useless—with more smoke,mirrors, and hype than credible research backingthem up. However, there are also some high-qualityproducts that deliver proven benefits and that Iwouldn’t be without in my own regimen. Here I willdiscuss the most important supplement categoriesand also discuss the ways that you can ensure thatthe brands you choose are of the highest quality.

Multivitamin/Mineral/Antioxidant Booster

The flagship product of the supplement industry isdesigned to offer complete protection and nutritionalbalance to make up for any inadequacies in yourdaily diet. The popularity of this category makes itrife with poor-quality offerings, so be sure to reviewthe product quality selection tips in the comingsection. You’ll want to choose a supplement withnatural forms of all the vitamins.

The topic of free radicals and oxidative damagehas been covered in depth at Marks-DailyApple.com beyond the scope of this book. Suffice to say,we want to do everything we can to reduce oxidativedamage to our cells (and particularly inside ourmitochondria, the energy-producing component ofour cells). Eating and exercising according to thePrimal Blueprint (particularly avoiding excessivehigh-end cardio) and managing stress effectivelywith Primal Blueprint lifestyle laws are your first linesof defense. However, our powerful antioxidantsystems can fall short when we face even the routinelevel of stress inherent in modern life. If youchallenge your stress-management system by eatingsugar, drinking alcohol, taking prescription (ornonprescription, ahem) drugs, skimping on sleep orsunshine, or arguing with your spouse about theparticulars of the dreaded holiday trip to the in-laws,you can overwhelm your defenses and find yourselfin sincere need of a boost.

Furthermore, many of the best sources of dietaryantioxidants historically have all but disappeared orhave been rendered impotent by today’s aggressive

factory farming techniques. Among industrial fruitgrowers, for example, obtaining the highest possiblesugar content has replaced antioxidants as thefocus. Even if you are eating really well, I believe weneed a broad mix of different antioxidants on a dailybasis, because different antioxidants work indifferent ways and in different parts of the cell.Furthermore, too much of any one single antioxidant(in the absence of others) has been shown to havepotentially negative effects, as a few recent studieshave demonstrated where subjects supplementedwith only vitamin E to their detriment.

When you take a quality broad-spectrumantioxidant formula (containing hard-to-get nutrientslike full-spectrum vitamin E [not just alpha-tocopherol], mixed carotenoids [not just beta-carotene], tocotrienols, n-acetyl-cysteine, alpha-lipoic acid, curcumin, resveratrol, milk thistle,CoQ10, and quercetin, to name a few), the agentscan work synergistically to mitigate oxidativedamage and then help each other recycle back totheir potent antioxidant form after donating anelectron to the antioxidant effort. For that reason, Itake my high-potency Damage Control MasterFormula multivitamin loaded with extra antioxidantsevery day.

Omega-3 Fish Oil

In Grok’s day, virtually every animal he consumedwas a decent source of vital omega-3 fatty acids.The fish he caught had eaten algae to produceomega-3 fatty acids rich in EPA and DHA (whichhelped build the larger human brain over theprevious few hundred thousand years). The animalshe hunted had grazed on plants that generated highlevels of omega-3 in these meats. Even thevegetation Grok consumed provided higher levels ofomega-3s than found in today’s vegetables. InGrok’s diet, the ratio of pro-inflammatory (bad)omega-6 to anti-inflammatory (good and healthful)omega-3 was close to 1:1. Unfortunately, most of uswith a typical American diet today get way too muchomega-6 and way too little omega-3, and thatunhealthy ratio tends to keep many of us in aconstant state of systemic inflammation.

Because omega-3 oils are found in fewer andfewer modern foods (fish being one of the few, butfresh wild fish also being impractical to eat regularlydue to expense, availability, and objections overcontaminants), the single easiest way to overcomethis serious deficit and rebalance your omegas is totake highly purified omega-3 fish or krill oilsupplements. The research on fish oils isextraordinarily positive, showing such benefits asdecreased risk for heart disease and cancer,lowering of triglycerides, improvement in jointmobility, decreased insulin resistance, and improvedbrain function and mood. The drug companies areeven starting to recognize the power of this “natural”

medicine and have begun promoting prescriptionfish oil (at four times the price of a comparablesupplement, of course!). As healthy as my own dietis, I never go a day without taking a few grams of anomega-3 fish oil supplement.

Probiotics

Grok ate dirt…all day, every day. Hey, when younever wash your hands, your food, or anything else,for that matter, you pretty much can’t avoid it. Butwith all that soil came billions of soil-basedorganisms (mostly bacteria and yeast) that enteredhis mouth daily and populated his gut. Most were“friendly” bacteria that actually helped him betterdigest food and ward off infections. In fact, much ofGrok’s (and our) immune system evolved to dependon these healthy “flora” living in us symbiotically.Grok also ate the occasional “unfriendly” organismsthat had the potential to cause illness, but as long asthe healthy flora significantly outnumbered the badguys, all was well. Several trillion bacteria live in thehuman digestive tract—some good and some bad.Much of your health depends on which of the two iswinning the flora war.

The problem today is that not only do we avoiddirt, but we pursue sterility to the extent that weeliminate a significant amount of healthy bacteriafrom our diet. Of course, given the germs that prevailin the civilized world, it’s probably best that we dothoroughly wash or cook everything we eat. In mosthealthy people, exposure to routine germs doesn’tusually present a problem. As long as there aresome healthy gut bacteria present (healthy, naturalfoods contain these probiotics inherently—even if wewash them); as long as we don’t get too stressed out(stress hormones can kill off healthy flora) or too sick(diarrhea and vomiting are ways the body purgesbad bacteria—but it purges good bacteria along

with them), eat too much processed food (sugar,trans and partially hydrogenated fats, and chemicaladditives support the growth of unhealthy bacteriaand yeast, while choking out healthy flora), or takeantibiotics (antibiotics tend to kill most bacteria,good and bad—that’s their job); and as long as weare eating well, those healthy bacteria can flourishand keep us healthy.

“The problem today is that we pursue sterilityto the extent that we eliminate a significantamount of healthy bacteria from our diet.”

Of course, the healthy bacteria balance in ourintestinal tract gets compromised regularly in all theways mentioned (even with generally healthypeople), again creating an opportunity to benefitfrom supplementation. You don’t necessarily need totake probiotics every day, because once these“seeds” have been planted in a healthy gut, they tendto multiply and flourish easily on their own. I’dcertainly take extra probiotics under times of greatstress, when you have been sick or are taking (orhave just taken) a course of antibiotics, when you aretraveling (particularly to foreign countries, whereunfamiliar bacteria—even good stuff from goodfoods—can overwhelm your digestive system), orwhen you detect any sign of compromised immunefunction (the digestive system is critical to immunefunction). The reversal of fortune from a few days oftaking probiotics can be dramatic. “Better thaneating dirt,” I always say.

Protein Powder

Restricting your intake of processed carbs oftenmeans being at a loss for quick, convenient snacksor small meals. We are so conditioned to reach for abagel, an energy bar, chips, crackers, and othergrain-based products or sweets for snacks, we oftenrun short of convenient, transportable, nonperishableoptions for an afternoon pickup snack or mini meal.While not exactly Primal, protein powders docombine the best of 21st-century technology with atrue Primal intent: get me a fast, good-tasting sourceof protein without too many carbs or unhealthy fats. Iprefer micro-filtered whey protein to obtain animpressive profile of all essential and nonessentialamino acids, and I require that the product tastegreat when mixed only with water (so I don’t have toadd sugary juices or milk just to choke it down). Thatway I can always throw in a piece of fruit if I like foradded calories or flavor. If I am in a hurry and want aquick, high-protein start to my day, my morningprotein shake takes less than a minute to make andaddresses by broad nutritional needs (adding someomega-3 oil covers two more critical Primal areas).Micro-filtered whey, while derived from dairy, hasinsignificant amounts of lactose, so it’s fine for all butthe most severely lactose-intolerant folks.

This list contains what I believe to be the mostuseful product categories to consider forsupplementation, though it is by no meansexhaustive. There are numerous other excellentproduct categories and individual supplements thataddress more specialized needs, such as

phosphatidylserine (PS) for memory loss andmoderating cortisol damage; glucosamine,chondroitin, MSM, and enzyme cofactors to supportconnective tissue and alleviate pain; or others thatmight be recommended by a knowledgeable healthcare practitioner. Please visit MarksDailyApple.comor PrimalNutrition.com for more discussion onsupplements.

Supplement Quality

Regardless of what brand of products you choose,you should be extremely vigilant in an industry that isminimally regulated by the FDA. Goodmanufacturers have a tightly controlled productionenvironment where every single raw material thatgoes into the finished product is easily sourced andcertified by the supplier. At Primal Nutrition, wepurchase our raw materials from trusted supplierswho supply a Certificate of Assay attesting to thepotency and purity of each ingredient. Upon receipt,we test everything again ourselves to confirm thepurity. The product is then quarantined until it ismanufactured in a pharmaceutical-gradeenvironment and sealed for distribution direct to theconsumer.

Call the manufacturer of supplements you use orconsider and inquire about their product-qualitystandards. You’ll quickly discern which outfits areable to provide a satisfactory answer. Ask whetherthe product is made under the GMP (GoodManufacturing Practices) standards overseen by theFDA. Examine labels and choose supplements thatare free of common fillers and additives, such ascolorings, waxes, preservatives, and otherchemicals, listed under “inactive” or “other”ingredients. You’ll be surprised to discover just howprevalent these agents are in many of the leadingvitamin brands and discount products availablethrough big-box retailers and in supermarkets anddrugstores. Understand that premium-qualitysupplements are typically far more expensive than

the giant bottle of multivitamins found on the shelvesof warehouse stores. The latter offer minimalpotency and bioavailability and bring literal accuracyto the expression “pissing away your money.”

“Understand that premium-qualitysupplements are typically far more expensivethan the giant bottle of multivitamins found on

the shelves of warehouse stores. The latteroffer minimal potency and bioavailability and

bring literal accuracy to the expression“pissing away your money.”

Chapter Summary

1 . Plant Foods: Plant foods shouldconstitute the bulk of your food intake interms of meal emphasis and nutritionalbenefits. Brightly colored foods havehigh levels of antioxidants, phenols, fiber,vitamins, minerals, and othermicronutrients. Consuming fruits andvegetables helps naturally promotealkalinity in your body, boosting immunefunction and reducing disease risk. Darkleafy greens are an excellent choice toconsume regularly as a base for anymain course. Berries offer excellentantioxidant and nutrient levels. Eatingfruits and vegetables liberally will stillresult in a satisfactory average totalcarbohydrate intake of 150 grams orless per day.

It’s essential to select organic, locally

grown plant foods for maximumnutritional value and health safety. Bestrict about going organic with fruits andvegetables that have a large surfacearea (leafy greens) or a soft open skin(bell peppers, carrots, winter squash,berries, peaches). You can be less strictwith plants that have a tough, inedibleskin (bananas, avocados, melons,oranges). Certain fruits with relativelyhigh glycemic, low antioxidant valuesmight be consumed in moderation bydevoted Primal enthusiasts (an ode tohow different today’s cultivated fruits arefrom Grok’s more fibrous, less sugarywild fruits).

2 . Animal Foods: Animal foods arehealthy and nutritious and will help youreduce excess body fat and build leanmuscle. Be sure that you choosecertified organic animal products (or,failing that, certified humanely treated or100% grass-fed/finished animalproducts) to avoid today’s poor qualityconventional animals fattened up withgrains and laden with hormones,pesticides, and antibiotics. Choose onlywild fish caught in remote, pollution-freewaters, which offer the extremelybeneficial omega-3 fatty acids. Eggs area healthy, nutritious food that should notbe avoided based on the flawedassumption that their high-cholesterolcontent is a heart disease risk factor.

The potential budget increase for buyingorganic products pales in comparison tothe importance of leading a healthy lifeand avoiding disease risk factors.

3. Nuts and Seeds and Their DerivativeButters: These concentrated energyfoods offer high levels of beneficialmonounsaturated and omega-3 fats,phytonutrients, fiber, antioxidants, andnumerous vitamins and minerals. Theyare deeply satisfying—an excellentsnack choice for appetite control—andhave been found to minimize diseaserisk.

4 . Herbs and Spices: Herbs and spicesoffer tremendous micronutrient value,especially as they pertain to antioxidants.Herbs and spices can enhance yourenjoyment of meals and offer potentialbenefits for certain health conditions.

5 . Moderation Foods: Some foods thatweren’t around in Grok’s day areacceptable today, provided they are notoveremphasized. These include certainfruits with high glycemic and lowantioxidant values, coffee, dairy products(with a preference for raw, fermented,high-fat dairy products), fats and oils(choose animal fats over polyunsaturatedoils or processed fats), starchy tubervegetables, and wild rice.

6 . Sensible Indulgences: Enjoy yourcarefully chosen indulgences with fullattention and awareness, and never feel

attention and awareness, and never feelguilty. Alcoholic beverages (sensibly, ofcourse), dark chocolate, and high-fatdesserts can be enjoyed as a superioralternative to the culturally prevalent high-carbohydrate treats that have moderateto severe negative health consequences.Consume water according to your thirstinstead of following ConventionalWisdom’s “eight glasses per day”mantra.

7. Supplements: Supplements can play acritical role in a healthy modern diet, aswe adapt our Primal recommendationsto the realities of modern life.Supplements offer a convenient sourceof concentrated nutrition that helpsaccount for nutrient deficiencies (e.g.,depleted soil or objectionableconventional growing and productionmethods) in today’s food supply.Choosing an extremely high-qualitymultivitamin, mineral, or antioxidant;omega-3 fish oil; probiotic formula; andwhey protein powder will give youcomprehensive protection and addedsupport for even the healthiest of diets.

CHAPTER 5

Law #2: Avoid Poisonous Things

“Drop Your Fork and Step Away from thePlate!”

In This Chapter

I detail the health risks of eating “poisonousthings.” In Grok’s day, poisonous plants coulddrop him on the spot. Today we encounterfactory-produced items in bright packages thatkill more insidiously over decades. We explorethe cultural factors that create tremendousmomentum toward unhealthy choices and howto take a stand against these manipulativeinfluences.

I pay particular attention to dispelling theConventional Wisdom tenet that grain products(wheat, rice, bread, pasta, cereal, corn, etc.) arehealthy, countering common assumptions withextensive details indicating the problems grainscause with their relatively recent (in the timelineof human evolution) introduction into the humandiet. Grain consumption offers minimalnutritional value and generates a high insulinresponse. The phytates in grains inhibit theabsorption of minerals. Glutens disturb healthyimmune function and promote inflammation.Lectins inhibit healthy gastrointestinal function.Whole grains are no healthier than refined

grains and have a worse impact on health inmany cases due to the greater prevalence ofthe aforementioned agents in whole grains thanin refined products

Trans and partially hydrogenated fats wreakhavoc at the cellular level, promotinginflammation, aging, and cancer. Other foods toavoid include legumes, processed foods, andsugars.

When you see the golden arches, you areprobably on your way to the pearly gates.

—William Castelli, M.D.Director of the Framingham

Heart Study

Grok had no labels whatsoever and did a better jobavoiding poisonous things than we do today, evenwith the trusty “Nutrition Facts” emblazoned onvirtually everything with a wrapper or container. WhileI am admittedly sheltered from mainstream eatingcustoms and have made fitness and health my life’swork, I’d like us all to reflect for a moment on ourpriorities and our vision of a long, happy, healthy, fitlife. When the topic of food comes up inconversation with family, friends or casualacquaintances, it’s fascinating to hear the litany ofrationalizations, knee-jerk defense mechanisms,self-limiting belief statements and general confusionor ignorance from otherwise intelligent folks when it

comes to eating healthfully. But then again,Conventional Wisdom has often led even the bestand brightest minds in nutritional science astray.

It’s truly remarkable how successful MadisonAvenue has been at indoctrinating eating habits thatproduce huge profits for giant multinationalcorporations—and devastating healthconsequences for consumers—into generations ofsociety. The marketing message is so pervasive inmodern culture that it’s difficult, even stressful, totake control of your health and swim upstreamagainst such cultural norms as fast food, the all-American high-carbohydrate breakfast, post-mealdesserts, and the massive overconsumption of softdrinks. Even noble attempts to do the right thingmiss the mark: mass-market “health foods” likefrozen yogurt, bran muffins, poor-quality mealreplacements, energy bars, and other heavilyprocessed “fuel” marketed to athletes or purification/detox diets with clever ideas, such as eating nothingbut brown rice for a week (talk about a long, hotinsulin bath!). Finally, many of our eating habits aredriven by social, emotional, or stress-related triggersother than hunger.

While savoring the occasional moderate servingof a rich treat is part of enjoying life, it’s an entirelydifferent story to ingest junk food habitually andmindlessly just because it’s part of Americana(“baseball, hot dogs, apple pie, and Chevrolet”). Ifyou notice yourself treading in these waters (orworse, repurposing the classic quote from Mt.Everest legend Sir Edmund Hillary—“Because it’sthere”—into an excuse), please give this topic somesincere reflection and take decisive action.

Remember, your ancestors worked unimaginablyhard to survive, thrive, and create the amazingopportunities we have today for a healthy, happy,active, and long life. As I say here often, your geneswant you to be healthy and you deserve nothing lessthan the very best your genes have to offer.

“Everything in moderation” is sage adviceindeed, but Mark Twain best put this proverb in

perspective when he said, “Everything inmoderation, including moderation”

The most common retort I hear on this thread is,“Hey, everything in moderation.” Sage adviceindeed, but Mark Twain best put this proverb inperspective when he said, “Everything inmoderation, including moderation.” As the Korgsprove dramatically, we live in a world where extrememeasures are necessary just to avoid seriousdisease (remember, some three-quarters of today’sAmerican population will eventually die of heartdisease or cancer), let alone enjoy optimum health,fitness, energy levels, and body composition. Istrongly advocate enjoying the occasionalindulgence, but why not make it from the list ofapproved foods of the absolute highest quality?Compare a label of a Milky Way or Snickers Barwith a high-antioxidant, organic dark chocolate barwith no additives, toxic chemicals, trans fats, orfillers.The latter, a sensible and deeply satisfyingindulgence, can hardly be described as a sacrifice!

Going Against the Grain

Perhaps the most harmful element of dietaryConventional Wisdom is that grains are healthy—the“staff of life”—as we’ve been led to believe our entirelives. While grains enjoy massive global popularitytoday, they are simply not very healthy for humanconsumption. From two million years ago, when thefirst Homo erectus arose and began the steadyevolution to the appearance of the first modernHomo sapiens between 200,000 and 100,000years ago, and continuing until about 10,000 yearsago, humans existed entirely as hunter-gatherers.Depending on where they roamed, early Homosapiens derived their nutrition from as many as 200different wild food sources, including animal meats,fruits, vegetables, and nuts and seeds, but grainswere notably absent.

Starting about 10,000 years ago, forcesconspired to create a dramatic shift in the humandiet. The widespread extinction of large mammalson major continents coupled with increases inpopulation forced humans to become moreresourceful in obtaining food. Those living by waterutilized rafts, canoes, nets, and better fishing tools toenjoy more bounty. On land, humans refined theirtoolmaking and hunting strategies to include morebirds and small mammals in the food supply.Escalating competition for animal-sourced foodeventually led to agricultural innovations sprouting upindependently in the most advanced societiesaround the world (Egyptians, Mayans, etc.). As wildgrains (which were a very small part of some diets

but difficult to harvest for any significant yield)became domesticated, humans derived more andmore calories from these readily available high-calorie sources, a trend that has continued to thepresent day—with dire consequences.

Loren Cordain, Ph.D., author of the 2002 best-seller The Paleo Diet, explains:

Cereal grains [meaning cultivated grains ingeneral, not breakfast cereals] havefundamentally altered the foods to which ourspecies had been originally adapted over eonsof evolutionary experience. For better or forworse, we are no longer hunter-gatherers.However, our genetic makeup is still that of apaleolithic hunter-gatherer, a species whosenutritional requirements are optimally adaptedto wild meats, fruits and vegetables, not tocereal grains. There is a significant body ofevidence which suggests that cereal grains areless than optimal foods for humans and that thehuman genetic makeup and physiology may notbe fully adapted to high levels of cereal grainconsumption. We have wandered down a pathtoward absolute dependence upon cerealgrains, a path for which there is no return.

Culturally, the cultivation of grains is the keyvariable that allowed modern civilization to developand thrive. Families could successfully feed andraise more children. Large populations could nowlive permanently in proximity, and labor couldspecialize, leading to continued exponential

advancements in knowledge and modernization.However, as Cordain elaborates, “[Grains] haveallowed man’s culture to grow and evolve so thatman has become earth’s dominant animal species,but this preeminence has not occurred without cost.… Agriculture is generally agreed to be responsiblefor many of humanity’s societal ills, including whole-scale warfare, starvation, tyranny, epidemicdiseases, and class divisions.” Dr. Jared Diamond,evolutionary biologist, physiologist, and PulitzerPrize-winning professor of geography at UCLA, andauthor of Guns, Germs and Steel, goes so far as tosay that agriculture was “the worst mistake in thehistory of the human race” and that “we’re stillstruggling with the mess into which agriculture hastumbled us, and it’s unclear whether we can solve it.”

The wise man sees in the misfortune ofothers what he should avoid.

—Marcus Aurelius Roman Emporer (121-180)

Grain’s singular benefit of plentiful calories wasoften more than offset by harmful aspects, including“antinutrients” (compounds that interfere with theabsorption of beneficial nutrients), the high carbcontent, and grain proteins that were foreign to thehuman digestive process. Populations may haveexpanded, but health costs to the individual weresignificant. The flourishing of agriculture paralleled areduction in average human life span as well asbody and brain size, increases in infant mortality andinfectious diseases, and the occurrence of

previously unknown conditions such asosteoporosis, bone mineral disorders, andmalnutrition. Ironically, as medical advancementshave eliminated most of the rudimentary health risksfaced by early humans (infant mortality, infections,etc.), we can now live long enough to develop, suffer,and die from diet-related diseases, includingatherosclerosis, hypertension, and type 2 diabetes(it used to be called adult-onset diabetes untilmillions of kids started developing it in recentyears!).

The Base of the Disease Pyramid

Grains offer the great majority of their calories inthe form of carbohydrate, so they cause blood sugarlevels to elevate quickly (foods that easily and rapidlyelevate blood sugar are known as high glycemicfoods). Because high glycemic foods, such as sugarand grains, have been recently and suddenlyintroduced to the human food supply (that’s right,even 10,000 years ago is “recent and sudden” inevolutionary terms) and yet are consumed inmassive quantities, they shock our delicatehormonal systems, which are better suited toingesting the low-glycemic foods our ancestors ate,such as meat, vegetables, nuts, and most fruits.

A grain-heavy diet stresses the all-importantinsulin regulation mechanism in the body. Afterconsuming that bagel, scone, muffin, French toast, orbowl of cereal (all derived from grains) and a glassof juice for breakfast, your pancreas releases insulininto the bloodstream to help regulate blood sugarlevels. Even after the routine meal just described,many Americans technically become temporarilydiabetic, with blood sugar levels soaring to clinicallydangerous levels. You know the drill by now. Afteryour meal, insulin is released into the bloodstreamand stores glucose as muscle glycogen or directs itsconversion to fat. Experience this often enough andit’s very likely you’ll gain weight and develop insulinresistance and Metabolic Syndrome.

If, instead, you were to have a Primal Blueprintbreakfast consisting of a delicious cheese-and-vegetable omelet with some fresh berries, you would

enjoy a moderated insulin response, leading tobalanced energy levels for the hours after your mealinstead of a sugar high and insulin crash.Furthermore, with blood sugar levels balanced, youwould be able to access and burn stored body fat forenergy until your next insulin-balanced meal.

Phytates We Hate

There is sufficient evidence that this overrelianceon grains—as well as on simple carb and sugarproducts in general—leads to numerous vitamin,mineral, and nutritional deficiencies. Most grainscontain substances called phytates that easily bindto important minerals like calcium, magnesium, andzinc in the digestive tract, making them more difficultto absorb. Ironically, the unprocessed—and,therefore, supposedly healthier—“whole” grains aretypically the highest in phytates. Mineral deficienciesare common in underdeveloped nations that dependalmost entirely on grain for their sustenance (breadaccounts for 50 percent of the total caloriesconsumed in at least half the countries in the world;some populations derive up to 80 percent of totalcalories from grain products).

Grains also play a role in interference with vitaminD metabolism and in related deficiencies of vitaminsA, C, and B12. These nutrients are not present ingrains (again, ironically, unless they have beenprocessed and then “fortified” by adding back themissing vitamins—albeit at a much reducedbioavailability). Deficiencies of these basic vitaminsare prevalent mainly in third-world countries (see therecurring theme?). However, even Western eaterswith more balanced diets, but who still rely tooheavily on grains, miss out on eating more nutritiousfoods, such as meats, fruits, and vegetables. In theUnited States, 45 percent of citizens get zero dailyservings of fruit or juice and 22 percent get no dailyvegetables.

Gluten, Lectin—Immune Affectin’

Certain grain (and also some dairy) proteinsmimic those found in viruses and bacteria, triggeringan immune response when ingested. Gluten—thelarge, water-soluble protein that creates the elasticityin dough (it’s also the primary glue in wallpaperpaste)—is found in most common grains, such aswheat, rye, and barley. Researchers now believe thatas many as a third of us are probably gluten-intolerant or gluten-sensitive. That third of us (and Iwould suspect many more on a subclinical level)“react” to gluten with a perceptible inflammatoryresponse. Over time, those who are known to begluten-intolerant can develop a dismal array ofmedical conditions: dermatitis, joint pain,reproductive problems, acid reflux and otherdigestive conditions, autoimmune disorders, andceliac disease. And that still doesn’t mean that therest of us aren’t experiencing some milder negativeeffect that simply doesn’t manifest itself so obviously.

Grains also contain high levels of mild, naturalplant toxins known as lectins. Researchers havefound that lectins can inhibit healthy gastrointestinalfunction by damaging delicate brush borders thatallow appropriate forms of nutrients (glucose, aminoacids, fats, vitamins, and minerals) to travel from thedigestive tract into the bloodstream. Lectin damageallows larger, undigested protein molecules toinfiltrate the bloodstream. The ever-vigilant immunesystem sees these unfamiliar protein molecules (notnecessarily lectins, but anything you ingest that wassupposed to be fully processed in the digestive tract

before entering the bloodstream) and sets up atypical immune response to deal with them.Unfortunately, these undigested protein moleculescan resemble molecules that reside on the outsideof healthy cells, leaving your immune systemconfused as to who the real enemy is. When yourhealthy cells come under attack by a confusedimmune system, you experience what is known asan autoimmune response, something expertsbelieve is the root cause of many diseases.

The Holes in the Whole Grain Story

Many health-conscious eaters are well awareof the drawbacks of eating refined wheat flour,white rice, pasta, and other grains that havebeen stripped of their natural fiber and othernutrients during the manufacturing process.While a refined grain product will (in mostcases) produce a higher glycemic responsethan a whole grain food (because fiber delaysthe absorption process and mutes the bloodsugar effect), a whole grain might well beconsidered less healthy than its stripped-downcousin for many other reasons.

By definition, whole grains are those thathave all three edible components intact: theendosperm (starchy), the bran (fibrous), and thegerm (oily). As we learned earlier in thischapter, many whole grains contain harmfulphytates, glutens, and lectins that promoteinflammation and offend your immune anddigestive systems. While you also get that highlytouted dose of fiber from your whole grains, this,

too, can be seen as a negative. Contrary toConventional Wisdom, excessive fiber intake(practically automatic when you emphasizewhole grains) can increase appetite andinterfere with healthy digestion, mineralabsorption, and elimination. (I detail thedrawbacks of consuming too much fiber in thePrimal Blueprint Q&A atMarksDailyApple.com.) You can obtain optimalamounts of fiber (and eliminate the risk ofoverdoing it) from emphasizing vegetables andfruits à la the Primal Blueprint.

When you ingest a refined product, such asWonder bread, soda, or candy, you get emptycalories and a big insulin hit—but that’s all youget. Furthermore, the total glycemic load is thesame for a slice of white bread as it is a slice ofwhole wheat bread. True, the wheat bread mightburn a little slower, but you eventually producethe same amount of insulin to deal with theglucose load. The only thing in whole grain’sfavor is a very minimal amount of protein and afew micronutrients. However, the nutritionaladvantages of eating whole grains are simplyinsignificant—especially in comparison to anyvegetable, fruit, nut, seed, or organic animalfood with far more nutritional value calorie forcalorie (and, unlike whole grains, they also tastegood!)—and free of objectionable agents.

For purposes of weight control andpreventing disease, a gram of carb from awhole grain is no better than a gram from arefined grain. I’m not suggesting that youchoose refined grains over whole grains; I’m

suggesting you ditch all grains in favor ofPrimal Blueprint foods. That said, the next timeyou are faced with the option to eat grains, andyou rationalize that whole grains are a step upfrom Wonder bread and soda, be sure youunderstand the “whole” story.

Say Good-Bye to Fatigue, Illness, and Suffering

Understanding that the long-term effects of chronichyperinsulinemia (high insulin levels in thebloodstream) are such conditions as generalsystemic inflammation, obesity, diabetes, heartdisease, and cancer should be enough to convinceyou that it is critical to pursue a more natural way ofeating. Eating low-carbohydrate, grain-free mealswill not only result in immediate gratification in theform of regulated energy levels, but it can help yousucceed with long-term weight management andquite possibly save your life.

As a reminder, insulin is a “master hormone” thatregulates the metabolism of fat and carbohydrate inyour body. The single most important requirement toimprove your fat metabolism and succeed with long-term weight management is to normalize andbalance the general amount of insulin you produce.High insulin levels promote fat storage and disease.Moderated insulin levels (typical with PrimalBlueprint eating) stimulate fat burning and goodhealth. It’s that simple.

“High insulin levels promote fat storage anddisease. Moderated insulin levels (typical withPrimal Blueprint eating) stimulate fat burning

and good health. It’s that simple.”

At the risk of sounding overly dramatic orredundant on this position, we must understand thatthe reasonable, “evolutionary” voice challengingConventional Wisdom about grains is being battled

by billions of dollars in corporate and governmentpropaganda pushing us to conform to dietary habitsthat we are not suited for, that do not nourish us, andthat are downright destructive to human health. AsProfessor Diamond reminds us, humanity is very fardown a disastrous road, and righting course isincredibly problematic.

If you are one of the fortunate folks who are lesssensitive to glutens, lectins, and phytates than most,you might take exception to my wholesale damningof foods that are a dietary centerpiece across theglobe. Absent acute symptoms, I’ll still argue that weare all genetically “allergic” in some way to foods thatare not aligned with the Primal Blueprint. Perhapsyou can try eliminating grains for 30 or 60 days,taking note of any general improvements in yourcondition. I’ll bet your energy will be more regulatedafter meals, your digestion and elimination willimprove, and the frequency of minor illnesses orinflammation conditions will subside, and you will bemore successful controlling your weight. Theresimply are no good reasons to base your diet ongrains—and a lot of reasons never to eat muchgrains for the rest of your life.

Trans and Partially Hydrogenated Fats

“More die in the United States of too muchfood than of too little.

—John KennethGalbraith

Canadian-Americaneconomist”

Perhaps the most offensive and dangerouselement of the modern diet is the widespreadconsumption of toxic processed fats: partiallyhydrogenated, hydrogenated, and trans fats. Note:the three are not quite the same but are very similar—and all evil. Throughout the book, we use the termpartially hydrogenated, because it is more widelyused in food manufacturing and a more familiar termon food labels than plain hydrogenated. What’smore, partially hydrogenated fats are actually moreobjectionable than fully hydrogenated fats.

These fats are found in almost every processedfood product in the supermarket, including frozendinners, breakfast foods, sweets, and desserts;packaged snacks (e.g., crackers, chips, andcookies); deep-fried foods; pastries and bakedgoods (e.g., donuts, croissants, and cupcakes); and,peanut butter, soups, and even grain products (e.g.,bread, cereal, pasta, and rice mixes). A commonlycited estimate is that 40 percent of all products in atypical supermarket contain partially hydrogenatedoils.

As mentioned in Chapter 3, processed fatdamage cell membranes and body tissue and

hamper immune function. Pr fats are not recognizedas foreign by the body, so they are incorporated intocell membranes and asked to function as naturalfats. Of course, they don’t function normally; they justtake up space usually reserved for healthy fats andwreak havoc on homeostasis.

Many scientists consider the cell membrane to bethe brain of the cell (as opposed to the morecommon assumption that the nucleus runs the show),because the membrane receives feedback from theoutside environment (e.g., ingested nutrients likeglucose entering the bloodstream, the presence of avirus attacking healthy cells, or increased blood flowdue to exercise stimulus) and takes consequentaction (e.g., triggers the expression of certain genesor the release of certain hormones).

When you have cell membranes comprisingnatural molecules and you replace them withsynthetic dysfunctional molecules, (trans or partiallyhydrogenated fats), the intricate signaling system iscompromised. Plain and simple, the routine andprolonged ingestion of these toxic agents is a majorcontributor to the alarming increase in not only diet-related cancers but many other diseases andadverse health conditions. For example, manyexperts believe there is a direct connection betweenconsuming processed fats and obesity (beyond theircontribution to caloric excess), theorizing that insulinresistance could be exacerbated by dysfunctional fatmolecules accumulating in cell membranes.

Research suggests that consumption of trans andpartially hydrogenated fats promotes inflammation,aging, and cancer. The New England Journal ofMedicine reviewed numerous studies and reported

a strong link between processed fat consumptionand heart disease (including the strong tendency forprocessed fats to significantly raise LDL cholesterollevels and lower HDL levels). Harvard MedicalSchool estimates that processed fats may beresponsible for as many as 100,000 prematuredeaths each year in the United States. The UnitedStates Academy of Sciences says that there is “nosafe level” of processed fat in the American diet. Thegood news is that when you change your diet toeliminate these toxic agents, over time your cells willrepair or replace these dysfunctional molecules withhealthy ones.

Other Foods to Avoid

Grains…Oh, Did I Already Mention Them?

Wheat, corn, rice, oats, breakfast cereals, pastas,breads, pancakes, rolls, crackers, and even “natural”grains like barley, millet, rye and the like. Buoyed byConventional Wisdom, I consumed grains withreckless abandon as a major percentage of mydietary calories for some forty years. It wasn’t until Icompletely eliminated grains from my diet that someepiphanies occurred. Those occasional stomachcramps that I always attributed to stress? They weremore likely due to wheat allergies (their severitytriggered by stress, of course). That sluggish feeling Ihad after pasta dinners that I attributed to fatiguefrom a hard day training or working? It was actuallymy brain experiencing glucose depletion from thepostmeal insulin flash flood in my bloodstream. Thebloating that caused me to loosen my belt buckleafter big meals that I attributed to eating too much?This may have represented a mild allergic reactionto gluten. The mild arthritis in my fingers that I firstbegan to notice on the golf course in my forties andchalked up to the aging process? Likely due to thepro-inflammatory nature of the lingering amounts ofgrains still remaining in my diet. These routinetribulations that I had long considered a regrettablebut inevitable part of life completely disappearedonce my transition to a completely Primal diet tookhold.

I’ve met very few people who eat a lot of grains yetwho also claim to enjoy ideal weight, experienceperfectly satisfactory and steady energy levels, andnever feel digestive distress. At the very least, it’s

worth conducting a 30-day test to determine yoursensitivity—and get a glimpse of your potentialupside—from eliminating grains from your diet.Chances are, even if you are at a decent launchingpoint now, you will experience a noticeablestabilization of daily energy levels, improved immunefunction, and a reduction in minor digestive distressfrom reducing or eliminating grains.

Legumes

Alfalfa, beans, peanuts, peas, lentils, andsoybeans. These foods, often incorrectly classifiedby many consumers as vegetables, are heavilydomesticated and were “recently” introduced into thehuman food supply, much the same as grains. Whilelegumes offer a good source of protein, fiber,potassium, and antioxidants, they also providesignificant levels of carbohydrate and increase theoverall insulin load of your diet. Furthermore,legumes contain those pesky antinutrients lectins. AsPaleo Diet author Dr. Loren Cordain explains, “Mostlegumes in their mature state are non-digestibleand/or toxic to most mammals, when eaten in evenmoderate quantities.”

The fact that legumes need to be altered forhuman consumption through cooking, soaking, orfermenting should be our best clue to avoid or strictlyminimize their consumption (all truly safe fruits andvegetables can be eaten either raw or cooked). Totip-toe into a sensitive subject, the beans that areconsumed liberally by many world cultures (kidney,pinto, black beans, lentils) come with the annoyingby-product of flatulence, caused by the fermentationof indigestible carbohydrates.

While soy has achieved great popularity as a“healthy” alternative to meat, unfermented soyproducts contain compounds that may interfere withthyroid hormone production and have demonstratedan estrogenic (feminizing) effect in certain tissue.That said, soy products do have decent nutritionalvalue and certain fermented products may be less

objectionable (tempeh, natto, etc.).I understand that many people have a strong

affinity for legumes and that legumes enjoy areputation as a healthful food category, particularlyamong vegetarians, who otherwise have limitedprotein options. It will not be a disaster if youoccasionally dip your vegetables in hummus at adinner party, fry some tempeh with vegetables for amain course, or enjoy side dishes of peas, lentils orsteamed beans. However, emphasizing legumes inyour diet is an inferior strategy to having vegetables,fruits, nuts and seeds, and animal foods as yourprimary meal and snack choices.

Processed Foods

Anything with chemical additives or that’s beenheavily altered from its natural state requires littlediscussion. Realize that you have been pummeledwith marketing messages your entire life to consumebranded, boxed stuff that has contributed directlyand tragically to the obesity, illness, and death ofthose in your community. As important as knowingwhat our ancestors ate is knowing what they didn’teat: Grok never touched refined sugar, trans orpartially hydrogenated fats, grains, desserts,processed foods, or anything with pesticides,herbicides, fungicides, preservatives, or otherchemicals.

Sugar

I recognize how addictive sweets are. After all, ourgenes were programmed to appreciate those raresweet natural sugars our ancestors discovered onoccasion. Unfortunately, today we are bombarded bysugar everywhere. Sugar products greatly stressyour insulin sensitivity and reinforce an addiction toboth sugar and all simple carbs.

No discussion of sugar would be complete withoutmention of HFCS (high fructose corn syrup).Fructose has long been considered a superiorsweetener to table sugar (sucrose), since it is theprimary sugar in fruit and generates a lower insulinresponse (fructose must be converted into glucosein the liver before it can be utilized in thebloodstream, thus muting both the glucose andinsulin spikes). Unfortunately, the fructose thatsweetens most processed foods and beveragestoday - HFCS - is derived from corn, not fruit. Thisinexpensive and extremely sweet chemicallyprocessed agent is found in the vast majority ofsodas, energy drinks, teas, juices, baked goods,desserts, and snack foods in your grocery store.

It has been well-established that HFCS is evenmore lipogenic (fat-promoting) than glucose, since itis readily converted into either glucose ortriglycerides in the liver. Diets high in HFCS havebeen shown to substantially increase triglyceridelevels, increase risk of obesity (particularly in kids,since their soda consumption is so excessive inrelation to their body weight), and contribute to thedevelopment of serious health problems like type 2

diabetes, Metabolic Syndrome and non-alcoholicfatty liver disease (NAFLD).

Many health-conscious consumers believe thathoney or agave nectar are superior alternatives.Unfortunately, honey has a similar effect on bloodsugar levels as table sugar, while agave has ahigher fructose concentration than even HFCS (andthus prompts undesirable triglyceride production).There’s no free ride here!

Artificial sweeteners are to be strictly avoidedalso, not only due to the health risks of ingestingchemically processed agents, but because they trickthe brain into thinking you have just consumed a verysweet food or drink. As a result, your confusedhormone response system stimulates aninappropriate insulin release, and the “high-low,highlow” cycle begins. Some research suggests thatyour brain will seek even more “replacement”calories in reaction to being tricked with a sweetfood that provides no energy. Supporting this theoryare the ever-increasing obesity rates despitewidespread use of non-caloric artificial sweetenersin beverages and other foods (which, absent anyother variables, should predict a collective decreasein caloric intake and obesity).

All forms of natural and processed sugars andsweeteners have a deleterious effect on your insulinsystem and general health. The less you eatsweeteners of any kind (yes, even the supposedlyhealthy Stevia) the less you will crave them. Trycutting way back on sweets and sodas for even acouple of days and notice how your life improvesimmensely. If you can do away with them, you’ll bewell on your way to eliminating the addiction.

Chapter Summary

1 . Avoid Poisonous Things: Make asincere effort to reject the powerfulmanipulative influence of corporateadvertising pushing you in the directionof poor food choices and culturaltraditions favoring unhealthy meal habits.Processed carbohydrates, includingsugars and products derived from grains(wheat, rice, bread, pasta, cereal, corn,etc.), should be eliminated or strictlymoderated due to their effect on insulinlevels and immune function and theirinferior nutritional value to plants andanimals.

2 . Grains: While grains (and legumes)have been presented as healthy staplefoods for thousands of years ofcivilization, our genes are maladapted toingesting them because they elicit anhigh insulin response compared to thefoods that have sustained human life fortwo million years: vegetables, fruits, nuts,seeds, and animal products. The regularpattern of stimulating high blood insulinlevels from a diet of excessive grain andsugar products leads to difficulty burningstored body fat (hence, lifelong weightgain) and serious long-term healthproblems, including heart disease anddiet-related cancers.

Grains offer minimal nutritional value in

comparison to Primal foods, ironicallymaking grains a leading cause ofnutritional deficiencies across the globe.Objectionable agents in grainscompromise health mildly to severely,depending on your sensitivity. Thephytates in grains can inhibit theabsorption of minerals. Glutens candisturb healthy immune function andpromote inflammation. Lectins can inhibithealthy gastrointestinal function. Wholegrains can have a worse impact onhealth than refined grains in many casesdue to higher levels of theaforementioned agents.

3 . Trans and Partially HydrogenatedFats: These chemically alteredmolecules found in heavily processedfoods are highly toxic to the body and area major contributor to inflammation,accelerated aging, and many cancers.Trans and partially hydrogenated fatspromote rampant oxidation and freeradical damage in the body and disturbthe healthy composition and function ofcell membranes.

4 . Other Foods: Legumes are oftenincorrectly considered vegetables. Whileoffering decent nutrient value, they canstimulate a high insulin response, mayalso contain lectins, and are bestreplaced with Primal foods. Processedfoods and sugar are devoid of nutrition,stimulate excessive insulin, and are the

leading factor in the modern decline ofhuman health.

CHAPTER 6

The Primal Blueprint Exercise Laws

Here’s a Hint: Walk, Lift, and Sprint!

In This Chapter

I detail the rationale and benefits of the threePrimal Blueprint exercise laws: Law #3, MoveFrequently at a Slow Pace; Law #4, Lift HeavyThings; and Law #5, Sprint Once in a While.Following these laws will enable you toapproximate the active lifestyle of Grok anddevelop what I call Primal Fitness. PrimalFitness represents a versatile and diverse setof abilities that allow you to tackle varied activelifestyle or athletic challenges safely andcompetently. In contrast, many pursue narrow,specialized forms of fitness that are minimallyfunctional and often compromise general health(endurance athletes and bodybuilders fall in thiscategory). Following the Primal Blueprintexercise laws will also help delay the agingprocess by preserving lean muscle mass, whichcorrelates with enhanced organ function, aconcept known as organ reserve.

I contrast the benefits of Primal Blueprintexercise with the many drawbacks and healthrisks associated with Conventional Wisdom’sfitness recommendations. Moving frequently ata slow pace is superior to an exhausting routine

of Chronic Cardio. These workouts often lead tosugar cravings that compromise weight-lossefforts as well as hamper immune system andendocrine function. Lifting heavy things involvesbrief, intense sessions (lasting 7 to 60 minutes)that promote optimal hormone secretion andprevent the catabolic effects of prolongedsessions where you leave the gym exhaustedand depleted.

Few things are more Primal than running foryour life once in a while! Short, intense sprints(or other maximum efforts on cardio machines,on a bicycle, or with plyometric drills) triggeroptimal hormone balance, lean muscledevelopment, accelerated fat metabolism, andincredible fitness breakthroughs. I discuss thebest strategic approach for conductingworkouts for each of the three Primal Blueprintlaws, including form pointers for running andcycling and the benefits of going barefoot.Specific workout suggestions for strengthtraining and sprinting are provided online atMarksDailyApple. com.

Those who think they have not time for bodilyexercise will sooner or later have to find timefor illness.

—Lord Edward StanleyThree-time United KingdomPrime Minister (1799-1869)

The movements that dictated how our genes

evolved were simple: squat, crawl, walk, run, jump,climb, hang, carry, throw, push, pull, and more stuffwe probably don’t even have names for! This primal“training program” helped Grok survive the rigors ofa hostile environment, explore new territories, trackand exploit new types of food, build shelters, andbasically become ripped. If we simply emulatedthese movements with lots of low-level work andintermittent bouts of higher-intensity efforts, we’d getmost, if not all, the results we seek. We would havelittle need for the incredible complexity of today’sfitness scene—the outrageous gym equipment,obsessively detailed and regimented trainingprograms, and fancy contraptions, such ascyclometers and GPS units. This stuff, whilepossessing a high “cool” factor, can also lead usastray from the benefits of having a simple, varied,and intuitive approach to exercise. By the way, mostyoung kids will employ many of Grok’s movements(squat, crawl, walk, etc.) when left outside to play in asuitable environment. If your fitness regimenconsisted of simply playing with school kids atrecess, you’d be in super shape!

Unfortunately, commuting, work, digitalentertainment, urban living, and a to-do list a milelong hinder our opportunities to enjoy spontaneousplay and get fit naturally. Furthermore, ConventionalWisdom has brainwashed us to believe that a lean,fit body comes from either lucky genes or following aregimented, physically stressful exercise routine.Accumulate endless hours and miles of vigorousaerobic exercise, hit the strength-training machines

religiously for several hours a week—oh, and countevery calorie that enters your mouth—and you, too,can look like a magazine cover model! It’s nowonder that many well-meaning enthusiasts havebecome either exhausted or totally turned off togetting fit. Millions more endure with flawedapproaches that leave them disappointed anddiscouraged when they fall far short of their ultimatepeak performance potential and ideal bodycomposition.

A healthy, fun, successful exercise program is assimple as moving around frequently at a slow pace,lifting heavy things regularly, and sprinting once in awhile. At the bare minimum, you can get healthy andfit on two hours a week of walking around, one mini-strength workout a week lasting less than 10minutes, one complete strength workout a weeklasting less than 30 minutes, and a sprint sessionevery 7 to 10 days with perhaps 10 minutes of hardwork (bookended by sufficient warmup andcooldown).

Primal Fitness Pyramid

for functional, diverse athletic ability, and alean, proportioned physique

Exercising according to the three PrimalBlueprint laws will optimize gene expressionand promote Primal Fitness.

• Law #3: Move Frequently at a SlowPace strengthens the cardiovascular andimmune systems, promotes efficient fatmetabolism and gives you a strong baseto handle more intense workouts.

• Law: #4: Lift Heavy Things stimulateslean muscle development, improvesorgan reserve, accelerates fat loss, and

increases energy.• Law #5: Sprint Once in a While

stimulates the production of HGH andtestosterone, which help improve overallfitness and delay the aging process -without the burnout risk of excessiveprolonged workouts.

The Conventional Wisdom approach to fitnessis clearly not working! Stress is excessive,weight loss goals are compromised, and manyare misguided to pursue narrow fitness goalsthat are unhealthy.

• Avoid Chronic Cardio (frequentmedium-to-high intensity sustainedworkouts)

• Avoid Chronic Strength Training(frequent and/or prolonged sub-maximallifting sessions ending in exhaustion)

• Avoid Regimented Schedules(instead, allow for spontaneous, intuitivevariation in type, difficulty and frequencyof workouts)

That’s less than three hours out of the 168 at ourdisposal each week. You don’t need to invest in agym membership or fancy equipment. You don’thave to thrust yourself into uncomfortable situations,like an ear-splitting aerobics class with a bunch ofhard bodies. You don’t have to devote huge chunksof time to drive to the proper venue at the appointedtime, change into the appropriate gear, learncomplex techniques, and endure the fatigue and

exhaustion that so many have suffered whenfollowing Conventional Wisdom’s recommendationto adopt a consistent and unnecessarily complexexercise program. You don’t even have to beconsistent; in fact it’s better if you are inconsistentwith your workout routine. Heck, the old saying “Allyou need is a pair of shoes” doesn’t even apply—you don’t even need shoes! (See my sidebar “HappyFeet” later in the chapter.)

It’s clear that there are many folks on the sidelinesintimidated by the daunting “all or nothing” mentalityof Conventional Wisdom’s fitness movement. I’llassert that a 10-minute workout is not onlyworthwhile but can be a centerpiece of your weight-loss and peak performance efforts. Furthermore,slowing down the pace of your cardio will get yourfitter, faster, and healthier, and I’ll explain why ingreat detail in this chapter.

“Pursue challenges that turn you on instead ofworrying about what the magazines say is the

“best” workout or the marketing hype thatglorifies extreme events.”

I’ll also assert that you can take the PrimalBlueprint exercise laws all the way to the top. If youare a devoted gym rat looking to get ripped, if youdream of auditioning for a swimsuit ad, or if you arecompeting at the elite level in team or individualsports (yep, including endurance sports), acomparatively minimal time commitment of thePrimal Blueprint approach can produce vastlysuperior results (and decreased risk of injuries andburnout) to a traditional approach of frequent,

prolonged strenuous workouts.For example, an optimal exercise week for a very

devoted exerciser could include a two-hour hike,another easy cardio session of one hour, two full-body strength-training sessions lasting between 30and 60 minutes each, another lasting just tenminutes, a sprint session with about 10 total minutesof maximum effort, and a hard “play” day (e.g., apickup soccer, basketball, or Ultimate game). Thisstill only totals about seven hours of exercise. If youare currently racking up a dozen or more hours ofChronic Cardio each week, or hitting the gym mostevery day for prolonged strength-training sessionsisolating specific muscle groups, I encourage you toreframe your perspective from “more is better” to“intense is better.” If you find yourself bouncing off thewalls with extra energy because your new Primalschedule is “too easy,” make your hard workoutseven harder…not longer or more frequent.Remember, the goal is to trigger optimal geneexpression, not fill in all the blanks of your log book.

For those interested in the effects of Primalexercise on weight loss, we must start with thecritical assumption that you are eating Primally (aswe’ve discussed at length, any potential weight-management benefits of working out are significantlycompromised with a high-carb, high-insulin diet).Also understand that low level cardio sessions alonedo not raise your metabolic rate significantly enoughto stimulate significant fat reduction. However, lowlevel cardio workouts greatly enhance your ability tometabolize fat—both during exercise and at rest.Meanwhile, brief, intense strength and sprintsessions elevate body temperature and stimulate an

increase in your metabolic rate, not only during theworkout but for many hours afterward.

Put everything together and you have a formula forsuccessful long-term weight management: eatingPrimally and moving frequently at a slow pace(optimizing your fat-burning system) and lifting heavythings and running really fast occasionally(stimulating lean muscle development andincreasing metabolic rate). This “round-the-clock”concept of reprogramming genes (through Primaldiet and exercise habits) for optimal expression isthe true secret to natural, effortless, long-term weightloss and/or weight management. The story stands insharp contrast to Conventional Wisdom’s “caloriesin, calories out” model where you hope the 500calories burned during your 50-minute step aerobicsclass will somehow lead to weight loss. (Recall that adepleted Kelly Korg inhaled double that on her quickvisit to Jamba Juice!)

Primal Fitness

With a balanced regimen patterned after Grok anddesigned to promote optimal gene expression, youwill develop what I call Primal Fitness. This meansyou have a broad range of skills and attributes(strength, power, speed, endurance) that allow you todo pretty much whatever you want (or, in Grok’scase, survive the various challenges of primal life)with a substantial degree of competence andminimal risk of injury.

If the urge struck, you could complete a half-marathon or triathlon successfully on very little addedspecific training. On your summer vacation at thelake, you could grab a water ski rope and enjoy afew exhilarating pulls—and still be able to getdressed the next morning. During the holidays, youcould hold your own with the younger generation at afamily basketball, soccer, or Ultimate game. If asudden snowstorm hit, you could fervently shovel apath through two feet of white stuff with a smile onyour face—instead of a stabbing pain in your back.

Primal Fitness means you possess theunmistakable physique of an athlete, but it’s hard totell which sport! Contrast this with the Michelin Man-armed, Gumby-legged bodybuilders, the emaciatedendurance athletes, or, worse yet, the droves ofexercisers with flawed regimens—combined withflawed diets—who faithfully put in the hours butnevertheless fail to pare down excess body fat.While the Primal Fitness descriptions of havingbroad athletic ability and an impressive physiquesound reasonable, they are effectively out of reach

for many devoted exercisers because of poordietary habits that hamper fat reduction efforts, poorworkout choices that lead to lingering fatigue andglaring muscle imbalances, or extreme performancegoals that produce one-dimensional fitness.

Speaking of one-dimensional, during my days asa marathoner, I would occasionally shock myself athow grossly unfit I was for anything besides running. Iwouldn’t even play ball sports or side-to-side sports,for fear of injury. If I did so much as hoist a dozensandbags into place to prevent flooding in mydriveway, I’d get a backache that would compromisemy training the next day. MarksDailyApple.com hasextensive commentary about how pursuingspecialized athletic goals is inherently destructive toyour health. We are focusing on something entirelydifferent here with Primal Fitness. Perhaps of mostinterest is the improvement in body composition youcan enjoy with the combination of Primal Blueprinteating and exercise. By breaking free from the cycleof carbs fueling stressful, carb-burning ChronicCardio workouts, you can easily get into the idealbody fat percentage range of 8 to 15 percent formen and 12 to 20 percent for women. This is true nomatter who you are or how plump your family tree is.

For women, a Primal Fitness program will toneyour entire body—not just lower body fat levels butalso give you some Linda Hamilton-in-Terminator 2-style definition in your arms, legs, and core. Whilemany female exercisers are concerned exclusivelywith weight management and not inclined towardcompetitive athletic endeavors, you may surpriseyourself—and gain some street cred with theneighborhood kids—when you display your aptitude

on the soccer field or in a footrace. When youexpand your horizons beyond “jogging at a strenuouspace for five songs on my iPod,” your body will beginto show the effects all over, most notably bycorrecting the common trouble spots of excess butt,hip, thigh, and abdominal fat.

For the competitor, you can expect to branch outbeyond your bread-and-butter skills to become amore complete athlete. Those who rely on bulk tohoist mucho plates or post up under the basket willbecome leaner and improve their power-to-weightratio (how strong you are in relation to your bodyweight). This translates into more pull-ups, a highervertical leap, and more quickness on your first step.Those who tend to be slight of frame and lacking inpower will add a bit more muscle and improve purestrength and explosiveness, expanding theirrepertoire not only to outlast the competition but toout-power them.

Power-to-weight ratio is a critical Primal Fitnessbenchmark because it has a strong functionalcomponent. Bruce Lee, a skinny dude, was byreasonable definition more powerful than HulkHogan because of having a superior power-to-weight ratio. Bruce possessed incredible strength,power, and movement mastery, as well as theendurance to apply that strength and power toexecute his martial arts moves long enough toexhaust his opponent. By contrast, a bodybuilder canflex for 30 seconds onstage and then has to recoverfrom dehydration for a week (just kidding…sort of).An endurance runner can bust out a 20-miler and behome in time for brunch, but might walk stiff for aweek after a pickup basketball game.

American Brian Clay, 2008 Olympic decathlongold medalist, is the quintessential Primal athlete. Atfive feet eleven inches and 180 pounds, Clay issmaller than many of his competitors but is capableof a stunning versatility of athletic performances.While his physique is certainly impressive and looksgreat on the beach, it is not overly bulky nor overlydefined like the vein-popping magazine coverdudes. However, Clay can sprint, run hurdles, longand high jump, pole vault, and throw suchimplements as shot, discus, and javelin at veryrespectable levels when each is consideredindividually. Decathletes complete five events on dayone and five more on day two, a schedule requiringtremendous endurance on top of the strength, power,and speed demanded for the various events. In theSPARQ (speed, power, agility, reaction, andquickness) test commonly used to evaluate NFLprospects, Clay achieved a phenomenal score of130. In comparison, Reggie Bush, a remarkablephysical specimen who won the Heisman Trophy forUSC and became a running back for the NewOrleans Saints, scored a 93.

Others point to the diverse athletic demands ofboxing as fodder for the greatest all-around athletedistinction. Basketball stars, such as Kobe Bryantand LeBron James, blend an incredible array ofskills—speed and endurance, strength andquickness—to perform seemingly superhuman feats.(Ever try a 360-degree slam dunk—even on a lowbasket? It ain’t easy!) CrossFit.com, a popularexercise Web site, idealizes the ultimate athlete as acombination gymnast, power lifter, and sprinter. Forthe last word, I’ll echo the Primal Blueprint

philosophy about dietary habits. The ideal body thatyou build comes down to personal preference withinthe broad guidelines of the Primal Blueprint. Do theexercises that turn you on the most—in your mind,your heart, and your genes!

Regarding the specific workout plan to reach yourPrimal Fitness goals, your exercise program shouldbe like your eating style: intuitive and free ofexcessive struggle or regimentation. There, I havejust saved you hundreds of dollars in personaltraining fees, magazine subscriptions, and bookpurchases that add unnecessary layers of complexityand confusion to your quest for fitness. Instead offollowing a strict schedule, you should make sureyour workout decisions align with your energy andmotivation levels. Sprint once in a while when youare super motivated and energized. Take a walkaround the block or hike up to the radio tower onSunday morning if you feel the urge, or stay homeand read the newspaper in bed if you are draggingand just don’t feel like working out.

An intuitive approach might feel uncomfortable ifyou are under the influence of flawed ConventionalWisdom that values consistency, gadgetry, andjudging your fitness progress by the obsessivetracking of quantifiable data such as miles covered,calories burned, reps completed, time in target heartrate zone, or placing in the race. Grok knew nothingof this superficial silliness. His motivation to exercisewas completely pure: to acquire his basic needs offood and shelter or to satisfy the innate humandesire for adventure, competition, and play and forexploring the boundaries of the human spirit,regardless of what measured results came of it. I

urge you to determine the success of your fitnessprogram by how much fun you are having! Pursuechallenges that turn you on instead of worrying aboutwhat the magazines say is the best workout or aboutthe marketing hype that glorifies extreme events,such as the marathon or ironman triathlon, as theultimate athletic accomplishment.

“Instead of following a strict schedule, youshould make sure your workout decisions alignwith your energy and motivation levels. Sprintonce in a while when you are super motivatedand energized…or stay home and read the

newspaper in bed if you are dragging and youjust don’t feel like working out.”

Organ Reserve: The Key to Longevity

If you fall somewhere short of fitness freak on thecontinuum, keep in mind that the benefits of asensible exercise program extend far beyondcompetitive success and looking good. The morelean muscle you maintain throughout life, the betteryour organs will function (up to a point of diminishingreturns; e.g., a bodybuilder has heaps of excessmuscle that serve little or no functional purpose andrequires a lot of caloric energy to sustain). Optimalorgan function correlates with maximum longevityand excellent health. Organs, like muscles, adhere tothe “use it or lose it” natural law. When you hit thedeck for 50 push-ups, the conscious decision toengage these muscles in a work effort calls yourheart, lungs, liver, adrenals, and other organs intoaction. Blood chemistry changes as you burnglycogen and fat, process oxygen, and producemetabolic by-products (e.g., lactic acid) at anaccelerated rate. You are asking your organs tokeep up with your active lifestyle, in the processstrengthening them to better withstand the demandsof daily life and the natural aging process.

In contrast, when your activity diminishes, as in theclassic paradigm of aging, you send signals tellingyour muscles and organs to atrophy. Their functiondecreases because they are given no reason toremain at 100 percent efficiency. An unfit person haslower bone-density, less lung capacity (the quantityof air you can exchange on each breath) and strokevolume (the amount of blood your heart pumps witheach beat) than a fit person. The aging process—at

least in America—should really be called the“process of physical decline largely due to inactivity.”

Because all of your organs and body systemswork synergistically, you are vulnerable to the oftenfatal effects of your weakest link. For example, anunfit accident victim or a surgery patient who loses alot of blood and has a heart operating at only 45percent of potential capacity will often fare differentlythan a fit person with superior heart function sufferingthe same trauma. Bones break more easily amongthe unfit. Pneumonia is a common cause of deathamong the elderly often due to the inability of theirweakened lungs to help clear the germ-laden mucuseffectively through coughing.

Primal Blueprint Law #3: MoveFrequently at a Slow Pace

“The aging process should really be called the“process of physical decline largely due to

inactivity.”

While you can benefit from low-intensity aerobicexercise almost indefinitely (e.g., hiking the PacificCrest Trail or Appalachian Trail all summer is prettydarn good for your overall health), you can obtainoutstanding health and fitness benefits by engagingin a moderate amount of low-intensity aerobicmovement (hike, walk briskly, cycle gently—or jog ifyou are really fit). Everyone should shoot for a bareminimum of two hours of low-intensity aerobicmovement per week. Obviously, Grok did muchmore than this and ideally we would, too. I’d considerthree to five hours per week an optimal range formost people with busy lives. If you can manage asingle long hike on the weekend and a few shortwalks or cardio machine sessions during the week,you will dramatically reduce your risk of heartdisease (in comparison to being sedentary), supportoptimal metabolism, better control your weight, and,in conjunction with the other two types of workouts,achieve Primal Fitness.

Remember that these recommendations areaverages. I will occasionally go for extended periodsof time (for instance, when I travel for business orpleasure) doing much less exercise than normal. Isuffer no ill effects, experience no change in bodycomposition, and invariably pick up right where I left

off when I resume normal training. At other times,when the stars align and I have the free time, I’llbenefit greatly from doing vastly more than therecommended average (e.g., when going on abackpacking trip or another active vacation).

My definition of low intensity is working at 55 to 75percent of maximum heart rate (I will discuss in detailjust what this means shortly). With this casualaerobic exercise, your heart and other energysystems work a little harder to handle the extra fueland oxygen delivery demands, but not so much thatyou are overstressed. The specific biochemicalsignals created by this low-level aerobic activityproduce numerous health and fitness benefits: Improved Fat Metabolism: Low-level aerobicexercise trains your body to efficiently utilize freefatty acids for fuel, a benefit that is realized 24 hoursa day, with a higher metabolic rate and a preferencefor fat over glucose (provided you follow the PrimalBlueprint low insulin-producing diet). Low-levelaerobic exercise has also been shown to helpbalance blood sugar levels and regulate appetite. Improved Cardiovascular Function: Aerobicexercise increases your capillary network (bloodvessels that supply the muscle cells with fuel andoxygen), muscle mitochondria, and stroke volume ofyour heart (more blood pumped with each beat) andalso improves oxygen delivery by your lungs. Improved Musculoskeletal System: Aerobicexercise strengthens your bones, joints, and

connective tissue so you can absorb increasingstress loads without breaking down. This is critical toyour ability to perform and recover from theoccasional intense work- outs that are a keycomponent of the Primal Blueprint program. Stronger Immune System: Aerobic exerciseenhances immune function by stimulating beneficialhormone flow and building a more efficientcirculatory system. Increased Energy: Low-level aerobic exerciseleaves you energized and refreshed, rather thanslightly fatigued and depleted from more intenseworkouts.

Zoning: “In” and “Out”

My discussion about Law #3 repeatedlyreferences the optimal low-level exercise zone of 55to 75 percent of maximum heart rate. Fifty-fivepercent of maximum reflects the bare minimumexertion level to legitimately consider your effort“exercise.” An unfit person can reach this walking tothe mailbox. If you aren’t familiar with heart ratetraining, you may be surprised to discover just howeasy even the upper limit of 75 percent of maximumheart rate is. At this pace, you break a light tomoderate sweat, can easily converse without gettingshort of breath, and finish feeling refreshed andenergized instead of slightly fatigued and hungry, asyou might after more strenuous workouts.

“Walking is the best possible exercise.Habituate yourself to walk very far.

—Thomas Jefferson”

The increasingly popular (and affordable—anexcellent model can now be had for about $70)wireless heart rate monitors can help you accuratelydetermine your exercising heart rate to ensure youstay in optimal range. While I won’t say monitoringyour heart rate is mandatory, this is one area wheretechnology can play a valuable role, especially toensure the success of your low-level workouts. Evenfor experienced athletes, it’s quite easy to exceed75 percent (and thereby sabotage the benefits ofyour session) because perceived exertion at that

level is so minimal.The most accurate way to determine your

maximum heart rate (and thus calculate your numericranges for your 55 to 75 percent exercise zone) iswith a maximum heart rate test. No fancy laboratorywires needed; you simply warm up, exercise all-outfor a couple of minutes and then sprint the last 15seconds and note your heart rate (or have someonenote it for you if you become cross-eyed…orhorizontal!). All kidding aside, conducting a maxheart rate test requires full medical clearance fromyour physician and is best done under supervisionfrom a fitness professional. The next best option is touse these formulas to generate an accurate estimatefor the vast majority of the population:

• 220 - age = estimated maximum heart ratefor males

• 226 - age = estimated maximum heart ratefor females

For example, Ken Korg at 40 would have anestimated max of 180 beats per minute (220-age40). His low-level aerobic workouts should thus beconducted in a heart rate range of 99 beats perminute (180 max × 55 percent) to 135 beats perminute (180 max × 75 percent). The “Primal FitnessHeart Rate Zones” sidebar will help you understandthe perceived exertion equivalents to various heartrate zones, as well as the metabolic effects ofworking out at these intensities. The workoutdescriptions in each zone based on fitness level arepurposefully vague and are meant just as a roughguideline.

Heart rate training individualizes your experienceto ensure you get an optimal workout, particularlywhen you consider the benefits of staying under 75percent versus the drawbacks of exceeding 75percent routinely. This critical “individual” element—one that can make or break your entire exerciseprogram—has long been ignored by group classinstructors, Team in Training coaches, and othersocial or competitive workout groups. Generallyspeaking, asking a class or group of workoutpartners to keep pace together is a recipe for failure,for all but the fittest members of the group. Sure, thecamaraderie aspect is motivating and enjoyable, butthose with inferior conditioning will becomeoverstressed. There are many ways to still achieve abeneficial group workout (i.e., with each personstaying in the optimal heart rate zone) withexercisers of disparate fitness levels, includingsomething as simple as having the faster athletesloop back time and again to retrieve slowermembers of the group.

The Primal Fitness Heart Rate Zones

20 to 30 percent of maximum: resting heartrate for the extremely fit athlete. Athleteshave a higher stroke volume (more bloodpumped per beat) than an unfit person. In mymarathon days, my resting heart rate was 38beats per minute. So much for astronaut BuzzAldrin’s quote about not doing exercisebecause “the heart only has so many beats andI don’t want to waste any!” The finite capacity ofthe heart is literally true, but a fit person will save

about 72,000 beats a day, 26 million over ayear, and a couple of billion over a lifetime.40 to 50 percent of maximum: resting heartrate for the unfit person. The average restingheart rate for adults is 72 beats per minute.Smokers and completely sedentary folks canhave resting heart rates that exceed 100 beatsper minute. (Lance Armstrong can ride in thepack at 25 mph during the Tour de France atabout this rate!)55 percent of maximum: lower limit of zonefor Law #3, Move Frequently at a SlowPace. This is the minimum heart rate for anactivity to be considered a workout. Energysource: primarily fat. Fit person: slow tomedium hike, slow bike ride, very easy to easycardio machine. Unfit to moderately fit person:casual walk around the block.75 percent of maximum: upper limit of zonefor Law #3, Move Frequently at a SlowPace. This is the optimum heart rate formaximum aerobic benefits to occur withminimal stress response or glucosemetabolism. Energy source: still primarily fat.Fit person: vigorous hilly hike, moderately hillybike ride, medium-intensity cardio machine,medium intensity group gym workout, or slow tomedium jog. Unfit to moderately fit person:slow to medium hike, minimal to moderately hillybike ride at slow pace, easy to medium intensitycardio machine, easy to medium intensity gymworkout, or very slow jog.80 percent of maximum: upper limit of zone

for Law #3, Move Frequently at a Slow Pace—for accomplished endurance athletes.With an excellent aerobic base present, 80%workouts will still rely primarily on fatmetabolism with minimal stress response.85 to 90 percent of maximum: ChronicCardio “no-man’s-land.” These workoutsstimulate anaerobic metabolism with glucoseas the preferred fuel, lactate accumulation in thebloodstream (waste product from insufficientoxygen that causes the familiar “burn” andpostexercise soreness), and excessive cortisolproduction. Energy source: primarily glucoseFit person: brisk pace or hilly bike ride,vigorous cardio machine or group gym workout,brisk paced runUnfit person: vigorous hilly hike, medium speedor moderately hilly bike ride, medium tovigorous intensity cardio machine, medium tovigorous intensity group gym workout, or slow tomedium jog. Intensity too high to be consideredaerobic but too low (or too lengthy in duration) tobe considered an effective sprint session.Occasional sustained workouts in this “racepace” zone can produce outstanding fitnessbenefits; damage occurs when these cardioworkouts are conducted too frequently (i.e.Chronic Cardio). continuedThe Primal Fitness Heart Rate Zones(continued)90 to 100 percent of maximum: high-intensity zone for Law #5, Sprint Once in aWhile. This is the optimal zone for occasional

brief, all-out efforts. These workouts buildmuscle, support enhanced organ function,accelerate metabolism, and delay aging via the“use it or lose it” principle.Energy source: glucose (for sprints over 30seconds), lactate (8-30 seconds), or Adenosinetriphosphate (“ATP”; for efforts under 8seconds). Cortisol is released briefly in line withthe genetic fight-or-flight response.

A Case Against Cardio

“ Chronic Cardio—a program I followed fornearly 20 years as a marathoner and later asan ironman triathlete—is bad for your health,

period.”

In contrast to the comprehensive benefits of afrequent, comfortably paced exercise, getting moreserious about working out can really mess you up ifyou have a flawed approach. Chronic Cardio atheart rates above 75 percent and up to 95 percent ofmaximum places excessive stress on your body towhich you are not genetically adapted. I’d estimatethat the vast majority of folks you see working out oncardio machines, jogging through the neighborhood,or keeping pace in the group class are exceeding75 percent (often by a wide margin) for the durationof nearly every session.

While an aerobic workout at the typical intensity of75 to 95 percent might not feel terribly difficult at thetime, a sustained pattern of Chronic Cardio can leadto numerous problems with metabolism, stressmanagement, immune function, and general health.As exercise intensity increases, your preferred fuelchoice shifts from primarily fat at intensities below75 percent (fat burns well in the presence of oxygen,and supplies are abundant—even in the skinniestmarathoners!) to an ever-increasing percentage ofglucose (quicker and easier to burn when oxygen islacking due to your quickening pace).

A routine of Chronic Cardio requires largeamounts of dietary carbohydrates each day to

support it. While the risks of excess fat storage andhyperinsulinemia (overproduction of insulin) aremoderated somewhat by a heavy exercise schedule,they are still significant because of your altereddietary habits throughout the day. When muscles aredepleted of glycogen (remember, stored glycogen isconverted back into glucose for exercise fuel), yourbrain sends a powerful signal to replenish with quick-energy carbohydrate foods. Our brains have atendency to tell us to overcompensate by eating alittle too much. This is a genetically programmedsurvival adaptation against starvation risk, handeddown to us from Grok. If you are looking to reducebody fat primarily through vigorous cardiovascularexercise (as Conventional Wisdom promises), youare quite likely to fail unless you slow down yourpace and alter your diet to limit your carb intake.

Besides the weight-loss challenges, ChronicCardio increases the production of cortisol (in all butthe most genetically gifted endurance athletes),which breaks down muscle tissue and suppressesproduction of key anabolic hormones, such astestosterone and human growth hormone. Thishormonal imbalance caused by overexercisingcontributes to fatigue, burnout, immune suppression,loss of bone density, and undesirable changes in fatmetabolism. Furthermore, the stress of ChronicCardio increases systemic inflammation (a strongcontributing factor to heart disease, cancer, andnearly all other health problems) and increasesoxidative damage (via free radical production) by afactor of 10 to 20 times normal. This can lead toacceleration of the aging process. It’s ironic thatmany in their 40s and 50s start engaging in

marathon or triathlon training in hopes of improvinghealth and delaying the aging process, when, quiteoften, it has the exact opposite effect.

Why Run When You Can Grok?

For those heavily indoctrinated into theConventional Wisdom that Chronic Cardio is thepath to health, fitness, and weight control, consideragain the premise of the Primal Blueprint. BecauseGrok was a lean, strong, extremely active dude, heprobably was capable of running long distances,similar to today’s gung-ho endurance athletes, but hemost likely very rarely decided to do so. When theconcept of organized hunting came along, it appearsthat Grok relied more on superior tracking ability(using his highly evolved brain) and walking or slowjogging (using his superior fat-burning system),rather than literally chasing down his prey. In fact,squandering valuable energy reserves (andincreasing glucose metabolism by a factor of 10) byrunning hard for long periods of time would havehastened his demise. Imagine Grok chasing somegame animal all-out for a few hours and—oops—notsucceeding in killing it. He’s spent an incredibleamount of energy yet now has no food to replace thatenergy. He has suddenly become some otheranimal’s prey because he is physically exhausted.

A 2007 Taiwanese study published in the BritishJournal of Sports Medicine revealed that a singleintense sustained workout (working at 85 percent ofmaximum effort for at least 30 minutes) disruptedimmune system function, destroyed some whiteblood cells, and triggered whole body inflammationfor up to 72 hours. In contrast, there are literallyhundreds of scientific studies confirming the benefitsof conducting occasional short-duration, intense

workouts (such as interval workouts—spacing workefforts by a particular rest interval). Intervals andsprints quickly and time-efficiently improve keyperformance factors including VO2 Max (howefficiently you process oxygen during peak exerciseeffort), competitive performance, and bodycomposition.

I cannot emphasize strongly enough theimportance of slowing down the pace of your cardioworkouts to improve your health and fitness. (Notethat I’m speaking to the vast numbers of fitnessenthusiasts in the gyms and on the roads whogenerally take their pace to “slightly uncomfortable”in the name of pursuing Conventional Wisdom’sdefinition of “getting a workout.”) If you already like totake your time and smell the flowers on your walks,hikes, and bike rides, congratulations! Just getready to add a few sprint workouts into the mix.That’s where huge benefits will accrue for littleinvestment. As I will detail shortly, slowing down (andadding workouts from Laws #4 and #5) will not onlyimprove health but will lead to outstanding fitnessbreakthroughs.

“You have to stay in shape. Mygrandmother, she started walking fivemiles a day when she was 60. She’s 97today and we don’t know where the hellshe is.

—Ellen DeGeneres ”

I am fully aware of the many loud and passionate

voices extolling the psychological and lifestyle virtuesof devoted endurance training and agree thatpushing and challenging your body with inspiringcompetitive goals supports mental, emotional, andalso physical health (albeit with the significantcaveats already discussed). An exercisephysiologist friend of mine countered my “caseagainst cardio” position recently by reminding methat Hawaii Ironman finishers are vastly healthierthan the average population. While true, let us notforget, in the words of Jay Leno, the “average” weare dealing with: “Today there are more overweightpeople in America than average-weight people. Sooverweight people are now average. Which meansyou’ve met your New Year’s resolution.”

Furthermore, I’ll assert that an old has-been likemyself (goals: eat Primally, with no processed carbs;visit the gym several days a week, for sessions ofwidely varied difficulty; and hang with teenagers fortwo hours of Ultimate on weekends) possesses farsuperior health and Primal Fitness to the lean,ripped (but often emaciated), super “fit” physicalspecimens that strut in their Speedos down the maindrag of Kailua-Kona, Hawaii, every October duringIronman week. Yes, they can all drop me like a shotin a long-distance swim, cycling, or running race (itmighta been a different story back in the day), buttheir endurance superiority comes at great cost.Collectively, they tend to suffer from recurring fatigueand adrenal burnout, frequent overuse injuries, too-common minor illnesses from suppressed immunefunction (I get a cold maybe once every five years; afair number of ironman triathletes probably get fiveevery year), and, last but certainly not least, high

overall life stress factor scores—something oftentouted as the number one heart attack risk factor.

Having spent many years immersed in the type Acommunity of driven fitness enthusiasts andcompetitive endurance athletes, I am aware thatmany heads will nod in agreement with my message—and then turn around and plug along with theirfamiliar exhausting training regimens. If seriousendurance exercise is a centerpiece of your life, Idon’t wish to deprive you of your passion. That’sright, go ahead and hammer that three-hour groupride or that 15-mile trail run with the big boys or biggirls once in a while. If you follow my plan, you’llcertainly be fit enough to do it occasionally. Justdon’t do it every weekend, or even every otherweekend. Going long and hard once in a while (thespecifics are quantified by your fitness level)produces far superior fitness benefits and eliminatesthe risk factors of repeating highly stressful workoutstoo frequently.

If the New York City Marathon or Hawaii Ironmanis calling your name, enjoy the process as a twice-in-a-lifetime experience. That’s right—the first one is tosay you finished, and the second one is to improveyour previous time! The droves of folks with framedrace numbers commemorating a dozen consecutivefinishes of their signature event have in manyrespects achieved their superficial prizes at theexpense of their health. Doing a marathon or anironman triathlon won’t kill you, but continuing tofollow a stressful, regimented training program forthe six months afterward—or doing dozens ofextreme events over the years—will likely createsignificant to extreme stress-related damage in your

body. Don’t be afraid to rest completely for threedays after your big weekend hammer session, takean entire calendar year away from your competitiveschedule, or simply step away from the culturalpressure to prove your athletic worth with measuredresults—in favor of more esoteric fitness goals. Thisis what Primal Fitness is all about.

“If you start to feel good during amarathon, don’t worry, that will pass.—Don Kardong, U.S. Olympic marathoner and author ”

Chronic Cardio Drawbacks - PocketReference

A consistent schedule of frequent medium-to-high-intensity (75% of maximum or higher)sustained workouts can overstress the bodyand lead to these negative consequences:Hormones: Chronic Cardio raises cortisol andlowers testosterone and growth hormone. Thishormonal imbalance compromises optimal fatburning, muscle development, energy levels,and sex drive. Burnout is a commonconsequence of pursuing the “runner’s high” toofrequently.Injuries: Recurring muscle fatigue, repetitiveimpact, restrictive footwear, and inflammationarise from excessive catabolic hormonesreleased in response to Chronic Cardio. Thistraumatizes joints and connective tissue,increasing risk of injury.

Metabolism: Burning more sugar (at above 75percent of maximum heart rate) drives eatingmore sugar drives producing more insulindrives storing more fat.Stress: Excessive oxidation and triggering ofthe fight-or-flight response compromise theimmune system and accelerate aging anddisease risk.Use It or Lose It: Chronic Cardiocompromises development of power, speed,strength, and lean mass and leads to muscleimbalances and inflexibility. Total fitness issacrificed in favor of narrow, minimallyfunctional aerobic endurance.

“But This Feels Too Easy!”

Granted, those with competitive endurance goalsmay not be satisfied to putter along exclusively at aslow pace and think they can take down thecompetition with that approach. The most directperformance benefits occur from the intenseworkouts that approximate the challenge of yourcompetitive goals. However, whether you are acasual fitness enthusiast or a professional athlete,you must establish a strong base of low-levelaerobic conditioning before you can introduce morestressful, higher-intensity workouts. With a strongaerobic conditioning base in place, you then havethe ability to absorb and benefit from the occasionalintense workouts that lead directly to competitivesuccess—if you’ve chosen such goals. The tertiarybenefits of low-level work (better balance, strongpostural muscles, increased mitochondriadevelopment and capillary profusion, andstrengthening of bones, tendons, and ligaments toprevent injury) might not be as readily apparent asthe direct competitive application of beating yourpersonal record at a time trial, but one cannothappen without the other.

This concept of base first, then intensity has beenproven successful by the training regimens of theworld’s greatest endurance athletes of the last 50years, beginning with the pioneering work of NewZealand running coach Arthur Lydiard. Lydiard’sprize students, including 1960 and 1964 Olympictrack gold medalist Peter Snell (today one of theworld’s leading exercise physiologists, in Dallas,

Texas), showed that long-duration, low-intensitytraining, coupled with intense interval training andadequate rest (rest was another far-out concept forthe ’60s), could lead directly to Olympic gold medalsand world records at races as short as 800 meters(which lasts less than two minutes).

When I completed my career as an elitemarathoner and triathlete and transitioned into acareer as a personal trainer, my training regimenshifted dramatically. I was still out there moving forseveral hours a day, but I went from banging mybrains out with super fit training partners to dawdlingalong with a succession of clients on my dailycalendar. Unlike many of today’s fitness trainers whostand there and count reps, I got outside with my unfitto moderately fit clients and did their workouts withthem. Bike rides that I previously hammered at 20+mph for hours were now conducted at 13 mph (itseemed like any slower and we’d tip over!). Thelong, hard trail runs of my marathon days werereplaced with easy jogs where my heart rate barelyexceeded 100 beats per minute (only 50 percent ofmy max). With a young family and a career filling mydays, I rarely had time to do my own specificworkouts. I made the most of these opportunities byconducting extremely intense interval sessions onceor twice a week—on cardio equipment or with a fewquick laps around the track. Usually these sessionslasted around 20 minutes—until my next client camestrolling in!

When I jumped into the occasional long or ultra-distance endurance race, the results were shockingto me. My “by chance” regimen of very, very slowworkouts coupled with occasional very short, intense

workouts allowed me to place among the topcompetitors in the world in my age group and veryclose to the standards set by top professionals ofthat era! Indeed, the Primal Blueprint parametersliterally took shape in my mind as I blew by my rivals(who were putting in big Chronic Cardio miles, justlike I used to) at races despite what most expertsand prevailing Conventional Wisdom would deemridiculously inadequate preparation.

Mike Pigg and Mark Allen, world championprofessional triathletes who dominated the sport inthe late ’80s and early ’90s, both claimed theircareers were elevated to the next level—andextended by several years—when they moderatedtheir training pace to stay below an individuallydetermined maximum aerobic heart rate with greatdiscipline. Guided by applied kinesiologist andendurance training pioneer Dr. Phil Maffetone, theywere able to improve their aerobic conditioning ineach discipline (swimming, biking, and running) bytraining at a sensible, comfortable pace thatrepresented about 80 percent of their maximumheart rate. (I advocate an upper limit of 75 percentfor all but the most highly trained enduranceathletes.)

By limiting the majority of their efforts to theaerobic zone, they could exercise for long hourswithout breaking down or succumbing to the fatiguethat is so common among elite triathletes. At theirpeak, Pigg or Allen could maintain a running speedof better than six minutes per mile for a half-hour orcycle at 25 mph for hours on end with apredominantly aerobic, fat-burning metabolism. Incontrast, a lesser-trained individual training side by

side would quickly become depleted and exhausteddue to the relatively intense pace of the session.When it came time to race, Pigg and Allen coulddispose of the competition because their aerobicefficiency allowed them to maintain an unmatchedall-out race pace. It follows that if running a six-minute mile is “easy” for a superior enduranceathlete, he or she has more room to escalate paceuntil reaching maximum effort than an athlete whostruggles at a pace of six-minutes per mile.

Primal Blueprint Law #4: Lift HeavyThings

The popular Conventional Wisdom concept offollowing a strength-training routine that involvesrepeating the same workout several days a week isflawed. Your body thrives on intuitive, spontaneous,and fluctuating workout habits—not ego-drivenregimentation organized around an arbitrary timeperiod of seven days that has no special relevanceto your fitness progress. In asking, “What would Grokdo?” (that is, what is best for your genes), you’llrealize that intermittent workouts that continually varyin type and intensity level will bring the best results.Some researchers refer to this as shocking orsurprising the muscles, so they don’t get used todoing the same things over and over. Others havecalled it muscle confusion. Remember, it’s thesignals created when your muscles are challengedbeyond what they are used to that prompt genes tomake those muscles stronger. Get creative andintegrate the “lift heavy things” law into daily life,aside from your formal sessions. For example, comefall, try raking your leaves vigorously—it’s anunsurpassed shoulder, core, and abs session, and itwill get your yard clean to boot!

Regarding the particulars of how to balanceupper- and lower-body efforts, “push and pull”workout groupings, light weight with high reps orheavy weight with low reps: it doesn’t matter thatmuch! This is not rocket science. The idea is tochallenge your body on a regular basis with brief,intense resistance workouts of any kind that you

desire—in a fancy gym; in your garage with a fewbasic weights or stretch cords; using creative“Primal” implements like kettlebells, slosh tubes, andsandbags; or in a hotel room with nothing more thana chair and some floor space. (Check outMarksDailyApple. com for hundreds of interestingand challenging resistance workout ideas.)

Personally, I’m a devoted gym rat, but my faithfulappearance at the local gym four or five days a weekhas a heavy social element. Some days I’ll be inthere for an hour and 15 minutes, shooting thebreeze, preening, and trash-talking with my pals—interspersed with some embarrassingly low-effortexercises where I barely sweat. Other days, when I’mfeeling fired up, I’ll push it hard for 25 minutes ofmaximum effort sets with short rest. After theseworkouts, I have trouble slipping my sweatshirt onand sticking my key in the ignition to drive home, butI am exhilarated and recovery is quick. These harddays are few and far between, but they make a bigdifference. Overall, it honestly does not require thatmuch time to maintain excellent all-around functionalmuscle strength and an impressive physique. It’ssimply a matter of establishing a reasonablebaseline commitment of regular workouts, with theoccasional super effort that stimulates a fitnessbreakthrough.

A high-intensity, short-duration workout willstimulate the release of adaptive hormones—particularly testosterone and human growth hormone—that get you lean, energetic, and youthful. Workhard and complete your session in less than an hour,even (or especially) if you are an experienced lifter.That’s right—go against the Conventional Wisdom

of long, drawn-out workouts of the same old sets withthe same weight and repetitions. A 30 to 45-minutesession is actually plenty for most people.

As you improve your fitness, keep your focus onincreasing intensity (more resistance, shorter restperiods, and tougher exercises) rather thanextending the duration of your workouts. Repeatedworkouts that extend beyond an hour (I’ve seensome hard-core lifters routinely go for two hours ormore!), where you lift moderate weights to failureagain and again, can stimulate the excessiverelease of destructive (also called catabolic)hormones like cortisol that lead to fatigue,breakdown, and the metabolic problems alreadydiscussed at length. Again, think about Grok: hemoved some big rocks, which gave his body ashock. But when the quick job was done, he couldrelax and have fun, basking in the sun.

Always align the difficulty of your sessions withyour energy level, and don’t push yourself beyondwhat you are motivated and inspired to do. You willnotice after your first couple of sets whether yourperformance is worse or better than normal. If youare feeling—and performing—significantly worsethan normal, consider skipping or sharply curtailingthe workout. On the other hand, if you feel energizedand ready to ramp it up a notch, go for it!; pushyourself beyond your typical routine to achieve afitness breakthrough.

I should point out that if you are new to strengthtraining, you might get too tired to actually completeeven 25 minutes of high-intensity effort. Instead, youcan work up to it by either compressing your workouttime further or taking longer rest intervals between

your hard efforts. Even a workout as short as sevenminutes can produce outstanding benefits. I know ofan ex-collegiate gymnast, still in competitive shapewith an amazingly cut physique, who claims only towork out for seven minutes a few times a week, withno resistance equipment, in a tiny floor space in hisliving room.

“ Always align the difficulty of your sessionswith your energy level, and don’t push yourselfbeyond what you are motivated and inspired to

do. On the other hand, if you feel energizedand ready to ramp it up a notch, go for it!”

Impossible? Get a load of his routine: three sets of10 handstand push-ups, followed by three sets of 20-clap push-ups and 20 one-armed push-ups (for eacharm), transitioning immediately into 3 sets of 10 legflairs, then five handstand push-ups, followedby….well, you get the picture! His many years ofintense daily training have given him a fitness baseto accomplish a phenomenal amount of work—andmaintain exceptional fitness—with a minimal timecommitment. Oh, and he walks a lot and eats right,too!

If you are spent after a 10-minute workout,congratulations! You’ve pushed yourself to the maxand elicited a desirable fitness response in yourbody. By the way, those seemingly inconsequentialhikes and walks will actually contribute substantiallyto your ability to hit it hard in the gym, thanks to thewell-established connection between thecardiorespiratory and musculoskeletal benefits ofcomfortable aerobic exercise and your ability to

perform at peak intensity (as illustrated with thePeter Snell example of his heavy overdistancetraining preparing him for intense trackcompetitions).

I suggest you shoot for an average bare minimumof one comprehensive 25-minute session and anabbreviated seven-minute session per week. Evenfor devoted strength trainers, I believe an optimumschedule would be to average a couple of half-hoursessions and an abbreviated intense session ofunder 10 minutes per week. If you are a “more isbetter” gym rat, I’ll argue in favor of increasing theintensity of these three sessions rather than addingadditional workouts.

Feel free to experiment with the types of exercisesthat are most fun for you and with a routine that fitsmost conveniently and comfortably into your dailylifestyle. Be sure to alter your routine constantly, notonly to account for your improved fitness level but toenjoy the psychological and physical benefits ofevolving your fitness goals and interests. The LiftHeavy Things Workout Suggestions appendix atMarksDailyApple.com offers an ever-expanding listof workouts, featuring not only descriptions butphotos and videos.

“Trusting your need for balance andintermittent stress can lead to superior results

compared to the die-hard trainaholics whonever miss a workout ”

Realize that this concept of sporadic, intuitiveexercise means you have permission to take—andwill, in fact, greatly benefit from—vacation time. The

more extreme your goals and training regimen are,the more effort required to balance your overallstress levels on both a micro (daily or weekly) andmacro (annual) scale. As I discovered for myself (thehard way), trusting the body’s need for balance andintermittent stress can lead to results that aresuperior—in weight loss or peak competitiveperformance—compared to the die-hard trainaholicswho never miss a workout and never get sufficientrest.

To make sure you are adhering to the Primalphilosophy, I suggest paying close attention to yourenergy level and even your emotional state in thehours after a strength workout. After even mytoughest sessions, I feel alert, energized, andpositive—basically a natural buzz—for hoursafterward. My muscles, while certainly not eager torepeat the workout in the immediate future, feelpleasantly relaxed, loose, and warm. In contrast, ifyour muscles feel stiff and sore after strengthsessions, or you feel like taking a nap, raiding thefridge, or snapping at your loved ones, I recommendconducting fewer, shorter, more intense—morePrimal—workouts. If you can only maintain high-intensity effort for seven minutes, then end yourworkout there and work up to more sets in the future.

In regard to body composition, remember yourstrength training efforts fall into the fine-tuning 20percent category, while 80 percent of your successis determined by how you eat. This is a sobering statif you are working hard at the gym, eating poorly, andpraying for results. In this scenario, all that hard workin the gym will contribute mostly to a higher grocerybill (okay, and more fleeting pleasure from

unrestricted caloric intake), but you’ll be wearing thesame size clothing on your trips to the market.

Strength Workout Strategy

The particulars of your strength-training routine areless important than your strategic approach(intermittent, fluctuating, intuitive, and balancing effortwith energy levels). Remember that you are strivingto achieve a high power-to-weight ratio andbalanced, functional, total-body strength. You want tobe lean, well muscled, and fit enough to performreasonably well at any physical challenge that comesalong, Consequently, your routine should be focusedon exercises that engage a variety of muscles withsweeping, real-life movements (squats, pull-ups,push-ups, etc.) instead of a series of isolated bodypart exercises (this includes those ever-popular,narrow-range-of-motion abs machines!).

This approach is a simpler and safer alternative topopular routines designed to pack on more musclethan your body is naturally suited for or to producedisproportionate muscles (“Develop huge guns in sixweeks!”) in the interest of vanity over functionality.For example, to work my calf muscles in a functionalmanner, I like to run on an inclined treadmill for five toseven minutes in stocking feet, without letting myheels touch the ground. This offers a real-lifefunctional test for my calves and works the smallmuscles, tendons, ligaments, and connective tissuein my lower extremities that are otherwise artificiallyprotected and unchallenged when wearing high-techrunning shoes. I gradually incline the treadmill toreach from two to five degrees and then steadilyincrease the speed. I try to make sure my heels don’tbear any significant weight or provide propulsion.

Keep in mind that I just made this workout up oneday, and you may or may not like it. However, I thinkit offers an important counter to the time spentworking out and walking around in overly cushionedand arch-supported running shoes. Contrast thebroad benefits of this exercise with something likedonkey calf-raises. This narrow-range-of-motionexercise (sit with a weighted bar across your kneesand lift your toes off the ground repeatedly) hasminimal functional benefit; besides, I’ll stack mycalves up against any bodybuilder’s!

Grok probably never warmed up for his“workouts,” and I’m just not a big fan of using cardioto warm up extensively. (Sorry about that,Conventional Wisdom. I know I keep pissing you off!)That said, because you will usually be starting yourworkout “cold” (maybe you just left an office whereyou were sitting all day or you just got out of bed), itdoes make sense to get a little blood flowing intoyour muscles before hitting the intense stuff.Therefore, your strength sessions should generallystart with a brief three- to five-minute warm-up usinglight weights or calisthenics specific to the musclegroups you’ll be working that day. A few sets of easypush-ups and some jumping jacks might besufficient.

Because Primal Fitness training is intended torecruit as many muscle fibers as possible and tobuild functional strength rather than sheer bulk, Iwouldn’t worry about following some predeterminedand deliberate effort-recovery cycle. Instead, try tobe slightly explosive with most of your movements.By that I mean you should apply a controlled dynamicforce to each repetition such that you complete it at a

speed that allows you to maintain form and areasonable pace for the number of reps you intendto complete. Do that and, believe me, you’ll slowdown naturally on that final rep or two! This methodwill fully load the muscle and trigger the biochemicalsignal to grow stronger by recruiting new fibers.

While there are disparate schools of thought onthe best strength-training techniques, I make thisgeneral suggestion here to align with the concept ofoptimal gene expression and prevention of the all-too-common “Chronic Strength Training” burnoutsyndrome. If you have specialized fitness goals or anexpert personal trainer suggesting a differenttechnique, I wouldn’t be overly concerned. I’ll defaulthere to the big picture and assert that short, intenseworkouts are the key to Primal Fitness success.

Much has been written about breathing while liftingweights, some of it relevant (to protect your backfrom damage) and some of it conjecture. When youapply force, you should generally be either exhalingor holding your breath. This will form a sealed airspace behind in the transverse abdominal musclesof your lower core that protect your lumbar spine.While some caution against holding your breath,there is no scientific support to affirm this is harmful.In fact, I find I can bang out two or three reps in a rowmore effectively when holding my breath and thencan catch my breath during a recovery phase.

There are many excellent resources—fromcertified personal trainers, magazine articles, books,video Web sites like CrossFit.com, articles onMarksDailyApple.com, and even your imagination(observing certain obvious safety rules, such asspine stability)—to help you create an ideal total-

body routine for your needs. The possibilities arenearly limitless if you observe the strategic rules ofPrimal Blueprint-style training. The Lift Heavy ThingsWorkout Suggestions appendix atMarksDailyApple.com details a comprehensivesession in the gym, a quick workout using only yourbody weight for resistance, and also a challenging“Grok” session you can do anywhere—all you needis a chair or a bench.

Stretching: If You Don’t Know Squat,Try Hangin’ with Grok

“What would Grok do?” It’s hard to imagineGrok stretching much beyond a yawning feline-style spine elongation upon awakening, hanginglazily off a branch, or engaging in the timeless,all-purpose stretch of squatting down to theground. Furthermore, recent research (visit thePrimal Blueprint Resources appendix atMarks-DailyApple. com to find relevantmaterials) seems to refute the benefits ofconducting a traditional static stretching routinebefore exercising. It’s now believed the centralnervous system may be disturbed by suchactivity, resulting in what scientists call aneuromuscular inhibitory response. In plain-speak, your muscles might actually get weaker(by up to 30 percent) for up to 30 minutes afteran inappropriate stretching session (poortechnique and/or bad timing—like stretching“cold” muscles before exercise), and stretchingmight contribute to more injuries than itprevents.

If you follow a Chronic Cardio or ChronicStrength Training program that causes recurringmuscle fatigue and tightness, you will probablyfeel an inclination to stretch frequently beforeand after workouts, even while sitting at yourdesk. I have a better idea: back off! If you areexercising according to the Primal Blueprint,your muscles should feel supple and strongnearly all of the time. Sure, occasionally you willplace extreme challenges on your body (yep,that’s a good thing) and become sore and stiff.This is nature’s way of telling you you’reoverdoing it. By the way, the old runner’s adagethat stretching and light exercise the day after arace or tough workout will “flush the blood” andspeed the healing of stiff, sore muscles isquestionable. There is strong support for theidea that muscle tissue repair is bestaccomplished through inactivity, extra rest andsleep, good nutrition, and brief, repeatedexposure to cold water (particularly immediatelyafter strenuous exercise; read more detailsabout cold water therapy in the Chapter 2Endnotes).

As mentioned previously, the best way toprepare your body for any workout is with somebrief, low-intensity exercise to help shift bloodinto your extremities from the organs in yourworking muscles. Even for something like all-outsprints, a brief low-intensity cardio warm-up of afew minutes, followed by some long, easystrides at 75 percent effort will prime you foryour maximum efforts (as detailed in the SprintWorkout Suggestions appendix at

MarksDailyApple.com). It’s clear that Grokdidn’t have time to warm up when he had to runfor his life, and yet I don’t think he sat out toomany primal battles with muscle pulls.

On the other hand, some benefit may beobtained with a few very brief basic stretchesafter workouts or to otherwise help transitionbetween active and inactive states. My twofavorite stretches are (poise your notepad): theGrok Hang and the Grok Squat. The Grok Hangoffers a safe, full-body stretch that leaves youfeeling exhilarated every time. It’s also aneffective strengthening exercise—as Primal asthey come. It’s as simple as grabbing hold of abar or tree branch (with overhand grip) andhanging for as long as you can support yourself.

The Grok Squat involves placing your feetapproximately shoulder-width apart, bendingyour knees with a straight or slightly archedback and lowering your torso all the way downuntil your butt is nearly touching the ground. Yourtorso is between your knees, and arms areextended in front of you. This natural movementprovides a safe, gentle, efficient stretch for yourfeet, calves, Achilles, hamstrings, quadriceps,buttocks, lower and upper back, and shoulders.For thousands of years people have squattedas a natural “sitting” position in the absence ofchairs (to say nothing of Barcaloungers!). ForGrok—and millions of people today in theundeveloped world—squatting is the defaultposition for resting, socializing, eating meals,and even eliminating.

Try a Grok Squat for 20 seconds and notice

what a comprehensive effect you get from sucha basic movement. If it’s first thing in themorning or when you’re a little stiff from someintense activity or other stressor (e.g., jet or cartravel), simply lowering into the positionprovides a good stretch. When I’m feeling warmand loose, I’ll gently rock back and forth and/orextend my arms out farther to obtain a deeperstretch. One caution: if you haven’t done this fora while, are overweight, or have joint issues, youcan begin to ease into this stretch (and keepyourself from going too low or falling over) byholding on to a post or another stationary object.

Note: I know there are many passionateenthusiasts of yoga, Pilates, and other well-designed workouts that emphasize a balance ofstrengthening and stretching, and I don’t wish tocritique these here. I’m simply saying thatextensive stretching before—or even after—workouts may not provide much benefit andcould even be counterproductive. If you haveinjuries, joint issues, or a rehab protocoldesigned by a medical professional, you willcertainly want to override these generalsuggestions to address your particular needs inconjunction with your workouts. Even withstretches as simple as Grok’s, be wary of anydiscomfort, skip or adapt the movementsaccordingly, and ease into and out of stretchingpositions.

“ My own prescription for health isless paperwork and more running

barefoot through the grass.—Leslie Grimutter”

Primal Blueprint Law #5: Sprint Once in aWhile

Obviously, Grok’s life featured the occasional briefall-out sprint, not for sport but rather to kill or avoidbeing killed. These bursts of speed were enhancedby the immediate flooding of the bloodstream withfight-or-flight adrenaline-like chemicals. When Groksurvived a run to safety from a charging bear unhurt,the resulting biochemical signals prompted acascade of positive neuroendocrine, hormonal, andgene expression events, the net effect of which wasto build stronger, more powerful muscles and anability to go a little faster the next time.

Modern research confirms the Primal Blueprintpremise: the occasional series of short, intensebursts can have a more profound impact on overallfitness—and especially weight loss—than amedium-paced jog lasting several times as long.This is because of increases in metabolic rate andappetite suppression (both due to elevated bodytemperature in the hours after workouts),development of more calorie-burning lean muscletissue, and improved insulin sensitivity (workingmuscles learn not only to burn glucose efficiently butalso to absorb glucose—transported by insulin—after workouts).

The profound benefits of sprint workouts really hithome for me back in the early 1990s, when mypersonal training clients and I would share the SantaMonica College running track with some of theworld’s greatest Olympic sprinters. These physicalspecimens were a sight to behold. Obviously, they

were blessed with remarkable genetic gifts, but itwas also clear they were training and living in amanner that brought out the best of their geneticpotential. In getting to know some of these athletesand their coaches, it became apparent howremarkably different their training methods were tothe prevailing templates of the fitness and nutritionindustry.

These Olympians were not out there all daycircling the track to exhaustion: their workoutsconsisted of minimal amounts of very slow jogging,casual stretching (between competition-specificdrills), unhurried efforts to fuss with their equipment(e.g., starting blocks or resistance tools), and, finally,a brief series of explosive efforts—lasting seconds,not hours. Their banter during these sessions waslight; they were always smiling, laughing, joking, andclowning around in between the intense focus of theirmain sprint sets. They also spent some serious timein the gym working very hard with the weights, butthese track and gym sessions were interspersedwith frequent easy or rest days, includingoccasionally sleeping in until double figures andtaking daily naps. Their training diets were not ladenwith tofu, frozen yogurt, and power bars; they weremore likely to feast on chicken and ribs after aworkout. Carl Lewis, considered by many to be thegreatest Olympic athlete of all time, with nine sprintand long jump gold medals to his credit, reportedlytrained only an hour per day at his peak. And yetsprinters are among the leanest, most well-muscledpeople on the planet.

Introducing sprinting into your exercise routine isnot as easy as lacing up a pair of shoes and

heading out the door to go jogging. Sprinting is aphysically stressful activity that requires a significantfitness base, muscle strength, and flexibility. You’llwant to start the first few sessions gently, graduallyincreasing the speed and intensity of your sprintsover time. You also need significant recovery timeafter sprint workouts. I recommend conducting asprint workout approximately once every seven toten days, and only when you have high energy andmotivation levels. That’s right, even as little as two tothree sprint sessions per month can produceoutstanding fitness benefits and break you out ofChronic Cardio ruts that may have lasted years. Youcan choose running, cycling, or any other exercisewhere you are comfortable producing a series ofbrief, all-out efforts. Running is the best but comeswith a higher risk of injury if you are out of practice(i.e., you haven’t chased down any animals orscored any touchdowns in the last few decades).

To reduce injury risk, beginners are advised tochoose exercises that are low or no impact.Sprinting up a steep hill (and walking down tocommence repeat efforts) offers a lower-impactoption than flat running, while stationary cyclingpresents a no-impact option. I don’t recommendoutdoor cycle sprints (except for expert riders) due tothe danger factor. You can also choose cardiomachines (VersaClimber, elliptical, StairMaster,etc.), but I prefer running because the weight-bearingnature (and thus the increased degree of difficulty) ofthe activity offers maximum benefits, such asimproved bone density and greater stimulation formuscle gain (or toning for females) and fat loss. Ifyou are significantly overweight as you start this

program and/or your knees aren’t strong enough,cycling or using an elliptical machine might be thebest way to start.

Novices can start with three to four sprints, short offull speed, with long rest periods in between efforts.You will likely experience some muscle soreness inthe days after these efforts, but your body will quicklyadapt to your new workout routine. You can thenbuild up to a workout that includes six to eight all-outsprints—or even a few more as you becomestronger. You should never push your body throughan intense workout if you have any symptoms offatigue, soreness, compromised immune system, oranother malaise. As discussed with strength training,your sprint sessions should be intuitive, intermittent,and spontaneous—just as they were in primal life forGrok. The occasional sprint workout will elicit themore desirable gene expression effects thanperforming these workouts come heck or high waterjust because it’s Tuesday.

One final note: this isn’t about speed—it’s abouteffort. It doesn’t matter if you aren’t covering groundquickly, as long as you exert yourself to the point ofgoing all-out for that brief interval. Age is not anissue here. Whether you are 20 or 75, you can find aform of sprint workout that fits your style. For somepeople, it’s simply walking fast up a steeply inclinedtreadmill for 30 seconds.

Clouseau-Robics and DobermanIntervals

While I’ve discussed the fight-or-flightresponse in the negative context of excessive

aerobic exercise or hectic modern life, youshould realize that eliciting a stress response isdesirable with your sprint workouts. Thedifference here is that the brief, intense stress isexactly what your genes crave to build fitnessand strength and to optimize metabolic function.

Imagine if every so often someone rudelyinterrupted your jog around the track by turning avicious Doberman loose! I guess now you’d runas fast as possible, right? Or, like InspectorClouseau, say you hired a martial arts masteras a personal assistant to launch surpriseattacks when you least expect it. Preposterousas it sounds, this type of sporadic intense “life-or-death” stimulation just might produce farsuperior fitness benefits than filling in all theblanks in your training log.

Sprint Workout Strategy

Your sprints should last between eight and 60seconds, with duration, recovery, and number ofrepetitions determined by your ability level. While thescientific particulars of your workout choices mayonly be relevant to athletes trying to hone sport-specific skills and mimic competitive circumstances(track-and-field events of varied distance, football,soccer, etc.), you should vary your routine over timeto include short, medium, and longer sprints.

You can also vary rest periods and number of repsto account for your fitness level and stimulatedifferent fitness adaptations and energy productionsystems. Longer sprints with short rest develop youranaerobic lactic acid buffering system (a desirableability for a half-mile or mile race), while the shortersprints with long rest periods develop your purespeed and explosiveness (such as for a 100-meterrace). All types of sprint training will stimulate yourfat-burning system, lean muscle development, andbeneficial hormone flow, particularly the release oftestosterone and human growth hormone (HGH).

Running sprints should be shorter than cyclingsprints because the weight bearing aspect makesthem more difficult. I prefer going all-out for about 15seconds (after gradually ramping up my speed) andthen taking a full rest period of one minute betweenefforts. I’ll complete six to eight reps, typically ongrass or on soft or hard sand at the beach. Usingdifferent surfaces helps me enjoy a cross-trainingeffect (e.g., I have to lift my knees higher in soft sandto generate maximum turnover). My cycling sprints

might consist of six to eight times of one-minute all-out with a two-minute recovery. Your entire sprintsessions—including brief warm-up and cool-downperiods—will require less than 20 minutes. TheSprint Workout Suggestions appendix atMarksDailyApple.com offer an ever-expanding list ofnovice, intermediate, and advanced workouts,including an exciting plyometric workout, a stadiumsteps workout, and a couple of low- or no-impactsprint options, such as sprinting up steep hills or ona stationary bike.

Ideally, you should sprint on a natural surface withexcellent footing, such as a grass athletic field or thebeach; use a running track or cement road if youcan’t find a suitable natural surface. I stronglyrecommend making an effort to minimize yourdependency on bulky running shoes andstrengthening your feet by going barefoot, ifpossible, or using specially designed shoes thatencourage a fuller range of motion (see theforthcoming “Happy Feet” sidebar).

Proper Running and Cycling Form

While form concerns are relatively minimal inrunning and cycling compared to other sports, youmust respect these important basics: Running: Torso faces forward at all times,shoulders and pelvis square to your forwarddirection. Refrain from side-to-side swiveling of thehips or the shoulder girdle. Arms and hands arerelaxed and pumping forward, with elbows bent at90-degree angles. Don’t let arms or hands cross thecenter line of your body. Drive knees high whilekeeping the pelvis facing forward. While sprinting,maximum force and drive are generated from thefront part of the foot, with the heel rarely touching theground, if at all. When you experience the inevitabletightening up midway through your sprint, focus onkeeping your face, arms, and hands loose andrelaxed. Notice in videos or photographs of Olympicsprinters how their jaws are slack and their handsare soft and open. Be aware of your breathingrhythm and resist the temptation to hold your breathor pant shallowly. Take deep, powerful breaths byfocusing on a forceful exhale. Cycling: Strive for a rhythmic cadence in a range of80 to 100 revolutions per minute. Most recreationalcyclists pedal at far too low a cadence, puttingexcessive strain on the muscles instead of balancingthe cardiovascular and muscular load. Apply circularforce to the pedals rather than stomping down. Ihighly recommend a clip-in pedaling system to

achieve a proper circular stroke. Maintain a levelpelvis at all times. Do not rock your pelvis from sideto side in an effort to impart more force. Keep yourupper body virtually still, with arms, chest, neck, andhead relaxed and supple especially when the effortbecomes difficult.

Ensure that your seat height is appropriate byplacing your heel (unclip it from the pedal) on thepedal axle when it’s at the very bottom of the pedalstroke. You should be able to extend your leg fully(with pelvis level) and barely touch (or barely miss)the pedal axle. A seat that is too high or too low willstress the knees and also lead to rocking. Breathedeeply by inflating your diaphragm fully on inhale.Because you are bent over, you should feel yourdiaphragm pressing against your rib cage when youinhale; then relax and allow a natural exhale.

Happy Feet

One of the most annoying non-Primalelements of today’s fitness movement is shoes.You heard me, shoes are lame. Sure, typicalathletic shoes provide substantial support,cushioning, and general protection, and areessential for many sports, but they alsoimmobilize your feet—much like being in a cast.Hence, the complex network of 52 bones (aquarter of the total in your entire body) anddozens of tendons, ligaments, and smallmuscles cannot work their magic to providebalance, stability, impact absorption, weighttransfer, and propulsion. Constantly wearingshoes during exercise and daily life leads to

weakened feet, fallen arches, shortenedAchilles tendons and calf muscles, imbalancesbetween the hamstrings and quadriceps, aninefficient gait, and, of course, recurring painand injury (like the old song goes, “The anklebone’s connected to the knee bone; the kneebone’s connected to the hip bone”). The 43million Americans who experience footproblems daily (we will spend an estimated$900 million annually on foot-care products by2011) offer another disturbing example of livingin conflict with the Primal Blueprint.

Going shoeless on occasion (and graduallyincreasing frequency over time) for your PrimalFitness activities can strengthen feet, improvebalance and reduce injury risk. Keep in mindthat a lifetime spent in “casts”—desensitizingand weakening your feet for their primaryfunctional purpose—will require that youproceed with extreme caution with your barefootendeavors.

Here again I’ll make a concession for modernlife (I don’t think Grok had any broken glass toworry about on his hikes) by recommending theuse of a unique and excellent product called theVibram FiveFingers shoe. The Vibram “shoe”consists of a lightweight, form-fitting rubber solesewn to a nylonlike sock with a hook-and-loopclosure system. Vibrams slip onto your barefeet like fingers into a glove (with a hole for eachtoe) and offer excellent grip as well asprotection from sharp objects and debris. Dulyprotected, you can simulate a barefootexperience by giving your feet a complete range

of motion during activity. SearchMarksDailyApple.com orVibramFiveFingers.com for details. Anotheroption is the Nike Free product line. These areactual shoes, but designed to offer minimalsupport and maximum flexibility—basically theopposite of what Conventional Wisdom hasadvocated for runners since the running boomstarted in the late 1970s.

Make an effort to gradually introduce barefoottime into your workouts and everyday life,providing ample time for your feet to adjust andget stronger without undue shock. Some mildnext-day soreness in your arches is to beexpected after your initial barefoot endeavorsand is a natural part of the strengtheningprocess (just as with muscle work). However,make sure you don’t experience any pain duringyour efforts to get your feet more Primal. Beparticularly careful if you are minimally active oroverweight or if you have a history of footproblems or other medical issues. Hopefully,one day you’ll work up to running some sprintsbarefoot—it doesn’t get any more Primal thanthat!

“Going shoeless on occasion canstrengthen feet, improve balance and

reduce injury risk.”

Chapter Summary

1 . Primal Blueprint Exercise Laws:Mirroring the active lifestyle of Grok is

not a complex endeavor requiring theextensive time, money, or specificequipment that Conventional Wisdomsuggests. In particular, you can getextremely fit in as little as a few hours aweek, provided you exercisestrategically with a balance of extensivelow-intensity movement, periodic high-intensity, short-duration strength-trainingsessions, and occasional all-out sprints.

Best results will come when yourexercise routine is unstructured andintuitive, and workout choices arealigned with your energy and motivationlevels. Always allow for sufficientrecovery and pursue goals that are funand inspiring. Weight-loss goals cansucceed by combining Primal eating andfrequent low-level exercise (fine-tuningyour fat-burning system), with occasionalbrief, intense strength and sprintsessions (to stimulate an increase inlean muscle and metabolic rate).Novices and elite competitors alike cansucceed with the Primal Blueprintexercise laws, by focusing on intermittentefforts instead of consistency andblending low-level work with brief, high-intensity efforts in between.

2 . Primal Fitness: Primal Fitness meansyou have a broad range of skills andattributes (strength, power, speed,endurance—with power-to-weight ratioas a critical benchmark) that allow you to

do pretty much whatever you want with asubstantial degree of competence andminimal risk of injury. In contrast, narrow,specialized fitness goals are populartoday (e.g., for endurance athletes andbodybuilders). These goals oftencompromise functional fitness andgeneral health. By exercising—andeating—Primal Blueprint style, you willdevelop the unmistakable physique of awell-balanced athlete and eliminate thedrawbacks of narrowly focused, overlystressful exercise programs.

3 . Organ Reserve: Leading an activelifestyle and maintaining ample leanmuscle mass correlates with optimalorgan function and longevity, becauseyour organs must keep up with thephysical demands you place upon yourbody. In contrast, inactivity will acceleratethe aging process to the extent that itbecomes a greater risk factor thansimply getting older.

4. Move Frequently at a Slow Pace: Twoto five hours per week of low-intensityaerobic exercise (heart rate zone of 55to 75 percent of max heart rate), such aswalking, hiking, easy cycling, cardiomachines or (if you are fit) jogging offerexcellent health benefits, includingimproved cardiovascular,musculoskeletal, and immune functionand fat metabolism. In contrast, ChronicCardio workouts (75 percent of max

heart rate and up) can place excessivestress on your system, deplete the bodyof energy (leading to increased appetitefor quick-energy carbohydrates), inhibitfat metabolism, promote overuseinjuries, and generally result in a burnoutcondition. Slowing down workout paceand moving around more in daily life willlead to improved fitness and health.

5 . Lift Heavy Things: Best results instrength training come from a sporadicroutine of varied workouts that are briefand intense. These workouts willstimulate the release of adaptivehormones, such as testosterone andhuman growth hormone, helping improvebody composition and delaying theaging process. Exercises should focuson real human movements (lunges,squats, plyometrics, push-ups, pull-ups,and other body weight resistanceexercises) instead of isolations onnarrow-range-of-motion gym machines.Session difficulty should be aligned withenergy and motivation levels: push hardwhen you feel like it and take it easy orskip workouts when you are tired. Withthis approach, you will avoid the risk ofinjury, exhaustion, and burnout thatcomes from trying to follow a consistentschedule of long-duration workoutsseveral times a week. Completesessions should last under an hour, with30 minutes sufficient for most. A mini-

session of as little as seven minutes canbe extremely beneficial.

6. Sprint Once in a While: No workout ismore Primal than an all-out sprint. Effortslike these fueled human evolution directlyin the survival-of-the-fittest paradigm.Today we can enjoy excellent fitness,body composition, and health benefitsfrom intense sprinting, modeling the “useit or lose it” principle. Sprint sessionsshould be conducted sporadically whenenergy and motivation levels are high.Intensity is the key—efforts should lastbetween eight and 60 seconds, withcomplete rest between efforts to ensuremaximum performance. Novices can dolow-impact options, such as uphill sprintsor stationary bicycle sprints.

7. Form and Feet: Proper form in runningand cycling is imperative. For running,the body should always face forward, thecenter of gravity should be stable, andwasted motion (i.e., side-to-sidemovement) should be eliminated. Forcycling, ensure proper seat height andapply circular force while pedaling at arapid, efficient cadence of 80 to 100rpm. Make an effort to minimize bulkyshoes that restrict natural foot motionand weaken stabilizing and propulsionmuscles. Spend more time barefoot indaily life, and gradually integrate some“barefoot” time into your workouts. Utilizeinnovative footwear like Vibram

FiveFingers or Nike Free to protect feetwhile simulating a barefoot experience.

CHAPTER 7

The Primal Blueprint Lifestyle Laws

“If You Don’t Snooze, You Lose”

In This Chapter

I detail the five lifestyle laws of the PrimalBlueprint: Law #6, Get Adequate Sleep; Law#7, Play; Law #8, Get Adequate Sunlight; Law#9, Avoid Stupid Mistakes; and Law #10, UseYour Brain. While Grok’s diet and exercisepatterns were clearly major influences inshaping how his (and our) genes evolved, therewere other environmental and behavioral forcesthat were no less important in perfecting theDNA recipe for a healthy, vibrant human being.It would be a mistake for us to underemphasizethese other lifestyle habits, because they alsoplay a significant role in whether or not we losefat, build muscle, and stay focused, energetic,productive, and disease-free.

Law #6, Get Adequate Sleep, deliversobvious benefits but is widely compromisedtoday. Good sleep involves understanding thephysiology of sleep cycles, establishingconsistent habits, taking advantage of theprofound benefits of napping (when you needone), and applying effective time-prioritizationskills. Law #7, Play, requires minimal analysisor specific instruction. Again, it’s an obvious but

widely neglected lifestyle law that can deliverwidespread benefits and make you quantifiablymore productive when balanced effectively withwork. Law #8, Get Adequate Sunlight, is anarea where Conventional Wisdom has let usdown, scaring us into avoiding the outdoors dueto the misinterpreted risks of skin cancer.Obtaining optimal levels of vitamin D,synthesized from sun exposure on your skin, iscritical to cellular health and cancer prevention.

Law #9, Avoid Stupid Mistakes, details howour obsessive desire to control or eliminate allsources of potential danger has made us lazyand inattentive. Cultivating the skills ofhypervigilance and risk management isessential to avoid self-inflicted trauma andunnecessary suffering. Law #10, Use YourBrain, may seem counterintuitive to many of uswho are hyperstimulated all day long. Actually,the unrelenting pace of modern life and intensepressure to achieve and consume stronglyconflict with our genetic makeup and can lead tofeelings of restlessness and discontent.Pursuing creative intellectual outlets unrelated toyour core daily responsibilities and economiccontribution will keep you refreshed and excitedabout life.

I am two with nature.—Woody Allen

Primal Blueprint Law #6: Get AdequateSleep

In the hierarchy of the most important ways to getPrimal, sometimes sleep gets left in the dust inpursuit of more sexy and intellectually complexefforts such as tracking average daily carbohydrategram intake or monitoring workout heart rate zonesand interval sequences. Yet after all themacronutrients and workout reps are counted,virtually nothing is more critical to the success of yourpeak performance, weight loss, and longevity goalsthan getting adequate sleep. Admittedly, it’s one ofthe most difficult Primal Blueprint laws to observe inmodern life.

For billions of years, the evolution of nearly all lifeforms on earth has been driven by the consistentrising and setting of the sun. This circadian rhythm(from Latin: circa, meaning “around”; and dia,meaning “day”) governs our sleeping and eatingpatterns as well as the precise timing of importanthormone secretions, brain wave patterns, andcellular repair and regeneration based on a 24-hourcycle. When we interfere with our circadian rhythm(via excessive artificial light and digital stimulationafter sunset, irregular bed and wake times, jet lag,graveyard shift work, etc.), we disrupt some of thevery processes we depend upon to stay healthy,happy, productive, and focused.

Unlike Grok’s dietary and exercise habits—whichyou can mimic well today by food shopping carefullyor finding a smooth neighborhood tree branch forpull-ups—obeying your human circadian rhythm to

be active when the sun is up and sleep when it’sdark is a bit more of a hassle. Depending on whereyou live and the time of year, your efforts to follow aPrimal sleep schedule could easily get pinched tothe tune of two to eight hours a day. Can you say,“Ain’t gonna happen anytime soon?”

This is not to say you have to turn in at sunset inorder to be healthy. For one thing, modernization hassubstantially lowered our activity level and the overalldegree of difficulty of daily life. (I know commuting istiring, but imagine walking home from the officeevery day!) Experts’ opinions vary on the amount ofsleep you need, but the general consensus is thatseven to eight hours per night is sufficient for mostpeople, provided the sleep is of high quality(uninterrupted and not influenced by sleepmedications, alcohol, or poor food choices) and thatyou observe a consistent pattern of bed and waketimes.

During sleep, the recovery and rejuvenation of themuscles, organs, and all the systems of the body areaccelerated. This is all guided by the sleep hormonemelatonin, which is manufactured in the pineal glandnear the center of the brain. As light diminishes, thepineal starts to convert the feel-good hormoneserotonin, which has kept your mood elevated all day(and which is why so many of us take SSRIs—toavoid depleting serotonin), to increasing amounts ofmelatonin, so that you can get that good night’ssleep. As light increases in the morning, melatoninproduction is then suppressed and serotonin beginsto increase. You wake up happy and refreshed. It isa beautiful balance that allows you to sleep deeplyyet helps improve and stabilize your mood during

waking hours.Resting the areas of the brain involved in

emotional and social function helps you face the dayrefreshed. A study from Dr. Sophie Schwartz andcolleagues presented at the 2008 Forum ofEuropean Neuroscience suggested that getting agood night’s sleep can help the brain “harden upweak memories which otherwise might fade in time.”Other hormones released during sleep, such ashuman growth hormone, help your body burn fat.

While these and many other perks of quality z-timeare obvious to everyone, we are not walking our talkin modern life. A recent study cited by the HarvardSchool of Public Health found that an increasingpercentage of Americans are seriously deficient insleep (40 percent of Americans get less than fivehours of sleep per night), and an incredible 75percent of us suffer from some form of sleep difficultyeach night. Chronic sleep deficit may lead to weightgain by affecting how your body processes andstores carbohydrates and by altering hormones thataffect your appetite and metabolism. It cannegatively affect your mood, concentration, andmemory retention during the day, making you lessproductive and more irritable, impatient, and moody.Insufficient sleep can also lead to hypertension,elevated stress hormone levels, irregular heartbeat,compromised immune function, and drasticallyincreased risk for obesity and heart disease.

Opportunity Costs—What Is Your Best Buy?

When we look at the prevalence of late-nightdigital entertainment, insulin-producing dietaryindulgences, central nervous system stimulants, andmorning alarms knocking us off our waves (be theyalpha, beta, delta, or perhaps a vivid dream aboutpaddling out on the North Shore), we must againpause and ask, “What’s going on here?” I’m certainlynot immune to the distractions. Even when I’mfatigued after a long week or returning from businesstravel, I can’t wait to hang out with my wife and kids,watch a DVD, surf the Internet for interesting blogfodder, catch up on some great books stacked at mybedside, and so on. Our natural (or actually I shouldsay, “learned”) inclination to be constantlyentertained is difficult to balance with our need foradequate restoration. It’s not until we are trulyexhausted that sleep moves up the hierarchy ofwants and needs. It shouldn’t have to be that way.

With a sincere dedication to health and balance,you can get away with some occasional departuresfrom your routine with no ill effects. Just as with yourdietary choices, if you can observe a consistentbedtime 80 percent of the time (there’s that 80%Rule again), the 20 percent of the time where youstay up late, wake up super early, or otherwiseskimp on perfect rest will probably be handled byyour body more easily. On the other hand, if you havea habit of disrespecting consistent sleep time habits,you create momentum in the wrong direction and willstruggle to achieve basic health and fitness goals.

Get Primal with TiVo? You Bet!

While the admonition to avoid television atnight and limit television in general is likely quitefamiliar to you, the reality is that television is acentral component of modern life. (Try 28 hoursa week average American viewing time!) Thisis a good opportunity to put in a plug for theDVR (digital video recorder, like TiVo). Whenwe collapse onto the couch to spend someprecious time vegging out in front of the TV, weoften fail to discipline ourselves to stick toquality programming and a strictly observedbedtime. We are also forced to endurecommercials (accounting for 30 percent of totalair-time and with often annoying, in-your-face,repetitive messages) and programming optionsappealing to the lowest-common-denominator.(A TV Free America study revealed that 54percent of local news programming is devotedto crime, disaster, and war, not to mention thoseridiculous fear-eliciting lead-ins: “Could toxicschool play-ground bark be lowering testscores? Story at 11.”)

The DVR empowers you with incrediblefreedom and control of your entertainmentoptions, making for a far more enriching andtime-efficient television experience. You can zipthrough commercials, store desiredprogramming for later viewing at your leisure,and even automatically record your favoriteshows around the clock. DVR service costs onlyabout 12 extra bucks a month, and most cableand satellite operators will give you the

expensive DVR machine for free on asubscription contract.

During the 2008 Beijing Olympics, the four-hour prime-time broadcasts that extended tomidnight each evening led to headline storiesabout widespread sleep deprivation acrossAmerica. For my part, I breezed through thestored broadcasts a day later (psst: the prime-time shebang was delayed half a day anyway),picking and choosing my favorite action with myfour-speed fast-forward remote, in about anhour and 20 minutes. I saved loads of time…and didn’t get completely sick of beachvolleyball like some regular viewers!

Surf the Internet or Surf the Waves—Understanding Sleep Cycles

Sleep was long thought to be a passive state, butwe now understand sleep to be a dynamic process.The brain is active during sleep (but responding tointernal stimuli, not external), and it drifts in and out ofvarious sleep stages, or cycles. Our natural sleeppattern is to progress from light sleep (rapid eyemovement [REM], when you dream and can bewoken easily) into escalating stages of deeper sleepcycles (non-REM sleep, when you are out like a lightand experiencing maximum restorative hormoneflow, balancing of brain chemicals, and cellularrepair). This cycling of REM into non-REM sleep isrepeated throughout the night, with each completecycle believed to last about 90 minutes.

If you divide your night’s sleep into three equaltime periods, your first third is characterized by thehighest percentage of non-REM sleep, while the finalthird of your sleep time is characterized by alengthening of the REM cycles and a shortening ofthe deep sleep cycles (the middle cycle is a balancebetween the first and the last). Waking up naturallyinvolves letting the cycles play out until finally, after aperiod of exclusive REM sleep, you wake upeffortlessly. (REM sleep is characterized byincreases in heart rate, respiration, and muscle andbrain wave activity, making it easy to rise from thismore alert state.)

Sleeping success is not as simple as merelyaccumulating the hours (hey, reminds me ofexercise!). The Center for Applied Cognitive Studies

in Charlotte, North Carolina, and many other expertsreport that in order for a person to feel refreshed, thenumber of complete sleep cycles achieved is moreimportant than total sleep time. Achieving theseideal sleep cycles as described is a delicateprocess guided by hormone flows that can easily bedisturbed by outside influences. Cortisol levels aresensitive to light, gradually peaking in the morning tohelp you summon the energy to start your day. KellyKorg’s predawn alarm arousal resulted in anunnatural, excessive, and therefore destructive spikeof cortisol. I’m completely serious when I say shewould absolutely be healthier and fitter by allmeasures (including the pinch test for body fat) if shereplaced the majority of her early-morning strenuousworkouts with an extra hour of sleep and a moderate20-minute walk around the neighborhood.

Melatonin release is triggered by darkness, andlevels of growth hormone and other restorativesubstances achieve peak levels while you aresleeping. Throwing artificial light and digitalstimulation at your circadian rhythm, as seen with thelate-night habits of Ken and Kenny Korg, will createhormonal stresses and imbalances that mess upmetabolism, cognitive function, mood stability, andoverall enjoyment of life. For example, staying uppast your bedtime buoyed by artificial light andstimulation (say, a late movie or a bunch ofteenagers going on a toilet paper raid) triggers acortisol release. Remember, your genes desperatelywant you to achieve peak performance; melatoninflows to get you some sleep, and cortisol flows if youneed to rally. The cortisol release gives you a“second wind,” but it also increases your overall life

stress. It doesn’t matter if the stress is fun andexciting or whether it’s negative and upsetting—it allgoes on the opposite side of the balance scales torest. Observing regular bed and wake times will helpregulate cortisol production, something that isessential to good health.

How to Get an “A” in “Z’s”

Here are some important measures you can taketo get optimum amounts of high-quality sleep. VisitMarksDailyApple.com for more discussion on thistopic, including some helpful tips to beat jet lag. Create an Ideal Sleeping Environment: It’scritical to make your bedroom an area of minimalstimulation and maximum relaxation. Your bedroomshould be used only for sleeping (well, okay, thatother stuff, too)—with absolutely no computer,television, or work desk present. You should have aclear physical and psychological separationbetween your bedroom and other areas of the housewhere you do work or enjoy entertainment. Eliminateany clutter, such as excess clothing, books,magazines, and tabletop stuff (car keys, cell phone,mail, spare change, etc.). Browse the Internet orpage through design magazines to get a feeling forthe beauty of contemporary minimalist bedroomstyles.

In his book The Tao of Health, Sex andLongevity, author Daniel Reid relates an ancientTao maxim called the Four Empties. Taoist theorysays that restraint and moderation are the keys tolongevity and that we should strive to avoid excess inour lives by pursuing an Empty Mind (focus on thepresent, meditate daily), Empty Stomach (eat whenhungry and finish when satisfied, avoid overeating),Empty Kitchen (eat primarily fresh foods andminimize processed, preserved, and frozen foods),and Empty Room (avoid excessive noise, clutter,

and distraction in your private sleeping quarters). Follow Consistent Bed and Wake Times: Justlike with exercise, think quality over quantity.Establish a consistent, circadian-friendly routine tooptimize hormone flows and ensure you enjoycomplete sleep cycles. Remember that melatoninfloods your bloodstream on circadian cue triggeredby darkness. More accurately, it’s the time when youtypically “make it dark” (e.g., when you turn out thelight at your typical bedtime or when the sun sets ifyou’re camping) and that you experience the highestpercentage of deep sleep at the outset of your night.Sorry, but if you miss bedtime, sleeping in to reachyour typical hourly total will not completely catch youup.

If you are a night owl, you can probably developsome level of tolerance and effectiveness for aconsistent, artificial light-induced late-night bedtimeand late-morning awakening. This is certainly lessstressful to the body than the more common practiceof fluctuating your bedtime—fighting the naturalmelatonin release occasionally or regularly withvarious artificial stimuli (TV/movie/computer,caffeine, etc.). The latter is akin to Kelly Korg’sforcing her body out of bed too early and triggering astressful cortisol release. The bottom line is that themore artificial light and stimulus you throw into yourcircadian equation, the farther you get from Primal,period.Wind Down the Night and Ease into the Day:Because everything you do after sun-down istechnically non-Primal, it’s important to wind downcalmly in the hours preceding your bedtime.

Minimize your central nervous system stimulationbefore going to bed, so you can have a smooth,relaxing transition from your busy day to downtime.Reading is a time-tested popular method to winddown, but even the subject matter should be chosencarefully. In The 4-Hour Workweek, author TimFerriss argues that we should avoid readingnewspapers, something related to work, and evennonfiction, instead promoting maximum relaxation ofthe mind by sticking with fiction for our leisurereading.

It may also be helpful to decompress your busybrain by writing down your thoughts before bed.Take five or 10 minutes to write out everything fromyour day: accomplishments, to-do tasks, stresses,and worries. It’s easier to arrive at solutions if youdon’t try consciously to force them. Get them downon paper, and then let your sleeping mind do thework for you. You’ll wake up feeling clearer and morepositive.

In the morning, awaken gradually and naturallycoming off a complete REM-dominant sleep cycle.Staying in bed for a few minutes to read or talk(“Again, your name was…?”) or starting your daywith some light breathing and stretching exercises ispreferable to springing up after the fourth snoozealarm and rushing into action. A brief warm showercan help stimulate your central nervous systemnaturally and get blood circulating—a particularlygood idea if you are going to exercise soon afterawakening. Hard-core Grok disciples can even try acold-water plunge upon awakening in the summermonths—beats a high-carb breakfast any day as amorning energizer.

Eat and Drink the Right Stuff: What you eat anddrink before bed can have a significant impact,either positive or negative, on your ability to achieverestful sleep. In contrast to the folly of Ken Korg’singestion of sugary foods and sleep medication, it’sbetter to eat lightly before bed so that blood sugarfluctuations and potential digestive complicationsfrom lying down with a full stomach do not interferewith your sleep process. If you are a wine drinker,one fine glass with dinner may help you relax andunwind in the evening hours. The same goes forherbal teas. Chamomile in particular is touted for itsmild sedative effect. A handful of nuts can also behelpful, thanks to their ample levels of magnesium(helps relax muscles) and L-tryptophan (promotesthe production of serotonin, the potentneurotransmitter that becomes melatonin asdarkness triggers sleep). Other tryptophan-richfoods that can be eaten in moderation before bedare eggs, meat, fish, and cheese.

“ No day is so bad it can’t be fixed with anap.

—Carrie Snow Stand-up comedian ”

Avoid the Conventional Wisdom that promotescarbohydrates as a catchall bedtime aid. You mayhave heard—accurately—that consumingcarbohydrates stimulates the production of that “feelgood” hormone serotonin. However, more than alittle carbohydrate will cause an energy boost

followed by that now-familiar insulin cascade, neitherof which is a good idea near bedtime…or ever, forthat matter!

Napping: It’s Not Just for Cats Anymore

If you are able to obtain all of your requisite sleepat night, there is probably no reason to routinely takenaps during the day. On the other hand, if you dohave obstacles (job requirements, young children,noisy surroundings, etc.) that prevent you fromgetting adequate nighttime sleep, napping can helpyou sustain the focus, energy, and productivity youneed for an active life. Many cultures across theworld—especially warm weather countries in LatinAmerica, Asia, the Mediterranean, North Africa, andthe Middle East—have appreciated nap timethrought their history. Furthermore, more than 85percent of mammals have polyphasic sleep habits,meaning multiple sleep-wake incidents. For proof Ineedn’t look further than my dog, Buddha, crashedout under my desk right now but ready for quickaction should the doorbell ring!

Unfortunately, it seems the fast pace of life in theUSA (combined, perhaps, with some weirdpuritanical guilt factors) prevents napping from beinga culturally acceptable lifestyle habit. The promomessage for Dr. Sara Mednick’s book Take a Nap!Change Your Life reads:

Imagine a product that increases alertness,boosts creativity, reduces stress, improvesperception, stamina, motor skills, and accuracy,enhances your sex life, helps you make betterdecisions, keeps you looking younger, aids inweight loss, reduces the risk of heart attack,elevates your mood, and strengthens memory.

Now imagine that this product is nontoxic, hasno dangerous side effects, and, best of all, isabsolutely free.

At first glance it might seem like marketinghyperbole, but each exciting claim is welldocumented with respected studies (researchabstracts are provided in the Primal BlueprintResources appendix at MarksDailyApple. com).

“ A nap of 20 to 30 minutes will recalibrate yourbrain’s sodium: potassium ratio, a critical factor

to recover from nervous system fatigue andwake up feeling refreshed.”

Because the rhythm of sleep cycles is so critical tobrain and body restoration, brief naps can produceremarkable benefits by helping you catch up on non-REM sleep cycle deficiencies, shortcutting you intothe deep sleep cycles characterized by theta brainwaves. Many experts recommend a nap period of 20to 30 minutes. This time frame is believed to besufficient to recalibrate your brain’ssodium:potassium ratio, a critical factor to recoverfrom nervous system fatigue and wake up feelingrefreshed. However, a 20- to 30-minute nap is nottoo long to produce the unpleasant grogginess youmight experience from a prolonged siesta. Notablenappers throughout history include Winston Churchill,John F. Kennedy, Napoleon, Albert Einstein,Thomas Edison, Leonardo da Vinci, and ParisHilton.

Primal Blueprint Law #7: Play

Few would argue the importance of play, yetcompliance among many health-minded people islow in this area. We have been so heavily socializedinto regimented, technological, industrialized life thatscheduling time for play (now there’s an oxymoron!)is a big challenge. I don’t know about you, but I don’tthink the word playdate existed when I was a kid.Oh, we had playdates in my neighborhood, all right—365 of them, to be exact. They lasted from the finalschool bell till the dinner bell, not deterred by mud,rain, sleet, or snow (no kidding, I’m from Maine!). Wedidn’t need our moms making transportationarrangements via e-mail or cell phone. We justneeded air in our lungs, bike tires, and basketballs.

“Art is older than production [makingthings for practical use] for us, and playolder than work. Man was shaped less bywhat he had to do than by what he did inplayful moments. It is the child in man thatis the source of his uniqueness andcreativeness.

—Eric Hoffer American social writer and philosopher (1902-1983)”

As the challenges and responsibilities of making aliving or managing a family accumulate in our adultyears, we collectively adopt the belief that play is foryouth. The truth is that play is for everyone,particularly those absorbed in the incredible

particularly those absorbed in the incrediblecomplexity and breakneck pace of modern life.Regular play—time away from work, home duties,school, and other scheduled and unscheduledresponsibilities—helps quench your thirst foradventure and challenge (physical and mental),improves health, relieves stress, strengthens yourconnection with friends and community, and simplyenhances your enjoyment of life.

Learning disability specialist Dr. LorrainePeniston enumerates many research-provenpsychological benefits of play, including:

• Perceived sense of freedom, independence,and autonomy

• Enhanced self-competence through improvedsense of self-worth, self-reliance, and self-confidence

• Better ability to socialize with others, includinggreater tolerance and understanding

• Enriched capabilities for team membership• Heightened creative ability• Improved expressions of and reflection on

personal spiritual ideals• Greater adaptability and resiliency• Better sense of humor• Enhanced perceived quality of life• More balanced competitiveness and a more

positive outlook on life

There is plenty of evidence attesting to the factthat we can be more productive when we carve timefor play into our busy schedules. A New Zealandstudy reported that people were 82 percent moreproductive following a vacation and enjoyed

enhanced quality of sleep—but that 43 percent ofAmericans had no vacation plans in 2007 due towork pressures (and it’s probably worse since theeconomic collapse). A 2006 study published in theSunday Times (England) noted that the percentageof married couples citing lack of quality time due tooverwork as the basis for divorce has more thantripled in recent years, even while the traditionalleading divorce reasons, such as violence andinfidelity, have dropped sharply. Australian researchsuggests that frequent breaks from a sedentaryworkday produce numerous health benefits,including weight control and favorable blood levels oftriglycerides and glucose. A study published in theNew York Times suggests that enjoyable leisureactivities boost immune function even morepowerfully than stressful events suppress it.

4-Hour Workweek author Tim Ferriss contendsthat we work more quickly and efficiently when facedwith a deadline or other time constraints than whenwe slog through extended workdays and imbalancedlives. What if you only had to work four hours a day,with the other four devoted to leisure activities ofyour choice? Can you conceive of the possibility thatyou might be just as—or more—productive? Thinkyour prioritization skills would improve? How aboutyour tendency to be distracted by off-topic diversions(e-mail jokes and videos, poor discipline for phoneor personal work interruptions, etc.)? If you couldarrange your schedule accordingly, could you bemore productive by opting out of unnecessarymeetings or deciding to telecommute whenappropriate, instead of burning hours and gas on theroad simply for the decorum of showing up?

Seeing that we’re talking about play, you need notfollow any directives from me or anyone else aboutthe particulars of what, how, or when. Generallyspeaking, you’ll enjoy things that you excel at—orhave a passionate desire to excel at. While suchsedate activities as drawing trees in the park orreading for pleasure technically qualify as recreation,I believe best results come when you play outdoors,in fresh air and sunlight, with an adequate level ofphysical exertion. If you are one of the few who live alifestyle of extensive physical exertion, quiet leisuretime might indeed be the ticket. For the majority ofus who move far less than we are geneticallyprogrammed to, busting out of the confinements ofmodern life for some exhilarating play will producethe best physical and psychological benefits.

My favorite activity of the week is a regularSunday-afternoon pickup Ultimate game with my sonand several other families at the park. It is a greatsport, requiring diverse athletic and strategic skills,and is fun for players of all ages and ability levels. I’dsay it’s a “safe” sport, too, except for my freakaccident that resulted in a serious knee injury in2007…possibly attributed to my 17-year-old athleticmentality directing a 54-year-old body to get somebig air for a circus catch! Most importantly, myenjoyment of playtime has prompted me to reframemy main reason for exercising: I train Primally so Ican play hard at whatever I want whenever I chooseto, whether it’s at Ultimate, snowboarding, soccer,stand-up paddling, or golf.

“We don’t stop playing because we grow

old; we grow old because we stop playing.—George Bernard Shaw, Irish playwright and political

activist (1856-1950)”

If you can take the spirit of this message to heart,you can make something happen that will changeyour life. Let’s be clear that I’m not advocating sellingthe shop and becoming a surf rat. All work and noplay makes for a dull boy, but all play and no workmakes for a foreclosure. Balance is important in allareas of life, and it’s up to you to define your level ofwork-play balance. It might help to keep this popularsentiment in mind: “No one ever said, ‘I wish I’dspent more time at work’ on their deathbed.”

Primal Blueprint Law #8: Get AdequateSunlight

While the dangers of excessive sun exposure arewell recognized and heavily promoted by today’smedical community, it’s important to challengeConventional Wisdom’s blanket statement to shunthe sun—or lather up with tons of sunscreen as doEnglish Channel swimmers with their lanolin.Adequate exposure to sunlight helps our bodiesmanufacture vitamin D, which helps regulate growthin virtually every cell of our bodies and prevent avariety of diseases. Vitamin D is essential forhealthy teeth, bones, and nails; eyesight; theabsorption of other key nutrients, such as calciumand vitamins A and C; and immune function. VitaminD has also been shown to play a role in theprevention of breast, prostate, and colorectal cancer;cardiovascular disease; diabetes; autoimmunediseases; and inflammatory conditions, such asarthritis.

Perhaps the most exciting revelation about vitaminD has to do with its critical action on Gene P53—the“proofreader” gene. P53 acts as a spell-checkerduring each of the hundreds of millions of cellreplications that occur each day, informing the cellwhen something has gone awry and instructing it tomake necessary changes. Many scientists believeP53 is an important first line of defense against thekinds of mutations that can develop into cancers.The bottom line is that regular sunlight is essential toexcellent health and the prevention of skin cancer.

Early humans spent hundreds of thousands of

years absorbing powerful equatorial rays over theirentire bodies every day. As we migrated fartheraway from the equator, genetic adaptationsoccurred (the lightening of skin pigment and hairover many generations) to help us continue toabsorb sun optimally even when it was less plentiful.Just as we’ve suffered devastating healthconsequences from the relatively recent shift in thehuman diet away from hunter-gatherer to grain-based, the same dynamic holds for our sunexposure—except this lifestyle alteration has beeneven more severe. Only in the last couple ofcenturies of industrialization have millions of peoplein the civilized world gone for long periods of timewith little to no direct sun exposure. Consequently,there has been an alarming increase in healthproblems related to vitamin D deficiency.

The symptoms of vitamin D deficiency are not asovert as the disturbing image of scurvy-strickensailors staggering around lacking vitamin C (whichwas, ironically, partly a result of their high grainconsumption), but the health consequences aredevastating nonetheless. The risk increases forthose with confined lifestyles (spent in the home,office, or auto—witness Ken Korg), those with darkskin living distant from the equator, children withvitamin D-deficient mothers, the elderly, or peoplewho are house-or hospital-bound. Recent researchsuggests that vitamin D levels are also low in thosewith obesity and Metabolic Syndrome.

Internet and television health advisor Dr. JosephMercola (mercola.com) states:

The dangers of sun exposure have been

greatly exaggerated and the benefits highlyunderestimated. Excess sun exposure is not themajor reason people develop skin cancer(many believe poor diet, exposure to otherenvironmental toxins such as swimming poolchlorine, and insufficient sun are moresignificant risk factors). [A study from theMoores Cancer Center at UC San Diegosuggested that] 600,000 cases of cancer couldbe prevented every year by just increasing yourlevels of vitamin D.

Granted, the “fell asleep covered with baby oil atthe beach” burn-and-peel ordeals are indeed badnews. Medical experts say that even a few severesunburn episodes in your early years (who hasn’tfallen asleep on a beach or chaise lounge as ateenager?!) can generate sufficient ultravioletradiation damage to lead to the development ofmelanoma in later decades. But there is a happymedium between too much sun and too little.

Regular brief daily exposure to sunlight remainsthe primary way to obtain an ample amount ofvitamin D so critical to good health. While vitamin Dis found in small quantities in fatty fish (salmon,sardines, and mackerel), meat (particularly liver),eggs, fortified foods, and dietary supplements, mostingested sources are insufficient to ensure adequatevitamin D levels (e.g., without sun, you’d need some40 glasses of milk a day to get enough D). It is alsopossible to overdose on vitamin D with supplementsbut not with sunlight, because excess vitamin D isdestroyed by the sun itself. Blood tests are availableto determine how your vitamin D levels compare to

recommended levels.For most people, a slight tan indicates that you

are obtaining adequate vitamin D exposure, while aburn is, of course, unhealthy. It’s important toobserve the critical variable of your skin pigment andmoderate your exposure accordingly to makeabsolutely sure that you never burn your skin. In mostof North America or countries of comparablelatitude, 20 minutes per day is adequate for healthbenefits and yet brief enough to prevent damagefrom overexposure.

The variables of season, climate, and skin toneare substantial and should be carefully consideredon a daily basis to ensure you obtain adequatesunlight while avoiding risk factors of excessiveexposure. Those with very fair skin may obtainadequate vitamin D exposure with just five minutesof direct sunlight on the face and arms, outside thepeak sun intensity hours of 11 A.M. to 4 P.M. in thesummertime. Solarly challenged folks (say, someoneof African heritage living in Scandinavia or scientistson a winter research project at McMurdo Station,Antarctica) have to make a major effort to soak upenough sun to attain sufficient vitamin D levels. In theevent that natural sunlight just isn’t available, thereare some new forms of artificial tanning lights thathave been proven to increase vitamin D levelssafely. Information on the latest “approved” versionscan be found at MarksDailyApple.com.

Unfortunately, there is little conclusive researchabout just what constitutes ideal sun exposure timesto synthesize adequate vitamin D. My position hereis that we have generally exhibited a knee-jerk, fear-based reaction to skin cancer dangers by viewing

the sun as evil. I believe that you should obtainbetween 10 and 30 minutes every day (weatherpermitting and working up to longer exposureperiods as the sunny season progresses) of directsunlight exposure to at least 40 percent of your body.Just like with calories, your body is adept at soakingup rays and storing vitamin D for prolongedutilization when seasonal and climatic circumstancescompromise your sun exposure.

How to Screen Your Opponent

If you find yourself spending more time than thegeneral range required for healthy vitamin Dsynthesis, you should have a protection plan.Unfortunately, Conventional Wisdom lets us downagain by touting sunscreen as a fail-safe method.Credible research has shown that most sunscreenshave historically not blocked the UVA rays thatcause melanoma. This may have resulted in millionsstaying in the sun too long simply because their skinwasn’t burning from the blocked UVB rays. Had theyused no sunscreen at all, at least they would haveknown enough to get out of the sun when they got alittle pink. And in the case of skin cancersusceptibility, genetics does play a significant role.Those with fair skin, red or blond hair, and light eyesor those with numerous moles are six times morelikely to develop melanoma than those with darkerfeatures. Some researchers even believe thatexcessive exposure of the skin to swimming poolchlorine is a bigger risk factor for melanoma thanultraviolet sunlight.

Furthermore, many of the popular agents used insunblock products may have toxic properties,especially when you consider the standardrecommendation to reapply these syntheticchemicals frequently to your porous skin. Octylmethoxycinnamate (OMC), a chemical contained in90 percent of sunscreen products, could damageliving tissue if it penetrates your outer layer of deadskin. Titanium dioxide, another popular sunscreencompound, has been named a “potential

occupational carcinogen” by the U.S. governmentdue to unclear toxic danger.

Hence, if you must be out in the sun for extendedperiods of time, it is far preferable to use clothing,especially technical fabrics touted as providing extrasun protection, to minimize your exposure to harmfulUVA rays—and to prevent burning. There arenumerous apparel brands touting enhanced SPF(sun protection factor) effectiveness; search theInternet or visit a high-quality specialty sports store tofind some. If you are partial to good ol’ cotton, realizethat it, too, will offer significant SPF effectiveness.Examining your skin after a day in the sun to makesure it’s not burned will reveal just how well yourclothing protects you. As a backup to clothingprotection, use a premium sunscreen that protectsagainst UVA, UVB, and the newly described UVCrays, such as Neutrogena’s Helioplex or an opaquezinc-based cream that blocks all rays entirely.

If you are concerned about getting overheated byclothing, it’s interesting to note that participants inthe Badwater 146-mile footrace across Death Valleyin the middle of summer (definitely a non-PrimalBlueprint approved event!) dress from head to toe inloose-fitting white garments. While it might take alittle getting used to, light white clothing has beenscientifically proven to keep your skin and coretemperature cooler than letting your skin glisten inthe sun.

Look on the Bright Side

Beyond exposing yourself sensibly and beingcareful always to use protection (can you believe Islipped that line past my editors?!), the highantioxidant values obtained when you eat PrimalBlueprint style, combined with the use of potentantioxidant supplements, can also go a long, longway toward reducing or eliminating any damagecaused by sun exposure.

“The high antioxidant values obtained whenyou eat Primal Blueprint style, combined with

the use of potent antioxidant supplements, cango a long, long way toward reducing or

eliminating any damage caused by sunexposure.”

On the flip side, a bad diet could be an even moreprofound risk factor than sun exposure for skincancer. Research published by the NationalAcademy of Sciences indicates that a healthydietary omega- 6:omega-3 ratio is critical to skincancer prevention. As we have already learned,eating a diet heavy in processed foods can produceobscene ratios of 20:1 through 50:1, instead of the4:1 or less omega- 6:omega-3 ratio that can beachieved with a Primal Blueprint eating style ofnatural animal meats, vegetables, and fruits—andsome prudent omega-3 supplementation. As wealso learned previously, an unhealthy imbalance offatty acid ratios in your diet has been known toexacerbate the growth of tumors and other

inflammation-related health conditions.Reflecting on the big picture of genetics, lifestyle

practices, and corresponding health risks, we aresometimes led astray from common sense bylooking at isolated examples of people who defy theodds and experience unpredictable results—bothpositive and negative. Yes, there are health freakseating optimal diets with good family histories whowill inexplicably get cancer, but this is not a logicalargument against living a clean life. Also, upondeeper examination, sometimes “inexplicable”becomes clearer. A dark-featured person whoavoids sunlight yet contracts skin cancer might be avictim of vitamin D deficiency and an imbalance offatty acids in the diet more so than simply randombad luck. What about the hard-living, inactivecharacters who make it to a ripe-old age onprocessed foods, tobacco, and alcohol? Could it bethat they simply got enough sunlight and handledstress particularly well?

In summary, make a concerted effort to obtain asensible amount of sunlight every single day. If yourpigmentation or environment makes you particularlysensitive to the dangers of excessive sun exposure,cover up your skin with protective clothing after youobtain direct rays to a significant percentage of yourbody (and eat lots of fruits and vegetables!).Sunburned skin is your benchmark to avoidexcessive exposure.

Primal Blueprint Law #9: Avoid StupidMistakes

Despite common Fred Flintstone-like depictions,early man was far from a numbskull. Grok was mostcertainly attuned to his surroundings and was skillfulin his ability to avoid making mistakes or getting intosituations likely to endanger health. This commonfaulty assumption that our hunter-gatherer ancestorslived “solitary, poor, nasty, brutish and short” lives (asdescribed in the “state of nature” theory advanced by17th-century English philosopher Thomas Hobbes,when he argued for the need to have governmentstructure in civilization instead of living off the landhunter-gatherer style) has always bugged me.

“I drive way too fast to worry aboutcholesterol.

—Author Unknown ”

Research suggests that Grok and his family wereactually generally healthy (robust is the aproposterm), productive, and so appreciative of their livesthat they felt the need to express themselves throughart. There may even have been a selective benefitwithin tribal units for grandparents—meaning thatgetting older may have actually had an evolutionaryadvantage (babysitting or the transfer of importantknowledge and history, for example) far pastprocreating.

So, if they were so robust and if our genes truly

evolved to allow us—and possibly even encourageus—to live long lives, then why was the average lifespan relatively short? I had always assumed that itwas things like deaths during childbirth, infections,accidental poisoning, even tribal warfare thatbrought the average life span down. But then I got areal-life experience of what might have affected lifespan more than anything else. Far from nasty andbrutish, it was the mundane lapses in judgment, evenminor ones, that likely spelled doom for many primalhumans.

My unusually bad dive during an Ultimate match inSeptember 2007 resulted in a torn quadricepsmuscle, displaced kneecap, ruptured prepatellarbursa, and smashed nerve. An X-ray revealed noother tendon or ligament damage, and myorthopedist said the soft-tissue injury would heal in12 weeks. He advised me to use pain as my guideand come back slowly. Because I had no pain at all(smashed nerve, remember?), I felt like I wasrecovering quickly. I even resumed my beach sprintsin early December, followed by a snow-boarding tripover Christmas break. But despite wrapping theknee every day and taking it fairly easy (wink, wink—and again no pain), I came home with a very swollen,black-and-blue knee. By the end of the week, I wasunable to bend it more than a few degrees. An MRIrevealed a large organized hematoma over the quadand kneecap that needed to be removed surgically.During surgery, it was discovered that the originaltorn quad muscle had never repaired itself and wasleaking blood into the space, causing thehematoma. So my surgeon removed the hematomaand stitched the quad back to the patellar tendon.

Here I was, 54 years old, with the body of a 25-year-old and the mind of a 17-year-old, lookingforward to living well past 100, but I was effectivelyincapacitated for more than four months by an injurycaused by a random fall. (Truth be told, I had secondthoughts as soon as I jumped.) Of course, I had theluxury of modern surgical procedures to repair thedamage and eventually recovered fully. Had thishappened 10,000 years ago, my inability to run awayfrom a predator might well have spelled the end forme—all because of a momentary lapse of judgment.Even today, a small accident that active youngerfolks barely sneeze at (e.g., a fall from a ladder whilehanging the holiday lights or turning an ankle on astaircase) can mean something entirely different forsomeone elderly and sedentary (such as a fatal caseof pneumonia contracted while “recuperating” inbed).

The Darwin Awards—Long Live NaturalSelection

As society continues to modernize exponentially,we arguably exhibit less and less common sense inavoiding stupid mistakes. I believe part of the reasonis that deep down, we know we can afford to makethem. Our intricate system of safety nets in modernsociety has compromised our capacity to takeresponsibility for our role in the “accidents” that occurand are chronicled by the news media seeminglyevery single day. Look no further than YouTube orJackass television reruns to confirm that we areactively inviting unnecessary struggle and sufferinginto our lives—all in the name of expressing theyouthful sense of adventure that has been stifled bythe constraints and predictability of the modernworld. The “Darwin Awards” satirical book and Website annually bestow special distinction on thosewho, with particular brilliance, “improve the genepool by removing themselves from it.” Here aresome of my favorite recent winners: Hot Rod: A Texas motorist spilled a gas can in theback of his car. While searching for the can at night,he flicked on a cigarette lighter to get a better view,igniting the vehicle. Nacho Libre: A Pennsylvania man was criticallyinjured when he crashed his motorcycle into atelephone pole—distracted by a plate of nachos onhis lap.

CSI—Alternate Ending: A police officer in Illinoiswas trying to show another patrolman how a fellowofficer had accidentally killed himself. Whilereenacting the shooting from the previous week, heforgot to unload his gun and shot himself in thestomach. While driving himself to the hospital toseek treatment, he was killed in an auto accident. Up, Up, and Away: A Catholic priest in Brazilattached a lawn chair to dozens of helium balloonsand launched his homemade craft. Winds picked upand he drifted out to sea. Well prepared for thispotential adversity, he fired up his satellite phone tocall for help but could not figure out how to operatehis GPS unit to provide an accurate location forrescuers. Rescuers were unable to locate him—ever…although bits of balloon were found later onmountains and beaches. Off the Falls: A man attempted to pilot a rocket-boosted jet ski off the side of Niagara Falls. Theidea was for the rocket to launch the jet ski beyondthe danger of the falls and then deploy a parachuteand float to safety. The damp air caused both therocket and parachute to fail as he rode off the edgeof the falls. Miraculously, he survived the 160-footdrop but drowned because he didn’t know how toswim and was not wearing a life jacket.

Stupor Hero

A book I read recently, Survive!: My Fight for Life inthe High Sierra, may hit closer to home than themore preposterous aforementioned examples. Thestory dramatizes a familiar modern paradox: wepossess vast intelligence and technology to extricateourselves from all kinds of trouble but lack thecommon sense to avoid it in the first place.

The book relates the story of author and pilotPeter DeLeo crashing his small plane during awinter sightseeing trip over rugged mountain terrainin the California Sierra. DeLeo left his two seriouslyinjured comrades at the crash site and hiked 50miles in 13 days to reach civilization—despite abroken leg, a torn shoulder, broken ribs, no food,and no navigation equipment. His survival instinctson the journey, which included several days ofblizzard conditions, were remarkable. Each evening,he scavenged materials to bury himself in anelaborate shelter and then conducted intensivebreathing exercises for hours to ward off potentiallyfatal hypothermia. He timed his hiking efforts by theweather, starting before sunrise to ensure crustysnow and ending at midday to allow adequate timeto dry his clothes in the sun and avoid dehydrationfrom overheating. DeLeo’s awareness of hissurroundings, expert risk management, andleveraging of natural resources would have madeGrok proud.

Unfortunately, upon closer inspection, his heroicswere severely tainted by scathing criticism fromexperienced pilots and wilderness experts. The

official NTSB crash investigation concluded that piloterror was the cause of the accident (counteringDeLeo’s claim of “freak wind shears”). Lackingproper navigation charts aboard the plane (strikeone if you’re keeping score at home), he flew into abox canyon with an insufficiently powered plane(strike two), necessitating a forced crash landing. Hehad failed to file a flight plan at takeoff (strike three)or inform anyone of even a general travel plan (strikefour), and he failed to have a fully functionalemergency transmitter aboard the plane (strike five,you’re out—even in T-ball!). These oversightscritically delayed the rescue effort; DeLeo’s twofriends were dead when he led rescuers back to thecraft two weeks later.

Speaking of Darwin and the gene pool, DeLeo’sbrother participated in the rescue effort byimpulsively jumping on his motorcycle and headinginto the Sierra from Los Angeles. Gunning up amountain pass, he snuck past a ranger who hadordered him to turn back, lifted his bike through the“closed for winter” barricade, and continued on untilthe road was impassable because of snow. Heditched his bike and wandered around onsnowshoes looking for his brother for a while andthen returned down the treacherous pass. During hisdescent, he slid on a patch of ice and was nearlypancaked by oncoming traffic.

“Funny how some guys always find a wayto crash and others [namely Armstrong]always find a way to win.

—Martin Dugard Tour de France journalist”

Extending the lens wider, each of us must admitthat we have brought various levels of misfortune andtrauma into our lives from lapses in concentration orcritical thinking. As we attempt to reflect on thesestupid mistakes, often we default to blaming badluck instead of reenacting the chain of events with adeep, honest assessment of our accountability. Infact, the concept of taking responsibility seems tohave all but disappeared from modern life. If we trulydeconstruct those times we have been the victim ofcircumstances, it’s quite likely we can discover thatexact moment when we were distracted, made apoor choice, or ignored the clear warning signal thatmight have helped us to avoid the entire incident.

Hypervigilance and Risk Management

As those who aspire to peak performanceaccumulate self-help libraries full of books onachieving financial freedom, implementing the latestwinning management techniques, or masteringcomplex hobbies (e.g., golf, sailing, triathlon, or oilpainting), it makes sense to add hypervigilance andrisk management to the list of skills that requirecareful honing. These are innate skills that we allpossess, and like any other skill—or muscle—wehave to use and develop them or they will atrophy.Unfortunately, the obsessive effort society makes todiffuse all forms of risk and danger suppresses theuse of these natural instincts: endless warning signson roads and in public venues, warning labels onevery consumer product, and sensationalized newsreports about the dangers of shampoo, financialscammers, and kids’ pajamas catching fire.Furthermore, continued technological innovations inthe name of comfort and convenience collectivelypush us toward running on autopilot, often to ourdetriment, through various mundane elements ofdaily life.

In driving through Europe, I’m amused to note howfew warnings and safety precautions are on theroadways. You can drive on narrow roads overtreacherous alpine passes and find no guardrails,minimal road striping, and only an occasional smallsign designating a tight turn, an avalanche danger,or a reduced speed zone. You have utter chaos inmany big cities with raw aggression routinelywinning out over traffic lights, signage, or the use of

turn signals—but cars still seem to reach theirdestination safely. In contrast, take a spin through thecanyons near my home and you will see miles uponmiles of sturdy guardrails and endless diamond-shaped yellow signs with admonitions and iconswarning you of assorted dangers that lurk aroundevery corner. Nevertheless, every year tragedystrikes our local community with fatal accidents(typically induced by alcohol and/or speeding) onthese obsessively protected roads.

Meanwhile, the historic traffic fatality rates inFrance, Germany, Great Britain, Switzerland, andScandinavia—per capita and per vehicle milesdriven—are significantly lower than those of theUnited States. Interestingly, some progressive trafficengineers, in the U.S. and abroad, are popularizingthe concept of “shared space” as a tool to reduceaccident rates. The concept relies on humaninstincts, such as eye contact, in favor of traditionaltraffic signals and signs (e.g., the removal of bikelane striping on a roadway may actually makecycling safer by increasing driver vigilance). Thisseemingly counterintuitive concept speaks to thepower of nurturing our natural instincts to navigatepotentially hazardous situations effectively when weare not pacified by excessive safety measures.

Bart Knaggs, close friend and business managerof Lance Armstrong, was once asked what qualitiesset Lance apart from the competition. While manyhave read about Armstrong’s superhumancardiovascular system or superior killer instinct,Knaggs chose something more esoteric to highlight,calling attention to Lance’s hypervigilance and risk-management skills in the context of the incredible

complexity and strategic nature of Tour de Franceracing. On the bike, Lance’s hypervigilance enableshim to identify those competitors around him whozone out, even for a moment, and to attack (increasepace to break away from the pack, usually in themountains) at the exact right times for success (overthe course of Lance’s seven Tour victories, the totaltime of these attacks amounted to mere minutes outof hundreds of hours of total competition time).Furthermore, Lance and his teammates’ ability toconstantly assess risk and manage it moment tomoment prevent his competitors from turning thetables on him in a similar fashion.

One of Lance’s most dramatic Tour momentscame on a dangerous descent in 2003. Lance’schief rival crashed heavily and broke his hip. Lance,riding a few seconds behind, averted the crash siteby swerving off the road, cutting across a steephayfield, dismounting to jump over a ditch, andremounting beyond the crash site to carry on! Yearslater, Tour de France chronicler Martin Dugard wrotein an account of how a rider had suffered animprobable solo accident while wearing the yellowleader’s jersey for the first time: “Funny how someguys always find a way to crash and others [namelyArmstrong] always find a way to win.”

As we strive to “find a way to win” in the game oflife, we must respect the importance of holding thatsteering wheel and resisting the urge to flick theswitch to autopilot. We must also be willing to takepersonal responsibility for our actions instead ofdefaulting to speed-dialing a personal injury attorneywhenever we come to misfortune. If you were to gethit by a motorist running a red light, it would most

certainly be his fault, but you may fare better on theroad if you remember to fasten your seat belt andlook for oncoming traffic before hitting the gas whenyour light turns green. Every time I encounter a diceydriving situation, I realize something upon furtherreflection when things calm down: whenever Imumble “asshole” to someone who has just cut meoff, I should really be saying it to myself, too—forbeing in a rush, being too aggressive or impatient,or diverting my focus from the road momentarily.Maybe the motorists who incur my wrath deserve alittle choice feedback, but I can find something I bringto the table most every time.

I can’t remember if an errant throw or overlyaggressive defensive play was involved in myUltimate accident, as I prefer to focus on the fact thatI hurled myself through the air irresponsibly and thentried to come back into action too quickly afterward.When I take responsibility for my actions, mymisfortune becomes a growth experience—anappealing alternative to feeling like a victim orplacing any importance on the notion of bad luck.

This theme also works in a discussion aboutdietary habits. You can blame lousy food options inairports, your distressing family medical history, orthe limitations of your budget, but in each case youmay be better served to accept some personalaccountability. Take the extra time to pack healthysnacks for your travel. View your family history as acatalyst to cultivate hypervigilance and risk-management skills instead of as a curse. Take adeeper look at your lifestyle priorities, make somecompromises, and stretch your food budget a bit tochoose the very best of everything. In this way you

can turn negatives into positives and create excellentleverage to be the best you can be, regardless of“bad luck” or other figments of your imagination thatare vying for your attention. As my wife, Carrie, says,“They’re all choices you can make whenever youwant.”

“Everybody gets so much information allday long that they lose their commonsense.”

—Gertrude SteinAmerican author and

French art patron(1874-1946)”

Primal Blueprint Law #10: Use Your Brain

Perhaps no other Primal Blueprint behavior hasbeen as fundamental to the success of the humanrace as a devoted reliance on complex thought—working the brain just like a muscle. Hunter-gatherers all around the world developed language,tools, and superior hunting methods independently.Combined with optimum dietary choices (includinghigh levels of healthy fat and protein), humansexperienced a rapid increase in human brain sizeover just a few thousand generations (it should benoted that brain size has actually declined steadily inour recent history, something experts theorize wasexacerbated by the dietary changes caused by theadvent of agriculture and grain-based diets).

As discussed in the Avoid Stupid Mistakessection, we are experiencing some unfortunateregression in the simple, powerful Primal Blueprintbehavior of using your brain. While the modern worldfeatures plenty of complex thought and a constantand rapid progression in human innovation—technological and otherwise—our overstimulatedlifestyles compromise our ability to use our brainswith maximum effectiveness. Even Albert Einsteinwas reputed to have once said, “I don’t know myphone number because I can look it up easily in thephone book.”

The fact that we are able to outsource brainfunction is not necessarily bad, but it does reveal thatwe are having trouble keeping up with today’sinformation overload. In the workplace, themismanagement of information overload from

personal digital assistants (BlackBerry, iPhone,etc.), instant chat, and the like can stifle creativityand innovation, not to mention our levels of energy,motivation, and health. Consequently, many of usoperate in a reactive mode, constantly and oftenfutilely trying to keep pace with the information withwhich we are bombarded. In Mark Bauerlein’s bookThe Dumbest Generation, he blames digitaltechnology for compromising the intellectualdevelopment of young people. “When we were 17years old, social life stopped at the front door. Now[via MySpace, Facebook, instant chat, texting, etc.]peer-to-peer contact…has no limitation in space ortime,” observes Bauerlein. Hence, time to read, day-dream, free-associate, or gain an adequateunderstanding of current events, history, and othermainstays of cultural sophistication goes by thewayside.

The fallout from this cultural shift is difficult toquantify, but the story of our pilot friend offers anintriguing perspective. During his ordeal in theSierra, DeLeo exhibited magnificent brain use; if hehad shown anything short of brilliant creativity,innovation, gross and fine motor skills, mind-bodyconnection, risk management, and hypervigilance,he would not have survived. However, hisperformance must be placed in the context of theincredibly poor brain function he exhibited to gethimself into that mess in the first place. Similarly, wecollectively do an exemplary job at consumerism,multitasking, and leveraging technologicalinnovations, but the development and refining ofthese skills comes at the extreme cost of anunhealthy, imbalanced lifestyle.

“Modern life leaves our minds restlessand under-utilitized because we areconfined, inactive, and comfortable, Wecannot be satisfied with more and more,because we are evolved for anotherlifeway in which material goods do notmatter.

—Art Devany, Ph.D. Evolutionary fitness advocatearthurdevany.com”

If we examine the true definition of stress as“stimulus,” it’s clear that we require a certain amountof daily stress to thrive, prosper, and be happy.“Evolutionary Fitness” advocate Art Devany, Ph.D.(arthur-devany. com) draws a compelling linkbetween exercising our minds and our geneticnature as free, independent, adventurous humanbeings. “Modern life leaves our minds restless andunder-utilitized because we are confined, inactive,and comfortable,” Devany argues. “We cannot besatisfied with more and more, because we areevolved for another lifeway in which material goodsdo not matter. The result is that we are deeplyunsatisfied with modern life and don’t know why.” Itseems like our genes don’t know what to make of allour “stuff.”

At first glance, few might agree that our minds arerestless and underutilized. Many of us end our daysrunning on fumes, feeling like our minds will explodeif we send or receive any more e-mail. Our mindsare indeed overstressed, yet technically

underutilized, because we lack the balance thatcreative intellectual outlets, play, healthy diet,exercise, sleep, and other winning behaviorspromote. Eight hours of brain power is probably asensible limit to devote to your daily work efforts.However, engaging your mind with things thatstimulate your creativity in other ways and that youhave a passion for is critical to mental health andoverall well-being.

As we collectively pursue overly stressful,imbalanced lifestyles, the façade of retiring to a lifeof leisure has become entrenched in our society.Granted, no one would argue with the benefits ofhaving financial independence versus trying to makeends meet every month, but beyond our economiccircumstances we must consider what is truly healthyfor our minds. A life of true leisure and ease doesnot represent the highest expression of your talentsand therefore is psychologically unhealthy.

Robert Frank’s book Richistan—A JourneyThrough the American Wealth Boom chronicles thechallenges that trust-fund kids have navigating lifewith the unearned wealth that many experts argue isa disadvantage. Challenges with motivation,substance abuse, lack of connection or rolemodeling from busy/famous parents, and protectingor adding to their passive wealth are commonplace,thanks to the lack of perspective or compellingreason to apply themselves to the familiarchallenges of obtaining an education and careerthrough the competitive free market.

What if you won the lottery and had all the moneyyou would ever need? How would your life change?I’m not talking about the observable change in your

credit card balances or new toys in the driveway. I’masking how you would spend your time. Would youreally kick back on the beach in Maui for months onend? Would you cast aside your plain, averagefriends in favor of a new, exciting blue-blazeredcrowd from the country club? Or, when push came toshove, would you perhaps drift very close to what youare doing now—working with cherished colleagues,volunteering in school and community, and pursuingsimple, inexpensive passions with family andfriends?

Those who are content to punch the clock andskate along at bare minimum effort would be wellserved to look at what has happened to those whorest on their laurels throughout history. From failedancient civilizations to today’s too-comfortablemiddle manager or cocky eleventh grader dragginghis heels on SAT prep and college applications,those who fail to exercise their creativity,imagination, and awareness will likely suffer not onlyfrom the high drama of defeat, failure, or physicaltrauma but also from that “restless mind” syndromediscussed previously.

“A life of true leisure and ease does notrepresent the highest expression of yourtalents and therefore is psychologically

unhealthy.”

Chapter Summary

1. Get Adequate Sleep: Despite being acritical component of good health andstress management, sleep is regularly

compromised today due to the pull oftechnology and hectic schedules.Insufficient sleep can lead to numeroushealth problems and declines incognitive function. Tips for optimumsleep include having a clutter-freebedroom, a calm, low-stimulationtransition into bedtime, having consistentbed and wake times, and eatingminimally (and consuming the rightfoods) in the hours before bed.Furthermore, occasional naps canproduce many health benefits, includingreduced risk of disease plusimprovements to mood, concentration,and physical performance.

2. Play: The regimented nature of modernlife leaves many adults—and even kids—deficient in play. The profoundpsychological benefits of play areintegral to healthy cultures, communities,and individuals, including a directrelationship to work productivity. Pursueunstructured play opportunities—preferably physical play, which countersthe negative effects of sedentary,technological existence—on a dailybasis to manage stress and be happy.

3. Get Adequate Sunlight: A reasonableamount of daily sun exposure(depending on numerous variables,including skin pigment and climate) canproduce numerous health benefits andalleviate many health risks, because it

enables your body to synthesize optimallevels of vitamin D. The dangers of sunexposure are overdramatized and manyeven suffer from sun deficiency today.Risks of skin cancer are greatlyminimized if you avoid sunburn and eat ahigh-antioxidant diet. Clothing is the bestprotection, as sunscreens have somehealth objections and may be lesseffective than advertised.

4 . Avoid Stupid Mistakes: Avoidingstupid mistakes was a critical survivalfactor for Grok, because margin for errorwas much lower. Today, modern lifeattempts to shield us from all manner ofdanger, yet—possibly desensitized by allthese protection mechanisms—we stillseem to find a way to invite trauma andtragedy into our lives by making stupidmistakes. We must practice ourhardwired, evolution-perfected skills ofhypervigilance and risk management tonavigate successfully through even theseemingly mundane elements of daily lifeto avoid unnecessary suffering andensure longevity.

5. Use Your Brain: Human innovation andoverstimulation have compromised ourability to use our brains to maximumeffectiveness. We must exert greatdiscipline to leverage technology to ouradvantage instead of fall victim to it byspacing out, burning out, or otherwisemisusing our greatest weapon as human

beings: complex thought. Pursue newchallenges, such as music, language,hobbies, or adventures, that stimulateyour brain and allow you to depart fromyour daily routine.

CHAPTER 8

A Primal Approach to Weight Loss

“A Primal Breakfast, a Primal Lunch, and aSensible Primal Dinner”

In This Chapter

I provide a detailed step-by-step process forlosing an average of one to two pounds of bodyfat per week. You’ll learn how to target protein,carb, and fat intake specifically in order to rampup fat metabolism, maintain high dietarysatisfaction levels, and avoid the risk ofdepleting muscle tissue and suffering from thetypical rebound-rebellion effect of severe caloricrestriction. I discuss how deregulating foodintake and fasting intermittently can be effectivecalorie-restriction tools and how exercise cansupport and accelerate progress toward yourbody composition goals.

I review two weight-loss case studies (Kenand Kelly Korg, naturally!), calculating theiraverage daily caloric expenditure and optimaldaily intake of each macronutrient—PrimalBlueprint style—to produce effortless fat loss.We’ll examine a daily food journal for each ofthem, featuring delicious, nutritious Primalmeals. The journals contain detailed caloricanalysis’ and macronutrient breakdowns foreach meal plus daily totals. The case studies

result in a loss of eight pounds for Ken and 7.75pounds for Kelly in a single month. Finally, Iprovide troubleshooting tips for possiblesetbacks and plateaus that arise for peoplewhen trying to lose weight in the real world.

I asked the clothing store clerk if she hadanything to make me look thinner, and she said,“How about a week in Bangladesh?”

—Roseanne Barr

These are the critical elements of the Primal

Blueprint weight-loss approach: Minimize carb intake to control insulin productionand enable stored body fat to be burned for energy. Optimize protein intake to preserve energy levelsand maintain or increase muscle mass while youexercise. Optimize fat intake to achieve high satiety levels,provide energy, and eliminate hunger. Engage in occasional Intermittent Fasting (I.F.)and deregulated meal habits to produceaccelerated caloric deficits that lead to greater fatloss. Engage in a Primal Blueprint-style exerciseprogram that fine-tunes your fat metabolism,

builds/tones lean muscle, and accelerates bodycomposition improvements without exhausting you. Avoid excessive regimentation or resultsobsession in favor of a long-term perspective.Assess results monthly and don’t worry about dailycalorie counting or frequent scale measurements. Lose a pound or two of fat a week just by followingthe incredibly reasonable, flexible, and simplePrimal Blueprint laws detailed in this book—can itbe this easy? Let’s not mince words here. Thescience of reducing stored body fat requires you toburn more calories than you consume. Unless youplan to lose water and muscle tissue (and I know youdon’t), losing one to two pounds of fat per week (yourpersonal maximum rate within this range dependson your existing body weight, metabolic rate, andactivity level) means an average daily deficit of 500to 1,000 calories. It’s just unrealistic to lose weightsafely any quicker than that without depleting musclemass or becoming fatigued.

It’s also a truth of homeostasis and evolutioncombined with the abundance of modern life that it’seasier to pack on excess weight than burn it off.(We’ve fine-tuned our Grok-like ability to storeexcess calories!) So, now that you know the scienceof how the body stores and/or burns fat, it’s a simplematter of executing the right strategy.

The good news here is that when you do reach

your desired body composition, all you have to do tomaintain it is reasonably control carbohydrate intaketo average 100 to 150 grams per day. Then, even ifyou consume excess protein and fat calories, yourbody will simply ramp up its metabolism enough toburn off extra fuel. This will happen in numerousways. Your brain, enjoying stable blood sugar levelsand optimal hormone balance, will inspire you to bemore active, both consciously (through more spiritedworkouts, for example) and subconsciously (with agenerally more energetic pace through your day).Your core temperature will rise slightly (throughincreased internal cellular activity), and you will evenexperience increased energy dissipation in themitochondria within each of your cells.

Primal Blueprint-style eating allows you to eatmore calories than a restrictive diet yet be far moresuccessful losing body fat. This seemingly illogicalclaim has played out in numerous studies wherecontrol groups ate the same number of calories andhad the same activity level but ate different kinds offoods. The disparate results achieved wereattributed to what scientists call a metabolicadvantage provided by eating certain foods(namely, those that moderate insulin production).

The idea is to hit the sweet spot where carbs havebeen reduced just enough so that your body prefersto burn fats and a moderate amount of ketonesinstead of relying so much on glucose. Thiscarbohydrate sweet spot is 50 to 100 grams per dayfor most people, with the range depending on yoursize, age, sex, and metabolism. Consume morecarbs than that (up to 150 grams a day) and you’llmaintain weight quite easily without gaining, but

you’ll have to work a little harder to burn it off. On theother hand, it’s certainly healthy to take in less than50 grams per day of carbs once in a while (as Idiscussed in Chapter 3, you could live on zero carbsfor a long time), but the idea is to stay just on thefringe of ketosis. In the sweet spot, you will maintainhigh energy levels (no more insulin crashes), you canexercise (including regular intense sessions) andrecover without getting exhausted, and you won’texhibit any of the unpleasant by-products of severelycarb-restrictive diets that put you in full-on ketosis.These include the annoying “ketone breath,”insufficient vitamin/mineral intake (due to the severerestriction of vegetables and fruits), and poorcompliance due to the deprivation andinconvenience involved in trying to bottom out oncarb intake.

Weight-Loss Macronutrient Plan

For those of you seeking detailed, quantifiableguidelines for your caloric intake, you can follow thissimple formula that begins with obtaining acalculable level of protein sufficient to preserve leanmuscle mass, strictly limiting carbs to an average of50 to 100 per day, and using fat as the main variableto obtain your daily caloric needs.

To ensure your success and comfort during thefat-reduction period, please make an extra effort tohave appropriate Primal snacks available at alltimes. These include low-glycemic carbs (e.g.,berries or crunchy vegetables) and foods high inprotein and/or fat (nuts, seeds, trail mix, meat,cheese, etc.). If you experience some difficultytransitioning over from a carb-dependent diet toPrimal Blueprint eating, grabbing a handful of nuts,a stick of beef jerky, or a hard-boiled egg when youget hungry can make all the difference in the world.

Protein

As you learned already, you need an average of0.7 to one gram per pound of lean body weight perday to repair, build, and/or maintain lean musclemass effectively and to adequately supportnumerous other metabolic functions dependent upondietary protein. I like to calculate the average over atime period of at least four days (this is easy to dowith an online calculator, such as found atFitDay.com) to account for the natural variance ofyour daily eating habits and activity level.

For an active female (1.0 factor) with 100 poundsof lean body mass, this is only 400 protein caloriesper day. For an active male with 150 pounds of leanbody mass, this amounts to only 600 protein caloriesper day. Coupling protein minimums with our strictlimitations on carbohydrates (at 50 to 100 grams perday during the fat-loss phase, even the male is under1,000 calories per day before considering fatintake), it’s easy to see how you can reduce body fatat an accelerated rate. Furthermore, you can loseweight aggressively without the deprivationcommonly associated with weight-loss efforts. Withthe Primal Blueprint weight-loss approach, you cansensibly enjoy rich, satisfying high-fat foods that willeliminate the slightest feelings of deprivation. Whilethe “eating fat is okay for weight loss” idea mightseem contradictory at first glance, it is valid; withoutinsulin, eating fat will not make you fat!

Keep in mind I’m not asking you to undergo anexpensive underwater body composition test topinpoint your lean body mass and then carry around

a calculator to nail your exact protein requirementsevery day. Your appetite will guide you effectively tomeet your protein requirements, just as your thirstdoes for hydration requirements. That said, if youexperience low energy or a reduction in musclemass, you may want to delve further into just whatyou are eating to be sure the levels are in properrange. Jot down everything you eat for a few days,and then use a food calculator to determine howmany grams of the various macronutrients you areconsuming. I’ve provided some suggested mealswith detailed nutrient breakdowns in this chapter togive you a feel for how healthy and satisfying thePrimal Blueprint weight-loss plan can be.

Carbohydrate

Limiting your average carb intake to 50 to 100grams per day will effectively moderate your insulinproduction and optimize your fat-burning process. Atthis level of carbohydrate intake, your body will bestimulated to burn more stored fats and manufacturea little extra glucose in the liver throughgluconeogenesis. In this case, however, dietaryprotein will provide the substrate forgluconeogenesis instead of your precious muscletissue, which I have discussed as a bad thing in thecontext of the fight-or-flight response (triggered byChronic Cardio or a protein-deficient extreme diet).

As an added benefit of this process, your liver willgenerate a moderate level of ketones that will helpspare muscle tissue and provide added fuel for cellsthat might otherwise require glucose. Hence, limitingyour carbs to well under 100 grams per day will putyou in a very mild (and desirable, because you’ll beburning fat like crazy) state of ketosis. If your battingaverage drifts above 100, your blood glucose levelswill start to redirect energy pathways more towardglucose burning. I’m not asking you to split yourcarrot sticks down the middle nor to skimp on saladportions to stay under 100 grams. As you can seefrom this chapter’s examples, you can still enjoyabundant servings of vegetables and ample servingsof fruit (nutrient-dense foods that are particularlyimportant to consume when you are restrictingcalories and exercising diligently) and land in theoptimum range for insulin control and weight loss.The key to meeting this seemingly strict guideline

effortlessly is to virtually eliminate processed carbsfrom your diet—then it’s truly a breeze.

Really, It’s All About theCarbohydrate Curve

As you learned when the Carbohydrate Curvewas introduced in Chapter 3, your bodycomposition success is overwhelminglydependent on controlling your carbohydrateintake and, hence, your insulin output.Exercising correctly, managing your stresslevels, and genetics are minor factors in theequation. Your failure to maintain desirablebody composition may be related to one ofseveral things—unlucky genetics, an overlystressful exercise program, insufficient sleep,self-destructive eating and lifestyle behaviors, asedentary existence, and more—but an excessbody fat condition almost always includesexcessive carbohydrate intake.

Limit your carbohydrate intake to 100 to 150grams per day (depending on size and gender)and you will not store more fat (unless you havea severe overeating problem…but even then itwill be hard!). Limit your carbohydrate intake to50 to 100 grams or less per day and you willbegin to lose stored body fat. Your rate of fatloss will also be affected by your exerciseefforts, sensible eating of healthy fats andprotein, and, lastly, genetic factors. Here againis the Carbohydrate Curve and the generaleffects that various levels of average dailycarbohydrate intake have on your body.

Fat

The variable for your energy needs and totalcalorie consumption is fat. If you are committed tosuccess, you will make a concerted effort to eat onlywhat you need to feel satisfied and energized.Because fat has such a high satiety factor, a little willgo a long way. Even something like a handful of nutscan sustain you for hours when you skip meals orneed an easy snack to keep you going. With theright meal choices and healthy snacks around, yourintensive weight-loss experience will not involve thetypical struggling and suffering of a “diet.” After youreduce the amount of body fat you desire, you canconsume even more liberal amounts of fat withoutworrying about gaining weight.

Ken Korg: Suggested Eating for PrimalWeight Loss

Let’s look at a case study of our old friend KenKorg, a 40-year-old, five-foot-eleven, 197-pound,moderately active male with 25 percent body fat whowants to lose weight aggressively (near themaximum suggested rate of two pounds per week)following the Primal Blueprint. We’ll calculate Ken’sestimated daily caloric expenditure and suggestedmacronutrient intake based on Primal Blueprintguidelines. Then, I’ll present a list of suggestedmeals and snacks with accompanying macronutrientanalysis. The day’s example will show how Ken canenjoy sensible, satisfying meals and snacks and stillachieve a dramatic improvement in bodycomposition by meeting the average macronutrientguidelines for a single month. Throughout theseexamples, remember to focus on the concept ofaverages. While it’s instructive to examine adetailed daily example of both expenditure andintake to understand how we can properly achievecaloric deficits, in reality you will have days whereyou exceed your carb limit, fall short of your proteinlimit, and exercise more or less than the averages inour calculations.

Caloric Expenditure

The basal metabolic rate (BMR) estimates werederived using a BMR calculator (many are availableon the Internet, such as one at bmi-calculator.net).BMR factors your age and weight to estimate thenumber of calories your body burns if you simply stayin bed all day. An Activity Factor adding additionalcalories to the daily estimate is derived using theHarris Benedict Formula (also available at bmi-calculator.net), which takes into account varioustypical levels of activity. You can input your personalvariables and generate similar estimates for totaldaily caloric expenditure.

1 . Basal Metabolic Rate: Number of dailycalories burned to support basal metabolicfunctions = 1,923.

2. Activity Factor: Harris Benedict Formula foradditional calories burned when “moderatelyactive.” This represents a Primal Blueprintexercise routine of two hours per week of low-level cardio; one or two intense workouts of10 to 30 minutes each, strength or sprinting,per week. BMR × 0.55 = 1,057.

3. Total Average Daily Calorie Expenditure:BMR (1,923) + Activity Factor (1,057) =2,980

Macronutrient Calculations

• 197 pounds at 25 percent body fat = 148pounds of lean body mass

• Moderately active = 0.7 factor for proteinintake per pound of lean body mass

• 148 pounds × 0.7 = 104 grams of averagedaily protein intake (Combine this with a carbintake target of 75 grams, and you have only716 calories before considering fat intake.)

• Goal of losing 8 pounds per month = 932calories per day average caloric deficit

• Desired average caloric intake per day =2,048 (2,980 average caloric expenditureless 932 deficit)

• Desired protein grams = 104 (416 calories)• Desired carb grams = 75 (300 calories)• Desired fat grams = 148 (1,332 calories)

You can see right away that the diet will not bedifficult for Ken to follow, as that number of fatcalories will provide ample energy and extensivesatiety at each meal, while the number of proteingrams will ensure that his body recovers fromexercise stress and continues to burn at the averagecaloric expenditure of 2,980 calories—or higher. Inhis past dieting efforts, Ken tried to cut back oncalories in general, slightly reducing normal intake offat, protein, and carbs. More likely, he probablymade a little extra effort to cut back on fatty foods butwas not nearly diligent enough with carbs andpossibly compromised some lean body mass(depending on how devoted his efforts were) by

falling short of protein requirements.Each time he tried to lose this way in the past,

Ken’s energy and exercise level declined slightly butinsulin was still prevalent to drive consumed caloriesinto fat cells. Hence, his body fat percentage hasdrifted upward for years to reach the current 25percent, despite repeated half-hearted andmisguided efforts to reduce. Let’s see how theresults can differ when eating Primal Blueprint style.

Food Journal

Breakfast“Mark’s Primal Omelet”Eggs (three medium) with cream (1 ounce) and shredded cheddar cheese (1 tablespoon) Chopped mushrooms, red onions, and red peppers (1/4 cup of each) Topped with sliced avocado (2 ounces) and fresh salsa (2 tablespoons) Fresh blueberries (1/4 cup) Cup of black coffee

FitDay.com AnalysisTotal Calories: 463 Protein: 23 grams, 89 calories (19 percent) Carbs: 22 grams, 82 calories (18 percent) Fat: 33 grams, 292 calories (63 percent)

Lunch“Mark’s Primal Salad”Mixed salad greens (2 cups)

Chopped onions, carrots, jicama, red peppers, and cherry tomatoes (2 ounces each) Chopped or shredded chicken (3 ounces) Sesame seeds (1/3 ounce) Chopped walnuts (1/2 ounce or 7 halves) Oil-based dressing (2 tablespoons) FitDay.com AnalysisTotal Calories: 585 Protein: 31 grams, 124 calories (21 percent) Carbs: 30 grams, 120 calories (21 percent) Fat: 38 grams, 341 calories (56 percent)

DinnerSalmon and VegetablesBroiled wild salmon (6 ounces) Steamed asparagus and zucchini (6 ounces each) with butter (1 tablespoon) Red wine (5-ounce glass) FitDay.com AnalysisTotal Calories: 560 Protein: 39 grams, 157 calories (28 percent) Carbs: 16 grams, 63 calories (11 percent) Fat: 26 grams, 232 calories (41 percent) Alcohol: 16 grams, 108 calories (21 percent)

SnacksHard-boiled egg

Hard-boiled egg Macadamia nuts (1-1/2 ounces or 17 nuts) Venison jerky (one 4-inch strip) FitDay.com AnalysisTotal Calories: 437 Protein: 14 grams, 58 calories (16 percent) Carbs: 8 grams, 32 calories (7 percent) Fat: 41 grams, 347 calories (79 percent)

Daily TotalsCalories: 2,045 Protein: 107 grams, 428 calories (21 percent) Carbs: 78 grams, 297 calories (15 percent) Fat: 139 grams, 1,212 calories (59 percent) Alcohol: 16 grams, 108 calories (5 percent)Caloric deficit from average daily expenditure (2,980) = 935 Projected net fat loss over 30-day period: 8 pounds

To make up for the caloric intake deficit, Kenwill derive his additional 935 daily calories fromstored body fat, thanks to Grok passing thatability on to him. He is now using the same fat-burning mechanism as his primary means ofgetting through the day, instead of his previousroller coaster of carbs, caffeine, insulin, cortisol,fatigue, and insufficient exercise.

You Won’t Believe What’s Primal!The diary entries for Ken and Kelly illustrate

the concept that Primal Blueprint weight loss

does not have to be a Spartan exercise ofweighing and measuring bland food, chokingdown powdered replacements for real food, orotherwise engaging in repetitive, restrictiveeating habits. While the rules of PrimalBlueprint macronutrient intake are clear-cut,there is tremendous opportunity for flexibilitywithin these guidelines. AtMarksDailyApple.com, we have hundreds ofrecipes, shopping tips, and detailed meal-planning strategies that will help you actuallyenjoy the process of eating healthy, perhaps toan even greater extent than you did your pre-Primal dietary habits. Take a glance at this listof recipes that are posted on the site—yep,they’re all Primal Blueprint approved!

“ Ken is now using fat metabolism as hisprimary means of getting through the day,

instead of his previous roller coaster ofcarbs, caffeine, insulin, cortisol, fatigue,

and insufficient exercise.”

Arugula Endive Salad with White WineVinaigretteSpicy Thai Coconut SoupBroiled Halibut with Garlic Aioli andSteamed BroccoliCrustless Quiche with Spinach andScallionsBaked Mahimahi with Pesto and TomatoesGrilled Flank Steak with Sauteed BeetGreens and Creamy Horseradish Beets

Smoked Salmon with Asparagus andPoached EggSpicy Korean Seaweed Salad with ShrimpSauteed Broccoli Rabe with SundriedTomatoes and Pine Nuts

Kelly Korg: Suggested Eating for PrimalWeight Loss

Now let’s examine a program Kelly Korg, our 40-year-old, five-foot-four, 148-pound, very activefemale with 27 percent body fat, would follow usingthe Primal Blueprint. While her goal of losing nearlyeight pounds of body fat in a single month isambitious for a female, she is fit enough to tolerate apretty ambitious exercise schedule and createsubstantial caloric deficits with sensible PrimalBlueprint meals. She will actually reduce her totalweekly exercise hours and corresponding caloriesburned in favor of a more sensible program withslower-paced cardio, more rest, and shorter-duration intense workouts.

Caloric Expenditure

1 . Basal Metabolic Rate: Number of caloriesburned to support basal metabolic functions =1,411.

2. Activity Factor: Harris Benedict Formula foradditional calories burned when “very active.”This represents a Primal Blueprint four hoursper week of low-level cardio; three intenseworkouts of 10 to 30 minutes each, strengthor sprinting, per week BMR × 0.725 = 1,023.

3. Total Average Daily Calorie Expenditure:BMR (1,411) + Activity Factor (1,023) =2,433

Macronutrient Calculations

• 148 pounds at 27 percent body fat = 102pounds of lean body mass

• 1.0 factor for protein intake per pound leanbody mass (due to high stress levels andhistory of exhaustive exercise requiring moreprotein per pound than a moderately activeperson like her husband)

• 102 pounds lean mass = 102 grams ofaverage daily protein intake

• Goal of losing 7.66 pounds of body fat permonth = 894 per day average caloric deficit

• Desired average caloric intake per day =1,539 (2,433 average caloric expenditureless 894 deficit)

• Desired protein grams = 110 (408 calories)• Desired carb grams = 79 (316 calories)• Desired fat grams = 91 (816 calories)

You can see right away that the diet will be muchmore pleasant for Kelly to follow than were herprevious efforts to severely restrict caloriesinterspersed with inevitable carb binges. The fatcalories will provide extensive satiety at each meal(missing from her last diet, which featured heavilyprocessed, insulin-stimulating liquid shakes). Theprotein calories will ensure that her body recoversfrom exercise stress and also maintains and evenbuilds some attractive lean muscle tissue and thather metabolic rate stabilizes at 2,433 calories daily.

Food Journal

BreakfastSteak and FruitFlank steak (4 ounces) Blueberries (1/2 cup) Peach (1/2 of whole) Green tea (1 cup)

FitDay.com AnalysisTotal Calories: 238 Protein: 25.0 grams, 106 calories (44 percent) Carbs: 15.7 grams, 56 calories (24 percent) Fat: 8.5 grams, 76 calories (32 percent)

LunchChicken Club Lettuce WrapLettuce (3 large leaves) Diced cooked chicken (4 ounces) Sliced red pepper (1/2 cup) Plum tomato (1 medium) Avocado (1/2 of whole) Mayonnaise (1 teaspoon)Total Calories: 397 Protein: 38.5 grams, 159 calories (40 percent) Carbs: 17.2 grams, 62 calories (14 percent) Fat: 20.5 grams, 176 calories (44 percent)

DinnerBeef Stir-Fry

Sliced beef steak (4 ounces) Olive oil (2 tablespoons) Sliced zucchini (1 medium) Sliced mushrooms (1 cup) Spinach (1 cup) Sliced bamboo shoots (1/2 cup) Sesame seeds (1/4 ounce) FitDay.com AnalysisTotal Calories: 611 Protein: 37.6 grams, 150 calories (25 percent) Carbs: 9.5 grams, 35 calories (6 percent) Fat: 48.1 grams, 426 calories (70 percent)

SnacksHard-boiled egg (1 large) Apple (1 large) Almond butter (1 tablespoon; spread on apple) FitDay.com AnalysisTotal Calories: 283 Protein: 9.3, 35 calories (13 percent) Carbs: 33.1 grams, 121 calories, (43 percent) Fat: 14.8 grams, 127 calories (45 percent)

Daily TotalsCalories: 1,529 Protein: 110.4 grams, 450 calories (29 percent)Carbs: 75.5 grams, 274 calories (18 percent)

Fat: 91.9 grams, 805 calories (53 percent)Caloric deficit from average daily expenditure (2,433) = 904 Projected net fat loss over 30-day period: 7.75 pounds

How to Lose Like a Winner

You cannot realistically (or safely) lose anymore than a pound or two a week of body fat.This is evident when you consider that onepound of fat contains 3,500 calories and adultsonly burn between 1,500 to 3,000 total caloriesper day. What about the “Biggest Losers”glorified on the television program, or in before-and-after magazine contests, who alter theirbody composition dramatically in a short time(and do so “safely” under professionalsupervision)? These results are achieved with acombination of incredibly intense exercisecoupled with severe caloric restriction, anapproach that is simply inhumane andimpossible to follow long-term.

Any extreme stress (including a crash weight-loss program) prompts a fight-or-flight responsein your body. Buzzed on adrenalin, you cantriumphantly complete your six-, eight-, ortwelve-week program (particularly when thebright lights of television and monetaryincentives are there to motivate you). At somepoint afterward, you are likely to collapse inexhaustion when the fight-or-flight responsewears off and your body’s energy reserves aredepleted. In this “post-traumatic stress” state,

many become sedentary (or much less active,in any case) and tend to overeat—a geneticallyprogrammed reaction to an ordeal perceived asa starvation threat. Lo and behold, the “before-andafter” ideal typically becomes a “before,after and back-to-before…and then some”reality. There is absolutely no reason to have tostruggle or suffer to achieve your bodycomposition and health goals. In fact, if you are,I can guarantee that your approach is flawedand will come back to haunt you in the future. Isay the same thing to fervent enduranceathletes who train too hard, “feel great” (sincethey are bathed in cortisol) and inevitably crashand burn later.

Before the disappointment of hearing “only apound or two a week” gets etched onto yourface, understand that if you proceed with aPrimal Blueprint lifestyle, you can transformyour physique in a few short months. (Dropping10 to 15 pounds of body fat and maintaining oradding a few pounds of lean muscle is nothingshort of a transformation; believe me, you willknow by the frequency of flattering comments!)Furthermore, your sensible approach will allowyou to continue a steady march toward yourideal body composition and then let youmaintain that ideal composition indefinitelywithout major deprivation or stress. Forsomeone who’s currently obese, a fat loss ofeven 100 pounds a year is safe and achievableusing this method.

It’s essential to reject the ridiculous prevailingmentality that weight loss can be achieved

quickly with extremely severe measures. Youwant to lose 10 pounds in just a few hours? I’vedone it—at the 1973 Boston Marathon. Theintensity of the competition at the world’s mostprestigious marathon coupled with anunseasonably humid day left me totally depletedand dangerously dehydrated at the finish. I’llnever forget roaming around in a daze in thefinishers’ area (an underground parking garage)and passing by a full-length mirror. I paused,locking eyes with the gaunt image in the mirror(he seemed to recognize me as well…), andasked, “Hey, how did you do?”

Weight-Loss Exercise Plan

While my view that 80 percent of your bodycomposition success is determined by your diet isdifficult to prove scientifically, the anecdotalevidence is overwhelming. Go to the starting line of amajor marathon or ironman triathlon and take note ofthe surprising level of excess body fat sported bymany of these very highly trained athletes. The samegoes for the droves of gym rats and aerobicsqueens with flawed diets and physiques that belietheir tremendous devotion to fitness. There’s nobetter proof that regardless of how many caloriesyou burn, consuming excessive processedcarbohydrates ultimately inhibits your ability toaccess and burn stored body fat efficiently aroundthe clock. Instead, all that arduous training results inan increased appetite, again thanks to insulin-drivensugar cravings from poor food choices combinedwith, or as a consequence of, overly stressfulworkouts. Unless you are a gifted, extremely devotedendurance athlete, it’s a vicious cycle that you cannotescape no matter how hard you exercise.

While it’s true that exercise moderates the insulinresponse (i.e., a sugary energy gel consumed duringa tough workout will be burned quickly and notprompt an insulin release like it would if you suckedit down at your desk), burning lots of calories(particularly with Chronic Cardio) and eating lots ofcarbs throughout the day will simply make you carb-dependent for energy. Invariably, left to its owndevices, your body will want to overcompensate bytempting you to eat slightly more than you need to

refill the tank, as if it’s actually thinking, “What if thisclown decides to do this again tomorrow? I’d betterbe ready!” Chronic Cardio folks have programmedtheir genes over the years to battle recurringdepletion and fatigue with an increased appetite.

The bottom line is that you will not lose fateffectively with exercise-driven weight-loss effortsunless your eating habits moderate insulinproduction. Of course, a sensible exercise programwill improve your health, sense of well-being, andmuscle tone and somewhat minimize the negativeeffects of the high-carb diet, but it won’t get rid of thatspare tire. On the flip side, I have been able tomaintain my ideal body composition effortlessly,even working out only one-tenth as much as I usedto, since I evolved to eating very low-carb PrimalBlueprint foods (getting increasingly observant overthe past 10 years and eventually reaching “verystrict” Primal beginning in 2002). During my recoveryfrom knee surgery in 2007, I was able to maintain myexact weight and 8 percent body fat on zero exercisefor a month and very limited exercise for a few moremonths after that.

“ The bottom line is that you will not lose fateffectively with exercise-driven weight-lossefforts unless your eating habits moderate

insulin production.”

Of course, we all have genetic differences thatcreate the reality of “results may vary.” Regardless,you must focus on the concept of triggering the idealexpression of your own genetic potential through thecombination of Primal Blueprint diet and exercise

behaviors. Consider an age when you were pleasedwith your fitness level and physique. It is possible toapproximate your appearance and energy levels atage 18 or 21, reversing years or even decades ofsuboptimal diet and exercise practices, in arelatively short time.

Be content with uninterrupted gradualimprovement in your body composition and awholehearted enjoyment of the process. Thisimprovement may not be a linear “pound or two aweek” experience. Instead, you may have somemonths, or seasons, when you will really lean out. Atother times you will experience inevitable plateaus,which I’ll discuss how to handle shortly. With themind-set that you are taking care of your health andconstantly progressing toward your goals (at aspeed you determine, mainly by controlling your carbintake), your motivation and compliance levels willbe strong even years down the line.

By the way, you are welcome to pursue weightloss with more enthusiasm and discipline to produceaccelerated results, but you must align your effortswith your fitness level. A serious athlete who hasadded a few pounds in the off-season can ramp uptraining easily and return to ideal weight relativelyquickly. An old-time pro triathlete I coached wasonce asked how long it took to drop the typicalseven pounds gained over the off-season afterresuming training: “‘couple long rides,” hedeadpanned. On the other hand, a noviceunaccustomed to regular exercise must follow amore patient approach to avoid burning out.Following are some Primal exerciserecommendations to turbocharge your weight-loss

efforts.

“ Be not afraid of growing slowly, be afraid onlyof standing still.

—Chinese Proverb”

Ramp Up Low-Level Activity

As discussed previously, when you exercise atmoderate heart rates, you run little risk of fatigue orburnout. Increase your daily activity level in everypossible way—walking or cycling instead of drivingfor nearby errands, taking the stairs, parking at theedge of the lot, strolling the neighborhood afterdinner, and enjoying leisurely hikes on theweekends. One friend of mine makes business callswhile walking briskly on a treadmill (a greaticebreaker, by the way: “Hey, what’s that hum in thebackground?”). Considering that the averageAmerican watches 28 hours a week of television, wecould possibly cure obesity if we all casually pedaledstationary bikes during our viewing time (and ofcourse regulated our insulin production by eatingPrimally)!

Make Your Hard Workouts Harder

Focus on intense strength training and sprintsessions, ensuring that you are well rested and fullyrecovered between efforts. Remember, it’s notfrequency of your intense workouts that matters asmuch as quality. When you exercise a muscle toshort-term exhaustion at 12 reps or deliver a maxeffort for 10 pull-ups, you’d be surprised what yourbody can do two minutes later if you repeat the effort.If you think you’ve pushed it to the limit at your typical25-minute intense workout, take a five-minute waterbreak and then go back out there for another 15minutes of high intensity. If you pat yourself on theback after your typical eight sprints, rest five minutesand go back and do a few more!

Chill Out and Break Through

I cannot emphasize strongly enough how importantit is for you to reject the Conventional Wisdom mind-set toward weight loss that obsesses on dailycalories burned, strictly controlled portion sizes, andother anal-retentive nonsense. If you are hungry, eat(the right stuff). If you are motivated, exercise (theright way). And if you are tired, rest! When you aredragging, your energy is going toward rebuildingbroken-down muscles and energy systems. Pushinga fatigued body through exercise will only lead todepletion, burnout, and undesirable sugar cravings.

The key to the exercise component of weight lossis in expertly balancing stress and rest to allow forpeak efforts to be reached in conjunction withadequate recovery and rebuilding. With my athletes,I call these peak efforts Breakthrough Workouts—sessions that are difficult and challenging enough tohelp you “break through” to a higher fitness level (or,in our context here, stimulate a reduction in body fat).Whether you want to reduce your 10k time or drop10 pounds, it comes down to directing optimal geneexpression, primarily through diet, and secondarilythrough an effective workout plan with occasionalBreakthrough sessions. From our understanding ofthe selection pressures of evolution, it’s clear thattaking fat off is more difficult than packing it on. Onlyby harnessing your energy with careful attention tostress management and the occasional bouts ofbrief, very intense, good old-fashioned hard workcan you expect something different than the “sameol’ same ol’”: scale numbers, clothing sizes, race

times, and so forth.

Sisson’s Six-Pack Secrets

“How to have washboard abs on a high fatdiet, no cardio and no ab exercises” was thetitle of one of my most popularMarksDailyApple.com posts ever. (In the weeksafter the post, my shirtless photo accompanyingthe article was “tagged” and spread all overFacebook, necessitating my taking a crashcourse on the amazing technology of cybersocial networking in order to protect my nameand likeness!) While a “six-pack” is theuniversal hallmark of a lean, fit, well-toned manor woman, getting there following ConventionalWisdom protocol (grueling crunches and sit-upsto the point of nausea, burning endless calorieson a treadmill, and then obsessively limitingwhat you take in—especially those high-fatfoods so reviled by diet and fitnesspersonalities) is too daunting to be a realisticgoal for all but the most devoted gym rats. Thetruth is, we all have washboard abs…underneath whatever fat might currently beobscuring them.

Remember, 80 percent of your bodycomposition success comes from howcompliant you are with Primal Blueprint eating.A possible genetic predisposition to storingextra belly fat might indeed limit your ultimatepotential to land on a magazine cover, but I’mwilling to bet many times the price of this bookthat you can bring to the surface impressive

ripples you never knew existed (or at leasthaven’t seen since your college intramural days)by hitting the sweet spot with your carb intakeand naturally engaging your abs throughout dailylife. In fact, washboard abs can be consideredan effortless side effect of living Primally.

Grok had to have a great set of abs in orderto be an effective thrower, climber, runner,jumper, crawler, and lifter. Not that absthemselves lift, throw, catch, or push—but thewhole complex of abdominals (rectus andtransverse abdominis, internal and externalobliques, and pyrimidalis) provides thefoundation for nearly every athletic and everydaymovement you do. Thus, they are part of today’spopular “core” training—the ultimate functionalmuscle group. But rather than isolating them onsome fancy $4,000 machine or getting rugburns on your butt from doing a bazillioncrunches in your living room (you know who youare), the best way to work your abs is to involvethem in routine functional movements and brieffocused engagements throughout the day.

When you do push-ups, you should make aconcerted effort to tighten your abs (pressingthe navel toward the spine); the same isrecommended during pull-ups, squats, lunges,curls, and other complete body exercises.Raking leaves, carrying your toddler, reloadingthe bottom drawer of the copy machine, lugginggroceries out of the trunk and onto the kitchencounter, and infinite other daily activities—including simply sitting at your desk or in yourcar—can all be considered opportunities for a

mini abs workout. I bet I did more than athousand of these efforts sitting at my deskwriting this book!

When you are engaged in basic movement,sitting or walking, you should tighten your bellyas if you are going to be punched in the gutwhile blowing out the candles on your birthdaycake. Hold it for 10, 20, or more seconds a fewtimes every hour. Now do it while slightly tilted toone side. Repeat for the other side. For evenbetter results and a stronger core, you can alsosimultaneously contract your buttock muscles.Do these short exercise bursts while you arewatching TiVo or driving to pick up the kids.After a while, it will become second nature tosqueeze your abs spontaneously. I do some ofmy best abs work while bent over doing sprintson the stationary bike. It’s really all aboutsqueezing, tightening, and trying to isometricallyshorten the distance between your sternum andyour pubic bone. Engage your abs, eat Primally,you’ll soon notice improved muscle tone in yourcore. Furthermore, a strong, functional set ofabs will help you avoid back problems as wellas perform all outdoor activities safely and withless risk of injury.

Suggested Exercise Week Schedule

Walk, walk, walk. Hike, hike, hike. Move, move,move. This might seem like strange advice to helpyou get lean and ripped like our primal role model.However, by now you should have a clearunderstanding of why ill-advised frequent moderate-to high-intensity workouts simply burn glucose andincrease appetite and that your exercise program onthe whole is only dealing with the 20 percent slice ofthe weight-loss pie. After all, walking around theblock or hiking up to the water tower doesn’t burnenough calories to contribute notably to weight loss.However, increasing your daily movement will buildyou from the inside out—toning muscles, joints, andconnective tissue to enable you to thrive on the high-intensity workouts that strongly influence bodycomposition.

Coupled with Primal Blueprint eating habits, youractive lifestyle will refine your fat-burning skills so thatyou become an efficient fat-burning machine aroundthe clock and easily reach your ideal weight in amatter of weeks or months, as seen with the Korgs’case studies. Best of all, as you scan the suggesteddaily meal plan (earlier in this chapter) and theweekly exercise plan (next), you’ll see that it’s easyto eat and exercise in a Primal manner for the rest ofyour life. Here’s a sample of what Kelly and Ken cando to “go Primal” with their exercise program: Sunday: Two-hour hike at low intensity. (The Korgscan do this together and enjoy quality time as well.)

Monday: Easy 45-minute spin on stationary bikeand 15-minute walk after dinner. Tuesday: 30-minute intense strength-trainingsession. Go for an 8 to 10 effort on a 10 scale.Choose gym routine, body resistance routine, orGrok workout from the Primal Blueprint StrengthWorkout Suggestions appendix atMarksDailyApple.com. 15-minute walk after dinner. Wednesday: Rest.Thursday: Easy 45-minute stationary bike ride orhike. Friday: Sprint session at grass field, school track oreven the beach. You can also sprint indoors on atreadmill, elliptical or stationary bicycle. Duration,including warm-up and cool-down, is about 20minutes. Choose from the recommended sessionsbased on ability level from the Primal BlueprintSprint Workout Suggestions appendix atMarksDailyApple.com. Saturday: 10-minute intense strength-trainingsession. Go for a 7 effort on a 10 scale.

Mark’s Exercise Week Analysis

Total Calories Burned: Who cares! Enough toaccelerate fat reduction and get in shape withoutsuffering. Muscle Groups Exercised: Arms, legs, core, andeverything in between or attached. Total Scenery Enjoyed: A ton more than someoneon a treadmill or in a Spinning class. Total Fun Had: Lots! What a far cry from KellyKorg’s exhausting regimen of predawn high-intensityworkouts, mundane malnutrition shakes replacingreal meals, and the resulting fatigue, energy-levelswings, and sugar cravings. Kelly on the Primal Blueprint plan could wake upleisurely with the rest of the family and enjoy herselfwith comfortable exercise sessions (possiblyincluding some of her less than optimally activefamily members?). Instead of suffering severalmornings a week, she could pick her spots with high-intensity Breakthrough Workouts that leave herexhilarated and accelerate her fat reduction. In threemonths’ time, she’ll have shed nearly 24 pounds ofbody fat and likely have added a few pounds of well-placed, lean, toned muscle tissue. She’ll be happierand more energetic and she’ll look better than shehas in decades, with less effort and less strugglethan before.

Meanwhile, Kelly’s neighbor Wendy (remember

her, the peppy network marketing enthusiast whodropped eight pounds in two weeks?) will almostassuredly weigh the same or more than she didwhen she started her cleansing diet six months prior.Furthermore, because 99 percent of networkmarketing participants lose money (from a survey ofthe largest and most reputed network marketingoperations—after considering all expenses andinventory purchased from the company for resale),she’ll probably have a lot of cleansing diet kitsgathering dust on the garage shelves.

I.F. You Want to Lose Even More Fat, TryIt!

As we reflect on the tidy examples of Ken andKelly Korg nailing their daily caloric deficits withdelicious, fulfilling meals, I must stress once againthe concept of averages and expanding yourtimeline for measured progress out from a day orweek to at least a month-by-month view. The mealdiaries for Ken and Kelly obviously represent a good—make that perfect—day. In real life, your ability tooptimize your meal choices and caloric intake will bemore difficult than the examples (they were based onsome of my own favorite meals!) printed here. Irealize there will be days, and even longer periods,when you slip away from ideal.

However, you can get back on track and evenmake up ground easily because of the metabolicleverage you create with Primal Blueprint eatinghabits. When your insulin production is moderatedand your fat metabolism is optimized, you have agreatly reduced need to snack or even eat regularmeals. As you’ll see from my 72-hour personaljournal sidebar in the next chapter, my own day-to-day caloric intake frequently varies by 250% ormore! When your body has reprogrammed geneexpression to be able to get energy from fatwhenever it wants, hunger tends to subside, andblood sugar and energy levels stabilize. Why not tapinto this new “skill” and take full advantage? You cannot only easily make up lost ground when you slip alittle, but you also accelerate the process of fatreduction to virtually whatever speed you want (up to

the maximum mentioned previously) by engaging ina classic Primal strategy called Intermittent Fasting(I.F.).

Your choices of just when and how to practice I.F.should fit with your personality, lifestyle schedule,and unique habits and preferences. Both meticulousplanners and spontaneous types can succeed withthese varying styles. I suggest trying a mixture ofunplanned meal skipping combined with structuredfasts of 12 to 24 hours, or even longer for devotedand experienced fasters. There are few rules or strictguidelines to follow with I.F. Most readers will bewell-served to simply break free of their habituation(does that sound nicer than “addiction”?) toregimented mealtimes and other cultural traditions,such as always having dessert after dinner, eatinguntil you are stuffed, or freaking out if you skip ameal.

Numerous studies show that I.F. offers a multitudeof benefits, including lowered blood pressure,improved insulin sensitivity and glucose uptake, lossof body fat (obviously), a decrease in oxidativedamage, and even a kick start for tissue repair.These benefits are achieved when certain genes are“turned on” to repair specific tissues that would nototherwise be repaired in times of surplus. One couldsurmise that this genetic adaptation allows certaincells to live longer (as repaired cells) during faminebecause it’s energetically less expensive to repair acell than to divide and create a new one. That mighthelp explain some of the phenomenal longevityresults produced by studies on animals eatingrestricted-calorie diets. With mice, longevitycontinues to improve as calories are restricted by 10

percent, 20 percent, and even 50 percent of normal.I.F. has also been shown in animal studies to

reduce spontaneous cancers, possibly bydecreasing oxidative damage or increasing immuneresponse. Pockets of research around the globestrongly suggest that deregulated meal timing andgenerally moderated caloric intake produce manyhealth benefits (particularly for those who areoverweight) and promote longevity with virtually nonegative side effects. How about that for analternative to the zillion-dollar pharmaceutical andagricultural industries?

Whatever method of caloric restriction you engagein, the net effect is to send signals to your genes toup-regulate fat burning and down-regulate glucoseburning, as well as to turbocharge your body’scalorie processing system. It’s a similar dynamic tothat invigorating feeling you get from a splash in coldwater, an afternoon nap, or an intense workout. Yourbody likes to be stimulated and challenged withthese brief natural, positive stressors that fine-tunegene expression and numerous other functions andevolutionary skills. In contrast, your body rebels andweakens from chronic artificial stressors such as jettravel, working long hours indoors, pushing throughfrequent, long, uncomfortable cardio workouts, oreating till you are full three times a day for your entirelife. Here is a quick overview of some ways you canachieve I.F.:

“ Your body likes to be stimulated andchallenged with brief natural, positive

stressors that fine-tune gene expression andnumerous other functions and evolutionary

skills. ”

Skipping Meals: With heightened awareness, youmay discover that you’re not always hungry whenyour regular mealtimes come around. Takeadvantage of this occasionally and skip a meal ortwo. You will learn to appreciate food even morewhen you use it to truly nourish and energize yourself,instead of habitually shoving stuff down the pipe justbecause it’s six o’clock or because everyone else ispartaking at the alumni mixer. Condensed Eating Window: Condense your dailyfood intake into a set period of four to seven hours,based on your preferences. This allows for asustained fasting period until the next day when youfactor in sleep time. Early and Late: Enjoy an early-morning meal and alate-afternoon/early-evening meal. This is a goodoption for people who have stressful jobs orotherwise have difficulty carving out a relaxed timeperiod for lunch in the middle of the day.Planned Fast: Enjoy dinner and then fast until thefollowing evening (24 hours), or continue to fast untilthe next morning (about 36 hours). Many havesuccess doing this once weekly. You may want tostart by trying it once a month and work up to morefrequently. For a deeper cleansing effect, you can tryan occasional alternating day fast that lasts for aweek. You can drink water, tea, or small amounts ofjuice on your fasting days and eat normally—orslightly less than normal—on your alternate days.

Regardless of what approach you use, be sure

that you don’t overeat when your fast ends. After askipped meal or fasting period, you will beespecially attuned to your body’s hunger signals andsatisfaction levels. Overeating is a largelypsychological response to the anxiety of altering afamiliar routine. Expert fasters typically ease out oftheir fast with several sparse meals to gentlyreengage the digestive system.

By seamlessly integrating I.F. into your PrimalBlueprint eating routine, you will prove to yourconscious brain that you can survive quite nicelywithout constantly needing food. This is easy tohandle when you control insulin production withPrimal Blueprint foods and really, really hard whenyou are entrenched in a typical American diet withlots of carbs and insulin highs and lows. If you havetried fasting or skipping meals in the past but (aswith Kelly Korg) concurrently ate a diet moderate tohigh in carbs, you can likely relate to becomingirritable and exhausted when you miss even a singlemeal.

In my days as an endurance athlete, I burned somany calories (and relied so heavily on carbohydrateto repeatedly fill the glycogen stores I drained on adaily basis), I’d feel like I was on the verge of ahypoglycemic coma if I did so much as skipbreakfast or otherwise failed to stuff my face severaltimes a day. Now I marvel at how often I forget to eat—and the fact that doing so has no impact on myenergy levels.

If you take a moment to reflect on the principles ofevolution and homeostasis, it’s clear how messedup our modern eating culture is. It should not be thishard for humans to sustain daily energy levels and

optimal body composition—we just make it hard byconstantly pumping our bodies with foods that weare not adapted to eat. If you give I.F. a try whilestrictly observing Primal Blueprint food choices, Ipromise that you will experience this epiphany: thatyou are eating the way evolution designed you to(perhaps for the first time since you were an infant)and that it’s easy and fun and leads to incrediblebreakthroughs in fat loss and long-term weightmanagement.

“ Intermittent fasting is easy to handle whenyou control insulin production with Primal

Blueprint foods and really, really hard whenyou are entrenched in a typical American diet ”

Weight-Loss Troubleshooting

If you are making a sincere effort to drop body fatwith the Primal Blueprint and not satisfied with yourresults, here are some suggestions to alter yourroutine and issues to investigate further that might betripping you up.

Get into the Sweet Spot and Stay There!

When you limit your carbs to 100 to 150 gramsper day, you can pretty much maintain your weightand body composition indefinitely. You will probablyeven experience a gradual and sustained reductionof body fat if you come from eating a typical Westerndiet of double or triple that many carbs and carry abit, or a lot, of excess fat.

However, if the fat is not coming off quickly enoughafter a month or two of Primal weight loss efforts, thebest remedy is to tighten up the reins even furtherwith your carbohydrate intake and stay in the sweetspot for several weeks.

While you may experience difficulty adjusting tothe severe reduction of dietary “staples” (e.g., grainsand pleasure foods including sweetened beveragesand snacks), your body will quickly adapt to aneating style that is aligned with your genes. Yes, Iknow, getting your carbs down to 50 to 100 grams aday is easier said than done. It is on this issue thatmany people get stuck in the mode of “trying” to cutback instead of making a firm commitment to modifytheir habitual intake of certain foods and replacethem with ample servings of foods that are morenutritious and technically more satisfying to yourbody than your favorite carb treats. For what it’sworth, paleo biologists believe Grok’s average dailyintake of carbs was as low as 80 grams per day formonths on end—and he thrived on that!

Keep in mind that there are days when you will gowell above 100 or even 150 grams, thanks to thereality of prevalent carb choices and cultural

traditions that can entice you away from a strictPrimal Blueprint eating style. It will require greatdiscipline to maintain an average of 50 to 100grams (remember, most of us are accustomed tothrowing down 300 grams per day or even more),but you only have to do it for a short time—say amonth or two—depending on your starting point andhow ambitious your goals are. By “great discipline”I’m not talking about suffering with a cloud of anguishand anxiety hanging over your head; it’s more like“Eat reasonably generous amounts of eggs, meat,chicken, fish, nuts, and seeds, plus all the vegetablesyou want and fruits (with a little bit of restraint andselectivity), and stay away from all grains andprocessed foods.”

If you find yourself struggling to meet your weightloss goals, I strongly recommend using an onlinefood calculator to know exactly where you standinstead of “guesstimating.” I find the mere act ofhaving to write down everything I eat for one, two, orfive days increases my awareness of dietary habitsand provides an effective check and balance againstidle grazing or overeating when awareness is low.Chart everything you eat for a few days and thenenter the results at a site like FitDay.com orTheDaily-Plate. com to get a truly accurate indicationof where your carb intake is. Even today, with what Iconsider a pretty decent knowledge of themacronutrient content of many foods, I continue to besurprised at some of the results that the onlinecalculators spit out when I input my data.

Moderate Stress Levels

Body fat reduction simply doesn’t work well whenyou are skimping on sleep, working too hard, orexperiencing high levels of emotional andpsychological stress. Scientific research isvalidating the connection between things like lack ofsleep and hormone irregularities that hamper fatmetabolism or increase appetite. To succeed long-term with changing your body composition, you musthave the time, energy, and patience to devote greatattention and care to the topic. Rushing throughmeals or reaching for sweet foods when you arestressed is not aligned with the simple lifestyle of thePrimal Blueprint.

While the insulin control and intense sprintsessions might be the more exciting elements of thePrimal Blueprint weight-loss plan, you should notdiscount the importance of the supporting lifestyleelements that can make or break your success.Getting enough sleep (including naps, which triggerpositive hormone flow, balanced appetite, moreenergy for and faster recovery from exercise),sunshine (vitamin D enhances all cellular function,including fat metabolism), and even taking the timeto play regularly will greatly assist your weight-lossgoals. It’s time to start walking your talk, stop burningthe candle at both ends, and make the right choicesto allow your genes to express themselves optimally.When you follow the laws of the Primal Blueprint, theweight you want to lose will come off naturally.

Adopt a Positive Mind-Set

I believe there is a bigger picture to observe thatinvolves optimism, positive thoughts, and enjoymentof the process when you pursue body compositionchanges. The subject of body composition is ladenwith failure, deprivation, restriction, self-limitingbeliefs (“I have the fat gene”), and superficialjudgment from society (here’s a sampling of Shapemagazine article teasers: “Cellulite Solution,” “FirmYour Trouble Spots,” “Simple Ways to Age-ProofYour Body from Head to Toe”). It’s critical toapproach the subject with a positive attitude and anappreciation for the process. Your primarymotivation must be to enjoy a higher quality of lifeand better health. The by-product of a change inbody composition is not something to obsess about,measure, and judge as success or failure each dayor each week, but instead to experience effortlesslyas a consequence of lifestyle change driven byhigher ideals than wanting to look good in a bikini foryour summer vacation in Hawaii.

Accept Your Plateaus, Then Carry On—Primally

After a few months of progress, you often arrive ata frustrating point where the weight stops coming off,the sustained run of high energy levels fizzles a bit,or you stop building extra muscle. That makes sensefrom an evolutionary perspective, because the bodyis so well-tuned to adapt to any situation. Even withcarefully restricted carb intake, your body may reactto a sustained period of fat loss by taking subtleactions to drift closer toward homeostasis. Forexample, genes could “down-regulate” insulinreceptors and other metabolic systems in theinterest of preserving fat - a crucial survivalmechanism for millions of years.

Accept that plateaus are going to happen andexercise a little patience. Weight loss does nothappen in a linear manner—there are simply toomany variables and homeostatic forces at work.When I say you can “average a pound or two aweek” of fat loss, I’d like you to consider thisstatement with a four-month or six-month timelineattached. I know we are conditioned to a “what haveyou done for me lately” mentality, but we are dealingwith lifestyle change here, not journal entries ofhappy faces or frowns based on your scale numbersor food calculator graphs and charts.

I guarantee you that making some elementaryPrimal changes (e.g., eliminating grains from yourdiet to regulate your carb intake to average less than100 grams per day; adjusting your exercise programto refrain from Chronic Cardio and add some brief,intense sessions to the mix) will result in a certain

amount of “effortless weight loss”, as I promise onthe cover. Clearly, there is a range of outcomesbased upon individual factors (e.g., compliance rateas I’ll discuss in the following sidebar, life stresslevels, and how long and how severely you havediverted from Primal Blueprint laws beforeembarking on this journey). A female mighteffortlessly go from 185 pounds to 152 in six months,at which point, she might long to drop into the 140sand find the process a bit more difficult.

One of my favorite sayings—whether it has to dowith business, fitness, or balancing the varieddemands and responsibilities of daily life—is, “If itwere easy, everyone would be doing it.” There is areason you don’t see 80 percent of American adultssporting single-digit body fat nor dozens of runnersflying by in the park at a pace of six minutes per mile.If you are unsatisfied with your results after months ofdevoted effort, revisit the following sidebar and thisTroubleshooting section and consider making anincreased commitment to achieve superior results.Rest assured that there are no mysteries involvedhere, nor even much genetic “good luck” that we areso conditioned to believe is important. It’s all up toyou, and how you can direct your genes to do theright thing.

Avoiding the Three Biggest Reasonsfor Weight Loss Failure

1 . Lack of awareness and/or lack ofcommitment to actually moderateyour carb intake to “sweet spot”levels. If it turns out from your online pie

levels. If it turns out from your online piegraph results that you have been a littleloosey-goosey here, I promise you thateven a few days of Primal-style low-carbeating will cause noticeable changes inyour appetite and an increase in yourenergy level—and lead you on the pathto the promised land. Start your daytomorrow with a Primal Omelet andnotice how your inclination to snack inthe hours afterward is eliminated. Keepthe momentum going with a PrimalSalad for lunch, followed by a meat andvegetable dinner, and you’ll see howthese (and many other) Primal Blueprint-approved meals leverage one another toget you off the carb-insulin-stressresponse-sugar craving cycle and intoround-the-clock fat burning.

2 . Failure to stock up on PrimalBlueprint-approved foods. Droppingfrom severalI hundred grams of carbsdown to 50-100 range essentially meansyou must eliminate the foods that onceserved as major energy sources (albeitvery poor, quick-burning sources)throughout your day. If you have no logsaround (filling, nutritious, long-burningfood) and your flame is petering out, yourreaction might naturally be to fan theflames with wads of newspaper (cheapcarbs). Make absolutely sure that youstock your home, office, car, andbackpack with Primal Blueprint-

approved snacks, such as my favoritesmentioned in the Chapter 4 sidebar.(The Primal Approved - At a Glancesidebar at the end of the booksummarizes healthy eating choices andalso what foods to avoid.) Reach forthem any time you need an energy boostor feel a sugar craving coming on.

3 . Lack of awareness/commitment toPrimal Blueprint-style exerciseprogram. Many exercisers are unawareof their working heart rates and the effectthey have on metabolic rate and stresslevels. Because the perceived exertionof aerobic exercise (75 percent or lessof maximum heart rate) is extremelymoderate, most exercisers (again,misguided by Conventional Wisdom)push too hard; equating suffering—withgetting in shape. Walk through the roomof a typical Spinning or Step class oralong the window lineup of cardiomachines at an urban health club andnote the suffering etched on the faces ofthe participants. For the most part,America’s devoted exercisers—aculturally elite anomaly in the world’sfattest, most sedentary nation—areburning sugar and tiring themselves outfrom their well-meaning efforts. While Istill favor an intuitive approach over amechanical one, many exercisers havebenefitted from purchasing a heart ratemonitor and using it for several months to

get a clear picture of what 75% feels like.This practice will help you develop thediscipline to keep your cardio efforts inthe optimal range.

Chapter Summary

1. Primal Weight Loss: You can lose oneto two pounds of body fat per week ont h e Primal Blueprint program bytargeting optimal intake levels of eachdaily macronutrient, fasting intermittently,do i ng Primal Blueprint-style workoutsand approaching the challenge with apositive, process-oriented, big pictureattitude.

2 . Macronutrients: Adequate proteinintake (0.7 to one gram per pound oflean body mass, depending on activitylevel) will preserve muscle tissue (andmetabolism) during calorie-restrictionefforts, avoiding the “crash and burn”effect of most diets. Maintaining the“sweet spot” of 50 to 100 grams ofcarbohydrates per day will moderateinsulin production and allow stored bodyfat to be your primary energy source. Fatintake will be the main variable to ensureyou are satisfied and nourished at eachmeal, making your weight-loss effortseffective, realistic, and even enjoyable.

3. Korgs: Ken and Kelly Korg can achievetheir ambitious fat-reduction goals eatingdelicious, nutritious Primal Blueprint-

style meals. When the carb intake sweetspot is observed and proteinrequirements are met, ample amounts offat will provide a high satiety factor atmeals but will not result in excess fatstorage thanks to low insulin levels.

4. Exercise: Exercise can complement themain variable of optimal nutrient intake tosupport and accelerate weight-losssuccess. Increase low-level activity,make hard workouts even harder, andunderstand that the commitment tochanging your body requires focus anddedication.

5 . Intermittent Fasting: I.F., whetherdeliberate or as a natural course offluctuating mealtimes (now that storedbody fat instead of ingested carbs isyour preferred energy source), will createcaloric deficits that lead to fat reductionand effortless long-term maintenance ofideal body composition. You can engagein I.F. by skipping meals, eating in acondensed window of time, eatingmorning and night but not in between, orengaging in planned fasts lasting for 24hours or more.

6 . Troubleshooting: If your progressslows, try being more diligent in hittingthe carb intake sweet spot (using anonline nutrient calculator to know exactlywhere you stand), moderating your lifestress levels (utilizing the Primal

Blueprint lifestyle laws), adopting apositive mind-set, and realizing thatplateaus in your progress rate are naturaland acceptable, thanks to our bodies’innate desire for homeostasis.

CHAPTER 9

Conclusion

Time to Party like a Grok Star!

A person will sometimes devote all his life tothe development of one part of his body; thewishbone.

—Robert Frost

As we near the end of the book, I want to callattention to the special place in my heart thatChapter 2, “Grok and Korg,” occupies. I’ve beenfascinated by the “Primal” concept for nearly twodecades. (I self-published my Training and RacingDuathlons book using the name Primal Urge Pressin 1988!) As an athlete and a coach, I’ve reflected onthe Primal theme constantly—inspiring athletes tobalance the unnatural act of endurance training withproper recovery and lifestyle support and to temperour competitive human instincts with common senseto avoid burnout.

My work in the fields of nutrition and personaltraining and my immersion into the health communityon the Internet have enlightened me about therealities of everyday modern life for the masses.

While we are making progress in some ways, I amincreasingly disturbed by the seemingly inexorabledrift farther and farther away from natural, healthy,evolutionary behavior in the technological world.

As my staff and I worked through the stages ofChapter 2—conceptual, research, first draft, editing,soliciting external feedback, and revisions—I finallyhad the chance to print a fresh copy, sit on a loungechair in my yard, and truly “read” the material for thefirst time. I have to admit I was downright horrified. Iquestioned whether people would think thecommentary was sensational or unrealistic and beturned off accordingly. I returned to my computer,reviewed all the references, connected moreresearch, and generally made darn sure this was anaccurate and realistic picture of modern life.

Unfortunately, the draft withstood my own devil’sadvocate scrutiny as well as that of numerous health,medical, nutrition, psychology, and sociologyexperts. Family and career men in their 40s and 50stake prescriptions left and right, families frequentlyfeel that life is too hectic and stressful to align withthe broad definition of health, and teenagers oftenfeel overpressured and disconnected from parents.Today’s kids have too much body fat and too littlephysical fitness. We eat too much beige stuff and notenough green stuff. We avoid exercise and sit atdesks all day staring at a screen in the name ofincreased productivity. We go home at night andstare at a bigger screen in the name of relaxation.We stay up too late and then awaken to the stressfulscreech of an alarm clock. We are stressed by bills,traffic, air, noise, digital pollution, the future, and allkinds of anxiety we manufacture in our restless

minds. Our first line of defense when our genes reactas they are programmed by these lifestyle habits isprescription drugs, which treat symptoms quickly but,over time, weaken our natural ability to achievehomeostasis.

As we bombard our genes with these lifestyle riskfactors, they respond the only way they know in anoften futile attempt to maintain homeostasis and adesperate effort to keep us alive in the short term—with inflammation, early cell death, insulin resistance,atrophy, and so on. If you are an “above-average”American family, you can congratulate yourselveswhile remembering that “average” is actuallyborderline obese (64 percent of American adults areclassified as overweight, of which one-third areclassified as obese). In California, 40 percent of 10-year-old schoolchildren failed to attain a bareminimum aerobic conditioning performancestandard known as the Healthy Fitness Zone(established by the Cooper Aerobics Institute),meaning that hundreds of thousands of “average”kids in California (what I consider to be aprogressive, fair-weather state with a populationarguably fitter than found in the United States as awhole) are technically classified “at risk” to developserious health problems related to inactivity. 40percent! Take a big fat zero off that figure and you’dapproximate the relevant statistic during the time ofmy youth.

“Today, peak physical and intellectualperformance and self-discipline are no longerrequirements for survival. Man has becomeself-indulgent and has reverted to behaviors

that provide short-term gratification. ”

As we reflect on how far we have drifted fromGrok’s simple lifestyle and ponder how we canbetter honor and reprogram our genes by followingthe Primal Blueprint, it is critical to proceed with aclean slate and a deep conviction that you are doingthe right thing. This is not an easy task. Numerouselements of the Primal Blueprint flat out opposemainstream dogma that government espouses orthat big Agra and big Pharma promote with billionsof advertising and marketing dollars.

One must also wonder how society has strayed soegregiously far from healthy living that Grok hasdevolved to the carb-overdosed, pill-popping,overfed, overweight, overstressed Ken Korg. Howcan Conventional Wisdom that you have believed foryears and decades, read in respected publications,or been handed down from trusted elders be wrongand even dangerous? The truth is, human nature isto blame. Just like Grok, we have programmed intoour genes a desire to manipulate and rule ourenvironment for our benefit—to pursue a moreadvanced, more comfortable life. Our indomitablehuman spirit has accomplished many great thingsbut has also created tremendous fallout from ourconstant quest for “progress.”

Man has conquered the world. As a species, he isthe fat cat. He is on top of the heap. Yet now, peakphysical and intellectual performance and self-discipline are no longer requirements for survival.Man has become self-indulgent and has reverted tobehaviors that provide short-term gratification. Likethe miners who stripped and poisoned the land and

water during the gold rush, we have done similar toour bodies in the name of making life easier, moreconvenient, and more productive. In Eric Schlosser’sFast Food Nation, he reveals how the fast-foodphenomenon exploded in popularity because fastfood made life easier: No more cooking or lengthywaits for expensive meals! Now everyone can livethe good life by dining out on delicious food!Unfortunately, the fare served up was disastrous notonly to the human body but to the human spirit—destroying a centerpiece of family fabric that was theshared home-cooked meal.

When there is interest and demand to make lifeeasier, profit seekers often swarm in and exploit thiselement of the human spirit. Nowhere is this moreevident than in my own field of health. While I am allin favor of capitalism and making a profit, it seemsthat where health is concerned, we have allowedforces to run amok to the extent that today we mustquestion the approach, motives, and trustworthinessof some of the traditional pillars of health and expertmedical knowledge.

We must admit that doctors, despite theirextensive knowledge, training, and loyalty to theHippocratic Oath, are focused on treatment ratherthan prevention. As with drugs, it’s wonderful to haveextensively trained and prepared doctors standingready when we need them. The sad reality is thatmost of their business comes from dealing withsymptoms—not causes—of easily preventableconditions (as evidenced by the remarkablecomment from a solo family practice doc I know, wholamented that his “business was down” due toAmerica’s 2008 economic recession!). The fact that

doctors receive little or no training in nutrition isnothing short of abysmal.

Our government’s laws, subsidies, and dieteducation efforts (flawed USDA food pyramid,anyone?) are seemingly driven more by lobbyists forthe beef, grain, and dairy industries than byunbiased scientific evaluation and concern forhuman health. In the media, the historical checks andbalances provided by the impartial investigativejournalist have been pushed aside by giant ratings-driven corporations. Salacious stories that elicit fear,anger, or other strong emotions are what sell,regardless of their legitimacy. Even our educationalcommunity experiences free market influences thatpotentially bias the objectivity and even the premiseof many studies.

The Korg Komeback

Let me reiterate my distaste for aperfectionist mentality toward diet, physicalappearance, lifestyle change, and even school,career, and competitive athletics. Respectingthe broad definition of health and the legacy ofthe simple lifestyle that our ancestors lived, weneed to reject the measuring and judging forcesof society and pursue fun and peace of mind inconjunction with health and fitness goals.

Admittedly, the comprehensive and emphaticnature of the Primal Blueprint might seemintimidating, and your efforts to go Primal willpossibly require some serious departures fromand adjustments to your comfortable modernexistence. If you feel overwhelmed or take

occasional exception to my strong positions(e.g., ʺEverything in moderation, includingmoderationʺ), keep in mind my 80% Rule aswell as the suggestion to take one step at atime.

While the Korgs seem quite far down adisastrous road, they can also easily turn thingsaround, step by step. No, they are not going tobe perfect anytime soon, but they will behappier, healthier, and fitter with minimal pain,suffering, negativity, or disruption of the thingsthey love to do in life. If Ken modifies his late-night activities by snacking on walnuts insteadof cheesecake and enjoying a focused TiVo-assisted evening of television entertainment thatends at 10:30 p.m. instead of midnight, heʹll fallasleep more easily and wake up refreshed thenext morning, without having to rely on Ambien.This means more quality time with the kids,including walking young Cindy to school. If hebrings the walnuts and a couple of pieces offresh fruit to work and chooses lunch wisely atthe supermarket deli, heʹll maintain stableenergy levels all day long, increase hisproductivity, and better handle workplacestress. Ken will leave the office at 6 p.m. feelingready to enjoy and appreciate the leisure andfamily time options that await.

By reducing the stress of her exerciseprogram and eating delicious, satisfying PrimalBlueprint meals, Kelly will get her blood sugarand energy levels under control and tap into herstored body fat for a steady, reliable source ofenergy. With a few sensible and consistently

enforced limits on digital entertainment andbedtimes, Kenny can reconnect with the family,focus better in school, and consider the optionto eliminate his medication.

Talk about little things making a bigdifference! There is no better example toillustrate this maxim than the momentum(particularly the unbridled increase in physicalenergy) created by healthy lifestyle changesbegetting further healthy lifestyle changes. If allyou do after reading this book is cut way backon grains, you will dramatically improve yourhealth. With more stable energy levels andbetter immune function, your dietary alterationcould trigger an increased interest in exercise. Ifall you do after reading this book is simply backoff your taxing jogs and Step classes in favor oflong neighborhood walks and the occasionalsprint workout, you’ll have more energy and lesscravings for carbs, which will likely lead toimproved dietary habits and general health.Forget diet and exercise for a moment; if youtook only four letters of the entire book to heartand added more play to your busy life, thiscould still stand as one of the most important,life-changing books you ever read.

On Your Own

Opening our eyes to the direction the bullet traincarrying modern society is heading is sobering tosay the least. In my opinion, the heaviest realizationof all is that you are on your own. The imaginedsafety net of government, modern medicine, or thefood or pharmaceutical industries looking after yourhealth is a façade. Oh sure, you’ll be cared for very,very well if something catastrophic happens (that is,if you have good medical insurance), whether it’s ahigh-risk childbirth, serious injuries from a caraccident, or one of the small fraction of cancers thatare not lifestyle related. But when it comes to eatinghealthy, getting in shape, avoiding stupid mistakes—even building a career and a nest egg—the worldcan lead you astray and separate you from your cash(and other assets, such as health, sanity, etc.) in theblink of an eye, à la Matt Damon’s deft pickpocketcharacter in Ocean’s Eleven.

A discernable pattern emerges when I relate thestory of Grok to friends and casual acquaintances.After first expressing disbelief that Grok was leaner,stronger, and healthier than modern humans, mostare captivated by the story of his uncomplicated lifeand the 10 surprisingly simple behavioral laws thatdictated his (our) evolution. After a few moments ofsilence to absorb the information, people thencommonly call attention to the most unpleasantaspects of Grok’s life, a surreptitious way ofasserting their superiority over some vulnerable,primitive caveman.

It seems we are scared of what’s beyond our

comfort zone of comfort foods, ConventionalWisdom, “Chronic” workouts, culturally glorifiedfitness goals that are too extreme, and the rest. I’vediscussed previously the tendency we have to get inour own way, manufacturing self-limiting beliefs andknee-jerk defense mechanism reactions (“Yeah, butdidn’t cavemen, like, die when they were like 30years old—before they could even get heartdisease?”) when confronted with our frailties or theprospects of lifestyle change.

The Elitist Race

Recently, I read with amusement a blogger’scritique of the Primal Blueprint eating style,something to the effect of “This is an elitist diet—tooexpensive [eschewing inexpensive grains andswitching from conventional animals and plants tothe natural, organic variety] and impractical for theaverage person to follow. Furthermore, there are notenough wild animal products or organic produce tosustain our society at its current population.” My gutreaction was, “You’re damn straight it’s an elitistdiet!” Expensive? Depends on your perspective.Eating Primal Blueprint style for the rest of your lifeis much cheaper than long-term prescription drugregimens or extensive doctor visits or hospital staysfor cardiac bypass surgery or cancer treatments.

My evolutionary theme pops into mind here. Ourincreasingly comfortable modern life disguises thefact that the concept of survival of the fittest stillpermeates our being. Competition is everywhere inthe world, with human nature programmed for“Citius, Altius, Fortius”—the Olympic Games motto(in Latin) meaning “faster, higher, stronger.” Make nomistake, we are in a competition to achieve goodhealth and prosperity with a massive number ofentrants worldwide. Economically, you need onlyglance through Fareed Zakaria’s The PostAmerican World, to see the writing on the wall forthe world’s leading superpower. America is headingsteadily down the pop charts while larger, hungrier,more strategically-minded societies, such as Chinaand India, will soon catch and surpass our economy.

(Poor investment in education and technology infavor of billions spent on military are some keyreasons for our impending downfall, according toZakaria.) Now imagine if all the money recently spenton bank bailouts had been channeled into diet,fitness, and health education!

Over the past century of rapid technologicalprogress, we’ve figured out how to manufacture andpackage food and mass-produce animals,producing huge profits without regard to the health,humane, or green consequences. Stepping back fora moment to grab a wide-angle view of the wideangles in the buffet line at a Vegas casino, it’sevident how ridiculously out of control this situationhas become. No offense, but America looks like onegiant yard of fattened cattle ready for slaughter,complete with a significant percentage of “downers”(a term for sick cattle that can’t stand up; they aredragged with forklifts to slaughter).

The global macroeconomic example offers aninteresting parallel with your own health. Theemerging countries parallel those like you and I whochallenge Conventional Wisdom and theconsumerism “pack mentality” to seek the truth abouthealthy living. The military waste and economicbailout parallels the Western medicine approach totreat disease instead of pursue wellness—or, in thisanalogy, peace and economic stability. The annualharvest of wild salmon in Alaska is indeed limited,and it can run 20 bucks or even more per pound. Incontrast, there is an abundant supply of farmedsalmon that I’ve seen at big-box stores for as low asthree-something per pound. Ditto for the heavilysprayed, genetically modified fields of corn and

soybeans that will feed the masses for years tocome versus the relatively few organic baskets ofvegetables your local grower schleps out of hispickup at the weekly farmers’ market. There will alsobe plenty of prescription drugs and hospital bedsavailable (although you might deplete your lifesavings, but I digress…) to help you overcome thehealth problems that ensue from a lifetime ofconsuming processed foods.

In comparison, being “elitist” doesn’t seem bad atall. Theoretically, if everyone wanted wild salmon andorganic strawberries, we would indeed run out in theshort term (however, demand would also stimulateincreased production, thereby changing the worldone person at a time through the power of ourwallets). Right now, the race is on and you arewelcome to participate. So suck it up and pop for theorganic meat, eggs and leafy greens, especially ifyou are pregnant or have a two-year-old in his mostcrucial brain-development stage. Come to think of it,make that especially if you are not pregnant; are age20, 30, 40, or 80; and have an interest in enjoying along, healthy, happy life.

While you can clearly discern my passionthroughout the book for the Primal way of life, I don’twish to be judgmental and assert that there is a rightor wrong way of life for you. We live in an age ofabundant freedom and choices for how to spend ourtime, raise our families, and fill our plates with food.While I have dedicated my career to promotinghealth and being a motivational force in people’slives, I want to temper my enthusiastic message withthe understanding that I’m simply presenting you aspecific blueprint of choices (hopefully very

compelling!) and explaining the benefits of choosingthem or the possible ramifications of disregardingthem.

If you make it through this book and then donothing to diverge from the path of the typicalmodern human, it’s quite likely you will still lead areasonably happy, productive, and comparativelyhealthy life. We’ve certainly come a long way in thelast few hundred years with regard to health andenjoyment of life. As you read this, folks are workinghard to develop new drugs and medicaladvancements intended to alleviate the devastatingimpact of today’s prevalent diseases, most of whichare due to lifestyle. Granted, this “indulging inmodern comforts and benefiting from medicaladvancements” is a bit far removed from the Citius,Altius, Fortius component of our genome for mytaste. But again, I’m merely presenting choices toyou. There is no right or wrong answer. If you aredrawn to a life of inactivity, big-screen TVs, lavishdesserts, and microwaveable meals, we can still befriends. But you can bet I’ll bend your ear now andthen when the opportunity presents itself!

Furthermore, I’m sometimes more concernedabout the adverse effects of fanaticism than I amabout mediocrity, as I mention with my ownendurance background and the ConventionalWisdom about Chronic Cardio. For example, if yousimply cannot do without dietary indulgences thatyou believe greatly enhance your enjoyment of life,you can take solace in Deepak Chopra’scommentary about the dietary habits of centenariansacross the globe. Chopra explains that apsychologically pleasing diet contributes in a

quantifiable and very meaningful way to their overallstate of health, even if their daily pipe or otherindulgence is clearly “unhealthy.” Now that you areclear that the choice is yours, we can proceed to thenext section about taking action!

“When it comes to eating right andexercising, there is no “I’ll start tomorrow.”Tomorrow is disease.

—V. L. Allineare ”

Taking Action

Perhaps you are concerned about the hassles ofthe new eating guidelines and restrictions, whetherthey’re too extreme or whether you have the ability tostick to them in the long term. Don’t get tripped up bythe common mistake of thinking you have to plunge,all-or-nothing style, off a towering cliff into the PrimalBlueprint world. It goes without saying that theamenities of modern life are substantial and that youdeserve to enjoy them. You can bet that Grok himselfwould have indulged in a big slice of theCheesecake Factory’s namesake dessert or settledinto his seat at the Regal Cineplex to enjoy somebig-screen entertainment (he would have particularlyenjoyed Crocodile Dundee, eh, mate?). When itcomes to getting in shape, you don’t need to plunkdown for an expensive gym membership if that’s notyour thing. All you need is an open road or athleticfield to get a simple, fun, intense Primal workout.

The foods of the Primal Blueprint diet are withineasy reach virtually anywhere on the civilized globe,including many outstanding Internet resources forthose in remote areas or lacking good local options.You can also plant some seeds and grow your ownfood. In fact, you may be minimizing or getting rid ofmore stuff than you need to acquire to get Primal,such as clearing your cupboard of offensiveprocessed foods, reducing your total hours ofexercise in favor of a more focused and balancedprogram, eliminating nonessential prescription andover-the-counter medications from your medicinecabinet, and powering down your alarm clock,

computer, or BlackBerry in favor of a less stressful,more natural existence. Minimizing might alsoextend to reconsidering expensive consumerpurchases—even leisure items, such as that newboat or tropical vacation—that require more workingtime and energy to pay for. Perhaps the followingtips will make your transition a bit more manageable—and more inviting, especially if you’re a “slowly slipyour way into the pool” type of person.

“You may be minimizing or getting rid of morestuff than you need to acquire to get Primal,such as clearing your cupboard of offensive

processed foods, and reducing your totalhours of exercise in favor of a more focused

and balanced program. ”

Rome Wasn’t Built in a Day: Not everyone needsor wants to ease into it, but it’s a viable option toavoid being overwhelmed by new diet, exercise, andlifestyle practices. On the other hand, if you’re up fordiving in, particularly if you’re facing a major healthcomplication (e.g., arthritis, diabetes, or obesity), afast and furious beginning can reap major healthbenefits quickly and even be psychologically morecomfortable to your personality than a gradualapproach.

For some aspects of the Primal Blueprint, suchas the reduction in dietary carbohydrates, slow andsteady may have definite benefits. If you feelsluggish or foggy cutting back on carbs (particularlyif you’ve been eating 400 or more grams a day, likemany), take your time cutting these foods back andeven hold steady at 150 grams per day for a while if

needed. Simply eliminating grains will get you mostof the way there. Use your time in this holding patternto ramp up efforts toward other lifestyle changes. Ifyou find you’re having a hard time adequatelyrecovering from strength training or sprint workouts,reduce their frequency and severity and allow yourbody to adapt over a more comfortable time frame.Progress is rarely a smooth, uninterrupted trajectoryfor anyone. The point is to do what’s necessary tokeep your general momentum and motivation going. Divide and Conquer: Sometimes it’s easier totackle one aspect of a project (or a lifestyle) at atime than to attend to all of them at once. If you’retrying to cut carbs and kick a nasty caffeine habit, itmight behoove you to take on one at a time or atleast take one slowly and focus on the other.Although all the elements of the Primal Blueprintwork together (and actually make other effortseasier), there’s nothing wrong with homing in on afew select areas first. Make a commitment to totalhealth, put yourself in the center, but take on onlywhat you feel is manageable for now. If you keep therest in sight, chances are you’ll begin gravitatingtoward those other changes anyway. Healthychoices have a way of begetting other healthychoices. Track Your Day-to-Day Practices and Progress:Keep a free-form food, exercise, and stressmanagement journal. Input your food intake diary intoan online macronutrient calculator, such as the freetools offered at FitDay.com and TheDaily-Plate.com. In addition to documenting the actual foods and

exercises themselves, make some observationalnotes on how you feel, what you are able toaccomplish, and where you feel challenged. Lookingback on your notes will give you a sense of how faryou’ve come. Your notes can also serve as areminder of how you made it through challenges inthe past. Remember that the Primal Blueprint isn’tabout temporary fixes or fad gimmicks. Overarchinglifestyle change takes time, care, and an ever-evolving commitment to align your behavior with yourgenes and goals for health, fitness, and fun.

“I put a dollar in one of those changemachines. Nothing changed.

—George Carlin ”

Around the World (or at Least toDallas and Back) in 72 Hours

M y MarksDailyApple.com posts describingmy personal experiences, daily diet, andexercise and lifestyle practices tend to elicit themost commentary and interest. Im often askedto reveal my ʺsecretsʺ to interested readers.The truth is, Im short on secrets but big onguidelines and practical tips that will help yousuccessfully navigate the particulars of yourdaily life, including the innumerable challengesto being Primal that we face in the modernworld. Because the Primal Blueprint is ablueprint and not a regimen, what I do has lessrelevance to your success than what you like to

do. That said, I hope my real-life experiencesgive you some perspective that Im a regular guytrying to raise a family, make a living, achievepeak health and fitness levels, forage Primalfoods in a modern world, and, most of all, enjoythe heck out of my life.

The exercise of keeping an accurate journalfor 72 hours to produce this sidebar helped merealize that even the times when I slip fromoptimum are no big deal. When ʺstuff happensʺto take you off track, itʹs a great opportunity todevelop your ʺgo with the flowʺ skills, stayingpositive and relaxed instead of stressed.Consider the following example from myTuesday journal where my son called me,begging for a ride to the valley for a socialopportunity while I was en route to the gym for aprecious final workout before a business trip.My 30 minutes of captive teen audience time inthe car was a far more valuable experience thanyet another workout.

Furthermore, when I was driving home afterdropping Kyle off, I realized that the concept ofhormone manipulation supersedes the need tocover all your bases on food choices andworkout goals every day. When you directinsulin, glucagon, cortisol, testosterone, growthhormone, and other agents in the correctpathways by following the Primal Blueprint, youcan easily handle the unexpected because youhave built a healthy, efficient foundation. A littlesugar here, a few missed workouts there, or anoccasional deficient sleep night can beeffortlessly righted with, respectively, low-carb

follow-up meals, a maximum-intensity workout,and a power nap! Likely you can attest to thephenomenon of returning from an extendedexercise absence (due to illness, vacation, orwhatever) and picking up right where you left off—or performing even better, thanks to the rest.

The Primal Blueprint message that you canachieve robust health and ideal bodycomposition without obsessive calorierestriction or exhausting exercise is the besttakeaway lesson I can offer from sharing myroutine. I regulate my carb intake naturally bysimply avoiding sugars, grains, and otherprocessed foods. It’s no trouble, because by allmeasures I enjoy a satisfying—you could evensay indulgent—diet. I engage in an average of afew brief, intense exercise sessions per weekthat deliver the precise signals my body needsto stay strong and lean, with minimal timecommitment. I also have occasional extendedstretches where I do embarrassingly little—andnothing bad happens! And then there are weekswhen my body and mind are geared up toexercise many consecutive days in a row—when I am enjoying every minute of being in thegym, sprinting on the beach, or hiking the trails.

I follow the Primal Blueprint lifestyle lawsnaturally, thanks to a lifelong appreciation of theoutdoors, a stimulating career, and a positiveattitude—one that I’ve worked hard to cultivateover the years. I’ve seen the alternatives andtraveled a long, long way down that marathonroad to nowhere—the vicious cycle of a carb-based, sugar-burning, fat-storage diet, the

struggle-and-suffer approach to fitness goalsand the inevitable anxiety and disappointmentthat comes from such a tenuous approach. Herethen are my journal entries for a three-daystretch from January 2009, featuring a businesstrip to Dallas bookended by typical weekdays athome in Malibu.

Tuesday—Travel Day6:30 a.m.: Wake up and drink large cup ofstrong coffee with heavy whipping cream. Readpaper (almost finish LA Times crosswordpuzzle—Law #10, natch!). Move to desk andanswer e-mails, blog, and pack for afternoonflight to Dallas.10:15 a.m.: Down protein shake (water, abanana, and 1.5 scoops of Responsibly Slimprotein powder). Head to the gym for quickworkout.10:30 a.m.: En route to gym, son Kyle calls mycell, begging for a ride to the valley (gotta lovewinter break!). Return home, pick up Kyle.11:30 a.m.: Return from valley trip with no timefor workout or lunch. Depart for LAX and 2:00p.m. flight to Dallas. Can you say, “Been there,done that?” I’ve flown this route 150+ times inthe last 10 years. Destination: a suburbantelevision studio (I’ve never once been todowntown Dallas; I hear it’s nice) to tape regularappearances on my friend Doug Kaufmann’sshow—Know the Cause—a nationallydistributed daily cable talk show on health andnutrition.

8:00 p.m.: (6:00 p.m. PST): Check into hotel,enjoy leisurely dinner at Outback Steak-house(flank steak with asparagus and red wine—holdthe potato).11:30 p.m.: Time change contributes to latebedtime. Elapsed time stuck in metal boxestoday = about six hours (counting drive to andfrom valley, to airport—featuring traffic jam onPacific Coast Hwy—shuttle bus rides, andthree-hour flight).

Tuesday Micronutrient CalculationsCoffee, heavy whipping cream Protein shake Granny Smith apple Flank steak (6 ounces), asparagus, red wine FitDay.com AnalysisTotal Calories: 774 Protein: 88 grams, 352 calories (41 percent) Carbs: 56 grams, 224 calories (24 percent) Fat: 22 grams, 198 calories (22 percent) Wednesday—Dallas Day7:00 a.m.: Wake-up call comes after notsleeping well (hate when that happens). Turn onearly news and conduct short, intense Primalroutine (one-minute rest between exercises): 3× 60 pushups, 3 × 35 squats, 3 × 25abbreviated dips between armchair and coffeetable, 3 × 60-second abs planks. Elapsed timefrom first effort to stepping in the shower: 17minutes.

8:00 a.m.: Breakfast of four-egg chile-chickenomelet at IHOP. Extra sour cream and Cholulahot sauce. Try as they might (and they try hard),they still can’t get me to take the pancakes (ortoast or English muffin) that come free with theorder. Coffee with cream and packet of sugar.9:00 a.m.: Arrive at studio for four to five hoursof taping. Drink a couple bottles of water—themost water I drink all week!—to keep my vocalchords lubed.2:30 p.m.: Late lunch with the production team.All the ribs you can eat (which isn’t all that much)and iced tea at a local rib joint. I’d prefer a saladbar, but this is where the crew wants to eat andwe are in Texas…who am I to say no? Skip themashed potatoes, potato salad, corn,cornbread, applesauce, and bug juice, thussparing my system of well over 200 grams ofcarbs in one fell swoop.4:00 p.m.-5:00 p.m.: Walk the Irving Mall (low-level aerobic activity) and make phone calls thewhole time. Head to airport.6:00 p.m.: Dinner at TGI Friday’s (in theterminal)—pecan crusted chicken salad and aglass of cabernet. One of my favorite travelmeals. Board plane, fly home.

Wednesday Micronutrient CalculationsCoffee with cream and packet of sugar Chile-chicken omelet Ribs (6 ounces) and iced tea Chicken salad and glass of cabernet

FitDay.com AnalysisTotal Calories: 2,087 Protein: 153 grams, 612 calories (29 percent) Carbs: 92 grams, 368 calories (17 percent) Fat: 123 grams, 1,107 calories (50 percent)

Note: this was a long day of hard work, buteven with the three sit-down meals, I ate fewercalories than I normally do. I often use travelingas a great opportunity to engage in IntermittentFasting. Tuesday’s busy schedule contributedto my consuming only around 30 percent of mynormal daily caloric intake. Because the foodoptions on the road are generally inferior ordifficult to find, I hone my foraging skills and lookfor nothing but protein and vegetables. Thursday—Malibu Day7:30 a.m.: Wake up and shake off the effects ofjet lag with a quick plunge in the pool (Idestimate mid-60s temp) and a coffee withcream. Head to desk to catch up.10:00 a.m.: Down Primal Omelet with foureggs, sprinkled mozzarella cheese, slicedmushrooms, and green peppers, topped withsliced avocado and a scoop of fresh salsa.Back to desk.11:00 a.m.: 11:00 a.m.: Head to gym for “pulland sprint day”. Intense 30-minute gym workout(cable rows, wide grip pull-ups, inverted rows,cable curls). Jog to car, drive to beach to catchlow tide. Commence 10 barefoot sprint sets

(jog 10 strides, transition 12 strides, all-outsprint 15 strides). Easy cooldown jog, briefGrok Squat stretch, quick plunge in ocean. Gymand beach total time: 50 minutes. Head homeand shower.1:00 p.m.: Make my world-famous PrimalSalad (check video at MarksDailyApple.com)with 15 veggies and a scoop of canned salmon,drenched in olive oil-based dressing. Nothing todrink. Granny Smith apple for dessert. Back towork in the office.4:00 p.m.: Big handful of almonds and breakfrom desk to throw tennis ball to a very old, veryslow yellow lab named Buddha. En route backto desk, a challenge is issued by my son, Kyle.Detour from office to garage for a battle royalechampionship match on Wii Rock Band. Obtainperfect score of 100 on Rock Band vocals toreign supreme in Sisson family (Law #7, Play).7:30 p.m.: Grass-fed steak (10 ounces), threecups of steamed broccoli dripping in real butter,glass of merlot. Okay, one more. Doesnʹt getany better than that!8:30 p.m.: Watch TiVo replay of one of ourfavorite 30-minute sitcoms, followed by 60-minute ESPN SportsCenter broadcast. Watchboth broadcasts in only 52 minutes total.10:00 p.m.: Five-minute outdoor walk withBuddha, retire to bed for some pleasurereading. Lights out, and out like a light, at 10:30p.m.

Thursday Micronutrient Calculations

Coffee with cream Primal Omelet Primal Salad Granny Smith apple Big handful of almonds Steak and broccoli Two glasses of merlot FitDay.com AnalysisFitDay.com Analysis Total Calories: 2,676 Protein: 168 grams, 672 calories (25 percent) Carbs: 108 grams, 432 calories (15 percent) Fat: 170 grams, 1,530 calories (57 percent)

Average Over Three Days Allows forrounding margin of error

Calories: 1,842 Protein: 136 grams, 544 calories (38 percent) Carbs: 86 grams, 344 calories (18.5 percent) Fat: 106 grams, 954 calories (51 percent)

Rethinking Your Goals

You may have noticed in the tips throughout thebook that I emphasize the long-term approach andthe enjoyment of the process of healthy lifestylechange. In discussing weight loss, I take great painsto position this eventuality as a by-product of healthyeating, exercise, and lifestyle habits. We must reflecton the importance of this distinction because we areso conditioned to approaching lifestyle goals with ashort-term, results-oriented approach.

Bookstore shelves are stocked with a dizzyingarray of self-help, financial success, and weight-losstitles; the sum total of the exhortations to do this anddo that to be happy are truly overwhelming. Ditto forthe level of negative cultural programming I havebeen exposed to working with my personal trainingclients. We have essentially been programmed toattach our happiness to our achievements,possessions, personal appearance, position ofinfluence in career or community, and othersuperficial factors. I contend that setting andpursuing goals is screwing us up more than it’shelping. That’s right, I’m going to suggest you laydown what you might think is the most importantweapon in your arsenal to “succeed” with lifestylechange—the determination and pursuit of specificand quantifiable goals.

We live in a superficial world where everything wedo is measured and judged, and success (and oftenhappiness) is thus defined by what we accomplishand accumulate, rather than what kind of characterwe have. For athletes, the world hits us with, “How far

did you run?” “What was your time?” “What place didyou take in the race?” “Did you beat your previoustime or your opponent?” All these interrogationstypically come before the only relevant question weever need to ask ourselves or anyone else about aworkout or race: “Did you have fun?”

We use computer technology to provide objectivedata about whether we are reaching our goals—orfailing. We use elaborate training logs to recordevery possible bit of information about our workouts(such as time, distance, strength-training reps,calories burned—even “shoe mileage!” Me, I used todetermine my useful shoe life by noticing when thesole started to peel off…). We strain, struggle, andsuffer to obtain predetermined times, paces, anddistances of our workouts, thinking that our bodiesand spirits will actually appreciate a roboticapproach to fitness.

Throw it all out the window. Take it from me,because I have been a long, long way down theroad, and it leads nowhere. My fervent desire toachieve my athletic goals—run in the Olympic trials,average 100-mile weeks, beat my training partners—ruined my physical health and my running career.When I returned to competition as a triathlete, I had amore relaxed attitude. I enjoyed the challenge of anew sport and pushing the limits of humanendurance, just for the heck of it. Gun-shy from myinjury history, I adopted a more relaxed approach. Ilistened to the signals from my body and backed offwhen energy levels declined or aches and painscrept up. I enjoyed longer, slower bike rides into themountains, connecting with nature and enjoying asense of adventure in exploring new routes. I built my

fitness in a comfortable manner and felt refreshed,energized, and inspired about my training—a far cryfrom the out-and-out suffering I endured fromrecurring intense running sessions with a fit pack oftraining partners.

Lo and behold, with my casual approach I becamethe fourth fastest Hawaii Ironman triathlete in theworld one year, avoided injuries, and had a greattime. After retiring from professional racing andpursuing a “real” career, I continued competing justfor kicks on the amateur level, well into my late 30s. Ihad no goals, structured training program orlogbook. I was just having fun, inspiring my personaltraining clients, and mixing with the professionalathletes that I coached at the time, but I was rankedamong the top racers in the world in my age group.Often I would see the “game faces” worn by otherson race morning—tense, anxious, snapping at theirloved ones, looking like they weren’t having muchfun. I’ll never forget American swimmer Rick Carey,visibly distraught as he stood on the podium listeningto the national anthem after winning the gold medalin the 1984 Olympics—because he failed to breakthe world record en route to his gold (he laterapologized).

It’s simply no fun to predicate your happiness onwhether you reach your goals. Failing to reach yourgoals will lead to disappointment and dwindlingmotivation levels. Even reaching your goals can leadto a dead end and a flawed mentality. Many“winners”—in sports or other competitive arenas,such as business—develop a distorted sense ofself-worth, leaving them vulnerable to up-and-comingopponents or negligent in behaving themselves in

ordinary society because of our twisted hero-worshipping of winners and the wealthy.

There is a phenomenon in endurance sportsknown as the post-marathon blues (or post-ironmanblues for triathletes)—so common that it’s beendiscussed in psychological journals. It seems on theoccasion of the glorious achievement for whichthey’ve trained diligently for months or even years,many athletes get that “now what?” feeling that leadsto a profound sense of letdown. Ideally, we woulduse our physical accomplishments as catalysts forcontinued growth (including perhaps moving on toless extreme fitness pursuits), exploration, andchallenge, not an excuse to get depressed and pigout on jelly beans in the weeks after the big event.

We must take a close look at the goal-settingprocess to avoid these common pitfalls and bring arelaxed, fun-first approach to our diet, fitness, bodycomposition, career, and other lifestyle pursuits. Theprimary reason for switching to a Primal Blueprinteating style should be enjoyment—eating foods thattaste great, stabilize your energy levels, optimize thefunction of all the systems in your body, provide long-lasting satisfaction, and alleviate the psychologicalstress of regimentation and deprivation thataccompany many diets. Yes, you will look better,become stronger, have more energy, avoid illness,disease, and obesity, and enjoy other quantifiableresults, but these motivators pale in comparison tothe instant gratification you get at every single mealfrom eating the foods that your body was meant toeat. The primary reason for your exercise should befor enjoyment as well—with the typical goals ofweight management or competitive aspirations

coming as a by-product. That’s right, even a worldchampion athlete such as Tiger Woods competesprimarily because it’s fun, not because he’s drivenby money or glory. If the latter were true, he wouldhave quit, or at least lost a little of his legendaryfocus, early in his career, when fame and fortunewere assured.

If you have any psychological stress about yourdiet, reject it flat out and start eating foods andmeals that make you happy, drawing upon the longlist of foods and minimal logistical restrictions of thePrimal Blueprint eating style. Do whatever you needto do to enjoy your life, including indulging once in awhile with a clear conscience and a big smile. If youare not having fun with your current workout regimen,junk it and figure out other endeavors that will turnyou on. Instead of struggling and suffering to keeppace (with your peppy group exercise instructor oryour training partners), adopt the Primal Blueprintsuggestions to make your sustained workoutscomfortable and energizing so they become funagain. Throw in some fun fast stuff occasionally toget you excited about pushing your physical limitsand enjoying tangible breakthroughs includingweight loss, more energy, and peak performance.Play once in a while. Forget the notion ofconsistency in this context and align your exerciseprogram comfortably with your energy level, mood,and life responsibilities. Push yourself when you arerested and motivated and rest when you are tired.

“It’scertainly okay to aspire to specific results,but you must never lose sight of the concept

that the rewards come from the chase, not from

reaching the finish line. ”

When you discard unnecessary goals that arementally and emotionally stressful, you can focusyour attention on process-oriented goals. Goals suchas having fun, aligning workout choices with energylevels, and tackling new endeavors should defineyour exercise mentality. That said, great championslike Tiger Woods have an esteemed ability to blenda process-oriented approach with a strongcompetitive drive to achieve measurable results. It’scertainly okay to aspire to specific results (e.g.,losing 10 pounds or completing a 10k, marathon, ortriathlon), but you must never lose sight of theconcept that the rewards come from the chase, notfrom reaching the finish line. You can lose 10 poundsvery quickly via any number of ill-advised methods(remember that skeletal guy at the BostonMarathon?). The true joy from changing yourphysique comes not from a surgeon’s knife, a brutalcalorie-restriction diet coupled with an exhaustiveworkout routine, nor even accolades from thecocktail party crowd. The most lasting rewards comefrom the positive, fun lifestyle changes youimplemented to make it happen.

This is essentially what I did by accident as atriathlete. I was still the same driven, competitiveathlete that had once run himself into the ground; Ihad simply reframed my perspective to approachcompetition with a more enlightened attitude.Believe me, it still hurt just as much to swim 2.4miles, bike 112 miles, and run 26.2 miles through thesteamy lava fields, but my purpose was grander thanthe uptight athletes who have their self-esteem

attached to their finish time or place.It is time for you to accept the grand purpose of

the Primal Blueprint and reject other motivators thatare confusing, petty, or contradictory to your healthand well-being. To get more connected with the idealrepresented by Grok, we have to pare down, notaccumulate. The power and the magic are in thesimplicity—a refreshing break from the complexity ofmodern life, the sordid influence of the ego on yourendeavors and emotional state, and the dizzyingadmonitions on the bookstore shelves that caneasily make you feel like a loser if you aren’t as tightas the beautiful person on the cover. Grok did nottraffic in any of this nonsense. Granted, he waspreoccupied with survival, and we surely don’t needto regress to that point to adjust our mentalities.What we can do is leverage the Primal Blueprintlaws in our daily lives to become healthier, fitter,happier, and more connected with our basic natureas human beings. Make it your goal to honor yourgenes and your destiny to make the most of your lifeon earth, without attachment to any outcome.

What are you waiting for? Let’s get Primal!

Primal Approved - At a GlanceDietBeverages: Water (in moderation according tothirst), unsweetened tea.Coffee/Caffeine: Enjoy in moderation (creamand minimal sweetener okay); donʹt use as anenergy crutch.Dairy: Enjoy in moderation (only if able todigest comfortably). Raw, fermented, high-fatand organic products (including cheese) arepreferred.Eggs: Organic preferred for high omega-3content. Yolks especially!Fats and Oils: Coconut, dark roasted sesame,first-press, extra virgin, locally grown olive, hi-oleic sunflower/safflower, marine (supplements),palm, high omega-3 oils (borage, cod-liver, krill,salmon, sunflower seed, hemp seed).Refrigerate and use quickly. Animal fats(chicken fat, lard, tallow), butter, and coconut oilare best for cooking.Fish: Wild-caught from remote, pollution-freewaters. Small, oily, cold-water fish best

(anchovies, herring, mackerel, salmon,sardines).Fruits: Locally grown, organic, (or wild) in-season preferred. Berries are premier choice.Go strictly organic with soft, edible skins.Moderate intake of dried fruit and those withhigher glycemic/lower antioxidant values. Washthoroughly.Fruit/Vegetable Juice: Fresh-squeezed only,in moderation. Home-juiced with organicproduce preferred.Herbs and Spices: High-antioxidant, anti-inflammatory, immune-supporting, flavor-enhancing.Indulgences: Dark chocolate (high cocoacontent), alcohol sensibly (red wine bestchoice). If forced under duress to have dessert,select premium-quality, high-fat (low-sugar)options and enjoy guilt-free.Meat and Fowl: Organic, free-range, grass-fed/grass-finished, hormone-free designation iscritical. If you must eat conventional meat,choose the leanest possible cuts and trimexcess fat to minimize toxin exposure.Nuts, Seeds and Their Derivative Butters:High omega-3, nutritious, filling snack.Refrigerate and use butters quickly (cold-processed, organic if available.)Snacks: Jerky, celery with cream cheese oralmond butter, cottage cheese with nut or fruittopping, canned tuna or sardines, berries, hard-boiled eggs, nuts, seeds, olives, trail mix andother high-fat and/or high-protein, low-carb

Primal foods.Starchy Tuber Vegetables: Enjoy yams andsweet potatoes (instead of white or brownpotatoes) in moderation. Good choice forathletes needing extra carbs.Supplements: Multivitamin/mineral/antioxidantformula, omega-3 fish oil capsules, probiotics,protein powder. Choose premium quality tosupplement healthy diet.Vegetables: Locally grown, organic, in-seasonpreferred. Go strictly organic for large surfacearea (leafy greens) and soft, edible skins(peppers). Wash thoroughly.Wild Rice: Enjoy in moderation (instead ofwhite or brown rice).

ExerciseLow-Level Cardio: Two to five hours (or more)per week of walking, hiking or other exercise at55 to 75 percent of max heart rate.Schedule: Vary workout type, frequency,intensity, and duration, always aligned withenergy levels. Make it fun!Shoes: Gradually introduce some barefoottime (in low-risk activities) to strengthen feetand simulate natural range of motion. Chooseshoes with minimalist design (Vibram, NikeFree) to prevent cuts and other injuries. Easeinto it!Sprinting: All-out efforts lasting 8 to 60seconds. Total workout duration under 20minutes. Conduct every 7 to 10 days when fully

energized.Strength Training: Brief, intense sessions,always under an hour, and often just 7 to 30minutes. Full-body, functional exercises thatpromote balanced, ʺPrimal and Fitness.ʺStretching: Full-body, functional stretches totransition from active to inactive: Grok Hangand Grok Squat. Lifestyle/Medical CareMedical: Medication and invasive care forserious or acute conditions. If on prescriptionmedication, combine with aggressive lifestylemodification in pursuit of drug-free health.Request additional blood tests for CRP, Lp2A,A1C, fasting blood insulin levels, and vitamin D.Play: Change attitude - it’s not just for kids!Enjoy daily, outdoor physical fun to enhancework productivity and manage stress.Sleep: Consistent bed and wake times, calmevening transition, “empty room” environment,and sensible evening eating. Strive to awakennaturally without alarm. Take twenty-minutepower naps when necessary.Stupid Mistakes: Cultivate hyper-vigilance andrisk-management skills (e.g. - “green light = lookaround, confirm it’s clear, and only thenproceed” mentality).Sunlight: After adequate exposure (for vitamin-D), use clothing (or approved sunblock) toprotect from burning.Use Your Brain: Engage in fun, creativeintellectual pursuits to stay sharp and

enthusiastic for all of life’s challenges.

Primal Avoid - At a Glance

DietBeverages: Avoid sweetened ʺenergy drinksʺ (RedBull, etc.) and ʺteasʺ (Snapple, Arizona, etc.), softdrinks, powdered drinks, and performance drinksused outside of workouts (Gatorade, etc.).Coffee/Caffeine: Avoid excessive use, or using asenergy crutch in place of adequate sleep and healthylifestyle habits.Dairy: Limit or avoid GMO or conventional productsdue to hormone, pesticide, antibiotic, allergenic andimmune-suppressing agents.Eggs: Limit eggs from chickens commerciallyraised in cages, and fed with grains, hormone,pesticides and antibiotics. Go organic first!Fats and Oils: Avoid all trans and partiallyhydrogenated, canola, cottonseed, corn, soybean, allother high polyunsaturated (safflower, sunflower,etc.) oils, margarine, vegetable shortening, anddeep-fried foods.Fast Food: Avoid chemically treated, deep-fried,

insulin-stimulating fare that is devoid of nutritionalvalue: French fries, onion rings, burgers, hot dogs,chimichangas, chalupas, and all the rest.Fish: Avoid fish from farms, polluted waters, or fromtop of marine food chain (shark, sword, and othersthat might have more concentrated levels ofcontaminants).Fruits: Limit or avoid GMO, remote grown, orconventionally grown with soft, edible skins. Findlocal or organic alternatives.Fruit/Vegetable Juice: Avoid juices with addedsugar or that are heat processed, or from pesticide-laden produce. Limit total consumption, even forgood juice.Grains: Avoid wheat, rice, corn, oats, cereals,breads, pasta, muffins, rolls, waffles, pancakes,croissants, baguettes, crackers, donuts, swirls,Danishes, tortillas, pizza, other grains (barley, millet,rye, quinoa, amaranth, etc.), and other baked orprocessed high-carb foods. Even avoid whole grainsdue to higher levels of objectionable phytates, lectinsand gluten. Everyone is allergic to grains at somelevel!Indulgences: Avoid high carbohydrate (sugar orflour based), heavily processed treats: cookies,cake, pie, brownies, candy, candy bars, ice cream,donuts, popsicles and other frozen desserts.Legumes: Limit or avoid alfalfa, beans, peanuts,peas, lentils and soybeans due to high insulinresponse and lectin content.Meat and Fowl: Limit or avoid commercially grown,grain-fed ranch animals (with concentratedhormones, pesticides and antibiotics). Limit or avoid

smoked, cured, or nitrate-treated meats (hot dogs,salami, etc.).Processed Foods: If it comes in a box or awrapper, think twice!Snacks: ʺEnergyʺ bars, granola bars, pretzels,chips, puffed snacks (Cheetos, Goldfish, popcorn,rice cakes, etc.), and all other grain-based snacks.Sugar, Soda, and Grains: The less you consume,the less youʹll want! Get off the ʺhigh-low, high-lowʺcarb-insulin-stress response cycle to regulate yourenergy and improve your health.Supplements: Avoid cheap, bulk-producedvitamins and supplements with additives, fillers,binders, lubricants, extruding agents, and othersynthetic chemicals.Vegetables: Limit or avoid GMO, remote grown, orconventionally grown with large surface areas oredible skins (leafy greens, peppers). ExerciseChronic Cardio: Avoid a consistent schedule ofsustained cardio workouts at medium to highintensity (above 75 percent of max heart rate).Occasional sustained hard efforts are okay; allow forsufficient recovery.Chronic Strength Training: Avoid prolonged,repetitive workouts conducted too frequently (e.g.,hour-plus sessions featuring exhausting, non-functional, isolation exercise sets).Schedule: Avoid consistent workout type,frequency, intensity, and duration (compromiseshealth, energy, and motivation levels).Stretching: Avoid stretching “cold” muscles,

prolonged sessions (either before or after exercise),or isolated muscle group stretches, except byprofessional reccomendation forinjuries/imbalances. Lifestyle/Medical CareMedical: Limit or avoid prescription medication forminor health problems easily corrected by lifestylechanges. Reframe “fix it” mentality into a “prevention”mentality.Sleep: Don’t burn the candle at both ends. Avoidexcessive evening digital stimulation, morningalarms after insufficient sleep, or fighting off a much-needed nap with caffeine.Stupid Mistakes: Avoid multi-tasking, zoning out, ortrusting that the world will keep you safe (e.g.,“Green light = Go!” mentality). Don’t blame others foryour stupid mistakes.

INTERNET APPENDICES

I’ve taken advantage of the infinite capacity of theInternet to augment the Primal Blueprint withcontinually updated supporting material to make thisnot just a book but a starting point for a completelifestyle movement. I encourage you to visitMarksDailyApple.com and explore our convenientlyorganized appendices, featuring Primal Blueprinttext references and suggested reading, extensiveQ&A with deeper insights about book content, anddetailed strength and sprinting workout suggestions—not to mention daily diet and fitness insights,recipes, videos and more, “with a side ofirreverence” at MarksDailyApple.com. Following arethe Primal Blueprint-related categories published atMarksDailyApple.com when this book went to print.

Primal Blueprint Text References,Resources, and Suggested

ReadingPrimal Blueprint Q&A: Everything YouAlways Wanted to Ask…but Were Afraid toKnow

All About Grok

Dispute About Recent Human Evolution

Details About Genes Directing Cellular Function Reconciling Evolutionary Rationale with Religious Beliefs Grok and Korg Nicknames

Diet

Differing Scientific Conclusions Insulin-Balanced Meals Fiber Diet Sodas

Exercise

Compliance for Low Body Fat Athletes Cortisol Natural vs. Synthetic Human Growth Hormone and Testosterone

Lifestyle

Getting Kids’ Buy-In Prescription Drugs

Primal Blueprint Comparisons to PopularDiets

Atkins Diet Low-Fat Diets (Ornish, MacDougall,Pritikin) Metabolic and Blood-Typing Diets Paleo Diet South Beach Diet

Vegetarian Diet Zone Diet Primal Blueprint (Pre-emptive strike…because itʹs my book!) The Biggest Losers

Law #4: Lift Heavy Things—WorkoutSuggestions

Grok Workout Quick Bodyweight Routine

Law #5: Sprint Once in a While—WorkoutSuggestions

Novice Sprint Workouts Advanced Sprint Workouts Cycling Sprint Workouts

INDEX

A

acidityactivity. See also exercise

insulin andin Primal Blueprint exercise routine

ramping upadaptation, genetic ADHDadolescents

lifestyle ofsleep needs of

advertising, of foodsaerobics

conditioning performance standardslow-movement pace and

Agile Gene, The (Ridley)aging, organ function andagriculture

in human historylife expectancy andorigin ofprimal families and

alcoholalkalinityAllen, Markallergies

to grainsto peanuts

almondsAmbienanimal fats

animal foodsantibiotic-free meatsantibodiesantioxidants

list of vegetablesMetabolic Syndrome andsun exposure andsupplements as sourcesvitamin C as

approved foodsArmstrong, Lancearterial plaqueartificial sweetenersatherosclerosis

insulin andathletic goals, specializedathletic shoesAtkins dietattitude, health and

B

bacteriabarefoot workoutsbasal metabolic rate (BMR)Bauerlein, Markbeef jerkybehavior

glucose levels andmodern lifestyle and

benchmarks, establishingberriesbeta-carotenebeverages

approvedto avoidcarbonated drinks

bicycle. See cyclingbinge eatingBiology of Belief, The (Lipton)blood glucose (blood sugar)blood insulin. See insulinblood-typing dietsbody composition

diet determination ofbody fat, insulin from diet andbody massbody mass index (BIM)body size, population density andborderline obesitybottled water

brain. See also intellectual abilitysize of early vs. modern humans

breakfastin Kelly Korg eating planin Ken Korg eating plan

Breakthrough Workoutsbreast-feedingbreathing, during weight trainingB12 vitaminBush, Reggiebutter(s)

from seeds and nuts

C

caffeinecalories

from animal sourcesConventional Wisdom ondailynatural weight management andin Primal Blueprintfor Primal Blueprint weight loss

cancerfoods for fightinghealthy fats and

candy barscanola oilCarbohydrate Curvecarbohydrates

for Chronic Cardiofat andhigh-carbohydrate meals andand insulinLDLs andMetabolic Syndrome andminimizingprocessedreducingbefore sleepingweight, grams per day, andin weight-loss macronutrient plan

carbonated drinkscarcinogens, in sunscreens

cardiovascular endurance See also workoutsConventional Wisdom vs. Primal Blueprint on

workoutscardiovascular exercise

Conventional Wisdom onheart rate and

cardiovascular function, aerobic exercise andcarotenoidscaseincase studies

of Kelly Korg eating habitsof Ken Korg eating habits

Castelli, WilliamCelebrexcells

genetic control ofPrimal Blueprint foods and

certified meatsCertified Organiccheesechemical-free meatschocolate

darkcholesterol

Conventional Wisdom onConventional Wisdom vs. Primal Blueprint on“good,”heart disease andimportance ofmedication fortesting for

Chopra, Deepak

Chronic Cardioto avoidConventional Wisdom ondrawbacks ofheart rate andinflammation andstretching andtraining

Chronic Strength Trainingstretching and

cinnamoncircadian rhythmClay, Briancleansing dietcoconut oilcoffeecognitive functioning, omega-3s forcold-processed nut and seed butterscold water, benefits ofcommutingConventional Wisdom

on athletic shoeson cardiovascular exerciseon cholesterolon exercise routineson fiberflawedon grain productson healthy livingon inflammation-related health problemsvs. intuitive approach to exerciseobesity and

on plant and animal food sourcespolitical bureaucracy and flawed science invs. Primal Blueprinton strength trainingon sun exposureon weight loss issues

cookingwith animal fatsovercooking of meat

COOL meats. See country of origin labeled (COOL)meatsCoQ10Cordain, Lorencorn oilcorticorsterioidscortisol

sleep andcosts, of following Primal Blueprintcottage cheesecottonseed oilcountry of origin labeled (COOL) meatscouple intimacy, lifestyle andCOX-2 inhibitorsCPKcravings

satisfyingfor sugar

C-reactive proteinCrossFit.comcurcumincycling, proper form for

D

daily journaldairy products

to avoidto enjoy in moderation

danger, avoidingDanger Zonedark chocolateDarwin, Charles“Darwin Awards,”death

causes offrom old age

DeLeo, Peterdepression, health anddesserts, high-fatDevany, Artdiabetes

nuts, seeds, andtype 2,

Diamond, Jareddiary. See food diarydiet

of early humansinsulin andLDLs, HDLs, andlow-fatfor Metabolic Syndromemetabolism andnutrition and

plants and animals inPrimal Blueprint andPrimal Blueprint compared to popularof primal familiespsychologically pleasingvegetables as center ofWestern

dietary fiber. See fiberdigital mediadinner

in Kelly Korg eating planin Ken Korg eating plan

disease. See also heart disease; specificconditions

modern illness andreduced risk factors for

disease pyramidDNA, genetic triggers andDobzhansky, Theodosiusdried fruitdrinking, before sleepdrinks. See beverages; specific drinksdrugs. See medications; specific typesDugard, MartinDumbest Generation, The (Bauerlein)DVR, sleep and

E

eatingbinge eatingcondensing daily period forfood types andfrequency ofhealth andIntermittent Fasting andin Primal Blueprintbefore sleepvolume and

eating well, Primal Blueprint onEating Well for Optimum Health (Weil)Eaton, BoydEGF. See epidural growth factor (EGF)eggs

avoidingConventional Wisdom vs. Primal Blueprint on

80% Ruleelitism, in Primal Blueprintendocrine systemenergy

aerobic exercise andmacronutrients andstable levels ofstrength training workouts andswings during dayworkouts and

energy levelsenvironmental contaminants, in fish

epidural growth factor (EGF)epigeneticsequipment, athletic shoes asevolution

acceleratedfamily life of modern humans andfamily life of primal humans andhalting ofnutritional sources andsleep and

exercise. See also workoutsby adolescentsto avoidcardioclasses incommitting tocompliance with prescribed programsincreasinginsulin sensitivity andmaximum effort sprints andMetabolic Syndrome andPrimal Fitness program andramping up activityslow-movementsprinting andstrength training andwalking aswash-board abs andweekly schedule for

exercise plan, for weight loss

F

fads, fitnessfamily life

comparison between primal and modern-dayfinancial stress andtime spent together

farmed fishfast food

avoidingFast Food Nation (Schlosser)fasting

intermittent (I.F.)planned

fat(s). See also oilsanimalapprovedto avoidcarbohydrate grams for accelerated burningchemically alteredgood vs. badhealthymetabolism ofobesity andomega-3omega-6optimizing intakepolyunsaturatedPrimal Blueprint accelerated fat-loss programroles ofsaturated

trans and partially hydrogenatedin weight-loss macronutrient plan

fat cellsinsulin resistance and

fatiguegrains andmental

fat metabolismfat weight, losingFDAfeet. See shoesFeinman, Richardfermented dairy productsFerriss, Timfiber

Conventional Wisdom onPrimal Blueprint on

fight-or-flight responsefitness workout and

financial stressfish

to avoidchemicals in farmed fish

fish oilin supplements

FitDay.com, daily food consumption analysis byfitness. See also workouts

fadsPrimalspring workouts for

five favorite meals strategyflavonoids

foodanimal sources ofapprovedavailability ofcholesterol-lowingchoosing amongto enjoy in moderationFitDay.com analysis of daily consumptionhealthful“heart-healthy,”plant sources ofPrimalfor primal familiesstocking up on approved

food calculator, onlinefood choicesfood diary, for weight lossfood propaganda, books onFood Pyramid

in Primal BlueprintUSDA

footwear. See shoes4-Hour Workweek, The (Ferriss)fourth fuel. See ketonesfowl

to avoidFramingham Heart StudyFrank, Robertfree range poultryfresh meatsfruit

to avoid

to enjoy in moderationin Primal Blueprint eating strategywashing

fruit juiceto avoid

“Fruit Power Rankings” chartfuel. See carbohydrates; energy; fat(s); ketones;protein

G

genesantioxidants andattitude andhealthful lifestyle habits andoptimal expression ofreprogramming ofslow movement and

genetically modified organisms (GMOs)genetic destinygenetic driftGERD (gastroesophageal reflux disease)gluconeogenesisglucose (blood sugar)

behavior andHFCS andinsulin resistance andketones andminimum daily requirement for

glutenglycemic loadglycogenGMOs. See genetically modified organisms (GMOs)goals

athleticConventional Wisdom vs. Primal Blueprint onrethinking

government, Conventional Wisdom supported bygrain(s)

avoiding

Conventional Wisdom onin disease pyramidin human evolutionphytates inPrimal Blueprint onprocessedwhole

grass-fed or grass-finished meatgreen fruit and vegetablesGrok family (characters)

cardio workout anddaily activities ofeating frequency ofInternet resources aboutprimal family contrasted with modern-day family

Grok Hang stretchGrok Squatgross carbohydrate gramsgrowth hormones, insulin resistance andGuns, Germs and Steel (Diamond)

H

Harris Benedict FormulaHDLs

Primal Blueprint eating plan andhealing, naturalhealth. See also genes

inflammation-related problemslifestyle andof primal humans

healthful foodsHealthy Fitness Zoneheart disease. See also cardiovascular endurance

causes ofcholesterol andeggs andhealthy fats andlipid hypothesis ofmodern lifestyle andnuts, seeds, andrisk factors for

“heart-healthy” food choicesheart rate

case against Chronic Cardiomonitors forPrimal Fitness zones for

herbsHFCS (high fructose corn syrup)high-carbohydrate foodshigh-fat foods

desserts

meatsHobbes, Thomashormone-free meathormones

cholesterol andChronic Cardio andand fight-or-flight responseinsulin resistance andmelatoninoverexercising andsleep and

human evolution. See evolutionhunger, food volume andhunter-gatherers. See also evolution

family life ofmodern

hydrogenated fatshypermethylationhypervigilance, risk management andhypomethylationhyponatremia

I

I.F. See Intermittent Fastingillness, modern“imitation policy” (FDA)immune system

aerobic exercise andgluten, lectin, andsugar and

indulgencesto avoidsensible

inflammation, reducinginjuries, Chronic Cardio and“insidious zone,”insulin

carbohydrates anddiet andfat cells andomega-3 and omega-6 fats andproduction ofsensitivity tosugar and

insulin-balanced Primal Blueprint mealsinsulin-like growth factors (IGFs)insulin resistance, trans and partially hydrogenatedfats andintellectual ability, usingintensity, of workoutsIntermittent Fasting (I.F.)International Network of Cholesterol Skeptics

Internet resources. See alsowww.MarksDailyApple.comon Internetintimacy, lifestyle and

J

Japanese diet, omega-3 and fatty acids injet lagjogging. See runningjournal, dailyjournalingjuices

to avoidfruit/vegetable

K

ketogenic dietketonesketosis

carbohydrate grams fordefined

Keys, AncelKnaggs, BartKorg family (characters)

daily activities oflifestyle changes bymodern-day family contrasted with primal familyweight loss case study of Kelly Korgweight loss case study of Ken Korg

kosher meatKustes, Scott

L

lactoselaws. See lifestyle; Primal Blueprint LawsLDL

benign and dense forms ofcarbohydrate reduction andmedication to controloxidation andPrimal Blueprint eating plan and

lean body masslectinlegumesleisure. See playLewis, Carllife expectancy

of primal humansof today’s child

lifestylechangingelements to avoidgoals ofhealth andheart disease risk factors andlaws forof modern humansof primal humansrethinking goals for

lifestyle risk factorsliftinglipid hypothesis, of heart disease

LipitorlipoproteinsLipton, Bruceliver, insulin andlocal produce

selecting vegetableslongevity, organ reserve andlow-carbohydrate diet

ketosis andlow-fat dietlow-intensity aerobic movementlow-level cardio exerciselow-level exercise zoneL-tryptophanlunch

in Kelly Korg eating planin Ken Korg eating plan

Lydiard, Arthur

M

MacDougall dietmacronutrients

calculatingcarbohydratesfatproteinfor weight loss

magnesiummaintenance rangemarathonsmargarinemarine oilsmassive multiplayer online role-playing games. SeeMMORPGMcGovern, Georgemeal choices, “Oh, Positive” diet andmeal habits

Conventional Wisdom vs. Primal Blueprint onmeals

five favorite meals strategyinsulin-balancedin Kelly Korg food journalin Ken Korg food journalschedules forskipping

meatto avoidfish andred

medical careelements to avoid

medicationssleep

Mediterranean dietMednick, Saramelanoma, UVA rays andmelatoninmemory lossmen

heart rate forPrimal Fitness for

metabolic dietsmetabolic processesMetabolic Syndrome

carbohydrates andmarkers for

metabolismChronic Cardio andenergy andof fat

milklactose inraw

“mind-body connection,”mind-set, positiveminerals, in dairy productsmistakes

behaviors to avoidMMORPG (massive multiplayer online role-playinggames)moderate-use foods

modern life, genetic inheritance andmonounsaturated oilmovement, frequency and speedmultivitamin/mineral/antioxidant boostermusculoskeletal system, aerobic exercise and

N

naps. See also sleep benefits ofnatural healingnatural meatnatural selectionNeel, James V.negative thoughts, health andnet carbsNexiumNike Free product line, of shoesnon-REM sleepnonsteroidal anti-inflammatory drug (NSAID)nutrients. See macronutrientsnutrition, diet andnutritional deficiencies, in grain-based dietsnutritional value, of fruitsNutrition Facts, on packagingnuts and nut butters

sleep and

O

obesity. See also weightborderlinechildhood

“Oh, Positive” dietoils. See also fats

approvedto avoidcanola oilolive oil

old age, dying fromolive oilolivesomega-3 oils

in fishinflammation reduction within nutsin organic meatsin supplements

omega-3—Omega-6 ratiosomega-6 oils

in fishORAC reportorange produceorgan functionorganic foods

chocolateeggsmeatsvalue of

vegetablesOrnish, DeanOrnish dietoutdoors play“out of Africa” theoryoverexercisingoverweight. See obesity; weightoverwork, play andoxidation

LDL andpolyunsaturated fats and

P

Paleo dietPaleo Diet, The (Cordain)palm oilpancreatic beta cellspartially hydrogenated fatspartially hydrogenated oilspasture-raised or finished meatpeanuts and peanut butterPeniston, Lorrainepesticides

on fruitsin meats

phenylethylamine, in chocolatephysical effort, bursts ofphysiquephytatesphytonutrientsPigg, Mikeplants

in dietas food source

plaque, arterialplateausplay

Conventional Wisdom vs. Primal Blueprint onpoisons (dietary)

avoidinggrains aslegumes as

processed foods assugar astrans and partially hydrogenated fats as

polyphasic sleep habitspolyunsaturated fatty acids (PUFAs)polyunsaturated oilspopulation, evolution ofportion control, Conventional Wisdom onpositive mind-setPost American World, The (Zakaria)potatoespoultry, free rangepower-to-weight ratioprescription drugs. See also medications

Conventional Wisdom vs. Primal Blueprint onPrimal Blueprint. See also Primal Blueprint Laws

adapting primal lifestyle to modern lifeapproved lifestyle featuresAtkins diet andCarbohydrate Curve inon carbs and grain fibervs. Conventional Wisdomcosts of followingcritique of eating styledaily journal aboutDanger Zone ineating ineating style and inflammationon eating well80% Rule andFood Pyramid ingenes and

HDL, LDL, andinsulin-balanced mealsInternet resources forketones as fourth fuelketosis inlifestyle features to avoidmaintenance range inon meatsfor Metabolic Syndromeprimal ancestors andsnacks insteady weight gain andstocking up on approved foodsSweet Spot infor weight loss

Primal Blueprint LawsLaw 1: Eat Lots of Plants and AnimalsLaw 2: Avoid Poisonous ThingsLaw 3: Move Frequently at a Slow PaceLaw 4: Lift Heavy ThingsLaw 5: Sprint Once in a WhileLaw 6: Get Adequate SleepLaw 7: PlayLaw 8: Get Plenty of SunlightLaw 9: Avoid Stupid MistakesLaw 10: Use Your Brain

Primal Fitnessprocess forPyramid forzones for heart rate

Primal foodsprimal humans

lifespan oflifestyle of

Primal Sweet Spot. See Sweet SpotPritikin dietprobioticsprocessed foods

avoidingcarbohydrateseliminatingas poisons

producelocalnonorganicorganic

productivity, leisure andprogress, tracking dailypropaganda, about foodprostate cancer, foods andprotein

burning ofoptimizing intakeper pound of lean body massin weight-loss macronutrient plan

protein powderPUFAs. See polyunsaturated fatty acidspush-upsPyramid

FitnessFood

Q

quality time

R

raw milkrBGH. See recombinant bovine growth hormone(rBGH)Recent African Origins (RAO) modelRecent Single-Origin Hypothesis (RSOH)recombinant bovine growth hormone (rBGH)recreation, for childrenred meatred plantsreference points, establishingregimentation, avoidingReid, DanielREM sleepReplacements Hypothesisreprogramming, of genesresources, on strength trainingrest. See also sleep

adequateexercise and

ricewild

Richistan—A Journey Through the AmericanWealth Boom (Frank)Ridley, Mattrisk factors

for diseasefor heart diseaselifestyle

risk management, and hypervigilance

running. See also sprintingproper form forshoes and

S

safflower oilsSahlin, Marshallsalmon

farmedwild

saturated fat. See also fatsConventional Wisdom vs. Primal Blueprint on

scheduleexercisefitnessfor mealsfor stretching

Schlosser, EricSchwartz, Sophieseeds and seed buttersserotoninsesame oilsex hormones, insulin levels andshoes

athleticbarefoot workouts andConventional Wisdom vs. Primal Blueprint on

“six pack” secretsskin cancer, sunlight and“skinny gene,”sleep. See also naps

adequateby adolescentsbehaviors to avoid

medications fornaps andpolyphasic habitstips for high-quality

sleep cyclessnacks

approvedto avoidin Kelly Korg eating planin Ken Korg eating planPrimalPrimal Blueprint

Snell, PeterSNPs (single nucleotide polymorphisms)soda

avoidingSouth Beach Dietsoybean oilspeed, of sprintingSPF (sun protection factor)spicessprinting

shoes andSSRIsstarchy tuber vegetables“state of nature” theorystatins

side effects ofstrength training

to avoidChronicConventional Wisdom on

Conventional Wisdom vs. Primal Blueprint onstress

Chronic Cardio andexercise andfinancialmanagingsleep andweight loss and

stretchingschedule for

stroke, eggs andsugars

avoidingconsumption ofgenetic impact of

sunburnsunlight

Conventional Wisdom vs. Primal Blueprint ondiet and exposure tohealthy exposure tovitamin D and

sunscreenssupplementssurvival of the fittestSurvive!: My Fight for Life in the High Sierra(DeLeo)sweeteners. See also sugars artificialSweet Spot

carbohydrate grams for accelerated burningcommitment to levels

T

Take a Nap! Change Your Life (Mednick)Taoist theory, sleep andTao of Health, Sex, and Longevity, The (Reid)technology

genetic inheritance andmodern lifestyle and

teens. See adolescentstelevision10-minute workoutT-4 hormoneTheDailyPlate.comthirstthyroid glandTiVo, sleep andtotal fitness. See also fitness Chronic Cardio andTour de France, avoiding mistakes ontoxic agents, ingestingtoxins

in fishin grains

tracking, of progresstrail mixtraining. See exercise; fitnessTraining and Racing Duathlons (Sisson)trans fatstriglyceridesTroubleshootingtryptophan-rich foodstuber vegetables

type 2 diabetes

U

USDAFood Pyramid and weight gain andORAC reportorganic meat certified by

UVA rays

V

Valtin, Heinzvegetable juice

approvedto avoid

vegetablesto avoidas center of dietlist of antioxidantin Primal Blueprint eating strategyselectingstarchy tuberwashing

vegetable shorteningvegetarian diet

animals withViagraVibram FiveFingers shoeVioxxvitamins

AB12CDin dairy productsin fishsupplements and

VLDLsvolume, of food

W

Waddington. H.walking

by primal familiesto school

walnutswashboard abswashing, of fruits and vegetableswater

benefits of cold waterwebsite. See www.MarksDailyApple.com on Internetweekly exercise scheduleweight. See also obesity

of modern humansnatural management ofof primal humanssleep deficit and

weight gainweight loss

Chronic Cardio andConventional Wisdom vs. Primal Blueprint oncrash programs forcritical elements ofexercise plan forfood diary formacronutrient plan forPrimal Approach toPrimal exercise andPrimal Sweet Spot forreasons for failure

slow and steadyspeed oftroubleshooting for

Weil, AndrewWestern dietwhole grainwild ricewinewomen

heart rate forPrimal Fitness for

Woods, Tigerworkout planworkouts. See also cardiovascular endurance

cardioenergy levels andintenseintensifyingInternet on suggestions forsprint strategy forfor strength trainingstressful10-minute

work-play balance

Y

yellow produce

Z

Zakaria, FareedZone Diet