Sisson - The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy

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Table of Contents

Title Page

Copyright Page

DISCLAIMER

Acknowledgements

Welcome from Mark

Introduction

CHAPTER 1 - The Ten Primal Blueprint Laws

You Have to Fit Your Genes to Fit into Your Jeans

Primal Blueprint Law #1: Eat Lots of Plants and Animals

Primal Blueprint Law #2: Avoid Poisonous Things

Primal Blueprint Law #3: Move Frequently at a Slow Pace

Primal Blueprint Law #4: Lift Heavy Things

Primal Blueprint Law #5: Sprint Once in a While

Primal Blueprint Law #6: Get Adequate Sleep

Primal Blueprint Law #7: Play

Primal Blueprint Law #8: Get Adequate Sunlight

Primal Blueprint Law #9: Avoid Stupid Mistakes

Primal Blueprint Law #10: Use Your Brain

Thats It

Chapter Endnotes

CHAPTER 2 - Grok and Korg

Livin Large 10,000 Years Ago

The American DreamUnplugged (Or Should We Say, Plugged In?)

Chapter Endnotes

CHAPTER 3 - Primal Blueprint Eating Philosophy

Its All About Insulin (Well, at Least 80 Percent of It)

Its Not About CholesterolReally, Its Not!

Put Inflammation at Ease with Omega-3s

Context In, Calories OutUnderstanding the Macro Nutrients

Eating Well

CHAPTER 4 - Law #1: Eat Lots of Plants and Animals

Vegetables

Fruits

Animal Foods

Nuts and Seeds and Their Derivative Butters

Herbs and Spices

Foods to Enjoy in Moderation

Sensible Indulgences

Finally, a Word About Supplements

CHAPTER 5 - Law #2: Avoid Poisonous Things

Going Against the Grain

Trans and Partially Hydrogenated Fats

Other Foods to Avoid

CHAPTER 6 - The Primal Blueprint Exercise Laws

Primal Fitness

Organ Reserve: The Key to Longevity

Primal Blueprint Law #3: Move Frequently at a Slow Pace

A Case Against Cardio

Primal Blueprint Law #4: Lift Heavy Things

Primal Blueprint Law #5: Sprint Once in a While

CHAPTER 7 - The Primal Blueprint Lifestyle Laws

Primal Blueprint Law #6: Get Adequate Sleep

Primal Blueprint Law #7: Play

Primal Blueprint Law #8: Get Adequate Sunlight

Primal Blueprint Law #9: Avoid Stupid Mistakes

Primal Blueprint Law #10: Use Your Brain

CHAPTER 8 - A Primal Approach to Weight Loss

Weight-Loss Macronutrient Plan

Ken Korg: Suggested Eating for Primal Weight Loss

Kelly Korg: Suggested Eating for Primal Weight Loss

Weight-Loss Exercise Plan

I.F. You Want to Lose Even More Fat, Try It!

Weight-Loss Troubleshooting

CHAPTER 9 - Conclusion

On Your Own

Taking Action

Rethinking Your Goals

Primal Avoid - At a Glance

INTERNET APPENDICES

INDEX

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 any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without 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 978-0-9822077-0-3

1. Health 2. Weight Loss 3. Diet 4. Physical Fitness

For more information about the Primal Blueprint, please visit primalblueprint.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 this book are intended to be used for educational purposes only. This book is sold with the understanding that author and publisher are not rendering medical advice of any kind, nor is this book intended to replace medical advice, nor to diagnose, prescribe or treat any disease, condition, illness or injury. It is imperative that before beginning any diet or exercise program, including any aspect of the Primal Blueprint program, you receive full medical clearance from a licensed physician.

Author and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this book. Sorry, but thats what my lawyers forced me to say in order for me to be able to offer you my insights. If you do not agree with this disclaimer, you may return the book to the publisher for a full refund.

ACKNOWLEDGMENTS

M y editor Brad Kearns made a tremendous contribution in the preparation and editing of this manuscript. His extensive writing experience and insights on health and fitness were invaluable to the creation of the final product. Aaron Fox, my ace general manager and webmaster at MarksDailyApple.com, was a brilliant strategist, researcher and project manager for the Primal Blueprint . MarksDailyApple. com staffers Bradford Hodgson and Reagan Smith offered excellent insights to help improve the text and provided extensive research and fact-checking support. Catherine Fisses unique and often devils advocate viewpoint helped me present a clear and focused message. The outstanding copy editing skills of Laura R. Gabler helped get this book to the finish line triumphantly. Devyn Sisson made Dad look good with her cover photography. The design talents of Jason Saito of Weston Graphics, are on display with the interior text layout. Brett Geoghegan and the staff at The Brand Garage designed the cover. Don Derenthal designed the Grok and Korg figures.

The provocative insights and opinions of numerous authors and bloggers have inspired me, among them: Loren Cordain (author of The Paleo Diet ), Jared Diamond (author of Guns, Germs and Steel ), Dr. Michael and Dr. Mary Dan Eades (authors of Protein Power) , Gary Taubes (author of Good Calories, Bad Calories) , and bloggers Art DeVany at arthurdevany.com, Peter at Hyperlipid, and Stephan at Whole Health Source. For an expanded list of my favorite books and web sites, and a comprehensive index of books, newspaper and magazine articles, research papers, and Internet links that were utilized in the research and preparation of this text, please visit MarksDailyApple.com

Olympic triathlon Gold and Silver Medalist Simon Whitfield has shown that the power of living primally can indeed apply to high level endurance athletics. Dr. Walter Kearns consultations helped me present the medical and scientific material in an organized, factually accurate, and easy to understand manner. My wife Carrie and children Devyn and Kyle keep me grounded and balanced when my primal obsessions threaten to take over my days and nights! I owe you guys a vacationand this time Im coming along too!

Welcome from Mark

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

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