Mark Sisson - The Primal Blueprint 21-Day Total Body Transformation: A step-by-step, gene reprogramming action plan

21-DAY TOTAL BODY
TRANSFORMATION

I designed this program as
a 21-day adventure.
Reading and putting the program
into action will take less than
an hour a day - really!
The results of your gene
reprogramming will benefit you
for the rest of your life - as long as
you remain on the Primal path.

- Mark Sisson
Malibu, CA. October, 2011

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 object to this disclaimer, you may return the book to the publisher for a full refund.

THE PRIMAL BLUEPRINT
21-DAY TOTAL BODY TRANSFORMATION

2011, 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: 2011915858
Library of Congress Cataloging-in-Publication Data
Sisson, Mark, 1953
The Primal Blueprint 21-Day Total Body Transformation / Mark Sisson

ISBN: 978-0-9822077-7-2
1. Health 2. Weight Loss 3. Diet 4. Physical Fitness

Writing/Consulting: Brad Kearns
Design/Layout: Caroline DeVita
Project Manager/Pie Charts: Aaron Fox, Primal Nutrition
Photography/Cover Model: Carrie Sisson
Cover Design/Photo Editing: Farhad Mostaedi
Front Cover Design: Ralph Nacepo
Text Editor: Greg Brown
Slackline: Kyle Sisson

For more information about the Primal Blueprint 21-Day Total Body Transformation, please visit
primalblueprint.com
For information on quantity discounts, please call 888-774-6259

Publisher: Primal Nutrition, Inc.
23805 Stuart Ranch Rd. Suite 145
Malibu, CA 90265

The Clues To Optimal Gene Expression
Are Found In Evolution

80 Percent of Your Body Composition Success Is
Determined By How You Eat

Maximum Fitness Can Be Achieved In Minimal Time
With High Intensity Workouts

The 284-page Primal Blueprint (released in September 2009) took three years of research and writing, and over 30 years of immersion into the world of diet, fitness, performance nutrition, and elite athletics. I was honored by the resulting critical acclaim and sales popularity, as it climbed to the #2 bestseller overall on amazon.com in March 2010. Personal satisfaction aside, the popularity of the Primal Blueprint, MarksDailyApple.com and the Primal/paleo/hunter-gatherer movement in general sends the clear message that people are tired of flawed Conventional Wisdom and are ready to embrace the lessons of our past when striving to lead a healthy, happy, active life.

Going Primal offers an appealing alternative to the distorted messages conveyed by Conventional Wisdom - that we have little control over the aging process, or our genetic predispositions to health problems and excess body fat. Instead, you can actually reprogram some of your genes, press the reset button on the runaway decline in human health in the modern world, and reconnect with your own recipe for optimal health, ideal body composition, and longevity that has been molded by two million years of human evolution. In fact, as you will soon discover, it is your birthright to be lean, strong, fit, healthy and happy. Im here to take you through the steps to regain that birthright.

After the Primal Blueprint was released, I started receiving recurring back-handed compliments along the lines of, Wow really comprehensive work Mark, great detail and excellent research. Butwhat exactly do I do now? What are the precise steps I can take to start living Primally today?

The Primal Blueprint 21-Day Total Body Transformation is the answer to that question. Its a practical, action-oriented guide for how to eat, exercise and live Primally a cut to the chase resource to make a smooth and quick transition into a Primal lifestyle. First, we will cover eight Key Concepts things you need to know to succeed. These Key Concepts represent the most important day-to-day elements of the Primal Blueprint, and address some of the common questions posed by readers of the book. Once you are armed with the knowledge and understanding of these Key Concepts, you can proceed with confidence and focus to tackle the five Action Items things you need to do. Finally, you will jump into the 21-Day Challenge time to get to it! This is a step-by-step journey of daily challenges (categorized as Diet, Exercise, or Lifestyle challenges) relating to the Action Items, with corresponding journal exercises.

The Primal Blueprint is about getting the greatest health and fitness benefits you can with the least amount of pain, suffering, and sacrifice.

So, when I ask you to throw away a large percentage of the food that currently occupies your fridge and pantry staples that probably have sustained you for your entire life youll be buoyed by a clear understanding about how these dietary shifts will profoundly improve your metabolism and health. Or when I explain why you really dont need to spend that much time exercising, you wont be inclined to doubt me (or try to sneak in some extra credit workouts!).

Unlike many other diet and exercise programs, the Primal Blueprint philosophy offers tremendous flexibility for personal preference, and even the hedonistic enjoyment of comfortable modern life. You can be sure that I walk my talk, but Im no ascetic or tightly-wound fitness freak. As I detailed in the Primal Blueprint, Ive been there and done that during my career as an elite marathon runner and ironman triathlete. Today, my goal is to look super fit without having to follow an exhaustive, time-consuming exercise regimen, enjoy the heck out of my meals without the slightest hint of deprivation or restriction, and essentially neutralize the aging process by engaging in lifestyle behaviors that promote optimal gene expression. I want you to experience that kind of freedom and empowerment as well.

Your genes are extremely sensitive to environmental influences, many of which you control directly, so you really can make great progress toward reversing years of adverse lifestyle habits in just 21 days. By eating and exercising Primally, you will transform from a sugar-dependent, fat storing organism that constantly battles hunger, illness, depression and weight gain, into what I call a fat burning beast who burns stored body fat day and night, at exercise and at rest, as your primary energy source. By recalibrating delicate hormonal processes that have been thrown out of whack by hectic modern life, youll be able to manage stress smoothly, avoid burnout, enjoy elevated immune function and high energy levels all day long, fall asleep easily each evening, and awaken refreshed each morning.