Primal Blueprint author Mark Sisson presents a fun, easy-to-follow, practical guidebook to help you get Primal in only 21 days. First, you'll learn eight Key Concepts that represent the most important day-to-day elements living Primally, then tackle five Action Items that will enable you to literally reprogram your genes toward a long, healthy, and energetic life. The Action Items are presented in a fun and life-transforming 21-Day Challenge, featuring daily diet, exercise, and lifestyle endeavors with corresponding journal exercises.
You'll transition out of the regimented, carb-dependent, fat-storing Standard American Diet (SAD), the chronic, overly-stressful exercise patterns recommended by Conventional Wisdom, and other health-compromising elements of hectic modern life. Instead, you'll smoothly implement the evolution-tested lifestyle behaviors of our hunter-gatherer ancestors to promote optimal gene expression.
By eating Primally, you'll transform from a carbohydrate-dependant sugar-burner into a fat burning beast as Sisson puts it, where the fat stored on your waist, hips, thighs and everywhere else becomes your body's preferred fuel source, and your energy, hormone, metabolic, and immune function are optimized automatically. With an intuitive mix of Primal workouts, you'll get exceptionally fit in only a few hours per week - and have fun while you're at it!
The Primal Blueprint 21-Day Transformation is stocked with photos, diagrams, concise section summaries, workout descriptions and pictures, resource lists for Primal-approved foods and foods to avoid, recipe suggestions, and detailed real-life success stories to help you stay confident and focused on your Primal journey. MarksDailyApple.com provides extensive support with thousands of articles on living Primally in the modern world.
Key ConceptsYou really can reprogram your genes by the way you eat, exercise and live from day-to-day. The clues to optimal gene expression are found in evolution: adapt the simple lifestyle behaviors of our (genetically identical) hunter-gatherer ancestors into hectic modern life. Your body prefers burning fat over carbohydrates: Eating Primally will return your body to its ôfactory settingö as a fat-burning beast80 percent of your body composition success is determined by how you eat - particularly your ability to regulate the wildly excessive insulin production of the Standard American Diet.Grains are totally unnecessary: Grains (and legumes for that matter) offer minimal nutrition, a high insulin response, and contain anti-nutrients that promote inflammation and compromise digestion and immune function.Saturated fat and cholesterol are not your enemy: They are critical to cellular health, hormone function and metabolism, and only cause problems when insulin production is excessive.Exercise is ineffective for weight management: Energy burned during workouts is negated by increased appetite/caloric intake. A chronic exercise pattern results in burnout and compromised fat metabolism.Maximum fitness can be attained in minimal time with high-intensity workouts. Brief, intense strength and sprint workouts promote optimal gene expression and broad athletic competency. You can get super-fit in only a few hours per week!
Armed with the secrets to healthy living, you'll take decisive action over your 21-day journey to:
Eliminate SAD foods that promote weight gain and chronic health problems.Go Primal: restock your kitchen and implement winning strategies for shopping, dining out, and snacking.Understand the spectrum of best to worst foods in each of the Primal food categories.Implement Primal Blueprint Fitness workouts, blending frequent slow-paced movement, regular brief, intense strength workouts, and occasional all-out sprints.Slow li