The Primal Blueprint (58 page)

stretching,
185
–186,
269

schedule for,
270

stroke, eggs and,
123
–124

sugars,
24

avoiding,
159
,
269

consumption of,
51
–52

genetic impact of,
21

sunburn,
208

sunlight,
269

Conventional Wisdom vs. Primal Blueprint on,
5

diet and exposure to,
210

healthy exposure to,
30
–31,
206
–210

vitamin D and,
207

sunscreens,
209

supplements,
139
–143,
269

survival of the fittest,
16

Survive!: My Fight for Life in the High Sierra
(DeLeo),
213
–214

sweeteners.
See also
sugars

artificial,
58

Sweet Spot,
91
,
97
,
224
,
244
–245

carbohydrate grams for accelerated burning,
91

commitment to levels,
247

Take a Nap! Change Your Life
(Mednick),
203

Taoist theory, sleep and,
201

Tao of Health, Sex, and Longevity, The
(Reid),
201

technology

genetic inheritance and,
18

modern lifestyle and,
255

teens.
See
adolescents

television,
55
,
58

10-minute workout,
163
,
165
,
181
,
240

T-4 hormone,
70
–71

TheDailyPlate.com
,
245
,
259

thirst,
135
–136

thyroid gland,
70
–71

TiVo, sleep and,
199

total fitness.
See also
fitness

Chronic Cardio and, 178Tour de France, avoiding mistakes on,
215
–216

toxic agents, ingesting,
24
–25

toxins

in fish,
122

in grains,
153

tracking, of progress,
258
–259

trail mix,
126
,
127

training.
See
exercise; fitness

Training and Racing Duathlons
(Sisson),
251

trans fats,
134
,
156
–158

triglycerides,
48
,
76
–77

Troubleshooting,
244
–246

tryptophan-rich foods,
202

tuber vegetables,
135
,
268

type 2 diabetes,
77

USDA

Food Pyramid and weight gain and,
92

ORAC report,
112

organic meat certified by,
119

UVA rays,
209

Valtin, Heinz,
135
,
136

vegetable juice

approved,
268

to avoid,
270

vegetables,
109
,
269

to avoid,
271

as center of diet,
112

list of antioxidant,
112

in Primal Blueprint eating strategy,
65
–66

selecting,
111
–113

starchy tuber,
135
,
268

washing,
113

vegetable shortening,
134

vegetarian diet,
273

animals with,
121

Viagra,
47

Vibram FiveFingers shoe,
191

Vioxx,
49
,
84

vitamins

A,
153

B12,
153

C,
72
,
153

D,
30
,
131
,
153
,
207
–208,
210

in dairy products,
131

in fish,
122

supplements and,
139
–143

VLDLs,
75
,
76

volume, of food,
67

Waddington, C. H.,
21

walking

by primal families,
40
–41

to school,
58

walnuts,
126

washboard abs,
238
–239

washing, of fruits and vegetables,
113

water,
135
–136

benefits of cold water,
41
,
57

website.
See
www.MarksDailyApple.com
on Internet

weekly exercise schedule,
239
–241

weight,
52
.
See also
obesity

of modern humans,
43

natural management of,
63
–64

of primal humans,
41
–42

sleep deficit and,
198

weight gain,
92

weight loss,
67

Chronic Cardio and,
174
–175

Conventional Wisdom vs. Primal Blueprint on,
5

crash programs for,
234

critical elements of,
223
–224

exercise plan for,
27
,
235
–241

food diary for,
229
–230,
233

macronutrient plan for,
224
–227

Primal Approach to,
221
–248

Primal exercise and,
166

Primal Sweet Spot for,
91

reasons for failure,
247

slow and steady,
258

speed of,
234

troubleshooting for,
244
–246

Weil, Andrew,
98

Western diet,
100

whole grain,
46
,
154

wild rice,
136
,
269

wine,
77
,
118
,
135
,
137
,
202
,
268

women

heart rate for,
172

Primal Fitness for,
167

Woods, Tiger,
266

workout plan,
8
–9,
168
–169

workouts,
165
.
See also
cardiovascular endurance

cardio,
4
,
58
,
170
–178

energy levels and,
47

intense,
178
–180

intensifying,
237

Internet on suggestions for,
272

sprint strategy for,
189
–190

for strength training,
180
–190

stressful,
26

10-minute,
163
,
182
,
240

work-play balance,
206

yellow produce,
111

Zakaria, Fareed,
256

Zone Diet
,
65
,
273

“Mark Sisson is someone who walks his talk! His exemplary lifestyle and passion for helping others get fit have been an inspiration to me. Unlike many diet and fitness programs that are too extreme, the Primal Blueprint works for everyone.”

Gabby Reece
, professional volleyball star, international supermodel, fitness celebrity, and mother of two

“Sisson aggressively pokes holes in flawed conventional wisdom about diet and exercise that has led us down the wrong path for decades. The Primal Blueprint is supported by extensive scientific research and is simple and easy to follow—not for a week or a month, but for the rest of your life.”

Drs. Michael and Mary Dan Eades
,
New York Times
best-selling authors of
Protein Power

Being healthy and fit has gone mainstream—millions sweat the calories away on the roads or in health clubs and scrutinize labels and menus trying to
do the right thing
to control weight, delay aging, and feel healthy, fit, and energetic. And it’s simply not working. Rates of obesity, diabetes, arthritis, heart disease, and cancer continue to climb, and even the most committed fitness enthusiasts often carry 10 or 20 extra pounds of body fat.

MarksDailyApple.com
healthy lifestyle guru
Mark Sisson
presents the compelling premise that you can
reprogram your genes
in the direction of weight loss, health, and longevity by following 10 immutable “Primal” laws validated by two million years of human evolution.
The Primal Blueprint
will show you how:

• Weight loss is
all about insulin
; moderate your production by eliminating sugar and grains (yes, even whole grains) and you will lose the excess body fat you desire without dieting—plus you will improve your energy level, reduce inflammation, and eliminate disease risk.

• Eating meat, eggs, and a generally
high-fat diet
not only is healthy but is the key to effortless weight loss, a healthy immune system, and boundless energy.

•
Slowing down
your typical cardiovascular workouts, and incorporating brief, intense strength sessions and occasional all-out sprints can produce fitness benefits far superior to workouts that are much longer and more grueling—and can eliminate the risk of burnout.