The Primal Blueprint


My “One Thing”

  • What we do to ourselves influences our health. Seems obvious, but we continue to do things that destroy our bodies.

Other Key Concepts

  • We shape our genes
  • The 10 Primal Blueprint Laws
  • Turn genes on and off
  • What do you spend your time on during the day
  • Regulate insulin productivity
  • 80% diet, 20% exercise, lifestyle and genetics=body fat
  • Inflammation and oxidation=heart disease
  • No correlation between dietary cholesterol intake and blood cholesterol levels
  • Cholesterol=IMPORTANT
  • Eat high fat (plenty omega 3), enough protein and 50-150g carbs
  • Only eat plants (lots of colors) and animals, preferably organic, local and clean
  • Beware dairy
  • Obey thirst, drink water sensibly
  • Beware grains and anti-nutrients
  • Insulin Load
  • Nothing processed
  • Exercise minimums
  • 2-5 hours walking weekly
  • 7-60 minutes strength training 1-3 times weekly
  • Do sprints for 10 minutes every 7-10 days
  • Mix it up: push, pull, upper body, lower body, high reps and low weight, low reps and high weight. All are important
  • Sleep 7-8 hours
  • 201-2. Follow a cycle (the sun) when sleeping and wind down before bed
  • Play- just figure it out like you used to when young
  • Mistakes may not kill you now (they might have 1000 years ago), but still don’t make them (physical, food, mental, travel, etc)
  • Use your brain- seems simple, but needs training
  • Take it slow with changes
  • SMART Goals

My recommendation

  • I am a big fan of this book for a great simple to follow way to get healthy again. Sisson breaks down the info that is easy to follow. The other big plus is that it works. If you feel that he is making you do too much (I don’t think he is), then you are not going to get healthy. You will need to make changes. I like how he talks about play. Read this for a great guide to get healthy by making subtle changes.

If you liked this book, read…

The Primal Connection by Mark Sisson

The Paleo Solution by Robb Wolf