The Primal Blueprint by Sisson, Mark -- Read -- Imperial Library of Trantor

Index

Cover Page Preface Title Page Copyright Page Disclaimer Acknowledgments Table of Contents Welcome from Mark

Your Way or the Highway Sidebar: Striving For Perfection With the 80% Rule

Introduction

Sidebar: Conventional Wisdom vs. The Primal Blueprint Is Dying of Old Age Getting Old? Sidebar: Be like Mike—Your Genes Don’t Have To Be Your Destiny

Chapter 1: The Ten Primal Blueprint Laws (“Commandments” Was Already Taken)

“Are We Not Men? We Are Devo!” Sidebar: A SNiPpet About Evolution 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 Sidebar: Learn Them, Know Them, Live Them! That’s It

Chapter 2: Grok and Korg—From Indigenous to Digital: One Giant Step (Backward) for Mankind

Livin’ Large 10,000 Years Ago

Grok’s Walk

The American Dream—Unplugged (Or Should We Say, “Plugged In?”)

An Alarming Morning “That Problem”…Among Others Spreadsheets and Chow Mein Love, Money, and Insulin Kenny’s World “We Have Met the Enemy, and He Is Us”

Sidebar: How Grok Probably Spent His Day Sidebar: How Ken Korg Spends His Day

Chapter 3: The Primal Blueprint Eating Philosophy. “Do These Genes Make Me Look Fat?”

Sidebar: A Separate Shelf for the Blueprint It’s All About Insulin (Well, at Least 80 Percent of “It”)

No, Really–It’s All About Insulin But a Little Bit Won’t Hurt, Right?

It’s Not About Cholesterol…Really, It’s Not!

Cholester-ALL – More Than Just a Number Murder Mystery Dinner: Oxidation and Small, Dense LDL Are Guilty! Statin Stats Stink!

Sidebar: How to Sneeze at Heart Disease Put Inflammation at Ease With Omega-3s Context In, Calories Out – Understanding the Macronutrients

Protein Carbohydrates

Sidebar: The Carbohydrate Curve–What’ll It Be? The “Sweet Spot” or the “Danger Zone”? Fat

Ketones – The Fourth Fuel

Eating Well The “Oh, Positive!” Diet

Eating on Grok’s Clock Dealing With the (Maybe Radical) Change to Primal Blueprint Eating One Small Scoop for Mankind

Chapter 4: Primal Blueprint Law #1: Eat Lots of Plants and Animals (Insects Optional)

Sidebar: The Primal Blueprint Food Pyramid Vegetables Fruits

Choosing the Best Fruits

Sidebar: Fruit Power Rankings Animal Foods

Meat and Fowl

Sidebar: A Little Meet and Greet for Your Meat

Fish Eggs Going Primal on a Dime

Nuts and Seeds and Their Derivative Butters Sidebar: Mark’s Favorite Primal Snacks Herbs and Spices Foods to Enjoy in Moderation

Certain Fruits Coffee Dairy Products Fats and Oils

Sidebar: Mark’s Primer on Fats and Oils

Starchy Tuber Vegetables Water: Obey Your Thirst, It’s Not Too Late Wild Rice

Sensible Indulgences

Alcohol Dark Chocolate High Fat Desserts

Finally, A Word About Supplements

Multivitamin/Mineral/Antioxidant Booster Omega 3 Fish Oil Probiotics Protein Powder Supplement Quality

Chapter 5: Primal Blueprint Law #2: Avoid Poisonous Things. “Drop Your Fork And Step Away From The Plate!”

Going Against the Grain

The Base of The Disease Pyramid Phytates We Hate Gluten, Lectin - Immune Affectin’

Sidebar: The Holes in the Whole Grain Story

Say Goodbye to Fatigue, Illness and Suffering

Trans and Partially Hydrogenated Fats Other Foods to Avoid

Grains…Oh, Did I Already Mention Them? Legumes Processed Foods Sugar

Chapter 6: The Primal Blueprint Exercise Laws. Here’s a Hint: Walk, Lift and Sprint!

Sidebar: Primal Fitness Pyramid Primal Fitness Organ Reserve: The Key to Longevity Primal Blueprint Law #3: Move Frequently at a Slow Pace

Zoning: “In” and “Out”

Sidebar: The Primal Fitness Heart Rate Zones A Case Against Cardio

Why Run When You Can Grok?

Sidebar: Chronic Cardio Drawbacks - Pocket Reference

“But This Feels Too Easy!”

Primal Blueprint Law #4: Lift Heavy Things

Strength Workout Strategy

Sidebar: Stretching: If You Don’t Know Squat, Try Hangin’ With Grok Primal Blueprint Law #5: Sprint Once In A While Sidebar: Clouseau-Robics And Doberman Intervals

Sprint Workout Strategy Proper Running and Cycling Form

Sidebar: Happy Feet

Chapter 7: The Primal Blueprint Lifestyle Laws. If You Don’t Snooze, You Lose

Primal Blueprint Law #6: Get Adequate Sleep

Opportunity Costs–What Is Your Best Buy?

Sidebar: Get Primal With TiVo? You Bet!

Surf The Internet Or Surf The Waves – Understanding Sleep Cycles How To Get An “A” In “Z’s” Napping: It’s Not Just For Cats Anymore

Primal Blueprint Law #7: Play Primal Blueprint Law #8: Get Adequate Sunlight

How To Screen Your Opponent Look on the Bright Side

Primal Blueprint Law #9: Avoid Stupid Mistakes

The Darwin Awards – Long Live Natural Selection Stupor Hero Hypervigilance and Risk Management

Primal Blueprint Law #10: Use Your Brain

Chapter 8: A Primal Approach To Weight Loss-“A Primal Breakfast, A Primal Lunch, And A Sensible Primal Dinner”

Sidebar: In This Chapter Weight-Loss Macronutrient Plan

Protein Carbohydrate

Sidebar: Really, It’s All About The Carbohydrate Curve

Fat

Ken Korg: Suggested Eating For Primal Weight Loss

Caloric Expenditure Macronutrient Calculations Food Journal

Sidebar: You Won’t Believe What’s Primal! Kelly Korg: Suggested Eating For Primal Weight Loss

Caloric Expenditure Macronutrient Calculations Food Journal

Sidebar: How To Lose Like a Winner Weight-Loss Exercise Plan

Ramp Up Low-Level Activity Make Your Hard Workouts Harder Chill Out and Break Through

Sidebar: Sisson’s Six-Pack Secrets

Suggested Exercise Week Schedule Mark’s Exercise Week Analysis

I.F. You Want To Lose Even More Fat, Try It! Weight-Loss Troubleshooting

Get Into The Sweet Spot And Stay There! Moderate Stress Levels Adopt a Positive Mindset Accept Your Plateaus, Then Carry On–Primally

Sidebar: Avoiding The Three Biggest Reasons For Weight Loss Failure

Chapter 9: Conclusion – Time To Party Like A Grok Star!

Sidebar: The Korg Komeback On Your Own

The Elitist Race

Taking Action Sidebar: Around The World (Or At Least To Dallas and Back) In 72 Hours Rethinking Your Goals Sidebar: Primal Approved - At a Glance Sidebar: Primal Avoid - At a Glance

Internet Appendices Index

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