Contest: Ask Me a Question. Win a Book.
The Prize:
The book, the whole book, and nothing but the book. I’m giving away a copy of The Primal Blueprint to five lucky readers. Already own a copy? Win another and give it to Uncle Wilbur. Everyone knows he could use it.
The Contest:
Ask me a question about the challenge. Leave your question in the comments section of this post. I’ll pick 5 questions and answer those questions in my video post on Monday, August 10. If I read your question on the video, you’ve won! Be sure to use your real email address when leaving a comment.
Examples:
“Is it okay to adjust my goals halfway through the challenge if I don’t think I’ll succeed?”
“I’ve dropped 3 lbs so far, but I’m insanely hungry and I can’t tell if it’s body fat or water weight I’m dropping. I’m happy about the weight loss, but I don’t feel vibrant and energized. Do I change what I’m doing or muscle through?”
“How much can I really expect to change in one month? It doesn’t seem possible to go through a complete body transformation in this amount of time.”
“I’m 65, decided to add sprinting to my list of goals, and very quickly realized my knees aren’t yet ready for it. Is there a good alternative to the wind sprint?”
“Boxers or briefs?” (Kidding! Please don’t ask that.)
Eligibility:
From the United States to the United Kingdom and from New Zealand to New Delhi everyone is eligible. No restrictions.
The Contest End Time:
Midnight tonight. So ask those questions now!
How the Winner Will Be Determined:
- Executive decision. I will pick 5 questions to answer.
- If multiple people ask the same question I will hold a random drawing to decide which one will be answered on the video.
To track all the contests visit The Primal Blueprint Health Challenge Contest Page for daily updates.
Visit The Primal Blueprint Health Challenge for challenge details.
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Posted By: Mark Sisson
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Dear Mark,
I remain confused about fruit and carbohydrate allowances per day. I love fruit but realise eating it with wild abandon may not prove too good for weight loss. Could you explain the metabolism of sugars found within fruit as I am concerned I have an unhelpful black-and-white ‘all carbs are bad’ type view on this?
Many many thanks
RG
Thanks for the great blog, Mark.
I am generally satisfied with my current fitness and diet but I’m always seeking ways to improve. I’m a goal oriented person and I’m having trouble setting objectives for the Health Challenge. “Maintain Current Fitness” doesn’t seem like a very clear goal to me. I fear that I’m nearing the point of diminishing returns where additional progress will require more time than my balance of family, work and mental health (relaxation) can afford. Do you have any suggestions?
Is there any data relating to how long it takes to ’see’ (attain) improvements at the cellular level after converting to a primal-style diet? Is there a ‘healing period’ involved initially, or does the body immediately begin to generate healthier cells once the junk is eliminated? Thanks!
I’ve been trying to help a vegetarian become primal… her dietary restrictions have been a bit challenging. She eats eggs though so she incorporates eggs, cheese and lentils into her diet as her main sources for protein along with protein powder.
So here’s the question… Do you know whether eating beans and lentils will slow down her weight loss and if so,… and is it safe to just eat like 2 dozen eggs a day? Or any other thoughts on good sources of protein for a vegetarian.
Mark,
How can you be sure that a diet basically free of carbohydrates is not risky, can you afford to bet your life on it? (refer to your hi bp blog).
From reading yours and Rustys (FBB) blog and the fitness tips of Sean Nalewanyj, I think a complex carb (whole grain cereal) is important for the fiber mainly, but was criticized for being unprimal. I am about your age (born in 1953) and do not have a crystal ball, so I only eat my primal (egg and sausage) breakfast on my IF days (lunch is your primal salad and dinner is poultry/vegetables also primal). Keep up the great work!!
Kind regards,
Patrick
Mark,
Thank you for all the great information you provide. I know you’ve touched on this before, but I’m still unclear.
Since going Primal, my husband has begun eating 4 eggs a day for breakfast. I don’t think it’s healthy-he disagrees. Please help settle this dispute!
Hello Mark,
I am really enjoying the 30-day challenge! Thanks for getting so many of us inspired to make needed changes/transitions in our lives. Personally I have reduced carbs dramatically from carboholic to almost none and upped my physical activity from 0 to “lots”. My diet has been almost 100% primal, meat and veggies. But contrary to what I thought, I am just not hungry! And feel like eating only once or twice a day. Any ideas? And is that okay?
Mark- A friend let me read PB right before I began the Primal Challenge. Your primal lifestyle makes complete sense from a biological perspective (I am a graduate student with a biology degree). I have read a good deal on the potential “dangers” of artificial sweeteners, but I have remained unconvinced to remove them from my diet. In PB, you mentioned artificial sweeteners trigger a insulin response. This is the most compelling argument I have read against artificial sweeteners. I checked your online appendix, but did not see a more comprehensive explanation of how the insulin response is initiated. Can you explain this further and perhaps share the source/study this information came from?
Thanks a lot!
Anne
Hi, Mark,
My question is not exactly about the challenge, and it may be too political, but it’s troubling me, so here goes:
With the Numbered Animal Identification System and the recent passage of HR 875, I believe the nation’s small, local grass-fed and organic farmers and ranchers are about to be regulated out of existence. I’m afraid that within 2-3 years we will no longer have a choice in how we feed ourselves and our children.
What can I as a primal individual and we as a primal group do to keep our primal eating choices available?
Thanks for all you’re doing to help us regular folks achieve the good health that is our birthright!
As part of MY 30 day challenge, I’m trying to convince my better half that there’s a better way to get healthy. One item on the list is to get him to realize CW isn’t always right.
He continues to make scrambled eggs with 2 yolks included and one yolk tossed feeling that he’s some how significantly decreasing the cholesterol by eliminating the single yolk.
You’ve touched on the topic briefly within other posts, but I’m wondering how I can create a better argument to save the yolk?! (Or to realize my greatest fear – he’s actually right?)
I face a similar challenge with my better half. My challenge is that he is an avid runner (6 miles/day) and believes he will simply fall apart if he doesn’t run. ‘Runner CW’ rules for him.
I think our best bet is to live primal and be the best example to them of how it works. (that and compare cholesterol readings from our next annual check-up!)Good luck!
I came across this article about two tribes on high carb diets: http://www.fitnessspotlight.com/2009/08/03/carb-diets-overrated-part-ii-kitavan-okinawa-diets/
Is it really possible to optimize your health as long as you eat real food, move, live and play as naturally as possible? More to the point: does the amount of carbs matter so much when looking at the big picture?
Love your site and post
Should I base the amount of Omega 3 supplements I take on the amount of omega 6 I am eating in order to get that 1:1 ratio?
Mark,
Many of your recipes include some eccentric ingredients (Asian Cucumber, Kohlrabi Wraps, Fennel and Dill Omelet). Are there any pre-existing meals that say an Italian American Family from Louisiana could pull from their cookbooks and still be primal? I know that Louisiana food has their own bit of eccentricities, but the bases of many are rice, flour, and pasta. I am trying to find a meal to pitch to my family in order to show them that; 1) I’m not crazy they have eaten primal and don’t know it and 2) they can be primal without eliminating their traditional foods.
Luke
Mark, I suffer from anxiety and chronic pain, I am pretty sure the two are linked. What are the best foods to help reduce pain and anxiety?
Hi Mark,
My question for you is this:
Do you think feasting at night is a good idea? I mean having a pretty big meal before going to bed. That would represent grok after a good day out hunting.
Thanks
Frank Asselin
Hey Mark,
I’ve recently made the switch from peanut butter to alternative nut butters, my favorites being almond and sunflower. I’ve heard you mention that you tend to stay away from sunflower butter, but i cant figure out exactly why it’s inferior to almond butter. (both have low omega 3’s, similar protein, etc.)
Thanks for such a wealth of information on your site and making all to often confusing nutrition easy to understand.
Mark,
As part of my more primal life style I’m trying to cut out carbs and eating more vegetables. I’m currently eating 5 cups of broccoli with 3oz of shrimp and olive oil with a pinch of salt as a meal. Here’s a link to the “recipe” http://www.nutritiondata.com/facts/recipe/1143909/2 That’s a whopping 56 grams of carbs a meal. Is that too much carbs even if it’s coming from vegetables? I am fairly lean but am trying to burn a bit more fat. Thanks Mark!
Thanks Mark!
There seems to be a big void of information when it comes to being pregnant and practicing a more primal lifestyle. All the messages I get from society/culture are: rest! sleep! eat whatever you want! if you exercise don’t let your heart rate go above 140!
I don’t like it. I get very strange looks when I go to the gym. I can’t imagine that Grok’s pregnant wife just quit being active and ate all that differently (I will admit to having big carb cravings but they aren’t overwhelming).
What do you think? This is my first pregnancy and my husband and I are planning on more in the next few years, so I will more often be pregnant than not but I can’t find much support (at least online) for being primal and pregnant.
“Boxers or briefs?” (Kidding! Please don’t ask that)
#1: Didn’t Grok go Commando?
#2 (clarification): Primal Blueprint’s “Carb Curve” = Net carbs?
#3: What are your thoughts on supplementing extra amounts of specific amino acids for treating different problems (such as stress, sugar cravings, etc..).
My sister is a teenager and agrees with the primal idea on eating, but tends to eat carbs and junk because she feels there is nothing else to eat in the house. Can you give me some ideas on what one could eat from a traditionally stocked kitchen without starving or eating the same thing over and over again? I feel that this is just her excuse, but I haven’t found the right suggestions for her. I do okay when I visit the family, but I do tend to not eat as much as there isn’t much food that I am willing to eat.
Mark,
I think it’s time for a PB cookbook! Will you consider one? If not a full fledged book (so soon after your latest), then a tab on your home page dedicated to recipes by meal (B,L, D and snacks)? How ’bout it?
I second this! but I want a real physical book please! Trying to make dinner in front of the computer is no fun. I have started printing out and formatting the recipes you do have so I can get to them more easily but I am willing to pay to have someone else do it.
Third vote for the tangible cookbook. I too still appreciate having the physical book. Great idea!
Mark,
What do you think of the idea of not having specific goals, and instead focusing on general goals and directions? This way, you are not disappointed if you fall short of achieving the goal, and you don’t have to obsess over it during the challenge (”OMG I only lost 1 pound last week”).
For example, instead of ‘Lose 10 pounds’, could the goal instead be simply ‘Lose weight?’ This way, at the end of the challenge, you are not disappointed if you only lose 5lbs – which, when looked at objectively, is great – that’s 60lbs a year! Indeed, you should be thrilled that you are moving in the right direction, unburdened by artificial goals/checkpoints along the way.
Thanks for the blog AND the book (which was excellent by the way),
-Matt
Mark,
My question is, which modern day sport or game to you think Grok’s physical attributes and lifestyle would have suited him to the most?
Thanks
Mark,
I recently convinced my vegetarian girlfriend to go Primal with me at the start of the Challenge. While I’ve convinced her to start eating fish, eggs and poultry she is flat out refusing to eat pork or any red meats.
So, my question then is: What is she missing, nutrient-wise? Are there any important nutrients in red meats that you can’t find in fish, poultry, eggs and high-fat dairy?
First off, I want to say thank you for the blog. It has lead me from a “frankenfood”-leaning Atkins approach to a much healthier lifestyle, and I am very grateful. But there is still one thing I am still confused about, and I’ve been thinking about it after seeing it on the forums and in a few blogs…
I recently read information that claims that cheese was originally made around 8000 BCE – putting it about 10,000 years ago. This is the same time period that is mentioned for when out genes would have been “finished”, so to speak. Of course, cheese then would have been less sophisticated, but more aged, “newer” cheeses also have lower amounts of lactose and thus are lower carb, so I am lumping all of them into one group here for my purposes.
If we are lucky enough to be from a genetic background that allows for the digestion of cheese (specifically lactose and casein), what is the harm of including it in our diet? The cheese post has it as a gray area, one to be included seldom.
The question: For those of us who have the luck, can we include cheese as a more regular part of our recipes and menu?
Mark,
Avid reader here and have a question for you. I have had Lupus (SLE) for a few years now and have tried numerous things to reduce the inflammation of flare ups as much as possible. I have tried Cumin, Ginger as well as others with no results. I currently am a slave to Prednisone and that medicine is terrible. Do you have any suggestions as far as a Primal diet to help reduce inflammation of the joints? I know some foods can either trigger or support flare ups in SLE patients. I currently supplement with Fish oil and Glucosamine as well. I have also tried coconut oil as well. Any advice or suggestions would be great as there really isn’t a whole lot of research on the topic. Thanks.
Any tips for convincing my 16 year old son, who already takes meds for depression, that his diet and his love of carbs is a major long-term issue in his life? I can force him to read PB, but 16-year-olds believe they are immortal.
Other than by example, any good ideas on how to get him to WANT to change his ways?
Dear Mark,
I am a 26 year old female who has had two babies in two years. I was wondering if you could address the topic of applying the primal blueprint to females, specifically young mothers. Pregnancy and nursing are very hard on the body and I am wondering if, beyond avoiding grains and sugars, there are any foods and or supplements you recommend for someone like myself.
Thanks!
Shannon
Hi Mark,
I have a question about your Primal Rules:
Move around a lot at a slow pace & run fast every once in a while.
Grok certainly didn’t sit at a desk in front of a computer for 8+ hours a day like I do. I feel like I need more running or high pace cardio activity than every once in a while.
Can you please elaborate on why we should only move at a slow pace most of the time?
Thanks!
Mandy
Mark,
I am doing well cutting the carbs in the sense of grains, breads, etc, following the Primal workout methods and reducing stress. However, I am not doing so well in the sugar department. I look forward to my little bit of ice cream or frozen yogurt each night. What are some good ways to try to elminiate the need for sweets. Thanks!
Mark -
I find the idea of the PB fascinating, but I’m diabetic and concerned with the low carb reqs of it. Burning keytones is one of the big things to avoid for diabetics as it indicates a dangerously low blood sugar level. How does the Primal Blueprint work for someone who has diabetes (type II in my case)?
Terry,
I’m a Type 2 for 24 years and by eating a very low carb diet have eliminated all my meds. My fasting sugar level is usually in the 80s. I think what you are fearing is “keytone acidosis” which is a condition that can effect Type 1 diabetics and is related to their inability to produce insulin. Burning keytones is not the same thing as keytone acidosis. You do it when you sleep at night or any other time when you haven’t eaten for a length of time. If you have any questions about low carb and diabetes let me know.
Mark:
What is your opinion of nightshades (tomatoes, peppers, eggplant) in the Primal diet?
Thanks for the advice.
Wendy
We all can see you have a good following. However, when I look at your biography page it is a bit vague on thing that really should be talked about. What are your qualifications on making many of the claims you post?
Mark,
I have been following the PB for about two months now. I enjoy the idea of barefooting and I have recently purchased a pair of the Five Fingers to substitute for my “conventional” performance running shoes. I do not have any foot issues however I have occasional/minor ligament pain from running.
Q: What is an appropriate transition from running shoes to Five Fingers? I enjoy using them for my runs but have had some issues because of my “non-Grok”, softie feet. What transition did you or others have to go through before you were using the Vibrams 100% of the time?
Thanks!
Mark,
The Primal Blueprint is about total lifestyle and not just diet & exercise. My question relates to stress and stressors. Small, infrequent stressors can be good for the body as in the concept of hormesis. It is why intermittant fasting (IF) can produce great results.
Larger, frequent stressors can cause the body undue harm such as the release of cortisol. This is the “stress” most people endure in the workplace, home etc that doctors and you say we should avoid.
My question is:
Will adding good stressors to a stressful day/life still elicit the positive effects or will it compound the problem?
Example:
If I’m having a really terrible day and I decide to IF. Is that going to make things worse or will I still experience the benefits of IF? Is it even worth it?
Thanks!
P.S. What about the best of both worlds and say boxer-briefs?
Your challenge has inspired me to “get with the program”. I changed my way of eating in January, but I haven’t changed my sedentary ways much. Would it be more beneficial to A) join the YMCA and begin to lift weights, or B) start walking every day and add a few sprints here and there as I become more active?
Mark,
I tend to follow the train how my body feels. Feeling explosive? Maybe sprints are in order. Arms and chest still sore? Lets scarp the weights and go for a hike instead.
Problem occurs after an illness/flu. My mind and body feel better so I want to get back into the workout swing of things but I tend to come back to hard to soon. In short, what guidelines do you follow when recovering from the flu or some other chest/head infection?
Thanks.
So I’ve been trying to spread the word about the benefits of going Primal to my friends, family, coworkers, random encounters (when they comment on my Vibrams!), and others that blindly follow CW. In a lot of ways, actions speak louder than words, and my improved fitness is noticed and helps my argument. I am slowly attempting to make my social structures happier, fitter and healthier, which should in turn make me happier, fitter and healthier. So:
What, in your opinion, is the best reason for going Primal?
Thank you Mark!
It’s not always easy or affordable to get your hands on some nice grass-fed beef. When grass-fed beef is not available do you think that it’s better to avoid the grocery store grain-fattened, hormorne-laden beef all together and opt for other protein sources?
I like to plan ahead: what happens once the 30 days are up? Should we just keep going for another 30 (or more) days? Or devise another, different challenge? What is the best way to avoid falling back into old habits?
I’m a weekend warrior and indoor soccer and ice hockey seasons are coming soon.
How do I incorporate games (hockey varies between Tuesday or Wednesday and soccer is on Thursday) into the exercise schedule?
I really enjoy your daily articles and learning all about Primal. My question would be for you Mark. Do you participate in any healing practices for you muscles and body such as massage, sauna therapy, etc?
Hi Mark,
I’ve been following Primal principles for a few months now, and have lowered my carb intake significantly, along with four days/week of CrossFit-style exercise. For the last month, I’ve even cut out all cheat meals to see what would happen… and still, my weight remains about the same. (I’m trying to lose fat and shift my body composition towards something more resembling yours…
)
So, my question is, if we’re following the plan to the letter, but not seeing much change, what next? (Patience? Could it be a cortisol issue?)
Thanks,
Adam
Adam check your body fat percentage. I actually gained weight when I started PB and still haven’t lost it. When I plugged my numbers into a good body fat calculator I saw that I had dropped 2% of my body fat in 2 months. Not bad considering I’m on a ton of insulin. The calculator I used is http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
Ironically, it is sponsored by a statin -hate those pesky little buggers!
Question:
For the last year I have been trying to get more primal and limit my carbs. I average about 175 grams per day (15-20 coming from fruit)while trying to cycle them depending on the workout for the day. I work out with weights (crossfit, Staleys EDT)2-3 time a week, run 2-3 times and week. My question is this: I have signed up for a 1/2 Marathon in October and wonder if it is beneficial to me to ramp up my carb intake to prevent myself from bonking. I know you were an elite endurance athelete and I expect you more than anyone could answer the question.
I get the feeling that Grok and his crew wouldn’t have stretched before or after any physical exercise.
Do you feel that stretching is an important part of any of the workouts you recommend?
My goal for the challenge is to follow the Primal Blueprint for the month of august and get in 14 Crossfit workouts.
With my job I have a lot of lunch and dinner meetings and for the past five days I have been eating primal but getting a lot of questions from my coworkers and friends. What is the simplest way to explain the Primal Blue print and how I’m eating? Most people just say I’m eating atkins and say I’m crazy.
Thanks!
“Life is what happens when you’ve made other plans”
I have been primal for a couple of months now and have never felt better, which is saying alot for a 45 yr old, type II diabetic, with really bad joints. Oh, and I’ve dropped 2% of my body fat in the last 2 months also! Recalculated that after your email!
Here’s my question: What is the best of the worst? I know I should eat grass fed local beef, local veges, in season fruit but… sometimes the only choice is McD’s or Subway? So if I have to eat something processed or from a chain-type restaurant what brand or item should I look for?
Dear Mark:
My question is about the important art of coalition building.
It’s a highly potent moment, foodwise, in the history of the U.S.: Michael Pollan has gained attention for lamenting the ascent of corn-derived products and feeds in the U.S.; the Food, Inc. move has shown people what is in their food; Gary Taubes stirred the waters with Good Calories, Bad Calories; and you’ve galvanized this immensely successful primal meeting place.
Are you and other like-minded proponents of healthy living coming together to help America eat better? In your opinion, could a grassroots social movement steer our country’s farmers, regulatory institutions, and retailers toward more reasonable, primal offerings such as grass-fed beef? Why, or why not?
I’ve never been an expert of meat. What are the preferred types that you would suggest having on the primal diet? Basically, what gives you the most benefits? (eg, liver? or kidney? or beef/what part of the cow?) thanks
Mark, what would you suggest to ease very sedentary people into progressively embracing an active lifestyle? What kind of routines are the best ones, and what kind of indicators should we monitor in order to know how and when to increase our exercise levels?
I have never been the “sportsy” type, and although I am near my ideal weight, and even though I eat Primal, I always have to force myself into doing exercise.
I can only imagine how difficult this might be for someone who is not only sedentary but also very overweight.
Mark,
Great challenge thus far and I’m looking forward to more great challenges in the month ahead. My question is this:
What do you consider to be the biggest obstacle people face in changing their lifestyle into something more in harmony with our primal ancestors?
Mark,
About five years ago, I started eating a low-carb (Atkins-based diet). I lost weight great at first, but when I introduced any significant quantity to my diet all that ended. During that time I have not gained, but I have been stuck at roughly 184 pounds (on a 5′3 body). I began following a Primal-style diet a couple of months ago – mainly meat and veggies, with moderate fruit, nuts, and low-sugar dairy – and even incorporated a daily walking routine and weekly workout, but I remain firmly stuck at 184 lbs.
Do you have any advice for me in kick-starting weight loss?
Mark, what are your thoughts on athletes utilizing a paleo diet? The idea would be eating only “primal” foods, but adding more carbs (yams, quinoa, etc.). Is there any merit to that?
Hi Mark,
I already have a copy of your book. I don’t have any new challenges that are likely to be attained in a month. My challenge is ongoing. I am a diabetic of 24 years. Since January 4 of this year I have been refining a low carb/exercise plan and found your book and this website helpful. I am now off all my diabetes medicines (Byetta, Levemir & Metformin) and Lipitor. My goal is to get off my medicines for blood pressure, low testosterone and osteoporosis. While my labs indicate continued improvement, I am not yet able to discontinue any of those drugs. I feel that I have made such significant progress that it is not possible for me to set a goal attainable in such a short time. The only thing I can come up with is something like being able to do more burpees or do them faster. That is just part of my on-going work to change the expression of my genes. What is a good way for me to participate in the challenge?
Ok here goes! Is it possible to be vegetarian and primal? Whatcha think, lost cause?
Mark,
I have a question about the carbohydrate curve. I did some rough calculations on my lunch salad yesterday, and it looks as though it already accounted for ~60g of carbs. Most of this seems to come from ‘healthy’ vegetables, like carrots and onions (the salad had spinach, carrots, mushrooms, red onions, avocado, bacon and chicken). How can I keep my carbohydrates in the 50-100g ‘effortless’ weight loss zone while still including healthy vegetables? Should I only be including certain types of carbohydrates in that calculation (i.e. only complex, or excluding dietary fibers)? Should that range be adjusted based on my lean body mass?
Thanks,
Andrew
Mark,
I am 42 years old, and I’ve been doing triathlons for three years. I’ve switched over to the Primal Blueprint for nutrition (no breads, grains, pastas or dairy) as well as fitness (long, easy workouts at 65% of max HR and short intense workout like sprints or weightlifting). I am starting to train seriously now for an ironman race that takes place in november, however i’m at a crossroads: Do I continue to be 100% primal during my ironman training? Or should I eat grains, pastas, etc. to help me train for the race? On the fitness side, should I continue with the primal way of working out or should I be doing the long cardio sessions (that you do not ordinarily recommend) in order to get into proper aerobic shape for the ironman. I know that you’re a previous ironman stud. Help me oh wise one.
What is the ideal protein intake for children of various ages? I have not had much luck getting my 2 year old to eat meat besides breaded chicken tenders. Many of my friends’ young kids also seem meat-averse – why is this the case, and when should I worry?
What are your thoughts on lectins from legumes, tofu, dairy, and nightshades like tomatoes, eggplant, and peppers?
Mark,
How did you begin your transformation into the Primal lifestyle? Psychologically, was it challenging initially?
Ketosis. In 2003, I did a sugar-free, starch-free (no fruits) diet for 42 days. I was definitely in ketosis. For the first nine days, I felt horrible. After that, I felt awesome. In 2008, I did the same thing for another 6 weeks. Because of healthier eating choices, the transition period this time around didn’t last as long and wasn’t as bad. But both times I lost weight. My rate of weight loss is usually fastest when in ketosis.
Here’s my question:
What is the difference in weight loss effectiveness between the weight loss sweet spot (50g to 100g/day of carbs) and ketosis (<50g/day of carbs), specifically once the body flips the switch to ketosis? In other words, is ketosis really necessary to kick-start weight loss and why or why not?
Hey mark,
I heard you saying that people who do sports longer than the 45 to 60 min period need more carbohydrates, for example hiking or mountainbiking. As someone who does IF and low carb days regularly but still enjoys long hikes or mountainbiking (over 4 hours) I find it easy to keep on going even if I am fasting. Does a person who is more often using ketones for energy really in need of extra carbohydrates? (excluding athletes)
Mark,
I’m a triathlete (looking to go pro here in the next year) and whereas I basically train Primally (low HR like the yayaman) with speedwork in there, I’m doing much more overall volume than a regular grokette would. A lot of the training books push more carb consumption to help with the glycogen stores, especially during racing season. How would you suggest fueling for races?
Also, I’m a bit confused on corn: it’s technically a grain, but eaten as a vegetable too. What’s your take?
Mark -
Thanks for the blog and the book. Wonderful information.
Simple question: Water is the most primal beverage of them all, but what are some other good “primal” beverages for summer thirst quenching. Herbal teas? Regular (unsweetened) iced tea? How about seltzer with a spritz of lemon? Virgin bloody mary?
What’s your favorite non-alcoholic thirst quencher when you’re in the mood for something other than water?
Thanks.
Do you recommend any type of “intensive” carb fueling before, during, or after a long bout of endurance exercise? I frequently go on hiking treks, averaging 15-20 miles per day for 3 or more days, and trying to do this without the aid of dried fruit, oats, and chocolate is difficult.
I am right there with Adam Kayce.Gave up sugar a long time ago, dairy(except a little cheese once in a while and cream in coffee(once or twice a day),grains at begining of year. Activity includes walking appx 6 miles a week(above all the daily walking), Tennis 4-6 times a week, yoga 2-3 times,racquetball 1-2, all yardwork on 3/4 acre hilly lot and all housework. Have with challenge added weights back in). Still no weight loss. have also tried journaling food and weighing portions. Still no weight loss. What is next to try?
Does the primal blueprint specify meal portion sizes? Do you think there is any value in combining the Primal diet foods with the portion concepts of the Zone diet?
hey mark, loving the challenge so far and very impressed with the number of people so into it, shines some hope on the thought about how out of shape and unhealthy the majority of the population is. my question:
For you, what is the hardest part about living primal and how do you deal with it?
Post workout nutrition.
Currently I’m doing strength training about 4x a week during my lunch hour at work (have a gym and locker room at the office). I’m doing full body workouts (~30min) followed by 5 min of core and then 5 min of stretching. They are pretty tough.
I shower and then eat my lunch which is leftover meat & veggies (~1/3 pound of meat), and a either a banana or apple. About an hour later, I usually get really tired for about 30 min then seem to just snap out of it. It’s weird. I drink plenty of water so that’s not the issue.
Do you think I’m eating enough post workout? Is it the “right” stuff?
I’m doing great with my challenge but really want to bring my kids along with me. they are a bit older and I’ve already allowed some bad habits to start. Any suggestions on ways to get kids interested in eating more nutritious even though they don’t totally understand why?
First to reply to Ursula. I have 2 little ones (3,5) and the are Grok-like meat eaters. I wouldn’t say young kids are meat-averse. The key is preparation. Try different styles of ccoking, nothing too spicy but experiment to see what they like. Also, dipping sauces are great for new foods. Finally, lose the breaded chicken tenders (awful for them.
Mark,
I have been eating primal like for about 3 months. I am now set to be more strict for 30 days. I Crossfit, hike and generally outdoor active.
Just recent I have experienced a drop in energy levels. Still following the diet, still working out, sleeping 8+ per night.
What is physically happening to me? Not as strong in Crossfit workouts, tired some during the day. (I think its low fat stores but could be wrong.)
My question: What should I do to address low energy levels with the primal diet?
“Why do you run the Daily Apple?”
Thanks for everything Mark!
After the challenge, aside from the positive physical changes my body will experience, can I expect to feel a difference mentally (focus, memory, sharpness, etc)??
Mark,
I’ve always heard that as we get older, we get “out of shape” faster. Do you recommend any alterations to the fitness pyramid for age? (I’m 54 now.)
I tend to do ultra-endurance sports like Randonnuering (100+ miles in a day via bicycle), double centuries, touring, mountain climbing, and now training for marathons.
what foods can I really take with me in a backpack or handlebar bag that won’t spoil in a few hours or should I just eat whatever I can during events lasting longer than 4 hours?
How important is hydration? Is water the best best?
When I first became primal, I would cut the fat off the edges of my meat, since “lean meats” are supposed to be ideal. I would also avoid bacon, even if it was included in a dish I ordered. When I got brisket, I would ask for the lean cuts.
But I’ve seen a lot of pro-fat posts on this site, and I eventually stopped worrying about fat. In fact, now I’m appalled when other people cut the fat off their meat. What a waste of fat, delicious fat!
Yet I also know that wild animals, which humans ate throughout most of our evolution, were much less fatty than animals like cows and pigs are today. Is it a mistake, then, to fully embrace the (delicious) fat of the factory farmed animals of today?
Due to situations I will not go into here, I typically only receive 4-5 hours of sleep. I am also using the P90X workout (round 1), will I be ok given the amount of sleep and exercise level?
Sincerely,
Steve
Hi Mark,
Stumbled upon your site after starting the “Cut Diet” per my strength coach. The PB, I’ve found though, is much more manageable to keep up with.
I pretty much all at once cut dramatically back on carbs, dairy, and endurance training in favor of healthy fats, protein, veggies, weight training and short bursts of anearobic activity.
I felt fine at first but lately have been feeling more tired/sleepy. I’m back to a bit of dairy, carbs here and there…but most of meals do not have starches.
My question is: What’s the single most important part of the process? Ending dairy? Cutting grains? Low-level activity? Tons of sleep to accomodate?
Thanks much,
Faith
I’m so busy with work, working out, working on my website, and traveling a lot due to a long-distance relationship. What are some quick and easy meal and snack solutions that are 1) inexpensive, 2) quick to make, and 3) portable? Thanks!
Mark,
My goal is to eat as primal as I can for the next 30 day (hopefully the rest of my life). My question is how much organ meat should I be eating? 1 or 2 meals a week? Or is more better?
Thanks
John Gillis
Hey Mark,
You refer to Reprogramming Our Genes in adapting the Primal lifestyle.
So…after how many weeks/months/years(?) of Primal Living will our genes start adapting/reprogramming?
30 days may be plenty of time to bring about many changes, but is it enough to create genetic change?
Thanks much!
Hey Mark,
What are a few of the “Big Picture” aspects of the primal lifestyle that people often miss as they focus in on the much smaller details?
I’ve seen an example of people debating whether plastic bottles or lined aluminum cans are best/worst for holding their SUGAR-laden soft drinks that they consume six or more times a day. Drop the sugar, THEN worry about the much smaller container issue!
Thanks!
So many questions.. Here`s another one for ya..
I`m writing as an European Primal… Do you have any plans to spread the word about Primal living in our parts? Sure.. the site is world wide, but I mean an actual tour if I may say so. Here is hard talking about low-carb.. not to mention primal..
Keep up the good work,
Bianca D.
What are your thoughts on baby formula? Or, what are your thoughts (and please give some tips) on how to incorporate the new addition into primal living?
Thanks
Hi Mark,
I have a question about the chronic cardio…
While I agree that for optimal health, you don’t need to train a lot (or not at all) in the ‘chronic cardio’-zone.
But, after just finishing the great book ‘Born to Run’ from McDougall, I felt a great urge to run and keep on running.
The Tarahumara seem to be able to keep on running without compromising their health.
Is that true? Or are they compromising their health? (any facts/data on their health?)
And if they are very healthy, is it because of the fact that they run at what you call ‘easy cardio’?
Or is their health so good because of other lifestyle factors such as: play, good ‘natural’ social environment, living in the outdoors, …?
Thanks!
Mark,
I have a eating and working out Primal for over two years straight. I see how its changed not only my life but how it influences everyone around me. Do you think that if most or all of everyone ate this way we could not only change our health but it would really start to solve our countries economic issues?
Mark,
Can a vegetarian adopt a primal blueprint?
I’ve been one my whole life, and find the idea of eating meat personally to be incompatible w/ my views. I have no objection to anyone else eating it, and acknowledge that it is the healthier path. What would would you recommend in a case like mine?
Thanks,
Ankit
Hi Mark,
(Having difficulty posting, hope this isn’t a duplicate)
What is your most effective method of winning people over to the primal blueprint (aside from writing a book!)?
I am in fitness and I always seem to find myself in the conventional wisdom type gyms with no like minded people. I can work my magic with the workouts in these settings (and I don’t mind looking crazy at all) but I still have trouble getting them out of the fat is bad and what about cardio? mentality because those ideas are coming at them from every angle. I give reading lists and homework and LOTS of explanation. I consider myself an educator on converting to this healthy way of living , eating, and thinking and I prefer/use simplicity. How can I get through to these people? Where do you start?
Thanks!
Dear Mark,
In your opinion, what is the optimal intake of Alcohol (ethanol) during a typical month such as this month of August Primal Challenge?
ex. 1 drink per day or 2 drinks per week, etc.
Thank you,
JeT
So I am kind of on board and have focused primarily on not eating grains and potatoes (and finding that removing those got rid of >50% of what I eat and made it so my wife mostly says “you’re on your own” in regard to meals.
My question: is there a list somewhere of good foods for the PB lifestyle? Some of it is pretty obvious, but I find references here and there about not eating things that I would have thought were okay (green beans, peas). Fruit is generally okay, but not citrus or bananas? Are apples okay (if not, your blog title is pretty ironic ;^) ?
Thanks, Doug
Mark,
How early in life can someone start living Primal? How late in life?
In the long term what are your goals for Mark’s Daily Apple, The Primal Blueprint, and your message in general? Do you want to help a select few or change the world as a whole? Just exactly how far do you want this to go and how far are you willing to take it?
Love your site!
My question: With what do I replace my husband’s beloved whole-grain bread, so he can still take a “normal” sandwich for lunch.
Hi Mark –
I am one of many coming to you from a yo-yo approach with short healthy periods separated by much longer unhealthy ones. This is my second 30 day challenge. My last one was 1 year ago and I was very pleased with the results.
Gains from each new healthier period seem to be harder to get and those gains seem to be lost much faster when we stop. Is this our imagination? If not, what is happening? I know the answer to stopping this is just to have one big healthy period.
Mark,
Been following the PB now for about 2 months, have seen and felt significant changes in body, mind and spirit. One thing that has been troubling me: My sleep patterns. I dont seem to be sleepy at bed time, nor sleep as late in the morning. My overall hours of required sleep, to feel refreshed, has dropped by at least 2 hours, down to 6 – 7 hours a night. Could this be due to the nutrient density of my foods and there ease of digestion??
Hi Mark,
If I understand correctly, one of your carb posts indicates that carb intake over 150g daily may be appropriate for heavy exercisers who are trying to maintain, not lose, bodyfat. I wonder if 200g daily, from primal sources, is appropriate in a case like mine.
The details: I’m female, 31 years old, 5′3″, 110 lbs, very lean with well-developed muscle. My workouts (intervals, bodyweight plus some iron, and 1 moderate distance run weekly) total about 5 hours per week. I spend another 2-6 hours daily doing moderate physical activity (horse training & farm chores).
About 1 month into full-on primal eating (previously vegan), I’m maintaining well at 2000-2500 calories daily. Macros: 50-60% fat, 15-25% protein, and about 30% carbs (150-200g).
What do you do when you have family members who do not follow the primal blueprint or have any knowledge of sound nutrition in general? These people leave candies, sweets, and processed food all around the house and can sometimes be tempting to look at. You tell them all you know about a primal lifestyle but it seems to go in one ear and out the other. What are some ways to cope with this, stay strong, and continue to follow the primal blueprint?
I just ordered the book and love your blog BUT one question I have is caffeine… or should I say “my beloved morning coffee!”.
What’s your vibe on caffeine? Do you drink coffee?
Does caffeine spike insulin levels? If so, can one BIG cup in the morning do a lot of damage?
Thanks Marc!
Mark,
In the Primal Blueprint you speak about healthy fats containing rich Omega 3 fats. You discuss why Omega 6 fats albeit are good for you, but in our current diets (I speak of general Americans) we are getting to high of an Omega 6 to 3 ratio. To correct that you explain about eating more healthy fats to offset the high Omega 6’s. You suggest avocados, olives/oils, coconut oil, fishes, nuts. Ever since I read your book I see many posts on the site about rendering lards, tallows, and poultry fats from grass fed, organic animals. I’ve even read on your site where people are taking spoonfuls of butter or lard instead of a snack of healthy nuts. Am I to understand that eating rendered lard from a rage free, organic local pig is just as healthy as an avocado?
Thanks in advance. Future Grok,
Dan Merk
Do you have any recommendations about fiber consumption?
Hi Mark – what is metabolic syndrome, what does it cause, and what’s the link between it and cholestrol, BP, diabetes, & heart disease (if any). Thanks!
How can I convince my family and freinds to give a primal diet a try when their doctors, the media, and all the CW are telling them the opposite?
Dear Mark,
Can having too much fruit be detrimental to overall health?
Mark,
I have been experimenting with the paleo/zone diet for a couple months now. Each month I work towards becoming more paleo orientated. My biggest problem is the morning meal. I usually make an omelet with peppers, spinach and all natural bacon (no nitrides). When I don’t have time or the foods for an omelet I tend to do oatmeal with milk + scoop of protein and almond butter, sometimes topped with fresh fruit. My question is what else can I eat in the morning besides eggs, cause I know oatmeal and meal aren’t exactly paleo? Love the challenge. Thanks,
oatmeal and milk*
Hi Mark,
I just wanted to ask you if you had any views on post workout nutrition. I know that a large part of your message is about eating a diet that is based around meats, poultry, eggs, fish and veggies.
However, the post workout window is a bit different. With insulin sensitivity at a heightened state post workout, do you feel it’s wise to consume protein and carbs without fat? – in order to maximise protein synthesis as most would agree that the presence of fats slows protein synthesis and lowers GI.
What I’m getting at is carbs in the form of fructose (I know that you would be dead against any carbs without value, like dextrose etc) but in higher does to encourage a great insulin response or spike? – even if it still meant that overall carb intake for the day was under the 150 gms maintenance range. Or frankly, does none of this matter to you?
Also, do you think it matters hugely (in realation to insulin sensitivity)if carbs are spread out gradually through the day or eaten during a short period (IF for example).
Hope these questions were not too stupid. Thanks, Andy.
Dear Mark,
I am going on a 2.5 Day Camping Trip in beautiful Ohio this weekend.
1. What should be the main staples that I pack in my cooler to be a 21st century Grok?
2. What non-intuitive physical activities should I include over the weekend (besides swimming, hiking, walking, fishing, etc.)?
Thank you,
JeT
Mark,
Is living a more primal existence beyond diet and exercise part of the primal blueprint. Do you think it should it be?
By this I mean less technology, fewer modern conveniences such as cars, electricity, the internet (gasp!), growing our own food, using natural health remedies where possible; just generally going back to more primal roots.
What do you think? Would adopting a more basic ‘primal’ existence overall make us healthier and happier or should we embrace technology and modern industrial advances?
Mark, I am a powerlifter. I do sprints on light lifting days and not on heavy days. So from that standpoint, I have the “cardio” aspect covered. How can I eat enough food to build massive amounts of muscle for the strength training that I do with the PB? What would help even if I wasn’t stength training the way I do to gain massive amounts of muscle?
Hi Mark! I’m newly pregnant – my hunger has become ravenous & my energy has plummeted!
How/should I adapt my Primal Blueprint to my new baby-growing body?
Should I change my expectations as far as my physical capabilities are concerned for the time being? Or push through the exhaustion?
Eating enough protein has NOT been a problem, but fruit has been my vice in quelling my nausea. Am I doing more harm than good?
I’m sure Grokette wouldn’t have had the luxury of feeling sick and tired all day, and SURELY she wouldn’t have been able to say “Oh only figs ’sound good’ for breakfast…”
What’s a modern mama to do?
I remember messaging you about my having Crohn’s Disease, you told me a whole lot of stuff about diet (which was much appreciated) I remember you telling me about grains being the “scourge of mankind” and what cause my Crohn’s Disease… what exactly do you mean by that? How do grains cause it?
Mark,
I know the fitness aspect of your blueprint is focused on consistent low level activity, heavy weight lifting, and sprints and that you consistently discourage what you refer to as chronic cardio. While I can certainly understand that no one is going to see results by endlessly jogging on a treadmill or watching tv from a stationary bike, I was hoping you could elaborate on the downsides of steady-state cardio.
I’ve been seeing some research that would indicate grok would have engaged in activities such as persistence hunting where he would be running for hours at a time. This seems especially necessary before weapons such as spears and bows were developed for hunting. Wouldn’t it be in line with our evolution to include activities like marathon training and long runs at a moderate pace?
Thanks and keep the challenge coming!
Mark,
In my primal journey, my well meaning friends and my doctor are telling me that my body NEEDS carbs to function properly. And we’re not necessarily talking carbs from vegetables and fruits here, but carbs from grains. I respectfully disagree with them but they won’t leave it alone. Can you point out any studies to debunk this idea or offer words of wisdom (other than find new friends). Thanks!
How detremental to the challange would have a cheat day or meal be? What if all it is is a cheat cookie? I would think taking coffee black is the best option, but how many cups of coffee is too many?
I read on your site that you are not a fan of Juicing. Is that correct and why?
-angelsk007@gmail.com
Hey Mark,
Do you think that following the CrossFit workout schedule of “3 days on, 1 day off” is actually too much exercise?
I have been on Primal/Paleo life style since January. I am 5′10″ 212 lbs male 43 years old. I have lost 24 pounds and gone from 34+% body fat to 21%(calipers measure). I am just starting regular exercise as part of my 30 day challenge. I have been eating between 1500 and 2000 calories a day using my hunger as a guide and have been eating 50 gm or less of carbs for the last 3 months(maybe once a week I will hit 100gms of carbs). For the last month I have not lost any weight. The last 2 weeks I have really struggled with sweet (chocolate) cravings(still able to keep carbs below 100 on bad days). Any suggestions to get the fat loss moving again?
As much as everyone wants to be primal, modern groks have to deal with the pains of transitioning to primarily using fat for fuel– are there foods or activities to make this transition period easier?
Mark,
I fear that I’ve primalized my diet TOO much. I actually have a really hard time keeping carbs above 50 grams. I’ve been trying recently to eat an apple and avacado per day to up the carbs. So here is my question…
Are there any risks with going more than the recommended 1-2 days on less than 50 grams of carbs? Thanks!
Mark,
I work 14 hours a day plus 2 hours of driving each day. I’m trying to eat better but time makes it very difficult. I don’t have time to eat breakfast before I leave and have just enough time to drive through somewhere for lunch. I get home too late to really make dinner so if I have dinner it’s another drivethru. So when I get home I’m to tired to really do anything so I watch tv for maybe and hour and then go to bed, and start all over again. This is 6-7 days a week, I also have hypertension and trying to lose at least 20lbs of body fat, 7-8 of them during the challenge as a sort of kick start to get everything going. What would you recommend for an eating and exercise pattern. Ex. Snaks, meals, workouts.
Mark -
I stopped eating added sugars and grains about 7 weeks ago (The only sugar I have is 1 tsp. in my coffee in the a.m.) I feel great! Though I have quite a bit of muscle, I need to lose weight (maybe 25 lbs?). I lost about 6 lbs. in the first couple of weeks, and have lost nothing since. Exercise is variable: I have 4 teenagers to chase, and I do MMA classes about 2X/wk. Any suggestions on how to get the scale going down again? (BTW, my scale measures body fat, and that hasn’t changed).
Thanks!!
Good afternoon Mark,
I recently restarted a training program consisting of kettle bell, 1 1/2″ rope, bands, and walking. As someone who has some big weight to lose, 205 lbs., what is a good way to stay motivated after the first couple of months?
Thank you.
How does a person determine the amount of protein to ingest in order to lose weight?
With about 58% of ingested protein being converted to glucose, a huge protein intake would trigger a large insulin response which would prevent weight loss.
In a zero carb diet, how does one calculate the proper balance between
fat and protein to cause weight loss?
And in a diet consisting of 40 grams
carbs, ie., a LC diet, how does one make that same calculation between fat and protein?
Hi Mark,
My question if for a friend who is “unofficially” following the challenge with me. She has recently gotten serious about weight loss and health. She is in her 50’s and has some physical issues due to a bout of polio when she was a child. I have gotten her to cut the grains, up the protein and stick to a primal way of eating. She has also started weight lifting and hits the gym at least 4 or 5 times a week (not doing chronic cardio thank goodness) either deadlifting or doing short bursts of multiple body weight movements. At first she was doing a lot of fruit but has since cut back a bit when she started using fit day to watch the carbs. She seems to be doing everything right. Here is the problem. 2 weeks, not a bit of weight lost not a bit of size or inches lost. She is frustrated and I think believes I am nuts with my primal ideas. She says she is being quite dedicated and has only occasionally (once a week) gone off program with a beer or a meal. She is very motivated and honest when she does not do something (like walking to work which I nag her about) so I don’t think she is cheating. She also says she is not that hungry and is probably only eating about 1200 cals a day but over 100g of it is protein.
What do I tell her? What can I suggest to help her? I know the primal way is healthy but without some weight drop she is going to go back to the low fat crap.
Thanks,
vj
Mark,
Is there a simple way to ensure a 1:1 omega-3:omega-6 ratio without doing math?! I’m curious to know how one can figure this intuitively without doing confusing calculations. Can eating a lot of nuts with high omega-6 content (such as almonds) offset the balance? Also, you have alluded to the severe blood-thinning ability of too much fish oil. Does this apply to too much omega-3 from all sources, such as walnuts, flaxseeds, etc.? For a while I was trying to get as much omega-3 as possible to avoid inflammation, but my platelet count dropped a lot lower around the time I upped the omega-3s. At the time, I was also on medication for an autoimmune condition, but my platelets had never gotten that low even while on the meds until I upped the omega-3s. After reading more on your site, reading your book, researching, and consulting with my doctor, I have stopped taking the medication with great success! I plan to never go back on medication again, but I am still in limbo about the platelet count that CW says is too low.
In your opinion, how much omega-3 is too much? Does it vary from person to person? How does one find what is right for them? Thanks for all you do, Mark! My health is improving immensely now that I am Primal!!!
For those 20% times when we want to enjoy a non-primal grain food, is there some that are less “bad” then others? For instance, is brown rice better, worse, or the same as oatmeal, or whole wheat? How would they rank, if there is a difference?
My girlfriend is very tolerant of me eating paleo, and follows along (mostly), but every now and again she wants some spaghetti or bread. She will eat either rice or wheat pasta, and we can also get gluten free bread which has rice flour in it. And I like the occasional bowl of oatmeal or granola.
Dear Mark,
I recently watched the video over on Theory to Practice (http://theorytopractice.wordpress.com/) called “Sugar: the bitter truth” and I discovered just how toxic sugar, particularly fructose is to our bodies. The video states that table sugar and high fructose corn syrup are just as bad as ethanol and describes the physiological breakdown to support this finding. Now I know that fruit is made up of fructose, which I thought would make it bad also, but the Doctor states that fructose is fruit is better because it is consumed with fiber. My question for you is what are your thoughts on this fructose issue and would one be better off avoiding fruit in general for weight loss?
Thanks,
Andrew
Mark,
Two questions for you.
1. Do I have to keep a journal on your site to participate?
2. Is it ok if my goal involves my whole family? I realize it is hard to force my goals onto someone else but here’s the deal. I already follow a whole foods, low carb diet. My own goal would have to do with quitting a diet soda addiction. But I want to point my kids in the right direction too. As far as kids go they eat healthier than the average kid. They follow my eating at dinner but I have allowed them to stray during lunches for things such as chicken nuggets, flour tortillas and refried beans. They also tend to eat off kids menu if we go out and as you can imagine, that menu at any given restaurant is junk. So in order to move them more to healthy primal choices I have to have a goal for me to meal plan lunches and do more work to avoid convenience foods for them. I also want to make an exercise goal for them of at least 30-60 minutes a day.
Hi,
Just wondering what your thoughts are on soaking/sprouting grains to improve their nutritional value?
Thanks.
Mark,
Can there ever be too much of a good thing when it comes to healthy fat consumption? What is the cut off limit for fat during one day?
Thanks,
Ted
Mark,
I have a question regarding muscle building (one of my main challenge goals). In your post on building muscle, you recommended that a person should be consuming at least 1g of protein per pound of mass they weigh. As a primal college student, I find it hard getting enough protein in my meals while trying to save as much money as I can. Would you recommend using whey protein powders to add on to what I already eat in order to achieve the 1g/lb ratio?
Thanks,
Will
I am a Staff Sergeant in the U.S. Army. I am training for a post wide combatives tournament and have been training twice a day for the last 2 weeks (30-45 min in the morning and afternoon)I follow a crossfit program, and have been eating a primal diet for about a year and a half.(lots of veggies, meat/organs, fruit, and nuts) I have been increasing my protien and fat intake but still feel drained after 3 days of training. I usualy bounce back after the rest day. I am 6′4 225# and about 10% body fat. What are the protien, fat, and carb ratios I should be takeing in, and are there any specific foods you would suggest eating that might help with recovery, and up my energy levels for the tournament. I do plan of tapering the training of about 2 weeks out from the tournament.
I live on a farm in very rural Portugal, and while I don’t own any livestock, most of my neighbors do. I am an anomaly in the village – I speak poor Portuguese, grow strange organic vegetables, drive a Prius, sprint back and forth on the main road for no apparent reason and do burpees on the shed roof, and dress my dog up in cute clothing, sometimes as a cow – so there is not much I can do that the neighbors don’t think is strange.
So my question is, in two parts: First, do I have your permission, Mark, to dress up as a cave woman, grab a spear and chase my neighbor’s livestock, maybe a smaller type like a young goat or lamb, throw it over my shoulder and haul it back to my house for dinner, and record/submit this for your primal exercise and recipe video, combined? Second, and this is my real question, if I do have a freshly killed goat or lamb, is it better (more nutritious or tastier) to kill it and eat it soon after? I imagine Grok wouldn’t have waited around for it to drain in cold storage, but that’s what normally happens to meat you buy, right?
Mark, thanks for the great work! I am 30 years old and an athlete. I do Crossfit and powerlifting and am a big guy (6′3″ 250lbs). I am eating primal/paleo, and love it. Anyway, here is my question: I know dairy isn’t technically primal/paleo, but is it bad? While milk has so many good qualities, I can’t find a reason Grok wouldn’t drink it. Any ideas?
Thanks, Zac
I have to get up at 4:00 am to catch a bus at 5:00 am to be at work at 6:00 am. I’m not very motivated to eat until 7:00 or so and I can’t cook an egg at work, so I usually wind up with oatmeal. What would you recommend for a protein breakfast that’s portable? I hate shakes and bars.
Mark here’s my question – I have hyperthyroid and have been doing primal for a couple weeks, should I be limiting my carb intake even more because of this condition? i feel better but as they say “it ain’t happening fast enough?” Love the challenge
CW
Mark,
Both of my parents take statins (for high LDL cholesterol) and beta blockers (for high blood pressure. What’s more, their doctors have suggested that they eat a low-fat diet based primarily in grains. Aside from being a good example for them and living a primal lifestyle, how can I convince my parents to follow the “primal-prescription” of a meat and vegetable-based diet?
Hi Mark
I have MS (relapsing/remitting) and some of the info I have read says to cut wheat and dairy to improve the symptoms, which is why I have switched to primal eating (still a little bit of dairy in my diet, I struggle with no cheese!). Now the info I read didn’t say why, only that it helped, but I am assuming it is because so many people are intolerant. Have you looked into the correlation between grains/dairy and chronic illnesses and do you know of any good studies that have been done that I can read?
Obviously I’m trying to find out as much as I can to try and prevent any further damage!
Thanks
Mark,
I am trying to convince a friend of mine to eat a primal diet–one based on meat, fat and vegetables. However, he is concerned that eating a diet high in animal-protein is bad for the planet. How can I allay his fear that a primal diet is detrimental to the health of our planet?
I started the challenge on Monday after receiving your book last week. Due to a hectic schedule (and trying to get to bed at a PB time) I am only on chapter 5. Chapter 4 was great and really helped me learn my foods better.
You mention in the book how great walnuts are and how great olive oil is, but what about walnut oil? I have searched mda with not much success finding info on walnut oil. I purchased some in place of coconut oil to start my PB adventure and am loving it! I have used it in stir fry and dressings so far.
What is your official take on walnut oil?
Thanks,
Jeremy
Mark, I’m sure you walk the walk, and have your diet and exercise regimen locked in. However, even though you feel like you’re really satisfied with your health, do you find it useful to refocus periodically by recording diligently and looking for soft spots? That is, could someone who already feels like they are really on the right track benefit from the Primal Challenge?
My question: One of the things I have read in other widely-read health and fitness books as a reason for not eating too much fat is that “saturated fats reduce insulin sensitivity”.
Could you address whether you believe this is true or false and why?
Dear Mark,
Thanks for your website and for this challenge!
My question is:
I have found that I have been reducing carbs to almost none. I love vegetables, but I almost have gotten to the point where I feel like I don’t eat them as often due to the carbs. Will this have any long term effects??
(Just wondering because I’ve read that Tarlach and others eat basically all protein and fat, hardly any carbs at all??)
Thanks,
Hannah
A friend of mine lost an amazing amount of weight several years ago following Atkins…and put it back on slowly. When he was unable to lose it the second time around, he got checked out. Diabetes, thyroid problems, etc…on medication for all of these things. He believes that his thyroid medication will keep him from losing weight following a Primal/low-carb lifestyle. I told him it would free him from the need for those meds. Am I glorifying this too much, possibly putting him at risk, believing this approach to be a ‘cure-all’?
2nd part of our discussion: is it calories in vs. calories out, or is it the amount of insulin? It seems I’ve read posts on this site supporting 1 or the other, and some that seem to support them both jointly. Anyone?
Dear Mark,
My question revolves around the exercise portion of the PB. I have a hard time imagining that grok would ever plan a workout in advance. I feel that aside from the trip to a gym every now and again that exercise should be spontaneous. I have trouble exercising when I feel that it is forced. Do you have any tips on making all the wonderful grok activities more spontaneous?
Hi Mark,
I have a hard time with snacking. Most recommendations that I have heard about healthy on-the-go snacks tend to be “a handful of almonds” or “grab a piece of cheese”. These might be just fine for other people, but I am allergic to nuts and lactose intolerant. What can I do for healthy snacks? (sunflower seeds get old after a while)
Hey mark,
Question is:
IS A REGISTERED MASSAGE A WAIST OF MONEY? I’m sure Grok didn’t have a massage therapist and he did fine!
Hi Mark!
I love the outdoors, but sometimes the weather gets in the way – a blizzard, thunderstorm, extreme winds, etc. What are some activities that can be done indoors on your own or with just one other person? In other words, what did Grok do when there was a storm outside and not a whole lot else to do?
Hi Mark,
Great stuff. After reading about IF and the benefits of occasionally fasting post workout, it got me thinking about which workouts would be best to fast afterwards? In other words would the hormonal benefit be greater if I fasted after a workout of heavy deadlift or after a really draining metabolic workout like a game of ultimate or Crossfit met-con? It would seem to me the latter is more Grok like, although I feel really drained after the heavy lifts as well.
Hey Mark,
My question is in regards to Intermittent Fasting. Is it ok to IF while you are in weight loss mode, if you’re already cutting calories/carbs during the week and you IF once on the weekend are you putting your body at starvation mode? I always find that my results are better when I IF but I’m just wondering if IF is used more for people who are at maintenance already?
On another note I’ve started the 30 challenge with a flu
No appetite whatsoever so I’m just using this time to fast and rest. How long is ok to fast when you are sick?
I would love another book to share amongst my family, I think I’m slowly convincing them, they can’t help but notice the 35kgs I’ve lost
Cheers, Dollface
Hello Mark!
I like a lot of formerly overweight individuals have bad knees. They snap crackle and pop all day long. It doesn’t matter if I’m walking up a flight of stairs, getting up off the sofa, or sometimes just walking on a level surface they crack. I.F. and lower carb diets help out a lot.
My questions to you is:
For us formerly overweight people who have a bad joint or two, is there any specific food, supplement, or rehabilitation process you would recommend.
Hello Mark!
I like a lot of formerly overweight individuals have bad knees. They snap crackle and pop all day long. It doesn’t matter if I’m walking up a flight of stairs, getting up off the sofa, or sometimes just walking on a level surface they crack. I.F. and lower carb diets help out a lot.
My questions to you is:
For us formerly overweight people who have a bad joint or two, is there any specific food, supplement, or rehabilitation process you would recommend?
Hello Mark,
Is it possible to follow the Primal Blueprint on a Vegan diet with alternate sources of protein? One of the cornerstones of the Primal Blueprint is avoiding poisons and it would seem to me that a great deal of the environmental and toxic concerns of the day are caused in part by our demand for meat. In New York Times columnist Mark Bittman’s article “Rethinking the Meat-Guzzler” he points out that “livestock production generates nearly a fifth of the world’s greenhouse gases — more than transportation.”
I know questions like these are easily dismissed – let’s face it, nobody likes a party-pooper. But I assure you my question isn’t about pointing fingers at anyone’s eating habits, but more about finding a way to reconnect to our genetic birthright and still take responsibility for our actions while doing so.
is the consumption of meat the only way to live according to our Primal Blueprint?
Thanks – love the information in your blog, keep it up!
Hi, Mark.
The Primal Blueprint seems to suggest that we can get all the nutrients we need from the food we eat–after all, Grok didn’t have access to supplements. Why are they sold on this site?
Mark,
I’ve been following the PB for about 6 months now, but stagnated a bit recently. I would have considered myself a fit person before PB, but had excess weight that just wouldn’t come off. I didn’t feel overweight, but my performance in workouts had plateaued. Now, it seems that after leaning out about 25lbs I just can’t lean any further. I fluctuate a few pounds here and there, but no noticeable difference in leanness. My performance in the gym falls if I cut out many more carbs (I try to stay below 50, but go to 50-75 some days) and I’ve even tried strict PB/Zone regiments. Question is, on the PB how do we get completely leaned out? Is the abundance of fat keeping a little extra on, is it the carbs or just something else in the system?
Thanks,
Steven
Mark,
One of the things I’ve been curious about when it comes to eating Primal is your take on carb “substitutes”. Things like primal pizza made with flax and almond meal, primal cookies, primal ice cream made with coconut milk, etc. seem to perpetuate our dependence on carbohydrates. In my experience, I find that eating things that almost fulfill your craving (but not quite) tends to make me crave the real thing even more. Conversely, removing them completely eventually kills the craving for the most part. Are these viable food products, or just another thing to consume “in moderation”.
Mark,
What is your take on studies that show that eating protein (meat) has been shown to raise insulin levels as much as some carbs? Is this the result of poor and uncontrolled studies or is there some backing to this? How do they explain the great results we are gettig with the methods you describe while seeming to discredit a core principal found in the primal lifestyle?
Thanks!
Hey Mark, I love your website. I am living a primal lifestyle now, intermittent fasting, and love a great workout. I am wondering how you would handle this problem. For years I have been pushing the 6 small meal concept with high protein, complex carbs and good fats. How would you tell your clients about this new way without it seeming ot be a new fad. I have told select clients and I am worried that it would seem trendy ( that is not my way at all) to get everyone excied about a new way to eat.Suggestions??
Hello Mark:
There seem to be several current books and articles regarding the importance of endotheliel function regarding cardiac health. Moreover, there have been several apparently well= designed studies, showing that endotheliel function declines especially after eating a meal comprised of saturated fats. This seems very ‘un-primal’. Do you have any thoughts on this?
Regards.
Hi Mark,
Just curious what your thoughts are regarding intuitively listening to your body when it comes to movement, nutrition and emotions and how you go about increasing your level of ‘awareness’?
Thanks,
I’ve lost 15 lbs in 2 months on the PB (32 year old male, 193 lbs, 5’11) and have incorporated HIIT over the last few weeks with more frequency. What would you recommend is the best balance between HIIT sessions vs low level cardio (55-70% heart rate for 35-45 min)? I love the way I feel after HIIT but I also enjoy the endurance I’m gaining from the power walks I do. Thoughts?
I’ve read many articles about the negative effects of a prolonged low carb diet (glycogen depletion; Lower metabolism, lost of muscle mass). What is your take on incorporating a day of high-carb food to replenish the levels every 4-5 days? Known also as carb cycling.
Wow I didn’t have time to read all of the questions so I hope this one isn’t a duplicate. Do you think “calories count”? I have lost over 80 pounds and have 40-50 more to lose. Just can’t seem to lose any while just eating primitive. When I try IF then I eat too much to make up for it! So again I ask:
Do you think “calories count”?
Thanks!
Is it possible to over-stress your body enough with heavy weights to stall weight-loss or trigger weight gain. I tend to be very sensitive to stress and I know when I started running this fall (I weighed roughly 170 at the time and am 5′7″) it stressed my body to this point and I gained weight. I seem to feel something similar going on now that I’ve increased the weight and decreased the reps in my lifting. I’ve gained a few lbs. since cutting grains July 15 and since reducing my fruit. Could this be muscle or could I be over-stressing my body too much and causing it to retain fat? Should I be doing higher rep bodyweight work to burn fat instead?
I know that you and others that endorse the Paleo-lifestyle are against extended aerobic training (running, etc.) because it is catabolic. The example often used is the marathoner, but isn’t it possible that it is not the aerobic work that is catabolic, but the extended training volume of lactate threshold, aerobic and anaerobic glycolysis training that is the culprit?
The reason I mention this is because when I was a collegiate middle distance and cross country runner I would run all my mileage easy aerobic with 2-3 days of strides and lift twice a week. I would come into the season really strong but as the season continued and I got more “race fit” (lots of lactate threshold & glycolytic training) I got weaker physically and sick.
If one focused on 97% aerobic (< 75% VO2 Max) and 3% alactic training, would the benefits possibly be just as good?
Hi Mark
Thanks for the challenge.
Whan I have to work early, I usually have a whey protien smoothy with 1 Tbs each of Flax and Chia seeds, some instant coffee, 1 banana, and since I started the PB challenge I have cut out the teaspoon of honey. Blended w ice and water. about 300cals
For those of us that do shakes/smooties for convenience would it be beneficial to add a good fat, or in my case more than the about 8gm from the flax and chia, and the 2gm from whey? If so, what would you suggest?
Mark,
I am an avid mountain climber and many people in the mountaineering community (including guide services) have said that you need more carbs at higher altitudes (i.e. 12,000′ or higher) because due to the decreased oxygen levels, your body burns carbs much easier than fat. Do you think there is any truth to this, and what suggestions would you have for staying as primal as possible while climbing at high altitudes?
Hi Mark,
Many people I’ve meet seem to consider a food having flavor or tasty if it is savory(salty). Often same people don’t notice how high their salt intake is. I’ve read salt can affect other mineral(s) absorbtion/deposition as well as hypertension/stress(not good for weightloss). What is your position on how salt does or doesn’t fit in the diet/Primal? Why? Importance, lack thereof,effects on us and our goals.
I know Cordain says no, but is included in some people’s “paleo/primal/etc” recipes. extra: Could our some of our ancestors used a spritz of sea water in cooking?
Thanks.
Dav
Dear Mark,
My goal this month is to gain 5lbs of muscle whilst still slowly dropping body fat.Is this possible with the Primal Blueprint, or indeed any way of eating. Have you seen this being done before, or done it yourself. As I have made it my goal, I would like to know that it has been done before, if not, I’d like to be the first!
Regards,
-Kane
Dear Mark,
I’ve been gradually aligning my physical training over the past few months to be more primal. As a result, my chronic aches and pains (probably due to “overuse”) have disappeared. However, since I’ve been lifting heavier and sprinting, my acute injury rate (usually muscle strains) has increased. Is this to be expected? How can I be more primal without hurting myself?
Thanks,
Ed, age 51
Mark-
My question is this: When do I know I’m at my “Primal Weight”?
A bit of background: 43 y.o. male, 5′8″, about 1 hour of activity a day (intervals, tennis, weights, physical labor for my job).
About 2 years ago I dropped about 20 pounds (210 to 190, it took about 10 weeks). 2 months ago I found your website and have dropped another 10 pounds, to 180, eating about 130 g of carbs a day.
I weighed 165 in high school, and I think that would be too low for me, as I’ve put on a fair amount of muscle since then.
I feel great, but still have a little baggage around the waist and love handles. The only six-pack I can see is in my fridge (for special occasions!). (Are love handles primal?)
Thanks for a super site!
Rob
Mark,
Due to human ingenuity we seem to adapt nature to suit us. Agriculture for instance make is easier to feed larger and larger settled populations.
With the growing pressures of population growth and feeding said populations. Do you think long term primal eating could reduce future offspring viability due to adaptations or lacking adaptations for a grain based diet? Like a very long term Darwin Award?
Not mean as a troll, just thinking too much perhaps.
Dav
Hi, Mark
I see a lot on your site about food and fitness, but not so much about #9 – avoid stupid mistakes thru vigilance and risk management.
What are your most useful tips for avoiding stupid mistakes?
I’m really pleased with these daily motivations, both in the regular website offerings & newsletter and through the challenges; chances to win free stuff doesn’t hurt, either!
Anyway, this is my question:
I’m a nursing mother, and I want to know how to moderate my eating habits so that I can remain primal while also ensuring that I’m giving my son what he needs.
I have noticed that since I stopped eating bread, rice, and cereal (as well as 95% of the rest of the stuff that’s on the non-primal list), I seem to have dropped in milk production.
It may just be that my body is adjusting to the fact that my son is getting older and getting a little more of his nutrients from fruits and vegetables, but I have noticed a decided lower output (I use a pump to extract milk) in the month since I went primal. I’m not counting calories since I’m trying to get away from that mindset but am eating at regular intervals and always eat something nutritionally satisfying when I’m hungry, but I don’t know if I’m taking in enough.
Thanks!
peggy
http://www.mother-food.com/
This author suggests that grains are particularly supportive of lactation.
Put a prize on the line and look at the Primal feeding frenzy!!!:)
Q. What is the best way to stay truly Primal when everyone else in the house is eating Pillsbury??
Grok continue to be On!!
Hi Mark,
The Primal Blueprint makes sense to me,and I am using this challenge as a means to live it to the max. However I have an information clash – Fitness Spotlight recently did an article titled “Are Low Carb Diets Over-rated for Health and Longevity? The Kitavan and Okinawa Diets.” The key out-take was fructose sugar is the key to insulin resistance rather than %s (high and low) of carb intake. How does this sit with your carbohydrate curve? Just getting a bit confused here.
Cold turkey or ease into it? I suspect I know the answer already (at least for me), but as the primal lifestyle is a pretty radical switch for many of us “average” eat-a-bag-of-chips-in-front-of-the-TV overweight and out of shape Americans, do you find that, in general, there’s better success among those who just jump into it full-bore, or among those who gradually switch their habits?
I have gout and going primal or following a similar style diet has always been a challenge for me. Do have any advice or can provide any scientific insight into this scenario? It is strange as sometimes I can stick with primal lifestyle and not have any problems and then get an attack out of nowhere.
Mark,
I’ve heard that it takes about 21 days to make/break a habit. But, how long does it take to reprogram your genes and start seeing results?
How do you quantify the 80-20 principle when eating during the week? It seems that my husband and I are doing great being primal, but I have also heard us say “this is part of my 20%” A LOT!! Any advice?
Hi Mark.
My question is, how do “scientists” measure calories? I bet I won’t be impressed…
Thanks,
Matt
More specifically to my above question-is it one meal a week? one snack a day? one snack a week? For example, we hadn’t really had anything other than good primal foods for a couple of days then ate 2 pieces of pizza each with family one night. Is that our 20% for the week or do we have any wiggle room for the rest of the week? My goal for the challenge is to lose a large majority of my baby weight and my husband’s is to lose about 10 pounds.
thanks!
Mark, I do have one question. If Grok didn’t have supplements, why are you giving away so many when all people, even active ones, need are possibly a multivitamin and fish oil?
My second would be, why are you selling “Responsibly slim” when just eating primal foods will slim down anyone?
You know I’m a long-time follower, but those two things have vexed me for some time.
I have a really hard time getting through the switchover from carb-burning to fat-burning. I’m exhausted all the time and taking untimely naps. What tips do you have to help me get through this period without caving in and eating carbs for energy?
Mark,
I’m a Type I diabetic. How would you modify the Primal Blueprint to fit my needs?
Is the primal diet safe and appropriate for children? Any tips for that transition?
Mark,
I’ve recently started band camp, and while I drink plenty of water and try to pack healthy lunches, whenever I get hungry I automatically for the not so good snacks. I’ve experimented with making my own Primal snacks, but those aren’t really working out for me. Do you happen to know of any other good snack ideas or recipies I could use? Any suggestions that you have would be really appreciated.
Mark,
With my hectic schedule at work (I’m a dental asst) sometimes I am unable to eat breakfast and or lunch. There have been days when I have been unable to maybe eat 3 bites of cantaloupe and I find myself starving! I know this would be a good time to implement the intermittent fasting but when I go that long without eating my body is hating me. What do you suggest I do to overcome my body screaming at me to feed it?
Hey Mark!
Previous vegetarian here… now turned primal (for a total of 3 weeks!) I am enjoying eating meat, and high fat foods, but I’ve come across a few issues. I’ve tried doing more strict paleo to break my sugar addiction, but although i love the way I feel, ive still been falling back into the old cravings (maybe a combination of emotion and hormonal issues?)
I find myself eating more dark chocolate, hot chocolate (unsweetened cocoa and stevia) and sneaking more almond butter (which has high carbohydrates?) or full cream ice cream more than normal. If i’ve eaten a high fat saturated diet the entire day and I am still allowing for some simple sugars, am I creating a worse situation for myself? Any suggestions on how to wean into eating primal gradually without constantly being let down and feeling like a failure?
Thanks…
Noelle
Mark, do you believe that our diet is designed to change with the seasons? For example, are we designed to eat more fruits and vegetables in the late spring, summer, and fall, then a diet higher in meats, fish, nuts, and winter type crops in the winter and early spring? Along the same lines, do you think fasting is best when done seasonally? In my estimation, our ancestors were probably far more likely to go without food in the winter months, thus it stands to reason that the winter months are a better time to implement intermittent fasting.
What if I am a vegetarian? Can I still go Primal if I’m Vegetarian?
Okay Mark here’s myu question:
What are YOU doing for the thirty day challenge??
Dear Mark,
I hear a lot about training at various heart rates for the best effective results (90%, 70%, 50%). Seriously, what does all that mean?
And on a related note, I have tried to primalize my workouts. It would seem that if Grok was running from a predator, he would not be very concerned about his heart rate and would just push as hard as possible for as long as necessary. If I am trying to emulate this model, am I trying to do too much? Is there any chance I am going to damage my heart?
Hi Mark,
Love your blog. My question has to do with hygiene. One of my goals for the challenge is to reduce toxins going in to my body as well as external. (I’ve stopped using the local pool due to all the chlorine. When I looked at anti-perspirants I see 19% aluminum. I tried just a normal deodorant without the aluminum but found it did’t last very long. I’m now using a salt crystal which I find is working really well. My question is, being that GROK wouldn’t have worried about hygiene, what you suggest as a primal way to appease my co-workers.
Thanks for all you do,
Gord
Forgot to add : Are there any known side effect from the salt crystals?
I’m the healthy person (the meat) between the white bread of two generations. My mother is a diabetic who still won’t let go of cookies and a carb-addicted teenage son. How do I get my son to go primal without traumatizing him by insisting he go cold turkey or ruining his social life?
the question: what would be the best way to consume carbs – separately in a single meal or including them in all meals one eats throughout a day?
Are the primal guidelines revised for young children and if so how?
There is no fresh produce in the Midwest for half the year so should we go frozen or buy from the coasts and abroad during the winter.
Hi Mark! How would you recommend a family with five young children (ages 7-12) go Primal? We avoid all the obvious sugary cereals, etc, and eat veggies/fruit, and lean meats. But I hesitate to reduce the amount of 100% whole grain bread (no hfcs) and brown rice, etc. Or should I be giving those carb items to the kids for proper growth, while my husband and I skip them, and we all eat the protein, fats, veggies, etc? Thanks!
Thank you for the challenge, Mark.
You say that the ’sweet spot’ for weight loss is 50-100g carbs per day. I’ve been following a mostly-paleo low carb way of life for a long time and know that the more I lose, the more my body seems to want to plateau and hold on to its current level of fat. Therefore, I am actually needing to be MORE restrictive with carbs as time goes on and I try to shed the rest of my weight (lost 32 lbs, have another 15-20 to go). So, if I go over 30-35g effective carbs per day, I often see weight GAIN or at minimum stall.
This is frustrating – I can gain weight by having a half-apple in addition to my normal dairy- and veggie-based carb allotment…
So my question is : why do you say 50-100 is the sweet spot, and how would you explain what is happening to someone like me? (38 y-o female, 5′2″, 148 lbs)
Thanks!!
Hi Mark,
I have started following Primal lifestyle recently..my Training routine is set..heavy lifting 2-3 times a day, sprint on sunday morning and daily 1 hour walk. My concern is with my diet, I am generally travelling and some time have to stay in hotel with only access to microwave so cooking is out of question, I still try to eat salads using frozen meats , lots of nuts but its not optimal, any suggestion on how to stay primal when on move.
I’ve been gradually adopting PB principles over the last two years, and couldn’t be happier with the changes in my own health. I have been less successful in bringing my family along. Teenage boys eat SO MUCH! They are generally willing to eat the good food I prepare, but if I don’t put it in front of them, they resort to, well, anything! Any suggestions on how to “indoctrinate” them, for lack of a better word?
What psychological techniques do you suggest for remaining on course in the primal blue print? It can be very easy to slip into temptation, especially if you work in an office with frequent offers of long lunches, and long work days that can take away your time to get to the gym.
I have tried punishment, i.e. 100 burpees for eating KFC.
Rewarding, make 2 weeks of clean eating and intense workouts 10 times and take a trip to the snow. My current one is that I don’t get to go on my holiday to Vietnam unless I reach 90kg.
What would you suggest?
Andrew
Melbourne, Australia
In the next 30 days what is the best way to lose belly fat?
Hi Mark,
I have several questions:
1) Loren Cordain’s Paleo Diet recommends getting 22-40% of your daily calories from carbohydrates, 19-35% from protein, and 28-47% from fat. Do you agree with those ranges (if not, why?)
2) What differentiates the Primal Blueprint from the Paleo Diet or Neanderthin?
3) What do you think of brewers’ yeast?
4) I have a 13-month-old daughter – she eats primarily table foods but she still nurses at night. Are there any special considerations for nursing moms when it comes to the Primal Blueprint?
Mark,
I am a nursing mother, and have been reading a very interesting book recently, called “Mother Food: Foods and herbs that promote milk production and a mother’s health” by Hillary Jacobson. In it, she claims that women in many traditional societies use grains, legumes, and grain-water (water used to cook grains) specifically to support lactation. Additionally, she also says that many traditional societies either soak or ferment grains and legumes to “deactivate enzyme inhibitors and break down phytic acids, so that the foods become optimally digestible.” Have you ever come across anything in your research that might support the use of grains as a galatagogue? If grains and legumes are processed in this way, do they invoke the same responses? How might the Primal diet be applied to the needs of a nursing mother?
Thanks!
Hi Mark, I’m enjoying your website and challenge.
I’m a complete beginner at this, I read about you in my cycling newsletter (the Rivendell folks), found your website and have ordered your book, but it’s not here yet.
I had a good day 1, but was not so good on day 2 and early day 3 of the challenge. Some stress led to a few beers, and also a couple meals that left me feeling yucky later.
I teach h.s. and I’m pretty good at giving students second chances when things don’t go so well the first time, but often harder on myself.
I know it’s just the old “hang in there when the going gets tough” sort of thing, but any thoughts on how an individual can be a little gentler with their expectations for themselves, and get back into it after a non-primal meal, ice cream binge, beer, or whatever.
Mark,
It’s been almost two weeks since I cut grains out of my diet and nearly eliminated all processed foods. Towards the end of week 1 I noticed a slight drop in energy levels. Actually it was more like a mellowing effect but I just didn’t seem to have the same pop. Towards the end of the second week I seem to be getting back some of that energy. Can you explain what is happening? Are there any pitfalls to watch out for in the first week of life without processed sweets, pasta, or bread?
Thanks!
Ken
Mark,
If someone is trying to lose body fat, would you recommend eating a diet that consists of protein and carbohydrates, which would be low in overall calories? Or would you recommend eating a diet high in fat and protein and low in carbohydrates, but have the calories in be similar to calories out? Losing weight vs. losing body fat? Insulin?
good question! I’d love to know this too… it’s easy to eat too much fat through nuts, etc. and reach a calorie intake that you would normally reach with the non-primal diet. I haven’t seen a composition change in my body yet – BUT, I have not been in a calorie deficit yet…
Mark,
What would be the best way to transition to eating purely Primal Blueprint if someone is coming from a histoy of eating a high carbohydrate type diet?
I’m sure in the beginning the craving for grains and processed sugars would be tough, would weaning off of the former diet with let’s say having one meal a day Primal Blueprint for a few weeks, then 2 meals a day after a few weeks, etc.. be the way to go. Or are the substitues (Almond flour products as opposed to white flour products) so rich in flavour that they would actually be preferred to someome new to the diet?
My question is pretty straightforward. I want to know how to determine how many calories I should eat in a day. I know it should be intuitive and I should just eat when I am hungry etc., but are there any physiological signs I should look for with respect to ingesting enough calories. I have read things such as you are full when you are more thirsty than hungry and to stop eating when you feel the first belch coming up. Any thoughts would be appreciated.
BTW the blog is great I love everyone’s enthusiasm for the PB and all the research and hard work you put into the articles you write. Thanks
Can one overindulge in the primal concept so heavily that it will deteriorate instead of promote health, or is this truly the exception to balance and moderation?
I have done well on changing my dietary habits and have lost quite a bit of weight and overall have been feeling pretty good… the one bad habit I haven’t had success changing is smoking…
my question is: are there supplements or suggestions that will help reprogram the brain so I can be successful in my desire to quit smoking?
I realize that I can’t get totally on board the program until I lose the smokes, unfortunately I haven’t been able to do that yet, but it one of my goals for this month!!!
Regarding (re)programming our minds, what are your thoughts about using subliminal mind tapes/cd’s to influence our subconscious minds into aiding in thinking in a positive PB state?
Dear Mark,
Thanks for your challenge! I have been eating mostly primal for eight years now. Initially I lost 140 lbs but as time has gone on it has slowly creeped up a bit. I don’t believe the Dr. is right telling me its because I am over 40, so when you presented the challenge, I decided to look at my carb intake. I ate around 50-75 carbs a day eating veggies, berries, nuts and seeds. What I am doing for the challenge, (actually I started one week ahead) is cutting back on those things and eating only a few seeds on my salads and low and behold weight loss is happening! (About 20 grams of carbs a day from veggies) Here is my question: Is that carb intake too low to continue for a long period of time? My body seems to react well to a low amount of carbs, but I don’t want to eat too little. I know everyone is different, but let me know what your opinion is on this please.
Thanks!
Is the very point of your existence to ensure “maximum survival?” Or Is the objective of health, fitness and longetivity a means greater end?
Contest aside, I would like your thought sometime. As much as I love the concepts you’ve put fourth, I can’t help but ask “for what purpose?”
So I have been eating a variety of nuts. 32 years old, 187 tall, very fit at 95 kg, (no sixpack, but a solid build and a fourpack),
No rice, no pasta, no potatoes, no grains 8even cut the oatmeal), but yes to fruit and veggies.
The occasional cheat.
Now the question is, is there an upper limit for nut consumption?
I limited my daily nuts to 100 grams (brazil, almonds, cashew, etc), and feel it is too little. This is a test, as I usually just measure with my eye, and wanted to know what would be a suitable number in grams…
Any recommendation?
How does the Primal Blueprint/the primal way of life in general affect your sexual life? You’re obviously married and have been doing the primal thing for a while as well, so can you make any positive comments towards how becoming primal might improve this area of a person’s life?
Thanks, Isaac
When I try to explain my diet to people, they immediately say “Oh, you are doing Atkins.” Well, no, but it can seem similar a bit. And then I get criticized for all the faults with Atkins. People tell me that Atkins is bad for the liver, that you end up getting fatter if you ever go off of it than you were to start with, and other general “that’s BAD for you” claims. Are they just wrong? I read your chart comparing the PB with other diets, but I was wondering if you could go into more detail about the possible negatives to low-carb diets?
What would you say to doctor’s recommendations to have large amounts of grains in one’s diet for the purpose of getting enough fiber moving through your system?
Dear Mark,
Say what you want about carbs, but they’re CHEAP! I can get a 20 lb. bag of rice for about the same cost as 1 lb. of steak.
For those of us on a tight budget, is there an inexpensive way to go Primal?
Dear Mark,
I’m currently having a hard time following the Primal Blueprint, as I am preparing for a fitness model competition. I have to constantly watch what I eat (foods are primal though) and I have to do way more exercise than you recommend.
Do you have any advice for us who want to get super lean and still be Primal? What would be a perfect compromise?
Hi Mark,
A couple of foods I am wondering about, carrots, radishes, green string beans.
I also make pickled asparagus, cauliflower and peppers is that ok with the vinager, salt, red peppers, garlic and dill.
Thanks I really enjoying the diet and trying really hard, as soon as my daughter leaves for college I am cleaning out the kitchen it will be totally primal.
I have been keeping track of protein, carbs, and fats to see what proportions I end up with following the primal way of eating. The fat is usually around 50-55%. I am not fat-phobic at all, but I am wondering if that is an expected range on this way of eating?
Hello Mark,
I’ve been wondering this for a while – are there any posts in particular you recommend for convincing people that calories != weight gain/loss?
One of my goals is to get more and better sleep. I order to do this I’ve been taking 1 500mg chewable melatonin before bed. I does seem to help me get better sleep. I’ve heard that is perfectly harmless and even an antioxidant. Are there any potential drawbacks to using melatonin longterm?
In order…
It does…
woops!
True or false: Milk, it does a body good.
My kids (2 & 4) love milk. Should they be drinking so much? I give them organic whole milk. My wife thinks we should use skim. (Fat is good, right?) What do you recommend for children?
I think this is an interesting inquiry Mark, let’s see what you think. There are several constituents of armed forces around the world attempting to live out the PB beside “junkers.” During this time expressed pressure during training can cause a soldier to revert to their previous, and perhaps more unhealthy eating lifestyle.
My Question… is it entirely possibly that the PB provides superior / refined results that are quantifiable; and how could any results be measured beyond logical competition.
P.S. Please inscribe “To immortal0ver¢r” when autographing my copy.
How do we ensure that we are obtaining enough dietary calcium without consuming dairy? Im a former skim-milk-and-yogurt-lover, but my father has problems with bone density. So to my family, it seems almost blasphemy to suggest dairy elimination. Are there particular vegetables to eat to obtain calcium? And it must be absorbed with vitamin D or magnesium?
Hi Mark and Crew!
I just read through the questions others have asked and the one I really want to know about is how much fruit? I am a sugar JUNKY and have gone primal as of Monday this week. I am very, very proud of myself because it’s a challenge living in the land of meat and potatoes (MN). I have been eating berries and some peaches – this curbs my sugar jitters, but I’m noticing NO loss on the scale. None – and of course in my mind I should have lost at least 5 pounds this week! Is it possible that even though I am eating primal I’m still just eating way too much? Are the fruits holding me back from my goal of weight loss?
Also, I have incorporated sprints into my workouts. I KB, lift weights, jog (no more than 4 mi) and now sprint. I notice after sprinting my knee feels funny – I wouldn’t call it pain exactly – it’s more like it needs a good stretch on the front and back of the knee. I haven’t had this issue before so I am attributing it to the sprinting (which I love by the way). Any advice on keeping the knees healthy?
Thank you so much for your time.
Mark, What about fasting? do you perscribe to the notion that intermediate fasting a good idea, between meals and excerise program.
Hi Mark, I’ve been following your website pretty much everyday for the last month.
I’m a big fan of Cordain’s work and digest almost everything he puts out. I’m interested in your book, even if I don’t win your book, what can I gain from your book that may add to my Primal/Paleo routine. How does it differ, what do you go over etc.
Consider my question an infomercial for your book as compared to what else is out there.
Great work and keep it up.
Hi, I have been following the Paleo diet for 5 day’s now and feel so much healthier and overall lighter. My questions is what is the difference in the Paleo Diet and Primal Blueprint?
Thank you,
Leigh Ann
Hi Mark,
I’ve started growing my PB lifestyle about 9 months ago. 90%+ of the food and fitness behaviours are in place. At this stage of my development, the psychological part of PB is where my focus goes.
That there is one aspect where I’d like your advice: it’s what you could call “PB and the Power of Now”. Allow me to explain.
One of the essential differences between human beings and animal is the ability to dissociate (ie: the ability to see their life like a movie, and from a distance). For example, dissociation is what makes it possible to project oneself into the future or in the past.
Seems to me that Grok was a lot more associated, a lot more “in the moment” than us modern urbanites. To check it, you just need to refer to the way of processing of tribes, early generation native Americans etc…
Practically, I’ve been taking myself through periods of the day where I make the conscious effort of “staying within” or “in the Now”. As new-agey as it sounds, my stress levels and ability to connect with others and the world around has significantly improved as a result.
What’s your take on this? It may appear a bit like lateral thinking initially but, if we may consider taking up hunting in order to live like Grok, shouldn’t we also put ourselves in his shoes and think the way he did?
Here’s a question. I’m lean and trim now, but have that last stubborn 2-3 lbs of fat that covers my abs. What’s the best way to get rid of it, (the fat that is, not the abs!). I’m already pretty much 100% primal, but at 49 is it too late to define those abs?
I’m in my 40’s and sport 6 pack abs.
I’ve asked Mark below whether this is optimum for health but personally I’ve found gymnastic type moves, such as planks, levers and planches, pull everything in right down to the lower groin.
I even avoided hernia surgery by performing high bar levers to stengthen right down “below”.
I used to do gymnastics so have an advantage but build up over time, include some vacumns and the abs will come.
Bodyfat <=10% normally displays the abs.
As you’re someone who sports six-pack abs., how important do you think bodyfat levels are for health and longevity etc. within a primal / paleo context.
If your abs. show ~10% bodyfat is there a benefit? Would Grok be ripped or would he have been better off with a 20-25% bodyfat as outlined by Peter (Hyperlipid) for times when food was sparse?
Although all the proponents of sleeping in pitch darkness (a la “Lights Out”) for benefits to recovery in accordance to our circadian rhythms, it seems that they usually always think that Grok had access to a dark cave to make his abode. They don’t, however, mention the effects of moonlight nor morning light, and the effects that may have on recovery. Afterall, Grok probably did sleep out in the open most of the time, and thus, these things should not be discounted as far as healthy sleeping habits go. What are your thoughts on this?
Two questions:
1. What do you think about eating once a day?
2. How did you get the idea for this contest?
/Fanny
I have celiac disease. Do you think that Primal Blueprint will help the villi in my intestines heal faster than what a basic gluten free diet would???
Thank you!
Crimson
Mark,
How would you suggest helping small children (who are very picky) transition to the primal diet with their parents?
Hi I have a question in regards to reintroducing meats to my diet. I have been on a raw diet and my diet consists of 80% fruits 10% vegetables and 10% nuts. Initially I lost weight but have plateud since and I cant seem to get this stubborn weight off. Do you think eating meat can be my solution?
Hey mark, I’ve adapted to the PB lifestyle over the course of the last 8 months and love all the gains i have gotten so far, and this challenge is such a great reason to push myself even harder in the heat of summer! my question is not to do so much with the challenge itself, but with every one working so hard for their own personal goals, i have to wonder about AFTER the challenge, the transition towards being a modern day grok is one thing, but maintaining it could take just as much work, i was wondering what you had planned for after the challenge for MDA!
Hey Mark!
First off, thanks for your site. I eased into the PB lifestyle about 3 weeks ago & have been totally primal for about 10 days now. Feelin’ great!
My question for you is this: I’m an herbalist and I gather a lot of wild stuff, some it for medicine and some for eating. How do you feel about wild plant foods, especially seeds with a high protein content? I’m assuming green things like dandelion leaves/roots, chickweed, lambs quarters leaves, sea weeds, purslane (with its high omega 3’s content) are all fine. And, of course, any type of wild animal food is excellent.
Thanks & I’m really enjoying the challenge!
I read a study once noting that fruitflies had an insulin response to just the smell of yeast. I read another study finding that the small intestines can sense ’sweet’ and this somehow triggers the insulin response as well. Do you think these studies have implications for the primal diet choices we make (such as use of artificial sweeteners)? Could this explain why I get hungry when I drive by the bread factory? And, why do nutritionists continue to act as though the body can actually count calories, when it seems more like the body responds with insulin simply to how food smells and tastes?
MARK
IS THERE ANYTHING TO USE OR EAT TO KILL THE TASTE OF WANTING SUGAR?
After battling through adhering to the PB lifestyle you’ll find your cravings lessening.
I find that I don’t even crave “junk” and even if I have to eat anything mildly “bad” (business lunches, family get togethers) I feel rough afterwards so tend to avoid it.
Honestly, after some time all you’ll crave is a rare steak
Mark,
We all know to avoid added sugars and salt, but how do we classify other herbs and spices? What are allowed and encouraged versus what should we avoid?
Hey Mark… You’re doing a great job man.. You really have changed my life for the better, you Black Swan (check out Taleb’s definition and you’d know am right…He’s one and so is your good friend Art)Here’s my question or rather a request. What is your take on (ultra soft) mattresses and pillows? Do they contribute to our well- being? or do they cause any harm? And are seedless varieties of fruits (seedless grapes, for example)good?
Dear Mark,
I love reading your blog. I want to try the Primal Diet but I love sandwiches. They are so quick and easy but I was wondering is it okay to eat ezekiel bread? If not, do you have any suggestions for great lunch ideas? I can easily go Primal for breakfast and dinner but lunch always seems to be more difficult. I would really appreciate your help.
I am having a difficult time with Primal eating..hey, I’m being as tranparant as possible…
If I were to cut out sugar/dairy or grains, is there one more necessary to cut out.
I imagine sugar is first, but what would come second?
Many thanks!
I know this isn’t a question, but I have to answer… cut the sugar first! Processed table sugar is one of the worse things you can put in your body. Possibly even worse than tobacco. Cut out all sugar and artificial sweeteners. As a substitute, use Stevia. You can order it online for $6-$7 a bottle and it lasts a long time. 5-6 drops in your glass of tea is all it takes. You can use powdered stevia for some recipes too. I make my own almond butter, and use some powdered Stevia to add a little sweetness to it.
I am not sure where to leave a comment about the video you posted today, but I guess here?
Anyways, I thought I would add my two cents about videos: They need to be short and with descriptive chapter titles or something. Because I don’t always have time to watch the whole thing. That’s why reading is easier b/c you can “skim” through at your own pace.
Dave RN, thank you for your response!
I really liked the video Q/A! Maybe it is something you could do a couple of times a month. Thanks Mark
IT WAS SO REWARDING LISTENING TO THE “NEW VIDEO COMMENT”. WEIGHT LOSS IS VERY DIFFICULT AND A CONSTANT CHALLENGE TO KEEP IT AT A DESIRED LEVEL.
COULD YOU COMMENT ON “COLORIE SHIFTING” IF YOU ARE FAMILIAR WITH THIS TOPIC. THIS SEEMS TO HELP LOTS OF PEOPLE TO LOSE THE WEIGHT.
THANK YOU IN ADVANCE.
ILONA
Hello Mark,
I am a college student, and you know, money is tight at the moment. Oatmeal is cheap; rice even cheaper. Those have been the staples of my diet for as long as I can remember, but I am committed to give them up for a better lifestyle. Do you have any suggestions on going Primal on a budget?
Focus on high-calorie animal foods – meat, eggs, and (gasp!) full-fat dairy, if you are lactose tolerant – and low-carb, high-nutrient plant foods, like berries and green veggies. Grass-fed meat/eggs/dairy is prohibitively expensive, and even good, fatty grain-fed meat will cost you more, per pound, than rice and oatmeal and the like. Organic plants are also probably going to be too expensive. Conventional (what a misleading term!) produce and grain-fed animal foods are not strictly primal, but they are much closer than rice and oatmeal.
Thank you for your answer. Without grains, my caloric intake is drastically reduced so I need to find ways to compensate. What about non-organic eggs? Are they fine? I’ve been eating about 5 organic eggs day, but that will have to end someday. You say full-fat dairy is fine so I assume butter is too?
bored
I am a new subscriber to your daily apple. I am very intrigued about your approach to health and fitness. My questions pertains to pizza. My husband is a crazy fanatic when it comes to pizza. I have been making the crust from non-enriched flour. It is great. however, I understand that flour is not good for you. How can i make pizza dough from almond meal? I am able to purchase this from Trader Joe’s.
I’ve been trying to go quasi-primal for @6 months and have had very good results. A challenging situation that I’ve experienced is declining dessert offers from friends who LOVE to bake. How do I politely decline a chef’s generosity without offending them?