Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
12 Sep

The Primal Blueprint 8 Key Concepts

primal 8 key concepts

With the Primal Blueprint 21-Day Challenge having just begun, it’s the perfect time to go over the Primal Blueprint 8 Key Concepts. I believe that fully grokking these powerful ideas is crucial to success during the challenge. As the saying goes, knowledge is power. Having a firm grasp of these key concepts will provide a framework for – and make you more resolute in – your daily decisions. Read them, commit them to memory, live by them, and you’ll be well on your way to a lifetime of health and wellness.

In the coming days and weeks, I will lay out the path to Primal health in greater detail, but for now, are you ready to learn the basics? Let’s get to it…

1. Yes, You Really Can Reprogram Your Genes

The popular conception of a gene is “a weird collection of DNA and chromosomes and other stuff that determines whether or not you’re going to get this type of cancer, how long you’ll live, and if you’ll get a coronary bypass at some point in your life.” There’s this idea that genes are immutable, that they represent a sort of cosmic destiny for an individual. But, aside from some heritable traits like eye and hair color or the number of fingers on your hands and feet, genes are actually programmable. They “express” themselves in different ways according to information gathered from our environment, our food, and our behaviors. They “turn on” or “turn off” in response to these environmental signals. Thus, though you might have “the gene for type 2 diabetes” – which is really just a genetic proclivity towards the disease, not a sentence – providing the right environmental signals will prevent the gene from ever turning on.

How we eat, exercise, sleep, interact with our social circles, stress, and spend time outdoors (plus tons of other environmental signals) determines how our genes express themselves; how our genes express themselves in turn determines our level of health. Genetic predisposition is not your destiny.

2. The Clues to Optimal Gene Expression Are Found in Evolution

While we can’t sit at a control panel and fiddle with our gene expression like a mad scientist just yet, we can make some very good guesses based on a powerful heuristic: human evolution. Reason being, two million years of selection pressure exerted upon the hominid line designed a healthy, successful, productive, vibrant organism. We didn’t just “happen,” after all. We look like we do and work like we do and have the genes that we do that express themselves the way that they do because of very powerful selection pressures. The habitats in which we lived, the foods we ate, the movements we had to perform in order to survive, the sunlight to which we were exposed, the stressors we faced – these environmental factors shaped our genetic code, and it is to these various environmental stimuli that our genetic expression responds most favorably. The clues to realizing our Primal Blueprint lies scattered amidst our evolutionary history.

Until that day when we can sit a computer terminal and decide which genes we want to express today, and how, the best we can probably do is use human evolution as a base level tool for making lifestyle decisions. You’ll probably refine the details later, but evolution is a darn good place to start.

3. Your Body Prefers Burning Fat Over Carbohydrates

We’ve evolved to be fat-burners (must be why we’re so adept at storing it on our bodies!). It’s easy to see why. Fat burns slow and evenly, providing all-day steady energy levels. Carbohydrates burn quickly, and they’re gone in an instant, leaving you groggy and depleted unless you “carb up.” Furthermore, carbohydrates are an inherently unreliable and fleeting source of energy for our body, with most people only able to store about 400-500 grams of carbohydrates on the body at any one time. Our storage capacity for fat, on the other hand, is virtually endless. Just ten or fifteen pounds of body fat, which is the bare minimum available on even the leanest individuals, can provide tens of thousands of calories. Luckily, reducing carbohydrates and increasing fat intake sends the epigenetic signals necessary to help us revert back to fat-burning, and it only takes a week or two to get things moving in the right direction.

Become fat-adapted, enjoy boundless energy. Free yourself from the shackles of a carbohydrate-based metabolism/dependency.

4. 80 Percent of Your Body Composition Success Is Determined by How You Eat

Food is the single most important factor in body composition. You can exercise all you want but as long as you’re eating garbage, and too much of it, you won’t get very far. For that reason, any real attempt to modify your body composition has to begin by addressing what you put in your mouth. I like to start with the quality of the food you eat. I don’t discount the importance of quantity, mind you, but I do find that honing in on the quality of the food is more crucial and effective. Case in point: 2000 calories of fast food will have a very different effect on your body composition, satiety, and nutrient intake than 2000 calories of grass-fed meat, wild fish, and produce grown in rich, fertile, nutrient-dense soil. The fast food won’t be as satiating, nor as nutrient-dense, as the real food, so you’ll likely be compelled to eat more of it. The fast food will primarily include trans- and polyunsaturated fats, sugary sauces, refined grains, and poor quality meat, which will promote insulin resistance and the storage of body fat while inhibiting fat burning. Eating Primal food, rich in animals, plants, and healthy fat, on the other hand, will normalize insulin sensitivity, thereby allowing fat burning. In effect, quality will determine quantity; you’ll eat less spontaneously when you eat healthy Primal foods. Quality paired with proper quantity will in turn determine your body composition.

Sleep matters, exercise helps, stress has an effect, but how you eat – what you eat and how much you eat – is the prime determinant of your body composition.

5. Grains Are Totally Unnecessary

Despite their exalted position in the Conventional hierarchy of healthy foods, grains are completely and utterly unnecessary. And yes, that even goes for whole grains. I mean, what’s so great about them, anyway? What unique nutrients do they provide? If you want fiber, eat vegetables. If you want antioxidants, eat colorful produce. If you want carbs, eat fruits and tubers. Humans got along fairly well without wide scale grain agriculture for many thousands of years, and there’s no real reason to buy in today, especially when you consider the grain antinutrients like gluten that impair digestion, reduce mineral absorption, and damage the intestinal lining. What is it, then, that necessitates 10-12 servings of whole grains a day? It’s madness. Besides, for all the supposed health benefits that the grain-obsessed like to say are supported with tons of studies, this just isn’t the case when you look a little deeper. Those studies invariably compare whole grains to refined grains, and in that case, the whole grain will generally win out. I’d suspect that if you compared a whole grain-based diet to a grain-free Primal way of eating, you’d get very different results. Unfortunately, that study hasn’t been done.

There’s nothing good in grains that you can’t get elsewhere, and plenty bad that you won’t find elsewhere. Don’t eat ‘em.

6. Saturated Fat and Cholesterol Are Not Your Enemy

Another popular health canard is that dietary saturated fat and cholesterol are horrible, evil things that seek only to clog our arteries, thicken our blood, and pad our waistlines. That’s crazy, of course. Fat, especially saturated fat, and dietary cholesterol are important building blocks for sex hormones like testosterone. Saturated fat helps us absorb nutrients from our food. Saturated fat is inherently the most stable fat, able to withstand heat and light stress without oxidizing, and it’s incredibly satiating. Cholesterol is crucial in the creation of vitamin D from sun exposure. And contrary to popular belief and the protestations of “experts,” neither saturated fat nor dietary cholesterol have been linked to an increased risk of cardiovascular disease. Sugar, refined PUFA oils, trans-fats? Those are the real enemies. Oh, and consider this: every successful diet is actually a high-fat diet. When you lose weight, whether it’s through low-carb Primal or high-carb vegan, you are consuming ample amounts of highly saturated animal fat. The only thing is that this animal fat is coming off your body, but it’s still saturated animal fat just the same.

A diet rich in animal fat and cholesterol is not just safe, it’s downright healthy.

7. Exercise is Ineffective for Weight Management

Exercise is healthy. Exercise is necessary for lasting wellness. Exercise builds muscle and exerts beneficial effects on hormone expression and function. Exercise gets you strong, gets you fit, and keeps you young. I like exercise; I do some form of it every single day, and I recommend that you do the same. But exercise alone is highly ineffective for weight management. For it to truly help manage your weight, exercise must be paired with a healthy eating plan, adequate sleep, effective stress management, ample sun exposure, and healthy amounts of social contact with friends, family, and loved ones. Sure, some people take exercise to the extreme, training for hours and hours on end, all in the quest to burn a few hundred more calories, to “make up for” those donuts at breakfast, to eradicate those love handles. And if you go long enough and hard enough, yeah, you’ll “burn calories.” But at what cost? Exercise is a stressor, after all. Maintained at a chronic, extreme pace and frequency, exercise becomes a chronic stressor that does more harm than good. It makes you hungry. It increases systemic and local inflammation. It depresses your immune system. It fatigues you, leading to less activity throughout the day. You’ll eventually and inevitably burn out unless you eat a massive amount of calories to make up for all that you’ve lost, and, at that point, you’re back at square one.

You can’t out-exercise a bad diet and poor lifestyle.

8. Maximum Fitness Can Be Achieved in Minimal Time With High Intensity Workouts

Study after study shows that the key to optimal health, aging, and fitness is muscle strength and mass. The more lean mass we have, the better we’re able to handle what life can dish out, whether it’s carrying groceries, playing with our kids, saving our own lives in a life-or-death situation, or engaging in the time-tested essential activity known as love-making. Luckily for those of us who relish our free time, the most effective, most efficient ways to build and maintain lean mass are through intense strength and sprint training. Twice a week, spend 15-40 minutes lifting heavy things using functional, full-body compound movements – squats, pullups, pushups, planks – and once every 7-10 days, spend 10-20 minutes doing 8-10 all out sprints. If you don’t want to move heavy weights, you don’t have to; bodyweight exercises are plenty of stimulus for most people. And if you’re not ready to run sprints on a track, plenty of lower-impact alternatives exist, like cycling, swimming, rowing, or even uphill sprints.

Make your short, intense workouts shorter and more intense. Round them out with lots of slow moving – walks, hikes, and the like – throughout your everyday life, and you’ll be incredibly fit and well-rounded, in a fraction of the time most people presume is required. This is Primal Blueprint Fitness.

So, that’s it – the overview of the eight key concepts that comprise the Primal Blueprint. There’s more to it, of course – the 10 Primal Blueprint Laws are elementary and should also be studied – but for the purposes of completing and downright killing the 21-Day Primal Blueprint Challenge, these 8 Key Concepts provide a solid foundation for you moving forward.

What do you say? Does this sound doable? Does this make at least a bit of sense? Are you ready to get Primal?

Let’s do it!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Pretty much sums it all up in under 10 minutes. Well done sir.

    Ham-bone wrote on September 12th, 2012
    • +1

      Ma Flintstone wrote on September 12th, 2012
      • +1

        Dave wrote on September 12th, 2012
    • + 1

      Helen wrote on September 13th, 2012
  2. Excellent summary of the lifestyle. I’ll definitely be forwarding this to friends and family who say they don’t have the time to read the longer posts.

    Adrian wrote on September 12th, 2012
    • Same here, but I do not think that my family and friends “dont have the time,” I think they are afraid of anything that challenges the status quo

      Team Oberg wrote on September 12th, 2012
  3. I love this – so simple. 80 Percent of Your Body Composition Success Is Determined by How You Eat? Exercise is Ineffective for Weight Management? That’s news to a lot of people.

    Alison Golden wrote on September 12th, 2012
    • Yeah, I agree. I was trapped in the “bro science” for a while… exercise and you can eat as much as you can mentality.

      “You can’t out-exercise a bad diet and poor lifestyle.” We should stress 7-8 more and focus on holistic healthy lifestyle. no guilt for not hitting the gym every day, but exercise optimally, and more importantly for fun!

      Gift clumsywarrior wrote on September 12th, 2012
    • I really appreciate the simplicity as well! Although Mark is clearly a brilliant dude, I think his biggest gift is presenting information clearly.

      Ben Hirshberg wrote on September 12th, 2012
    • +1

      Ron1n wrote on July 5th, 2013
  4. Yes! Thank-you. The way you put this really breaks down the psycological barriers against exercise.

    I’d been trying Mark Lauren’s excellent ‘You Are Your Own Gym.’ But as soon as I find myself too tired/busy for his recommended 4/5 weekly half hour sessions, I start lose heart and bail from the whole programme.

    But who can’t find 15 minutes twice a week? And I bet once I get going, I’ll do more. Bike sprints are easy to schedule cuz I just bang em out at our park’s steep hill on the ride home from work.

    PS. Mark/worker bees – would it express the desired sense better if you rephrased this sentence from:

    “you’ll eat less spontaneously when you eat healthy Primal foods”

    to “you’ll spontaneously eat less when you eat healthy Primal foods”?

    Thanks again for this thoughtful encouragement. It really helps us find our feet on the Primal path.

    wilderbeast wrote on September 12th, 2012
    • I have also been doing Mark Lauren’s You Are Your Own Gym and love it.

      If you skip some days, just repeat that week rather than scrap the whole program. Try not to think of it as all or nothing.

      I’m on week 7 of the beginner program, and I’m so much stronger now than when I started. I had done about 10 weeks of Starting Strength before YAYOG (and a brief stint with P90X in between), and I really like Mark’s approach. I even do it at the gym since I can’t get out of my contract.

      I really recommend the YAYOG app if you have an android phone or iphone. It walks you through each exercise, and I feel like it keeps me coming back because every day I get to scroll past all of the previous days’ routines, and that is very satisfying. I also never have to think about what I’m going to do or to worry about timers or logs, etc. It is like having your own personal trainer.

      en2ec wrote on September 13th, 2012
  5. I’m in total agreement with #6,7,8 but especially 8. Truthfully, I’m NOT a gymn rat and proud of the fact. I use a minimalist approach and spend as little time in the gym as possible, because I have a life to live.

    http://glovesoffsports.com/a-minimalist-guide-to-building-muscle

    http://www.writingsofamidlifeman.com/2012/06/25/how-to-gain-ten-pounds-in-four-week/

    J. Delancy wrote on September 12th, 2012
  6. I had a co-worker come into my office this morning and say, “I want to do what you are doing.” I sent her here to get started and look a today’s post! Serendipity!

    Ravey wrote on September 12th, 2012
  7. I had a co-worker who went on a Jell-O diet. She did eat some cottage cheese but subsisted mostly Jell-O. She also went to the gym and exercised like a fiend. She managed to drop about 17 pounds in fairly short order, but six months later she had put the 17 pounds back on plus another 20 or so.

    The fitness routine didn’t hurt, but she obviously lost weight because she was starving herself. I pointed out that there are healthier, more effective ways to lose weight and keep it off. She tried to sound huffy but couldn’t quite pull it off with the sugary goo on her chin from the Twinkie she was eating.

    Shary wrote on September 12th, 2012
  8. Thanks for this challenge Mark! It’s the first 21 days in my 90 day Primal transformation journal. I was so happy to happen upon the 21 day challenge just when I started the journal. A quick primal “recipe”: figs (time’s running out on fresh ones; get ‘em while they last), full fat greek yogurt, stevia, cardamom, and cinnamon. A truly delicious primal treat. Fresh figs have a meaty quality that most fruits don’t. Off to continue the challenge!

    sgl wrote on September 12th, 2012
  9. I feel edumacted!

    Groktimus Primal wrote on September 12th, 2012
  10. The timing has been perfect. My 22 yo DD came up to me about a week and go and asked if I could help her go Paleo (some of her cross-fitter friends are a huge plus!). I suggested we go Primal first and explained that would allow some forms of dairy. And I needed to get back in the Primal life. Staying with my DD the last two months made eating Primal difficult to say the least. Now I can cook the way I want. She’s also seen the huge benefit to my brother, her uncle. He hasn’t even started the exercise portion and looks fabulous! At his last appointment, they took him off the high blood pressure meds, the statins (poison, anyone?) and dropped one of his diabetes meds. I am so proud of him, glad that I took the initiative to just send him Mark’s books, and grateful/thankful to Mark and everyone at MDA!

    Sandra wrote on September 12th, 2012
  11. Wonderful! Passing the link around. Re-invigorating and re-inspiring: like a checklist to verify still on track. Or a what-to-do if you are not on track. THANKS for this uplift.

    Paula wrote on September 12th, 2012
  12. “You can’t out-exercise a bad diet and poor lifestyle.”

    Truer words were never spoken.

    Lea wrote on September 12th, 2012
    • I just saw you noticed that one-liner, too. Awesome :)

      Kevin Goldman wrote on September 12th, 2012
  13. The only thing I have an issue about is the “Exercise is ineffective for weight management”. When you exercise, specifically strength train, you train your nervous system to become able to activate more muscle fibers at once to move a large amount of weight. Also, while that is happening your body is also adding more muscle fiber to better move the weight you want to move. The added muscle fiber makes your muscles denser and more reactive (i.e…burning more calories while resting) without adding much size. I do periodic strength training and I have seen far better results than nutrition alone.

    Nathan wrote on September 12th, 2012
    • What Mark is saying (and goes on to explain explicitly) is that exercise alone is ineffective for weight management. In other words, you can’t have a bad diet and expect exercise to make up for it. Mark would agree that exercise combined with primal eating will give better results than nutrition alone.

      en2ec wrote on September 13th, 2012
  14. Excellent article. This list is health in a nutshell.

    The gene theory of disease was disproven in the 80s so I have no idea why it is still being proliferated today, other than the obvious. But I am so excited about epigenetics finally being talked about. Genes are recipe books, nothing more, and function according to environmental signals. This concept will change the future of health.

    Dr. Mark wrote on September 12th, 2012
    • Well said. The growing use of genetic biomarkers as indicators of disease should make it clear to everyone our genetic profiles can and do change in reaction to a variety of stimuli from disease to diet. Nobody is born with terminal cancer. It evolves through an ongoing series of genetic changes triggered by ongoing exposure to certain stimuli. This is why you don’t get cancer from smoking one cigarette, but may over the course of a lifetime. You don’t get mesothelioma from one exposure to asbestos, but long term exposure.

      In this same manner we can swing the pendulum back the other way by pushing our genes in the ‘healthy’ direction through proper diets promoting a healthy genetic profile. The leading edge of medical science supports this assertion scientifically, yet due to simple semantics, and outdated perspectives and assumptions, the point is broadly missed.

      With all due respect to Dr. Mark, Mr. Sisson has a better scientific viewpoint on these facts than most of the medical establishment. And conveys them better.

      +1 on your comment, and kudos to Mark for his clarity on the facts, despite all the profit driven rhetoric to the contrary.

      Deuce wrote on September 13th, 2012
  15. Thank you, Mark – well done.

    These principles have helped me in so many ways. My only wish for our increasingly unhealthy society is that people ditch CW for a change and actually try and comprehend what you and everyone else in this community is saying. I had a co-worker tell me today that the amount of carbs don’t matter; it’s all about calories and fat grams. And yet, she complains daily about not being able to shed the extra 30 lbs. she’s carrying as she devours a bag of Pop Secret. I have ceased explaining my habits and sit quietly in the corner at work; mentally challenging the conversations I overhear about “only eating 500 calories today” and “I ran on the treadmill for an hour 6 times this week.” I’ve concluded that those who snub the PB (and I would bet a pound of bacon on this) have never (and probably won’t ever) tried (try) it because they’re too scared of the “F” word (fat) — either that, or they’re too ignorant and stubborn to grasp it.

    P.S. This blog is awesome… and blessed be the lard.

    EBR wrote on September 12th, 2012
  16. I am starting to find that number 8 is key!

    Ed wrote on September 12th, 2012
  17. I’d add:

    9. Sunshine is your friend.

    Moshen wrote on September 12th, 2012
  18. This is a fantastic short cut read for anyone wanting to know the basics. Thanks so much for putting it out there. Now when people ask about the changes I’ve made, I can forward them this article.

    Gretchen wrote on September 12th, 2012
  19. Always good to remind ourselves (or be reminded) of the basics!

    “You can’t out-exercise a bad diet and poor lifestyle.”

    Love that line!

    Kevin Goldman wrote on September 12th, 2012
    • Thanks for the reminder Mark!

      Kevin Goldman wrote on September 12th, 2012
  20. Great post that summarizes everything one needs to know to get started. If I didn’t know about PB already, it would surely intrigue me and make me want to learn the rest of the story.

    +1

    primal_alex wrote on September 12th, 2012
  21. Hi Mark-

    You “HIT” it on the head in two categories for me. Sleep is a huge part. Caregiving the last few years I noticed my sleep patterns off which I found out affects my hormones. I love to workout and take the supplelments, but eating clean is always been my downfall. Years of travel as a salesman, I picked up bad habits. I do notice you always hit that glass ceiling and everything shuts down. Once I keep it simple and just rotate some clean foods by eating at home and get good sleep, the gains move very quickly.

    Tom wrote on September 12th, 2012
    • Have you found that aligning sleep more closely with circadian rhythm (i.e., go to bed earlier, get up at sunrise) works better than just making sure to get a certain *amount* of sleep?

      DarcieG wrote on September 12th, 2012
  22. Thanks for the little pep-talk, Mark. Well timed as I’ve been in a bit of a primal rut of late.

    Aussie Grokette wrote on September 12th, 2012
  23. Hey Mark! First off, thank! You have been a great role model in my quest to live to my fullest potential. My question is general to your overall teachings and not quite specific to this post. I recently stumbled upon Paul Pitchford’s Healing With Whole Foods, and basically suggests that whole grains themselves aren’t counter productive to human metabolism but the process in which they are prepared (refined). So how do you feel about sprouted unrefined whole grains. This also coincides with Raw Foodest idea of “it’s not the what you eat but the process in which it was prepared and how close to natural form (primal) it is. Thanks again Mark I really appreciate your insight and guidance :)

    Ryan Libiran wrote on September 12th, 2012
    • They’re less bad, but they can still be problematic and they still don’t have anything you can’t get in better foods.

      Sofie wrote on September 12th, 2012
  24. I would love to see a post about how to get unaddicted from exercise. I work out 6 days a week and can’t bring myself to cut back. Running, hiking, P90X, Body Beast, Rush Fit, spinning, trail running, yoga, Tapout…I love it all. I even do double workouts when I have time, usually on the weekends. I know I have an issue because I freak out if I can’t work out when I’m sick or something comes up.

    Jen wrote on September 12th, 2012
  25. My 21 day challenge…stop drinking the poisinous soda and eliiminate grains

    lisa wrote on September 12th, 2012
  26. I have made it through day ONE, and part of day 2!!! After 2 years working out at the gym at 5 am, YES, 5am—and not losing a pound, I am ready for something DIFFERENT!I havent been hungry all day!

    Michele wrote on September 12th, 2012
  27. Great refresher on some important concepts- Thanks!

    searchin wrote on September 12th, 2012
  28. Thank you for the reset, Mark. We were getting a little too far into the metabolic weeds. Back to basics.

    oxide wrote on September 12th, 2012
  29. I was inspired with this article. So much that I found a Farm near Vancouver so I can purchase grass fed meat. It is Sumas Mountain Farm. I have not placed ordered yet but I will; here is the website: http://www.sumasmountainfarms.ca/index.php

    reza wrote on September 12th, 2012
    • I bought a pile of meat from them recently and I’m going back again on Sat! Their bacon is amazing!

      Cheralyn wrote on September 12th, 2012
  30. Day 2, and still primal! I hear what Mark is saying about the quality of fast food, but I’ve found that PB works even in the fast food jungle out on the road. While I eat good primal at home, I’m only there about 3 days per month. It’s all about asking questions and making the best choice from the food available. In future, I hope to add wild veggies like purslane and wild spinach to those little side salads.

    TruckerLady wrote on September 12th, 2012
  31. Indeed. It is a good summary.

    Txomin wrote on September 12th, 2012
  32. Thanks for the key concepts. I have a peroblem. Mt stomach tends to pop out during the day and at the end of the day. It happens whether i have had very little or a lot to eat. Can someone ahed some light on this? I am eating mostly Primal, have been stuck at the same weight for two weeks and just started taking probiotics. I will appreciate any advice. Thanks

    amber wrote on September 12th, 2012
  33. number 4 was especially interesting to me. i knew our body comps depended more on food than exercise, but i did not realize just how much. 80% is alot!

    Marissa wrote on September 12th, 2012
    • Same for me! I was a bit surprised that it played such a big role. Looking forward to have Mark go deeper on it and explain how he came up with those 80%!

      Raul wrote on September 13th, 2012
  34. A well written article. Especially about the saturated fat part. By the way what are the foods that you would advice when someone is trying to watch their weight?

    riverside rheumatologist wrote on September 12th, 2012
  35. I finally feel I’ll be able to switch my way of life from sedentary, emotional eating (junk, of course) and hesitant to active, present and having myself under control. It feels good to have a firm grip on your mind, feelings and life in general. Tahk you, Mark, for doing what you do – the way you present your knowledge is so approachable and understandable that every person can get it. :)

    masage wrote on September 12th, 2012
  36. great summary of the Primal Lifestyle! Just need some feedback from you guys. Any of you had High Blood Pressure before going Primal? Did it go away? THanks!

    rollie wrote on September 13th, 2012
  37. Awesome summary of the primal lifestyle. I enjoy reading these posts so much because it is constantly reinforcing what I should do, even if my body is screaming for a cupcake!

    Lauren wrote on September 13th, 2012
  38. So excited about finding your site through Peter Attia’s ‘The Eating Academy’. What a great time too with the 21 day challenge. Started eliminating sugar and wheat five months ago to lower cholesterol (365) and blood pressure. Have lost 17 lbs. lowered cholesterol to 303 in three months and blood pressure is now at a normal range. I have stayed away from meat/fish and was hoping someone would give input as to whether I could add it back into my diet. Dr. is thinking the cholesterol is hyperlipidemia? Ugh!!!

    Lulu wrote on September 13th, 2012
  39. What about regular ole potatoes and beans???

    charlie wrote on September 13th, 2012
  40. So, what if you are a road cyclist? Meaning you ride 100′s of miles per week at a very fast pace. Probably close to 10 hours per week, including interval training and base miles for endurance. I ride at 85% of my maximum heart rate at times, pushing it up to near 100% during sprints. Can burn over 2000 calories in one ride. (I do it because I like it. It’s fun.)

    I’m not sure how this style of eating would work for me during the summer. During a ride, I’ll eat 200 to 300 calories of simple carbs per hour. It has to fit in my jersey and be very easily digestible or it hurts my stomach when going that fast.

    Nathan wrote on September 13th, 2012

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