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

The Primal Blueprint Definitive Guide to Troubleshooting Weight Loss

I get a lot of emails about weight loss plateaus. I’ve covered them in Dear Mark after Dear Mark. I’ve personally written countless emails to readers about beating a stall. Friends, colleagues, and peers frequently come to me for assistance with their slowed weight loss. If you type “weight loss p” into Google, the first autofill suggestion is “plateau.” Not “plan” or “program.” Clearly, weight loss stalls are a big issue for people. But they’re also usually inevitable. On any diet, weight loss stalls just happen. Our bodies are always chasing homeostasis, and once we get comfortable at a new weight, it can be hard to progress any further without making major changes to our diet and lifestyle.

Perhaps surprisingly, Primal folks arguably have it even harder because the initial weight loss comes so easily, making those little slowdowns even more conspicuous. We notice them. We grow desperate for solutions, for a return to the easy weight loss. And so we just do exactly what worked before, only harder. We go even lower carb. We exercise six days a week instead of four, even if it means losing an hour or two of sleep. We eat even more fat and we reduce protein to make room for it. And sometimes, this works. But not always. What worked before won’t necessarily continue working.

That’s the thing: weight loss is easy until it’s not. And when what used to work no longer seems to, we have to change course. How do we know which course to take? How do we avoid going in the wrong direction, trying something new and ending up worse off than when we started?

This is why weight loss ultimately fails people. It’s why people regain weight after losing it. It’s why we all have perpetually dieting friends who can’t lose weight no matter what they do. Most people simply don’t know what the heck they’re doing, so even if they get lucky and stumble into an effective weight loss plan, once that plan stops working they’re out of luck.

So rather than continue to answer individual queries (which I’ll continue to do when warranted, of course, so keep those coming), I decided to write a timeless resource for easy dissemination to interested parties.

It’s out. It’s been available. A few months ago, I quietly released an eBook to Primal Blueprint newsletter subscribers. It’s The Primal Blueprint Definitive Guide to Troubleshooting Weight Loss, and the responses from subscribers have been hugely positive.

What is it?

In case the name doesn’t give it away, it’s a simple framework for tackling weight loss plateaus and slowdowns. The guide explains the 23 weight loss stumbling blocks I see most frequently trip people up (and how to overcome each one), describes the eight most common weight loss plateau archetypes (and how to figure out which one you are), and shows you how to use the information from the previous two sections to construct a weight loss plan that will work for you.

Rather than speak in generalities, the eBook explains exactly why most people have trouble losing weight. Many of the solutions are self-evident, consisting of identifying the stumbling block and then doing the opposite. For these, the power lies in identifying them. But you’ll also get prescriptive advice for overcoming the roadblocks whose solutions aren’t so intuitive.

To receive The Primal Blueprint Definitive Guide to Troubleshooting Weight Loss, subscribe to the PrimalBlueprint.com newsletter. The PB newsletter is different from the Mark’s Daily Apple newsletter. In addition to the Troubleshooting Weight Loss guide, subscribers periodically receive important emails pertaining to crucial Primal topics like weight loss, gut health, inflammation reduction, and stress management. When we release new products, subscribers are the first to hear about them. And they also frequently get special discounts and offers that aren’t available anywhere else.

There are many good reasons to sign up for the Primal Blueprint newsletter. The Primal Blueprint Definitive Guide to Troubleshooting Weight Loss is just the latest.

Thanks for reading, everyone. Hope to see you in the newsletter!

Prefer listening to reading? Get an audio recording of this blog post, and subscribe to the Primal Blueprint Podcast on iTunes for instant access to all past, present and future episodes here.

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. Health may be the most important thing but the focus always returns to the primary symptom… Lard!

    Groktimus Primal wrote on October 6th, 2015
  2. Since receiving this eBook as a Primal Blueprint newsletter subscriber, I’ve shared it with several clients–in particular, ones who wanted to hear what I was already telling them but from an additional, outside source:)

    What’s really great is that it covers a number of potential causative factors–and not all will hold true for a particular person hitting a weight-loss plateau. The optimal diet and weight-loss plan are so individual (even within primal parameters), and the book does an excellent job illustrating why.

    Also like how it describes common archetypes among those struggling with a plateau state…and then, based on those archetypes, offers a place to start when seeking solutions. Fantastic resource!

    Dr. Dana Leigh Lyons wrote on October 6th, 2015
  3. I really liked this one. Some of the tips weren’t especially intuitive, so it’s not stuff that I would have naturally thought of. :)

    Alex wrote on October 6th, 2015
  4. This is one aspect of health where knowledge is really half the battle. Actually let me reiterate; when it comes to weight loss, I’d say it’s 90% of the battle.

    Understanding why “fat gain” occurs is crucial, and fructose is a big part of it. Also understanding that your body (as mark says) is always chasing homeostasis, is another major factor. I also think another major factor in it is cortisol (from stress).

    I think once people understand those 3 things, everything else will fall into place.

    Brian wrote on October 6th, 2015
  5. Thanks Mark, this is just what I needed! I lost about 20 lbs within the first several months of going primal, but I haven’t figured how why I haven’t been able to get past that (I have about 15 more to go). Looking forward to seeing what I can do to get it dialed in!

    Dorian wrote on October 6th, 2015
  6. I love it Mark! Again… you’re a genius!! I will be asking for this as a gift for Christmas; I love everything you write!!

    Angela wrote on October 6th, 2015
    • Angela, the ebook is free right now if you subscribe to the PB newsletter, https://www.primalblueprint.com/claim-your-free-pb-guide

      I just signed up for it, not got anything to lose but who knows what age might bring? :)

      Mrs Rathbone wrote on October 6th, 2015
    • Angela, the eBook isn’t for sale. Read the 3rd paragraph from the bottom, where Mark says in order to receive it you just have to sign up for his PrimalBlueprint.com newletter. Once you sign up you’ll get a free downloadable copy via email.

      Cheryl wrote on October 6th, 2015
  7. Angela loves it but didnt read it?

    Confused wrote on October 6th, 2015
  8. @Mark

    Hi
    I truly loved this one. A tips’ portion weren’t particularly instinctive, so it’s not stuff that I would have actually considered.

    Anjali wrote on October 6th, 2015
  9. I’m super stoked that this book was free. It’s really dense considering it’s a free item!!

    David wrote on October 7th, 2015
  10. This is fantastic Mark, I have lots of friends to share this with and I’m sure they will really appreciate it!

    Emily wrote on October 7th, 2015
  11. hi
    very good…
    thanks :)

    bia2music wrote on October 9th, 2015
  12. Just what I needed, I’m going to pick through the guide to work out what to do. I had great success with primal life over the last 3 years, losing 12 kg (26lb), and feeling better than I’ve ever felt before.

    But earlier this year, I hurt a knee, so stopped the squats for a while. Then I stopped all exercising as work kicked up a notch or 3. Suddenly I was in a high pressure situation with the hours that went with it. Stress through the roof, and working 7 long days a week for about 8 weeks. I would wake up at night panicking about work, so sleep was affected, even though I was horribly tired. I took to eating chocolate when stressed, or having a couple of glasses of wine most nights to try to unwind. Thankfully work is OK now, we met our deadline in the end. I realised what I’ve been suffering, it’s burnout!

    Over this period it seems I’ve put on 4 kg (10lb). This last week, I’ve been starting to get my life back, taking the dog for long walks in nature after work, and starting to do the Lifting Heavy Things again, starting from the beginning again.

    My nights have just started getting back to normal, not waking in panic, so i think it will improve from here. Not sure which method to try first, but I might just allow myself to relax and get the basics going again, see what happens there.

    HB wrote on October 10th, 2015

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