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The Primal Blueprint With Mark Sisson Slides May13

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Nimit Jindal
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2K views19 pages

The Primal Blueprint With Mark Sisson Slides May13

Uploaded by

Nimit Jindal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The Primal Blueprint®

An Evolution-Based
High-Performance Eating Strategy
Common Goals:

• Burn off stored body fat


• Build or preserve muscle
• Increase energy
• Improve strength/power
• Get sick less often (never?)
 1,000 grams of carbs/day
 Restricted fat calories
 100 miles/week running
 Lifting weights 3-4x/week
 Discipline, structure, sacrifice
 = Health disaster

1974 Boston Marathon


Major Assumption:

Clients want the most benefit and


best results possible for the least
amount of pain, suffering, sacrifice,
discipline, calorie counting, and
portion-control. Me too…
Major Epiphany: Primal Blueprint

1) We all possess a DNA “recipe” to


build a healthy human.

2) The KEY is switching genes on or off


based on signals we give them.

3) The “biologically appropriate” clues


are all found in human evolution.
Human Diet - 100,000 generations:

 Animals (eggs, insects, amphibians, small mammals)


 Plants (vegetables, fruit, nuts & seeds)
 No guarantees or schedules
 No sugar, grains, dairy, legumes, seed oils
Result:

Lean, strong, fit, healthy, smart, fertile, disease free, LGN

Lived well, often into their 70s and 80s


“Maximum life span” 10,000 years ago: 94!
Timeline of Human Evolution

2 ½ million years (100,000+ generations)

10,000 years (< 500 generations)


 hunter-gatherer “fat-burners”
 keto-adapted  “sugar-burners” with advent of
 selection pressure = “blueprint” grain-based agriculture
 no obesity or civilization disease  decline in health, size, life
expectancy

Modern Homo Sapiens Sapiens:


~200,000 years ago
Primal Blueprint Strategy:

Recognize that fat is our preferred fuel


source. Become fat-adapted and keto-
adapted.

Base the diet on adequate protein and


healthy fats.

Use carbohydrates as an “elective” fuel,


because you don’t need much at all.
Key Concept: It’s Mostly About Insulin

Triglycerides, cholesterol
Oxidation&inflammation – heart disease
The Primal Carbohydrate Curve
Primal Blueprint Food Pyramid
Key Concept:
Grains Are Totally Unnecessary

Evolutionary shock (< 500 generations)

What About Whole Grains?


Might be the worst! (anti-nutrients)

Nutrition?: Inconsequential vs. Primal foods


Fiber?: SAD is excessive
Taste? It’s the stuff you put on top!
Grains

Flour, rice, pasta, bread, cereal, oatmeal,


bake mixes, muffins, tortillas, chips, crackers,
pretzels, popcorn/puffed snacks, other
cooking grains, packaged snacks
Effortless Lifelong Weight Management
Primal salad = 30g
Cup broccoli = 13
Just Cut
Grains&Sugars – Cup blueberries = 21
Really! Apple = 19
11 macadamia nuts = 4
40g dark chocolate = 13
= 100g Carbs
What About Fruit?
• Seasonal fruit and evolution
• Fructose – replenishes glycogen effectively
• Fructose – converts to triglyceride easily
• Great if you’re at maintenance or an athlete
• Not so great for rapid fat loss

?
Basic Primal Meal Strategies

 No magic - eat when you’re hungry, stop when


you’re not.
 Fat leads the way, then protein, then carbs
 Snacks to the rescue – always have some on hand
 Hydrate by thirst (water, teas, coffee)
 Intermittent fasting (IF) – a handy device
What to Expect Going Primal:

 Redirect primary energy pathways – “reprogram” genes


 Steady loss of 1-2 lbs. body fat/week until ideal body comp
 Decrease in hunger – decrease ad libitum calories
 Improvement in Blood Glucose markers
 Improvements in lipid markers
 Decrease in inflammatory markers
 Decrease in need for meds
(n=1) : The personal experiment

 Try going Primal for 30 days


 Note changes in energy, body fat, blood markers, skin, etc.
 Put in minor corrections – if any
 Choose from there what’s “right” for you

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