Started reading 'The Primal Blueprint 21-Day Total Body Transformation' and couldn't put it down. Mark Sisson drops so much wisdom (backed by Science) in this book. In addition to the information already shared on this thread, I was also surprised to see how many so called accepted assumptions (that we make) were shattered in this book.
Question: How different is this book as compared to the original?
Having gone through the Pimal Blueprint - 21 Day Total Body transformation, I took some notes. Thought I'd share, if anyone happens to be interested (below).
Overall, this book is a great read! It opens up your eyes to the fact that diet and restructuring your dietary habits is absolutely crucial in order to target and maintain a healthy lifestyle. Tons of other information backed by Science.
1.Mark has repeatedly mentioned why it is crucial to remove grains, sugar and legumes from the diet. Specially grains.
2. Emphasis on the fact that regulation of insulin (through dietary intake and what you eat) is very important.
3. Saturated fats and cholesterol are not your enemy. Trans and partly hydrogenated fats on the other hand are highly toxic. Good saturated fats for cooking: butter, coconut oil, palm oil, lard, tallow. Grass fed animals, wild caught fish, high fat plants (monounsaturated fats) avacados, macadamia nuts, olive oil are a good source.
4. Own this: eating fat won't make you fat..unless you intake carbs with them.
5. Action item: look into the Omega 6: to: Omega 3 ratio. It's important to keep balance otherwise bad things like inflammation (e.t.c) occurs.
6. Can use this to do the math. A pound of muscle burns approximately six calories per day, while a pound of fat burns two calories per day.
7. The importance of diet for weight loss and muscle gain is mentioned over and over again. Citing it as 80% more effective over everything else (including workouts).
8. Mark mentioned the importance of sprints. http://www.marksdailyapple.com/the-book/references/sprint-workout-suggestions/#axzz3dGynu6nV
Incorporate this as part of your workouts.
9. Action item: Start with the action items starting at page 89 with throwing away certain foods.
10. Primary food options meat, fish, fowl and eggs, vegetables, macadamia nuts, moderate amounts of coffee, high fat dairy products, locally grown and in season fruits, other nuts and seeds, certain fats and oils, supplemental carbs for mega caloriee burners (starchy tuber vegetables, quinoa, wild rice) and sensible indulges of redwine and dark chocolate.
11. Ditch the supermarket and traditional places you shop for food for alternative grocers, farmers markets, co-ops (member owned cooperatives), CSA (community supported agriculture). Scour your local area for superior shopping options, using Google, the chamber of commerce, connecting with other health conscious eaters and visiting eatwild.com, localharvest.org , americangrassfed.org, slowfoodusa.org to find local sources of animals and produce. Also wholefoods and traderjoes. Mentioned Costco for bulk packaging and savings.
12. Local farmers for meat and eggs.
13. Encouraged exploring ethnic markets. Specially for meat options.
14. Action item: Get cast iron cookware.
15. Action item: Look into "primal blueprint cookbook" and "primal blueprint quick and easy meals"
16. Do cooking with cocunut oil, animal fat. Mentioned ghee is great, which was a surprise to me.
17. For salad dressing mix olive oil with lemon or lime for taste.
18. Action item: buy jicama (low calories mexican yam)
19. CAFO meat is the way to go.
20. Farmed fish is bad but farmed shellfish is okay.
21. Action item : Research dietary protein gram .7-1 gram per pound of lean mass per day. Could be carbs?
22. On carbs"Unless you follow an extreme training program with heavy refueling requirements, supplemental carbs should be considered indulgences; they're unnecessary for health, especially if you are trying to reduce excess body fat"
23. "Water intake , let your thirst be your guide" "every kind of liquid contributes and excess can be bad for kidneys". Conventional 'wisdom' of 8 cups of water a day is flawed and is not backed up by Science.
Many other tips like these. Again, great read. Highly recommended!
Cheers!
