The Primal Blueprint 21-Day Total Body Transformation: A complete, step-by-step, gene reprogramming action plan

by Mark Sisson

Primal Blueprint author Mark Sisson presents a fun, easy-to-follow, practical guidebook to help you "get Primal" in only 21 days. First, you'll learn eight Key Concepts that represent the most important day-to-day elements living Primally, then tackle five Action Items that will enable you to literally reprogram your genes toward a long, healthy, and energetic life. The Action Items are presented in a fun and life-transforming 21-Day Challenge, featuring daily diet, exercise, and lifestyle endeavors with corresponding journal exercises.

You'll transition out of the regimented, carb-dependent, fat-storing Standard American Diet (SAD), the chronic, overly-stressful exercise patterns recommended by Conventional Wisdom, and other health-compromising elements of hectic modern life. Instead, you'll smoothly implement the evolution-tested lifestyle behaviors of our hunter-gatherer ancestors to promote optimal gene expression. By eating Primally, you'll transform from a "sugar-burner" into a Sisson's so-called "fat burning beast," where stored body fat becomes your preferred fuel choice, and energy, hormone, metabolic, and immune function are optimized automatically. With an intuitive mix of Primal workouts, you'll get exceptionally fit in only a few hours per week -- and have fun while you're at it!

The Primal Blueprint 21-Day Transformation is stocked with photos, diagrams, concise section summaries, workout descriptions and photos, resource lists for Primal-approved foods and foods to avoid, recipe suggestions, and detailed real-life success stories to help you stay confident and focused on your Primal journey.

Unlike many complex, regimented, quick-fix programs, the Primal Blueprint 21-Day Transformation is a simple, sensibly-paced journey shaped by personal preference and a strong emphasis on enjoying comfortable modern life. The material is scalable for everyone, from Type-A fitness die-hards who might benefit from a more relaxed approach, to couch potatoes who need motivation to take that first step.

Mark Sisson guides you in a light-hearted, irreverent tone that will make you feel comfortable and inspired, and never intimidated. You can expect quick results in the first 21 days (fat loss, improved energy levels, fitness, and blood test markers), but your 21-Day Transformation is only the beginning of a life of ease and contentment that is possible when you live in harmony with your genetic requirements for health and longevity.

Genres: Health, Nonfiction, Nutrition, Food, Fitness, Self Help, Reference

193 pages, Kindle Edition

First published December 1, 2012

Reviews

[Private Account · Rating 3 out of 5]

I recently read The Primal Blueprint 21 Day Total Body Transformation to be familiar with the Primal diet as it is so popular right now. It was exactly what I had heard--a sexy (be a primal BEAST!) repackaging of the Atkins diet but (thank goodness) without the processed food.

Things I liked about this book:

Mark brings raw dairy, natural light and ancient ways of "exercising" to people's attention. He has gotten the message out there about not eating fake food, which is very important.

Things I did not like about this book:

Mark Sisson is not a scientist, doctor or nutritionist; he is not someone who does studies or researches in the field of food. He is not someone who studies our hunter-gatherer ancestors. He is an "elite athlete" who took biology in college and became an armchair nutritionist. Now, I don't support certification b.s.--I do believe someone can be an expert in something without the educational credentials to prove it, but Mark isn't it. To his credit, he has become more of an expert after putting out his book and being told where he went wrong by the real experts... but I am not reviewing his blog today, I am reviewing his book which has lots of great things to say mixed in with some wrong, unproven and questionable things.

Mark's main message is the Atkins message: all grains are bad. One reason is because they have anti-nutrients in them. As do legumes. But Mark misses nuts. So the correct information is:
1) Nuts are in the same boat as grains, full of anti-nutients and not belonging in the human body unless they have been soaked/sprouted/fermented--which, no surprise, is the only way traditional peoples consumed nuts.
2) Nuts are in the same boat as grains. To support nuts and then to not support the properly prepared (soaked/sprouted/fermented) grains that our ancestors ate is to obsess over carbs rather than human health i.e. macronutrients instead of micronutrients.

The macronutrients / micronutrients issue: this is where most diets lose me--native peoples have lived off of every possible balance of protein/carbs/fat. Weston A Prince, in his research, noted that the healthiest native peoples ate all three i.e. those tribes that ate all-protein-no-grains and those that were vegetarian did not enjoy the same level of health that those tribes who ate both meat and grains enjoyed. Price and the foundation that has continued his research today focuses on "nutritionally dense foods," the foods that pack the most punch nutritionally i.e. vitamins and minerals. When you focus on this, you end up with a diet that IS low-carb compared to the Standard American Diet, but not anti-carb or anti-grain OR as low-carb as Sisson advocates.

The other reason Mark hates carbs (because then we will burn glucose as our fuel instead of fat) makes no sense to me. Our bodies can burn glucose OR fat for a reason--both are helpful at certain times. If it wasn't advantageous for our bodies to be able to be "glucose-burners" sometimes, we would not have evolved with the ability to be "glucose burners". Perhaps we burned fat during the winter and spring when food was scarce but when food was plentiful we burned glucose... who knows! What I know is that my body can burn both, and I assume that it evolved that way for a reason. Now, don't get me wrong, I don't support sugar or high-carb diets but, properly prepared grains are full of nutrients and that is what I care about.

The worst part about this book was when Mark advocated eating CAFO meat (i.e. the stuff that is really really bad for you) over eating any grains whatsoever or eating "too much" fruit. Factory farm meat is poison, literally. No one in their right mind should believe that bacon from Costco is healthier than eating too many apples. Like I said above, this is a repackaged Atkins diet. It's not about health, it's about weight loss. (Unless you are diabetic, if you are diabetic this is the diet for you!).

The other part about Mark's diet that I didn't like was the blatant contradiction: "don't eat fake food EXCEPT buy my protein powder!!! Eat like a cave man--make shakes out of chemically altered substances that were food once!"

Some of the ingredients in his "primal fuel": Whey Protein Isolate, Inulin, Guar Gum, Sucrose, Natural Flavors, Maltodexrin, Sodium Caseinate.... I have read books on how these things are made and they are NOT natural. They are NOT food. And Grok would not have eaten them.

One of the other major things Mark misses is that traditional peoples ate a lot of bacteria i.e. fermented foods. These are not mentioned at all in this book.

My 21 Day Primal Experiment:

I love doing science experiments so I decided to follow Mark's diet for the first 21 days of January to see if it transformed my body like he promises. Following his diet has changed the lives of many of my friends, but I had a sneaking suspicion that that was because they went from eating a Standard American Diet to eating a Primal Diet i.e. it was not that Primal was so amazing but rather that the SAD is so bad. I would be switching from eating a WAPF diet. For those of you unfamiliar with the WAPF diet, know that it is similar to Primal in that I already don't eat sugar, wheat or anything processed.

What I had to change to eat Primal instead of WAPF :
-no soaked/sprouted/fermented oats, wild rice and beans that are a normal part of my WAPF diet
-limit my fruit and vegetable intake so that I did not exceed his recommended 100-150 grams of carbs per day
-no sweet potatoes (he only lets athletes have tubers)
-no kombucha or lacto-fermented rootbeer (both are a normal part of my diet)
-I had to "moderate" my dairy intake
-I was allowed to have coffee, dark chocolate and red wine (as treats). WAPF doesn't support any of these things--a WAPF treat would be an apricot compote sweetened with maple syrup and served with lots of raw whipped cream).

My results:
-Getting an hour of sunlight a day helped my sleep immensely
-I neither gained nor lost a single pound. (I was at a healthy weight to begin with)
-I noticed no "glucose burner to fat burner" change. I wonder if, since the WAPF diet is a rather high fat, high protein diet, I was already a fat burner
-When I reintroduced certain foods after 21 days I learned that I have a sensitivity (I have a reaction in my sinuses) to raisins and corn. I need to experiment more on this to see if properly prepared corn gives me a reaction as well (I was at a restaurant so I don't know if the corn flour I ate had been soaked in lyme or not).
-I had no reaction when I consumed fermented oats or any other sprouted grain. I did not feel bloated, tired, sick or any of the other things I was told I might feel.
-I did not notice any change in energy or mood and it would have been impossible for me to notice an improvement in health since I already haven't had a cold in a decade.
-So I didn't feel any better BUT I also, didn't feel any worse! Except for an intense increase in my desire to eat "forbidden" foods i.e. all the self-control required to eat this way kind of wore me out. The WAPF way of eating does wear out my will-power, in fact, the WAPF diet makes me feel quite spoiled.

Random Note:

When I started eating the WAPF way, with a focus on nutritionally dense foods like organ meats and anything fermented, I noticed a sharp decline in my cravings for sugar and alcohol. All my adult life I had loved chocolate and enjoyed having a glass of red wine with dinner. When I started drinking lots of bacteria-beverages and eating lots of bacteria-foods, I found I had no desire for chocolate and the thought of having wine was almost gross. A year later, I hardly ever drink or indulge in chocolate anymore, not because I have all kinds of will-power, but because I just don't want those things that much. The WAP Federation explains this phenomenon: our cravings for sugar and alcohol are actually cravings for bacteria. This seems to have been totally accurate in my case.

My conclusion:

The Primal diet is a great way for people to kick the Standard American Diet. It has easy-to-follow rules and instructions and is sold very well. The Weston A Price Foundation--though it has more accurate and more complete information does NOT sell itself well. "Be a Primal BEAST!" is so much sexier than "Eat a traditional diet full of nutritionally dense foods."

Because the Weston A Price Foundation is extremely research oriented they also weigh down some of their followers with Too Much Information. Therefore, the Primal Diet is great for people who just want a better way to eat but don't want to get into it too much.

That being said, after a while on the Primal Diet or if you find yourself wanting to cheat, EAT FERMENTED FOODS! I think Sisson approves of some of them.

If you just want to dig a little deeper into the subject of nutrition and ancient ways of eating, check out:
westonaprice.org
Nourishing Traditions by Sally Fallon
Nutrition and Physical Degeneration by Weston A Price

[Jen · Rating 5 out of 5]

It completely makes sense that we should be eating the same way our hunter-gatherer ancestors ate. It's not easy to eat primally, because I've never had a weight problem, I'm not used to denying myself anything and I used to eat unthinkingly. Now I am more careful about what I put into my body and I'm no angel when it comes to not eating carbs, BUT now I no longer crave them and when I do have them served to me in a family or friend's house, I don't gorge myself on them like I used to. I honestly do feel better when I eat the primal way. When I slip, I get sick. I used to get sick before all of the time. The doctors couldn't come up with anything better than, "It's IBS" and "Here are meds that MIGHT help." Now I know why I get sick and what I can do to ensure I feel 100% all of the time. Again, I'm not perfect, but my body lets me know when I slip. This man is a genius and deserves a Nobel Prize.

[Michel · Rating 5 out of 5]

I loved it. Got this book on Friday, and despite a lot going on, finished it today (Monday). Informative, motivating, eye-opening, creative, simple, and easy to integrate into everyday life. What I really appreciate about this book is that it is not long-winded like a lot of Sisson's articles are. It covers a lot, but it covers what is necessary and it repeats when necessary. I do not feel comfortable doing the 21-Day challenge as I do not have my own space yet (can't remove all non-Primal foods when 3 other people are down with the SAD food), but I do plan to reread a lot of the chapters just to wrap my head around the concepts and science so that when it does come time to "primalize" my life, I'll be more than ready. Quick read, and definitely worth it.

[William Winkle · Rating 4 out of 5]

Think of this as "The Primal Blueprint for Dummies," and I mean that in a good way. Sisson has added a lot of photos, stripped away much of the explanatory science, and left us with an oversized, visually appealing distillation of his paleo-centric approach to nutrition, exercise, and life. If you only have time for one book to introduce yourself to the topic, make this the book you pick. The content is excellent and effective.

[Jenny Baker · Rating 4 out of 5]

This is worth buying.

[Karen · Rating 3 out of 5]

This book is a good basic introduction to primal eating. I especially like Mark's laidback approach to both eating and exercise. Some other books I've read go into the science behind this way of eating more deeply but this one is easy to understand and get started. He also has a blog with lots of good information, including videos of how to incorporate the fitness recommendations, even for the diehard couch potato.

At the end of the book there is a 21-day "diary" type document with specific things to do each day and fill in. I bought the book as an e-book, but I think you can download that part of it separately once you've purchased either the e-book or the print book, for easy recording.

[Karen · Rating 2 out of 5]

The original book "The Primal Blueprint" is supposed to be the definitive text on the Paleo lifestyle. And it may well be, but this one seemed like a regurgitation of material presented in the original book. Even in this book the writing is dully repititious...so much so that I kept skipping pages. It feels like the author needed to fill a set number of pages to have a viable book. The ending is page after page of blank diary-type lines where one is supposed to keep track of diet and exercise routines. The evidence is mostly anecdotal rather than scientific which the author fully admits. Having read other books on the low-carb lifestyle, none of the information on insulin resistance was exactly ground-breaking for me.

[Reba · Rating 4 out of 5]

This was a pretty easy challenge to do. The food wasn't so much the challenge for me as the exercise was, but at the end of it, I'd lost quite a bit of stored fat, gained some muscle definition and strength. I'd recommend it to anyone who is looking to get healthy, and not just the 21 days, but make it a complete life style change. After all, it's just food.

[Jim · Rating 3 out of 5]

I didn't read it for understanding of why paleo diet works. I've already read enough and believe the logic behind it. I picked it up more for the action plan. And that it did a decent job. Thought it could of had a few more recipes to get going. Quick read and I'll probably hold on to for a few more weeks instead of returning it immediately to the library.

[Rolando Gill · Rating 3 out of 5]

Great information, I am obviously convinced. I just felt like this turned out to be a successful attempt to get more of my money. Not overjoyed with that. I bought and read the original book and this had less information but delivered just as dryly.

[Victoria · Rating 2 out of 5]

Book just felt like it was lacking. There was some useful information but I had hoped the 21 days would be more defined and food suggestions given. The workbook part had page for each day but the prompts and fill-in-the-blanks were so minimal that they could be summed up by "keep a daily journel."

[Mary-anne · Rating 4 out of 5]

Excellent book for a newbie to paleo. Mark lays things out very clearly and well.

[Salam Tims · Rating 5 out of 5]

A little book that delivers on its sub-title premise… Read it and act on it and you body and health will be transformed

[Devin · Rating 3 out of 5]

Notes:
Ten thousand years ago, anthropologists assert that it was not uncommon for humans who avoided rudimentary fatalities (Eaten by a lion, fatal infection from a scraped knee, etc.) to live six or seven decades in robust health— with no medical care or modern comforts of any kind.
Even with their lifelong struggle for food, shelter, and safety, the “maximum observed lifespan” in Grok’s time was a mind-boggling 94! Stop & Wesson longevity is also enjoy today among the last remaining pockets of primitive hunter-gatherer cultures on the globe, such as the Ache, Hadza, Hiwi, and iKung. more than a quarter of today's Ache people in Paraguay make it to 70. Moreover, 73% of Ache adults eventually die from accidents, and only 17% from illness. (28)

“Being healthy does not require extreme training, restrictive/obsessive dietary habits, or a joyless, Spartan daily regimen (29).

Our hunter-gatherer ancestors did just enough work to get by, and enjoy life of extensive Leisure Time and Rich social interaction. Estimates derived from modern-day hunter-gatherers suggest that Grok’s routine probably consisted of a three to five hours of procuring food, another few hours of chores relating to Habitat, shelter, and basic human needs, 10 hours of sleep and rest, and 6 hours of leisure time each day, consisting of play and family or group socializing. Rather than accumulated material goods, it would appear that ample leisure Time ( art, dance, music, play, Spore, and storytelling) is the true currency of the hunter-gatherer (31).

Your original “ factory setting” is to be inefficient fat burning Beast! (33)
a steady supply of dietary carbs is entirely unnecessary and counterproductive to your health. Yes, your brain needs a small amount of glucose to keep it running, but this and other essential metabolic functions involving glucose are easily handled by internal Google's manufacturing mechanisms that are hardwired into your jeans. Your liver, if healthy, can make up to 130 grams of glucose— which it can also store is glycogen— on its own every day. This is more than enough to supply, even if you never ate another carbohydrate. We only “prefer” to burn glucose from carbs when is present in large quantities, since excess glucose in the bloodstream is toxic. In an effort to dispense with excess glucose as quickly as possible, your body Burns it for immediate energy, stores it as glycogen in the muscles and liver, or stores it as fat in your fat cells.

Your body can manufacture glucose from proteins and fats on demand, and in the amounts needed to keep her brain humming and energy level stable, through a process known as gluconeogenesis (35). This elegant function happens in the liver where fats and protein ( either ingested or stored) are converted into glucose and pumped into the bloodstream to keep you focused and energized. Many experts believe that gluconeogenesis can supply you with up to 150 grams ( 600 calories worth) of glucose per day if necessary.

When you consider how ridiculously small the body's glycogen storage reservoirs are, you understand that it would have been impossible for us to survive as a species of glucose were truly the “ preferred” fuel (37). The liver, which is the main backup glucose storage facility for the brain and other glucose burning organs, can only store about a 100 grams of glycogen— less than a day's worth. Your muscles can only hold another 350 to 500 grams. That's barely enough to run for the 90 minutes. meanwhile, we have virtually unlimited storage capacity for fat.

The total amount of glucose dissolved in the bloodstream of a healthy non diabetic adult is equivalent to only a teaspoon (5 g). Much more than that is toxic (38).

The brain is the major consumer of glucose, needing maybe a hundred 20 grams a day. Low-carb eating reduces the brains of glucose requirements considerably, and those who are eating very low carb and are keto adapted may only require about 30 to 50 grams of glucose per day to fuel the brain.

Ketones are an energy-rich by-product of gluconeogenesis produced when the liver uses fat to fuel the conversion process (39).

Insulin resistance occurs when muscle and liver cells become desensitized to insulin storage signals due to excessive production (48). A vicious cycle leading to exhaustion transpires as follows: first, the ingestion of processed carbs elevates blood glucose levels, creating an immediate boost in energy, mood, and cognitive function. Within minutes, your elevated blood glucose prompts the pancreas to release insulin into the bloodstream. This is an essential function, because excess glucose in the bloodstream is toxic and can quickly become life-threatening if not removed ( as experience by diabetics). when insulin does his job and removes glucose in the bloodstream, this “ sugar crash” seven suddenly makes you feel sluggish, moody, and unfocused.

Chipotle proudly promotes sourcing the most natural, local, planet-friendly meat and produce. The “Burrito bowl enables custom design and is tortilla free.

Quinoa is technically not a cereal grain, but a chenopod— closely related to beets, spinach, and tumbleweeds. It’s a complete protein and free from gluten (120). Wild rice is also not a cereal grain, but an aquatic grass (also gluten free). Quinoa and wild rice are the best options if you must have a grant type experience. Categorize the supplemental carbs has indulgences. They may be enjoyable, but are likely unnecessary— especially if you're trying to reduce excess body fat.

Primal approved beverages include club soda, coffee, and mineral water (121)
try to find organic chocolate due to pesticide concerns with cocoa bean production in foreign countries (123). find products with the highest possible cocoa content; 75% or above is excellent.

[Chris · Rating 3 out of 5]

Excellent read for background knowledge. Some action points are impractical in the real world, but its a good guide.

[Sarah · Rating 5 out of 5]

Love how easy and kind this approach is to finding health and happiness.

[Abdulrahman · Rating 3 out of 5]

عن نظام التغذيه المسمى بالبيليو، او حمية رجل الكهف. و التحول لحرق السكر بدل حرق الدهون

[Chade66 · Rating 4 out of 5]

I started this book but didn't finish it. It was very interesting but ultimately not for me.

[Mark Rosemaker · Rating 4 out of 5]

What is the book about?
The book is about reprogramming one's genes through diet and lifestyle (including exercise).

What problem was the author trying to solve?
The author wants to educate the reader about supposed myths about diet (and exercise) and argue for the benefits of the paleo diet.

What are the main arguments? Do I agree?
The main arguments are:
* Trust your body because it knows what you need.
* Humans have basically the same genes we had in the stone age. By eating like we ate in stone age, we can switch on genes that make us fitter.
I agree with the first argument. Our bodies react to our lifestyle. I think it's important to experiment with diets and see what happens.
The second argument makes some sense, but I'm not 100% convinced.

What did I learn?
I learned how to eat paleo.

Which three facts, ideas or principles do I want to remember the most?
* With the paleo diet, I might have more energy than other diets. My body gets trained to use stored energy, so I don't have to refuel as often.
* You can keep fit with limited time investment if you work out smart.
* It's good to have frequent movement brakes (while working). A standing desk is a good idea.

Which of my beliefs were challenged?
I'm not sure. I tried the paleo diet for many weeks and I think I eat healthier now - which I expected. If I will stick to it, I don't know yet.

How did my life change by reading this book?
I eat much more consciously and try out different food and see how my body reacts to it.

What are action items I learned that I need to implement as soon as possible?
* I eat paleo now. I want to improve on that more and more by buying more diverse food and trying out even more.
* I exercise smarter now.
* I want to buy a standing desk as soon as I can afford it.

What else did I like about the book?
I liked its conciseness.

Which other books were mentioned or recommended?
* by the author:
* The Primal Blueprint
* The Primal Blueprint Cookbook
* The Primal Blueprint Quick and Easy Meals
* Paleo Diety by Loren Cordain, PhD
* The Fibre Menace by Konstantin Monastyrsky
* What They Don't Teach You At Harvard Business School by Mark McCormack
* Good to Great by Jim Collins


Short Overview

Trust your body!

Key Concepts
1. Yes, You Really Can Reprogramme Your Genes
2. The Clues to Optimal Gene Expression Are Found in Evolution
3. There Is No Requirement for Dietary Carbohydrates in Human Nutrition
4. 80 Percent of Your Body Composition Success Is Determined by How You Eat
5. Grains Are Totally Unnecessary (And So are Pulses, For That Matter)
6. Saturated Fat and Cholesterol Are Not Your Enemy
7. Exercise Is Ineffective for Weight Management
8. Maximum Fitness Can Be Attained in Minimal Time with High-Intensity Workouts

Action Items
1. Eliminate the Typical Western Diet Foods
2. Shop, Cook and Dine Primally
3. Make The Healthiest Choices Across the Spectrum
4. Exercise Primally – Move, Lift and Sprint!
5. Slow Life Down

[Alain Burrese · Rating 4 out of 5]

After reading “The Primal Blueprint: 21 Day Total Body Transformation: A Complete, Step-By-Step, Gene Reprogramming Action Plan” by Mark Sisson I’m not ready to go primal. I don’t necessarily agree with everything in this book, even though it seems to be working for Sisson. However, I’m glad I read it, and I recommend it, because I’m a firm believer in what Jim Rohn used to say. Don’t just read one book on fitness and follow it. Read several viewpoints and find what works best for you.

I like reading different books on health and fitness for different reasons. First, continual reading of such books helps keep me motivated to continue to work out and stay fit. It is inspiring to read about others and their fitness quests and accomplishments. Second, I always find at least one or two small things that might help me with my health and fitness goals. Even if I don’t follow a person’s entire program, there are often things that do help me with my personalized program. Third, it is good to stay up with the different information out there to be better informed and more knowledgeable regarding health and fitness in general.

This is a follow up plan to Sisson’s “Primal Blueprint” book. I did not read that book, but he gives the basics of his program here, so you can benefit from this book without the former. However, if you read the first book and want more, that is when this book would be especially beneficial to help you continue.

The first chapters outline the key concepts to Sisson’s primal fitness program. These chapters cover genes, burning fat, carbohydrates, body composition, grains, saturated fat, exercise, and attaining maximum fitness. I found the concepts interesting, and believe some of this would work for many people, but I’m not convinced that I want to go totally “primal.” I’m not going to give up grains, even though this has been a successful strategy for some. Other professionals advocate grains in a diet and I tend to follow that path. I do however agree with the concept of including high-intensity workouts into your routine for optimal fitness.

The next part of the book contains action items to help the reader incorporate the strategies into their lives, and then the last part has the 21 day challenge with journal pages to help you keep track of what you are dong and how it is working for you. I do think to follow this strictly as Sisson does would take a good bit of discipline. It does seem strict, even if Sisson says it is easy to follow.

There were small gems throughout the book. I really like the emphasis on playing and having fun. Being fit should enhance your life and allow you to enjoy more. I agree with this one hundred percent. I enjoyed reading this book, it motivated me some, and had some ideas to incorporate into my own health and fitness regime, even if not everything.

[Steven R. McEvoy · Rating 5 out of 5]

A few years back I read The Primal Blueprint. I loved the concept but struggled in implementing the concepts and kept trying off and on. This book put together the finishing touches. It is a synthesis of the material and what makes it amazing is that the day by day process of the challenge is easy to implement. Each day as you progress, you have tasks to perform, and you track and record food, exercise, and lifestyle changes.

Mark Sisson has over 34,000 followers on twitter and even more follow his blog Mark's Daily Apple. Many attest to the success of Primal Living. And I have been a fan of Mark's for a while, but just was not hitting the 80/20 - I was closer to 50/50. The book helped me make it more consistent.

If you have tried giving paleo or primal a try and have struggled, this book is for you. If you have been thinking about it trying it, it's an excellent tool to move from an SAD, Standard American Diet, to being a fat burning paleo machine. If you are already living the Grok lifestyle, going through the 21 days of exercises will help you take it to the next level.

The book was exactly what I needed and I am sure it will be a great resource for you in making the lifestyle changes you're looking to make.

Read the review and with links to other reviews of health and fitness books on my blog Book Reviews and More.

[Doug · Rating 3 out of 5]

This was fine. I didn't get through it.. maybe about 1/3 of the way.. when I realized I'm going to get zero new information out of this book. Well, maybe one new information for things I didn't pay attention to in Primal Endurance, but probably more likely zero. As there was real research that I've been getting into that contradicts some of the things that are taught in this book and it gets irritating having to keep all those things straight in my head while listening and running.

At any rate, this isn't a bad book, just bad for me at this time. There is likely some great information in here and a decent plan for moving forward with the blueprint, but I'm shelving it and probably not going to revisit it in this format. I'll re-read Primal Endurance before picking this up again.

[Monica · Rating 2 out of 5]

If you're looking into this type of health plan and you like to keep track of your progress by writing down your goals - then this is the book for you.

I was looking for more meal plans .. and a bit more in-depth look at how this type of eating plan can supports health in a more scientific manner.

The web site ( google Mark's Daily Apple )is quite good though. I may pick up the cook book as well. I just can't recommend this particular book if you're into nutrition and knowledgeable in the subject.

[Melissa · Rating 4 out of 5]

I'm a bit of a science and nutrition nerd, so I loved reading about the underlying effects of our diet. I didn't necessary follow the challenge, but I've been (pretty much) eating the way he recommends and have been noticing some good changes. My chronic headaches have not made an appearance since I last had a corn product, I no longer have the post-lunch energy crash, and I've been losing weight even though I haven't been great about the fitness side of the Primal Blueprint. I'm excited to experiment more with new recipes, and get better and more efficient at living this way.

[Angela · Rating 3 out of 5]

A great start to eating a low carb diet. I'm not 100% convinced that paleo eating is scientifically based, but it seems to be a generally healthy way to eat, if you don't go overboard on the meat. As a long distance runner, adjusting to lower carb intake is tough, and if you run marathons you'll probably have to eat more carbs than he proposes. All in all, I enjoyed the book, and it was a good reminder to eat mostly unprocessed foods and more vegetables.

[Shana's Reading Shelf · Rating 4 out of 5]

I really enjoyed this book, it made me look at food in a different way. It's kind of disturbing to think of all the processed food that we eat and what it does to our body. I don't know if I could stick with this lifestyle 24/7 but I think the main message of the book is to eat whole foods as much as possible, exercise to your comfort level, and reconnect with the nature and people :). Overall an interesting take on the human body.

[Jason Lilly · Rating 4 out of 5]

Some useful tips in this book, but much of which is available if you follow Mark's blog and mailing list. I was most inspired by the sections that focused on more than just the primal diet/exercise and mentioned overall lifestyle changes, such as getting more sleep, living more simply, etc.

It is a quick, simple read that will encourage you to make some positive changes, especially if you are interested in the Paleo/Primal lifestyle.

[Stephanie · Rating 4 out of 5]

This confirms that the changes I'm making in my diet and exercise are the right way to go. I've already taken most of the steps it discusses because of doctor recommendations, reading Why We Get Fat and doing online research about Paleo. This book makes things easy to understand and makes me confident I can get fit. I learned a few new things and will be cutting a couple more items out of my meal plan.

[Bonita · Rating 3 out of 5]

I like the way this book is set up. I chose to do the 21 day challenge in January which was a big mistake. There are a lot of outdoor activities and activities that are not easily worked into my schedule right now. I find some of the activities almost have to be forced when the idea (I think) of the primal lifestyle is to fit activities in naturally. I own the book so I can dig it out some other time to work on.

[crashy · Rating 4 out of 5]

Pre neznalca PALEA výborná kniha ako začať zmeniť život a pre mňa je to len potvrdenie mojich znalostí. Mrzí ma však, že značná časť informacií je smerovana len pre Američanov, kde sú tipy pre, kde môžu nakupovať..ako ušetriť...kde sa stravovať ....ale pre nás Slovákov neosožné.
Z knihy som si jedine odniesla, že netreba veľa cvičiť. Stačí krátko a intenzívne...bude to mať väčší osoh ako tráviť vyše hodiny v posilovni...trápiť sa a tým pádom viac ľudí to odrádza od pohybu :)