TABLE OF CONTENTS
Welcome from Mark
Your Way or the Highway
Sidebar: Striving For Perfection With the 80% Rule
Introduction: What Is Going On Here?
Sidebar: Conventional Wisdom vs. The Primal Blueprint
Is Dying of Old Age Getting Old?
Sidebar: Be like Mike—Your Genes Don’t Have To Be Your Destiny
Chapter 1: The Ten Primal Blueprint Laws (“Commandments” Was Already Taken)
“Are We Not Men? We Are Devo!”
Sidebar: A SNiPpet About Evolution
You Have to Fit Your Genes to Fit into Your Jeans
Primal Blueprint Law #1: Eat Lots of Plants and Animals
Primal Blueprint Law #2: Avoid Poisonous Things
Primal Blueprint Law #3: Move Frequently at a Slow Pace
Primal Blueprint Law #4: Lift Heavy Things
Primal Blueprint Law #5: Sprint Once in a While
Primal Blueprint Law #6: Get Adequate Sleep
Primal Blueprint Law #7: Play
Primal Blueprint Law #8: Get Adequate Sunlight
Primal Blueprint Law #9: Avoid Stupid Mistakes
Primal Blueprint Law #10: Use Your Brain
Sidebar: Learn Them, Know Them, Live Them!
That’s It
Chapter 2: Grok and Korg—From Indigenous to Digital: One Giant Step (Backward) for Mankind
Livin’ Large 10,000 Years Ago
Grok’s Walk
The American Dream—Unplugged (Or Should We Say, “Plugged In?”)
An Alarming Morning
“That Problem”…Among Others
Spreadsheets and Chow Mein
Love, Money, and Insulin
Kenny’s World
“We Have Met the Enemy, and He Is Us”
Sidebar: How Grok Probably Spent His Day
Sidebar: How Ken Korg Spends His Day
Chapter 3: The Primal Blueprint Eating Philosophy. “Do These Genes Make Me Look Fat?”
Sidebar: A Separate Shelf for the Blueprint
It’s All About Insulin (Well, at Least 80 Percent of “It”)
No, Really–It’s All About Insulin
But a Little Bit Won’t Hurt, Right?
It’s Not About Cholesterol…Really, It’s Not!
Cholester-ALL – More Than Just a Number
Murder Mystery Dinner: Oxidation and Small, Dense LDL Are Guilty!
Statin Stats Stink!
Sidebar: How to Sneeze at Heart Disease
Put Inflammation at Ease With Omega-3s
Context In, Calories Out – Understanding the Macronutrients
Protein
Carbohydrates
Sidebar: The Carbohydrate Curve–What’ll It Be? The “Sweet Spot” or the “Danger Zone”?
Fat
Ketones – The Fourth Fuel
Eating Well
The “Oh, Positive!” Diet
Eating on Grok’s Clock
Dealing With the (Maybe Radical) Change to Primal Blueprint Eating
One Small Scoop for Mankind
Chapter 4: Primal Blueprint Law #1: Eat Lots of Plants and Animals (Insects Optional)
Sidebar: The Primal Blueprint Food Pyramid
Vegetables
Fruits
Choosing the Best Fruits
Sidebar: Fruit Power Rankings
Animal Foods
Meat and Fowl
Sidebar: A Little Meet and Greet for Your Meat
Fish
Eggs
Going Primal on a Dime
Nuts and Seeds and Their Derivative Butters
Sidebar: Mark’s Favorite Primal Snacks
Herbs and Spices
Foods to Enjoy in Moderation
Certain Fruits
Coffee
Dairy Products
Fats and Oils
Sidebar: Mark’s Primer on Fats and Oils
Starchy Tuber Vegetables
Water: Obey Your Thirst, It’s Not Too Late
Wild Rice
Sensible Indulgences
Alcohol
Dark Chocolate
High Fat Desserts
Finally, A Word About Supplements
Multivitamin/Mineral/Antioxidant Booster
Omega 3 Fish Oil
Probiotics
Protein Powder
Supplement Quality
Chapter 5: Primal Blueprint Law #2: Avoid Poisonous Things. “Drop Your Fork And Step Away From The Plate!”
Going Against the Grain
The Base of The Disease Pyramid
Phytates We Hate
Gluten, Lectin - Immune Affectin’
Sidebar: The Holes in the Whole Grain Story
Say Goodbye to Fatigue, Illness and Suffering
Trans and Partially Hydrogenated Fats
Other Foods to Avoid
Grains…Oh, Did I Already Mention Them?
Legumes
Processed Foods
Sugar
Chapter 6: The Primal Blueprint Exercise Laws. Here’s a Hint: Walk, Lift and Sprint!
Sidebar: Primal Fitness Pyramid
Primal Fitness
Organ Reserve: The Key to Longevity
Primal Blueprint Law #3: Move Frequently at a Slow Pace
Zoning: “In” and “Out”
Sidebar: The Primal Fitness Heart Rate Zones
A Case Against Cardio
Why Run When You Can Grok?
Sidebar: Chronic Cardio Drawbacks - Pocket Reference
“But This Feels Too Easy!”
Primal Blueprint Law #4: Lift Heavy Things
Strength Workout Strategy
Sidebar: Stretching: If You Don’t Know Squat, Try Hangin’ With Grok
Primal Blueprint Law #5: Sprint Once In A While
Sidebar: Clouseau-Robics And Doberman Intervals
Sprint Workout Strategy
Proper Running and Cycling Form
Sidebar: Happy Feet
Chapter 7: The Primal Blueprint Lifestyle Laws. If You Don’t Snooze, You Lose
Primal Blueprint Law #6: Get Adequate Sleep
Opportunity Costs–What Is Your Best Buy?
Sidebar: Get Primal With TiVo? You Bet!
Surf The Internet Or Surf The Waves – Understanding Sleep Cycles
How To Get An “A” In “Z’s”
Napping: It’s Not Just For Cats Anymore
Primal Blueprint Law #7: Play
Primal Blueprint Law #8: Get Adequate Sunlight
How To Screen Your Opponent
Look on the Bright Side
Primal Blueprint Law #9: Avoid Stupid Mistakes
The Darwin Awards – Long Live Natural Selection
Stupor Hero
Hypervigilance and Risk Management
Primal Blueprint Law #10: Use Your Brain
Chapter 8: A Primal Approach To Weight Loss-“A Primal Breakfast, A Primal Lunch, And A Sensible Primal Dinner”
Sidebar: In This Chapter
Weight-Loss Macronutrient Plan
Protein
Carbohydrate
Sidebar: Really, It’s All About The Carbohydrate Curve
Fat
Ken Korg: Suggested Eating For Primal Weight Loss
Caloric Expenditure
Macronutrient Calculations
Food Journal
Sidebar: You Won’t Believe What’s Primal!
Kelly Korg: Suggested Eating For Primal Weight Loss
Caloric Expenditure
Macronutrient Calculations
Food Journal
Sidebar: How To Lose Like a Winner
Weight-Loss Exercise Plan
Ramp Up Low-Level Activity
Make Your Hard Workouts Harder
Chill Out and Break Through
Sidebar: Sisson’s Six-Pack Secrets
Suggested Exercise Week Schedule
Mark’s Exercise Week Analysis
I.F. You Want To Lose Even More Fat, Try It!
Weight-Loss Troubleshooting
Get Into The Sweet Spot And Stay There!
Moderate Stress Levels
Adopt a Positive Mindset
Accept Your Plateaus, Then Carry On–Primally
Sidebar: Avoiding The Three Biggest Reasons For Weight Loss Failure
Chapter 9: Conclusion – Time To Party Like A Grok Star!
Sidebar: The Korg Komeback
On Your Own
The Elitist Race
Taking Action
Sidebar: Around The World (Or At Least To Dallas and Back) In 72 Hours
Rethinking Your Goals
Sidebar: Primal Approved - At a Glance
Sidebar: Primal Avoid - At a Glance
Internet Appendices
Index