Table Of ContentTHE
PRIMAL BLUEPRINT
21-DAY TOTAL BODY
TRANSFORMATION
“I designed this program as
a 21-day adventure.
Reading and putting the program
into action will take less than
an hour a day - really!
The results of your gene
reprogramming will benefit you
for the rest of your life - as long as
you remain on the Primal path.”
- Mark Sisson
Malibu, CA. October, 2011
DISCLAIMER
The ideas, concepts and opinions expressed in this book are intended to be used
for educational purposes only. This book is sold with the understanding that
author and publisher are not rendering medical advice of any kind, nor is this
book intended to replace medical advice, nor to diagnose, prescribe or treat any
disease, condition, illness or injury.
It is imperative that before beginning any diet or exercise program, including
any aspect of the Primal Blueprint program, you receive full medical clearance
from a licensed physician. Author and publisher claim no responsibility to any
person or entity for any liability, loss, or damage caused or alleged to be caused
directly or indirectly as a result of the use, application or interpretation of the
material in this book. Sorry, but that’s what my lawyers forced me to say in
order for me to be able to offer you my insights. If you object to this disclaimer,
you may return the book to the publisher for a full refund.
THE PRIMAL BLUEPRINT
21-DAY TOTAL BODY TRANSFORMATION
© 2011, Mark Sisson. All rights reserved.
Except as permitted under the United States Copyright Act of 1976, reproduction
or utilization of
this work in any form or by any electronic, mechanical, or other means, now
known or hereafter
invented, including xerography, photocopying, and recording, and in any
information storage and
retrieval system, is forbidden without written permission of Mark Sisson.
Library of Congress Control Number: 2011915858
Library of Congress Cataloging-in-Publication Data
Sisson, Mark, 1953-
The Primal Blueprint 21-Day Total Body Transformation / Mark Sisson
ISBN: 978-0-9822077-7-2
1. Health 2. Weight Loss 3. Diet 4. Physical Fitness
Writing/Consulting: Brad Kearns
Design/Layout: Caroline DeVita
Project Manager/Pie Charts: Aaron Fox, Primal Nutrition
Photography/Cover Model: Carrie Sisson
Cover Design/Photo Editing: Farhad Mostaedi
Front Cover Design: Ralph Nacepo
Text Editor: Greg Brown
Slackline: Kyle Sisson
For more information about the Primal Blueprint 21-Day Total Body
Transformation, please visit
primalblueprint.com
For information on quantity discounts, please call 888-774-6259
Publisher: Primal Nutrition, Inc.
23805 Stuart Ranch Rd. Suite 145
Malibu, CA 90265
CONTENTS
INTRODUCTION
KEY CONCEPTS
Yes, You Really Can Reprogram Your Genes
The Clues To Optimal Gene Expression
Are Found In Evolution
Your Body Prefers Burning Fat Over Carbohydrates
80 Percent of Your Body Composition Success Is
Determined By How You Eat
Grains are Totally Unnecessary
Saturated Fat and Cholesterol Are Not Your Enemy
Exercise is Ineffective For Weight Management
Maximum Fitness Can Be Achieved In Minimal Time
With High Intensity Workouts
ACTION ITEMS
Eliminate SAD Foods
Shop, Cook, and Dine Primally
Make The Healthiest Choices Across the Spectrum
Exercise Primally – Move, Lift, and Sprint!
Slow Life Down
21-DAY CHALLENGE
INTRODUCTION
The 284-page Primal Blueprint (released in September 2009) took three years of
research and writing, and over 30 years of immersion into the world of diet,
fitness, performance nutrition, and elite athletics. I was honored by the resulting
critical acclaim and sales popularity, as it climbed to the #2 bestseller overall on
amazon.com in March 2010. Personal satisfaction aside, the popularity of the
Primal Blueprint, MarksDailyApple.com and the Primal/paleo/hunter-gatherer
movement in general sends the clear message that people are tired of flawed
Conventional Wisdom and are ready to embrace the lessons of our past when
striving to lead a healthy, happy, active life.
“Going Primal” offers an appealing alternative to the distorted messages
conveyed by Conventional Wisdom - that we have little control over the aging
process, or our genetic predispositions to health problems and excess body fat.
Instead, you can actually reprogram some of your genes, press the “reset” button
on the runaway decline in human health in the modern world, and reconnect with
your own recipe for optimal health, ideal body composition, and longevity that
has been molded by two million years of human evolution. In fact, as you will
soon discover, it is your birthright to be lean, strong, fit, healthy and happy. I’m
here to take you through the steps to regain that birthright.
After the Primal Blueprint was released, I started receiving recurring back-
handed compliments along the lines of, “Wow – really comprehensive work
Mark, great detail and excellent research. But…what exactly do I do now? What
are the precise steps I can take to start living Primally today?”
The Primal Blueprint 21-Day Total Body Transformation is the answer to that
question. It’s a practical, action-oriented guide for how to eat, exercise and live
Primally – a “cut to the chase” resource to make a smooth and quick transition
into a Primal lifestyle. First, we will cover eight Key Concepts – “things you
need to know” – to succeed. These Key Concepts represent the most important
day-to-day elements of the Primal Blueprint, and address some of the common
questions posed by readers of the book. Once you are armed with the knowledge
and understanding of these Key Concepts, you can proceed with confidence and
focus to tackle the five Action Items – “things you need to do.” Finally, you will
jump into the 21-Day Challenge – “time to get to it!” This is a step-by-step
journey of daily challenges (categorized as Diet, Exercise, or Lifestyle
challenges) relating to the Action Items, with corresponding journal exercises.
“The Primal Blueprint is about getting the greatest health and fitness
benefits you can with the least amount of pain, suffering, and sacrifice.”
So, when I ask you to throw away a large percentage of the food that currently
occupies your fridge and pantry – staples that probably have sustained you for
your entire life – you’ll be buoyed by a clear understanding about how these
dietary shifts will profoundly improve your metabolism and health. Or when I
explain why you really don’t need to spend that much time exercising, you won’t
be inclined to doubt me (or try to sneak in some “extra credit” workouts!).
Unlike many other diet and exercise “programs”, the Primal Blueprint
philosophy offers tremendous flexibility for personal preference, and even the
hedonistic enjoyment of comfortable modern life. You can be sure that I walk
my talk, but I’m no ascetic or tightly-wound fitness freak. As I detailed in the
Primal Blueprint, I’ve been there and done that during my career as an elite
marathon runner and ironman triathlete. Today, my goal is to look super fit
without having to follow an exhaustive, time-consuming exercise regimen, enjoy
the heck out of my meals without the slightest hint of deprivation or restriction,
and essentially neutralize the aging process by engaging in lifestyle behaviors
that promote optimal gene expression. I want you to experience that kind of
freedom and empowerment as well.
A 21-DAY TRANSFORMATION – THAT WILL
LAST THE REST OF YOUR LIFE
Your genes are extremely sensitive to environmental influences, many of which
you control directly, so you really can make great progress toward reversing
years of adverse lifestyle habits in just 21 days. By eating and exercising
Primally, you will transform from a sugar-dependent, fat storing organism that
constantly battles hunger, illness, depression and weight gain, into what I call a
“fat burning beast” who burns stored body fat day and night, at exercise and at
rest, as your primary energy source. By recalibrating delicate hormonal
processes that have been thrown out of whack by hectic modern life, you’ll be
able to manage stress smoothly, avoid burnout, enjoy elevated immune function
