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The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy

The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy

porMark Sisson
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BG
4,0 de 5 estrellas Well book
Revisado en España 🇪🇸 el 20 de enero de 2017
Compra verificada
I recommend this book to anybody that wants to reconsider a lot of certainties that we have apparently about alimentation. And have a new and fresh view very different of the current general opinion.
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CSD
4,0 de 5 estrellas Mostly good
Revisado en los Estados Unidos 🇺🇸 el 28 de julio de 2010
Compra verificada
Humans evolved for centuries to live a certain way. This way of life was disrupted by technological and social evolution. This disruption has caused many of society's ills. By living as humanity evolved to live, one can reverse many of the chronic ills that plague modern man, such as obesity, cancer, heart disease, diabetes, and more. So goes the hypothesis in Sisson's The Primal Blueprint.

I don't disagree with this hypothesis, but I do believe that Sisson has an ideology that he wants to push, rightly or wrongly. I believe this ideology undermines Sisson's case in some instances. A number of claims in the book strike me as being poorly supported or unsupported by data, or even inconsistent with other statements in the book. The "paleo movement" has its own brand of dogma that it likes to espouse based on what in my opinion is questionable empirical ground.

Some of these questionable claims are as follows:

Sisson discourages the consumption of grains due to "antinutrients" known as phytates; however, he neglects to mention that these are found in significantly greater abundance in nuts, which he encourages one to eat.

He promotes taking a multivitamin, despite little if any scientific evidence that doing so is beneficial to health. Science is full of various supplements that subsequently were shown to have few positive or even harmful effects on the body (beta carotene, vitamin c, etc.) Further, the supplement section reads like an advertisement, and features links to his supplement company. Nor does Sisson present the notion that a supplement, even in multivitamin form, most likely lacks many other nutrients that act in synergy with the nutrient being supplemented. (And it should go without saying that Grok [Sisson's name for the prototypical human] never took supplements.)

The way Sisson presents it, if you have a few slices of bread a day, you are on the fast track to diabetes. He likes to discuss the effect of carbohydrate consumption on insulin response, noting that carbs place higher on the glycemic index than do other foods. But these statements should be qualified by noting that consuming these foods with fat, for example, slows this process. I don't disagree that most people should cut out nutritionally void simple sugars for more healthy greens and fats, but Sisson needs to offer practicable advice. One can still maintain a healthy carb intake within Sisson's 100 - 150 g for "maintenance" weight with a sandwich or cheeseburger now and then.

Similar complaints can be lodged at Sisson's stance on peanut butter being a health risk due to aflatoxin and the relative health benefits of organic foods. Again, where is the data? To my knowledge there is little data demonstrating that whatever latent pesticides exist on non-organic food are harmful in the long-run, nor data comparing nutrient composition in non-organic food vis-a-vis organic food. Nor could I find any sort of study evaluating the risk of aflatoxin exposure. Singling out one particular food seems silly to me; peanut butter isn't unique in there being potential risks.

So anyway, in conclusion it's a good primer to a more healthful way of life, but Sisson should make a greater effort to ground what he says in empirical reality.
A 9 personas les ha parecido esto útil
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theArchitect
4,0 de 5 estrellas Puzzle #2: The Nutrition Factor
Revisado en los Estados Unidos 🇺🇸 el 19 de marzo de 2012
Compra verificada
Great for anyone looking for a simple and new way of dieting.

Though there is a certain strain of 'elitism' in this diet, investing on prevention than the cure in terms of ailments is a much better investment in my view.

The ideas presented in this book is based on the historical idea of 'primal living'. Being Grok as the protagonist of the primal, pre-agricultural period, of humanity - this shows an alternative lifestyle that will make you think of what you've been doing the past years of your life. I've embarked on the journey of health that started with finding an alternative on the gym mentality of the world, the 1st piece of the puzzle. I found Mark Lauren's "You Are Your Own Gym" and never looked back to doing the gym. Ok so I go once a week - 'cause I'm still paying for the membership. But I digress, it's about to end anyway.

The 2nd piece was the nutrition. I always believed that 'you are what you eat' - and with that mantra I looked on reviewing on what I was putting in my system per say. I have doen a month of transitioning from my conventional diet into the diet presented in the book. There was a sure spike in the food purchases I made on a weekly basis, but as I said at the start it was an investment. But it showed results. I was less hungry as with previous diets of eating 6 times a day with smaller meals always left me hungrier and craving more food. With this diet I ate more but not as frequent, with food that (not that it's gourmet) but tasted amazing and fully satisfied me.

I don't know about anyone else but eating something satisfying is the main thing that makes following a diet difficult. If you're not enjoying what you're having, there's a lack of motivation that will slowly mount up into something that will totally stop you from doing the diet. Unless you get rapid results then the pain of doing an un-enjoyable diet would be justified. But then again you'd be miserable in the whole process. I'll take the path that I'd enjoy and would fully see the results.

If your'e still skeptical about this (which is fully justified on your behalf) there's a straight to the point version which is a 21-Day Guide book for it. Search Amazon and you'll find it surely as being part of the series of books for this concept.

I recommend this who have tried various pop-culture diets which have failed them. I know the previous ones have failed me.
A 2 personas les ha parecido esto útil
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Mable D.
4,0 de 5 estrellas Good recipes with one caution
Revisado en los Estados Unidos 🇺🇸 el 2 de febrero de 2012
Compra verificada
This book, and eating style are excellent. I've been eating this way, without recipes for 1 month and lost 15 lbs and feel great, not hungry or grouchy at all. I highly recommend these books by Sisson, especially the cook books. Read the paperback book first to understand what you are doing. People will come to you and ask what I'm doing to lose weight, because the weight loss is noticeable. If you've read the paperback, you have the answers to all their curious-interested questions, and sometimes condemning-ignorant questions, too. Referring to the "Standard American Diet" as SAD usually gets a laugh. If you are the type of person who doesn't care about they "why" just the "how" then you can get away with the cookbooks & some additional creativity on your part & maybe supplement with an internet search for specific item recipes. But be ready for curious people who knew you before asking you after how you are getting into shape.

My one complaint about this book is that the print in the cookbook can cause some miserable COOKing and Food Prep FAILS...if you are not paying close attention. In a list of ingredients, these two words - tablespoon and teaspoon look so similar, usually, but the typefaces of these words in these two books, make the tablespoon and teaspoon EXTRA SIMILAR. The typeface does not use a Capital T for Tablespoon. It is very easy to mistakenly add too much or not enough of a particular ingredient. I speak from experience with this mistake, and I am a great reader & good recipe follower. It is the typeface & lack of Capital T, for Tablespoon, that I normally rely on in every other cook book or recipe I own or use. My solution - I used a little pen to put capital "T" on all the tablespoons, turning them into Tablespoon. This way it looks more like we were taught in school & every other recipe on the planet:
tablespoon
teaspoon
teaspoon
tablespoon
tablespoon

vs.

Tablespoon
teaspoon
teaspoon
Tablespoon
Tablespoon

If you have good eyesight and never make this error, then the cookbooks by Sisson are without fail - yum yum yum recipes. Go for it. Highly recommend. If you do have a tendency to be in a kitchen with less than ideal writing, have to look at recipes from farther away that you'd read a book, or are just glancing back and forth with the recipe - then mark the Tablespoons. Else you will have some funky tasting and cooking stuff sometimes.
A 3 personas les ha parecido esto útil
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Kat
4,0 de 5 estrellas Basically good, but too many pitches for other products
Revisado en los Estados Unidos 🇺🇸 el 22 de julio de 2010
Compra verificada
Overall I am enjoying this book. I only started the plan five days ago, so it is too early to tell what results will be. Having done well in the past with a diet based on the glycemic index,  The New Sugar Busters! Cut Sugar to Trim Fat , I suspect it will work if I can stick to it. Some of the science Sisson quotes, like the Framingham Heart Study and the Nurses Study, are classics that I've heard referenced by doctors and the like, and it adds to the credibility. But then he'll go and blow it by quoting someone like Deepak Chopra or Andrew Weil. Perhaps time will tell on whether those two have the right idea, but I'm not convinced that they aren't at least partially quacks, and Sisson would be better served sticking to peer-reviewed, replicated studies when he wants to add some credibility to his book.

That being said, he's not the only one out there touting this kind of change in eating style: see also
The New ME Diet: Eat More, Work Out Less, and Actually Lose Weight While You Rest , The Omnivore's Dilemma , In Defense of Food: An Eater's Manifesto  , and sites such as [...]. Either it is the fad of the moment or they're onto something ahead of the power curve of the conventional farming/eating/fitness industry. Time, again, will tell. What I do like is that he advocates moderation, and it isn't a no-carb diet: eat lots of fruits and veggies, and some dairy if you want. I think that is a sensible change for any American to make, and this book simply lays out the reasons why it is better for us than high-carb diets.

The most annoying features of the book: 1) how repetitive it is, and 2) constant references to Sisson's blog and supplement gig. Like quoting celebrity doctors instead of studies, this diminishes some of the credibility in my eyes. Instead of being horrendously repetitive, as if he thinks repetition will make a believer of the reader if science and anecdotes won't, I'd prefer more useful content. Constantly referencing workouts or recipes or articles found on his blog is annoying, and the space wasted by the repetition of the plan's basic rules and reasons would have been better used to include that content in the book. (Especially since the blog site doesn't make it easy to find.) So, in short: good book if you the repetition of the same info doesn't drive you insane, and if you can get past the 'go see my blog' and 'buy my supplements' pitches.
A 14 personas les ha parecido esto útil
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Michael T.
4,0 de 5 estrellas A little long-winded, but good.
Revisado en los Estados Unidos 🇺🇸 el 20 de marzo de 2013
Compra verificada
Like many instructional books, this one tended to repeat itself over and over, like your school day years, trying to get to the designated word count. That being said, this is a book that does a fine job with the hows and whys.

So now to my story, I really did not need to lose any weight, per se, as I (male) hovered between 174-178 lbs, at 5'10". What led me to this diet was an extreme episode with hives, I figured it might have something to do with my diet, but I was not sure. I remember hearing Mark being interviewed a couple of times so I decided to check out his book. As I read the book, my hives episodes passed, but this diet continued to pique my interest. After a while I decided that I would give it a shot, anyways.

Now, I did not jump in right away. For me, it took some weaning. I mean there are some hard core staples being removed from my and most people's diet. What, no more pizza, no more of my family famous pinto beans, no pasta, no corn on the cob, no sandwiches, no rice, no oatmeal. It took me a minute to wrap my mind around it.

Eventually, I jumped in. After a little more than a week, I step on the scale and I was 166 lbs. Say what. I wasn't starving myself or doing any strenuous exercising. I would be happy before when I got down to 172 lbs. Another two weeks and I am now 164, which includes a short vacation where I was off the primal wagon. That is about enough weigh loss for me, now it is time to maintain and tone.

One thing I like about the Mark's approach to this diet is that he is not totally anal about it. Want to get something non-primal/paleo for a meal every once and awhile, go ahead. It is not going to kill you. No need to offend your grandmother by refusing to eat any of her lasagna, just eat less of it than you may have used to.

For me, the most difficult part is going to be living up to the grass-fed, free range, pastured, organic standard. Where I live, it is just not feasible. So I have skipped most of that, but I might look into what is available when our largest farmers market opens in April.
A 2 personas les ha parecido esto útil
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Bob Hoskins
4,0 de 5 estrellas It just makes sense.
Revisado en los Estados Unidos 🇺🇸 el 27 de diciembre de 2013
Compra verificada
The premise of the book is that our highly industrialized food supply here in the west is the cause of many (if not all) of our ailments today. You can either accept that and read the book or you can deny it. If you deny it you have to ask yourself, why is there an epidemic of childhood diabetes and obesity? Why is obesity at such high rates, why is nearly everyone I know over age 35 on some kind of medication for any one of a million things? Why do I always seem to be in some kind of pain?

The Paleo lifestyle is a modern day attempt to get us back to the days of our forefathers. In effect, more opportunistic. The less we intake highly processed, sugar rich foods, the more we start to relive our ancestor's lifestyles. The book outlines the argument FOR saturated fats and nutrient dense vegetables. Our brains are some 40-50% fat and it makes sense to feed it more fat. Our bodies process foods close to their source much easier than they do processed foods. It all makes perfect sense.

My own story with Paleo saw me drop 15-20 lbs easily within the first 4 - 6 weeks without changing anything else in my life. My waist went down 3". The day I went to move my buckle down one more hole and found I had no holes left, for me, was a great day. The pain in my knees went away and, my outlook towards life changed dramatically due to a much clearer feeling in my head.

Taking all the "no-no's" out your diet will test you: No wheat, no sugar, no dairy, no legumes and limit fruit intake, all the "good" stuff eh ? Introducing good foods: Leafy greens like Kale, greens, cabbage, carrots and lean meats and fish requires planning and prep. I found the crock-pot to be my best friend. Just try it for one week and, you will feel better.

Many "experts" will try to pan this diet due to its promotion of saturated fat via meat and fish and, in effect, it's anti-food manufacturers stance. It's just my opinion but, I fully endorse the diet as it makes sense to me.
A 7 personas les ha parecido esto útil
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Leon Worth
4,0 de 5 estrellas Grock - or not
Revisado en los Estados Unidos 🇺🇸 el 15 de noviembre de 2013
Compra verificada
I read this, sure that there would be nothing here to get excited about. And it seemed I was right at first, with the "Grok" stereotype of the mythical caveman and the non-stop jock jargon. "Bottom line" - so to speak - is that I love/hate this book, although it must be said, much of what I dislike was likely put there intentionally, because that's what many readers of sports books look for. For Dave Barry English major purists it's kind of like running with a rock in your shoe. But wait - now that I got past that part, on to what I really do like about it:

This is a diet/nutrition book by a once competitive marathoner. (He narrowly missed qualifying to represent the US in the 1980 Olympics.) However the book doesn't dwell much on running, which is a little surprising. He rather gently points out many of the same thoughts expressed in my own books, that essentially much of the food supply in the United States is unfit for consumption by humans or animals, and if that is what you eat you won't likely be too successful health- or sports-wise. However the part that I found most rewarding is that he then goes on to explain, quite graphically, why. In no uncertain terms, he explains how many of the foods you take for granted will wreak havoc inside you, and how to easily avoid them. Or then you could just continue to go for the chicken guts and gristle "nuggets", flavored with genetically modified soy and a smorgasbord of other mystery chemicals. (I'm so luvin' it.) Even if you think it doesn't really matter, if you're like most people, you see that sweet roll in the coffee shop and you think, it doesn't have to be cooked, it's not expensive and just one won't hurt. Wrong. What you don't see is what happens after you finish that irresistible treat, instead of spending an extra buck or two on something better.

While I might disagree over some details of what "Grok" actually ate and how he came by his supper, this is, overall, a book Americans seriously need to "get." Five stars for content. One for writing style.
A 2 personas les ha parecido esto útil
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J. Runaas
4,0 de 5 estrellas Easy to Read
Revisado en los Estados Unidos 🇺🇸 el 30 de enero de 2013
Compra verificada
Great overview of a growing health movement. If you are interested in getting an overview of the topic, check out the author's blog at marksdailyapple.com. The blog will give you an overview, but I do think the book is still worth reading, as it is more concise and easier to follow than sorting through all the various posts on the website.
One of the things I appreciate most is that, unlike many other authors, Mark understands that in the real world, the more structured a particular lifestyle, the less likely that people will succeed. I find it very refreshing his opinion that as long as you cover most of the bases all of the time, or all of the bases most of the time, you will see improvement in your health.
My only (admittedly minor) complains is once in a while he does seem to make some recommendations based on personal preference instead of science. For example, he condemns all peanut product on the grounds that some people are allergic to them. My mother is allergic to blueberries (one of Mark's favorite foods); does that mean everyone should avoid them? Of course not! The two or three instances like this do not, however, detract from the overall high quality of the book.

Edit: I recently lent my copy of this book to a friend who dismissed it outright due to its lack of citations. If you are a person who needs citations from scientific literature to be convinced of something, this book is not for you. Instead I recommend "Good Calories, Bad Calories" which, for some, is difficult to read due to its extensive scientific content. The Primal Blueprint functions best as a very quick, simple to digest overview of the topic, one that could (and should) provide food for thought and whet your intellectual appetite for more meaty publications. Pun intended.
A 4 personas les ha parecido esto útil
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Frederik
4,0 de 5 estrellas Best beginners guide, slightly dated
Revisado en el Reino Unido 🇬🇧 el 19 de junio de 2012
Compra verificada
This is probably the most well written, easy to use beginners guide for 90% of people looking to start a primal/paleo lifestyle. It is by all means a superb book, with many easy to understand well thought out ideas about how to achieve a healthier body, using the easiest path. Sisson has organised his ideas into 10 primal laws, which is great both for dividing the books content, and for remembering that being primal is not just about diet - this one of several awesome ideas, that makes me sad that I can only give it 4 stars.
Why not five stars? -
1. The concept of carbs and insulin as the only, or even main culprits in making people fat, is somewhat dated, something Sisson seems to partly acknowledge on his blog (marksdailyapple.com
2. A small percentage of people need to exclude some of the foods Sisson has chosen to include in his diet, such as dairy products. For these people buying Robb Wolf's book might be a better solution.
3. It could be more scientific for my taste, this is choice Sisson has deliberately chosen, to make it more appealing to lay audience, more of a beginners guide - which is great for many people, just not me.

If you are a beginner in the primal/paleo lifestyle world, this is likely to be the best starting point for you. Buy it
A 6 personas les ha parecido esto útil
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