The Primal Blueprint Carbohydrate Curve

What’ll It Be? The “Sweet Spot” or the “Danger Zone”?

Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.

• 0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.
• 50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.
• 100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.
• 150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
• 300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.

The Primal Blueprint Food Pyramid

For effortless weight loss, vibrant health, and maximum longevity

General Guidelines: 80% of body composition success is determined by diet. Limit processed carb intake (hence, insulin production), and obtain sufficient protein and fat to fuel and rebuild.

• Protein: Average .7 – 1 gram per pound of lean body mass/day – depending on activity levels (more at times is fine).
• Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores.
• Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.
• Avoid Poisonous Things: Conventional Wisdom’s dietary guidelines promote fat storage, type 2 diabetes, inflammation and obesity!
• Eliminate: Sugary foods and beverages, grains (wheat, corn, rice, pasta, breads, cereals, etc.), legumes (soy and other beans), trans and partially hydrogenated fats, high-risk conventional meat and produce, and excess PUFA’s (instead, increase omega-3 oils).
• Modern Adjustments: Some modern foods that Grok didn’t eat can still be included in a healthy diet
• Moderation: Certain high glycemic fruit, coffee, high-fat dairy products, starchy tuber vegetables, and wild rice.
• Supplements: Multivitamin/mineral formula, probiotics, omega-3 fish oil and protein powder.
• Herbs, spices and extracts: Offer many health benefits and enhance enjoyment of meals.
• Sensible indulgences: Dark chocolate, moderate alcohol, high-fat treats.

The Primal Blueprint Fitness Pyramid

For functional, diverse athletic ability, and a lean, proportioned physique

Exercising according to the three Primal Blueprint laws will optimize gene expression and promote Primal Fitness.

• Law #3: Move Frequently at a Slow Pace strengthens the cardiovascular and immune systems, promotes efficient fat metabolism and gives you a strong base to handle more intense workouts.
• Law: #4: Lift Heavy Things stimulates lean muscle development, improves organ reserve, accelerates fat loss, and increases energy.
• Law #5: Sprint Once in a While stimulates the production of HGH and testosterone, which help improve overall fitness and delay the aging process – without the burnout risk of excessive prolonged workouts.

The Conventional Wisdom approach to fitness is clearly not working! Stress is excessive, weight loss goals are compromised, and many are misguided to pursue narrow fitness goals that are unhealthy.

• Avoid Chronic Cardio (frequent medium-to-high intensity sustained workouts)
• Avoid Chronic Strength Training (frequent and/or prolonged sub-maximal lifting sessions ending in exhaustion)
• Avoid Regimented Schedules (instead, allow for spontaneous, intuitive variation in type, difficulty and frequency of workouts)

All this and much more can be found in my new book, The Primal Blueprint. Order a copy today and start getting Primal!

So here’s why I KNOW this will change your life:

Have you ever read The Secret Garden?
It’ s the story of a little British boy who spends his whole life being told He was too sick to walk,
to play, or to go outside.
The truth was he hadn’ t ever been given the chance to try. Everyone was too afraid he’ d die on
the spot.

Starring through the sallow yellow plastic of the isolation tent in the hospital room of the
Children’ s’ ward I had been admitted to more times then I celebrated birthdays; my seven year
old mind thought I was like that little boy. I thought I was being told I was sick; couldn’ t play or
go outside when I was really okay. I could unhook the I.V., remove my oxygen mask, leave my
plastic prison and play outside in the secret garden.

The truth was I was very sick and in months spent in isolation, my yellow plastic prison was
almost my yellow plastic coffin.

But my child’ s mind wrapped moments like that in imagination and adventures of characters in
books. But it did shape my life.

I spent the next eight years on asthma medications and steroids; kept inside and being told I was
fragile. And while I became very adept at reading, I was also being a very skilled eater and soon
knew what it was to be the fat kid.

By high school, I was off the steroids and thinned out a bit, but dozens of asthma attacks and a
lung capacity of a little under 90% put sports far down on the list of possibilities. I was the smart
kid; little geeky; that could talk you to death (sound familiar Jay?)
It’ s a state of mind knowing; believing you could never be athletic.

Flash forward to about three years ago; back in the hospital I was born in; dying of a post surgery
infection. On a diet of Chef Boyardee, frozen meals and soda…it was my second in four months
and at 118 pounds, 5 foot 9 inches and a fever of 104 I was at my weakest. Not to mention, my
hair had fallen out, and I was having serious side affects from months of what I now understand
as a mild for a radiation used for cancer,
Lying in another hospital room, I made a choice. I’ d never be that weak or fragile again. I’ d be
stronger than ever before.

I started at the gym; hitting the elliptical and the occasional class; even going to a trainer for
a bit. But nothing gave me the results I had wanted and gave me the guidance in changing my
eating habits to get those results.

It wasn’ t until one very early, fateful morning in May where I discovered the thing that would
change my life, forever. Crossfit.

As my news van pulled into the industrial complex, past Keeppers, (I mention because my
photographer made a joke about lunch at the buffet) I didn’ t know what to expect.
After a few words about the format of the show and being dared to do a pull up s on televison by
my colleagues I tried one.

After doing a few jumping pull-ups with a 24 inch box I thought, “ maybe I could do this.”
What sealed the deal was Jason and Jocelyn’ s enthusiasm and know-how on the human body. It
was very impressive to a professional information gatherer, and was what struck me the most.

They weren’ t selling a potion or a fad phrase. They were selling common sense. They were
selling an unwavering belief in my ability to excel at their gym; in my ability to be an athlete.
They were selling, unconsciously, hope.

And I have never been let down. I have never looked back.

After a week, I was sore from running, exhausted from burpees, calloused from lifting weights
and completely hooked. It wasn’ t just the workouts that forced me to challenge my core beliefs
in what I could physically do, but the education in eating and the continuous support from the
members of the gym.

Running my first 400 meters I was actually startled to see others cheering me on; some even
coming back to run with me after they had finished their workout. They didn’ t know me at all.
All they knew is that for an hour we were all one team, with the same goal- to finish and finish
strong. In that hour and the hours afterward, I knew what it was to be on that team (could there
perhaps, be something to the magic if the letterman jacket other than to make the geek-a-zooids
like myself green with envy? Yes. Yes there was. And now there is the Crossfit tee!)

On my six month anniversary; as I cross the finish line of my first race, I’ m reminded of my
seven year old self; in my yellow plastic prison wondering if it was possible to play outside .
This day,I know it is…and much more.

It’ s possible to deadlift 240 pounds.
It’ s possible to medication free.
It’ s possible to have a lung capacity above 90%.
It’ s possible to do a pull up.
It’ s possible to eat healthy without feeling like you’ re missing out on anything, because food is
for fuel and a long healthy life with your loved ones is the treat.
It’ s possible to go from no running, to running a 5K.
It’ s possible to run.
It’ s possible to be an athlete.
It’ s possible to sit and play and laugh and be healthy in the garden.
And there are no words for the feeling…and it’ s all because of Crossfit.