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Just curious to know what sherdog thinks about Primal BluePrint. This diet/lifestyle pretty much attempts to create a diet and exercise plan from 40k years ago.
Here are the "10 rules" and quotes.
1. "Eat lots of plants and animals - Focus on
quality sources of a nimal protein (organic, free-range, or wild
sources of meat, fowl, and fish), an a ssortment of colorful
vegetables and fresh fruits, and healthy sources of fat (nuts,
seeds, their derivative butters, certain oils, avocados, etc.).
Instead, eat when you are
hungry and finish when you feel satisfied"
2. Avoid poisonous things -" The big
offenders, including sugars and sodas, chemically altered
fats, and heavily processed, packaged, fried, and preserved
foods, are obvious.
What’s less accepted and therefore more insidious as a
dietary “poison” are processed grains (wheat and flour
products, such as bread, pasta, crackers, snack foods, baked
goods, etc., as well as rice, corn, cereals, etc.).
On insulin.
"Your pancreas compensates for this
excess of glucose in the bloodstream (too much glucose is
toxic to the body—hence the importance of timely insulin shots
for diabetics) by secreting excessive levels of insulin. While
insulin is an important hormone that delivers nutrients to
muscle, liver, and fat cells for storage, excessive insulin
released in the bloodstream causes glucose to be removed
so rapidly and effectively that it can result in a “sugar crash”:
mental and physical lethargy and (because the brain relies
heavily on glucose to fuel it) a strong craving for quick
replacement energy in the form of more high-carbohydrate
food. This leads to a vicious cycle of another ill-advised meal,
another excessive insulin response, and another
corresponding blood glucose decline"
"Because insulin’s job is to transport nutrients out of the
bloodstream and into the muscle, liver, and fat cell storage
depots, its excessive presence in the bloodstream inhibits the
release of stored body fat for use as energy. Insulin’s
counter regulatory hormone, glucagon, accesses carbs,
protein, and fat from your body’s storage depots (muscle,
liver, fat cells) and delivers them into the bloodstream for use
as energy. When insulin is high, glucagon is low. You don’t
have fuel in your bloodstream, so your brain says, “Eat now!
And make it something sweet so we can burn it immediately!”
Unfortunately, the mobilization of stored body fat has been
humans’ preferred energy source (and weight-control device)
for a couple of million years. It’s as simple as this: you cannot
reduce body fat on a diet that stimulates excessive—or even
moderately excessive—levels of insulin production. Period."
3. Move frequently at a slow pace - eg. walk a lot,hike and perform low level aerobic activity. I think he is basing this on !kung society in africa. He asserts that hunter-gatherers used to walk around a lot when hiking /hunting or gathering.
"Today most of us either are too sedentary or conduct
workouts that are too stressful and misaligned with our primal
genetic requirements for optimum health. The exercise gospel
for decades has been to pursue a consistent routine of
aerobic exercise (jogging, cycling, cardio machines, group
classes, or any other sustained effort), supposedly leading to
more energy, better health, and weight control. However, too
many lengthy workouts at elevated heart rates (between 75
percent and 95 percent of maximum) can put you at risk of
exhaustion, burnout, injury, and illness. The high-carbohydrate
diet required to perform these workouts day-in and day-out
only adds to the problem. At the extreme—such as with the
overtrained marathon runner or ironman triathlete—a
commitment to fitness can actually accelerate the aging
process"
4. Lift heavy things
5. Sprint once in a while. "Today occasional maximum effort sprints help increase
energy levels, improve athletic performance, and minimize the
effects of aging by promoting the release of testosterone and
human growth hormone (these are beneficial for women as
well as men). Once a week (or more frequently if you are an
experienced athlete)"
6. Get adequate sleep.
7. Play "
Primal humans might also have practiced spear- or rock-throwing for
accuracy, chased small animals just for sport, or spent
relaxing time hanging out and grooming each other. The net
effect of their play was to support family and intergenerational
bonding, unwind from frequent life-threatening stress, and also
keep their bodies primed for the physical challenges of daily
life."
8. Get enough sunlight. "Adequate vitamin D is
nearly impossible to obtain from diet alone, and we cannot
manufacture it without sufficient exposure to sunlig ht."
9. Avoid stupid mistakes
"Buckle your seat belt; don’t
drink, text, or phone and drive; and be prepared and
hypervigilant when you go backpacking in the wilderness,
descend a steep hill on your 15-pound racing bike, or use a
blowtorch, chain saw, or tile cutter"
10. Use your Brain. "
"Numerous studies of general intelligence qualities
identify curiosity as one of the most profound markers and
nurturers of intelligence."
All quotes are from Mark Sesson's book - Primal Blueprint. Please let me know if i need to edit it out.
My main concern about this plan is rule 3. Have you ever hunted? Or have been hiking? Well, I have. And it is not "low level aerobic activity". It is very very hard. You have to walk around the mountains carrying 20kg in your backpack with a 3 kg rifle on your shoulder. Then, after 10-15 miles , you finally get to see the animal, and you spent 3-6 hours stalking it and shooting... that is if you have a rifle, with bows and spears it must have been much harder.
Then, you get another 10-30 kg in your backpack of meat/furs, and you have to go all the way back. It is comparable to jogging for 6-9 hours a day.
Thoughts?
Here are the "10 rules" and quotes.
1. "Eat lots of plants and animals - Focus on
quality sources of a nimal protein (organic, free-range, or wild
sources of meat, fowl, and fish), an a ssortment of colorful
vegetables and fresh fruits, and healthy sources of fat (nuts,
seeds, their derivative butters, certain oils, avocados, etc.).
Instead, eat when you are
hungry and finish when you feel satisfied"
2. Avoid poisonous things -" The big
offenders, including sugars and sodas, chemically altered
fats, and heavily processed, packaged, fried, and preserved
foods, are obvious.
What’s less accepted and therefore more insidious as a
dietary “poison” are processed grains (wheat and flour
products, such as bread, pasta, crackers, snack foods, baked
goods, etc., as well as rice, corn, cereals, etc.).
On insulin.
"Your pancreas compensates for this
excess of glucose in the bloodstream (too much glucose is
toxic to the body—hence the importance of timely insulin shots
for diabetics) by secreting excessive levels of insulin. While
insulin is an important hormone that delivers nutrients to
muscle, liver, and fat cells for storage, excessive insulin
released in the bloodstream causes glucose to be removed
so rapidly and effectively that it can result in a “sugar crash”:
mental and physical lethargy and (because the brain relies
heavily on glucose to fuel it) a strong craving for quick
replacement energy in the form of more high-carbohydrate
food. This leads to a vicious cycle of another ill-advised meal,
another excessive insulin response, and another
corresponding blood glucose decline"
"Because insulin’s job is to transport nutrients out of the
bloodstream and into the muscle, liver, and fat cell storage
depots, its excessive presence in the bloodstream inhibits the
release of stored body fat for use as energy. Insulin’s
counter regulatory hormone, glucagon, accesses carbs,
protein, and fat from your body’s storage depots (muscle,
liver, fat cells) and delivers them into the bloodstream for use
as energy. When insulin is high, glucagon is low. You don’t
have fuel in your bloodstream, so your brain says, “Eat now!
And make it something sweet so we can burn it immediately!”
Unfortunately, the mobilization of stored body fat has been
humans’ preferred energy source (and weight-control device)
for a couple of million years. It’s as simple as this: you cannot
reduce body fat on a diet that stimulates excessive—or even
moderately excessive—levels of insulin production. Period."
3. Move frequently at a slow pace - eg. walk a lot,hike and perform low level aerobic activity. I think he is basing this on !kung society in africa. He asserts that hunter-gatherers used to walk around a lot when hiking /hunting or gathering.
"Today most of us either are too sedentary or conduct
workouts that are too stressful and misaligned with our primal
genetic requirements for optimum health. The exercise gospel
for decades has been to pursue a consistent routine of
aerobic exercise (jogging, cycling, cardio machines, group
classes, or any other sustained effort), supposedly leading to
more energy, better health, and weight control. However, too
many lengthy workouts at elevated heart rates (between 75
percent and 95 percent of maximum) can put you at risk of
exhaustion, burnout, injury, and illness. The high-carbohydrate
diet required to perform these workouts day-in and day-out
only adds to the problem. At the extreme—such as with the
overtrained marathon runner or ironman triathlete—a
commitment to fitness can actually accelerate the aging
process"
4. Lift heavy things
5. Sprint once in a while. "Today occasional maximum effort sprints help increase
energy levels, improve athletic performance, and minimize the
effects of aging by promoting the release of testosterone and
human growth hormone (these are beneficial for women as
well as men). Once a week (or more frequently if you are an
experienced athlete)"
6. Get adequate sleep.
7. Play "
Primal humans might also have practiced spear- or rock-throwing for
accuracy, chased small animals just for sport, or spent
relaxing time hanging out and grooming each other. The net
effect of their play was to support family and intergenerational
bonding, unwind from frequent life-threatening stress, and also
keep their bodies primed for the physical challenges of daily
life."
8. Get enough sunlight. "Adequate vitamin D is
nearly impossible to obtain from diet alone, and we cannot
manufacture it without sufficient exposure to sunlig ht."
9. Avoid stupid mistakes
"Buckle your seat belt; don’t
drink, text, or phone and drive; and be prepared and
hypervigilant when you go backpacking in the wilderness,
descend a steep hill on your 15-pound racing bike, or use a
blowtorch, chain saw, or tile cutter"
10. Use your Brain. "
"Numerous studies of general intelligence qualities
identify curiosity as one of the most profound markers and
nurturers of intelligence."
All quotes are from Mark Sesson's book - Primal Blueprint. Please let me know if i need to edit it out.
My main concern about this plan is rule 3. Have you ever hunted? Or have been hiking? Well, I have. And it is not "low level aerobic activity". It is very very hard. You have to walk around the mountains carrying 20kg in your backpack with a 3 kg rifle on your shoulder. Then, after 10-15 miles , you finally get to see the animal, and you spent 3-6 hours stalking it and shooting... that is if you have a rifle, with bows and spears it must have been much harder.
Then, you get another 10-30 kg in your backpack of meat/furs, and you have to go all the way back. It is comparable to jogging for 6-9 hours a day.
Thoughts?
