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The Primal Blueprint

The Primal Blueprint

Reprogram your genes to promote effortless weight loss.

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  • Established: 2009
  • Founder: Mark Sisson
  • Accessibility: Book
  • Diet Type: High-fat, genetic based, low-carb
  • Gender: Male and female

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The Primal Blueprint is a book that examines how to reprogram your genes for effortless weight loss. This book offers you a program that will give you vibrant health and boundless energy. This book by Mark Sisson tells you to forget everything you thought you knew about diet, exercise and health. Mark is the founder and publisher of MarksDailyApple.com which is one of the most acclaimed healthy web sites available. He is also a former marathoner and has finished in fourth place of the Hawaii Ironman Triathlon Championships. The Primal Blueprint is based on following 10 immutable primal laws. Some of the key components to this diet are:

  • Weight loss is all about insulin: eliminate sugar and grains and you will lose excess body fat while improving energy levels, reducing inflammation and eliminating disease risk
  • Eating meat, eggs and a generally high fat diet is healthy and the key to effortless weight loss, a healthy immune system and boundless energy
  • Slowing down your cardio workouts and incorporating brief, intense strength sessions and occasional sprints can produce fitness benefits superior to workouts that are longer and more grueling

The 10 laws that are introduced in this program will not only help you lose weight, they can help stave off disease and pain. This book does promote a high-fat diet, but it has to be the right type of fat.

  • Encourages eating lots of vegetables
  • Discourages sugar
  • Plan is simple
  • Can help you lose weight effortlessly
  • Shows the drastic changes in today’s diet and that of our ancestors
  • Gives 10 laws that are easy to follow
  • Involves a diet high in the right types of fat, which helps you stay satisfied
  • Offers a simpler way of eating
  • Eliminates processed foods
  • Some may find it difficult to give up sugar and refined carbohydrates
  • Encourages eating no grains which defies other health recommendations
  • Complaints that the book doesn’t include enough recipes

There are 10 different laws that you live by when following The Primal Blueprint. This style of eating is similar to the way our ancestors ate before grains, sugar and refined carbohydrates were introduced into the diet. Some of the foods you are encouraged to eat include meat, fish, vegetables, fruits, nuts, seeds, fowl and eggs. There are some foods that should be enjoyed in moderation, including certain fruits, dairy products, coffee, and fats and oils. There is also advice given on supplements. The 10 Primal Blueprint Laws are listed as:

  • Eat lots of plants and animals
  • Avoid poisonous things
  • Move frequently at a slow pace
  • Lift heavy things
  • Sprint once in a while
  • Get adequate sleep
  • Play
  • Get adequate sunlight
  • Avoid stupid mistakes
  • Use your brain

Exercise is encouraged with The Primal Blueprint but not at the rate you might be used to. You are encouraged to move often, but at a slow pace. Aerobic exercise is recommended within the basic rules of The Primal Blueprint fitness plan. The top three things you will want to include in your routine are walk, lift and sprint. The book recommends comfortably placed aerobic movement to support cardiovascular and immune function as well as overall vibrant health. Although these types of workouts will feel easy, they do have several benefits. The three Primal Blueprint Laws that correlate to fitness are move frequently at a slow pace, lift heavy things and sprint once in a while. For each of the fitness laws, there are recommendations provided so that you can implement them correctly.


The Primal Blueprint program is along the same lines as the Paleo diet and other programs that base your diet on the way our ancestors ate. The Primal Blueprint shows you how to eliminate foods that are processed and replace them with foods that will truly benefit your body. Grains and sugar are eliminated which may be difficult for some. Overall The Primal Blueprint offers a solid eating plan and exercise recommendations that can help you lose weight and get healthy.

Common MisspellingsCommon Misspellings

primial blueprint, primitive blueprint, prime blueprint, primal blue print

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(Page 1 of 1, 1 total comments)


This is a great plan. I have lost 40 pounds, feel great, and no longer have constant stomach pain and joint pain. It's really set up as a lifestyle, very sustainable. You never have to force yourself to go hungry. The focus on stress and sleep is unique to this ancestor type of diet, and Ithink it's a key peice.

posted Feb 9th, 2012 3:05 am


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