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1 " Strong personal relationships are characterised by an ability and willingness to do each other favors. Strive to put family first, then your social circle, and back off on efforts to be a social media superstar. "
― Mark Sisson , The Primal Blueprint 21-Day Total Body Transformation: A complete, step-by-step, gene reprogramming action plan
2 " Eat your food slowly and chew each bite completely (20-30 chomps is ideal) to facilitate proper digestion. "
3 " Instead, choose decaf for your second cup of the day, engage in good sleeping habits, moderate insulin production in your diet, exercise Primally and boost energy naturally with cold water plunges, deep breathing sequences, napping or quick exercise breaks after long periods of inactivity. "
4 " Adjust your mentality to make veggies a centrepiece of your meals and snacks. Get comfortable with occasionally consuming larger quantities than typical Western diet traditions call for. "
5 " Oily, cold-water fish from remote, pollution-free waters (anchovies, herring, mackerel, salmon, sardines) are some of the most nutrient-rich foods on the planet: no other food comes close to their omega-3 levels. "
6 " Eating cholesterol and bad fat will contribute to heart disease if and only if you bathe them in a massive lifelong overdose of insulin and glucose. "
7 " Exercise stimulates an increase in appetite and calorie consumption such that it results in a draw when it comes to weight management. "
8 " Our ancestors went for days without anything to eat, and carbohydrates were extremely scarce for two million years. The truth is, fat is the preferred fuel for human metabolism. "
9 " Your Primal efforts must be fun, energising and easy to maintain at all times, otherwise, you are destined to fail. "
10 " Regardless of your starting point, past failures or bad luck with familial genes, you can turn things around quickly – starting with your next mail and next workout. Your genes expect you to be lean, strong, energetic and healthy. "
11 " Our ancestors, who were able to survive and reproduce under unimaginably harsh environmental circumstances, refined and perfected the human genetic recipe. "
12 " Our genes still expect us to eat a higher fat diet; they still see agricultural foods (and modern foods such as sugar), as poisonous; they still see lack of sunlight and exercise as problematic. We haven't genetically adapted to modern life because there is no selection pressure in the civilised world. "
13 " Your original 'factory setting' is to be an efficient fat-burning beast! "
14 " The key [regarding sprinting] is to focus on the brief, intense, all-out aspect and refrain from a prolonged session that leads to exhaustion. "
15 " A man’s health can be judged by which he takes two at a time—pills or stairs. —Joan Welsh "
― Mark Sisson , The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy
16 " Coconut’s distinctive medium-chain composition has been shown to offer protection from heart disease, cancer, diabetes, and many other degenerative illnesses, to improve immune function and fat metabolism, and to protect against liver damage from alcohol and other toxins, and deliver anti-inflammatory and immune-supporting properties. "
17 " The profound psychological benefits of play are integral to healthy cultures, communities, and individuals, including a direct relationship to work productivity. Engage in some unstructured outdoor physical exertion each day to counter the negative effects of a sedentary, technological existence. "
18 " Those who think they have not time for bodily exercise will sooner or later have to find time for illness. "
19 " When blood insulin levels are high, those same fat cells store not only the excess glucose but the fat you ate at your last meal. Moreover, high insulin signals the fat cells to hold on to the fat and not release it for energy. If the pattern of high insulin-generating meals continues, fat cells swell up and you gain weight. "
20 " Calm, quiet, dark evenings, and consistent bed and wake times are critical factors for high quality sleep. "
