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" For example, an optimal exercise week for a very devoted exerciser could include a two-hour hike, another easy cardio session of one hour, two full-body strength-training sessions lasting no more than 30 minutes each, a sprint session with an accumulated five minutes of maximum effort, and a challenging “play” day (e.g., a pickup soccer, basketball, or Ultimate Frisbee game). "
― Mark Sisson , The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy
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" similar principles apply for healthy eating. Focus on quality sources of animal protein (local, pasture-raised or organic sources of meat, fowl, fish, and eggs), an assortment of colorful vegetables and fresh fruits, and healthy sources of fat (animal fats, avocados, butter, coconut products, nuts and seeds, olives and olive oil). "
― Mark Sisson , The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy
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" Cutting carbs, protein, and fat to the extent that you get insufficient total calories and overall nutrition is a bad deal. Our genetics are highly averse to overexercising; the frequent depletion and fatigue is perceived to be a matter of life or death, as it was in primal times. Consequently, our appetite and reproductive hormones rage in response to the extent that we not only overeat, but also that we direct those calories to be stored as fat instead of burned. When you add to the picture the common themes of insufficient sleep and overly stressful lifestyle patterns with insufficient downtime, you have a high-stress approach that puts you at risk of total operating system failure: blowing out your thyroid, frying your adrenal glands, picking up a mysterious autoimmune illness, or landing with other world-of-hurt conditions that often escape the diagnostics of Western medicine. "
― Mark Sisson , The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever
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" Another class of fats that warrant concern are polyunsaturated fatty acids, also known as PUFAs. Excessive intake of PUFAs, (found in industrial oils such as canola, corn, safflower, and soybean; margarine and buttery sprays and spreads; and assorted baked, frozen, packaged and processed foods) can also compromise health. These fats also oxidize easily and may contribute to systemic inflammation, as the immune system tries to deal with the oxidation. They may be a major factor in arterial oxidation and inflammation. Your endocrine system is especially sensitive to PUFA consumption, which can lead to symptoms such as a slowed metabolism, low energy levels, and sluggish thyroid function. "
― Mark Sisson , The Primal Blueprint 21-Day Total Body Transformation: A complete, step-by-step, gene reprogramming action plan
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" To conduct an MSP workout, you’ll lift your new five-rep max weight 180 pounds three or four times, then rest for ten to twenty seconds. Then you’ll do three more reps at 180, rest a bit, do two more at 180, rest a bit, do two more at 180, rest a bit, do two more at 180, rest a bit, then perhaps only muster up one rep on your final “mini-set.” That, friends, is a beautiful Maximum Sustained Power workout! In contrast, consider the typical approach of trying to execute your five-rep max deadlift weight consecutively, with no rest break. You might hit five reps the first set, another five reps on the second set, and then be crapped out like a Vegas high roller. "
― Mark Sisson , Primal Endurance: Revolutionize Your Training Approach to Drop Excess Body Fat, Manage Stress, Preserve Health, and Go a Lot Faster!
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" What’s more insidious as a dietary “poison” are cultivated grain foods (wheat, rice, corn, pasta, cereal, and derivative products such as bread, chips, crackers, muffins, pancakes, tortillas, waffles, etc.); cooking grains such as barley, millet, rye, and amaranth; and–to a slightly lesser extent–legumes (beans, lentils, peanuts, peas, and soy products). "
― Mark Sisson , The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy