The Primal Blueprint

The Primal Blueprint

by Mark Sisson

Paperback(Fourth Edition,New edition)

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Mark Sisson’s 2009 release ofThe Primal Blueprintwas the catalyst for the primal/paleo/ancestral health movement to gain mainstream awareness and acceptance. Both the hardcover and paperback editions enjoyed a seven-year run at the top of the primal/paleo charts and selling hundreds of thousands of copies. Sisson, publisher of the acclaimed, the acclaimed and most-visited primal/paleo blog, has spent the past six years diligently researching and evaluating recent the most up-to-date science and reflecting on thousands of users’ experiences going primal. The second edition ofThe New Primal Blueprint offers a comprehensively revised, expanded, and updated message from the original runaway bestseller.

The New Primal Blueprintserves as the ultimate road map for anyone wishing to make the shift from flawed conventional wisdom about diet and exercise to a healthy, happy empowering lifestyle patterned after the evolutionary-tested behaviors of our hunter-gatherer ancestors. The book details the ten immutable Primal Blueprint lifestyle laws that enable empower you to reprogram your genes to direct in the direction of weight loss, health, and longevity. The Primal Blueprint laws are validated by two million years of human evolution as well as an ever-expanding body of contemporary scientific research. Sisson’s philosophy was originally met with skepticism as he aggressively challenged numerous mainstream health tenets. Eight years later, mainstream medical and health science are validating the Primal Blueprint tenets assertions that a high-carb, grain-based diet will make you fat, tired, and sick; that a consistent routine of medium-to-difficult cardiovascular workouts can actually compromise your health and longevity and increase risk of heart disease; and that consuming (whole food sources of) fat and cholesterol does not lead to heart disease as we have been led to believe, but rather offers many health benefits.

The New Primal Blueprintcomes alive with a vibrant full-color presentation packed with photos, graphics, and cartoons to make for a fun, easy, and memorable read. Join hundreds of thousands of primal enthusiasts and embrace a new way of life where you take responsibility for your health, fitness, and happiness. Reject once and for all the flawed conventional wisdom that has left modern citizens struggling with fatigue, excess body fat, and elevated disease risk factors as a consequence of grain-based eating habits, exhausting exercise routines, sedentary lifestyle patterns, and high-stress existences that misdirect our genes and promote illness instead of wellness and longevity.

Here is a quick overview of the ten Primal Blueprint laws that will help you quickly and effortlessly reprogram your genes in the direction of health, happiness, and longevity:

Law #1 - Eat Plants and Animals:Enjoy the nutritious, satisfying foods that fueled two million years of human evolution.

Law #2 - Avoid Poisonous Things:Avoid toxic modern foods (primarily refined vegetable oils, sugars, and grains) that make us fat, sick, and malnourished.

Law #3 - Move Frequently:Enhance fat metabolism, improve cognitive function, and avoid the stress of chronic cardio by keeping active with aerobic workouts at a comfortable heart rate, increased everyday movement, and complementary flexibility/mobility activities throughout your day.

Law #4 - Lift Heavy Things:Brief, intense sessions of functional, full-body resistance exercises supports muscle development, increases bone density, and prevents injury.

Law #5 - Sprint Once in a While:Occasional all-out sprints turbo-charge fat reduction and deliver a boost of anti-aging hormones.?

Law #6 - Get Plenty of Sleep:Align your sleep with your circadian rhythm by minimizing artificial light and digital stimulation after dark, and creating a calm, quiet, dark sleeping sanctuary. Optimal sleep promotes healthy immune, brain, and endocrine function.

Law #7 - Play:Balance the stress of modern life with some unstructured, physical fun! Both brief breaks and grand outings are essential to nurture a cognitively fluid mind and a free spirit.

Law #8 - Get Plenty of Sunlight:Expose large skin surface areas frequently to optimize vitamin D production (increases energy, prevents cancer). Maintain a slight tan, but never burn. Diet alone doesn’t cut it.

Law #9 - Avoid Stupid Mistakes:Learn to be mindful and vigilant against dangers, both extreme and routine. Cultivate risk management skills to stay safe and sensible and eliminate “avoidable suffering.”?

Law #10 - Use Your Brain:Engage in creative and stimulating activities away from your core daily responsibilities. This will keep you refreshed, energized, creative, and productive in everything you do.

Product Details

ISBN-13: 9781939563477
Publisher: Primal Nutrition, Inc.
Publication date: 01/02/2019
Edition description: Fourth Edition,New edition
Pages: 576
Sales rank: 220,379
Product dimensions: 6.70(w) x 9.10(h) x 1.30(d)

About the Author

Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog,, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being. With over 2 million unique monthly visitors, the blog is one of the top-ranked health resource websites on the Internet. 

Besides The Primal Blueprint, Mark has authored The Primal Blueprint 21-day Total Body Transformation, The Primal Connection (which won the Eric Hoffer Award in 2013 for best self-published book, and the Ben Franklin Award silver medal in the mind/body/spirit category); and numerous other books on cooking, athletic training, and health. Mark became a New York Times bestselling author with his 2017 title, The Keto Reset Diet, which also held the #1 overall bestselling book on for a few days upon release. 

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The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy 3.8 out of 5 based on 0 ratings. 150 reviews.
Phil More than 1 year ago
First let me say that I do not personally know the author, nor am I any sort of medical or nutritional expert...but I know what least for me. I have tried the low fat diet(s), consumed grains (yes, those "healthy" whole-grain ones) and watched my waistline grow, seen my cholesterol numbers climb...and was recently diagnosed with type II diabetes as well. So much for the low-fat diet route. Then...recently I stumbled across several works on studies surrounding paleo-like diets and their postive effects. I also don't think anyone can deny that the current diet of the American lifestyle "ain't getting it done." Obesity and now type II diabetes are on the rise, as well as other health issues related to the food we eat. In short, this work really struck home with me. First, the premise seemed very logical...our bodies are still designed to be the hunter-gatherers that they were thousands of years ago...even though we now take our SUV's through the Mikey-D's drive through to get our food. (In other words, it is not us, but the food that we generally consume (today) that has changed.) Second...much of the highly processed food available today is pure matter what the commercials say. Third...our bodies did well "exercising" in specific ways...ways that help us to survive and thrive. Fourth...getting outside is not going to kill you. (Okay...I'm embellishing a little.) And finally, this diet is termed a "loose paleo" so there are some "modern" but simple foods that are okay. In other didn't mess everything up food-wise as his civliization advanced. As to the person who stated in his review that basically said he thinks "this diet, like all others, works due to calorie restiction"...well, he needs to actually TRY the thing before he lumps it in with every other diet out there. I admit... in the process I may have cut out some calories just by getting rid of certain food groups...but I have not felt hungry at all, and have increased my consumption in other areas. My meals and snacks seem to stick with me now. Admittedly, I think I went through "junk carb" withdrawls for a day or two, but it was worth it. In short, the weight seems to be slipping off in a slow, but steady manner, I feel good, and my clothes fit better. I am eager to see if my blood work improves, but I do know my glucose levels seem to be more stable, due to self-measurement. advice...give it a try. It may work for you as well. As for me...primal is the way to go. Grok on!
Anonymous More than 1 year ago
Buy this book. I don't write reviews unless I am really passionate about the topic: this is one of the best books I've ever read. Why? Because it's not just a story you read once, enjoy, and forget about in a week. It's a lifestyle that is easy to adopt that will increase your quality of life in many ways if you're living like a typical American: you'll be much healthier, less stressed, more complimented; you'll actually enjoy life more. I read this book after I graduated college and once I made a commitment to adhere to the lessons in The Primal Blueprint, I am healthier than I've ever been. The 25 lbs of excess body fat I had accumulated slipped off with minimal effort, I have more energy, and I have gotten more compliments from friends and family than ever. The book is very well-written, an entertaining and informative read that's easy to pick up at your leisure (you'll want to do so often), and there is a fantastic community available at to support you. This is the real deal... order the book, live how your genes want you to live, and GET PRIMAL
TXPMS22 More than 1 year ago
Have been pouring over information contained in THE ZONE by Barry Sears, THE PALEO DIET by Lorne Cordain and added THE PRIMAL BLUEPRINT to my library of books on improving eating habits for life. While PB closely matches paelo, Sisson's writing is much more digestable - he's just a guy writing rather than a PH.D trying to prove his research. The information was easily understandable and his examples make his suggestions easily applied to everyday life. The book aside, in the first 10 days of my PB eating I dropped 4 pounds. I started at 129 so it's not as though weight falls easily off. I have been more productive in the gym and my energy levels are good.
joanyt More than 1 year ago
I am enjoying the information and the simple way it is explained. Very helpful.
Anonymous More than 1 year ago
If you are having trouble with cholesterol or blood sugar then this is a great diet for you! The "primal" first part of the book is a little much to get through but the concept is really really good. In two months following this program, I dropped over twenty cholesterol points and my sugar went down considerably where I was no longer borderline. Amazing.
JMonaghan More than 1 year ago
Perfect for those who want to see comparisons between primal lifestyle (i.e. eating, rest, and fitness) and "modern" living.
CallaFireStorm More than 1 year ago
I have to say that I love this book. While I don't consider myself to be a "rabid" paleo/primal person, I loved that this book takes a person step-by-step through finding a way of eating AND a way of moving that helps even those who are struggling with health issues to find a newer, healthier path. For myself, as someone with multiple health issues that are not related to diet, being able to take control and see real improvement in my general health through Mark's well-written and carefully detailed book has been a real blessing. I'd strongly recommend this book to anyone who is wondering why YEARS of nutrition and fitness efforts have left them frustrated and perhaps even in worse shape than when they started -- the turnaround point is here!
Anonymous More than 1 year ago
My life has changed after reading this book and applying the eating and exercise habits. Wow, did I get eating habits all wrong for my body. I highly recommend this book along with the cookbooks. 6 weeks primal and never felt better in my LIFE!!!
Anonymous More than 1 year ago
I find once again that barnes and noble is offering the outdated version of a health book. This book was updated and improved in 2012.
shawse on LibraryThing More than 1 year ago
I was introduced to Mark Sisson's Primal Blueprint & his blog MarksDailyApple a few months ago and finally got around to borrowing the book via interlibrary-loan. The Primal Blueprint encourages us to look at, learn from, and be inspired by our ancestors circa 10,000 years ago through the archetypal primal man Grok as compared to the archetypal american family the Korgs. The book is an enjoyable read due to Sisson's casual writing style, jokes, and pop-culture references. Very technical material is covered in a way that is easy to understand. I would have liked to see more citations since most in-text references seemed vague or absent although one chapter was loaded with end-notes.
Anthony Jay More than 1 year ago
I enjoyed
jo-poet More than 1 year ago
Mark Sisson was spot on with this before Paleo became popular. Great book, wonderful resource!
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I will admit that I bought into this philosophy for exactly 6 weeks and then realized this guy is just making excuses for eating like this all the time. Eliminate any food group and you will have weight loss. If it works for him and others, fine, but it is not sustainable long-term.
ctfranklin28 More than 1 year ago
Pros: Excellent, detailed, eye-opening guide to problems and consequences of the SAD (Standard American Diet). More than a diet book, it's a lifestyle book! Cons: May be too much science for some readers. May not be your cup of tea if you're not a Paleo fan. "The Primal Blueprint" was my first ever introduction to the Paleo diet over 3 years ago. At that time, I had never read anything like it before and have run across few other health books with such detailed insight about why we should eat and live a certain way. Most books tell you what to eat, when to eat, and how much to eat. In "Primal Blueprint", the focus is on WHY you should eat a certain way and why the author believes that this will lead to a more healthy life. If you are looking for a more natural-based way of eating and living, this is definitely a book to consider as part of your reference.  One of the unique features of the book is that the author (Mark Sisson) doesn't just give you a list of guidelines ("Eat this" or "Don't eat that). Sisson practically beats you over the head with statistics and research supporting those guidelines. He really wants you to know where he is coming from. If you're a person who is highly  Another aspect of this book that I found unique was Sisson's unique of a fictinal character, Grok, to illustrate his principles. Grok is the quintessential caveman-lean,strong, and wise in all things nutrition and survival. Sisson provides this character to give an example of how believes mankind ate and lived during the caveman era. He contrasts this with "Korg", which is the modern-day equivalent (in other words us) as an example of how we should be eating. While Sisson's use of Grok and Korg is highly idealized, it is an analogy that should be considered. I strongly believed that we have veered off course without our diet and using Sisson's "Grok vs Korg" can provide a way to guide one's eating decisions. This is an incredible book and one that should be in every Paleo dieter's reference. There is a foundational book from which you should base all other books from!
Anonymous More than 1 year ago
This book shows the science behind what makes modern day food choices bad. By following a few rules the author shows how we can get back to our ancestral roots.
MarMar22 More than 1 year ago
Very good book on a trendy concept of what to do with our bodies to get the best out of life. From an evolutionary perspective the concept is rock solid: our current body and genome evolved 200 thousand years ago to operate in a certain way. The ideal would be for us to mimic the environment we evolved to survive and thrive in so our genes give us the best they can. You don't need to drop your cell phone, tv, video games and stuff, you just need to "ADAPT"! Great read, chock full of scientific explanations and charts with summaries. Easy to read, understand and come back to. One caveat, everything is written with the male in mind and I believe, as a woman, that some things are not perfectly applicable for us. I believe a revision to include more gender specifics is needed. Hopefully in a future edition that gap will be closed.
Anonymous More than 1 year ago
Definitely an interesting book, as Sisson is trying to level himself with the discordance of our natural bodies. Though this information may seem universal however I wish he would have focused on the differences of meat that we consume a bit more. Also, to anyone complaining about the evolution in this book- get over it. This book follows the current science and evidence. Sure, evolution is "just" a theory but remember so is gravity.
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