The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series)

Competition is everywhere in the world, with human nature programmed for “Citius, Altius, Fortius”—the Olympic Games motto (in Latin) meaning “faster, higher, stronger.

Males – Primal Essential Movement mastery • 50 Pushups • 12 Pull-ups (overhand grip) • 50 Squats (thighs parallel to ground) • Plank: 2 minutes holding the Forearm/Feet Plank position

Expert vitamin D advocates recommend obtaining an average of 4,000 International Units (I.U.) per day of vitamin D. You can easily bag 5,000 – 10,000 I.U. during a single half-hour sunbathing session in the summertime. In the wintertime, I recommend supplementing with 2,000 I.U. of vitamin D per day.

Eat in the 100-150 gram Maintenance Zone and you won’t gain fat (unless you have an extremely severe overeating problem…but even then it will be hard!). Eat in the 50-100 gram Sweet Spot and you will lose body fat, no matter who you are and how hard it’s been to drop weight in the past. Really, it’s all about the Carbohydrate Curve!

called yams), quinoa, and wild rice are the best choices for heavy exercisers who require additional dietary carbohydrates

The idea is to hit the sweet spot where carbs have been reduced just enough so that your body prefers to burn fats and a moderate amount of ketones instead of relying so much on glucose. This carbohydrate sweet spot is between 50 and 100 grams per day for most people. Where you land in this range depends on your size, age, sex, and metabolism. Cons

While flax is the most common offering and is high in omega-3, recent research suggests that the predominant type of omega-3 found in flax oil, alpha-linoleic acid (ALA), is difficult to assimilate in the body. It must be enzymatically converted into the more useful omega-3 fractions: docosahexanoic acid (DHA) and eicosapentanoic aicd (EPA). Even t

If you decide that you need supplemental carbs, sweet potatoes and yams are superior to the more starchy white, russet, red, or new potatoes. Quinoa

As you learned already, you need an average of 0.7 to one gram of protein per pound (.33 to .5 grams per kilo) of lean body weight per day to repair, build, and/or maintain lean muscle mass effectively and to adequately support numerous other metabolic functions dependent upon dietary protein. For an active female with 100 pounds (45 kg) of lean bo