As an aside, am I the only one who is shocked by the ugliness of the covers
on certain books published in the US? In particular, there is a general
inclination to include a picture of the authors on the covers of many self-help books that I just don't
understand. Worse yet, in this particular case, the picture of the author
looks way too intentional and fake ("perfect") to me (not to speak of the
picture with his wife on the flap of the dust jacket). Yes, I know, it's
marketing. That's precisely my point! It's way too cheesy, obvious, and fake.
As a matter of fact, it may be due to my European upbringing, but I find it
a bit off-putting. In any case, I digress...
Mark Sisson's The
Primal Blueprint (check the website here, his blog here) puts
forward the idea that it is possible to "reprogram" one's own genes in order
to lose weight and promote health and longevity by following certain rules (he
calls them "laws") supposedly validated by two million years of human
evolution. In this sense, what Sisson proposes is a variety of the
popular paleo
diet encompassing not only the diet, but also one's general lifestyle.
His so-called 10 Primal Blueprint laws are:
- 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.
In regards to the first two points, which are strictly about food, Sisson
defends a diet centered on plants (both in the form of vegetables and fruit),
meat, fish, and eggs that avoids "poisonous things" which, according
to him, include things like processed grains (flour products, snack foods,
baked goods...), as well as rice, corn, cereal, ice cream and sugary drinks.
In summary, the general approach is to eat only what might conceivably have
been available to one of our ancestors living before the Neolithic brought about agriculture, a
sedentary lifestyle, and civilization. Sure, Sisson emphasizes that,
contrary to what many other people in the business do, his "is not a regimented
program where I shove my agenda down your throat and cajole you to go
against your own common sense or pleasure-seeking human nature." (p. XII)
Therefore, he is not opposed to modifications, updates, adaptations...
whatever may be needed to get his "blueprint" to work. He even advocates the
80% Rule, instead of striving for perfection. However, in spite of his
statements, I still get the feeling pretty much everywhere that he is an
enlightened guru spreading the good news with quasi-evangelical fervor.
So, truly, what Sisson proposes is pretty much the same thing as the Paleo diet. Yes, there
are some minor differences (see the details here), but overall
that's what it is, both for the good and the bad (Wikipedia has a very nice
section on the article dedicated to the paleo diet discussing the rationale and counter-arguments in favor and against the diet). In general,
my view is that while the overall approach sort of makes sense, there are
quite a few lose threads. For example, it seems clear that human populations
have been able to live healthily while following a wide variety of diets
across the planet. As a matter of fact, it seems plausible that there never
was one single paleo diet, but rather a variety of them depending on
the local availability of foods. And yet, said that, it is also true that we
can safely state that certain products (sugars, ice cream, processed food...)
don't belong in a healthy diet. Other than that, I'm not so sure I share the
author's strong opposition to any sort of grains and, above all, legumes.
According to his view, grains (yes, even the whole ones) are nothing but
vessels to carry sugar which, in the end, will always make our insulin rise.
There may be something to it, I don't rule it out. But I'm not so certain. In
any case, my feeling is that, provided that one doesn't feel any sort of
negative reaction to them, eating grains and legumes in moderation should be
OK. In that sense, my own approach to a natural, healthy diet would be more
like: avoid sugar, avoid processed food, and eats lots of natural foods,
especially if they are fresh vegetables and fruit, with some grains, legumes,
fish and meats in moderation. That's what makes sense to me. It may not
be totally "paleo" or "primal", but I certainly think it's both healthy and,
at the same time, flexible and not dogmatic.
In any case, as serendipity has it, I recently came across a series of pictures titled
Daily Bread, by the artist Gregg Segal that come to illustrate this
point pretty well. Going through all the pictures in the series, I noticed a
common denominator: those kids who appeared to be clearly overweight also
happen to be the ones who show the largest amount of packaged and processed
foods. Nevertheless, I must say that the picture corresponding to a native kid from the
Amazon in Brazil definitely looks a lot like what the defenders of the
paleo diet support:
The next three points on Sisson's blueprint deal with exercise. Here, he
also departs from conventional wisdom. Instead of promoting any particular
set of complicated (and expensive) fitness techniques like the ones that
usually come accompanied with videos and gym fees, Sisson prefers to stick
to the fundamentals. He is not talking any heavy exercise here, but rather
a more natural and relaxed approach. Thus, he has this to say when discussing
the basic moves that are needed to maintain what he calls primal
fitness:
The movements that dictated how our genes evolved were simple: squat,
crawl, walk, run, jump, climb, hang, carry, throw, push, pull, and more
stuff we probably don't even have names for! This primal "training
program" helped Grok survive the rigors of a hostile environment, explore
new territories, track and exploit new types of food, build shelters, and
basically become ripped. If we simply emulated these movements with lots
of low-level work, and intermittent bouts of higher-intensity efforst, we'd
get most, if not all, the results we seek. We would have little need for the
incredible complexity of today's fitness scene —the outrageous gym
equipment, obssesively detailed and regimented training programs, and fancy
contraptions, such as cyclometers and GPS units. This stuff, while possessing
a high "cool" factor, can also lead us astray from the benefits of having a
simple, varied, and intuitive approach to exercise. By the way, most
young kids will employ many of Grok's movements (squat, crawl, walk, etc.)
when left outside to play in a suitable environment. If your fitness regimen
consisted of simply playing with school kids at recess, you'd be in super
shape!
Unfortunately, commuting, work, digital entertainment, urban living, and a
to-do list a mile long hinder our opportunities to enjoy spontaneous play
and get fit naturally. Furthermore, Conventional Wisdom has brainwashed us
to believe that a lean, fit body comes from either lucky genes or following
a regimented, physically stressful exercise routine. Accumulate endless
hours and miles of vigorous aerobic exercise, hit the strength-training
machines religiously for several hours a week —oh, and count every
calorie that enters your mouth— and you, too, can look like a magazine
cover model! It's no wonder that many well-meaning enthusiasts have become
either exhausted or totally turned off to getting fit. Millions more endure
with flawed approaches that leave them disappointed and discouraged when they
fall far short of their ultimate peak performance potential and ideal body
composition.
(Mark Sisson: The Primal Blueprint, p. 163)
Sisson even brings up his own experience when he competed in marathons as
a clear example of hyper-specialized training that, in the end, has more
negative than positive effects on the body:
Speaking of one-dimensional, during my days as a marathoner, I would
occasionally shock myself at how grossly unfit I was for anything besides
running. I wouldn't even play ball sports or side-to-side sports, for fear
of injury. If I did so much as hoist a dozen sandbags into place to prevent
flooding in my driveway, I'd get a backache that would compromise my training
the next day. MarksDailyApple.com has extensive commentary about how pursuing specialized athletic goals
is inherently destructive to your health. We are focusing on something
entirely different here with Primal Fitness. Perhaps of most interest is the
improvement in body composition you can enjoy with the combination of
Primal Blueprint eating and exercise. By breaking free from the cycle
of carbs fueling stressful, carb-burning Chronic Cardio workouts, you can
easily get into the ideal body fat percentage range of 8 to 15 percent for
men and 12 to 20 percent for women. This is true no matter who you are or how
plump your family tree is.
(Mark Sisson: The Primal Blueprint, p. 167)
Once again, his model is the primitive hunter-gatherer, which he jokingly
refers to as Grok throughout the book:
For those heavily indoctrinated into the Conventional Wisdom that Chronic
Cardio is the path to health, fitness, and weight control, consider again
the premise of the Primal Blueprint. Because Grok was a lean,
strong, extremely active dude, he probably was capable of running long
distances, similar to today's gung-ho endurance athletes, but he most likely
very rarely decided to do so. When the concept of organized hunting came
along, it appears that Grok relied more on superior tracking ability (using
his highly evolved brain) and walking or slow jogging (using his superior
fat-burning system), rather than literally chasing down his prey. In fact,
squandering valuable energy reserves (and increasing glucose metabolism by a
factor of 10) by running hard for long periods of time would have hastened
his demise. Imagine Grok chasing some game animal all-out for a few hours
and —oops— not succeeding in killing it. He's spent an incredible
amount of energy yet now has no food to replace that energy. He has suddenly
become some other animal's prey because he is physically exhausted.
(Mark Sisson: The Primal Blueprint, p. 175)
Steps 6 through 10 on his blueprint are, I think, quite weak. It's almost
as if he felt the need to start filling up the list with something in order
to reach the magical number, ten. So, together with sensible advice ("get
adequate sleep", or "get adequate sunlight"), we also get other that sounds
awfully general ("play") and, finally, two that are just surreal ("avoid
stupid mistakes", and "use your brain").
Altogether, I'm not sure what to think of this book. Although it does
include plenty of sensible advice, it also smacks of evangelizing and,
above all, business smarts. When it comes to the diet (arguably, the most
important part of the book), I find the author too dogmatic when discussing
grains and legumes, as well as too narrow-minded in his view of what the
hunter-gatherers in the Paleolithic might have been like. His fitness
advice I find, for the most part, sensible. I suppose my problem is that,
after all, once we remove the dogmatic elements from his approach, we end
up with something that doesn't truly need its own label. It's just
commonsensical.
A case against cardio when trying to lose weight (and in general!):
In contrast to the coprehensive benefits of a frequent, comfortably paced
exercise, getting more serious about working out can really mess you up if
you have a flawed approach. Chronic Cardio at heart
rates above 75 percent and up to 95 percent of maximum places excessive stress
on your body to which you are not genetically adapted. I'd estimate that
the vast majority of folks you see working out on cardio machines, jogging
through the neughborhood, or keeping pace in the group class are exceeding
75 percent (often by a wide margin) for the duration of nearly every session.
While an aerobic workout at the typical intensity of 75 to 95 percent might
not feel terribly difficult at the time, a sustained pattern of Chronic
Cardio can lead to numerous problems with metabolism, stress management,
immune function, and general health. As exercise intensity increases, your
preferred fuel choice shifts from primarily fat at intensities below 75
percent (fat burns well in the presence of oxygen, and supplies are abundant
—evenin the skinniest marathoners!) to an ever-increasing percentage
of glucose (quicker and easier to burn when oxygen is lacking due to your
quickening pace).
A routine of Chronic Cardio requires large amounts of dietary carbohydrates
each day to support it. While the risks of excess far storage and
hyperinsulinemia (overproduction of insulin) are moderated somewhat by a
heavy exercise schedule, they are still significant because of your altered
dietary habits throughout the day. When muscles are depleted of glycogen
(remember, stored glycogen is converted back into glucose for exercise fuel),
your brain sends a powerful signal to replenish with quick-energy
carbohydrate foods. Our brains have a tendency to tell us to overcompensate
by eating a little too much. This is a genetically programmed survival
adaptation against starvation risk, handed down to us from Grok. If you are
looking to reduce body fat primarily through vigorous cardiovascular
exercise (as Conventional Wisdom promises), you are quite likely to fail
unless you slow down your pace and alter your diet to limit your carb
intake.
(Mark Sisson: The Primal Blueprint, pp. 174-175)
More on Chronic Cardio and related fitness programs:
I am fully aware of the many loud and passionate voices extolling the
psychological and lifestyle virtues of devoted endurance training and agree
that pushing and challenging your body with inspiring competitive goals
supports mental, emotional, and also physical health (albeit with the
significant caveats alreadt discussed). An exercise physiologist friend of
mine countered my "case against cardio" position recently by reminding me
that Hawaii Ironman finishers are vastly healthier than the average population. While
true, let us not forget, in the words of Jay Leno, the "average" we are dealing with: "Today there are
more overweight people in America than average-weight people. So overweight
people are now average. Which means you've met your New Year's resolution."
Furthermore, I'll assert that an old has-been like myself (goals: eat
Primally, with no processed carbs; visit the gym several days a week, for
sessions of widely varied difficulty; and hang with teenagers for two hours
of Ultimate on
weekends) possesses far superior health and Primal Fitness to the lean,
ripped (but often emaciated), super "fit" physical specimens that strut in
their Speedos down the main drag of Kailua-Kona, Hawaii, every October during
Ironman week. Yes, they can all drop me like a shot in a long-distance swim,
cycling, or running race (it mighta been a different story back in the day),
but their endurance superiority comes at great cost. Collectively, they tend
to suffer from recurring fatigue and adrenal burnout, frequent overuse
injuries, too-common minor illnesses from suppressed immune function (I get a
cold maybe once every five years; a fair number of ironman triathletes
probably get five every year), and, last but certainly not least, high
overall life stress factor scores —something often touted as the number
one heart attack risk factor.
(Mark Sisson: The Primal Blueprint, p. 176)
On the benefits of slow workouts:
When I completed my career as an elite marathoner and thriahtlete and
transitioned into a career as a personal trainer, my training regimen
shifted dramatically. I was still out there movingfor several hours a day,
but I went from banging my brains out with super fit training partners to
dawdling along with a succession of clients on my daily calendar. Unlike
many of today's fitness trainers who stand there and count reps, I got
outside with my unfit to moderately fit clients and did their workouts with
them. Bike rides that I previously hammered at 20+ mph for hours were now
conducted at 13 mph (it seemed like any slower and we'd tip over!). The
long, hard trail runs of my marathon days were replaced with easy jogs where
my heart rate barely exceeded 100 beats per minute (only 50 percent of my
max). With a young family and a career filling my days, I rarely had time to
do my own specific workouts. I made the most of these opportunities by
conducting extremely intense interval sessions once or twice a week —on
cardio equipment or with a few quick laps around the track. Usually these
sessions lasted around 20 minutes —until my next client came strolling
in!
When I jumped into the occasional long or ultra-distance endurance race, the
results were shocking to me. My "by chance" regimen of very, very slow
workouts coupled with occasional very short, intense workouts allowed me to
place among the top competitors in the world in my age group and very close
to the standards set by top professionals of that era! Indeed, the Primal
Blueprint parameters literally took shape in my mind as I blew by my
rivals (who were putting in big Chronic Cardio miles, just like I used to)
at races despite what most experts and prevailin Conventional Wisdom would
deem ridiculously inadequate preparation.
(Mark Sisson: The Primal Blueprint, p. 179)
On sleep:
For billions of years, the evolution of nearly all life forms on earth has
been driven by the consistent rising and setting of the sun. This circadian rhythm (from Latin:
circa, meaning "around"; and dia, meaning "day") governs our
sleeping and eating patterns as well as the precise timing of important
hormone secretions, brain wave patterns, and cellular repair and regeneration
based on a 24-hour cycle. When we interfere with our circadian rhythm (via
excessive artificial light and digital stimulation after sunset, irregular
bed and wake times, jet lag, graveyard shift work, etc.), we disrupt some of
the very processes we depend upon to stay healthy, happy, productive, and
focused.
Unlike Grok's dietary and exercise habits —which you can mimic well
today by food shopping carefully or finding a smooth neighborhood tree branch
for pull-ups— obeying your human circadian rhythm to be active when
the sun is up and sleep when it's dark is a bit more of a hassle. Depending
on where you live and the time of the year, your efforts to follow a Primal
sleep schedule could easily get pinched to the tune of two to eight hours a
day. Can you say, "Ain't gonna happen anytime soon?"
This is not to say you have to turn in at sunset in order to be healthy. For
one thing, modernization has substantially lowered our activitiy level and the
overall degree of difficulty of daily life. (I know commuting is tiring, but
imagine walking home from the office every day!) Experts' opinions vary
on the amount of sleep you need, but the general consensus is that seven to
eight hours per night is sufficient for most people, provided the sleep is of
high quality (uninterrupted and not influenced by sleep medication, alcohol,
or poor food choices) and that you observe a consistent pattern of bed
and wake times.
(Mark Sisson: The Primal Blueprint, p. 197)
On getting adequate sunlight:
Early humans spent hundreds of thousands of years absorbing powerful
equatorial rays over their bodies every day. As we migrated farther away
from the equator, genetic adaptations occurred (the lightening of skin
pigment and hair over many generations) to help us continue to absorb sun
optimally even when it was less plentiful. Just as we've suffered
devastating health consequences from the relatively recent shift in the
human diet away from hunter-gatherer to grain-based, the same dynamic holds for our sun exposure
—except this lifestyle alteration has been even more severe. Only
in the last couple of centuries of industrialization have millions of people
in the civilized world gone for long periods of time with little to no direct
sun exposure. Consequently, there has been an alarming increase in health
problems related to vitamin
D deficiency.
(Mark Sisson: The Primal Blueprint, p. 207)
Mark Sisson's Six-Pack secrets:
When you do push-ups, you should make a concerted effort to tighten your
abs (pressing the navel toward the spine); the same is recommended during
pull-ups, squats, lunges, curls, and other complete body exercises. Raking
leaves, carrying your toddler, reloading the bottom drawer on the copy
machine, lugging groceries out of the trunk and onto the kitchen counter,
and infinite other daily activities —including simply sitting at your
desk or in your car— can all be considered opportunities for a mini
abs workout. I bet I did more than a thousand of these efforts sitting at
my desk writing this book!
When you are engaged in basic movement, sitting or walking, you should
tighten your belly as if you are going to be punchedin the gut while blowing
out the candles on your birthday cake. Hold it for 10, 20, or more seconds a
few times every hour. Now do it while slightly tilted to one side. Repeat
for the other side. For even better results and a stronger core, you can
also simultaneously contract your buttock muscles. Do these short exercise
bursts while you are watching TiVo or driving to pick up the kids. After a
while, it will become second nature to squeeze your abs spontaneously. I do
some of my best abs work while bent over doing sprints on the stationary
bike. It's really all about squeezing, tightening, and trying to isometrically
shorten the distance between your sternum and your pubic bone. Engage your
abs, eat Primally, you'll soon notice improved muscle tone in your core.
Furthermore, a strong, functional set of abs will help you avoid back problems
as well as perform all outdoot activities safely and with less risk of
injury.
(Mark Sisson: The Primal Blueprint, pp. 238-239)
On the suggested exercise plan:
Walk, walk, walk. Hike, hike, hike. Move, move, move. This might seem like
strange advice to help you get lean and ripped like our primal role model.
However, by now you should have a clear understanding of why ill-advised
frequent moderate- to high-intensity workouts simply burn glucose and
increase appetite and that your exercise program on the whole is only dealing
with the 20 percent slice of the weight-loss pie. After all, walking around
the block or hiking up to the water tower doesn't burn enough calories to
contribute notably to weight loss. However, increasing your daily movement
will build you from the inside out —toning muscles, joints, and
connective tissue to enable you to thrive on the hight-intensity workouts
that strongly influence body composition.
Coupled with Primal Blueprint eating habits, your active lifestyle
will refine your fat-burning skills so that you become an efficient
fat-burning machine around the clock and easily reach your ideal weight in
a matter of weeks or months, as seen with the Korgs' case studies. Best
of all, as you scan the suggested daily meal plan (earlier in this chapter)
and the weekly exercise plan (next), you'll see that it's easy to eat and
exercise in a Primal manner for the rest of your life.
(Mark Sisson: The Primal Blueprint, p. 239)
Man has conquered the world. As a species, he is the fat cat. He is on top
of the heap. Yet now, peak physical and intellectual performance and
self-discipline are no longer requirements for survival. Man has become
self-indulgent and has reverted to behaviors that provide short-term
gratification. Like the miners who stripped and poisoned the land and water
during the gold rush, we have done similar to our bodies in the name of
making life easier, more convenient, and more productive. In Eric
Schlosser's Fast
Food Nation, he reveals how the fast-food phenomenon exploded in
popularity because fast food made life easier: No more cooking or lengthy
waits for expensive meals! Now everyone can live the good life by dining
out on delicious food! Unfortunately, the fare served up was disastrous not
only to the human body but to the human spirit —destroying a
centerpiece of family fabric that was the shared home-cooked meal.
When there is interest and demand to make life easier, profit seekers
often swarm in and exploit this element of the human spirit. Nowhere is
this more evident than in my own field of health. While I am all in favor
of capitalism and making a profit, it seems that where health is concerned,
we have allowed forces to run amok to the extent that today we must question
the approach, motives, and trustworthiness of some of the traditional pillars
of health and expert medical knowledge.
We must admit that doctors, despite their extensive knowledge, training,
and loyalty to the Hippocratic Oath, are focused on treatment rather than prevention. As
with drugs, it's wonderful to have extensively trained and prepared doctors
standing ready when we need them. The sad reality is that most of their
business comes from dealing with symptoms —not causes— of easily
preventable conditions (as evidences by the remarkable comment from a solo
family practic doc I know, who lamented that his "business was down" due to
America's 2008 economic recession!). The fact that doctors receive little
or no training in nutrition is nothing short of abysmal.
(Mark Sisson: The Primal Blueprint, p. 253)
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