The Primal Blueprint (57 page)

naps,
41
,
203
–204.
See also
sleep benefits of,
57

natural healing,
41

natural meat,
121

natural selection,
212

Neel, James V.,
16

negative thoughts, health and,
11

net carbs,
89

Nexium,
48
–49

Nike Free product line, of shoes,
191

non-REM sleep,
200
,
203
–204

nonsteroidal anti-inflammatory drug (NSAID),
49
,
84

nutrients.
See
macronutrients

nutrition, diet and,
46

nutritional deficiencies, in grain-based diets,
152
–153

nutritional value, of fruits,
116

Nutrition Facts, on packaging,
149

nuts and nut butters,
125
–126,
127
,
144
,
268

sleep and,
202

obesity,
9
–10.
See also
weight

borderline,
252

childhood,
59

“Oh, Positive” diet,
98
–99

oils,
132
–134.
See also
fats

approved,
133
–134,
268

to avoid,
134
,
270

canola oil,
132
–133,
134

olive oil,
132

old age, dying from,
10

olive oil,
132
,
134

olives,
127

omega-3 oils,
63
,
133

in fish,
123

inflammation reduction with,
82
–84

in nuts,
126

in organic meats,
120

in supplements,
140
–141

omega-3—Omega-6 ratios,
82
,
210

omega-6 oils,
83

in fish,
123

ORAC report,
112

orange produce,
111

organ function,
169
–170

organic foods

chocolate,
138

eggs,
124

meats,
119
,
120

value of,
108
,
113
–114

vegetables,
111
–113

Ornish, Dean,
76

Ornish diet,
273

outdoors play,
206

“out of Africa” theory,
35

overexercising,
26
–27

overweight.
See
obesity; weight

overwork, play and,
205

oxidation

LDL and,
77
–79

polyunsaturated fats and,
75

Paleo diet,
273

Paleo Diet, The
(Cordain),
151

palm oil,
133

pancreatic beta cells,
69

partially hydrogenated fats,
156
–157

partially hydrogenated oils,
134

pasture-raised or finished meat,
121

peanuts and peanut butter,
126
,
127

Peniston, Lorraine,
205

pesticides

on fruits,
113
,
114
,
116

in meats,
119

phenylethylamine, in chocolate,
138

physical effort, bursts of,
28

physique,
166
–167

phytates,
152
–153

phytonutrients,
109

Pigg, Mike,
179

plants

in diet,
109

as food source,
23
–24,
111
–116

plaque, arterial,
78

plateaus,
246

play,
29
–30,
204
–206,
269

Conventional Wisdom vs. Primal Blueprint on,
5

poisons (dietary),
24
–25,
110

avoiding,
148
–160

grains as,
150
–155

legumes as,
158

processed foods as,
158

sugar as,
159

trans and partially hydrogenated fats as,
156
–157

polyphasic sleep habits,
203

polyunsaturated fatty acids (PUFAs),
2
,
75
,
118
–119

polyunsaturated oils,
132
–133

population, evolution of,
19

portion control, Conventional Wisdom on,
237

positive mind-set,
245

Post American World, The
(Zakaria),
256

potatoes,
135

poultry, free range,
121

power-to-weight ratio,
167
–168

prescription drugs.
See also
medications

Conventional Wisdom vs. Primal Blueprint on,
6

Primal Blueprint.
See also
Primal Blueprint Laws

adapting primal lifestyle to modern life,
14

approved lifestyle features,
268
–269

Atkins diet and,
65

Carbohydrate Curve in,
90
,
226
,
227

on carbs and grain fiber,
89

vs. Conventional Wisdom,
2
–6

costs of following,
124
–125

critique of eating style,
255

daily journal about,
260
–263

Danger Zone in,
92

eating in,
61
–106,
63
–64

eating style and inflammation,
84

on eating well,
98
–102

80% Rule and,
101

Food Pyramid in,
110

genes and,
7
–8

HDL, LDL, and,
79

insulin-balanced meals,
86

Internet resources for,
272
–273

ketones as fourth fuel,
95
–97

ketosis in,
97

lifestyle features to avoid,
270
–271

maintenance range in,
91

on meats,
118

for Metabolic Syndrome,
82

primal ancestors and,
15
–18

snacks in,
102
,
127

steady weight gain and,
92

stocking up on approved foods,
247

Sweet Spot in,
91

for weight loss,
221
–248

Primal Blueprint Laws,
22
–33

Law 1: Eat Lots of Plants and Animals,
23
–24,
107
–145

Law 2: Avoid Poisonous Things,
24
–25,
147
–160

Law 3: Move Frequently at a Slow Pace,
26
–27,
170
–180

Law 4: Lift Heavy Things,
28
,
180
–186

Law 5: Sprint Once in a While,
28
,
187
–191

Law 6: Get Adequate Sleep,
29
,
197
–204

Law 7: Play,
29
–30,
204
–206

Law 8: Get Adequate Sunlight,
30
–31,
206
–210

Law 9: Avoid Stupid Mistakes,
31
,
211
–217

Law 10: Use Your Brain,
31
–32,
217
–219

Primal Fitness,
161
–193

process for,
166
–169

Pyramid for,
164

zones for heart rate,
173
–174

Primal foods,
89

primal humans

lifespan of,
35

lifestyle of,
39
,
40
–43

Primal Sweet Spot.
See
Sweet Spot

Pritikin diet,
273

probiotics,
141
–142

processed foods,
111

avoiding,
158
,
269

carbohydrates,
8
,
24
,
65
,
78

eliminating,
65

as poisons,
24
–25

produce

local,
111
–114

nonorganic,
113

organic,
111

productivity, leisure and,
205
–206

progress, tracking daily,
258
–259

propaganda, about food,
94
–95

prostate cancer, foods and,
111

protein,
86
–88

burning of,
95

optimizing intake,
223

per pound of lean body mass,
87

in weight-loss macronutrient plan,
225

protein powder,
142

PUFAs.
See
polyunsaturated fatty acids

push-ups,
238

Pyramid

Fitness,
164

Food,
92
,
110

quality time,
43
,
56

raw milk,
135

rBGH.
See
recombinant bovine growth hormone (rBGH)

Recent African Origins (RAO) model,
35

Recent Single-Origin Hypothesis (RSOH),
35

recombinant bovine growth hormone (rBGH),
130
–131

recreation, for children,
53
,
59

red meat,
117
–118

red plants,
111

reference points, establishing,
89

regimentation, avoiding,
223

Reid, Daniel,
201

REM sleep,
200

Replacements Hypothesis,
35

reprogramming, of genes,
20
–22

resources, on strength training,
185

rest.
See also
sleep

adequate,
29

exercise and,
237

rice,
2
,
7
,
110
,
149

wild,
136
,
269

Richistan—A Journey Through the American Wealth Boom
(Frank),
218

Ridley, Matt,
39

risk factors

for disease,
64

for heart disease,
81

lifestyle,
251

risk management, and hypervigilance,
214
–217

running,
187
–191.
See also
sprinting

proper form for,
190

shoes and,
191

safflower oils,
134

Sahlin, Marshall,
29
–30

salmon

farmed,
122

wild,
123

saturated fat,
132
,
133
.
See also
fats

Conventional Wisdom vs. Primal Blueprint on,
2

schedule

exercise,
239
–241,
269
,
271

fitness,
164

for meals,
100

for stretching,
271

Schlosser, Eric,
51
,
253

Schwartz, Sophie,
198

seeds and seed butters,
125
–126,
127
,
268

serotonin,
198
,
202

sesame oil,
133

sex hormones, insulin levels and,
71

shoes

athletic,
191
,
269

barefoot workouts and,
191

Conventional Wisdom vs. Primal Blueprint on,
6

“six pack” secrets,
238
–239

skin cancer, sunlight and,
207

“skinny gene,”
66

sleep,
269
.
See also
naps

adequate,
29
,
197
–203

by adolescents,
44
–45,
58

behaviors to avoid,
270

medications for,
44
,
58

naps and,
41
,
45
,
57

polyphasic habits,
203

tips for high-quality,
201
–203

sleep cycles,
41
,
44
,
199
–200,
203
–204

snacks

approved,
268

to avoid,
271

in Kelly Korg eating plan,
233

in Ken Korg eating plan,
230

Primal,
127

Primal Blueprint,
102

Snell, Peter,
178
–179

SNPs (single nucleotide polymorphisms),
19
–20

soda,
24

avoiding,
270

South Beach Diet
,
65
,
273

soybean oil,
134

speed, of sprinting,
188

SPF (sun protection factor),
209

spices,
128
,
268

sprinting,
28
,
164
,
174
,
187
–191,
269

shoes and,
191

SSRIs,
198

starchy tuber vegetables,
135
,
268

“state of nature” theory,
211

statins,
47
–48,
79
–80

side effects of,
58

strength training,
28
,
180
–186,
269

to avoid,
271

Chronic,
164

Conventional Wisdom on,
180

Conventional Wisdom vs. Primal Blueprint on,
4

stress

Chronic Cardio and,
178

exercise and,
237

financial,
51

managing,
9

sleep and,
41

weight loss and,
245