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A review by cyndin
The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy by Mark Sisson
4.0
This is Sisson's spin on Paleo diet and exercise for members of the modern world. Yeah, it's a lot like lowcarb (and it gets a bit old when he goes on and on about how it isn't really). And I'm not sure how it differs from other Paleo approaches (perhaps the addition of exercise). But mostly, it's pretty solid.
I like how he uses scientific studies to back up his claims and doesn't make assumptions. He's also very flexible. His mantra is go for 80%. Sure, the more you do, the better, but 80% is good enough; don't beat yourself up over what you can't do. Paleo isn't some romanticized ideal we can pick apart. It's more about looking at a time in our history before culture changed our diet and habits faster than evolution could keep up. Sisson does an excellent job countering the claim that we shouldn't eat pre-modern because they all died young (cause, well, read the book).
Another thing Sisson does well is when he goes over what is not part of his plan. He tells you why, he gives concrete examples of what can happen when you do it anyway, and he tells you how much importance to give the decision. For example, his diet is very meat-heavy. He, like most Paleo folks, believes that meat is important, even necessary, for optimal health. But he recognizes that there are vegetarians out there who don't want to cross that line. Compare that to the preachy tone of a plan like Weston Price's that scoffs at anyone who doesn't eat meat. So, sure, legumes aren't very Paleo but they're a reasonable concession, just watch the carbs. Sisson himself has his daily cup of (un-Paleo) coffee. 80%+
My diet, when I eat lowcarb, is pretty much in line with his, so the nutritional chapters weren't as vital for me. I found myself agreeing with most of what he said. I don't eat meat so I greatly appreciated his no-judgement manner. I already was compressing my meals (meaning I skip breakfast) and eating at non-standard times and liked his "eat when you feel like it" approach. It was good to see some modern science on all the details.
Mostly, I got the book for the exercise chapters. This part was new to me. I have disabilities and I knew I did badly with extended cardio, so it was wonderful to read the science against it. Because I can't exercise as much or as often as I want to, I found the book very helpful in prioritizing what I can do.
There are some issues with the book too. Including a fair number of typos and other mistakes. The section giving fruits to focus on, have sparingly, or avoid was not done well and the two places he ranks fruit are contradictory to each other. He does odd things like say peaches are fantastic but nectarines (which botanically are only a set of varieties of peaches with smooth skin) are either so-so or terrible, depending on which list of his you read.
The other bit (all through the book) I could have done without is his insistence that, if you follow his plan (or make a few small changes), any excess weight you have will just fall off. While he speaks to a range of people from Olympic-level athlete to couch potato, a range of ages, and so on, disability and health issues, beyond those brought on by bad diet, aren't really addressed (or considered).
I liked the Grok vs Korg parts, and especially loved that the pre-historic family was Native American, not the usual Western European that everyone else seems to assume. But why oh why does "Grok's wife" have no name, no real life in the story, and nothing to offer aside from being "a hottie"? It emphasized that the book was, in many ways, directed to men, backed by research on men, instead of being for everyone, as the author tries to claim.
Overall, the presentation of research and translation into diet and exercise recommendations is solid. It's worth reading just for that. Sisson's website/blog continues with discussion of newer research, more details, and information tailored for women.
I like how he uses scientific studies to back up his claims and doesn't make assumptions. He's also very flexible. His mantra is go for 80%. Sure, the more you do, the better, but 80% is good enough; don't beat yourself up over what you can't do. Paleo isn't some romanticized ideal we can pick apart. It's more about looking at a time in our history before culture changed our diet and habits faster than evolution could keep up. Sisson does an excellent job countering the claim that we shouldn't eat pre-modern because they all died young (cause, well, read the book).
Another thing Sisson does well is when he goes over what is not part of his plan. He tells you why, he gives concrete examples of what can happen when you do it anyway, and he tells you how much importance to give the decision. For example, his diet is very meat-heavy. He, like most Paleo folks, believes that meat is important, even necessary, for optimal health. But he recognizes that there are vegetarians out there who don't want to cross that line. Compare that to the preachy tone of a plan like Weston Price's that scoffs at anyone who doesn't eat meat. So, sure, legumes aren't very Paleo but they're a reasonable concession, just watch the carbs. Sisson himself has his daily cup of (un-Paleo) coffee. 80%+
My diet, when I eat lowcarb, is pretty much in line with his, so the nutritional chapters weren't as vital for me. I found myself agreeing with most of what he said. I don't eat meat so I greatly appreciated his no-judgement manner. I already was compressing my meals (meaning I skip breakfast) and eating at non-standard times and liked his "eat when you feel like it" approach. It was good to see some modern science on all the details.
Mostly, I got the book for the exercise chapters. This part was new to me. I have disabilities and I knew I did badly with extended cardio, so it was wonderful to read the science against it. Because I can't exercise as much or as often as I want to, I found the book very helpful in prioritizing what I can do.
There are some issues with the book too. Including a fair number of typos and other mistakes. The section giving fruits to focus on, have sparingly, or avoid was not done well and the two places he ranks fruit are contradictory to each other. He does odd things like say peaches are fantastic but nectarines (which botanically are only a set of varieties of peaches with smooth skin) are either so-so or terrible, depending on which list of his you read.
The other bit (all through the book) I could have done without is his insistence that, if you follow his plan (or make a few small changes), any excess weight you have will just fall off. While he speaks to a range of people from Olympic-level athlete to couch potato, a range of ages, and so on, disability and health issues, beyond those brought on by bad diet, aren't really addressed (or considered).
I liked the Grok vs Korg parts, and especially loved that the pre-historic family was Native American, not the usual Western European that everyone else seems to assume. But why oh why does "Grok's wife" have no name, no real life in the story, and nothing to offer aside from being "a hottie"? It emphasized that the book was, in many ways, directed to men, backed by research on men, instead of being for everyone, as the author tries to claim.
Overall, the presentation of research and translation into diet and exercise recommendations is solid. It's worth reading just for that. Sisson's website/blog continues with discussion of newer research, more details, and information tailored for women.