The Primal Blueprint (56 page)

4-Hour Workweek, The
(Ferriss),
202
,
205

fourth fuel.
See
ketones

fowl,
119
–121,
268

to avoid,
270

Framingham Heart Study,
74

Frank, Robert,
218

free range poultry,
121

fresh meats,
121

fruit,
109
,
113
–116,
268

to avoid,
270

to enjoy in moderation,
128

in Primal Blueprint eating strategy,
65

washing,
113

fruit juice,
268

to avoid,
270

“Fruit Power Rankings” chart,
113
,
115
–116

fuel.
See
carbohydrates; energy; fat(s); ketones; protein

genes,
7
–8

antioxidants and,
109

attitude and,
11
–12

healthful lifestyle habits and,
33

optimal expression of,
22

reprogramming of,
14
,
20
–22

slow movement and,
27

genetically modified organisms (GMOs),
114
,
115

genetic destiny,
11

genetic drift,
19

GERD (gastroesophageal reflux disease),
49

gluconeogenesis,
96

glucose (blood sugar),
24
–25

behavior and,
72

HFCS and,
159

insulin resistance and,
69

ketones and,
96

minimum daily requirement for,
95
–96

gluten,
153
,
157

glycemic load,
114

glycogen,
68
–69,
87

GMOs.
See
genetically modified organisms (GMOs)

goals

athletic,
167

Conventional Wisdom vs. Primal Blueprint on,
6

rethinking,
264
–267

government, Conventional Wisdom supported by,
95

grain(s)

avoiding,
157
,
270

Conventional Wisdom on,
2
,
148
,
157

in disease pyramid,
152

in human evolution,
150
–151

phytates in,
152
–153

Primal Blueprint on,
2

processed,
24

whole,
46
,
154

grass-fed or grass-finished meat,
121

green fruit and vegetables,
111

Grok family (characters),
17
–18,
34
,
35
,
255

cardio workout and,
175

daily activities of,
55

eating frequency of,
99
–101

Internet resources about,
272

primal family contrasted with modern-day family,
38
–43

Grok Hang stretch,
186

Grok Squat,
186

gross carbohydrate grams,
89

growth hormones, insulin resistance and,
70

Guns, Germs and Steel
(Diamond),
151

Harris Benedict Formula,
228
,
232

HDLs,
75
,
77
,
78
–79

Primal Blueprint eating plan and,
79

healing, natural,
41

health.
See also
genes

inflammation-related problems,
83
–84

lifestyle and,
21
–22

of primal humans,
17
–18

healthful foods,
46

Healthy Fitness Zone,
252

heart disease.
See also
cardiovascular endurance

causes of,
74

cholesterol and,
7

eggs and,
123
–124

healthy fats and,
82
–83

lipid hypothesis of,
73
,
75

modern lifestyle and,
49

nuts, seeds, and,
126

risk factors for,
81

“heart-healthy” food choices,
126

heart rate,
171
–172

case against Chronic Cardio,
174
–175

monitors for,
172

Primal Fitness zones for,
173
–174

herbs,
128
,
268

HFCS (high fructose corn syrup),
159

high-carbohydrate foods,
71
–73

high-fat foods

desserts,
138

meats,
120

Hobbes, Thomas,
211

hormone-free meat,
119
,
121

hormones

cholesterol and,
75

Chronic Cardio and,
178

and fight-or-flight response,
27
,
42

insulin resistance and,
70

melatonin,
197
–198

overexercising and,
26
–27

sleep and,
41
,
200

human evolution.
See
evolution

hunger, food volume and,
102

hunter-gatherers,
17
.
See also
evolution

family life of,
39
,
40
–43

modern,
29
–30

hydrogenated fats,
156

hypermethylation,
21

hypervigilance, risk management and,
214
–217

hypomethylation,
21

hyponatremia,
136

I.F.
See
Intermittent Fasting

illness, modern,
45

“imitation policy” (FDA),
95

immune system,
41
,
45
,
63

aerobic exercise and,
171

gluten, lectin, and,
153

sugar and,
72

indulgences,
268

to avoid,
270

sensible,
137
–138

inflammation, reducing,
83
–84

injuries, Chronic Cardio and,
178

“insidious zone,”
92

insulin,
8
,
25

carbohydrates and,
71
–72,
88
,
226

diet and,
65
–73

fat cells and,
69
–71

omega-3 and omega-6 fats and,
83

production of,
68

sensitivity to,
63

sugar and,
52
,
159

insulin-balanced Primal Blueprint meals,
86

insulin-like growth factors (IGFs),
70

insulin resistance, trans and partially hydrogenated fats and,
156
–157

intellectual ability, using,
31
–32,
217
–219,
269

intensity, of workouts,
181

Intermittent Fasting (I.F.),
223
,
241
–243

International Network of Cholesterol Skeptics,
75

Internet resources,
272
–273.
See also
www.MarksDailyApple.com
on Internet

intimacy, lifestyle and,
47
,
48

Japanese diet, omega-3 and fatty acids in,
83

jet lag,
201

jogging.
See
running

journal, daily,
260
–263

journaling,
89

juices,
114
–115

to avoid,
270

fruit/vegetable,
268

ketogenic diet,
88
–89

ketones,
95
–97

ketosis

carbohydrate grams for,
91

defined,
96
–97

Keys, Ancel,
94

Knaggs, Bart,
215

Korg family (characters)

daily activities of,
55

lifestyle changes by,
254

modern-day family contrasted with primal family,
43
–55

weight loss case study of Kelly Korg,
231
–233

weight loss case study of Ken Korg,
228
–230,
231

kosher meat,
121

Kustes, Scott,
129

lactose,
130

laws.
See
lifestyle; Primal Blueprint Laws

LDL,
48
,
75
,
76
–77

benign and dense forms of,
79

carbohydrate reduction and,
82

medication to control,
79

oxidation and,
77
–79

Primal Blueprint eating plan and,
79

lean body mass,
86
–87,
229

lectin,
153

legumes,
158
,
269

leisure.
See
play

Lewis, Carl,
187

life expectancy

of primal humans,
17
–18,
35
,
56

of today’s child,
59

lifestyle

changing,
254
,
258

elements to avoid,
271

goals of,
264
–267

health and,
21
–22,
33
,
269

heart disease risk factors and,
74

laws for,
195
–220

of modern humans,
43
–55

of primal humans,
17
–18,
39
,
40
–43

rethinking goals for,
264
–265

lifestyle risk factors,
252

lifting,
164

lipid hypothesis, of heart disease,
73
,
75

Lipitor,
47

lipoproteins,
75

Lipton, Bruce,
11
,
12

liver, insulin and,
69

local produce,
111
–114

selecting vegetables,
111
–113

longevity, organ reserve and,
169
–170

low-carbohydrate diet,
65
,
88
–89

ketosis and,
96

low-fat diet,
7
,
76
,
273

low-intensity aerobic movement,
170
–171

low-level cardio exercise,
269

low-level exercise zone,
171
–172

L-tryptophan,
202

lunch

in Kelly Korg eating plan,
233

in Ken Korg eating plan,
230

Lydiard, Arthur,
178

MacDougall diet,
273

macronutrients,
62
,
85
–95

calculating,
229
,
232

carbohydrates,
88
–92

fat,
93
–95

protein,
86
–88

for weight loss,
224
–227,
229
,
232

magnesium,
131
,
202

maintenance range,
91

marathons,
177

margarine,
134

marine oils,
133

massive multiplayer online role-playing games.
See
MMORPG

McGovern, George,
95

meal choices, “Oh, Positive” diet and,
98
–99

meal habits,
223

Conventional Wisdom vs. Primal Blueprint on,
3

meals

five favorite meals strategy,
102

insulin-balanced,
86

in Kelly Korg food journal,
233

in Ken Korg food journal,
229
–230

schedules for,
100

skipping,
242

meat,
119
–121,
268

to avoid,
270

fish and,
122
–123

red,
117
–118

medical care,
269

elements to avoid,
274

medications,
44
,
45
,
47
–48

sleep,
44
,
58

Mediterranean diet,
94

Mednick, Sara,
203

melanoma, UVA rays and,
209

melatonin,
44
,
197
–198,
200
,
202

memory loss,
53

men

heart rate for,
172

Primal Fitness for,
167

metabolic diets,
273

metabolic processes,
97

Metabolic Syndrome,
2
,
62
,
77

carbohydrates and,
90

markers for,
81

metabolism

Chronic Cardio and,
178

energy and,
46

of fat,
8
,
64
,
171

milk,
129

lactose in,
130

raw,
135

“mind-body connection,”
11

mind-set, positive,
245

minerals, in dairy products,
131

mistakes,
31
,
211
–214,
269

behaviors to avoid,
271

MMORPG (massive multiplayer online role-playing games),
53
,
59

moderate-use foods,
128
–136

modern life, genetic inheritance and,
18

monounsaturated oil,
132

movement, frequency and speed,
164
,
170
–180

multivitamin/mineral/antioxidant booster,
139
–140

musculoskeletal system, aerobic exercise and,
171