Description: In this podcast, Mark Sisson discusses his strategy of eating in a compressed time window of typically 1pm-7pm each day, and various other methods of Intermittent Fasting. He details the various strategies for post-workout recovery, comparing the carb paradigm strategy of immediate refueling with the Primal strategy of optimizing hormonal benefits by fasting until hunger ensues after intense workouts.

Topic timestamps:
Mark’s dietary practices: 00.33
Post workout options: 02:54 and 16:10
Cutting back carbs: 05:25
Intermittent fasting: 06:37
Finding a balance point: 09:26
Enjoyment of food: 13:11
Fasting and intense exercise: 15:27
Carb paradigm: 16:39

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• Download Episode #3 here (right click to “Save As”)
• Download a transcript of this episode here
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
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Description: Steve Levine is an ordinary guy with an extraordinary passion for primal living. A voracious consumer of all available written and audio material in the primal/paleo/ancestral health community, Steve joins the Primal Blueprint podcast to discuss his personal journey and success with transitioning out of the Standard American Diet into a primal lifestyle. Steve, an attorney by trade, has a refreshing and passionate perspective that will be helpful for both newcomers to primal living and reaffirming and enlightening to hard-core primal folks. He has taken a methodical, critical thinking approach to all aspects of the movement to create a personal success formula that he has followed for nearly a decade. Give it a listen and hang on for a fun ride with Primal Blueprint enthusiast Steve Levine!

Topic timestamps:
How Steve got started/Gary Taubes: 01:22
Moving every day: 03:00
Simple start for exercise regime: 04:19
Internet information/Intermittent fasting: 04:55
How do you get to this point of fasting?: 08:22
Intestinal problems/Safe starches: 11:05
Managing weight: 12:35
What kind of carbs work?: 14:52
What vegetables are a good source of carbs?: 15:26
Controlling appetite: 16:32
Concern re:muscle wasting: 18:35
Showing results in bloodwork: 20:37
Caution: 22:24
80/20 Rule: 23:17
Breakfast most important meal: 24:23
It is not that difficult: 25:11

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• Download Episode #9 here (right click to “Save As”)
• Download a transcript of this episode here
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Description: Mark gets back into the Q&A rhythm with some great commentary on an assortment of questions related to peak performance and Primal living. We begin by reviewing a unique training approach where you “stack” hard workouts on consecutive days, which allows for additional recovery time afterward, and also respects the idea that stress hormones flow for a sustained period of time after challenging workouts. Then, we discuss the importance of maintaining intensity during tapering to preserve blood volume for peak performance events. Mark also examines the dilemma of whether to refuel with carbs after tough workouts or to fast to optimize the flow of adaptive hormones into the bloodstream. This leads to the topic of how you can adopt an intuitive eating and exercise approach, which helps with disciplining for healthy habits. Mark then closes the show with a discussion on how endorphins can have pro and con effects on the body.

Topic timestamps:
Stacking the workouts: 00:39
Benefits of fasting in conjunction with exercise: 10:08
Reaching ketosis: 17:17
Developing a reference point: 28:47
Good news/bad news – body masks pain: 29:20

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• Download Episode #20 here (right click to “Save As”)
• Download a transcript of this episode here
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Description: Mark Sisson answers questions from listeners varying from eating green bananas in order to integrate resistant starch, to accepting legumes in the paleo diet. Mark also addresses relieving stomach acidity, intermittent fasting, and he takes a deep look at ketosis, with all the pros and cons. Then he answers the question you’ve all wondered about: How do you know when you have become a good fat-burner?

Topic timestamps:
Resistant starch: 00:45
Improving stomach acidity: 03:50
Travel tip: 08:21
How do you know when you are a good fat-burner?: 09:01
Ketosis: 12:04
Intermittent fasting: 14:59
Is it okay to dip in and out of ketosis?: 16:05
Legumes. Are they acceptable?: 19:32

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• Download Episode #22 here (right click to “Save As”)
• Download a transcript of this episode here
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
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Description: Mark Sisson talks about some of the stumbling blocks to losing that last 5, 10, or 20 pounds of excess body fat, and how to overcome them. Experiencing a plateau is common (especially when lots of weight has been dropped over a relatively short period of time), and continued progress requires attention to some of the finer details of healthy living. Beyond the Primal Blueprint eating strategy basics of ditching grains, sugars, and processed oils, and moderating carb intake overall by the Primal Blueprint Carbohydrate Curve, Mark addresses other topics like moderating all forms of life stress, building more muscle mass, avoiding chronic cardio, increasing all forms of daily movement, engaging in intermittent fasting, and cultivating a healthy attitude and positive mindset.

Topic timestamps:
How do you get beyond the plateau? How many carbs are you eating?: 00:44
Stressful life creates overproduction of cortisol: 05:02
Primal Calm: How does it work to moderate cortisol?: 09:19
Building muscle mass/getting toned: 14:10
Chronic cardio might be a problem: 16:19
“The Biggest Loser” TV show/more movement necessary: 20:23
Intermittent fasting: 25:05
Talking about the plateau: 31:01
Attitude and mindset: 32:51
The importance of sleep: 36:26
Sprinting is important: 39:06

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• Download Episode #24 here (right click to “Save As”)
• Download a transcript of this episode here
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
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Description: Mark turns the tables on Jimmy Moore (host of the popular Livin’ La Vida Low Carb podcast, where he has interviewed nearly 1,000 guests!) as Jimmy discusses his new book, Keto Clarity. Jimmy reveals how eating to promote a state of nutritional ketosis can have therapeutic effects on mood, energy levels, and brain function, as well as powerful fat reduction benefits. This is particularly true for people who have been eating primal/Paleo/low-carb and become stalled out on their progress. Jimmy himself lost some 180 pounds through low carb eating, then started to explore the world of nutritional ketosis to make further progress and experience incidental benefits with great success.

Keto Clarity, which Jimmy wrote along with Dr. Eric Westman, details Jimmy’s intensive self-experimentation, including blood testing several times per day for a year, to identify the dietary patterns that allow him to remain in a prolonged ketone-burning and fat-burning state. In the discussion, Jimmy mentions the confusion around “low carb” diets, which can often take the shape of a high protein diet.

When people who engage in carbohydrate restriction go overboard on protein, that excess protein beyond metabolic requirements is commonly converted into glucose through the process known as gluconeogenesis. This results in a blood sugar and insulin spike, quickly kicks you out of ketosis, and inhibits the reduction of excess body fat and all the health benefits that come with being a fat-burning machine. Essentially, you are back into a high carb eating pattern even with dietary intake of carbs is moderated. In reality, the optimal ketogenic diet would be characterized as very low carb, moderate protein (.7-1g/lb of lean mass), and high in healthy saturated and monounsaturated fats primarily. As Jimmy says, “Eating fat stokes the burning of stored body fat”.

Jimmy also clarified some confusion about people measuring ketone levels. First, blood is the most accurate measurement, since the more common (and less expensive) Ketostix urine ketone testing sticks may reveal low readings not because someone is not making ketones, but because that person has become fully keto-adapted…hence they are not accumulating in the bloodstream. The book provides more details on self-experimentation and the benefits you can enjoy from being in a state of nutritional ketosis.

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• Download Episode #30 here (right click to “Save As”)
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Description: Mark tackles a few challenging questions and gets deep into some of the main elements of primal living. First, he talks about how the conventional wisdom view of blood markers like LDL does not accurately reveal the true heart disease risk factors, and how it’s important to look at a bigger picture involving more relevant trackers like triglycerides-to-HDL ratio. He also discusses some drawbacks and side effects of statin use, particularly the depletion of CoQ10 and potentially compromised performance of cellular mitochondria accordingly.

Next, Mark tackles the question of the contrasting influence of primal eating versus high carbohydrate eating on one’s appetite and hunger levels. A diet promoting carbohydrate dependency will throw appetite out of whack and generate more hunger than an eating pattern that promotes fat and keto-adaptation – an enhanced ability to generate energy internally and be less reliant on external sources of energy. Carbohydrate dependency and a distorted appetite can also easily occur in a chronic exercise pattern, where the brain responds to the too-frequent depletion of energy and physical exhaustion by overeating.

Mark emphasizes one of his favorite tenets: That there is simply no getting around the reality that weight management is best accomplished naturally, where appetite is regulated by a low insulin producing eating pattern that allows you to become more calorically efficient; and how becoming calorically efficient translates into improved longevity.

Topic timestamps:
92-year old concerned about statins’ effects on LDL: 01:01
Co-Q-10 depletion: 07:16
Primal diet helps suppress hunger: 12:21
Live life based on hunger alone: 16:02
What is true hunger?: 17:30
Eating when training hard: 19:44
Ask yourself if you are hungry: 22:52
Citizen athletes’ trouble losing weight: 24:30
Is food addiction part of this?: 27:00
Eating according to hunger: 30:25
How do you get over being stalled losing weight?: 32:59
Fear and temptation/easy access to food: 34:40

Get the Primal Blueprint Podcast

• Download Episode #32 here (right click to “Save As”)
• Download a transcript of this episode here
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
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Description: Mark Sisson is back in the Malibu studios for a free-form conversation with Brad Kearns about Mark’s latest fitness pursuits, recent developments and new products in the Primal Blueprint business, and the importance of balancing stress and rest when exercising.

Mark mentions that there is likely a holistic fix for virtually any overuse injury. He talks about how he has modified his gym weight lifting regimen and offers some stretching techniques to improve compromised joints. Mark also discusses how to modify exercise patterns based on sub par immune function and not being in the right headspace for an intense effort. He mentions a new comprehensive online multimedia educational program called Don’t Just Sit There, where he works together with Katy Bowman, MS, author of Move Your DNA, to help combat the problem of excessive stillness and lack of variation in the modern workplace. Mark also mentions the general trend of Primal Blueprint Publishing transitioning away from chopping down trees to print hard copy materials to delivering multimedia digital educational products instead.

Mark explains how digital products broaden the educational experience, allow users to personalize their learning process, and make learning more affordable. Furthermore, as in the example of the Primal Blueprint Expert Certification, the course material can be updated seamlessly to stay current and progressive. Also in development are a course on all aspects of effective sprinting and an anti-aging course from both Mark and Carrie Sisson. Furthermore, Mark is working on the third edition of the bestselling Primal Blueprint (hardcover release 2009, paperback release 2011, and a third paperback edition coming in 2015).

Topic timestamps:
Biomechanical fix for injury: 2:50
Working gym equipment differently: 5:20
Modify routine and balance: 8:13
Okay to have down time: 12:22
Mark’s example of NYC marathon: 14:53
“Don’t Just Sit There”: 18:15
Certification course: 25:49
Primal Blueprint update: 25:08
Sprint course: 26:22

Get the Primal Blueprint Podcast

• Download Episode #37 here (right click to “Save As”)
• Download a transcript of this episode here
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

Description: Brock Armstrong hosts today’s broadcast and interviews Brad Pilon, who discusses his book on intermittent fasting, Eat Stop Eat. Intermittent fasting is a topic that most followers of Mark’s Daily Apple, The Primal Blueprint, or this podcast series should be quite familiar with. But today’s episode delves head first into the subject.

Applied Human Nutrition and Nutritional Sciences are Brad’s fields of study. He spent several years in the R&D department of the Canadian sports nutrition industry before he returned to school to study “No Nutrition,” aka, the science of fasting.

In this show, he gives evidence-based guidelines on how to fast and why it benefits the body, cautions against fasting in conjunction with other diets, provides fair warning to lean individuals who want to try the practice, and spends quite a bit of time explaining why women and fasting has a bad rap.

Show Notes:

• Does fasting encourage muscle catabolism? [07:51]
• Bodybuilder diets and whether women should eat small, frequent meals for weight loss. [09:27]
• What’s the best “cleanse” and what are its effects on the body? [10:46]
• When should you fast and how often? [12:29]
• Amino acids, protein 6, and finding the right data to research fasting. [17:19]
• How to beat “hangriness” and food cravings. Also, how to time your fast. [18:35]
• Rigid vs. flexible diets. [22:20]
• How to make your fast fit your goals and body type. [25:26]
• Fasting for women: differences in free fatty acid concentration and insulin resistance. [30:36]
• How to fast responsibly. [35:21]
• Can you cheat during a planned fast? [39:45]
• What can you do right now to get healthier? [43:19]
• Where can you read more about Brad Pilon and his work? [45:54]

Selected Links from the Episode:
BradPilon.com
Eat Stop Eat
Connect with Brad on Twitter
Connect with Brad Facebook

Get the Primal Blueprint Podcast

• Download Episode #60 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
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Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

Description: Host Brad Kearns catches up with CrossFit legend Bill Grundler, a 46-year-old retired firefighter and proprietor of CrossFit Inferno in San Luis Obispo, CA. Bill has defied the normal notions and realities of aging by competing in the Open division of the CrossFit Games—challenging the best athletes in the world despite having a couple decades of seniority on the pack. Bill subscribes to what he calls a firefighter mentality, where “you just get the job done. The fire doesn’t care how old you are.”

After suffering an ACL tear during a qualifier for the 2014 Open CrossFit Games, Bill endured an arduous recovery and, with minimal expectations for 2015, agreed to enter the Masters division to compete alongside his brother James. The Grundler brothers became the first brothers ever to compete together at the Games. The 2015 Masters contest featured an especially tortuous series of events (detailed by Bill in the podcast), and Bill finished a close second to an Australian when it was all over.

Bill is a lifelong athlete in swimming and wrestling. He was a high school state champ in wrestling and All-American wrestler for Cal Poly San Luis Obispo, where he attained a top-10 national ranking his senior year. Interestingly, Bill explains that his wrestling career ended unfortunately, as he cut his hand right before nationals and had to watch from the sideline. Bill believes that this gave him a profound sense of “unfinished business” that provided a source of deep motivation for his lengthy competitive career. You can detect an incredibly resolute positive attitude from Bill during this show. His devastating college injury became a source of great motivation; his ACL tear was a “blessing in disguise,” and his heartbreaking narrow defeat at the 2015 Games didn’t dampen the joy of competing alongside his brother. Bill also explains the wonderful benefits of taking the Primal Blueprint Expert Certification, and his plans to set up members of CrossFit Inferno with easy access to the certification program.

Even as he basks in the adulation of being a true CrossFit legend, Bill offers a healthy perspective quote about CrossFit: “The essence of CrossFit is to become more functional for a lifetime. People can miss this when them become too focused on the competitive aspects of CrossFit.” Enjoy a truly inspiring show from this CrossFit legend!

Show Notes:

• Bill Grundler, age 46, reports on his recent experience with the CrossFit Games. [00:01:37]
• What are the events he competed in during the CrossFit Games? [00:12:08]
• How many CrossFit Games are televised? [00:16:28]
• Grundler, a retired fireman, describes his life of competition and how the “unfinished business” after his injury was his motivator. [00:17:55]
• What goes on at the CrossFit Inferno? [00:23:18]
• Are there concerns about the future of the CrossFit movement? [00:26:03]
• Is it unusual for the trainers to be doing the scaling of the levels of workout? [00:32:17]
• What was Bill’s experience taking Primal Blueprint Expert Certification program? [00:35:19]
• Using “age” as an excuse is not in the cards for this guy.  He talks about his recovery after an ACL tear. [00:38:02]

Selected Links from the Episode:
Bill’s CrossFit Games Athlete Profile
CrossFit Inferno
“From ‘The Games’ to ‘The Cert’: The Story Behind the Grundler Brothers”
Primal Blueprint Expert Certification

Get the Primal Blueprint Podcast

• Download Episode #86 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

Description: Elle Russ chats with Jimmy Moore about the various forms and benefits of fasting. Jimmy Moore catapulted onto the health scene in 2004 after a phenomenal 180-pound weight loss enabled him to come off of prescription drugs for high cholesterol, high blood pressure, and respiratory problems. He is the energetic personality behind the über-popular blog Livin’ La Vida Low-Carb and the host of the longest-running and one of the top-ranked iTunes health podcasts, The Livin’ La Vida Low-Carb Show. Jimmy also hosts two other active podcasts Keto Talk With Jimmy Moore & The Doc and Low-Carb Conversations along with the retired podcast Ask The Low-Carb Experts. He has interviewed over 1100 of the world’s top health experts and has dedicated his life to helping people get the best information possible about living healthy so they can make the right decisions for their health. Jimmy is the international bestselling author of The Ketogenic Cookbook, Keto Clarity, and Cholesterol Clarity along with the October 2016 release The Complete Guide To Fasting.

Selected Links:
Jimmy’s Website
The Complete Guide To Fasting
Keto-Clarity
The Ketogenic Cookbook
Cholesterol Clarity

Get the Primal Blueprint Podcast

• Download Episode #143 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

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Description: Brad Kearns welcomes back one of the most popular guests from the old days! Dr. Cate has been hard at work preparing the launch of her revised and updated bestseller Deep Nutrition, originally published in 2008 and relaunching a 512-page masterpiece in 2017. Cate gives you the straight scoop on her favorite topics, particularly the disastrous misinformation about dietary fats that has been entrenched in conventional wisdom for decades. Cate details why “natural fats” are so critical to human health, and how refined high polyunsaturated vegetable oils are directly responsible for hundreds of thousands of premature deaths annually. They disrupt normal cellular function immediately upon ingestion, increase oxidative stress throughout the body, and damage brain function in particular; this is the #1 disease catalyst in modern life, an underlying factor in every chronic disease study.

Cate outs conventional wisdom as conducting a massive experiment to “feed modern humans the cheapest possible food and see what will happen.” She outs researcher Ancel Keys as the dude who drove us toward bad fats and away from healthy fats (“he knew he was wrong too!,” laments Cate). Speaking of losing weight, refined polyunsaturated vegetable oils are more likely to be stored and less likely to be burned than natural fats. In summary, here’s how to save your life and optimize your health: Ditch refined high polyunsaturated vegetable oils (watch out when dining out; most restaurant food–fast food to fine dining–is soaked in these gnarly oils); eat more natural fats (eggs, meat, cheese, coconut products, olives/olive oil, avocados/avocado oil, etc.).

Selected Links:
Dr. Cate’s Website
Deep Nutrition

Get the Primal Blueprint Podcast

• Download Episode #151 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

Description: Brad Kearns welcomes back one of the most popular guests from the old days! Dr. Cate has been hard at work preparing the launch of her revised and updated bestseller Deep Nutrition, originally published in 2008 and relaunching a 512-page masterpiece in 2017. Cate gives you the straight scoop on her favorite topics, particularly the disastrous misinformation about dietary fats that has been entrenched in conventional wisdom for decades. Cate details why “natural fats” are so critical to human health, and how refined high polyunsaturated vegetable oils are directly responsible for hundreds of thousands of premature deaths annually. They disrupt normal cellular function immediately upon ingestion, increase oxidative stress throughout the body, and damage brain function in particular; this is the #1 disease catalyst in modern life, an underlying factor in every chronic disease study.

Cate outs conventional wisdom as conducting a massive experiment to “feed modern humans the cheapest possible food and see what will happen.” She outs researcher Ancel Keys as the dude who drove us toward bad fats and away from healthy fats (“he knew he was wrong too!,” laments Cate). Speaking of losing weight, refined polyunsaturated vegetable oils are more likely to be stored and less likely to be burned than natural fats. In summary, here’s how to save your life and optimize your health: Ditch refined high polyunsaturated vegetable oils (watch out when dining out; most restaurant food–fast food to fine dining–is soaked in these gnarly oils); eat more natural fats (eggs, meat, cheese, coconut products, olives/olive oil, avocados/avocado oil, etc.).

Selected Links:
Dr. Cate’s Website
Deep Nutrition

Get the Primal Blueprint Podcast

• Download Episode #152 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

Description: Elle Russ chats with Robb Wolf about the surprising truth is that we are genetically wired to eat more and move less, the exact opposite of the advice we are often given.  Now there is a more customized weight loss solution that works with your body, a solution based not on arbitrary restriction of foods but on what works for YOU. Developed by former research biochemist, health expert, and bestselling author Robb Wolf, Wired to Eat offers an eating program, based on groundbreaking research, that will rewire your appetite for weight loss and help you finally determine the optimal foods for your diet and metabolism.

With his bestselling book, The Paleo Solution, Robb Wolf helped hundreds of thousands of people lose weight by eating a low-carb Paleo diet, but Paleo is only a starting point, not a destination.  Now, he’ll share a more customized way of eating that may be the key to permanent weight loss and better health. You’ll start with Wolf’s 30-Day Reset to help you restore your body’s blood sugar levels, repair your appetite, and reverse insulin resistance. There are more than 70 delicious recipes, detailed meal plans, and shopping lists to aid you on your journey. Wolf also includes meal plans for people who suffer with autoimmune diseases, as well as advice on eating a ketogenic diet. Once you’ve completed this phase of the plan, the unique 7-Day Carb Test will help you determine what amounts and types of carbs you can tolerate.  No more guessing. Now you can find out for yourself which foods you can and cannot eat, instead of relying on a one-size-fits all diet. Transform your diet by discovering your personalized weight loss blueprint with Wired to Eat.

Selected Links:
Robb Wolf’s Website
Wired to Eat
The Paleo Solution

Get the Primal Blueprint Podcast

• Download Episode #160 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

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Description: Elle Russ chats with Dave Asprey, founder and CEO of Bulletproof, the world’s first human performance and nutrition company.  Dave is a Silicon Valley investor and technology entrepreneur who spent two decades and over $1 million to hack his own biology. Dave is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast Bulletproof Radio, and author of the New York Times bestselling book, The Bulletproof Diet.

Dave lost 100 pounds without counting calories or excessive exercise, used cutting-edge techniques to upgrade his brain and lift his IQ, and lowered his biological age while learning to sleep more efficiently in less time.  In his new book Head Strong, Asprey shows us that all of this is possible—and more. Using his simple lifestyle modifications (or “hacks”) to take advantage of how the structure of your brain works, readers will learn how to take their mental performance to the next level. Combining the latest findings in neuroscience and neurobiology with a hacker-inspired “get it done now” perspective, Asprey offers a program structured around key areas of brain performance that will help you:

• Power the brain with exactly what it needs to perform at its best all day long
• Eliminate the sources of “kryptonite,” both nutritional and environmental, that make the brain slower.
• Supercharge the cellular powerhouses of our brains, the mitochondria, to eliminate cravings and turn up mental focus.
• Reverse inflammation to perform better right now, then stay sharp and energized well into your golden years.
• Promote neuron growth to enhance processing speed and reinforce new learning—hotwiring your brain for success.

Asprey’s easy to follow, two-week program offers a detailed plan to supercharge brain performance, including: which foods to eat and which ones to avoid, how to incorporate the right kinds of physical activity into your day, a detox protocol for your home and body; meditation and breathing for performance, recommended brain-boosting supplements; and how to adjust the lighting in your home and work space to give your brain the quality light it thrives on. A better brain—and a happier, easier, more productive life—is within reach. You just need to get Head Strong!

Selected Links:
Head Strong
The Bulletproof Diet
Bulletproof.com

Get the Primal Blueprint Podcast

• Download Episode #162 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

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Description:  Mark Sisson chats with celebrity nutrition and fitness expert JJ Virgin – who teaches clients how to lose weight and master their mindset so they can lead bigger, better lives. She is author of 4 NY Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook. Her memoir Miracle Mindset: A Mother, Her Son, & Life’s Hardest Lessons explores the powerful lessons in strength and positivity that she learned after her son Grant was the victim of a brutal hit-and-run accident. JJ hosts the popular JJ Virgin Lifestyle Show podcast and regularly writes for Huffington Post, Rodale Wellness, and other major blogs and magazines. She’s also a frequent guest on TV and radio and speaks at major events. In addition to her work with nutrition and fitness, JJ is also a business coach and founded the premier health entrepreneur event and community, The Mindshare Summit.

Selected Links:
JJ Virgin Website

Get the Primal Blueprint Podcast

• Download Episode #166 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

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Description:  Mark Sisson chats with Sarah Ballantyne, Ph.D. about her newest book Paleo Principles. Sarah is the creator of the award-winning online resource ThePaleoMom.com, cohost of the syndicated top-rated The Paleo View Podcast; New York Times bestselling author of The Paleo Approach, The Paleo Approach Cookbook and The Healing Kitchen, and creator of the online program Go To Bed. Sarah earned her doctorate degree in medical biophysics at the age of 26 and spent the next four years doing research on critical care medicine, innate immunity, gene therapy and cell biology, earning a variety of awards for research excellence along the way. 

Sarah’s transition from academic researcher to stay-at-home mom to award-winning and internationally-recognized health advocate and educator was driven by her own health journey, which included losing 120 pounds and using both diet and lifestyle to mitigate and reverse a dozen diagnosed health conditions. As a scientist both by training and by nature, Sarah is deeply interested in understanding how the foods we eat interact with our gut barriers, immune systems, and hormones to influence health. Sarah’s innate curiosity goes further than just understanding diet and she is also deeply interested in the impact of lifestyle factors like sleep, stress and activity. Her passion for scientific literacy and her talent for distilling scientific concepts into straightforward and accessible explanations form the foundation of her work and her dedication to improving public health. Learn more by checking out Sarah’s website, podcast and books. You can also find Sarah on Facebook, Twitter, Instagram, and Pinterest.

Get the Primal Blueprint Podcast

• Download Episode #170 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

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Description: Elle Russ chats with PaleoPorn co-founder Marla Sarris. After dedicating six years to teaching at one of the nation’s top high schools, Marla left her career to pursue a healthier, sustainable lifestyle. She discovered paleo in 2009 and continues to indulge her passion for teaching through PaleoPorn.com and her cookbooks – Pigskin Paleo and the upcoming Paleo MX (Authentic Paleo Mexican Recipes).

When she’s not in the kitchen, Marla makes up one-third of SPYR, a brand development agency. She is Executive Producer of the #1 indie documentary of 2016, Minimalism: A Documentary About The Important Things and co-creator of the meditation course Week of Zen.

Special Offer: Use code Primal20 for 20% off the Week of Zen course.

Selected Links:
PaleoPorn.com
Week of Zen Course
Pigskin Paleo Cookbook
Minimalism Documentary

Connect with Show Host Elle Russ:
Twitter
Instagram
Facebook
The Paleo Thyroid Solution
ElleRuss.com

Get the Primal Blueprint Podcast

• Download Episode #172 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

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Description: Elle Russ chats with Amy Berger, MS, CNS, NTP—a Certified Nutrition Specialist and Nutritional Therapy Practitioner about her new book The Alzheimer’s Antidote: Using a Low-Carb, High-Fat Diet to Fight Alzheimer’s Disease, Memory Loss, and Cognitive Decline. She is a US Air Force veteran who now specializes in using low-carbohydrate nutrition to help people reclaim their vitality. You can read her blog at www.tuitnutrition.com, where she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more.

Selected Links:
Amy’s Website
The Alzheimers Antidote

Connect with Show Host Elle Russ:
Twitter
Instagram
Facebook
The Paleo Thyroid Solution

Get the Primal Blueprint Podcast

• Download Episode #174 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

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Description: Aarn Farmer has been a frugal blogger for over seven years at GroceryShopforFREE.com and GroceryShopforFREEatTheMart.com. At 40 years old he was over 400 lbs, had a blood pressure of 200/160 and was diagnosed with Metabolic Syndrome. His wife was also more than 100 lbs overweight and had Type II Diabetes. As he looked for a way to get his health under control, he found out that weight loss was primarily controlled by hormones and not calorie restriction as he previously thought.  After more than two years of a low carb diet, followed by a ketogenic diet, Aarn has lost over 175 lbs, dramatically lowered his blood pressure, and no longer has Metabolic Syndrome. His wife has also lost over 100 lbs and no longer has Type II Diabetes.

Aarn shares his story at MySugarFreeJourney.com where he blogs about how insulin is the main hormone responsible for weight gain and teaches how to eat a healthy diet while being frugal.

Selected Links:
MySugarFreeJourney.com
GroceryShopforFREEatTheMart.com
GroceryShopforFREE.com

Connect with Show Host Elle Russ:
Twitter
Instagram
Facebook
The Paleo Thyroid Solution
ElleRuss.com

Get the Primal Blueprint Podcast

• Download Episode #178 here (right click to “Save As”)
• View and subscribe to The Primal Blueprint Podcast on iTunes here and on Stitcher here
• Subscribe to the RSS feed here

Do you have a question you would like answered on a future Primal Blueprint Podcast? Submit a voicemail message by clicking the blue “Submit a Question” button on the right side of the page, or email us!

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