The Primal Blueprint for Men | Mark Sisson | Full Speech

right guys it's day two of the 21 convention 2010 hope you guys had an awesome night last night I did a lot of fun our first Speaker up today is Mark sisen he is the author of Mark apple.com which is a unbelievably popular blog on the Internet by healthy living and he's the author of the bestselling book The Primal blueprint the interesting thing about Mark uh why I'm really really happy that he's here as believe he's one of if not the world's top authority on healthy living and his book that he wrote the Primal blueprint is in my opinion the single best introduction to proper nutrition Healthy Living ever written it's a really great honor to have him here and here he is give it [Applause] up thanks Mark how's everybody doing this for TV all right good right um how many people here are familiar with the primal blueprint and or paleo living and or Primal living see this is what I thought this is great okay sweet uh so I had a glitzy PowerPoint kind of ready for you guys today that kind of I do that explains the whole concept but most of you who have already been involved in this a little bit kind of get the basic concept so today I thought I'm going to Freestyle this a little bit I'm going to make this about what you want not what I think you need to know or what I think you need to hear but what what do you need to hear from me today so that by the time I finish up here and you guys leave here you've got some skills you've got some some tools and some strategies to take you to the next level so um I'll give a brief overview for those few of you who are not familiar but for the most part I want you to kind of just right now give me some some questions or some Concepts that you'd like me to cover and be sure that we cover in this uh talk today yes you thoughts on vegetables my thoughts on vegetables okay that's good uh see that's my thought I can't even spell it right so uh I have to think okay uh yes incorporating cycling cycling meaning bicycling okay uh let's just say cycling uh cardio in general okay yes grains like you know okay alternative grains maybe all right uh let's dig deep here what what else uh blue dark blue shirt like sleeping patterns when how to improve them okay good so yeah because I have more time today we don't need to I was going to make this really kind of about the diet hacks but we'll I think we'll get through that pretty quickly so let's we'll expand it so sleep sleep patterns like you didn't get last pardon me how to sleep better basically okay how to sleep better all right uh yes High Impact Sports High Impact Sports for example contact contact Sports yeah sure okay all right all right uh ways to gather like some motivation for sticking to uh your exercise plan motivation good these are all good see these are things that I didn't clearly didn't have yes uh frequency of works okay uh workout frequency uh alcohol alcohol yeah yeah uh okay you put caffeine up there with that okay uh alcohol caffeine all right now we'll have some time for more questions at the end but talking about vegetables can you focus on like potatoes swe potatoes okay so vegetables and then uh starches yeah okay all right uh yeah orange shirt F pardon me weightlifting weightlifting okay of course weightlifting carb sugars body fat relationship carb sugars body fat relationship will uh yeah okay sure I mean uh I want to be sure that we that you fully get that and one more uh in the back yeah you talk about like the differences between people's edity and how that relates to all right so uh genetic uh predisposition maybe okay um all right that's a good start so you know the basic premise of the Primal blueprint is that uh we are all born perfect we are born with a perfect set of human genes human DNA it's the recipe for a lean fit happy healthy strong productive loving seductive individual these are this is the the raw material that we're given at Birth and somehow over the course of the next 20 or 50 years we screw it up we do that by sending our genes the wrong signals and those wrong signals are mostly a result of the the artificial environment in which for which we have created uh for ourselves this this idea that we're um somehow living in a technologically improved society and that things are made easier for us and life is wonderful and we don't have to think about Survival anymore it's really about about getting our hedonistic needs achieved um and I got no problem with that but basically we're given this great wonderful recipe that's that's the end result of 2 million years of really specific Evolution where our genes expect us to do certain things our genes expect us to send them certain signals that became the the impetus for my 10 Primal blueprint laws move around a lot at a low level of aerobic activity lift heavy things Sprint once in a while avoid poisonous things eat lots of plants and animals get sleep play use your brain all of these things are are are integral to making sure that we create the ideal iteration of our recipe and make no mistake you get certain things from your parents they made a contribution to to your recipe your heart your your hair color your skin color your eye color maybe a slight predisposition to the amount a range of height but if you're 57 your genetic recipe didn't say this guy's going to be 57 it said uh depending on the signals you send your genes you could be 53 and you can be 62 that's a range you wound up at 5'7 or whatever you so it's a range that you're given it's not a definitive like end point all of these are affected by the signals we give our genes now a lot of the signals we give our genes come from the way we eat and so one of the first things I tell people is that 80% of your body composition is determined by how you eat so that part part of you that is muscle versus fat that part of you that is lean versus non-lean 80% of that and some guys you know McGuff might even argue that it's more I I'm I'm on the conservative side but think about it 80% of what makes you lean fit happy healthy ripped what all the things that you that you sort of look for comes from how you eat so that's a pretty powerful first statement so my point is and if you take nothing away from this talk today is if you can dial the diet in you are well on your way to a long productive fit healthy life and you know I can we can talk a little bit about how this applies to the business world but you know you guys most of you are in your 20s and you can get away with murder right now you know you can stay out late and get up and you know attend a course and do it again tonight and uh you know that's the luxury of being in your 20s but that ends believe me in your 30s or in your 40s and at some point you wake up one day and you go what am I going to do now I you know I've I've I've been living this lifestyle and I've been getting away with it for too long and now what now now people have to backtrack now people have 20 30 40 pounds 50 lbs to lose now people have uh they've they've incurred some arthritis or some predisposition to heart disease because of the way they've these choices that they've made so one of my points to you is cuz you can sit here and go well cuz I was in your shoes you know 20-some you know got the World by the balls what am I going to you know how why should I do anything differently than what I'm doing because I look pretty good because I'm active because I'm doing whatever I'm doing because I'm fairly successful why should I take steps now when everything seems to be pretty good around me for 20 30 40 50 years in the future cuz a lot of people in in their 20s can't really think in that long-term strategy um you know when I when I was your age the term seduction Community didn't exist we just went out and met chicks and but I couldn't I couldn't think in terms of getting married in my 20s it I didn't have a long-term strategy I was sort of living for the moment and doing what I was doing and I was lucky in some regards that I was able to compete well and do the things I I I did but a lot of my contemporaries after they got out of college started gaining weight you know started get losing their hair started doing uh you know drugs or doing you know getting going down this path of being depressed and and and it and it just sort of a little bit over the years it escalates so what what's in it for you now if everything's great you we can look at the long-term stuff you know the risk reduction in disease you I don't know what that means to you it means a lot to some people but risk risk reduction disease risk reduction didn't mean that much in my 20s but what did mean a lot was how can I have the energy to get through the day on a daily basis to do my job to go out at night How can I have the energy to be active and enjoy playing I missed out on playing when I was your age and it's a really important concept that I've reincorporated into my life how can I have the energy to take on new sports to you know go on on Hikes to pick up you play Frisbee to to uh stand up paddle body surf uh all these fun things how can I have the energy to do that how can I how can I have the energy to get through a business meeting that's going to skip lunch these are some of the Practical applications you know when you get to the point where you get the diet dialed in and you realize you can go 10 12 15 hours without eating not have a drop in blood sugar not obsess about am I losing muscle mass because I didn't eat every three three to four hours because that's the Mantra that we've all been told for the last 10 years that's one of the you know that's one of the fitness mantras oh you got to eat every you know every couple hours to keep your blood sugar up and keep your energy level up makeing sure you don't go into starvation mode and cannibalize your muscle tissue it's not that's an old assumption so once you get the the eating dialed in you have more energy all the time so you can get through a business meeting so that you can impress some you you going into a to a do a deal with a with a group of guys and you know the reality is a lean fit guy is going to have a little bit more Edge in a business meeting than a guy who's grossly overweight you know a guy guy who's going out to work on his approaches is going to have a lot more success if he's got a little washboard action going on than if he's 40 or 50 pounds overweight so these are sort of the real world implications of why why it's really kind of critical to start incorporating this now and the other point in regards to that is that I spent years pursuing high level Fitness and I from the age of 11 I wanted to be healthy I mean I was really into Health almost like uh Rainman I mean I was 11 years old and I was reading these books on Adele Davis and doing all this and tinkering with my diet and I read uh um Ken Cooper's book on aerobics and I so I started running because running was the best thing you could do according to the conventional wisdom and you know over a bunch of years my idea of what it took to be lean fit healthy all these things we want my idea was that it's all about discipline sacrif rice pain and suffering struggling sweating being tired not having any energy to go out at night all of this all these negative assumptions I had about what it took to be healthy and lean and fit and energetic well the reality is after I you know 20 cut to 25 years later and I realized as a result of this Primal blueprint as a result of our genetic predisposition to being all these things as long as we send our our our genes the correct signal we can be all those things with forget the struggle it's with it doesn't take much it's easy it's it's it's enjoyable it's pleasurable I eat great food I don't work out very much I work out like a tenth of what I used to do uh and so when you get all this stuff dialed in it all comes together and it all applies to the rest of your life it's this is not just about looking good naked this is about all the other things in your life that kind of come together you have more energy you're more focused at work you can again like I say you have a leg up on uh in a in a business meeting or if you're flying across the country and they don't serve a hot meal anymore you don't freak out you know you just this is what I do I'm going to use this as an opportunity to intermittently fast okay so just uh as as an intro here what do I think about vegetables and starches uh you know the bottom of the Primal blueprint food pyramid is vegetables and fruit now I wish I could I'm going to I'm changing that over time to vegetables and a little bit of fruit because the vegetables are probably the primary source of carbohydrate in in my diet I'm not the biggest fan of fruit in in mass quantities anymore so I'm a I'm a huge fan of vegetables and my my point to most people who are kind of stepping into their first um experience with the Primal blueprint and they're kind of going geez I don't know what am I going to do about carbohydrates and how am I going to get my carbs if I cut out the grains and the sugars and I said well you first of all you can eat all the all the vegetables you want and if you well I'm not a big vegetable guy I said slather them in butter you know put sauces on them I don't care just you know use vegetables as as your main source of carbohydrate you cannot over consume carbohydrates if you stick to vegetables the difference is with the starches and when we get into we'll talk about um well cycling card is the next thing so if you're somebody who's on the Primal blueprint and you want to be a a bicycle racer or a triathlete or a runner uh it is possible to do this entirely on a low carb strategy but it's a long adaptation period instead of the normal 3 weeks it's probably 3 months uh and it's and it's painful not painful but it it's it's one of those things like I say if you're choosing to be an endurance athlete and I don't recommend that to anybody because I did that for a long time and it's sort of a I don't know um it's a nice Pursuit and and uh you know it has its benefits in terms of uh personal accomplishment but in the long term it's not a good strategy for anti-aging or for uh longevity or for health um but if so so you can the idea with a starches with with cycling is uh and other cardio and Endurance Sports is if it's all about the carbohydrate and and what I tell people is that you don't need there's nobody in this room if you're not if you're not competing in endurance events you don't need more than 150 grams of carbs a day a lot of people don't realize this there is no requirement in human nutrition for carbohydrates you guys get that you can you can go your entire life without eating protein I mean I mean no you can go to your entire life without eating carbon you can't go 3 weeks without eating protein you can't go 3 weeks without eating fat or you get really sick and over short period of time you'll die but you can go your entire life without eating carbohydrates so there is no requirement your body makes 150 g of glucose a day from the fat and protein that you consume otherwise in your diet that's how that's how we survived 2 million years was this fallback position where fat became the the fat and ketones became the predominant fuel source uh so we don't really need a lot of carbohydrate to get through a normally active day um short workout uh again going going about your if your normal business day uh going out at night all of that is is driven by fat metabolism if you take that 3 weeks and you reprogram your genes to burn primarily fat uh I'll take a step back and I'll explain what I mean by that this is again a central premise of the Primal blueprint is that humans were designed to get derive most of our energy on a daily basis from fat either dietary fat or the stored body fat uh as a result of the society and the civilization that we in the grain based civilization and all the carbs that are available to us we have programmed our genes over almost every one of us to preferentially burn carbohydrate on a daily basis that's why so many people in the uh Fitness Community assume that we need to have 40 to 60% of our calories come from carbohydrate that's why the medical community assumes it that's why the American Diabetes Association in my estimation still stupidly recommends that that type 2 diabetics can consume a lot of carbs as long as they take their meds uh the idea about uh that we that we program our genes is simply a matter of upregulating all those genes that are involved in directing the traffic that causes uh muscles to want to preferentially burn glycogen and and glucose and sugar and downregulating all those genes that want to burn fat when we reprogram the genes through the diet and through certain exercise choices we upregulate all of the enzymes and all of those Gene processes that that are involved in preferentially deriving most of our our energy from stored body fat so this is really the key the essential thing about the 80% of your body composition comes from how you eat it's in reprogramming your genes through diet and through exercise to preferentially derive most of your energy from stored body fat on a daily basis uh when you do that you don't need to do much cardio this is the another irony is that we we assume assume because we've lived in a uh in a grain based society in a in a in a carbohydrate based Paradigm the old Paradigm is got to do a lot of cardio because cardio is what burns off my body fat but if I do a lot of cardio I have to eat a lot of carbs the next that night or that day so I can go back to the gym tomorrow and do more cardio to burn off my stored body fat but the problem is when you eat the the the higher carbs the body converts the excess carbs into stored body fat which makes it gets this cycle it keeps going lot now I got more body fat now I got to go to the gym and do more cardio and it's a it's a cycle all based on a carbohydrate dependent metabolism that's all wrong and it's and it's frustrating and it's why so many people you see people at the gym I'm sure who are in there every day or every four or five days a week they're on the treadmill they're hammering they're sweating they're watching that led readout go to 00 calories and 4 years later they still got 25 lbs to lose that's not working because they haven't they're still using this carbohydrate based uh Energy System that they have programmed into their human genes into their human recipe and and what I'm saying is you can just as easily reprogram that pathway to preferentially burn fat in which case you don't need to do all that cardio so the new paradigm is 80% of your body composition is determined by how you eat so if you cut if you basically watch the carbs and watch the Omega uh six intake then you reprogram your genes to preferentially stored body fat so now you can allocate more time to sprinting and to building muscles with resistance training and less time to cardio and you wind up back to that 80% of your body composition determined by how you eat and so it's a cycle that's that's a much more uh userfriendly cycle doesn't take as much time it's much more pleasurable and uh in my mind it's a it's a sustainable cycle as opposed to the carbohydrate based cycle um alternative grains you know uh grains are the even the alternative grains are still a high uh carbohydrate content meal so the question is why why do you want grains I mean once in a while look I I don't I don't pick the rice off my Sushi I don't you know I'm I'm not a grain Nazi I uh I'll have grains once in a while it's not it's not a big deal I just don't make it part of my regular lifestyle so quinoa spell you know a lot of these um uh alternative grains are fine there's in fact a lot of the alternative grains the main thing about the alternative grains is that they don't have quite the high levels of Phat lectins gluten gadin and all of those antinutrients that has that cause other problems yes I don't want to interrupt but uh while you're on grains so we don't forget it later can you talk about wheat real quick and the dangers of eating just having wheat in your diet yeah uh wheat in my estimation is that is it's a it's there's a a Continuum a spectrum of like worst to less worst I mean some foods are like best to worst or what uh the grain spectrum is worst to less worse and at the at the end is is wheat and at the uh other end the less worst end would be rice brown rice spell things like that wheat is is such a in my estimation a devastating form of calories for a number of reasons I mean I tell people first of all why do you want to eat grains in the first place I mean they don't they don't particularly taste great you got to put on them you got a bowl of pasta you got a a slice of bread you got bowl of oatmeal I mean none of this stuff tastes very good unless you put the sauce or the butter or the oil or the cheese or the meat or something else with them cuz by themselves most grains are just really really really Bland you know whose favorite meal here is a plain bowl of spaghetti with nothing on it you know how many people here love to order a can't give up their bowl of oatmeal with nothing on it in the morning no cream no sugar no you know how many people would love to just have a plain piece of bread with no butter no you know it just doesn't work that way so the grains are sort of an excuse to eat you know other Foods I say just eat the other food you know just eat a bowl of marinara sauce instead of pasta um you know people say well how will I eat a sandwich I mean just take the bread off and eat the I mean it's like you know wrap it in in in lettuce or whatever it's we have this assumption that we need grains they grains are a cheap source of calories that readily convert into glucose in the body full stop that's the only reason to make grains a part of your diet if that's what you want a cheap source of calories that readily converts into sugar in the body dig down drill down and now we get to the point what what are some of the other reasons not to eat grains well these anti-nutrients and one of the things that people are are um I mean most of you have heard of gluten intolerance and probably know people who are gluten intolerant uh it's now a big thing you know a lot of labels say contain no gluten well some people are wickedly gluten intolerant they'll get uh celiac disease and and a lot of people die from celiac disease uh a lot so there are a lot of people who get croh or R bow syndrome or Celiac or these digestive diseases or or conditions as a result of these antinutrients that are in wheat and all grains but but largely in wheat uh so gluten is one of one of those antinutrients um it's it's what we call lectin gluten gadin lectin interfere with the turnover of the cells lining the gut uh they're they're a um an ad adaptation that plants made to not wanting to be eaten so plants didn't want to be eaten so they said we're going to we're going to either uh kill off whatever's eating us so they don't eat us anymore or uh we're going to prevent them from ever having babies so they some some of these plants interfere with um reproductive uh aspects of other animals so these are plants defenses they can't run they can't scream they can't they can't claw they can't bite they have poisonous chemicals that they have developed over millions of years of evolution and we as humans have not evolved to be able to handle these chemicals and so gluten is one of these chemicals lectins uh and so what happens with uh with a lot of people is that because the cells lining the gut uh turn over more rapidly as a result of this interference they never come together and they never form that tight Junction and so we get gaps between the cells lining the gut and that leads lead to a condition known as leaky gut syndrome now leaky gut syndrome simply means your gut which is normally only allowing in short chain fatty acids uh uh glucose you know simple sugars amino acids uh one at a time maybe dipeptides but it does not like to allow in large molecules so your gut is like it's it only wants the stuff it wants well if you have a leaky gut and now you're allowing in large undigested protein molecules to go directly into the bloodstream a lot of these undigested protein molecules start your immune system to thinking there's something this must be either a virus or bacteria or something I've never seen it before but I'm going to get it I'm going to build a defense against it and so the your immune system starts to identify some of these undigested protein molecules sets up an immune response the other bad news is that a lot of these undigested protein molecules like the ones casine for instance and milk um they resemble they resemble molecules that reside on the outside of certain cells in the body in particular uh cells for instance uh that are involved in joint repair now when your immune system starts to attack the cells in your joints you get arthritis and so that's why arthritis is largely an autoimmune disease and largely in many cases brought on because of your diet not because you're predisposed to it not because of some uh exposure to man-made no it's just because you ate your you know your diet set you up to set up an autoimmune process that ultimately led to to either arthritis or lupus or uh Ms or I mean there's like 75 different autoimmune diseases and and you're really just uh at the effect of where your weakest link is in that case so we go back to well how can I not have that happen well one way you can not have that happen is to cut out grains from your diet and wheat is the is probably the biggest offender so if I had my say in school lunch programs and and creating the food pyramid i' get rid of wheat entirely there's no good reason to eat wheat except as a cheap source of calories that converts into glucose really rapidly in the bloodstream um does that answer your question Anthony okay um let's see let's go down so we're still talking about food alcohol and caffeine on the uh a primal blueprint program I wanted this to be very user friendly and uh so there are certain areas that I said you know if you can deal with this uh you know well on your own it's probably not going to uh sabotage your entire program if you incorporate some of these Foods cheese would be an example if you true paleo guys would say no Dairy because we didn't start eating dairy until 10,000 years ago um I'm a little uh on the fence about Dairy my my position on Dairy is if you want to go full Primal cut out the dairy but if you just you know want to have a an enjoyable full pallet of food that you want to eat and you're okay and you're and you you can uh digest lactose well and you haven't had any of these autoimmune issues and you've cut out the grains little bit of dairy isn't going to hurt you and so uh Dairy is one of the things that we allow in there chocolate uh you know grock didn't eat chocolate but there's a lot of good research that shows it's there's some polyphenols in chocolate that have a benefit uh you know beyond just the Great Taste of chocolate so dark chocolate is allowed in the program two of the things that we do allow um within reason uh caffeine and alcohol um I have a cup of coffee every morning love it uh put a big fat dollop of heavy whipping cream in there uh cuz I'm all about the fat and um you know I almost it's not like a a great start to a morning if I don't have my cup of coffee however if you start growing back and having six cups here and you know you're at work and you're you know getting through work all day with filling that coffee cup up left and right now we have a problem uh now it becomes more of a a long-term Central Nervous stimulant the caffeine and coffee which is what sort of one of the things you all seek can have a shortterm effect on the central nervous system to amp you up so it gets you started in the morning might uh even ramp up your uh uh peristalsis and your digestive tract so you might you know might be what some people use as their way to to help them get ready to take a dump first thing in the morning whatever we all have a reasons a lot of athletes take caffeine because it mobilizes free fatty acids better so the old when I was running the the deal was you drank two cups of coffee an hour before your race and that started the free fatty acids flowing and then the again the more you can depend on fats instead of glycogen or glucose as an athlete the longer you can go so that was always a good thing so I'm I'm fine with caffeine in moderation alcohol uh kind of a a similar thing uh there's a lot of great research on the beneficial effects of alcohol a lot of great research that that men who drink two or fewer one to two drinks a day women who drink one drink glass of alcohol a day um tend to live longer uh tend to um you know enjoy life be have a little bit lower stress levels the and I kind of I buy into that I love research so but the problem with research is you a lot of times you say okay I like this part of the research I don't like that part of the research but this part of the research man this is where I'm sticking um I like I have a glass of wine or two just about every night I used to be a big Beer Drinker um I mean from my size you wouldn't know about a big beard I think serious problems almost at one point and uh always maintain my body weight because I was running 100 miles a week but um when I realized the the nature of the grain based nature of of what was going on with my diet and how I was uh severely impacting my health and uh my sanity with my grain based diet when I cut out the grains I had to cut out the beer so I went I just went to red wine I love red wine it's great um the problem is that in a in an ideal world you would not drink alcohol because alcohol ethanol it's a poison and it does have dilus effects and there is research that shows that there may be a slight increase in your risk for cancer from drinking uh over consuming alcohol I always come back to the balance the interplay um I'll confess to you guys that while I have this whole Fitness thing dialed in I get it and there's very few people I think in this country who who have it dialed in the way I do if I say so myself I got the diet thing down I got the the workout thing down I know exactly what I need to do to be lean fit happy healthy productive and all those things the one thing I don't have handle is stress I talk about it all the time how important it is to manage stress and how critical it is over the long term uh stress is a major risk factor for a lot of disease I don't handle stress well so you know at the end of the day that's my that's my anti-stress thing so I I pull on the research that shows that a glass of wine or two glasses of wine uh you know may have onb balance for those people who don't handle stress well may be more beneficial for its anti-stress uh uh qualities than it does or than it does for its you know than the negatives for its uh potential risk factor for other things so that's kind of how I look at alcohol you know I'm not I I would not encourage anyone to abuse alcohol ever uh even there's a lot of studies that show that even binge drinking you know one night a week is uh is unhealthy but if you can handle alcohol in moderation um then I'm say I say you know figure out how that fits into your life and make you know make a an informed decision on that yeah I was just wondering if you could uh because at dinner the other night you mentioned that when you do eat carbohydrates you feel little is it really Amplified or is it just like are you fatigued or is it Amplified uh he asked him when I when I um eat carbohydrates I mentioned on my blog a lot that I feel kind of sickly is it ampli are you saying is it Amplified by alcohol or just by by like in the structure of the diet if you any intake of carbohydrates does that really affect your your yeah so the question is if I if I amp up my carbon intake uh does it have does it have a a negative effect on me you know there's lot of stuff going on how many people read um uh Rob wolf uh Matt Stone um there's a lot of these guys out there who now talking about overfeeding and this notion that if you have a low carb diet all the time that um you some you know you'll that you'll downregulate so much that you'll uh I don't even know what their what their basic premise is Jolly what's their basic premise of overfeeding well I didn't mean to put you on the spot there man but so essentially their Viewpoint is pretty much what you said that and I think you mentioned it in one of your recent posts uh in order to optimize the fat burning over a long period of time having an occasional overfeed is beneficial in order to make sure that your body just doesn't down regulate I mean the body tries to regulate itself and maintain homostasis over time so by occasionally eating higher amounts carbohydrates it'll help your body still keep burning fat but I think a lot of people tend to have more issues if they go a long time without eating wheat and then suddenly get gluten in their diet I've seen people that that will mess up so that's that's that's basically the idea is that is that there's a fear that if you continue on this low carb program for too long that you'll uh you'll downregulate certain uh aspects you'll you'll create such a a low level of um uh of uh energy requirement that if you ever I don't know even I don't even know what the fear is because if if I I've been eating this way for eight or 10 years and I always have the energy I need and the only time I ever encounter a problem is if I um if I do a minor overfeed with carbohydrate and in this case uh you know I had my birthday last week and uh you know I had to have some cake I can't piss off the host and uh you know just a little piece of cake but but even now that it's the sugar it's the you know it's that um combined with the alcohol uh combined with whatever else I was eating at that meal that winds up being a carbohydrate load that I'm not used to and I it's not um it's not devastating it's just a feeling I don't like you know it's just a little bit of a if you do it late at night I can't sleep as well I sleep but I can't sleep as well you know you feel the temperature rise a little bit you feel the stress hormones kick in because sugar at that point is is is kind of poisonous this is the the only downside to eating really really clean this way is that when you do go off the wag and you really notice it now that's not necessarily a bad thing because it at some point it it'll kick you in the ass and you go why I'm not going to do that again and so a lot of people who start going down the Primal route and they do it for a couple of weeks or a couple of months and they say they go off you know they go on a vacation do something and they realize how bad they feel uh when they when they have a a meal of uh you know huge pasta meal or a lot of bread or a lot of and it may be the gluten it may be the carbs it may be a combination of the two but once you've started eating clean and and you stopped doing that you you sort of get this isn't working for my body and the sad part is that there's 90% well 75 or 80% of our country is walking around oblivious to these same effects they're oblivious to the effect of of their blood sugar rising and their insulin going up and their insulin resistance and their fat being hoarded in the cells and their and their cortisol Rising as a result of a meal they're just oblivious because one of the one of the main adaptations of the human body is take the pain away take the pain away if you're doing something bad to me at some point I want to be able to adapt to that level of pain so I don't I don't just go Bonkers I don't go crazy so the the the brain is always trying to adapt to whatever level of pain you are giving it well if you're giving it if you're eating at crap every single day and you're gaining weight and you're doing all of these uh typical standard American diet uh protocol the body becomes immune to the effects of it it just doesn't want to feel that anymore well when you start eating clean now you start feeling better and you start doing all the things right now if you go back and eat the way you used to now you've got a real comparison because now your body's gotten used to being your brain's gotten used to certain level of of U uh endorphins a certain level of glucose and now when you throw that off you really notice it so kind of good news bad news you know the bad news is you know it's it you feel it you notice it when you go off the wagon the good news is when you uh you know you you you make the decision I'm not I'm not doing that again and it gets you more and more down that path um okay uh so we tal I mean the carbs sugars body fat thing did we did we address whose question was that carbs yeah so specifically specifically like he's going to bring no he's going to bring you the mic that yeah at some point in the day do you I know you said like low fruit and things of that sort but sort of a balance between like the cardio and I don't really know the exact question but you could you could you touch on the fruits a little bit and about like the you know the excess sugar and the body fed yeah uh the question about fruits is um you know they are source of um of sugar and primarily fructose and the thing about fructose that's becoming a bigger and bigger talking point on the internet right now is the fact that fructose does not use the same pathway as glucose in the body fructose doesn't raise insulin fructose kind of gets shunted directly to the liver has a predisposition to being converted into triglycerides at a higher rate than glucose does so the idea that that you if you on an all fruit diet and you're going to eatat a lot of fruit just means you're going to get in a lot of fructose and at some point there's no you've heard how bad high fructose corn syrup is well it's a form of fructose and there's a lot of fructose in certain fruits the more fruits you take in the more you you sort of um Tinker with or play around with or get near that that area where you're going to start converting more of those into uh triglycerides and potentially store them as fat and potentially store them as hepatic or liver fat uh so on balance uh vegetables which don't have a lot of fructose in them and convert to primarily to glucose slowly um are a better Cho choice of carbohydrates so when I look at the again it's a spectrum it's a Continuum so I'm I'm not going to I love fruit I have fruit pretty much every day but I you know I have blueberries I'll have low low fructose containing fruits and there are sites you can go on the internet that shows you amount of fructose in a fruit I just stay away from the ones that have a lot of fructose I stick with the ones that have uh a low amount of fructose and I also realize that um you know every time I'm uh and it's a seasonal thing too by the way I'm not I don't know about you but I I feel like having more fruit in the summer when it's available and the berries and all stuff I don't feel like having that much fruit in the winter so it may be a it maybe a a it's a genetic predisposition it's a what I kind of listening to what your genes kind of want you to do the Reason by the way um evolutionarily that um this seasonality of fruits and and it's kind of interesting of why fruits would would store more readily as fat is imagine you're in a in a seasonal environment where the only uh choices of food are uh animals and some plants and some fruits and it's the end of the summer and you eat a lot of fruit cuz you know not that you know but it's going to happen that there's a winter coming where there won't be a lot lot of this stuff available and how convenient is it that the fruit converts into body fat pretty quickly you know that's kind of a neat evolutionary uh adaptation that that's one of the reasons that we would that we would store fructose so readily end of the summer end of the season end of the growing season end of the availability of food I want to store as much fat as I can to prepare for a long period through the winter where there won't be much food available so it all makes sense in the context of evolution we don't have that problem anymore so we have to kind of you know kind of uh cogitate think about what do I want to accomplish do I want to store a lot of fat before the winter well if you do fruit's a great choice if you don't then you kind of back off and you say okay what's how does this fit into my overall plan particularly when there's plenty of lamb chops right over here you know there's plenty of uh other other choices macadamia nuts there's a chicken wing there's a so it's it's just uh we luckily we have all these choices available to us um let's talk about uh contact sport so uh spec what would you like to know about contact Sports I'll just I'll just repeat the question okay yeah well one of the sports I do I um it's a lot of high impact so like Landing yeah um I want to know over the long term like what's you do so you do a lot of uh land what are you doing parkour what you okay okay good so um the question is what what's the um effect of of a paleo diet on on High Impact Sports or yeah and also like what's the longterm effects like of that type of activity yeah okay and what are the long-term effects not just what are the diet effects but what are the long-term effects of doing an act contact sport like parkour now I don't know that U I would put Parkour in the same uh category as I would um you know football or rugby or uh you know uh women's field hockey just kidding uh um parkour is a great Sport and you know your issues are getting up I mean get you know you know you if you land wrong or do something you can break something uh it's almost a question of that which doesn't kill me makes me stronger because parkour is a great application of a totally Primal workout uh we're introducing a uh I've got the Primal Leap kit coming up uh in a few weeks and part of the Primal Leap kit and part of our whole new program involves this this uh We've we've now started to include more of the exercise complement and it's really based around body weight exercises because what we've what we've um gleaned from all the research is that you know the the the sustainability of an exercise program has a lot to do with with your avoidance of injury your Mobility uh your wide range of motion and the application the functionality of the fitness so we're doing body weight stuff more than we're telling people to get on a $4,000 piece of equipment and and isolate your biceps and then go do the three heads of the tricep on three different machines you know we're we're taking and trying to simplify the whole exercise prescription which again if you get the diet dialed in 80% of your body composition comes from how you eat so you don't need to do that much training to actually develop a toned lean strong you know all the agility the speed all the things you want uh with with parkour that's just the that's the application of all of those push-ups pull-ups dips lunges squats uh all the other iterations of that fabulous uh fun kind of and that's it fun and and that and by the way that's that's critical and that's what I I tell people now is I don't I train as little as possible my idea I I spent my most of my life achieving this high-end Fitness with pain and suffering and sacrifice I turned 40 I said to myself I would rather look fit than be fit and that became a mantra and that became a thing and it's it's a little tongue and- cheek and yet the reality is if you do what it takes to look fit you're probably fit you know so and because because I'm not I'm not race fit anymore but I'm stronger than I ever was when I was a worldclass athlete uh you know I can Sprint just as fast now as I could when I was a marathoner because of the way I train then versus the way I train now uh all of all of this is cont contemplated so my workouts now two uh body weight workouts a week one Sprint routine a week is all the training I do I train for two reasons I train to play I want to play parkour is playing I want to play uninjured that's number reason number two so they're kind of related I don't want to get injured so my training is contemplated to prevent injuries and to allow me to get pick up new sports and to play more often now when I play I'll go out for a two-hour paddle on surf just stand up paddling um I play Ultimate Frisbee every week two hours of ultimate uh I I I hike uh find all kinds of ways that I can incorporate my limited focus training into play and it's not like the play doesn't count play counts you know it's movement but it sort of counts I put it in my law number seven which is play I'm me try to so I'm I'm killing two birds with one stone here but I'm training is get me out of here I mean I'm having fun doing it but get me out of here as quickly as possible with the most amount of benefit you know least amount of time least most amount of benefit I want to go play and so parkour is a great example of application of that where you now you've you've built uh the strength and the agility and and uh the endurance and all of those single elements you need and you put them together in a playful uh kind of uh deal and and I think and parkour is great so uh it's almost a perfect and I wouldn't contact sport in some regards You're Building bone density better than anybody CU you know when you do a landing and and you do it appropriately uh you're you know you're increasing your bone density you look at uh some of the guys in in Ultra athletes or endurance athletes tourto France cyclists very low bone density because they're not doing any any weightbearing activity uh swimmers really low bone density they're not doing any weightbearing activity uh not that that you know is is the main driving force they're not doing it for that reason in fact they're doing it you know for a lot of other reason but that's just something to to keep in mind so um no I great uh it's a great sport I wish I wish I had the balls to do it now but I'm a little too like I said I want to I want to play uninjured and and that's uh you know that's my my big thing um okay um who's question who had a question about frequency yes what do you mean so what let's talk about frequency like how many times yeah okay so I sort of just addressed that but let's let's get specific um when you dial in the diet and you realize that 80% of your body composition is determined by how you eat you don't need to do that much exercise if you look at our ancestral movement patterns there was a lot of walking around you know a lot of hunting migrating foraging crawling low level of aerobic activity that's it's about the movement that's why I try to incorporate the movement into my play uh but you know I I I like going for walks in the city when I'm in a city I like uh you know um I like standing standing at my desk I like moving around throughout the course of the day the the ancestral pattern has a lot of standing up a lot of a lot of low-level aerobic activity and very short intense bursts of of strength or sprinting so in other words our our ancestors really only sprinted when they had to for their lives either to catch something or to run away from something that was going to catch them um there was no uh maybe there was uh uh you know some some some games playing later on our development but not not a lot and you know lift a boulder uh tow a carcass all of this stuff is uh it's not like our ancestors went to the gym for an hour and a half to work on their delts you know they just they didn't and in my world again it's about what's the least amount of stuff that I can do and get the results I want if you want to go to the gym for an hour and a half and work every piece of equipment I'm not you know it's fine I mean there's a lot of people do it a lot of people look great doing it but I'm not sure it's giving you the functional fitness it's certainly not giving you the optimal use of your time but if you want to go to the gym and check out the chicks and talk to the guys or whatever you know fine go ahead and do it I'm just saying you can get 95% of all of the strength you'll ever get from doing body weight routines if you do them appropriately and what do you mean body weight routines I see guys deadlifting you know 500 lb or whatever you know doing you know overhead presses with 250 bench pressing 600 lbs dude if you can do 51 arm push-ups if you can do 50 one-legged you know pistol squats you you know you're a mean you're a badass and you know you're as you're as fit as any guy in the planet so you can do all this stuff with body weight it's just a question of you know how do you how do you slot it in and how often do you do it well if you do it right you can only do it twice a week you can't recover from a full-on badass body workout Body Weight Workout out every day every other day maybe every third day so that's the beauty of of the program that we put together is one Sprint routine a week because sprinting is different from the other stuff it works different um energy Pathways and it has different uh hormonal response patterns that we're trying to accomplish one Sprint workout a week two high-intensity body weight routines a week you're done you know and now go play go do parkour now go do a pickup game of basketball with your buds you know now uh um you know whatever it is you're going to do go water skiing you know walk with your girlfriend uh whatever you know whatever suits your face by the way this this the lowlevel activity is never about calories so when people say well I'm going to go I I'm put my pedometer on I'm going to burn I'm going do 10,000 steps or I'm going to burn 500 calories it body doesn't care about that it's it's about the movement it's just about the movement you cannot uh it's it's not an accounting program where oh I burned off 500 calories in this hike or I burned off 400 calories on this treadmill run it's really just about the movement pattern it's the movement that's causing a lot of the genetic adaptations it's that's causing the capillary profusion and it's causing the the um it's supporting the fat mobilization and fat burning of the enzymes don't worry about the calories when you do that because the calories the calories in calories out thing if you've read any of uh Gary TBS or I talk about it in my book it's not about it's it's about the context of those calories it's about what those types of macronutrients predominantly protein and fat are doing and how they're controlling insulin and how insulin is then the gateway to whether or not you store fat for the rest of your life or whether you burn fat on an ongoing basis day in and day out and have this easy transition into a primal lifestyle so the low-level stuff just get out and and and make it fun yes talk about your drff the science certainly seems to back off a low carbohydrate diet even logic but yet the AMA categorizes low diets as fat diets yeah why do you think there is so much skepticism outright antagonism toward the low carbohydrate diet program why is there so much skepticism in the established medical community about low carb diet um the I mean I I have my opinion why and it's you know it has to do with politics it has to do I can't I don't have an answer but I have an opinion it's like doctors you know doctors don't have answers lawyers don't have answers the CPAs don't have answers they just have opinions which is fine but you're the guy you're the one who makes the ultimate decision okay so when you when you when you do the research when you come into a a new opportunity like this you've got to sort of make the decision for yourself and there are a number of Physicians who are like Jesus why you know why doesn't every doctor do this low carb thing this is Magic but the you know public policy making in this country is like you know going to a Sausage Factory you know that whole analogy about you know if you if you as much as you love sausage you do not want to see how it's made well public policy is kind of like that is it's it's it's a it's mindblowing that we would have in place a food pyramid that bears no resemblance whatsoever does not reflect at all on what the science has been showing us for 20 years but the fact that the grain lobbyists and the special interest groups and the and the AMA and the American Diabetes Association who are in cahoots with the and I say I mean it's not a conspiracy theory I'm not you know so funny I was listening to Orlando yesterday talk about conspiracies and stuff and everything you know it's it's just the reality is that the American Diabetes Association they don't want people to die and they're they're much better off allowing everybody to have your have your drugs take your metformin your glucophage your aania take your drugs and then if you take your drugs you're going to have to have a little bit of carbohydrate because otherwise the drugs are going to be you know whatever so so they're supporting this I you know I you've heard me refer to it I call it digging a hole to put the ladder in to wash the basement windows you know they're overthinking this they're over strategizing they're making it way too complicated it's such a simple kind of thing um it's like you know telling a can you imagine what it would take for the US Government after 50 years of giving us a food pyramid that has uh 45 to 65% of calories from carbohydrate for them to one day go oops up we were wrong it's the opposite it's just it's just you know it's it's not going to happen in In Our Lifetime fat diet is pretty strong pardon me fat they call it a fat diet yeah a fad oh fad F fad diet yeah fad diet um you know I um thanks to the internet this is see this is 10 years ago we could not have had this growing Community where where it's like everybody's kind of linking together and I mean the the the viral nature of this cuz it would have been a couple of Lone voices off in the dark it would have been Gary to's book great book not a lot of people not as many people have read it as as should have and not many people have understood it then it would have been you know cordain who's been wrote his stuff 10 years ago and then sort of disappeared he's come back Adkins you know just Atkins you would have thought it was a very successful program and people would without the internet without everybody getting together and starting to build this community this probably would have died on the vine as well so I'm I'm very excited about the prospect that we are amassing uh you know a critical mass of people who are going to kind of take this to the next level and you go to my site and there's hundreds of success stories have you I don't know if anybody seen the success stories on my site they're mindboggling you know people who they talk about they uh you know three months they lose 40 pounds their blood lipids come right back into a healthy range their doctor is stunned says I don't know what you're doing but keep doing it but you know don't tell me cuz I don't want to hear it if it involves fat I don't want to hear it it's crazy stuff but this is this is why one of the reasons that you you guys are here to get this information I did an event uh in um uh in Oxnard in California back in April we called it Primal con it was a it was a three-day experience of how to really delve into the Primal lifestyle we had Primal food we had Primal activities Primal exercises we had cold plunges in the ocean it was a it was a lot of fun and I had a and and it was some great information if I say so myself and this I had this 27-year-old guy come up to me and he goes uh he goes dude I just I feel bad I said what do you mean you feel bad he goes well I feel I don't know I feel bad because you had to go through all that you know you had to have the arthritis and irritable bowel syndrome and the tendinitis and you had to go through all that stuff and now you're just giving it to us like we don't have to go through that I'm 27 and I can look forward you know to the rest of my life doing that and that and that really hit home for me like first of all I said don't feel bad for me I mean I got a great life I I know I've been married 20 years I got great kids the fact that I'm here today and my my journey uh you know so infused me with the knowledge and the and the and the certainty that what I'm doing is the right thing I'm not sure I would have gotten it if i' necessarily somebody just told me about it so I'm glad I experienced it and I'm glad I'm thrilled that I can pass this along to to other people that's sort of my my mission right now is to pass this along um but it was it was really interesting to um you know you guys are a generation probably one of the first Generations that on the one hand your recipe got messed up uh by no fault of your parents but their recipe got messed up by their parents and by the time it got to you you know there's some there's some things that this generation can fix and if you don't fix them if you you're going to gain 10 pounds a decade for the next you know 50 years you're going to get the arthritis and the irritable bowel syndrome and you're going to get the you know all of the things the type two diabetes it's a freaking epidemic type two diabetes is the most stupid disease there is first of all in my mind it's not even a disease it's a condition but completely preventable comp there is nobody who is born with type 2 diabetes you know you just you just develop it because you send your genes the wrong signals and your genes are taking the information and they're going gez I got to I got to save this guy he's eating too much sugar so your genes are just responding to the signals doing exactly what they're programmed to do your perfect human genes your perfect human recipe is taking your information that you're giving it I'm not working out much I'm eating a lot of sugar I'm eating um uh I'm not controlling stress and it and the they go okay if that's what you're going to do we're going to try and save you we're going to try and so they make you insulin resistant you know they they they the genes are are every manifestation of what type two diabetes is simply a it's just your genes responding to your signals so if you guys have this information and you can start using this now and start you know plotting a strategy because again it's not about pain and suffering and sacrifice and discipline and all this that doesn't appeal to a 20-some it's about reality it's about how can I have all this stuff stuff how can I eat you know go to McDonald's and order two cheeseburgers and take the buns off you know how can I go to to a Mexican restaurant and instead of getting beans and rice and and uh tortillas and all that grain stuff you know if all my friends want to go there and get that I'll just order two carneia sa aides and a guacamole mix it up together dude I'm I'm happy I'm thrilled you know this is um it's about using your yeah using your brain and and figuring out how do I how do I this Primal life that I'm you know knowing what I know into the context of a modern 21st century environment where I'm going to bump up against stuff every once in a while and I have to be smart about how I approach it make sense yeah uh yeah what's your take on uh well number one pizza and also what's your like liquid intake I know you said you drink wine but in terms of like juices yeah like pizza pizza first of all and my intake on uh on liquids um I I I don't eat pizza at all at all I mean it's uh it's one of those things that again it's a it's a food that's become ubiquitous in the American diet and um I gave a talk in Philadelphia a while back and I went to a restaurant afterwards and I and I um sat there eating a 2B ribeye steak with a glass of Cabernet and a big bowl of sauteed mushrooms and I thought to myself do I feel sorry for myself cuz I couldn't eat bread or that I didn't order a side of rice no not really um do I feel sorry for myself that I can't eat pizza pizza never really appealed to me in the first place I mean it's just one of the ways I look at this is um yeah 10 minutes 45 oh 45 okay okay um yeah so regarding the pizza and one of the one of the things is um uh we have these foods that we think are Comfort Foods or that we grew up you know eating and so now they become the kind of go-to thing let's go off for pizza let's order pizza let's you know whatever um but the reality is there are um there are so many other choices out there that you don't have to you know you you go all right so for the three or four minutes of gustatory pleasure right cuz that's how I look at it like like when I'm going to have if I have a dessert or something like that I just do the I said okay for three or four minutes of you know hedonistic gustatory pleasure it'll taste good and then it'll be done am I willing to you know not feel well for the ne not feel right for the next 3 four five hours and that for me is that's that's an easy one for me you know I just I have to you rationalize it that way CU because the human brain is kind of programmed to eat it's it's programmed to eat whatever is out there cuz that's for 2 million years up until last 10,000 years you came ac across some food you ate it man because if you just didn't eat it no not for me today you know you're going to die but now with food storage and Grains and and and all of the different choices you know last thing on our mind is we're not going to die of starvation we're not that's not a survival issue anymore so now we we kind of have to think about those things uh yes right here yeah um my question was kind of about uh like of exercise throughout the day like you know parking far away walk in taking the taking the stair instead of the elevator do you think there's any benefit to that or you think it's just not worth it at all that's totally yes the idea is you know as part of your movement pattern parking far away from work taking the elevator or taking the stairs instead of the elevator um no I I always look for ways that I can uh incorporate that um because the reality is I don't know what you guys you know do for most of us sit at a desk all day it's one of the worst things we can do for ourselves it messes with our our um uh posture uh you know predisposed us to a bad back um you know messes with our energy fluctuation messes with our eyesight because we're staring at a monitor anytime you can get up and move around just for the sake of moving I say do it I say the the the American workplace is a joke now because you ought to be able to get up and and and move around every 10 or 15 minutes you ought to be able to you know again incorporate the 21st century technology get a headset and talk on the cell phone while you're walking around you know um uh one of my um good friends is a uh is is one of the wealthiest guys in the country and he goes on Hikes with his with his phone and he does he does his work while he's hiking you know he he's combining uh his his activity pattern with what we call productive Leisure and I think that's sort of one of the things we need to try and figure out ways that we can incorporate into our lives so that we're not just sitting there waiting for you know the 5:00 punch the clock and and and go home we got to figure out ways that we can move more frequently more often so anything you can do in that regard I mean I um you know I uh fly out of LAX and I park my car and I walk instead of taking the shuttle I walk to the I just allow extra time to do that you know through the through the uh through the airport yes I have several friends of indan background and yeah yeah yeah I mean the comment is about about cultures yes the uh question about cultures that uh are vegetarian for generations and haven't eaten meat for a long time and um and and are still trying to do what he's a weightlifter a bodybuilder yeah yeah um you know it's at least in this day and age it's possible to be healthy and be vegetarian but there there are the compromise you make I mean as long as you are consuming a good protein powder uh as long as you're eating mostly if you're a vegetable-based vegetarian as opposed to a uh pasta based vegetarian I love that you know people are in in vegans who are you know eat so much pasta and think that they're doing themselves a big solid because they're not eating meat it's like Jesus I mean but you know everybody's got their belief systems right and this is all about it's it really is all about you choosing from a position of power and choosing from a position of knowledge and having done an experiment of one on yourself and figuring out does this work for me I went the vegetarian route I was uh involved with a girl for a couple of years and she was a vegetarian and she forced it on me and you know I wanted I I wanted to get some so I you know I I I did vegetarian for 90 days and it was you know it was very clear to me that that does not work for me and it was very clear you know then and 20 years later it's even more clear why it didn't work for me but again the human body is really resilient and from an evolutionary standpoint look I mean if we stop and we go if you guys don't do anything else if you don't incorporate anything that I've told you or anyone else tells you you're probably going to live a long relatively happy relatively fun life you know you May gain pounds here or there or not but you know it's not like you're going to die in a week or if you don't do what I say so this is not about necessarily that I have a better way it's that I have a different way and my way is that I've based in science probably is going to in my mind my belief system is going to predispose you to being stronger having more of a six-pack uh getting sick less often having more energy on a regular basis uh you that's that's what I know but that doesn't mean that that there are necessarily wrong choices out there in the world I mean half the world depends on grain because they're going to die if they don't get the calories I can't you know I'm not going to go up to some guy Starving in you know in Ethiopia or Uganda and say dude this grain's gonna kill you man it's not like that's not my gig I mine mine is is to say okay from where we sit right here and with the tool that we have and with the access that we have you know what's what's the best easiest path what are the hacks what are the hacks that we can use to burn body fat to look good naked to have more energy to do all the things that we want to accomplish again with the least amount of pain suffering sacrifice discipline calorie counting portion control and all that other nonsense so um I don't I I can't you know the comment is God bless them they you know have you know good luck I hope you you get your you know get some good protein powder um and you're probably going to you know be fine but you know try to get them to read the vegetarian myth by liar Keith anybody read that all right I highly recommend it it's you know this is a woman who is vegetarian for 20 years and then vegan and then saw the light and now writes like how devastating a lifestyle that can be uh okay yes in the back here what's your advice for people that are vegetarian I'm one of those people it's not I don't do because yeah follow thisle based your experience yeah I mean so now you're a vegetarian you want to you want to remain a vegetarian and again I'm not saying I got a better way I have a different way and I'm not uh suggesting that um you know you shouldn't remain a vegetarian but what I would do is I would take advantage of the tools that are available I would say if there are any good protein po powders that you can take uh I would um make sure that I can figure my workout strategy to uh you know to incorporate the same kind of high-intensity stuff and then just kind of watch you know watch do an experimental one incorporate that part into your lifestyle but I mean there are there are a number of vegetarians on Mark da Apple site there are no vegans are you vegan okay so what so what are the compromises you make from vegan to vegetarianism like you do eggs I eat eggs milk dairy okay so so you eat eggs milk and dairy so that's not in my mind that's not really a vegetarian I mean I don't that's it's it's whatever it is for your culture but you're you know you've got enough of those protein sources coming in that uh you know and then are you largely grain based I am yeah yeah okay good who uh have I not heard from uh first over here yeah you I don't know if you want to go into this much detail but you just give like an example what one of your body body weight routines might look like uh all right so the other day uh what is my body weight routine my body weight routine um the other day I did um a routine where I do um reverse rows do you know what reverse rows are you're sort of like a Pull-Up a modified pull-up you're hanging from a bar with your feet extended out on the floor and you just pull up okay so 30 of those turn over do 30 push-ups 30 of those do 30 push-ups so do three sets of those then I'll go do uh pull-ups and and dips combination so I'll do I usually do 12 wide grip pull-ups 20 dips 12 pull-ups 20 dips you know uh and then I'll do you know maybe a squat um what did I do after that um maybe just finish it up with squats I think and that was it couple of you know like two sets of 50 squats you know but these are body body weight squats yeah body weight squats now I do sometimes use a weight vest and that's ass kicker so if you do body weight stuff with a weight vest on all of a sudden a bunch of pull-ups or a bunch of push-ups or a bunch of whatever you're doing dips become you know gargantuan and uh so that's the one uh concession that I make to the extra equipment equipment but it's still it's still a body weight stuff there still the functional body weight type movements yeah you three uh yeah depend just depends on what I'm trying to accomplish like sometimes I'll do uh I'll do sets 100 and so I do as many as I can and stop and do a finish off until I get to 100 and then move on to the next exercise and do as many as I can in in as many sets as it takes to get to 100 you know I just I mix it up all the time it's almost different every day that's why I I had to kind of think about what I do it's really um again for me it's just about making sure I incorporate the full whole body into the routine um now if some days if I'm going to like if I got a Sprint Day schedule two days out from that I won't do as much lower body stuff yes I wanted to know your take on salt and other we know about high fructos corn but the other ingredients to watch out for that get added okay other other Neolithic agents as uh cordain refers to them as as uh as uh Kurt Harris and and the rest NE other Neolithic agents besides um high fructose corn syrup so salt I'm not I think what I find is that once you cut the grains out of your diet uh a lot of these um predispositions a lot of these Cravings that we have kind of diminish so I don't I don't even crave salt that much now if you by the way salt is mostly a problem in the American diet because of processed foods because a lot of the processed foods that we eat are processed with sodium if you cut out the processed foods you've already cut out 2,000 G of sodium a day now if you put salt on your vegetables or whatever it's fine it's doesn't even have a it's it's it's a no impact issue um other Neolithic agents one of the one of the biggest um you know if I had a my my hack list of what to do cutting out sugars and cutting out grains one and two cutting out Omega six as much as you can cutting cutting back on polyunsaturated fatty acids from vegetable oil oils and Seed oils so um those are the kind of bad fats and trans fats now if you get rid of again if you get rid of the processed foods you're you're likely getting rid of the trans fats um but uh uh so I'd stay away from uh safflower oil corn oil canola oil soybean oil and just I'd stick with healthy fats I you know I I try and convince people to do uh range fed you know grass grass-fed beef which are higher in the good fats I try to convince people to do you know virgin olive oil instead of the other oil choices they make I got I just I put this in my pocket this morning this is an example of of how uh what we have to deal with um in the in the marketing of foods and stuff flew out here yesterday and I was offered a glass of orange juice and two of these and I look at this thing and it says zero grams of trans fat per serving no artificial colors or flavors no no cholesterol dude this is healthy check it out this doesn't have any trans fat no artificial no cholesterol this must be great and yet you look at the ingredients wheat flour sugar vegetable oils soybean oil soy flour everything I talk about being crap you know uh and and but that's what we deal with we we're dealing with this on a regular basis that this concept that that anything that contains cholesterol is bad for us because you can't well no chol cholesterol and food has nothing to do with the cholesterol your body makes and the cholesterol your body makes by the way has very little to do with whether or not you're going to get uh heart disease and that's that's another we could do a whole day on that uh so Neolithic agents there you know we stay we stay away from the those oils and and we stay away from the sugars and we stay away from the grains man we're we're so so dialed in it almost the other stuff Almost Doesn't Matter then it's just kind of refining the little the finer points um yes right here what are your thoughts on zinc and magnesium uh zinc and magnesium uh you know there's uh 72 minerals trace minerals in the body that are required and uh for the most part we get a lot of those through the vegetables we eat the issue is and this is again this is where we get to this um a little dilemma in that modern produce Bears very little resemblance to the produce that they did the original on 60 years ago in those 60 years we've so trashed the soil that we grow this stuff on that it has fewer phytonutrients fewer minerals fewer vitamins fewer of all the things that we're looking for so we have to kind of you know we have to make those adaptations and compromises I you know I don't know if you guys know this I own a supplement company that's my main business is I make supplements the main reason I make supplements is because I get that as as as healthy as you try to eat there are going to be areas of your diet that are probably going to be either lacking or that you would be better off supplementing so uh I take a daily a high very high potency multi which has zinc and magnesium and among you know 65 other things in it um are you asking specifically about supplementing specifically with zinc and magnesium yes like a zma kind of yeah yeah you know there's some studies again you when we get into these real individual nutrient supplementation Concepts then we start to get into a little bit of a gray area because once you start overs supplementing one and you haven't accounted for uh other aspects of of energy Pathways for instance that incorporate other um micronutrients and you haven't accounted for all of that you kind of throw the the balance off so I try to I try one of the reasons I created what is quite literally the world's highest potency full spectrum multivitamin multimineral antioxidant is because I wanted to look at the broadest Spectrum of what we knew the science showed to get everything dialed in and you know because you'll see people say well I have restless legs syndrome and somebody say well take an extra 600 milligrams of magnesium well you get this you know maybe the Restless Leg Syndrome goes goes away but then you get the shits because you got because it's a laxative you know you wind up having all this um you know these imbalances so I'm a I'm a fan of supplementing and if I said you know if I gave you some some directives on what to supplement with probably the number one thing would be supplement with some high omega-3 fish oil High EPA DHA fish oil nobody's going to go wrong supplementing with that you know it's it it has fish oil has more exceptional research in every area of human nutrition than health than any other uh supplement so that's number one number two would probably be a probiotic um you know we say this on the side like grock ate dirt you know our ancestors ate dirt every meal every day they never wash that off are you kidding me that's that that's how our gut got populated with healthy bacteria we are a we are a symbiotic organism we have 10 to 30 trillion bacteria residing in our gut every minute of every day and we depend on those bacteria for partly for our immune system some people say 80% of your immune system resides in your GI tract we we depend on those to be able to uh assist us with digesting food particularly uh um soluble fiber which is part of the vegetables that we eat uh so and yet you know we're we live in this pristine environment where we have to wash everything and we have to sanitize everything and we have to it's it's it's just crazy I mean from the day you're born when your mom was supposed to squat down and push you out it was supposed to pass by her butt and pick up some of the bacteria on the way out to start you on your healthy road to a to to populating your Healthy gut you know if you didn't get nursed as a child God bless you but if you didn't get nurse as a child you missed out on early the the early formation of an immune system that required that you get healthy bacteria among other things um we become such a pristine society that we you know uh give the kid you know give the woman a C-section yank the baby out bottle feed him next it's ridiculous and that's when I say when we're born perfectly we have a perfect perfect recipe to create a lean fit happy healthy productive seductive human being and we just mess it up from day one we didn't you know we weren't we're not responsible from day one but other people who didn't know any better who think that they have our best interests at heart start us down this path so longwinded answer to your question but I think it's important to take um probiotics Anthony our videographer wanted to know about your Sprint routine pardon me our videographer want Sprint routine okay um normally my Sprint routine is running but when I talk about sprinting it doesn't have to be sprinting the concept of sprinting is really about an allout effort uh so I will do sprints on a bike once in a while uh and and again if I do a if I do a Sprint workout on a bike I might even do it in the gym and it's just uh get on a life cycle or something warm up for 10 or 12 minutes uh I might do a 40 minute you know hit the resistance go 40 minutes 40 seconds uh all out to where my heart rate is is maxed out uh back it off rest two minutes do it again 40 seconds maybe do six of those that's all uh cool it down and see you guys later I'm out you know uh if I'm running uh I do because because I'm old um it takes me a little bit longer to warm up sometimes so I I I'll go to the beach I like I only Sprint do running Sprints Barefoot uh or or with fives on and again I do a five to six minute warmup um some then what we call Striders where I'll ease into a full on Sprint stride so I don't just you know the gun doesn't just go off and go bam you know I got to ease into it and then when I'm ready to start I do my Sprints go um 10 strides easy counting the right footfall so it's one two three four 10 strides medium and then boom 10 15 or 20 strides all out and that's my run Sprint and again I'll do that down the beach maybe I'll do four or five of them down the beach turn around do four or five come back to Beach and then sit and watch the chicks so uh it's a it's it's such a the Sprint routine is such a a great compact workout and it provides such a benefit you know I have people come to me all the time dude I've been doing Primal diet I love it I've lost you know 35 LBS or whatever um I feel better I got more energy but I I I I seem to have plateaued I've gotten to the point where I can't you know I can't take off the last 10 or 15 pounds or whatever I say are you sprinting no I haven't done that well you're going to get to 80% of your body composition maximum your ideal genetic composition based on your unique familial genes because not everybody is going to have worldclass Sprinter jeans in their family background but you're going to be within a few percentage points when you're ideal you'll be within a few percentage points body fat of of your friend or your this world- class athlete or whatever you know and what's it going to take to get to the next level it might take you know and sprinting is is the biggest the best shredding exercise there is so people who've had a tough time and are plateaued man you get into a Sprint routine and you start five or six weeks into that you know you'll you'll shred um pretty quickly it'll it'll it'll get you to the next level um yeah can you talk about vitamin D uh vitamin D um more other than fish more good research on vitamin D in the last decade than any other single of the vitamins uh no reason it's it's bizarre to me because um again vitamin D is is an integral part of uh of a of a series of events that take place in the body and not the least among which is is your immune system and it's and and your ability to DET detect cancer and and get rid of it um you know we we come in contact with Carson gens every single day there's there's happening in cells in our body every day that are trying to trying to mutate and trying to become U Marauders are dangerous and our immune system typically takes care of it but if you don't take care of your immune system that's when you you have a problem so people who have um a lot of issues in in their lives that means it's your immune system I said I cannot stress enough how important it is to eat right for the immune system to control stress for the immune system to exercise appropriately for the immune system and if you ere exercise you'll trash your immune system if you eat too much sugar you'll trash your immune system by the way sugar is probably the biggest immune suppressor there is so there a reason a lot of people who eat a lot of sugar have a very high carbohydrate diet get sick so often they're just always opening the door for for um getting getting a cold a flu or whatever um vitamin E uh so vitamin E is is critical and it's just ironic that you know one of my laws the Primal blueprint laws is get adequate sunlight everybody should be getting 20 minutes of of um totally exposed Sun every day that's how the body makes vitamin D yes you can supplement and yes if you can't like I'm not going to get any sun today about you but I'll be in here and so I I do supplement with vitamin D it's a critical critical um vitamin to get I would much prefer that you spend time out in the sun and the notion that again the medical community which suggests that we we would do ourselves much greater service if we avoided the Sun at all times because the sun is you know you it predisposes you to skin cancer it's the reason we have so much cancer in this country is because of a lack of vitamin D is from a lack of sun exposure and and vitamin D and natural vitamin D uh it's it's like again it's I don't even get it I don't get how the medical community can continue to endorse this concept and ironically one of the things that's happened over the last 20 years and they said well but the but the incidence of of skin cancer has increased well it's increased partly because and they're thinking it's because of sun exposure when in fact it's it may be but here's the problem for for the last 20 years the industry has been making these sunscreens that prevent you from burning you know so you put on a sunscreen and you go out and you go out for this SPF you know 200 or whatever you go out for as long as you want you could be pale pasty white go out in the sun for eight hours hang out all day not burn the problem is it's keeping it's the these sunscreens largely prevent the UVB rays the UVB rays are what cause a burning the UVB rays are also what interact with cholesterol in your skin to produce vitamin D so you're out all day long not burning thinking hey life's wonderful I'm out all day I'm not burning and actually what you're doing is you're exposing yourself to incredibly larger amounts of UVA rays which are the cancer-causing Rays that's Point number one and you haven't made any vitamin D because you've block the UVB rays they they've started to make some higher Tech sunscreens that block both rays but I'm just telling you there's a generation of people out there who put on all this sunblock thinking they were doing themselves a service and in fact were predisposing themselves to to not just skin cancer but other forms of cancers it's just ironic so the best thing you can do in my mind is know where you are go out in the sun you know don't burn get a little pink cover up go in or then put on you know fullon U sunscreen that's what we should be doing and in the in in the absence of that we should be taking supplemental vitamin D probably at least 4,000 international units a day um yes what's your opinion on farmed like me and grass is it really important to the grass yeah so what's the um what's my take on grass-fed versus maybe conventionally raised meat uh again it's a it's a Continuum it's a spectrum and so from best to um to not quite best but certainly better than grains uh grass-fed grass finish beef that's all I eat when I'm home it's tough to find on the road sometime and I don't agonize about it but when I'm home I eat grass-fed grassfish beef um I look for uh pastured chicken pastured eggs that's the ideal and we talk about that in the book and we'll we've got I just wrote a new guy guide to Modern foraging that's part of my um uh Primal Leap kit and uh and that we talk about you know how to how to dial in those and how to Source those things on the other end of the spectrum though if you're somebody who says I'm going to I want to start eating Primal but I don't have the budget I don't have access to these types of foods going to the grocery market or the grocery store or the supermarket and buying a bunch of conventionally fed beef is still in my estimation better than than the pizza the pasta the you know all the other crap choices out there it's still better you're still going to get yourself closer to where you want to be to reprogram your genes to selectively burn fat and preserve muscle and do all the things you want yes um your your talk kind of got me thinking about some some personal things in my life for example like my little brother suffered about a year with Altis surgeries and my dad's not taking cholesterol pills like what's your advice on talking to other people about this kind of stuff yeah so um we've got we've got a family situation with uh alterative colitis and uh a father who's got some issues with uh a doctor and and wanting to prescribe cholesterol medications um and the question is how do you deal with this with family members or friends or how do you you know how do you involve them in your new lifestyle uh Choice without pissing them off off or without turning them away you know it starts with you it really does it's uh you're you're responsible for yourself primarily and and that's really the the strongest message I can give you is that you know everything that you do is is your responsibility and again as Orlando said yeserday it's not your fault necessarily you know but you take responsibility say whatever wherever I'm at right now you know I have a choice to make here I can go this way I can go that way I can do so I I'm taking responsibility for the choices that I'm making I'm going to do this and I'm going to show my family my results now if you got a a sibling with with ulcerative colitis it does not hurt to try and get rid of grains you know that's like that would be um I'd be experimenting left and right whenever I could at for whatever reason anybody ever suggested anything I said well I'll give that a try so i' I'd really try that but you know it starts with you it just starts with you show them how you feel you show you become a a fan of the of the lifestyle and the process and you say you basically look I enjoy what I do I love what I do I love my life I love the energy level I have I don't get sick uh you know so you're going to try and convince me to go back to to that way it's not going to work cuz what's what I'm doing right now is working for me I mean it's working and one of the things that I that I tell people you you guys are a little young for this but imagine being 40 years old or 45 years old coming across a strategy like this and and coming across a strategy like this and going wow I just noticed results in the last six weeks I've gotten I'm 45 I'm 50 years old I've gotten stronger I've gotten I don't get sick as often imagine having in your brain that you could improve your health improve your strength improve your Fitness have more fun for the next 20 or 30 years as opposed to when I when I was a kid I'm 57 when I was a kid 57 was old man that was like over the hill and and it was people were they looked at they they couldn't you know they were planning their their exit strategy you know they're writing their wheels they're you know they're uh getting ready to retire at 62 and then die at 65 which is what all you know so the whole premise of Social Security was you were only going to live three years after you retired imagine though having this sort of Newfound um excitement about how you live your life and again it's not it's not a cult it's not a you know it's just it's the reality of how we're designed and and finding what the an the the puzzle pieces are and and fitting them on and it's just going to get better we're just going to find more and more of this I think we have it dialed in pretty much now but it's going to be more and more over time yes in the back speaking of getting old what's thoughts on op levels for longevity particularly worried about the levels of or the effects of insulin on Aging well um the question is what's the in terms of longevity what are my uh thoughts on carbon intake and Longevity and Insulin um the reason I'm uh I I use insulin as the main focal point of my strategy and and insulin's not the only player in this game there's a lot there insulin there's glucagon there's grin there's leptin there's cortisol there's epinephrine there's there's all these different hormones but but when it comes to diet insulin is like the major major player so when we can control insulin and we can sort of manipulate insulin we can we can then manipulate all these other uh lesser hormones if you will quite easily most of the studies done on longevity with other animals suggest that in within any species the individual that produces the least amount of insulin lives the longest within any species so if you take you know uh nematodes if you take monkeys if you take pigs if you take within that species the individual the person the what that produces the least amount of insulin over a life lifetime lives the longest so insulin speeds up the aging process so that's a benefit to having a low carb diet and and reducing insulin for that reason alone there are many other reasons but I mean benefits but that's that's one if you want to live longer that's clearly in the research now there's um there are lots of studies on calorie restriction that show that if you that the um The Proven method for longevity in other species we haven't proven in humans yet but The Proven method in in other species for increasing longevity is is calorie reduction is force calorie reduction my problem with that for humans is I want to enjoy my life as I said in the beginning I'm looking for the Hat I'm looking for what's the least amount of pain suffering sacrifice discipline calorie counting portion control and all that other horeshit that I have to deal with in order to be lean fit strong productive fast agile seductive and all of the things that we say we want how can I have that without without all of the the and all you know and all all the pain so there's a calorie restriction Society there just individual humans who choose to eat 1,200 calories a day it's just doesn't appeal to me you it's like so what's my take he says what's my take on insulin and car carbon intake uh when I first came up with my carbohydrate pyramid um or my carbohydrate curve excuse me my carb curve a few years ago um it was based on research and it was based on a on a a lot of different component parts and I came up with this curve and it had a range of 0 to 50 if you wanted to be ketogenic and and really aggressively lose weight 50 to 100 grams a day if you wanted to be in that what we call the sweet spot for weight loss where you could lose two to three pounds a week of stored body fat effortlessly 100 to 150 grams a day to maintain your weight effortlessly without any big and then above 150 was where you get into this dangerous Zone where depending on who you are and your activity level you could gain weight insidiously store body fat insidiously at the rate of you know a few pounds a year a few pounds a month whatever it turns out that that carbohydrate curve was pretty spoton and the more time we spend with it the more we see people are dialing into these different levels and so when I when I said early on in this talk that um I don't see any reason that anybody who's not an endurance athlete needs more than 150 grams of carbohydrate a day pretty much ever that's right and especially if you've learned if you've reprogrammed your genes to direct traffic to to preferentially derive most of your energy on a daily basis from stored body fat you don't all you ever need glucose for is a little bit of uh brain function and and red blood cells but the brain can function on ketones the rest of you know we can we can burn ketones all day long if we have to but we don't even have to because if we become good at Burning free fatty acids we're dialed into that to that level so if you can keep your carb intake down uh um and I I tell people look my my um my diet is probably 55 to 60% fat on a daily basis and and I don't do that much workout and my you know my body fat now is um on very little work my body Fat's lower than it was when I was a worldclass marathoner running 100 miles a week cuz it's all about the diet if 80% of your body composition is diet so the carb thing is um you know like I say I I see no reason for the carbs and the lower you can keep the carbs down the more of the other good you can eat so you don't have to calorie restrict okay uh let's see Orlando Orlando you have any thoughts on there seems to be a lot of confusion about glycemic index versus glycemic load like mangoes for instance would be Sky index but I don't think sky say white sugar yeah I my my deal is mostly based on glycemic load because I say uh they have a thing called area under the curve and when you produce insulin glycemic index is all about how how rapidly the body responds with an insulin rise and when insulin Rises it it drops off over time and there's an area under the curve and they wind up um equilibrating a little bit over time and so I'm I'm really about what's your total insulin load over the course of a day versus and that's just that that has more to do with with the with the glycemic load than it does with the glycemic index now having said that glycemic index would would connote um you know a sugar a a glucose analog a very rapid glucose analog and so the higher the glycemic index the faster it converts to glucose and I just try and stay away from those foods that convert to glucose rapidly anyway because I know what it does and it's if it's going to be again on load wise if it's going to be 20 G no deal it's going to be 150 gr then then I'm not I'm not interested because I know what it'll do to me yes does the Primal diet have kind of any opinions on the types of meats and how you should prepare uh interesting question um yeah the on types of meats and how you should prepare them there is some research that shows that the more you cook a meat the more you you involve um potential carcinogenic agents hetrocyclic Amy U Browning uh myard reactions things like that um one of the reasons that I've Incorporated so many vegetables into the Primal uh blueprint concept is it veeg there's a a a guy's done I forget his name off hand done a lot of research on the bioreactor that is the stomach and where a lot of the uh antioxidants that are in the vegetables that we eat neutralize these potentially harmful carcinogens having said that the lower you cook your meat the uh less well done it is the less burned it is probably the safer it is and so raw would be kind of Ideal um there's a there's a a method of cooking now called suid and it's a very slow cooking method and um uh and that's probably if you have the time which I don't I like you know I'm an instant gratification kind of guy but if you have the time SV is a great way because it Cooks your Cooks a steak at 132° for 4 hours and it's perfectly you know pink on the inside or however you want it done uh and that would be kind of an ideal way but because I take I take supplemental antioxidants because I I'll drink a glass of red wine with my steak because I eat vegetables with my steak and because I've read the research on this guy that says that there's a there's a real neutralization of those potential um issues then um I I don't worry about it one bit um anybody who has not had a question answer oh yes in the back there R much I don't I yeah um so uh runs every day and is now thinking about incorporating sprinting uh the the idea behind the Primal blueprint fitness program and the fitness strategy and because it involves body weight routines as well as sprinting as well as moving around a lot at a slow pace as well as play uh my idea is uh why why do I want to run uh if I love of the if it's a sheer Joy of running in Orlando in the middle of the day uh then that's fine but if it's not if I'm doing it because I think I have to or because it's part of my strategy to my you know my longevity strategy then I'm going to suggest that maybe there are Kinder gentler ways to achieve the same result and sprinting is one of those ways and when you add Sprints to your to your Primal blueprint Fitness routine which includes body weight exercises and when you add the Sprints in you find that you're fit enough that if you want to go jump in a 10K you do pretty well you know you don't need to run every the fact that I can run a 10K doesn't mean I have to do it every day I was in college I had a girlfriend who went to the gym once a month and she would do her workout and if she could do her workout it meant she didn't have to go to the gym for another month you get that I mean she was her her whole thing was she just did an an analysis of how fit she was that was her workout hey I could do my workout that means I don't have to train anymore I love that concept and we you know we sort of have the reverse concept which is we got to we feel we have to do this every day every day so sprinting once a week is all you need if you do it right once a week is all you can handle if you do it right once a week will contribute more to your endurance aerobic capacity and everything else then slogging Out 3 to five miles you know hating life with a I don't know you maybe you love life but you know what I mean it's some days you get out there and you know it's just like dude when this is over this you know I I'll feel good about myself about running at usually when I yeah this you know run if you want to run run whenever you feel like running and that's I don't there's no magic to a to a time of day uh okay any other question how we doing on time Anthony okay I'm sure questions anyway yeah yeah okay uh blue in the front egg wh egg yeah I mean anybody who would order an egg white omelet for people who eat eggs every day anybody who would order an egg light omelets like what you're missing out on life it's it's uh I got to find a better anal I don't know what what I would use but to order an egg white omelet the Yol is the whole thing man that's why you have the egg I mean the egg cholesterol on the egg is it just doesn't has nothing to do there's a lot of research showing the cholesterol in eggs has nothing to do with cholesterol in your blood and by the way cholesterol in your blood has very little to do with your relative risk of heart disease it has more to do with your carbohydrate intake your sugar intake the amount of insulin you produce the oxidation uh and inflammation that's caused by all of that and and cholesterol by the way in your bloodstream um it's it's like in inditing cholesterol for heart disease because cholesterol is just what your body's using to repair the damage it's like saying okay um we got to get rid of all your white blood cells cuz whenever you have an infection man there's these white blood cells they're everywhere we got to we got to get rid of them you know it's the same thing cholesterol is just there to repair the damage and it's not the bad guy anyway yes anog site is for cholesterol is like you look at the crime rate let's say Minneapolis has a certain amount and then they have a whole lot of police that are there now the crime rate well you being the cause of heart disease is like saying the high amount of police in Minneapolis is the reason for right yeah exactly exactly no it's a again it's causation and correlation and they're two different they're two different concepts um yes um I want to ask you uh in terms of chemicals like when you're eating traditional versus organic foods how do you because they're kind of invisible when you're eating pesticides on an Apple like how do you how do you avoid some of that stuff how do you know which foods to you need to get organic which you need to get traditional right and that's one one of the reason we wrote this U how to forge um guide book which is part of our leap kit uh it's you know it's some of it's um if you can if it's got a hard skin and you can wash it great you know that's probably going to get you 90% of where you need to be um some some of the uh vegetables like broccoli which has a lot of surface area and you you know you can't really scrub broccoli so you soak it um sometimes organic isn't necess necessarily the best form I mean so I tell people you know if you could buy at a farmer's market that's probably the best place to buy because they don't use the the huge amounts of pesticides and stuff um but it's a it's a it's a complex equation and the bottom line is you're still better off doing this then you are going the rout of the grain-based diet yeah uh yes the in first is there anything that you would attribute this to our society um of autoimmune diseases the incidence of autoimmune diseases in developed Nations is Skyrocket yeah I mean uh it's it's severalfold I mean it's certainly the the whole grain based nature of of uh of develop everywhere diets everywhere but the grain based nature of of and the process grain nature of what we do um probably I would say is is the major factor in autoimmune diseases so I would that's why I say I would get rid of grains in the human diet if it if I Were King you know that's I'd say get rid of grains and you know meat fish foul eggs nut seeds vegetables and a little bit of fruit I mean it's and you got it covered man it's like a long list of that you can eat from as much as you want whenever you want as long as you don't eat from this list you know it's pretty pretty simple Anthony oh rap out of time you want to share with us do probably okay yeah um so uh just for your information so we have a a Primal Leap kit coming out it's uh probably two weeks away basically it is a um 30-day uh hold your hand through the whole Primal experience uh you guys seem to have it dialed in but if you got somebody that you want to maybe um you know show them this is how it's done uh everything you do every day there's a lot of journaling it's a it's a a 150 page workbook uh I did a DVD to explain the Primal blueprint we've got the book is on CD um probably we've got this special reports how to forge it's a 60-page guide book on how to forge in the modern world so it shows you how to shop in the restaurant uh shop in the in the food stores and how to buy in the restaurants and and all that stuff uh Primal blueprint Fitness the whole new fitness thing is in there and the I think the most interesting and compelling part about this is we have uh unlimited online support so you're working with me or my trainers um for the 30 days you any questions you have there's a special uh login and and you get to ask us whatever you need to ask us however personal or not it is or whatever you can do that so uh and it's guaranteed so if you don't get the results you expect or want full money back guarantee I have uh I think you guys got some signup sheets so and then we're doing a $50 off uh this if you if you sign up today so uh anyway I'm I'm very excited about that program because I think that's what people are asking for after the book those be available separately like no that no so the kit is we're not the question is will the will the components of the of the kit be available separately and the answer is no we we uh decided because of one of the things was just to to make this the the go-to kind of uh personal training private training concept um you know the Books available and you know a lot of the stuff on the site but this really puts it all together just as a as a special separate kit yeah all right hey guys I really appreciate your time uh hope we answered everything on here um and uh you know I'll be around for a little while if you got other questions that you need to ask me thanks a lot