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The Primal Blueprint 21-Day Total Body Transformation [Kindle Edition]

Mark Sisson
4.3 out of 5 stars  See all reviews (237 customer reviews)

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Book Description

DPrimal Blueprint author Mark Sisson presents a fun, easy-to-follow, practical guidebook to help you "get Primal" in only 21 days. First, you'll learn eight Key Concepts that represent the most important day-to-day elements living Primally, then tackle five Action Items that will enable you to literally reprogram your genes toward a long, healthy, and energetic life. The Action Items are presented in a fun and life-transforming 21-Day Challenge, featuring daily diet, exercise, and lifestyle endeavors with corresponding journal exercises.

You'll transition out of the regimented, carb-dependent, fat-storing Standard American Diet (SAD), the chronic, overly-stressful exercise patterns recommended by Conventional Wisdom, and other health-compromising elements of hectic modern life. Instead, you'll smoothly implement the evolution-tested lifestyle behaviors of our hunter-gatherer ancestors to promote optimal gene expression.

By eating Primally, you'll transform from a carbohydrate-dependant "sugar-burner" into a "fat burning beast" as Sisson puts it, where the fat stored on your waist, hips, thighs and everywhere else becomes your body's preferred fuel source, and your energy, hormone, metabolic, and immune function are optimized automatically. With an intuitive mix of Primal workouts, you'll get exceptionally fit in only a few hours per week - and have fun while you're at it!

The Primal Blueprint 21-Day Transformation is stocked with photos, diagrams, concise section summaries, workout descriptions and pictures, resource lists for Primal-approved foods and foods to avoid, recipe suggestions, and detailed real-life success stories to help you stay confident and focused on your Primal journey. provides extensive support with thousands of articles on living Primally in the modern world.

  • Key ConceptsYou really can reprogram your genes by the way you eat, exercise and live from day-to-day.
  • The clues to optimal gene expression are found in evolution: adapt the simple lifestyle behaviors of our (genetically identical) hunter-gatherer ancestors into hectic modern life.
  • Your body prefers burning fat over carbohydrates: Eating Primally will return your body to its "factory setting" as a fat-burning beast
  • 80 percent of your body composition success is determined by how you eat - particularly your ability to regulate the wildly excessive insulin production of the Standard American Diet.
  • Grains are totally unnecessary: Grains (and legumes for that matter) offer minimal nutrition, a high insulin response, and contain anti-nutrients that promote inflammation and compromise digestion and immune function.
  • Saturated fat and cholesterol are not your enemy: They are critical to cellular health, hormone function and metabolism, and only cause problems when insulin production is excessive.
  • Exercise is ineffective for weight management: Energy burned during workouts is negated by increased appetite/caloric intake. A chronic exercise pattern results in burnout and compromised fat metabolism.
  • Maximum fitness can be attained in minimal time with high-intensity workouts. Brief, intense strength and sprint workouts promote optimal gene expression and broad athletic competency. You can get super-fit in only a few hours per week!

Armed with the secrets to healthy living, you'll take decisive action over your 21-day journey to:
  • Eliminate SAD foods that promote weight gain and chronic health problems.
  • Go Primal: restock your kitchen and implement winning strategies for shopping, dining out, and snacking.
  • Understand the spectrum of best to worst foods in each of the Primal food categories.
  • Implement Primal Blueprint Fitness workouts, blending frequent slow-paced movement, regular brief, intense strength workouts, and occasional all-out sprints.
  • Slow life down: enjoy the simple pleasures of "slow" food, intuitive exercise, focused work habits, relaxing evenings, and plenty of time for play, socializing, and sun exposure.

Unlike many complex, regimented, quick-fix programs, the Primal Blueprint 21-Day Transformation is a simple, sensibly-paced journey shaped by personal preference and a strong emphasis on enjoying comfortable modern life. The material is scalable for everyone, from Type-A fitness die-hards who might benefit from a more relaxed approach, to couch potatoes who need motivation to take that first step.

Mark Sisson guides you in a light-hearted, irreverent tone that will make you feel comfortable and inspired, and never intimidated. You can expect quick results in the first 21 days (fat loss, improved energy levels, fitness, and blood test markers), but your 21-Day Transformation is only the beginning of a life of ease and contentment that is possible when you live in harmony with your genetic expectations for health and longevity.

"While health and fitness is my life, I understand that many people are just too busy, too stressed, or perhaps even too intimidated - to make major lifestyle changes. The Primal Blueprint 21-Day Transformation book makes getting Primal easy, simple and totally do-able - no matter what your starting point is right now."

Gabby Reece - professional volleyball star, international supermodel, fitness celebrity, and busy mom

"After seven years of nagging diet-related illness, I felt completely recovered within one week of eating Primally - one week! I've experienced a breakthrough in energy and vitality that feels better than winning the lottery."

- Timothy Williams, West Los Angeles, CA

Lost 32 pounds from 5'9 ½" 185lb to 153lb, in 2 months

"With my insulin and blood glucose under control, I can go a whole day without food and still feel energized. I'm freaking happy all the time, and losing weight without really trying!"

- Tara Grant, Travis AFB, CA

Lost 82 pounds, from 5'9", 235lb to 153lb, in 18 months

Editorial Reviews

About the Author

Mark is the one of the leading figures in the primal/paleo/ancestral health world, with his the most visited site in this category. Mark has followed the revolutionary bestseller, The Primal Blueprint, with six other books on primal living and eating. He is a former world-class endurance athlete (2:18 marathon, 4th place Hawaii Ironman), BA degree in biology (Williams College). Besides blogging daily and writing books, Mark hosts PrimalCon lifestyle retreats in North America

Product Details

  • File Size: 4959 KB
  • Print Length: 195 pages
  • Page Numbers Source ISBN: 0982207778
  • Publisher: Primal Nutrition, Inc.; 1 edition (October 18, 2011)
  • Sold by: Amazon Digital Services, Inc.
  • Language: English
  • ASIN: B005T6E11Y
  • Text-to-Speech: Enabled
  • X-Ray:
  • Word Wise: Not Enabled
  • Lending: Enabled
  • Amazon Best Sellers Rank: #25,654 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

4.3 out of 5 stars
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Most Helpful Customer Reviews
246 of 274 people found the following review helpful
3.0 out of 5 stars Interesting concepts December 30, 2011
Format:Paperback|Verified Purchase
Overall I think Mark Sisson did a good job putting this book together and supporting his arguments, but the actual blueprint is a stretch I think for the mere mortal to follow. Most of us with jobs and families will have a hard time creating the "zen-like" environment that Mark describes. I would love to wake up with the sun light, drift off to sleep with calming sounds, and workout at the beach, but that just isn't reality. Most of us have a job that requires us to be up before the sun (especially in the winter), and by the time we return home to family and responsibilities, just getting a few minutes peace is miracle. Not that I discount the theories/concepts listed, but I was hoping that the transformation would take in to account, most of us don't have the flexibility in our schedule that Mark seems to have. As for the diet, I didn't find it to hard to make the adjustment, but it does take some focus and discipline to maintain. I will definitely try to keep the principles of this book, but the execution will likely adjust to my current reality.
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117 of 132 people found the following review helpful
3.0 out of 5 stars It was ok November 16, 2011
Format:Paperback|Verified Purchase
If you are familiar with his previous books or the website, there is no need to buy this book. It is good for a starter or someone that needs step by step instructions.
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55 of 61 people found the following review helpful
4.0 out of 5 stars Short verision of Primal Blueprint December 30, 2011
Format:Paperback|Verified Purchase
It is the Primal Blueprint in a cut down version with all the basic information you need to know to get started and with no fluff.
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124 of 145 people found the following review helpful
3.0 out of 5 stars It's ok...but the first book is better February 9, 2012
Format:Paperback|Verified Purchase
I read both books from Sisson and I have to say, if you read the first one, this one is useless...all the information are just a repetition.
If you are new to the Primal approach, then I still would suggest you buy the first book because here it skips all the fundamental reasons behind the Primal lifestyle...
I got it and I would buy it again only so that I can lend it to friends who already know what I am in to, but they just want guidelines on what to eat and what to do...
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191 of 226 people found the following review helpful
5.0 out of 5 stars A Quick and Easy Jump to Longterm Primal Living October 12, 2011
Format:Paperback|Verified Purchase
I have been a big fan of Mark Sisson and his very sensible, well-reasoned, and comprehensive approach to living our lives so that they more closely align with the way our bodies were meant to be -- good food, adequate sleep, ongoing moderate exercise with occasional intense spikes, and intermittent fasting . His basic book (Primal Blueprint) is very easy to read and his website (Mark's Daily Apple)continuously provides information on a very wide range of topics. What I like about Mark's approach is that it seems to be based on good science (he has a degree in biology) and really isn't extreme -- his approach to lifestyle is that we make a number of mostly small changes most of the time.

There really is not much new in the book if you have read "The Primal Blueprint" or delved into Mark's website, but it is organized in very easy to follow sections that tell you about various things you need to do to become primal and then concludes with the 21-day plan, i.e., the 3-4 specific things you should do each day over 3 weeks. This really is not a one-time, three-week program though but the roadmap to transition to some long term lifestyle changes that bring our bodies and routines back to where we have been for most of our specie's existence (with room for the occasional dessert!).

I would highly recommend this book if you want a clear guide to how to shift to a primal lifestyle (you will feel better for the effort!) or want to help someone else easily adopt the primal lifestyle. It is easy to read and quite comprehensive, though you can always go to the "Primal Blueprint" or better yet I think Mark's website for more information.

One of the rare books I would give 6 stars to, though mostly for the excellent content!
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24 of 25 people found the following review helpful
5.0 out of 5 stars The answer I've been looking for January 15, 2013
Format:Kindle Edition|Verified Purchase
My friends and family would always comment on how healthy and diverse the foods in my house were. Everything was organic or whole grain and definitely low fat. We ate very little meat. I always believed that I was eating correctly but could not reconcile this ''perfect" pantry with my oversized and tired body. I was always exhausted, irritable, dark circles under my eyes, very dry skin, and had aches and pains I couldn't explain. My osteopathic doctor said I needed more sleep - but I slept all the time. Reading Primal Blueprint and doing some research on food allergies really set off a light bulb moment for me. How on earth could I be healthy when I could possibly be allergic to most of what I'm eating? I did my own test for several weeks and would 'eat clean' for a few days and then eat one legume or grain product. I noticed how each food made me feel. Guess what? My body does not like soy at all. Or peanuts. Or most legumes and wheat based foods. I found my answer and Primal Blueprint has helped me transition into the way I will be eating for the rest of my life. I'm on day 14 of eating primal and have lost 10 pounds. My skin looks better and I feel like a different person. I love my daily meditation. I have to work in proper weight training exercise and just ordered some DVDs and weights to use at home. I'm super excited and looking forward to going back to my doctor and explaining why he was wrong.
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42 of 47 people found the following review helpful
5.0 out of 5 stars Brings it all together! June 24, 2012
A few years back I read The Primal Blueprint. I loved the concept but struggled in implementing the concepts and kept trying off and on. This book put together the finishing touches. It is a synthesis of the material and what makes it amazing is that the day by day process of the challenge is easy to implement. Each day as you progress, you have tasks to perform, and you track and record food, exercise, and lifestyle changes.

Mark Sisson has over 34,000 followers on twitter and even more follow his blog Mark's Daily Apple. Many attest to the success of Primal Living. And I have been a fan of Mark's for a while, but just was not hitting the 80/20 - I was closer to 50/50. The book helped me make it more consistent.

If you have tried giving paleo or primal a try and have struggled, this book is for you. If you have been thinking about it trying it, it's an excellent tool to move from an SAD, Standard American Diet, to being a fat burning paleo machine. If you are already living the Grok lifestyle, going through the 21 days of exercises will help you take it to the next level.

The book was exactly what I needed and I am sure it will be a great resource for you in making the lifestyle changes you're looking to make.
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More About the Author

Health and fitness expert Mark Sisson is the bestselling author of The Primal Blueprint and several other Primal Blueprint-branded books, and one of the leading voices of the burgeoning Evolutionary Health Movement. His blog,, has paved the way for Primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being. From its humble - and controversial - beginnings in 2006, Mark's Daily Apple has grown into one of the highest-ranked health information resources on the Internet, with 1.6 million unique visitors each month. Mark, 61, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships.

Today, Mark directs his competitive energies into high-stakes Ultimate Frisbee tournaments against competitors decades younger. Besides blogging daily, Mark conducts seminars on the Primal Blueprint way of life and hosts multi-day total immersion retreats called PrimalCon at locations across America and in Mexico. He operates Primal Blueprint Publishing in Malibu, CA, publishing his own titles as well as work from other authors promoting ancestral health principles. Mark is married to Carrie and they have two children.


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