Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life

Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life

Chris Kresser

Language: English

Pages: 416

ISBN: 031632289X

Format: PDF / Kindle (mobi) / ePub

An effective and practical program based on the Paleo lifestyle, customized to fit your needs!

As the Paleo movement sweeps the nation, the health benefits of following the lifestyle of our hunter-gatherer forebears are undeniable. But what happens when we hit a wall and weight loss stalls, energy flags, or we're tired of restricted eating? We're not cavemen anymore, so why should we follow a strict caveman diet?

In YOUR PERSONAL PALEO CODE, Chris Kresser uses the Paleo diet as a baseline from which you can tailor the ideal three-step program-Reset, Rebuild, Revive-to fit your lifestyle, body type, genetic blueprint, and individual needs. Kresser helps further personalize your prescription for specific health conditions, from heart disease and high blood pressure to thyroid disorders and digestive problems. Along with a 7-day meal plan and delectable, nutritious recipes, YOUR PERSONAL PALEO CODE offers natural solutions and an avalanche of groundbreaking advice on how to restore a healthy gut and immune system; how to eliminate toxins; which fats to eat liberally; how to choose the healthiest proteins; and much more. Best of all, you only have to follow the program 80% of the time; there's room to indulge in moderation while still experiencing dramatic results. Based on cutting-edge scientific research, YOUR PERSONAL PALEO CODE is designed to be flexible and user-friendly, with helpful charts, quizzes, and effective action steps to help you lose weight, reverse disease, and stay fit and healthy for life.


















cubes are submerged, stirring is no longer necessary for even cooking, but it may be necessary to prevent sticking. The fat should never smoke or come close to smoking. When the cubes have lost much of their original size and are light brown (not burned), they have turned into cracklings and you are ready to strain the lard. You can dry the cracklings on a paper towel and eat them, of course! Using care—the lard is very hot—strain the mixture through a fine-mesh strainer into a 1-quart glass jar.

of the standard American diet (and what an apt acronym that makes!). We were never meant to work around the clock under the glare of artificial lights. Or spend half our lives sitting and staring at computer screens. Or live in relative isolation, with Facebook and Twitter standing in for genuine human contact. Both the fossil record and studies of contemporary hunter-gatherer cultures suggest that our Paleolithic forebears enjoyed excellent health: they were lean, fit, and apparently free of

traditional cultures had very low intakes of LA, and what they got came exclusively from whole foods like vegetables, nuts and seeds, and meat. As you’ll see below, LA from industrial seed oils has a different effect on the body than LA from whole foods, because it is more likely to oxidize. Oxidative damage Linoleic acid is highly vulnerable to oxidation when exposed to heat (during food processing or cooking). It promotes the formation of compounds called OXLAMs, which are by-products of LA

refrigerator for several more days before eating them, chances are they’ve lost much of their nutrient value. For example, a study at Penn State University found that spinach lost 47 percent of its folate after eight days. This is why buying your produce at local farmers’ markets or, even better, picking it from your backyard garden is preferable to buying conventional produce shipped from hundreds or thousands of miles away. Fruits and vegetables from local farms are usually stored within one

food diary (see below) of exactly when you eat it, so it’s easier for you to track any reaction. Guideline #2: Keep a food diary As you’ve gathered by now, it can be tricky to determine how foods are affecting you as you add them back in. This is where the food diary really shines. Sometimes it’s clear how a food affected you only in retrospect, when you look back at your diary to determine a pattern. I’ve provided a blank diary template as part of the Personal Paleo Code resources you’ll

Download sample