The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health and Boundless Energy by Mark Sisson

Jul 10, 2010 Skylar Burris rated it 3 of 5 stars · review of another edition

Shelves: health

At this point, I am primarily detailing my reactions to the book itself, as I have not yet tried the diet and fitness plan. Excuse me, the “lifestyle.” None of these diet and fitness books want to call themselves diet and fitness books. The “Primal Blueprint” is a “way of life” – just like all those other ways of life out there. It’s not “restrictive” like a diet – unless, of course, you consider eliminating an ENTIRE food group from your diet to be restrictive, or only being able to purchase an...more At this point, I am primarily detailing my reactions to the book itself, as I have not yet tried the diet and fitness plan. Excuse me, the “lifestyle.” None of these diet and fitness books want to call themselves diet and fitness books. The “Primal Blueprint” is a “way of life” – just like all those other ways of life out there. It’s not “restrictive” like a diet – unless, of course, you consider eliminating an ENTIRE food group from your diet to be restrictive, or only being able to purchase and consume organic and/or locally grown foods to be restrictive. He does give you an out, however, in maintaining this very restrictive diet: aim for 80% of the time. As long as you maintain it 80% of the time, you’ll be on the road to improvement.

The Primal Blueprint is basically Atkins plus fruits and vegetables or South Beach minus whole wheat. No grains or starches at all –no bread, no pasta, no potatoes, no rice no sweets. And limit dairy (and only drink/eat raw dairy). And no beans, because they’re “toxic” (whatever that means), which is evidenced by the fact that you have to soak them before you eat them. It all has something to do with insulin. Our body doesn't respond well to all these grains. Eat primal, and you’ll feel more full and, once your body adjusts, more energetic. No more carb crashes. And you’ll be eating foods with more nutrients. Your “entire diet should consist of plants and animals.”

It’s “primal” because this is how our hunter/gather ancestors ate. They didn’t eat grain. Agriculture came along and ruined health. Of course, it also single handedly made possible modern civilization, with its lower infant mortality rate, medical technology, air conditioning, longer than average life spans, and a chance for women eventually to be treated as something better than possessions. Jesus, after all, doesn't refer to himself as the meat of life, and nor do Christians pray, "Give us this day our daily meat." Bread has its virtues. Just don't eat it. Ever. Which you can manage to do without going hungry, if you are lucky enough to live in the middle-class in a prosperous, technologically advanced nation - which everyone who would buy this book is.

He intermittently uses evolutionary theory to bolster the evidence of the benefits of this lifestyle. (Evolution, I guess, hasn't adapted our bodies to eating grains in 10,000 years. We're still designed to eat like Gork.) So if you’re trying to decide what’s best to eat, you can always ask yourself, “What would Gork do?” But you can eat some things Gork never would have eaten – a great many fruits and vegetables that are plentifully available to us now and would not have been to Gork – provide you get them locally or organically. Still, limit the sweeter, tastier fruits: grapes, bananas, mangoes, papayas, nectarines, pineapple, oranges, plums, and tangerines. And no potatoes or corn, of course. Fortunately, you don’t have to limit nuts and berries – a prime source of food for hunters and gatherers.

The fitness recommendations make sense and rely on low-impact aerobic exercise such as walking or hiking 2-5 hours a week, high-intensity all out “sprints” for less than ten minutes once a week, and heavy lifting for 7-60 minutes one to three times a week. This is actually a doable fitness plan for me (especially if I start with 7 minutes and once a week on the heavy lifting and do smaller weights with more reps, which he endorses as just as good as larger weights with fewer reps.) He provides quite a bit of evidence for why all out high cardio on a regular basis is not a good way to go.

He also throws in a few other suggestions: get enough direct sunlight to make sure you have enough Vitamin D (his time recommendations are very moderate here and so I’m pretty sure I’m already getting this; mainly because I’m a stay-at-home mom and outside quite a bit with the kids); get seven to eight hours of sleep a day, with a regular bed time and wake time (doing pretty well there); and don’t be stupid (can’t argue with that).

The book itself is extremely repetitive, and could have easily been boiled down to fifty pages without losing any essential information. There are a number of lame attempts at jokes throughout, to lighten an otherwise heavy volume of information. He makes liberal use of quotations from a wide range of famous people – politicians, writers, athletes. There are plenty of shaded boxes and charts to please the eye and tell you what you’ve already been told in pictorial form. There is a lot of exaggeration in the book, particular with the tossing around of the word "toxin."
I may return and alter my review when I have attempted to keep 80% of these rules for one week. I don't have any doubt that if I truly stuck to the Primal Blueprint, I would lose weight and be healthier. The question is, is it too restrictive? Will the inconvenience and expense and the deprivation of my favorite foods (sweets, potatoes, pasta) make it unreasonable for me to keep? I'm curious to do a trial run.

ADDITION: I did a trial run. I kept the diet but did less than the suggested exercise, though more than usual. I lost six pounds in two weeks. And then I quit because I'm weak and lazy and because having most of my diet consist of meat and vegetables and no grains made me feel like I wanted to vomit once or twice a day. I just don't like meat that much. (less)

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Mar 07, 2012 Jon rated it 2 of 5 stars · review of another edition

I've been familiar with paleo-lifestyle for about a year now. I recently heard of Mark on an episode of the Lew Rockwell Show.

Wiki: "Mark Sisson is an American fitness author and blogger, and a former distance runner, triathlete and Ironman competitor. Sisson finished 4th in the February 1982 Ironman World Championship."

I agree with most things in the book and have shifted my eating habits in his direction. I thought the book was informative, easy to read, but way too fluffy. I didn't like the f...more

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Jan 22, 2012 Krystal Williams rated it 5 of 5 stars · review of another edition

Mark Sisson’s enthusiasm for Primal eating and his robust and entertaining writing style make this book a pleasure to read! The premise of The Primal Blueprint is to encourage you to eat and move the way that mankind has evolved to over the past two million years. He discusses why “calories in, calories out” is not always successful, and what other factors you should consider if you want to not only lose weight, but improve your health and longevity.

The Primal Blueprint dispels many long-held my...more

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Jul 30, 2011 Huma Rashid rated it 3 of 5 stars · review of another edition

Shelves: 21st-century, america, animals, culture, health, history, instructional, nonfiction

I found this book randomly and read it because for that stretch of time, I had nothing else to do. A lot of it was stuff I'd heard before, and the author referred to other authors I'd read and found compelling, including but not limited to Eric Schlosser and Jared Diamond. The rules are simple: eat mostly vegetables and fruits, then animal products, then nuts and dairy if you can digest it. Oh, and do low impact, low intensity exercise constantly - basically boiled down to, just move more, and m...more

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Feb 28, 2012 Audrey L rated it 4 of 5 stars · review of another edition

A very easy read with lots of great information on diet, sleep, play, and permission to quit exercising yourself to death. He promotes 10 easy rules:

1. Eat lots of animals, and plants.
2. Move around a lot at a slow pace (walk).
3. Lift heavy things.
4. Run really fast every once in a while (very short sprints).
5. Get lots of sleep.
6. Play.
7. Get some sunlight every day.
8. Avoid trauma (self-destructive behaviors).
9. Avoid poisonous things (sugar, processed foods, man-made fats).
10. Use your mind (...more

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Oct 24, 2011 Zelda rated it 3 of 5 stars · review of another edition

I have mixed feelings about this book. It's an interesting plan although it does feel a bit like a repackaged version of Atkins. The science-based parts made my eyes cross so as much as I wanted to be mature and read and understand them I just skimmed them. He covers a lot of the same ground throughout the book so I got the gist of what the science was. Eat processed carbs get an insulin spike, feel tired, store fat. That doesn't sound unreasonable to me. And I don't have any trouble accepting t...more

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Sep 20, 2011 Brian rated it 4 of 5 stars · review of another edition

This book isn't written particularly well, but I would give 5 stars for the advice. If you want to get more into the details that Mark glosses over, pick up one of the Gary Taubes books. "Why We Get Fat" is a lot more readable than "Good Calories, Bad Calories".

However, the advice in the book is spot-on. I have been following the advice for about 3 months now, with very few variations. I was already in pretty decent shape, but following this advice, I was able to easily lose a little more fat an...more

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Dec 07, 2011 Samuel rated it 5 of 5 stars · review of another edition

Let me make it clear up front that I'm giving 5 stars to the concept of primal eating and not to the quality of the book. I would rate the book more like 3 stars. The concepts in this book are seemingly life-changing for me. I've been eating according to these guidelines in this book for about 4-5 weeks now and have experienced convincing and even dramatic results.

But first let me give you a little background.

I've had gradually declining health for many years now. All my vitals are borderline d...more

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Apr 21, 2013 Clayton Cornell rated it 4 of 5 stars · review of another edition

This book is the best book I've read on the topic of evolutionary nutrition and physiology. I've also read The Paleo Solution (terrible) and The Paleo Diet for athletes (very good).

While you may not want to eat nothing but meat and vegetables, I'm finding it hard to argue against the simple fact that in millions of years of evolution humans never had access to an abundant supply of carbohydrates like we do today. If you still think 'fat makes you fat' look up the metabolic pathways in carbohydr...more

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Mar 17, 2012 Phil rated it 5 of 5 stars · review of another edition

Really impressed with this book and would recommend it to anyone looking to change their nutrition habits. As the author states, this is not a "diet" that you follow for several weeks then drop. Rather it is a guide for improving health overall that starts with nutrition and builds from there to other parts of your life. While I'm sure you could follow the recommendations in this book for a shorter period of time and see results, those results would evaporate pretty quickly once you revert back...more

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Jan 26, 2013 Kaylee rated it 4 of 5 stars · review of another edition

Overall, even if you decide you don't agree with his points or lifestyle choices it is still an entertaining and intelligent read. I found many of his points to coincide with my own values and understanding of the world, and he reinforces them with other professionals' research and statements. I also enjoyed how he not only focused on eating habits but also lifestyle choices, and the effects they have on our health. Many health books I've read in the past focus strictly on diet and exercise alon...more

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Oct 08, 2011 Jenny McD. rated it 5 of 5 stars · review of another edition

I really enjoyed this book. It was fast and effortless to read. I was recommended it by a friend who has been on Mark Sisson's program for a long time. The results of his physique where proof enough for me to pick it up and read it.
Mark has a very refreshing look at general health. It is a back to basic approach. If primal man did it, so should we.
The diet and food portion actually contain food. Real food and good food. It really is so logical. Avoid the shit and eat the good. Lots of protein...more

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Sep 05, 2011 Kristin rated it 4 of 5 stars · review of another edition

Shelves: 2011, non-fiction

Great book. It made a lot of sense and offered practical, easy-to-understand advice. I really liked that the author talked about weight-loss as a side benefit to living a healthier lifestyle, instead of the main focus. He also emphasized sleep and play as well as diet and exercise.

The only problem I had with it was that they author sometimes seemed to be recommending organic meats over grass-finished. The organic designation on meat just means it was fed organic grains, it doesn't mean it was n...more

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Jun 28, 2012 Heather Wiese rated it 3 of 5 stars · review of another edition

Interesting premise. Although I agree with some other reviews that it does have a lot of repetition.

Basically there are 10 guidelines to live more like Grok, the totem caveman, to fully express your genes to their potential.
1) Eat lots of animals and plants
2) Move around a lot at a slow pace
3) Lift heavy things
4) Run really fast once in a while
5) Get lots of sleep
6) Play
7) Get sunlight every day
8) Avoid trauma (also called "avoid stupid mistakes")
9) Avoid poisonous things
10) Use your mind

I hav...more

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Feb 20, 2012 Alexa rated it 3 of 5 stars · review of another edition

Shelves: health-and-nutrition

Not 100% sure what my feelings are here. While I have been experimenting with the primal lifestyle for the last few weeks, I'm not entirely sure I want to put away my oatmeal pot permanently. That being said, I do think I will try staying gluten free and keep my carbs in the "maintenance range" at least. I also have been finding that embracing a high fat diet is leaving me more full and making it difficult to overheat...always a plus.

I think where I really feel in tune with this lifestyle is jus...more

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Jun 10, 2010 Maria rated it 4 of 5 stars · review of another edition

Shelves: nonfiction

I had to give this book a certain amount of credence since I am exhibiting so many of the problems Mark Sisson claims results from eating too many carbs. Although I walk 5 miles a day except on week-ends and have since I retired a little over 2 years ago, I have not lost weight, I am developing an immuno response problem with my skin, and my cholesterol count continues to climb. The most alarming news I gleaned from this book is that the consumption of potatoes, rice, bread, etc. causes insulin...more I had to give this book a certain amount of credence since I am exhibiting so many of the problems Mark Sisson claims results from eating too many carbs. Although I walk 5 miles a day except on week-ends and have since I retired a little over 2 years ago, I have not lost weight, I am developing an immuno response problem with my skin, and my cholesterol count continues to climb. The most alarming news I gleaned from this book is that the consumption of potatoes, rice, bread, etc. causes insulin production. Until now I thought I only had to watch the sweets, a life-long love affair that I have found difficult to control. Diabetes runs in my family. "It's in the genes" and Mark Sisson would laugh and say, "Reprogram the genes". Wow! What a concept! So, I told myself, let's give this a try for a few weeks and see what happens. Easier said than done. After four days in which I have not yet managed to get through an entire day without bread, potatoes, sugar, or pasta (not all on the same day, but at least one slip each day), I was getting distressed at the difficulty. Then I remembered Mark says 80% success is good. You don't have to be 100%. I breathed a little easier and tried to at least eat primally during the day - until dinner. By day four I had managed at least this. Lo and behold, I found I had also lost two pounds! Which means I need to try harder. What I really, really like about this approach is that I don't have to think about food all the time, something I really hate about diets. All I have to ask myself is, "Would I eat this raw?" and if the answer is no, I try to skip it. This does not mean meat. Just the vegetables and fruits. I also don't tell myself I can't have a cookie or a brownie. Skipping those will come later -- probably much later, but eventually I hope to get there, too. Meanwhile, we'll see how it goes after a few weeks. I had a stomach ache for the first two days, much to my surprise, but it went away on day three and I have to admit my energy levels are picking up a bit and I am sleeping well. Not too bad for day four. Oh, and Mark makes an important point when he says the way you eat and the way you exercise should be pleasing to you or you'll never stick to it. A very good point. Stress comes in many forms, doesn't it? The only point he makes that I would argue with is the amount of water one should consume. Of course, I don't like dairy products, particularly milk, I don't like coffee, I don't drink much fruit juice, preferring to get my juice by eating fruit, I can't drink soda because I suffer from GERD (along with 80% of Americans), so I almost always choose to drink water with an occasional Arnie Palmer for variety. I think of water consumption as a way to wash the inside just like standing in a shower washes the outside. Water is good, but I agree with Mark, drink when you're thirsty and don't force it down, but then, I have no problem drinking four or more glasses of tap water daily and would be hard put to drink less. On the other hand, 8 glasses does seem a bit much. (less)

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Jan 09, 2013 Kris rated it 5 of 5 stars · review of another edition

Quick note: 5 stars for me, but probably more like 4 stars or less for most others. That is, this was very much up my alley and in an area of interest for me, but likely wouldn't align with others as well. Also, it's somewhat similar to the Paleo diet/movement for those familiar with that.

So I've been interested in general health, fitness, healthy living/lifestyle, etc, more and more recently. I was doing some googling about some dietary curiosity a few weeks ago, and stumbled upon marksdailyapp...more Quick note: 5 stars for me, but probably more like 4 stars or less for most others. That is, this was very much up my alley and in an area of interest for me, but likely wouldn't align with others as well. Also, it's somewhat similar to the Paleo diet/movement for those familiar with that.

So I've been interested in general health, fitness, healthy living/lifestyle, etc, more and more recently. I was doing some googling about some dietary curiosity a few weeks ago, and stumbled upon marksdailyapple.com. I read a post there about my question, and then a series of other posts, mostly hopping from one to another (or sometimes to a few), akin to a good Wikipedia crawl. The author of the site wrote this book, which is sort of the foundation for his philosophy and approach as embodied on the site. The site alludes to it and references it, but it was clear that much more detail would be in the book, so I decided to give it a read.

Thankfully this is not your average (I imagine - I haven't read one) diet book. It's not so much about dieting or even weight loss as it is about improving general health by seeking a much more optimal lifestyle. As someone who's not looking to lose weight, but rather to live more healthily and happily, this is great for me. That being said, there is some brief discussion of weight loss using these approaches, essentially combining them with some caloric restriction, that would be suitable for those seeking to lose weight.

The central premise is that we have evolved and developed in order to live/eat a certain way, and that keeping that in mind is roughly the best way to live healthily. One thing about that is that we haven't evolved significantly over the past 10k years, and yet our lifestyles and eating habits have shifted dramatically, foremost as a consequence of the development of agriculture, but then of course also due to the development of society, the industrial revolution, etc. This is something I've personally taken to heart somewhat recently, for example when converting to a standing desk. Our ancestors didn't sit down all day long, and it's not good for us either.

This tenet is then extended to general lifestyle/dietary habits, such as exercise, recreation time, sleep, and eating foods more in line with what our ancestors would have eaten, with plenty of detail, examples, and suggestions for how to adapt ourselves. One really great thing about all this is that it's presented as more of a helpful suggestion, and less of a demand/requirement. The author repeatedly notes that even if you don't take on some of these habits fully or at all, just being aware is a big step and can lead to positive changes. He also encourages being happy with doing 80% well, as that again will go a long way.

I'm a bit reluctant to just hop on the bandwagon, even though I do quite like the reasoning behind it. I'd like to think I'm able to approach this with a healthy bit of skepticism. For example, there are lots of good arguments for why we don't need (in an evolutionary sense) some of these more modern foods such as grains, but that's not to say that they don't happen to be good for us. So then for that it comes down to studies, and anecdotal evidence. One thing he also encourages, which I've been trying, is doing small experiments yourself to see how a change will affect you. I've tried a few small things so far, and been quite happy with the results. I made one much bigger change in terms of my weekend eating, with fantastic results so far (though few data points as of yet), with the before/after very much in line with what the book suggests.

tldr: live like our ancestors - be active with more simple (and perhaps even less) exercise, shun modern/processed foods as possible (BAD sources of carbs in particular), and live more happily/healthily. Interesting perspective, and hard to argue with the reasoning behind it. I doubt it would hurt you to give this a read and try some suggestions - worst case you give up on them if you're not happy with the results. (less)

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Nov 28, 2010 travelmel rated it 3 of 5 stars · review of another edition

Shelves: diet-self-help

This guy is really gung ho. He used to be a marathon runner and mr ridiculously over firness-ified and now he's sorta reformed and goes by the "less is more" model of fitness. There aren't any recipes in this book and I think he would like to sell you some stuff on his website marksdailyapple.com - I am curious if the fitness routines he advocates are effective. He makes it sound like if your routine is too complicated you are really an idiot and that his routine is so easy you shouldn't think a...more

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May 25, 2012 Melissa rated it 5 of 5 stars · review of another edition Recommends it for: Anyone looking to improve overall health and wellness

Recommended to Melissa by: Ken Andes, L.Ac.

Shelves: 2012, health-wellness

I did not rate this book the same way I would other books. To me this is more of a text book, something I was reading to learn from not necissarily for pleasure. I couldn't really compare it with the other books I typically read, it wasn't written to be that kind of book. I gave it 5 stars because I thought the content within it was fabulous and well supported and was easy to get through. I appreciated Mark's relation to the average person, his personal experiences and sense of humor.

This book...more

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Feb 28, 2011 Taka rated it 3 of 5 stars · review of another edition

Shelves: japan_jul07-aug11, health

Good contents, but--

Abysmally written. His explanations of biochemistry (insulin, ketone, and other hormones crucial for his lifestyle) are spectacularly nebulous and just hard to understand.

Another shortcoming is the structure. The chapter summaries are good, but the forbidding blocks of text in all chapters make for a hard, annoying read (not to mention all the lame jokes and an abundance of exclamation marks to boot). He would've benefited from taking a class in writing and presentation, ser...more

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Aug 02, 2011 Glennie added it · review of another edition

Shelves: 2011-reads, health

My chiropractor recommended this book to me. He went from a brown rice macrobiotic type diet to this "caveman" diet! I was really surprised at him. He says that he feels a lot better on it. It also has some interesting theories on exercise. According to the author you do not need to spend hours on cardio, you can get by on a lot less. The author wants you to eat like a caveman,, eat only things plants and animals with the least amount of processing possible. No grains. In a lot of ways, it is si...more

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Mar 07, 2012 Melanie Baker rated it 4 of 5 stars · review of another edition

Take every altered eating recommendation with a grain of salt, but Sisson lays out in a lot of detail why Primal recommends nuking grains, sugar, and processed anything from your diet. (And if you've read anything like Wheat Belly, you'll know in a lot more detail what's concerning about grains today.) As for sugar/processed, hardly any argument needs be made there as to why that stuff will kill you.

The book goes well beyond diet, though, into lifestyle territory, which sounds gimmicky, but isn'...more

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Jul 13, 2012 Christian Cook rated it 5 of 5 stars · review of another edition

Health/Lifestyle

This book is an excellent resource for anyone wanting to learn more about and transition into a more Paelo oriented lifestyle, or essentially anyone who wants to abstain from processed and refined foods in their diet.

Pros: Guilt free diet plan that dives into well researched science without bogging the reader down with counting calories or maintaining fitness time tables. He presents some general guidelines with the philosophy, if it feels good for your body, then do it.

The fit...more

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Dec 29, 2012 Shannon rated it 5 of 5 stars · review of another edition

Okay, kind of kitschy with all the enthusiasm but also incredibly useful. This is the eating template that the huz and I follow, and it's made us both happier and healthier as opposed to our previous 90% vegetarian ways. Our skin is better, we get sick less, we're both 20+ lbs lighter, and we no longer have GI issues that come from eating beans and whole grains. Thumbs up.

We read most of the book online obviously, but I bought the book to share with people who NEED a book. The sections on ketosi...more

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Sep 10, 2010 Deodand rated it 3 of 5 stars · review of another edition

Shelves: non-fiction, usa

When it comes to fitness/health reading, it takes a lot to remove the chip from my shoulder. Anyone who lives long enough will tire of being advised in this way, especially by authors who claim to have finally found the solution to whatever is ailing North Americans these days.

I gave Sisson's book the side-eye initally. That quip on the cover about "reprogramming" your "genes" irks me. The genome is not like computer code, no matter how you look at it. When nutrition books use this language I wo...more

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Jun 06, 2011 Anne rated it 4 of 5 stars · review of another edition

Shelves: health-diet

Like all of these diet books, what should fit in a 5-10 page white paper has been stretched out to fill a book.

That said, this approach to eating has changed my life. I picked up the book because I was diagnosed with advanced arthritis in several joints and wanted to treat myself with diet rather than with drugs. My pain diminished markedly within 7-10 days, and has pretty much stayed away (except when I cheat).

Additionally, I've lost 10 lbs and digestive problems I've had my entire life have...more

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Jun 26, 2012 Sophie Hewson rated it 3 of 5 stars · review of another edition

Shelves: non-fiction, health

Let me start by saying that whilst I think this whole primal/paleo movement has some very strong points I am not yet a full convert. I think that following his diet plan is a great one for health and general fitness and certainly a far cry better than most american diets, so for that I think it is very helpful and a good read. That said, for someone who is already healthy and following some/most of his diet ideas (ie low carb, high protein etc.) leave some to be desired. For one he started this...more

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Oct 07, 2012 Jeff Young rated it 5 of 5 stars · review of another edition

A great read that shines a disinfectant, light on the reasons for a lot of our health problems due to our. S. A. D. (STANDARD AMERICAN DIET) a d chronic cardio exercise regime.

I've read about and tried many diets and the Paleo Diet espoused by Steve Sisson and others is the best for me. Yes, you have to give up some foods (grains) but you get back tasty and he their foods.

Since reading this book I've done extensive research but reading the science and opinions by some of the most forward think...more

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Aug 17, 2011 Melissa rated it 2 of 5 stars · review of another edition

Shelves: health_nutrition, kindle-books, read-2011

I didn't finish this book, only about 50% complete. I was having a hard time with some of the ideas he was presenting as "facts." He's not a medical doctor, so his assertions that studies done by doctors as coming to the "wrong" conclusions just didn't sit well with me. The basic concept that he presents has been presented before: knock out the refined carbs and sugars. That part I get. But, leaving out an entire category of food (all grains & legumes) is hard to buy into. In addition, the i...more

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Jul 17, 2011 Angela Boord rated it 5 of 5 stars · review of another edition

Shelves: diet, paleo

This is the best book I've read about what is also known as the "paleo" diet (no grains, reduced dairy, no sugar but honey, lots of vegetables, fruits, good fats like coconut oil, high-quality meat and eggs, and nuts). He explains the science in a logical way and outlines the diet in a down-to-earth, doable fashion. (His website at Mark's Daily Apple is also a treasure trove.) After putting many of these principles into practice, I've dropped almost 35 pounds since late January. My blood sugar i...more

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