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Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life, by Chris Kresser
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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.
- Sales Rank: #28359 in Books
- Published on: 2013-12-31
- Released on: 2013-12-31
- Original language: English
- Number of items: 1
- Dimensions: 9.50" h x 1.38" w x 6.50" l, 1.40 pounds
- Binding: Hardcover
- 416 pages
Review
"Chris Kresser is the most knowledgeable clinician in the paleo/ancestral health scene. He has helped thousands of people, often with the most complex cases. Your Personal Paleo Code condenses Chris's vast knowledge and clinical experience to help you look, feel, and perform your best."--Robb Wolf, New York Times bestselling author of The Paleo Solution
"Chris Kresser is a leading voice within the Paleo nutrition community for his objective, balanced, and evidence-based approach. In Your Personal Paleo Code, Chris has done the heavy-lifting for you by pulling together all of his best advice in one place. Whether this is the first you're hearing of it, or you already follow a Paleo type of diet, this book will support your deeper understanding the approach and outline a clear-cut plan for your transition."--Diane Sanfilippo, New York Times bestselling author of Practical Paleo
"If every physician memorized this book and used it as a major adjunct to their practice, the world would be a healthier, happier, and more productive place. I can't wait to implement everything I've learned from Chris. The book is yet another testament to how much he still has to teach me and other physicians."--Kirk Parsley, M.D., Former: SEAL, Physician for West Coast SEALs, Division Officer for SEAL Tactical Athlete Center
"We humans might all run on the same basic physiological equipment and follow the same laws of biochemistry, but our varied experiences and journeys and choices throughout life change our relationship to those foundations. With Your Personal Paleo Code, Kresser heeds the evolutionary ties that bind us together while showing us how to design a healthy, personalized lifestyle that acknowledges our differences."--Mark Sisson, author of The Primal Blueprint
"There is no 'one size fits all' approach to health, but how do you know what works best for you? Thanks to Chris Kresser's Your Personal Paleo Code, now your ideal health plan is easy to create and implement. Kresser's detailed step-by-step action plan will teach you how to eat better, sleep better, move more, and stress less--and help you tweak your approach until it's just right."--Dallas and Melissa Hartwig, New York Times bestselling authors of It Starts with Food
About the Author
Chris Kresser is an integrative medicine practitioner with a private practice in Berkeley, California, and patients around the world. He is a regular health columnist for The Huffington Post, and the creator of the popular blog ChrisKresser.com and the "Revolution Health Radio with Chris Kresser" podcast, which challenges mainstream myths on nutrition, health, and disease.
Most helpful customer reviews
281 of 293 people found the following review helpful.
Great Food
By TuErasTu
I find all Chris Kresser's writings and talks very interesting (I just started to pay attention to him this last year), but I wasn't planning to buy his new book. Luckily, I was selected to receive an advance copy, and I am very glad that I got it.
First off, I am a sucker for someone with a personal inspirational story, and when I started reading the book, I learned that Chris Kresser has one. I am always impressed with someone who spends years trying to heal themselves, and winds up pursuing a career to pass on what was personally discovered to help others. Chris Kresser spent ten years beginning in his twenties trying to recover from a devastating illness that he contracted swimming in polluted sea waters. After consulting many mainstream medical specialists, as well as pursuing alternative health avenues, and finally, finally discovering a nutritional path that helped him, he then pursued studies in integrative medicine, and now has his own clinical practice.
Second, I love good writing. Chris Kresser is an excellent writer, and just seems so down-to-earth. What he says makes sense...good, common, sense. Like when he says that two patients with ulcerative colitis need two different diets - one with absolutely zero dairy and the other with fermented dairy - because one can't tolerate dairy, and the other is actually aided by eating yogurt or kefir. It is so logical that one should listen to one's own body to figure out what works best.
Third, I like people who challenge accepted ideas. When my first child was born, I was given the book How to Raise a Healthy Child in Spite of Your Doctor, and it had some ideas (like antibiotics are not a good treatment for every ear infection) that made sense, but were not accepted medical practice. I remember being yelled at by my daughter's pediatrician when I refused antibiotics one time...and now the latest medical findings corroborate my book's recommendations. Chris Kresser does the same thing with nutrition, but he also backs up his information with the latest medical findings (or lack thereof). There is plenty of conventional wisdom that is simply not accurate, or, as Chris Kresser puts it "Warning: Conventional Wisdom May Be Hazardous to Your Health." I think this book does a very good job of presenting controversial material with the scientific data needed to support his arguments. So hopefully, someone reading this book who is ready to debunk the "paleo diet" might find the information in this book compelling.
Okay, there is a lot of great information in this book, but what I was interested in testing were the recipes. I went straight to the Seven-Day Meal Plan and was sooooo happy to find seven different breakfast recipes. I am always on the lookout for variety in breakfast (especially when you eliminate stuff like pancakes and French toast) and this book has a nice variety: Baked Eggs en Cocotte Florentine-Style; Poached Eggs with Swiss Chard; Green Smoothie; Green Plantain Fritters with Sausage; Smoked Salmon with Scrambled Eggs and Asparagus; Taro and Bacon Hash; Cauliflower-Stuffed Acorn Squash. They sound interesting and they are - quite delicious. The only reason I gave the book four-stars instead of five-stars is because I think the prep time on some of the recipes is just a bit too optimistic. Granted, I am not a quick cook, but Poached Eggs with Swiss Chard - really yummy - required five cups of chopped Swiss chard, with the stalks peeled, and a medium shallot peeled and finely chopped. The prep time was ten minutes! Heck, it takes me five minutes just to get all the ingredients out and set on the table. But I do want to emphasize that if you are a foodie, you will enjoy these recipes. I was also happy to learn that once I had mastered the incredible variety of recipes on this seven-day plan, I could go to Chris Kresser's website and access an additional three weeks of meal plans and recipes. There are even shopping lists for each week, which can simply be printed when needed - and I have a feeling I will find those incredibly handy.
This is a great reference book not just for food. I am enjoying all the lifestyle chapters - "Move Like Your Ancestors," "Sleep More Deeply," "Cultivate Pleasure and Connection," "Go Outside," "Get Serious About Play." I think a lot of people will enjoy reading this book.
217 of 228 people found the following review helpful.
Chris Kresser has finally written a book, and it could very well be the last nutrition book you ever buy.
By Laura
This review was originally featured on AncestralizeMe.com.
Chris Kresser has finally written a book, and it could very well be the last nutrition book you ever buy.
Alright, that might be a stretch, since our knowledge about nutrition is always evolving and who knows what we'll understand even a year from now. But as far as evidence- and experience-based recommendations go, Your Personal Paleo Code will definitely be tough to beat when it comes to future books on nutrition.
Your Personal Paleo Code is unlike any other diet book out there, for these reasons:
1. It's not a one-size-fits-all diet.
Unlike many other diet books out there, Your Personal Paleo Code doesn't recommend one diet for everyone. Sure, the 30-Day Reset component reduces most readers' diets down to the bare basics, but once Step 2 is reached, customization is the name of the game. Chris's book may be the only "Paleo" book that permits readers to reintroduce gray-area foods like full fat dairy and properly prepared grains.
Yep, I just said grains and dairy. After all, while a 100% grain-free dairy-free diet may be useful for certain people, it's unnecessarily restrictive for many others. Readers who have good digestion, moderate to high activity levels, and limited health considerations may find that including properly prepared grains not only has no negative impact, but may even support their health and increase their dietary variety. If you love gourmet cheese, the occasional ice cream treat, soaked oatmeal, and even homemade sourdough bread, Chris teaches you how to determine if these foods deserve a place in your diet. After all, Chris emphasizes the 80/20 rule of nutrition, and if you can enjoy these formerly forbidden foods with no health repercussions, there's no reason to indefinitely avoid these traditional foods, especially since some of them do have health-promoting effects.
2. It helps you set your priorities.
One of the hardest parts about changing your diet, especially if you're fairly health conscious already, is it's hard to prioritize the changes you make. Perhaps you're already pretty compliant with Paleo, but you're still struggling with health concerns. So now what? Do you add more carbs, or restrict them further? Eliminate eggs? Add dairy? Cut back on red meat? Reduce your cruciferous vegetable consumption? It's enough to make your head spin, and can be overwhelming for someone who's not a nutrition expert.
That's why Your Personal Paleo Code is a great addition to anyone's health book collection, especially those who have already gotten on board with an ancestral diet but are still struggling with nagging health problems that aren't going away. Perhaps the one-size-fits-all Paleo diet isn't what you need to be optimally healthy, but you're not sure what to do to make your diet more personalized. You can use the quizzes included in many of the chapters to help determine if a certain area should be a priority for you. There's an entire chapter dedicated to fine-tuning your diet, including determining appropriate caloric intake, macronutrient ratios, and helpful supplementation. The book provides guidelines for athletes, pregnant women, those who are significantly overweight, those with specific health conditions, and more. Whoever you are, you can use Your Personal Paleo Code to determine what and how to eat to support your best health in your current stage of life.
3. Chris understands there's more to health than food.
There's a reason why Your Personal Paleo Code doesn't have the word "diet" in the title: this book is so much more than a book about nutrition. There are six chapters that solely focus on factors unrelated to diet that have a strong influence on your health, such as sleep, stress, socialization, play, and more. Chris acknowledges the importance of these factors and strongly recommends attending to them, perhaps even at the expense of following a "perfect" diet.
These chapters contain quizzes that will demonstrate if these behavior-related issues should be priorities for you. Perhaps your diet is perfectly healthy, but you sacrifice social interaction because you're concerned about being exposed to unhealthy food. While noble, this is certainly not a healthy (or enjoyable) way to live, and Chris's book gives recommendations on how to nurture your social relationships without completely derailing your diet. Perhaps you're an internet junkie, so in between eating grass-fed beef and doing Crossfit workouts, you're parked in front of a screen most of the day: for you, Chris has included an entire chapter on increasing your outdoors time. I'm willing to bet there isn't a single person who couldn't benefit from reading Chris's book, no matter how healthy you think you are, or how complete you believe your health knowledge to be. I've certainly learned a great deal from it myself!
4. The book doesn't end on the last page!
This is probably my favorite feature of Your Personal Paleo Code - the bonus chapters and additional resources featured online, completely free to book buyers. It's like a buy-one-get-one-free deal! The bonus chapters include recommendations for high blood pressure, high cholesterol, thyroid disease, adrenal fatigue, and more. The additional resources include cheat sheets that help you implement the changes recommended in the book, as well as hundreds of links to products, services, and resources that can help you get the food you need for your new diet, the gear that can help you get fit or sleep better, and the programs that can help you manage your stress or sleep better. It's like an encyclopedia for healthy living! Chris doesn't tell you how to live your life and then leave you hanging; rather, he makes evidence-based recommendations for purposeful changes to make, and then helps you make these recommendations a reality in your life. With Your Personal Paleo Code, there's nothing standing between you and your healthiest life.
I could continue writing reason after reason why Your Personal Paleo Code is such a great book, but I think you get the picture. If you're looking to start 2014 on the right foot, make sure you know which steps you should be taking. Let Chris's new book guide you to optimal health!
145 of 156 people found the following review helpful.
Kresser Pushes For A Personal Paleo Template Over One Prevailing Paleo Diet
By Jimmy Moore from Livin' La Vida Low-Carb
In June 2011, one of the most profound shifts in thinking regarding the Paleo diet took place. That was when Paleo practitioner, blogger and podcaster Chris Kresser wrote a blog post entitled "Beyond Paleo: moving from a 'paleo diet' to a 'paleo template'" that set the groundwork for what would become YOUR PERSONAL PALEO CODE. Kresser is highly respected for taking a more neutral, pragmatic approach to things when it comes to nutrition. But don't mistake that for having a wishy-washy attitude about what he knows is going to be most effective for people. There are some basics that he very clearly outlines in his book with varying levels of diet manipulation depending on the circumstance of the individual. It's this "personal" element that has been missing in so many of the Paleo books in recent years (although Diane Sanfilippo's New York Times bestselling book Practical Paleo has probably come the closest).
In Step 1 of YOUR PERSONAL PALEO CODE, Kresser shares his direct experience working with thousands of patients to help you identify hidden issues in your health that you may not even know about, outline and explain the importance of getting properly nourished through the foods you consume, why gluten, seed oils and sugar are the REAL (toxic!) enemies in your diet, why switching over to healthy saturated fats is going to help you not harm you, the kind of carbohydrates you should be consuming in your diet, why the kind of protein you eat is critical, the value in sticking to real, whole, organic foods that come from the wild, economical options for doing Paleo well on the cheap, a primer on gut health, and so much more. You see the influence of people like Dr. Mat Lalonde, Dr. Weston A. Price, Dallas and Melissa Hartwig and so many more in this section. Resetting your diet is about giving your body a chance to get back on track again so you can assess how to progress forward.
In Step 2, Kresser explains how to move on rebuilding your life with basic habits that our ancestors did naturally but we've lost in our modern-day society. Things like exercise (caveman would have looked at a treadmill and laughed!), sleep, stress management, connecting with others, getting fresh air and sunshine, and even playing are all habits we have to love and embrace if we're ever going to get our collective health back in order again. Finally in Step 3, it's time to revive your health by doing a close self-assessment of where you stand and make tweaks from there. Far too many people want to be told what to do to bring about change, but the reality is they have to figure it out for themselves. Kresser arms you with the tools for doing just that and making the appropriate personalization of the Paleo plan for YOU! If you're eager to get started, he's even got a week's worth of meals and recipes to get you started.
All in all, the book YOUR PERSONAL PALEO CODE by Chris Kresser is well worth your while if you want an unbiased, comprehensive, and objective way to figure out the Paleo plan that's right for you. Fans of The Paleo Solution by Robb Wolf, Perfect Health Diet by Paul and Shou-Ching Jaminet, The Paleo Diet by Dr. Loren Cordain, and The Primal Blueprint by Mark Sisson are going to LOVE this book. If you've never heard of Chris Kresser before now, you're in for a real treat that could very well save your life.
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