Praise for prudent fat burning.

The fascinating story of how our very humanity–our healthy bodies and exceptional brains–evolved from eating animal foods is told in this book. The benefits of saturated fat and the lack of harm have grown in recent years. Gedgaudas shows a mastery of that science in this well-researched and wide-ranging book. Drawing upon her many years of personal, clinical experience with patients, she explains how to bridge the gap between science and usable information for daily nutrition. This is a huge contribution to the field. The Big Fat Surprise was written by Nina Teicholz.

Are you ready to live long, lustily, wisely and well? Then it’s time to learn the fats of life from Nora Gedgaudas. The author is Kaayla T. Daniel PhD.

A note to readers to seek ultimate advice from their doctors is one of the things Gedgaudas lays out in his book. Booklist

Nora Gedgaudas makes a unique case for the central role of fat and outlines a way of eating to improve health. The growing epidemic of autoimmune disease is addressed by the use of Ketogenic eating plans. Terry Wahls is the author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions.

This. Adopting a fat-based diet. Is the most important health intervention we can make as doctors. The author is a professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town.

From an evolutionary perspective, Nora Gedgaudas presents compelling information on the health benefits of fat. She debunks the myth that high-fat, low-carbohydrate diet are bad for you. She provides resources for people interested in changing to a fat-based diet. The author is a professor at Boston College.

Gedgaudas talks about the link between what we eat and what we become. Millions of years of human evolution made us omnivores with well-muscled bodies and extraordinary minds that could not have developed without a diet rich in fat. If you read this book, you will understand why animal fat is important to your health and why it is important to get it from animals on healthy land. I can’t recommend this book enough. Allan Savory is the author of The Savory Institute.

The state of humankind, the direction we have all taken, the dark influence of global corporations, and how we can regain our power are all addressed in the book. What we all share is a common biological design and a need for a food economy that restores local, natural systems. What was once ours can be taken back in this way. The author is Helena Norberg-Hodge.

There is a fat burner. There is a lot of new information showing the power of a ketogenic diet in addressing many health issues. She writes with passion, enthusiasm, and a warm sense of humor as she takes you on a life-changing easy-to-implement journey to take control of your health by putting fat front and center. This is a book that should be read everywhere. The Director of Nourishing Australia is a member of the Price-Pottenger Nutrition Foundation.

Gedgaudas is about a decade ahead of 99% of U.S. physicians in terms of nutrition knowledge. Increasing your fat intake will promote weight loss. Sugar is hidden from us by the sugar industry. The diet is low in fat. A fat burner. People who are obese are protected from heart disease. It’s important to make the overweight and chronically ill American healthy again. A fat burner. It’s destined to be a real game change. David Edelberg is the author of The Triple Whammy Cure.

A fat burner.

INTRODUCTION

In my first book, I talked about how the primal lifestyle can lead to optimal health and longevity. In the seven years since its first publication, that book has reached more people than I could have ever imagined, many of whom have applied its principles and who have written me to say that their health and well-being improved significantly after changing what they eat. I put together a more structured eating plan, along with additional information, recipes, and resources, for people who asked. That is what Primal Fat Burner does. The book you are about to read is not a weight loss book.

We used to think that fat was the bad guy. You can be thin if you eat fat. With the most current scientific understanding of nutrition, you can harness the best practices of our ancestors. You can use the knowledge you have to create total health and well-being.

I am not here to tell you that fat isn’t as bad as you think, just as long as you keep them to a minimum, or that fat is okay just as long as you stick to unsaturated fats. I am here to provide you with a mountain of compelling evidence that the fats from animals that eat a natural diet are essential to your health and have served more than any other diet to make us humans.

In Primal Fat Burner, based on the latest science and research, I explain why eating foods rich in dietary fat (while avoiding the consumption of sugars and starch and moderating protein intake) is the best and most natural nutritional approach for your complete health and well-being. This book emphasizes (in part) a low-carbohydrate approach to eating. There is far more to the plan, but you will find that the fewer utilizable carbs you consume and the less insulin your body needs to produce, the better your long-term health will likely be.

The main factor in your health and longevity is the primal fat-burning diet, a modification of what is commonly known as a ketogenic diet. The oldest form of nutrition in human history is this approach to food. The use of a fat-based diet has powered humans and our pre-human ancestors through almost all of our three million years of evolution, and it is a critical tool that has the power to reduce weight, strengthen resilience, and reverse many of the chronic diseases of today.

I consult and lecture with health seekers around the globe as a clinical nutritionist and ancestral nutrition expert. I have seen clients and audience members meet the word ketogenic with equal amounts of fascination, trepidation, and misunderstanding. Is it Starvation? A medical procedure? For hard-core health nuts? I can assure you that a balanced approach to eating is not one of those things. It is not controversial. The fat-burning ketogenic diet is our norm, and it is fundamental to our human design as breathing. It means using the energy from fats found in real foods as your primary source of fuel. When this is explained, it becomes commonsense.

Over the fifteen or so years that I have followed a primal fat-burning protocol myself, I’ve worked with and counseled a remarkably diverse client population. At one end of the spectrum are those battling significant weight issues or serious ailments, from type 2 diabetes to early onset dementia. Often, the pain of the solutions they’ve been offered by medicine and mainstream nutrition exceeds the pain of the problem, so they come to primal fat burning in order to take things into their own hands. In the middle of the spectrum are women and men approaching middle age, or sometimes advanced age, who look healthy but who have discovered that they have under lying, unhealthy, and elevated blood sugar levels and other troubling blood test markers. They have been following seemingly balanced, carb-friendly ways of eating that have been invisibly ravaging their physiology—even though they still fit into their jeans.

There is a different crowd of people who are consciously eating a paleo diet, but who have not gotten the results they are seeking.

If you picked up this book because you wanted to become a fat burner, chances are you are in the middle of it. You may have struggled with diet plans that didn’t work, or you may have despaired at ever achieving a lean body. Like me, you may have experienced depression, anxiety, or low energy. Maybe you are watching others in your family suffer from health issues you know to be genetic, and you want to do anything you can to avoid those diseases yourself. Women and men of all ages want to feel better, live longer, and look and feel younger, with a clearer mind and a leaner and more resilient body that they are proud of. They want to enjoy every day of their lives, whether young, middle-aged, or older, and they resist what is sold to us as the inevitable modern-day aging scenario of prescription drugs in their bathroom cabinet. They don’t want to be associated with one of the diseases of civilization. They would rather be primordial if this is civilized.

FOR THE LOVE OF FAT

Fat has recently become the darling of the health world. In numerous peer-reviewed studies scientists are exonerating fat for health crimes it didn’t commit. For fifty years, fat was vilified by an aggressive anti-fat campaign, which shunted it out of its rightful place on our plate to make way for excesses of carbohydrates.

The acceptance of fat has been timid and begrudging. Most experts are in favor of fat-rich, plant-based foods. They are friendly with fish. They suggest a small amount of this and a small amount of this and a small amount of this and a small amount of this and a small amount of this and a small amount of this and a small amount of this and a small amount of this and a small amount of this and a small

Please pass the food for me. I wrote Primal Fat Burner with the intention of blazing a bolder path. The book is based on a scientific understanding that all fats, especially fats from healthy animal sources and unrefined tropical oils, are important to our health and functioning. These fats are vital to our health. Sustaining energy is provided by animal-sourced fats. Without them, we wouldn’t have become who we are.

I will take you on a journey of discovery. The modern shift to running on sugars has been one of the most egregious mistakes in human history. I will explain why the natural fats found in wholesome real foods, in particular the fats from animals that eat a diet of grasses and other natural forage, are a match for your genetic makeup and help you achieve a stable weight and robust health. I will explain why naturally fat-rich foods, used correctly, are the foundation of an optimal way of eating that is relevant to everyone.

I will take you further. I will show you how to become a fat burner of your own.

In Parts One, Two, and Three, I share everything you need to know about how a fat-burning metabolic state functions and why it is your natural state. You’ll discover that the cells of your body, in particular the cells of your heart and brain, thrive on fat. And you’ll learn that not all calories are created equal. I explain how using ketones, the energy units of fat, instead of glucose, the energy from carbohydrates in the form of starches and sugars, gives you a life-changing (and potentially lifesaving) metabolic advantage. This advantage not only affects your entire quality of life but can be measured quantitatively on your blood work panels.

The real goal of Primal Fat Burner is to show you how to ignite your fat-burning metabolism—think of metabolism as the mechanism of converting food to fuel—by using a well-balanced and high-quality ketogenic diet. When you switch on your fat-burning metabolism and allow it to stay on continuously by maintaining this way of eating every day, the results can be tremendous. You create the conditions to achieve a healthy and stable weight, even if you are very overweight. That’s because, once your body adapts to relying primarily on ketones and free fatty acids for energy, it starts using your fat reserves for fuel, instead of storing them on your belly, love handles, hips, and thighs. Your brain runs sharper and better, too—an effect that can stay with you for life. Imbalances in blood sugar and insulin as well as inflammation can be resolved, with the effect of stabilizing, reducing, or even eliminating chronic pain and disease.

SWITCH ON A WELL-ADAPTED, FAT-BURNING STATE.

It is easier to lose weight without excessive hunger or cravings.

Reduced blood sugar issues, lower hemoglobin A1C and other markers are associated with metabolic diseases.

Excess free radical activity causes harmful tissue damage and is a driver of disease and aging.

Improved cellular regeneration and repair mechanisms and healthier, younger-looking skin are some of the anti-aging effects.

The sleep has been improved.

The immune function has improved.

Blood pressure was reduced.

Stabilized neurological functioning in the brain makes you less susceptible to migraines, panic attacks, mood swings, and seizures, and reduces your risk of neurodegenerative diseases.

Making a basic but consistent modification to your diet, eating moderate nutrition from clean, sustainable sources, and eating as much fat as you need to satisfy your hunger are some of the benefits. By the end of Part One, you will be able to decide if you want to be a fat burner or sugar burner by eating certain real, whole foods and avoiding others. You are the agent of your own well-being and longevity.

The road map you need to make the switch yourself is in Part Four. I have outlined a 21-day plan that will give you step-by-step guidance. Sixty simple recipes for breakfast, lunch, dinner, and snacks; guidance on how to prepare, cook with, and store all kinds of healthy fats; and balanced weekly meal plans are included. It shows how to prepare yourself physically and how to avoid common pitfalls during the transition period.

It can take between three and six weeks for most people to change to an effective and well-adapted fat-burning metabolism. This fat-burning metabolic state becomes a new norm once initiated. I will walk you through what to do if you start to feel fatigued during this transition time.

When you are able to use the energy of fat for fuel, you are in a state of effective ketogenic adaptation. We will be following a unique approach that combines a state of EKA with high-level nutrition derived from quality food sources and support against stress and toxicity. This is burning fat.

The effects of fat burning.

It is revitalizing. You benefit from enduring energy that takes you from one meal to the next without snacking or craving.

Protective. Your mitochondria—the cellular powerhouses that supply energy and guard against aging, among other important functions—are protected. The health of your heart and brain is safeguarded, and those organs’ efficiency and function are greatly enhanced. 1

Regulating. Your blood sugar and insulin levels are given the conditions to normalize and function more efficiently, as nature intended. 2 Excess weight that has been resistant to diets can be regulated, as trapped fat stores get mobilized for energy. 3

Stabilizing. Brain function and moods normalize and stabilize when the brain is fed with fat. 4 Emotional struggles around food, such as cravings and even certain eating disorders, can subside or be eliminated.

Anti-aging. Human longevity markers improve (including thyroid efficiency), and overall disease risks related to inflammatory markers, cholesterol (which tends to elevate with inflammation), and more are naturally lowered. 5

Completely safe. A fat-based ketogenic diet is safe for most people, with some exceptions, which I will explain in more detail. It can be modified for specific needs, such as pregnant or nursing, type 1 diabetes, increased growth rates of children and teens, and the demands of high-intensity athletics, with the help of a physician.

The menu is varied and satisfying. You will eat grass-fed, fat-rich meat and wild-caught seafood, greens and other vegetables, nuts and a few seeds. The plan described in this book is also included.

Is it possible that it is possible that it is possible that it is possible that it is possible that it is possible that it is possible that it is possible that it is possible that it is possible that it is possible that it is possible that it is possible that it is possible that it It is straightforward and easy to execute.

It was enjoyable and efficient. It’s easy to make delicious food for yourself and your family.

It was familiar. You may already know that it is a return to wholesome, traditional foods.

Affordable. You’ll consume fewer packaged, pre-made foods and snacks. You’ll wisely use quality ingredients, including cheaper cuts of high-quality meat (and bones), and indulge in fewer pricey splurge foods and nutritionally empty treats.

Liberating. If you shift from primarily sugar as fuel to mainly slow-burning fat, you will be freed of urgent cravings and the sudden, intense need to eat. There is a new relationship with farmers and other sources of health-giving food. Your relationship to food and eating will become clearer, healthier, and more resilient. It is a happier way to be.

Some of the information may seem radical at first. This approach to caring for your health is quite rational. It is based on a deep understanding of our ancestors. It is a way of eating that has an unchanging basis in evolutionary science. If your body could choose its fuel, it would choose fat.

Though we have been conditioned to believe that we are de signed to use glucose as our primary fuel, this is not exactly correct. The human glucose metabolism evolved to deliver short-term energy. Used in sustained or excessive ways, as occurs when you eat a carbohydrate-laden diet (and also one that contains too much protein), sugars damage cells. Over a lifetime, excessive glucose and other dietary sugars damage our health irreparably, causing obesity, neurodegeneration, and many chronic diseases. It also helps to create a cellular environment that’s a little too friendly to cancer.

To maintain a fat-burning metabolism, you need to greatly minimize starches and sugars every day. Our obsession with instant gratification can make this sound very hard. It needs a choice and a change. By the day, that choice becomes self-reinforcing as you feel more energy, more clarity, and greater self-empowerment, as you throw off a dependency that was not doing you any favors. Your blood test results improve when you do this. If you dread going low-carb, you should know that anticipation is worse than reality. Good fats have a quiet power to make you crave sugars.

If you asked your body if it preferred ketones or glucose, it would tell you that the fuel ketones deliver is stable and reliable. Your body will tell you that it needs an abundance of quality fat in order for it to function properly. It would tell you that eating fat doesn’t make you fat. Two decades of clinical experience have shown me that a properly fed body can drop extra weight.

There is a unique aspect to the primal fat-burning approach that makes it different from other approaches to fat burning. Eating the foods that our ancestors relied on as the most consistent sources is just the beginning. The original foods are assessed by human longevity science to measure how well they fit our needs in the challenging world we live in today. Thanks to their robust genome, our ancestors were able to tolerate high amounts ofProtein that are not suitable for us today. If you’ve read some paleo books, you’ll know that there’s no reason to fill your grocery cart with factory-farmed meat or put your plate high with animal meat at every meal. The Primal Fat Burner Plan is not a high-protein diet.

These days our bodies also need significantly more detoxification support to face the onslaught of pollution and stressors coming at us from every direction. That’s why phytonutrient-rich, fibrous vegetables and greens are much more critical for us than they were for our predecessors. The toxic stressors we encounter every day are dangerous new selective pressures that compromise our human genome in ways our ancestors did not have to deal with. The alarming and unprecedented pollution pervasive in our air, water, soil, and food, and the constant presence of electromagnetic frequency pollution and radiation, motivate my quest to go beyond paleo. I will help you optimize your nutrition and keep your wits about you as you shop. The growing epidemic of autoimmune issues triggered by food sensitivities and environmental contaminants is something a foodie or cook might want to ignore but a true scientist cannot. Today we understand more than ever that the environment inside our cells, created by what we deliberately and unwittingly ingest and absorb, profoundly influences whether inherited tendencies toward illness are expressed or stay safely dormant. Bringing this consciousness to our plate is an important part of the Primal Fat Burner Plan; in fact, it may be as vital as the amount of fat and protein on your plate.

To protect and defend your health, the Primal Fat Burner Plan is built on a firm commitment to using only the most unprocessed, uncontaminated food sources. We need food that is more than just natural or health food. Nature intended food to come from prime growing and raising conditions. The plan is built on a foundation of humane, healthfully, and sustainable pasture-raised animal products. It will help you find the best produce. Only this way can you give your body the vitamins it needs to fight stress and toxins. There is a way to do this cheaply and wisely. We can too, because our great-grandparents did it.

In the pages to come, these two aspects—ancestral roots and modern science—combine to create an optimized nutritional approach to your health and well-being that will give you back the power over your own health. Fair warning: this book will have you questioning authority and what you’ve come to know as “normal.” It might have you questioning everyone who ever told you to finish your cereal, take two aspirin and call back in the morning, and avoid that evil, “artery-clogging” animal fat at all costs and replace it with margarine and canola oil instead. Let this be a motivating force: To help you switch on your fat-burning metabolism, free yourself from an unhealthful dependence on starches and sugars, and forge a more healthful alliance with nutritious, unadulterated fats. Serena Williams didn’t get good at tennis by playing golf all day, any more than Tiger Woods mastered the game of golf by bowling. You cannot become good at burning fat by burning sugar all the time. To burn fat at a world-class level, you need to become a Primal Fat Burner and train your body to choose fat, not sugar, as your primary source of everyday fuel.

I have seen a lot of people use the power of a fat-burning metabolism to transform their lifestyles, from the mother who wants to stay healthy for her children and avoid diseases that have taken her own parents to the septuagenarian who is able to put. Fat burning provides a universal foundation to health. It is possible that some adjustments are needed in order to target any uniquely personal vulnerabilities. Fat burning gives the firm ground on which to do the next level of work.

It really does all start with what you eat—and what you choose not to eat. When you restore your primal birthright of robust physical and mental health and a life unhindered by preventable pain and disease, it is astounding how energized you feel to make and sustain change—and I mean that at every level. By the end of Primal Fat Burner, you will discover that it’s really not as complicated as you might have thought.

What does a morbidly obese person eat?

You can enjoy roasted meats and poultry, creamy Thai coconut soup, colorful vegetables and greens, seasoned ribs, pan-seared chicken livers with pastured bacon, and ground beef salad.

IS PRIMAL FAT BURNING RIGHT FOR YOU?

The short answer is yes, because our bodies prefer running on fat. Use the quiz to find out how it might support you to function at your best.

Are you overweight? Do you have any experience?

Fatigue?

Mood swings?

Brain fog?

Is it chronic pain?

Food cravings or frequent hunger?

There are memory issues or absentmindedness.

Do you have problems focusing or thinking?

Is it morning stiffness?

What are the problems with the colon?

Is water retention or bloated?

Is the muscle tone bad?

Poor sleep?

Is it emotional reactivity or irritation?

Sleepiness after eating?

Feelings of being powerless.

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