Now that you've read my book, Primal Cure, you may be wondering what your next steps should be when it comes to living the perfect Primal lifestyle. However, the key isn't in the concept of undergoing a 'perfect' Primal routine straight away, but rather about incorporating Primal elements into your lifestyle that are as realistic as possible. Is this seen as the perfect Primal way of living? Absolutely! Take each week as it comes, be realistic with your new Primal lifestyle and most importantly, make it work for you.
So, what we've done is put together a bit of a guide on what an ideal Primal week might look like and how you can start introducing the concept into your lifestyle and bringing in gradual changes. Having a perfect Primal week is about making sure it's perfect for you. Not me, not anybody else, but you.
If that means eating a Primal diet with the occasional carbs, then so be it. If that means having a little sugar every now and then to keep you on track, then that's fine. Delving deep into a Primal lifestyle at first can seem a little daunting so take your time, have patience and trust the process. Believe me - it works.
Below you'll find a few of my top tips for having a perfect Primal week. Remember, this is about creating your perfect Primal week so pick the tips that are most manageable and realistic for you...
Primal Core Beliefs
But, before we delve into that - bear in mind the 8 core Primal beliefs. These are:
- Eat a diet that is low in carbohydrates
- Eat organically
- Introduce intermittent fasting if possible
- Conduct short sessions of high intensity exercise
- Move more
- Sprint occasionally
- Get lots of sleep
- Avoid stress and/or stressful situations as much as you can
If you're not considering intermittent fasting yet, then it's time to pay attention to your food intake and what you eat. What does it look like? One of the most important things to remember when it comes to eating when following a Primal lifestyle is making sure that we make it work for us and our own individual needs. If you end up eating foods you really dislike then the chances of you continuing to eat that type of food just because it's 'healthy' is very unlikely. Instead, begin by seeing what kind of foods work for you. Ask yourself, what vegetables do you like? What Primal friendly fruits do you enjoy? What's your favourite meat? Once you've got your prime ingredients sussed out then you'll have a pretty clear idea of what your diet will look like. My last suggestion would be to experiment with herbs, spices and Primal friendly sauces (such as homemade salsa). This takes healthy living to a whole new level, believe me.
If however, further food inspiration is what you're after, then head over to our blog for a great range of Primal friendly recipes.
For now though, looking at the bird's eye view below, here are a few great meal prep ideas along with my most favourable supplements that I believe are of value to everyone when starting their Primal journey. Meal prepping is not only extremely helpful for staying on track, it also saves a lot of last minute supermarket lunch break shopping that often leads to chocolate bars and carb loaded sandwiches.
Breakfast - Low Carb 4 Ingredient Protein Pancakes
Soft, fluffy and just as good as the real deal! Make a big batch of these in advance (you can freeze any leftovers) and they'll make for the perfect Primal breakfast. You can grab the full recipe over on our blog.
Lunch - Peanut Satay King Prawn Salad
Thanks to the fat from the peanut butter, this lunchbox option will leave you feeling full and satisfied. There's no need to snack in between meals but, just in case the hunger monster comes along, we've listed some of our top Primal snack suggestions a bit later on in this post.
- 1 serving of organic jumbo king prawns coated with 1 tbsp natural peanut butter, a pinch of chilli flakes and a cup of raw spinach and a vine of organic tomatoes.
Dinner - Roasted Tomato, Chicken & Chickpea Vegetable Medley
Full of protein and fibre, this pre-prepared Tupperware option will leave you with no excuses about why you can't have a delicious and Primal friendly meal. Simply pop your Tupperware into the microwave (if microwaveable) and heat until steaming hot.
- 1 roasted chicken breast
- 1 cup of kale
- Half cup of chickpeas, 1/4 cup of cauliflower rice, 1 cup of mixed chopped vegetables, half a can of tinned tomatoes, 1 tsp tomato puree, 1 tsp paprika and a sprinkle of pepper
- Mix everything together and cook on a medium heat for 15 minutes
- Pop it in your Tupperware container, leave to cool and place in the fridge ready to be warmed up for dinner!
- Roasted chilli and fennel mixed nuts - subscribe to our Primal Cure newsletter (subscription box at the bottom of this post) to get your hands on the exclusive recipe!
- Carrot sticks - simple but perfect for filling those pesky hunger cravings
- Mixed nuts - organic and plain are best
- Protein shake - organic whey protein powder mixed with full fat milk or water. This is great for replenishing our muscles after a Maxed Out workout!
- Boiled eggs - the fats and protein from eggs are great for keeping you satisfied and full in between meals
- Berries - my favourite type of fruit that's low in carbs and fructose and high in vitamins and antioxidants
Primal Guide to Supplements
Vitamin C Effervescent
While there are dozens of other companies selling similar products, during our research, we tested virtually all of them and couldn't find one that didn't contain sugar, artificial sweeteners or potato starch...welcome to possibly the very best effervescent vitamin C tablet on the market today!
Not only does ours contain zero sugar or artificial sweeteners, it's also free of preservatives, artificial flavours, gluten, yeast and lactose.
Unlike many brands out there, our Primal magnesium supplement has been formulated from high potency Bisglycinate - magnesium in its most highly bioavailable form - to maximise absorption!
Unlike when it's formulated from Oxide, our Bisglycinate formula impacts the body quickly and effectively.
A key mineral for the entire body, magnesium is essential for healthy bones and teeth, whilst offering crucial support to the nervous system.
A powerful probiotic containing 6 billion colony-forming units (CFU) that get transported to our gut via BIO-tract technology.
Our patented small pearls deliver up to 15 times more friendly bacteria to our intestines than capsules, powders or probiotic drinks. You can discover more about this powerful supplement and the benefits it has on our health here.
Multivitamin Ultimate Plus
Possibly one of the most powerful multivitamin tablets on the market today!
Our unique blend includes 19 vitamins and minerals at 100% or more of the EU's Nutritional Reference Value (NRV).
Our cutting edge Primal product contains an almost magical ingredient from nature called Glucomannan, which we extract from the root of the Konjac plant - referred to here at Primal HQ, as Gluco-K.
Get ready for this - it's been clinically proven to aid weight loss. In fact, it's the only ingredient to be officially recognised by the EU Commission that contributes towards helping us lose weight. Interested in finding out more? Check out this post that reveals the ins and outs of our hero product SlimShotz.
It's believed that turmeric helps to reduce joint and arthritis pain, acts as a powerful anti-inflammatory, helps to grow new brain cells and decrease memory loss plus a whole host of other health benefits.
Our unique formula contains patented BioPerine® which enhances absorption up to 20 times faster than many other brands on the market.
While most Omega 3 soft gels on the market might look similar to ours, we have yet to find another soft gel as highly concentrated as our Primal Omega 3 supplement.
Extracted from deep cold water fish - to avoid fish harmed by our polluted oceans - our soft gels contain an unrivalled 400mg EPA (Eicosapentaenoic Acid) and 300mg DHA (Docosahexaenoic Acid). As a result, with our Primal formula, you'll only need to take one per day, rather than the 2 or 3 often necessary or recommended with others that are available on the market.
Primal Mindful Swaps
- Fizzy drinks - water, Primal booster coffee, green tea, matcha or flavoured water. Top tip - try and drink as much water as you can - anything up to 2 litres a day is ideal
- Salted nuts - Primal Cure's roasted chilli and fennel mixed nuts recipe or plain organic nuts. Almonds, brazil and pecan nuts are also great sources for fuelling the brain
- Phone browsing - reading, walking, socialising, meditation and Primal exercise
- Late nights - early nights! Try to aim for at least 7 - 9 hours of sleep a night. Also, going to bed at the same time most nights helps to keep our circadian clock in check. This produces a good quality sleeping pattern that's important for our overall health
- Bad fats - a combination of good, high-quality fats such as avocados, coconut, coconut oil, dark chocolate, fatty fish, organic meat, olive oil, olives, organic butter and organic ghee
- Cheap un-natural supermarket food - natural and organic when and where possible
- Sugar - natural sugar (aka - Mother Nature sugar) and organic raw honey are a great option when it comes to sugar alternatives
- Plastic - paper! To live a Primal lifestyle we should also consider how treating the earth kindly can help benefit us in the long run
- Long runs - hill sprints. Us humans are not designed to spend hours running. Not only is it incredibly bad for our joints, but it's also completely unnecessary to stay fit
Plan Your Week of Primal Friendly Workouts
Ok, now it's time to stop thinking about your biological age and focus more on your chronological age. Stop with the "I'm too old to exercise" excuses, and instead focus on the way exercise makes you feel. As I like to say "we're never old, we're only ever older". Unless you're injured or have a physical disability, then almost all of us can exercise one way or another.
By now (and if you've read my book) you should know that Primal Cure's MOMMS approach to exercise is this: Max Out - Move More - Sprint. I also like to consider MOMMS as the '6S Movement': Slow Steady Strolls - Short Strains and Sprints.
In a nutshell, Primal exercising is all about mimicking the way our Primal ancestors used to exercise and stay active. Think about it, our Primal ancestors didn't spend laborious hours on a treadmill or exercise bike, nor did they attend the latest 'on trend' fitness class. Instead, they lifted heavy rocks, sprinted occasionally for their food and walked everywhere. They certainly didn't spend 6 - 8 hours a day sat at a desk to then return home and slump on the couch and watch mindless TV for the rest of the evening.
For those of you who are just starting out, bear in mind the old saying "don't run before you can walk". In fact - I don't want you to run at all! Instead, start by moving more. That's it. This type of exercise is known as non-exercise activity thermogenesis (aka NEAT) and it's probably the most important type of exercise you should bear in mind. Try walking more, swimming, cycling, parking further away from the shops and try to split up your desk time as much as possible without getting in trouble with the boss. Whatever is it, just make sure you're getting those steps in!
For those who are already into fitness but are doing it the wrong way (i.e. running 15 miles a day, 7 days a week) then you should start by delving deep into the MOMMS approach. Download our Primal Cure app, familiarise yourself with the exercises and for heaven's sake - stop stressing your body with unlimited runs and instead swap it for weights, occasional sprint sessions and moving more.
I won't go into much more detail (that's what my book is for - page 162), but to start with, try the above and don't forget to download my 1 Week of Primal Workouts Guide.
Easier said than done, I know, but believe me it's crucial if we want to live longer. The theory "life is too short to sleep" is incorrect and actually, it should be restated as "life is cut short without sleep". No it's not boring - it's factual.
When thinking about the quality of our sleep we shouldn't just consider how long we sleep for, we should also consider our pattern of sleep. Did you know that our internal biological timepiece is referred to as the circadian clock? Thanks to Mother Nature, our circadian clock works by keeping our bodies in time by the rising and setting of the sun. This process activates a hormone in our body called melatonin. However, when we're not sleeping as often, or at funny times then this seriously affects our circadian clock and with that, a variety of health problems can occur.
Without enough sleep our bodies are unable to recover from our daily activities. This includes muscle recovery and poor memory function. As well as this, our body struggles to regulate a normal body temperature, our cortisol levels increase (stress), our metabolism becomes affected, our immune system weakens and the way our bodies control inflammation is weakened.
All in all, in order to live a healthier lifestyle we should be getting between 7 - 9 hours of sleep a night and the more we get into a routine or pattern of going to bed at the same time each night, the better.
Help the Environment Save You!
So, last but not least...
As part of a Primal lifestyle it's important that we also consider the health of our environment and how that ultimately affects us. Did you know that there is so much plastic floating in our oceans that if we gathered it all together, turned it into dust and covered the entire land of our planet with it, then we'd be almost knee deep in dust! How scary is that?
In the UK it's estimated that every day we use more than 35 million plastic bottles and more than half don't get recycled. That means they either end up in landfill sites - where it take the earth up to 1,000 years to decompose - or even worse, in our oceans.
Plastic bottles aren't just harmful as waste, but the cost to the environment of their creation and transportation is equally just as damaging. My thoughts? Drinking water from a plastic bottle is just damn stupid. So, buy a reusable water bottle and say goodbye to future plastic ones. And while we're at it, let's switch plastic straws and plastic bags to paper ones, shall we? Think smart, be smart!