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Chapter 3: Your Body PrefersBurning Fat Over Carbohydratesyou the low down on the compensationtheory, which suggests that the burning ofcalories through vigorous exercise actuallytriggers an increase in appetite, a decline inmetabolic rate, and an increased propensityto store fat in the aftermath of a workout. Inthis chapter, you’ll gain knowledge on:Humans have been hardwired throughenvironmental selection pressure to preferfat as their primary fuel source from bothstorage and dietary sources. In contrast, themodern high-carbohydrate, grain- baseddiet has created a dependency on externalcarbohydrates for energy at the expense ofefficient fat metabolism, while stimulatingchronically excessive insulin production. Ahigh -carb, high insulin-producing diet isproi nflammatory, immune suppressing, andhormone balance disrupting, which increasesthe risk of assorted health problems andserious disease. In this chapter, we’ll showyou how to: Reprogram your genes to becomeefficient at fat and ketone burning. inimize the breakdown of lean muscleMtissue into glucose for quick energy. I mprove caloric efficiency, theability to survive and thrive on feweringested calories. void unhealthy fats and choose healthyAfats for metabolism activation. T ake advantage of the sweet spot forcarbohydrate consumption.Chapter 4: 80% of Your BodyComposition Is Determined byHow You EatExcess insulin production from a highcarbohydrate diet is believed to bethe worst health problem in modernlife; it drives fat storage and systemicinflammation and interferes with healthyimmune and hormonal function. A lowinsulin -producing diet, on the other hand,promotes the use of stored or ingestedfat as the primary source of fuel. We alsoreveal the truth about exercise and how itrelates to weight management, and give9 he role of insulin and how to effectivelyTregulate insulin production for optimalgene expression. I nsulin resistance, and how itkeeps the body locked in a chronicfat -storage pattern. ow skinny doesn’t necessarily meanHhealthy, and how a high insulin -producingdiet may be drastically affecting health. How to reverse insulin resistance andother disease risk factors in as little as21 days. hy what you eat determines 80% ofWsuccess with body composition goals.

Chapter 5: Grains AreTotally UnnecessaryChapter 6: Fat and CholesterolAre Not Your EnemyHere’s the truth about grains: they haveminimal nutritional value, stimulate excessinsulin production, and contain “antinutrients” that compromise digestiveand immune function, promote systemicinflammation, and inhibit the absorptionof vitamins and minerals. In this chapter,we cover:Conventional wisdom got it wrong: cholesteroland saturated fat aren’t the true causes oftoday’s heart disease epidemic. The realculprits are oxidation and inflammation in thebloodstream, a state that is caused by poordietary and lifestyle habits. Saturated fat isactually an excellent source of energy andsupports healthy cellular function—our cellmembranes are comprised mainly of saturatedfat and many hormonal and metabolicprocesses utilize saturated fat. We detailthe dietary pattern that instigates the heartdisease process and cover everything youneed to know about good and bad cholesterol,and its role in cardiovascular complications. Inthis chapter, you’ll learn all about: he facts about refined grains as wellTas whole grains, busting apartconventional wisdom in the process. What you and your clients need to knowabout legumes. ow whole grains and other complexHcarbs burn slower than sugars, butstill make an identical contributiongram-to-gram to one’s total insulinproduction over time. Saturated fat and its part inhuman evolution. riglycerides, LDL and HDL cholesterol,Tand their relationship to heart disease. How lectins, gluten, and phytatescompromise nutrition and health. ow today’s harvesting methods andHgenetically modified wheat crops cancause digestive disturbances andtrigger chronic conditions.Statins, and how they have minimalimpact on the most important heartdisease risk factors, and have numerousproblematic side effects. T he true catalysts for heart disease,oxidation, and inflammation.1 0

Chapter 7: Exercise Is Ineffectivefor Weight ManagementChapter 8: Maximum Fitness GainsCan Be Made in Minimal Time withHigh- Intensity WorkoutsHere we expose the myth of exercise asimperative to weight loss/management.While the calories in -calories out equationis literally true, the variables of appetite,energy level, and hormone function makethis equation an incidental component ofthe weight management challenge, ratherthan the end -all. We show you how to utilizegeneral everyday low-level movement topromote optimal health, immune function,fat metabolism, and brain function.and how to take advantage of brief, high-intensity strength and sprint workouts forenhanced organ function, optimized bodycomposition, elevated mood and cognitivefunction, and total body, functional fitness.In this chapter,we reveal: Why exercise doesn’t supportweight management. he greatest benefits of exercise: theTmovement of muscles and joints and theoptimization of adaptive hormones. T he body’s specific geneticrequirements for comfortably pacedexercise to move closer toward optimalhealth, fat metabolism, and protectionagainst common sedentary -relatedhealth problems. T he dangers of chronic cardio, and howto break out of this deleterious pattern. T he maximum heart rate to achieveoptimal aerobic benefits withouttriggering the fight -or- flight response. T he true relationship between bodycomposition and metabolic rate, andthe biggest benefits of building leanmuscle mass.The body must engage in maximumeffort exercise in order to stay strong,healthy, and resilient against chronologicalaging and to withstand and recover fromunforeseen trauma and illness. Highintensity, shortduration workouts stimulatethe release of adaptive hormones in thebloodstream, which help boost energy anddelay the aging process by optimizing thefunction of all organs and systems in thebody. Even basic efforts to integrate somehighintensity strength workouts and sprintsinto an exercise routine can positively impactbody composition, energy levels, mood, andlongevity. In this chapter, we cover:1 1 he scientifically proven health benefitsTof brief, high -intensity workouts, and howand when to apply them. T he preferred types of strength exercises:functional, full- body movements thatactivate large muscle groups. How to correctly taper exercise volumeand intensity to actually improve peakcompetitive performance. ow to pair intense exercise with fastingHto prolong the benefits of adaptivehormones in the bloodstream and toaccelerate fat burning for those interestedin reducing body fat. he cause of delayed onset muscleTsoreness (DOMS) and how to best heal. Carbohydrate consumption for devotedhigh -intensity exercisers. he effects of high- intensity exercise onTmitochondrial biogenesis, which helpsto synthesize hormones, metabolize fat,and optimize glucose, insulin, and calciumlevels in the cells.

Chapter 9: Eliminate SAD FoodsSAD stands for “Standard AmericanDiet,” which is rife with foods that triggera highinsulin response and thwart healthand weight goals. Some SAD foods speakfor themselves, such as junk food and fastfood, while others play such a prominentrole in the diets of Westerners that they aremore difficult to spot and eliminate. We’llteach you how to identify the SAD foodsthat compromise health so you can conducta pantry and refrigerator purge with yourclients. In this chapter, we pinpoint: The three most offensive and over emphasized elements of the StandardAmerican Diet. olyunsaturated fats and chemicallyPaltered partially hydrogenated fats andtrans fats and how they are inextricablylinked to chronic disease. he foods to avoid in the followingTcategories: grains, baking ingredients,beverages, condiments, dairy products,fast food, fats and oils, fish and seafood,legumes, meat, potatoes, processedfoods, sweets.Chapter 10: Shop, Cook, andDine PrimallyWe don’t want to leave you or your clientshungry, so in this lesson we show youwhere to shop for budget- friendly, primalapproved foods. Alternative grocers,farmers’ markets, co ops, ethnic markets,and Community Supported Agriculture(CSA) are stocked with the highest quality,most nutritious foods. In this chapter, weteach you how to: aneuver through mainstreamMmarkets to make sure you’re avoidingSAD foods and taking advantage ofprimal approved offerings. stablish relationships with localEfarmers that can benefit both you andyour clients.1 2 teer you toward ethnic markets, whichSfeature a vast array of innovative meatoptions and exotic herbs and spices. ook with products that can withstandChigh temperatures, such as butter, ghee,and coconut oil. isten to your body and learn its signals ofLhunger and satiation. Make the most of dining out.

Chapter 11: Understand theSpectrum of Best to WorstFood ChoicesChapter 12: Exercise Primally:Move, Lift, and Sprint!Primal Blueprint fitness mimics the physicalactivity of our ancestors with a combinationof functional full -body strength trainingefforts and regular bouts of all -out sprints.At its core are three basic laws: movefrequently at a slow pace, lift heavy objectsregularly, and perform occasional all-outsprint workouts. We show you how to moveclients away from a conventional trainingprogram focused on regimented, physicallyexhaustive workouts and toward a sensibleprimal exercise routine manageable for (andenjoyed by!) all levels and body types. In thischapter, you’ll learn:To “forage” in the traditional sense meansto “search for and secure food.” These daysforaging is all about discernment—movingaway from instant availability and industrialprocessing, and moving toward quality andnutrient-dense foods. You’ll learn all abouthow becoming a fat -burning beast willlikely reduce the amount of calories neededto sustain energy, which in turn promotesenhanced cellular repair and longevity. Inthis chapter, we discuss: How to eat primally without breakingthe bank.How to honor the 80% rule and eat atthe highest end of the spectrum of foodchoices whenever possible, withoutstressing or obsessing about perfection.Your primal -approved options, andhow to take advantage of local andin-season fare. he importance of choosing localTpasture- raised or USDA-certifiedorganic meat and poultry. hat you need to know about wild Wcaught fish and farmed fish, and thebest options for each. ensible sweets that will up yourSantioxidant intake without raising yourcarbohydrate load.1 3 ow the lifestyle of our ancestorsHdetermined the body’s fitness preferences. Why moving frequently at a slow paceis so important, and how to best addlow level aerobic activity into daily andweekly routines. uggestions for brief, high -intensitySstrength training sessions. he Primal Essential Movements (PEMs)—Tpushups, pull ups, squats, and planks—fora highly functional, high intensity, totalbody workout that is simple to learn andsafe to perform. T he importance of brief, all -out sprints,and how (and how often) to performthem, including proper warm up and form.

Chapter 13: Slow Life DownChapter 14: Scope of PracticeSleep, sunlight, play, and creativeintellectual outlets, along with diet andexercise, helped perfect the DNA recipe fora healthy, vibrant human being. Our huntergatherer genes crave a reconnection to thenatural environs from which we evolved.Unfortunately, we’ve created an artificialmicrocosm of glaring lights, computers,digital gadgets, text messages, emails,Tweets, and Facebook updates that ruleour days and over stimulate our nights,overriding the powerful circadian rhythmthat governs sleep, hunger, wakefulness,and the hormones that support healthand well being. Here, we reveal why it’simperative to reconnect with our originalbearings in nature and restore the socialorientations that are so critical to ourhuman identity and wellness. In thischapter, you’ll learn:Health Coaches represent a few of manyimportant unlicensed health care practitionersin the emerging preventative health paradigm.It is essential to know and to adhere tothe regulations for operating legally as ahealth coach, no matter where or how youdecide to roll out your business — in privatepractice, in a gym, as part of a corporatewellness offering, in a functional medicineclinic, in person or online. Your first line oflegal protection is to ensure you are alwaysoperating within scope of practice, and in thischapter you’ll learn all about it, including: How to enhance your appreciationof food by eating meals with fullawareness, at a comfortable pace, andin a calm, relaxing environment. he impact of social networking andTthe importance of establishing andmaintaining authentic interpersonalrelationships.How to reset your circadian rhythm andoptimize sound sleep.Why “adrenalin- rush” type adventuresare necessary, and how engaging in theoccasional thrill energizes and refreshes.Ideas for connecting with nature,because our genes still expect age-oldnature-based inputs. he significance of sunlight, and how toTobtain optimal levels of vitamin D. How to tame our addiction to a hecticdaily pace and multitasking behaviors,which undermine personal relationshipsand individual fulfillment.14 efining your value as a health coach:DWhat health coaches CAN say and do. How to operate as a health coach withoutgiving individualized nutrition advice. The power of behavior to change in therole of preventative healthcare. What health coaches CANNOT say or do. What type of language and tactics areconsidered generally within scope for healthcoaches, regardless of regional regulations. Education and resources to help youunderstand the specific and oft-changingregulations in your region of the world. The importance of collaborating witha lawyer to ensure you are on the righttrack for the regulations in your region. Creating and publishing your Terms,Conditions, and Waiver. Creating a Client Agreement thatcommunicates clearly what you can andwill do for the client; what you can’t andwon’t do; and what your expectations areof your client, too. BONUS: Scope of Practice Worksheet tohelp lead you through understanding whatis in scope and out of scope as a practicinghealth coach, in your particular region.

Chapter 16: The Art & Science ofHealth CoachingChapter 15: Coaching FoundationsMaster Coach Christine Hassler strengthensthe foundation of your coaching practiceby helping you connect with your personalpassion for health coaching. Throughinteractive video lessons, Christine helpsyou turn the volume down on your innercritic and then walks you through howyou can help clients do the same. She alsocovers business building and branding tips.In this lesson, you’ll empower your practicewith the following strategies: Helping clients identify their 3 majors:where they are now, where they’d like tobe, and what’s blocking them. Putting achievable milestones inplace so clients can successfully reachtheir goals. Master Coach Christine Hassler teaches youthe art of active listening, so you can createspace for honesty, openness, and trustwith clients. Engaging with clients involvesmastering skills such as sitting with silence,making eye contact, listening with nonjudgment, and asking the right questions, theright way. She covers it all, along with howto use your clients’ (and your own) stories tohelp push them further towards their goals.Christine also covers a topic that is typicallyleft out in coaching trainings — intuition,and how, when combined with intellect, it’san incredibly useful tool when it comes tobuilding a business and working with clients.In this series of videos, Christine covers: The advantages and how-tos ofactive listening. The difference between coachingand therapy.How to use perception checking tobuild trust, create insight, and securecommitments from clients. Dealing with limiting beliefs andproviding tools to help overcome them.The importance of allowing for spacesof silence. How to stay out of judgment and resistthe tendency to “fix” your clients. How to cultivate authentic, supportiveenergy using compassion and curiosity. The importance of “I” language togoal setting. How to get to the essence of your clients’stories, and move them forward towardstories of success. The best way to ask questions andencourage insight. The correct use of praise andacknowledgment. How to set up ongoing communicationoutside of sessions, while establishingclear boundaries.Reframing language, so both coachand client operate from a place of visionand values.The importance of an assessment formand how to take a holistic approach toclient planning.Discovering your secret sauce, gettingclear on your mission, and buildingyour brand.1 5

Chapter 17: Advanced Coaching LayersMuch of what you’ll spend your coaching relationship working through with clients willactually have very little to do with food, fitness, or lifestyle. You’ll find yourself often digginginto what motivates your clients behaviorally, mentally, emotionally, spiritually, and in theirrelationships. A health coach that can come to the table with deeper coaching skills will be ina stronger position to encourage lasting health and happiness.In this chapter you’ll access the breadth of life coach Christine Hassler’s wisdom, including: Working with clients on the behaviorallevel. How and why we gravitate tocertain behaviors, and techniques toencourage behavior modification. Working with clients on the mentallevel. A dive into helping clientsovercome the mental hurdles of(sometimes uncom-fortable) change. Working with clients on an emotionallevel. Emotional attachment to foodhabits runs deep; you’ll find yourselfnavigating the emotional waters withyour clients often. Learn teaching toolsyou can use to gently release yourclients’ emo-tional attachments.”1 6 Working with clients on a spirituallevel. Tapping into a spiritual connectionto anything-a religion, a thought leader,nature and the world around us-canhelp encourage transformation in yourclients’ lives. Working with clients on theirrelationships. This chapter teachestactical tools to tease out the supportnetworks in our clients’ lives. PLUS: Live coaching demos. Learn fromthe pro, as Christine uses these tools ofthe trade with real coaching clients.”

Chapter 18: The Business of Health Coaching:Discovery, Sales, Enrollment, and On-boardingNow that you have a signed client, how are you going to work with them?Chapter 18 is all about Programming: how to on-board your client into your care and build atransformational coaching relationship with them. We base this chapter off of the 12-WeekPrimal Health Coaching p

These exercises can be done at your own pace - and help prepare you to . the latest multimedia materials produced by Primal Blueprint Publishing and Primal Health Coach Institute. Additional Multimedia Educational Materials