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Chapter 3:Your Body Prefers Burning FatOver Carbohydratesmetabolic rate, and an increased propensity to storefat in the aftermath of a workout. In this chapter, you’llgain knowledge on:Humans have been hardwired through environmental selection pressure to prefer fat The role of insulin and how to effectively regulateinsulin production for optimal gene expression.as their primary fuel source from both storage and dietary sources. In contrast, the modern I nsulin resistance, and how ithigh-carbohydrate, grain-based diet has createdkeeps the body locked in a chronica dependency on external carbohydrates forfat -storage pattern.energy at the expense of efficient fat metabolism, How skinny doesn’t necessarily mean healthy,while stimulating chronically excessive insulinand how a high insulin -producing diet may beproduction. A high-carb, high insulin-producingdrastically affecting health.diet is proinflammatory, immune suppressing, and hormone balance disrupting, which increases therisk factors in as little as 21 days.risk of assorted health problems and serious disease. In this chapter, we’ll show you how to: Minimize the breakdown of lean muscle tissueinto glucose for quick energy. I mprove caloric efficiency, theability to survive and thrive on fewer ingestedcalories. Avoid unhealthy fats and choose healthy fats formetabolism activation. Why what you eat determines 80% of success withbody composition goals.Reprogram your genes to become efficient atfat and ketone burning. How to reverse insulin resistance and other diseaseT ake advantage of the sweet spot forcarbohydrate consumption.Chapter 4:80% of Your Body Composition IsDetermined by How You EatExcess insulin production from a high-carbohydratediet is believed to be the worst health problemin modern life. It drives fat storage and systemicinflammation and interferes with healthy immuneand hormonal function. A low insulin-producing diet,on the other hand, promotes the use of stored oringested fat as the primary source of fuel. We alsoreveal the truth about exercise and how it relatesto weight management, and give you the low downon the compensation theory, which suggests thatthe burning of calories through vigorous exerciseactually triggers an increase in appetite, a decline in9

Chapter 5:Grains Are Totally UnnecessaryHere’s the truth about grains: they have minimalChapter 6:Fat and Cholesterol Are NotYour Enemynutritional value, stimulate excess insulin production,Conventional wisdom got it wrong: cholesterol andand contain “anti nutrients” that compromisesaturated fat aren’t the true causes of today’s heartdigestive and immune function, promote systemicdisease epidemic. The real culprits are oxidation andinflammation, and inhibit the absorption of vitaminsinflammation in the bloodstream, a state that is causedand minerals. In this chapter, we cover:by poor dietary and lifestyle habits. Saturated fat is The facts about refined grains and wholeactually an excellent source of energy and supportsgrains, busting apart conventional wisdom inhealthy cellular function—our cell membranes arethe process.comprised mainly of saturated fat and many hormonal and metabolic processes utilize saturated fat. WeWhat you and your clients need to know aboutdetail the dietary pattern that instigates the heartlegumes. disease process and cover everything you need to How whole grains and other complex carbs burnknow about good and bad cholesterol and its role inslower than sugars, but still make an identicalcardiovascular complications. In this chapter, you’ll learncontribution gram-to-gram to one’s total insulinall about:production over time. How lectins, gluten, and phytates compromisenutrition and health. Saturated fat and its part in human evolution. T riglycerides, LDL and HDL cholesterol, and theirrelationship to heart disease. How today’s harvesting methods and genetically modified wheat crops can cause digestiveStatins, and how they have minimal impact on themost important heart disease risk factors and havedisturbances and trigger chronic conditions.numerous problematic side effects. T he true catalysts for heart disease, oxidation, andinflammation.1 0

Chapter 7:Fitness Is Built on aFoundation of Frequent,Low-Intensity MovementChapter 8:Maximum Fitness Gains Can BeMade in Minimal TimeHere we expose the myth of exercise as imperativein order to stay strong, healthy, and resilient againstto weight loss/management. While the calories in-chronological aging and to withstand and recover fromcalories out equation is literally true, the variables ofunforeseen trauma and illness. High-intensity, short-appetite, energy level, and hormone function makeduration workouts stimulate the release of adaptivethis equation an incidental component of the weighthormones in the bloodstream, which help boostmanagement challenge, rather than the end-all. Weenergy and delay the aging process by optimizingshow you how to utilize general everyday low-levelthe function of all organs and systems in the body.movement to promote optimal health, immuneEven basic efforts to integrate some high-intensityfunction, fat metabolism, and brain function,strength workouts and sprints into an exercise routineand how to take advantage of brief, high-intensitycan positively impact body composition, energy levels,strength and sprint workouts for enhanced organmood, and longevity. In this chapter, we cover:function, optimized body composition, elevated The body must engage in maximum effort exercise The scientifically proven health benefits of brief,mood and cognitive function, and total bodyhigh -intensity workouts, as well as how and whenfunctional fitness. In this chapter, we reveal:to apply them. T he greatest benefits of exercise: the movement functional, full- body movements that activateadaptive hormones.large muscle groups.T he body’s specific genetic requirements for intensity to actually improve peak competitivetoward optimal health, fat metabolism, andperformance. health problems. How to pair intense exercise with fasting toprolong the benefits of adaptive hormones in theT he dangers of chronic cardio and how to breakbloodstream and to accelerate fat burning forout of this deleterious pattern.those interested in reducing body fat.T he maximum heart rate to achieve optimal aerobic benefits without triggering the fight -or- T he cause of delayed onset muscle soreness(DOMS) and how best to heal.flight response. How to correctly taper exercise volume andcomfortably paced exercise to move closerprotection against common sedentary -related T he preferred types of strength exercises:of muscles and joints and the optimization of T he true relationship between body compositionCarbohydrate consumption for devoted high intensity exercisers.and metabolic rate, and the biggest benefits of building lean muscle mass. T he effects of high- intensity exercise onmitochondrial biogenesis, which helps tosynthesize hormones, metabolize fat, and optimizeglucose, insulin, and calcium levels in the cells.1 1

Chapter 9:Eliminate SAD Foods or USDA-certified organic meat and poultry. SAD stands for “Standard American Diet,” which is and thwart health and weight goals. Some SAD foodsfood, while others play such a prominent role in thediets of Westerners that they are more difficult tospot and eliminate. We’ll teach you how to identifythe SAD foods that compromise health so you canconduct a pantry and refrigerator purge with yourclients. In this chapter, we pinpoint:The three most offensive and over emphasizedelements of the Standard American Diet. Polyunsaturated fats and chemically alteredpartially hydrogenated fats and trans fats andhow they are inextricably linked to chronicdisease. T he foods to avoid in the following categories:grains, baking ingredients, beverages,condiments, dairy products, fast food, fats andoils, fish and seafood, legumes, meat, potatoes,processed foods, sweets.Chapter 10:Choose (The Best) Primal FoodsTo “forage” in the traditional sense means to“search for and secure food.” These days foragingis all about discernment—moving away frominstant availability and industrial processing andmoving toward quality and nutrient-dense foods.You’ll learn all about how becoming a fat-burningbeast will likely reduce the amount of caloriesneeded to sustain energy, which in turn promotesenhanced cellular repair and longevity. In thischapter, we discuss: How to eat primally without breaking the bank. How to honor the 80% rule and eat at thehighest end of the spectrum of food choiceswhenever possible, without stressing orobsessing about perfection. Sensible sweets that will up your antioxidant intakewithout raising your carbohydrate load.speak for themselves, such as junk food and fast What you need to know about wild caught fish andfarmed fish, and the best options for each.rife with foods that trigger a high insulin response T he importance of choosing local pasture- raisedYour primal -approved options, andhow to take advantage of local andin-season fare.1 2

Chapter 11:Shop, Cook, and Dine PrimallyWe don’t want to leave you or your clients hungry,Chapter 12:Exercise Primally: Move, Lift,and Sprint!so in this lesson we show you where to shop forPrimal Blueprint fitness mimics the physical activity ofbudget-friendly, primal-approved foods. Alternativeour ancestors with a combination of functional full-grocers, farmers’ markets, co ops, ethnic markets,body strength training efforts and regular bouts ofand Community Supported Agriculture (CSA) areall-out sprints. At its core are three basic laws: movestocked with the highest quality, most nutritiousfrequently at a slow pace, lift heavy objects regularly,foods. In this chapter, we teach you how to:and perform occasional sprint workouts. We show you how to move clients away from a conventional training Maneuver through mainstream markets to makeprogram focused on regimented, physically exhaustivesure you’re avoiding SAD foods and takingworkouts and toward a sensible primal exercise routineadvantage of primal -approved offerings. manageable for (and enjoyed by!) all levels and body Establish relationships with local farmers thattypes. In this chapter, you’ll learn:can benefit both you and your clients. Steer you toward ethnic markets, which feature abody’s fitness preferences.vast array of innovative meat options and exotic herbs and spices. activity into daily and weekly routines. coconut oil. Suggestions for brief, high -intensity strengthtraining sessions. L isten to your body and learn its signals of hunger and satiation. Why moving frequently at a slow pace is soimportant and how to best add low- level aerobic Cook with products that can withstand hightemperatures, such as butter, ghee, and How the lifestyle of our ancestors determined the T he Primal Essential Movements (PEMs)—pushups,pull ups, squats, and planks—for a highly functional, Make the most of dining out.high-intensity, total body workout that is simple tolearn and safe to perform. T he importance of brief, all -out sprints, and how(and how often) to perform them, including properwarm up and form.1 3

Chapter 13: Primal LifestyleSleep, sunlight, play, and creative intellectual outlets,Chapter 14:Programming Primal Healthalong with diet and exercise, helped perfect theHere’s where you’ll take everything you’ve learned upDNA recipe for a healthy, vibrant human being.to this moment—evolutionary biology, biochemistry,Our hunter gatherer genes crave a reconnectionand best practices for food, fitness, and lifestyle—to the natural environs from which we evolved.and begin stepping into your confidence as a coach.Unfortunately, we’ve created an artificial microcosmYou will learn by doing and get a detailed look atof glaring lights, computers, digital gadgets,successful health coaching practices to inspire andtext messages, emails, Tweets, and Facebookinform the creation of your ideal coaching business. Inupdates that rule our days and over stimulate ourthis chapter, we cover:nights, overriding the powerful circadian rhythm that governs sleep, hunger, wakefulness, and thewhich is the best way to begin your Primal Healthhormones that support health and well being. Here,Coaching business? We also provide suggestionswe reveal why it’s imperative to reconnect with ourfor other health coaching formats a coach mayoriginal bearings in nature and restore the socialchoose to implement.orientations that are so critical to our human identity and wellness. In this chapter, you’ll learn: Primal Health Coaching Program, a turnkeyenvironment.coaching program that enables you to go tobusiness immediately after graduating.The impact of social networking and the intake and follow-up forms.How to reset your circadian rhythm and optimize sound sleep.on-ramp or reboot program. thrill energizes and refreshes.seasoned and successful alumni. The significance of sunlight and how to obtainA list of commonly asked questions from clientsembarking on ancestral health transformation, asoptimal levels of vitamin D. Case studies demonstrating Primal HealthCoaching practices in action from some of ourIdeas for connecting with nature, because ourgenes still expect age-old nature-based inputs. Assets and program materials for a 21-Day PrimalChallenge, a great tool for coaches to use as anWhy “adrenalin-rush” type adventures arenecessary, and how engaging in the occasional A complete rundown of how to decipher andanswer the information clients provide in theirauthentic interpersonal relationships. Assets and program materials for the 12-Weekcomfortable pace, and in a calm, relaxingimportance of establishing and maintaining A deep dive into the benefits of running shortduration “challenges” to help drum up business.How to enhance your appreciation of foodby eating meals with full awareness, at a One-on-one coaching versus group coaching:well as suggestions for answering them.How to tame our addiction to a hectic daily pace and multitasking behaviors, which undermineHealth coaching demos. Learn from some real-lifecoaching conversations between Primal Healthpersonal relationships and individual fulfillment.Coaches and their clients. Live coaching demos of a 12-week health coachingprogram with PHCI Coaching Director Erin Powerand a real health coaching client. Read the forms,listen to the coaching calls, and learn exactly whatit looks, sounds, and feels like to lead a clientthrough a transformational coaching relationship.14

COACHING PILLARChapter 15: Scope of PracticeHealth coaches represent a few of many important unlicensed health care practitioners in the emergingpreventative health paradigm. It is essential to know and to adhere to the regulations for operating legallyas a health coach, no matter where or how you decide to roll out your business—in private practice, in a gym,as part of a corporate wellness offering, in a functional medicine clinic, in person or online. Your first line oflegal protection is to ensure you are always operating within scope of practice, and in this chapter you’ll learn allabout it, including: Defining your value as a health coach: what health to ensure you are on the right track for theHow to operate as a health coach without givingregulations in your region.individualized nutrition advice. Exercising caution with lab test recommendationsin moderate and highly restrictive regions.What type of language and tactics are consideredgenerally within scope for health coaches, The importance of collaborating with a lawyercoaches can say and do. BONUS: Scope of Practice Worksheet to help leadregardless of regional regulations.you through understanding what is in scope andEducation and resources to help you understandout of scope as a practicing health coach in yourparticular region.the specific and oft-changing regulations in yourregion of the world.1 5

Chapter 16:Coaching FoundationsYour coaching education begins with an explorationChapter 17:The Art & Science ofHealth Coachinginto the fundamentals of the practice of coaching.Your knowledge of essential coaching skills beginsHealth coaching as a practice is growing andto take shape in this chapter, which goes deep intobecoming increasingly exposed to regulation andthe theories that are foundational to coaching: askingrules around conduct and professionalism. In thisopen-ended, evocative, value-oriented questionschapter, you’ll get clear on the role of the coach asand holding space while your clients search for thea collaborative leader inside the container of theanswers. This chapter explores the key concepts ofhealth coaching relationship. You’ll learn:coaching, including: Why transformational health coaches mustmaster motivational interviewing, positiveputs the client squarely in the driver’s seat.psychology, active listening, and goal setting. student/teacher paradigm in nutrition, health,leading beside the client, in partnership, and notwellness, and fitness coaching. The specifics of the Primal Health Coach model your clients. Delivering your client to self-efficacy: the beliefthat they have the skills, resources, and knowledgeThe practice of ethics, professional conduct,to “do it themselves.”and integrity in the quickly growing coaching industry. Helping your client consistently navigate thechoppy waters of change.Uncovering the unique attributes that you willbring to your health coaching practice. The stages of change. How to know if and whenyour client is ready for change.and how to deliver ancestral health education to Why it’s necessary to move away from theRethinking your leadership role so you arein front. The client-centered coaching relationship, whichThe nuances of self-determination, autonomy, andthe impact of environmental inputs.The difference between “illness” and “wellness,” and the health coach’s crucial role in movingMotivational interviewing, active listening, goalsetting, accountability planning, plus the nuts andtheir clients along this continuum.bolts of coaching.1 6

Chapter 18: Advanced Coaching LayersMuch of what you’ll spend your coaching relationship working through with clients will actually have very little todo with food, fitness, or lifestyle. You’ll find yourself often digging into what motivates your clients behaviorally,mentally, emotionally, spiritually, and in their

The Primal Connection: Unabridged recording of the entire book, 6 hours in duration. Digital Books Digital copies in PDF format of eight popular Primal Blueprint titles: Primal Blueprint Healthy Sauces, Dressings & Toppings The Primal Blueprint 90-Day Journal Primal Endurance Primal Blueprint Quick & Easy Meals