Section 1 – Example Daily Content

Module 1

See the type of information that is delivered in the daily emails.

Module Structure

Day 1

Diet: Kitchen/Pantry Purge

First things first! Time to eliminate SAD (Standard American Diet) foods that may be lurking in your house. There is no halfway allowed here: a purge is a purge, and even those precious old favorites must go if you want to transform from a sugar-burner into a fat-burning beast quickly.?

What has to go? Breads, cereals, baked goods, and anything made from grains, whole or otherwise; packaged foods and processed foods; heavily processed industrial seed, grain, and vegetable oils, as well as dressings and sauces made from them (mayonnaise, salad dressings); the "mindless crunchy snacks" that derail you in front of the TV at night; sweets, sugary drinks and sodas; frozen convenience meals, canned convenience foods; and just about anything that was made by man or produced in a factory.

Diet: Restock Preparation?

Grab a few essentials at your local supermarket so you don?t starve before tomorrow: eggs, veggies, fruit, nuts, and meat. Meanwhile, spend a little time on the telephone or Internet lining up the best locations for a proper Primal shopping spree tomorrow. Get ready to storm your local farmer?s market, co-op, or alternative grocer.?

Exercise: ?Increase Daily Movement

Implement at least two basic non-exercise movements today ? a morning walk with the dog, brief work breaks, a stroll before arriving home, or an evening stroll with the family after dinner.

Lifestyle ? Primal Essentials

One of the best ways to ensure success with any health program is to set yourself up with the tools and resources you'll need to get?and stay?on track. Prepare for your 21-Day journey by having these essentials at the ready:

Evening tools?(to help create a calm, ambient environment, which will encourage great quality sleep):?

  • f.lux app for smartphones, tablets or computers
  • Amber lensed glasses?
  • Yellow-hued lightbulbs, candles

Exercise basics:

  • Comfortable clothing
  • Suitable location for sprints
  • Pull-up bar (get one that hangs in your door frame!)
  • Suspension Trainer
  • A weighted vest
  • Barefoot shoes - Vibrams or similar

Kitchen basics:?

  • A tidy fridge?
  • Available space in the freezer
  • Cookbooks
  • A curated list of great culinary websites?
  • Cookware
  • Spices
  • Primal foods (the restock happens tomorrow!)

Shopping resources:

  • Local shops that offer quality protein and produce
  • Internet resources to order in the things you can't buy locally


  • Check out some options at work for quiet time and mini-workouts
  • What appliances are available to you at work??
  • Is there room in a spice cupboard for you to bring your own spices and oils?

Day 2

Diet - Primal Shopping Spree

Refer to the Primal Approved Foods list as your handy shopping list, and get filling your fridge, freezer, and pantry with your favorite items! Set yourself up for success by surrounding yourself with the foods to support you. ?

See next file for Primal Approved Foods PDF.

Exercise ? Moderate Duration Aerobic Workout

Determine ?moderate duration? according to your typical workout routine?likely somewhere in the range of 20 to 60 minutes. Maintain a comfortable pace of 55-75 percent of maximum heart rate, tracked by heart rate monitor, fitness tracker, or a few pulse checks during the session.?

Lifestyle - Calm, Relaxing Evening; and a Good Quality Sleep

Establish a screen curfew after dark, and dim the lights and/or use yellow lenses and bulbs after dark, too.?

Take a 5-to-15-minute evening stroll, enjoy some family relaxation time (board game, cards, talking, reading).?

Awaken early, hopefully near sunrise and without an alarm, but do the best you can.?

Expose yourself to direct sunlight as soon as you wake up, and consider an energizing morning ritual (breathing and stretching exercises, cold water plunge, hot shower, neighborhood stroll), if you are not the morning type.