Primal 101
Since the early 2000s, the primal diet has become increasingly popular among health enthusiasts and those just trying to improve the quality of their lives. Now, I am the last girl on this green earth to want to promote a "diet," as we often know them to be, but hear me out because this one is important.
The primal diet is loosely based on the premises outlined by the paleo diet. It's derived from the concept of consuming what our ancestors ate during the Paleolithic era. The diet emphasizes whole, unprocessed foods and eliminates processed and refined foods, seed oils, grains, legumes, and dairy. I don't follow this diet like a textbook; there are nuances, and other diets have positive components that are worth integrating into this one. To keep things simple, let's look at what a primal diet is, and if you want to get started, this list will show you how to do it.
If you're looking to follow a primal diet, here are some tips to help you maintain a healthy lifestyle:
Focus on whole foods:
The primal diet emphasizes whole, unprocessed foods. Focus on eating fresh fruits and vegetables, grass-fed meat, wild-caught fish, and healthy fats such as avocado and coconut oil. Avoid processed foods and artificial sweeteners.
Eliminate grains and legumes:
Grains and legumes are not allowed on the primal diet. These foods can cause inflammation in the body and are often highly processed. Instead, opt for starchy vegetables such as sweet potatoes and butternut squash.
Incorporate healthy fats:
Healthy fats are an essential part of the primal diet. These include saturated fats from healthy animals, such as grass-fed butter, ghee, tallow, and lard. These fats help keep you full and provide essential nutrients for your body. Some plant-derived oils are great, too, like coconut oil, avocado oil, and well-sourced extra virgin olive oil.
Avoid Unhealthy fats:
Despite what our doctors and associated medical establishments often tell us, seed oils are not conducive to a healthy, well-rounded human diet. Learn to read food labels and product packaging to identify seed oils and avoid them at all costs. Seed oils are polyunsaturated fatty acids (PUFAs) and highly processed, inflammatory oils that are chemically unstable and cause damage at the cellular level. These include vegetable, canola, soybean, safflower, sunflower, rapeseed, cottonseed, and grapeseed oils.
Avoid Sugar:
Watch that sugar! This includes processed sugar, artificial sweetening substitutes, and natural sweeteners. Instead, opt for fresh fruit to satisfy your sweet tooth.
Eat enough protein:
Protein is an integral part of the primal diet. Aim to eat a variety of protein sources, such as grass-fed beef, wild-caught fish, and free-range chicken. Protein helps to keep you full and satisfied and provides important nutrients for your body. Optimize your protein consumption by adding adequate healthy fats, such as butter, ghee, tallow, lard, bone broths and stocks, and full-fat dairy.
Drink water:
Clean, filtered water is essential for our health. This part is simple: drink it when you're thirsty! Don't worry about cramming large amounts of water into your body. Just drink water when you experience thirst, and be mindful of your tendency to reach for beverages that aren't water. When implementing dietary changes, we tend to forget accessory beverages, such as juice, kombucha, sweetened teas, and coffees, can come with their own slew of inflammatory ingredients and added sugars that spike insulin.
Get a restful sleep every night:
Getting enough sleep is an essential part of maintaining a healthy lifestyle. Aim to get 7-8 hours of sleep per night to help your body recover, heal from inflammation or injury, and recharge.
Move regularly:
Regular movement is vital for maintaining a healthy weight and overall health. Aim to walk as much as possible. When you're just starting out, depending on your age and body condition, start by walking around the block, getting fresh air, and incorporating simple movement once or twice a day. When in doubt, keep things simple. If you're an active gym attendee, it's important not to work out too much. Too much exercise can cause chronic stress and inflammation as well. It's all about balance and finding a sweet spot based on your individual needs.
Listen to your body:
Everyone's body is different, so it's essential to listen to your body and access your intuition when you adjust your diet and lifestyle. If you're feeling tired or sluggish, it may be a sign that you need to adjust your diet, the timing of your meals, or get more sleep.
Following a primal diet can be a great way to improve your overall health and well-being. By focusing on whole, unprocessed foods and eliminating processed and refined sugars and oils, you can help your body function at its best. Remember to listen to the wisdom of your unique body and adjust your diet and lifestyle accordingly to maintain a healthy, balanced lifestyle. Depending on how effed up you are, health-wise, you may be better suited for a carnivore diet, keto, or even the lion diet. Everyone is different, and you might not need a diet as strict as someone with a chronic disease condition, insulin resistance, or rheumatoid arthritis. Maybe you simply want to feel more energized, have a better relationship with food, and feel more informed about your options and choices. That makes the primal diet an excellent start for many people looking to make positive changes for themselves and their families.
So… what now? Are you interested in learning more about the benefits of a primally aligned diet and what it can do for you? Maybe you think it sounds great, but you just don't know where to start. This is where I come in…
As a Certified Primal Health Coach, this is my bread and butter, specialty, and life’s work! I help people from all walks of life learn how to optimize their health, restore energy, sleep better, and improve their lives.
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