Anybody trying to shed fat has also probably 

tried every metabolic trick in the book: 

• Protein at each of several small

meals per day.

• “Fat-busting” combinations of

foods.

• Avoiding specific foods and

avoiding others at certain times

of day – such as starchy carbs

after 2 p.m., and no dairy or ice

cream (for life).

While all of these practices work, the diet 

you use for the rest of your life shouldn’t 

be restrictive and cause an unhealthy 

relationship with food, nor one that is stable 

one moment and unstable the next. 

If you dream of a different life with 

food and can’t wait to get off of a meal 

plan, it usually means that meal plan is 

unsustainable. 

Our plan is based largely on the hunter-

gatherer philosophy, with a few exceptions: 

Lean meats, seafood, fresh fruits and 

vegetables, and foods that are high in 

the essential nutrients such as vitamins, 

minerals, photochemicals, fiber, omega-3 

fatty acids, antioxidants, and more. These 

foods also happen to be low on the glycemic 

index, which is the way foods are measured 

by how they impact blood glucose levels, 

and how they affect either weight gain or 

loss. 

I prefer to focus on foods that are also 

low in body damaging trans-fats, sodium 

and refined sugars. 

For those looking to pack on mass, you 

can add some dairy, potatoes, and rice in 

with fresh vegetables and fruits 

NUTRITION

[N]

Grain-fed dairy animals will not offer the 

ideal Omega-3 profile. Heavy cream, but-

ter, and ghee are not a problem. Occasional 

consumption of fermented dairy options 

such as cheese and yogurt is acceptable.

NOTE:

28  PRIMAL MUSCLE  TRAINING GUIDE