Primal Blueprint

the modern manual to build your ideal physique

Why Primal?
Our bodies were perfected over 300,000 years of natural selection.
The health problems we face now - obesity, depression, back pains &
heart problems - are merely a product of our busy city lifestyles.
Despite our obsession and advancements in technology, we only have
one primitive physical body to experience life with.

What is it?
A holistic approach to burning fat
western
and building muscle science
A combination of eastern wisdom eastern
wisdom
with western science

How it works
Reprogram your genes by optimizing your MHG
Take control of the 6 primal elements Metabolism
Hormones
Gut health
training

sleep Look your best

low fat & high muscle

sex
Feel your best
food all-day vibrant energy

Live a long life

rewilding LSD maximum longevity
 Primal Food Protocol
Whole Natural Food Guide

eat these 4 food groups based on genetics and preference

Leafy Greens, Bitter Herbs Nose to Tail Meat

& Colorful Vegetables incl. Organs, Bones & Head
spinach, arugula, cilantro, broccoli fish, seafood, beef
cauliflower, cabbage, bell pepper chicken, lamb
carrot, brussel sprouts
Plant-Based
Fermented chickpeas, lentils
kimchi, sauerkraut beans, mushrooms
kefir, tempeh, miso tofu, tempeh
Vegetables Protein

Fruit Nuts, Seeds

Carbs Fats
berries, dates & their Butter
local & seasonal fruit avocado, coconut
walnuts, almonds
Starchy flax, chia, macadamia
buckwheat, quinoa, wild rice pistachio, brazil
pumpkin, potato, red beets
For Cooking
Yummy :P cacao, honey
avocado oil, coconut oil, olive oil
tallow, ghee, butter

For Sweet Tooth

honey, dates, bananas, natural stevia leaf

For Flavour
salt, pepper, soy sauce Avoid
coriander. paprika bad oils (refined vegetable oils)
oregano, thyme, basil bad carbs (sugar + refined carbs)
rosemary, garlic, ginger alcohol & fruit juice
onion, chili, curry artificial flavourings
pesticides, fertilizers, hormones & antibiotics in your food

“
“ REMEMBER: Your tastebuds change when you eat clean.
The longer you eat clean, the less you will want unhealthy food.
 Primal Food Protocol
#1 Eat whole natural foods

#2 Beware of nutrition experts

most health facts & recommendations are biased by profit
reading about history helps with critical thinking & seeing the big picture

#3 Eat fermented food

the health of your gut microbiome decides how you feel,
how well you burn fat, build muscle & what foods you crave

#4 Protein quality over quantity

avoid processed supplements. Ideally get protein from whole
natural food sources that are grass-fed, pasture-raised or wild-caught

#5 Fats and carbs are NOT the enemy

minimize or eliminate grains but eat enough good fats
& carbs even if weight loss is your main goal

#6 Minimize food toxins

reduce bad oils, bad carbs, artificial flavourings,
pesticides, antibiotics and hormones in your food

#7 Fast regularly
going for extended periods of time without food is
not only ok - they are crucial for optimal health
 Primal Training Protocol

Primal Physique
strength
✔ strong & agile
✔high muscle
resistance
training +
progressive
overload
✔low body fat
flexibility
stretching
#1 Push, Pull & Leg Days
simple but effective routine no matter what your fitness goals are

#2 Biggest muscle & weights first

order of exercises - start with the biggest muscle groups & weights first
same concept applies to pure bodyweight exercises

#3 Focus on Time-Under-Tension (TUT)

safer for your joints AND effective in building muscle and strength

#4 Warm up first
prevent injuries and reliably get to that feel-good-beast-mode zone

#5 Stretch at the end

prevent injuries, optimize muscle recovery & gain agility
so that you move like a graceful wild cat

#6 Deep belly breathing

whenever possible, breath deeply with your diaphragm to maximize
blood oxygenation, performance and recovery
 Primal Sleep Protocol
optimize sleep for optimal recovery

sleep
quantity + sleep
quality

#1 Maximize Sleep Quantity

a. sleep earlier
sleeping when it's dark is more beneficial than
sleeping late and waking up late
b. avoid alarm clocks
do this when possible to ensure you
get enough sleep

#2 Maximize Sleep Quality

a. early morning sunlight to eyes
b. move enough during the day
c. limit caffeine and alcohol
d. don’t eat 2-3hrs before bedtime
e. relax and screen-detox before bedtime
f. quiet, dark and cool bedroom
 Primal LSD Protocol
LSD is the mental framework to unlock
Habit Swapping

LEARN

Experience | Express | Create

hobbies, books, podcasts, music, travel

Physical Mental
bad oils & bad carbs SHIELD mainstream music
processed food news, movies
caffeine & alcohol advertisements
recreational drugs Shielding gives you social media
sleep deprivation toxic friends
the time and energy
smoking
to Learn & Diary

DIARY

Become your own Therapist & Coach

✔ manage stress better
✔ process negative thoughts & emotions
✔ turn your dreams into reality
Thinking
Communication
Empathy
Emotional Intelligence
Listening
 Primal Rewilding Protocol
re-aligning with what is natural
based on 300,000+ years of evolution
#1 Embrace discomfort
overcome laziness and instant gratification
don't wish for easy mode - nothing worth having comes easy
comfort kills, discomfort is my friend

#2 Eat a wide variety of food

different food have different nutrients, vitamins and minerals

#3 Minimize toxins
If the diet is wrong,
hair & skin "care" products medicine is of no use
sugar "replacements" If the diet is right,
cigarettes, weed & alcohol medicine is of no need
artificial materials & chemicals

#4 Move more
movement is a daily vitamin you need
prioritize physical play & non-exercise physical movements

#5 Connect with nature

expose yourself to direct sunlight, oceans, rivers & ground
disconnect from electronic gadgets

#6 Be part of a tribe
where you can:
meaningfully contribute
feel needed and respected
can get emotional, pyschological and physical benefits
 Primal Sex Protocol

Men

#1 Beware of porn
although socially normalized, porn has harmful effects
it spikes our dopamine the same way cocaine does
unrealistic expectations of women & sex
reduces our drive & focus to do hard things like working out or learning
porn turns sex into a spectator sport

#2 Ejaculate less
ejaculating too often:
can lead to addiction to comfort & instant gratification
is the opposite of taking in super-concentrated nutrients

Women

#1 Avoid birth control pills

although socially normalized, this creates serious harms to your physical,
mental, reproductive, emotional & hormonal health

#2 Honour your true desires

understand masculinity & femininity to gain the clarity
and courage to listen to your true feelings and desires

#3 Be as picky as you want

casual sex affect men and women differently
some women are better off avoiding “no strings attached” sex
 Thank you!
Congratulations on completing the Primal Blueprint!
I hope you found the information within these pages helpful
for your journey to a healthier and fitter you.

A few reminders...

Fitness is a journey, not a destination

Consistency is key
The best time to take action is NOW!

If you found this manual valuable,

you might just love my other resources :)

And if you‘d like to work personally with me,

here‘s the link for you ;)

Come say hi!

@primalphysique printer-friendly
version now
available!
Primal Blueprint If the diet is wrong,
medicine is of no use
6 Levers: food | training | sleep | LSD | rewilding | sex If the diet is right,
medicine is of no need
Primal Food Protocol
1. Eat whole natural foods
2. Beware of nutrition experts
3. Eat fermented food
4. Protein quality over quantity
5. Fats & carbs are NOT the enemy Vegetables Protein
6. Minimize food toxins Bitter herbs, Nose to Tail Meat
7. Fast regularly leafy colorful greens including Organs,
spinach, arugula, cilantro, Bones & Head
Primal Training Protocol broccoli, cauliflower, fish, seafood,
1. Push, Pull & Leg Days cabbage, bell pepper, beef, chicken, lamb
2. Biggest muscle and carrot, brussels sprouts Plant-Based
weights first Fermented Foods chickpeas, lentils, beans,
3. Focus on TUT kefir, miso, kimchi, sauerkraut mushrooms, tofu, tempeh
4. Warm up first
5. Stretch at the end Carbs Fats
6. Deep belly breathing
Starchy Nuts, Seeds & their Butter
Primal Sleep Protocol buckwheat, quinoa, wild rice, avocado, coconut, walnuts,
1. Maximize sleep quantity pumpkin, potato, red beets almonds, flax, macadamia,
Sleep earlier Fruits chia, pistachio, brazil
Avoid alarm clocks berries, dates, local & For Cooking
2. Maximize sleep quality seasonal fruit avocado/coconut oil,
Early morning sunlight to eyes Yummy :P olive oil, tallow,
Move enough during the day cacao, honey ghee, butter
Limit caffeine and alcohol
Don’t eat 2-3hrs before bedtime
Relax and screen-detox before bedtime
Quiet, dark and cool bedroom
Primal LSD Protocol For For Flavour
1. Learn - Experience, express, create Sweet Tooth salt, pepper, soy sauce
2. Shield - Physical & Mental honey, dates, coriander. paprika
3. Diary - Be your own therapist & coach bananas, natural rosemary, garlic, ginger
stevia leaf oregano, thyme, basil
Primal Rewilding Protocol onion, chili, curry
1. Embrace discomfort
2. Eat a wide variety of food “
3. Minimize toxins
Mental

“
4. Move more
5. Connect with nature Physical mainstream music REMEMBER!
bad oils & bad carbs news, movies Your tastebuds change
6. Be part of a tribe
processed food advertisements when you eat clean.
Primal Sex Protocol caffeine & alcohol social media The longer you eat clean,
recreational drugs toxic friends
Men the less you will want
sleep deprivation unhealthy food :)
1. Beware of porn
smoking
2. Ejaculate less
Women Thinking
1. Avoid birth control pills
Empathy The Primal Way
Listening look your best, feel your
2. Honour your true desires Communication
best & live a long life
3. Be as picky as you want Emotional Intelligence