Primal Protocol Blueprint
the modern manual to build your ideal physique
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western
science
hormones
metabolism
gut health
training
eastern
wisdom
6e
le
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sleep
food
sex
rewilding
Look your best
low fat & high muscle
Feel your best
all-day vibrant energy
LSD
Live a long life
maximum longevity
Primal Food Protocol
#1 Eat Whole Natural Food
eat these 4 food groups based on genetics and preference
Leafy greens, Bitter herbs
Colorful vegetables
spinach, arugula, cilantro, broccoli
cauliflower, cabbage, bell peppers
carrot, brussel sprouts
Nose to Tail” Meat
incl Organs, Bones & Head
fish, seafood, beef
chicken, lamb
Plant-Based
Pickled, Fermented
kimchi, sauerkraut
tempeh, miso
Vegetables
chickpeas, lentils
beans, mushrooms
tofu, tempeh
Protein
Nuts, Seeds
& their Butter
Fruit
prefer local & seasonal
berries, dates
"Filling" Carbs
Carbs
buckwheat, potatoes, quinoa
wild rice, pumpkin, red beets
Fats
avocados, coconut
walnuts, almonds, flax, chia
macadamia, pistachios, brazil
For Cooking
:P cacao, honey
avocado oil, coconut oil, olive oil
tallow, ghee, butter
Avoid
for Nutritious Flavour
salt, soy sauce, pepper coriander
paprika, curry oregano, thyme
basil, rosemary, garlic, ginger
onion, chili
for Sweet Tooth
honey, dates, banana
natural stevia leaf
processed sugar
industrial vegetable oils
refined carbs (bread, pasta, cereal)
alcohol
fruit juice
artificial flavourings
REMEMBER Your tastebuds change when you eat clean.
The longer you eat clean, the less you will want unhealthy food.
Primal Food Protocol
#2 Beware of research & 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 food you crave.
#4 Protein quality is very important
Get protein from whole natural food sources that are grass-fed, organic,
pasture-raised or wild-caught. Avoid processed supplements.
#5 Fats or Carbs are not the enemy
minimize or eliminate grains but eat enough healthy fats
& nutritious carbs even if weight loss is your main goal
#6 Minimize toxins in food
avoid processed sugar, industrial cooking oils,
pesticides, glyposate, mercury & plastic 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
strength
resistance training
progressive overload
primal physique
strong & agile
high muscle
flexibility
low body fat
stretching
#1 Push, Pull and Legs Days
simple but great routine no matter what your fitness goals are
#2 Biggest Muscle & Weights First
never get confused again about the order of exercises
- it works even if you are only using bodyweight
#3 Focus on Time-Under-Tension (TUT)
safer for your joints but effective in building muscle and strength
#4 Always Warm Up First
prevent injuries and reliably get to that
feel-good-beast-mode zone
#5 Always Stretch At The End
prevent injuries, optimize muscle recovery & gain agility
so that you move like a graceful wild cat
#6 Deep Belly Breathing
optimal breathing, especially when training, is crucial for peak
performance and safety
Primal Sleep Protocol
optimal sleep for optimal recovery
sleep
quantity
+
sleep
quality
#1 Don't use alarm clocks
this makes sure you get enough sleep
#2 Sleep early
sleeping when it's dark is more beneficial
than sleeping late and waking up late
#3 Maximize sleep quality
A. move more during the day
B. early morning sunlight to eyes
C. reduce blue light in the evening
D. don't eat close to bedtime
E. quiet, dark and cool
F. limit caffeine & alcohol
G. relax before bedtime
Primal Sex Protocol
for men
#1 Minimize or quit porn
although socially normalized, porn has harmful effects
spikes our dopamine the same way cocaine does
unrealistic expectations regarding women & sex
reduces our drive & focus to do hard things like working out
or reading these words right now haha
makes us more superficial in our appreciation of women
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
Primal Sex Protocol
for women
#1 Do not use birth control pills
although socially normalized, this creates serious harms to your
physical, mental, reproductive, emotional & hormonal health
#2 Honour your feelings & desires
understand masculinity & femininity to gain the clarity
and courage to listen to your true feelings and desires
#3 Careful who you exchange energies with
unlike men, women operating in their feminine are
not able to have "no strings attached" sex
Primal LSD Protocol
Shield gives you the time and energy to put into Learn and Diary
LEARN
experience
hobbies
books, podcasts
music create
express
travel
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Ph gar & bad
SHIELD
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smo
new school
DIARY
M en
ta l
main
strea
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mus
new
ic
s, mo
vies
adve
rtise
men
socia
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l me
dia
toxic
frien
ds
old school
Thinking
Best Therapist & Coach
manage stress better
Communication
process negative thoughts & emotions
Empathy
turn your dreams into reality
Emotional Intelligence
Listening
Self Discovery
develop your own beliefs, desires & perspectives in life
Primal Rewilding Protocol
re-aligning with what is natural
based on 300,000+ years of evolution
#1 Embrace discomfort
overcome
laziness
instant
gratification
don't wish for easy mode
nothing worth having comes easy
remember
comfort kills, discomfort is my friend
#2 Eat a wide variety of whole natural food
different food have
different nutrients
vitamins and minerals
If diet is wrong,
medicine is of no use
If diet is right,
medicine is of no need
#3 Minimize toxins
hair & skin "care" products
sugar "replacements"
cigarettes, weed & alcohol
artificial materials & chemicals
Primal Rewilding Protocol
re-aligning with what is natural
based on 300,000+ years of evolution
#4 Move more and exercise less
movement
is a daily
vitamin
you need
prioritize
physical play & non-exercise
physical movements
#5 Connect with nature
directly expose
yourself to the sun,
ocean, rivers &
ground
disconnect
from electronic gadgets
#6 Be part of a tribe
where you can
meaningfully contribute
feel needed and respected
if you like the blueprint, you
will love the ebook - click here
if you prefer videos, I
have a complete workshop for
food & training
if you want to work
1-on-1 with me, click here
no matter what you do,
thank you for reading this far 🙏
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