Category Archives: 12 Week Program

12 Week Program – Week 1: Inaugural Lesson – Eliminate grains, Legumes, Sugar, Industrial Oils

Week 1: Inaugural Lesson – Eliminate grains, Legumes, Sugar, Industrial Oils

I’m so excited to have you as a new client! You will have to fill out the Intake Form so I can get a better idea of where you have been and where you want to go in your health journey. Once you submit this form and I review it, you should schedule a 30 minute call to talk about it and the first week of the program. (As part of the program, you should schedule a 30 minute talk on every Monday during the 12 weeks.) In the meantime, you can start the program! Good luck and hang in there!


It should come as no surprise that the first steps we will take along this 12-week journey to primal living are focused on food. All things being equal, diet is where we can truly make the largest impact on your health. So we’re going to focus heavily on nutrition. Also important to note is that dietary change is the part you are probably most nervous about. By introducing these big food changes right off the bat, it’ll give us the full 12 weeks together to help navigate these changes.

Although the nutrition phase of the 12-Week Primal Health Coaching program encompasses six total weeks of food focus (four initial weeks as addressed here, plus two additional weeks later on), we will be addressing food and nutrition topics every single week of this program. This is a good thing: by the end of 12 weeks we will have troubleshooted every weird craving; social situations (weddings, parties, vacations) that seem to exist solely to sabotage us; emotionally-driven food binges; and probably more than a few “wagon fall-offs.”

Three months; 12 weeks; 90 days: this is a length of time shown again and again to be long enough to exact real, (potentially) permanent change. You can do it!

As this portion of the program involves some of the biggest, most difficult changes, we’re going to spend a good chunk of time here. This section of the 12-Week Primal Health Coaching program starts at the beginning of week 1, and runs until the end of week 4. There are two coaching sessions built in: one at the beginning of week 1, and another at the end of week 2. Each of those sessions will introduce a new primal food concept: 1) Eliminating grains, legumes, sugar, and industrial oils; 2) Shifting macronutrient focus to fat and away from carbohydrate.

Oftentimes the first 2 weeks of transitioning to primal eating are the most difficult. You are letting go of some of your long-held food habits. In many cases we are taking away your favorite foods (but we’re also giving you the green light on a lot of amazing foods that you may have avoided previously, due to the “fear of fat” drilled into you via conventional wisdom). You may miss your crackers, breads and noodles. You may exhibit symptoms relating to legitimate withdrawal from the addictive nature of these foods.It could get tough during these initial 4 weeks of transformation from sugar-burner to fat-burner. So, we have chosen to start with the biggest change first: eliminating the SAD foods that make us sick and fat.

To do that, I want you to go through my 21 Day Intro to Primal program. This program can be accessed in the future by selecting the 21 Day Intro/Reset under the “What’s Out Here” heading in the column on the left hand side of the screen. You’ll get a lot of info on the foods to eat and the foods to avoid, plus a lot of other good info.

Happy reading and eating (the right foods)!


12 Week Program – Week 5

Week 5

By now you should have completed the 21 Day Intro to Primal program. If you followed the program well, you should now be fat adapted! That means your body can run on fat and is not looking for carbs for fuel. The new foods, with an emphasis on fat and protein and a de-emphasis on carbs, will reduce your cravings to eat all the time. You’ll be satisfied longer! Remember, and this is a hard one, to eat only when you’re hungry. If you’re not hungry, skip a meal! Its called intermittent fasting.

You should be able to handle the 21 Day Ketosis Focus Challenge at this point.  Please note, that doesn’t mean go out there and eat 12 “keto” meals a day! Everybody nowadays puts a keto label on their food, but a lot of times these meals are just barely keto and if you eat anything else you’re out of ketosis.  So is it really keto? My best advice to you is to keep the food you’re eating simple and basic. Don’t fall into the lure of LCHF pizza doughs, burger buns, low carb pastas, etc, etc.  That is, just yet! My third 21 Day Challenge is a LCHF Fun Foods challenge where I introduce you to a lot of these low carb alternatives. So at the end of the next 4 weeks, you can do that challenge, or if you’re having success with the Ketosis Focus challenge, you can do this one again. Be flexible!

12 Week Program – Week 9

Week 9

OK! At this point, you should be a fat burning beast! You’ve gone through the 21 Day Intro and the 21 Day Ketosis Focus challenges. You are now at a crossroads. What’s next? For me, I actually did the 21 Day Intro 14 weeks in a row! That’s how I lost the majority of weight. 70 pounds to be exact! I then started to do some fasting, doing new recipes like what’s in the Fun Foods Challenge. I went down another 20 pounds over the next 3 years. So you can see, the results are a little slower. If you can stay away from dairy, you’ll be much better off. I love my dairy!

So, you can either do the Intro over again, or keep doing the Ketosis Focus, or if you bored with the food, try the Fun Foods Challenge. Keep in mind that you don’t have to do all the recipes in the Fun Foods Challenge everyday. Feel free to skip around. If you have lots of leftovers, just do the next day’s recipe later! Be flexible.