Course Description

The Primal Blueprint is a way of life patterned after the diet, exercise and lifestyle behaviors of our hunter-gatherer ancestors. This comprehensive multimedia educational course will guide you step-by-step through a 21-Day Challenge to eliminate unhealthy habits and get back to the basic primal behaviors that promote optimal gene expression. You’ll tackle challenges each day in the areas of diet, exercise, and lifestyle, with an accompanying video directing you through each challenge.

During the transformation program, you will escape from the energy roller coaster, fat-storing, inflammatory effects of today’s grain-based, high-carbohydrate modern diet, and adopt an eating strategy that will reprogram your genes to prefer fat for fuel. We will teach you how to avoid the all-too-common chronic approach to exercise that leads to fatigue, injury, and burnout. Instead, you will implement a an intuitive blend of: regular low-level aerobic workouts at the proper heart rates; increased general everyday movement and mobility/flexibility practices; regular high-intensity strength workouts; and occasional brief, all-out sprints.

We’ll help you slow life down, taking time for play, sunlight and fresh air, and adequate sleep. Far from a crash course, the Primal Reset allows you to efficiently reduce excess body fat * with natural, easy-to-maintain lifestyle changes. Set yourself up for a lifetime of healthy living and effortless weight management with this intensive, comprehensive multimedia program that gives you everything you need to succeed!*

Interested in taking this course? Click here to enroll today!

Host

Brad Kearns

Brad Kearns is the President of Primal Blueprint Publishing. He has worked closely with Mark Sisson since 2008 on The Primal Blueprint, The Primal Blueprint 90-Day Journal, The Primal Connection, and as co-author of Primal Endurance and the NYT Bestselling book, The Keto Reset Diet. Kearns is a former national champion and #3 world-ranked professional triathlete.

Course curriculum

  • 1

    Getting Started

    • 21-Day App

  • 2

    Introductory Material

    • Out With The Old

    • In With The New

    • Primal Transformation Benefits

    • Key Concept #1

    • Key Concept #2

    • Key Concept #3

    • Key Concept #4

    • Key Concept #5

    • Key Concept #6

    • Key Concept #7

    • Key Concept #8

    • 21-Day Challenge Intro

  • 3

    21-Day Challenge

    • Day 1: Diet - Kitchen Pantry Purge

    • Day 1: Diet - Ditch Sugars, Grains, Bad Oils

    • Day 1: Diet - Tale Of Two Breakfasts

    • Day 1: Diet - Tale Of Two Snacks

    • Day 1: Diet - Restock Preparation

    • Day 1: Diet - Empasize High Fat, Nutrient Dense Foods

    • Day 1: Exercise - Increase Daily Movement

    • Day 1: Exercise - Increase Everyday Movement

    • Day 1: Lifestyle - Primal Essentials

    • Day 2: Diet - Primal Shopping Spree

    • Day 2: Exercise - Moderate Duration Aerobic Workout

    • Day 2: Exercise - Slow Down!

    • Day 2: Lifestyle - Calm, Relaxing Evening

    • Day 2: Lifestyle - Optimizing Your Sleep Environment

    • Day 3: Diet - Primal Celebration Dinner Planning

    • Day 3: Diet - Boycott Industrialized Food

    • Day 3: Exercise - Full-Length PEM Workout

    • Day 3: Exercise - PEM Pushup

    • Day 3: Exercise - PEM Pullup

    • Day 3: Exercise - PEM Squat

    • Day 3: Exercise - PEM Plank

    • Day 3: Lifestyle - Play

    • Day 4: Diet - Honor Hunger

    • Day 4: Exercise - Aerobic Adventure

    • Day 5: Diet - Modern Foraging

    • Day 5: Exercise - Max Reps PEM

    • Day 5: Lifestyle - Active Couch Potato Rebellion

    • Day 6: Primal Celebration Dinner

    • Day 6: Extended Duration Aerobic Workout

    • Day 6: Lifestyle - Listening Challenge

    • Day 7: Diet - Intuitive Eating

    • Day 7: Exercise & Lifestyle - Grand Play Outing

    • Day 8: Diet - No Labels Challenge

    • Day 8: Exercise - Sprint Workout

    • Day 8: Exercise - An Overview of Sprinting

    • Day 8: Exercise - Sprint Workout Guidelines

    • Day 8: Exercise - Sprint Warm-up

    • Day 8: Exercise - Basic Track Workout

    • Day 8: Exercise - Intermediate Track Workout

    • Day 8: Exercise - Sprint Workout Warm-down

    • Day 8: Lifestyle - Tiptoe Into The Barefoot World

    • Day 8: Lifestyle - Barefoot Exercises and Stretches

    • Day 9: Diet - Track Macronutrient Intake

    • Day 9: Exercise - Increase Daily Movement Pt2

    • Day 9: Lifestyle - Media Fast

    • Day 10: Diet - Eating Environment

    • Day 10: Exercise - Primal WOW

    • Day 10: Lifestyle - Email Fast

    • Day 11: Diet - Create A Primal Recipe

    • Day 11: Exercise - Moderate Duration Aerobic Workout

    • Day 11: Lifestyle - Work Peak Performance

    • Day 12: Diet - Repeat Primal Recipe and Go Coco-nuts

    • Day 12: Diet - Making A Primal Smoothie

    • Day 12: Exercise - Abbreviated Or Full PEM Workout

    • Day 12: Lifestyle - Nurture Your Intimate Social Circles

    • Day 13: Diet - Top Of Spectrum

    • Day 13: Exercises - Moderate Duration Aerobic Workout

    • Day 13: Lifestyle - Get Adequate Sunlight

    • Day 14: Diet - Macro Check-Up

    • Day 14: Exercise - Rest Day

    • Day 14: Lifestyle - Reflection

    • Day 15: Diet - Intermittent Fast

    • Day 15: Exercise - Advanced WOW

    • Day 15: Lifestyle - Cave Time

    • Day 16: Diet - Go Local

    • Day 16: Exercise - Moderate Duration Aerobic Workout

    • Day 16: Lifestyle - Calm, Relaxing Evening

    • Day 17: Diet - Modern Foraging #2

    • Day 17: Exercise - Full-Length PEM Workout

    • Day 17: Lifestyle - Reach Out

    • Day 18: Diet - Kitchen Pantry Purge

    • Day 18: Exercise - Moderate Duration Aerobic Workout

    • Day 18: Lifestyle - Use Your Brain

    • Day 19: Diet - Targeted Weight Loss

    • Day 19: Exercise - Sprint Workout

    • Day 19: Lifestyle - Mini Play Breaks

    • Day 20: Diet - Fasting Until WHEN

    • Day 20: Exercise - Extended Duration Aerobic Workout

    • Day 20: Lifestyle - 10 Primal Changes

    • Day 21: Diet - Sensible Indulgences

    • Day 21: Exercise - Full-Length PEM

    • Day 21: Lifestyle - Reflections

  • 4

    Concluding Material

    • Final Instructions: Mindset

    • Final Instructions: Action Items

  • 5

    Supplemental Resources

    • 21-Day Total Body Transformation eBook

    • 21-Day Total Body Transformation Audiobook

    • Primal Fuel Recipes

    • Primal Blueprint Poster

    • Primal Blueprint Shopping LIst

    • 21-Day Journal

    • Quick & Easy Meals Cookbook