“Strong personal relationships are characterised by an ability and willingness to do each other favors. Strive to put family first, then your social circle, and back off on efforts to be a social media superstar.”

“Our ancestors, who were able to survive and reproduce under unimaginably harsh environmental circumstances, refined and perfected the human genetic recipe.”

“Your Primal efforts must be fun, energising and easy to maintain at all times, otherwise, you are destined to fail.”

“Your original 'factory setting' is to be an efficient fat-burning beast!”

“Regardless of your starting point, past failures or bad luck with familial genes, you can turn things around quickly – starting with your next mail and next workout. Your genes expect you to be lean, strong, energetic and healthy.”

“Eating cholesterol and bad fat will contribute to heart disease if and only if you bathe them in a massive lifelong overdose of insulin and glucose.”

“Adjust your mentality to make veggies a centrepiece of your meals and snacks. Get comfortable with occasionally consuming larger quantities than typical Western diet traditions call for.”

“Our ancestors went for days without anything to eat, and carbohydrates were extremely scarce for two million years. The truth is, fat is the preferred fuel for human metabolism.”

“Oily, cold-water fish from remote, pollution-free waters (anchovies, herring, mackerel, salmon, sardines) are some of the most nutrient-rich foods on the planet: no other food comes close to their omega-3 levels.”

“Eat your food slowly and chew each bite completely (20-30 chomps is ideal) to facilitate proper digestion.”

“Instead, choose decaf for your second cup of the day, engage in good sleeping habits, moderate insulin production in your diet, exercise Primally and boost energy naturally with cold water plunges, deep breathing sequences, napping or quick exercise breaks after long periods of inactivity.”