The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series)

Meal timing and frequency: Eat fewer carbs pre-workout and more post-workout. Try to concentrate carbs into a single sitting to avoid prolonged insulin spikes. Eat two to four meals per day.

Protein intake: Start at 0.5 grams per pound of body weight. You can increase to 0.8 grams per pound if losing or gaining weight or if doing heavy weight training.

Eat lunch within three and a half hours of breakfast. • Consume the majority of your daily calories at lunch. • Try to consume only one complex carbohydrate. For instance, have brown rice or black beans, but not both in the same meal. • Incorporate at least one good-fat food, such as avocado, olive oil, or sunflower seeds. They keep blood sugar mor