Jennifer Wannen (Zotalis)

Primary writing and research assistant for this full-length book, which placed Silver in the Body, Mind & Spirit category for the IBPA Benjamin Franklin Award; the Eric Hoffer Award for best self-published book; and a Bronze medal from IndieFab for their health category.

In this guide you’ll find all the basics for making the best nutritional choices to optimize your health and well-being. You’ll also find personal reflection points that can help you
create individual goals, as well as concrete action items you can use in implementing your plan. By focusing on one change at a time, you’re more likely to make each step a permanent and powerful part of your lifestyle. Changing your lifestyle may not be an easy process but we’ll keep it simple and focus on one success at a time. The journey of a thousand miles starts with a single step. Let's get started.

To cultivate that kind of health integrity, we have to acknowledge that everything counts. There are no games, no hiding, no pretending, no excuses. That doesn’t mean people with health integrity don’t eat a dessert sometimes, but there’s no emotional ruse or hand-wringing to it. You own it – for all the good and bad. You don’t blame outside pressures or people. You don’t deal in regret. Part of the problem is a misplaced fascination with the transgressive. Somehow cheating ourselves is the ultimate gratification. We mistake indulgence for decadence, discipline for deprivation....

When people are looking to make major health change—from losing weight to addressing chronic conditions, transforming their fitness to recharging their vitality—it’s easy to become overwhelmed. Questions abound. Where should they start? Where can they fit in these changes? How much do they really need to change? How do they deal with stumbling blocks? What if it’s not working? What if they fail?
With so many uncertainties and variables, with so much at stake, the most important question for t...

The numbers are staggering…. According to the CDC, 7 out of 10 deaths are attributable to chronic disease. Those with chronic conditions account for 76% of physician visits, (PDF) and their care by the latest estimate comprises 86% of U.S. health care costs. There is growing and dramatic concern among health care providers, administrators and public health experts over the time required for the care of chronic conditions, particularly with the corresponding pressure to increase clinical time ...

We’re skilled listeners. We’re healthy lifestyle, fitness and nutrition experts. We’re professional coordinators for effective behavior change programs. We’re enthusiastic support figures and committed motivators. In the scope of our coaching relationships, we play so many encouraging roles for our clients to promote their success. Yet, we’re also their truth tellers, continually holding up mirrors to our clients’ efforts, helping them learn to be accountable to themselves by fostering and mo...

More than anything, self-care as I see it is less than a list of behaviors and more a mindset that you’re going to do what serves you rather than what upholds the typical routine and others’ infinite expectations. If that sounds selfish, I’d offer you the seeming irony that when we let go of the obligation to react to others’ expectations, we can actually be more present to their needs as well as our own. We’re off the manic carousel and standing on solid ground. It’s a much better vantage point from which to perceive, act, and relate in life.

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I’m not talking here about the two-day relocation of everyone in the office. I don’t mean the family vacay, enjoyable but fraught with chaos as it often is. I don’t mean a couple’s getaway, (which of course has its own unique benefits). And as much as I look forward to PrimalCon and encourage everyone to join us in April, I don’t even mean that kind of event. I’m talking about a different kind of retreat here, specifically the personal retreat, that solo venture in which one gets...

We all live it or live with it to some extent – our society’s obsession with speed. Whether it’s with omnipresent traffic, constant deadlines, or crammed schedules, too many of us spend too much time running or overrun. The pace itself can over time become a lens for life, our focus in constant erratic motion. In the cursory sweeps of our day, we miss out on the nuanced textures of life – the sensory pleasures of a good meal, the subtle changes in our growing child’s face, the quiet beauty of...

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A couple of weeks ago I wrote about slow living, the philosophy that encourages us to reclaim our time and consciously approach the way we live. Slow living isn’t as much about pace as it is depth of experience – absorbing the full dimension of each moment and relationship. In slow living and other conscious living philosophies, we’re called to re-sensitize ourselves to life. We notice more, feel more, and perhaps come to know ourselves more. We leave behind an existence led on au...

We’re entering the lazy days of summer here, but I wonder how many people feel an increase in stress and obligations. Every year I feel like the leisure time of summer erodes at a more rapid pace. Whatever happened to summer as a time for R&R (especially for kids)? Of all our personal limited resources, I often wonder why rest gets such short shrift. Although our hunter-gatherer ancestors worked only about 12-20 hours a week, leaving virtually the whole day to rest, socialize and ...

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There are many meaningful reasons people go Primal: they want to improve their fitness, increase their longevity, feel younger, reverse lifestyle conditions, heal hormonal imbalances, enhance fertility, get off prescription medications, and lose fat. With regard to losing fat, some want to lose a good deal of it—to significantly alter their body composition. This goal, while it has the power to shift one’s entire health trajectory (not to mention life experience) may also be the m...

“The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.”
Albert Ellis, psychologist
This week a friend of mine lost her mother. A year and a half ago she’d been diagnosed with bone cancer. Despite numerous surgeries and treatments, the cancer continued to spread widely and was found in her brain two months ago. After accepting hospice a week ago...

However tough, rugged, and badass we might consider ourselves, the fact is none of us is indestructible. The human body, for the miracle that it is, is vulnerable as well as mortal. Even those of us in perfect health may at some point become injured—with or without the possibility of full recovery. Most of us are down for the count (or moving more slowly) a couple times a year with this or that virus. But even with the best Primal efforts, there are those among us who will go thro...

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“So, what do you do?” We’ve heard the question (and likely asked it) a million times over when meeting people. It’s the standard line for small talk, but it’s always rubbed me the wrong way. Admittedly, the question itself isn’t the problem. I personally love hearing what people are up to, but the assumption behind the question—“What do you do to make a living?”—often won’t get you to the real stories. For me, I’d rather hear about how people feed their passions than how they pay ...