Primal Cycles: Making It Work in the REAL World [Part I]

Contents:

1. Introduction

2. Climate Adjustments

3. Training & Performance

4. Supplements

5. What’s Next?

INTRODUCTION: THE GAP BETWEEN THEORY AND REALITY

You understand the framework now.

Winter carnivore. Spring pescatarian. Summer high-carb. Fall balanced.

The science makes sense. The tribal examples prove it works. You can see the logic.

But then you look at your actual life and think: "How the hell do I make this work for ME?"

Maybe you live in Florida where it's 85°F year-round. Maybe you're training for a triathlon and wondering how to fuel it seasonally. Maybe you're a woman who tried carnivore and lost your period after three months. Maybe you're wondering if you need to take supplements or if food is enough.

These aren't theoretical questions. They're the difference between understanding seasonal eating and actually living it.

Over the next two articles, I'm going to show you how to adapt this framework to YOUR life—your climate, your training, your body, your situation.

This first part covers the foundational adjustments: climate variations, training strategies, and supplements.

The second part will tackle women and hormones, social situations, and common troubleshooting issues.

I'm not going to give you every possible scenario and solution—that's what coaching is for. But I'll give you the principles and the most critical adjustments so you can start adapting this framework intelligently.

Let's go.

Climate Adjustments (When You Don’t Have Four Seasons)

Tropical Climates: No Winter? No Problem.

Let's say you live in Miami. Or Bangkok. Or São Paulo. Or anywhere near the equator.

You don't have winter. It's 80°F year-round. The sun is always blazing. There's no "cold season" to trigger a shift to high-fat, carnivore eating.

So how the hell do you do "seasonal eating" when there are no seasons?

Here's the trick: you're not following the calendar. You're following environmental cues.

In tropical climates, the seasons aren't defined by temperature—they're defined by rainfall. Dry season vs. rainy season. And your ancestors in those regions ate accordingly.

DRY SEASON = YOUR ‘WINTER’

When the rains stop, food becomes scarce. Water sources dry up. Plants don't grow as abundantly. Game becomes leaner (because the animals are also dealing with scarcity).

This is your carnivore phase.

What to eat:

• Lean meats (game, poultry, fish)

• Organ meats (liver, heart, kidney)

• Eggs

• Bone broth

• Minimal plant foods (if any)

What to do:

• Embrace scarcity (you're mimicking the natural reduction in food availability)

• Practice intermittent fasting or OMAD (one meal a day)

• Focus on strength training (heavy lifts, low reps, recovery)

• Spend time in the sun (vitamin D production is still critical)

• Stay hydrated (dry season = dehydration risk)

Duration: 3-4 months (depending on your region's dry season length)

RAINY SEASON = YOUR ‘SUMMER’

When the rains come, everything changes. Rivers swell with fish. Fruit ripens. Plants grow. Food becomes abundant.

This is your high-carb phase.

What to eat:

• Local fruit (mango, papaya, banana, coconut, pineapple—whatever is in season)

• Lean protein (fish, poultry, shellfish)

• Leafy greens and vegetables (if tolerated)

• Minimal added fats (let the fruit provide your energy)

What to do:

• Take advantage of the abundance (eat more, train harder)

• Increase activity (high-volume training, endurance work, outdoor movement)

• Get maximum sun exposure (pair carbs with sunlight for optimal glucose metabolism)

• Stay active in the heat (swimming, hiking, running—your body is primed for it)

Duration: 3-4 months (depending on your region's rainy season length)

TRANSITION PHASES

Between dry and rainy seasons, you'll have transition periods—just like spring and fall in temperate climates.

Dry → Rainy (your 'spring'):

• Gradually introduce fruit and fish

• Monitor your gut response

• Increase outdoor activity as rainfall begins

Rainy → Dry (your 'fall'):

• Gradually reduce fruit and increase animal fats

• Shift to heavier, more satiating meals

• Prepare your body for the leaner months ahead

CONCLUSION: TROPICAL CLIMATES

You're still cycling. You're still following nature. You're just using different signals.

Instead of temperature, you're tracking rainfall and food availability. Instead of winter and summer, you're working with dry season and rainy season.

The principle is the same: your body thrives on variation, not chronic sameness.

Desert Climates: Extreme Heat Minimal Rainfall

Now let's say you live in Phoenix. Or Dubai. Or somewhere in the Sahara.

You've got extreme heat, scarce water, and minimal seasonal variation in terms of rainfall. It's hot as hades most of the year, with maybe a few cooler months.

So how do you cycle?

Here's the approach: follow temperature extremes and water availability.

PEAK SUMMER (YOUR 'HIGH-STRESS' PHASE)

When it's 110°F+ outside, your body is under massive heat stress. You're sweating constantly. You need hydration and electrolytes more than anything.

This is NOT the time to go full carnivore (high protein increases metabolic heat and dehydration risk).

What to eat:

• Lighter proteins (fish, poultry, eggs—easier to digest, less metabolic heat)

• Hydrating foods (melons, cucumbers, leafy greens if tolerated)

• Electrolyte-rich broths (bone broth with added salt)

• Minimal heavy fats (they increase metabolic heat production)

What to do:

• Prioritize hydration (water + electrolytes constantly)

• Train early morning or late evening (avoid peak heat)

• Reduce training volume (your body is already under stress from the heat)

• Spend time in water (swimming, cold baths—anything to cool down)

Duration: 3-4 months (June-September in most desert climates)

COOLER MONTHS (YOUR 'CARNIVORE' PHASE)

When temperatures drop to 60-80°F, your body can handle more metabolic heat from protein and fat metabolism.

This is your carnivore phase.

What to eat:

• Fattier cuts of meat (ribeye, ground beef, lamb)

• Organ meats (liver, heart, kidney)

• Bone marrow and broth

• Eggs

• Minimal plant foods

What to do:

• Increase training volume (your body can handle more output)

• Focus on strength and power (heavy lifts, explosive movements)

• Embrace the cooler temperatures (train outdoors, get sunlight)

• Fast intermittently (your body is more resilient in cooler temps)

Duration: 3-4 months (December-March in most desert climates)

TRANSITION PHASES

Spring (warming up): gradually shift from fattier meats to leaner proteins. Start adding hydrating foods.

Fall (cooling down): gradually shift from lighter proteins back to fattier meats. Reduce hydrating foods, increase satiety-focused meals.

CONCLUSION: DESERT CLIMATES

In extreme heat, your body's priority is thermoregulation and hydration—not digesting heavy fats and proteins.

In cooler months, you can shift back to carnivore and strength-building.

You're still cycling. You're just following temperature extremes instead of traditional seasons.

Arctic/Subarctic: Extreme Cold, Long Winters

Now let's say you live in Alaska. Or northern Canada. Or Scandinavia.

You've got 6+ months of winter. Subzero temperatures. Minimal daylight for months on end.

This is the opposite problem from tropical climates—you have TOO MUCH winter, not enough summer.

So how do you cycle?

Here's the approach: extend your carnivore phase and condense your summer phase.

WINTER (YOUR PRIMARY PHASE)

In extreme cold, your body NEEDS fat. Your metabolism ramps up to generate heat. You're burning through calories just to stay warm.

This is where you thrive on high-fat carnivore.

What to eat:

• Fattiest cuts of meat you can find (ribeye, pork belly, lamb, fatty fish)

• Organ meats (liver, heart, brain—critical micronutrients when plants are unavailable)

• Bone marrow and broth

• Eggs (if available)

• Raw dairy (if tolerated—traditional Arctic populations consumed fermented dairy)

What to do:

• Embrace the cold (cold exposure amplifies fat metabolism)

• Focus on strength and power (heavy lifting, low reps, explosive movements)

• Prioritize sleep (longer nights = more melatonin = deeper recovery)

• Get sunlight when possible (even winter sun helps circadian rhythm and vitamin D)

• Supplement vitamin D if sunlight is minimal (critical for mood and metabolism)

Duration: 6-8 months (October-May in many Arctic regions)

SUMMER (YOUR CONDENSED HIGH-CARB PHASE)

When summer finally arrives, it's intense—24-hour daylight, rapid plant growth, fish runs, berry abundance.

This is your short but powerful high-carb phase.

What to eat:

• Local berries (blueberries, cloudberries, lingonberries—whatever grows in your region)

• Fatty fish (salmon, mackerel, herring—especially during spawning runs)

• Lean game (if available)

• Leafy greens and root vegetables (if tolerated)

• Raw honey (if you can find it)

What to do:

• Maximize sun exposure (you're making up for months of darkness—get outside as much as possible)

• Increase training volume (high-output cardio, endurance work, long hikes)

• Take advantage of the abundance (this is your body's chance to replenish glycogen and micronutrients)

• Stay active during long daylight hours (your circadian rhythm is primed for high output)

Duration: 2-3 months (June-August in many Arctic regions)

TRANSITION PHASES

Spring (thawing): gradually introduce fish and early greens as they become available. Maintain high-fat intake until temperatures stabilize.

Fall (freezing): gradually reduce carbs and increase fat as temperatures drop. Prepare for the long winter ahead.

CONCLUSION: ARCTIC/SUBARCTIC CLIMATES

You're not doing equal-length seasons. You're doing 6-8 months of carnivore, 2-3 months of high-carb.

This mirrors how traditional Arctic populations ate—and they were incredibly healthy (low rates of chronic disease, exceptional strength and resilience).

You're still cycling. You're just working with extreme seasonal variation instead of balanced quarters.

Urban Environments: No Connection to Nature

Now let's say you live in New York City. Or London. Or Tokyo.

You're in a climate-controlled building most of the day. You commute in a subway or car. You're exposed to artificial light 24/7. You have access to every food imaginable, year-round, at any grocery store.

You have zero connection to natural seasonal cues.

So how do you cycle?

Here's the approach: create artificial seasonal cues.

Your body still responds to environmental signals—you just have to manufacture them instead of relying on nature to provide them.

WINTER (CREATE COLD + DARKNESS CUES)

Even if it's not freezing outside, you can mimic winter conditions.

What to do:

• Lower your thermostat (keep your apartment cooler—60-65°F if possible)

• Take cold showers or ice baths daily (5-10 minutes minimum)

• Reduce artificial light exposure after sunset (use dim lights, red bulbs, blue-blocking glasses)

• Go to bed earlier (mimic shorter daylight hours—aim for 8-9 hours of sleep)

• Eat carnivore (even if the grocery store has fruit, choose not to buy it)

What to eat:

• Fatty meats, organ meats, bone broth, eggs

• No fruit, no starchy vegetables, no grains

• Focus on satiety and simplicity

Duration: 3 months (December-February, or whenever you choose to start)

SPRING (CREATE TRANSITION CUES)

What to do:

• Gradually increase light exposure (spend more time outside during daylight hours)

• Transition from cold showers to cool showers

• Start waking up earlier (mimic longer days)

• Introduce lighter proteins and early greens

What to eat:

• Fatty fish, shellfish, eggs

• Fermented vegetables, early greens (if tolerated)

• Minimal red meat

Duration: 6-8 weeks (March-April, or your chosen transition period)

SUMMER (CREATE HEAT + LIGHT CUES)

What to do:

• Maximize sun exposure (get outside as much as possible—rooftops, parks, outdoor workouts)

• Increase training volume (high-output cardio, long walks, endurance work)

• Stay up later (mimic longer daylight hours—go to bed at 10-11pm instead of 9pm)

• Eat local, seasonal fruit (even in a city, farmers' markets have seasonal produce)

What to eat:

• Local berries, stone fruits, melons

• Lean proteins (fish, poultry)

• Leafy greens (if tolerated)

• Minimal added fats

Duration: 3 months (June-August, or your chosen summer phase)

FALL (CREATE COOLING + SHORTENING LIGHT CUES)

What to do:

• Gradually reduce light exposure after sunset

• Start going to bed earlier again

• Reduce training volume, increase intensity

• Introduce fattier meats and root vegetables

What to eat:

• Fattier cuts of meat, organ meats, bone broth

• Root vegetables, winter squash (if tolerated)

• Late-season fruit (apples, pears)

• Gradual shift back to higher fat

Duration: 3 months (September-November, or your chosen fall phase)

CONCLUSION: URBAN ENVIRONMENTS

You don't have natural seasonal cues, so you create them artificially:

• Temperature (cold exposure in winter, heat exposure in summer)

• Light (reduce artificial light in winter, maximize sun in summer)

• Food choices (carnivore in winter, high-carb in summer—even though everything is available year-round)

• Activity (strength in winter, endurance in summer)

• Sleep (longer in winter, shorter in summer)

Your body will respond to these signals—even if they're manufactured.

You're not a slave to your environment. You're creating the environment your biology expects.

TRAINING & PERFORMANCE (ALIGNING EXERCISE WITH SEASONS)

I learned this the hard way.

Winter 2019. I was deep into carnivore—zero carbs, high fat, feeling amazing. Mental clarity was off the charts. Gut issues had disappeared. I was lean, strong, and energized.

But I was training intensely (because I felt so good) with heavy weights AND heavy cardio.

Big mistake.

My runs felt like death. My legs were heavy. My pace ramped up quickly but fell off after a couple months. I couldn't figure out why—I was eating plenty of calories, sleeping well, recovering fine.

Then it hit me: I was asking my body to do endurance work on a fuel source designed for strength and recovery.

Fat is incredible for low-intensity, steady-state energy. It's perfect for heavy lifting, long walks, and mental clarity. But high-output cardio? You need glycogen. You need carbs.

Once I shifted my training to match my fuel source—heavy lifting and low-intensity cardio in winter, high-volume endurance work in summer—everything clicked.

Here's the framework.

Winter Training: Strength, Power, Recovery

When you're eating carnivore, your body is optimized for fat metabolism, not glycogen-dependent performance.

This is the time to build strength, not chase PRs in endurance events.

What to focus on:

• Heavy compound lifts (squats, deadlifts, bench press, overhead press—low reps, high weight)

• Explosive power movements (Olympic lifts, plyometrics, sprints—short bursts, full recovery)

• Low-intensity steady-state cardio (long walks, easy hikes, zone 2 heart rate—fat-burning zone)

• Recovery work (mobility, stretching, sauna, cold exposure)

What to avoid:

• High-volume endurance training (long runs, cycling, swimming—your glycogen stores are depleted, you'll feel like garbage)

• High-intensity interval training (HIIT—you can do short sprints, but sustained intervals will drain you)

• Training to failure constantly (your body is in a healing phase, not a performance phase)

Why this works:

• Fat provides steady, sustained energy for strength work

• Cold exposure + carnivore = enhanced recovery and adaptation

• Lower training volume = deeper recovery = better hormone production

• You're building the foundation for summer performance

Bottom line: winter is for getting strong and resilient, not fast and explosive.

Spring Training: Variety, Flexibility, Moderate Intensity

Spring is awkward. You're transitioning from high-fat to moderate-fat, introducing fish and some plants, and your body is adjusting.

This is NOT the time to go hard. This is the time to build capacity and flexibility.

What to focus on:

• Moderate-intensity strength training (maintain your winter gains, but don't push for new PRs)

• Mobility and flexibility work (yoga, stretching, movement flows—your body is transitioning, help it along)

• Moderate cardio (tempo runs, cycling, swimming—not all-out, but not easy either)

• Skill work (practice technique, refine movements, focus on quality over quantity)

What to avoid:

• Maximal strength efforts (save those for winter)

• High-volume endurance (save that for summer)

• Ignoring your body's signals (if you feel sluggish during the transition, back off)

Why this works:

• Your body is shifting fuel sources—give it time to adapt

• Spring is about renewal and preparation, not peak performance

• You're setting the stage for summer's high-output phase

Bottom line: spring is for building capacity and staying flexible, not crushing yourself.

Summer Training: Endurance, Volume, High Output

Summer is when you unleash.

You're eating carbs. You're getting maximum sun. Your glycogen stores are full. Your energy is through the roof.

This is the time to push volume and endurance.

What to focus on:

• High-volume endurance training (long runs, cycling, swimming, hiking—your body is primed for this)

• High-intensity interval training (HIIT, sprints, circuits—you have the glycogen to sustain it)

• Bodyweight and calisthenics (pull-ups, push-ups, dips—high reps, minimal rest)

• Outdoor training (take advantage of the sun and warmth—train outside as much as possible)

What to avoid:

• Maximal strength efforts (you're lean and glycogen-fueled, not optimized for heavy lifting) although individual variation is key here. Carbs can be good for high intensity.

• Overtraining (it's easy to get carried away with summer energy—listen to your body)

• Training indoors (you're missing the sun exposure that makes this phase work)

Why this works:

• Carbs provide quick, explosive energy for high-output work

• Sun exposure + carbs = optimal glucose metabolism and recovery

• Longer days = more training time and better circadian rhythm

• You're at peak performance capacity

Bottom line: summer is for crushing volume and chasing endurance PRs, maybe not maximal strength.

Fall Training: Power, Mixed Modalities, Preparation

Fall is about transitioning back to strength while maintaining some of the endurance capacity you built in summer.

This is the time to blend power and endurance.

What to focus on:

• Power-based strength training (Olympic lifts, heavy carries, sled pushes—explosive, functional movements)

• Mixed-modality workouts (CrossFit-style WODs, circuits that blend strength and cardio)

• Moderate endurance work (maintain your summer conditioning, but reduce volume)

• Outdoor activities (hiking, rucking, chopping wood—functional, seasonal work)

What to avoid:

• Going all-in on either extreme (don't abandon strength for endurance or vice versa)

• Ignoring the shift in energy (as you reduce carbs and increase fat, adjust your training accordingly)

• Training like it's still summer (your body is preparing for winter—honor that)

Why this works:

• Mixed macros = mixed training modalities

• You're maintaining summer gains while preparing for winter strength focus

• Fall is about balance and adaptability

Bottom line: fall is for blending power and endurance, not specializing in either.

The Training Pattern is Clear

Winter: strength, power, recovery (low volume, high intensity, fat-fueled) Spring: transition, flexibility, moderate intensity (building capacity) Summer: endurance, volume, high output (glycogen-fueled, maximum performance) Fall: power, mixed modalities, preparation (blending strength and endurance)

Stop fighting your biology. Train WITH your fuel source, not against it.

SUPPLEMENTS (WHAT ACTUALLY MATTERS)

Let's talk about supplements.

The supplement industry wants you to believe you need 47 different pills, powders, and potions to be healthy.

You don't.

If you're eating nose-to-tail animal foods, getting sun, moving your body, and cycling through seasons—you're covering 95% or more of your nutritional needs through food.

That said, there may be gaps. Modern life creates deficiencies that our ancestors didn't have. You're not drinking from mineral-rich streams. You're not eating every part of the animal. You're probably not getting enough sun. You might be dealing with gut damage from years of processed food.

So here's what actually matters—and what doesn't.

The Big Three: Electrolytes, Vitamin D, Omega-3s

These are the only supplements I consider essential for most people doing seasonal eating.

1. ELECTROLYTES (ESPECIALLY ON CARNIVORE)

When you cut carbs and go carnivore, your insulin drops. Low insulin means your kidneys dump sodium. Sodium pulls water with it. You flush out electrolytes constantly.

This is why people feel like garbage in the first week of carnivore—headaches, fatigue, brain fog, muscle cramps. It's not "keto flu." It's electrolyte depletion.

What you need:

• Sodium: 5-7g per day (that's 2-3 teaspoons of salt—way more than you think)

• Magnesium: 400-600mg per day (most people are deficient even on a normal diet)

• Potassium: 3-5g per day (harder to supplement—get it from meat, bone broth, or use a potassium-based salt substitute)

How to get it:

• Salt your food heavily (don't be afraid of it)

• Drink bone broth with added salt

• Use an electrolyte powder (look for one with no sugar, no artificial sweeteners—just sodium, potassium, magnesium)

• Take magnesium glycinate or citrate before bed (helps with sleep and digestion too)

When it matters most: first 2-4 weeks of carnivore, and ongoing if you're training hard or sweating a lot.

2. VITAMIN D (IF YOU'RE NOT GETTING SUN)

If you live north of the 37th parallel, work indoors, or it's winter—you're probably deficient in vitamin D.

Vitamin D isn't just about bone health. It's critical for immune function, mood, hormone production, and insulin sensitivity. Low vitamin D tanks your energy, your mood, and your ability to handle carbs in summer.

What you need:

• 5,000-10,000 IU per day (depending on how deficient you are)

• Take D3, not D2 (D3 is the bioavailable form)

• Take it with fat (it's fat-soluble—take it with a meal)

• Pair it with K2 (ensures calcium goes to your bones, not your arteries)

When it matters most: winter months, or year-round if you're not getting 30+ minutes of direct sun exposure daily.

Bottom line: get your levels tested. If you're below 40 ng/mL, supplement. Aim for 50-70 ng/mL.

3. OMEGA-3s (IF YOU'RE NOT EATING FATTY FISH)

If you're eating salmon, sardines, or mackerel 2-3 times per week, you're good. If not, you're probably low in omega-3s—especially EPA and DHA.

Omega-3s are critical for brain function, reducing inflammation, and balancing omega-6 intake (which is sky-high in modern diets, even on carnivore if you're eating grain-fed meat).

What you need:

• 2-3g of combined EPA/DHA per day

• High-quality fish oil or cod liver oil (avoid cheap brands—they're oxidized and rancid)

• Look for third-party tested, molecularly distilled (to remove heavy metals)

When it matters most: year-round if you're not eating fatty fish regularly. Especially important in spring (pescatarian phase) if you're transitioning away from red meat.

Alternative: just eat more fatty fish. Canned sardines and mackerel are cheap, shelf-stable, and nutrient-dense.

Situational Supplements: Liver, Creatine, Magnesium

These aren't essential for everyone, but they fill specific gaps.

LIVER CAPSULES (IF YOU WON'T EAT LIVER)

Liver is the most nutrient-dense food on the planet. It's loaded with vitamin A, B vitamins, iron, copper, and CoQ10.

If you refuse to eat it (I get it—it's an acquired taste), at least take it in capsule form.

What you need:

• Grass-fed beef liver capsules

• 6-9 capsules per day = roughly 1 oz of fresh liver

When it matters most: winter carnivore phase, or if you're dealing with fatigue, anemia, or nutrient deficiencies.

CREATINE (IF YOU'RE TRAINING HARD)

Creatine is one of the most well-researched supplements in existence. It helps with strength, power output, recovery, and even cognitive function.

You get some creatine from red meat, but if you're training intensely (especially strength training in winter), supplementation helps.

What you need:

• 5g of creatine monohydrate per day (cheapest and most effective form)

• Take it whenever—timing doesn't matter

When it matters most: year-round if you're training for strength or power. Less critical if you're doing low-intensity endurance work.

MAGNESIUM (IF YOU'RE DEALING WITH SLEEP OR DIGESTION ISSUES)

Most people are deficient in magnesium, even on a whole-food diet. It's critical for sleep, muscle relaxation, digestion, and stress management.

What you need:

• 400-600mg per day

• Magnesium glycinate (best for sleep and relaxation) or citrate (helps with digestion and constipation)

When it matters most: ongoing, especially if you're dealing with insomnia, muscle cramps, or constipation on carnivore.

What About Everything Else?

Here's the short answer: most supplements are a waste of money.

Multivitamins? Synthetic and poorly absorbed. Greens powders? Expensive and unnecessary if you eat vegetables (or don't need them). Detox teas? Your liver already detoxes. Fat burners? Just eat right and move more.

But here's the nuance: Some people have specific issues that require specific supplements.

Maybe you're dealing with SIBO and need digestive enzymes or antimicrobials. Maybe you have histamine intolerance and need DAO enzyme support. Maybe you're recovering from chronic stress and need adaptogenic herbs.

This is where individualization matters. There's no one-size-fits-all supplement protocol because everyone's starting point is different.

If you're dealing with chronic gut issues, hormonal imbalances, autoimmune conditions, or metabolic dysfunction—you need a personalized approach. That's what coaching is for.

Conclusion: Supplements

Focus on the big three:

1. Electrolytes (especially on carnivore)

2. Vitamin D (if you're not getting sun)

3. Omega-3s (if you're not eating fatty fish)

Add situational support:

• Liver capsules (if you won't eat liver)

• Creatine (if you're training hard)

• Magnesium (if you're dealing with sleep or digestion issues)

Everything else is context-dependent. don't waste money on supplements you don't need. Get your nutrition from food first. Supplement only to fill gaps.

And if you're dealing with complex issues that require more than the basics—that's where personalized coaching comes in. I work with people one-on-one to identify deficiencies, troubleshoot symptoms, and build supplement protocols that actually make sense for their situation.

But for most people? The big three + food will cover you.

WHAT'S NEXT: PART 2

You now understand how to adapt seasonal eating to your climate, how to train in alignment with your fuel source, and what supplements actually matter.

But we're not done yet.

In Part 2, we'll tackle the more complex, individualized aspects of seasonal eating:

• Women & Hormones (why women need to approach this differently, how to avoid losing your period, aligning eating with your menstrual cycle)

• Social Situations (how to navigate holidays, dating, work dinners, and family gatherings without being insufferable)

• Common Troubleshooting Issues (constipation, diarrhea, energy crashes, cravings, plateaus—and how to fix them)

These are the areas where most people get stuck. They understand the framework, but they don't know how to apply it to their unique body and situation.