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

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.

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

Our genes still expect us to eat a higher fat diet; they still see agricultural foods (and modern foods such as sugar), as poisonous; they still see lack of sunlight and exercise as problematic. We haven't genetically adapted to modern life because there is no selection pressure in the civilised world.

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

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.

Exercise stimulates an increase in appetite and calorie consumption such that it results in a draw when it comes to weight management.

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.

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.