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Disclaimer
The information provided in this guide is for informational and educational
purposes only and is not intended as medical advice. We are not medical
professionals, and this guide does not constitute a substitute for professional
medical diagnosis, treatment, or advice. Always seek the guidance of your
physician or other qualified health provider with any questions you may have
regarding your health or a medical condition.

The authors and contributors of this guide assume no responsibility or liability for
any actions taken based on the information provided herein. Reliance on any
information contained in this guide is solely at your own risk. By reading and
applying the information in this guide, you agree to hold the authors and
contributors harmless from any and all claims, liabilities, or damages arising
directly or indirectly from its use.

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The Beginners Guide to a Primal Lifestyle
By RawReturned & Solvessel

Before we begin, we just wanted to say thank you for your support and we hope you can
gain some serious value and wisdom from this short guide. We also hope that
appreciate the years of work we have put in to find this information and compile it
together. This guide is only the start of what is to come and we hope you continue along
this journey with us. This guide has been specifically designed to help you transition
seamlessly into a more natural way of living and eating to reclaim your health. This will
be your crutch that will take the weight off your mind when following this diet and
answer many of the questions you may have surrounding this lifestyle.

Our goal is to make raw animal foods a part of every human's diet and to normalise the
stigma and negative connotations surrounding raw animal foods. These foods healed us
from the point of malnutrition and complete deficiency to being in the best shape of our
lives inside and out. These transformations are no coincidence, countless others have
been through even better transformations than us. The sooner you start with this diet,
the easier and more effective it will be to level yourself up to having a healthy
functioning body, and this will undoubtedly reflect upon how you look positively.

This is our take on a primal lifestyle, not anyone else’s, and we will be sharing all of the
things we feel have worked the best for us and how we came to these conclusions. In
this guide, we will teach you how to initially reclaim your health and help you envision a
life of true health, a life where you can wake up energetic every single day and have the
physical strength to achieve any task in front of you. If you incorporate good daily habits
that more closely align with how natural humans live, alongside a structured nutritious
diet, then there is no reason that you can't be healthy.

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One thing that may surprise you as you transition into this lifestyle is the shift you will
see in your mindset and values. This diet will improve your hormonal health and gut
microbiome whilst supporting brain health. These three things, in particular, can be a
driving force in how you make your decisions and what direction you decide to take your
life in. I have witnessed people who have said they never want children, doing a
complete 180 and saying they want to settle down with a huge family. We can tell you
from personal experience that this can happen, we have always wanted children but
when we were not at this level of health it was almost like we couldn’t see that future as
a reality and we couldn’t motivate ourselves enough to find a family and settle down.
This is because when you are undernourished your brain realises that you're in survival
mode. The severity of this depends on just how undernourished you are; if it is bad then
your body will do everything it can to protect itself, which means your Hypothalamus
will signal to the Pituitary gland to slow down production as this vessel is not healthy

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enough to provide for their children effectively. This is because the body will prioritise
the cardiovascular and nervous system over your reproductive health at that particular
moment, so if you want to have children, it is imperative that your body knows this too.

The life we want is right around the corner; consistency and hard work are the main
drivers of success in any field. Humans ultimately seek comfort above all else, but this
doesn’t mean you have an excuse to sit in your comfort zone forever. As humans
(particularly men), we should wake up around sunrise and use the initial boost of energy
we get from a good night's sleep to go out and provide food for our families. The modern
world is now slightly different in the way we provide as humans, both women and men
now often go to work even if they have small children. Money is now the main tool used
to provide food and shelter to your family, but that doesn’t mean you leave behind the
world that came before, the world that was designed perfectly for us to live in. The daily
tasks we completed aligned greatly with our overall health; things like hunting, fishing,
sprinting, walking, sunlight, grounding, or even dancing around a campfire would
contribute to overall health, and we haven’t lost these things forever. Taking small steps
and embracing the foundations on which human life was built is so important now,
more than ever because we have strayed so far from optimal health.

Understanding Bacteria and Parasites:

From a terrain theory perspective, bacteria and parasites are not technically harmful but
are natural components of the body’s ecosystem, working in harmony to maintain
balance and health. Bacteria play a critical role in digestion, immunity, and nutrient
synthesis. They help break down complex foods, produce essential vitamins like B12
and K2, and strengthen the gut lining, which is crucial to overall health. Parasites, often
misunderstood, can also serve a purpose by consuming waste materials and assisting
in detoxification processes when kept in balance.

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Rather than fearing bacteria and parasites, it is better to focus on creating an internal
environment where they cannot proliferate uncontrollably. This is achieved by
maintaining a strong, nutrient-rich diet that supports robust immune function and a
healthy microbiome. Raw animal foods, particularly raw fats, provide the nourishment
necessary to build this resilience. Raw fats act as a natural barrier, creating a protective
environment in the digestive tract that prevents harmful organisms from taking hold.
Additionally, foods like raw fermented milk and fermented meats introduce beneficial
bacteria that further reinforce gut health.

We believe parasites are misunderstood allies in health. They are not the cause of
disease but instead the response to your body’s toxic environment, helping to break
down and eliminate waste. Strengthening the body with raw, unprocessed foods will
mean that these organisms are kept in balance and contribute to overall vitality.
Parasites often assist in consuming toxins that the body struggles to expel, highlighting
their role as part of a natural detoxification process. By focusing on internal health and
terrain, bacteria and parasites can coexist as beneficial contributors to a thriving,
resilient system.

Dr. Joel Weinstock, a leading figure in helminth (visible parasites) therapy, conducted
groundbreaking research on the role of intestinal worms in regulating the immune
system. He explored the idea that modern hygiene and the lack of exposure to these

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organisms may contribute to the rise in autoimmune and inflammatory diseases.
Weinstock demonstrated that helminths can modulate the immune system by
promoting anti-inflammatory responses and reducing immune overactivation, which is
a hallmark of conditions like Crohn’s disease and ulcerative colitis. His work revealed
that helminths stimulate the release of regulatory molecules that help calm the
immune system, potentially restoring balance and reducing the symptoms of these
debilitating conditions. Weinstock’s research provided a scientific basis for
understanding how parasites, once considered purely harmful, might play a critical role
in maintaining immune health. Other doctors in this field include Dr. William Parker, Dr.
David Pritchard, Dr John Turton and Dr. Sidney Baker.

Dr. Joel V. Weinstock: “I was writing a review article at the time, on inflammatory bowel
disease, and editing a book about parasites. That day, I was focusing on a chapter about
how the ‘evil’ properties of intestinal parasites are often overblown. Considering the
vast number of people who have carried them throughout history, the occurrence of
associated disease is surprisingly infrequent. I was reminded of a classic teaching in
parasitology, that a `good' parasite imparts some advantage to its host — because if the
host dies, so does the worm. Clearly, after thousands of years of co-evolution, the
human immune system has evolved to handle the presence of most parasitic worms,

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which have in turn developed adaptations that enable them to live for years in a human
host.

Helminths, being parasitic, evolved independently of the `worms' people often think of,
such as earthworms. Some take up residence in the gut after the host swallows their
eggs in contaminated water or food. Despite the potential dangers of some helminths,
when I proposed the connection between the decrease of parasitic infections and the
rise of autoimmunity, I had some historical facts on my side. In the United States and
Europe, Crohn's disease first emerged in affluent populations living in hygienic
conditions in the more northern latitudes, where colder temperatures are less
hospitable to soil-borne helminths3. One of the last US groups to present with Crohn's
disease was African Americans4, who are, on average, poorer than their white
counterparts. Similarly, in Europe, autoimmune diseases are more common in the
richer Western Europe than in Eastern Europe.” You can search ‘PMID: 23135449’ for
the full study and the conclusions.

Why Should I Eat Raw Meat and Not Cooked?

Cooking fundamentally alters the chemical composition of food, often degrading its
nutrient density and introducing harmful byproducts. Heat-sensitive nutrients, such as
vitamin C and B vitamins (water soluble), are particularly vulnerable, with losses that
can approach or exceed 80% of nutrients lost or more depending on the cooking
method. Fat-soluble vitamins like Vitamin A, D and K2 are a bit more stable so you may
lose up to 50% of these in the cooking process. Animal fats exposed to high heat can
oxidise, forming inflammatory compounds such as trans fats and lipid peroxides.

Enzymes, which are vital for digestion and metabolic processes, are destroyed at
temperatures above 47°C (116°F), leaving the body to expend more energy producing its
own digestive enzymes. Proteins in cooked food are denatured, reducing their

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bioavailability and making them harder to assimilate. These enzymes play a critical role
in pre-digestion, breaking down nutrients before they enter the stomach, thus reducing
the burden on the pancreas and other digestive organs. Without these enzymes, the
body must work harder to produce its own, leading to energy depletion and increased
stress on the digestive system over time. The absence of natural enzymes can also
contribute to incomplete digestion, nutrient malabsorption, and a higher likelihood of
digestive discomfort or inflammation. By consuming raw foods, you supply your body
with the enzymatic support it needs for efficient digestion, optimal nutrient uptake, and
overall metabolic health.

Cooking also produces harmful compounds like Advanced Glycation End-products

(AGEs) and carcinogens. AGEs, formed when proteins and sugars react under high heat,
contribute to oxidative stress, inflammation, and accelerated ageing. Carcinogenic
compounds, such as heterocyclic amines (HCAs) and polycyclic aromatic
hydrocarbons (PAHs), are generated during high-temperature cooking methods like
grilling, frying, or roasting. HCAs are formed when amino acids and creatine react under
high heat, while PAHs develop when fats drip onto hot surfaces, creating smoke that
adheres to the food. Both compounds are linked to DNA damage and a heightened risk
of cancer. By avoiding high-heat cooking and consuming foods in their raw state, you
eliminate these harmful byproducts, protecting your cellular health and reducing your
overall toxic load.

If you were to stick your hand onto a hot pan, the heat would rapidly denature the
proteins in your skin cells, rendering them non-functional and causing irreversible
damage. This cellular destruction would trigger an inflammatory response, forcing your
body to expend valuable energy and nutrients to repair the affected tissue. Essential
compounds like proteins, vitamins, and antioxidants are diverted to manage the injury,
leading to a depletion of resources that could have been used for growth, immunity, or
overall maintenance. The loss of these nutrients due to heat underscores the principle

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that food exposed to similar high temperatures suffers comparable degradation, making
it less nourishing for the body.

By contrast, consuming foods in their raw state preserves their natural nutrient profile,
including enzymes, vitamins, and unaltered proteins and fats. Raw foods align with the
body’s natural processes, reducing the burden on the digestive system and avoiding the
inflammatory and toxic byproducts introduced through cooking. Embracing raw
nutrition not only optimises nutrient absorption but also supports overall health and
longevity. A food that has been degraded by heat, with its enzymes destroyed and
nutrients diminished, cannot logically provide more nourishment. Instead, raw foods
preserve their natural nutrient profile, including enzymes, vitamins, and unaltered
proteins and fats, aligning more closely with the body’s needs for optimal digestion and
assimilation.

When you eat raw meat, you're consuming something that’s still alive it hasn’t been
altered or “killed” by heat, the bacteria are still in tact. It’s like you’re taking in the pure
essence or life force of that animal, its vitality and connection to nature. There’s a
spiritual element to it; it’s raw energy, untouched and unprocessed, that becomes a part
of you. It feels grounding as if you’re reconnecting to something ancient and natural.
Eating raw meat can feel like you’re absorbing the animal’s spirit or its unbroken energy,
it’s not just food it’s an exchange of life force. Heating this food destroys this exchange.

There is absolutely no proof that any kind that the cooking of meat has led to any kind of
evolution of the human species whatsoever. This is complete theory and fantasy for the
reasons stated above. Early primitive humans couldn’t have even possibly began to
understand nutrient profiles between the two and considering they ate meat from wild
animals, they wouldn’t ever have gotten sick from consuming them raw. The belief of
this theory of evolution is the foundation on what the cooking argument is built upon, so

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if this is the case and we have known that cooking is better for us, then why do natural
humans everywhere around the world still consume raw foods on a daily basis?

https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1983.tb14859.x

https://www.researchgate.net/publication/229878159_Vitamin_B12_E_and_D_Con
tent_of_Raw_and_Cooked_Beef

https://journalejnfs.com/index.php/EJNFS/article/view/1285

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Examples of Modern Tribes that Eat a Raw Meat Based Diet:

Inuit (Arctic Region)

• The Inuit traditionally consume raw fish, seal, whale, and caribou. Staple dishes
include muktuk (raw whale skin and blubber) and fermented fish or seal meat,
which are high in fat and vital nutrients to sustain them in cold climates.

Maasai (East Africa)

• The Maasai people primarily consume raw milk, raw blood, and meat from cattle.
Their diet is rich in fat and protein, and raw blood is often mixed with milk for a
nutrient-dense drink.

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Nenets (Siberia)

• The Nenets rely on raw reindeer meat and organs to survive the extreme cold.
Consuming raw meat preserves nutrients like vitamin C, which are critical in their
environment where plant-based foods are scarce.

Sami (Northern Europe)

• The Sami people of Scandinavia consume raw and fermented reindeer meat,
blood, and fish. These foods provide essential nutrients and energy needed for
their traditional nomadic lifestyle in cold, harsh environments.

Hadza (Tanzania)

• While they also gather plant foods, the Hadza occasionally consume raw animal
organs directly after hunting, valuing them for their nutrient density and
immediate energy.

Mongolian Nomads (Mongolia)

• While known for fermented dairy, Mongolian nomads also consume raw and
partially cooked meats, especially during traditional feasts. Organ meats are
often eaten raw for their nutrient content.

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Sourcing High-Quality Foods

The foundation of a raw primal diet is the quality of the food you consume. High-quality
foods minimise the risk of toxins and maximise nutrient density. Just like you, if an
animal is at optimal health and in its most natural state then all of its cells will be
nourished and provide you with the most optimal nutrition. The quality of this food will
also indicate the state in which it should be consumed; the healthier and more natural
the animal, the better it is to consume raw.

Where to Buy From:

Local (Regenerative) Farms

Go straight to the source for freshness, affordability, and sustainability. these farms
need your support and building a relationship with these farmers will benefit everyone in
the long run and may even lead to you receiving free items or discounts.

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Farm Shops / Farmer’s Markets

They can source a wide range of local, high-quality ingredients that may not be easily
accessible to you.

Fishmongers

Fishmongers usually have the freshest fish available to you and a greater variety of wild-
caught options and oysters. This is important because modern farmed fish is extremely
toxic and should be consumed, especially fatty fish like salmon, so you should always
choose wild/line caught fish.

Cheesemongers

Cheese shops likely use local suppliers that aren’t too industrialised in the cheese-
making process, they will usually have a greater selection of raw and unsalted options

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too. These shops usually also sell other produce like honey and homemade sourdoughs
(if you enjoy that kind of thing)

Supermarkets

Supermarkets or Grocery Stores are almost a last resort for us if any of the above aren’t
accessible or affordable. If this is the case for you, don’t think too negatively. When
buying meat, choose beef over pork and chicken as the latter can't process industrial
feed as well as cows can, meaning the fat of pigs and chickens will have higher amounts
of omega-6 fatty acids (linoleic acids). Depending on where you live, some
supermarkets have Raw Milk and many now have grass-fed and pasture-raised options,
so don’t just discredit supermarkets.

Local Family Butchers

Once a pillar of society, now almost forgotten with supermarkets having in-house
butchers. support small businesses before there aren’t any to support! Butchers are
very important to this lifestyle, they make it very accessible to the average person and if
you build a relationship with them, they will be more likely to give you gifts like organs
and fat trimmings, etc. We receive 20% discounts and sometimes pounds and pounds
of free meat, a lot of people question the cost of the diet but then neglect to find ways to
greatly reduce the cost.

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What to Look For & What to Ask:

Pasture Raised

these animals are eating a natural diet meaning the food will nourish the animal more
effectively and in turn the animal and subsequent meat will be healthier for you to
consume.

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100% Grass-Fed (and grass-finished if possible)

Very similar to pasture raised but this will apply to ruminant animals like sheep, goats
and cows. This is important for both meat and dairy consumption.

Unvaccinated

Vaccines are very unnatural and contain many toxins and heavy metals, much of which
will be stored in the fat and organs of the animal. This is can be a problem when
consuming them raw. this will be especially prevalent in glands like bone marrow and
organs like the liver. As we previously discussed, pigs and chickens don’t have systems

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that can effectively detox these vaccines before they reach the age of slaughter, so they
will remain stored within the animal's body. Modern chickens are one of the most
vaccinated animals that we farm.

Non-GMO

When it comes to things like fruit and even animals to some extent, you ideally want to
find things that are the closest to how you would find them naturally in the wild. you
don’t want to be eating huge overgrown versions of a chicken or a fruit because this is
further from their natural state. These larger more unnatural versions that may be found
in modern supermarkets for example have been selectively bred to be hyper-palatable
and are surprisingly less vitamin and mineral-dense, despite their size.

No Antibiotics

Bacteria are often demonised in modern science but a healthy animal will have the
correct bacteria in its gut, if antibiotics are taken the microbiome of the animal will be
destroyed or the bacteria can become mutated affecting the health of the animal and its
meat.

Locally Grown/Produced

Locally grown produce contains biophotons—subtle light energy stored in living

plants—that are uniquely adapted to the same environment as your body. Therefore,
consuming these foods may enhance mitochondrial function, as mitochondria are
highly responsive to light and energy signals. The biophotons from locally grown
produce are more likely to resonate with the natural rhythms of your body, supporting
cellular energy production and overall vitality. By aligning with your local environment,
these biophotons may help optimise the efficiency of mitochondrial processes,
boosting your energy and resilience.

Wild Caught

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Wild-caught fish are inherently superior to farmed fish due to their natural diets and
unaltered environments. While wild fish consume a diet of smaller fish, plankton, and
algae, farmed fish are often fed processed feeds containing grains, soy, and synthetic
additives, which degrade their nutritional quality. Farmed fish are also exposed to
antibiotics, pesticides, and artificial colours to combat disease and enhance
appearance, introducing harmful chemicals into the food chain. In contrast, wild fish
thrive in their natural habitats, free from these interventions, maintaining their purity
and nutrient density. Moreover, wild fish are believed to carry greater energetic vitality,
as they live in harmony with their ecosystems, making them a cleaner, more nourishing
option for human health.

Transitioning to a Raw Primal Lifestyle:

Transitioning to a raw lifestyle may require gradual adjustments to allow your body to
adapt, and you may also struggle with the social aspect and how to navigate situations
like eating with friends and family. We truly believe that committing to this diet and not

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straying from it would be the best thing you could do for your health, but we also know
that things can be difficult with family, you may encounter problems if you still rely on
them for money or live in their house. This is a difficult situation to navigate as most
people respect their parents and wouldn’t want to go against their will, so we would say
that you should just be completely respectful and approach them to tell them what you
think. You should be confident in your beliefs and provide your family with enough
information so they can start seeing it from your perspective. Your family wants you to
be happy and healthy, so if you give them every reason to believe that this way of life is
making you happy and healthy then they will struggle to doubt you, so show up every
day and make an effort to be a better person and your mind and body will radiate so
much health and happiness that everyone around you will notice a difference and may
even want to join you on the journey!

Eating out with friends or what to eat on holiday/vacation can also be an obstacle that
may cause people to feel uncomfortable. Humans are social creatures, and we crave
connection because it is vital to becoming a healthy, functioning person. Feeling
supported and valued in relationships increases motivation, promotes mental clarity,
and gives you a sense of purpose. So, it is completely normal that you may want to avoid
making changes that may affect your relationship with the people in your life. The key is
to get the people in your life to embrace your decisions; if you are becoming isolated,
they will be less likely to understand why this lifestyle is actually good for you. So, if you
are eating out, then you can make conscious choices to eat in a similar way without
isolating yourself. You should always look for meat options on menus before you eat
anywhere, if there are no raw dishes on the menu, then you will want to order a rare
meat option like beef or lamb cooked in butter. This will allow you to keep those vital
connections that really push you forward and keep you motivated to eventually fully
transition if that’s what you want.

Step 1: Start with Removing any Processed Foods from your Diet

These foods are hyper-palatable and overstimulating for your tastebuds therefore you
are less likely to enjoy the more subtle flavours of raw meat. These foods also contain

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chemicals that your body will crave when you continuously eat them. This is mostly
because you will feed mutated bacteria that thrive off these foods. A strong microbiome
is important for digestion and nutrient uptake, so keeping these foods out of your diet
will greatly increase the effectiveness of your new diet.

Step 2: Introduce Raw Dairy

Raw dairy is a great way to slowly get into things because, even though it is slightly
different, it is still very familiar to the average person and allows you to understand that
raw food should not be feared. Raw dairy is very versatile and can also be fermented to
help heal your gut in the transition. Raw Milk is the most hydrating drink you will find
(aside from blood). It contains a natural balance of water, electrolytes, and bioavailable
nutrients. Unlike processed drinks, raw milk is rich in enzymes like lactase, which aid
digestion and contains minerals such as potassium, calcium, and magnesium that
support hydration at the cellular level. The natural balance between fats, proteins, and
sugars (lactose) helps sustain energy and maintain electrolyte balance, making it far
more nourishing than plain water. This hydrating and nourishing quality also supports
the body's ability to detoxify and repair, making raw milk the perfect choice during the
transition to a raw primal diet.

Step 3: Introduce Raw Fats

Add raw fats like suet, marrow, and butter to your meals to support digestion and
nutrient absorption, these foods are far less taxing on the system at first. Raw fats were
foundational to human health, providing unparalleled support for detoxification,
hormonal balance, energy, and cellular repair. If you’re transitioning and trying to detox
these fats will be essential to minimising these symptoms as fat absorbs toxins from the
bloodstream. Fat is also extremely satiating and nutrient dense so your body will signal
to the brain that it's full, this will help between meals with cravings.

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Step 4: Incorporate Organ Meats

Organs are much stronger in flavour and have different textures compared to other raw
meat, they are something that can deter a lot of people from pursuing this diet but they
are essential to being truly healthy due to their nutrient profiles. The best way to
transition with these foods is to do low quantities of this food at first to get used to the
sensation, this also means you can just swallow the small piece if it overwhelms you.
Over a short time, you will notice that you can eat more and more until you genuinely
start to crave these foods.

Step 5: Listen to Your Body

Pay attention to how your body responds. Adjust portion sizes and food combinations to
optimise digestion and energy levels, eating fat with protein or carbs is essential for
digestion and nutrient uptake. If you struggle with your appetite you should try some
recipes and if you still struggle you should try vegetable juice.

Primal Diet Nutrient-Dense Shopping List:

These are the foods you will be buying to drive you forwards in this lifestyle,

Animal Fats and Oils

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 • Raw, grass-fed butter (preferably unsalted)

• Raw suet (beef or lamb fat)

• Bone marrow (from healthy grass-fed animals)

Meats and Organs

• Grass-fed ruminant organs in particular liver, kidneys and heart

• High-quality blood (quality is imperative)

• High-quality brain (quality is imperative)

• Grass-fed beef or lamb meat (steaks, pate or ground)

• Pasture-raised chicken or other bird meat

• Wild-caught meat (this meat is going to be the healthiest meat undoubtedly)

Seafood

• Wild-caught fatty fish (Salmon, Mackerel, Sardines, Yellow or Bluefin Tuna, Trout)

• Oysters (raw)

• Fish roe

Dairy

• Raw, grass-fed milk (A2 preferred)

• Raw cream

• Raw cheese (preferably unsalted)

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Eggs

• Free-range / pasture raised raw eggs

Fermented Foods

• High-meat (fermented raw meat)

• Fermented raw dairy (e.g., kefir or yoghurt from raw milk)

Fruits (Optional, seasonal, and wild where possible)

• Wild berries (e.g., blueberries, blackberries)

• Seasonal and local fruits from your particular part of the world

Other Essentials

• Raw honey (unprocessed and local)

• Fresh coconut (raw)

• Pineapple (eat with meat meal for bone density and improved digestion)

Raw Meat Recipes from Around the World

Some of these dishes contain ingredients that we personally wouldn’t eat but we will
leave the recipes pretty much how they are intended to be for people to include or
remove ingredients as they please. We would recommend that you follow the guidelines

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and the shopping list above overall, but if adding some different ingredients helps with
your transition then this is also completely fine.

Steak Tartare (France)

o Finely chop raw beef or veal.

o Mix with egg yolk, onion, tomato, and any other ingredients you like

Carpaccio (Italy)

o Thinly slice raw beef or fish (like tuna).

o Drizzle with olive oil, lemon juice, and shaved Parmesan.

o Garnish with arugula or capers (optional).

Poke (Hawaii)

o Dice raw tuna or salmon.

o Mix with soy sauce, sesame oil, green onions, and seaweed.

Basashi (Japan)

o Thinly slice raw horse meat.

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 o Serve chilled with soy sauce, grated ginger, and garlic.

Ceviche (Peru)

o Cube raw fish (like sea bass or snapper).

o Marinate briefly in lime juice with onions and cilantro.

o Serve immediately.

Ossenworst (Netherlands)

o Use spiced raw beef sausage.

o Slice thinly and serve with bread.

Kitfo (Ethiopia)

o Finely mince raw beef.

o Mix with spiced clarified butter (niter kibbeh) and mitmita spice blend.

o Serve with injera or bread

Torosashi (Japan)

o Thinly slice raw chicken breast or thigh.

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 o Serve with soy sauce, grated ginger, and green onions for dipping.

o Ensure it is sourced from a trusted supplier for safety.

Mett Brötchen (Germany)

o Spread seasoned raw minced pork (Mett) on a crusty bread roll.

o Topped with chopped raw onion

Lifestyle Practices to Support a Primal Diet

Diet alone is not enough; lifestyle practices amplify the benefits of a primal approach:

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Movement: Engage in natural exercises such as walking, climbing, functional strength
training, and sprinting to mimic ancestral activity patterns. These movements are
genetically programmed into our bodies, reflecting how our ancestors thrived. Walking
promotes low impact, steady-state endurance, climbing builds functional upper and
lower body strength, and sprinting boosts testosterone in men, boosts metabolism, and
improves muscle tone. Functional strength training integrates these movements,
developing real-world strength and resilience. Performing these activities aligns with our
evolutionary design, improving circulation, mobility, and overall health by working with
the body’s natural capabilities. Training with a heavy weapon, or something that
simulates this, is going to give you effective strength training without isolation of muscle
groups which increases the chance of injuries and interferes with your body’s natural
flow and rhythm.

Sunlight Exposure: Our ancestors revered the sun as a source of life, often engaging in
sun worship practices that reflected an intrinsic understanding of its vital role in health
and vitality. Sunlight is essential for maintaining a healthy circadian rhythm, the internal
clock that governs sleep, hormonal cycles, and overall well-being. Morning sunlight
exposure signals the body to wake up, boosting serotonin levels and preparing for the
day, while evening exposure helps regulate melatonin production for restful sleep.
Furthermore, sunlight interacts with genetic light codes embedded in our DNA,
activating cellular processes that support immunity, energy production, and mood
stability. Regular exposure to natural light enhances vitamin D synthesis, which is
critical for bone health, immune function, and hormonal balance, making sunlight and
indispensable element of a primal lifestyle.

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Stress Management: Stress disrupts almost every system in the body, from impairing
immune function to disrupting hormonal balance. Elevated cortisol levels can lead to
inflammation, fatigue, and hindered digestion. Long-term stress can also suppress
growth and repair processes, reducing overall vitality. Raw fats support the nervous
system and hormonal balance, they combat stress by stabilising blood sugar levels and
reducing the strain on adrenal glands. Raw milk and raw honey have calming effects
and the ability to replenish energy reserves depleted by chronic stress. Connecting with
nature by grounding and engaging in simple, rhythmic activities like walking barefoot or
spending time in the sun keeps the body resilient and more adaptable to stressors
meaning you’ll have true emotional stability.

Sleep: Sleep is one of the most underrated tools you can use to improve your health
and day-to-day recovery. Your sleep cycle says a lot about your overall health, it
regulates almost every bodily function. Adequate and consistent sleep helps maintain a

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balanced endocrine system, ensures proper brain function, and supports emotional
stability. When your sleep cycle is disrupted, your body can struggle to repair cells,
process memories, and release crucial hormones that manage mood and metabolism.
One sleep hack you can use is to make sure you are cool at night, as your body’s core
temperature naturally drops during the evening to prepare for sleep. This decrease in
temperature is driven by the circadian rhythm, which signals the release of melatonin
(sleep hormone). Cooler temperatures mimic the natural environmental temperature at
night, helping your body enter and maintain deep sleep more effectively. Studies have
shown that sleeping in a cool environment, typically between 16°C and 20°C (60°F to
68°F), can improve sleep quality by increasing time spent in restorative slow-wave
sleep. Additionally, cooler conditions help prevent overheating, which can disrupt the
sleep cycle and cause frequent awakenings. By keeping your bedroom cool or using
breathable bedding, you can align with your body’s natural processes and promote a
more restful and rejuvenating night’s sleep. Opening a window is the most effective way
to achieve this, as you also regulate the air quality within your bedroom.

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Maximising Hormonal Health

Hormonal health is foundational to overall health, they regulate essential processes

such as metabolism, energy, reproduction, and mood. A raw primal lifestyle optimises
hormonal balance by providing the body with the nutrients it needs in their most
bioavailable forms. Raw fats are particularly vital because they serve as the building
blocks for steroid hormones like testosterone, oestrogen, and progesterone. These
hormones rely on cholesterol and fat-soluble vitamins (A, D, E, and K), which are
abundant in raw animal fats, egg yolks, and organ meats. By consuming these foods in
their natural state, the body efficiently absorbs these nutrients to promote healthy
hormone production and regulation.

Organ meats such as liver, kidney, and heart are rich in vitamins and minerals essential
for endocrine function. Zinc and selenium, found in abundance in these foods, play
critical roles in testosterone synthesis and thyroid health. Omega-3 fatty acids, present
in raw fatty fish and grass-fed meats, reduce systemic inflammation and improve the
sensitivity of hormone receptors, ensuring efficient communication between cells. Raw
dairy contributes calcium and other key minerals that support reproductive health and
bone strength, further stabilising hormonal systems.

Stabilising blood sugar is another crucial factor in maintaining hormonal balance. By

eliminating processed sugars and grains and incorporating raw fats and proteins which
helps regulate insulin and cortisol levels. This reduces stress on the adrenal glands,
preventing the hormonal imbalances often caused by erratic blood sugar fluctuations.

For men, engaging in practices such as sprinting and hunting aligns with ancestral
patterns of movement that naturally boost testosterone and other critical hormones.
Sprinting involves explosive, high-intensity movements that activate fast-twitch muscle
fibres, stimulate growth hormone production, and elevate testosterone levels. These
short bursts of effort mimic the urge to chase prey, reinforcing the body's natural
capacity for power and endurance.

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Similarly, hunting combines physical exertion, focus, and strategic thinking, engaging
both the body and mind in a way that enhances hormonal balance. The challenge and
reward of these activities stimulate dopamine and testosterone, fostering a sense of
vitality and strength.

On the other hand for women, relaxation practices play an equally critical role in
hormonal health by reducing stress and supporting the balance of oestrogen and
progesterone. Activities such as mindfulness, meditation, and gentle movement like
yoga or walking help lower cortisol levels, allowing the body to shift into a
parasympathetic state. This promotes better digestion, cellular repair, and hormonal
regulation. Relaxation also supports the adrenal glands, which play a key role in
producing stress and sex hormones. By prioritising rest and nurturing activities, women
can optimise their hormonal cycles, maintain emotional balance, and cultivate
resilience in both body and mind.

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Additionally, spending time with other women and children is deeply nourishing for
women’s hormonal and emotional well-being. Social bonding triggers the release of
oxytocin, the "love hormone," which counteracts stress hormones and fosters feelings
of connection and security. These practices align with natural rhythms and help
maintain balanced oestrogen and progesterone levels, promoting overall vitality and
harmony.

Ultimately, the innate desire to provide for men and the desire to nurture for women is
deeply tied to the essence of hormonal production. For men, the drive to protect, hunt,
and provide taps into a primal instinct that fuels testosterone and energy, reinforcing
their role as builders and providers. For women, the desire to care for children and bond
with others aligns with the rhythms of oestrogen and progesterone, supporting their role
as caregivers and life-givers. These fundamental roles are not just societal but deeply
embedded in our biology, connecting hormones to purpose.

When men and women engage with these innate drives, their bodies naturally align,
creating a state of balance and vitality that feels both natural and fulfilling. It’s as if our
hormones respond to our purpose, amplifying the strength to live out these primal roles.

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Sunlight plays a huge role in regulating hormonal health, aligning our bodies with
natural frequencies and energies that have existed since the dawn of time. Exposure to
sunlight stimulates the production of vitamin D, a critical hormone precursor that
supports the regulation of sex hormones like testosterone and oestrogen. Sunlight also
triggers serotonin production, improving mood and mental clarity while promoting
healthy sleep cycles by regulating melatonin levels. This intricate dance of hormones
ensures that our bodies stay in tune with the day-night cycle, known as the circadian
rhythm, which governs energy, appetite, and reproductive health.

Seasonal changes further influence hormonal patterns. Longer daylight hours in

summer boost energy levels, metabolism, and libido, reflecting the natural abundance
of the environment. Conversely, shorter days in winter may slow metabolism and
reduce activity, encouraging rest and conservation. These seasonal shifts are not flaws
but adaptations, helping us synchronise with the natural ebb and flow of the
environment. Embracing sunlight daily and honouring the seasons’ influence on our
biology supports hormonal balance, grounding us in the rhythm of the earth.

Other things to consider when addressing hormones would be consistent, restorative

sleep aligned with the body’s circadian rhythm; Staying properly hydrated to support
cellular communication, enzyme activity, and the transport of nutrients, which are all

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essential for hormone synthesis and balance; grounding an exposure to nature which
calm the nervous system and finally stress management through mindfulness,
meditation, or grounding techniques prevents chronic cortisol elevation, which can
disrupt other hormones. Spending time in nature, breathing deeply, or simply
disconnecting from modern stressors allows the body to reset.

Primal Lymphatic Detoxification Methods:

The lymphatic system is one of the body’s most critical detox pathways, functioning as a
natural drainage network to eliminate toxins, waste, and pathogens. Unlike the
circulatory system, the lymphatic system has no central pump, relying instead on
movement, hydration, and diet to maintain proper flow and function. Supporting your
lymphatic health is essential for reducing inflammation, boosting immunity, and
achieving optimal vitality.

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Raw Fats: Nature’s Detoxifiers

Raw fats play a foundational role in effective detoxification. These fats, such as raw
unsalted cheese and raw butter, bind to fat-soluble toxins stored in tissues and
facilitate their safe transport out of the body. Consuming raw fats also nourishes the
lymphatic tissues, providing the energy and nutrients required for optimal functioning.
By incorporating raw fats into your daily diet, you support your body's ability to eliminate
toxins while reducing the burden on other detox organs, such as the liver and kidneys.

Hydration and Raw Dairy for Lymphatic Flow

Proper hydration is critical for maintaining lymphatic fluidity. The lymphatic system
depends on water to move toxins efficiently through the network of vessels and nodes.
In addition to drinking pure water, consuming hydrating raw dairy products like raw milk
and cream provides essential electrolytes and enzymes that soothe and support the
lymphatic system. These enzymes aid in breaking down stored toxins and reducing
inflammation, amplifying the detox process.

Movement: Stimulating Lymphatic Circulation

Since the lymphatic system lacks a central pump, movement is essential to keep the
lymph fluid circulating effectively. Gentle activities such as walking, yoga, stretching, or
jumping can stimulate lymph flow and prevent stagnation. Regular physical activity
ensures that toxins are continuously flushed out of tissues and eliminated through the
lymphatic network.

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Skin Stimulation

Moisturise and stroke your skin in gentle circular motions toward the heart, focusing on
areas with concentrated lymph nodes, such as the neck, underarms, and groin. This
simple daily practice helps stimulate lymphatic flow and improve skin health.

Primal Hot Baths

Exposure to hot temperatures, such as through lymphatic hot baths, is a powerful way
to support detoxification and overall well-being. Heat naturally encourages the dilation
of blood vessels and promotes circulation, allowing the lymphatic system to function
more efficiently. During a hot bath, the body’s core temperature rises, inducing sweating
and facilitating the release of toxins through the skin, which is the largest detox organ.

Hot baths also relax muscles, reduce stress, and stimulate the parasympathetic
nervous system, allowing the body to enter a state of repair and recovery. This relaxation
reduces cortisol levels and prevents inflammation that could hinder the lymphatic flow.
Hot baths should include a small amount of Raw Milk, Apple Cider Vinegar and Epsom
salts (honey and essential oil is optional also)

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Prioritising Rest and Relaxation

Stress and poor sleep can hinder lymphatic function, leading to toxin buildup and
inflammation. Ensuring restful sleep and engaging in relaxation practices like deep
breathing or mindfulness helps the lymphatic system repair and regenerate, ensuring
that detoxification processes run smoothly.

By integrating these practices into your daily routine, you can effectively support your
body’s natural detoxification pathways. The result is improved energy, reduced
inflammation, and a robust immune system, all hallmarks of a thriving primal lifestyle.

Thank you for reading this E-guide, we really appreciate your support and we truly hope
that you could find some kind of value from it. We have many more exciting projects in
the pipeline for you, the E-Book will be released in the coming months so follow our
pages and stay up to date with what’s to come!

Alex and Oliver

@RawReturned and @s0lvessel

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