That's So Primal

Why You Need to Stop Exercising and Start Moving

The Trap of the Modern Workout

We have a fundamental misunderstanding of how the human machine works. We sit in climate-controlled boxes for ten hours a day, staring at screens, and then try to undo all that damage by running on a treadmill for 30 minutes. Modern exercise is often just about burning calories. But your body does not care about your gym membership. It cares about capability.

Our ancestors did not schedule time to exercise. They just lived. They walked, carried heavy things, and occasionally sprinted. This constant, low-level activity kept their joints lubricated and their metabolisms firing. Today, we have traded our vitality for convenience. It is time to shift the focus from “working out” to primal daily movement.

Rejecting Sedentarism

If you sit for more than 60 minutes at a time, your metabolism starts to shut down. The new standard is simple. We simply refuse to rot. Incorporating primal daily movement means finding excuses to move your body throughout the normal course of your day. Take the stairs. Carry your groceries instead of using a cart. Play with your kids on the floor.

You cannot eat your way out of a sedentary life. You can have the cleanest diet in the world, but if your muscles are never challenged by gravity, your bones will weaken. Medical literature is starting to catch up to this ancestral truth, showing that frequent light movement is vastly superior to prolonged sitting interrupted by short bursts of intense exercise (check the physiological studies here).

The Power of the Heavy Carry

You do not need a fancy gym or complicated machines. Most gym equipment is designed to be a clothes hanger. To build real durability, you just need gravity and a heavy object. The heavy carry (or farmer’s walk) is one of the most functional movements a human can perform. Pick up something heavy and walk until your grip fails.

I keep a heavy Cast Iron Kettlebell in my garage. It takes up zero space and delivers massive results. When I need a break from my desk, I grab the bell, walk down the driveway, and walk back. It spikes my heart rate, engages the core, and reminds my nervous system that it is alive. Grip strength is actually one of the leading indicators of longevity and overall systemic health (read the mortality data here).

Walk Like a Human

We are built to cover ground. The daily walk is the cornerstone of primal daily movement. Get outside in the morning. Natural light hitting your eyes triggers cortisol to wake you up and starts the timer for melatonin release at night.

When you walk, try to do it without headphones. Listen to your environment. Take your shoes off if you can and walk barefoot on the dirt or grass. This helps discharge the static of the modern world and grounds you to reality. If you want to know more about fixing your footwear, read my thoughts on why minimalist shoes will save your feet.

The Primal Takeaway

Stop thinking of movement as a chore or a punishment for what you ate. Movement shouldn’t be a chore; it should be a celebration of what your body can do. Walk frequently, carry heavy things occasionally, and refuse to sit still for hours on end. The goal is to build a body that is durable and capable.

Pork Carnitas Bowls: High-Performance Fuel Without the Fake Shells

The Trap of the Modern Taco Night

We all love taco night. But the modern execution is usually a disaster for your gut. You go to a restaurant or grab a meal kit, and you are immediately bombarded with processed flour tortillas and cheap vegetable oils. Kitchens use cheap, oxidized seed oils for their cooking because it saves them money. But these industrial seed oils oxidize easily inside your body and cause a ton of inflammation.

You do not have to give up the flavor to stay healthy. You just need to strip away the processed garbage and rebuild the meal around real food. That is exactly why I rely on a primal carnitas bowl for weeknight dinners. It is all the savory, smoky flavor you want, packed into a clean format that actually fuels your body instead of slowing it down.

Building the Primal Carnitas Bowl

The foundation of a good primal carnitas bowl is the meat. Pork shoulder is one of the best cuts you can buy. It is affordable, nutrient-dense, and practically impossible to mess up if you cook it low and slow.

Instead of dealing with a smoker or a temperamental grill, we are taking this indoors and using one of the most reliable methods in culinary history: slow-roasting in a Dutch oven. By aggressively seasoning the pork with salt, garlic, and cumin, and braising it in a simple liquid of lime juice and water, you break down the tough connective tissues. The result is perfectly pull-apart, tender meat packed with flavor.

Instead of wrapping this high-quality meat in a processed shell, we use a clean base. I have the plate assembled where we serve it in a wide bowl with white Basmati rice. If you are active, Basmati is an excellent carbohydrate choice because it has the lowest glycemic index of the rices and is easy on digestion. You then top the rice with your shredded pork, fresh avocado for stable fats, and a heavy garnish of cilantro. It is a perfectly balanced plate engineered for performance.

The Science of Slow-Roasted Protein

Cooking meat low and slow isn’t just about taste; it is biologically optimal. Breaking down tough cuts of meat like pork shoulder releases collagen and gelatin, which are incredibly beneficial for your gut and joints. Here is the clinical data backing up why a meat-heavy, slow-cooked bowl like this should be a staple in your diet:

Protein and Satiety: Clinical data shows that high-protein meals significantly increase satiety, preventing the blood sugar crashes that lead to junk food cravings.
Collagen Synthesis: Slow-roasting tough cuts of pork breaks down connective tissues into gelatin and collagen, which supports joint health and tissue repair.
Reduced AGEs Formation: Cooking meat with moist heat at lower temperatures (like in a Dutch oven) significantly reduces the formation of Advanced Glycation End-products (AGEs) compared to high-heat grilling or frying, protecting your cells from oxidative stress.
Metabolic Advantage: Diets high in quality animal proteins boost thermogenesis, meaning your body burns more calories simply digesting the meal.

Ingredients

5 lbs Pork Shoulder (Boston Butt): Cut into large 3-inch chunks.
2 tbsp Sea Salt: Do not skimp on the salt; it tenderizes the meat.
6 Cloves Garlic: Smashed and roughly chopped.
1 tbsp Ground Cumin: For that deep, earthy flavor.
1/2 cup Fresh Lime Juice: Acid is crucial for breaking down the meat fibers.
1/2 cup Water: To create the braising environment.
For the Bowl Assembly: Cooked white Basmati rice, sliced avocado, fresh cilantro, and extra lime wedges.

5-Step Dutch Oven Carnitas

Prep the Meat: Preheat your oven to 300°F. Cut the pork shoulder into large, uniform chunks and trim away only the heaviest, most excessive pieces of fat cap (leave most of it—fat is fuel and flavor).
Season Aggressively: Toss the pork chunks thoroughly with the sea salt, smashed garlic, and ground cumin until every piece is evenly coated. Place the meat into your heavy Dutch oven.
Add the Liquid: Pour the fresh lime juice and water over the seasoned pork. Give it a quick stir to combine.
Slow Roast: Place the lid securely on the Dutch oven and transfer it to the oven. Let it roast undisturbed for 3 to 3.5 hours, or until the meat yields completely to a fork and easily falls apart.
Shred and Assemble the Plate: Remove the Dutch oven from the oven. Using two forks, shred the pork directly in its own juices. To assemble the plate, grab a bowl and lay down a bed of Basmati rice. Add a heavy serving of the pulled carnitas on top. Finish the bowl by topping it generously with fresh sliced avocado and a handful of chopped cilantro.

Prep Once, Eat For Days

You should not be cooking from scratch every single night. Complexity is the enemy of consistency. If you want to stick to a clean lifestyle, you need to rely on batch cooking. Cook a massive 5-pound pork shoulder on Sunday so you can bank your calories for the busy week ahead. Having protein ready to go keeps you from making bad decisions when you are tired.

The Right Tools for the Job

Building a capable kitchen doesn’t require a hundred gadgets, just a few heavy-duty essentials. Here is exactly what I use to make meal prep a discipline rather than a chore (swap these with your setup to upgrade your kitchen):

Cast Iron Dutch Oven: This is the undisputed king of low-and-slow cooking. It traps heat and moisture perfectly to break down tough cuts of meat without drying them out.
High-Carbon 8-Inch Chef Knife: Stop sawing at your food with dull, serrated gadgets. You need one serious blade to handle breaking down a 5-pound pork roast and slicing delicate herbs with surgical precision.
Glass Meal Prep Containers: Heating food in plastic leaches endocrine-disrupting toxins directly into your meal. If you are batch cooking, you absolutely need heavy-duty glass containers to store and reheat your food safely.

The Primal Takeaway

Skip the inflammatory tortillas and fake oils. Slow-roast a heavy pork shoulder in a Dutch oven with salt, garlic, and cumin until it falls apart. Build your plate in a bowl with a clean base of Basmati rice, load it with the meat, and top it with avocado and cilantro for healthy fats and fresh flavor. Cook a massive batch on Sunday to secure your weeknight fuel. It is simple, affordable, and exactly what your biology is asking for.

The Only Two Knives Your Kitchen Actually Needs

Walk into any kitchen store, and you’ll see walls of knives. Fillet knives, bread knives, boning knives, cleavers, santokus, utility knives. It’s enough to make your head spin. You don’t need all that. Seriously, don’t buy into the marketing hype. When it comes to essential kitchen knives, you really only need two. Maybe three if you get fancy with steak night (but you do you). For 99% of your home cooking, a good chef knife and a trusty paring knife will handle everything. That’s it. Simple, right?

Why Two Knives Are Enough for Your Kitchen

I’m not a gourmet chef. I’m a guy who cooks real food for his family. And in my experience, the more gadgets you have, the more cluttered your kitchen gets and the more confusing cooking becomes. Complexity kills consistency. We want simple. We want effective. A chef knife is your workhorse. It does 80% of the heavy lifting. Slicing meat, dicing onions (I’m still slow at that, no judgment), chopping vegetables. It’s the MVP. Your paring knife is for the smaller, more delicate jobs. Peeling an apple, trimming a strawberry, mincing a clove of garlic. Think of them as Batman and Robin for your cutting board.

You don’t need a separate knife for bread. A good chef knife can handle crusty loaves just fine with the right technique. You don’t need a boning knife unless you’re butchering whole animals every week (and if you are, hats off to you, but most of us aren’t). Focus on quality over quantity. Two great tools beat ten mediocre ones any day. These are the truly essential kitchen knives you’ll actually use.

What Makes a Good Chef Knife?

Okay, so you need a chef knife. But what kind? Don’t get hung up on brand names too much. What you’re looking for is a few key characteristics. First, the blade material. High-carbon stainless steel is usually the way to go. It holds an edge well and resists rust. Don’t fall for “ceramic” blades unless you like brittle tools that chip easily.

Second, the balance. This is huge. Pick up the knife. Does it feel heavy in your hand? Is it weighted nicely between the blade and the handle? You want it to feel like an extension of your arm, not some awkward club. A well-balanced knife makes chopping less tiring and more precise. Third, the handle. It should feel comfortable and secure. No slippery plastic, please. Riveted handles that are full tang (meaning the metal extends through the whole handle) are generally more durable. This isn’t just about comfort; it’s about safety too. You want a firm grip when you’re working with sharp objects. A good chef knife should last you years, even decades, if cared for properly. Quality truly matters here. For tips on how to prepare great meals without relying on processed ingredients, check out my post on cooking with good fats.

Keep ‘Em Sharp, Always

This is arguably the most important tip about knives: keep them sharp. A dull knife is dangerous. Seriously. You have to apply more pressure, and that’s when it slips and cuts you. A sharp knife glides through food with minimal effort, reducing the risk of accidents. It makes cooking more enjoyable, too. Nobody likes struggling through a tomato with a dull blade (it just squishes, right?).

How do you keep them sharp? You don’t need fancy electric sharpeners if you don’t want them. A simple honing steel will realign the edge regularly, and a good quality manual sharpener will bring back a true edge when needed. Don’t overthink it. Just sharpen them often. Weekly if you cook a lot. More often if you notice them dragging. Studies actually show that sharp knives reduce accidents in the kitchen by requiring less force and maintaining control. It’s worth the five minutes. It’s part of taking ownership of your health, even in the small things. After all, cooking at home is one of the best ways to improve your family’s health.

Randall’s Pick: A Solid Sharpener for Your Essential Kitchen Knives

Instead of specific knives, because what feels good to me might not feel good to you, I’ll recommend what keeps any good knife good. A quality sharpener. You can spend a lot of money on knives, but if you don’t maintain them, they’ll become useless. This good quality manual knife sharpener is a solid, no-frills option that gets the job done. It’s easy to use and will ensure your chef knife and paring knife are always ready for action. Sharpen them often, and they’ll serve you well for years.

“Okay, Randall, but I need to know what two knives to get.”

I hear you. If you don’t want to overthink the specifications and just want me to tell you exactly what to add to your cart, go with Wüsthof. They perfectly nail the high-carbon stainless steel, full-tang construction, and ideal balance I just talked about. If I were outfitting a kitchen from scratch today, I’d grab the Wüsthof Classic 8-Inch Chef’s Knife for the heavy lifting and the Wüsthof Classic 3.5-Inch Paring Knife for the detail work. Buy these two, treat them right, and you’ll never need to buy another knife again.

Primal Takeaway

Don’t clutter your kitchen with unnecessary tools. Invest in one high-quality chef knife and a good paring knife. Keep them consistently sharp. That’s all you need for primal cooking.

Roasted Butternut Squash The Primal Comfort Win

Alright, let’s talk comfort food. Fall and winter hit, and sometimes you just want something warm, sweet, and savory. For a lot of folks, that means some kind of starchy side dish. But what if you could have that comfort, full of flavor, and still keep it primal? That’s where this Roasted Butternut Squash recipe comes in. It’s simple, honest, and tastes like a warm hug. Seriously, if you’re looking for a simple side that punches above its weight, this is it.

You might be thinking, “Butternut squash? Isn’t that a carb?” And yeah, it’s got some carbs. Fun fact, though: biologically speaking, butternut squash is actually a fruit, not a vegetable! Because it contains seeds and develops from the flower of the plant, it falls firmly into the fruit category. But whether you call it a fruit or a veg, it’s a whole food packed with good stuff. We’re talking vitamins, minerals, and fiber. It’s not a processed bag of chips. Done right, with the right fats and additions, it fits perfectly into a primal lifestyle. We’re turning a simple ingredient into something truly special.

Why Roasted Butternut Squash is a Primal Win

First off, butternut squash is a powerhouse. It’s loaded with Vitamin A, Vitamin C, potassium, and magnesium. Good for your vision, your immune system, your blood pressure, you name it. The science backing up this humble fruit is actually pretty incredible:

Packed with Health-Promoting Compounds: Butternut squash (Cucurbita moschata) is widely recognized as a functional food because it is abundant in carotenoids and polyphenols. You can read the full study on its bioactive compounds and bioaccessibility here on PubMed (PMID: 38254540).
Fights Chronic Conditions: Research shows that Cucurbita moschata possesses potential anti-obesity, anti-diabetic, antibacterial, and anticancer properties. A comprehensive breakdown of its nutritional and functional properties is available here on PMC (PMC7914307).
Rich in Essential Minerals & Vitamins: Squash is heavily relied upon for its vitamins (A, B, C) and trace elements like phosphorus, potassium, calcium, and magnesium. A study exploring how these compounds contribute to its high antioxidant capacity can be found here on NCBI (PMC8231950).
Supports Digestive Health: The high dietary fiber content in squash helps support proper intestinal function and has been linked to a reduced risk of heart disease, obesity, and diabetes. You can check out the research on its dietary fiber and techno-functional benefits here on PMC (PMC12325894).

Plus, it’s naturally sweet, which means we don’t need to add a ton of junk to make it taste good. That’s a win in my book.

Then there’s the roasting. Roasting brings out that natural sweetness and caramelizes the edges, giving you a depth of flavor you just can’t get any other way. We’re talking crispy edges, tender centers. My kids even eat this stuff, which is saying something. It’s real food, prepared simply, and it nourishes you. That’s the whole point of primal living, right?

The Secret Ingredients: Bacon, Pecans, Maple Syrup & Primal Fats

Now, let’s get to the good stuff. The bacon. You need to use good quality bacon here. None of that sugar-cured, mystery-meat stuff. Look for a sugar-free, uncured bacon. The fat from that bacon is going to be our cooking fat. It infuses the squash with an incredible savory depth. This is where you get all that flavor without trying too hard. If you’re serious about cooking with natural fats, grab some good quality, sugar-free bacon. It makes all the difference.

And pecans? Oh man. They add a fantastic crunch and another layer of healthy fats. Plus, they toast up beautifully in the bacon fat. It’s a texture party in your mouth (who cares. Enjoy!). These aren’t just empty calories; nuts are packed with beneficial compounds too. Just remember, a handful is usually enough. Or eat all of them, I won’t judge.

We’re talking about primal fats here, folks. The kind that fueled our ancestors. Bacon fat, especially from good quality pork, is a fantastic cooking medium. Don’t be scared of it. It’s miles better than seed oils, which you should be avoiding anyway. We’ve covered this before, but if you need a refresher on why healthy fats are key, check out my post on cooking with ancestral fats.

How to Make It: 4 Simple Steps

Let’s make this magic happen. You can cook this entire dish in just four simple, follow-along steps:

Prep the Squash: Let’s be real—peeling and chopping a butternut squash can be a bit of a workout. A good, sharp knife helps. Cut it in half, scoop out the seeds, then peel it. Chop it into roughly 1-inch cubes. Don’t go too small, or it’ll burn. Don’t go too big, or it won’t cook evenly.
Render the Bacon: Dice your sugar-free bacon and render it in a large oven-safe dish or a cast iron skillet over medium heat. Get it nice and crispy. Pull the bacon out and set it aside, but leave all that glorious fat in the pan. That’s our liquid gold.
Toss and Coat: Toss your butternut squash cubes and pecans right into that bacon fat. Pour in about 1/4 cup of maple syrup for a perfectly natural, sticky-sweet glaze. Sprinkle generously with cinnamon and sea salt. Give it a good stir to coat everything, then spread it out in a single layer. Pro tip: You don’t want to overcrowd the pan, or it’ll steam instead of roast. We want caramelization, not mush.
Roast to Perfection: Pop that dish into a preheated oven at 400°F (200°C). Roast for about 25-35 minutes. You’ll want to stir it once or twice during cooking to make sure everything gets evenly browned. Once the squash is fork-tender with beautiful caramelized edges and the pecans are lightly toasted, pull it out. Stir in your crispy bacon bits, taste for seasoning, and serve!

Primal Takeaway

This Roasted Butternut Squash recipe is a perfect example of how you can enjoy comforting, flavorful food that is still deeply nourishing and primal. Don’t shy away from whole-food carbs when they’re prepared with healthy fats and simple, natural ingredients. Eat real food, enjoy the process, and feel good about what you’re putting into your body.

My Primal Kitchen Essentials

If you want to recreate this dish exactly how I make it, here is the gear and the goods I swear by (Note: These are affiliate links, which means I get a small kickback if you purchase through them—thanks for supporting the blog!):

Lodge 10.25-Inch Cast Iron Skillet: This is the exact skillet I use to render my bacon and roast the squash. It holds heat beautifully and only gets better with age.
Pure Organic Grade A Maple Syrup: For that 1/4 cup of natural sweetness, make sure you are using 100% pure maple syrup, not the fake, artificially flavored stuff.
Raw Pecan Halves: Grab a good bulk bag of raw, unsalted pecans so you always have healthy fats on hand for roasting.

The Best Liver Infused Ground Beef Burgers (No Organ Taste)

The modern health industry wants you confused. They want you buying expensive supplements when the most nutrient-dense food on the planet is sitting right in the butcher case. We are talking about beef liver. I know what you are thinking. Liver tastes like a metal penny. I used to think the exact same thing until I figured out how to make liver infused ground beef.

Our ancestors didn’t navigate a supermarket aisle. They ate the whole animal, and they prized the organs for their density. Today, we survive mostly on lean muscle meats. Muscle meat is great, but it lacks the heavy punch of vitamins found in the organs. If you want to return to factory settings, you need to incorporate liver into your weekly rotation.

Why Liver Infused Ground Beef is the Cheat Code

You do not need to sit down and eat a plate of raw liver. The easiest way to get these nutrients into your family’s diet is to blend it into something you already eat. Liver infused ground beef gives you the incredible micronutrient profile of organs without the overpowering flavor. When mixed correctly into a heavy burger patty, you will not even know it is there (don’t worry, it is delicious).

Beef liver is packed with bioavailable iron, vitamin A, and B vitamins. In fact, if you look at the nutrient density of beef liver compared to almost any plant, the liver wins every single time. It is true, ancestral fuel.

The Secret Ratio

The trick is all in the ratio. If you go too heavy on the liver, the burgers will get that metallic taste. You want to aim for an 80/20 or 85/15 ratio of regular ground beef to liver. I like to buy a solid pound of grass-fed beef and mix in about two to three ounces of finely ground liver.

How to Prep the Meat

To make this work, the liver needs to be processed smoothly. I usually buy a package of liver, cut it into small chunks, and freeze them. When I am ready to make my liver infused ground beef, I toss the frozen chunks into a food processor. It grinds them up perfectly into a paste.

Once you have your liver paste, fold it into your ground beef by hand. Add a heavy pinch of sea salt. At this point, you treat it just like a normal burger. You can serve these patties alongside some roasted sweet potato wedges for a solid meal.

Cooking the Burgers

Teflon is poison. Stop cooking your food on chemical-laden pans that flake into your eggs. For a proper burger, you need serious heat and heavy iron. Get a Lodge cast iron skillet screaming hot over the stove or the grill.

Drop a little butter or tallow into the pan. Smash the patties down so they get a crust. Let them sear for a few minutes on each side. The fat from the regular ground beef will mix with the liver, keeping the patty juicy and completely masking any organ flavor. The resulting meal improves your heme iron absorption markers naturally, without relying on synthetic pills.

The Primal Takeaway

You do not need to force down foods you hate to be healthy. By making liver infused ground beef, you get the highest quality ancestral nutrition in a format that actually tastes like a backyard barbecue. Bank your calories, buy real food, and use the skillet.