Mark Sisson’s 10 Primal Laws That Could Transform Your Health

It all began in 2006, when Mark Sisson launched what would become the cornerstone of the primal and paleo lifestyle movement: Mark’s Daily Apple. As the blog gained traction, Sisson released his groundbreaking book The Primal Blueprint in 2009, cementing his role as a pioneer in ancestral health.

Fast-forward to 2023, and while the digital world has exploded think smartphones, social media, and instant everything the human desire for vibrant health hasn’t faded. If anything, it’s stronger.

Terms like keto, intermittent fasting, MAF training, and primal movement are becoming common knowledge.

Yet despite this growing interest, many still struggle with their health. Our tech-heavy, convenience-driven lifestyles are loaded with hidden pitfalls. Sedentary habits, chronic stress, and ultra-processed diets are fueling a wave of preventable metabolic diseases like:

• Obesity
• Type 2 diabetes
• Cardiovascular conditions linked to inflammation and oxidative stress

Here’s where ancestral health coaching steps in.

In 2014, Sisson teamed up with Aaron Fox to launch the Primal Health Coach Institute (PHCI) the world’s first certification for coaching ancestral health.

Today, PHCI offers 13 certifications rooted in the 10 Primal Blueprint Laws, providing comprehensive training in everything from nutrition to movement and mindset.

In this article, we’re taking you back to the basics with a fresh look at those original 10 laws. Whether you’re brand-new to the primal approach or a PHCI grad looking for a quick refresher, this guide is your go-to.

The Foundation: Why These Laws Matter

Our genes were shaped over millions of years by the environment our ancestors faced things like food scarcity, exposure to sunlight, climate, and constant physical activity.

Our bodies still expect that kind of environment. And while we can't turn back time, we can make lifestyle choices that echo our evolutionary roots. That’s the idea behind the Primal Blueprint Laws: a roadmap to reprogram our genes and thrive.

Let’s explore how to bring each law into your daily life.

Law 1: Eat Lots of Animals and Plants

The Primal Blueprint approach flips conventional diet advice on its head. Forget low-fat, high-carb regimens. Research shows those plans lead to insulin spikes, fat gain, and chronic disease.

Here’s what to eat:

Load up on:

• Grass-fed meats, pasture-raised poultry, wild fish
• Vibrant, colorful vegetables

Enjoy moderately:

• Seasonal fruits (mostly berries)
• Healthy fats (avocados, nuts, olive oil, coconut)
• Fermented, full-fat dairy like yogurt and kefir

Occasionally:

• Sweet potatoes
• Dark chocolate
• Quality supplements and herbs

Avoid completely:

• Refined vegetable oils
• Processed grains and sugars
• Trans fats and artificial additives

Nutrition impacts up to 80% of your body composition. It’s the single biggest lever you can pull.

Law 2: Move Frequently at a Slow Pace

You don’t need to crush yourself in the gym. Aim for 2–5 hours per week of easy, steady movement such as:

• Walking
• Gardening
• Swimming
• Light cycling
• Yoga or paddleboarding

This kind of low-intensity aerobic activity (like Zone 2) helps burn fat, stabilize blood sugar, and improve endurance.

Law 3: Lift Heavy Things

Our ancestors lifted, pushed, pulled, squatted, and climbed all the time. Recreate these “Primal Essential Movements” by lifting weights or doing bodyweight strength training 2–3 times per week for 30–45 minutes.

The benefits are huge:

• Better bone density
• Enhanced insulin sensitivity
• Lean muscle gains
• Mood and energy boosts

Law 4: Sprint Occasionally

Every 7 to 10 days, go all out in short bursts. Sprinting triggers human growth hormone (HGH) production, improves insulin response, and boosts fat-burning. It doesn’t have to be running it can be:

• Sprints on a bike
• Swimming
• Rowing
• Skiing

Just keep the sprints short and intense, and spend plenty of time warming up and cooling down.

Law 5: Prioritize Sleep

Sleep is where your body repairs, recharges, and resets. To optimize it:

• Be active during the day
• Skip caffeine after noon
• Avoid screens a few hours before bed
• Keep your room cool (60–65°F)

Lack of sleep can sabotage even the best wellness plans.

Law 6: Play

Play isn’t just for kids. Unstructured fun reduces stress, lifts your mood, and strengthens relationships. Try:

• Throwing a ball with your kids
• Climbing, skating, or park games
• Playing cards or board games

Bring back that sense of joy and spontaneity.

Law 7: Get Sunlight Daily

Aim for safe sun exposure every day to support:

• Vitamin D production
• Immune function
• Brain and eye health
• Mood regulation

A light tan usually indicates you’ve hit the sweet spot just don’t overdo it and burn.

Law 8: Avoid Trauma

Stay mindful and reduce preventable harm. That includes:

• Wearing seat belts
• Avoiding dangerous stunts
• Saying no to smoking or drugs

Living consciously means fewer injuries and a safer path to health.

Law 9: Avoid Poisonous Things

This goes beyond just avoiding harsh chemicals. Ditch toxic foods, too:

• Refined sugars and grains
• Processed packaged snacks
• Industrial seed oils
• Mercury-heavy fish

Be aware of what goes on your plate and on your skin.

Law 10: Use Your Mind

Just like your body, your brain needs regular workouts. Stay mentally sharp by:

• Journaling or writing
• Reading
• Learning an instrument
• Solving puzzles

Lifelong learning keeps your cognitive engine humming.

Final Thoughts

The 10 Primal Blueprint Laws are a timeless, science-backed roadmap to thriving in today’s modern world. They're not trends they’re rooted in how we’re wired to live. If you’re interested in learning more about this blueprint, you can find the official book on Amazon for under $30 here.

Each of the 13 PHCI certifications is built on these principles. Whether you're coaching clients or simply upgrading your own life, these laws offer a clear, proven path to vibrant health.