Hello friends, coupling‑certified freshness health coach and training director of Primal Health Coach Institute, Erin Power is here to reply to your questions about how to satiate cravings and track food. If you’re looking for skillful and caring guidance, we’ve got strategies, tips and support. Leave it below in comments or at the top on the Mark’s Daily Apple Facebook Group.
Table of Contents
satiating desire
Tamara asked: “What’s the best way to curb cravings between meals?”
I think one of the main reasons we’re seeking
To be clear, certain foods and lifestyle habits disrupt
But if you are eating a primal diet with a lot of real, whole, minimally processed foods—including quality lean protein and healthy fats—you are on your way to developing positive cravings and minimizing the requirement (or desire) to snack.
If you’re only intermittently following a Primal‑style diet and still find yourself craving food during the day, a reliable fix is to **increase your protein intake**. More protein helps keep you fuller for longer.
The source of your cravings lies within your cells—if they’re not getting the nutrients they need, they’ll signal for more food. In short, nourish your cells properly to curb the desire.
- Fuel (calories to provide energy to your body and brain)
- Building blocks (amino acids and essential fatty acids that help your body continually build and repair itself)
- Information (minerals, vitamins, cholesterolprebiotic fibers, etc., all of which have incredibly important and nuanced roles in body function).
When your cells ask for food (i.e. you feel desire), it is to satisfy these stools. If the cells do not satisfy these stools, they are malnourished and cry out for more food.
Now, of course, every body is different, and people bring to the table different conditions of freshness, life circumstances and goals. That said, if we are going to universalize, there is a possible way to give your cells and your body more of the calories, building blocks and information they are asking for: eat more protein. As one of the most nutrient-dense “human foods” on planet earth, it meets all the requirements in terms of nourishment that our cells are asking for.
How much more protein? MORE. In circumscription of ending up getting caught up in measuring and micromanaging, keep things simple: just aim for more and see how it goes.
Again and again when working with train customersdispute that this simple rule of prioritizing protein completely changes the pernio with desire, appetite and cravings.
Why? Well, protein-rich foods are incredibly high in minerals and amino acids, two of the most important factors your cells are screaming for. If you eat more protein, you’ll feel less craving. And I can tell you from experience that walking around feeling less hungry is a miracle cure for mindless snacking – start there and see how it goes!
Food traceability
Randy asked:
“Do you believe in food tracking, do you?”
When negotiating eating in a way that supports and nourishes us, there are many useful strategies. For SOME people, it can be helpful to track their food intake over a period of time (whether they are doing it on their own or working with a trainer).
Done in a supportive way, food tracking can help some people develop an elderly awareness of what they are actually eating and how it makes them well. It can also add a layer of responsibility. The act of tracking influences our choices and, in this way, could lead to useful change.
I say “form of support” because there are many ways to track food, some more clever than others. What’s more, the particular method that is supportive will differ from person to person. To be clear: I’m not a fan of simply counting. calories. If you are high up in the Primary fundamentalsThe amount of calories we consume is meaningless when considering food choices and the broader context. this goes to weight loss goalsgoals of freshness, or anything else.
But what about a more Primal-focused follow-up, such as the number of carbohydratesOr eliminate numbers altogether and simply write in a journal about the foods consumed and how it made you well during and after?
Yes, depending on your goals and your individual tendencies when negotiating to change habits and implement healthy changes, that could be helpful. Without retention, only YOU will know this, and finding out if it is helping will likely require little self-experimentation and trial and error.
Without retention, I have a sobering and important caveat. For some people (including themselves), food tracking is not helpful. In fact, it can actually encourage stressful eating patterns and even disordered feeding. I have helped more than a thousand clientele lose lubricant, gain energy and put your pants back on hanging in the back of the closet, all without tracking, weighing or counting your food.
Why? Well, to show up, if I told MY customers that they had to track, weigh and count their food, they would leave.
Many trainersNutritionists and dietitians DO have their clients track their food intake. Your clients are looking for a methodical and tactical way to track their intake, and are even excited to count and evaluate their food. It motivates them, and many of them really enjoy learning the numbers.
But MY customers? No way in hell. My clients and I have already spent the elderly part of our lives worrying about every calorie in and every calorie out, following strict diets and doing training. We’re done. It’s not that we don’t want to track, or that we’re too lazy to track, or that we’re too undisciplined to track. It’s that we already did, for decades. We lost the old man part of our lives to food fixation.
We already know how many calories are in a medium apple and how much protein is in a 4-ounce chicken breast. We’ll never forget these random food facts because we did them so hard. But that information isn’t helping and has never helped that we have a trusting and respectful relationship with our food and our bodies. We are so exhausted from everything that feels like tracking and dieting that we simply cannot return to seeing food that way: as numbers.
The good news? Your body even sees it that way.
It turns out that, yesterday of the late 1970s and early 1980s, when we began to micromanage our food in earnest, humans walked around generally slim and healthy without any picky fixation on food. They lived their lives in their bodies, enjoying food without journaling it. It is your birthright not to have to track, weigh or evaluate your food. It is your birthright to have an effortless relationship with food and your body.
Returning to this state of flexible, independent flow is a process and not always possible (to put it mildly!). You know what? It’s not nearly as complicated as a lot of concurrency tends to think. Even “simply” prioritizing the 10 primary rules of the model a little more time will already move you in the right direction.
Those “rules” work because they align with our biology. They work because they go back to times when tracking foods would have been not only unnecessary but ridiculous. Follow them (even the old man some of the time), and you’re already doing pretty acceptably. No tracking is required.
If you are still struggling or want an extra layer of motivation, inspiration, accountability and support, that’s where a health coach can come in. If so, and if you are one who does NOT find follow-up helpful, just make sure you find a health coach who understands that and can meet you where you are, in whatever way best supports you.
Whether or not you are on the “Team Track,” working with a health coach for a month or two can help you implement solid strategies to stay Primal and develop a kinder, more intuitive relationship with food and your body. Say hello myprimalcoach.com for more information and show up!
Do you track your food? Do you find it helpful, or not so much? Let us learn and leave other questions for me in the comments!
It sounds like you’re thinking about how people in late‑1970s and early‑1980s managed to stay slim and healthy without obsessively counting every calorie, and you’d like a simple, “big‑picture” set of rules that can get you moving in the right direction today.
10 Primary Rules for Everyday Nutrition
A Modern Take on “1970s–80s Simplicity”
The 10 Primary Rules
1. Prioritize Whole, Minimally Processed Foods
Why it works: They’re naturally nutrient-dense, higher in fiber, and lower in added sugars, sodium, and unhealthy fats.
2. Control Portion Size with the “Hand” Method
Why it works: Visual cues keep calories in check without needing a scale.
Quick tip:
- Protein: A palm-sized portion, approximately 3–4 oz.
- Carbohydrates: One cupped hand, approximately ½ cup.
- Fats: A thumb-sized portion, approximately 1 tablespoon.
3. Aim for Lean Protein at Each Meal
Why it works: Protein supports muscle maintenance, satiety, and metabolic health.
Quick tip: Try a 4-ounce chicken breast, approximately 25 g of protein, a cup of beans, Greek yogurt, or tofu.
4. Eat a Source of Fiber at Every Meal
Why it works: Fiber slows digestion, stabilizes blood sugar, and promotes fullness.
5. Limit Added Sugars to 10% or Less of Daily Calories
Why it works: Excess sugar can contribute to weight gain and metabolic issues.
6. Choose Healthy Fats, but Keep Them Modest
Why it works: Unsaturated fats, such as olive oil, avocado, and nuts, support heart health, but they are calorie-dense.
Quick tip: Use 1–2 tablespoons of olive oil for cooking, enjoy a small handful of nuts, or eat half an avocado per day.
7. Stay Hydrated with Water, Not Sugary Drinks
Why it works: Dehydration can masquerade as hunger, while water supports digestion and metabolism.
Quick tip: Aim for approximately 2 liters, or 8 cups, of water daily. Carry a reusable bottle to make it easier.
8. Plan Meals Ahead
Why it works: Batch cooking once or twice a week reduces reliance on fast food and impulsive choices.
9. Move Your Body Regularly
Why it works: Physical activity increases calorie expenditure, improves insulin sensitivity, and helps preserve lean muscle mass.
Quick tip: Aim for 150 minutes of moderate cardio plus two strength sessions per week. For example, combine brisk walking with a body-weight circuit.
10. Allow Flexibility with the “80/20” Rule
Why it works: Strict, all-or-nothing diets are difficult to sustain. Eating healthy approximately 80% of the time while allowing 20% for enjoyment can help prevent burnout.
How This Mirrors the 1970s–80s Approach
Less micromanagement: The approach relied on simple food groups, such as protein, carbohydrates, and vegetables, along with portion intuition rather than detailed macro tracking.
Putting It Into Practice: A Sample Day
Breakfast
Food: 2 eggs, 1 slice of whole-grain toast, ½ avocado, and black coffee.
How it supports the rules: Protein, healthy fat, whole grains, and fiber.
Morning Snack
Food: 1 medium apple and 10 almonds.
How it supports the rules: Fruit provides fiber and natural sugar, while almonds provide a modest amount of healthy fat.
Lunch
Food: Grilled chicken breast, approximately 4 oz; 2 cups of mixed greens; 2 tablespoons of vinaigrette; and ½ cup of quinoa.
How it supports the rules: Lean protein, vegetables, fiber, controlled carbohydrates, and healthy fats.
Afternoon Snack
Food: ½ cup of Greek yogurt and ½ cup of berries.
How it supports the rules: Protein and fiber.
Dinner
Food: Baked salmon, approximately 4 oz; 1 cup of roasted broccoli; and ½ cup of sweet potato.
How it supports the rules: Omega-3 fats, vegetables, and complex carbohydrates.
Evening
Food: Herbal tea and one square of dark chocolate.
How it supports the rules: Hydration and a controlled indulgence within the “20%” flexibility allowance.
Total calorie needs vary from person to person. However, the portion-hand method often places many adults in the range of 1,800–2,300 kcal per day—roughly similar to what the average person consumed in the late 1970s and early 1980s.
Quick “Start Now” Checklist
- Prepare a protein source, such as chicken, beans, or tofu, for your next three meals.
- Schedule a 10-minute walk after dinner. Movement matters just as much as food.
Printable 10-Rule Checklist
- Prioritize whole, minimally processed foods.
- Control portion sizes using the hand method.
- Include lean protein at each meal.
- Eat fiber at every meal.
- Limit added sugars.
- Choose healthy fats in modest portions.
- Drink water instead of sugary beverages.
- Plan and batch-cook meals ahead of time.
- Move your body regularly.
- Follow the flexible 80/20 approach.
