Case Studies
Case Study 1: Mark’s 21-Day Reset
Jump-starting a healty new year
Background
Mark, a 43-year-old sales manager, came to the program feeling overwhelmed by the aftermath of a busy Christmas season. Between office parties, festive meals and late nights, Mark had gained a few extra pounds and noticed his energy levels were at an all-time low.
On top of that, Mark had recently accepted a promotion at work. While the new role was exciting, the added responsibilities made him worry about maintaining his health amidst long hours and stress. Mark wanted to regain control and set the tone for a healthier year ahead, but he wasn’t sure where to start.
The Plan: 21-Day Reset
Together, we designed a simple, actionable plan tailored to Mark’s lifestyle and focused on busting common nutrition myths while prioritising realistic, manageable changes.
1. Nutrition reset
Shifted Mark’s mindset about food by introducing him to the benefits of nutrient-dense, primal eating. He learned that red meat, butter and eggs are not only healthy but essential for energy and satiety.
Gradually reduced his over-reliance on fruits and vegetables while focusing on quality protein, healthy fats and low-carb options like leafy greens and cruciferous vegetables.
Taught him how to create satisfying meals without calorie counting, which freed him from the restrictive mindset he’d previously followed.
Suggested simple meal ideas, like steak with sautéed asparagus and butter, or scrambled eggs with bacon and avocado, to replace his usual bland salads and low-fat options.
2. Movement routine
Introduced walking as a cornerstone activity to fit seamlessly into his day.
Mark committed to a 20-minute walk during his lunch break to clear his head and boost energy.
On busy days, he split his walks into smaller chunks: a quick 10 minutes before work and another 10 minutes after dinner.
Added two short strength-training sessions per week, which he did at home with dumbbells to save time.
3. Sleep hygiene
Helped Mark establish a consistent bedtime routine, including winding down with a book or calming tea instead of scrolling on his phone.
Introduced magnesium supplementation to improve his sleep quality.
4. Stress management
Suggested journaling for 5 minutes a day to reflect on his progress and offload work-related stress.
Recommended deep breathing exercises during his walks to further manage stress and promote focus.
The Challenges
Mark faced the following challenges:
Weight gain: Mark had put on 3kg/7lb over the festive period.
Low energy: He felt sluggish in the afternoons and relied on caffeine to get through the day.
Stress and overwhelm: The pressure of starting a new job added mental strain.
Confusion about nutrition: Mark believed the key to health was a diet packed with fruits, vegetables, and minimal fat. He was sceptical about eating red meat, butter, and eggs.
Time constraints: Mark’s busy schedule made it hard to prioritise health, including fitting in exercise.
Mark’s goals were simple: to feel more energised, shed the holiday weight, and develop healthier habits he could sustain as he adjusted to his new role.
The Results
At the end of the 21 days, Mark saw remarkable changes:
Weight loss: He lost just over 2kg/5lb and felt leaner without obsessively tracking food.
Improved energy: Afternoon slumps disappeared as his body adapted to more consistent blood sugar levels and primal eating.
Positive mindset shift: Mark embraced red meat, butter and eggs as part of his diet; he realised he didn’t need to rely on low-fat or heavily plant-based meals to be healthy.
Better sleep: He slept 7–8 hours consistently, waking up feeling refreshed and focused for his workday.
Sustainable exercise routine: Mark found his lunch-break walks became the highlight of his day, providing both mental clarity and physical benefits. He has since swapped home workouts for a 3 x week gym routine.
Stress management: Journaling and walking helped him feel less overwhelmed, even in his demanding new role.
Disclaimer
This case study is a fictional example designed to illustrate how the 21-Day Reset Program works and the typical benefits clients experience. It reflects the kind of transformations achieved by myself and people I’ve worked with, including friends and family members who’ve followed my advice. While Mark is not a real person, his story is based on common challenges and outcomes.
Case Study 2: Malcolm’s Prime Performance
Rediscovering strength and confidence
Background
Malcolm, a 55-year-old civil engineer, former rugby player and proud father of three, had always considered himself an active and healthy man. In his youth, he thrived on the pitch and was the kind of dad who could outrun his kids in the park. However, over the past few years, Malcolm noticed significant changes he couldn’t ignore.
Weight gain and fatigue: He’d gained some 10kg/22lb and found himself feeling sluggish, especially in the afternoons.
Loss of interest in sex: His libido dwindled, and he felt disconnected from the vibrant, energetic man he once was.
BPH diagnosis: Struggling with frequent urination, Malcolm was prescribed an alpha-blocker to ease his symptoms.
Frustration with diet: Despite diligently following standard food pyramid guidelines, trying vegetarianism, and even going vegan for a time, Malcolm saw little improvement.
By the time, he decided to look for support, Malcolm was bewildered. How could someone who’d always been so physically active find himself in this state? Malcolm suspected his diet was partly to blame, and while he was curious about primal living, he was sceptical and worried about trying something new.
The Challenges
Malcolm faced several obstacles:
Rebuilding fitness: He assumed he could jump straight back into the rugby-style workouts of his youth, only to discover that his body needed a more gradual approach.
Mistrust of animal-based eating: Years of following mainstream dietary advice had left him wary of red meat, butter and saturated fat in general.
Navigating andropause (the male menopause): He felt blindsided by the hormonal changes that had affected his energy, mood and physical performance.
Adjusting to alcohol-free living: Although Malcolm had cut down on drinking, it wasn’t until our coaching sessions that he realised cutting out alcohol entirely made him feel significantly better.
Malcolm’s goals were to lose weight, feel confident in his body again, and regain the energy and vitality he’d lost, all without the constant frustration of failed diets or fitness routines.
The Plan: Prime Performance
Malcolm committed to my Prime Performance program, a comprehensive plan designed to rebuild his health from the ground up. Here’s what we focused on:
1. Nutrition overhaul
Transitioned Malcolm to a primal eating plan, emphasising high-quality animal-based foods like grass-fed meat, eggs, butter, along with nutrient-dense vegetables.
Eliminated ultra-processed foods and refined sugars, while gradually reintroducing healthy fats into his diet to improve satiety and energy levels.
Helped him adjust his mindset around food, breaking free from the fear of saturated fats and focusing instead on nutrient density.
2. Rebuilding fitness
Developed a progressive strength-training routine to build muscle and improve overall strength, starting with simple bodyweight exercises.
Introduced Malcolm to CrossFit, which he tried a few times but decided wasn’t for him, although he remains open to trying it again in the future.
Prioritised recovery, mobility and flexibility, which had been overlooked in his earlier workouts.
3. Mindset and lifestyle adjustments
Encouraged Malcolm to track his progress with journaling, focusing on both physical and mental wins.
Guided him through the challenges of giving up alcohol, helping him recognise how much better he felt without it. We also discussed how to navigate social events and holidays.
4. Hormonal health
Tailored the plan to support Malcolm’s hormonal health during andropause, with an emphasis on sleep quality, stress reduction, and testosterone-boosting exercise.
We discussed nose-to-tail supplmentation, which Malcolm is open to trying.
The Results
After just a few months on the Prime Performance program, Malcolm achieved incredible results:
Weight loss and strength gain: He lost 7kg/15lb and added noticeable muscle definition, particularly in his arms and core.
Renewed energy and libido: Malcolm reported feeling more energised and engaged in life. His libido returned, and he felt a renewed sense of confidence.
Balanced hormones: Improved sleep, consistent strength training and nutrient-dense eating helped him feel more in control of his body.
Positive mindset: Malcolm embraced primal living as a sustainable lifestyle rather than a temporary fix.
Key Takeaways
The Prime Performance program is ideal for men seeking long-term health transformations, especially those navigating challenges like andropause, weight gain or lifestyle shifts.
A gradual, tailored approach to fitness is essential for rebuilding strength and avoiding burnout.
Primal eating and lifestyle principles can help men redefine their prime. This doesn’t mean a return to their youth, but as a confident, thriving version of themselves today.
Disclaimer
This case study is a fictional example designed to illustrate how the Prime Performance program works and the typical benefits clients experience. It reflects the kind of transformations achieved by myself and people I’ve worked with, including friends and family members who’ve followed my advice. While Malcolm is not a real person, his story is based on common challenges and outcomes.
Ready to redefine your prime?
Whether you’re looking for a quick reset or a complete transformation, I’m here to help you take the first step toward a healthier, more confident you.
My 21-Day Reset is perfect for jump-starting your health with simple, effective changes, while the Prime Performanceprogram offers a personalised, long-term plan for those ready to fully commit to their wellbeing.
Let’s work together to create a personalised plan that fits your lifestyle and goals.
Contact me today to find out how primal living can transform your health.