Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
12 Sep

The 2011 Primal Blueprint 30-Day Challenge Begins Now

If you want to lose weight, gain muscle, reduce stress, increase energy or just generally look and feel healthier you’ve come to the right place. Oh, and you can win lots of cool Primal gear, too. That’s right, it’s the annual Primal Blueprint 30-Day Challenge!

The 30-Day Challenge Details

So what’s the challenge? To get Primal, of course! I hold this 30-Day Challenge every year to encourage Primal beginners to give this way of eating, moving and living a try because I know it works, I know how empowering it is, and I know it changes lives.

I also do it to motivate those that have been dabbling with the Primal lifestyle for a while, but haven’t fully committed or still have some room for improvement (myself included!), to go all in and resolve to finally tackle whatever it is they want to address in their lives.

The actual challenge itself is pretty straightforward. The details can be found in the image below. I recommend downloading the 30-Day Challenge flyer here, and clicking on the links to learn more about each of the topics. (And maybe print a few copies to hand out to friends!)

No sign-up required. Anyone can participate. Just commit to the challenge, and check back every day for motivation and guidance.

Above and beyond the challenge as outlined below, I encourage you to make your own personal challenges. Customize your goals to fit your needs and commit to 30 days starting now.

Primal Blueprint 30-Day Challenge

The Primal Leap – One-on-One Support

This 30-day challenge perfectly complements The Primal Leap. The Primal Leap is my effort to provide one-on-one support and step-by-step guidance to those looking to lose weight, take control of their health and get Primal for life. If you would like expert feedback and be told exactly what to do and when to do it The Primal Leap is for you. Learn more here.

Community Support

Just like last year, I highly encourage you to use the forum during the challenge. In it you can start a “Primal Challenge Journal” to publicly state your goals and track your progress.

Create a journal to receive positive feedback, advice and help along the way from myself and the Mark’s Daily Apple community.

The 30-Day Challenge Contests FAQs

The main challenge itself isn’t competitive but that doesn’t mean we can’t have some friendly contests along they way!

Over the course of the next month Mark’s Daily Apple and sponsors will be giving away thousands of dollars in prizes.

Here are some rules and answers to FAQ:

  • There will be a new contests nearly every day for the duration of the 30-day challenge (through Oct. 11), so check back daily!
  • All contest prizes relate in some way to the Primal lifestyle. You won’t find any miracle weight loss pills, tummy crunching sling-a-ma-doo-dads, or whole wheat health blast jazzer snackers.
  • Some contests will require a bit of leg work while others will require something as simple as commenting on a blog post.
  • There is no limit to how many contests you can participate in.
  • The duration of any one contest depends on the nature of the contest. Some will last a few weeks (to give you time to complete the contest task) while others will be as short as one day. All deadlines are Pacific Standard Time.
  • Contest prizes will be awarded either by a random drawing, by reader voting/polling or by an executive decision (who I think should win!).
  • Some prizes will only be available to United States residents. If you live outside the U.S. and win a prize that can’t be shipped internationally an alternate prize of equal value will be awarded.
  • I’m not being paid by any company that is sponsoring the contest with a prize.

To track all the contests visit the 2011 Primal Blueprint 30-Day Challenge Contest Page for daily updates.

New to the Primal Blueprint and Mark’s Daily Apple?

If you are new to the Primal Blueprint and Mark’s Daily Apple and don’t know where to begin here are some resources to get you started:

1. Not sure what it means to “Go Primal”? Check out these articles for the basics:

2. The Primal Blueprint 101 Page

3. The Forum – Ask any and all questions you have about the Primal lifestyle.

4. The Book

5. What to eat? – Primal Blueprint Recipes on MDA and The Primal Blueprint Cookbook and Primal Blueprint Quick & Easy Meals

6. Have a question? – Contact Me

Tell your friends and family about the challenge so they can get Primal, too! Use the “ShareThis” link below to send this article via email.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I’m in! Have given up wheat as a staple a few months ago which was easier than I thought; sugar is tougher. I’m going to focus on that and also going to try to do without dairy for the month.

    Pineneedles wrote on September 13th, 2011
    • Actually I forgot – the hardest part will be to find 15 minutes of sunshine a day here in London! But I’ll aim to go outdoors for a bit every day, whatever the weather.

      Pineneedles wrote on September 13th, 2011
  2. Been Primal for a while but I’m cutting all diary and planning to get far more sleep over the next 30 days…

    Jon wrote on September 13th, 2011
  3. I’ve been dabbling in eating primal for about a year. This is just the kick I need to devote myself fully. Thanks Mark!

    Christine PIerce wrote on September 13th, 2011
  4. Am already 2weeks into a challenge but am jumping on board with this one as something to continue the motivation that myself and my training partner have developed.
    I look forward to having international training partners :)
    My next step up is to stay dairy free and get outside my square on the types of meat I am cooking.

    Carli wrote on September 13th, 2011
  5. Sugar is also at the top of my list! I’ve given up the grains and chronic cardio. I’ve stopped smoking. Now it’s time to give up my addiction to the sweets!

    Liz wrote on September 13th, 2011
  6. Living Social has a deal up today for $20 voucher @ Whole Foods for $10… good place to get some Primal foods!!

    Amanda wrote on September 13th, 2011
  7. As a primal newbie and a recovering bulimiac, my personal challenge is to use the primal eating philosophy to stay binge-and-purge free for the duration of the challenge (and hopefully beyond that).

    Christie wrote on September 13th, 2011
  8. I’m in!!! My biggest challenge is to MOVE! I’ve got the eating down. The fitness part needs work. As a stay-at-home mom who spends most of the day getting everyone else going, it’s just so easy to sit and relax in front of the tv when I get a minute. Need to change that.

    Nenette wrote on September 13th, 2011
  9. I made the switch to primal 8 days ago. I even got my family on board. We have given up grain and are eating meals right out of the PB cookbook. I can report that in the very first week I have lost 5 pounds and have so much more energy. My wife has lost 5 pounds and has added energy and my 15 year old son has lost 3 pounds. All of this while eating twice as much food as before. SO EXCITED!!!!

    Joe wrote on September 13th, 2011
  10. Mark, I’ve come a long way in 4 years. Unfortunately, it’s been the WRONG LONG WAY: down, down, down—into really awful health.

    I’ve finally discovered why: just last week I’ve been diagnosed with Lyme Disease and co-infections. It’s impossible to regain the vibrant, athletic health I had 4 years ago when you have an untreated infection.

    Wouldn’t you know it? All the complementary medicine approaches to healing from chronic disease (including Lyme & Co.) essentially advocated an anti-inflammatory diet: no grains, no dairy, lot of vegetables, fish, healthy fat. Sounds kind of primal eh?

    I’m in. My life depends on it. I’ve just started heavy duty antibiotics which have kicked my ass, and I need all the deep nutrition I can get.


    Pea wrote on September 13th, 2011
  11. I am totally game for this.

    My challenge is to:

    Less Coffee (Being a Lawyer a difficult challenge)
    Eliminate grains
    Start Sprinting.

    Tony wrote on September 13th, 2011
  12. I’m excited to commit to the primal eating plan AND fitness plan! I’ve tried eating primal for a couple weeks at a time, and I’ve always felt great while doing so, but it hasn’t stuck with me yet. I’m hoping by committing to this for 30 days it’ll help encourage lifesyle change!

    Kristin wrote on September 13th, 2011
  13. I’m doing everything to eliminate the last of the grains from the diet, and introduce sprinting.

    Erick wrote on September 13th, 2011
  14. I am in. I did a 24 hr fast Sunday night to Monday to reboot. Ate a nice steak for dinner.

    liberty_1776 wrote on September 13th, 2011
  15. Can someone tell me if/where popcorn fits into this plan? If I want popcorn at the movies, is this a ‘good fat’ or ‘good grain’ or is it off-limits?

    Bianca wrote on September 13th, 2011
    • Popcorn is a grain, so probably off-limits for the PB challenge (and paleo in general)

      Casey wrote on September 13th, 2011
  16. The mere idea of running makes me break out into a cold sweat. I had severe asthma as a child and my lungs never developed fully. I did sprints two weeks ago for the first time and didn’t die. I thought I might towards the end but since I didn’t I will being doing sprints once a week for the 30 day challenge.

    Maggie wrote on September 13th, 2011
  17. Been on the primal diet for about 2 months now, and I love it. Recently got my husband on board (YAY!!). My challenge this month is to get more sleep and to up my fitness level. I wanna get tough :)

    Stephanie wrote on September 13th, 2011
  18. I fell off the Primal wagon this year. Not completely, but almost! Long days/nights spent on a writing project with little sleep coupled with almost no exercise has really put a damper on my energy levels. My diet hasn’t been at it’s best either with a few too many trips to the dollar menu for a quick/cheap “meal”. I got to get back into shape mentally and physically for my job. People don’t perform well if they don’t feel well.

    Looking forward to this challenge, Mark. Oh, and I hope you are counting MTs rather than RTs on Twitter. Had to fit in a link to your website!


    Andrew wrote on September 13th, 2011
  19. My challenge is to eliminate grains, play more, nibble less, and not vault all the way off the wagon if/when I stumble….

    gonnagethappy wrote on September 13th, 2011
  20. My goal is to read the e-book on exercise and start doing what I can of the workout of the week. I’ve been doing the PB food for awhile, but I’ve never been athletic, and I’ve been afraid to really try. I’ve been doing my sprints and some walking, but I want to get serious.

    Sarah wrote on September 13th, 2011
  21. I’ve been travelling a lot and I’m so off course right now….Normally I crossfit 3-4 times a week and even that has been neglected…needless to say I feel like crap and eating non paleo has resulted in about 10 lbs going on in 4 weeks :(
    But this is great motivation for me to jump back into it!

    Tonya L wrote on September 13th, 2011
  22. My BIGGEST CHALLENGE…Would be on the weekends when Im out with friends..It’s so hard to not go off course when your the only one in the group going PRIMAL!

    PandaGLAM7 wrote on September 13th, 2011
  23. I’m going full primal with the intent on staying so long term, including no grains and no dairy, but lots of coconut. 😉

    Jamie wrote on September 13th, 2011
  24. I’m meeting with a nutritionist at my gym this week as a part of a fitness challenge. I’m going to share this 30-day plan with her instead of letting her suggest I get 50% of my calories from carbs.

    I’m 45 lbs “successful” so far with this way of living.

    Lynnette wrote on September 13th, 2011
  25. The main challenge and focus will be getting off my butt and lifting heavy things and sprinting. I’m feeling excited and ready though!

    Meg wrote on September 13th, 2011
  26. I know I am late, but I wanted to post my own personal challenge. In addition to totally eliminating grains and sugars, I also want to get my daughter on board. She is (and has been since birth) a carb junkie. We have had success in the past– we got her to try things that she agreed she liked (bacon, meatballs, etc). I want to get some good fatty meat into each meal that she has for this month.

    Jeff wrote on September 13th, 2011
  27. Thank you launching that challenge again Mark!

    I commit myself to completely give up grains and sugary stuffs and keep my carbs intake below 100g a day.

    I’m also designing a new fitness plan (for my previous one rather looked like Kelly Korg’s morning trip to the gym…)

    Thank you again
    love from france

    __penelope__ wrote on September 13th, 2011
  28. Hi! Going Primal again! I am taking on NO alcohol for the 30 days, limiting my fruit to berries and not more than 2 squares of 85% chocolate each day. I will do sprinting once a week(starting after my triathlon this weekend). I think the HARDEST challenge though will be to do something fun and relaxing everyday. With two kids, working, exercising and making all meals from scratch, plus 8 hours of sleep a night…I guess I have to make doing all of that fun! I am looking forward to it!

    Amber wrote on September 13th, 2011
  29. Sugar is a biggie for me on several levels…I have a sweet tooth a mile long, I’m pre-diabetic and my husband loves sweet rolls with his morning coffee, especially when we are traveling, which is often.

    Ginny wrote on September 13th, 2011
  30. Life has been a bit crazy as of late and I need to tighten things up in some areas. My Primal Challenge will be to stop putting flavor shot in the teas I get at the local cafe (even if the special is a flavored drink) and cut back on the amount of dark chocolate I eat to only a half a Trader Joes 72% cocoa bar a day or less.

    Jen wrote on September 13th, 2011
  31. I’m in the middle of a Whole30 so I’m just going to extend that into this PB Challenge! Focusing on no alcohol, dark choc in moderation, 1 cup of black coffee/day or less, adding in more veggies, minimal dairy, adding in Sprints to my PBF plan… also focused on getting my 15 sunlight every day for Vit D! Oh… and sleeping 8 hrs at night.

    Jennie W wrote on September 13th, 2011
  32. My personal challenges…

    #1 No dairy!! I wanna see if I like it.

    #2 Stop lurking and start posting. I’ve been primal and lurking here for a whole year now, I think it’s time to be more active!

    KatrinaForMayor wrote on September 13th, 2011
  33. Success!
    Went to visit a laid up friend last evening. Her husband has been so against my nutritional changes and is constantly trying to make me feel bad about turning down items that I am avoiding.
    Case in point, I successfully declined his peach pie made with their first ever peaches.
    He was upset with me because he got the pie out of the freezer to share.
    He believes I am inconsiderate.
    And, so the social strain continues.
    He is, afterall, my best friend’s partner.

    Pam wrote on September 13th, 2011
  34. To sprint once a week!

    Nicole H wrote on September 13th, 2011
    • I second that. Sprint once per week :-)

      Erin wrote on September 13th, 2011
  35. I just discovered MDA (today) when researching how to maintain lean body mass during weight loss. Last week I started a challenge at my kickboxing gym. I dropped from 174# to 167# in 7 days – but according to my body fat monitor it’s equal parts fat and LBM loss. Going to give PB a shot. Biggest challenge? Accepting that eating more meat is actually healthy.

    Talia wrote on September 13th, 2011
  36. Completely giving up gluten for these 30 days!

    Brendan wrote on September 13th, 2011
  37. Would any of the other challenges not involve twitter? I am probably one of the few who do not use it. 😛

    Jessica wrote on September 13th, 2011
  38. well, I’m committing to only purchase and prepare foods that fit within this eating plan. That’s my challenge – and it’s a doozy!

    Nicole wrote on September 13th, 2011

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