The 21-Day Challenge

a Holistic, step-by-step program designed to reset your health.

As part of the health coaching process, every Health Talk client will conduct a 21-Day Challenge after completing their initial Breakout Session.  This program is action-oriented, teaching you how to eat, exercise and live intuitively.  It will jumpstart your health, empower your mind, and strengthen your body without making you feel deprived, anxious, or overwhelmed.

WHAT IS PRIMAL NUTRITION?  Given that your genes are extremely sensitive to environmental influences, this holistic program, based on Primal & Ancestral principles, focuses on daily practices that realign your body to promote optimal gene expression, as seen in our ancestors. In short, it’s about eating REAL FOOD, moving sensibly and incorporating daily practices that will increase your vitality, rather than deplete your energy.

WHY 21 DAYS?  According to Mark Sisson, "Twenty-one days represents a benchmark in the gene reprograming process, and, not coincidentally, is also believed by many experts to be the length of time required to eliminate old habits and replace them with new ones." 


What To Expect During This Challenge



Prior to starting the 21-Day Challenge, we cover the 8 Key Concepts discussed in the 21-Day Total Body Transformation, which sets the tone and the framework for the entire challenge as well as the Primal lifestyle.

These Key Concepts represent the important day-to-day elements of Primal Living, which include topics such as: 

  • Achieving optimal gene expression

  • Diet determines 80% of your body composition

  • Saturated fat and cholesterol are NOT the enemy

  • Exercise is an inefficient weight management tool

talk to action

We will also discuss and work through 5 Action Steps that you will implement to kick off the 21-Day Challenge.  

These Action Items tackle nutrition, exercise, and lifestyle, and together we will cover and implement the following:

  • Eliminate SAD Foods - Pantry Purge!

  • Learn to Shop, Cook & Dine Primally - Kitchen Restock

  • Learn the Healthiest Choices Across the Spectrum of Foods

  • Implement Regular Exercise - Move, Lift & Sprint

  • Learn to Slow Life Down!

The Actual challenge


After we have covered the 8 Key Concepts and 5 Action Items together, you will embark on The 21-Day Challenge!  

Each day you will be challenged to implement a set of practices categorized as Diet, Exercise, or Lifestyle Challenges. Challenges will include the following:

  • EATING REAL FOOD (avoid sugar, vegetable oils, & ultra-processed foods).

  • Determine CARB INTAKE with weight goals & activity levels.

  • MOVING FREQUENTLY: 2-5 hrs/wk of moderate aerobic exercise.

  • LIFTING HEAVY THINGS: 1-3 brief, intense sessions of full-body functional movements.

  • SPRINTS: Go “all out” once every 7-10 days.

  • Get 8 hours of sleep every night.

  • Get 15 minutes of direct sun exposure each day.

  • Play! Find time to let go, disconnect, unwind and have!

The Daily journal


Additionally, the Daily Journal included in your guidebook is a wonderful way to review the day's challenges and how they affected your health, mindset, and life in general.  

Quickly evaluate the hardest and best parts of each challenge, make notes for improvements, highlights, and rate your satisfaction, hunger and daily energy levels.  

This a GREAT tool to evaluate your daily, as well as your overall experience!  And we will walk through these together, as part of your 1:1 coaching.

At the end of each week, there is a Reflection Section to assess your overall progress and satisfaction. These are also discussed in our weekly QuickChat sessions.


Weekly Coaching Support


As a part of any 21-Day Challenge coaching package, you will have direct access to me for addressing concerns, questions, and obstacles you may come across.  Depending on your package, you will receive a combination of the following:

  • Weekly QuickChats

  • Spot Coaching sessions

  • Live or Recorded Pantry Purge session*

  • Live or Recorded Kitchen Restock session*

  • Recipe/Cooking video demos*

  • The 21-Day Total Body Transformation book

  • Access to online Client Resource Page

  • Health Talk Recipe Pack

  • Primal Shopping & Snack Lists

* LIVE sessions take place in person via a Zoom conference call

Benefits of the challenge


Many who have followed the 21-Day Challenge have reported the following benefits:

  • Elimination of sugar cravings & blood sugar stabilization

  • Recalibration of hormonal processes

  • Help with managing stress

  • Reversing mental & physical burnout

  • Elevated immune function

  • Higher energy levels

  • Better sleep practices

  • Weight loss

  • Increased muscle strength & tone

  • Reduction in prescription & OTC medications


Ready to Get Started?


To get started, just book your FREE Discovery Call today to learn more about Health Coaching with me, The 21-Day Challenge, and to determine if this is the right step for you!  

After you've completed the Discovery Call, you will have the option to move forward with the coaching process and will start by choosing from three 21-Day Challenge packages, which also include your Breakout session.  These will be presented to you during your Discovery Call.