Hello Primals!
I hope you all had a wonderful weekend! Everyone talks about eating more protein... but few talk about what your body actually does with it. Once I understood this, it hit me hard: if I want to build muscle and thrive, it’s not enough to eat more — I have to live smarter and embrace a more primal path. This week's knowledge drop could be a game-changer for you too!
In today’s issue:
Why your body doesn’t prioritize muscle first
How your liver “claims” protein before your muscles get a chance
How inflammation, stress, and processed foods steal your gains
The simplest way to eat for more muscle growth (and less internal chaos)
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WEEKLY DEEP DIVE
Protein plays a vital role in the body — and if building lean muscle is your goal, you need to understand how your body actually prioritizes the protein you eat. First off, if you’re not sure how much protein you should be aiming for daily, here’s a simple rule:
Eat 1 gram of protein for every pound of your fat-free mass. For example, I weigh 195 lbs, with about 165 lbs of fat-free mass and 30 lbs of body fat. That means my daily protein target is around 165 grams.
When you eat protein, your body doesn’t immediately shuttle it to your muscles. Even if building muscle is your #1 goal, your body has survival priorities first. Protein (broken down into amino acids) is used in a very specific order:
#1 — Liver Repair and Maintenance
When protein is digested, amino acids first go to the liver. The liver uses what it needs to maintain and repair itself. The liver is critical — without it, we don't survive. (Fun fact: The liver can regenerate itself, which shows just how crucial its health is.)
#2 — Building Carrier Proteins
Next, the liver uses amino acids to create carrier proteins. These are essential for transporting nutrients, cholesterol, and other vital compounds through your bloodstream to various cells throughout the body.
#3 — Energy Production (Glucose Creation)
If your body is under stress or facing chronic inflammation, the liver will convert amino acids into glucose (blood sugar) to give you quick energy. This process, called gluconeogenesis, is your body's way of keeping you fueled during perceived threats — even if the “threat” is just daily stress.
#4 — Muscle Growth (Finally!)
Only after the liver's needs are met, carrier proteins are built, and enough glucose is produced, will the body allow any leftover amino acids to be used for muscle protein synthesis. In other words: muscle growth is the last priority. Survival always comes first.
The Primal Takeaway
If you want to build muscle efficiently, you must not only eat enough protein — based on your fat-free mass — but also reduce the body's need to divert amino acids to other survival tasks.
How can you do this?
Eat a species-appropriate, animal-based diet. This reduces inflammation and liver burden. Start with staples like steak, ground beef, eggs, cheese, kefir, butter, and full-fat yogurt — real, nourishing foods your body recognizes.
Unlike animal foods, many plants (especially leaves, roots, stems, and seeds) are heavily defended with anti-nutrients like gluten, lectins, oxalates, and phytic acid, which can interfere with mineral absorption and gut health.Eliminate highly processed, synthetic foods. Artificial ingredients and inflammatory foods create extra repair work for your liver and immune system. Every bite of processed food pulls vital resources away from recovery, strength, and growth. Seed oils, refined sugars, preservatives, and artificial colors all drive inflammation at a cellular level! Over time, this constant internal battle wears down your body’s ability to heal, thrive, and build lean, resilient muscle!
Manage your stress. Chronic stress drives up glucose demand, pulling amino acids away from muscle growth. When you’re stressed and cortisol is present in the blood the liver makes its own glucose through a process called “gluconeogenesis”. This keeps your blood sugar elevated so you are ready to fight or flee the scene. Constant glucose yields constant insulin production which creates steady body fat storage.
The cleaner your diet and the calmer your internal environment, the more your protein can actually go toward building the strong, resilient body you want. If you’re not sure about your fat-free mass, I offer InBody 380 scans to help you get an accurate number. Click here to schedule your appointment.
Let’s stop distracting our bodies with unnecessary fires to put out. Fuel your cells with nutrient dense, bio available, anti-inflammatory animal based foods!
Keep It Primal,
Will Winston, PHC
“Those who do not have goals are condemned to work for those who do”
Ready to start your Primal Journey? Here’s how I can help…
The Primal Protocol isn’t a one-size-fits-all program—it’s a personalized strategy built for your body, your goals, and your lifestyle. We start with an InBody scan to get a clear picture of your current body composition, then we map out a targeted plan to shift it—through a custom mix of training, movement, and animal-based nutrition. You’ll understand the why behind everything we do, from metabolic pathways to macro breakdowns, so you’re not just following a plan—you’re mastering your physiology.
If you’re ready to get stronger, leaner, and more dialed in—book a discovery call and let’s see if coaching is the missing link in your journey.
Body Composition Analysis
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See you next week,
Will Winston
Certified Primal Health Coach
