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When it comes to burning stored body fat, there’s no shortage of advice out there. We’re told to count calories, run longer, eat less, don’t eat, eat low-fat, avoid red meat, load up on green smoothies, and supplement with powders and bars. What did I miss?

We are told to try lots of different strategies to lose weight. But let’s not overlook the fundamentals. What we eat and when we eat plays a key role in how our body either STORES or BURNS energy. Our dietary choices impact two key hormones to determine your metabolic outcomes. Let’s break it down...

In today’s issue:

• The two hormones that control fat-burning and storage
• How insulin and glucagon shape your metabolism
• Why metabolic flexibility is the key to sustainable energy
• How to train your body to switch between fuel sources

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WEEKLY DEEP DIVE

Insulin vs. Glucagon — Your Metabolic Switches

Your body runs on two primal hormones—Insulin and Glucagon. Think of them like the gas and brakes of your metabolism. Both of these hormones reside in your pancreas. When one is active, the other is resting. And how well your body switches between them determines everything from your energy and focus to your ability to burn fat!

Here’s how it works:

Insulin = Storage Mode

When you eat carbohydrates they breakdown into glucose and your body releases insulin. Its job? To lower blood sugar by moving glucose into your cells. If there is too much glucose already in your cells, the remaining blood glucose gets stored as glycogen in your liver and muscle tissue. No more storage room in the liver or muscle tissue? Glucose gets turned into triglycerides in the liver and stored in fat cells. So when glucose enters the bloodstream…..

Insulin says: “We’ve got fuel—store it.” When we don’t eat dietary carbohydrate and our liver isn’t making its own glucose, Insulin will finally take a seat. In the absence of Insulin, the body moves into FAT BURNING MODE!

Glucagon = Fat-Burning Mode

When you go hours without eating or you restrict dietary carbohydrate—glucagon steps in. It tells your liver to break down glycogen into glucose for fuel. And it signals your fat cells to release stored fat for energy. Glucagon says: “We need fuel—let’s use what we’ve got.” The ability to flip between these two modes is called metabolic flexibility and it’s one of the most powerful adaptations of a primal lifestyle.

When you train your body to burn fat efficiently, you’re not just improving body composition—you’re unlocking more consistent energy, better focus, and better health overall. Here’s an illustration showing how insulin and glucagon work in opposition to each from the time you eat across different metabolic states.

The Primal Takeaway

Our ancestors didn’t have constant access to food! They thrived in a world of feast and famine—sometimes going hours or even days without a meal. Their survival depended on metabolic flexibility: the ability to switch seamlessly between burning stored fat (glucagon) and using incoming food (insulin) for fuel. This wasn’t a “biohack”—it was a built-in survival mechanism.

In modern times most people are stuck in energy storage mode, constantly spiking insulin and rarely giving glucagon a chance to do its job. The results are sluggish energy, stubborn fat, less metabolic flexibility. A primal lifestyle will lead you back to metabolic flexibility and you will be able to efficiently shift between boring stored fat and using incoming food for fuel!

Here are some tips to keep in mind:

  • Eat whole unprocessed simple foods—especially protein and fat (1 g of protein per lb. of fat free mass)

  • Keep carbs in check (under 100g per day)

  • Use fasting strategically (lowers blood glucose and liver glycogen levels)

  • Move your body every day (highly oxygenated workouts like walking are great for burring stored body fat!)

Keep It Primal,


Will Winston, PHC

“Success lies in the relentless execution of the basics”

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. This isn’t about quick fixes. It’s about building an environment where your body thrives and progress becomes inevitable. 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.

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See you next week,

Will Winston
Certified Primal Health Coach

References

Endocrine.org Pancrease Hormones | Endocrine Society (2022). 

Mayoclinicproceedings.org Metabolic Flexability and its Impact on Health Outcomes (2022)

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