Andrew Nicholls Coaching
Empowering you to achieve better health & fitness with simple primal principles
Transform your habits, boost your energy, and feel great with this simple and actionable 7-day plan designed for beginners.
Ready to reclaim your health and start living the primal way? The 7-Day Primal Starter Kit is your first step toward creating a healthier, more sustainable lifestyle. This free guide gives you:
- A daily plan: Simple, actionable tasks to build momentum and confidence.
- Resources: A sample meal plan, workout ideas, stress-relief techniques, and more in an easy-to-follow PDF.
- Clarity: Learn the foundational habits of primal living, from nutrition to sleep and movement.
Whether you’re just starting out or looking for a reset, this kit is the perfect way to get on track—without feeling overwhelmed. Join my email list for instant access!
Primal Living
About Me
With a deep commitment to ancestral health principles and a passion for empowering others, I am dedicated to guiding individuals on their journey to vibrant health and holistic well-being.
My transformation through adopting primal health practices has inspired me to help others break free from the confines of conventional wellness approaches and reclaim their energy, vitality, and balance.
Through personalized coaching, engaging challenges, and structured primal programs, I guide my clients in adopting sustainable lifestyle changes, refining their nutrition, embracing natural movement, and cultivating a mindset that drives lasting success.
Off the clock, I’m an avid reader, a stoic practitioner, and a lover of primal activities—from weightlifting to exploring trails and embracing the outdoors.
Join me to rediscover your natural strength and unlock your full potential for a thriving, healthy life.
"Sweat lots in training, Bleed less in battle."
Embark on a Transformative Journey with a Trusted Primal Health Coach
Are you ready to take control of your health and embrace a primal lifestyle?
As a dedicated primal health coach, I specialize in supporting individuals like you who are ready to say, "I’m reclaiming my health," and start building a strong foundation for sustainable living.
Together, we'll navigate the journey to better health, ensuring your transformation is rooted in personalized guidance, care, and actionable strategies.
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Managing cravings for processed and sugary carbs is an important step toward reclaiming your health. Although these cravings can be challenging to figure out, they can be understood and managed effectively with the right tools. One powerful method for gaining control over cravings is journaling. By identifying triggers and patterns behind your urges, you can develop healthier habits and make better decisions for your overall well-being. In this post, I’ll guide you through a step-by-step journaling exercise to help you understand and manage carb cravings. This exercise will help you uncover the root causes of your cravings and track valuable metrics, enabling you to build sustainable habits in the future. What Are Carb Cravings? Cravings for processed and sugary carbs are intense urges to consume foods like pastries, chips, or candy. These cravings can feel overwhelming and are often tied to habits or emotions rather than genuine hunger. Why Do Carb Cravings Occur? Carb cravings can stem from various factors: Physiological Imbalances: Blood sugar fluctuations trigger a quick need for energy. Emotional Triggers: Using sugary or processed carbs to cope with stress, sadness, or boredom. Habitual Responses: Associating certain times of day, environments, or activities with carb consumption. Common Triggers and Emotional States Linked to Cravings Recognizing your triggers is key to managing cravings. Some common ones include: Stress or Fatigue: Reaching for carbs as a quick fix for low energy or tension. Social Settings: Temptation from carb-heavy snacks or meals in group environments. Boredom: Eating carbs to fill time rather than satisfy hunger. Emotional Upsets: Using food as comfort during sadness, anger, or frustration. The Benefits of Journaling Journaling is a practical tool to identify patterns, reduce emotional stress, and create effective strategies for managing cravings. Some key benefits include: Increased Self-Awareness: Understand the emotions and circumstances behind your cravings. Pattern Recognition: Identify consistent triggers and recurring situations. Accountability: Documenting your experiences can help you stay on track. Emotional Processing: Writing provides a safe outlet for your thoughts and feelings. Goal Tracking: Monitor your progress and celebrate small wins. Journaling Exercise to Manage Carb Cravings When you feel a craving for processed or sugary carbs, use this step-by-step journaling process to record your experience and gain valuable insights: Step 1: Set Up Your Journal Choose a small, portable notebook you can carry with you to log cravings in real-time or as soon as possible. You will get better results the faster you can write the cravings down. Step 2: Record Key Details When a craving arises, write down the following: Time and Place: Note the exact time and location of the craving. Example: "3:00 PM at work." Trigger: Identify what happened just before the craving. Example: "Saw a coworker eating cookies." Emotional State: Describe how you felt at the time. Example: "Bored and restless." Craving Intensity: Rate the craving on a scale from 1 to 10. Example: "7/10" Thoughts: Record any specific thoughts or rationalizations. Example: "I deserve a treat after a stressful day." Physical Sensations: Note any bodily sensations tied to the craving. Example: "Tiredness and a growling stomach." Action Taken: Write down what you did in response to the craving. Example: "Drank a glass of water and ate a protein-rich snack." Outcome: Reflect on how your action impacted the craving. Example: "The craving subsided to a 2/10 after 10 minutes." Reflection: Consider what worked, what didn’t, and what you might do differently next time. Example: "Drinking water helped, but I’ll also try stepping outside for a quick walk next time." Using Journaling to Build Better Habits I know this exercise sounds like a lot, but it’s not something you will need to do forever. By consistently logging your cravings, you’ll begin to uncover patterns and triggers that lead to them. This awareness can help you create targeted strategies to reduce your reliance on processed and sugary carbs and replace them with nourishing alternatives. Over time, journaling can become essential in your journey toward healthier eating habits and a more balanced lifestyle. If you want more information like this, I invite you to join my email list using the link below so you can receive these tactical tips directly in your inbox and get your free 7-day kickstart guide to getting you started. Feel free to shoot me an email if you have any questions.
I want to share something that has profoundly shaped my approach to health and well-being: the Rise Core Values. These principles, represented by the acronym RISE: Responsibility, Integrity, Service, and Excellence - offer a framework to guide decisions, actions, and personal growth. When I began my journey toward reclaiming my health, I lacked a clear structure to align my choices with my goals. Adopting these values has transformed my lifestyle and helped me stay focused on long-term success. I believe these values can benefit anyone striving to improve their health and overall quality of life. Responsibility: Taking Ownership of Your Health The first core value is Responsibility, which means taking ownership of your health and choices… In other words, stop making excuses. It's easy to blame circumstances for not prioritizing exercise, eating well, or managing stress. But the truth is, no one can make these changes for us. By taking control of what we can: our habits, mindset, and daily decisions, we empower ourselves to create better outcomes. Recognizing when we're making excuses allows us to realign with our goals and the person we aim to become. Integrity: Following Through on Your Commitments Integrity is about doing what you say you will do for others and yourself. Building trust with yourself is important in any health journey. For years, I struggled to stay consistent, which undermined my confidence. I noticed my confidence grew when I began keeping promises to myself, whether it was showing up for a workout or sticking to a meal plan. Each small win builds the foundation for bigger achievements and prepares you to face challenges with resilience. Service: Investing in Your Health to Serve Others Service means going beyond the minimum effort for yourself and others who rely on you. When we improve our health, we show up better for our families, friends, and communities. Inspired by Ed Mylett’s “one more” principle, I apply this mindset to wellness. Taking one more walk, preparing one more healthy meal, or showing one more act of kindness. This commitment to small, extra efforts can create lasting change over time, positively impacting those around us. It also builds the habit of showing up and reaching for your potential by doing more than average. Excellence: How You Approach Your Health is How You Approach Your Life Excellence is reflected in the idea that how you do anything is how you do everything. Paying attention to the small details of your health, like staying hydrated, prepping nutritious meals, or making time for movement, creates a ripple effect in every area of your life. Building the habit of excellence helps you show up at your best in any situation. These habits build momentum and inspire others to raise their own standards. By committing to excellence in your health, you set a powerful example for those around you. Implementing the Rise Core Values Understanding these core values is the first step, but living by them is where true transformation happens. Take some time to reflect on the type of person you want to be and the health goals you aim to achieve. If these values resonate with you, write them down and place them somewhere visible as a daily reminder. Let them guide your decisions, especially when faced with temptations to skip a workout or make less nourishing choices. These core values can serve as your compass, helping you stay accountable and focused on becoming the healthiest version of yourself. If you’d like more tips and insights on primal health and how to live a healthier life, consider signing up for my email list. You'll receive more information like this directly in your inbox.
