The 80/20 principle has been central to Primal Blueprint’s approach and philosophy since the beginning, but I still get comments and questions about it. In case you are unfamiliar, the 80/20 principle suggests that in the context of a full and serious commitment to making health-promoting choices, in accordance with 10 primordial basic laws 80% of the time will give a solidly sound result.
Many tell me how much they like the concept. It’s a feature that makes the Primal lifestyle possible for them. Others suggest he leaves too much room for hindsight. Still others find it confusing – does that mean living 100% Primal only 80% of the time and partying the other 20%? Or does that mean living 80% Primal 100% of the time? (The answer is neither, as you will see.)
I love having these kinds of discussions in the community. Your insights help me continue to grow and evolve my thinking even after all these years. So let me share my take on the 80/20 principle, and I encourage you to share your own thoughts in the comments as well. Just because I’m “the Primal guy” doesn’t mean I have to dictate how you interpret what it means to live Primal, or how you embody those teachings in your own life. This is obviously a general principle and, as such, it is meant to mean different things to different people.
What is the 80/20 principle and what is NOT it?
In short, the 80/20 principle is a rule for making Primal feasible in the context of the modern world. It’s a feature that makes the Primal Blueprint a sustainable and fully achievable way of living that reconciles with the routine and disruptions of everyday life.
Let me put it like this: the 80/20 principle is a recognition that we are adults who take full responsibility for every choice, but sometimes find ourselves in circumstances that are not conducive to full compliance with primordial laws. You should always have the intention do your best, aim for 100%. But you shouldn’t let your commitment to primordial life become a source of stress or anxiety, and you shouldn’t fight or throw in the towel when perfection isn’t possible.
You have agency and reasoning skills, so you should be able to make conscious compromises. Maybe you’re on vacation and really want to try some local cuisine. For you, it’s part of the adventure. You choose authentically under the 80/20 principle to get the most out of your hard-earned adventure. (Personally, this is my favorite manifestation of the principle.) Maybe it’s a special birthday or a family reunion. You are not using the situation as an excuse to savagely abandon your commitment to health and longevity. You loosen the strings enough to find the best balance between short-term experience and long-term goals.
Sometimes the 80/20 principle is a question of feasibility. Travel doesn’t always present the most ideal Primal options. A difficult time in your life (new baby, death or serious illness in the family) can temporarily disrupt your concentration or your ability to do all the good things you normally fit into your routine.
There are also Primordial ideals, especially when it comes to food. I know that not everyone has easy access or budget for grass fed beef, pasture butter, organic produce or a wide variety of produce all year round. This is where the old adage comes in: “Don’t let the perfect be the enemy of the good.” The majority of Primal’s health benefits come from the elimination of cerealssugary and nasty oils. Caring about organic, local, etc. is the icing on the cake. Likewise, if all you’re managing right now is walking and micro workoutsbut you didn’t find a way to build sprints in your routine, you are still miles ahead of the person who is still sedentary.
Sometimes you just have to do your best. It is not a question of motivation or commitment but the influence of external conditions. Think of it as a cushion, not an escape, and focus on the big picture. Primary success depends less on what you do in a meal or a single fight at the gym than on what you do in a given week or month.
And what is it not?
More importantly, it is not permissible to aim for only 80% compliance or pass. If you decide to do your Primal Commitment at 80%, guess what. It will probably fall well below. If you decide to commit 100%, you’ll probably settle for 80-95%.
That doesn’t mean getting 20% of your calories from ice cream and the other 80% from meats and salads. The 80/20 principle is not about “cheating” 20% of the time.
This is not a “primal-free exit card” for flocking to cereal, skimping on fat or protein, or ignoring an ongoing sleep deficit.
It doesn’t mean that you’re perfect during the week and you’re going to struggle on the weekends.
That doesn’t mean training 10 months a year and then taking two months off to vegetate on the couch.
It doesn’t mean choosing your favorite 8 laws out of the 10 laws in the Primal Blueprint and deleting the other two.
And let me be clear: there is nothing wrong with reaching 100%. If you find the Primordial Laws easy to integrate fully into your life, that’s a reason to rejoice, not worry. I would never say that you miss out on life because you don’t feel the need to make conscious compromises. More power to you if you are happy and fulfilled without them.
Is it the same as the 80/20 diet?
Definitely not, but I got this question quite a bit, so let’s clear it up. When people talk about the 80/20 diet, they’re usually referring to the eating strategy attributed to Australian nutritionist, chef, and personal trainer Teresa Cutter. In this approach, you’re supposed to “be good” 80% of the time, but you’re allowed to indulge the other 20% of the time within reason. No food is on the table. It’s a “take your cake and eat it too” diet, and that’s really NOT what the Primal 80/20 principle stands for.
The Primal 80/20 Principle is not a diet at all; it’s more of a state of mind. It’s about giving yourself permission to not be perfect, to not plan dietary excursions into your week. Similarly, the 80/20 principle is not carb cycling, two day fast, or any other structured eating pattern. With these, the assumption is that you stick to (mostly) Primal foods, but eat at specific times or with certain macronutrient ratios.
And of course, the Primal Blueprint encompasses more than nutrition, as well as the Primal 80/20 principle. All aspects of primal life – movement, sleep, stress management, social connection, cognitive challenge – fall under the 80/20 umbrella. There are probably some things you are closer to 100% most of the time and some things you struggle with. For me, the food part is easy, but I’ve always struggled with stress.
When does the 80/20 principle NOT apply?
There are times when 100% compliance – or something close to it – is important. An example that comes to mind is when someone uses an elimination diet (autoimmune protocoldown-FODMAP, etc.) to explore chronic symptoms. Unless they’re strict about eliminating and then systematically reintroducing potential trigger foods, the diet probably won’t be very helpful.
Another time when it makes sense to be stricter is when transitioning to a keto diet. Ketosis is a notoriously fragile metabolic state. Eat a single high-carb meal or snack, and presto, you’re out. When you’re in the process of adjusting to keto, it makes sense to be consistent for at least the first four to six weeks to ease the process. Even after that, there is little wiggle room if stay in ketosis is important to you.
The essential
At its core, the 80/20 principle is an acknowledgment that life is not entirely predictable and that we are no longer in Grok’s Kansas. To deny this reality and try to fit primal principles perfectly into modern life can be like pushing a square peg into a round hole. The purpose of 80/20 is to release the pressure valve that comes with thinking that you are meant to be perfect and this Primal living being should come easy all the time.
As the Primal Blueprint cements itself into your routine, it generally becomes easier (and more desirable) to live well above that 80%. That was my experience, and I can’t even count how many people have said the same thing to me over the years. The Primal Blueprint comes naturally to me now because my whole lifestyle revolves around it and I’ve been doing it for so long. It’s such a part of my routine that I don’t think about it often except when I’m traveling. This will also become your normal, but the chances of you still being the perfect Primal Specimen are low. I’m not, and that’s fine with me.
I encourage everyone to focus on the process and the big picture, not just the day-to-day details. The Primal Blueprint is all about taking full responsibility for your life and your health. No excuses, no guilt.
As always, thanks for reading, and keep sending us your questions and comments!
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