What is going on everyone? I just have begun reading "The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series)" by Mark Sisson and wanted to share a few things with you! The authors notes are in italics, mine will be in bold!
"Learn Them, Know Them, Live Them!
Law #1 -Eat Plants and Animals: Enjoy the natural, satisfying foods that fueled two million years of human evolution.
Nobody on earth knows what the heck people truly ate millions of years ago. If you look up the word paleo diet it will tell you something similar. Now look up the word paleo wrap. You will find a very tasty alternative to a wheat wrap. Does this mean that these paleo wraps existed during the Paleolithic Era? Absolutely not. But it does tell you to get rid of the processed junk you may have in the cabinet and go primal. Which brings me to law #2...
Law #2 -Avoid Poisonous Things: Avoid processed foods (trans and partially-hydrogenated oils, sugars, grains –even whole grains, and legumes) that are foreign to our genes and make us fat and sick.
We might be poisoning ourselves and not even knowing eat. Do you get brain fog after a weekend of eating wheat products? You may want to avoid that. How about your relationship with dairy? If you get super bloated after eating it, your body might need a little break from it. Some of these poisonous things will cause inflammation in the body which will lead to weight gain and an unhappy belly!
Law #3 -Move Frequently at a Slow Pace: Enhance fat metabolism and avoid burnout by keeping active but taking it easy.
I see this everyday, an overworked athlete who struggles to understand why they aren't getting stronger, faster, or losing weight. They are overworked and under-recovered. Just because one hill sprint is good doesn't mean 15 hill sprints are better. Take care of yourself by slowing down and moving often!
Law #4 -Lift Heavy Things: Brief, intense sessions of functional, full-body movements support muscle development and delay aging.
There is a reason why exercises like the deadlift, squat, and press have been around forever: they work! Throw in a few sets of pullups and you have yourself a great exercise program. Work hard on the "big bang" lifts previously mentioned and mix in a few assistance exercises here and there that will support the big lifts.
Law #5 -Sprint Once in a While: Occasional all-out sprints trigger optimal gene expression and beneficial hormone flow.
Now that the weather has changed over, outdoor activity is on the rise. Once every 5-10 days, get outside and finish a session with a few sprints. Your lungs might be screaming but your body will be pleased with you! Just remember rule #3...
Law #6 -Get Adequate Sleep: Avoid excessive artificial light and digital stimulation after dark to align your circadian rhythm with the sun and enjoy optimal immune, brain, and endocrine function.
I have to admit something to you all...I HATE OUR RELIANCE ON DIGITAL TECHNOLOGY! If I set my cell phone down and work on something, I can hours without looking. If I put the cell phone in my pocket, I check the damn thing non-stop. When it comes to night time, put the devices away and give your brain a little break!
Law #7 -Play: Balance the stress of modern life with some unstructured, physical fun! Both brief breaks and grand outings are essential to mental and physical well being.
I really stink at this one. I need to take it easy more and have a little less structure with all my activities. Something to work on I guess...
Law #8 -Get Adequate Sunlight: Don’t fear the sun! Adequate sun exposure helps synthesize vitamin D to ensure healthy cell function.
Vitamin D is a vital component to many cellular functions. Living in the cold northeast prevents us from getting adequate sunlight for a portion of the year. Obviously it is best to get it from the sun but don't be afraid to dabble with a little Vitamin D supplementation. If you are low, it will show up on blood work. Get out and get a little sun this spring and summer!
Law #9 -Avoid Stupid Mistakes: Cultivate hypervigilance and risk management to avoid the stupid mistakes that bring “avoidable suffering” to modern humans.
This list includes texting and driving; attempting stunts or things you were able to do as a teenager; 24 hour death races; and any other crazy thing you can come up with.
Law #10 -Use Your Brain: Engage in creative and stimulating activities to nurture your mental health and overall well-being.
Reading, learning an instrument, learning a new language, coloring, painting, etc. These are all cool things that will stimulate your brain that normal day-to-day activities do not. You might as well have a little fun while engaging that brain of yours.
Chris is a Certified Strength & Conditioning Specialist and member of the National Strength & Conditioning Association. He has recently served as a high school football and wrestling coach. Chris loves swinging kettlebells around, watching football and reading books!