Primal Blueprint - Most of life is really much simpler than modern medicine and science would like to have you believe. Follow @CoachFabs

The Primal Blueprint gives a set of simple instructions that according to it's proponets allows you to control how your genes express themselves in order to build the strongest, leanest, healthiest body possible, taking clues from evolutionary biology.

So what is the Primal Blue Print

1. Eat Lots of animals, insects and Plants

Focus on quality sources of protein, lots of colorful vegetables, some fruits and healthy fats. Observe portion control week to week more than meal to meal. Eliminate grains, sugars, trans- and hydrogenated fats from your diet.

2. Move around a lot at a slow pace

Do some form of low level aerobic activity 2-5 hours a week. Find time to go barefoot or wear as little foot support as possible. Low-level activity is necessary (especially if you find yourself chained to a desk every day). The combined effect will be an increase in capillary perfusion, fat-burning and overall integration of muscle strength and flexibility.

3. Lift Heavy Things

Go to the gym and lift weights for 30-45 minutes, 2-3 times a week. Focus on movements that involve the entire body and in wider ranges of motion. Do movements our ancestor would have done like jumping, squatting, lunging, pushing, pulling, twisting. This will stimulate your genes to increase muscle strength and power, increase bone density, improve insulin sensitivity, stimulate growth hormone secretion, and consume stored body fat.

4. Run really fast every once in a while

Do some form of intense anaerobic sprint bursts several times a week. These short bursts increase HGH release.

5. Get Lots of Sleep

Get plenty of quality sleep. Sleep is one of the most important factors in maintaining good health, vibrant energy and a strong immune system.

6. Play

Spend some time each week involved in active play. In addition to allowing you to apply your fitness to a real-life situation, play helps dissipate some of the negative effects of the chronic stress hormones you’ve been accumulating through the week.

7. Get some sun every day

The Primal Blueprint insists that you get some direct sunlight every day. Certainly not so much that you come close to burning, but definitely enough to prompt your body to make the all-important vitamin D and to support the mood-lifting benefits. A slight tan is a good indicator that you have maintained adequate Vitamin D levels. Natural sunlight also has a powerful mood-elevating effect, which can enhance productivity at work and in inter-personal interactions.

8. Avoid Trauma

Eliminate self-destructive behaviors. These concepts are self evident to most people yet so many of us live our lives oblivious to impending danger. Develop a keen sense of awareness of your surroundings

9. Avoid Poisonous things

Avoid exposure to chemical toxins in your food (pesticides, herbicides, chemicals, etc) and on your skin. But also try to avoid the hidden poisons in foods like sugars, grains, processed foods, trans and hydrogenated fats, and mercury in certain fish.

10. Use your Mind

Exercise your brain daily as our ancestors did. Be inventive, creative, and aware. If your work is not stimulating , find time to read, write, play an instrument and interact socially.


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