I receive emails every day from people who are changing their lives for the better by following the guidelines outlined in Mark’s Daily Apple. Many people are looking for more than Primal Blueprint has to offer. In other words, they want a comprehensive analysis of what constitutes a blueprint, a raw primer.
In this extended article, you’ll find the building blocks you need to discover the primal side of life.
What does this mean?
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It means learning and understanding what it means to be human.
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This means you can use this knowledge to help you make important lifestyle choices.
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This means modeling your life after your ancestors to promote optimal health and well-being.
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And most importantly, control your body and mind.
We hope you use this information as a starting point to build your healthiest body through Primal Blueprint. Then share it with your friends and loved ones who haven’t yet discovered how to live a great life using Primal Blueprint.
My basic premise is this.
Primal Blueprint is a simple set of instructions that allows you to control how your genes are expressed to create the strongest, healthiest body possible, based on clues from evolutionary biology.
Sometimes we get so caught up in the science of human biology that we don’t see the forest for the trees. We overlook the simplicity and ease with which everyone can achieve excellent health and fitness.
Living in modern society is very complicated. With the incredible achievements we make in science, technology, and medicine every day, it’s no surprise that we often find complex scientific solutions to problems that really require only simple answers.
Of course, we should all be deeply grateful for the advances we have made in recovering and healing from treatable infectious diseases and traumas. But the fact remains that most lives are actually much simpler than modern medicine and science would like you to believe.
Simply providing the right environment for cells can have a huge impact on how genes are expressed.
Here’s what you need:
You probably already have a fair understanding of how the human genome evolved to where it is today, based on the environmental and behavioral factors that shaped the lives of our ancestors.
For more than 100 years, anthropologists, evolutionary biologists, paleontologists, geneticists and others have been compiling a detailed picture of the factors that influenced the development of the human species.
Ironically, when we examine all these influences, we arrive at a very simple list of common behaviors followed by our early ancestors.
This listing is essentially original primitive blueprint—behaviors that enable them to become healthy, strong, resilient human beings and pass those traits on to us.
The goal of the modern primitive blueprint is not to return to the caveman lifestyle.
Instead, ask:
How can we learn from the past to create a healthier future?
These 10 laws form the foundation for optimal health and longevity.
focus:
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High-quality protein (meat, poultry, fish)
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colorful vegetables
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Some fruits (mainly berries)
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Healthy fats (avocado, olive oil, nuts, full-fat dairy when allowed)
Rather than eating meal by meal, observe portion control over time.
Limit your exposure to:
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Chemical toxins (pesticides, herbicides, fungicides)
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processed food
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sugar and grains
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trans and hydrogenated fats
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Mercury in Certain Fish
Walk as much as you can every day.
Aim for 2 to 5 hours of low-level aerobic activity per week.
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walking
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hiking
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easy cycling
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swimming
Lift weights or resistance for 30 to 45 minutes, two to three times a week.
Focus on full body movements:
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pushing
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pluck
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carrying
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mountain climbing
Perform occasional high-intensity sprint bursts like this:
Sleep is important for:
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energy
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immune function
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overall health
Set your priorities.
Participate in active play regularly.
Helps you play:
Moderate sun exposure can help:
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Vitamin D production
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improve mood
Avoid getting burned, but don’t avoid the sun completely.
Eliminate obvious risks:
Keep your brain active:
Let’s simplify the goal.
We all want to be:
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healthy — No disease
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full of energy — You can fully enjoy life
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happy — Motivated and positive.
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lean — Metabolic Balance
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strong — physically capable
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light — Mentally sharp
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productive — Contribution to life and society
Our ancestors naturally implemented these traits not as goals, but as a result of the way they lived.
Now that we understand that everything we do affects our biology, we can apply these principles to modern life and create the same results.
Thanks for reading!
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* This blog reflects my personal views and opinions and is not intended as medical advice, but I hope it will be informative and inspiring in your pursuit of a healthy and fulfilling life.
