How to Eat, Move and Be Healthy!

1. Eat according to your Primal Pattern® Diet Type for optimal health

"There can never be any one diet or product that works for everyone. We must all discover which formula works for our biochemical and cultural individuality."

Individualized nutrition. The Primal Pattern® Diet Type is a system that identifies an individual's genetically-based nutrition and diet requirements. It categorizes people into three main types: Polar (high protein/fat), Equatorial (high carbohydrate), and Variable (balanced mix).

Optimal macronutrient ratios. Each type has different needs for proteins, fats, and carbohydrates. Polar types thrive on higher fat and protein intake, while Equatorial types do better with more carbohydrates. Variable types need a more balanced approach, potentially shifting between the two extremes.

Listening to your body. Pay attention to how you feel after meals. If you're eating according to your type, you should feel satisfied, energized, and maintain stable energy levels for several hours. Use the Tachometer Form provided in the book to fine-tune your meals and identify imbalances.

2. Prioritize quality sleep to regulate hormones and boost recovery

"If you go to bed after midnight you've already missed over two hours of your physical repair cycle, which, as I said above, should start around 10:00 p.m."

Circadian rhythm alignment. Our bodies are designed to function in sync with natural light-dark cycles. Cortisol levels rise in the morning to wake us up, while melatonin increases in the evening to prepare us for sleep.

Optimal sleep schedule. Aim to be asleep by 10:30 PM to maximize the physical repair cycle (10 PM - 2 AM) and psychogenic repair cycle (2 AM - 6 AM). This allows for proper hormone regulation and tissue repair.

Sleep hygiene tips:

• Minimize exposure to bright lights, especially blue light, 2 hours before bed
• Sleep in a completely dark room
• Avoid stimulants (caffeine, sugar, nicotine) after lunch
• Establish a consistent sleep schedule, even on weekends

3. Manage stress effectively to prevent physiological disruptions

"Stress is very often the root of many people's problems, whether they recognize it or not."

Stress impact. Chronic stress can lead to hormonal imbalances, digestive issues, sleep disturbances, and weakened immunity. It activates the sympathetic nervous system, which can interfere with normal bodily functions.

Stress management techniques:

• Practice regular meditation or mindfulness exercises
• Engage in energy-building exercises (e.g., Qigong, Tai Chi)
• Prioritize activities that bring joy and relaxation
• Use the "Tachometer Form" to identify and address stress triggers

Holistic approach. Address stress on multiple levels: physical (exercise, nutrition), mental (mindfulness, cognitive restructuring), and emotional (social support, self-care).

4. Hydrate properly to support digestion and overall body function

"Drink right to think right."

Optimal hydration. Consume half your body weight (in pounds) in ounces of water daily, or body weight (in kg) x 0.033 in liters. This supports proper digestion, nutrient absorption, and cellular function.

Hydration tips:

• Drink 16 ounces (half a liter) of water 15 minutes before each meal
• Add a pinch of unprocessed sea salt to each liter of water for improved absorption
• Avoid drinking large amounts of water during meals, as it can dilute stomach acid

Dehydration dangers. Even mild dehydration can lead to decreased cognitive function, fatigue, and digestive issues. Chronic dehydration may contribute to various health problems, including constipation and kidney stones.

5. Exercise smartly using functional movements and energy-building exercises

"You can't fire a cannon from a canoe."

Functional fitness. Focus on exercises that mimic real-life movements and engage multiple muscle groups. The seven Primal Pattern® Movements (squat, bend, lunge, push, pull, twist, and gait) form the foundation of functional fitness.

Energy-building exercises:

• Standing meditation (Yiquan)
• Walking meditation
• Zone Exercises targeting specific body systems

Progressive approach. Start with core stabilization exercises and progress to more complex movements as your strength and coordination improve. Use the provided exercise programs (TLC, Energizer, Vitalizer, Performance) based on your current fitness level and health status.

6. Avoid calorie restriction and focus on nutrient-dense whole foods

"Calorie-restricting diets don't work in the long run because they disrupt important hormones and enzymes."

Metabolic adaptation. Calorie restriction can lead to decreased metabolic rate, hormonal imbalances, and muscle loss. This makes it harder to maintain weight loss in the long term.

Nutrient density over calorie counting. Focus on consuming high-quality, nutrient-dense foods that align with your Primal Pattern® Diet Type. This approach naturally regulates appetite and supports optimal body composition.

Eating frequency. Consider eating smaller, more frequent meals throughout the day to maintain stable blood sugar levels and support metabolism. Always include proteins, fats, and carbohydrates in the correct ratio for your diet type.

7. Maintain a healthy digestive system for better nutrient absorption and immunity

"There is a direct relationship between the health of your digestive system and your overall look, feel and physical performance."

Digestive health indicators:

• Regular, well-formed bowel movements (refer to the "Poopie Policeman" concept)
• Absence of bloating, gas, or abdominal discomfort after meals
• Stable energy levels throughout the day

Supporting digestive health:

• Chew food thoroughly until liquefied
• Avoid drinking large amounts of water with meals
• Consider probiotic supplementation or fermented foods
• Identify and avoid food intolerances or allergies

Gut-immune connection. A healthy gut microbiome supports immune function and overall health. Addressing digestive issues can lead to improvements in various aspects of health, including skin conditions, energy levels, and mental clarity.

8. Choose organic and minimally processed foods to reduce toxin exposure

"Organic food is grown without the use of toxic pesticides, herbicides, fungicides or chemical fertilizers. Organic foods are better for your health, and they're produced in ways that support a healthy environment."

Benefits of organic foods:

• Higher nutrient content, especially in secondary nutrients
• Absence of harmful pesticide residues
• Better for the environment and soil health

Avoiding processed foods. Many processed foods contain additives, preservatives, and artificial ingredients that can disrupt digestion and overall health. Opt for whole, minimally processed foods whenever possible.

Reading labels. Be aware of hidden sugars, trans fats, and artificial additives in packaged foods. Choose products with simple, recognizable ingredients.

9. Balance your body's core functions for improved overall performance

"The core is your entire torso, including internal organs."

Core stability. A strong, functional core is essential for proper movement, posture, and overall health. It includes not just the visible abdominal muscles, but also deep stabilizing muscles like the transversus abdominis and multifidus.

Core function assessment:

• Prone TVA Activation Test
• Forward Bend Test
• Lower Abdominal Coordination Test

Core training progression:

1. Master basic core activation exercises (e.g., 4-Point Tummy Vacuum)
2. Progress to stability exercises on unstable surfaces (e.g., Swiss ball exercises)
3. Incorporate functional movements that challenge core stability (e.g., cable chops, single-leg exercises)

10. Adopt a holistic approach to health, addressing physical, mental, and emotional aspects

"To restore our health is to restore health to our ecosystem and Mother Earth, for the two are inextricably linked."

Interconnected systems. Recognize that all aspects of health are interconnected. Physical health impacts mental and emotional well-being, and vice versa.

Holistic practices:

• Regular exercise and movement
• Proper nutrition tailored to individual needs
• Stress management techniques
• Quality sleep and rest
• Mindfulness and meditation
• Social connections and support

Environmental consciousness. Consider the impact of your health choices on the environment. Choosing organic foods, reducing waste, and supporting sustainable practices contribute to both personal and planetary health.

Last updated: September 10, 2024