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While you’d be forgiven for thinking living a primal lifestyle was all about permanently walking around with your top off, lifting anything heavy, eating raw bull testicles & claiming you’re ‘natty’ (sound familiar?). It really isn’t…
Primal, or ancestral hacks refers to the practice of incorporating ancestral wellness strategies into modern lifestyles to optimise physical and mental health.
This often means adopting habits and practices that are based on the behaviours and lifestyles of our ancestors from the Palaeolithic era. Humans in their natural environment.
This includes eating a diet rich in natural whole foods, engaging in physical activity, getting adequate sleep, grounding, sunlight exposure, and reducing stress through mindfulness and connecting with nature to boost health and well-being.
These ancestral hacks align our habits to harness the natural environment and mimicking the behaviours of our ancestors, we can tap into a range of health benefits, from increased energy and improved sleep to reduced stress and more robust immunity.
It is undeniable that our lifestyles enabled by modernity have brought about many advances and conveniences that have greatly improved our lives. With the rise of technology and globalisation, we have access to information, goods, and services like never before, all at our fingertips.
The use of automation, artificial intelligence, and other technologies has made many tasks easier and more efficient, freeing up time for leisure and other pursuits. The modern world has enabled us to stay connected with friends and family, no matter where they are, through the internet, and particularly social media.
Advances in medicine and healthcare have generally improved our longevity, lifespan and Health span. With all these conveniences, on the face of it, it is no wonder why it is often claimed to be the greatest time to be alive.
However, while it is important to acknowledge the benefits of modernity, it raises the question as to why people in the developed world are arguably less physically and mentally healthy than their parents and grandparents.
Rates of obesity, diabetes, heart disease and autoimmune issues are all on the rise whilst depression, anxiety, stress and social isolation have skyrocketed, especially amongst the young.
The sedentary nature of many modern jobs, combined with increased screen time and a reliance on junk foods, are all culprits for some of the aforementioned chronic health conditions.
The technology enabled, fast-paced and highly stimulating modern work environment along with the working from home phenonium (often dubbed living at work…) and its constant ‘connection’ often increases stress and has detrimental effects on mental health.
The consensus amongst Anthropologists is that humans have been living in civilised society for approximately 2% of our evolution. Before this we were thought to be hunter gatherer tribes of approximately 100-150 individuals, and as you can imagine, we would have been living extremely different lives. This is supported by the Dunbar number, which theorises the upper limit for humans to maintain stable social relationships is with up to 150 individuals.
The rate societal and technological changes especially since the advent of the internet, social media and now, AI have been nothing short of astounding, but our biology has not kept pace, causing incongruencies.
This is by no means an attack on technology or modernity. It is incredible we can reach into our pockets and make a video call to someone in Australia, order a taxi in seconds or find our potential spouse in a matter of swipes but it should be remembered there are daily practices we can be doing to tap into our primal strength.
The tips in this blog are designed to be a reminder to some of the benefits to simple daily habits which can often be categorised as ‘low hanging fruit’. Like, everything in life, balance and temperance are fundamental to living a fulfilling life. So, let’s get into it!
In the developed world, most people spend upwards of 90% of their time indoors protected from the elements. This is a lost opportunity to take advantage of a free resource (albeit a scare resource in winters in places like the UK…).
Prioritising adequate sunlight plays a pivotal role in regulating hormones, anchoring the circadian cycle and enables Vitamin D production, amongst other benefits.
Sunlight has a positive impact on mood due to its effect on the production of hormones and neurotransmitters. Sunlight exposure increases the production of serotonin, a hormone often referred to as the “feel-good hormone”.
This increase in serotonin helps regulate the sleep-wake cycle, enhances mood, and reduces feelings of anxiety and depression. Simultaneously, sunlight exposure decreases melatonin production, a hormone fundamental to sleep regulation.
This decrease in melatonin levels helps increase alertness and energy levels during the day. This process of regulating our body’s internal biological clock, known as the circadian rhythm, is anchored by sunlight and the emission of blue light wavelengths of approximately 400 to 500 nanometres which promotes alertness and wakefulness.
The blue light from the sun releases the hormone cortisol which spikes early in the day and declines as the day progresses to promote sleep. When the body’s circadian rhythm is disrupted, it can have a negative effect on health due to hormone interference, poor sleep quality and impeded immune function.
Sunlight also triggers the production of Vitamin D in our body through a process called “photolysis.” When our skin is exposed to UVB rays from the sun, it activates a compound called 7-dehydrocholesterol that is naturally present in our skin cells.
This compound then undergoes a chemical reaction that transforms it into a precursor molecule called pre-vitamin D3. The pre-vitamin D3 molecule is then transported to the liver and kidneys, where it undergoes further modifications to become the active form of vitamin D that our body can use and require.
Vitamin D from sunlight exposure is essential for good health because it plays a vital role in several biological processes in our body. One of the primary functions of vitamin D is to regulate calcium and phosphate metabolism, essential for maintaining strong bones and teeth.
Vitamin D also plays a critical role in modulating our immune system, by activating and regulating the function of T-cells and B-cells which are responsible for fighting off infections and diseases.
Furthermore, Vitamin D supports the production of antimicrobial peptides which are natural substances generated by the body to defend against harmful pathogens like bacteria and viruses.
Lastly, sunlight exposure stimulates the production of testosterone through the activation of specific cells called Leydig cells. These cells produce testosterone, which is an essential hormone for maintaining reproductive and sexual health.
Although testosterone is primarily associated with men, it is an essential hormone for women too. It is crucial for bone health, libido, physical performance, muscle growth as well as having cognitive benefits and improved mood, with low testosterone levels linked to anxiety and depression.
Most people are familiar with the saying ‘you are what you eat’. You cannot expect to be at your best fuelling your body with processed junk food. It is like putting diesel in a petrol engine and expecting peak performance!
The modern diet compromises far more ultra-processed junk foods, meats full of hormones & antibiotics, seed oils, refined carbohydrates and long-shelf preservatives not available to our ancestors, who primarily consumed whole unprocessed foods.
A multitude of biological functions are supported by adequate nutrition, such as immune function, hormone regulation, athletic performance and cognition to name a few.
Ensuring you are consuming adequate vitamin and minerals will prevent nutritional deficiencies. Nutritional deficiencies can manifest themselves in a manifold of ways, such as fatigue, weakness, compromised immune function, stunted growth, impaired cognition, anaemia, & skin and hair problems.
The consumption of highly nutrient foods, like beef organs can help with weight management as it can reduce cravings and the amount one consumes. A well-nourished body which has had its macro and micro nutritional needs fulfilled will minimise food cravings and the amount one consumes.
High quality protein sources such as meat and organs containing phenylalanine, an amino acid found in collagen, which support the release of hormones called leptin and glucagon-like peptide 1 (GLP-1) that regulate levels of appetite encouraging ghrelin.
GLP-1 also helps in the stimulation of insulin secretion and regulates blood sugar levels which can prevent cravings for sugary foods. High protein sources take longer to digest which promotes feelings of satiation through the release of hormones such as cholecystokinin in the small intestine which signals to the brain the body is full.
The opposite is conversely true with low nutritional junk food. The empty calories will encourage weight gain whilst insufficiently satisfying nutritional requirements, leading to further cravings and the cycle continues.
Consuming a diet rich in whole, nutrient-dense foods, with meats, fish, eggs and organs, like beef liver being amongst the most nutrient dense, provides your body with essential nutrients, antioxidants, omega fatty acids and anti-inflammatory compounds that help reduce the risk of chronic diseases. This manner of eating is often dubbed nose-to-tail.
A healthy diet can nourish and help manage blood sugar levels, promote heart health, support immune function, and reduce inflammation in the body.
This is in contrast to diets high in processed and high-calorie foods can contribute to chronic inflammation, obesity, and other risk factors associated with chronic diseases.
Avoiding pro-inflammatory foods, common in ultra-processed foods containing refined carbohydrates is important in supporting reduced inflammation and overall health.
Hitting your nutritional bases, by eating nutrient-dense, nose-to-tail ingredients can support optimal performance for both physical and cognitive domains. Energy is fundamental part to this end, and to living with vitality. Adequate consumption of vitamin B12 and other B vitamins, found in beef liver and organ meats generally, support energy production and fatigue reduction.
The Krebs cycle, also known as the citric acid cycle, is a metabolic pathway that occurs in the mitochondria of cells and is essential for producing energy from carbohydrates, fats, and proteins.
The Krebs cycle begins with the molecule acetyl-CoA, which enters the cycle and combines with oxaloacetate to form citrate. Through a series of enzyme-catalysed reactions, citrate is converted into a series of intermediate molecules, including alpha-ketoglutarate, succinate, fumarate, and malate.
During these reactions, carbon dioxide is produced, and high-energy electrons are extracted and transferred to the electron transport chain, where they are used to produce ATP, the cell’s primary energy source.
In addition to energy production, the Krebs cycle also generates intermediate molecules that are used in other metabolic pathways, such as amino acid synthesis.
To function properly, the Krebs cycle requires a number of micronutrients, which act as cofactors and coenzymes for the enzymes involved in the various reactions of the cycle.
Some of the micronutrients required for the Krebs cycle include thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), iron, and magnesium.
Thiamin is essential for the conversion of pyruvate to acetyl-CoA, while riboflavin and niacin are involved in the production of electron carriers, FADH2 and NADH, respectively.
Pantothenic acid is needed for the formation of acetyl-CoA, while iron and magnesium play important roles in electron transport and enzyme activity.
The Kreb cycle’s reliance on nutrition to function and generate energy necessary to achieve daily goals, supports how fundamental getting adequate nutrition is for health and well-being.
Micronutrients are essential for the optimal functioning of the brain and cognitive processes, including memory, attention, and executive function.
Several micronutrients are necessary for cognitive health, including vitamins B6, B9 (folate), and B12, which are important for the production of neurotransmitters such as serotonin, dopamine and norepinephrine and the maintenance of brain and nervous system health.
Vitamin B6 supports mood regulation, attention and myelin production, along with Vitamin B12, which protects nerve cells to enable them to communicate effectively. Vitamin B9 and B12 also plays a role in homocysteine regulation which is a compound that, when elevated can cause cognitive decline.
Vitamin E and vitamin C are powerful antioxidants that help protect the brain from oxidative stress and inflammation, both of which are linked to cognitive decline.
Omega-3 fatty acids, particularly DHA, are essential for the formation and maintenance of brain cell membranes, as well as for the function of synapses. Iron and zinc are also critical for cognitive function, as they play a role in the production of neurotransmitters and the maintenance of brain health.
Plant-based diets are often deficient in critical nutrients, with Vitamin B12 in particular being difficult to obtain when not consuming animal-based products. Vitamin B12 deficiency can have an adverse impact on children’s cognitive outcomes in later life.
A study on a group of 72 adolescence (10-16) showed there was an adverse relationship between cognitive performance and a vegan diet when followed from birth to 6 years of age with a lack of Vitamin B12 being cited (source).
Other nutrients which can be difficult to obtain on a plant-based diet include calcium, choline, iron, zinc and omega-3 fatty acids, with low levels associated with cognitive impairment and reduced memory function.
This is exacerbated by many plant-based sources of nutrients being less bio-available than their animal-based counterparts, with Vitamin A being an example.
Plant-based sources of Vitamin A is called pro-vitamin A carotenoid which needs to be converted by the body to usable Vitamin A in a process that means a lot of the nutritional content is loss in the conversion process as opposed to animal-based sources which are pre-formed and therefore already ‘active’ for the body to absorb.
Plants often contain anti-nutrients such as phytic acid, oxalates and tannins which can bind themselves to minerals and preventing their absorption.
Our hunter gather ancestors would have been active on a daily basis with it being a necessity of survival, be it hunting big game with pointy sticks, gathering vegetables and fruits or running from menacing predators!
Modern humans are spoilt in comparison by convenience, exercise becoming essentially optional for most of us, with many jobs sedentary in nature. We have the ability to order food on your phone with the only movement potentially being involved being answering the door!
Our hunter gatherer ancestor counterparts would have been constantly participating in low intensity exercise punctuated with more intense exercise. Everyone knows the benefits of regular exercise, but our modern lifestyles can often make it a ‘nice to do if I have time’ rather than a daily essential.
You don’t need to be training for Iron Man competitions with regular low intensity exercise such as walking, jogging, cycling or dancing being great ways to maintain your body and health in good condition.
Regular physical activity has many health benefits, including:
Regular exercise has numerous benefits for cardiovascular health, including reducing the risk of heart disease, stroke, and high blood pressure. Exercise can improve cardiovascular health by strengthening the heart muscle, increasing blood flow, and improving the function of blood vessels.
During exercise, the heart rate and blood pressure increase, leading to increased blood flow, which will help to strengthen the heart muscle, making it more efficient and improving its ability to pump blood throughout the body.
Over time, regular exercise can lead to a reduction in resting heart rate, indicating that the heart is working more efficiently.
Exercise can improve the function of blood vessels, making them more elastic and able to expand and contract in response to changes in blood flow. This improved vascular function can help to reduce blood pressure and improve blood flow, which can reduce the risk of heart disease and stroke.
In addition, regular exercise can help to reduce the risk of developing other risk factors for cardiovascular disease, such as obesity, high cholesterol, and diabetes.
Exercise is a critical component of weight control as it can help to burn calories and increase metabolism.
When we engage in physical activity, our bodies use energy in the form of calories to fuel our movements. This energy expenditure increases our overall daily caloric burn, which can help us to maintain a healthy weight or lose weight.
Weight training can increase muscle mass, which is more metabolically active than fat tissue. This means that the more muscle mass we have, the more calories we burn at rest.
Regular physical activity can also reduce stress and improve mood, which can help to prevent emotional eating and other unhealthy eating behaviours.
Weight training is a principal component of maintaining and strengthening bones and increasing muscle mass.
The resistance of lifting weights increases muscle size through a process called muscle hypertrophy. During weight training, the muscles undergo tiny micro-tears or damage due to the stress of the exercise.
In response, the body activates the process of muscle repair and growth, known as muscle hypertrophy. This involves an increase in the size and number of muscle fibres in the targeted muscles.
The process of muscle hypertrophy is primarily driven by two factors: mechanical tension and metabolic stress.
Mechanical tension refers to the force generated by the muscles during weight training. When the muscles are placed under sufficient tension, it triggers the activation of muscle protein synthesis, which is essential for muscle growth.
Metabolic stress refers to the build-up of metabolites such as lactate, hydrogen ions, and free radicals in the muscle tissue during weight training, which help stimulate muscle growth by increasing blood flow, nutrient delivery, and hormone production in the muscles.
The combination of these two factors leads to an increase in the size and number of muscle fibres, resulting in muscle hypertrophy and increased muscle size.
Weightlifting can help to increase bone density by placing stress on the bones. This stress stimulates the bones to become stronger and denser in response, which can help to reduce the risk of osteoporosis and fractures.
When we lift weights, our muscles pull on the bones, which creates a force that stimulates bone strengthening. This force causes small micro-fractures in the bones, and as the bones repair themselves, they become stronger and denser.
Weightlifting stimulates the production of osteoblasts, cells that are responsible for building new bone tissue. Over time, this increased bone density can lead to stronger bones, reducing the risk of fractures and improving overall bone health.
As we age, this can prevent the on-set of osteoporosis along with consuming a diet rich in calcium and Vitamin D.
Osteoporosis is more prevalent in women post menopause due to the reduction in production of estrogen which plays a pivotal role in maintaining bone density, as well as other factors such as generally having smaller and thinner bones than men as well as living longer.
As we age, we naturally lose muscle mass, which can lead to a decline in strength and mobility. This can be supported by Collagen & other supplements. Regular resistance training can also help to slow this process and maintain muscle mass and strength, which is essential for maintaining balance, stability, and overall mobility which can reduce the likelihood of falls in older people.
Exercise has been shown to have a positive impact in improving symptoms of anxiety and depression due to the endogenous release of endorphins, which are the body’s natural feel-good chemicals, promoting feelings of happiness and well-being.
Endorphins are neurotransmitters that are produced by the central nervous system and the pituitary gland.
They bind to specific receptors in the brain and body, which can produce a range of effects, including pain relief and can help to reduce physical tension, which can contribute to feelings of anxiety and depression.
They also stimulate the release of dopamine, another neurotransmitter that is associated with pleasure and reward. This release of dopamine can help to improve mood and feelings of well-being. This is why exercise is known as a great stress reliver.
In addition to their direct effects on mood, endorphins can also help to improve sleep, which is essential for maintaining good mental health. Sleep plays an important role in regulating mood and emotional responses, and exercise has been shown to improve sleep quality, duration, and overall functioning.
Finally, exercise can also improve self-esteem and confidence by helping individuals to achieve personal goals and improve their physical fitness. This improved sense of self-worth can have a positive impact on mental health and mood.
Exercise has been shown to have a positive impact on sleep. Regular physical activity can help to regulate the sleep-wake cycle, leading to better sleep quality and duration.
One way that exercise improves sleep is by reducing stress and anxiety. Exercise reduces cortisol, a hormone that is associated with stress, which can interfere with sleep. Exercise can also help to reduce symptoms of anxiety and depression, which can improve overall sleep quality.
Physical activity has also been shown to increase the amount of deep sleep, also known as slow wave sleep. This is the most restorative stage of sleep, during which the body repairs and regenerates tissues, strengthens the immune system, and consolidates memories.
In the modern western world food is readily available to the point of excess. In fact, for the first time in recorded history, obesity is now a greater global health concern than food scarcity.
The way we consume calories has also changed dramatically, with convenience and the prevalence of processed foods meaning there is little impedance to snacking when desired.
This was an alien concept to our Hunter Gather counterparts who would have expend a majority of their daily energy on obtaining their food. Hunting was fundamental to obtaining nutrient dense calories such as protein, amino acids and fats.
Hunts could take hours and were not always successful, with winters months particularly difficult. This natural uncertainty meant our ancestors would have had to rely on their fat reserves.
This way of eating can be mimicked and actually entail health benefits and is known as intermittent fasting which is the practice of restricting your eating window within a 24-hour period. Intermittent fasting is a dietary pattern that involves alternating periods of fasting and eating.
It has been associated with numerous health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and improved heart health.
Intermittent fasting may also help reduce the risk of chronic diseases such as type 2 diabetes, cancer, and Alzheimer’s disease.
Additionally, intermittent fasting is thought to help improve brain function, increase energy levels, and promote longevity. While the specific timeline for these benefits may vary, intermittent fasting has shown to be a promising approach for improving overall health and wellness.
HGH is known to promote growth and development in children, but it also plays an important role in maintaining health and wellness in adults.
The process of switching the body’s primary energy source from glucose to stored fat stimulates the release of HGH, which promotes the breakdown of stored fat and the growth and repair of muscle tissue.
Research has shown that intermittent fasting can lead to an increase in HGH production by up to 300%. This increase in HGH can lead to several benefits:
The increase in HGH feeds into several of the further benefits engendered by intermittent fasting.
It won’t be much of a surprise that intermittent fasting and the restricted calorie window can lead to weight loss by reducing overall calorie intake and increasing metabolic rate.
During fasting, the body depletes its glucose stores and begins to burn fat for energy, leading to increased fat burning and weight loss.
Intermittent fasting has also been linked to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes.
Intermittent fasting may help reduce hunger cravings, although the extent of the reduction may vary from person to person.
With the body depleting its glucose stores and beginning to burn fat for energy, this can lead to a decrease in hunger hormones such as ghrelin. The reduction of blood sugar fluctuations can stabilise appetite and cravings for sugary or high-calorie foods.
Intermittent fasting has been shown to have several potential benefits for improving cardiovascular health.
One of the primary ways in which intermittent fasting may benefit the heart is by reducing inflammation. Chronic inflammation has been linked to an increased risk of heart disease, and intermittent fasting may help reduce inflammation by promoting the body’s natural repair processes.
Intermittent fasting may also help reduce several key risk factors for heart disease, including high blood pressure, high cholesterol, and high triglyceride levels.
Furthermore, intermittent fasting may also help improve the functioning of the endothelium, which is the thin layer of cells that lines the interior of blood vessels.
Dysfunction of the endothelium can lead to atherosclerosis, a condition in which plaque builds up inside the arteries and can lead to heart disease.
Some studies have suggested that intermittent fasting may help improve the functioning of the endothelium, which can help reduce the risk of atherosclerosis and other cardiovascular conditions.
While more research is needed to fully understand the effects of intermittent fasting on cardiovascular health, the current evidence suggests that it may be a promising approach for reducing the risk of heart disease and improving cardiovascular health.
Intermittent fasting has been shown to have potential benefits for supporting cognitive function, including improvements in memory, learning, and overall brain health.
One of the ways in which intermittent fasting may support cognitive function is by promoting the growth of new brain cells, a process known as neurogenesis.
Studies in animals have suggested that intermittent fasting can increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons in the brain.
BDNF is essential for neurogenesis, and increased levels of this protein have been linked to improvements in cognitive function, including memory and learning.
Intermittent fasting may also help reduce inflammation in the brain, which has been linked to several neurodegenerative diseases, including Alzheimer’s disease and Parkinson’s disease.
Chronic inflammation in the brain can contribute to the development and progression of these conditions.
Additionally, intermittent fasting may help improve the functioning of the mitochondria, which are the energy-producing organelles in the cells. Improving mitochondrial function can help reduce oxidative stress in the brain, which can also contribute to neurodegeneration.
Finally, intermittent fasting may help regulate the levels of several hormones and neurotransmitters in the brain, including dopamine and serotonin, which are essential for mood regulation and overall brain health.
Studies have suggested that intermittent fasting can increase dopamine levels, which may help improve mood and reduce the risk of depression.
Intermittent fasting has been shown to have potential benefits for promoting anti-aging. Several studies have suggested that intermittent fasting can help slow down the aging process and reduce the risk of age-related diseases.
One of the ways in which intermittent fasting is thought to improve Health span is by activating cellular repair processes. During periods of fasting, the body goes into a state of ketosis, which is characterised by the production of ketones that can stimulate cellular repair mechanisms.
Intermittent fasting may also help improve the body’s ability to manage oxidative stress, which is a major contributor to the aging process.
Oxidative stress occurs when there is an imbalance between free radicals, which are unstable molecules that can damage cells, and antioxidants, which are molecules that can neutralise free radicals.
Intermittent fasting may help increase the production of antioxidants in the body, which can help reduce the damage caused by free radicals.
Intermittent fasting has been shown to promote autophagy, which is a natural process that involves the breakdown and recycling of damaged or dysfunctional cells, organelles, and proteins.
Autophagy plays a critical role in maintaining cellular homeostasis and preventing the accumulation of cellular waste, which can contribute to the development of various diseases.
One way in which intermittent fasting facilitates autophagy is by reducing the levels of insulin and glucose in the bloodstream. Insulin and glucose are powerful inhibitors of autophagy, and when their levels are reduced, the body is more likely to enter a state of autophagy.
During periods of fasting, the body relies on stored energy in the form of glycogen and fats, which can stimulate autophagy and the breakdown of damaged cells and organelles.
Finally, intermittent fasting has been shown to increase the activity of certain genes and proteins that are involved in the regulation of autophagy, such as SIRT1 and AMPK.
These genes and proteins help to stimulate autophagy, promoting the breakdown of damaged or dysfunctional cells and improving overall cellular function.
Before the advent of electric lighting, our ancestors’ lifestyles and therefore, circadian rhythms were influenced by their environment, with daylight hours being the trigger for most of the ‘tribe’ to be up and active.
Conversely, once the sun went down, lighting would be limited to moonlight and fire minimising the utility of being up, outside being a look out for the tribe.
Lighting made daylight hours more redundant. There have been some adverse impacts from this on sleep with there not being the same signals that evening has arrived and that is it time to sleep.
This is exacerbated by laptops, TVs & mobile phones with their blue light emissions effectively telling your brain that is it time to get up and ready for the day!
This is why it is recommended to dim the lights in the evening and to either wear blue light blocking glasses or avoiding watching screens late in the day to not negatively impact on the quality of your sleep.
Adequate quality sleep is essential for physical and mental health, and can help regulate hormones, improve cognitive function, and boost immunity.
Although it differs between individuals, adults under 65 years old are generally recommended to obtain 7-9 hours of shut eye a night and 65+ recommended between 7-8 hours a night with children recommended to obtain more depending on their age.
There are a number of factors that can influence the quality of sleep, and therefore it is important to do what you can to improve it to maximise the impact on your day!
Getting enough sleep is essential for overall health and well-being. Some of the benefits of good sleep include:
Sleep is a fundamental component of physical health, and it plays a crucial role in maintaining a healthy body.
During sleep, the body performs various restorative functions through the release of hormones such as HGH.
Adequate sleep improves reaction time, focus, and decision-making abilities, all of which are important for optimal performance. It also consolidates memories, aids learning and is linked to numerous health benefits, including a stronger immune system, better metabolism, and improved cardiovascular health.
One of the most important ways that sleep improves physical health is through its impact on the immune system.
Sleep helps to enhance the body’s natural defence mechanisms by increasing the production of cytokines, which are proteins that help to fight off infection and inflammation. Sleep supports the formation of memory T cells, which play a crucial role in the body’s immune response to pathogens.
Sleep is also crucial for the body’s metabolism. A lack of sleep can interfere with the body’s ability to regulate glucose and insulin, leading to insulin resistance and an increased diabetes risk.
The relationship between sleep and mental health is complex and multifaceted, with a growing body of research suggesting that adequate and high-quality sleep is essential for maintaining good mental health.
Sleep regulates mood, cognition, and emotions, all important to maintaining positive mental health.
Sleep helps to regulate the body’s hormonal and physiological systems, including the stress response system. Chronic sleep deprivation can lead to an overactive stress response, which can increase the risk of developing mental health problems such as anxiety and depression.
In addition to regulating mood and stress, sleep also plays a key role in emotional regulation. People who get enough sleep are better able to regulate their emotions and have better control over their behaviour and responses to stressful situations.
Getting enough quality sleep can have a positive impact on your food choices. When individuals are sleep-deprived, they are more likely to make unhealthy food choices and consume more calories.
Sleep deprivation disrupts the balance of hormones that regulate appetite, causing an increase in the hunger hormone ghrelin and a decrease in the hormone leptin, which can lead to overeating and a preference for high-calorie, high-carbohydrate foods.
On the other hand, getting enough quality sleep has been shown to improve food choices, which has been demonstrated in studies comparing the difference in food choices in well-slept individuals and sleep-deprived individuals.
A daily benefit of the modern world we take for granted is the hot shower. I mean, who doesn’t love a hot shower? However, this would have been an unimaginable luxury throughout most of human history.
It will take some getting used to, (you never seem to get fully used to it! But it does get easier, I promise) especially during winter, although this short-term struggle is usually worth it.
People report not only a sense of accomplishment of doing something difficult, but often state a feeling of being energised throughout the day. Cold water exposure, such as cold showers or cold-water immersion have a range of health benefits linked to it, with many people swearing by them.
Exposure to cold water causes blood vessels to constrict and then dilate, which promotes efficient blood circulation, which can potentially support cardiovascular health.
It has also been associated with improved immune function. The stress induced by the cold triggers the release of certain hormones and activates the immune system, potentially enhancing its responsiveness.
Additionally, regular exposure to cold water has been linked to increased metabolism and the activation of brown fat, which can aid in weight management.
So, let’s plunge deeper into some of the associated benefits:
Cold water exposure can significantly support improved blood circulation through a series of physiological responses.
When exposed to cold water, blood vessels undergo vasoconstriction, a process where they narrow in response to the low temperature. This initial constriction is followed by vasodilation, where the blood vessels widen, restoring normal blood flow.
This dynamic contraction and expansion of blood vessels act as a form of exercise for the circulatory system, promoting vascular flexibility and efficiency.
Cold water stimulus also prompts the release of adrenaline, which acts as a vasoconstrictor, causing blood vessels to contract and redirecting blood flow to vital organs.
This response not only enhances circulation but also increases the delivery of oxygen and nutrients to tissues and muscles, improving overall cardiovascular health.
Cold water exposure has been associated with supporting improved metabolism through various physiological mechanisms.
When the body is exposed to cold water, it triggers a thermogenic response, leading to the activation of brown adipose tissue (BAT) or brown fat. Unlike white fat, which stores energy, brown fat generates heat by burning calories.
The activation of BAT in response to cold water exposure contributes to increased calorie expenditure, potentially aiding in weight management and metabolic function.
Cold water exposure can stimulate the release of certain hormones, such as norepinephrine, which plays a role in regulating metabolism. Norepinephrine helps mobilise energy stores, promoting the breakdown of fats for energy.
The overall metabolic boost induced by cold water exposure may not only contribute to calorie burning during the exposure itself but can also have a residual effect, influencing metabolism post-exposure.
Cold water exposure has been linked to potential benefits for immune function, primarily through the activation of the body’s stress response. When exposed to cold water, the body reacts by initiating a stress response, triggering the release of stress hormones such as cortisol.
This hormonal release stimulates the immune system, leading to the production of immune cells and an enhanced immune response. The stress-induced activation of the immune system during cold water exposure may contribute to improved defence mechanisms against infections and illnesses.
Cold water exposure can also increase the levels of circulating white blood cells, including lymphocytes and monocytes, which play vital roles in immune function. The activation of these immune cells may enhance the body’s ability to recognise and combat pathogens.
The intermittent stress from cold water exposure is believed to promote a hormetic response, where mild stressors stimulate adaptive responses that result in improved resilience and immune function over time.
Cold water exposure has been associated with potential mood-enhancing effects, often attributed to the release of neurotransmitters and the activation of the body’s stress response.
When the body is exposed to cold water, there is an increase in the production of endorphins. Endorphins act as natural painkillers and mood elevators, contributing to a sense of well-being and relaxation.
Furthermore, the cold shock activates the sympathetic nervous system, leading to the release of norepinephrine. Norepinephrine is a neurotransmitter that plays a role in alertness and mood regulation.
Its release during cold water exposure is thought to have an energising and antidepressant-like effect, potentially alleviating symptoms of stress and improving overall mood.
Cold water immersion has also been linked to increased levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons. Higher levels of BDNF are associated with improved mood and cognitive function.
Cold water exposure can support improved energy levels through the activation of BAT, as previously noted. The body activates BAT in response to cold water exposure which generates heat and maintain core temperature.
This process involves the burning of calories, which can contribute to increased energy expenditure. The activation of brown fat through cold water exposure may, over time, positively influence metabolism and contribute to improved energy levels.
The metabolic response to cold water exposure involves a broader set of mechanisms too. The cold shock prompts vasoconstriction and subsequent vasodilation, promoting efficient blood circulation.
This heightened circulatory activity contributes to better oxygen and nutrient delivery throughout the body, which can enhance overall metabolic function.
Although safe in most situations, it’s important to note that cold water exposure can also be dangerous and can lead to hypothermia and other health issues if not done safely and in proper conditions.
It’s recommended to start slowly and gradually with cold water exposure, and to consult with a healthcare professional before starting a cold-water exposure routine, especially if you have any medical conditions or take any medications.
Engaging in cold water exposure, particularly in natural settings, requires careful consideration of safety precautions to prevent potential risks. It’s vital to acclimatise gradually, starting with shorter exposures and extending duration over time to allow the body to adjust.
Individuals with pre-existing health conditions should consult healthcare professionals, and activities should never be undertaken alone—always have a buddy or supervisor present for assistance in case of emergencies.
When immersing in open water, staying close to the shore is crucial for a quick exit if needed. Monitoring weather conditions and being aware of emergency procedures for hypothermia are important.
In the modern world we are becoming increasingly aware of the potential harms of our devices and their omnipresent nature. Big Tech’s currency is attention, which has incentivised making social media platforms and other apps as addictive as possible.
This has coincided with an uptick in mental health issues like anxiety and depression, particularly amongst the young.
A digital detox refers to a conscious and temporary break from the constant use of digital devices and technology. It involves disconnecting from smartphones, computers, tablets, and other electronic devices to create a space for individuals to recharge, relax, and reconnect with the physical world.
The aim is to reduce the overwhelming influx of information, notifications, and screen time that has become an integral part of modern life. This allows for a feeling of being present and promotes mindfulness.
A detox from our devices can offer numerous benefits for mental and physical well-being.
Firstly, it allows individuals to break free from the constant distractions and interruptions that digital devices bring, providing a chance to focus on real-world experiences and relationships.
This break can reduce stress and anxiety, as people step away from the pressure of staying connected and keeping up with the fast-paced digital environment. A digital detox also promotes better sleep by limiting exposure to the blue light emitted by screens.
Moreover, taking a break from digital devices encourages greater mindfulness and self-awareness. Without the constant pull of social media and online activities, individuals may find themselves more present in the moment, fostering a deeper connection with their surroundings and personal thoughts.
Overall, a digital detox serves as a reset button, allowing individuals to strike a healthier balance between their online and offline lives, ultimately contributing to improved overall well-being.
A digital detox offers individuals a respite from the constant influx of information and social pressures inherent in the digital world.
Continuous exposure to social media, news updates, and other online stimuli can contribute to a heightened sense of comparison, fear of missing out (FOMO), and unrealistic standards.
Disconnecting from digital devices provides a chance to break this cycle, allowing individuals to focus on more immediate and important prioritises.
The absence of digital distractions fosters a quieter mental space, reducing the mental clutter that often exacerbates anxiety and depression.
We previously touched on the downsides of blue light emissions, so we’ll briefly recap here.
Sleep quality is benefitted by reduced blue light emissions, which can interfere with the body’s natural sleep-wake cycle. The break from electronic devices before bedtime allows individuals to unwind without the stimulating effects of screen time.
Improved sleep hygiene, achieved through a digital detox, contributes to better sleep patterns, fostering a more restful and rejuvenating night’s sleep.
This one is fairly self-evident to anyone who has ever forgot their phone on the way to work!
The incessant notifications and feelings of needing to check our phones and apps constantly distracts our attention away from what is important, to what is usually more superficial.
To achieve big things, focus is vital. It is far more difficult when your attention is splintered in many different directions. These could be friend’s messages, social media posts, browser searches or any other number of things!
I’m sure many can relate to picking up their phone to check something, get distracted by a notification, spending 10 minutes going down a rabbit whole, only to put the phone down and remember what we initially intended to do, has not been done….
Putting our phones, even out of easy reach can be an effective way to enter a much deeper state of focus. Lockable boxes with timers can be an effective way to limit phone use and establish a habit of limiting device use.
Our devices have created the illusion of ‘connection’ while essentially being a much poorer substitute for meaningful relationships.
Although meaningful connections can be made online, far more often than not, excessive screen time and a ‘virtual’ life leads to increased feelings of anxiety, loneliness and depression, which all make it more difficult to build meaningful relationships in the real world.
Taking a break from our devices allows individuals to break free from the constant digital distractions that often hinder genuine connections. Without the intrusion of screens and notifications, people can engage more fully in face-to-face interactions, deepening the quality of their relationships.
The absence of digital interruptions provides a focused and undivided attention, fostering meaningful conversations and shared experiences.
This intentional break from the virtual world allows individuals to prioritise and invest time in building stronger connections with friends and family, ultimately nurturing more authentic and fulfilling relationships.
Engaging with nature has been shown to have profound positive effects on both mental and physical well-being.
Spending time in natural surroundings, whether it’s a lush forest, a serene beach, or a local park, has been linked to reduced stress levels, improved mood, and increased overall feelings of well-being.
The concept of “biophilia,” coined by Edward O. Wilson, suggests that humans have an innate connection with nature, and our well-being is intricately tied to our interactions with the natural world.
One way nature contributes to well-being is through the reduction of stress. The sights and sounds of nature have a calming effect on the nervous system, helping to lower cortisol levels and promote relaxation.
Exposure to green spaces has also been associated with improved cognitive function and attention, providing a mental respite from the demands of daily life.
Spending time outdoors is often accompanied by physical activity, whether it’s walking, hiking, or simply enjoying outdoor recreational activities.
Regular exercise is a well-established contributor to physical health, and combining it with nature amplifies its benefits. Outdoor activities also expose individuals to natural sunlight, which is a natural source of vitamin D, essential for bone health and immune function.
In essence, the healing power of nature lies in its ability to offer a sanctuary for the mind and body, providing a holistic approach to improving overall health and fostering a sense of well-being. Whether through solitary contemplation or shared experiences, nature serves as a balm for the challenges of modern life.
When in nature, engaging in earthing (also known as grounding), which involves direct physical contact with the Earth’s surface, such as walking barefoot on grass or soil can be a great way to promote health and well-being.
The Earth’s surface carries a subtle electric charge, and by connecting with it, individuals may experience various benefits. Some studies suggest that earthing can help neutralise free radicals in the body, reduce inflammation, and improve sleep quality.
The idea is that direct contact with the Earth allows the transfer of electrons, which may have antioxidant effects. While more research is needed to fully understand the mechanisms and extent of these benefits, many people report subjective improvements in energy levels, mood, and overall well-being when they incorporate earthing practices into their routines.
We hope you’ve found the tips in this blog useful and can incorporate some of the ancestral hacks and wisdom into your day-to-day lives to get more primal.
Living an ancestrally lifestyle consistently can sometimes be difficult, especially for those living in cities. It takes discipline and some sacrifice, but the results are worth it.
Although there is a whole industry around biohacking, with many fancy products and services, the majority of the tips can be incorporated free of charge, or even save you money!
You also don’t have to do every single one to achieve the benefits, it’s about finding what works for you and your lifestyle can easily lead to better sense of health and well-being.
Some great ways to start is to begin with the ‘low-hanging fruit’. Things like getting out to nature, will make getting some sun easy, while ensuring you’re not on your phone.
Cold showers, digital detoxes and fasting can be built up to….
If you’d like to read more, the below link will take you onto our other blogs.
The Carnivore Diet Benefits: Your Double Sexy Guide to Thrive (on Meat)
Not so Offal? Organ’s v ‘Superfoods’ & The Top 10 (Research-backed) Benefits
Collagen Peptides: The Tiny Proteins Making Massive Waves & 8 Science-Backed Benefits
Cows & Carbon Emissions: Can Livestock Farming be Sustainable? (a Review of the Arguments)
5 Delicious Grass Fed Liver Recipes – Your Ultimate Guide to Beef Liver
Beef Liver Benefits: Why This King of the Superfoods Belongs in Your Diet
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