How to Train like a Hunter-Gatherer by James O'Keefe, MD

Organic Fitness: Achieving Hunter Gatherer Fitness in the 21 st Century James H O’Keefe, MD Professor Medicine, University of Missouri-Kansas City Director Preventive Cardiology, Mid America Heart & Vascular Institute

“ The Woodstock of Evolutionary Medicine” Loren Cordain

From the emergence of the human genus, Homo, about 2.4 million years ago, our ancestors, for approximately 84,000 generations, survived as hunter gatherers

Diabetes: < 1% Hunter Gatherer Native Americans Diabetes;1974: 23: 841-55

Native Americans 2011 50% Adults have Diabetes

Ancient Instincts Betray Us Moderns Move when you must. Rest whenever you can.

Genetic Complexity Roundworm=18,000 genes Human=27,000 genes

A Whole New You
Exercise alters gene expression in 60% of the 20,000 genes
To thrive optimally, we need varied, vigorous daily
exercise

Exercise-induced Changes in Genetic Expression Improves:
 CV + Pulm Health
 Musculoskeletal and General Fitness
 Glucose, Lipids, Blood Pressure
 Autonomic Balance, Mood
 Sleep Quality, Immunity

Affluenza: (debilitating convenience)

RMR = Resting metabolic rate TEE = total energy expenditure EEPA=energy expenditure attributed to physical activity 1 Sedentary office worker 2 Runner running 12.1 km/h Energy Expenditure on Physical Activity Species Sex Ratio (TEE/RMR) EE PA kcal Day range miles Fossil hominids Homo habilis 1.70 983 Homo erectus 1.80 1,214 Homo sapiens (early) 1.80 1,284 Modern Hunters-Gatherers Kung 1.71 903 10 F 1.50 600 8 Ache M 2.15 1,778 16 Acculturated Modern Humans Homo sapiens (office worker) 1 M F 1.18 1.16 306 231 2.4 2.4 Homo sapiens (runner) 2 M 1.70 1,194 11

Sattelmair et al. Circulation. 2011; 124:789-795 Exercise dose dependent CHD risk reduction

BP: Lower is Better Because Lower is Normal Age Group (Yrs.) mm Hg Males Females Age Group (Yrs.) Oliver et al. Circulation 1975;52:146-51. BPs in 506 Yanomamo Indians

Pygmy ≈100 San ≈ 120 Hazda ≈110 Mean Total Cholesterol (mg/dL) Inuit ≈140 !Kung ≈120

Baboon ≈ 110 Howler Monkey ≈ 110 Night Monkey ≈ 140 Wild Primates Mean Total Cholesterol (mg/dL)

Wild Mammals Mean Total Cholesterol (mg/dL) Horse ≈ 140 Pig ≈ 100 Rhino ≈ 90 Elephant ≈ 110 Boar ≈ 70

Mammals Mean Total Cholesterol (mg/dL) Adult American ~ 209 Horse ≈ 140 Rhino ≈ 90 Elephant ≈ 110 Boar ≈ 70

Calories Eaten = Calories Burned

Paleolithic Fast Food

Physical Activity and Survival* *Studies also show strong link: Between lifetime Physical Activity  Dementia risk

Fitness Improves Longevity Kokkinos P, et al, Circulation 2008; 117:614-22

Characteristics of a Hunter Gatherer Fitness Program
A large amount background daily light-to-moderate activity such as walking was required.
Average daily distances covered were in the range of 4 to 10 miles.

Workout Hard/ Recover Easy
Hard days were typically followed by easy day
Every day a variety of physical activities had to be accomplished to provide for the basic human needs
Hunter-gatherers’ daily at least 600 to 1,200 calories/d on physical activity
Moderns typically burn 300 calories/d

Rest and Recover
Ample time for rest, relaxation, and sleep was generally available to ensure complete recovery after strenuous exertion.

High-intensity Exercise

+ Deep Rest

= Peak Fitness

The Power of Napping
Study of 23,000 Greek adults
Regular naps reduced Heart Deaths 30%
A 20 minute nap reduces Stress
Archives of Internal Medicine; Jan 12, 2007

Walking Pace and Mortality Risk Manson et al. N Engl J Med 1999; 341:650-658

Interval Training
High-intensity interval training sessions 2 to 3 times weekly
Intermittent bursts of high level intensity exercise with intervening periods of rest and recovery

Subcutaneous & Abdominal Fat Loss after 15 wks of High-Intensity Intermittent Exercise J Obes. 2011; 2011: 868305. Published online 2010 November 24. doi: 10.1155/2011/868305

Get off the Streets
Walking and running were done on natural surfaces such as grass and dirt, often over uneven ground.
Today we walk and run on unyielding concrete and asphalt

Expensive Running Shoes = More Injuries (plantar fascitis, hamstrings, Achilles’ tendonitis)

Pheidippides

Marathoners  Increased Coronary Atherosclerosis

Myocardial Scarring 3x More Common in Chronic Marathoners 50 – 70 year olds n=102 marathoners n=102 controls

Chronic Marathoners Had Increased Risk of CV Events During Follow up
Coronary event rate during 2-year follow up which was higher in the marathon runners than in controls (P < .0001).
Chronic marathoners: higher systolic blood pressures and increased aortic stiffness compared to controls
Marathons over age 50 might be candidates for close scrutiny of their cardiovascular health and future CV risks.
Breuckmann F et al. Radiology. 2009 Apr;251(1):50-7.

Go Outside and Play with your Friends*
Virtually all of the exercise was done outdoors in the natural world.
Outdoor activities will help to maintain vitamin D levels, improve mood, and facilitate daily exercise.
*Mantra of Leatrice O’Keefe to her 6 children for the second half of the last century

James H O’Keefe MD Vitamin D Deficiency: CV Risk Factor

Being active outdoors in nature induces instant relaxation in 84% of people

Strength Training
Strength-building exercises are essential for optimizing musculoskeletal and general health and fitness.
Strength and Flexibility Promotes Resilience and Injury-proof

High Intensity Intervals

Functional Fitness

Sun Protection from the Inside Out

Just Dance
Ceremonial and celebratory dancing, Multiple X’s weekly (1 to 3 hrs each)
Dancing is an ideal form of exercise: improves fitness, reduces stress, enjoyable/social

Exercise with a Friend
Much of the physical activity was done in context of a social setting.
Some exercise benefits
due to social bonding.

Get a Dog
Humans and dogs co-evolving for 135,000 yrs
Dog and human genomes adapted to
cooperate via outdoor exercise
Dog ownership improves exercise
compliance, fitness, and weight.

Prescription: 1 Dog, taken for a walk At least twice daily Refill: prn

If your dog is overweight, you aren't getting enough exercise.

Sexual Activity
Prototypical Organic Exercise
Linked to health, well-being, longevity
Correlated with reduced risks CV disease, prostate cancer, improved immunity

Sex is Exercise: If Nothing Else
30 minutes vigorous sex burns up to 200 calories—about 2 miles on a treadmill
@ Orgasm pulse = 120-150 BPM, Systolic up to 200 mmHg
Increases in Testosterone, Prolactin

High Intensity Interval Training (Tabatas)  8 to 10 Intervals  20 seconds of maximal effort  10 seconds rest  Total Workout Duration = 4 minutes

5 Types of Exercise for a Balanced Routine
Aerobic
Interval (Anaerobic) Training
Strength Training
Core Exercises
Stretching

Hunter-Gatherer Modern Equivalent Caloric Expenditure Activity Activity (kilocalories / hour) 176 lb Male 132 lb Female Carrying Logs Carrying groceries, luggage 893 670 Running (cross country) Running (cross country) 782 587 Carrying meat (20kg) Wearing backpack back to camp while walking 706 529 Carrying young child Carrying young child 672 504 Hunting, stalking animals Interval Training 619 464 Digging (tubers in field) Gardening 605 454

Hunter-Gatherer Modern Equivalent Caloric Expenditure Activity Activity (kilocalories / hour) 176 lb Male 132 lb Female Dancing (ceremonial) Dancing (aerobic) 494 371 Carrying, stacking rock Lifting weights 422 317 Butchering large animal Splitting wood with axe 408 306 Walking – normal pace Walking – normal pace 394 295 (fields & hills) (outside on trails, grass, etc) Gathering plant foods Weeding garden 346 259 Shelter construction Carpentry, general 250 187 Tool construction Vigorous housework 216 162

Train to Live
Except for very young and the very old, all individuals were, by necessity, physically active
almost their entire lives.
Stay Fit or Die
Everybody dies, but not
everybody Lives: Train to “Live”

Thanks!
cardionutrition.wordpress.com
DRJamesOKeefe (twitter)
Forever Young Diet and Exercise (Amazon.com)
[email_address]
For More Info:

Native American Family Inuit Family Icelandic Family Mongolian Family Brazilian Family African Family S Peruvian Family Aboriginal Family

Lifestyle to Preserve Telomeres
Sleep 7 to 8 hours each night
Exercise 45 to 60 minutes/day
Avoid tobacco
Maintain ideal weight, BMI (18.5 to 25)
Waist size < half your height in inches
Body fat: < 22% for women, <16% for men
Stress reduction
Bio-identical hormone replacement

Inflammatory Diet Increases Oxidative Stress, Shortens Telomeres Avoid! Do
Excess calories
Refined carbs
Fast foods
Processed foods
Sodas
Trans fats
Saturated fats
Follow Healthy Diet Drink Green Tea Supplements: Vitamin D and Omega 3 If alcohol used: 1 drink/d with eve meal

Copyright restrictions may apply. Autier, P. et al. Arch Intern Med 2007;167:1730-1737. Vit D Reduces Mortality

Rx: Sunshine, 10 to 15 mins daily Vit D 3, 2000 IU/d

From the emergence of the human genus, Homo, about 2.4 million years ago, our ancestors, for approximately 84,000 generations, survived as hunter gatherers

One analysis estimated the rate of sudden cardiac arrest among marathoners is approximately 1 per 100,000 participants.
The final 1-mile of the marathon course represents less than 5% of the total distance of 26.2 miles yet accounts for almost 50% of the sudden cardiac deaths.
Redelmeier et al. BMJ 2007; 335:1275-1277.

3000 yr-old Egyptian Mummies: 50% have atherosclerosis

Agriculturists vs Foragers ↑ Sugar ↓ Essential Nutrients ↑ Grains ↓ Fiber ↑ Calories ↓ Potassium ↑ Saturated Fats ↓ Omega-3 Fats ↓ Monounsaturated Fats

Daily Intake Moderns Foragers Cholesterol 200-300 mg 500 mg Fats 30% 35% Saturated Fats 14% 7% Omega-3 110 mg 660 – 3000 mg

Daily Intake of Nutrients Moderns Foragers Vitamin C 90 mg > 500 mg Sodium 5 gms .5 to 1 gm Potassium 1 to 3 gms 6 to 10 gms Fiber Sugar 10 to 20 gms 25% of calories 40 to 100 gms 2% of calories

Life Expectancy in the U.S. 2-5 year decline in life expectancy

Diabetes and Reduction in Lifespan JAMA 2003;290:1884-1890 -11.6 yrs -14.3 yrs

Functional Fitness

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How to Train like a Hunter-Gatherer by James O'Keefe, MD

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