The document discusses lifestyle changes based on hunter-gatherer habits that can optimize health, such as eating a diet of lean meats, fruits, vegetables, nuts and seeds. It recommends getting meat from wild-caught, free-range or grass-fed sources, and buying organic and seasonal produce from local farmers markets. It also suggests getting regular exercise through activities like walking, occasional high intensity exercise, and weight lifting, as well as getting quality sleep and limiting screen time before bed.

1. Back to Basics
Lifestyle changes to optimize health.

2. Eat more
like him
Hunter-Gather
people groups
show almost no
signs of many
health diseases.

3. What does
he eat?
Mostly lean meats,
fruits, vegetables,
nuts and seeds.

4. Hunt Local
Meats
Think wild-caught,
free-range, and
grass-fed when
buying meat. When
in doubt, kill it
yourself.

5. Gather
Locally
When buying fruits
and vegetables, think
organic and
seasonally.

6. Local
Farmer’s
Market
Your best resource
for both, if you
don’t want to hunt
and gather food.

7. Drink like
him
Mostly water, some
unsweetened tea,
some black
unfiltered coffee.

8. Don’t be like him...

9. Sleep like
him
Let sunlight
changes influence
your sleep habits.
During winter,
follow the sun’s
instruction and go
to bed earlier.

10. No
Bedroom
T.V.
Sleep in pitch black
to maximize the
sleep you do get.
Try not to use an
alarm clock to
wake up.

11. Work like he
does
Sitting in a chair all
day, everyday can
wreck havoc on
your body. Learn to
squat.

12. Don’t think it’s natural?
Sit like him.

13. “Exercise”
like him
Endless bouts of
long, slow distance
training cause more
damage than benefit
to health...

14. Exercise to
live, not live
to exercise.
Proper diet and
appropriate
exercise leads to
the greatest health
gains...

15. ...not “more is better.”

16. How will you exercise now?

17. Gather...
A lot of walking or
other easy-paced
exercise will use
the oxidative
energy system.

18. with the
occasional
Hunt
Sprinting or
another high
intensity activity
occasionally will
stimulate the ATP
energy system.

19. and keep
Lifting Heavy
Things.
Lean mass is a
direct correlate to
health. Fight
Muscle Disuse
Atrophy!

20. Thanks for watching!