Do THIS for a Healthier Scalp!

IG @caribbeancoils 

by SOINTOCURLS via BlackNaps.org

The importance of a beautiful, healthy scalp is often times overlooked. The scalp is the breeding ground, if you will, of the hair follicle. If the breeding ground is damaged the follicle and the strands of hair that it produces will be too. Here are a few suggestions to make sure that your scalp is healthy, happy and itch-free!

Continue!>>>

EXFOLIATE

Sometimes we need a good exfoliation to help relieve our scalps of dead skin cells, product buildup and other gunk.

Option 1:

If your hair doesn’t tangle too much, a scrub of brown sugar and olive oil might be just what is needed. Alternatively uncooked quinoa and olive oil could also be used if you don’t like the idea of using sugar to exfoliate. Apply the mixture to the scalp and while holding hair taut, massage it into the exposed scalp area. Be sure to section off any other areas of hair that are not yet being addressed so as to minimize tangles. Continue this procedure until the entire head is done, then rinse and cleanse thoroughly.

Option 2:

For hair that tangles easily the use of a rice water rinse may be a better option. Used as a cleanser or as a rinse, the fermented rice water may act as a mild exfoliant that refreshes and invigorates the scalp. I must say that after trying Ariane’s suggestion regarding this particular rinse, I too, like her, was blown away. I now am a die hard fan of the stuff! My hair tangled much less during the cleansing process AND my scalp felt fresh and renewed – like it was able to breathe more!

Option 3:

Another great option is a fresh lemon juice rinse. Aim to use only fresh lemons – they contain live enzymes that bottles of lemon juice don’t – and the acid that they contain is a natural exfoliant. Once added to two cups of water, the juice of one or two lemons dramatically refreshes and gently exfoliates the scalp. Leave on for five or ten minutes and then rinse thoroughly. Always dilute lemon juice as suggested with water, used on its own it is way too potent for your scalp and will cause agitation.

LUBRICATE

Aloe Vera liquid, avocado oil and coconut oil are all great ways to give your scalp some lubrication. Apply lightly to avoid buildup. If you suffer from itchy scalp try tea tree oil or rosemary diluted in a light carrier oil like sweet almond.

AVOID DRYING PRODUCTS WITH CHEMICALS

Closely investigate ingredient labels. If the top ingredients are items that you are unfamiliar with research them or better yet avoid them. Opt for products that contain mostly water, pure oils, herbs and other nourishing ingredients. A scalp that has a proper moisture level and PH level is more likely to produce healthy hair. Be discriminating when it comes to picking your hair products and eliminate itchies altogether!

DON’T DIG IN YOUR SCALP

Avoid using fingernails to scratch your scalp. Nails can be razor sharp and can damage delicate strands of hair. Another negative is the fact that fingernails transfer germs to the scalp potentially causing infection. So for a healthy scalp, it’s best not to scratch – but if you do, use only a rat-tail comb or the pads of your fingers if you are going to use your hands.

from Curly Nikki | Natural Hair Care http://ift.tt/2a8KvFc

Promote Excellent Hair Growth with This Fruit

IG @milsasmine 

by Kayluh via SeriouslyNatural.org

Summer is here which means two things: great food and carefree hairstyles. While food and beauty have remained synonymous across the globe, a lot of us still find it difficult to envision the many benefits fruits and vegetables can offer our hair. The whole ‘juice and berries’ concept actually isn’t as far-fetched as it seems now that we have access to so much information through the internet.

There are recipes for beauty regimens that contain everything from egg shells to rice water, and their uses have been passed down for generations among many cultures. One deliciously beneficial ingredient is the papaya.

Continue!>>>


What is Papaya?
The papaya is a pear-shaped tree-fruit that is commonly referred to as the “the fruit of the Angels,” due to its multiple health benefits. When ripe, the papaya’s flesh tends to turn an orange/pink, orange/yellow color and can be characterized as having a rich, yet sweet flavor. Papaya can be eaten outright after removing the skin and the seeds, but also has a multitude of different uses which include tenderizing meat and revitalizing skin and hair.

The papaya contains a large amount of Vitamin C, which is key for its restorative and healing properties. It also contains about 224% of your daily needs of vitamins and mineral. The enzyme called papain which breaks down proteins, carbohydrates and fats, can prevent gastrointestinal tract disorders, diabetes, colorectal cancers, intestinal parasite infections, nerve pains and even elephantoid growths.

Carpain is another chemical that the papaya contains which kills off certain parasites and parasite infections. Papaya also contains a host of other vitamins, acids, enzymes and minerals such as magnesium, copper, fiber, folic acid, vitamins E, A, B6, B1, beta carotene, and riboflavin.

Hair Benefits of Papaya

Controls Dandruff
Since papaya contains high amount of Vitamin C and A, it aids in the removal of dead skin cells, encourages healthy cell turnover and nourishes the hair shaft. If you’ve noticed a ton of dead skin and dandruff, the papaya could be the answer to all of your prayers.

Papaya seeds contain anti-fungal properties which, in turn, help ward off and prevent dandruff. You can either use papaya seed oil (which you can purchase from major vitamin stores), or you can blend the papaya seeds together with a carrier oil (olive, coconut, etc.) to make a paste, apply it to the scalp and rinse out.

Promotes Hair Growth
The folic acid that papaya contains, as well as Vitamins C both improve circulation throughout the body, including the scalp. The scalp is fed the nutrients and minerals that are needed to produce healthy hair growth and stimulate the sebaceous glands. The sebum that is produced nourishes, conditions and protects the scalp, providing a healthy environment for new growth to flourish.

Blend 1 cup of papaya with 1 cup carrier oil and ½ cup Aloe Vera juice. Apply this mixture to your scalp and let it sit for 15-30 minutes. Rinse thoroughly.

Conditions Hair
The enzymes that are used to tenderize meat also have a conditioning effect on the hair. It has been shown that papaya can remove build-up that may have formed on the hair and scalp which could be causing dull, dry, lifeless hair. Once that build-p is removed, the cuticles are able to open so that moisture and nutrients can be restored to the hair shaft, and then shut back so that they are retained.

You can find many products that contain papaya leaf extract which has been shown to revitalize and condition hair, or you could blend ½ of a papaya with 1 cup of yogurt and 1 tbsp. of honey to make your own homemade conditioner.

Loosens Build Up
Dead skin and product build-up are two major problems associated with stagnant hair growth. When the pores of the scalp are clogged, they don’t get the nutrients and moisture that is needed to produce sebum. This can cause hair fall, dandruff and even brittle new growth. Papaya can remove residue, including dirt and excess oils, from both the hair and scalp which will leave it feeling revitalized.

Sound off! Thinking of giving papaya a try? Leave your comments below!

from Curly Nikki | Natural Hair Care http://ift.tt/29ZS7nK

Dear Mark: Muscle Cramps and Parasympathetic Overtraining

For today’s edition of Dear Mark, I’m answering two questions from readers. First one comes from Debbie, a prolific hiker and backpacker who can’t seem to shake terrible thigh muscle cramps during steep climbs. She’s tried all the conventional advice. She’s taking electrolyte tabs. She’s staying hydrated. Nothing works. What does? And then, Brad wonders about parasympathetic overtraining, a type of overtraining you don’t hear much about. What does it mean and how should he respond?

Let’s go:

Hi Mark,

I do a lot of hiking and backpacking in Southern California and the Sierras. I’ve recently begun to experience excruciating thigh cramps on steeper hikes, especially on the step-ups. I always carry electrolyte supplements and take them before the hike, during the cramp, and afterwards, so I don’t think it’s an electrolyte problem. I stay hydrated throughout the hike. I read recently that cramps are really caused by a nerve dysfunction and that spicy or intense foods like ginger, cayenne or cinnamon (there is at least one product on the market) taken before or during a cramping episode can relieve the symptoms. I was hoping you could comment.

Thank you!

Debbie

Ah, man, muscle cramps during exercise are the absolute worst. And so frustrating: the literal loss of control over your usually trusted movement allies when you need them most. Yet according to the best research we’ve got, neither electrolyte replenishment nor hydration status actually affects cramping. It’s weird and unexpected, I know, but that’s what the research says:

In one study of Ironman triathletes, running speed and previous history of cramping predicted muscle cramps, not electrolyte balance or hydration status.

Another study in distance runners also found that neither electrolyte status nor hydration could predict cramping.

What does seem to cause cramps?

Altered neuromuscular control.

The more you use a muscle (and the harder you push it), the more fatigue sets in. Fatigue disrupts the balance between excitation of the muscle and inhibition of the muscle; it increases the former and decreases the latter. Tired muscles are more likely to go into excitation mode—to rapidly and repeatedly contract. That’s a cramp.

Pickle juice works against cramps, but not because of electrolyte repletion. It actually has no real impact on hydration or electrolyte status, and drinking it resolves muscle cramps faster than the gut can absorb it. TRP ion channels in the oropharyngeal region (tongue/mouth/throat) react to something in the pickle juice—probably the vinegar—and short-circuit the excitation of the muscle. Pretty cool.

Other TRP ion channel activators are found in cayenne pepper, ginger, and cinnamon, and researchers have created a blend of extracts from all three plants that shows efficacy against muscle cramps. It’s called Hot Shot.

That’s not to suggest electrolytes and hydration aren’t important. They are, especially when you’re hiking or training or otherwise exerting yourself physically. Adding salt to your water before a session does improve performance, particularly in warm climates. You could make my blackstrap molasses electrolyte drink mix. It’s not exactly delicious, but it does the trick. Salted OJ is also good. Tastes like Sunny-D, only with actual fruit. But electrolytes and hydration clearly have little to do with muscle cramps.

If you have access, try sangam. It’s a Turkish drink made of fermented black carrot juice, sometimes with added pepper juice. I only know about it because one of my training partners from way back in the day was always into obscure ferments from other cultures. Beet kvass, kombucha, coconut water kefir. These are relatively common today, but back then they were totally new and very weird. One day on a run he was toting this bottle of black liquid around, touting its benefits. Feeling parched, I asked for a swig of what turned out to be sangam. It was salty, briny, vinegary, and incredibly refreshing. It revitalized me.

You may not be able to find it. You might have to make it. And it’s not quite Primal: traditionally, bulgur wheat is added to aid in the fermentation, though likely not in significant enough proportions to impart serious amounts of residual gluten (celiacs and the gluten sensitive should avoid). But I bet it would really work well against cramps, due to the acidity triggering the TRP ion channels.

Some other tips:

Stretch out the muscle currently cramping. If your feet cramp, pull your toes toward yourself. If your quad cramps, grab your ankle and pull your feet toward your butt.

Stay hydrated and keep using electrolytes. They can’t hurt and may provide a base layer of support against cramps, but aren’t any type of cure.

If you’re consistently getting muscle cramps, you might be hiking too hard and your muscles are protesting. Consider shortening the distance and/or the difficulty.

Good luck!

Hi Mark,

I’ve been monitoring my HRV every morning for a little over 2 months, mainly out of a curiosity to see if there are any trends I can use to my advantage. After paddleboarding the last 3 days in the heat (90+ in the northeast), my HRV indicated I was in an overtrained state with abnormally high parasympathetic activity. My hunger in the heat is usually less, however today I feel ravenous.

My questions are: 1) is there any research you’ve come across looking at the connection between parasympathetic activity and hunger levels? And 2) should I look at this as an opportunity to eat more today than usual and see some good results in terms of muscle growth and recovery?

Thanks for everything.

Brad

When most people discuss overtraining, they’re talking about sympathetic overtraining. That’s where stress hormones are high, resting heart rate is elevated, heart rate variability is low, sleep is awful (“tired but wired”), performance is bad, appetite is down, blood pressure goes up, and bodyweight (usually lean mass) drops. If you remain in that state long enough without doing anything differently, you progress to parasympathetic overtraining. That’s what happens when your sympathetic nervous system exhausts itself, when the adrenal gland just can’t pump out any more adrenaline and cortisol, when you’ve made your sympathetic nervous system so weak that the neglected parasympathetic pathway dominates.

It’s characterized by fatigue, a low resting heart rate (which can make people think their fitness has improved), increased appetite and weight gain, low libido, low blood pressure, and excessive sleep.

Parasympathetic is the “rest and digest” pathway, so it makes sense that you’d be hungry. Consider it your body’s way of telling you to chill the hell out, put your feet up, and eat some real food. Stay with healthy, Primal fare. Go lowish carb, as you won’t be doing much in the way of training and don’t need much glucose.

For exercise, don’t. Take a few days off from any real training. Instead, just walk. Hang out at the beach. Maybe go for a lazy paddle. Stay hydrated. Get some shade.

That’s it for today, everyone. Thanks for reading and take care!

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Charlie Christian 7th Licks [With F Jazz Blues Solo]

Charlie Christian is the father of jazz guitar, one of the most important figures in jazz guitar history, and a favorite soloist of many jazz guitarists today. Though he never released an album as a bandleader, his recorded legacy stands to this day as some of the most exciting, and entertaining, in the jazz guitar library.

When learning how to play jazz guitar, studying Christian’s playing is essential for players of all musical tastes, experience levels, and backgrounds.

In this lesson, you’ll learn five classic Charlie Christian 7^th-chord licks, as well as a full jazz blues solo that uses those licks in its construction.

If you’re a fan of Christian’s playing, or just want to get into the mind of one of the genre’s greatest improvisers, then this lesson will be for you.

Check it out, have fun with it, and enjoy exploring the soloing concepts of one of jazz guitar’s greatest innovators.

5 Charlie Christian 7^th Licks

Before moving on to playing the jazz blues solo below, you can learn about how each of the Christian licks is built on the fretboard.

Learning these licks is important when studying Christian’s 7^th soloing concepts, but it’s the concepts that’ll allow you to expand this material in your playing.

After you’ve understood how each lick is built, you can take those concepts and apply them to other chords, keys, and full tunes in your studies.

This’ll expand your vocabulary, by learning the licks, and expand your soloing ability as you digest the concepts behind each of these 5 Charlie Christian licks.

 

 

 

Charlie Christian Lick 1

 

In this first 7^th-chord lick, you’ll see how Christian liked to use the Am7b5 arpeggio to outline an F9 sound over F7 in his solos.

Here, the Am7b5 notes, A-C-Eb-G, are the 3^rd, 5^th, b7th, and 9^th of F7.

When soloing over 7^th chords, you can play a m7b5 arpeggio from the 3^rd of that chord to sound a rootless 9^th chord in your playing.

For example, if you have C7, you can play Em7b5 to generate that same Christian sound in your solo.

 

Listen & Play

 

 

 

Charlie Christian Lick 2

 

This Christian lick starts with an Adim arpeggio over F7, outlining the 3-5-b7 of that underlying chord.

From there, you’ll see a passing note, the E at the end of the first bar, as well as a lower neighbor tone, the E at the start of the second bar, in this lick.

Christian used less chromatic notes that later jazz guitarists, but notes such as passing notes and lower neighbor notes are found throughout his solos.

It’s this application of chromatic notes that elevated his solos from just outlining the changes to being musical statements.

By working these types of chromatic notes, you too can use them to create interest, energy, and engagement in your own jazz guitar solos.

 

Listen & Play

 

 

Charlie Christian Lick 3

 

Moving on, this third lick uses a passing note, the B in bar 1, as well as a Bb7 arpeggio in the next segment of the line.

Sometimes the best approach is the most direct approach, such as the diatonic arpeggios, and Christian used this approach often in his solos.

To finish the line, and to break the arpeggio up a bit, Christian uses a C, the 9^th, as the second last note in the phrase.

When soloing with arpeggios, inserting one or two scale tones, such as the 9^th in this line, can go a long way to making your lines sound musical and not like an exercise.

 

Listen & Play

 

 

 

Charlie Christian Lick 4

 

Here is a very typical, and melodic, Charlie Christian lick.

The line starts with a 1-3-6 arpeggio, and then ends on the root note of the underlying chord, F.

From there, Christian repeats the same first three notes, but this time ends on the b7 of the F7 chord.

By repeating the start of the lick in both sections, Christian leads the listener through his solo, but gives them variety at the end to create interest.

Repetition is something Christian, and other jazz guitarists, used to great effect when creating phrases in his solos.

When blowing over jazz tunes, don’t be afraid to repeat yourself, using slight differences as Christian did to lead the listener along the way in your solos.

 

Listen & Play

 

 

 

Charlie Christian Lick 5

 

This final lick uses another passing note, which you can see Christian loved to use in his solos, as well as the F blues scale to create a V7-I7 line at the end of the blues.

As well, notice the G#, the b3 (Ab) of the F7 chord at the end of the line.

Playing the b3-3, as you’re doing here with G#-A, was a typical sound from Christian’s era, and one that has stuck in the jazz vocabulary until this day.

Because of its longevity, using this approach in your own solos is an essential sound to have under your fingers and in your ears when blowing over jazz standards.

 

Listen & Play

 

 

Charlie Christian Blues Solo

Now that you’ve explored these 5 phrases on their own, you’re ready to combine them in a soloing study over an F blues chord progression.

Take your time when working these licks together, practicing four bars at a time until you’re ready to combine every phrase to play the entire solo.

There’s an example that you can play along with in your practice routine, as well as a backing track that you can jam over, and run this solo over, in the woodshed.

Most importantly, have fun with this solo, and when you’re ready, take the licks from this lesson and apply them to this form, and other tunes, in your soloing.

Backing Track

Listen & Play

 

The post Charlie Christian 7th Licks [With F Jazz Blues Solo] appeared first on The Jazz Guitar Blog.

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Weekend Link Love – Edition 410

Research of the Week

Too much TV as a kid promotes bone loss (or inadequate bone formation).

Alphabetic discrimination is a scourge on humanity.

Keto and CrossFit go well together (PDF).

If you’ve got the bacteria to ferment it, resistant starch in the form of raw potato starch really increases butyrate production in the colon.

Elephants don’t mind living in tiny studios on the wrong side of town as long as they’ve got other elephants to hang out with and lots of great restaurants and museums nearby.

Sauté fish with olive oil, not sunflower oil.

New Primal Blueprint Podcasts

Episode 127: Matt Riemann: Matt Riemann is a health entrepreneur in the business of optimizing epigenetic inputs using family history, anthropometry, and current lifestyle and environment information to tailor specific diet and exercise habits to individuals.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

• The Fat-Burning Brain: What Are the Cognitive Effects of Ketosis?
• Don’t Be So Sure: Why Doubt is an Essential Tool for Reaching Health Goals
• 12 Common Causes of Bloating (and How to Eliminate Them)

Interesting Blog Posts

Will we all be techno-nomadic hunter-gatherers in the future?

If you’re interested in a quick bite of awe, consider gazing six billion years into the past.

Media, Schmedia

Wallabies have high pet potential.

The next step in human evolution.

Everything Else

How government subsidies make us unhealthy.

A new (and better) way to map the human brain.

Eating only fermented foods for a year is good for your writing career but bad for your relationship.

I’m all for this.

How the immune system may determine social behavior.

Recipe Corner

• Lamb, tarragon, and mint kofta kebabs.
• Make this Brazilian shrimp stew in 15 minutes.

Time Capsule

One year ago (Jul 24 – Jul 30)

• The Best Kind of Health Insurance – It’s way cheaper, too.
• Great Expectations: Why Good Health is Awesome (but Not a Panacea) – Necessary but not sufficient.

Comment of the Week

“This gives me some ideas for the office.”

Could your staff really give up their Primal Chocolate bars for 36 hours? 😉

– I sure hope not, HealthyHombre.

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Zucchini Crepes

Is it a crepe? A wrap? A tortilla? You can call them anything you want and wrap them around whatever you’d like. The result is always the same: delicious.

Zucchini and thyme flavor these light but durable wrappers that can hold an array of savory fillings. In this version, a combination of fluffy scrambled eggs, lox, and chives make a winning breakfast crepe.

Other tasty fillings include sautéed mushrooms, grilled shrimp, bacon, and ground meat. Or, skip the fillings and stack up a few zucchini crepes on your plate, top with crème fraiche, and think of them as savory pancakes.

Servings: 4 6-inch crepes

Time in the Kitchen: 45 minutes

Ingredients:

• 4 cups/950 ml grated zucchini (about 1 pound/453 g whole zucchini)
• 1 egg, whisked
• 2 teaspoons avocado oil or extra virgin olive oil (10 ml)
• 1 clove garlic clove, put through a garlic press or finely chopped
• 2 teaspoons fresh thyme leaves (10 ml)
• 1 tablespoon coconut flour (15 ml)
• 2 teaspoons tapioca flour (10 ml)
• 1/4 teaspoon kosher salt (a pinch)
• 3 grinds black pepper (a pinch)

Filling: Scrambled eggs, lox (or smoked salmon), chives

Instructions:

Preheat oven to 450 °F/232 °C. Cover a large sheet pan with parchment paper.

Wrap handfuls or grated zucchini in a thin towel and squeeze repeatedly to remove as much moisture as possible.

In a medium bowl, use a fork to mix together the egg, oil, garlic, thyme, coconut flour, tapioca flour, salt, and pepper. Mix until smooth, with no lumps.

In a large bowl, mix together the zucchini and the wet ingredients. Mix well, until completely combined.

Scoop 1/3 cup of the zucchini mixture onto the baking sheet. Use your fingers to press the zucchini into a circle 6 inches/152 mm wide. (The zucchini will be wet, and won’t appear to stick together well)

Repeat, making a total of 4 crepes evenly spaced out on the baking sheet until all the batter is used.

Bake 18 to 20 minutes, until nicely browned around the edges. Let sit until cool enough to touch, then carefully peel the crepes off the parchment paper. Fill the crepes with scrambled eggs, lox, and chives, or any filling of your liking.

Zucchini crepes taste best if eaten soon after they are made.

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How I Achieved My Best Body by Following the Primal Basics

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

I remember back in 2010 I was looking into changing my health and lifestyle. I had been working out consistently, but still lacked the basics regarding how to eat. I remember at that point, beginning to question everything I ate. I stumbled upon some YouTube channels and blogs regarding grains and the benefits of cutting out grains. While this was a good start, it wasn’t until I walked into a Barnes & Nobel in Rochester, Minnesota that I discovered The Primal Blueprint. I remember going through several pages and telling my wife I wanted to look like the guy in the book, Mark Sisson. After that, I just started visiting Mark’s Daily Apple to answer questions regarding, exercise, sleep, eating, and anything else health related.

I Love Cutting out the Grains:

When I started changing my lifestyle, I began to question everything I had been taught about nutrition, exercise, and health. One of the biggest changes I made was after Googling “Is oatmeal good for you?” While I found a lot of responses stating the so-called benefits of grains and oats, I also found a lot of resources talking about how people needed to cut out oatmeal due to high blood sugar concerns and diabetes. That led me to consciously cut out the oatmeal and grains altogether.

I only Eat Paleo, Run Sprints, Lift Heavy:

I kept things simple. One of the first things I learned from The Primal Blueprint was the simple concept of cutting out the grains, eat fruits, veggies, meats, and drink water. I lift heavy things and run sprints. So I have always focused on those fundamentals into whatever I do with regard to my health. One of the most important was RUN SPRINTS!!! When I first started the Paleo lifestyle I was not running sprints. I think it’s safe to say that I still thought the conventional cardio exercises were going to be enough to keep me fit. I am now very much into sprinting. So in 2013 I started sprinting every week. The first year I did a set of eight sprints a week, the next year I did two sets of eight a week, and now in 2016 I am doing 10 sprints a day(on average). I have noticed muscle growth, definition, greater heart health, and the list of benefits goes on. So I think running sprints religiously every week should be a priority for every Human on Earth.

I Don’t Spend Money on Fitness Memberships:

Since I started on the Paleo lifestyle I have not paid a penny on Gym memberships. The only money I spend on working out is to buy weights, sneakers, or athletic clothing. So I work out on as little to no financial budget as possible. I have weights at home.

So lifting heavy things are a must. I have become creative about it finding heavy weights to lift. My son is 10 years old and weighs a little under 100 or so. I have him get on my back and I run sprints, do push ups, squats, and calf raises.

I Do Not Count Calories:

I eat until I feel full. I make sure I am eating healthy portions of meats, veggies, and fruits. I only drink water. I eat the healthy fats, like paleo friendly mayo, olive oil, and animal fats. I noticed that I was becoming a bit over-indulgent with nuts, so I have since cut out nuts entirely. On occasion, I will eat almonds.

Regulating Glucose Intake:

I remember Mark Sission mentioning on a YouTube video that the less glucose you take in during a lifetime, the better. I try to keep that in perspective. I try to have an omelet or grilled chicken with mayonnaise on hand for any time I need to eat a quick meal. That way I can avoid just munching away on bananas and apples.

Cut Out the Lights at 9:00 PM:

I remember Mark saying that developing a sleep routine is crucial to healthy sleep. This is something that I was not practicing when I first started the Paleo diet. I was working out, eating Paleo, but not cutting out the lights at bedtime. Since 2014 I have started to cut out the electronics after 9:00 PM. I also start reducing lighting at home. I will take a cool shower and just relax in bed with a blindfold over my eyes. So I prioritize darkness and sleep after 9:00 PM, even on the weekends.

The differences are amazing. I have more energy. I don’t feel ashamed of taking off my shirt anymore at the pool. I eat food in order to live, and not live life to eat food. My meals take me to the place I need to go to. Exercise is more about enjoyment, not torture. I see exercise as a stress relieving, fun activity. Exercise is an opportunity to go outdoors, even during the winter. I sleep a lot better. I think that’s one of the best benefits at this point. I always tell people that Paleo can give you a great body, energy, and strength, but best of all is the quality sleep. I wouldn’t trade the quality sleep over anything. I also like to stand up a lot and move now. I cringe at the thought of just sitting all day long. It’s like I feel like my heart is telling me to get up and move, every day.

The last thing I want to share with readers is that I started this journey five years ago. I look back and see that with every passing year I gain more benefits from practicing a Paleo lifestyle. I view life as a chance to give 100% of myself to everything I do. I think the Paleo diet, lifestyle, or whatever you want to call it is part of something bigger than myself. Inside of all of us, we hold the inheritance of our ancestors. These ancestors are flowing in our veins, and they survived massive obstacles. It was with this ability to adapt and overcome challenges that our hunter-gather ancestors gave us the ability to do intermittent fasting, lift heavy things and run sprints. By living a low stress, happy, healthy life, we honor them. They drew a blueprint for us a very long time ago, but that blueprint is still encoded inside of us. As a species, we have deviated from that blueprint, but we can now realign ourselves with it again. It’s what being Human is all about.

Jim

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