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Ok, here are the last three core principles of the Primal Blueprint, a lifestyle system that I highly recommend to patients to help reduce pain, increase lean body (muscle) mass, prevent injuries, and even reverse chronic conditions like arthritis, diabetes, and back pain. The last couple of posts covers this topic, so if you missed out, go back and check them out. The consequences can literally be life-changing.
In a nutshell, our genetic profile is hard-coded to respond to environmental stimuli based on the conditions that existed millions of years before modern man. Early man walked long distances at a brisk pace (hunting, foraging, looking for shelter) with occasional short bursts of all-out exertion (to run down prey and escape from predators); got plenty of rest, played, got lots of sunshine, and ate primarily animals and plants in their whole, unadulterated form (including the fat, cartilage and bones). Man did not learn about agriculture until about 10,000 years ago (a fraction of the human species geological timeline). There was no harvesting of wheat, stone grinding it and making bread and pasta; there was no harvesting of rice, oats, etc. Therefore, our genetic make up is designed to metabolize fat and protein, primarily; and get extra vitamins and minerals from plant foods.
So, the Primal Blueprint basically discourages the conventional wisdom of long and grueling cardiovascular exercise (distance running) and consuming more than 150 grams of carbohydrates per day. This includes excessive juice, sugary drinks, grain products, and even added fiber.
Today, the last three topics will be addressed: Prescription drugs, footwear, and fitness goals.
Drugs. Most people take prescription drugs to relieve pain, speed healing, and to prevent/cure disease. They believe some drugs will enhance the quality of life, like Viagra.
The PB stance is that drugs mask the underlying causes of pain and disease; compromise homeostasis, and produce disastrous side effects. Simple lifestyle changes can replace the vast majority of pills. Drugs are good in cases of emergencies only.
Footwear. Most people believe that sturdy, cushioned shoes minimize injury and improve comfort.
PB says to go barefoot as often as you can. Perpetual use of shoes weaken feet, increase injury risk and increase pain throughout the lower extremities. Shoes have the effect of blocking normal foot joint and muscle biomechanics during walking due to their constrictive nature. When you walk barefoot over irregular surfaces, as primitive man did, it actually exercises the foot bones and makes the feet stronger and more responsive to varying loads; thus providing more support to the body and reducing the chance on knee, ankle, hip and lower back injury and pain.
Exercise Goals. Conventional wisdom says goals need to be specific and measurable. It helps you stay motivated and focused. “Consistency is key– missed workouts = guilt, weight gain, and lost fitness.”
PB de-emphasizes specific, results-oriented goals. Stay motivated by focusing on fun and release attachment to outcome. Consistency = overstress. Vary exercise routine to minimize stress and improve your genes’ adaptive response. “Missed” workouts actually drive recovery, improvement and freshness.
So that concludes the major pillar’s of the Primal Blueprint system for long term health and fitness. Some of them may be hard to swallow due to longstanding beliefs perpetuated in the media and by most “health and fitness experts” including primary care physicians. But if you are a person who feels that his/her health is not what is should be, and everything else you’ve tried has not failed, give the PB a try. The results are felt almost immediately.
Dr. Perez
(415) 627-9077
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