Be Healthy, Be Happy # 16

Forest Bathing & Mitochondria

Greetings Healthy & Happy Folks!

Two new topics in store for you this week:

We all likely realize that spending time outside in nature is wonderfully healthy – physically, mentally and emotionally. The term “forest bathing” was likely started in Japan, and basically means experiencing nature in a forest through our senses.

Here are some more healing benefits of this wonderful activity ….

Next, I am sure you have heard at times about our mitochondria, which are often called the “power houses” in our cells. This article discusses the most effective forms of exercise to enhance the productivity or potency of your mitochondria.

In summary, be sure to try and spend time in nature whenever you can, and also try to be efficient with your exercise program in order to benefit your mitochondria!


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Be Healthy, Be Happy # 15

Female Health & Fitness Focus! (Men must read also!!)

Dear Healthy & Happy Friends!

As you may know, there are many women who receive these weekly messages, so we will give our main attention this week to the “stronger gender” – the fantastic, fabulous females! The information and advice presented will focus mainly on our “better halves” – but all of us men should certainly want to know more about what happens in female bodies and minds throughout our years together …. Remember guys – empathy and compassion are vital characteristic traits for all of us!

First, here are some important tips for primal women

AND – what about hormonal changes and physiological developments that can occur in women as you age, and how that could affect your fitness routine/regimen ….

I hope you all enjoy and learn a bit from these great articles and links!


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Be Healthy, Be Happy! # 14


Greetings Healthy & Happy Friends!

This week’s topic is sarcopenia, which is basically a loss of muscle tissue and muscle mass, which occurs as part of the ageing process. Yet, it is definitely possible to maintain desired muscle mass, and hopefully reverse the process of sarcopenia.

This is a condition which can start in people as early as their late 30’s and 40’s, and progress if not addressed properly. Maintaining muscle mass is one of the main reasons for my regular resistance/weight training program, and I fully believe that it helps slow many other factors in the overall ageing process. Reminder from the Primal Blueprint Fitness Pyramid – two times per week of strength training is adequate.

Hope you enjoy this week’s article about sarcopenia, and how to prevent/decrease/reverse any symptoms of this condition!


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Be Healthy, Be Happy # 13

Gut Microbiome Revisited, & Cold Exposure Benefits

Dear Healthy, Happy Friends,

FIRST – thanks to Nat Whitman for sharing this article on diet soda, as a follow-up to how our gut microbiome (“second brain”) can be adversely affected by artificial sweeteners and the many other additives that are prevalent in numerous processed foods/drinks. Great research, Nat!

NEXT – as promised, and in contrast to last week’s info about the health benefits of saunas – we get into the positive effects cold exposure can have on the body and the mind ….

Starting with a list of reasons for us to welcome the feeling of being cold –

AND – some benefits of a nice cold shower ….

One habit I have tried to include in my daily routine is finishing off a hot shower with cold water for as long as I can take it. This is obviously a shock to my system initially, but invariably I end up feeling more refreshed and awake-alive! If any of you have similar experiences with any type of cold exposure, please feel free to share.

OK, that’s all for this week ….


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Be Healthy, Be Happy # 12

Are Saunas Healthy?

Dear Healthy & Happy Friends,

This week’s topic is about Saunas. I am including articles from two people I follow quite regularly – for health, wellness, and even medical advice at times (Dr. Kresser).

From most everything I am reading/researching about saunas, I am trying to find a place where I can use a sauna for several times a week, 20-30 minutes at a time. The overall benefits seem to be amazing! Of course, living here in Bangkok often feels like we are in a sauna much of the time just being outside!

Dr. Chris Kresser shares some of the specific health benefits of using saunas on a regular basis; and ….

Ben Greenfield (former top triathlete, fitness trainer, fitness podcaster, biohacker extraordinaire, and professional obstacle course racer; named in 2013 and 2014 as one of the world’s top 100 most influential people in health and fitness) – offers 10 scientifically proven reasons for taking a daily sauna.

Next week – an opposite subject – benefits of cold exposure ….


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Be Healthy, Be Happy # 11

Our “Second Brain” – Your Gut Microbiome

Happy Friday All Primal Friends!

A new topic this week – as many of you may not be aware …. our “gut” is actually thought to be our “second brain.”

First, here is an explanation from a past article in the Primal Blueprint archives:

“Second Brain”
“Within the human gut lies a “second brain”: a vast network of neurons located along the intestinal lining. It’s called the enteric nervous system—enteric as in “pertaining to the gut”—and for years researchers assumed its sole province lay in regulation of the digestive process. Researchers now know that the enteric nervous system also relays and sends neurotransmitters like serotonin and GABA, responds to emotions, and has a direct conduit to the brain via the vagus nerve.

The gut is not the site of higher-level cognition. The neurochemical processes responsible for writing emails, doing trigonometry, and reading this blog post occur solely in the brain. But though decision-making and conscious thought happen up top, the gut has a lot of input on how those thoughts and decisions develop. About 90% of traffic along the vagus flows from gut to brain, and it’s not all information about intestinal contractions. The second brain is likely the province of instinct, subconscious response, and emotion. In other words, gut feeling, gut instinct, butterflies in your stomach, and got the guts? aren’t just figures of speech. They hint at real physiological processes occurring along the gut-brain axis.

Emerging evidence is showing that our enteric nervous system, and the gut bacteria, probiotics, and prebiotics that comprise and affect it, have effects on how we think, feel, perform, and respond to the world around us.”

AND – more from a definition standpoint:
“The word microbiome is defined as the collection of microbes or microorganisms that inhabit an environment, creating a sort of “mini-ecosystem”. Our human microbiome is made up of communities of symbiotic, commensal and pathogenic bacteria (along with fungi and viruses) all of which call our bodies home. We are dependent on these bacteria to help digest our food, produce certain vitamins, regulate our immune system, and keep us healthy by protecting us against disease-causing bacteria.”

Next – impacts of various bacteria on our health

AND, one more – how this second brain can affect our mood and well-being ….

A bit lengthy this week, but all on this one topic. This gives me some pause as to how I sometimes advise people to “Go with your gut feeling!”


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Be Healthy, Be Happy # 10

N.E.A.T. & Some Uncommon Exercises

Greetings Healthy & Happy Friends,

A new topic this week – N.E.A.T. – which stands for Non-Exercise Activity Thermogenesis. This article gives you some ideas on how to keep our metabolism working without having to do an actual “workout.”

Next, some different types of exercises/movements for keeping up your strength, agility and power as we get older. These are actually good suggestions for anybody at any age​!​


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