Be Healthy, Be Happy # 39


As I am sure many of you will notice, I sign off each week on my blog, and on my primal email address with this closing …. GROK ON !

In the primal “universe,” Grok is the ultimate caveman character, the guy back in the Paleolithic era – who has become the modern-day image of the Primal Blueprint ethos and philosophy. When making various daily lifestyle choices, if applicable and feasible in our modern-day surroundings, I try to ask myself as much as possible – “What would Grok do?”

You can find our more and “meet Grok” here –

I hope you enjoy this description of this primal character, and that you will embrace your own inner Grok!

AND, as always ….


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Be Healthy, Be Happy # 35


Did you know that you can actually clean out some bad cells in your body?! This process is called Autophagy. Definition of autophagy: “The word autophagy is derived from Greek words “auto” meaning self and “phagy” meaning eating. Autophagy is a normal physiological process in the body that deals with destruction of cells in the body.” (

Personally, I feel that I can induce this process through various means, which will then assist in one of my main goals of anti-aging enhancements. How is this possible? Through a consistent exercise program, intermittent fasting on some days, and leaning more towards a lower overall carbohydrate intake in my nutritional plan. There are many benefits to inducing autophagy, as illustrated in this article –

This just sounds like a natural process that can occur in the body …. if we decide to let it happen!

“Take care of your body; it’s the only place you have to live in.”


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Be Healthy, Be Happy # 34


I am sure many of you have heard or seen the term “Superfoods” in various articles or on social media sources. Another term to consider are “Brain Foods.” What can we consume in order to keep our brains functioning properly, and even which foods have the potential to enhance our brain power? After all, our brain is quite vital to our daily existence and overall quality of life. The brain is basically our body’s control system, as it helps our heart and lungs work best, while also encouraging us to move, to feel, to just think. Therefore, it stands to reason that we should focus on keeping our brains in optimal condition. The various foods that each of us consumes will definitely be a factor in maintaining brain health, while also positively affecting our concentration and memory, both short-term and long-term. Additionally, the antioxidants included in some foods can increase our alertness and even positively enhance our mood.

In doing a little simple research (via Google), I compiled a fairly long list of so-called brain foods, which I also consider to be beneficial to our overall physical health.

Oily-Fatty Fish (wild salmon)
Red Grapes
Greek Yoghurt
Beans, Lentils
Flax Seeds
Smart Oils: Olive, Walnut, Avocado, Flax, Coconut
Pumpkin Seeds
Sunflower Seeds
Chia Seeds
Dark Chocolate
Green Tea
Sage & Rosemary
Bone Broth
Sweet Potatoes
Brussel Sprouts
Dried Fruits

This is obviously a very inclusive list, showing that many foods can help keep our brains healthy.
Looking at this list, I calculated that I consume about 25-30 of these on a daily or weekly basis. Take some time to review, and count how many you currently include in your nutritional intake. How often do you consume these “smart foods?”

One Life – One Brain – One Body …. ONE CHANCE!


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Be Healthy, Be Happy # 33

Staying Fit for Life

In the past, I was definitely what you might call a “chronic fitness freak” – usually working out or playing a game/sport for 6-7 days each week. These days, I have definitely slowed down a bit, yet I still do my best to find time to “move” as much as possible throughout each day. I now follow the Primal Blueprint Fitness Pyramid, shown here:

You can see that the base of the pyramid is mostly about just moving, and I often go for long walks on the weekends, for up to 2-3 hours at times (with breaks); or for a relaxed ride on my Elliptigo bike. This can serve as my own form of meditation, or I often listen to an educational podcast. Next up on the pyramid is the more recognized fitness advice – I do some form of strength/resistance training, but usually only up to twice each week. And finally, I try to do some form of sprinting-moving fast about once a week or so. This can be barefoot sprinting on a nice grass field, or doing some intervals on a rowing machine, elliptical machine, spin bike, or even some quick sprints in a swimming pool. You will also note the very important PLAY and RECOVER facets included in this “program.”

Overall, this model is surely feasible for most people to achieve. Many athletes, including the long-distance endurance crowd, are discovering that they can train less – if they are smarter and more intuitive about their training. By resting more and including some strength training in their regimens, they find the value in keeping difficult workouts shorter, and the easy sessions more relaxed and longer.

In conclusion, I think you will find that this excellent article offers a good number of parameters for your own personal goal of staying Fit for Life – especially in our world today, when many people often feel stressed on a daily basis, or as the distractions and tasks increase – we fail to find time for some form of exercise or just some movement.
There are a great number of tips included, as you will hopefully find several that resonate with your own personal situation and daily schedule. Have a great upcoming weekend!

“Just because some is good doesn’t mean more is better.”


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Be Healthy, Be Happy # 32

What’s Most Important for Weight Loss – Exercise or Food Intake ?!

As we get older, many of us experience an inevitable weight gain, as a few pounds or kilos seem to be added on to our bodies each year. Just think – you add on only two pounds or maybe even two kilos a year, and in 20 years you are 40 pounds or 20+ kilos heavier. Just looking at people in various public places, and you can easily see the increased number of heavy and even obese bodies. There are many reasons for this development, with two primary factors being lack of activity/exercise, and also improper nutrition habits.

In my own experience especially in my earlier years (from mid 20’s-early 50’s), I figured I could basically eat whatever I wanted, as my levels of daily exercise were quite high – I would just burn off the calories from any type of foods I was eating – including bagels, bread, pasta, pizza, ice cream, potato chips, pretzels, crackers, sodas, etc …. I believe that many people today still feel this way. Yet, you can easily surmise that the “quality” or nutrient density of these so-called foods mentioned is not ideal, for sure!

In recent years, as I have started to advise friends and colleagues who have asked about the best ways to lose any amount of weight, I have stressed nutrition as being the main factor, with exercise not being as important. I still believe one of the main concepts of my Primal lifestyle – “that 80% of your body composition is determined by your diet, not how you exercise” – but I also realize that exercise can also play a very important role in weight loss. My own health & fitness guru – Mark Sisson, explains this very well here – Why Exercise Does Actually Matter for Weight Loss.

As mentioned in the article, the focus should likely be “fat loss” and not just weight loss. I have heard received a number of requests/comments from friends-colleagues and current clients in recent years; regarding their desire to lose fat in various areas of their bodies – their midsection, backside, legs, arms, etc …. A common occurrence as people seeking to lose weight/fat increase their daily exercise level – their clothes start to fit better, even though they may not have seen the number on the scale go down. They are able to wear clothes that were previously tight and are now more comfortable – this is a great start in their quest to reduce weight and/or fat! Eventually, that number on the scale should also start moving down, especially when combined with a healthier diet of primal, real nutrient-dense foods and beverages.

Thanks for listening this week, and there will be more to come on this topic next week.

“Exercise because you love your body, not because you hate it.”


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