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Primal Design Newsletter
Curated content from the best in Health & Fitness designed to empower you to live longer, stronger and more primal
Primal Design
April 20, 2025
Hello my wellness warriors! This is your 5 minute weekly dose of integrative health and fitness goodness from the best in the business. This week we have content in the areas of Physical Health and Nutritional Health plus the latest must-read news and articles. Enjoy!
Physical Health 💪
Summary:
Mark Sisson’s book “Born to Walk” challenges the prevailing belief that running is the best form of exercise for fitness, suggesting that walking is more beneficial for health and longevity.
Highlights:
🚶♂️ Walking Over Running: Walking is more effective for fat burning and overall health compared to running, which often leads to injury and poor performance.
📚 Sisson’s Journey: Mark Sisson evolved from a marathon athlete to advocating for walking after experiencing injuries from overtraining.
🏃♀️ Misconceptions: The idea that “humans are born to run” is a cultural myth; our ancestors thrived through walking and varied physical activity.
🔄 Heart Rate Matters: Most people run at a heart rate that’s too high for burning fat efficiently; walking can help maintain a lower, fat-burning heart rate.
🏋️♂️ Cross-Training Benefits: Incorporating strength training, sprinting, and varied walking techniques can enhance fitness without the risk of injury seen in excessive running.
🌱 Focus on Longevity: Daily movement, including walking, is essential for maintaining energy and health throughout life, rather than just structured exercise.
🔄 Redefining Fitness: Encourages a shift in mindset from “running every day” to “walking more and running less,” promoting a sustainable approach to fitness.
Practical takeaways:
Walk More, Burn More Fat – Running too hard can burn sugar instead of fat. Brisk walking keeps you in the ideal fat-burning zone with less effort.
Ditch the Running Injuries – 50% of runners get injured each year! Walking is a safer, low-impact way to stay fit without sidelining yourself.
Boost Your Energy & Focus Naturally – A daily walk can clear your mind, improve your mood, and give you steady energy—no caffeine required.
Lose Weight Without the Burnout – Walking helps reduce cravings and supports fat loss without exhausting your body like high-intensity workouts.
Make Walking More Powerful – Add a weighted backpack (rucking) or walk on hills to turn your stroll into a full-body workout.
Train Smarter, Not Harder – 85% of your workouts should be easy (like walking!), with just a little high-intensity exercise for best results.
Your Feet Need a Workout Too – Walking on grass, sand, or uneven surfaces strengthens your feet more than cushioned shoes ever will.
Improve Digestion by Walking Instead of Running – Intense exercise can mess with your gut. A simple walk supports digestion without discomfort.
Skip the Marathon, Stay Fit for Life – You don’t need to run 26 miles to be fit. Regular walking keeps you strong, lean, and healthy long-term.
Walking is the Ultimate Longevity Hack – It boosts heart health, brain function, and mobility—making it the simplest way to stay young and active.
Did you know 💡
Drinking coffee in the morning could help you live longer! A study of over 40,000 people found that morning coffee drinkers had a 31% lower risk of dying from heart disease and a 16% lower risk of dying from any cause compared to non-drinkers. But timing matters—drinking coffee later in the day may disrupt sleep and increase health risks. So, if you're a coffee lover, enjoy that cup bright and early for the biggest benefits!
Nutritional Health 🥑
Summary:
Dr. Mark Hyman discusses the importance of polyphenols in boosting immunity and gut health, highlighting their role in fighting off colds and flu.
Highlights:
🍏 Polyphenols are vital: Found in plant foods, they support immune function and reduce inflammation.
🍵 Green tea benefits: Rich in polyphenols, it helps lower the risk of influenza and common cold symptoms.
🍫 Dark chocolate: A delicious source of polyphenols that contributes to overall health.
🥦 Gut health connection: Polyphenols nourish good gut bacteria, which is crucial for a robust immune system.
🍊 Citrus fruits: High in vitamin C and flavonoids, they enhance immune function and combat oxidative stress.
🥩 Zinc importance: Essential for immune support, found in foods like grass-fed meat and pumpkin seeds.
🌱 Eat your medicine: Incorporating polyphenol-rich foods into your diet can significantly improve your health and resilience against illness.
Practical takeaways:
1. Drink More Green Tea – A daily cup can help prevent colds, flu, and boost your immunity naturally. Bonus: Try gargling with it for extra protection!
2. Eat the Rainbow – Fill your plate with colourful fruits and veggies like berries, apples, and dark cherries to flood your body with immune-boosting polyphenols.
3. Snack on Dark Chocolate – Choose 70%+ dark chocolate for a delicious way to fight inflammation and support gut health.
4. Try Sprout Powder – Add it to smoothies or pancakes for an easy immunity and gut health boost.
5. Add More Herbs & Spices – Turmeric, cinnamon, and cloves aren’t just for flavour—they pack powerful polyphenols that reduce inflammation and support immunity.
6. Go Fresh & Seasonal – Buying local, in-season fruits and veggies gives you higher nutrient content compared to supermarket produce that’s been sitting for weeks.
7. Power Up with Propolis – This natural bee resin has antiviral properties—try propolis sprays or lozenges to support your immune system.
8. Eat Zinc-Rich Foods – Boost your immune defences with zinc-packed foods like seafood, nuts, and seeds.
9. Upgrade Your Morning Routine – Swap out sugary cereals for a polyphenol-packed smoothie with berries, green tea, and a sprinkle of cacao powder.
10. Make Your Gut Happy – Your immune system starts in your gut! Feed your good bacteria with polyphenol-rich foods like green tea, apples, and dark chocolate.
In the press 🗞️
Why Just 2 Workouts a Week Matches the Benefits of Daily Exercise – and What You Should Do
💪 Weekend Warriors, Rejoice! Science Says Two Workouts a Week Is Enough
Think you need to hit the gym every day to stay healthy? Think again.
New research published in the Journal of the American Heart Association just flipped the script.
🔍 The study at a glance:
Tracked 93,000+ UK adults over 8 years
Used wrist-worn trackers (not just self-reports – more accurate!)
Compared three groups:
Inactive individuals
Those who spread workouts through the week
Weekend warriors (150+ mins of moderate to vigorous activity in 1–2 sessions)
📊 The surprising results:
Weekend warriors had:
32% lower risk of death from all causes
31% lower cardiovascular mortality
21% lower cancer-related mortality
Weekday exercisers had similar benefits
Conclusion: No statistically significant difference between the two active groups
💡 Key takeaway:
It’s not when you exercise – it’s the total amount that counts.
150+ minutes/week is the magic number for major health benefits.
How to make your weekends count:
Prioritise muscle-building movements (strength = longevity)
Add brisk walks (bonus points for carrying something heavy)
Take the stairs, walk more, and move with intention
Remember: Every bit of movement adds up
So if weekdays are packed? No stress.
Get active on the weekend – your future self will thank you.
Read the full article here - https://www.menshealth.com/uk/health/a64374424/weekend-workout-benefits/
Health & Fitness Challenge 🏋️
The 7-Day Walk & Thrive Challenge 🚶♂️🔥
For the next 7 days, follow this simple Walk & Thrive Challenge to boost fat-burning, improve energy, and build a sustainable fitness habit—without the risk of injury!
Your Daily Challenge:
✅ Walk for at least 30 minutes – A brisk pace is ideal, but any movement counts!
✅ Stay in the “fat-burning zone” – Aim for a comfortable pace where you can still hold a conversation.
Bonus Goals for Extra Impact:
💧 Hydrate properly – Drink water before and after your walk.
🧘♂️ Stretch for 5 minutes post-walk to aid recovery.
📝 Track your progress – Write down how you feel each day.