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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 06, 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:
In the Humberman Labs podcast, Dr Kelly Starrett discusses essential strategies for improving mobility, posture and flexibility. He shares insights into effective warm-up routines, various stretching techniques, and the importance of movement in daily life.
Highlights:
🏋️♂️ Movement Mastery: Dr. Starrett emphasises the importance of understanding and improving movement patterns for overall health.
🔄 Effective Warm-ups: He provides guidance on warming up effectively for different types of workouts.
🧘♂️ Stretching Techniques: The podcast covers dynamic and passive stretching methods to enhance range of motion.
⚖️ Addressing Imbalances: Tips are shared on correcting muscular and neural imbalances to reduce soreness.
🍏 Nutrition Insights: Discussion includes the role of nutrition in supporting movement and overall wellness.
📚 Expert Resources: Dr. Starrett’s best-selling books and the Ready State platform are highlighted as valuable resources.
👥 Accessible Health: The podcast aims to provide free, science-based information for improving health and fitness.
Practical takeaways:
Wake Up Your Body with 10 Minutes of Morning Mobility
Start your day with simple stretches or hip, shoulder, or spine exercises to improve flexibility and prevent injuries.Practice the "Floor Test" for Longevity
Get down to the floor and back up without using your hands—this move builds strength, balance, and coordination, especially as you age.Foam Roll Your Way to Less Pain
Use a foam roller for 5 minutes on tight muscles to relieve soreness and improve mobility—it’s like a mini massage at home.Add Short Sprints to Your Week
Whether on foot or a bike, 10–15 seconds of all-out effort a few times a week can increase power, mobility, and energy.Make Warm-Ups Short and Smart
Skip endless reps—use low-rep, controlled movements to prep your body for heavier lifting or better performance.Strengthen Your Neck for Total Body Benefits
Simple neck-strengthening exercises can lower injury risks (especially for athletes) and even ease shoulder tension.Switch Up Your Movements Daily
Try new moves, speeds, or activities (like yoga, Pilates, or ground-based exercises) to keep your body adaptable and resilient.Sleep 8 Hours for Better Recovery
Prioritise quality sleep over other recovery methods—your body heals, grows, and performs better with proper rest.Use Saunas for Stress Relief
A few sauna sessions with deep breathing can improve stress management, recovery, and mental clarity.Make Fitness Fun and Functional
Focus on workouts that support your hobbies (like hiking or surfing) and bring joy to your life, keeping exercise sustainable and engaging.
Did you know:
Adding shiitake mushrooms to your daily diet can help protect your liver? Researchers found that compounds in these mushrooms can stop the progression of steatotic liver disease, which affects about 1 in 3 people without them even knowing it. Just one more reason to love shiitakes! 🍄
Mental/Emotional Health 🧠
Summary:
The podcast discusses the significant impact of emotional health on longevity and overall well-being. It emphasises the importance of self-audit strategies to enhance one’s emotional state and improve quality of life as we age.
Highlights:
🌱 Focus on Health Span: Prioritising emotional health can enhance both health span and lifespan.
📝 Self-Reflection: Writing or introspecting helps individuals evaluate their emotional states.
🌈 Potential for Growth: Emotional well-being can improve with age if one actively nurtures it.
🗣️ Positive Self-Talk: Engaging with oneself positively is crucial for emotional health.
🎯 Sense of Purpose: Having a purpose contributes significantly to emotional stability.
🤝 Quality Relationships: Strong connections with others are vital for maintaining emotional health.
🔄 Curiosity and Learning: Staying curious and engaged can foster emotional resilience as we age.
Practical takeaways:
Upgrade Your Inner Voice: Notice when you’re being too hard on yourself. Practice speaking to yourself with the kindness you’d show to a close friend.
Take a Breather Before Reacting: When anger or frustration strikes, pause for three deep breaths. This small moment of calm can lead to better responses and less regret.
Be Curious About Stress Eating: Before reaching for a snack, ask yourself, “Am I eating because I’m hungry or stressed?” Recognising this habit can help you make healthier choices.
Check Your Morning Mood: When you wake up, take 30 seconds to ask yourself, “How do I feel today?” A little self-reflection can reveal what you need to prioritise for emotional well-being.
Celebrate Small Wins: End each day by writing down one small thing you did well—this builds self-confidence and a sense of progress.
Rewrite Your Inner Script: Keep a notebook handy and jot down moments when you catch yourself being self-critical. Replace those thoughts with something supportive—it’s like rewiring your brain for kindness.
Find Joy in Creativity: Start a simple creative activity, like doodling, gardening, or writing. Creative outlets are proven to boost emotional well-being and help you find meaning.
Turn Negatives Into Positives: When something frustrating happens, try reframing it. For example, a delayed flight could become a chance to read a great book or people-watch.
Set Boundaries with Stressful Habits: If overworking or overcommitting is leaving you drained, practice saying “no” to one thing this week—and don’t feel guilty about it!
Embrace Imperfect Progress: Personal growth doesn’t happen overnight. Set small, realistic goals, and remind yourself that even slow improvement is still improvement.
In the press 🗞️
The Oura Ring 4 has arrived! Hear what Luke Chamerlain at Mens Health has to say about this latest piece of biohacking tech.
What’s New?
Sleeker Design & Better Fit
More streamlined and comfortable than the Gen 3, with recessed sensors and a titanium interior.
Expanded size range (now 4-15) for a better fit, especially for athletes and women.
Upgraded Sensors & Smart Sensing Technology
More than double the signal pathways (now 18) for improved accuracy.
7% fewer data gaps in daytime heart rate tracking, 31% fewer at night.
Revamped Oura App
Three new tabs: Today (daily health insights), Vitals (biometric data), and MyHealth (long-term trends).
Automatic activity detection and heart rate zone tracking for workouts.
Enhanced stress tracking and a daily journal for added context.
Improved Battery Life
Lasts up to 8 days per charge (one day longer than Gen 3).
Redesigned charging stand with a square shape and rubber base.
Health & Fitness Challenge 🏋️
Start with small emotional check-ins
Morning Check-in: Each morning, take 30 seconds to check in with how you feel emotionally (e.g. "Am I stressed? Happy? Anxious?").
Journaling Prompt: Write down one thing you're grateful for each day. Keep it simple and short—just one positive thing!
Self-Talk Practice: Catch yourself in moments of self-criticism. Pause and replace that thought with something supportive or kind, as if you were speaking to a friend.