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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
May 04, 2025
Hello my wellness warriors! This is your 5 minute weekly dose of functional health and fitness goodness from the best in the business. This week we have content in the areas of Physical Health and Mental/Emotional Health plus the latest must-read news and articles Enjoy!
Physical Health 💪
Summary:
In this masterclass, Dr. Mike Israetel discusses essential strategies for maximising muscle growth through exercise science principles, addressing common mistakes, key techniques, and the importance of consistency.
Highlights:
💪 Consistency is Key: Regular gym attendance, even with imperfect techniques, leads to muscle growth.
⚙️ Choose Your Exercises: Select exercises that effectively target the muscle you aim to grow; all variations have merit.
📈 Stimulus to Fatigue Ratio: Opt for exercises that yield high muscle stimulus with minimal fatigue to maximise results.
⏱️ Rest and Recovery: Adequate rest between sets is crucial for performance; listen to your body for optimal time.
🔄 Progressive Overload is Vital: Gradually increase weight or repetitions to promote muscle growth over time.
⚖️ Variety in Training: Incorporate different rep ranges and exercise types to stimulate growth effectively and prevent plateaus.
📊 Monitor Your Volume: Adjust training volume based on recovery; aim for 5-10 sets per muscle group per session for optimal results.
Practical takeaways:
Show up, even on “meh” days – You don’t need a perfect workout, just a consistent one. Miss fewer sessions, see more results.
Feel the burn? Good. Feel the stretch? Even better. – For real gains, make sure your muscles feel both tension and a deep stretch during each rep.
Switch it up when things start hurting – If an exercise bugs your joints or feels stale, swap it for one that still hits the same muscle. Your body needs variety, not pain.
Don’t chase failure every set – Stop 1–3 reps before failure most of the time. You’ll still grow and have way more energy for your next workout.
Pick exercises you actually enjoy – Like skull crushers over tricep pushdowns? Do them. Enjoyment = consistency = results.
Lift with control, not ego – Slow, smooth reps with full range beat fast, sloppy ones. Focus on the feel, not just the weight.
Train each muscle 2–4 times per week – Once a week won’t cut it. Split your workouts so everything gets hit a couple of times.
Eat more if you’re not growing – Struggling to build muscle? You’re probably not eating enough. Track it and bump it up.
Sleep like it’s part of your workout – Growth doesn’t happen in the gym—it happens while you sleep. Aim for 7–9 solid hours.
Take a step back to leap forward – Feeling weaker or stuck? That’s your body asking for a break. De-load every 4–8 weeks to reset and come back stronger.
Did you know 💡
Research from Fudan University in Shanghai has found that mental health, particularly feelings of irritability, depression, and loneliness, significantly impacts heart health, increasing the risk of cardiac arrest by 30%.
Other key factors include a sedentary lifestyle, smoking, and poor diet. Surprisingly, moderate consumption of champagne, white wine, or red wine can reduce heart risks by 40%. Additionally, taking glucosamine supplements, eating more fruits and vegetables, and staying active can help lower the risk of cardiac arrest by up to 63%.
Mental/Emotional Health 🧠
Summary:
Dr. Dave Rabin discusses the integral role of vibration in emotional regulation, biohacking, and health, emphasising the Apollo Neuro device’s efficacy in improving well-being.
Highlights:
🎶 Vibration & Emotional Safety: Music and sound can create resonance states, fostering emotional safety and well-being.
🤖 Apollo Device: A wearable that uses specific vibrations to enhance heart rate variability and emotional regulation.
🧠 Neuroscience Foundation: Vibration impacts bodily functions and feelings, offering a modern approach to wellness rooted in ancient practices.
💊 Psychedelic Integration: Apollo aids in psychedelic experiences, helping users manage anxiety and integrate insights gained.
👶 Children’s Benefits: Studies show Apollo significantly aids children with ADHD and autism, reducing dependence on medication.
🌍 Longevity Insight: Higher heart rate variability correlates with better health and longevity, reinforcing the need for tools like Apollo.
🌱 Holistic Health: Emphasises balance between modern technology and traditional practices for optimal health and well-being.
Practical takeaways:
Use calming music to shift your mood fast. Play slow, soothing music when you feel anxious or overwhelmed—it tells your brain you're safe and helps you relax.
Try a vibration-based wearable to boost focus or unwind. Devices like Apollo let you pick a “vibe” for energy, sleep, or chill—just like choosing a playlist for your body.
Reduce background noise when you need to think clearly. Constant noise (TV, traffic, notifications) stresses your brain. Quiet helps you focus and feel calmer.
Breathe deeply and listen to slow sounds before learning something new. This signals safety to your brain and makes it easier to absorb information.
Use sound and gentle touch to calm your body—especially during stress. A warm hand on your chest or soft humming can instantly help settle your nervous system.
Wind down with soothing sounds before bed. Use gentle vibration or calming audio to improve your sleep and wake up more refreshed.
For kids with ADHD, try gentle tech before adding more meds. Tools like Apollo may help children focus and feel calm without harsh side effects.
Feeling stuck? Shift your environment. Low lights, relaxing music, and quiet spaces help your body feel safe and your mind think more clearly.
Focus on how your body feels more than what you're thinking. If you're tense or buzzing, use sound, breathing, or touch to bring yourself back to calm.
Want to live longer and feel better? Stress less. Even small daily practices—like calming music or mindful breathing—can improve your heart health and extend your healthspan.
In the press 🗞️
Health & Fitness Challenge 🏋️
Quick Reset: 4 Simple Habits for Instant Stress Relief and Focus
Use Calming Music to Relax
🎶 How it helps: Music has the power to instantly shift your mood.
Action: Spend 5-10 minutes listening to calming music or nature sounds. Do this when you're stressed or need a mental reset.Take a 5-Minute Breathing Break
🌬️ How it helps: Deep breathing triggers relaxation and reduces anxiety.
Action: Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Do this 3 times to reset your mind and body.Move Your Body for 10 Minutes
🚶♂️ How it helps: Physical movement increases endorphins, helping you feel more focused and positive.
Action: Take a brisk walk, do some stretching, or dance to your favorite song—whatever gets your body moving!Create a Quiet Space for 10 Minutes
🔇 How it helps: Quiet time helps clear your mind and reduces stress.
Action: Find a quiet spot and turn off all distractions (phones, TV, etc.). Focus on your breathing or simply enjoy the silence.