Another great post about fasted exercise from The Godfather of Primal, Mark Sisson.
Check it out here…
In previous posts, I have talked about getting kids out into nature and ways to help our kids become primal, remove screen time and develop into awesome humans. You can read that here, Helping kids behave better, concentrate harder and become Primal, and helping children develop a love of sport, movement and fitness. Today’s post continues the Primal Kids theme exploring the developmental benefits of physically active kids.
Children, even newborns, should be given every opportunity to move without physical restriction. Training to become an athlete starts in infancy and continues throughout life as children become involved with a variety of activities. Unfortunately this process of development most of the time does not go how nature intended. With the prevalence of screens, Ipads, phones, computer games, and on demand TV we are intentionally, or maybe unintentionally, discouraging children from becoming great athletes. This is especially detrimental when paired with the abundance of junk food available, not just the takeaway variety, but also any processed food containing sugar, grains or vegetable oils.
Instead we should be making room for play and roaming, letting children crawl, run, climb and jump to their heart’s content. (Making sure that it’s safe, of course!) According to Dr Phil Maffetone, a highly respected doctor, coach of endurance athletes and primal guru, a wide variety of physical movements are vital to the neuromuscular progress and necessities for the brain, with early physical activity ultimately making the child better at math, science, music, coordination and having better social skills.
While great health and fitness during childhood may lead to great athletic performance later in life, a key reason for a child’s fitness being so important, according to Maffetone in his 2015 book, the Endurance Handbook, is because “fitness is widely regarded as a powerful marker of current and future cardiovascular, musculoskeletal and mental health”. What this means is, the more fitness and all round play a child engages in early in their life, the better their health, muscle and bone development, and social skills will be.
There is obviously a difference between how adults train and how children train. Children need a wide range of activities and movements. As they grow through the first decade of their life, natural development and interest will lead to participation in a variety of sports and activities. I think this is healthy for their development in fitness and as athletes. Having children try a wide variety of activities such as swimming, riding bikes, gymnastics, coordinated ball sports, running, climbing and playing on the various apparatus at playgrounds will help develop a great, functional athlete. There is always time for a child to learn and take up specific sports once they have a good grasp of co-ordination, movement through various planes and balance. All sports need these fundamentals and getting kids to stick to a specific sport or sports may be making them too one dimensional.
According to Dr. Maffetone there are two important factors when it comes to children transitioning into good adolescent athletes. These are:
While I think team sports have their place for children, I don’t think we as parents need to be pushing them so hard to be great athletes at an early age. With natural love of movement, coordination and balance, kids will inevitably gravitate to sports they like. Some children develop at faster rates than others so we really can’t predict who will ultimately be a great athlete from how they are at 4, 6, 8, 10 maybe even 12 years of age. Pushing kids into training and sports may seem helpful but if the child is not on board this could be more of a hindrance and they may develop a dislike of activity.
Like Dr Maffetone says, having active fun may be the most important guideline for the development of the athletic child!
During our period of no defined race goals and just getting back into exercising I thought I would touch on the next three important areas we should focus on to make you a good all-round athlete that can perform any given activity at any given time when called upon That might be an intense Crossfit session, a long run or even a swim. Last week I discussed the first three key concepts to focus on. These where Get Strong, Exercise Long and Run easy. The next big three are Sprint, mobility and rest. If you look at the Primal Blueprint, the 10 must do Laws developed by Mark Sisson to become “Primal” you will notice my to do list is very similar. From an evolutionary stand point it makes sense that we follow, as close as we can in this modern life, the things that helps us evolve into the people we are today. It makes sense to get stronger, to eat good, healthy unprocessed foods like meats, vegetables and fruit and it makes sense to perform long slow endurance activities. It also makes sense to sprint once in a while, to be agile and mobile to avoid predators. It also makes sense that we get adequate rest and recovery so we are able to perform these tasks again and again.
Once every week, try and perform a high intensity sprint workout. This could be as simple as 5-10 all out sprints over 50-100 metres. It could be up a hill, on sand dunes, at the beach or around a 400m track. Even repeated, intense intervals on a bike. These short bursts of intense activity increase the level of human growth hormone and testosterone. These adaptive hormones are released to improve the body so that if this kind of intensity is needed again in the future the body is better adapted and ready to perform.
This isn’t so much a Primal Blueprint law, but it would be on my list of must do’s for a modern athlete. Being able to perform when called upon relies on the fact that you are fit and able to do the activity required of you. If you are injured, imbalanced or inflexible you might not be able to perform to the best of your ability, you might be in pain or may even injury yourself due to being muscularly imbalanced. This is the reason why I believe it is imperative to perform corrective exercises, foam rolling and strengthening exercises 2-3 times per week.
#6 Rest and Recover
The body needs time to rest, recover and adapt from the hard workout or exercise in able to perform better the next time it is called upon to perform that task. Exercise in itself is a stress on the body. It creates (good) inflammation and oxidative stress that the body must then heal itself to become better. The problem is if we keep piling up hard, intense workout after hard intense workout the body becomes too stressed and overwhelmed by the oxidation that exercise becomes detrimental. That is why I like to prescribe no more than 4 workouts per week (in periods of no defined race goals or the “off season”) so it gives your body a day or two to recover. Performing exercises like Stand Up Paddle Boarding or long hikes are a good way to “actively recover” by doing something that is less intense but still gets the body moving at much lower heart rate intensity. Recovery doesn’t mean doing nothing. In fact that is much worse. Keep active, move around but just keep that intensity down!
There has been a lot of talk about fasting in the fitness and primal worlds of late so I thought I would share the few fasting protocols that I have found extremely beneficial for weight loss, performance and longevity.
Firstly, we should start with what is fasting? Simply, fasting is going without food or drink for a period of time. An absolute fast is refraining from everything, food, water, drink and supplements. There is also varying forms of intermittent fasting using bone broths, coffees and teas and supplements. A water fast, as the name suggests in drinking nothing but water for your fasting period.
There are a wide range of health benefits to fasting. These include:
So now you know what fasting is and some of the many benefits, what are some of the fating protocols you can do to get all these great benefits. The following 4 fasting protocols (and there are hundreds of others out there) are ones that I have personally used and have found to be efficacious in weight loss and management, better performance and building muscle.
So there you have it what fasting is, the benefits and a few protocols to get you started. If you have any questions or comments about your own fasting protocols, I would love to hear about them in the comments section. Stay tuned for my Top Ten Fasting Tips in the coming few days!
Why the Ketogenic Diet and Primal Go hand in Hand…
You have probably heard of Paleo more so than Primal as it has been a trending topic for several years now. You may have heard it called the Caveman diet or ancestral diet. Eating Paleo is a lot like eating Primal (I have a post on the small differences here) but simply put primal and paleo eating is about choosing real, whole foods the our hunter gather ancestors would recognise as food. We don’t even have to go back that far, stuff our grand parents would recognise as good wholesome foods, nothing processed with high amounts of sugars, refined grains and industrial vegetable oils. Things like meat from cows who eat grass on a farm, organic eggs from chicken allowed to roam, graze and forage, natural fats like butter, lard and ghee. We have become far removed from this way of eating. It is possible to ketogenic without being primal/paleo and you can follow primal/paleo without being ketogenic, but marrying keto with primal is like a “match made in Heaven” for your overall health.
The ketogenic diet is an excellent way to keep you carbs down and your insulin in check. Following basic keto/primal/paleo principles fits how our bodies are designed to work. For our Primal ancestors, they ate all parts of the animals they hunted along with fish, fowl, eggs, fruits, vegetables, nuts and seeds and one of the biggest sources of energy was from the animal fats they consumed. When food was scarce or they caught a big animal and ate a lot of animal fat, the thing that sustained their energy needs was ketones! Hunter gathers, due to their high consumption of animal meats and often long periods of fasting would have constantly been in a state of ketosis.
A state of nutritional ketosis occurs by increasing good fats, eating moderate protein and reducing carbohydrates. Backing this with a Primal philosophy for eating real, wholesome, nourishing foods will give your body overall health benefits that have been well documented on this blog as well as others including mental clarity, sharper focus and more vitality.