Recognize that suffering stems from unmet fundamental needs (movement, biologically normal food, nature connection) and prioritize meeting them for yourself and your children to enable thriving.
Act with integrity by aligning your actions with your knowledge and values, even if it requires significant life changes, to avoid feeling like a ‘fraud’ and to foster personal healing.
Model desired behaviors (e.g., healthy eating, reduced screen time) for your children and others, as learning primarily occurs through observation rather than verbal instruction.
Actively seek ways of living that are more in sync with human biology, observing nature and natural cultures for solutions to thrive in the modern world.
Eliminate chairs from your home to encourage natural movement and ground rest positions for yourself and your family, fostering better posture and physiology.
Regularly incorporate various ground rest positions (e.g., kneeling, squatting) to nourish physiology, improve posture, and enhance overall movement skills, as they are nature’s cure for many physical ills.
Aim to accumulate 30 minutes of squatting daily, starting with short, comfortable durations (e.g., 30 seconds to a minute) and gradually increasing, until squatting feels like a rest position.
To relearn squatting, begin by squatting with heels elevated (using support like a table or book) and gradually reduce the heel support until you can squat flat-footed, addressing ankle stiffness.
Perform exercises (like ‘Toga’ or those from Vivo Barefoot) to restore natural foot shape and function, which is foundational for proper posture and efficient movement throughout the entire body.
Remove shoes and walk barefoot at home to re-engage your feet with the ground, enhancing sensory feedback and promoting natural foot mechanics.
If not completely barefoot, wear minimalist shoes with a wide toe box and minimal sole (like Vivo Barefoot) to provide protection while maintaining ground feedback and natural foot movement.
Do not wear shoes with heels, as they compromise foot function, ankle joint response, and can negatively impact the knees and hips.
Incorporate hanging exercises to improve wrist, elbow, shoulder, and scapular strength and mobility, leveraging our arboreal heritage for a stronger upper body.
Learn and integrate a breath practice (e.g., 4-second nasal inhale, 8-second exhale, or box breathing) throughout the day to manage stress, maintain calm, and access lower lung capacity.
Perform a 3-minute breath work routine before meals to activate the parasympathetic ‘rest and digest’ state, aiding digestion and nutrient absorption.
Chew solid food thoroughly until it becomes liquid-like before swallowing to optimize digestion and nutrient absorption, preparing enzymes for processing.
Even for smoothies and juices, ‘chew’ them in your mouth to stimulate digestive enzymes and improve digestion, rather than just ’necking’ them.
Start each day with a morning ritual of gratitude for your life, family, friends, and the natural world, acknowledging the amazing beings that walk before us.
Utilize everyday environments (e.g., public transport, office) for opportunistic movement (standing, hanging, squatting) to counteract prolonged sitting and integrate physical activity.
Choose one day a week (e.g., ‘Tuesday’) to consciously practice desired new behaviors, allowing them to gradually integrate into daily life and become new habits.
For office workers, set a timer for every 25 minutes to perform 3-4 squats at your desk (with support if needed) or take short walks around the office to reintroduce movement.
Improve your personal workspace by adding a living plant (e.g., peace lily) and taking responsibility for good air quality and lighting to create a growth-promoting area.
If working late or exposed to blue light from screens, wear amber glasses to mitigate melatonin suppression and support sleep, as blue light can significantly impact melatonin levels.
During an afternoon slump, use an energizing breath practice (e.g., Wim Hof style) instead of caffeine to upregulate your system and get more oxygen on board.
Set a timer to spend at least 10% of your day (e.g., 2 hours, 24 minutes) outdoors in nature, such as a local park, to reconnect with the environment.
Use nature scenes as screensavers or look at images of nature to induce a calming, parasympathetic state, as studies show this can reduce stress.
Suggest and conduct walking meetings outdoors to combine movement with work, potentially fostering creativity and a more relaxed discussion environment.
Actively build a community around shared interests in well-being and natural living, as social connection is a fundamental human need.
When implementing lifestyle changes, begin with one small, manageable step and gradually build upon it to avoid feeling overwhelmed and ensure long-term success.
If supplementing, opt for whole-food derived supplements (like Athletic Greens) as a nutritional insurance policy, recognizing that nutrition from whole foods is ideal.
For those in positions of influence (e.g., developers, school administrators), design environments that naturally promote health and well-being, recognizing their profound impact on human health.
Educate children about their fundamental needs (movement, biologically normal food, nature connection) to empower them to thrive and nurture their innate abilities from a young age.
Consume biologically normal food groups to model healthy eating for your children and support your own digestion, as kids learn from observation.
When running, maintain a stacked posture (head, chest, pelvis aligned) with feet landing underneath the body, practicing flat-footed bouncing to develop rhythm and minimize injury risk.
To improve nasal breathing during running, consider taping your mouth (if safe and comfortable) and initially reduce pace/distance to allow your body to adapt to pure aerobic breathing.
Develop compassion and empathy towards others’ lifestyles instead of judgment, understanding that unmet needs often drive suffering in people.
Recognize that health can be a natural outcome of living in environments that support well-being, rather than something that must be actively pursued as a separate goal.
Don’t despair if early childhood experiences or past habits were suboptimal; adults can still reconnect and rewild, viewing it as an empowering and transformative journey.