Review: The Primal Connection

      26 Comments on Review: The Primal Connection

Now and then I receive emails from new readers or viewers with a question that goes something like this:

I’m interested in trying a low-carb/paleo lifestyle, but I’m not sure how to get started.  You have a lot of interesting books listed on your Recommended Reading page, but I don’t have time to read them all.  If I wanted to start with just one book, which one would you recommend?

I always give the same answer:  If you’re only going to read one book, it should be The Primal Blueprint by Mark Sisson.  There are some excellent how-to books for starting a low-carb diet (A New Atkins for a New You fits that bill nicely), there are some excellent examinations of the science (Good Calories, Bad Calories would top that list), but of all the books I’ve read, The Primal Blueprint still does the best job of providing an easy-to-read explanation of both how and why a primal lifestyle can give you back your health.

To summarize the book in one paragraph:  Millions of years of evolution shaped our genetics.  When we eat and move as Nature designed us to eat and move, we express the genes for health.  When we don’t … well, look around and you can see the results. Here’s how you need to eat, here’s how you need to move, and here’s the science to back it up.

Sisson’s latest book is titled The Primal Connection, and perhaps the best one-sentence summary would be the line made famous by radio icon Paul Harvey:  And now, for the rest of the story …

Sisson realized there was more to the story when he heard from readers who told him how much their health had improved since they began eating and moving like Grok, his mascot for our Paleolithic past … but while they felt better, they still didn’t feel good.  They still didn’t feel fully alive and content and happy.  Something was still missing.  As Sisson explains in the book’s introduction:

That diet and exercise are ways in which we can harness gene expression to rebuild, renew, and regenerate ourselves every moment is obvious to me.  But in a short time, I came to believe that there was much more to uncover.  Maybe we are wired for happiness and contentment just as we are for fitness and health.

… Moving away from the trappings of and stresses of modern life is one of, if not the, key goal in the Primal Blueprint approach.  However, when our relationship with our primal ancestors gets distilled into just how we diet and exercise, we lose sight of that ultimate goal.  Considering that our more advanced natures have been evolving over some two millions years, what else might our genes expect from our environment?  Specific sleep conditions?  Certain models of socialization?  Interaction with nature?  Play?  Beyond these questions of what, there’s the question of how these inclinations unfold in modern humans in a modern world.  Are we meeting them?  How do our innate expectations conflict with our contemporary lifestyles?

Grok didn’t just eat differently and move differently than we do.  His life was different from ours in many ways.  He was connected to his neighbors – they were, after all, his tribe.  He was connected to his surroundings.  He was connected to the plants and animals that fed him.  His daily activities were connected to the rising and setting of the sun.

In modern society we’re digitally connected to the entire world, yet disconnected from much of what made us human in the first place.  We can’t sell our houses, cash in our 401ks, and go live in small bands in the woods, but we can, to a large degree, reconnect with the rhythms, habits, and experiences that were part of our primal ancestors’ daily lives.  That’s what The Primal Connection is about.

The book is divided into six major chapters.  Here the titles of those chapters and my (extremely brief) summaries:

The Inner Dialogue Connection.  Grok couldn’t survive by spending half his day listening to negative “monkey chatter” coming from his own brain.  You need your internal dialogue to work for you, not against you.

The Body Connection.  Nature designed us to be active, to touch each other, and to walk barefoot.

The Nature Connection.  Concrete jungles don’t provide the sights, sounds, smells and experiences your genes expect.  Nature does … and getting down and dirty is actually good for your health.

The Daily Rhythm Connection.  Grok didn’t check his friends’ Twitter feeds at midnight and then watch TV for an hour before going to bed.  We were designed to wake with the sun and live by its daily rhythms.

The Social Connection.  For most of human history, we lived in relatively small, close-knit groups.  Having a thousand friends on Facebook won’t do as much for your health as honoring your relationships with the people you actually know.

The Play Connection.  All work and no play makes Jack a dull boy.  Grok understood that energetic play was good for his body and his brain.

The Primal Connection is full of good ideas for living a more fulfilling life by finding ways to reconnect with your primal nature.  It’s also a pleasure to read.  If you’ve read The Primal Blueprint or Mark’s Daily Apple, you already know Sisson is a gifted writer who can take complex ideas and translate them into clear, easy-to-follow prose.  I never find myself re-reading one of his sentences to try to figure out what the heck he was trying to say.

For much of the advice Sisson offers in the book, I don’t have to wonder if it actually works.  I know it works.  I’ve already adopted many of the habits and practices he suggests — partly because I’ve read books by some of the authors he references, and partly because in 54 years of trial-and-error living, you learn a few things.

My favorite chapter is The Inner Dialog Connection, in which Sisson spells out what he calls The 10 Habits of Highly Successful Hunter-Gatherers:

  • Take responsibility
  • Be selfish
  • Build a tribe
  • Be present
  • Be curious
  • Trust your gut
  • Pick your battles
  • Get over it
  • Sharpen your spear
  • Be affluent

If you read self-improvement books – financial, spiritual, relationships, artistic development, etc. – you’ll see essentially that same advice over and over.  (Being selfish doesn’t mean living a me-first life, by the way; it means finding time for yourself and not letting other people dominate your life or walk all over you.)  I try to follow that advice because it works.  It didn’t really occur to me until I read The Primal Connection that it works largely because it fits our primal template.

I can’t claim that I’ve perfected all 10 habits, but I can tell you that the more I’ve adopted them, the happier I’ve become.  To me, a tribe is what author Chellie Campbell refers to as Your People in her book The Wealthy Spirit.  If you want to be happy and successful, you need to hang out with Your People.  You need to do business with Your People.  As much as possible, you need to avoid getting tangled up with people who are definitely Not Your People.

Putting that advice into a primal perspective, you could think of Your People as Your Tribe.  If you don’t already have one, Sisson explains how and why you should build one.  I couldn’t agree more … and I’d add the suggestion that if you’re in a tribe that doesn’t feel right for you, get out.  Get out now.  When we lived in Los Angeles, I remember complaining up one side and down another about all the whiny, self-centered, scheming, lying, me-first types I was trying to work with in Hollywood.  After listening politely for awhile, Chareva finally said, “Honey, these aren’t Your People.”  She was right.  That’s partly why we don’t live there anymore.  I needed a different tribe.

I learned about trusting my gut the hard way.  I once took a job as a software contractor even though I got a bad vibe from the owner of the company.  I couldn’t figure out what exactly about the guy bugged me, and the terms were right.  So I took the job.  Months later I found myself threatening legal action if he didn’t pay me the thousands he owed me.  Then, and only then, he admitted he was going bankrupt and couldn’t pay me.

At least I haven’t repeated the mistake.  The couple of times since then that I’ve picked up a bad vibe when meeting with a potential client for some software work, I’ve simply turned down the job, even when I didn’t have another one in the works.

In one of his lectures, Tony Robbins asks a question along the lines of “Have you ever found yourself in the middle of a battle, and after awhile you can’t even remember what you’re fighting for, but you keep right on fighting because you just know you have to win?”

That’s a case of not picking your battles.  If you’re going to get into a fight, there should be a good reason for it.

Now and then some fan will alert me to a hit-piece about Fat Head or me personally that someone posted on the internet, along with a call-to-arms of “You’ve got to respond to this!”

Respond?  Not a chance.  To respond, I’d first have to waste some of my valuable time reading the hit-piece, thus dumping someone else’s garbage into my brain.  (Good way to start a round of monkey-chatter.)  Then I’d have to waste more of my valuable time writing a response.  And in the end, it wouldn’t make a bit of difference.  The people who’ve already decided they don’t like you or don’t agree with you aren’t going to be persuaded, no matter what you write.  I still receive the occasional hate-mail in my inbox, and as soon as I realize what it is, I delete it without reading it.  There’s no need to do battle.  I don’t care if some goofball who happened to get my email address doesn’t like me.

Or as I put it to my daughter Sara a couple of years ago when she came home all upset because some dumb jock-type was making fun of her, “Sara, you’re a smart girl.  Smart people don’t waste time worrying about what stupid people think of them.  If he says you’re ugly, or weird, or whatever, just say, ‘Yeah, I know’ and walk away.  Trust me, it’ll frustrate him so much, he’ll give up.”  (He did, by the way.)

I don’t spend much time going barefoot and I’ve been a night-owl for as long as I can remember, so I’m not good at following Sisson’s advice on those fronts.  (Perhaps even in paleo days, there were people like me who stayed up late, tending the fire and watching for predators.)  What I have managed to do is arrange my life so I’m not waking up with an alarm clock.  The company where I work as a software contractor encourages flextime.  So I go to bed when I’m ready, wake up when my body decides it’s had enough sleep, then go to work.  If that means working until 6:30 PM, I’m fine with it.

But since moving to our little farm in Tennessee, I have spent much more time following Sisson’s advice of getting dirty, enjoying natural surroundings, and engaging in energetic play.  I’m definitely happier now than we lived in Los Angeles, but I figured that was simply the result of leaving an area I grew to loathe.

That’s probably part of it, but as Sisson explains, happiness is (like health) often a matter of gene expression.  Sunlight, grass, soil, and the sights and sounds of nature trigger specific biological reactions that enhance our health and our moods.  Perhaps those chickens are providing me with more than just high-quality eggs.  Perhaps those weekend rounds of disc golf in the front pastures are giving me more than just some fresh air and exercise – and if they aren’t, I’ll pretend they are.  “Chareva, I need to go play another 18 holes.  My happiness genes need expressing.”

The chapter on social connections ought to be required reading for the wired-in generation.  It annoys me when I’m in a restaurant and see four young people sitting at a table, with three of them texting or checking their Facebook pages while the fourth sits staring off into space, ignored.  To get in on the conversation, the ignored friend would have to go outside and send a text.  A buddy of mine (a wise father) doesn’t let his teenage daughters take their iPhones into restaurants or social gatherings.  As he tells them, “You’re going to talk to the people you’re with, not people you know on Facebook.”

I’m a blogger and I enjoy the ongoing conversation with people from all over the world.  (So does Sisson, obviously.)  I also like being able to catch up with friends across the country.  But sometimes we need to pull away from our electronic tethers and connect with people who aren’t currently in a different zip code.  I mean seriously, has anything you’ve ever experienced online even come close to the happiness you feel after a lively dinner conversation with a small group of good friends?   Have you noticed that no matter how much you enjoy watching a performer on TV, it never quite matches the experience of actually being there?

Being there was something Grok understood because it was just part of his life.  Being with friends, being with family, being with nature, being in the moment, and being with himself, comfortable in his own skin.

The Primal Connection doesn’t urge you to throw away your iPad or move to the country and raise chickens.  But it does encourage you to be more like Grok.  We don’t know for sure if Grok was content and happy, but I bet his vocabulary didn’t include a word for “angst.”


26 thoughts on “Review: The Primal Connection

  1. Eileen

    Excellent article! This really helps put things in perspective. I’m a city girl who has moved to the country. So peaceful.
    I loved the DVD Fathead and I love reading your blog. I’ve been following low carb for nearly 8 years now. Lost >100 lbs and have kept it off. Information like this helps keep me focused.
    Thanks Tom!!
    Eileen Beal

    After living in big cities since I finished college in 1982, moving here felt like a line from a John Denver song: coming home to a place he’s never been before.

  2. Elenor

    What a beautiful (and beautifully written!) review. I’ve been mulling over his book, and you’ve pushed me (gently {wink}) to finally go get it… right from here!

  3. Jim Butler

    What great advice…and SOOOOO much common sense. I’ve often talked about how important “play” is, and ignoring many of the so-called “social conventions”. Our son is in the Navy. He went in a bit older than many of the other young men and women he’s surrounded with, and many of them want to do nothing but whine. When he starts to mumble about this, I tell him to get away from them. Don’t hang with them, don’t eat with them, don’t drink with them…because basically, they just suck. They’re not his “people”. We try to follow this in our own lives as well. We have a major “life style” change on the horizon, and we’re both thrilled at the prospects in front of us. It’s completely invigorating, and FUN. One of my favorite quotes for the past several decades has been from Illusions, by Bach: “Argue for your limitations…and they’re yours.”

    Btw…I’m stealing “monkey-chatter”…perfect!


    Another great quote from Illusions in reference to Your People: “Your friends will know you better in the first five minutes than your acquaintances will know you in a lifetime.” That’s paraphrased from memory.

  4. Marilyn

    I haven’t read the book, but it sounds like he makes some good points and possibly some overly-romanticized ones. Most of us know how good it feels to be outside — to lie in the sun, to work in a garden, to hike through the woods, even to go out and shovel snow. But if we’re going to sleep like Grok did, we can’t just darken the room and go to bed in our warm clean beds, and get up with the sun. We’ll have to go outside and sleep on the ground or in a cave, no matter the weather. Without insulated sleeping bags. Piled up with the rest of our “tribe” to stay warm. Probably scratching insect bites all night. Possibly keeping an eye out for bears or wolves or snakes. . . I’ll bet I get more restful sleep than Mrs. Grok did. 🙂

    Sure, Mark’s point is that we need to mimic what worked for Grok within the context of modern life.

  5. Dave Sill

    Thanks, Tom. I’ve been a big Mark Sisson fan for years, and own all of his books except this one. I’d already heard most of what he’s saying and didn’t think I “needed” it. Your review has convinced me that I should read it.

    That said, there’s one thing about Mark that bugs me: the gene expression bit. I have seen *zero* evidence that any primal lifestyle changes have epigenetic effects either in the person who makes them or their offspring. For example, I think the primal diet works not because it changes gene expression, but because our bodies just work better on a low-carb, real food diet–for reasons explained very nicely in Fat Head. Likewise for exercise, sleep, stress reduction, etc.–I’m convinced they’re all good ideas, but I’m not convinced that they work because they’re flipping certain genes on or off. There probably are epigenetic changes caused by the Primal Blueprint lifestyle, but exactly what they are and what changes they have on a person or their descendants are, as far as I can tell, completely unknown.

    I don’t know enough about gene expression to say one way or another, but I’ll take the results.

  6. Laurie

    Great blog Tom! Admittedly that’s what I love about the cruise. Due to the exorbitant price of inter-web-itivity on the ship and even while I’m in the U.S. I’m forced to leave Faceplant etc. off! I get withdrawals the first day but knowing you can just connect with people in person and enjoy “real life” brings a peace in its own. I’m too poor right now to invest in the $10. required for a Kindle download for the book now but I have downloaded a sample to read on my skibus to Blue Mtn. tomorrow. Hope you, Chareva and the girls are doing well.

    I feel no need to check Facebook when I’m on the cruise. The people I want to connect with are already in the room.

  7. CathyN

    Your comments and thoughts on Mark’s book came as a welcome breeze to my cluttered, addled brain. As I’m surrounded at work with those who are not my people. It is wonderful to hear your story; you and your family found and followed what would bring you happiness. My family and I are working on that. But the “monkey chatter” (love that phrase, BTW – I’m stealing it, too) gets in the way sometimes. Thank you for the nice reminder that it’s possible.

    My hubby and I have been Paleo for several years, as is our son. It’s been the best thing for my health ever. I lost 60 pounds and I’m in my 60s. I lift weights, get plenty of outdoor fun exercise, don’t take meds, and our goal is to simplify our life so we can spend more time hiking (my favorite thing to do) and start backpacking (with our people).

    I just love reading your blog posts. And I love that you deliver your message with humor instead of a hammer.

    I first heard the term “monkey chatter” twenty-some years ago. I love the image. I find it easier to silence a negative thought-stream if I picture some idiot monkey gabbing away at me. As one author (can’t remember which) wrote, when the monkey chatters away about how you’re no good, you’re going to fail, you don’t belong, etc., etc., the proper response is “Thanks for sharing your concerns with me, Monkey. You can be quiet now.”

  8. Kristin

    Part of what you speak of Mark’s book containing has been part of my lifestyle for years. In the neo-Pagan community there is a strong tribalism expressed via smaller circles and then a few times a year larger festivals where we see people we haven’t seen all year. Modern Paganism has as many viewpoints as practitioners but what we all have in common is a sense of wanting to come together to play as a diverse community and I mean really play as children and with our children. We dress up outlandishly and put together rituals that allow us to connect to the Divine, the land and to each other. My daughter was brought up this way. I haven’t really thought anything of it for years except that it is a lifestyle that feeds my soul but certainly not the only way to live.

    In the last few years my daughter has been in high school and brings friends home. Those friends are usually puzzled at how young I seem (I’m a decade older than most of their parents.) When she brings a friend to a gathering there is even more wonder at how young all the adults seem and willing to interact with young folks as thinking individuals. I hadn’t really understood until I looked through the eyes of someone outside the community how much this way of living has kept me young. And now I have a supportive way of eating as well. I’m a happy middle-aged woman!

    Those festivals sound like a blast. If you look and feel younger than you are, you’re doing something right.

  9. David

    I reserved a copy of his 21 day transformation book to hopefully change up my workouts. From years of modern exercise, I of course got stronger and look better than being overweight or thin, but I am getting bored as I feel that something like bicep curls are useless over time. Plus it will be cheaper than crossfit since I can’t afford that class.

    I enjoy my gym workouts, and they’ve helped me maintain and even gain muscle mass in my 50s. But playing or working outdoors on our land definitely feels more real and lifts my spirits.

  10. Melissa Cline

    We talk about the tribe and community a lot in my Nashville area mama group called bambino brigade. We just weren’t designed to do the whole supermom do everything alone bit. Swapping child care, heading into the woods together with our kids, sharing what works for each family really helps.

    The bambino brigade is your Toddler Tribe, then.

  11. Ash Simmonds

    In the past month I’ve quit my office geek job and got rid of nearly all my possessions, then moved from a high-rise CBD apartment to a seaside shack in a country town, not because I hate my job or the city life – but there’s just been *something* niggling at me for the last couple years, something saying that whilst I have an otherwise “successful” and “happy” life, this isn’t how we’re supposed to be living.

    So now I’m giving myself a six month vacation to shirk all responsibilities to anyone and anything I don’t think I should have to be concerned with, and figure out what the heck to do next. Whatever that turns out to be, I doubt I’ll ever own anything much more than a car and some clothes. It’s pretty liberating knowing that at any time I can just jump in the car with a bag of stuff and go – without a care for anything I’m leaving behind.

    That sounds awesome. Enjoy.

  12. Craig

    Excellent post. Since the new year I’ve been drastically limiting my web surfing and social media by leaving the data off on my cell phone and my internet unplugged on my computer. This helps me avoid mindless surfing and constantly checking Facebook, Instagram, etc. I’ve been much happier, more productive, more relaxed and better at face-to-face socializing. Things like web surfing, video games and social media directly mess with the brain’s search and reward feedback loops that served us so well in paleo times. Constant artificial hyperstimulation keeps the brain overloaded with dopamine. There is plenty of evidence that those jacked up dopamine levels are as bad for mental health as constantly jacked up insulin levels are for physical health.

    I don’t have a web-enabled phone or pad and don’t plan to get one anytime soon. I’ve never even liked cell phones and often forget to take mine with me. I don’t buy into the idea that we’re all supposed to be reachable 24/7.

  13. Dan

    So you’ll happily pick apart any nutritional article disagreeing with you, unless it’s one directly criticizing your film? Not suggesting that anything written here is wrong, but when you are giving advice on how life ought to be lived and claiming a position of higher knowledge and authority, you should be able to respond to your critics, especially if they’ve gone to the extent of writing a long article meticulously addressing flawed statements, shortcomings and contradictions in your film.

    You seem pretty capable of taking “garbage” and picking out its flaws instead of letting it get to you. Why would you stop at replying to a critic? It doesn’t have to start a full-blown debate, and not everyone asking for a response has necessarily made up their mind. Some people just want to get to the bottom of the issue.

    No, I don’t pick apart nutritional articles that disagree with me. I pick apart nutritional articles that promote bad dietary advice, are based on bad science, appear in large and influential media outlets, and have nothing to do with me. If a critique of Fat Head appears in JAMA or some other influential medical journal, I’ll be sure to read it and give it a careful analysis and reply.

  14. Pat

    I went and read your old post. Cars and cell phones – I actually did use mine once to call a towing serice to change my flat tire. Dark empty stretch of winter highway, not a good time or place. I would have changed the tire if I had been able to get it off, but winter salt had the lug nuts soooo stuck that a big strong man had to jump on the lug wrench to get them loose. No way I would ever had managed on my own.
    Also handy when living temporarily someplace – no need to get another land line and fuss with short-term contracts. Plus I have Canada wide – I can call anywhere in the country for no extra charge, very handy when calling Cape Breton or Calgary from Ontario 😉
    Voice mail and texting are great – short and to the point, low disturbance factor. Driving and using a cell phone at the same time is illegal here, unless you are using hands-free technology – texting is actually worse than talking, two hands involved instead of one, and looking at the screen instead of the road.
    What electronics would I seriously consider giving up? My satelite TV – I am watching it less and less. Why do I keep it? Ummm, not sure – I was about to say, for the news and the many music channels, but I think I can get thoe online. And it would save at least as much money as I pay for my cell phone.
    Best new electronic activity – Skype! I can see my out-of-country friends and family when I call, so it is much more personal.

  15. Firebird

    @ Dan, please show us any blog in which Tom tells us how we should live and from a position of higher authority, or have you confused him with a vegan?

  16. Marilyn

    Another suggestion for the “plugged in” generation. Get rid of the @#$% earbuds when you go for a walk, so you can actually hear some sounds of nature if you’re in a nice place.

  17. Leanne

    At one point in his fiction-based-on-fact book “Raptor Red”, paleontologist Dr. Robert T. Bakker talks about how siblings are born with different sleep-wake schedules, and that this is a species survival trait so that, if environmental conditions change, at least some of the offspring will survive. That would explain how some people are most alert early in the day, whereas others (such as me) are more alert in the evening. I have never believed the “one size fits all” theory of sleep-wake schedules as is seemingly defined in that Daily Rhythm Connection (which is generally propounded by daytime larks, never by night owls LOL).

    I think that makes perfect sense. As it so happens, Alana is a morning person (like her mom) and Sara clearly isn’t. Like me, she seems more alert at night.

  18. BillRN

    I enjoyed your comments on finding your “tribe” and sticking with them. This couldn’t have been more timely:

    As you can tell by my handle, I’m a nurse that is male. I’m currently in schooling for my Masters in Nursing in Leadership and Management. The current trend for nursing management is to get shoved into the role, then go to school to get your masters in Nursing or a MBA. I’m doing it the opposite way.

    The issue, it seems, is that some of my fellow nurses feel threatened by this. I’ve had a fellow nurse, who is also in school for nurse practitioner, tell me this. Just because we are achieving higher education, our other fellow nurses have it out for us, talking behind our backs. Even a doctor is giving her the cold shoulder.
    This fellow nurse, has a similar mindset as me, therefore she is part of my tribe.
    There is maybe 1 or 2 other nurses that are part of my tribe, as we tend to have more conservative values, which is rare in the Portland, Oregon area. Sadly, the negative talk is coming from the women, not the fellow men nurses.

    Even my Taekwondo instructor has a similar mindset, which is why I stay his student and support his business. Taekwondo is one of the best things I’ve done, because it is fun, and it gives me my own personal challenge. Sure its caused me to have two knee surgeries, but it is well worth it. There’s nothing like knowing you can perform physical feats that grade-school, middle-school, and high school students can’t even perform, and I’m 35!

    After achieving my MSN, my goal is to find a job with lower stress, not having to work 12 hour shifts with patients and co-workers that are black holes.
    However, I feel its going to be a battle, with the changes in healthcare coming.
    The Emergency Department is either going to stay the same, often operating close to maximum capacity at all times, or get worse in the next couple years.

    I consider you, Tom, part of my tribe. Some day, I’ll meet you in person.

    Best health.

    I’m happy to be in the same tribe. Come aboard a low-carb cruise sometime so we can meet in person.

  19. David

    Yeah I do plan on trying out some things in the woods that can be like good workouts. Perhaps using trees to climb and use like monkey bars with the branches. Plus it would be fun and feel very much primal. Perhaps if I get good at it, I will make a video for youtube.

    If you fall down and hurt yourself on camera, it’ll go viral.

  20. Jenny

    I’ve read Mark’s book and I think it is the best place to start! I recently finished “Wheat Belly” by Dr William Davis it is also excellent especially if you are interested in the scientific and medical aspects!

  21. emi11n

    @David: Hey check out these videos for MovNat: and
    These show the founder of MovNat doing the kinds of natural movement he advocates: running, jumping climbing, thowing, carrying, crawling, swimming, etc all in a natural environment(filmed on the island of Corsica). Very inspiring and may give you some ideas. You might want to check out one of their workshops, they look very interesting.

  22. BaldandAngry

    Excellent article and great review of the book. I adopted the Primal lifestyle in May of last year and then unfortunately strayed around October. Honestly I learned a lot about myself, healthy living, and lost a few pounds in the process. I still seek out organic, pastured, and grass-fed products almost exclusively. Currently I mostly just eat steak and eggs. I always lift heavy things and on occasion will do sprints.


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