Skin Health Shows Overall Health!


A very important component of health is skin health.  In a large way, the health of your skin is directly related to your diet and lifestyle: if you eat a good paleo type of diet, in other words eating foods that enhance your health rather than those that cause inflammation on a daily basis, why then your skin will be clear and supple, smooth and healthy. 


This is because if you eat things like grain products and sugars on a regular basis, especially if it is daily, you are subjecting your gut lining to constant insult!  The actual mechanism is rather involved, since there are so many damaging components of modern wheat, which is very different from the ancient Einkorn strain of wheat that is mentioned in the bible.  This modern wheat contains a “super starch” that encourages the body to store fat at the same time that it damages our gut lining severely, opening the junctures within the lining to invaders in our digestive system that gain access right into our bodies through these “holes” within our intestinal lining.


Even if you don’t have full blown celiac disease, which is an absolute total intolerance to gluten, most folks have gluten sensitivity.  They simply do much better when gluten is eliminated from their diet- this is most people!  They lose fat weight, and they are not prone to acid reflux, diabetes, and even heart disease and cancer.  All by simply eliminating wheat from their diets!


Skin health is kind of the ‘canary in the coal mine’.  This skin is the largest organ on the body, and so any deterioration of the gut lining allowing the incursion of invaders into the body often shows up either in irritable bowel syndrome, or other obviously gut-induced illnesses, as well as in poor skin health- exzema, skin dryness and redness, psoriasis, acne, and most other skin problems.  On the skin, we can see when damage is occurring in the gut- it is that simple! 

Another thing about wheat is the fact that it is sprayed  with glyphosate, which is the active ingredient in Monsanto’s insidious Roundup pesticide, which is sprayed in quantities ever-increasing on crops in the U.S., one of the biggest crops being wheat.  Biblical wheat was not laced with poison…


If I told you that if you would eliminate entirely one component of your diet, namely wheat, and that one step would make you much leaner, far less prone to autoimmune diseases that are the scourge of the modern world, and also unlikely to develop either heart disease or cancer, would that make it worthwhile to you?


And if I further mentioned that if you also limited sugar and other sweeteners to small amounts only, along with gluten free versions of bread products, you would gain a vibrant health and wellness that was far beyond your dreams- would you do it??


Not only would this achieve life-long health and wellness pretty much all by itself, it would also give you glowing, clear skin!  And then, if you added in the “icing on the cake” you would not be eating anymore- things like 8 good hours of sleep each night, daily exercise of the Perfectly Paleo Exercise type, including lots of stretching and mobility work, self-resisted and virtually resisted movements, along with calisthenics and walking barefoot in nature on a weekly basis—


Now your health will be about as perfect as it can be!


For your whole life. 


No gradual deterioration of your abilities that you now take for granted.  Imagine it- for your whole life long, your plan is to be a vital, strong, healthy man or woman.  Someone who can lift heavy things, sit on the ground and easily get up again, sprint for short distances, walk for long ones, and never to be reliant on the physical help of others to accomplish simple tasks of daily living! 


Chiefly, you need to clean up your diet, make it a paleo type of diet, and then to gradually add in the other things I mention above, ideally.  If you do so, you will gain your birthright- To lead a healthy, pain-free, healthy and vital life, all the way up until you die of old age.  Still strong, vital, and aware! 


This is how we were designed and evolved to live as healthy people for a lifetime.  Adapt your life to the way it was meant to be lived, and it will happen.







Exercise Versus Recreation


Probably one of the most seminal things I’ve ever read about exercise was an article written by Ken Hutchins, the originator of Superslow.  Ken’s exercise protocol was groundbreaking, in that he pinpointed exactly what the actual goal should be in exercise! 


If you don’t know what you are even aiming at, you are never going to hit the target!  And it is a true statement that: the vast majority of people, exercise “specialists” included- don’t know what exercise really is, and what the real goal of exercise is. 


Most “exercise” falls in the recreation category, not exercise.  Real exercise has the goal of improving physical fitness, period.  This means doing what it takes to improve-


Muscular size, strength and endurance

Bone strength

Cardiovascular efficiency

Enhanced flexibility

Contributing to body leanness

Increased resistance to injury


That makes perfect sense, right?  Exercise is all about improving your body.  Of course, stress relief and other benefits also incidentally accrue- but the bottom line in physical improvement!  Exercise should send a signal to the body- improve, or you may die.  The basic demands of nature are that severe. 


I think that many in the paleo community, as well as of course the general public, are completely ignorant of this.  The prevailing concept is that any movement is exercise. 


Wrong.  Just “moving”, whether it be in a sport, or any other activity, however strenuous, is recreation, not exercise.  Recreation is fun.  Exercise is definitely not fun- it is hard, uncomfortable, and brutal!  To be truly effective, it must go just beyond your comfort zone, into a place where you want to stop before you’ve reached real fatigue- but you don’t!  You go on, doing a couple of more reps, even though it burns.  You do this for the results, not because it’s “fun”. 


It’s kind of a fine point, because almost everyone says they are walking, or running, or skiing, or playing football or baseball or doing Cross Fit or dancing for exercise.  You may gain a small bit of physical benefit from these activities, but it is incidental, and comes at the cost of possible injury and is a very inefficient means of increasing fitness.  For instance, in most sports, let’s pick football for instance, the off-season is when players concentrate on actually building fitness.  Then, during the playing season, they progressively become less and less fit, as they overtrain and inevitably get injured.  Their sport is recreation, not exercise.


Real Exercise is actually pushing yourself hard, but briefly.  This not only increases muscular size, strength and endurance- it also trains your cardio system at the same time, since stressing the musculature is exactly the way that we stress, (and thus enhance) the cardiovascular system! 


The other component of real exercise is allowing the body adequate nutrition, and the time for the body to adapt to the exercise stimulus.  The body does not grow stronger while you are exercising- it can only rebuild once you are done.  If you sleep adequately, eat a good, paleo type of diet, and wait long enough before you truly exercise again- why then, your body will grow stronger, and better, more resilient- it will improve.  This, my friend, is true exercise!


Now, Ken Hutchins went to extremes.  He recommended training to absolute failure, and then taking 5 days or so between sessions.  I disagree with this, as I found that not only does maximum muscular overload become dangerous in the long term, but this practice ignores the importance of the daily, or near daily oxygenation of the blood pumping through the musculature.  I believe this blood pumping, only achievable with high-rep exercise, is crucial for overall health and fitness! 


Hence, my recommendation of doing high rep calisthenics, along with near maximum resistance isometrics, self resisted exercises, and above all virtual resistance exercises.  These can all be done perfectly safely, and they all address the six factors of real exercise that I mentioned before. 


In addition, doing a set of super slow exercise, such as pushups done really, really slowly- (10 seconds up, 10 down) is a brutal, yet highly effective way to perform real exercise!  In fact, it is the “most bang for the buck” of any exercise you can do.  But do it in moderation. 


It is that taxing on the central nervous system, and can “burn you out” if you do it too much.  I say, exercise daily!  Enjoy it, but make sure you make it hard, not fun.  Then, take a walk in the woods.  Go dancing.  Play basketball, baseball, or whatever trips your trigger.  Recreation is great, really!  Enjoy it- that’s what it’s for.


Just don’t think it is exercise.








Keto or Paleo?


The world of nutrition and fitness, health and wellness is as fraught with fads and fashions, unfortunately, just like almost everything else.  The cutting edge thing right now is the ketogenic diet!


Forget paleo diet- in this iteration of the perfect human diet, we go beyond paleo- we don’t just go “low carb”, we go virtually no carbohydrates!  Actually, that’s not quite true: perhaps 25 grams per day of so is permissible.  One medium banana has 27 grams of carbs, so you get the idea- ketogenic is almost no carbs at all!  Even things like your daily paleo green smoothie, such as I recommend with green and cruciferous veggies, kefir and, probably contains more carbs than that, probably about 30 grams or so.  Still quite low carb, but not quite keto carb level!


On the side of the ketogenic diet, it is definitely true that this way of eating can be incredibly therapeutic!  It has been used successfully for literally thousands of years, going back to ancient Greek times, in the treatment of epilepsy.  Fasting was recommended to treat epilepsy in 400 BC!  And Jesus recommended it in the book of Mark: And he said unto them, This kind can come forth by nothing, but by prayer and fasting.


He was referring to the a young boy, who lay thrashing and foaming at the mouth, which is a symptom of epilepsy.  Now, it must be noted that fasting is, in itself- ketogenic.  If you stop eating altogether, after a certain point you will begin burning stored fat for fuel- you are then ketogenic!  It really is that simple.  Humans have been going in and out of ketosis for all of history.


The difference today is that now, in this age of agriculture as opposed to hunting and gathering Neolithic times, we are absolutely surrounded with carbohydrates, protein, and all kinds of sugars, day and night!  And, of course, it is killing us, making us fat and sick, diabetic and prone to all sorts of autoimmune disease.  Going back to a Paleo type of diet, with fat and protein, and a few natural carbs like berries or sweet potato is the antidote.


But now, since everyone likes to go to extremes, ketogenic is seen as the way to go.  My take?  Well, aside from the fact that my moniker is PaleoJay, you must know which side I will come down on, right?   Well, I do say paleo is a wonderful way to cure most ills of modern life, but a ketogenic does indeed have its place.  It is wonderful as a therapeutic tool!


I go in and out of ketosis all the time!  Intermittent fasting is an in-between way of having the best of both worlds.  You know: eat supper at around 4 PM, and don’t eat again until 10 or 11 AM the next day.  Actually, this is kind of my daily routing now, so I kind of fast every single day.  It doesn’t feel like it, but I am.  My body just starts burning fat after 4 PM, and all through the night. 


In addition, I rarely have carbs in the morning, except for my paleo smoothie, coffee with coconut oil and heavy cream, and a couple of eggs.  Maybe bacon, on a really good day!  So actually, my keto continues on until lunch/supper (I usually only eat two meals per day). 


So what I guess I’m saying is that if you have an autoimmune disease, like type 2 diabetes, Alzheimer’s, or any of the myriad other diseases that are autoimmune, including cancer and heart disease- by all means- go on a strict ketogenic diet!  Lots and lots of fat, limited protein, (excess protein is turned into carbs by the body), and really no carbs at all.  You will pretty much be eating lots of fat, with just a bit of protein, and then fasting on top of it. 


It is a therapy.  Keto can be very effective in rectifying deep damage caused by our modern, faulty diet.  Do it until you are free of the autoimmune condition you suffer!  It probably won’t even take that long- often, modern disease can be reversed by fasting, going Keto if it will take a while so you don’t starve outright, and getting adequate sleep, sun exposure, and natural exercise.


After you are well, and happy, and ready to enjoy a healthy life? Go Paleo, young man or woman!









Get a Vitamix or DIE!


I’m sorry for the hyperbole within that title- ‘Get a Vitamix or die!’  You won’t really die- you will be just like the hordes of almost undead Americans that are gradually slipping into not only unhealthy, but into levels of diabesity.


If you are not sure by now what diabesity is, let me illuminate: diabesity is the precursor to all modern degenerative disease.  ALL. 


Once you are on this path, there is no good way out.  You will continue eating your processed carbs, blithely ignoring everything I say on a weekly basis, and gradually getting fatter and fatter, or at least more insulin resistant and diabetic.  As you ignore my recommendations to go lower carb, and higher vegetables in your diet, it will not go well with your health.  Sorry, but it is guaranteed! 


Higher carbs, processed (fast and boxed and packaged) foods will sicken you, slowly but surely.  Just as a high vegetable, with a modicum of low sugar fruits thrown in- (like citrus and berries)- diet will gradually make you healthier and healthier!  But most folks will not incorporate large amounts of vegetables into their diets!  This is the truth- they are acclimated to modern ideas, and those ideas say “Eat what you like!  Moderation in all things.  Keep calories in line, and you are fine!


The only good thing is that those who have been paying attention to actual modern science know that this is BS.  Calories, overall, mean very little.  Ratio of carbs to fat mean much more.  As does quality of meat, eggs, and seafood- pastured, free range, and wild caught, to point it out! 


QUALITY OF FOODS MATTER, HUGELY.  Most sources will tell you it makes no difference.  They are wrong- a calorie is not a calorie!  A Skittle is not the same as Kale. 


And, most importantly, the quality and nutrient density of foods are paramount to health!


And here is why you need a Vitamix, or you will die in squalor and pain in a back alley… just kidding!


Actually, why I say this is because, although you may not need a Vitamix or other high speed blender to stay alive: You do to stay healthy!


I kind of hate to “beat the same drum,” but the truth is that if you don’t have a blender to make yourself (and your family!) a  Green Paleo Smoothie that you can drink on a daily basis- you will not get the greens and other anti-oxidants, including spices that will give you optimal health.  You won’t- it’s almost impossible in this modern world.


Millenia ago, you and your tribe would have been foraging around, looking for anything viable to eat.  You would have grabbed any green matter that presented itself, and made a point of testing it out.  Over time, your tribe would have figured out which plants were good, and which weren’t.  Mainly, this would have been the women, while the men were off hunting mastodons!  But, the information would have been passed on, be sure of that.


The point now is this: we are in an era where calories are all too available, for the first time in history!   This explains our out-of-control obesity, pre-diabestity, and diabesity!  It has become endemic! 


There is a super simple solution.  We need a lot of green veggies in our diet, which we no longer get.  Also, berries and citrus, those low sugar fruits loaded with anti-oxidants.  The spices are also important, since spices like ginger, cinnamon, turmeric, clove and some others as well are more potent sources of medicinal properties than most actual drugs.  Spices are wonderful foods, superfoods really! 


So, fire up your Vitamix, or other high speed blender!  There is really no way to get a high amount of green vegetables into your diet- NONE!  And using your blender, you can mix up a huge amount of veggies and fruits in short order, put them into canning jars in the fridge (after drinking the most recent, and most loaded with nutrients), and thereby you can load up your diet with all that you really need, paleolithiocally.


Other Paleo folks will contest me to my dying day.  I don’t care- a blended smoothie will give you more nutrients than almost anything I can think of- especially on a regular basis!


Blend yourself to health!


Health Priorities


Our lives are consumed with keeping things going- at least mine surely is!  Two trees fell last night, unbeknownst to me, and unfortunately both of them fell across a road!  Yikes.

I was working in my garden, and then remembered I needed to pick up some branches that had fallen recently, so I could mow later.  I picked up said branches, and then spotted two more, up behind the garden.  Now, you need to know that my property is located in a coulee, which in the French parlance of the explorers who explored my area here in the driftless zone, long ago- a coulee is a three sided valley.  A big valley in my case, surrounded on three sides by tall bluffs, covered with woodlands.  It’s wonderful in that it is naturally very isolated.

My house, one of the original farmhouses in the coulee, is on the corner of the two roads that converge in the valley- and so, I have a road on the south side of my house, and another on the east side.  These are the only two roads that are out here. 

When I went after the two branches up behind the garden, I noticed a lot of shade here.  ‘What the heck?’ I thought, and walked up the little hillside to the road.  A tree had fallen, probably due to the incredible amount of rainfall we have had this year in the Coulee Region.  The tree, a box elder, halfway blocked the road to the south of my house.

Sighing deeply, I’m sure (I have lots to do lately), I got my chain saw, my wonderful Stihl Farm boss, and went to work.  Maybe an hour or so, that was it, and the road was at least clear.  The rest of the tree can wait until Fall, or at least until I have more time.  I still had to mow, the next three days are scheduled for all rain!

I decided to head down the East road, to see if there was more damage.  I drove my diesel tractor, chain saw still along for the ride… there it was- another tree down!  I was the menace of the coulee, blocking both roads! 

I got down, fired up my Stihl, and cleared up this mess as well.  Another hour.  That’s two hours of heavy chain saw work, cutting, bucking, dragging, and stacking of bad firewood- and, this morning was my big heavy pushup workout day- so, I was a bit tired to start.  I like to take it easy after a heavy workout.  Recovery is important!

Now, I could finally mow!  Mowing is quite enjoyable, since I can listen to podcasts, or to AM radio like Rush Limbaugh.  No one explains modern politics better than Rush!  When I finally finished this, a couple of hours later, I went into the house.  I told my wife about the two trees down, and how I had to cut them up. 

“Did you cut up the old dead apple tree?” she asked. 

I shrugged.  “I never even thought of it.”

She looked crushed. 

Well, I guess I will cut that down tomorrow, in the rain.  Why it was important, I had to ask.

“Because I can see it out the kitchen window,” she responded. 


I guess it’s all about priorities.  I wanted to clear the road so no one would get killed driving home in the dark.  But, since she spends a lot of time at that kitchen window, that seemed most important.

It is similar to everything in life, I thought.  A healthy diet, for instance, one without grains and sugars, heavy on vegetables and grass fed meat- it seems really important to me!  To get a good night’s sleep, every night, and to exercise on a daily basis- it all seems incredibly important to me. I am super-aware of how I will look and feel if I do such things right on a regular basis, and how bad I will feel and look if I don’t.  I make it a priority!

Other people have very different priorities.  They are fixated on making the maximum income, for instance.  Stay up late, eat fast foods, so you can ‘make deals’ and work more and more and more!  Ignore exercise and sleep, pay no attention to family and ‘tribal’ community connections- pursue the mighty dollar above all else!  And when you do have ‘downtime’- hey- party and go on elaborate vacations, showing everyone how you have got it made! 


Ridiculous.  We all need to set true priorities.  As humans.  We need to perform regular human maintenance- we need a good, paleo type of diet.  We need natural, ancestral sorts of exercise, as shown in the Perfectly Paleo Exercise book.  Calisthenics, Virtual resistance exercises, along with good stretching- forget heavy weights and gyms and Crossfit and long distance running and triathlons… they all have nothing to do with true health, with physical culture.

And don’t think I am telling you to go with the Medical Clinic Paradigm- the one that tells you that you need to go to the doctor on a  regular basis, getting tested over and over for anything that might possibly be wrong, and then to take dozens of prescription drugs to alter your mood, your cholesterol, and your blood profile:




I really want you to not do any of that!  That is just the corrupt, current medical business practice, wanting you to spend lots of money on tests, (scoping for dollars), drugs, and surgeries!  Just forget all that, and be like our grandparents and their forebears all the way back to paleolithic times: do it yourself! 


Again: exercise daily.  Sleep 8 hours nightly.  Don’t take drugs, prescription or otherwise. (Prescription are worse than recreational, really!).  And above all- clean up your diet- eliminate grains, especially wheat.  Eat grass fed, pastured, organic and natural.  And cultivate a ‘tribe’, whether through church, or school, of family, or all of the above- we are social beings after all!

And get out in nature, every day.  It is amazing to me how many folks are just stuck inside, staring at screens of one sort or another.  And they never venture outside!

Although I do my share of “screen staring”, for instance as I write these words, I more than make up for it by my outside time.  I pretty much live in the Little House in the Big Woods, and only after all is taken care of do I venture inside to do my “fiddling”, meaning my writing and all else.

So, set your priorities my friend- your body, fitness, and mental state first, so that you are prepared to support your family and everyone else in your tribe.  Only if you have taken care of yourself, set your priorities, can you hope to accomplish anything else truly worth doing.


Socialism is NOT Paleo!


If you are like me, you have a strong urge to sequester yourself away, living as full and healthy of a life as I can.  Working on my land, my few acres upon which there is always something that needs doing!  I’ve had numerous large trees come down this year, and some I’ve cut up- others are waiting, waiting for me to have the time to cut them, move them, stack them, and stack and/or burn the brush. 

I’ve had trouble with my old 1962 Ford pickup that needed taking care of, and well, you get the idea- I’m sure your own life is just as beset with complications that demand your immediate attention.  But the king of them all for me is our latest- a kitchen remodel!  Oh my gosh, you haven’t lived until you have washed dishes in a tub outside with your garden hose for over 6 weeks, and had no stove or sink at all.  (At least downstairs- the upstairs remodel was last year)!

And now, we have a wonderful, super-functional new kitchen.  Just have to get all of the furniture out of the dining room and the garage, and back inside, and finish off the downstairs bath…

Here is my point.  My paramount goal is to live peacefully in my rural setting, tending a large garden, seeing my neighbors and grandchild regularly, and cooking, reading, exercising, playing music, and writing.  It seems as if that would be easy to attain, especially now that I am officially retired.

It’s not.  Life really does happen- emergencies of all sorts, deaths and births, joys and tragedies- they are so much a part of the fabric of life that sometimes we forget- we don’t really have an option to just become a sort of happy recluse, indulging our own interests.  We are part of our tribe, and as much as we individualistic Westerners want to believe otherwise- the tribe takes precedence.  It is our duty to care for and help our family and friends, our sacred obligation, really.

But don’t think this means that we are required to take care of outsiders- the indolent, illegal immigrants, those that refuse to try, that expect to be supported as a right, whether native or foreign born!  These should be viewed as either hostile invaders in the first case, or bad seeds to be weeded out in the other.  A vital “tribe” can only thrive with ‘all hands rowing the boat’. 


Sorry- that was my brief rant on how some think that to be compassionate or accepting we need to support any sort of cultural rot that is shoved at us.  We don’t, and we should be ever vigilant about such stuff, forced upon us by a Big Government, whether it be Rome or any other more modern, socialist sort of tyranny.  I personally believe that we have escaped such a socialist tyranny with the last election, but just as in our personal lives: we are never “home free”.  There is always more to do!

My point is this: try to not bemoan your lot, (as I sometimes do, until I stop myself), thinking ‘Why can’t I just be left alone?  I have so much to do, so much that I want to do, and so and so needs this, and I really should help this person’- and on and on.   We all need to just stop, and think ‘I am here to live my life, and to do the best job that I can.  I am needed here, and that is enough.’

Easy to say, and hard to do.  Especially as we are surrounded by movie actors, politicians, business people, and all sorts of celebrities that do precisely the opposite: they are self-centered to an extreme, and partly because of this, they have become rich, famous, celebrated, and powerful!  It is tempting to copy them, to be more and more centered on self; working aggressively and always for our own advantage above all!  Why not, right- it’s worked for them?!


Because it is not right.  It is not good.  And ultimately, historically and evolutionarily: It is not Tribal!   

If members of ancient tribes had acted in this way, our kind would have died out long ago.  Just as we need to eat in an evolutionary way, eschewing modern processed foods in favor of real foods, vegetables and fruits and pastured meats and dairy, wild seafood- to be healthy and in tune with nature and our bodies-

We need to act in an evolutionary, tribal sort of way.  Doing what is right.  Right for the tribe, and our family.  It’s how we evolved, and for a good reason-  a selfish tribes person was ultimately ostracized, for the good of the tribe.  It was not to be vengeful, or mean- it was just necessary.

The evolutionary principle is obvious.  We all need to be good.



Get Healthy with Bone Broth


There is one simple, tasty addition to your life that is the closest thing to a cure-all that I can name- bone broth!  Bone broth is simply the bones, the marrow, cooked down for at least 12 hours into a miraculous, life-sustaining liquid.  A tasty liquid, that contains so many health benefits it is hard to believe.


I think the primary benefit is its gut healing ability.  Virtually everyone in the developed world has a damaged gut lining!  Gluten and gliadin (from wheat) GMO products, processed foods, fast food, NSAID medications like aspirin and tylenol, ibuprofen and the like, stress itself, along with a lack of enough good, restful sleep all result in a permeable gut lining.  Such a damaged lining exposes you to






Do I really need to list them all?  Let’s just toss out a few- type 1 diabetes, rheumatoid arthritis, Alzheimer’s, and even cancer are all basically autoimmune diseases, where cells in the body are attacking other cells in the body.  All can be traced back, ultimately, to a permeable, or leaky gut, where “invaders” can pass right into the body through the leaking “holes” in the gut lining.


That is really enough, right there- but the benefits go beyond even that- joint pain is relieved by the injection of the glucosamine and chondroitin sulfate that are contained in bone broth- why would you buy expensive supplements to do the same thing?  Also, bone broth is a better protein supplement than any you can buy, and much more assimilable. 


Bone broth will also improve your sleep, supply hard-to-find nutrients that will also improve eye health, vastly improve skin and hair health, (your hair will probably become thicker and shinier within a couple of weeks of use), and even improve your mood, digestion, and protect you against depression and mood swings! 


You probably are wondering- “How can I get this miracle into my life?”  At least you should be!  Well, it is really easy, and inexpensive too…


Just get a big pot, (a crock pot is ideal), and after you have prepared a pastured chicken for dinner, take all of the bones and connective tissues (the feet and neck and organs too if you have them!), and simmer them for at least 12 hours.  Put in a splash of apple cider vinegar to help break down the minerals in the bones, and some sea salt, and you are done- just strain out the bones in a colander or strainer, and put into canning jars.  Or else, just leave in the pot, and ladle out a cup of so throughout the day to sip on. 


Here’s the thing- I know many of your eyes are glazing over about now!  “(I hate to cook, I don’t have pots, or canning jars, or a crock pot- I never even use my oven!)”

Sadly, this is the current sad state of the cooking/health world.  If this is you, don’t despair!  Do two things:


1. Buy a good, organic bone broth in a box that you can easily heat in your microwave.  (Pacific Brand is excellent, and widely available).

2. Begin to learn to cook.  Not only is it incredibly important for your overall health- knowing how to cook is as important, perhaps more so, than learning to exercise, stretch, and otherwise care for your body!


I’ve been without a kitchen for a couple of months, as we remodeled our ancient farmhouse kitchen into a modern farmhouse kitchen, one with very usable, state of the art appliances, range, and space.  In the interim, I learned about how good, organic bone broths are available now, so making your own is not required.  This is a wonderful state of affairs for health!   I’ve also read good things about Kettle and Fire bone broth, if Pacific is not in stores near you.


If you have listened to me for any length of time, you know I am kind of a broken record about things health-wise.  Here is my broken record, repeating endlessly:

“Have a green paleo smoothie each day”, “Do Perfectly Paleo Exercise Daily”, “Walk and run barefoot, or with Xero Shoes, outdoors in Nature as often as you can”,  and now “Drink a cup or two of bone broth, every day!” 


I don’t know if this is you or not, but another one is this: “Learn to cook! Especially to grill, if you are like me!”  None of this stuff is hard, in fact, each thing I listed is one of the high points of my day!  What is hard?? 


Remodeling a kitchen!



So you Woke up this morning with Paleo on your Mind?


I know- you’ve woken up, and thought: “Perhaps a Paleolithic Lifestyle would change my life?  Because now I am:

1. weak

2. fat

3. diseased


Well, you can be a diesel engine-  Or, a Paleo Diesel, if you prefer; a Conan-esque, super efficient person who can handle any obstacle or disease, just by your well-tuned metabolism and lifestyle!  It truly is your choice…


What you need to do, is eschew, or give up what the evil rulers of our time are ordering you to do!  They want you to:


1. Eat low fat, only vegetable oils please! 

2. Move More- Eat Less- this means walking, jogging, mall walking, aerobic dance classes: all sorts of wimpy, stupid flailings of your limbs that accomplish almost nothing, but make you feel virtuous.  And then, you go on a “low calorie” type of diet, that results in you being malnourished.  But still fat.


I hope you know by now, if you have listened to me or any other Paleo podcasts at all, that this is B.S.  And no, despite the accuracy of it, I don’t mean Barbara Streisand. 


I want you to eat a full-fat, lower carb sort of diet- without fast foods, processed foods; and super low in sugar and super high in vegetables and and low glycemic fruits, like citrus and berries.  Sprouts and spices- mainly in green Paleo Smoothies, as outlined in Perfectly Paleo Exercise and at www.paleojay.com 


You know, it is literally true that, if you give up the processed foods, and high carb Barbara Streisand- oh, I mean B.S., sleep a good 8 hours per night, and exercise ala Perfectly Paleo Exercise on a daily, or near daily basis, you will sidestep most of the diseases and infirmities of modern times.


What exactly does this mean?  Well, it means that:


1. You will not become diabetic, or its precursor- diabesity.

2. You won’t become an old, obese person who is heading for Alzheimer’s!

3. You will build your tendons and ligaments, rather than let them decline, as they do in almost all conventional exercise approaches.  You will learn about the importance of isometrics, self-resisted, and above all Virtual Resistance, where the body resists itself as it moves through a range of motion, working not only the muscles, but the all-important tendons and ligaments that actually support the musculature!


If you do what I prescribe in Perfectly Paleo Exercise, following the diet of a green, paleo smoothie daily, and do the exercises as prescribed as well, you will turn yourself into a Paleo Diesel!


I came up with this term as I was doing things out on my land with my diesel tractor.  If you have never spent time amongst tractors, you wouldn’t know that diesel engined tractors are far more efficient than the typical gasoline tractors.  Diesels run on a really basic, unrefined form of petroleum - kind of like a SAD American diet, albeit for tractors!


They are basically PALEO TRACTORS!


They use unprocessed Petroleum, and are far stronger in pulling, and any other test of tractor strength! 

They have TORQUE- which is a measure of pulling, or raw strength capacity!


But, if you are more into “fluff”; little disco-dancing types of tractors- well- get a GASOLINE, aka processed foods glucose-fueled kind of tractor!


That is like a weightlifter type of tractor, a  Cross-fit Tractor” if you will:  but what you want is a Physical Culturist, a Paleolithic type of Tractor-body- one that is into the long haul, one that cannot only pull, and lift, and excel in the short-term- but one that will last  a long, long, productive time!


Well, that’s what I want.  I hope that’s what you want as well- a strong, fit, ailment-free body that takes you through your old years with grace, without hospital visits, or any infirmities that preclude you playing with your grandchildren! 


I am already there, spending time with my first grandchild, with NO health concerns, which I realize now is endemic amongst my 65 year old peers! 


To quote Pee Wee Herman- “Why won’t they listen to me?” 



I don’t know!!


When NOT to Work Out!


A really big lesson that needs to be learned about health, fitness, and wellness is to not work out sometimes!


I know, for me this was a hard, hard lesson to learn, and actually internalize.  If you are motivated to change your diet to a paleo path, eliminating grains and vegetable oil, and replacing them with good meats and seafood and a green smoothie loaded with veggies and coconut milk, spices, green tea and berries- why, then you are highly motivated indeed.  Just like me!


And diet is definitely the number one thing most folks need to change.  There is no reason to go “by halves” here- clean up your diet- it is all positive!  No downside whatsoever.


But, here is the thing: exercise is different.  The big thing is this- everyone thinks that more is better!


It’s not.  It seems as if it is at first, when you make great gains in musculature, endurance, and everything else. 

“Let’s just keep this going forever,” you think, “ I will exercise myself into a superman or woman!!”  You envision yourself getting bigger, leaner, and stronger forever, and eventually wearing a cape or carrying a golden lasso…


It doesn’t work that way.  At least not in the real world. 


Especially as you age.  And although I am now 65, I don’t mean that you have to be that old to change your exercise protocol- even if your are 30- well, you are no longer 20! 


The better your diet, actually, the less you NEED to exercise!  Diet is by far the most important element of fitness and health, and although I personally exercise every single day if I can- diet trumps exercise!  Exercise simply stimulates the body to use the good nutrients you have eaten, and takes advantage of the good rest and sleep you have had to utilize these nutrients to build your body into the healthy, wonderful shape that you want.


The takeaway here is this: if you feel you have to exercise every day, no matter what-


You don’t. 


Relax.  Chill out.  If your diet is good, if your home life is largely stress free (no one’s is, entirely!), and you have slept a good eight plus hours per night for a while-


Exercise is a good “plus” for you!  Do it, and go at it Perfectly Paleo Exercise style: hard, intense, and briefly.  This will stimulate muscular building, and also cardio improvements- but don’t forget stretching.  Stretching is almost as important as building muscle and endurance, and as you get older, it is even more important! 


Get on the floor, squat down for time, and STRETCH every day of your life.  And the older you are, do it more and more, not less and less as most do! 


And while you are young: don’t think you have to exercise to failure.  (EVER)  Don’t think you have to exercise every single day, although if life lets you, why do it, because it feels good and natural. 


But, if you are writing a list for your daily chores, DO write this:


1. Exercise 1st thing, unless you really can’t- then don’t, and don’t worry about it

2.  Eat Paleo, meaning real food

3.  Rest well, avoid stress, and cultivate your “tribe”, facilitating family relationships

4. Get to bed early, so you can wake up and exercise without conflict from more important things


THIS is Perfectly Paleo Exercise in a nutshell!


How to Work Out


Wow- this is an all-encompassing podcast, to say the least-  HOW TO WORKOUT?  Well, all I mean really is to give you a template.  A What to do when type of workout schedule.

I just see so many folks flounder when it comes to working out!  Really- it is not that complicated, and it definitely is not that hard.  It takes effort, sure; but so does working a job.  And most high achievers (no welfare folks need apply), have no problem with that!

Here is how I see it:  the problem areas-


1. Work out at home.  Yup, the number one reason for not working out is “lack of time”.  Working out at home gives you that time.


2. Don’t use a gym, or elaborate equipment.  Again, equipment is not only unnecessary, it is counterproductive.  Just use your own body!


3.  Realize that diet trumps exercise- REALLY.  As important as exercise is- and it definitely is, as I do it every single day- diet is way, way, WAY more important!!


That is basically it, as far as exercise is involved.  Use your own body- virtual resistance, Perfectly Paleo Exercise should be your core exercise, along with bodyweight exercises such as pushups and hindu squats and straight-legged setups and stretches, along with using gymnastic rings to do these bodyweight exercises…  Hey- check out my ebook Perfectly Paleo Exercise to see what I’m talking about!


But, one thing that has really helped me is this:


1. Choose one day of the week for one exercise program!


I know, it doesn’t sound like much, but let me tell you that there are many things that derail your exercise program.  Many.  Life intervenes.  So, what to do?


Today was Thursday, which for me is pushup day.  This makes it super simple- I wake up, and think “It’s Thursday!”  I know that that, and Sunday, are the big, pushup and whole body workouts of my week. 


It doesn’t matter if I haven’t had a chance to work out in a week, or even two.  On this day, this Thursday, I know I should, if I can, be doing pushups- so I do!  I get out my Perfect Pushups and, after I do my Perfectly Paleo Virtual Resistance Exercises (as I always do, 99% of the time when I awake), I know I need to do pushups today, along with wheeled ab extensions and side ab raises. (Those are what I have chosen- you may choose differently, but I hope not too much…)


On Fridays, I do Virtual Resistance, and then rebounding with further virtual resistance..


And so it goes- the important point is this:


Each day has it’s own exercise protocol!


And so, even if you miss a day, or two, or three, or- whatever- you know what to do on that day, when you finally can!!


It’s just like brushing your teeth- you do it if you possibly can!  And taking a shower, during which you oil pull, swishing coconut oil between your teeth as you shower- wonderful feeling of health, again! 


And, like drinking a green paleo smoothie as I outline in www.paleojay.com 

Exercise on a daily basis with Perfectly Paleo Exercise virtual resistance as a core, shower and “pull” coconut oil as you do so, and consume a daily green paleo smoothie-


This is not only “how to work out”- THIS IS HOW TO LIVE!






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