Healthy Habits to Live By: Coach Theah's 5 Primal Pillars
Updated: Nov 2
New here? Start here! These five simple habits are the foundation of everything I teach: eat lots of animals and plants, don't be sedentary, get plenty of sunshine, do something you love every day, and sleep. Master these, and everything else gets easier.
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Five Habits that build a foundation of overall health and well being
❣️Eat lots of animals & plants
⛔ Don't be sedentary
❤️ Get plenty of sunshine 🌞
❤️ Do something you enjoy everyday 💃
❤️ Sleep 💤
Seems easy....right? Well with busy schedules, the availability of processed food, our modern world isn't built to support these habits
# 1 Eat Lots of Animals & Plants
⛔Avoid grains, sugars, and industrialized seed and vegetable oils (canola, corn, soybean, safflower, etc.). These foods are pro-inflammatory and nutrient-poor. They contribute to all manner of chronic disease
❤️ Enjoy plenty of meat, poultry, seafood, eggs, vegetables, fruits, nuts, seeds, and healthy fats and oils. These are the foods that have sustained humans for as long as we have been roaming the planet.
❤️Decide what works best for you.... some people enjoy eating more animal protein where others choose to eat a more plant based diet. Just choose from the many primal-friendly foods options, eating sufficient protein.
❤️Food is meant to be enjoyed! Any way of eating that makes you feel bored, deprived, or sad isn't sustainable. You can eat primally and truly love what you eat.
#2 Don't be Sedentary
Our modern way of living has made everything accessible by the touch of a device... We no longer have to move and so many of us are even working remotely and don't have to get up and walk to the car, the office, go out for lunch or other everyday movement.
❤️The human body is meant to walk, jog, climb, push, pull, carry, bend.....
❤️For overall good health, one of your top priorities is to move daily.
Include: Walking 🚶♀️🚶♂️
Lift: lift heavy things: Resistance Exercises
Occasional High Intensity - sprint or other movement
⛔Avoid prolonged periods of sitting
✓ take frequent working breaks and walk
✓ Incorporate "micro workouts"
Try a micro workout for busy days
❤️Walking is the best exercise there is.... it is a staple in your primal way of overall health
✓engage in a walking challenge with friends, a group of co-workers or neighbors
❤️Resistance exercises designed to challenge your muscles (doesn't have to be at the gym)
✓engage in a couple sessions per week 10-20 minutes 3x per week
❤️Listen to your body and prioritize rest and recovery
These five habits are inspired by Mark Sisson's Primal Blueprint. Read more about how to move, lift and sprint, and see my take on walking vs. running.
#3 Get Plenty of Sunshine
❤️Connection with nature is the vital to well being
✓being outside will improve mood & reduce stress
❤️City dwellers, seek out a park or other green space
❤️Sunlight is by far the most effective method of increasing vitamin D levels
✓ Studies suggest about 4 in 10 adults are low in vitamin D
✓ Low vitamin D levels are associated with heart disease, certain cancers, depression and osteoporosis
❤️Make an effort to get outside each day and let the sunlight hit your bare skin
Learn more: why you need sunshine.
#4 Do something you love ❤️ everyday
❤️Make time to do something you love everyday.... Sounds simple, Right?
Yes, I'm giving you permission to let loose, laugh, dance a funky dance with your kids or grandkids, play fetch with your dog, or even read a novel or enjoy a podcast.
❤️This is about living a life that includes moments of joy
For me, I love to take my dog "Rocky" for a run in the morning. Or we may walk to the beach or maybe we'll go out on the boat for the afternoon. I love to cook with friends and I enjoy listening to health podcasts and I love to blog. Find your passion and make the time to enjoy it everyday.
#5 Go to Bed On-time
❤️Prioritize rest and sleep
❤️It's impossible to be healthy without getting quality sleep
❤️Good Sleep starts with going to bed on time
For more on sleep, read my post on going to bed on time and the Primal Blueprint guide to getting plenty of sleep.
Ready to build healthy habits that stick?
Book a free 60-minute consultation and we'll turn these five pillars into a simple plan that fits your life.
Disclaimer: This content is for education only and is not medical advice. Please talk with your doctor before making major changes to your diet or exercise routine.
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