By Jay Bowers aka PaleoJay
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I think this is a sane recommendation for any person: work out sensibly for one hour, every day of your life! Not too extreme, and not wimpy- you need this hour for strength and flexibility training, not mindless cardio, where you run like a brainless chicken. Such “training” only drains you, diminishes your muscle, not build it, and ignores strength building (the essence of truly working out!).
A true workout is very mindful. You need to ‘think into’ your muscles, flexing them slowly, and intentionally, throughout each exercise. This can be using weights, barbells and dumbbells, or bands, calisthenics, or a myriad of machines. What you use is not really that important at all- sales people will tell you otherwise, but trust me: it’s the intensity that matters. Time under tension, if you will.
I use a combination, gymnastic rings hung up high are actually a near genius exercise device! Instantly scalable, from very easy, to superhuman level. All in a rather cheap, portable package that never wears out, and can target every part of your body. Pushups, pull ups, rows, one-legged squats, dips- you have it all in the rings! Plus, it’s silent, and actually kind of fun, in a way…
You can also add in other things, like heavy deadlifts (on occasion!), along with Jefferson curls, also called stiff legged deadlifts for the lower back- very effective, and very SAFE! As I have aged, I have stopped doing a full routine, and instead do upper body one workout, and the next workout do lower body. Full body, at least at age 72, is too much; better to split the workout for recovery.
To workout for one hour per day should not seem onerous- it is well worth it to spend one hour out of 24, when by doing so you make the other 23 hours far more enjoyable and productive! You will make yourself immune from awful joint replacement operations, and bypass endless diseases of disuse that clog our medical clinics!
Each day, what works for me, and has for many years, is to get up, and stretch and do what I call ‘virtual resistance’ in front of the television. This is simply flexing your limbs, for repetitions, as if you were lifting weights. You supply the resistance from within as you move. Try it with curls: just curl you arms, as if you hold weights. You can make it as hard as you like, simply by flexing! Do it with curls, military presses, shoulder raises- every exercise there is. Cover the whole body, and you will be drenched in sweat if you did it intensely enough, and on top of it you will feel energized, rather than drained as if you had used actual weights.
Do this for about 1/2 hour, while you enjoy your TV program. Then, later that day, go to your rings and weights. Mine are in the basement, yours could be outside, or anywhere really. Rings at least!
I also add in, besides ring pushups and pull-ups, etc. : Superslow pull-ups, dips, and military presses! I watch my big clock on the wall, and do military presses with a dowel, slowly, as I resist my super slow movement up, and then down, for one minute, to a minute and a half. You need a power rack for this, but you could do the super slow pull-up slowly on the rings, bending your legs on both the upward, and the lowering portion. Just make it as hard as you can, for both up and down!
Then, the super slow dip needs a dip station: I made mine out of plumbing pipe years ago. Just go slowly up, and down, for at least a minute.
The beauty is, that there is NO danger of injury, and you are strengthening not only your musculature- but your tendons and ligaments as well! This whole routine should only be anothe
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As we age, standard medical practice expects us to give up all common sense, and self-determination. They want to “take over” everything, and we are supposed to just acquiesce…
I am here to tell you to vehemently protest, and to take charge of your own health and future, just as you hopefully have for your entire life. Modern Medicine is NOT your friend!
My uncle Bob Manthey, my mother’s older brother, just turned 102 last week. He never saw a medical doctor during his life, except when he enlisted before World War 2. He got mandatory vaccines then, probably for smallpox, tetanus, and cholera. That was the last time he received medical treatment…
Uncle Bob became an eye doctor himself after the war, where he served as a Navy Pilot. He was (and is still!) a very intelligent man, and very concerned with natural health!
He went on to have 12 children, and a wonderful, healthy, rural life. He started in South Dakota, where he was born, and eventually moved to Kansas City to expand his medical practice.
Of course, natural genetics has a lot to do with lifespan. But the way you live, a life in nature on the land, eating a natural ancestral diet while avoiding toxins such as cigarettes, excessive sweets, and participating in natural exercise protocols also has a lot to do with anyone’s health!
Uncle Bob used to come visit us at my parent’s house, and he never failed to give lectures and demonstrations about natural health and its importance! He always posed for pictures with ours and his family, seated cross-legged on the ground, throughout his 90’s! He never ceased to amaze me, and still does.
Now, he lives with his daughter, and still enjoys dancing and playing music on a number of instruments. He is a role model for us all!
Compare this to people today, who go constantly to the doctor and clinic. Whether they have an ailment or not!
Colonoscopies, Cat scans, extensive examinations; the list goes on and on….
Trust me, the list is endless, and once they get you in their clutches, they will test and scan endlessly, until all of your money is gone. Even with good insurance, they will take all of your money- even if nothing, ultimately, is really wrong.
This is the modern scam.
I am here to suggest that you just be like my Uncle Bob! AVOID the doctor. If you break a gone, or are gun-shot- go in. They are Great at such emergency care! But as for granting you health, for making you a vital, healthy, long-lived person?
In this, they are without a clue.
I am 72 now. My wife of the same age and I have both gotten cataract surgery, and that is a true wonder of modern medicine, just like emergency life saving medicine. In fact, going to an eye doctor is probably the best care you can get- non-invasive, no harm involved, and they can tell by observing your eye health the entire cardiovascular health of your whole body! Just by seeing the condition or the vascular makeup of your eyes.
But if you go to a standard medical internal medicine doctor, they just go by charts and generalities. “You are over 50? Take a statin! And blood pressure medications! And see me twice per year, and I’ll give you endless meds, forever and ever. You’re welcome…”
They told my own father that he had high blood pressure his whole life. They said he still did when he died at 98.
I call bullshit.
No doctor will tell you that high blood pressure happens for a reason. Your body needs blood somewhere,
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We all want to live a good life. We NEED to live a good, successful, in harmony with nature and our neighbors type of life! But, what sort of life should this be? Should we live in accordance with modern tradition, by moving to a major metropolitan area, and get a high paying job, and raise our family either in the city itself, or in the nearby suburbs?
NO! What you really want and need, to be healthy and well adjusted, is to live a PALEO LIFE. By this, I mean a life that is in accordance with our evolutionary past. A life that, just like the paleo diet itself, is in the way that we evolved, and and the type of life that we are meant to live. A life that will make us ourselves, our families, and our nearby community all in sync with nature, and will allow us to be the best, most in harmony with our evolution that we can be!
What sort of life would this be? We are going back go Ancient Greek, and early Christian ideals here. I believe # 1 would mean a rural, either country or small town type of life. A place where we know our neighbors well, where everyone is as self-sufficient as they can be!
A place where all have a voice, and big government is as minimal as it can be. A place in the woods, or in the countryside, far from the inevitable corruption that accompanies metro-types of areas, where there are huge concentrations of people in a smallish area.
Look at our big cities of today, everywhere: they have become awful places, in every sense of the word. Out of control crime, de-policing, no punishment for horrible acts, along with horrible schools that teach nothing, and could care less. Big cities are now cesspools of crime, where the most evil and incompetent are put in charge!
I see our modern cities in the U.S. where I live now, as akin to old cities of antiquity, that are abandoned and left in the jungles. The builders have left, or been destroyed, and replaced by degenerates, and even subhumans who have wandered into these cities, and pretended, or ‘aped’ the former residents, with no knowledge or ability of how to actually maintain or step into the roles of these forebears. They only want the power, the ‘prestige’ of the former geniuses, with no responsibilities or anything else.
So, where to go? These cities are utterly lost. Rural America is still unspoiled! Go there, and build a life. It is still available, as long as big government, meaning nowadays big Democratic top-down authoritative government if kept at bay!!
Smaller cities, particularly in the Midwest and the West are still unsullied, and open to honest settlers. They are basically unchanged, and while ‘liberal’ socialist types are everywhere, even here, they are not given free rein! Reason still rules, although liberal/socialistic/communistic nonsense is constantly attacking…
Florida is an antidote to the retarded hellhole of what California has become, and so that is certainly an option. You will need to do your homework, but the thing is: at least in the U.S. there are many places where you can still go to live a successful paleo type of life! A life unencumbered by Big Government, and a purposeful breakdown of Western Civilization itself.
Go to where small towns, small businesses, and small schools still hold sway! Homeschooling is wonderful, and small towns is very similar to what it was in “Little House on the Prairie”, where local families hired a teacher to teach their children directly, and determined the curriculum. No Teacher’s Union was asked for, or wanted!
Remember: This is for your own good as well. Each person and family is such communities wil
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We talk here about what to do to optimize our health and wellness. And rightly so! Eat right, a strongly protein-centric diet. Plenty of micronutrients, from a paleo type of diet. Good sleep, every night, in a dark room, devoid of blue light distractions and screens…
Of course, all of these are essential to a healthy life for us and our family! Along with proper strength training, and adequate flexibility.
But all of this counts for naught- if we lose our country of Western civilization and all that that has given the world at large!
Right now, the Democrat party in the US has proven that they are determined to undermine, and then terminate our country as it has stood since its inception. By erasing our borders through non-enforcement, and allowing unlimited illegal immigration of the uncivilized and unlawful into our country, they have literally turned traitor.
Every advantage built into our country by our forefathers is open now to be trashed! Crime is being redefined, and legitimized throughout our nation, particularly in the large cities. Traffic laws are being ignored and punishments are no longer enforced.
Hiring is now meant to be done by quotas of race and sex, not by merit. Excellence is suffering; soon to be ruined by such quotas and mandates. We are allowing the 3rd world primitives to enter our developed, civilized space of refinement and privilege. No requirements are being asked, no basic levels of literacy, or knowledge of civics and western civilization are being asked for…
Why is this being perpetrated on the American people??
Because the Democrats want the votes of what they see as a permanent underclass. A huge group of basically illegal people that are, and will be, eternally beholden to their ‘Masters’; the politicians in the Democrat party that will give them everything they need and want. Forever!
This is the bottom line. Sad but very, very true. It is also sad that here, in a basically health and fitness podcast, these political matters should of necessity be brought up. But the truth is that, without our free, clean, and very much Western nation and way of life, all else we desire to achieve and enjoy in our lives is gone- impossible!
It would be as if the Persians, long ago, had conquered Greece, and destroyed the freedom and Western way of life they were even then developing for us. It would all just- disappear!
The Democrats of today are as the traitors of the past- those who would offer the Persian invaders a secret way into their homelands, for a bribe of golden coins. They were foiled back then: and they need to be stopped now!
And this invasion is only part of the horror. The Democrats plan not only to swamp us with invaders, but they also plan to deny us the ability to innovate, and enhance our energy resources so as to deal with transportation and heating and cooling. They raise Climate Change as a false god to which we should sacrifice our technology, which is the undeniable fruit of Western civilization and capitalism. In other words: discard the armor that we have developed that protects us from the undeveloped and primitive of the rest of the world.
Even things like allowing biological men to compete with women in women’s sports- the Democrats are overwhelmingly in FAVOR of this, and virtually no one else.
I could go on. But my point if made: if you want you, and your family, to live a free, healthy life, lived as you have determined is the best for you and yours-
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Ever since the paleo diet hit the news and the internet, different iterations and ‘spins’ on that format have appeared endlessly. Even at the supermarket, I see magazines in the checkout lane, screaming KETO in large print! “Eat FAT FAT FAT!” is all around, along with Carbs are death!
On the next magazine, Ozempic the diet drug is touted. “ Get skinny fast!” Really? They neglect to mention that not only do you need to take the drug for LIFE, but also that you lose muscle as well as fat! (What a wonder drug is THAT??!!
Actually, nothing has really changed. The Paleo Diet is still the ancestral human diet, and drugs and ketone inducers should be ignored. The Carnivore diet of all animal products, primarily beef, can be great temporarily, as a kind of reset. But really, an ancestral human diet, a paleo diet, is our long-term sweet spot; a place that humans can live forever. In fact a place where humans have lived forever, and where we can maintain healthy, happy bodies of vigor and resilience for our whole life!
All we have to do is eat real, nutritious foods of natural meats and seafood, with a mix of vegetables and some fruits and nuts. Have full fat dairy in the form of cheeses, yogurt, and kefir, and add in exercise of strength training, small amounts of running, and walking, preferably barefoot on the grass. Sleep a good eight hours per night in a blackened room, without checking the clock during sleeping hours! (Really, don’t look at the clock at night. That only puts you into a ‘doom loop’ where you constantly are checking with mental gymnastics as to ‘how many hours are left til I have to wake up’…. This alone ruins your rest and sleep. Set an alarm if you want or need to- but don’t check that clock every time you awaken for a minute! Changing this one habit alone completely rescued my nightly sleep…
Stretch daily! Morning stretches done daily in front of the TV, along with a dedicated strength session in your yard, deck, garage or basement are completely mandatory for every human. Without such daily attention to your very humanity, and you will start to break down, slowly but surely. Let your muscles atrophy and so too does your brain, bit by bit.
The human body is an intricate balancing act of the proper nutrients, consumed by a body that is stimulated by the proper activity to require those nutrients to fuel and rebuild a sophisticated animal machine. It’s kind of like the ‘Dance of Life’!
As for drugs, as in ‘diet drugs’? They don’t belong in your human body! In fact- NO DRUGS BELONG IN THE HUMAN BODY! That is the ideal, now and forever. If you are taking drugs, either recreational or prescription- get off of them! God made your body as is; he never required man-made drugs for you to thrive. TAKE NO DRUGS!
The same goes for surgeries. Most surgeries are optional, and are a way for clinics and hospitals to MAKE MONEY. For instance, you can reverse the need for knee surgery replacement with exercises shown by Ben Patrick on the kneesovertoesguy.com website. Many drugs and surgeries deal with conditions that can be rectified using natural methods that aren’t so invasive, expensive, and destructive of the body as those from the clinics!
But all of that aside: just lead a natural, ancestral life! Be outside in nature, as much as possible. Garden, play and relax in your yard. Get lots of sunshine, and keep chemicals OFF of your lawn and garden. Be a keen observer of nature- birds, deer, and all the wildlife in your area. Relish it, it is TRUE beauty!
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As you go through life, some things are constant. Working out is one constant: your body needs to work out, consume healthy foods, and get ample sleep every day of your life. These things remain the same!
I have found that working out for strength and flexibility actually become more important as you progress into your 50’s, 60’s and beyond. But the amount of stimulation your muscles need for strength decreases, while the stretching required actually increases somewhat.
Actually doing a strength session can be very intense, and productive, in less than a half hour! It is the intensity that matters most. Also, recovery from an intense session of strength training needs to be longer than when you are younger.
I have also found that really draining movements, like heavy squats and deadlifts need to be far less frequent. In your senior years, you probably have all of the sheer bulk you would want, anyway! To be strong and yet defined is far more desirable as you get older.
I have pretty much eliminated, at age 72, the barbell back squat, the deadlift, and the bench press. Pushups on the gymnastic rings, along with flies and other movements are preferable to bench presses, and can be done at many angles. Single leg or ‘sissy’ squats using the rings for balance are also much better for your knees, and take the emphasis off of your glutes and put it on to the front thigh. Substitute the squats for these..
I also do kettlebell swings instead of deadlifts now, for high reps. Quite exhausting, and targets the lower back without overstraining the nervous system to the point where recovery suffers!
Dips, pull-ups and rows are always good, and are improved by doing them on the rings as well. As we age, it is great to avoid spinal compression by loading the body excessively by means of barbells.
Walk backwards, resisting with a heavy band anchored against your movement, and then walk forward. I do this as my warmup before my strength sessions, for about 10 minutes- this will forestall knee problems very effectively. Credit to the Knees over toes guy Ben Patrick for this! Truly wonderful inspiration from him.
I used to work out for hours at a time. I was young, and I was kind of stupid, well, uninformed at least. Now I know better:
Workouts can be short, but yet intense. Results do NOT suffer; in fact they can be BETTER!
But, be sure to prioritize stretching. Each morning I stretch, and do Virtual Resistance, first thing. In front of the television= a win-win. Wake up your body productively, and stretch it out for the day to come, and you are setting yourself up for a wonderful day.
Then, follow through with your diet: Eat protein, and make that your priority. If you want some carbs, go with sour dough bread, but minimally. Have a paleo smoothie (PLEASE) like I do daily- but now I consume a small one, of veggies, kefir, some berries and citrus, and sour cherrie juice that is spiked with iodine, vitamin D, and cod liver oil. This is your “insurance” nutritionally speaking, and should be adhered to religiously!
These are the basics. After these are fulfilled, just live a good, balanced life, as our founding fathers decreed. Religion, conservative politics, and observing the golden rule along with your neighbors….
Life can be quite simple, and wonderful. Just adhere to the basics of Western Civilization!! All else is dross.
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Most Americans nowadays are severely overmedicated, malnourished, and sick!
This sounds like an extreme statement, but is nevertheless true.
Most adults are on a number of drugs, from anti-depressants, statins, high blood pressure drugs; drugs to help you sleep, and drugs to wake you up. The average number of drugs the average American is on at any one time, are 7. At a cost of $1200 dollars per year, per person.
Of course, this is excluding the cost of going to see the medical doctor, and whatever procedure he decides you should have… Oftentimes, procedures and tests are given that result in huge bills for the patient, and those expensive tests are totally unnecessary.
Also, you can be prescribed drugs for which the doctor receives a ‘kickback’ of commission for prescribing them. All of this is ethically highly dubious, but it goes on regardless.
Is it any wonder that medical bills are the number one reason for bankruptcy? Perhaps this is why anti-depressants are one of the biggest drugs to be prescribed!
How many drugs should a person be on? NONE! But this does not seem to be the goal of the doctor at all anymore. They just keep on prescribing, and never get around to weaning you OFF the drugs, which ALL have side effects, which you get another drug prescribed to to treat THOSE effects. This is a pernicious system, that feeds endlessly on itself, making us sicker, and more dysfunctional as time goes on.
Drugs are just treating our messed up lifestyles! A calorie restricted, low fat diet of processed and fast foods. A lack of good exercise, sunshine, and good sleep. Fulfilling relationships and conversation with the TV OFF are the best “prescriptions” you could ever have in your life. Getting out in nature with your bare feet in the grass and strolling down a woodland path will do more for your health than any stupid cholesterol drug can ever do!
Be a stoic! 1Moderation in All Things: Adopt a balanced lifestyle, incorporating healthy eating, moderate exercise, and ample rest.
Rely on yourself, in other words. Be your OWN doctor! Drugs are usually NOT the answer.
The only real breakthrough of Western medicine was the discovery of penicillin and the whole class of antibiotics. Alexander Fleming discovered that this type of fungus had an antibacterial property. This led to discovery of the drugs that could treat deadly diseases such as pneumonia and tuberculosis and many others that wiped out these heretofore untreatable diseases!
This gave western medicine and your medical doctor a halo effect; such that now doctors are regarded as near god-like in their wisdom. No, they just gained access to a form of drug that is amazingly effective!
And what was the treatment of choice for Tuberculosis in the old days?
Doctors could only advise their patients to rest, eat well, and exercise outdoors.
This is still the very best advice you can give to people today. It’s the very best we can do, overall!
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An Easter Story
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Chapter 3
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Part 2
Final part 3 published soon...
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The podcast currently has 242 episodes available.