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The 10 Laws of the Primal Blueprint aren’t a modern creation Antti Niemi Authentic Jersey , but the laws that have governed human evolution for two million years. The following 10 Laws make up the activities and lifestyle behaviors of our primal ancestors—the very supportive habits that created healthy, happy, strong, lean and versatile primitive beings. Follow the 10 Laws and align with your genetic recipe for optimal health and wellness*. (For more in-depth explanation of how the 10 Laws shape health, check out the Primal Blueprint’s 8 Key Concepts. To help get you started on the 10 Laws, follow our Action Items.)

1. Eat lots of animals, insects and plants

Focus on quality sources of protein (all forms of meat, fowl, fish) Jiri Hudler Authentic Jersey , lots of colorful vegetables, some select fruits (mostly berries) and healthy fats (nuts, avocados, coconuts, olive oil). Observe portion control (calorie distribution) week-to-week more than meal-to-meal. The majority of your calories should come from animal protein; however, the bulk of your plate should be made up of colorful fruits and veggies. Eliminate grains, sugars and trans and hydrogenated fats from your diet.

2. Move around a lot at a slow pace

Do some form of low-level aerobic activity two to five hours a week, be it walking, hiking Jamie Benn Authentic Jersey , easy bike riding or swimming. Low-level activity is necessary (especially if you find yourself chained to a desk every day). Ideally, and when possible, find time to go barefoot or wear as little foot support as possible. The combined effect will be an increase in capillary perfusion and fat burning, and an overall integration of muscle strength and flexibility*.

3. Lift heavy things

Go to the gym and lift weights for 30-45 minutes, two to three times a week. Focus on movements that involve the entire body and in wider ranges of motion—not just on isolating body parts. Emulate the movements of our ancestors: jumping, squatting, lunging, pushing, pulling Patrick Sharp Authentic Jersey , twisting, etc. These actions will encourage your genes to increase muscle strength and power, improve bone density, enhance insulin sensitivity, stimulate growth hormone secretion and consume stored body fat*.

4. Run really fast every once in a while

Do some form of intense anaerobic sprint bursts once every 7 to 10 days. This could be as simple as six or eight (or more as long as the quality doesn’t diminish) short sprints up a hill, on the grass, at the beach… or repeated intense sessions on a bicycle (stationary, road or mountain bike). These