What is the Simply Human Lifestyle?
The Simply Human Lifestyle (SHL) is human beings being human. It consists of The Four Pillars: Eat. Sleep. Move. Enjoy -- LIKE A HUMAN. It is a way to try and get people to think on their own about how we, as humans, are designed to function. My goal for creating the SHL is to try and help anyone who is not happy with the way they look, feel, and/or perform. My goal is to get information out there that will help people regain their health and wellness -- if they want to be healthy. If you are already healthy and happy and enjoying life -- then congratulations -- these guidelines may not apply to you.
The Simply Human Lifestyle is not a quick fix or a 30-day plan. There are no supplements you MUST take. There are no gimmicks. It is not a cut and dry, one size fits all rule book. It requires personal experimentation, research and seeking. What is being sought after are the ways to eat, move and sleep that are the most human. Again -- the four pillars of the SHL are
- Eating human food in ways humans are supposed to eat
- Moving in ways that humans are supposed to move
- Sleeping like humans are supposed to sleep
- Enjoying life like humans are supposed to enjoy life.
All of the pillars are connected. You can't just do one of the four pillars and expect to be healthy. And you can't do all but one and expect to be healthy. They're all connected and they all interact with each other in some way -- physically or psychologically -- they are all connected.
I believe humans, in our best intentions, have let technology and innovation get in the way of human beings being human. Technology, intervention and innovation have done great things for commerce, information sharing, science, education, and world affairs. But the human himself (or herself) has paid the price.
Examples of these negative effects are
- Synthetic foods
- Fortified foods
- Most supplementation
- Expensive and hi-tech running shoes
- Prime Time TV
- Most pharmaceuticals
- Iatrogenic affects
- Food scales
- Counting calories
The Simply Human Lifestyle (SHL) tries to mitigate the negative effects that modern technology and civilization/domestication have placed on our health. The SHL is NOT against advances in modern medicine that deal with communicable diseases, high-risk pregnancies and sewing limbs back on (aka emergencies). It is against the "pill for every ill" system that has been set up. It is for prevention and against defaulting to treatment plans only.
**[The creator of the SHL would not want to live in prehistoric times. He wants to live now...just for the record. He is not a caveman wannabe...although at the time of this writing he has a pretty gnarly beard.]
The SHL wants health care providers to think about the person who has the illness not just the illness the person has.
The SHL is not concerned with weight or other health markers. Those things will all take care of themselves if HEALTH is the goal. The SHL wants humans to ask themselves why they make choices they make and do things that they do. The SHL wants humans to understand that it is OK to change and evolve because as soon as you stop changing, you start dying.
The Simply Human Lifestyle -- Enjoy
All 4 pillars are equally important -- but if I was being tortured and had to say which was most important, I'd probably say "enjoy" through my tears. This is the part of the Simply Human Lifestyle that deals with having fun and managing stress levels. It means laughing when a huge truck splashes water all over you. It's stopping and smelling the roses.
Enjoying life includes playing -- basketball, tag, rolling around on the ground with your kids or grandkids, nieces or nephews. It’s taking a walk on a beautiful day and letting the sun shine on your face. It’s seeing the glass as half full.
I write down 5 things I’m grateful for everyday -- just to remind myself how many great things I have in my life.
I also try to spend some time quieting my mind every day.
It doesn’t matter how good you’re eating, sleeping or moving -- if you’re not enjoying yourself, you’ll never be the healthiest version of yourself you can be.
The Simply Human Lifestyle -- Moving
An easy way to remember the philosophy for moving is -- Move slow a lot. Lift heavy things correctly. Work on mobility. The SHL wants humans to try and use self-propulsion as much as humanly possible. The SHL is not opposed to endurance training or events but it does want humans to understand the serious effects of chronic exercise/cardio and oxidative stress.
The SHL does not believe an hour of cardio a day is necessary for human health. The SHL believes that running on a treadmill will get you exactly where the treadmill will -- nowhere. Walking is the most important form of movement to the SHL.
The Simply Human Lifestyle -- Sleep
The SHL is a proponent of regular sleeping patterns and getting as much sleep as possible before midnight, and an opponent of ramming artificial lights into your eyes after the sun goes down. The SHL is a fan of wearing orange-tinted glasses after the sunset that block out blue light and in favor of sleep masks to attain complete darkness while sleeping. The SHL believes that circadian rhythms are hugely important and largely ignored in today's society.
The Simply Human Lifestyle -- Food
What is human-food? is a volatile question and very confusing to some. I believe we have overcomplicated food and that food choices should be simple, wholesome, delicious and satiating -- NOT void of nutritional value and density.
The variety of foods that humans have thrived on throughout history is extremely diverse. The list of "foods that are OK for humans to eat" is incredibly long and is different for every person and every genome type. There is no "absolute truth" list of foods that applies to everyone.
However, there is an "absolute truth" list of FOODS TO AVOID. And that list looks like this:
- processed sugar
- foods not found in nature (which includes most grains that have been grossly modified from their natural state, trans fats, food colorings and other things made in a lab)
- vegetable oils
- diet soda
- foods that can't grow in the geographic regions where your ancestors are from
The SHL is a proponent of a 'no sugars, no grains' approach and advises to avoid legumes and vegetable oils. The SHL believes in letting animals be animals and is strongly against feed lots, chicken factories and pig crates. Grass fed meats, pastured pigs and chickens, wild caught seafood and dairy from grass-fed cows are all good things in the eyes of the SHL.
The SHL loves bone broth and marrow. The SHL also loves organ meats such as liver, tongue, kidney and heart.
The Simply Human Lifestyle -- Shopping List
there are obviously hundreds more foods out there that the SHL would consider real, human food, this is just a starting point -- and these guidelines are for people who don't look, feel and perform how they want
- extra virgin coconut oil*
- MCT oil
- unsalted, organic butter*
- Extra Virgin Olive Oil* this brand is my favorite
- heavy whipping cream*
- lard or tallow
- free range eggs*
- veggie or beef bouillon cubes (not the low sodium)
variety of grass-fed or wild caught meat sources (fat cuts -- not lean or “skinless”)
- tuna steak
Veggies and Fruits*
- mustard greens
- collard greens
- squash (spaghetti, butternut, yellow)
- berries (all kinds)*
Raw, Unsalted and Unshelled Nuts
- brazil nuts
*denotes that organic is important
The Simply Human Lifestyle -- Getting Started : Nutrition
Begin to Eliminate or Completely Eliminate:
- sugars (any form or anything ending in “ose” [dextrose, maltose, fructose] except what is naturally in foods listed above)
- grains (wheat, bread, corn, soy, rye, barley, oats, etc...)
- artificial sweeteners (half and half, aspartame, etc...)
- polyunsaturated fats (vegetable oils [corn, soy, cottonseed], hydrogenated or partially hydrogenated oils, margarine)
- part-skim milk and/or pastuerized cheese, or yogurt (full fat, organic, raw of these are OK)
The SHL is not a fan of super specific macro-nutrient portioning -- but to get started, here is an idea of what you could do:
- take ideal weight and divide it by1.5 and 2, that’s roughly your ideal protein intake range (ex: 180 lbs / 2 = 90, 180 lbs / 1.5 = 120. Range of 90-120 for 180 pound weight goal)
- take that number and divide by 7 (or just divide your ideal weight by 14), that’s how many blocks of protein you should aim for per day -- give or take a few grams
- 1 block of protein = 1 oz meat or cheese, 1 egg, 2 oz nuts
So if ideal weight is 180, divided by 2 is 90, divided by 7 is 12.8 so shoot for 13 blocks give or take a few. That's easier than having to calculate calories for every little thing you eat
- Example: 3 eggs for breakfast, 4 ounce steak at lunch, 5 oz tuna steak at dinner (I would do all that at dinner since I usually only eat one large meal per day -- which makes an incredibly satisfying dinner...a feast if you will)
limit nuts to no more than 2 oz, 3-4 days per week (if any at all -- I've figured out that I just have to stay away from nuts for the most part)
no more than 100g per day -- I feel best when I'm getting around 50g per day
Here are some examples of amounts of veggies equaling 25g of carbs:
- 13 oz of broccoli (almost a pound of broccoli)
- 9 oz kale
- 22 oz asparagus (almost 1.5 pounds of asparagus)
- 24 oz spinach
- 26 oz romaine
- 40 oz cucumbers w/o peel (2.5 POUNDS!!)
- 26 oz mushrooms
- 25 oz zucchini
so there should be no shortage of veggies on this life-style
- eat fats from top of shopping list until sated/full
- cook with butter, extra virgin olive oil, lard, tallow and coconut oil
- full fat, plain yogurt is OK as long as it doesn't cause gastric stress
- eat whole, real human foods
- don’t eat anything with more than 5 ingredients
- majority of foods should come from refrigerator or freezer not a box
- eat food that will eventually spoil in a short time
The SHL does not recommend a "cheat" or "treat" day. Eat fatty, delicious, yummy, human food all the time and you won't have to reward yourself after a week of restriction. The SHL believes that system is not sustainable.