Become a Creator today!Start creating today - Share your story with the world!
Start for free
00:00:00
00:00:01
Episode 5 Beyond the Cave Podcast Caveman vs. Modern Fitness Hacks
4 Plays2 months ago
Today, we’re taking a trip back in time to explore how our ancestors stayed fit and comparing that to the fitness hacks we rely on in our modern lives, right here in the desk job era. Spoiler alert: ancient humans may have had incredible natural instincts for staying healthy and active, but we’ve got science, technology, and structure to support us today. The big question is: can we combine the best of both worlds to create an optimal approach to fitness and health? That’s exactly what we’re here to uncover.
Hosted on Acast. See acast.com/privacy for more information.
Recommended
Transcript
Introduction to Episode 5
00:00:00
Speaker
Hello and welcome back to Beyond the Cave podcast, fitness in modern life.
00:00:06
Speaker
I'm so excited you've joined me for episode five, Caveman versus modern fitness hacks.
00:00:13
Speaker
Whether you're a fitness enthusiast, a biohacker, or simply someone looking to level up your health and wellness, you're definitely in the right place.
Ancient vs Modern Fitness
00:00:24
Speaker
Today, we're taking a trip back in time to explore how our ancestors stayed fit and comparing that to the fitness hacks we rely on in our modern lives right here in the desk job era.
00:00:36
Speaker
Spoiler alert.
00:00:38
Speaker
Ancient humans may have had incredible natural instincts for staying healthy and active, but we've got science, technology, and structure to support us today.
00:00:47
Speaker
The big question is...
00:00:49
Speaker
Can we combine the best of both worlds to create an optimal approach to fitness and health?
00:00:54
Speaker
That's exactly what we're here to uncover.
00:00:57
Speaker
We've got a lot to dive into and today we'll focus on three major areas.
00:01:02
Speaker
Intermittent fasting, HIIT workouts, and natural movement.
00:01:07
Speaker
These are some of the most talked about strategies in modern fitness, but how do they stack up when compared to how our ancestors naturally lived their daily lives?
00:01:18
Speaker
I'll break down each approach and look at the key benefits and potential drawbacks and most importantly, provide you with actionable tips you can start using today.
00:01:28
Speaker
By the end of this episode, you'll have a better understanding of how to combine ancient wisdom with modern innovation to optimize your fitness routine.
00:01:36
Speaker
Whether you're here to fine tune your workout strategy, learn something new, or just explore how fitness has evolved, there's something in this episode for everyone.
00:01:45
Speaker
So grab a cup of coffee.
00:01:47
Speaker
your favorite post-workout smoothie, or maybe just settle into your favorite chair and let's jump into this fascinating journey of fitness evolution.
00:01:56
Speaker
I promise it'll get you thinking about your health and wellness in a whole new way.
00:02:01
Speaker
Ready?
00:02:03
Speaker
Let's go.
Exploring Intermittent Fasting
00:02:04
Speaker
Intermittent fasting.
00:02:06
Speaker
First up, intermittent fasting.
00:02:08
Speaker
Our caveman ancestors didn't call it intermittent fasting, but they practiced it every single day.
00:02:14
Speaker
With no supermarkets, refrigerators, or food delivery apps, eating wasn't as simple as opening a pantry or ordering takeout.
00:02:21
Speaker
Instead, it meant hunting, gathering, and waiting, sometimes for long periods.
00:02:25
Speaker
They naturally experienced cycles of feast after a successful hunt and famine when food was scarce.
00:02:33
Speaker
Interestingly, this primal eating pattern helped their bodies stay in peak condition.
00:02:38
Speaker
Their metabolism would adjust to conserve energy during fasting periods.
00:02:42
Speaker
Their energy levels spiked when it was time to hunt or gather, and food served as essential fuel, not an overabundance or indulgence.
00:02:50
Speaker
Fast forward to today, intermittent fasting has been transformed into a structured lifestyle with various methods to suit modern schedules.
00:02:58
Speaker
The most popular is the 16-8 method, where you fast for 16 hours and eat within an 8-hour window, essentially skipping breakfast or pushing it back.
00:03:08
Speaker
There's also the 5-2 approach, where you eat normally for 5 days of the week and restrict calorie intake to about 500 to 600 calories on the remaining 2 days.
00:03:18
Speaker
These modern schedules mimic the natural rhythm of our ancestors, but they're tailored to fit our busy lives.
00:03:25
Speaker
Some people even adopt a more extreme version, such as alternate day fasting or 24 hour fast once or twice a week.
00:03:33
Speaker
But why is intermittent fasting gaining so much attention?
00:03:36
Speaker
The benefits go beyond just skipping a meal or two.
00:03:39
Speaker
Research supports that intermittent fasting is an effective tool for fat loss as it helps regulate insulin levels and encourages the body to burn stored fat.
00:03:49
Speaker
It's also been linked to improved focus and mental clarity as fasting periods can trigger the production of brain-derived neurotrophic factor, BDNF, which supports brain health.
00:04:00
Speaker
Fasting gives the body time to repair itself on a cellular level through a process called autophagy, where old damaged cells are cleaned out to make way for healthier ones.
00:04:11
Speaker
It's like giving your body a regular maintenance checkup, helping it reset and recharge.
00:04:16
Speaker
However, there's a catch.
00:04:18
Speaker
Unlike our highly active caveman ancestors, most of us lead relatively sedentary lives, often sitting behind desks for long hours if you're fasting, but still grazing on unhealthy snacks or overeating during your eating window, you won't experience the full benefits.
00:04:34
Speaker
Intermittent fasting isn't a magic solution.
00:04:36
Speaker
It works best when paired with mindful, nutritious eating.
00:04:40
Speaker
Choosing whole, unprocessed foods during your eating window can amplify the positive effects.
00:04:46
Speaker
Think lean proteins, healthy fats, and fiber-rich vegetables to fuel your body efficiently.
00:04:53
Speaker
Quick tip, if you're curious about trying intermittent fasting, start small.
00:04:58
Speaker
Don't dive straight into a 16-hour fast.
00:05:01
Speaker
Instead, try delaying your breakfast by an hour or two each day.
00:05:05
Speaker
Gradually work up to longer fasting windows as your body adjusts.
00:05:10
Speaker
you might be surprised by how quickly that mid-morning hunger fades and how much more energized and focused you feel without constant snacking.
00:05:19
Speaker
So what's the verdict?
00:05:21
Speaker
Intermittent fasting is one of the simplest and most natural ways we can take a page from the caveman's book and adapt it to our modern, fast-paced lives.
00:05:30
Speaker
By giving your body the chance to rest, repair, and recharge, you can unlock benefits that go far beyond weight loss.
00:05:37
Speaker
From improved energy and focus to better overall health.
00:05:41
Speaker
It's not just a diet.
00:05:42
Speaker
It's a lifestyle choice that reconnects us to our roots while boosting our potential for the future.
The Role of HIIT Workouts
00:05:48
Speaker
Hit workouts.
00:05:49
Speaker
Now on to one of my personal favorite hacks, high intensity interval training or HIIT.
00:05:55
Speaker
Back in the caveman days, HIIT workouts weren't a trendy fitness class.
00:06:00
Speaker
They were a necessity.
00:06:02
Speaker
Have you heard of fight or flight?
00:06:04
Speaker
That rush of adrenaline you feel during a hit class mimics what our ancestors experienced while escaping predators, chasing prey, or foraging in dangerous environments.
00:06:15
Speaker
Cavemen ran, climbed, and sprinted in short, intense bursts because their survival depended on it.
00:06:22
Speaker
Fast forward to today and we've adapted those natural survival instincts into structured HIIT workouts.
00:06:29
Speaker
A typical 20-minute session might include cycling, sprinting, or bodyweight exercises, where you alternate between short periods of high-intensity effort and slower recovery intervals.
00:06:41
Speaker
It's tailor-made to give you maximum results in minimal time, which makes it perfect for our modern packed schedules, where finding time to exercise can be a challenge.
00:06:52
Speaker
Why does HIIT work so well?
00:06:55
Speaker
It's all about activating your body's anaerobic system, just as it did for cavemen.
00:07:01
Speaker
During high-intensity intervals, your body is pushed to its limits, burning through stored energy quickly.
00:07:06
Speaker
This creates an oxygen deficit that triggers your metabolism to stay elevated for hours after your workout.
00:07:12
Speaker
In short, it helps you burn fat more efficiently while simultaneously building strength and endurance.
00:07:19
Speaker
But here's the fascinating part.
00:07:21
Speaker
cavemen didn't have gyms, treadmills, or cycling bikes.
00:07:26
Speaker
They didn't need them.
00:07:27
Speaker
Their HIIT workouts were seamlessly integrated into their daily routines.
00:07:33
Speaker
Every hunt, chase, or climb was a form of interval training by nature.
00:07:37
Speaker
In contrast, modern HIIT requires intentionality because most of us spend our day sitting at desks or scrolling on our phones.
00:07:45
Speaker
We're no longer sprinting after our meals or scaling cliffs to escape predators, which means we have to replicate those movements intentionally to maintain our health.
00:07:53
Speaker
The challenge for many newcomers to HIIT is learning how to pace themselves.
00:07:58
Speaker
HIIT is intense by design, and while it's incredibly effective, pushing yourself too hard too soon can lead to burnout or even injury.
00:08:06
Speaker
Moderation is essential to building consistency without overdoing it.
00:08:10
Speaker
If you're just starting out with HIIT, here's a pro tip.
00:08:14
Speaker
Start small.
00:08:15
Speaker
Try a 10-minute session three times a week at a moderate intensity.
00:08:20
Speaker
This gives you time to adjust, build confidence, and avoid overwhelming your body.
00:08:26
Speaker
gradually increase your intensity or sessions as you become more comfortable.
00:08:30
Speaker
Your heart, your schedule, and yes, even your workout gear will thank you for easing into it.
00:08:37
Speaker
Cavemen gave us the blueprint for survival and strength through natural movement.
00:08:41
Speaker
Today, we've refined it into something smarter, shorter, and more sustainable for our busy lives.
00:08:48
Speaker
It's a perfect example of taking an ancient practice and making it work for the modern world.
00:08:52
Speaker
That's a win in my book, and I think cavemen would approve too.
Natural Movement and Daily Activity
00:08:56
Speaker
Natural movement.
00:08:57
Speaker
Finally, we have.
00:08:59
Speaker
Natural movement.
00:09:01
Speaker
Cavemen didn't work out.
00:09:02
Speaker
They moved to survive.
00:09:04
Speaker
They lifted heavy objects off the ground to build shelters or carry food, climbed trees to gather fruit, walked for hours tracking prey, and crouched for long periods while crafting tools or preparing food.
00:09:16
Speaker
Their movements were functional and holistic, working with the body's natural design to build strength, endurance, and agility.
00:09:23
Speaker
This way of moving wasn't just about staying fit.
00:09:25
Speaker
It was essential for survival.
00:09:28
Speaker
Compare that to today's modern fitness routines, full of isolated exercises and gym machines that target specific muscles instead of encouraging the body to work as a whole.
00:09:39
Speaker
Natural movement, however, is slowly making a comeback through functional training.
00:09:44
Speaker
Think squats, deadlifts, lunges, or even crawling drills.
00:09:48
Speaker
These exercises are not just about building strength.
00:09:51
Speaker
They mimic real-world actions like sitting, standing, bending, or carrying groceries, movements we perform every day.
00:09:57
Speaker
But here's the issue.
00:09:59
Speaker
We've traded movement for convenience.
00:10:02
Speaker
Sit-to-stand desks, escalators, elevators.
00:10:05
Speaker
Even robot vacuums have made it easier to avoid moving altogether.
00:10:10
Speaker
While these gadgets save time and effort, they're robbing us of the natural movement our bodies were designed for.
00:10:16
Speaker
Over time, this lack of movement can lead to stiffness, poor posture, and a decline in overall physical health.
00:10:23
Speaker
Integrating natural movement back into a busy modern lifestyle doesn't have to be complicated.
00:10:28
Speaker
Small changes can go a long way.
00:10:31
Speaker
Take the stairs instead of the elevator.
00:10:33
Speaker
Carry your groceries to your car instead of pushing a cart.
00:10:36
Speaker
Go for a hike to explore nature or practice yoga to improve flexibility and coordination.
00:10:43
Speaker
Even simple actions like sitting on the floor instead of a chair or standing while working can engage your muscles in a more natural way.
00:10:51
Speaker
Reconnecting with how your body is meant to move doesn't just improve physical health.
00:10:55
Speaker
It can also bring a sense of vitality and energy to your day-to-day life.
00:11:01
Speaker
My biggest thing is parking up too close at stores.
00:11:04
Speaker
We all need the steps, so that is an easy way to increase your daily steps.
00:11:10
Speaker
Here's a simple challenge.
00:11:12
Speaker
Start your day with a quick five-minute movement break.
00:11:15
Speaker
This could be a brisk walk around your home, a few energizing squats, or some light stretching to wake up your muscles.
00:11:22
Speaker
These small actions can set the tone for a more active and productive day, giving your body the boost it needs to feel refreshed and ready to tackle your task.
00:11:31
Speaker
Remember, even the smallest effort can make a big difference over time, and your body will thank you for it.
00:11:37
Speaker
By channeling the primal essence of movement, think of how our ancestors moved to hunt, gather, and survive, and combining it with the modern functionality of structured fitness routines, we can train smarter, not harder.
00:11:51
Speaker
This isn't about overcomplicating things, but about finding balance and efficiency in how we move for optimal health.
Integrating Fitness Techniques
00:11:59
Speaker
And there you have it.
00:12:00
Speaker
By blending the instinctive wisdom of cavemen who thrived on functional, natural movement with the strategic structure of today's fitness knowledge and tools, we can truly elevate our health and fitness routines.
00:12:12
Speaker
It's about embracing both the simplicity of the past and the innovations of the present to create a sustainable, effective approach to wellness.
00:12:20
Speaker
Here's your challenge for the week.
00:12:22
Speaker
Beyond the Cave listeners, take one hack from today's episode and try it out.
00:12:26
Speaker
Maybe it's a fasting experiment, a short HIIT session, or adding natural movement to your day.
00:12:33
Speaker
Don't forget to share your progress with me on social media handle or in the comments section on our website.
00:12:39
Speaker
And if you enjoyed today's episode, hit subscribe and leave us a review.
00:12:44
Speaker
Until next time, stay strong, stay curious, and as always, keep stepping beyond the cave.