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Our bodies are anatomically the same as the bodies of the early Homo Sapiens 315.000 years ago. They evolved to develop and age healthily under the constraints of evolutionary stimuli. They haven’t adapted to cope with the industrial stimuli we now apply on them.

Ignore it or deal with it.



  • Movement over workout: focus on total movement volume and diversity during the day instead of obsessing over workout sessions.
  • Maximize efforts for mundane and daily activities.
  • Make evolutionarily adapted movements either the foundation of your training if health and fitness are your main goals or an integral part of your training if you already have sport-specific training sessions.
  • Develop the knowledge and skills to practice mobility exercises as part of your daily activities and with no additional required in your schedule.
  • Minimize the (negative) impact from the industrial stimuli that are part of our world.
  • Develop the knowledge and skills to train anywhere with no equipment in sessions as short as 10 mins.
  • Understand the evolution of the human body and use this understanding to ignore any social awkwardness: you’re not being awkward, you’re rationally optimizing for long-term health and performance.
  • Continual habits create resilience but perfection does not: it’s ok to break good habits on rare occasions when life demands it.
  • You are capable of more than you think physically and mentally but expect periods of regression and embrace them as inevitable steps towards a better you.


  •  Avoid ultra-processed foods
  • Minimize all processed foods, sugars, most grains, industrially-raised animal products (meat, fish, dairy)
  • Maximize fibers (so fruits and veggies)
  • Aim towards 95% meals prepared at home from raw ingredients
  • Use fats from wild/pastured animals and coconut, olive, avocado (whole)

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I’m a hands-on father of three active kids (6, 4, 1) working full-time as an independent consultant (behavioral scientist). Between family and work, I get almost no time left for me to train at specific times in specific places and without any kids with me. But that doesn’t mean I am not training: by consistently taking advantage of every little interstice of time available, I’m progressing steadily on my fitness goals.

Being able to train in a structured way would undoubtedly achieve more progress, but I prefer to spend quality time playing or working with my kids instead of spending time in a gym. So I’m stretching while reading on my phone, massaging my muscles while brushing my teeth and turn visits to the playground in Parkour training sessions.

Hopefully the tips published here will be useful to some people!

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