Welcome back,

To the Conquer Club

Let’s go deep for a moment.

ahem

The endeavors of the “Modern life” we currently experience is certainly a sharp contrast from how humans lived for thousands of years. Our ancestors thrived on movement, natural foods, and environmental stressors.

Yet today, we sit for hours, eat processed foods, and avoid discomfort, seemingly creating a neurological pathway of aversion over ascension. While we can’t live exactly as they did, we can adopt key principles to act as foundational roots, or simply a new pathway to build strength, resilience, and longevity in a way that fits modern life.

This isn’t about going off the grid or rejecting technology. I love technology and will continue to use it and marvel at our advances in that realm. This is more about using what we know from evolutionary biology, and pivoting it to optimize performance in current society, while still enjoying the conveniences of today.

1. Move Often, Move with Purpose

Hunter-gatherers didn’t go to the gym, but they walked, ran, climbed, and carried heavy things. Their daily movement patterns built functional strength, endurance, and mobility without structured workouts.

Unlike our ancestors, we have the blessing of gyms, and essentially every kind of specialized equipment you can think of. So we don’t need to carry a buffalo over our shoulder for a workout. Hopefully. Or maybe that would be really cool.

Anyway.

Practical Takeaways:

• You should walk more—whether that’s a morning walk, pacing on calls, or hiking on the weekend. Sedentarism is on the exponential rise each and every year that passes. It would be smart for yourself to not become part of that negative statistic.

• Add some explosive movement (sprints, jumps, kettlebells) a couple of times a week. I’m sure you have heard of the viral statistic about 95% of individuals will never sprint again post 30 y/o. Although I am not sure who came up with that stat, it might as well be true.

• Lift something heavy. Strength training is a direct combatant of sarcopenia, which is the slow regression of bone density and muscle mass as you age weighted carries, pull-ups, and bodyweight movements are all effective.

• Work in movement throughout the day instead of relying solely on one-hour workouts.

You don’t have to overhaul your routine—just start moving more frequently and with variety. Find out the combination of styles and exercises that work for you.

2. Eat in a Way That Supports Energy and Strength

There’s no single “hunter-gatherer diet,” but most traditional diets share common themes: real food, quality protein, healthy fats, and seasonal plants.

Practical Takeaways:

• Prioritize high-quality protein from meat, fish, eggs, and organ meats.

• Use whole-food fats like butter, tallow, olive oil, and coconut oil instead of processed oils.

• Eat carbs based on your activity level—more if you train hard, less if you’re sedentary.

• Keep meals simple and nutrient-dense instead of focusing on extreme diet rules.

Forget trendy labels—focus on real, nutrient-dense food that supports performance and recovery.

3. Manage Light Exposure for Energy and Sleep

Hunter-gatherers rose with the sun and had no exposure to artificial light at night. While we can’t avoid screens completely, we can control when and how we use them.

Practical Takeaways:

• Get morning sunlight within the first hour of waking—it helps regulate sleep and energy levels.

• Dim artificial lights at night, or use warm lighting to avoid disrupting sleep cycles.

• If you’re on screens late, try blue-light filters or blue-light-blocking glasses.

• Keep your sleep environment dark and cool for better recovery.

Small adjustments in light exposure can make a huge difference in energy levels and sleep quality.

4. Use Temperature and Stress to Your Advantage

Our ancestors endured heat, cold, and physical challenges regularly, which made them more resilient. Short-term stressors like cold exposure and fasting can improve mental clarity, metabolic function, and recovery.

Practical Takeaways:

• Try cold showers or cold plunges a few times a week to build stress resilience.

• Use heat exposure (like saunas or sun exposure) to boost circulation and recovery.

• Occasionally delay meals to mimic natural feast-famine cycles and improve metabolic flexibility.

No need for extremes—just introduce small, manageable doses of stress to build resilience.

5. Spend More Time Outdoors and Disconnect When Possible

Hunter-gatherers spent the majority of their time outside, connected to nature and their tribe. Today, most people spend nearly 90% of their time indoors.

Practical Takeaways:

• Get outside daily, even if it’s just a short walk or sitting in the sun.

• Reduce time on social media and engage in more face-to-face conversations.

• If possible, take one day a week to unplug from screens and digital distractions.

More time outside, less time in front of screens—that alone can improve mental clarity, mood, and energy.

Final Thoughts: Keeping It Practical

You don’t need to go full caveman or follow rigid rules. The goal is to find simple ways to integrate movement, better food, natural light, and small stressors into your routine.

Start with one or two changes:

• Walk more and get sunlight in the morning.

• Swap out processed oils for real fats.

• Try a cold shower or sauna session.

• Reduce screen time at night for better sleep.

Small changes, consistently applied, lead to massive long-term benefits. 7. Read, Learn, and Strengthen Your Mind

Hunter-gatherers relied on oral traditions, storytelling, and observation to pass down knowledge. While modern life offers limitless information, most people consume content passively through short-form media and endless scrolling. Deep reading and learning help develop focus, critical thinking, and mental resilience.

How to Apply This Today:

• Set aside at least 20 minutes a day for focused reading—whether it’s a book, research article, or something that challenges your thinking.

• Choose books that expand your knowledge, improve your mindset, or sharpen your skills rather than just entertain.

• Take handwritten notes or summarize what you read to reinforce learning.

• Replace some social media scrolling with reading to reclaim mental clarity and deeper thinking.

Reading isn’t just about gathering information—it trains your brain to focus, analyze, and problem-solve in ways that passive content consumption never will.

nice, that’s all we have for you today.

Before you go

Looking for change? Success starts with action. Work with me 1-on-1 for tailored guidance and proven strategies to crush your fitness and lifestyle goals. Let’s conquer together!

Click THIS to Apply