How to Exercise for a Lifetime podcast on PaleoJay's Smoothie Cafe

DVR's

You need to exercise.  This much is obvious, although many of us hate to do so, seeing it as somehow a waste of time, when we are all so busy.  I mean, you need to do this thing for work, and you have to shovel your walk, and mow, and help your kids with homework, and volunteer at church and school and help your neighbors-

Welcome to modern life!  Now, faced with such a situation, most of us, unfortunately, decide to…

Not Exercise!  

Despite the legions of benefits exercise provides, approaching and sometimes even surpassing those benefits of diet and lifestyle- we balk.  We try for awhile, we do this and then stop, we join a gym or classes and then- stop.  Finally, many (most) go back to the old ‘well, if I just lead an active lifestyle, and take a walk on a regular basis, I’ll be fine!’  

You won’t be.  You need regular, intense exercise, on a regular basis, or you will decay, mentally and especially physically.  It’s not even open for debate: you will.  You’ll be alright for awhile, but you will decline, unawares, until sarcopenia reaches the point where you have almost no muscle tissue left.  That’s where we start looking at assisted living, and nursing home arrangements.  Diabetes is on the horizon, and also dementia if you ignore your paleo diet, along with early death and limb amputation, among other complications. 

 If you don’t exercise, you can be looking at such things in your early 60’s…

Here is how to exercise, and never stop- ever.  

Exercise at home! 

Even Arnold, the ultimate gym rat, doesn’t exercise nearly enough now.  He eats pastries a lot, and travels too much to get to the gym- also, his joints and back are worn out from the heavy weights.  In my opinion, he blew it.  Exercise at home- then it is built into your life!

Exercise every day- at the same time!

If you do something at the same time, roughly, every day- why then it is built into your routine.  You will do it, you don’t even think about it or question it.  For me, I do it first thing, every morning.  It’s just what I do, just as I brush my teeth before bed.  It’s what I do!

Exercise in front of the TV!  

I don’t know what it is, but Puritanical types think this is not good.  By restricting my TV time largely to exercise time, I am not wasting time in any way shape or form!  In fact, I don’t allow myself to watch ‘entertainment’ types of shows (Netflix, or movies in any way) if I am not exercising.  You would be astounded at how this makes you want to exercise!!  ‘Oh- it’s morning- now I can go downstairs and watch that wonderful show again!!’

Exercise using DVR’s (which is Dynamic Virtual Resistance), Isometrics, and Calisthenics!  

That really is all you need.  Aside from stretching, that should be built into your morning routine as well.  DVR’s are the least known, yet the most beneficial of all, since by flexing your muscles throughout their full range of motion you are simultaneously strengthening and enhancing every muscle group in your body.  You can see them demonstrated at www.paleojay.com, or in my ebook Perfectly Paleo Exercise.  Even if you do nothing else, these exercises will revitalize your body from head to toe.

Isometrics

Using a heavy duty nylon strap, you can do squats, deadlifts, presses and curls for your whole body!  Hold the strap beneath your feet, and press, curl, and deadlift at multiple holding places in each movement.  For instance: in the curl, stop at the bottom of the arc, and push your maximum, holding for about 6 seconds.  Pause, and repeat.  Then, move up to half-way up the arc of motion, and repeat 2 or three times.  Then, all the way near the top of the curl.  Repeat.

To do this same routine upon your whole body, from presses, to curls, to squats, to deadlifts, to lateral raises to upright rows, and then bent rows- why it only takes about 10 minutes, tops.  And it will increase your strength more than anything else you could do, including hours in the gym lifting weights.  Really!  And you can do it all in front of the TV in your living room.

Calisthenics

‘Drop and give me 20!’  What a turn-off to exercise such an admonition is.  No, I just want you to do as many pushups as you can.  And the best way to do so, safely and effectively?  Negatives.

Hold yourself in the pushup position, and slowly lower yourself to the floor.  Get up again, using your legs, and again lower yourself, as slowly as you can, incrementally to the floor.  Repeat until you are exhausted, or your start dropping too fast to resist much.  This should only take about one minute or less- negative pushups are quickly exhausting, and there is no danger of injury. (unlike the awful bench press).  

ALL of the benefits, with none of the downside!  

The other thing I’d like you to do, after this is the straight-legged situp.   Don’t bend your knees, don’t anchor your feet- just do the situps with straight legs, and go down as low as you can with your forehead towards your knees.  Go for reps, and know you are benefiting your spine along with your abs.

Finish up with some easy floor stretches.  I always have a yoga mat that I exercise on, to spare the carpet and cushion my old bones.  Improvise, stretching your back from side to side, crossing your bent kneed leg across yourself to left and then right as you lay on your back.  Stretch our as far as you can lying prone, first left arm and right leg, and then vice versa.  If you can manage a ‘back bend’, where you lift yourself onto the crown of your head from a back lying position, and then holding it- 

Why then, not only have you mastered the finish of the usual PaleoJay workout, but you will have totally manipulated your spine in such a way that is superior to that which you would receive in a chiropractor’s office.  Congratulations!

OK, that is your daily workout!  It really won’t take much time at all, (30 minutes or less) and if you are like me you will find ways to make it longer.  For not only does it feel really good, but you want to watch your show on TV for just a little bit more.  You will learn to associate the good physical feeling of exertion with the satisfaction of really good entertainment.

Next time, I will tell you some ways to extend your exercise habit, in ways that are not only painless, but wonderful in their own way.  

For now- just exercise every day, at the same time!  It’s easy, habit forming, and will literally save you.

Sometimes, just BE! pqtd podcast

Now, I’m not trying purposely to be vague here.  Actually, this is a quite specific recommendation- often, we need to be reminded that we do not need to be struggling wildly, spinning our wheels attempting to make the greatest gains, the best accomplishments of our lives, because; well- time is all we’ve got!

Last week I was reminded of this, as I got quite sick, and stayed that way for a solid week!  

Now, this is a rarity for me.  Probably for your too, if you make your health a real priority in your life, trying to always get at least 8 hours of sleep, eat a paleo diet, and exercise intensely, yet briefly, on a regular basis.  I fact, right now I can’t recall the last time I got sick!  It really is usually less than one time per year, and then only for a day or two…

Except this time.  I know what it stemmed from, as I was forced to be outside in freezing rain and cold for hours, at night (I rarely stay up late at night), and was coupled with extreme exertion!  I remember thinking ‘If I am exposed right now to something bad (I was in a large crowd as well), I know I am driving those toxins right deep into my body.’   

And that is exactly what happened!  I got so ill that all I could do was lay in my chair, covered with a sleeping bag and with an electric heater aimed at my prone form, as I just lay there- day after day.  I tried to sleep in my bed, but aside wanting to spare exposing my wife to my toxic self- there was to be no sleep for me!  I coughed and sneezed too much, and constantly needed to be blowing my nose, over and over…  

What a nightmare.  

And you know what?  As I lay there, did I think about all the things I wanted and needed to do, the workouts I was missing, the podcasts, the music and book writing I wasn’t doing, and all the thousand and one things we all do that make a tapestry of our lives?  

No.  I lay there, struggling for breath and the recovery of my usual extreme wellness, yet thinking in the back of my mind that maybe- just maybe- my life was actually usually too busy.  Even though everything I do is pretty much what I want and love to do- at the end of the day, what really, really counts in making us what we are, our true selves?  

It’s not just our accomplishments, although those are important.  But what is far more important are all the times that you are just there- in the moment- experiencing your life, and the lives of your tribe all about you, and savoring and appreciating that, in and of itself!

Not the accolades you do or might receive, not the money you may make because of your hard work; I mean, all of that is nice, and even necessary in some ways- but at last, who really cares?  If you are ‘running and striving’ so hard in your life that you hardly notice what day it is, or where you are and what you are experiencing- you are missing out on your own life.

I won’t say I am glad I got sick, far from it.  But, as I sat there in that chair, I realized what it was to live in the moment.  Entirely, and painful as it was- I was right there.  There was no way to escape it.

And that’s when I realized that if only I could live the wonderful, vibrant, full-of-joyous sensations moments of my life, as I walk through the forest with my ski poles in the snow, or hit a perfect harmony with my singing partner, or when I’ve grilled a perfect steak- why, then I would be truly BEING, living in the NOW, and in a wonderful time that would in some way live inside me then forever!

That is the me that I want, living forever!

Place, Tribe, and Being Pathologically Altruistic on PaleoJay's Smoothie Cafe podcast

We sacrificed quite a bit when we moved from being paleolithic hunter gatherers.  We tend to focus primarily on what we gave up health-wise, since by starting to replace good wild game meats and gathered vegetables and fruits with low nutrient foods like grains and other such foodstuffs we not only became smaller and weaker, we became subject to many diseases.  

It has been a long time coming, and so slowly that we think it natural, but as most of us now know- by reintroducing ourselves to a diet more in keeping with that of our paleo ancestors, we can largely restore our health!  Most of you know the drill by now: wild caught seafood, grass fed meats, pastured butter, cheese, cream and eggs, vegetables and some fruits.  Exercise briefly and intensely as did our ancestors, and forge deep ties with our ‘tribe’; meaning family, friends, church members, and with your neighbors.  Spend time daily outdoors in nature, walking and communing with the natural world.

But I believe one thing is very overlooked in the modern paleo movement: 

The Importance of PLACE!

Of all things in the ancient past, the primacy of place- of your homeland- runs paramount to pretty much all else.  Our ancestral tribes, and I mean all ancestral tribes, lived amongst others very like them genetically.  Attackers were the other, and by evolution we were chosen to distrust those others- those with other languages, customs, gods, and religions.  Even those tribes that did not think as we did- either because they had chosen vastly different paths and worldviews- or because their intellects, chosen for by their own environments, were much weaker and less capable.  

Some environments did not put much value in developing intelligence, and in fact those peoples developed more physical abilities that would help them in the hunt with low technology.  Things like running faster, jumping higher, throwing farther; along with breeding in much greater numbers, since most offspring in those societies died off young from malnutrition and disease.  

I recently heard of a theory that makes quite a bit of sense to me:  those people who lived in the north, during the great ice age, only were able to survive by cooperating.  This would have been the ancient Europeans and certain Asian groups.  Their surviving members would have been selected for by their willingness and able ness to work together, and to sacrifice for one another in the tribe.  

Those races and groups from warmer, softer climes would have gone on warring endlessly, as they had always done- that was their evolutionary selection pressure, not working together and getting along as a large group.  And that worked fine for them- as long as they stayed in their own, ancestral lands!

Enter the modern world, with endless inferior foodstuffs, big crowded cities, and above all- world wide transportation, able to move people from various continents into our own northern latitudes in a matter of hours!  Along with this, imagine our own, European people; folk who evolved to have altruism in a high degree.  A strong urge not only of compassion for others, but an almost pathological altruism that compels some of us to sacrifice our own welfare and actual long-term existence to groups of ‘others’.  

When I say pathological altruism, I am referring especially to our huge, European white countries massive welfare states.  A system set up to help our own tribe’s most helpless people, where we care for our own.  When we are misguided enough to import massive amounts of the other tribes from around the globe, and then to support them by taxing and taking from our own tribesmen and women- why, this is pathological altruism!  And the least thoughtful among us fall for their ancient urge, which in the modern setting has become self-suicide.  

It is our task to bequeath our ancestral European homelands to our children, and to their offspring forever.  We built our many nations ourselves, during the long years of Western Civilization, that long climb upwards into what is undeniably the greatest accomplishments of the world.  It is not even our right to throw that away- to give our tribal homelands to our enemies, and to the least able people in the world instead of our own descendants.  Only pathological altruism can incline us in that direction, and if we use our reasoning skills that we developed also during the harsh years of the ice age, we can see that clearly.

And so, besides caring for our own tribe, we also need to protect our territory at all costs.  I hope you have chosen a good place to live, with people like yourself surrounding you.  Diversity is not our strength, and it is definitely NOT PALEO living!  Live amongst your own kind.

Many years ago, I chose to live in a place with a homogenous population of folks very much like me- same heritage, same values.  Teutonic and Alpine- German and Norwegian.  It has always been the best decision of my life.  And I would encourage you to make a similar decision- live amongst people like yourself.  Don’t be uncivil to other races and tribes, but also do not be a victim.  Let them provide for themselves and theirs, and you for you and yours.  If they are not as capable as you are, well just remember- it is not your fault.  Charities are there for a good reason, and that is what you should donate to of your own free will- charity.  

The government is not a charity- it is coercion, it is a king, and emperor that takes and gives to who he desires.  This is tyranny, and was very far from our ancestral, European paleolithic ideals.  This is what we strive to be free of, and we have been for a long time- let’s not slip backwards into oblivion.

So, choose a good, rural place.  There are many, and cities are like Rome- the opposite of Paleo, and the height of decadence.  Just look at any of our major cities, really look.  Crime is rampant, quality of life is abysmal, the schools are awful (just try to find a student who is even literate in any major US city), and the air, water, and food are toxic, overall.

Look around- do the locals look like you, talk like you, think like you?  If so, that might be your place!  And, if you are black or Asian or Middle Eastern- do the exact same thing.  You will only be happy, fulfilled, and your true, paleolithic tribal self it your are: living amongst your own tribe!  Otherwise, you will always be blaming those others for anything that happens to you.  

Take charge of your own destiny!  “Up you mighty race, accomplish what you will!”  This quote by black leader Marcus Garvey can apply to any race.  Build your own Wakanda, black people!  There is lots of undeveloped and underdeveloped land in the US, particularly in the south east. 

 And, if any group does not want to live in tribal communities with others of their own, God bless them as well.  They can live with acquiescing people of other races; not with others forced to integrate through section 8 HUD governmental housing.  It is beneath any race to live as governmental beggars, living off of the dole of pathological altruists like packs of dogs hanging around a primeval tribe.  Independence is key for self respect, and for the very self-actualization of a people.

And if this is not an option, if you can’t provide or won’t provide for you and yours, then it is up to us, your pathologically altruistic hosts- to insist that you return to your ancestral homelands where you evolved to fit in.

Caveman Steak!

I love this video!  Kent Rollins is the cowboy cook extraordinaire!

I did this recipe, and while not directly on the coals, I did do it about 1/2 inch above them.  ( I got nay sayed by my wife).

Do it.  You will thank me, and Cowboy Kent too!

Cure Athlete's Foot with a HAIRDRYER! pqtd podcast

I know- this seems hare-brained: cure fungus disease like athlete’s foot with a hairdryer?  

I rarely get athlete’s foot, but I have gotten it, periodically.  Along with jock itch, which is basically the same thing, but worse.  At least, more embarrassing, that is… it looks silly to be scratching your feet, but your crotch?  Trust me, you don’t want to be in that situation.

And now, you don’t have to, ever again.  Sometimes, technology can be completely beneficial.  Even paleo folks need to drop their flint tools (you know I’m joking here, right?), and pick up a product of modern, paternalistic, White Western Civilization!  In fact, that is what most of the world does, on a daily basis, if they have the option- Avail yourself of White Western Civilization!  For that is what it truly is, and now that we are being demonized by the Leftists all around us, I find it makes sense to stress that virtually all modern tools that make our lives far better are the products of White Western Civilization.

OK, that being said and stressed, let’s talk about how to properly use such a Western tool:  I have always avoided using a hair dryer, thinking that that was just for women and metrosexuals; you know, kind of effeminate.  I mean, who cares about having their hair just so….  

But, it turns out that to use a hairdryer (I got one for $10 at Wal-Mart) to dry not only your hair to go out into sub-zero weather without freezing your drenched hair and winding up with the flu- but to dry between your toes, and your privates, is one of the healthiest, most pro-active things you can do to avoid fungus infections!

Also, it is healthier for your scalp, as well.  Just to dry your hair, but don’t overdo it and overdry- that can hurt your scalp- but to just dry it quickly and effortlessly, with a dry heat- wow- it works so easily.  Also, I have noticed that running that dryer not only warms a chilly post-shower bathroom right up, it also defogs the mirror, instantly.  

I know, these are all side-effects, but note that they are all good!  

Not to belabor a point, but I can’t resist: All of the fruits of Western Civilization are ultimately Beneficial!  

I guess I am counteracting here the endless pronouncements I am hearing on the Left, about how White Western Civilization is BAD.  It is not, not in any way, shape, or form.  Our primitive, European ancestors, once inbred with the Neanderthals with their larger brains and more peaceful natures, went on to create Western Civilization, which has become the shining light on a Hill of the entire globe.  

I am proud of my tribe, and have every right to be.

But lately, in popular culture, it has become fashionable to hate ourselves, to wish the extermination, the replacement of white people of European descent.  This is madness, especially as it has been coming largely from white people themselves!  

Of course, these are people who are wealthy, who desire to be fashionable above all else, including rational thought, and who put emotion in to the place where compassion should be melded with reason- but they exclude the reason.

Hence, they wind up living as “limousine liberal Leftists”: those who espouse to replace our white, evil race with other, darker tribes- the same ones our ancestors labored for centuries to conquer and displace from the lands that we built.  But, universally, these Hypocrite Liberal Lefties all live in totally white, exclusive neighborhoods.  

Hypocrites are like fungus.  They live in the dark, nether regions of our body politic.  And, like athlete’s foot, you just need a tool of Western Civilization to destroy them- like a light of reason in the world of thought and politics.

Or a hairdryer, to destroy them between your toes, or on your crotch!

Alcohol is Ketogenic -Paleo Quick Tip of the Day podcast

One of the hardest things to come to grips with in the field of health is what is actually true- and what isn’t!  This is obvious if you look at medical and standard nutritional advice concerning fat- the standard advice is that fat is bad bad bad- especially saturated, animal fats!

And if you have been following the ancestral or Paleo diet, or even any current research- you know that avoiding saturated fats is a wrong decision.  Good, God-made animal fats like tallow, lard, or butter are wonderful choices to build and protect your health and wellness.  Cholesterol is actually good and necessary, not something to be avoided and to treat as the spawn of the devil.  

On the converse side: vegetable oils are awful, fake foodstuffs that will give you migraines, and deprive your body of the true nutrients is needs in order to thrive and be healthy.  Vegetable oils are to be avoided at all costs, and this is very difficult if you are eating out on a regular basis.  Fast foods, Asian cooking, and processed foods in boxes and packages are all loaded with vegetable oils- keep all of these to the absolute minimum.  The perfect antidote to bad foods all about us, destroying our collective health?  Mostly- COOK YOUR OWN FOOD AT HOME WITH WONDERFUL INGREDIENTS!

And now- the ultimate lie, (along with so many, many others that we have literally been “fed” over the years- 

Alcohol is actually wonderfully 

KETOGENIC!

Yes, my paleo friends, I am not making this up.  Your brain loves alcohol!  It processes it preferentially, like a ketone body itself, since it is a really fast, clean burning fuel, unlike sugars and carbs.  (In contradiction with the common myth, alcohol does not get converted into sugar in the body!)  Actually, a good way to look at it is to imagine the alcohol being easily (some might say too easily) broken up into ketone-like bodies that are used preferentially by your brain for fuel!

Yes, your brain loves alcohol!  Perhaps too much so, which is why you have to watch your intake, and moderate it.  

But the surprising takeaway, that you will never hear from most health “professionals”, is that alcohol can actually help to keep you in ketosis, and actually lowers your blood sugar.  If you could put these two benefits of alcohol into a pill or supplement, or a prescription drug: you would make tons of money!  

But, bottom line, it’s just plain old alcohol that does the trick.  If you just drink small amounts, it will burn those preferentially as I said earlier- it will burn these alcohol ketones first.  So, that means if you are overeating with carbs and sugars, it will wait to burn those inferior foodstuffs.  It’s as if you were presented with prime rib simultaneously with corn dogs- which would you choose to eat first??

But, if you are eating a good ketogenic or even a standard paleo type of diet- well, you won’t have a problem with excess crap food to burn up.  Your happy brain and body will simply run quick, clean, and happily on the ketone/alcohol first thing, and then move on to the grass fed prime rib, or pastured eggs, or whatever else you have laid in store for them in your interior pantry…

Just keep the alcohol source a low carb one.  Despite everyone going crazy about how awful beer is (it’s barley- a gluten filled grain for God’s sake!), it is ‘liquid bread’!  It’s not- for one, it’s fermented- this neutralizes almost anything, making it far healthier.  For the other, if you choose a cheap, light beer- it is not only corn, the least harmful grain for most- it is fermented and light, and quite low carb.  Just don’t drink a case-full!

Hard liquor mostly has no carbs at all, if you don’t mix it with crap like soda pop!  Take it neat.  And wine is fine- as in all liquors- moderation is the key!

And if anyone looks at you like you like you have no knowledge of health at all, if you are drinking alcohol of any sort; well, just knock the chips and vegetable-oil soaked dip they are taking in, along with the diet soda pop right from their non-ketogenic, non-paleo hands!  

Western Ancestral Civilization is Under ATTACK! PJSC

I never expected to be writing about such big issues when I started PaleoJay’s Smoothie Cafe.  But, that was quite a while ago- back when health and fitness, in the face of such horrible travesties of the American FDA and the AMA and all the other alphabets soup names of big government had made a mockery of true health and wellness.  Not that that has changed:  Big Government still by and large recommends we consume huge amounts of prescription drugs, eat tons of modified wheat and other GMO grains and foods, and undergo endless invasive, horrifically expensive tests on a regular basis. 

We are also propagandized to not eat fat or meat, both of which are not only stupid and ridiculous, but counterproductive in terms of our health.  So, none of that has really changed, except in small, Paleo pockets of health, of which I am a tiny part.  But still, we are voices in a huge, fast food dominated: ‘Let’s sit on our fat asses and watch professional athletes work themselves to death while we watch them on TV and eat crap’!

But, as horrible and awful as all of that is, as the American and European public gets fat, diabetic, and riddled with autoimmune diseases -believe it or not: Something Far Worse is Going On as Well!!

Western Civilization, particularly in Europe, its very source, but also everywhere else Europeans have settled over centuries and built amazing cultures-

Is being sold out by our traitorous, Leftist- GLOBALIST LEADERS.

This is not in any way an exaggeration.  Germany under the traitorous Merkel, England under the awful Teresa May Leftist, and of course France and Sweden and most other European state leaders- have decided to replace the native white European people in their own countries with foreigners. 

Under the auspices of the European Union, whose whole purpose is now being revealed as a nefarious scheme to sell out their own people, the plan is now apparent; to allow unlimited immigration from 3rd world, primitive, low IQ countries, of vast populations that have no skills, no knowledge of how things are done and with no ability to speak the languages of the cultures that are expected to provide them with welfare benefits far in excess of anything their own cultures could ever hope to produce. 

Of COURSE they are flooding over! 

Once again, to put it in ancestral, paleolithic terms:  If your tribe suddenly had an influx of people who didn’t speak your language, who didn’t “pull their own weight”, ie. wouldn’t hunt, or gather, or in any way at all be a positive for your tribal people- would you take them in?? 

Of course not- they would be properly termed as invaders, as predators, and would be fought and repelled at all costs! 

But, there’s more:  what if many of the invaders were not only hostile, lazy, and entitled- but they had a religion that told them that YOU, you whites in the country to which they were coming, were evil, and should be exterminated by the mandate of their God???!!

NO SANE PERSON WOULD LET THEM IN! 

Sad to say, this is the very state that Western Civilization, that shining light on a Hill that is the beacon to all in the world today with a brain or a heart, has come to.  Our leaders have betrayed us!  But not Trump…

If not for Trump our shores would already be inundated with endless, swarming streams of hostile invaders, intent on supplanting us in our own country.  They would have been welcomed in by Hillary, and all the other Democratic leftist traitors, and our demise would be inevitable.  This is not even open for debate- it is now good versus evil for our own Western, paleolithic tribe. 

So, for those of you in the West, in America: Vote Red! 

Not for me, and not for you.  And even not for your children, not really- do it for the smallest, yet most powerful and amazing group of people who have created the most Amazing Civilization on the planet- the one that ALL ELSE aspire to be like:

Western Civilization is Under Assault! 
Vote with your very BLOOD- RED!

And vote for Diversity- for white Europeans are the smallest ethnic minority on the earth, and that is a fact.