Primal practices to optimise your workouts

In the quest for peak fitness, it’s easy to be pulled into the latest trends, powders, and pills that promise fast results. But true, long-lasting strength doesn’t come from the quick fixes of modern fitness culture, it’s rooted in the nourishing practices of our ancestors.

They relied on nature’s provisions and worked with the body’s rhythms, crafting a lifestyle where movement, strength, and nourishment came together in harmony.

Here, we explore how you can embrace these ancient practices to optimise workouts naturally, aligning with your body’s innate wisdom for strength and balance.

1. Cultivate resilient joints

For ancient warriors and laborers alike, resilient joints were essential for a lifetime of movement. Foods rich in natural collagen, glycine, and proline build joint strength, prevent injuries, and keep movements fluid and pain-free. 

• Nose-to-tail nutrition: Incorporating bone broths, connective tissue, and organ meats into your diet provides a potent source of collagen and gelatin, essential proteins for joint health. These nutrients help nourish cartilage, improve flexibility, and reduce inflammation, making your body more resilient to the physical demands of workouts.
• Mobility practices to support joint health: Combining nutrient-rich foods with physical mobility practices helps maintain the health and adaptability of your joints. Regular mobility exercises, such as dynamic stretching, yoga, or joint-focused practices like CARs (Controlled Articular Rotations), actively increase joint range of motion, strengthen surrounding muscles, and prevent stiffness. Integrating these movements into your routine improves blood flow to connective tissues, enhancing nutrient delivery from nose-to-tail foods while fostering resilience for a lifetime of fluid, pain-free movement.

2. Hydrate with nature's electrolytes

Ancient cultures understood that pure water is vital for every cell, but true hydration also requires minerals. Before modern sports drinks, people relied on natural electrolytes, drawn from food sources rich in sodium, potassium, and magnesium to keep them nourished and energised.

• Coconut water: Fresh coconut water, with a splash of lime juice, and a pinch of sea salt, offers a naturally balanced electrolyte drink. Its potassium and magnesium content fuels hydration without the artificial additives.
• Broth-based hydration: Bone broth, sipped as a warming pre-workout drink, delivers minerals, collagen, and amino acids that support joint resilience and muscle recovery. This ancient ritual not only hydrates but also primes the body for rigorous activity.
• Replenish with fruit post exercise: After a workout, seasonal fruits are a wonderful way to naturally replenish electrolytes and hydration. In summer, watermelon, peaches, and berries offer high water content and potassium to rehydrate and refresh. In cooler months, oranges, pomegranates, and apples provide vitamin C, potassium, and natural sugars to support immune health and muscle recovery. 

3. Honour your body's unique rhythms

 The notion of always “pushing through” didn’t exist in traditional societies. Instead, people worked in sync with natural rhythms, allowing their energy to ebb and flow according to the day, season, and their own inner cycles.

• Find Your personal energy peaks: For some, energy peaks in the morning; for others, the afternoon feels strongest. Honour when your body feels most alive, and plan your workouts to match. This creates a flow state, supporting endurance and decreasing strain
• Cycle- synced movement: Women can enhance workout effectiveness by aligning their exercise with their natural hormonal cycles. This practice, rooted in ancient awareness of female rhythms, can help you reach new levels of energy and stamina by honouring your body’s natural cycle.

4. Embrace ancestral recovery practices

Our ancestors knew the power of taking time to rest, replenish, and calm the body. Traditional recovery practices focused on resetting the nervous system and healing, creating a cycle of balanced energy.

• Cold water immersion: Cold-water therapy, practiced by Nordic cultures, promotes recovery by enhancing circulation, soothing inflammation, and awakening the senses. Cold showers, ice baths, or dips in natural waters stimulate blood flow and recovery from within.
• Earthing and grounding: Connecting your body to the earth by walking barefoot on grass or soil discharges built-up tension and reconnects you with nature’s energy. This grounding technique calms the nervous system, balancing cortisol and encouraging gentle recovery after intense workouts

5. Support thyroid health

The thyroid gland plays a central role in regulating metabolism, energy production, and recovery, all of which are essential for sustaining physical activity. Intense or prolonged exercise can increase the body’s demand for thyroid-supportive nutrients, making it crucial to nourish the thyroid through specific nutrient-dense foods.

• Boost thyroid function with organ meats: Organ meats, especially liver and kidneys, are packed with bioavailable nutrients such as selenium, iron, and vitamin A, each essential for optimal thyroid function. Selenium, for example, is a key component in thyroid hormone conversion, helping transform T4 (the inactive thyroid hormone) into T3 (the active form). Iron supports the transport of oxygen to tissues, enhancing metabolic rate and energy production.
• Include healthy fats to support thyroid hormone absorption: The thyroid relies on healthy fats to properly absorb fat-soluble vitamins that support hormone synthesis and cell function. Fats from sources like grass-fed butter, fatty fish, and animal tallow supply the cholesterol needed for hormone production and provide stability to cell membranes, supporting the cellular activity governed by thyroid hormones.

Trade quick fixes for a smarter, deeper approach to fitness. By embracing nature’s wisdom, you’re cultivating strength that’s both powerful and enduring. Nourish deeply, move in sync with your rhythms, and allow recovery to become part of your progress. True vitality isn’t a sprint, it’s a well-paced journey grounded in resilience and intention