modern longevity is often undesirably inflated by things that keep us alive but do not improve quality of life: hospital machinery, pharmaceuticals, and the ability to reel in the years doing little more than putting spoon to mouth and thumb to remote control.

Males – Primal Essential Movement mastery • 50 Pushups • 12 Pull-ups (overhand grip) • 50 Squats (thighs parallel to ground) • Plank: 2 minutes holding the Forearm/Feet Plank position

A 2004 article in the Journal of the International Society of Sports Nutrition referred to numerous studies suggesting that a low-carbohydrate intake and the resulting mild ketosis may offer many benefits, including reduction of body fat, minimized damage from insulin resistance and free radicals (caused by metabolizing a high-carbohydrate diet), a

insulin reduces blood levels of nitric oxide (a compound that relaxes the endothelium, the lining of your arteries), causing your artery walls to become more rigid. This drives up blood pressure

Almond butter is believed by many to be the best butter choice besides macadamia. Almonds have the highest protein content of any nut (20 percent of total calories) and are high in antioxidants, phytonutrients, vitamins, minerals, and plant sterols that support health and lower disease risk.

Their research now shows that atherosclerosis is caused mainly by the excessive oxidation (and the ensuing inflammation) of a certain type of cholesterol that constitutes a small fraction of the mostly good stuff flowing through your bloodstream.

Devote a little more attention and energy to risk management in your daily choices so you can enjoy a long, happy life and pass your own superior genes to the next generation

the reason is this: your liver makes cholesterol as a raw material for the bile salts that help you digest fat, so if you aren’t eating much fat, your genes will be given the signal to down-regulate cholesterol production.

The best dairy choices are raw, fermented, unpasteurized, unsweetened, and high-fat options such as ghee, butter, full cream, aged cheese, cottage cheese, cream cheese, Greek-style full fat yogurt, half and half, kefir, and raw whole milk. Stick to pasture-raised/grass-fed, or organic dairy products to avoid the hormones, pesticides, and antibiotic