Archive for category Natural Exercise

Keto Eating & Strenuous Exercise

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By Mark Lundegren

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I am recently back from a fairly challenging 15-day summer backpack along a section of the Pacific Crest Trail, one covering 555-kilometers (345-miles) through central and northern California. If you follow HumanaNatura, you may know that extended walks of this kind are a regular occurrence for me, and something I encourage for anyone who is able.

What was different this time, however, is that I did the entire walk eating ketogenically, or with a very low carbohydrate intake and primarily burning ketones or fats for energy. Since ketogenic exercise at this level is still unusual, and because there remains quite limited material on ketogenic eating amid strenuous exercise and other demanding physical activity, I wanted to use this opportunity to summarize what I did and experienced. Hopefully, the discussion will be helpful to you and, as importantly, encourage researchers to explore intensive exercise and sustained activity amid intentional ketosis.

Looking South Across A Very Smokey Sonora Pass In Northern California

Before beginning our discussion, let me emphasize that I did this extended keto-enabled walk after a significant time of eating and exercising ketogentically in my regular life (technically, eating phyto-paleo-keto, or a diet that is plant-rich; free of grains, legumes, and processed foods; and then further largely free of fruits and starches – see here and here for examples of my typical once or twice-daily meals). Because of this, I had given my body sufficient time to become keto-adapted or able to readily (and naturally) use fats as my primary energy source.

Importantly, regardless of how physically fit you are or may become, I would recommend not engaging in strenuous or extended exercise on a ketogenic diet until you are fully keto-adapted (this normally takes a month or more), reasonably experienced in ketogenic eating overall, and have successfully exercised more moderately on a ketogenic diet for a number of weeks. I would also recommend avoiding alcohol entirely while eating, exercising, and living ketogenically, as is my practice.

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HN’s April Health Challenge!

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It’s April, and whether this means spring or fall where you are, it’s a great time of the year to begin new things and challenge yourself to be happier, healthier, and more fulfilled in the weeks and months ahead.

If you are ready for a challenge that will help you to achieve all these things, and maybe more, HumanaNatura’s April Health Challenge and HN-100 Natural Fitness Program may be just right for you. HN-100 is a free, step-by-step health program that gets results and introduces you to all four of our lifelong natural health techniques.

NL HN 100 Snapshot

Our challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to the end. As the name suggests, HumanaNatura’s HN-100 Program is a 100-day fitness plan that familiarizes you with our overall natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance and gradual exploration of your unique long-term health potential.

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HN’s October Health Challenge!

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It’s October, and whether this means fall or spring where you are, it’s a great time of the year to begin new things and challenge yourself to be happier, healthier, and more fulfilled in the weeks and months ahead.

If you are ready for a challenge that will help you to achieve all these things, and maybe more, HumanaNatura’s October Health Challenge and HN-100 Natural Fitness Program may be just right for you. HN-100 is a free, step-by-step health program that gets results and introduces you to all four of our lifelong natural health techniques.

NL HN 100 Snapshot

Our challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to the end. As the name suggests, HumanaNatura’s HN-100 Program is a 100-day fitness plan that familiarizes you with our transformative natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance and gradual exploration of your unique long-term health potential.

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HN’s April Health Challenge!

Visit HumanaNatura           Follow Us On Facebook

It’s April, and whether this means spring or fall where you are, it’s a great time of the year to begin new things and challenge yourself to be happier, healthier, and more fulfilled in the weeks and months ahead.

If you are ready for a challenge that will help you to achieve all these things, and maybe more, HumanaNatura’s annual April Health Challenge and HN-100 Natural Fitness Program may be just right for you. HN-100 is a free, step-by-step health program that gets results and introduces you to all four of our lifelong natural health techniques.

NL HN 100 Snapshot

Our challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to the end. As the name suggests, HumanaNatura’s HN-100 Program is a 100-day fitness plan that familiarizes you with our transformative natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance and gradual exploration of your unique long-term health potential.

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HumanaNatura’s Seventh Edition

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By Mark Lundegren

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I’m pleased to announce that the new seventh edition of HumanaNatura’s programs and primary website are now all live and ready for you to review. Go to HumanaNatura to see the updated materials.

Long planned and almost a year in development, I am delighted to have the new materials up, and to see how far HumanaNatura has come since the first generation of our programs went online, way back in 2002.

hn-seventh-edition

HumanaNatura’s Seventh Generation – Better, Broader & More Interactive

I’ve written about the program and website changes in several of our community newsletters, when the seventh edition was in its planning and development stages. In case you missed these, and now that everything is live, let me recap what has changed, beginning with substantive changes and then highlighting secondary refinements:

> Personal Health Program (link) – HumanaNatura’s core natural health program has been extensively re-written, with numerous substantive changes, many editorial alterations for improved readability, and the addition of hundreds of inline research cites for further reading. Key substantive changes to the program include:

– Overall – new emphasis of the ecological health benefits of the HumanaNatura approach

– Our Past – discussion of the ecological harmony of earlier hunter-gatherer life; exploration of the history of human population levels, natural population dynamics and sustainability, and natural birth control; discussion of natural alpha-cycle and beta-cycle functioning (an idea from my recent first book, The Seven Keys Of Natural Life)

– Natural Eating – discussion of the environmental benefits of the HumanaNatura diet; inclusion of yogurt (but not milk and cheese) based on its potentially favorable ecological health impacts and at least neutral personal health effects for many people; greater emphasis on green eating and the goal of a low BMI score; discussion of bacterial flora health; discussion of the naturalness of cooked starches and the moderated role they can plan in a modern natural diet; inclusion of intermittent, partial, and water fasting as options within a natural diet Read the rest of this entry »

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HN’s October Health Challenge!

Visit HumanaNatura           Follow Us On Facebook

It’s October, and whether this means fall or spring where you are, it’s a great time of the year to begin new things and challenge yourself to be happier, healthier, and more fulfilled in the weeks and months ahead.

If you are ready for a challenge that will help you to achieve all these things, and maybe more, HumanaNatura’s October Health Challenge and HN-100 Natural Fitness Program may be just right for you. HN-100 is a free, step-by-step health program that gets results and introduces you to all four of our lifelong natural health techniques.

NL HN 100 Snapshot

Our challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to the end. As the name suggests, HumanaNatura’s HN-100 Program is a 100-day fitness plan that familiarizes you with our transformative natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance and gradual exploration of your unique long-term health potential.

Read the rest of this entry »

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Walking Versus Running

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By Mark Lundegren

mark-2When discussing the HumanaNatura natural health system with others, I am often asked why we advocate walking over running in our Natural Exercise technique.

For many of us, running seems like real exercise, while walking is, well, just walking. And this is especially true if we envision short walks on flat walkways, as opposed to long ones on hilly footpaths.

Still, it is true that, step-for-step, walking is clearly less intense, and seems less like exercise, than running – and than many other aerobic activities. But ironically, it is exactly because of this quality that walking proves superior as a health promoter, especially across many people and over time.

Walking RunningIn practice, walking – including hiking – is a more natural and, for many of us, more naturally enjoyable human activity, compared with running and other forms of intensive exercise. For people overall, walking offers greatly reduced risks of injury, is easier to sustain as a practice in our lives, and is far more likely to be practiced on a lifelong basis. Walking is also flexibly practiced and requires no special equipment. For all these reasons, the case for walking is pretty strong.

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