Five Essential Health Protocols

The Five Pillars of Ancestral Health

Here's what you need to know as you begin your quest. The video presents a distilled list of five essential health protocols. Probably the most striking claim is about sleep: one poor night can reduce immune function by 70% — a significant drop. The five pillars are sleep, sunlight, clean water, whole foods, and movement. The protocols are based on ancestral health principles, emphasizing natural habits and avoiding processed or commercialized products. This is about the basics, not complicated or elite wellness regimes. This protocol is about quality over quantity.

Modern Day’s Disconnect from Nature

In modern times, we've drifted from these natural protocols. Sleep routines are disrupted by screens, schedules, and caffeine. Morning sunlight is often replaced by artificial lighting. Bottled water is ubiquitous, yet it's laden with plastic particles. Ultra-processed foods dominate diets in many places. And, when it comes to movement, it's not exactly vigorous. These five protocols are not a trend or a fad. The protocols use the natural world as a reference to hone in on the clearest essentials. Science can demonstrate causal effects even when substances are barely present. The body interprets them loudly. It's about reversing the effects of a chaotic, modern way of living and listening to the cues given by the natural world.

The Five Keys to Basic Health

Sleep: Nature’s Resetter

Sleep is critical, both in quantity and quality. One poor night can drop immune function by 70%. Sleep is not a luxury, but a reset for the body's biological systems — memory, recovery, and immune function. Seven to nine hours of sleep are essential for this process to happen. But, it’s not just about sleeping long, but about being unconscious — not waking up repeatedly, and not being disturbed. No distractors — unplug, unwind. Bedtime — Regular bedtime routine, consistent time. Environment — dark room, cool room, minimize noise, but enough white noise to block out. No late-night electronic light — consume every blue light source (or put blue light filter glass over it). Consistent — sleep in a window. — seven to eight hours, no short sleep or waking up. Substance — no stimulants. Relaxation — some breathing or relaxation technique before bed.

Sunlight: The Circadian Rhythm and Immune Syncing

The morning sunlight has a profound effect on the circadian rhythm: the first 30 minutes of sunlight after waking sets your circadian rhythm for the next 24 hours. Mighty, considering most of us depend on artificial light when we wake up. This simple thing makes us reliant on the natural world as light, rather than modern-day artificial. Morning light — first 30 minutes after waking in direct sunlight (preferably outdoors). But no overnight light. But no sunrise. Sunscreen — use it, but not too much. Use SP50, not SP100. UV — still get it. Lighting — warm lighting at night. Face — get morning light on the face. Regularity — Be consistent. Nature — natural, not artificial. Sunglasses — discard during the day.

Clean Water: One Litre of Bottled Water Has 250,000 Plastic Particles

Clean water is another crucial protocol. Researchers from Colombia uncovered about 250,000 plastic particles in a single litre of bottled water. Now, imagine how many nanoparticles might be there. Nanosized particles are smaller than 100 nanometers. Nanoparticles in water could potentially cross various biological barriers within the body. Filter out the water, and drink clean. And eat food that rots. Eat food that your ancestors would have eaten, or that you could, reasonably, hunt and forage. If it lasts a year on a shelf, it's not nutritious, it's simply occupying space in your cupboard — potentially harmful. Filter water — prefer whole water to filter tap water. Plastics — no plastic bottles and containers. Food/Drinks — whole food, whole drinks. Water — drink clean, unfiltered. If filtered, ensure quality and refreshment.

Whole Foods: Eat the Stuff that Rots

Ultra-processed foods make up around 60% of the average diet in Britain and America. These foods have a shelf-life and are not feeding you, they're occupying you. Eat foods that would have rotted in your ancestor's time. If it lasts a year on a shelf, it's chemically preserved, occupying space in your intestines and your bloodstream. Stick to whole foods, food that rots on the counter. Whole food — Real food, not chemically preserved. Vegetables — vegetables, no preservatives. Diet — no preservatives. Processed — minimize processed foods. Healthy — eat healthy, not “healthy” packages. Cooking — bio-nutrition does not preserve.

Movement: Not in the Gym but Everywhere

This is not about the gym. It's about not being still. The idea of consciously moving to elevate a heart rate is very modern. Natural movement means that we find different ways to be active. And the rewards are immense. In a 2023 review, adults who walked eleven minutes daily reduced their mortality by 23%, compared to sedentary adults. The key is to get moving. Movement — not set, timed, multiple. Consistent — consistent, any moment. Healthy — some light physical activity 4–10 times per day. Regularity — light physical activity

It Works on a Budget

Master these five protocols and push them out of focus. Stop chasing the next trend or following the latest guru. These five protocols are enough to build up a solid base. The rest is self-styled detail. Modern day science can reinforce this in many different ways. Each of the five protocols is supported by overwhelming amounts of data. And here’s a bonus. You can live your whole life using these five protocols and not spend a single penny. Nature is your healer, and your healer knows no cost.