SUPPLEMENTS

An Owner’s Manual For Authentic Ancestral Living

In Hectic, High-Stress Modern Life.
 At Ancestral Supplements, we and lifestyle practices and help you reconnect
are committed to exceptional with the ways of our ancient ancestors to achieve
product quality, unparalleled robust health and maximum longevity.
SUPPLEMENTS customer service, walking our
talk by living the ancestral lifestyle, and giving Male Optimization Formula w/Organs will
you authentic support and encouragement on help you fight back against the epidemic decline
your journey. We invite you to join us in adopting in male testosterone levels caused by hectic, high
ancestral diet, exercise, and lifestyle practices! We stress modern life. Taking this 100 percent pure,
offer this eBook as a guide to optimize your diet high potency product can replenish depleted cells

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 and reboot the energy systems and detoxification after dark, and maintain a bedroom that is pitch
pathways necessary to turn your life around. This dark. Use blackout curtains or blinds, hide/cov-
is honoring our ancestors by putting back in, what er all device charging lights and LCD displays,
the modern world has left out. eliminate night lights (use a red flashlight or
miner’s headlight instead). Keep the room cool
In contrast, if you are walking around malnour- (64-68F is ideal), quiet (use a noise-cancelling air
ished and fatigued, it’s going to be difficult to stay filter or smartphone rainfall App), and free from
focused, disciplined, and energized enough to any clutter, such as stacks of mail,clothing, or
achieve your peak performance and healthy living unfinished home improvement projects. Research
goals. When you experience a hormonal reset and reveals that just looking at clutter can evoke a
a cellular replenishment that builds over time, stress response. Absolutely no television or com-
you will awaken each day with more resolve and puter screens allowed!
focus to kick butt and keep kicking butt — even
when life gets stressful and hectic. Are you ready If you have problems with snoring/sleep ap-
to become a modern-day MOFO? Then please — nea or fitful sleep, consider taping your mouth
don’t just read, take action! Do something small closed (3M mouth tape) to facilitate nose
from this list of objectives every day, and let mo- breathing all night. Strive for a minimal pad-
mentum build naturally over time. Here we go! ding, ideally by sleeping on the floor (read Move
Your DNA by Katy Bowman, MS, for details) or
▼

with a simple sleeping pad. If you can’t get there

SLEEP IS #1 right away, use the firmest possible mattress and
Health, vitality, and peak performance all stem thinnest pillows (e.g. buckwheat pillow.) Min-
from getting adequate sleep. Do your best to imizing the puffy pillow action will ease neck
minimize artificial light and digital stimulation strain and optimize breathing.

B E C O M I N G A M O D E R N D AY M O F O
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At the same time every morning (ideally near
sunrise) get outside and expose your eyeballs to
direct sunlight. This will stimulate the desirable
morning boost in serotonin and cortisol for a
high-energy day. The morning sun will also help
you produce melatonin on cue in the hours after
sunset, helping you gracefully transition into a
restful night’s sleep. A good night’s sleep starts first
thing in the morning!

Hey MOFO, do these instructions seem like

they’ll cramp your style? If so, maybe you can
ask yourself, “How badly do I want to be strong,
healthy, and happy again?” If you wake up with
heavy eyes, feeling stiff and dragging ass, maybe
it’s worth making a few simple changes that you
will quickly adapt to with no trouble. Perhaps the
single most influential thing you can do from this
entire book is to flip the screen closed come 9pm
or 10pm, instead of blasting your eyeballs with
entertainment of questionable value until the very
last moment before bedtime. Prioritize your sleep!

EAT ANCESTRAL
▼

FOODS
The foremost life altering, life saving dietary
objective is to ditch the toxic, nutrient deficient
modern foods that contribute to fatigue, fat
storage, and disease. Let’s make your first step
simple and direct: Eliminate all sugars, sweetened
beverages, grains (wheat, rice, corn, pasta, cereal),
and industrial seed oils (canola, corn, soybean,
sunflower) from your diet. Grains and sugars
have addictive properties, so you must commit to
total elimination for the first 21 days. This will
help you escape carb addiction and the high risk
of backsliding that comes when you let offensive,
insulin-stimulating foods leak into the picture
here and there.

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 From there, you can honor the evolutionary-tested
eating patterns of our hunter-gatherer ancestors,
choosing your personal favorites from the catego-
ries of meat, fish, fowl, eggs, vegetables, fruits, nuts,
seeds & their derivative butters, and healthy modern
foods such as high fat dairy products and high cacao
percentage dark chocolate. Realize that you must
completely eradicate sugars, grains, and bad oils
before you even ponder more nuanced strategies,
such as a ketogenic or nose-to-tail carnivore strate-
gy. Whatever ancestral foods you choose to include/
emphasize, it’s an increasingly health-critical obli-
gation to source the most nutritious foods in each
category, particularly grassfed/pasture-raised/wild-
caught meat, fowl, fish, and eggs.

Nose-To-Tail Carnivore

If you have been battling any kind of chronic illness

or chronic digestive symptoms such as gas, bloat-
ing, indigestion, or inflammatory conditions like
leaky gut, IBS, or colitis, consider a 30-day exper-
iment of strict nose-to-tail carnivore eating. Many
people (often unknowingly) are allergic to the
natural toxins contained in plant foods (vegetables,
nuts, seeds, grains, and legumes, but not so much
with fruit). These agents, known as anti-nutrients,
antigens, or plant toxins, include lectins (gluten is
the most offensive, but there are many other lectins
prominent in grains, seeds, and legumes), phytates
(prominent in nuts and seeds), oxalates (prominent
in leafy greens), and saponins (prominent in beans
and legumes) that can cause a chronic inflammato-
ry and/or autoimmune response in the body. Health
and medical experts agree that inflammation and
autoimmunity represent the root cause of virtually
all disease.

Why then, have we been told forever that plants are

super-healthy, high antioxidant foods that should

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form the centerpiece of a healthy diet? Contrary
to common misunderstanding, the mechanism
by which we obtain the lauded benefits of eating
“high antioxidant foods” is the internal antioxidant
defense response mounted by the body when you
ingest mild plant toxins. This chronic mild poison-
ing can wear the body down, especially among peo-
ple who are more sensitive to gluten and the rest, or
have less than robust overall health.

Many people have experienced a rapid health trans-

formation by giving their systems a break from plant
antigens and emphasizing incredibly nutrient-dense,
easy-to-digest foods from the animal kingdom. Visit
MeatHeals.com to read some remarkable stories of
reversing disease with a carnivore strategy. While
few people are highly reactive to routine plant foods,
there are many other positive attributes of nose-to-
tail carnivore style eating. For one, you are eating
extremely nutrient-dense, highly satisfying meals.
Your appetite and energy are automatically regulated
without having to obsess over portion sizes or mac-
ronutrient calculations. This is what makes carnivore
incredibly effective for reducing excess body fat,
especially for those who have struggled with other
dietary strategies. The diet is simple to understand,
easy to follow, and with none of the struggle and
suffer elements of traditional weight loss strategies.

Eating Well

Beyond your food choices, be sure to always eat in

a calm, quiet, low stress environment, with meal-
times being one of the great celebrations of life
with family and friends. Eat at a relaxed pace, one
where you chew each bite completely as a funda-
mental element of the digestive process (experts say
chew 20-30 times; yeah, that’s a lot!). You must also
strive to limit your digestive function to a maxi-
mum window of 12 hours each day, for digestive

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activity can interfere with overnight cellular repair quarter. Fasting delivers such profound cellular
and hormonal restoration. Try your best to finish repair and disease protection benefits that it can
eating earlier in the evening, leaving the final two literally reverse the aging process in your body.
hours for relaxing and winding down. This will Research shows that after a few days of fasting,
improve circadian rhythm alignment, give your organs actually shrink, as inflamed and dam-
digestive system a needed break, and promote aged cells are snuffed out and cellular repair and
high quality sleep. A popular ancestral-inspired renewal kicks into high gear. Visit the Internet’s
practice is to eat in a narrower time window of most precious health resource, the Ancestral
6-8 hours per day. This allows you to unlock the Supplements About Us page to learn more
tremendous metabolic, immune, and cognitive about fasting, including a protocol for breaking
benefits of fasting and ketone production during an extended fast.
the other 16-18 hours without food. Experiment
to discover what works best with your lifestyle, Superfoods
fitness goals, and food preferences, but always stay
within the ancestral parameters and avoid toxic True MOFO’s must also strive to include super-
modern foods. foods in their diet; things like liver and other or-
gan meats, bone broth and bone-in cuts of meat,
The Magic Of Fasting pastured eggs, collagen supplements, salmon eggs,
fermented foods like natto, sauerkraut, yogurt,
If you want the most effective anti-inflammatory and kombucha, and fresh, local, in-season ber-
and cellular repair diet ever known to science, ries. Review the details of Liver King’s incredibly
fasting is the clear winner. You can’t really expe- nutrient-rich daily diet at the Ancestral Supple-
rience the intended benefits of fasting until you ments About Us page.
become fat adapted. In general, carbohydrate
dependent dieters will activate the stress response
to make glucose internally if they aren’t prepared
for fasting. Work toward being able to last com-
fortably from an 8pm dinner until 12 noon the
following day — even with a morning workout
thrown in! Next, try to extend even further occa-
sionally, having your break-fast at 1pm or 2pm.
Get into a rhythm where you always eat inside a
12-hour time window, and progress toward a 6-8
hour daily window.

After several months of fasting and eating in

Raw Lamb Liver
a narrow time window, consider attempting a
24-hour fast — early dinner to early dinner
works great here. Liver King and his wife Bar-
bara engage in five-day, water-only fasts every

B E C O M I N G A M O D E R N D AY M O F O
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Liver King Typical Meal bad oils, but are eating mostly feedlot animals,
conventionally grown produce, and excessive
• Homemade bone soup (simmered for 2-3 restaurant and take-out meals (almost certainly
days with tons of golden marrow) made with toxic industrial oils). Many will have a
near-total absence of organ meats, collagen-rich
• Fermented fish sauce or another fermented meats, bone broth, fermented foods, or other
animal product superfoods in their diet. And when it comes to
treats and indulgences, the description “occasion-
• Avocado with fish eggs or Icelandic cod liver al” might mean two, three, or four times a week of
with lemon juice and Himalayan sea salt junk leaking into the picture!

• Grass fed butter, ghee, or tallow (2 table- If you are cracking a few conventional eggs and
spoons) frying a few slices of nitrate-laden bacon for a so-
called ancestral power breakfast, please compare
• The occasional salad of dark leafy greens and contrast with the phenomenal array of premi-
(only when in season) and Himalayan sea um ingredients in a typical Liver King smoothie.
salt This is one of his go-to break-fasts that typically
happens around 3pm (details at Ancestral Sup-
• Grass fed organs: 16 to 24 ounces of various plements About Us page):
animal parts, nose-to-tail, sometimes raw or
lightly baked/pan-fried Liver King Smoothie

• Wild-caught, skin-on, bone-in sardines, wild • Fresh, raw pastured milk

fish eggs, or whole cod livers
• Fresh, raw pastured eggs

• Grassfed yogurt
SUPPLEMENT LIKE
▼

A MOFO • Organic ghee, grassfed tallow (1 Tbl) or

Ancestral Supplements Grassfed Tallow
Even among the most devoted healthy eaters, it’s capsules (9)
still easy to fall short of ideal, due to unhealthy
cultural forces and/or lack of availability of the • Organic almond butter
highest quality food. What happens over time is
you get the calories you need to fuel your busy • Ancestral Supplements Grassfed Collagen
life, but can experience a gradual and often im- capsules (9)
perceptible depletion of the vitamins, minerals,
antioxidants, phytonutrients, and micronutrients • Organic grassfed whey protein powder
you need to thrive. In particular, many healthy
eaters have dutifully ditched grains, sugars and • Himalayan seal salt

B E C O M I N G A M O D E R N D AY M O F O
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Coupled with the Johnson family’s typical eve-
ning meal, you can see that this goes far beyond
a take-out burrito bowl, bacon burgers, or farmed
Atlantic salmon (not only nutrient-deficient but
also often containing toxins). A macronutrient
analysis of Liver King’s diet would reveal a high-
ly ketogenic, nose-to-tail carnivore-ish baseline
pattern. However, Liver King also engages in
occasional carb reloads, typically in the hours
following particularly strenuous workouts like the
Barbarian. Here are some recommended nutri-
ent-dense carbohydrates for reloading depleted
glycogen stores:

• Sweet potato and other starchy, in-ground

vegetables (squash, taro, rutabaga, zucchini)

• Raw local honey: great to flavor a smoothie

or full-fat yogurt
• Grassfed Collagen: If you aren’t consuming
• Fresh, local, in-season berries, stone fruits, bone broth or bone-in cuts of meat several
and watermelon times per week, make this product or other
supplemental collagen mandatory.
• Dark chocolate: high cacao percentage
(80%+), bean-to-bar, Fair Trade brands • Grassfed Tallow: Find fresh sources from
your local butcher if possible. If you can’t get
a regular supply, this is a highly beneficial
Ancestral Supplements
supplement.
Products

• Ancestral Supplements specialized organ

• MOFO: 6 capsules daily, minimum 90 days,
products: Put back in what the modern
hopefully forever, to optimize internal testos-
world has left out by choosing products
terone production, promote reproductive and
associated with specific organs or health
urinary tract health, reduce disease risk, and
conditions that you may be
enhance dietary nutrient density.
dealing with. If you have
symptoms of leaky gut, try
• Grassfed Liver: If you aren’t eating the
Grassfed Intestines. To
most nutrient-dense food on the planet
battle allergies or the cold/flu
regularly in daily life, make this product
season, try the powerful im-
mandatory.
mune boosters of Grassfed

B E C O M I N G A M O D E R N D AY M O F O
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 to feet before bedtime, as magnesium helps
with sleep.

• Vitamin D3: Vitamin D deficiency is also

epidemic due to our indoor-dominant
lifestyles and irrational fear of the sun. It’s
far superior to meet your Vitamin D needs
by exposing large skin surface areas to the
Thymus and Grassfed Spleen (perhaps not sun during the peak times of day and year of
daily, but when you are feeling run down). solar intensity in your area. You can also get
If you get frequent headaches or afternoon good Vitamin D from SMASH fish (Sar-
brain fog, try our surprisingly popular Grass- dines, Mackerel, Anchovy, Salmon, Herring),
fed Brain. Males in their 60s and beyond wild fish eggs, blubber, or grassfed tallow. If
might address their heightened prostate can- you get insufficient sun and/or fall short on
cer risks by taking Grassfed Prostate, even these food recommendations, consider a high
though MOFO has a respectable amount of quality supplement free of additives.
prostate in the formula. Grassfed Adrenal
provides targeted adrenal support (again, use • Vitamin K2: You’ll get plenty of K2 from
sparingly for a boost when you are dragging.) marrow, tallow, and egg yolks, which should
Grassfed Bovine Tracheal Cartilage helps always be central elements of your diet. Oth-
with injury recovery, and so on down the line erwise, consider a high quality K2 supple-
— you get the picture! ment to promote bone, cardiovascular, renal,
and cognitive health.

• Blue light-blocking eyewear: This totally

sneaks into the list here! Get a pair and start
donning the orange lenses after dark as a
habit. The inexpensive UVEX glasses are
rated highly effective. If you need blue light
blocking lenses with a prescription for read-
ing or computer use, check out young health
leader Matt Maruca’s line of stylish, premi-
Other Supplements um quality lenses at RAOptics.com.

• Magnesium: With some 75 percent of • Also, install the outstanding eye protection
modern citizens estimated to be magnesium software program Iris to custom design a less
deficient, this is our favorite recommendation offensive screen light experience. Iris elimi-
outside of our own product line. Magnesium nates the harmful invisible flicker and min-
is most efficiently absorbed through the skin, imizes the intensity of blue light emissions
so apply transdermal magnesium oil spray that are so harmful after dark.

B E C O M I N G A M O D E R N D AY M O F O
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 MOVE IN NATURE
▼
EVERY DAY
From paleoanthropological evidence of homi-
nid fossils to observations of modern day hunt-
er-gatherers, we learn that humans are hard-wired
to be constantly on the move, interacting with
nature. An active, outdoor-dominant lifestyle
facilitates peak cognitive, immune, metabolic
and hormonal function. In contrast, numerous
recent studies in the “sitting is the new smoking”
realm reveal that inactivity drives today’s most
prominent disease patterns — diabetes, cancer,
heart disease, and cognitive disease. Sitting for
just 30 minutes causes decreased glucose toler-
ance, diminished cognitive function, and can slow
metabolic rate by 90 percent! When we sit, we
get tired, lazy, hungry, and mentally dull. Leading
obesity/inactivity researcher Dr. James Levine, an
endocrinologist at the Mayo Clinic, asserts that,
“The chair is out to kill us.”

If you walk less than 4,000 steps per day, a UCLA

study reveals that you’ll have a thinner, less it! Start with a commitment of a few minutes to
efficient, slower functioning brain with higher make sure you get out the door. You’ll naturally
disease risk than if you can achieve modest, bare extend your time outside because it makes you
minimum movement objectives. A study of 9,000 feel so calm, peaceful, and clear-headed. Liver
Australians revealed that each additional hour King starts every morning with a 30-minute walk,
of daily television increases risk of death by 11 calling it his “cup of coffee.” This is a time to clear
percent. Unfortunately, modern humans spend his head and prioritize the busy day ahead. Every
an average of 93 percent of our time indoors: 13 afternoon, during that natural dip in circadian
hours sitting (work, commute, screen entertain- rhythm and when your cognitive powers are likely
ment) and eight hours sleeping. That leaves only getting depleted, Liver King takes a 20-30 minute
three hours a day to avail any form of movement. walk, calling it his “afternoon nap.” After dinner,
This is a huge genetic disconnect, one that re- the entire tribe takes a walk — whether mud,
quires immediate attention. rain, sleet, snow, or steamy Texas summer heat.
Studies have shown that a post-meal walk of 15
Get out there and implement a new habit of minutes at the incredibly modest speed of 1mph
walking (or swimming) in a natural environment is sufficient to moderate the insulin response to a
every single day — your humanity depends on meal by half!

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 stabilize your atoms and mitigate the potentially
damaging effects of EMF radiation. Earthing and
grounding have become more essential than ever,
not just because of the increases in EMF, but also
because we spend virtually our entire lives either
indoors or wearing shoes outdoors. We have
become almost entirely disconnected from the
earth’s powerful energetic field that has helped
optimize human genetic and cellular function for
millions of years.

Fortunately, health-conscious folks across the

globe are becoming more aware of the benefits
of nature immersion, and science is validating
the varied hormonal and psychological benefits.
The Japanese have a national public health pro-
gram they call shinrin-yoku, translated as “forest
bathing.” Japanese researchers have produced
extensive evidence showing that even a short visit
to a natural environment can lower stress hor-
mones, heart rate, and blood pressure, and boost
mood and energy levels. Forest bathing has also
been shown to help reduce anger, depression and
anxiety, and improve evening sleep. Get outside,
Walking is the fundamental objective here, even get barefoot, get into nature, and put one foot in
if it’s just around the office courtyard for a quick front of the other every single day!
work break. However, it’s also essential to im-
merse into natural environments (as best you can
in dense urban areas), leave your devices behind,
and engage all your senses with nature. The pop-
ular practice of earthing entails connecting your
bare feet with natural earthen surfaces (grass, soil,
gravel, sand.) Similarly powerful effects are ob-
served when you immerse yourself into a natural
body of water for a refreshing swim. Achieving
a direct connection with the earth’s energetically
charged negative ion molecules has been shown
to greatly improve cellular and immune function.
As with the use of the aforementioned grounding Immersion into water delivers powerful grounding
and anti-stress benefits (so does staying on the
devices in the home, grounding to the earth helps wake surfboard though, Brad!)

B E C O M I N G A M O D E R N D AY M O F O
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▼
COLD THERAPY Check out Brad’s real-life experience of this phe-
nomenon with the Unfrozen Caveman Runner.
Our virtually 24/7 existence in comfortable, What an awesome natural energizing morning
temperature-controlled environments is high on ritual that’s vastly superior to the artificial and
the list of our modern genetic health disconnects. temporary boost of a high carbohydrate breakfast.
Modern humans have gone soft in mind and body
due to our obsession with convenience and luxu- Dr. Rhonda Patrick of FoundMyFitness.com
ry. Oh sure, we know what it’s like to sweat for a explains some of the science: “Cold exposure
couple hours at a summer picnic or hike, or deal increases the production of cold shock proteins,
with a winter storm where you get cold and wet including one in the brain that repairs damaged
for a few minutes (or heaven forbid — a couple synapses, and in muscle that prevents atrophy. A
hours!) before rewarming with a hot shower and a cold-induced catecholamine boost lowers inflam-
night in front of the fire. But modern luxuries can mation and pain by decreasing the levels of three
actually contribute to atrophy of mind, body, and inflammatory mediators.” Cold exposure provides
spirit. A practice of brief daily exposure to cold air an immune boost by stimulating the production
or water has been scientifically proven to deliv- of the internal super-antioxidant, glutathione.
er an incredible array of positive hormonal and The cardiovascular benefits of cold exposure are
psychological benefits. Cold exposure is known also substantial. We have a 60,000-mile network
as a hormetic stressor — a brief, natural stressor of blood vessels throughout the body. These
that triggers an adaptive response. A daily practice blood vessels are lined with smooth muscle that
helps build resilience to not only cold tempera- constricts or dilates based on our perception of
tures, but all other forms of stress you face in life. temperature. This process of vasoconstriction
and vasodilation caused by cold exposure is like
Our early ancestors were routinely subjected to a workout for your blood vessels. To read more,
cold temperatures, which helped optimize their download Dr. Patrick’s free 22-page report detail-
metabolic and immune function. Cold water ing the scientific benefits of cold exposure.
exposure is particularly therapeutic because the
greater molecular density of water (versus air) The intangible psychological benefits of cold
drains body heat 25 times faster than air. Hence, exposure are profound as well. When you are
even brief exposure via a cold shower, or immer- able to turn that handle to cold for the last two
sion into an icy tub or chest freezer filled with minutes of your shower, or go MOFO and jump
chilled water, has been shown to deliver a fantas- into an icy river or lake, ice bath, or chest freez-
tic boost of energy, alertness, and euphoria. You er with water in the 30s, 40s, or 50s for a few or
are tapping into ancient adaptive processes and several minutes, you develop focus, discipline,
response mechanisms that are hardwired into and resilience that carries over into all other peak
our genes. Finnish research reveals that immer- performance endeavors in life. Motivational guru
sion into 40F (4.4C) water for even as little as Tony Robbins is a huge cold plunge enthusiast
20 seconds spikes the prominent mood, focusing, (he has custom pools installed at all seven of his
and motivation hormone norepinephrine by 200- luxury homes around the world), explaining that
300% for up to one hour! his daily immersion into cold water is an example

B E C O M I N G A M O D E R N D AY M O F O
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of, “My brain telling my body what to do; to not
hesitate, but to act. In the cold water, every cell in
my body is alive. Strong mind, strong body!”

Give It A Try!

Start in the shower by switching between cold and

hot for 30 seconds at a time. Yes, it’s uncomfort-
able at first, but after a week you’ll habituate and
deeply appreciate the refreshing energy boost you
obtain from contrast showers. Next, try to end
every shower with two minutes of full blast cold.
Once you become a cold shower expert, consider
upping your game to a bathtub filled with ice, and
then to the ultimate affordable 24/7 home tem-
perature therapy strategy of a chest freezer filled
with water chilled to your desired temperature.
What’s happening is the adaptive mechanisms,
including the smooth muscle that lines the blood
vessels, become efficient at doing what they were
designed to do. Your psyche also adapts; you be-
come more disciplined, resilient, and centered.

Check out Brad Kearns’ Chest Freezer Cold It’s important to emphasize that this is not a
Therapy Video to get a great demo and all the tough guy contest to see you how freezing and
guidance you need to get started. Every morning, miserable you can get. You must be patient and
Brad plunges into a 15 cubic foot chest freezer unforced with the adaptation process, and should
filled with water chilled to 34-38F,year-round. never have to suffer or compromise your health.
He submerges fully for 20 seconds, then catches As noted cold therapy enthusiast Dr. Kelly Star-
his breath and commences a meditative exercise rett explains, “Get out before you start shivering.
of 20 deep, diaphragmatic breath cycles. Breath If you stay in too long, you’re just showing off.”
control is the secret to enduring the cold! By By controlling your attitude and your breathing,
focusing intently on deep breathing, you override and forming the intention to not only endure, but
the initial panic reaction of the sympathetic ner- appreciate the hormetic stressor of cold exposure,
vous system and are able to exist comfortably for you will be surprised by how long you can last.
longer than you might imagine. Brad reports that When you build your cold exposure skills, you’ll
his initial forays lasted three minutes, and he can realize the amazing power of accessing a different
now handle six minutes in near freezing water dimension than the highly reactive fight or flight
without any shivering, suffering, or ill effects. panic mode you have triggered throughout your
entire life when faced with immediate stressors.

B E C O M I N G A M O D E R N D AY M O F O
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 extraordinaire Dr. Jack Kruse calls “ancient path-
ways” of cellular repair, renewal, and resilience
— not to mention turbo-charging fat burning.
An intensive contrast therapy protocol, such as
going back and forth from a 200-degree sauna to
near freezing water is something that has been a
mainstay of Finnish culture for over 1,000 years.
Clearly, it’s a fantastic hormetic experience, an-
denthusiasts of contrast therapy describe ending
their protocol in a blissful state of relaxation.

Dutch extreme cold water guru Wim Hof, aka “The Iceman”

Overcoming the fight or flight reaction through

breath work and intentionality is how legendary
cold exposure champion and breathing expert
Wim Hof is able to perform his superhuman
feats, and train others to do the same. Check out
investigative journalist Scott Carney’s book, What
Doesn’t Kill Us: How Freezing Water, Extreme Alti-
tude, and Environmental Conditioning Will Renew
Our Lost Evolutionary Strength, detailing how
Carney quickly transitioned from high skepticism Scott Carney (Left) climbed Mt. Kilimanjaro in record time
under the guidance of Wim Hof (Center)
to performing amazing cold exposure and endur-
ance feats with Hof ’s guidance. Note: If you have
pre-existing health conditions such as thyroid or Check out brad’s comprehensive book on the cold
adrenal dysfunction, or have any symptoms of mi- therapy called Take The (Cold) Plunge!, detailing
nor illness, skip the cold exposure objective until health benefits and how to get started with your
you regain your basic level of health. own at-home cold therapy practice.
▼
By the way, heat therapy delivers many of the
same benefits as cold exposure — stimulating the PROTECT YOURSELF
production of the lauded heat shock proteins for For the first time in the history of humanity, we
anti-inflammatory and immune boosting effects. face a number of extremely health-destructive in-
By challenging your body with any temperature fluences caused by modern technology. Living an-
change from homeostasis, you kick into action cestrally entails taking action to minimize many
what temperature therapy expert and biohacker high-tech environmental hazards as follows:

B E C O M I N G A M O D E R N D AY M O F O
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EMFs and areas where you can switch out harsh white
light bulbs for softer light tungsten bulbs with an
Limit your exposure to radiation emitted from orange filament, a Himalayan salt lamp, firelight,
portable devices, WiFi signals, and assorted other or candlelight. Get yourself a pair of inexpensive
sources like cell towers, high voltage power lines, UV-blocking orange lenses or quality prescription
and unnecessary X-rays. If you have chronic blue-blocking lenses and wear these religiously in
health problems, recurring headaches, or after- the final two hours before bedtime. This is hugely
noon fatigue, consider eliminating WiFi in your beneficial and super easy to do!
home. Instead, use a long Ethernet cable — that’s
the protocol at the Ancestral Supplements of- Grounding
fices as well as the Liver King residence. Keep
your portable devices in airplane mode as much You can minimize the harmful effects of EMF
as possible. Use your smartphone’s speaker mode by using grounding mats, or grounding sheet or
instead of holding the device to your head, and canopy for your bed. These devices diffuse the
keep it out of your hands or pockets whenever harmful effects of electromagnetic radiation on
possible. Even an Otterbox case can help diffuse a your cellular function. Advocates suggest that
bit of the exposure. grounding, especially for sensitive people, can
help improve chronic fatigue and pain conditions,
reduce inflammation, stabilize mood, speed mus-
cle recovery, and improve sleep.

Consumer Hazards

Ancestral living entails second-guessing the

decadence, consumerism, and runaway corporate
profit-seeking in modern society and taking per-
sonal responsibility for your health. Today, you are
obligated to protect yourself from air pollution,
noise pollution, toxic humans, and toxic consumer
products — including mercury fillings, munici-
pal drinking water with fluoride, chemical-lad-
en bedding materials, artificial clothing fabrics
(polyester, acrylic, acetate, water-resistant and/or
moisture-wicking microfibers, etc.), and more ex-
Blue Light amples from this realm. A single household plant
in your bedroom will do a great job neutralizing
Minimize the damage caused by exposure to outgassing from toxic consumer products (e.g.,
artificial blue light emissions after dark by making high tech memory foam mattresses) and stale
your home environment as dimly lit as possible indoor air in general.
after the sun sets each day. Choose a few lamps

B E C O M I N G A M O D E R N D AY M O F O
15
Environmental Estrogens essentially neutralized today, we still find ways to
come to misfortune by texting and driving, for
Relating the previous point, we are exposed to an example.
assortment of estrogenic compounds in high tech

▼
modern life for the first time in history. While
this is an emerging field of scientific study, you DETOX!
may want to be on the safe side and avoid the Detoxification from the assorted environmental
following offenders: pollutants and health offenses in modern life is a
highly recommended endeavor. Popular strategies
Plastics: Implement zero tolerance for any plastic include a prolonged fast, following a restrictive
touching your food or drink. Nothing is worse than diet protocol, doing some intensive sauna ses-
microwaving food in plastic containers or drinking sions, or even heading to a retreat setting for a
from disposable plastic water bottles that get heat- temporary escape from the accumulated stresses
ed in the sun. Result: man cans and cancer. of hectic daily life. All good! However, the process
of cellular detoxification may entail some tempo-
Personal care products: Be vigilant against chem- rary discomfort and health disturbances, as the
icals that touch your body like skin care products, body releases stored toxins into the bloodstream
cosmetics, perfumes and colognes, and laundry and then purges them through breath, sweat,
detergent. Use eco-friendly products made without urine, and elimination. During the detox phase,
chemicals, such as Dr. Bronner’s castile soap. you may be forced to deal with a temporary over-
load that can feel unpleasant. For example, during
Household cleaning products: Antibacterial aggressive fat loss efforts, toxic industrial seed oils
products are nasty, because they compromise that were locked away in storage as triglycerides
immune function and can make you resistant to are mobilized into the bloodstream as free fatty
antibiotics when you need them for infections or acids. The weight may come off, but dieters can
surgeries. Mrs. Meyers Clean Day is a good natu- feel weak, sluggish, and out of sorts as they purge
ral brand with a diverse product line. poisons from the bloodstream.

Food: You shouldn’t be eating soy, corn, or flax Similarly, due to the high potency of Ancestral
anyway, but note that these foods have ~100x Supplements products, we have noticed that a
more phytoestrogens than other plants small number of customers (around 5-10 percent)
experience some form of a mild-to-moderate
Stupid Ass Mistakes detoxification reaction when they begin their
supplement regimen. Often these folks have a
Forget EMF for a moment, how about honoring pre-existing chronic illness, autoimmune con-
the ancestral tradition of hyper vigilance and risk dition, or genetic variation that interferes with
management to avoid causing your own demise? methylation, the routine DNA transcription and
In ancestral times, stupid mistakes were being translation biochemical processes that promote
careless while scaling a cliff, or being inatten- fat metabolism, make neurotransmitters and hor-
tive to predator danger. With primitive dangers mones, or neutralize free radical activity in cells.

B E C O M I N G A M O D E R N D AY M O F O
16
An unpleasant detox response can occur when a yolks, sprouted chickpeas, cruciferous veggies like
supplement or diet change helps bring your detox- cabbage and broccoli, and fermented foods like
ification processes back online, and that’s a good kimchi and sauerkraut.
thing! In the “like supports like” model of ances-
tral health, the organ-specific proteins, peptides, Drink Adequate Native,
enzymes, cofactors, and molecular bio-directors Non-Treated Spring Water
that you are ingesting are boosting your kidney,
thyroid, heart, or adrenal function. With this much Add a 2-3 pinches of high quality sea salt or
needed turbo-boost from the supplement (and Himalayan pink salt to every eight ounces of fluid
the complementary lifestyle practices that support that you drink, and sip on your beverages through-
immune, metabolic, and endocrine function), you out the day. These practices will enhance the ab-
release a greater than normal quantity of stored sorption of fluid in organs and tissues throughout
toxins, metabolic wastes, pathogens, and unwant- the body. In contrast, if you guzzle a large volume
ed material into your bloodstream on your road of water right after a tough workout in the name
to healing. Detox responses go by many different of rehydration, you’ll likely pee much of it out. This
names including healing reactions, healing cri- is a protection mechanism against overwhelming
ses, cleansing reactions, or Herxheimer reactions. your body’s delicate sodium balance.
Hallmark symptoms include nausea, headache,
lethargy, dizziness, and other flu-like symptoms. Temperature Therapy

The detoxification process in the body actually hap- Get your cold plunge on! Start with showers and
pens in three phases, and you can greatly support increase your commitment when you’re ready.
your natural ability to detox with strategic diet, See if you can get a sauna opportunity, perhaps
supplementation, and lifestyle practices. Phase 0 de- through a gym membership. Or, if detox is es-
tox is avoidance — avoiding the toxic influences to pecially warranted, consider investing in a home
begin with per the previous steps described in this use sauna that you can enjoy conveniently and
eBook! Phase I is mobilization, where you leverage a frequently. Almost Heaven Sauna has surprisingly
catalyst like a prolonged fast, diet change, or sup- affordable and easy to assemble dry heat barrel
plement regimen to mobilize toxins out of storage saunas for your backyard. While there are many
and release them into the bloodstream. Phase II affordable infrared sauna units, dry saunas that
is binding and excretion, where the toxins are elim- promote profuse sweating are best for detox.
inated through breath, sweat, urine, elimination,
and detox mechanisms in the liver and lymphatic
system. Here’s how you can help the process along:

Consume Superfoods and

Supplements

Consume liver, kidney, and bone marrow in

food or supplement form. Add in pastured egg

B E C O M I N G A M O D E R N D AY M O F O
17
Activated charcoal Fresh air: Pay particular attention to keeping
your distance from portable devices, turning off
When you are in aggressive detox mode, con- WiFi at night (or all the time, choosing Ethernet
sider taking a few capsules of activated charcoal instead), minimizing your overall EMF exposure,
between meals. The porous molecular texture of adding houseplants to help neutralize some of
activated charcoal traps and binds with toxins in the emissions of Volatile Organic Compounds
the intestinal tract, and then excretes them. Many (VOC) in your indoor environment (fireplace,
travelers favor taking activated charcoal before cleaning products, toxic emissions from new car-
meals to minimize the risk of digestive illness in pet/flooring/paint), and choosing natural consum-
foreign environments. er and personal care products as mentioned earlier.

Heavy metal detox: If you have heavy metal The ultimate detox: A five-day water only fast
toxicity revealed by blood test or heavy metal will turbocharge autophagy, the natural inter-
diagnosis, sweating in the sauna is especially help- nal cellular detoxification process. Pre-cancer-
ful. Immediately afterward, scrub off vigorously ous, damaged, and dysfunctional cells in organs
in the shower with castile soap. A couple effective throughout your body will be extinguished, and
supplements are chlorella and cilantro, especially renewal and regeneration will occur like no other
if you have headaches or if you have or had amal- time in your life. Of course, you have to be high-
gam/mercury fillings. ly prepared for such an effort with long-term,
fat-adapted eating patterns, but this is the ulti-
Magnesium: Reference the previous discussion mate detox strategy. Details can be found at the
about the importance of magnesium supplemen- Ancestral Supplements About Us page.
tation and be sure to stay on top of this objective
during and after detox!

B E C O M I N G A M O D E R N D AY M O F O
18
 But you must be extremely vigilant against the cul-
THE EVOLVED tural forces pushing you to life of softness in mind
▼
DEFINITION OF and body. Evolutionary biologists confirm that for

A MODERN DAY the first time ever in the 2.5 million year human
evolutionary timeline, we have stopped evolving
MOFO due to the absence of the two main evolutionary
The male Homo sapiens evolved as a fighter, hunter, selection pressures: starvation and predator danger.
and protector. Life was about persevering through In fact, a variety of statistics validate the idea that
daily struggle and ultimately winning the battle to we actually devolving as a species. Today’s inhabi-
the top of the food chain. Through the exhilara- tants of the most developed nations are the fattest
tion of battle and the deep satisfaction of victory, and least fit populations in the history of human-
our ancestors enjoyed the bursts of dopamine and ity. Our life expectancy is certainly better than in
androgenic hormones that gave them more focus, primitive times, but this is due to modern medical
discipline, and resilience to go to battle and win advancements keeping fat, sick humans alive with
again and again. This exquisite genetic recipe for an often pathetic quality of life.
creating the baddest mammalian predator who has
ever walked the earth has been passed on to you To truly thrive as a modern male, you must first
through the withering selection process of human wake up to the ridiculousness of consumerism
evolution. culture and choose an alternate path. Of course,
you must nail all the diet, exercise, and lifestyle
Tragically, modern life has disconnected us from objectives detailed in this eBook, but you need to
the life or death challenges and daily interactions feel compelled to take it one step further to achieve
with the natural environment that made our ances- MOFO status. This entails cultivating courage, an
tors true warriors. While no one is suggesting that inner fire, an innate competitive intensity, and a
we trade the safety and comfort of modern life for willingness to take risks in daily life — and apply
the harsh circumstances of primal times, the least this concept broadly to virtually everything that
we can do is honor the Homo sapiens warrior legacy. you do. Sure, you can go jump out of an airplane
Today, we are obligated to orchestrate challenges or enter an obstacle course race, but a true MOFO
that allow us to experience the thrill of victory and will extend the mindset out to asking that girl you
a life lived to the fullest. That’s what organized greet every day on the elevator for a lunch date,
sports are all about! Similarly, when you take a quitting the firm to launch your own consulting
sauna or a cold plunge, lift heavy things that have operation, or turning off the television and head-
handles or numbers on them, or solve a difficult ing out to your own round of golf or a pickup
mathematical calculation at your drafting table, basketball game. Doing stuff that scares the shit
you are channeling your ancestors by expanding out of you becomes a daily norm, such that you
your comfort zone and becoming a better, stronger, expand your comfort zone and your sense of what
more vibrant human. is possible in life. The Barbarian workout (details
shortly) represents blasting through the confines
Granted, after a hard day’s work or any well-fought and regimentation of the modern fitness club’s
modern battle, you can certainly justify a little machine circuit, or even a lively CrossFit work-
Netflix time or even a luxury automobile purchase. out, and exploring the outer limit of your human

B E C O M I N G A M O D E R N D AY M O F O
19
potential on something most people would not
▼
only be afraid to attempt, but also scoff and declare TIME TO CHANGE!
it as, “insane.” In the fattest, laziest society in the If you feel like you’re stuck in a rut, too distracted,
history of mankind, maybe being sane and normal fatigued, and discouraged to live your best life,
is overrated, eh? let’s turn things around — starting today. The
keys to focus on are change and primal purpose.
In 1954, the late Sir Roger Bannister became the Our DNA thrives on novelty and generalization,
first human to run a sub-four minute mile. The but the modern world is all about routine and
world’s top middle distance runners had been ever-increasing specialization of labor. Check
stalled at this mythical barrier for nine years prior out David Epstein’s book, Range: Why Generalists
to Bannister’s historic feat. Watch Bannister Triumph In A Specialized World, for a compelling
collapse at the finish line; athletic and medical argument that broadening your skills and interests
experts of the day had believed the human heart makes your better in your core field of expertise
might explode if it were pushed to the extent of anyway. Think of Steve Nash’s lifelong affinity for
a 3:59.4 mile performance! We can all take in- soccer applied to his NBA Hall of Fame basket-
spiration from Bannisters epic quote, “Struggle ball career. Change what you do, what you see,
gives meaning and richness to live.” Of course he how you think, how you feel, how you are. Be on
was talking about the struggle of athletic peak the lookout particularly for self-limiting beliefs
performance, and not struggling through a life of and behavior patterns that you might be able to
bad habits, fears, and behavior ruts. As the popular challenge, reframe and take decisive action, as
American poet, author and naturalist Diane Ack- in: “I can’t do that; I’m too old; That’s too hard;
erman puts it, “Where there is no risk, the emo- That’s crazy.” Strive to ascend to a higher level of
tional terrain is flat and unyielding, and, despite all mind, body, and spirit to become a better version
its dimensions, valleys, pinnacles, and detours, life of yourself. It’s not too late — that’s for sure!
will seem to have none of its magnificent geog-
raphy, only a length.” In the context of a lifetime, Starting today, throw some chaos into the mix,
these realizations and moments of intensity are large and small. Start with simple things like
ours to carry with us. They help expand the pro- brushing your teeth with the other hand, creating
portions of our living. They create a certain kind a standup desk option in your workspace, taking
of energy that extends beyond our flesh. They fill a a different route to work, or trying a challenging
well that sustains the life we go back to. new workout — perhaps making it up as you go
along. Make a commitment to disengage from
autopilot and be present, focused and enthusiastic
— even with simple and mundane stuff in order
to hone your skills. Chop some wood and build a
fire in your backyard. Get on the field and partic-
ipate at your kid’s next soccer practice. Buy a set
of daggers and practice your throwing proficiency.
Yes, even a first person shooter game will light up
your brain for struggle, victory, and the hormonal
Roger Bannister payoffs that ensue.

B E C O M I N G A M O D E R N D AY M O F O
20
 ▼
Have you tried a cold shower yet? If not, write
a sticky note that says “Cold” and put it on the
PRIMAL PURPOSE
nozzle right now, so you’ll do it next time for sure. Since the inception of our species, we have been
After that shower, assess how you feel. Perhaps driven by purpose greater than ourselves. Our
you feel alive again in some small way, with an primary purpose was to protect and serve the
inclination that you’re capable of facing struggle, community; otherwise the community would not
both real and imagined, emotional and physical? be able to survive. We awakened every day with
Have you tried fasting from dinner until lunch- a deep, programmed drive to guard the perimeter
time yet? Build some confidence and momentum of camp from predator danger, to hunt and forage
with fat adaptation, then consider a 24-hour fast to feed the tribe, to build the tools and weapons
when you are ready. Imagine a five-day water fast of survival, to reproduce to grow the tribe and
someday — the ultimate low-tech anti-aging further the cause of humanity, to cultivate wisdom
genetic reset. Paleo forefather Dr. Art DeVany and traditions, to nurture and teach the youth
explains that fasting activates pathways of renewal to take over one day. Of course, our ancestors
and regeneration, allowing you to repair the rou- also indulged in the deepest and most authentic
tine cellular damage that we erroneously believe is parasympathetic states of rest and relaxation. This
an inevitable consequence of chronological aging. allowed them to harness maximum possible ener-
For example, DeVany’s prescription to combat gy and resilience to wake up and fight the battle
depression is to “starve and exercise,” explaining another day.
that fasting/calorie restriction prompts the de-
struction of damaged synapses in the brain, while Everyone in the primal tribe had a purpose, deep
exercise helps develop healthy new neural circuits social connections, and a strong identity and sense
in the brain. of belonging forged by their essential contribution
to the greater good. Pretty heavy stuff! Especially

B E C O M I N G A M O D E R N D AY M O F O
21
when you consider how today, virtually every one by consumerism, hyperconnectivity, and political
of the aforementioned core life purposes has been divisiveness. Our ancestors always knew their
compromised or extinguished entirely from our place in the world, and in their tribe. Today, many
lives. Psychologists have tracked today’s epidemic of us don’t feel comfortable with our place in our
rates of depression and anxiety to the profound own homes.
sense of emptiness that comes when one’s life
purpose is unclear. While evolving gender roles If you want strength, health and happiness, you
and increased personal freedom represent prog- have to go out and create your own purpose, just
ress for humanity, the fact remains that we have like our ancestors had to go out into nature and
a propensity to be lonely like never before. This create their own meals. Strive to connect with a
might mean living alone, being single or not community of any kind, starting with your own
reproducing (whether by choice or otherwise), or family, your neighborhood, and your workplace.
just feeling lonely — even when surrounded by Cut across the tired formalities, programmed
family, friends, and co-workers — due to relation- reactions, and defense mechanisms that create
ship disconnection and dysfunction. distance between you and your partner, children,
extended family, close friends, and co-workers.
When you take action to connect and discover
a purpose bigger than yourself, you will awaken
the primal spirit within that can actually make or
break your physical health. No kidding! Dr. Lissa
Rankin is a former Ob/Gyn, TEDTalk expert,
and author of the New York Times bestseller, Mind
Over Medicine: Scientific Proof That You Can Heal
Yourself. She quit her conventional medical prac-
tice in 2007 to go on a journey of discovery and
natural healing. The essence of her message is that
while diet and exercise are critical, laughter (tribal
Even with healthy social connections, it’s pos- bonds), camaraderie (tribal bonds), a happy mar-
sible to drift into a life that actualizes Theodore riage (tribal bonds), and doing what you love for
Roosevelt’s classic quote, “…to rank with those a living (tribal purpose), are the most prominent
poor spirits who neither enjoy nor suffer much, determinants of health.
because they live in a gray twilight that knows not
victory nor defeat.” After all, food can be foraged
with the click of a button, and we have mitigated
virtually all forms of physical and environmental
danger, except stupid mistakes. Sadly, the main
occasions for truly banding together today are
tragedies like hurricanes, fires, or mass shootings.
We harbor illusions of connection and commu-
nity support, but these have been compromised

B E C O M I N G A M O D E R N D AY M O F O
22
 ▼
Even the seemingly trivial matter of owning a BEHOLD THE
dog can reconnect you with ancient energy and
purpose, for the human connection with dogs is BARBARIAN
far stronger than you may realize. A 2015 Jap- Liver King has achieved worldwide fame for
anese study revealed that making eye contact performing one of the craziest workouts you
with a dog stimulates the release of the bonding will ever hear about. Forget about the glitz
hormone oxytocin in each creature. Domestica- and elaborate gym contraptions of the spec-
tion of man’s best friend has been happening for tator-friendly CrossFit Games for a moment,
around 15,000 years. Some researchers believe Brian’s “Barbarian” is a global exemplar of
that the Eurasian gray wolf (whom all modern ancestral-inspired full body functional train-
dogs descend from) may have been following ing. This ultimate primal workout simulates an
humans around over 40,000 years ago, looking ancestral hunt by presenting the simple objec-
for food scraps. Finally, a dog provides the best tive of dragging extra weight — a boat-load of
motivation ever to get out and exercise. You may extra weight! — for an entire mile. Would-be
be able to flake on yourself, but how can you deny participants (yes, the entire team at Ancestral
that adorable face, waiting patiently by the door Supplements enjoys the challenge!) strap up for
for hours for even the slightest possibility of an this drudgery as follows:
exercise outing?!

B E C O M I N G A M O D E R N D AY M O F O
23
Males

•• 70lb kettlebell in each hand

•• 70lb backpack

•• 20lb ankle weights

•• 120lb sled pull on asphalt, 70lb sled pull on

concrete (more friction). Sled pulled with
shoulder straps

Females (and males over age 55)

•• 53lb kettlebell in each hand

•• 50lb backpack

•• 20lb ankle weights

“Yeah, it’s totally barbaric! It garners all kinds of
•• 85lb sled pull on asphalt, 50lb sled pull on looks, comments and sympathy from outsiders
concrete (aka neighbors). I do the Barbarian just about ev-
ery Wednesday. The effort reminds me that there’s
Every step is unsteady, off balance, as if trekking really nothing harder in life (at least my life!), and
through shin-deep mud and carrying a fallen that all other seemingly challenging obstacles
comrade back from battle. Shoulders and upper will require less physical, mental, and emotional
back remain lit up with absolutely no semblance wherewithal.
of a rest interval. Grip, grit, and absolute resolve
are measured one step at a time, with not a single A time of 90-120 minutes is definitely badass.
step taken for granted. Completing a 26.2-mile A real freak of nature Barbarian with a powerful
marathon is no joke, but imagine hitting the force of will might knock this thing out in un-
dreaded “wall” at mile zero and having to soldier der an hour. Anyone finishing this workout has
on from there — that’s the Barbarian! proven that they are capable of giving absolute
maximum effort, that they belong at the tip of
Brian has established a stunning record time of the ancestral spear. I gain inspiration from the
58 minutes, 38 seconds for the mile slog through thought that our barbaric ancestors performed
his property in the Houston, TX area. It’s not this kind of backbreaking work on a regular
uncommon to see attempts carry on for four basis, most likely without whining or complaint.
hours before a participant will drop out after During the workout, I feel the power of being a
making it only halfway. Brian’s commentary direct descendant of these badasses, so I might as
about his favorite workout: well make the most of the opportunity.”

B E C O M I N G A M O D E R N D AY M O F O
24
 you eating wild fish eggs or taking tallow for its
vitamin D3? Are you eating kimchi, natto, or
other fermented favorites for the K2?

Look, we know that life is busy and you don’t

need the stress of feeling overwhelmed with too
many health objectives. You don’t have to go crazy
here, but you must find a way to prioritize sleep,
healthy eating, and an active, outdoor, fit lifestyle.
Your life, vitality, happiness, and contentment
depends on it. It’s okay to chip away at the ob-
jectives presented in this eBook in a manner that
feels comfortable and empowering to you. Don’t
ever get overwhelmed or discouraged that you
are falling short or falling behind some arbitrary
Yes, crawling is allowed during the Barbarian,
standard. Rack up some victories, build some con-
thanks for asking….
fidence, then add a few more new challenges and
behavior changes to the mix. Notice how you can
Good Luck, MOFO! leverage positive changes, like going to bed earlier,
into success in other areas.
Always remember that your quest for optimum
health is a journey, not a destination. Around When the primal urge to explore new frontiers
every corner in the modern world is an ancient and shatter limitations strikes, maybe you’ll go
ancestral practice — cast aside and overrun by from cold showers to popping for a 15 cubic foot
consumerism, apathy and straight up laziness — chest freezer (free delivery from Home Depot!).
waiting for you to rediscover it and light up your How about strapping on some weights and trying
life. Each of the aforementioned elements in this to walk an entire lap around the park, or down to
eBook will contribute greatly to your health and the corner store and back? If you have a 5k road
healing. Trust that the body is absolutely amazing race on the calendar, how about doing something
in its ability to heal, if you just provide the right that scares the shit out of you: Take it out much
environment for it to do so. Are you getting the faster than your usual pace and seeing how long
deep restorative sleep that your biology needs to you can last. Yeah, you’ll probably crash and burn,
recover, rebuild, and repair? Are you consuming but you’ll be that much tougher at the next race.
a varied diet, nose-to-tail emphasis, including Maybe the girl on the elevator at work will reject
superfoods? Are you staying on track with your you, but you’ll still get a confidence boost once
commitment to supplement with MOFO, and you’ve stepped up and made the effort! After all,
perhaps also our Liver, Beef Organs and Bone as mega-bestselling new age author Dan Millman
Marrow? Are you currently getting plenty of sun (Way Of The Peaceful Warrior) reminds us: “There
exposure over large skin surface areas of your are no ordinary moments.” So, go for it! You have
body during the peak times of day and year? Are nothing to lose.

B E C O M I N G A M O D E R N D AY M O F O
25
B E C O M I N G A M O D E R N D AY M O F O
26
Books Keto For Life by Mark Sisson with Brad Kearns

Ageless Body, Timeless Mind by Deepak Chopra, Lame Deer, Seeker Of Visions by John (Fire)
MD Lame Deer

Brain Maker: The Power of Gut Microbes to Heal Lights Out: Sleep, Sugar, and Survival by T.S.
and Protect Your Brain for Life by David Perlmutter Wiley and Bent Formsby

Carnivore Cooking For Cool Dudes, by Brad Move Your DNA by Katy Bowman
Kearns, Brian McAndrew and WIlliam Shewfelt
Nourishing Broth: An Old-Fashioned Remedy
Cure Tooth Decay: Remineralize Cavities and for the Modern World by Sally Fallon Morell and
Repair Your Teeth Naturally with Good Food by Kaayla T. Daniel
Ramiel Nagel
Nourishing Traditions: The Cookbook that
Deep Nutrition: Why Your Genes Need Tradi- Challenges Politically Correct Nutrition and Diet
tional Food by Catherine Shanahan M.D. Dictocrats by Sally Fallon , Mary G. Enig , et al.

Earthing: The Most Important Health Discovery Nutrition and Physical Degeneration by Weston
Ever! by Clinton Ober, Dr Stephen T. Sinatra A. Price 
M.D. et al
Primal Fat Burner by Nora Gedgaudas CNS
Eat Dirt: Why Leaky Gut May Be the Root NTP BCHN  — Required reading for the entire
Cause of Your Health Problems and 5 Surprising tribe here at Ancestral Supplements... a godsend
Steps to Cure It by Dr. Josh Axe gift to us Sapiens.

Effortless Healing by Dr. Joseph Mercola and Sapiens and Homo Deus: The E-book Collec-
David Perlmutter M.D. tion: A Brief History of Humankind and A Brief
History of Tomorrow by Yuval Noah Harari
Go Wild: Eat Fat, Run Free, Be Social, and Fol-
low Evolution’s Other Rules for Total Health and The Biology Of Belief: Unleashing the Power
Well-Being by John J. Ratey, Richard Manning, et al of Consciousness, Matter & Miracles by Bruce
Lipton
Great Plains by Ian Frazier
The Keto Reset Diet by Mark Sisson with Brad
Keto Adapted by Maria Emmerich Kearns

Keto Clarity: Your Definitive Guide to the Ben- The Paleo Cure by Chris Kesser / Your Personal
efits of a Low-Carb, High-Fat Diet by Eric C. Paleo Code by Chris Kesser
Westman MD, Jimmy Moore, et al.
The Primal Blueprint by Mark Sisson
Keto Cooking for Cool Dudes by Brad Kearns
and Brian McAndrew The Primal Connection by Mark Sisson

B E C O M I N G A M O D E R N D AY M O F O
27
The Tao of Health, Sex, and Longevity by Daniel Websites
Reid
Ancestral Health Center of California
The Wahls Protocol by Terry Wahls M.D. and
Eve Adamson Ancestral Health Society

The Way of Men by Jack Donovan.... an absolute Brad Kearns

must read for men > Follow it with his other book
Chris Kesser — particularly helpful is “Why Your
Becoming A Barbarian > Finish it with A More
‘Normal’ Thyroid Lab Results May Not Be Nor-
Complete Beast
mal,” which can be found here.
The Wisdom of the Native Americans by Kent
Chris Masterjohn, PHD
Nerburn
Found My Fitness
Tribe: On Homecoming and Belonging by Sebas-
tian Junger How To Have The Healthiest Babies - Summary:
Pregnant females/nursing mothers must make
Way of the Peaceful Warrior: A Book That
a special effort to add more nutritionally dense
Changes Lives by Dan Millman
superfoods: liver, bone marrow, egg yolks and wild
What Doesn’t Kill Us by Scott Carney and Wim fish eggs. For details and scientific support, see
Hof our blog post, The Ultimate Ancestral Guide To
Fertility.
Wired to Eat: Turn Off Cravings, Rewire Your
Appetite for Weight Loss, and Determine the Mark’s Daily Apple
Foods That Work for You by Robb Wolf 
Mercola
You Are the Placebo: Making Your Mind Matter
Paul Saladino — A leading voice in the carni-
by Dr. Joe Disepnza
vore movement offers breakthrough insights and
scientifically supported arguments.

Physicians For Ancestral Health

Robb Wolf

Stop The Thyroid Madness

The Paleo Diet

Weston A. Price

B E C O M I N G A M O D E R N D AY M O F O
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