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  • Nick Holderbaum

The Healthy Firefighter


The healthy firefighter...

  • Eats pastured animals and a variety of vegetables

  • Cooks these animals and vegetables in butter or ghee from grass-fed cows, olive oil, coconut oil, avocado oil, or bacon grease

  • Avoids vegetable/seed oils

  • Eats the egg yolks and the whites

  • Avoids trans fats

  • Avoids eating fish from Asia (pollution)

  • Avoids eating large predator fish (mercury)

  • Doesn’t eat burnt food

  • Has an eating window of 12 hours or less

  • Avoids grains

  • Avoids all sugar

  • Listens to his body’s signals

  • Eats WHEN (when hunger ensues naturally)

  • Stops eating when he is satisfied, not stuffed

  • Reads ingredient labels and knows what to look out for

  • Chews his food thoroughly

  • Eats organ meats and bone broth (nose to tail)

  • Trims the fat off of conventionally raised beef (grain-fed)

  • Makes his own salad dressing consisting of olive oil, lemon juice, and salt and pepper

  • Eats foods high in prebiotics (chicory root, jerusalem artichoke, dandelion greens, garlic, leek, asparagus, green banana, Bob’s Red Mill Unmodified Potato Starch..)

  • Eats food high in probiotics (sauerkraut, full-fat greek style yogurt, kefir, aged cheeses, low-sugar kombucha, kimchi..)

  • Drinks water when they’re thirsty (with a pinch of sea salt!)

  • Takes their coffee black

  • Uses a sauna regularly

  • Manages stress by embracing acute stressors (cold showers, HIIT, intermittent fasts), through meditation, and breathing intentionally

  • Is present

  • Lives deliberately

  • Has a gratitude practice

  • Is only concerned with what he controls (his attitude and actions)

  • Avoids sitting

  • Internalizes his goals

  • Moves frequently

  • Conducts his cardio workouts in the aerobic heart rate zone (below 180-age)

  • Uses heart rate variability (HRV) in training

  • Lifts heavy things (safely)

  • Performs all-out sprints once a week

  • Is mobile and flexible

  • Walks a lot

  • Balances stress and rest

  • Has a health coach

  • Goes to a functional medicine doctor

  • Gets plenty of sunshine (vitamin d) and avoids burning

  • Takes naps

  • Reflects on the events of the day

  • Avoids artificial light after sundown

  • Creates a cool, quiet, and dark environment to sleep in

  • Sleeps 7-8 hours whenever possible

  • Contributes



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