Primal Primer 19 (Fitness)
The human body thrived and adapted in conditions of East African heat, developing systems that not only thrived in extreme and fluctuating climates, but with ancillary benefits enhancing recovery and energetic systems. Our ancestors were migratory (as noted by rapid global expansion 60-70K years ago) and during these expeditions exposure to new climates needed to be met with strong ability and protective systems to keep alive and strong. Today these systems are mostly inert as we equip high performance clothing and live in artificially controlled conditions that are dry, cool, or warm depending on season. A climate crisis is up to debate, but rather a climate control crisis is likely a more proximal threat. Evolved systems that once provided immense benefits are no longer being turned on; an absence perhaps promoting a less healthy sapien state.
Heat Shock Proteins
Heat shock proteins are expressed in the human body in response to heat exposure and the raising of core body temperature. HSP proteins act as molecular chaperones, increasing the thriving of protein structure and function. Structure is function in the world of proteins; and once this structure is compromised, function follows.
Heat Shock Function
- Structure – HSP ensure that proteins in the body fold properly and avoid denaturing (structural damage) due to heat exposure.
- Stress – Increases defenses against oxidative and toxin based stressors.
- Immunity – Signals immune system activation, enhancing the body’s ability to fight infection.
- Anti-Inflammation – Mitigates excessive inflammation during times of stress.
- Metabolism – Enhances mitochondrial function by promoting production of supporting proteins for optimal energy generation & increasing fat oxidation / insulin sensitivity.
Stimulating HSP Adaptations
- High Intensity Exercise – Sprinting, HIIT (high intensity interval training), and certain types of resistance training.
- Heat Exposure – Sauna at 176-212F for 15-30 minutes. Hot baths soaking at 104-109F for 20-30 minutes.
- Suana Suits – Suits that reduce the bodies ability to cool can be implemented (cautiously) to raise core body temperature when combined with various exercise modality.
- Outdoor exposure – Moderate activity with sun exposure at temperatures between 77-95F can be sufficient enough to increase core body temperature.
~Cave Implementation~
Stack your workouts by completing under direct sun light and when temperatures are warm. Amongst the other noted benefits of sun exposure, organizing recovery activity (sauna & hot baths) can keep heat attenuating systems sharp, signaling, and stimulating HSP production. Remember your roots; our ancestors spent great sums of time in action under the sun while exposed to heat. Seek discomfort for the comfort of health.
