I stumbled upon this book this summer. I loved it, a lot of the philosophies in this book coinside with my own beliefs.  Here are some of the notes that I took while reading:

• Chronic cardio-places excessive and prolonged physical stress on your body, which inevitably leads to fatigue, injuries, compromised immune function and burnout.
• 10 primal laws: eat lots of plants and animals, avoid poisonous things, move frequently at slow pace, lift heavy things, sprint once in a while, get adequate sleep, play, get adequate sunlight, avoid stupid mistakes, and use your brain.
• you cannot reduce body fat on a diet that stimulates moderately excessive levles of insulin production.
• Chronic cardio- releases cortisol, increases respiration, heart rate, blood circulation & mental focus even converts muscle tissue into glucose for quick energy.
• Go barefoot to develop natural balance, flexibility, and leg strength.
• Cholesterol: brain cells need to make synapses with other brain cells; making bile acids that allow us to digest & absorb fats, made into vitamin D in presence of sunlight.
• Omega-3′s reduce risk of high blood pressure, blood clots that cause heart attacks, arthitis, autoimmune disorders & cognitive problems like depression, Alzheimer’s & ADHD
• Brightly colored fruits & vegetables supply high levels of antioxidants; antioxidants & phytonutrients contain cancer fighting properties, support immune function, aid in digestion, & help preserve muscle mass, a critical longevity component for those of advanced age.
• Coconut oil helps normalize blood lipids & protect against damage to the liver by alcohol & other toxins & its’ anti-inflammatory & immune-supporting properties. Less sensitive to heat-better to cook with.
• High insulin levles promote fat storage & disease. Moderated insulin levels stimulate fat burning & good health. It’s that simple.
• Low-level aerobic activity: fat metabolism, cardiovascular function (increase capillary network, muscle mitochondria & stroke volume of your heart), musculoskeletal system (strengthen bones, joints, connective tissue so you can absorb increasing stress loads), immune system, increased energy.
• Shoes lead to: weakened feet, fallen arches, shortened Achilles tendons & calf muscles, imbalances between the hamstrings & quadriceps, inefficient gait & recurring pain and injury.
• Regular play- helps quench thirst for adventure & challenge, improves health, relieves stress, strengthens your connection with friends & community, & simply enhance your enjoyment of life.