Did you know that despite all our modern advances, our bodies are still running on the same hunter-gatherer genetics from millions of years ago?

In this episode, Amy sits down with Dr. James Fisher to explore the gap between how we were designed to thrive and how we actually live today. Together, they uncover 5 simple, science-backed lifestyle habits that can help us reclaim our health in a fast-paced, convenience-driven world.

Expect to learn how primal health habits can boost your energy naturally, prevent disease before it starts, improve sleep quality, and make you feel your best so you can give your best to the world.

• Amy starts by explaining the hidden cost of modern convenience. She shows how technology gives us speed and comfort, but it also strips away the natural movement and effort our bodies were designed for.
• Dr. Fisher reveals the concept of “genetic mismatch.” Our DNA is still wired for the hunter-gatherer world, but we’re living in a sedentary, fast-food culture.
• Amy shares why walking is underrated. With modern conveniences, we can go days without walking for purpose — but our bodies crave it. Scheduling walks restores energy, supports mental clarity, and reconnects us with the world outside our screens.
• Dr. Fisher emphasizes strength training as a longevity tool. He reminds us that our muscles are designed to be challenged, and avoiding that work actually accelerates weakness and pain. 
• Amy and Dr. Fisher agree that just two 20-minute sessions per week can transform your strength, independence, and daily comfort.
• Amy highlights the surprising link between pain and strength. While most people avoid lifting when they hurt, the right kind of training can reduce discomfort and restore confidence. 
• Dr. Fisher compares the body to a Ferrari — you can’t expect top performance on low-grade fuel. Choosing whole foods not only powers your energy but also protects you from chronic disease.
• Amy explains how to shop smarter without stress. She encourages sticking to the perimeter of the grocery store where the fresh produce and proteins live. 
• This simple habit reduces processed food in your cart and upgrades your nutrition without extra willpower.
• Dr. Fisher shares the forgotten power of sunlight and highlights how a short walk in the morning can dramatically improve mood, focus, and sleep later at night.
• Why you need to rethink your relationship with sleep. Dr. Fisher reminds us that sleep deprivation is so toxic it has been used as torture. Treating sleep as sacred helps you recover, repair, and thrive in every other area of health.
• Amy shares why fitness doesn’t have to mean the gym. Daily steps, a swim, or even playful activity all count toward keeping glycogen in check and your body thriving.
• Learn why processed foods drain more than they give. Amy highlights that they’re stripped of nutrients while loaded with additives that confuse your body. Swapping them for whole foods restores clarity, energy, and vitality.
• Amy and Dr. Fisher talk about the benefits of sunlight exposure.
• Amy reveals the mindset shift around strength training. It doesn’t have to be long, grueling sessions. All you need are small, consistent efforts. This makes it accessible for anyone, no matter how busy life feels.
• Dr. Fisher shares how the five lifestyle hacks (movement, whole foods, sunlight, sleep, and strength training), all align you with your ancestral design. Together, they create a foundation for thriving instead of just surviving.
• Amy highlights the ripple effect of feeling your best. When you invest in your health, your energy and presence spill over into your family, work, and community.
• Amy challenges you to act today. Even choosing one of these five areas to improve makes a real, measurable difference. The earlier you start, the sooner you feel the shift in energy, clarity, and long-term health.

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