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regimentation (always aligned with your energy levels)—will produce superior results to a routine of going to the gym too often for workouts that last too long. The latter is a recipe for fatigue and undesirable gene expression. You can enjoy extraordinary benefits doing as little as two focused, intense 25-minute sessions per week, with minimal risk of overtraining or mental burnout.
Primal Blueprint Law #5: Sprint Once in a While
    In a primal world where danger lurked around every corner, Grok’s ability to run was a strong indicator of whether he would live long enough to pass those superior genes down to the next generation. Whether he was dashing off to avoid a charging herd of mastodons or running down small game for dinner, Grok’s occasional sprints triggered gene expression within fast twitch muscle that enabled him to sprint a little faster the next time. That which didn’t kill Grok made him stronger. Take that, Nietzsche!
    Today occasional maximum effort sprints help increase energy levels, improve athletic performance, and minimize the effects of aging by promoting the release of testosterone and human growth hormone (these are beneficial for women as well as men). Once a week (or more frequently if you are an experienced athlete), when energy and motivation levels are high, choose a simple, brief session and go all out! Examples include sprints on hills, grass, or beach; plyometric drills; and intervals on a stationary bike. We’ll detail many other options in Chapter 6 .
Primal Blueprint Law #6: Get Adequate Sleep
    Our ancestors’ activity and sleep patterns were shaped by sunrise and sunset. Days started early (they actually caught the worm…and ate it!), and after the sun went down, it was safer to huddle together and rest. Furthermore, hunter-gatherers required plenty of downtime to repair and rejuvenate from their active lifestyles. Studies of modern hunter-gatherers suggest it wasn’t always an uninterrupted eight hours either. It’s likely that Grok slept together with his family or a small tribe, sharing a night watch for predators and tending to the needs of crying babies. The occasional afternoon nap was also available when the urge hit, with no guilt about what else he should really be doing.
    Today, with life exponentially more hectic and stressful than at any time in human history, adequate sleep and restoration are widely neglected. The causes are modern distractions including digital entertainment, ingestible toxins (e.g., sugar, alcohol, and prescription and over-the-counter medications), and, of course, the ubiquitous alarm clock. It’s critical to create calm, relaxing transitions into bedtime and then obtain sufficient hours of sleep such that you wake up naturally (no alarm, except occasional special circumstances) refreshed and energized.
    Adequate sleep helps the immune system function optimally and promotes release of the key hormones that enhance brain and endocrine function. Go to sleep at the same time each night after a calm, deliberate wind down—no television, heavy exercise, big meals, or other high stimulation before bed. Your sleep requirements will vary according to lifestyle circumstances (and, of course, sometimes you have to compromise perfect sleep… you can’t delay an airplane flight if you miss your alarm). Don’t be afraid to take naps when your afternoon energy levels lull. The world will not miss you while you grab a few quick winks, and you will refresh the optimum balance of brain chemicals to increase productivity when you get back at it.
Primal Blueprint Law #7: Play
    Our ancestors spent hours every day involved in social interaction not related to their core “careers” of securing food and shelter and caring for their young. Studies of modern hunter-gatherers, such as the !Kung Bushmen of the Kalahari Desert in Africa, reveal that they generally work far fewer hours and have more leisure time than the average 40-hour-plus modern worker.