All posts in “Body”

Kick Up Your Metabolism, Hydrate and Burn Fat First Think in the Morning

Through interviews for The Healthy Primate Podcast I have the opportunity to talk with some world class athletes, authors & entrepreneurs. In this I often ask what the first 60 minutes of the day looks like. Specific to any routine, diet, work out or other aspect that start with. One thing has been continuous, morning hydration. The morning water routine is not simply serving as hydration. There are some other amazing aspects that all support water within the first 30 minutes of waking.


Recently NY Times Best Selling Author and Endurance Coach Brian Mackenzie posted his recipe for the water routine we discuss in his interview. 

  • 1/2 – 1 full lemon squeezed into 30oz of water.
  • Dash or 2 of Himalayan pink salt
  • 1 tablespoon apple cider vinegar
  • 3 drops of black pepper extract.
  • ** I recommend over ice – which I will explain below

Why? Hydration is no longer a factor in my day. The absorption that occurs because of the salt and pepper is absurd, and the lemon/apc is neutralized in the body which helps inflammation, digestion, fight infections, and a slew of other things including vitamin C, B-complex vitamins, calcium, iron, magnesium, & potassium. 

Consistency is key. Try this for 5 days, then take a couple days of removing it.

** I add ice to help jump start my metabolism and to help my body in the fat burning process first thing.

You can see more from Coach Mackenzie at the following:

Brian Mackenzie:



Stay thirsty my friends!

Kolby is The Healthy Primate

Breathing Properly is More Important Than…..



“The Infant draws its first Breath – and lives! The Old Man ceases to Breathe – and life ends for him.”


Chapter Seven: Deep Breathing & Exercises / Natural Remedies by Ingrid Sherman 1970

Whenever you find time, go outdoors and look into the SKY for ten to fifteen minutes. On a warm summer’s day lie down on the grass – sun is back of you, so it will not shine into your eyes. Gaze into the sky or sit by a window looking into the sky. Take a few deeps breaths while looking out, make your mind blank. You will find it very relaxing.

For inner peace and harmony say the following: (You can do this sitting or laying down)

  1. I Draw new life into my system
  2. I breathe in positive vibrations
  3. I direct this new life to my brain for purer thoughts
  4. I direct these pure thoughts into my subconscious mind
  5. I direct them into each part of my body
  6. I store them up in my solar plexus
  7. I breathe in God’s health, God’s strength, God’s courage, and God’s peace

When drawing peace the word God is used to reference higher beings or sources of energy. From Jesus, Buddha, Mohammed to great creation – draw energy and peace. Kolby


Deep Breathing Exercise: 

  • Inhale with a steady breath through the nose with the mouth closed, then pull in two or three little “sniffs” of air. This will fill the lungs completely.
  • Breathe slowly out through the mouth, exhale more and more until your lungs are completely emptied.
  • On the last breath out, hold as long as you can before a deep breath in.
  • Repeat 3-5 times
  • Do in the morning when you arise and in the evening prior to sleep.


Breathing has changed many things for me. From stress management to cognitive functions -it helps.


Kolby is The Healthy Primate


Happiness in Giving

“Remember that there is no happiness in having or getting, but only in giving.”


“Realize that true happiness lies within you. Waste no time and effort searching for peace and contentment and joy in the world outside. Remember that there is no happiness in having or getting, but only in giving.”

“Reach out. Share. Smile. Hug. Happiness is a perfume you cannot pour on others without getting a few drops on yourself.”

Og Mandino

As we head into the season, it is a great opportunity to remember the gift that is in giving. Have a great week.


Kolby is the Healthy Primate


I am excited to announce a formal partnership with the leader in endurance training & education – Unscared!

The Unscared movement is the brain child of NY Times Best Selling Author, Brian Mackenzie and his wife – 2 Time Olympic Gold Medalist, Erin Cafaro Mackenzie.

We will be putting together custom training programs, videos and in region seminars to help all levels of athletes learn more about ways to train and perform at a top level.

Focused on:

  • Running
  • Swim
  • Bike
  • Rowing
  • Triathlon
  • Obstacle Races

More to come before the holiday!
You can hear a killer podcast with Brian Mackenzie here at The Healthy Primate:

Kolby The Healthy Primate

Show Me a Man Who Cannot Be Bothered – The Future of The Healthy Primate

Grand Canyon 1


“Show me a man who cannot be bothered to do the little things and I will show you a man that cannot be trusted to do the big things.” Lawerence Dale

There have been many new and exciting things going on behind the scenes here at The Healthy Primate. It has caused me to pull the breaks back a bit to assure I can deliver on the core mission of why I started sharing this journey. A quick insight into some things that we are working on.

  1. Book Release – Stress Management
  2. Video Series to support the book
  3. Partnership with one of the leading fitness groups in the United States
  4. Possible brick and mortar location for a training facility
  5. Family, holidays, and daily life

I have 2 podcasts that are in edit from the past, these will be posted shortly. As the quote above states – are you willing and able to do the small things in your business that will lead to the biggest impact?


Kolby I The Healthy Primate

Accomplishment and Reaching Your Objectives


“The unlimited Creative Principle within you is the source of all art and wisdom” – A “Para-Gram” by Paramahansa Yogananda


A “Para-Gram” by Paramahansa Yogananda

Efficiency that leads to success is developed through concentration and meditation. The unlimited Creative Principle within you is the source of all art and wisdom. When you want to create something important, sit quietly and meditate deeply upon it You will be guided by the creative Spirit, but you should also exercise determination in accomplishing your objective.


Awaken initiative, which is the creative faculty within you – a spark from the divine Creator. You must do something which will show that God’s creative principle is active within you. With uncreative principle is active within you. With unflinching steadiness go forward on your path, knowing that the Infinite Power sustains you.

As you head into the holiday season and give thanks for that which you have, keep in mind the accomplishments you have made. Are you where you want to be in your business, relationships and personal growth? If not what are the actions you are taking to change trajectory?



Kolby I The Healthy Primate

How in the Hell did the Actors in 300 Get So Ripped?

300 2

The ground is shaking as rubble starts to pelt the helmets of two soldiers. “Leonidas, it’s an earth quake.” The camera pans over to a shredded Gerard Butler in battle gear. His reply – “No they are getting in battle formation!” As both armies prepare for the opening scene in the movie 300 you can tell this is going to be intense. Gerard looks to his men in line, and shouts one last word of encouragement prior to the battle that is moments away.

“Remember this day men, for it will be yours for all time!”

When you look back in cinematic history, I am not sure of one film that had so many toned actors have been on one set. That is in part and thanks to the head trainer Mark Twight. A section of the press kit that was sent from Warner Brothers read the following.

“To support fight preparation the training emphasized athleticism by combining compound movements, lifting, and throwing. Primitive tools – medicine balls, Kettlebells, rings – were used instead of machines. Each session was competitive, with a penalty-reward system tied to performance and results posted daily for all to see.”

Mark has a great article HERE that demystifies the program he used for the men on the set of 300. You will be hard pressed to find any secret sauce out side of “hardwork”.

The Original 300 Workout:

  • 25x Pull-up +
  • 50x Deadlift @ 135# +
  • 50x Push-up +
  • 50x Box Jump @ 24″ box +
  • 50x Floor Wiper @ 135# (one-count) +
  • 50x KB Clean and Press @ 36# (KB must touch floor between reps) +
  • 25x Pull-up
    = 300 reps total

300 3

If that isn’t enough to get you moving, the team over at Onnit put together a few variations of the epic 300 workouts that look pretty intense. Funk Roberts  has a great video series of 10 variations of the classic 300 work out.

As I am getting back after surgery, I look forward to reporting back on results from these programs.

Have a great week!


The Healthy Primate




How Stress Affects Your Brain & What You Can Do About It Today

When I started this journey now almost two years ago, a glaring health risk presented itself. It was one thing to loose weight and get myself physically in a better place, it was quite the other trying to understand why I was still so anxious. After meeting with a few friends who are experts in the space of stress management, it was clear to me what the next stage of my life was to become.

Immersing myself  into understanding the science behind stress consumed me. Now let me be clear about a few things.

  1. I am by no means a Yogi now
  2. I still get stressed and freak out
  3. My wife thinks I am insane

But what I am – is educated on understanding why my body and mind does what it does and how I can control aspects of it without medication or having a damn heart attack.

If you have followed The Healthy Primate and the journey of the site, you will see three distinct commonalities. I focus on Mind, Body & Soul. This has been done on purpose as you see that was the order I focused on and cataloged in my personal journey to becoming a better person.

  • Mind: Understand the ways to reduce stress, increase cognitive thought and being fully aware of your potential.
  • Body: If you are overweight and missing physical activity, your mind and systems will respond accordingly. From food, exercise to thoughts and process to make your physical self the best it can be. This will allow the Mind to reach heights un measured before.
  • Soul: The center of it all is finding that balance, happiness and reaching your full potential. When the mind is right, you can focus on the body. When the mind & body are right – your inner balance comes into play.
  • Bonus: When we are in balance we will have thoughts to reach the things we truly want to do in life. Start that business you been pondering, quit the shit job you have been shlepping to for years, build a healthier relationship with those in your life from friends to family.


The mind is such a complicated technology that we often take for granted. At the core of it all has been my studies on Cortisol as a stressor. The following video is a great explanation of what is happening in your mind when fall under stress for small and long periods of time.

The presentation mentions exercise & meditation as the route to reduce and control cortisol.


As I journaled 16 months of blood work centered on Cortisol management I recommend a few additional tools that will help tremendously. I cover this in detail in my up coming book that will be released in January 2016.

Why Your Life is Killing You  – My Journey to Reducing Stress and Living to Tell About It. 



Here are the top three natural supplements that you can take that will reduce your cortisol dramatically. You can get these at your local natural healthy food shop IE Sprouts or online.

  1. Ashwagandha: Ashwagandha, an exotic Indian herb, has remarkable stress-relieving properties comparable to those of powerful drugs used to treat depression and anxiety. In addition to its excellent protective effects on the nervous system, ashwagandha may be a promising alternative treatment for a variety of degenerative diseases such as Alzheimer’s and Parkinson’s. Ashwagandha has powerful antioxidant properties that seek and destroy the free radicals that have been implicated in aging and numerous disease states. Even more remarkable, emerging evidence suggests that ashwagandha has anti-cancer benefits as well. (Source)
  2. Rhodiola-rosea: Rhodiola significantly reduces the effects of prolonged and minor physical exhaustion that results in fatigue. This is more related to stress and the ‘burnout’ effect, or prolonged but low intensity physical exercise. (Source)
  3. Kava Kava: Kava has a calming effect, producing brain wave changes similar to changes that occur with calming medicines such as diazepam (Valium, for example). Kava also can prevent convulsions and relax muscles. Although kava is not addictive, its effect may decrease with use. Traditionally prepared as a tea, kava root is also available as a dietary supplement in powder and tincture (extract in alcohol) forms. ( Source )

                                   *As always consult with your Dr. when taking supplements.

In combination of education, understanding and taking action you really can change the outputs and way your mind and body deal and process stress. Thank you as always for reading!


The Healthy Primate

3 Performance Tips That Separate Amateur From Professional Athletes

3 Performance Tips That Separate Amateur From Professional Athletes w/ Olympic Gold Medalist & World Champion Erin Cafaro Mackenzie

In this video series we cover 3 things that you can implement to improve and increase your performance while training.

Erin Cafaro is a 2 time Olympic gold medal rower, world champion, coach, mentor and student. Full bio listed below.

Tip 1: Prime the Pump

  •  Intro the movement and get ready for the task at hand
  • Get your heart and body ready
  • Prep your tissues
  • Breathe Hard and be sweating before exercise

Tip 2: Visualize

  • See it before you compete
  • See the goal and the result you want
  • What are you going to do when it gets hard and how you will react

Tip 3: Decompress

  • What helps you turn off?
  • Unplug
  • Remove distractions
  • Learn when to be on, when to be off
  • Meditate, Relax, Unwind – it’s a must

Direct Links:

Erin Cafaro Mackenzie:



Crossfit Endurance:



Kolby I The Healthy Primate

About Erin Cafaro Mackenize: Source Wikipedia

Erin began her rowing career as a novice at the University of California, Berkeley in 2001. She went on to make the varsity team in her freshman year, and to win the Women’s NCAA Rowing Championships in both 2005 and 2006. In the summer of 2005 Erin also competed for US Rowing U23 Team in the Women’s 4- at the Amsterdam, Netherlands FISA U23 World Championships, where the team won gold.

Starting in the summer of 2006 Erin began training full-time with the US Rowing National Team. She won a bronze Medal at Eton, England in the FISA World Rowing Championships in 2006 and one gold Medal in Munich, Germany at the FISA World Rowing Championships in 2007, both in the Women’s 4- event.[2]

Erin competed for the United States in the 2008 Olympic Games in Beijing, China, and 2012 Olympic Games in London, England where she and her teammates brought home the gold medals in the Women’s 8+ event.[1] Beijing was the first time the United States Olympic Team has won the Gold in the Women’s 8+ event in the full 2000m race.

In 2009 Erin won Gold Medals both in the Women’s 2- and 8+ events at the 2009 World Rowing Championships in Poznan, Poland. This was the first time in US Rowing history that the W2- pair has won the Gold Medal in an international championship, much less two gold medals in two very challenging Olympic events in the same year at the same regatta. Erin and her pair partner, Susan Francia were awarded 2009 FISA World Crew of the Year for their performances at the World

Rowing Championships, as well as being named USA Today’s Athletes of the Month.[3] Erin was also awarded the Female

Athlete of the Year award for 2009 by her teammates and coaches on the US Rowing National Team.

During her training in the 2008 Olympic year, Erin discovered CrossFit, and has incorporated the training ideologies, concepts and workouts into her full-time, year round rowing program. Erin has recently received her Cross Fit Level I Training Certification. She feels that everyone can make a huge difference in their conditioning by using this philosophy and techniques.[citation needed] S

Fear – HELP! I Can’t Breathe

Where is it that we find the most growth? It is not from doing what we always do or staying in our comfort zones. It almost always happens at the point of a personal challenge. As most of you know I am 13 weeks into recovery from a major shoulder surgery. In this we found numerous complications so my physical activity for the past 3 months has been almost non existent. I share this for one reason only – FEAR!

I have the opportunity to attend an exclusive breathing clinic being held by one of my favorite practitioners, Coach Brian Mackenzie.  To top it off he is having Mr. Wim Hof as the special guest for the all day session. If you do not know Wim, please watch the quick video below. He is the global leader in breathing technics to improve athletics, stress reduction and healing.

I don’t mean some late night infomercial scam, I mean the guy has worked with the scientific leaders from around the world to validate, measure and document his approach.

Did I mention that I am scared? Afraid – like my stomach is nervous as hell to attend and participate. Needless to say, this journey is for me and the things I will learn will be un measurable in value. As much as this post is about the importance of breathing, it is more so on overcoming your fear to find growth. Today – challenge yourself to do something uncomfortable.

More to come when I return from the experience.


Kolby I The Healthy Primate


Event Overview:

The ability to breathe is something that most people take for granted until they are in a situation when breathing becomes difficult.  Whether its induced by stress or health issues, restricted by water or metabolic capacity, all of us have been to that place where we realize we are limited by our ability to breathe.  What if you could learn how to be a better breather and open up more athletic, health and all around wellness as a result?

This camp is for anyone that wants to learn more about breathing, open up more athletic potential towards breathing, learn how to deal with stress, increase recoverability, and have a better overall awareness of you’re ability.

Direct Link:

Who is Wif Hof and why should you care?