Evolutionary Well-Being: the paleolithic model Francis Heylighen Evolution, Complexity and Cognition group Vrije Universiteit Brussel Francis Heylighen

Evolutionary Well-Being:

the paleolithic model

Evolutionary Well-Being:

the paleolithic model

Francis Heylighen

Evolution, Complexity and Cognition group

Vrije Universiteit Brussel

Francis Heylighen

Evolution, Complexity and Cognition group

Vrije Universiteit Brussel

Well-beingWell-being

What are the conditions for optimal quality-of-life?

Physical Health

• Absence of diseases

• Fitness

• Energy, absence of fatigue

Mental Health

• Absence of mental diseases (depression, dementia, …)

• Intelligence, self-actualization

• Happiness, subjective well-being

What are the conditions for optimal quality-of-life?

Physical Health

• Absence of diseases

• Fitness

• Energy, absence of fatigue

Mental Health

• Absence of mental diseases (depression, dementia, …)

• Intelligence, self-actualization

• Happiness, subjective well-being

Evolutionary Well-beingEvolutionary Well-being

Medical research constantly produces contradictory results

• E.g. more or less fat or carbohydrate?

Happiness research lacks an integrated framework

Solution: evolution as integrating paradigm

• During millions of years of evolution humans have adapted to a particular environment/lifestyle, the EEA

• The EEA “fits” humans best

• It provides the conditions for optimal well-being

Medical research constantly produces contradictory results

• E.g. more or less fat or carbohydrate?

Happiness research lacks an integrated framework

Solution: evolution as integrating paradigm

• During millions of years of evolution humans have adapted to a particular environment/lifestyle, the EEA

• The EEA “fits” humans best

• It provides the conditions for optimal well-being

Discord between Genes and Civilisation

Discord between Genes and Civilisation

Modern lifestyles are too recent for evolution to adapt to them

•Large-scale adaptation takes thousands of generations

Small-scale (one gene) adaptation may be possible

•E.g. lactose tolerance in Europeans

•But these have little effect on overall functioning

Modern lifestyles are too recent for evolution to adapt to them

•Large-scale adaptation takes thousands of generations

Small-scale (one gene) adaptation may be possible

•E.g. lactose tolerance in Europeans

•But these have little effect on overall functioning

History of HumanityHistory of HumanityStage Approximate time

First hominins 5 000 000 years ago

First Homo Sapiens 100 000 years ago

Migration “out of Africa” 40 000 years ago

Beginning of Agriculture 10 000 years ago

Industrialization 200 years ago

Information society 20 years ago

Diseases of CivilisationDiseases of Civilisation

Physical

•Cardiovascular diseases

•Obesity, diabetes, “metabolic syndrome”

•Cancer

•Allergies, asthma, autoimmune diseases

Mental

•Depression, anxiety, chronic stress…

•ADHD, autism, Alzheimer’s, Parkinson’s, …

Physical

•Cardiovascular diseases

•Obesity, diabetes, “metabolic syndrome”

•Cancer

•Allergies, asthma, autoimmune diseases

Mental

•Depression, anxiety, chronic stress…

•ADHD, autism, Alzheimer’s, Parkinson’s, …

The Healthy Hunter-Gatherer

The Healthy Hunter-Gatherer

No diseases of civilisation

•Death mostly from child mortality and injuries, not from chronic illness

Athletic Strength and Fitness at all Ages

•Tall, robust, healthy skeletons

No diseases of civilisation

•Death mostly from child mortality and injuries, not from chronic illness

Athletic Strength and Fitness at all Ages

•Tall, robust, healthy skeletons

QuickTime™ and a decompressor

are needed to see this picture.

Lower Total Blood Cholesterol in primitive populations versus average Americans

Low Blood Pressure in HG

Elevated insulin sensitivity in populations leading a primitive lifestyle

Lower fasting plasma insulin levels in the Horticulturalists of Kitava (Papua-New Guinea)

versus Swedes

Lower Body Mass Index in Primitive Populations compared to Westerners

Lower Waist (cm)/height (m) in the Horticulturalists of Kitava (Papua-New Guinea)

compared to healthy Swedes

Better visual acuity in HG versus industrialized populations.

Better bone health markers in HG fossils compared to primitive agriculturists and Western

populations

Lower fracture rates in Papua- New Guinea primitive populations compared to Western

populations

Very low incidence of Chronic Degenerative diseases (Metabolic Syndrome - Diabetes -

Cardiovascular Diseases - Cancer - Acne - Myopia) in primitive populations

Lower Total Blood Cholesterol in primitive populations versus average Americans

Low Blood Pressure in HG

Elevated insulin sensitivity in populations leading a primitive lifestyle

Lower fasting plasma insulin levels in the Horticulturalists of Kitava (Papua-New Guinea)

versus Swedes

Lower Body Mass Index in Primitive Populations compared to Westerners

Lower Waist (cm)/height (m) in the Horticulturalists of Kitava (Papua-New Guinea)

compared to healthy Swedes

Better visual acuity in HG versus industrialized populations.

Better bone health markers in HG fossils compared to primitive agriculturists and Western

populations

Lower fracture rates in Papua- New Guinea primitive populations compared to Western

populations

Very low incidence of Chronic Degenerative diseases (Metabolic Syndrome - Diabetes -

Cardiovascular Diseases - Cancer - Acne - Myopia) in primitive populations

Some EvidenceSome Evidence

Aerobic FitnessAerobic Fitness



Subcutaneous FatSubcutaneous Fat



The Happy Hunter-Gatherer

The Happy Hunter-Gatherer

Affluence and Leisure

•work only a few hours/day

Egalitarian society

• no real hierarchy

Free, spontaneous attitude

• children are hardly every punished

•Lots of laughter and play

No alienation from nature

Affluence and Leisure

•work only a few hours/day

Egalitarian society

• no real hierarchy

Free, spontaneous attitude

• children are hardly every punished

•Lots of laughter and play

No alienation from nature



Development of CivilizationDevelopment of Civilization

Reducing the risks

•Hunger, predators, accidents, …

Maximizing productivity

By controlling the environment

•Via increasingly sophisticated methods and technologies

•→ Agriculture, industry, ICT…

Result: growth in population, but decline in well-being

Reducing the risks

•Hunger, predators, accidents, …

Maximizing productivity

By controlling the environment

•Via increasingly sophisticated methods and technologies

•→ Agriculture, industry, ICT…

Result: growth in population, but decline in well-being

Variation vs. RegulationVariation vs. Regulation

Modern paradigm: regulation

•Minimizing deviations from goal

•Planning & optimizing

•Requires strict regularity, rule-following

“Paleo” paradigm: variation

•Exploration, improvisation, adaptation

•Opportunism

•Diversity, unpredictability

Modern paradigm: regulation

•Minimizing deviations from goal

•Planning & optimizing

•Requires strict regularity, rule-following

“Paleo” paradigm: variation

•Exploration, improvisation, adaptation

•Opportunism

•Diversity, unpredictability

(Paleo) Life is an adventure(Paleo) Life is an adventure

Adventure = sequence of mostly unpredictable, challenging encounters

Challenge = incitement to action

•Difficult but stimulating task

Challenge Types:

•Positive: exploit opportunity

•Negative: evade danger

Adventure = sequence of mostly unpredictable, challenging encounters

Challenge = incitement to action

•Difficult but stimulating task

Challenge Types:

•Positive: exploit opportunity

•Negative: evade danger



ChallengesChallengesChallenges stimulate the organism to develop its

capacities, by releasing:

• HGH → stronger muscles & bones, less fat

• BDNF → more neurons, synapses, brain tissue…

Use it or Lose it!

• New challenges → new skills (“What does not kill us, makes us stronger”)

• Sustained challenges → sustained skills

• Reduced challenges → reduced skills → even more reduced challenges … → death

Challenges stimulate the organism to develop its capacities, by releasing:

• HGH → stronger muscles & bones, less fat

• BDNF → more neurons, synapses, brain tissue…

Use it or Lose it!

• New challenges → new skills (“What does not kill us, makes us stronger”)

• Sustained challenges → sustained skills

• Reduced challenges → reduced skills → even more reduced challenges … → death

Power Law Distribution of Challenges

Power Law Distribution of Challenges



intensity

frequencyFew strong challenges

Many weak challenges

Some medium challenges

Paleo challengesPaleo challengesAcute stresses

• intense but short

• followed by long relaxation

•and feeling of satisfaction

Examples

•Climbing a tree for fruit

•Hunting a big animal

•Crossing an ice-cold river

•Running from a predator

Acute stresses

• intense but short

• followed by long relaxation

•and feeling of satisfaction

Examples

•Climbing a tree for fruit

•Hunting a big animal

•Crossing an ice-cold river

•Running from a predator



Modern ChallengesModern Challenges

Far-away goals

• E.g. preparing a PhD

• Little feedback to stimulate motivation

Repetitive, controlled, focused work

• E.g. working on a computer or in a factory all day

• Little variation or diversion

Result: chronic stress

• E.g. repetitive strain injury, burnout, depression, monotonous diet, lack of exercise…

Far-away goals

• E.g. preparing a PhD

• Little feedback to stimulate motivation

Repetitive, controlled, focused work

• E.g. working on a computer or in a factory all day

• Little variation or diversion

Result: chronic stress

• E.g. repetitive strain injury, burnout, depression, monotonous diet, lack of exercise…

Concrete Recommendations

Concrete Recommendations

To combat chronic stress and optimize well-being, we should introduce more “paleo” elements in our lifestyle

In different domains:

• Diet

• Movement

• Exposure to natural challenges

• Play and relaxation

• Child care and education

• …

To combat chronic stress and optimize well-being, we should introduce more “paleo” elements in our lifestyle

In different domains:

• Diet

• Movement

• Exposure to natural challenges

• Play and relaxation

• Child care and education

• …

Paleo DietPaleo Diet

Avoid what HGs did not eat:

•Grains, dairy, sugar, most vegetable oils

•additives, junk food

Avoid what HGs did not eat:

•Grains, dairy, sugar, most vegetable oils

•additives, junk food



Eat what HGs ate:

•Meat, Fish, Eggs…

•Vegetables, Fruit, Nuts…

Shortcomings of Modern Diet

Shortcomings of Modern Diet

Too much

•Carbohydrates, Omega 6 fats, Trans fats, Salt, “Antinutrients”

Too little

•Proteins, Omega 3 fats, Antioxidants, Fiber, Vitamins, Minerals

About right

• Total Calories (if some exercise)

•Total and Saturated Fats

Too much

•Carbohydrates, Omega 6 fats, Trans fats, Salt, “Antinutrients”

Too little

•Proteins, Omega 3 fats, Antioxidants, Fiber, Vitamins, Minerals

About right

• Total Calories (if some exercise)

•Total and Saturated Fats



High-Glycemic DietHigh-Glycemic Diet

Glycemic Load =

•amount of glucose released in blood by eating food

•Depends on amount of easily digestible carbohydrate (sugar, starch…)

High GL foods lead to

• Insulin resistance →

•diabetes, obesity, inflammation, cardiovascular disease…

Glycemic Load =

•amount of glucose released in blood by eating food

•Depends on amount of easily digestible carbohydrate (sugar, starch…)

High GL foods lead to

• Insulin resistance →

•diabetes, obesity, inflammation, cardiovascular disease…



Paleo ExercisePaleo Exercise

Variety of Basic Movements

• Running, walking, climbing, swimming, crawling, lifting, carrying, defending, jumping, throwing, catching, balancing.

Dealing with complex challenges

• Not in a gym, but preferably in nature

• No exercise machines, but rocks, trees, other people, etc.

• Using the whole body (and mind)

No long, repetitive exertions

• E.g. jogging several hours/week, marathons, triathlon

Variety of Basic Movements

• Running, walking, climbing, swimming, crawling, lifting, carrying, defending, jumping, throwing, catching, balancing.

Dealing with complex challenges

• Not in a gym, but preferably in nature

• No exercise machines, but rocks, trees, other people, etc.

• Using the whole body (and mind)

No long, repetitive exertions

• E.g. jogging several hours/week, marathons, triathlon



Power Law for ExercisePower Law for Exercise

Plenty of rest (most of the time)

•Sleeping, lying, sitting…

Lots of low level (several hours/week)

•Walking, cycling, swimming…

Some medium level (1-2 hours/week)

• Jogging, hiking, climbing…

A little high level (20-30 min./week)

•Sprinting, jumping, lifting heavy weights…

Plenty of rest (most of the time)

•Sleeping, lying, sitting…

Lots of low level (several hours/week)

•Walking, cycling, swimming…

Some medium level (1-2 hours/week)

• Jogging, hiking, climbing…

A little high level (20-30 min./week)

•Sprinting, jumping, lifting heavy weights…



Contact with NatureContact with Nature

Experience of Nature is good for mental and physical health

Lots of empirical evidence, e.g.

• Patients with view on nature recover more quickly

• Less illness/social problems in neigborhoods with trees

• Walks/exercise in nature improve mood and reduce stress

• less ADHD in greener surroundings

• Watching pictures of nature increase concentration afterwards

Experience of Nature is good for mental and physical health

Lots of empirical evidence, e.g.

• Patients with view on nature recover more quickly

• Less illness/social problems in neigborhoods with trees

• Walks/exercise in nature improve mood and reduce stress

• less ADHD in greener surroundings

• Watching pictures of nature increase concentration afterwards

QuickTime™ and aTIFF (Uncompressed) decompressor


Possible ExplanationsPossible Explanations

Biophilia hypothesis (E.O Wilson):

• Inborn love of life/nature

Attention Restoration Theory (Kaplan)

•Nature is infinitely complex, varied, fractal, extensive, surprising…

•Artificial environments are simple, regular, with strong, distinct stimuli

•fascination with nature lets attention mechanism relax

Biophilia hypothesis (E.O Wilson):

• Inborn love of life/nature

Attention Restoration Theory (Kaplan)

•Nature is infinitely complex, varied, fractal, extensive, surprising…

•Artificial environments are simple, regular, with strong, distinct stimuli

•fascination with nature lets attention mechanism relax

Exposure to SunlightExposure to Sunlightproduces Vitamin D in the

skin

•More important than previously thought

•Strenghtens bones

•Boosts immunity

•Prevents cancer

Lack of (sun)light triggers depression

•S.A.D.

produces Vitamin D in the skin

•More important than previously thought

•Strenghtens bones

•Boosts immunity

•Prevents cancer

Lack of (sun)light triggers depression

•S.A.D.



Exposure to heat and coldExposure to heat and cold

Temperature differences challenge the organism

•Cold burns calories like exercise

•Cold baths boost immune system

•Saunas produce “heat shock proteins” that repair damage

•Heat increase sweating and heart rate

Temperature differences challenge the organism

•Cold burns calories like exercise

•Cold baths boost immune system

•Saunas produce “heat shock proteins” that repair damage

•Heat increase sweating and heart rate



Exposure to “Dirt”

Exposure to “Dirt”

Don’t be afraid of germs!

Hygiene hypothesis

•Less allergies in less hygienic surroundings

Immune system needs to be challenged

•To learn to deal with dangerous pathogens

•To learn to discriminate “good” from “bad”

Symbiotic bacteria necessary for our health

•Help digestion, protect skin

Don’t be afraid of germs!

Hygiene hypothesis

•Less allergies in less hygienic surroundings

Immune system needs to be challenged

•To learn to deal with dangerous pathogens

•To learn to discriminate “good” from “bad”

Symbiotic bacteria necessary for our health

•Help digestion, protect skin



PlayPlay

Play is necessary to develop a variety of skills

•Physical, perceptual, coordination, social, …

• In a relaxed, free manner

Play is necessary to develop a variety of skills

•Physical, perceptual, coordination, social, …

• In a relaxed, free manner



RestRest

Regular sleep

•Approximately 8 hours/night

•Melatonin repairs damage

Regular time for relaxation or vacation

Body needs time to repair damage and grow

Mind needs to consolidate connections

• and explore new ones

Regular sleep

•Approximately 8 hours/night

•Melatonin repairs damage

Regular time for relaxation or vacation

Body needs time to repair damage and grow

Mind needs to consolidate connections

• and explore new ones



Being in the PresentBeing in the Present

Awareness of the here and now

•No worrying about future

•No guilt about past

•No thinking, but experiencing, feeling, sensing, perceiving

Relaxes the mind

Creates feeling of well-being

Awareness of the here and now

•No worrying about future

•No guilt about past

•No thinking, but experiencing, feeling, sensing, perceiving

Relaxes the mind

Creates feeling of well-being



Hunter-Gatherer Baby CareHunter-Gatherer Baby Care



Breast-feeding until age of about 4 years

Almost constant touch

• sleeping with parents

• Carrying on the body

• Lots of cuddling

Never leaving baby alone

Prompt and sensitive response to all baby’s needs

• Never let baby cry

Breast-feeding until age of about 4 years

Almost constant touch

• sleeping with parents

• Carrying on the body

• Lots of cuddling

Never leaving baby alone

Prompt and sensitive response to all baby’s needs

• Never let baby cry

Child RaisingChild Raising

Secure Base (→self-actualization)

• HG parents are caring but liberal

• Child is more inclined to explore if it knows it can come back to protective parent

• The older it gets, the further it explores, the more autonomous it becomes

Insecure attachment (→ neurosis)

• parental care not always available

• and/or no freedom to explore

• → enduring anxiety and self-doubt

Secure Base (→self-actualization)

• HG parents are caring but liberal

• Child is more inclined to explore if it knows it can come back to protective parent

• The older it gets, the further it explores, the more autonomous it becomes

Insecure attachment (→ neurosis)

• parental care not always available

• and/or no freedom to explore

• → enduring anxiety and self-doubt



Letting Children PlayLetting Children Play



HG social environment

• Small group of children of mixed age

• Different adults available to emulate

• But not to control

Exploration of natural objects and environments

• E.g. pools, sand, animals, sticks…

• Little worry about “natural” dangers

• e.g. sharp objects, fire, heights…

HG social environment

• Small group of children of mixed age

• Different adults available to emulate

• But not to control

Exploration of natural objects and environments

• E.g. pools, sand, animals, sticks…

• Little worry about “natural” dangers

• e.g. sharp objects, fire, heights…

Advantages of HG education

Advantages of HG education

Children

•more self-confident, autonomous, inventive, cheerful…

• learn to empathize with others, and thus develop a sense of morals and justice

• learn how nature functions: basic physics, biology, geography, …

Avoidance of modern mental problems

•ADHD, autism, asocial attitudes, depression, neuroses, ….

Children

•more self-confident, autonomous, inventive, cheerful…

• learn to empathize with others, and thus develop a sense of morals and justice

• learn how nature functions: basic physics, biology, geography, …

Avoidance of modern mental problems

•ADHD, autism, asocial attitudes, depression, neuroses, ….

SummarySummary

Paleo paradigm =

•Variety of challenges around secure base

•Playful, exploratory attitude

•Leads to relaxed but on-going growth

Modern paradigm=

•Maximal suppression of unintended variations

•Planning and control

•Safer, but leads to chronic stress and degeneration

Paleo paradigm =

•Variety of challenges around secure base

•Playful, exploratory attitude

•Leads to relaxed but on-going growth

Modern paradigm=

•Maximal suppression of unintended variations

•Planning and control

•Safer, but leads to chronic stress and degeneration

The present situationThe present situation

Information society is more varied and liberal than industrial and agricultural society

But has kept and exacerbated bad habits:

•Too little: nutrients, play, relaxation, variation, movement, nature, sunlight, touch, …

•Too much: chronic, repetitive stressors

•→ increasing diseases of civilisation

Information society is more varied and liberal than industrial and agricultural society

But has kept and exacerbated bad habits:

•Too little: nutrients, play, relaxation, variation, movement, nature, sunlight, touch, …

•Too much: chronic, repetitive stressors

•→ increasing diseases of civilisation

What to do?What to do?

With our knowledge of the Paleo lifestyle, these shortcomings should be easy to address

•resulting in a much higher quality-of-life

•Health, fitness, longevity, happiness, mental clarity

Simply put

•Adding varied challenges and exposures

•While minimizing the danger

•Keeping the Paleo model in mind to select the most healthy options

With our knowledge of the Paleo lifestyle, these shortcomings should be easy to address

•resulting in a much higher quality-of-life

•Health, fitness, longevity, happiness, mental clarity

Simply put

•Adding varied challenges and exposures

•While minimizing the danger

•Keeping the Paleo model in mind to select the most healthy options

Documents

Evolutionary Well-Being: the paleolithic model Francis Heylighen Evolution, Complexity and Cognition group Vrije Universiteit Brussel Francis Heylighen