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Move Like an Animal, Save Your Joints: A Simple Guide to Primal Movement

Move Like an Animal, Save Your Joints: A Simple Guide to Primal Movement

Lyle Agagon
December 11, 2025

Sponsored by

EXERCISE 🏋️‍♂️

Knees, shoulders, hips, ankles. Most of us only think about them when they start to ache or creak. We sit a lot. We move in the same few patterns. Then we wonder why we feel stiff.

But the secret to healthy, fluid joints isn’t found in a pill. It’s actually moving like an animal. That’s the idea behind Animal Flow and Primal Movement. It’s not about getting huge muscles or running fast. It’s about getting back to the way your body is designed to move.

Think about a kid on a playground. They crawl, they squat, they reach, they roll. They aren’t “exercising.” They’re just moving. That’s primal movement. It’s about re-learning those natural patterns to make your joints stronger, more mobile, and more resilient.

Why This Works for Joints

Your joints love two things: movement and stability. Sitting still makes them dry and stiff, like an old hinge. But pounding them with the same repetitive motion, like only running or only lifting weights, can wear them down.

Animal Flow circuits are different. They work your joints in a 360-degree way.

Nourishment: Your joints don’t have their own blood supply. They get their “oil” (called synovial fluid) from movement. When you crawl or reach through a full range of motion, you squeeze that fluid all around the joint cartilage, feeding it.
Smart Strength: These moves force all the little muscles around a joint to work together. It’s not just about the big thigh muscle. It’s about every small muscle that keeps your knee stable. Stronger support = safer joints.
Better Body Awareness: Ever trip over nothing? That’s poor coordination. Primal movement connects your brain to your body. You learn where your limbs are in space, which helps you move smarter and avoid injuries in daily life.

The 5-Minute Zoo

You can do this anywhere you have floor space. No equipment needed. Go slow. Focus on control, not speed. Do each move for 30-45 seconds. Rest briefly, then move to the next.

1. The Crab Reach (for shoulders, wrists, hips)
Sit on the floor, feet flat, hands behind you with fingers pointing toward your feet. Lift your hips off the ground. Now, slowly “walk” your hands and feet forward and backward. Then, try lifting one hand to reach toward the ceiling, twisting your chest open. This builds amazing stability in your shoulders and wrists while opening up your chest and hips.

2. The Beast Crawl (for wrists, shoulders, core, hips)
Get on all fours, but with your knees hovering an inch off the ground. Keep your back flat like a table. Now, slowly “walk” your right hand and left foot forward, then your left hand and right foot. Move forward, backward, or just stay in place. This is a full-body stabilizer. It teaches your core to brace, taking pressure off your spine.

3. The Lizard Lunge (for hips, ankles, groin)
From a low lunge position, place both hands on the inside of your front foot. Gently lower your front knee out to the side, feeling a stretch in your inner thigh and hip. You can rock forward and back slightly. This move opens up tight hips, which is often the root cause of knee and lower back pain.

4. The Ape Squat (for ankles, knees, hips, lower back)
Drop into a deep squat, heels down if you can. Place your hands on the floor in front of you for balance. Rock gently side-to-side. Shift your weight and try to look over each shoulder. This “resets” your hips and spine and improves ankle flexibility, which is crucial for safe walking and squatting.

Putting It Together & Making It a Habit

That’s your circuit! Do it 2-3 times through. Even doing it once is a win. Aim for 2-3 times a week. Listen to your body. If something hurts sharply, stop. Feeling a stretch or a shake is normal.

The goal is to feel your body working as a connected system again. You’re not training for a sport. You’re training for everyday life activities like bending down to tie your shoes, playing with your kids, or getting up off the floor easily when you’re 80.

So get down on the ground and move like an animal.

NUTRITION 🥑

How Berries, Cocoa, and Green Tea Heal You

Your body is always working hard. Every day, tiny bits of damage build up from stress, pollution, and even normal breathing, creating unstable molecules called free radicals. These molecules can damage your cells over time, leading to wear and tear. This damage contributes to aging and various health issues.

The good news? Your body has its own defense team. They’re called polyphenols. And you can load up on them just by eating the right foods.

What Are Polyphenols?

Polyphenols are natural compounds in plants. They have strong antioxidant and anti-inflammatory effects. This means they help protect your cells from daily damage and reduce harmful swelling in your body. Eating foods high in polyphenols supports your body's repair systems.

Today, we’re focusing on three of the strongest sources: berries, cocoa, and green tea. These power foods help your cells stay healthy, strong, and ready for anything.

Berries

Berries aren’t just sweet and tasty. They’re high in polyphenols. Think of blueberries, strawberries, raspberries, and blackberries as your daily maintenance team.

Their deep blue, red, and purple colors come from specific polyphenols called anthocyanins.

Their benefits include:

Protecting your brain. Studies show they can help protect your brain as you age and improve how you think and move.
Improving your heart health. They help keep your blood vessels flexible and healthy, which is great for blood pressure.
Helping your muscles recover. After a workout, those sore muscles are inflamed. Berries help calm that down, so you repair faster.

Throw a handful of frozen berries into your morning oatmeal or yogurt. Keep them in the freezer so they don’t go bad.

Cocoa

I’m not talking about a sugary drink. I mean real cocoa powder or dark chocolate (with 70% cocoa or more). Cocoa is packed with polyphenols called flavanols.

Cocoa's benefits include:

Improving your blood pressure. Flavanols help your blood vessels relax and widen, making it easier for blood to flow. This takes pressure off your heart.
Protecting your “good” cholesterol. It acts like a shield, stopping the bad cholesterol from getting damaged and sticking to your artery walls.
Boosting your mood. It encourages your brain to release feel-good chemicals. A happier mind is part of a healthy, repairing body.

Stir a tablespoon of unsweetened cocoa powder into a smoothie. Or enjoy a small square of real dark chocolate as an afternoon treat.

Green Tea

Green tea contains a powerful polyphenol named EGCG. Because the leaves are steamed and not fermented, these compounds remain active.

Green tea's benefits include:

Protecting cells from damage. EGCG is incredibly good at hunting down free radicals and neutralizing them, protecting your cells’ DNA.
Supporting long-term cell health. By reducing daily damage, it helps your cells stay younger, longer.
Supporting your metabolism. It can gently help your body convert food into energy more efficiently, which is a form of daily repair and renewal.

Swap one soda or sugary drink for a cup of green tea. Let it steep for 3-5 minutes (not boiling water) to get all the good stuff out. Try it iced with a squeeze of lemon if you don’t like it hot.

Bringing Your Repair Crew Together

Including these foods in your routine is simple.

Morning: Add berries to your breakfast.
Afternoon: Sip on some green tea.
Evening: Have a piece of dark chocolate after dinner.

These foods work best when you’re also eating other whole foods and avoiding too much junk. By consistently adding these polyphenol-rich foods, you’re providing your body with the compounds it needs to repair, protect, and build a healthier you.

BIOHACKING⚡

VFR: The Faster, Deeper Path to Recovery & Mobility

If regular foam rolling helps sore muscles, imagine what happens when you add vibration. That’s what vibrating foam rollers (VFR) do. They are a game-changer for recovery and mobility.

Vibration + pressure = faster recovery, better movement, and less pain. Perfect if you’re dealing with tight hips, stiff calves, or cranky joints.

What Is a Vibrating Foam Roller?

It looks like a regular roller, but inside there’s a motor that adds vibration. As you roll over tight muscles, the vibration helps loosen things up faster and more effectively.

It’s great for:

Sore or tight muscles
Joint stiffness
Post-workout recovery
Warming up before mobility or Animal Flow circuits

Why It Works

When you add vibration to pressure, it creates a stronger signal to your nervous system. That helps your muscles relax, boosts circulation, and increases your range of motion.

Benefits:

Releases tension more deeply than a regular roller
Increases blood flow to sore areas
Helps reduce inflammation
Preps muscles before workouts or cools them down after

And it feels... awesome!

How To Use It

Pick your tight spots. Calves, quads, hamstrings, glutes, upper back—anywhere that feels stiff.
Turn on the vibration. Start at a low setting. Most devices have 3–5 levels.
Roll slow and controlled. Spend about 2 minutes per muscle group.
Pause on tight spots. Stay on a knot for 20–30 seconds and let the vibration work.
Breathe. Don’t hold your breath. Deep breathing helps your muscles relax faster.

Use it before workouts to loosen up or after to recover quicker. Pair it with mobility drills or Animal Flow for best results.

When Should You Use It?

Before a workout – Gets your muscles warm and prepped.
After a workout – Helps with recovery and soreness.
On rest days – A great way to keep joints happy and stay limber.

Try doing a VFR session before your mobility work or primal movement flows. You’ll move smoothly and get more out of each rep.

Quick Tip: Start with your calves and work your way up. You’ll feel the difference after one session.

What to Avoid

Don’t use it directly on bones or joints.
Avoid bruises, open wounds, or very sore spots.
Don’t rush. The slower the better.
Don’t roll while holding your breath.

Choosing the Right One

You don’t need to break the bank. Many great options are under $100.

Here’s what to look for:

Adjustable vibration speeds
Durable build
USB or rechargeable battery
Good surface grip

Final Thoughts

Adding vibration to your foam rolling is like upgrading from dial-up to high-speed recovery. It’s quick, it works, and it can be the missing link in your joint health routine.

Try it before your next workout or after a long day. You’re welcome!

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CHALLENGE💪

Challenge of the Week: "The Daily 5-Minute Zoo"

The Challenge: This week, your goal is to run through the "5-Minute Zoo Circuit" from the article at least once, every single day.

That means doing all four moves:

Crab Reach (30 seconds)
Beast Crawl (30 seconds)
Lizard Lunge (30 seconds per side)
Ape Squat (30 seconds)

No excuses. It’s only 5 minutes. Do it before you shower, during a TV commercial break, or right before bed.

Focus on form, not speed. Move slow and controlled. Feel your joints moving through their full range.

Track it. Put a check mark on your calendar or set a daily phone reminder. Seven checkmarks = success.

Remember, consistency is the magic ingredient for joint health. Doing these movements just once a week isn't enough. It's about building a habit of mindful movement.