Just Squat

We’ve made everything complicated.

What’s the best diet?
What’s the optimal training split?
What’s the perfect morning routine?
Which expert should we trust?
Which study proves it?
Which podcast confirmed it?

We scroll. We compare. We debate. We wait for certainty.

Meanwhile, the human blueprint hasn’t changed.

If you’re stuck — just squat.

Not literally only squat (although it would be better than what most do... nothing).

But come back to the basics. Come back to what is fundamentally human.

The Human Code

Before there were influencers, research journals, wearable trackers, and meal delivery services, there were humans moving through the world.

We walked long distances.
We carried weight.
We climbed, ran, crawled, and lifted.
We squatted to rest.
We sat on the ground.
We stood in the sun.

We didn’t isolate muscles under fluorescent lights. We didn’t engineer every rep to target a single joint. We moved as integrated systems.

The body is not built for fragmentation. It’s built for coordination.

Squatting is a symbol of that.

It requires ankles, knees, hips, spine, breath, balance, and awareness all working together. It’s a full-system movement. You can’t fake it with machines. You can’t outsource it.

If you can squat well, you likely move well.

If you can’t, something upstream has been lost.

Natural Movement Is the Baseline

Training doesn’t have to be complicated.

Move your body in human ways:

• Lift heavy sometimes.

• Move fast sometimes.

• Go long and slow sometimes.

• Carry awkward objects.

• Get up and down off the ground.

• Use your full range of motion.

Do it outside when you can. Feel the ground under your feet. Let your lungs work in real air.

You don’t need a perfectly periodized program to begin. You need movement that resembles the way humans evolved to move.

Strength, endurance, mobility, coordination — these aren’t separate silos. They are expressions of the same system.

And that system thrives on variety and effort.

Eat Like a Human

The same principle applies to food.

We argue endlessly about macronutrient ratios and dietary tribes. Plant-based. Animal-based. Carnivore. Keto. Mediterranean. Paleo.

But if you zoom out and ask a simpler question — what did humans consistently eat across environments? — the answer becomes clearer.

Whole foods. Not food-like substances.

Plants, yes. Animals, yes. Seasonal variation, yes. Nutrient density, always.

Does it make sense that humans became who we are today eating only one narrow category of food? Does that match the archaeological record, the biological requirements of our brains, the development of tools, the history of hunting and gathering?

If you’re unsure, come back to the baseline.

Eat foods that look like food. Foods that spoil. Foods that require preparation. Foods that connect you to soil, sunlight, animals, and seasons.

If it didn’t exist in some recognizable form before industrial processing, question it.

Just squat.

Get Your Feet in the Dirt

Modern life separates us from context.

We eat food without knowing where it came from.
We work jobs detached from tangible results.
We exercise indoors while staring at screens.
We outsource community to algorithms.

Then we wonder why we feel ungrounded.

Put your feet in the dirt. Literally.

Walk barefoot sometimes. Garden. Hike. Train outside. Let your children climb trees and scrape knees. Feel the weather instead of always escaping it.

Nature doesn’t need optimization. It needs participation.

If you’re unsure which path to take — the one that reconnects you to land, community, and physical reality is rarely the wrong one.

The Overcomplication Trap

We’ve been conditioned to believe that the answer must be complex.

That we need more data. More precision. More expert validation.

Science is valuable. Experts can be helpful.

But if you need a white paper to tell you that moving your body, eating real food, sleeping with the sun, and building community are good ideas — something has gone sideways.

The blueprint is older than the research.

When you’re stuck choosing a diet, a training method, or a lifestyle direction, ask a simpler question:

Does this resemble how humans became human?

If the answer is yes, you’re probably safe.

If the answer requires mental gymnastics, marketing language, and disclaimers — step back.

Just squat.

Back to the Base

Squatting is primal. It’s a resting position in many cultures. It’s a posture children drop into naturally before chairs teach them otherwise.

It represents mobility, humility, strength, and groundedness all at once.

In a world obsessed with specialization, squatting reminds you that integration matters more.

In a world obsessed with novelty, squatting reminds you that fundamentals endure.

In a world chasing optimization, squatting reminds you that baseline competence is powerful.

You don’t need the perfect plan.

You need the basics done consistently.

Move like a human.
Eat like a human.
Live like a human.

When in doubt, return to the foundation.

Just squat.