Every time we embark on a journey to improve our health—be it cutting down sugar, waking up early, or starting a new workout—someone brings up the age-old line:
“Our ancestors never had this problem. Just do what they did.”
Sounds simple, right?
But here’s the thing: context is everything.
Our Ancestors Lived Very Different Lives
Our ancestors walked for hours daily, woke with the sun, ate only seasonal, non-packaged foods, and lived lives without constant stimulation from screens and notifications.
They didn’t face the same challenges we do today.
So when we talk about “getting back to basics,” it’s important to acknowledge the massive shift in environment and lifestyle—and why building healthier habits now requires different strategies.
Modern Stimuli Are Hijacking Our Willpower
We often blame ourselves when we slip up or feel unmotivated.
But the truth is, the modern environment is engineered to hijack your attention and willpower.
- A 2020 study by Dscout revealed that the average smartphone user touches their device over 2,600 times per day.¹
- The combination of 24/7 notifications, social media algorithms, and dopamine-driven entertainment creates a constant flood of stimulation.
In a world where your attention span is constantly under attack, relying on sheer willpower alone to stick to health goals is unrealistic.
Environmental design matters.
Choosing surroundings, habits, and routines that naturally support your health journey is no longer a luxury—it’s a necessity.
Your Brain Craves Energy Efficiency — And Sugar Delivers It Fast
Ever wonder why it’s so hard to say no to that cookie, even when you “know better”?
It’s not just poor discipline.
It’s biology.
Research shows that glucose is the brain’s preferred fuel source.²
When you’re tired, stressed, or emotionally drained, your brain instinctively craves foods that offer quick energy—and sugar is the fastest source.
And it gets deeper:
- Sugar triggers dopamine release, activating pleasure and reward centers.
- A 2013 study in The American Journal of Clinical Nutrition found that high-glycemic foods activate the same brain regions linked to addiction and cravings.³
No wonder cutting sugar feels like a battle.
So simply telling yourself (or others) to “just stop eating sugar” is an oversimplification of a deeply neurochemical and habitual process.
What works instead?
- Gradually swapping sugary foods for natural sweet alternatives (like fruit or dark chocolate).
- Balancing meals with enough protein, fat, and fiber to reduce blood sugar spikes.
- Planning ahead to avoid decision fatigue when energy is low.
Why Stringency Early On Creates Freedom Later
Think of building healthy habits like starting a campfire.
At first, it requires focus and structure—stacking kindling carefully, shielding it from the wind, tending to the flame.
But once the fire is strong, it sustains itself with less effort.
When you’re trying to overhaul your eating habits, wake-up times, or workout schedule, being strict initially—with meal prepping, setting alarms, avoiding certain triggers—isn’t about being harsh.
It’s about creating the conditions where these behaviors become automatic.
Later, once the habits are ingrained, you’ll have the flexibility to loosen up without losing progress.
In short:
“Disciplined beginnings create effortless lifestyles.”
What This Means for Your Health Journey
We live in a world of instant gratification.
Unlike our ancestors, temptation is everywhere—on your phone, on your doorstep, on your screen.
Expecting yourself to “just eat healthy” or “just exercise more” without new strategies is setting yourself up for frustration.
Instead:
- Be patient and structured at the beginning.
- Design your environment to minimize temptation.
- Work with your biology, not against it.
- Celebrate small wins that build momentum.
Remember:
You’re not weak. You’re adapting to a completely different world.
And that’s not just admirable—it’s powerful.
Here’s Your Quick Summary
- Our ancestors lived in low-stimulation environments: seasonal foods, daily movement, no screens.
- Today’s world is hyper-stimulating and engineered for instant gratification.
- Sugar cravings aren’t just a willpower issue; they’re driven by real biology.
- Early structure and stringency help build lasting, flexible habits.
Key Takeaway: Learn from the Past, But Adapt for the Present
Our ancestors’ habits can inspire us—but they can’t simply be copied without considering the massive changes in our environment.
Instead of feeling guilty or frustrated, honor both realities:
- Borrow the spirit of ancestral living: natural movement, mindful eating, deep rest.
- Use the tools of modern science: structure, habit-building, behavioral psychology.
That’s not being “too strict.”
That’s being smart — and setting yourself up to thrive in the world you actually live in.
“True health isn’t about going backward — it’s about moving forward, wisely.”
References:
¹ Dscout Research. (2020). Average number of phone touches per day study.
² Mergenthaler et al. (2013). Sugar and Brain Metabolism. Trends in Neurosciences.
³ Ludwig, D. S., & Lennerz, B. S. (2013). High Glycemic Index Foods, Obesity, and Sugar Addiction. American Journal of Clinical Nutrition.
