Don’t Do Stupid Things(DDST)

17 March 2025

The Primal Health Rule for Lifelong Vitality

We live in a world where more is often mistaken for better—more exercise, more dieting, more stress. However, in the Primal Health framework, one of the most powerful yet simple rules to follow is: Don’t Do Stupid Things (DDST). It’s not about perfection; it’s about making smarter choices that keep you strong, mobile, and thriving for years to come.

My Personal Journey: Learning the Hard Way

There was a time when I believed pushing through pain was a sign of strength. I followed an extreme exercise regimen, refusing to rest even when my body was clearly signaling for recovery. At the same time, I adhered to a highly restrictive diet, cutting out entire food groups in the pursuit of “health.”

On the surface, it seemed to work—I was losing weight and appearing fit. But the reality? I was exhausted, constantly injured, and mentally foggy. My body was running on fumes, and I had no energy left for real life. My focus suffered, my mood tanked, and simple tasks felt overwhelming. The “stupid things” I was doing in the name of health were actually making me weaker, not stronger.

It wasn’t until I started listening to my body, fueling it with real, nutrient-dense foods, prioritizing quality sleep, and training smarter, not harder, that I truly felt vibrant, strong, and capable again. This shift didn’t just change my body—it changed my entire perspective on health, longevity, and well-being.

Why “Don’t Do Stupid Things” Matters

Throughout human evolution, survival depended on avoiding obvious dangers—a poor food choice could mean poisoning and a wrong step could mean death. Our ancestors needed to be hyper-aware of their environment, making choices based on instinct and immediate threats.

Today, those dangers aren’t as obvious. Sure, we know not to text and drive, but many of the biggest threats to our well-being—chronic stress, poor nutrition, lack of movement—aren’t as immediately apparent. That’s why stupid things today often disguise themselves as “normal” habits. Recognizing them and making better choices is key to longevity and vitality.

Most health setbacks don’t happen overnight. They’re usually the result of ignoring warning signs, pushing too hard, or making avoidable mistakes. Whether it’s an unnecessary injury, chronic inflammation from poor food choices, or burnout from overtraining, stupid things can set you back in ways that take months—or even years—to recover from.

By applying DDST, you’re not being overly cautious; you’re being strategic about longevity. Health isn’t about short-term wins—it’s about sustainable habits that serve you for life and honoring the wisdom within you.

Common “Stupid Things” That Sabotage Your Health

Here are some of the most common mistakes people make when trying to stay healthy—and what to do instead:

1. Overtraining & Ignoring Recovery

❌ The Mistake: Pushing through pain, skipping rest days, and thinking “more is better.”

✅ The Primal Fix: Train smart—prioritize movement variety, listen to your body, and embrace rest.

2. Eating “Healthy” Processed Foods

❌ The Mistake: Thinking plant-based protein bars, low-fat yogurts, or “heart-healthy” cereals are good for you.

✅ The Primal Fix: Stick to real, whole foods—grass-fed meats, organic produce, healthy fats, and fermented foods.

3. Sacrificing Sleep for Productivity

❌ The Mistake: Bragging about 5 hours of sleep while chugging coffee to stay awake.

✅ The Primal Fix: Prioritize sleep like your health depends on it—because it does. Aim for 7-9 hours of quality sleep.

4. Chronic Cardio Instead of Efficient Training

❌ The Mistake: Doing long, grueling cardio sessions that leave you exhausted but not necessarily fitter.

✅ The Primal Fix: Focus on short, intense bursts of movement (sprints), strength training, and low-intensity walking.

5. Ignoring Stress & Mental Health

❌ The Mistake: Thinking stress is just part of life and that you have to push through it.

✅ The Primal Fix: Manage stress with mindfulness, deep breathing, and time in nature. Your nervous system affects everything from digestion to recovery.

6. Ignoring Pain

❌ The Mistake: Pushing through pain and assuming it will go away on its own. .

✅ The Primal Fix: Pain is your body’s way of signaling that something is wrong—listen to it and address the issue before it becomes chronic.

Primal Smart Choices Checklist: Are You Avoiding Stupid Things?

✅ I listen to my body and don’t push through pain.

✅ I eat real, whole foods instead of processed “health” foods.

✅ I prioritize sleep and avoid unnecessary late nights.

✅ I train efficiently, balancing strength, movement, and recovery.

✅ I manage stress and take time to reset daily.

✅ I focus on longevity, not just short-term performance.

✅ I honor my inner wisdom and make choices that serve my long-term health.

If you checked all of these, you’re on the right track to living a vibrant, primal-aligned life! If not, don’t worry—awareness is the first step toward change. Start making one smart shift today, and your future self will thank you.

The Vibrant Sage is about more than just following a program—it’s about trusting yourself, learning from past mistakes, and making decisions that allow you to thrive for a lifetime.

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Breathe: The Overlooked Superpower That Can Change Everything

25 June 2025

Breathe: The Overlooked Superpower That Can Change Everything

A woman is sitting on a dock meditating in front of the ocean.

Finding Peace in the Chaos: A Lesson from My Daughter

31 May 2025

May is Mental Health Awareness Month—and this year, it has felt more personal than ever. Over the last few weeks, I’ve shared stories close to my heart. The darkness that sometimes wraps around those we love. The helplessness that can arise when someone you care about says they feel broken. The quiet ache of wanting to make it better but knowing we can’t always fix what hurts. But something shifted this week. A moment that, while small, gave me hope. My daughter, in the middle of her own storm, shared this with me: “I’ve been trying to focus more on peace than happiness. Happiness feels far away… but maybe peace is something I can feel even in the middle of this.” That one sentence felt like a gentle light flickering through the fog. Not a full sunrise. But a spark. It reminded me of something I often return to in both yoga and life—non-attachment. Letting go of needing things to be a certain way. Letting go of the illusion of control. Letting go of the constant reaching for happiness as a destination. Instead, choosing peace as a practice. A presence. A home inside yourself. In my final yin class for May, we centered around the breath—our anchor in any storm. We practiced the 4-7-8 breath pattern, paired with the mantra Sat Nam — “Truth is my identity or I am all that I am.” In my final yin class for May, we centered around the breath—our anchor in any storm. We practiced the 4-7-8 breath pattern, paired with the mantra Sat Nam — “Truth is my identity or I am all that I am.” This isn’t about ignoring pain, or pretending things are fine when they’re not. It’s about learning to sit with life as it is—joyful, messy, uncertain—and finding a stillness within that doesn’t depend on the external. I don’t have all the answers. But I know this: Peace isn’t the absence of challenge. It’s the presence of grounding. Of breath. Of acceptance. Of faith. This month has reminded me that mental health is not separate from the rest of us. It’s not just a category on a health form—it’s woven into our relationships, our daily choices, our breath, and our being. So here’s to all of us—those navigating darkness, those seeking light, and those learning how to be both. Here’s to finding peace within—so we can walk through this world with clarity, compassion, and courage. With love and peace in my heart, Nancy The Vibrant Sage 💬 Reflection Prompt for You: Where in your life are you striving for happiness when what you really need… is peace? 📩 Let’s Stay Connected If this blog resonates, I invite you to reply, share it with someone you love, or explore more of The Vibrant Sage journey.

A woman is holding a child 's hand while sitting on a couch.

When Someone You Love Says They’re Broken

15 May 2025

A mother’s reflection on mental illness, soul wounds, and the hidden gold within us all Today, my daughter texted me from a place of deep pain. Her words were raw, heavy, unfiltered: “I feel broken, hopeless. I see no real point in human existence. I wish I was strong enough to end it, but there’s a subconscious will to keep going—and I hate it.” As a mother, my heart cracked open. I wrote back, “That is your soul—your beautiful soul.” She responded: “My soul is not beautiful. It’s disgusting and horrid. That’s not my soul anyway, it’s the human condition. I have no gifts. I only bring more evilness to the world. Humans shouldn’t exist. We kill and destroy.” Breathe. This is the part no one wants to talk about. Not because we don’t care, but because we’re afraid—afraid of saying the wrong thing, of not knowing how to help, of facing the darkness without a flashlight. We live in a world that responds to mental illness with “just try yoga,” or “think happy thoughts,” or “get outside more.” Can you imagine saying the same to someone with a broken leg? Or to someone having a stroke? Or with high blood pressure: “Just relax.” We wouldn’t. Because we know those conditions are real, not just a matter of willpower. And yet we minimize emotional pain. We tiptoe around suffering. We label it as weakness. When in truth, it’s often the strongest among us who feel it most.

An elderly woman is sitting on a couch looking out a window.

Mental Health Isn’t Always What It Looks Like

6 May 2025

I grew up not knowing what mental health was. My mom was likely depressed, but I didn’t realize it at the time. I just thought drinking screwdrivers (vodka and OJ) at noon was normal. Her yelling? I figured it was my fault—I was too loud, or I’d done something wrong. The mood swings, the unpredictability… that was just “Mom.” Years later, in 2002, I found myself on the other side of the story—this time as a parent. My 15-year-old daughter, struggling with anxiety, was prescribed medication. When it didn’t work, it was stopped abruptly. Days later, she was saying things that made no sense—terrifying things. A week after that, she was admitted to a psychiatric hospital. It was a nightmare I wouldn’t wish on anyone. While I’ve never been formally diagnosed, I know I’ve moved through periods of depression too. Not sad. Not joyful. Just… numb. Neutral. A kind of emotional purgatory.