There are a multitude of reasons why folks exercise: for aesthetics, for mental health, and even enjoyment. But it’s critical that we recognize that our bodies require certain inputs and movements for overall health and longevity. On today’s show, you’re going to learn the five most important rules for human functionality and fitness.  We’re going to cover some of the basic movement patterns that our genes expect, like walking and building muscle. We’ll also talk about the importance of mobility and variety, and how movement inputs can affect our biological functions like hormones, immunity, and metabolic health. No matter your fitness level or goals, these five rules are critical for creating a functional body. Upgrading your functionality can promote so many other areas of your overall health, boost your mood, and improve your daily life. I hope you carry these five rules with you not only today but for your lifetime. In this episode you’ll discover: How the human body allocates energy expenditure. Why sedentary behavior is harmful for our biology. What it means to incorporate movement nutrients. How to improve your mobility. The number one movement for human function and fitness. How walking impacts our hormonal health. The connection between testosterone levels and step count. Why healthy testosterone levels are key to overall human vitality. How walking can improve insulin sensitivity and metabolic health. The far-reaching benefits of grip strength. Specific exercises you can do to improve your grip strength. The importance of building muscle for human health. How often you should strength train for functionality. Items mentioned in this episode include: PaleoValley.com/model  -- Use code MODEL at checkout for 15% off! Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Hip Mobility Circuit by Luka Hocevar Why Fertility Rates Are Rapidly Decreasing with Mike Mutzel – Episode 642 The Muscle-Brain Connection – Episode 331 Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Download Transcript