Diary of a CEO is an extremely popular YouTube podcast hosted by Steven Bartlett. It features deep conversations with entrepreneurs, celebrities, and experts on topics like business, self-improvement, health, and societal issues. I share my favorite videos of DOAC here.
Understanding Health Through Evolution
Our modern lifestyles differ drastically from those of our ancestors. According to Daniel Lieberman, a Harvard professor of Human Evolutionary Biology, many of our health problems today exist because our bodies are not well-adapted to the environments we live in. In this interview, Lieberman discusses issues like obesity, heart disease, and cancer through the lens of our evolutionary past.
Check out the video:
What Did Our Ancestors Eat?
One common misconception is that there is a single “ideal” diet based on what our ancestors ate. However, humans are highly adaptable omnivores, meaning we have evolved to consume a wide range of foods. Our ability to process different types of food, including cooked meals, has been an important part of our evolutionary success.
Instead of focusing on rigid dietary rules (such as eliminating entire food groups), Lieberman suggests a balanced and varied diet. Avoid extremes and be skeptical of trends that claim to be the ultimate solution.
Movement and Physical Activity
Humans evolved to be physically active. Hunting and gathering required regular movement, and our bodies are designed to handle sustained activity. In contrast, modern sedentary lifestyles are a major cause of health problems.
What You Can Do:
Break up long sitting periods – Get up and move every 20 minutes to activate your metabolism.
Incorporate movement into daily life – Walking, stretching, and moderate exercise can significantly improve health.
Understand that exercise is not a modern invention – It’s what our bodies are built for, and staying active is essential for long-term health.
Mismatches Diseases
Many diseases today, such as heart disease, diabetes, and certain cancers, are "mismatch diseases." They arise because our bodies were not built for the conditions we now live in. Examples include:
Processed foods – Our ancestors didn’t have access to ultra-processed, calorie-dense foods, making it easier to regulate energy intake.
Chronic stress – Unlike short bursts of stress in the wild, modern life exposes us to prolonged stress, which negatively impacts our health.
Over-sanitization – Excessive cleanliness can weaken our immune systems by depriving them of exposure to mild pathogens that help build immunity.
By recognizing these mismatches, we can adjust our lifestyles to better align with how our bodies evolved.
Healthy Lifestyle: What to Do (and Not Do)
✅ DO:
Move regularly and avoid prolonged sitting.
Eat a varied diet without unnecessary restrictions.
Expose yourself to moderate physical challenges (e.g., walking, manual tasks).
Question marketing claims about quick health fixes.
Allow your immune system to develop naturally—don’t over-sanitize everything.
❌ DON’T:
Follow overly rigid diet plans claiming to be the “best” diet.
Assume modern comforts (like sitting all day) are harmless.
Believe every new health trend without critical thinking.
Look for one-size-fits-all solutions—health is complex and individual.
Some Personal Insights
Indian food is a great example of the diversity Dr. Lieberman recommends because it includes a huge range of healthy foods from different cultures and areas. In traditional Indian diets, there is a mix of grains, lentils, vegetables, dairy, and spices. All of these foods provide important vitamins, minerals, and antioxidants. Traditional Indian food easily fits the principles of a well-rounded diet. We have fermented foods like idli and dosa that are high in protein, millets that are high in fiber, and spices like cumin and turmeric that are good for your gut. Ghee, a staple in traditional Indian diets, was long revered in Ayurveda for its health benefits, including digestion and brain function. Same with coconut oil in Kerala. However, these fats later gained a bad reputation due to Western medicine that demonized saturated fats. Recent research, however, has brought ghee and coconut oil back into the spotlight, highlighting their healthy fats, rich nutritional profile, and potential benefits for heart health and metabolism when consumed in moderation. Moderation is always the key, but now it is said that ghee is better than refined seed oils.
Key Takeaways
Our evolutionary history matters – Understanding how our bodies developed can help us make smarter health choices.
Balance is key – Extreme diets and sedentary lifestyles are not what we evolved for.
Challenge your body appropriately – Movement, moderate stressors, and diverse foods are good for long-term health.
Be skeptical of health fads – Many trends exploit people’s desire for quick fixes rather than offering real solutions.
Final Thoughts
In a very simple and informative way, Dr. Lieberman says instead of trying to find the latest health trend, we should make sustainable, evolutionary-informed choices for a healthy lifestyle. If we learn to recognize where our modern world clashes with our biological design, we can work toward better overall well-being.
