What if instead of Beck’s Broth…BB stood for Back to the Basics? Before we needed trendy workout studios, cold plunges and every colour of light therapy, our ancestors knew what they were doing for their health. Sure, modern “wellness culture” is fun, but you probably want both modern tools and foundational rituals. 

Broth, broth and more broth.

Bone broth is one of the most underrated wellness rituals. Across cultures and across history, broths have been incorporated as a healing food. Archaeological work suggests that early humans, about 420,000–200,000 years ago, were saving bones to use the marrow later.1 

Bone broth is rich in protein, collagen, gelatin, amino acids, and also contains some minerals. It can be used as easily digestible protein, hydration and may offer gut health benefits too! It is not only something to enjoy when you’re sick, but a delicious beverage that can be incorporated daily as a nutrient dense “hug.” 

Nature’s Alarm Clock

You know what our ancestors didn’t have? Doom scrolling before bed and blaring iPhone alarms in the morning.  The good news? Our bodies have their own “natural alarm clock”, we just need to learn how to work with it, not against it. This brings us to the circadian rhythm. 

Your circadian rhythm is a 24‑hour internal clock regulated mainly by light hitting the eyes and feeding signals into the suprachiasmatic nucleus in your brain. Evening exposure to blue light (like your phone) suppresses melatonin, delays circadian phase, and increases the time it takes to fall asleep.2 On the other hand, morning bright light is one of the most powerful signals you can use. Early‑day light exposure helps advance circadian rhythms, which can improve daytime alertness and support better sleep later on.

Aiming to avoid bright screens 1-2 hours before bed, and getting morning light within 1-2 hours of waking, is a simple way to support your circadian rhythm so your sleep routine finally works for you!

Re: Hunting and Gathering

Think about our ancestors. Their days were consumed with moving their bodies and collecting fresh, whole foods. There were no emails and no takeout. It was walking, lifting, carrying, climbing, and gathering whatever the land offered that day. 10,000 steps? No problem.

Now, things look wildly different.  Modern advancements have given us food safety regulations, refrigeration, access to produce from all around the world and all the TikTok recipes you could ask for. 

This also means that ultra-processed, nutrient-poor foods are very accessible, and our day-to-day routines simply require us to move less. Global estimates suggest nearly one third of adults aren’t even hitting the minimum recommended physical activity levels, and inactivity is now a major risk factor for chronic disease.3  The goal of “ancestral wellness” isn’t to go back to living in a cave, it’s to think about ways you can incorporate more daily movement and more whole foods into your modern routine.

The Right Rituals

We can all agree that in our modern society, we are sometimes simply moving too fast to recognize the impact of our own daily habits. We have lost the art of shared meals, slow cooking and evening wind‑down rituals. Incorporating meditative practices such as journaling, breathwork or meditation, are a few simple ways to bring back mindfulness during your day. 

A simple change you can make is along with looking at what is on your plate, also observing what (and who) is around the table. The act of preparing food and sharing food can actually improve health in a few ways, such as reducing loneliness, improving relationships, and even encouraging healthier choices! 4

Another ritual to incorporate is practicing gratitude. This can be as simple as writing a list. For example, I am grateful for my health, by bed (not a cave), oh, and bone broth! The best part is that short gratitude practices have even been shown to lower stress and depressive symptoms and boost overall mental well‑being in clinical trials. 5

The Takeaway

The goal isn’t to live like a caveman. It’s not bad to enjoy the overpriced smoothies, wellness spas and tracking your steps on your watch! The goal is to layer the basics back into your modern life. “Ancestral wellness” should be about simple, repeatable habits that are aligned with your body. 

Choose 1-2 of these ancestral‑style habits to try for the week. (e.g., evening broth, morning light, shared meals) and see how you actually feel. It’s not about perfection or extremes (please, no unplugging the fridge or quitting your email). It’s about quietly stacking small, traditional rituals until your day starts to feel a little more grounded, nourished, and human. 

About the Author

Renée is a fourth-year naturopathic medical student who is passionate about providing evidence-based, holistic care to help people feel their best! She has a background in Biomedical Sciences and is excited about using her career as a future naturopathic doctor to help people better understand their health. 

Renée has clinical interests in women’s health, digestive health, pediatrics and stress and burnout (because let’s be honest, your stress affects everything). She believes that great healthcare is individualized, integrative, and realistic. Outside of her studies, Renée enjoys walks in nature or cozying up with a good book (and a cup of broth;) 

Connect with Renée @reneesndpath on Instagram!

References:

1. 1 Study finds prehistoric humans ate bone marrow like canned soup. Tel Aviv University website. Published October 24, 2019. Accessed July 2, 2026. https://english.tau.ac.il/news/prehistoric_soup
2. Lowden A, Öztürk G, Reynolds A, Bjorvatn B. Working Time Society consensus statements: Evidence based interventions using light to improve circadian adaptation to working hours. Ind Health. 2019;57(2):213-227. doi:10.2486/indhealth.SW-9
3. World Health Organization. Physical activity. Accessed July 28, 2026. https://www.who.int/news-room/fact-sheets/detail/physical-activity
4. Rodríguez L. Sharing and enjoying meals with loved ones reduces obesity and improves the health of adolescents. Universitat Oberta de Catalunya website. Published April 6, 2021. Accessed July 28, 2026. https://www.uoc.edu/en/news/2021/084-research-mediterraneandiet-health
5. Cheng ST, Tsui PK, Lam JH. Improving mental health in health care practitioners: randomized controlled trial of a gratitude intervention. J Consult Clin Psychol. 2015;83(1):177-186. doi:10.1037/a0037895