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This article exists for one simple reason: I get asked, over and over, “So how does this ‘paleo diet’ work?” And I want to give people an answer that is simple, solid, and above all, motivational. I want you to finish this article and think “Yes! I understand, and I can do this.” Here it is: a step-by-step guide, roughly in order of importance. Make progress at whatever pace you can. Don’t stress about perfect adherence, or obsess about making it all the way down the list: any progress you make will most likely improve your health, mood, and physical fitness. “Do not eat” items are grouped with “Eat more” items at each step, so you’ll always have something to eat. First, our guiding philosophy.

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Step 1: Eat Meat, Not Birdseed • Eat more meat. If it’s not meat, it’s not a meal. • Favor —animals that eat grass and leaves. (That means red meat: beef, lamb, bison, elk, venison, goat.) Ruminants are far better at converting plants into essential fats, complete protein, and bioavailable nutrients than humans are. • Buy grass-fed beef whenever possible: it’s, and better for. Cows didn’t evolve to eat corn and soybeans any more than humans did.

• Buy fatty cuts, buy occasional organ meats. Do not avoid animal fat! If you try, you will become ravenous for fatty junk food. • Pork and chicken are permissible in moderation, but are far less healthy due to excessive fat content. • Frankly, you could stop here, as many native cultures did: as long as you eat organ meats and marrow, fatty, grass-fed ruminant meat provides 100% of your nutritional needs. But most of us enjoy more variety in our diets—and some vegetables and fruits offer tangible health benefits, even if they don’t provide meaningful calories.

• Eat more fish and shellfish. Favor oily fish like mackerel, sardines, and wild salmon, but be careful of methylmercury content: keep your intake of tuna, shark, and other high-level carnivores low. (The FDA’s table of mercury content can be found.) In a Paleolithic world we could eat all the fish we wantedbut we humans have polluted the entire Earth so badly (mostly by burning coal for power) that one of our healthiest food sources is now universally poisonous. Good job, ‘civilization’. • Do not eat anything made with ‘flour’.

No bread, no pasta, no cereal, no crackers, no cookies, no donuts or danishes. This is your most important step. Flour is ground-up seeds. What eats seeds? Birds and rodents.

If it’s poisonous to humans until we grind it into powder and cook it, and it causes mineral deficiencies and birth defects unless we add vitamins, it’s not food. (Read more about,, and the role of grains in and.) • Do not drink your food. No soda (even diet soda), no sports drinks, no milk, no soy ‘milk’, no smoothies, no fruit juice, no yogurt or vegetable drinks. Tea, coffee, and are fine in moderation.

Learn to drink water: once you get used to it, you’ll find that soda and juices no longer quench your thirst. (You can potentially add small quantities of dairy and fresh fruit/vegetable juices back in later, if you’ve met your other goals.) • Do not eat table sugar, or its equivalents. This includes circumlocutions like “brown rice syrup”, “agave nectar”, and my favorite, “evaporated cane juice solids.” That’s what sugar is! Even honey is basically just sugar, though it has.

Diet sweeteners are out, too, as are those goofy Atkins sugar alcohols. • Get your ‘carbohydrates’ (sugars) from plants—not their seeds. Prefer foods that are high in glucose and low in fructose, particularly root starches like potatoes, and only eat what your body needs: 15-20% of calories is plenty.

(Do you want to lose fat? Then you’d better accustom your body to burning it for energy.) Important! If you are active and not concerned with losing weight (or trying to gain it), you’ll want to eat more carbs than the average person trying to lose a few pounds. Sports nutrition is beyond the scope of this articlebut in general, I find occasional starch refeeds, when necessary to refill muscle glycogen, much better than a constant diet of pasta, “energy bars”, and other sugary junk food. Basically, if you find yourself bonking during long, intense efforts, try upping your starch intake. Don’t forget about sweet potatoes, sago, taro, sweet cassava, and tapiocaand always peel your potatoes, as that’s where the is. If you must eat birdseed, white rice is the least bad of the grainsbut give yourself a couple weeks to see if it’s just withdrawal symptoms, or whether you really need it on a regular basis.

Remember, fatty meat is your primary source of calories and nutrients. Quite a few ‘mainstream’ paleo books and sources sugarcoat or dance around this.

You’re a predator: eat like one. You’ve just made some massive, positive changes in your life. You may be going through bread and cereal withdrawal, with periods in which you absolutely crave them. This is absolutely normal: you’re forcing your body to learn how to burn fat again, because it’s used to burning all the sugar (‘carbohydrates’) you’ve been eating.

However, you’re probably already noticing an increase in energy, a decrease in post-meal fatigue, and a lessened desire to snack. Stay on target! The cravings will dissipate, but the benefits won’t.

The best part about a primal/’paleo’ diet is that you don’t have to measure or keep track of anything: no counting calories, no ‘points’, no worries about macronutrient ratios. Eat real food, and you won’t have to worry about parceling out your addiction to junk.

Step 2: Eat Food, Not Diesel Fuel • Buy fatty cuts of meat, cook with their included fat. If you need to douse it in butter to make it taste good, it’s too lean. I always laugh when I see people making sandwiches with low-fat hamburger or skinless chicken breast—then covering them with cheese and mayonnaise because they’re too dry! Hint: ask your butcher for untrimmed cuts of meat. Often they’re cheaper. • Cook with butter, coconut oil, and grass-fed beef tallow.

These are healthy fats: they don’t oxidize or polymerize during cooking the way that do, they don’t contain, and they have low to zero fat content. I discourage lard unless it’s from store-bought lard is usually hydrogenated (= trans fats), and grain-fed lard is high in omega-6 fat. • Cook with eggs, and always eat the yolks. Egg whites are just proteinthe nutrition is. And few foods remain unimproved by the addition of a fried egg. • Do not eat “vegetable oils”.

The term itself is a lie. There’s no such thing as “lettuce oil” or “broccoli oil”. They’re, and they’re extracted using poisonous organic solvents (). Remember: if you can put it in a truck and the truck starts, it’s not food. • This means no french fries or other deep-fried food; no potato chips or corn chips (or any ‘chips’); no margarine, ‘spread’, or bogus butter substitutes; no mayonnaise (or, worse, Miracle Whip); and you can basically ignore the entire snack aisle. • This prohibition includes granola, which is just birdseed stuck together with oil and sugar. Corn ‘nuts’ and wasabi peas are soaked in oil, too: frankly, nothing in those bulk bins is food.

One of the best things you can do for your health is to avoid everything you see in the ‘health food’ aisles. • Extra-virgin olive oil, cheese, avocados, and nuts are OK in moderationthink of them as condiments, not ingredients. If you need to eat a can of nuts or a brick of cheese, you didn’t eat enough meat. • Heavy cream, sour cream, full-fat yogurt (not that worthless ‘low-fat’ candy), and whipped cream make delicious sauces, condiments, and desserts, used in moderation.

But remember that fatty meat is always your primary source of calories. You’ve made another big step towards better health and greater vitality. You’re no longer shuffling through life like a wounded gazelle, expecting the jaws of death on its neck at any moment. You are becoming less tasty and more dangerous each day.

Yes, we all need some moral support when we give up potato chips and corn chips. But wouldn’t you rather have an omelet for breakfast, and then not have to snack at all? Butter, eggs, and coconut oil taste much better than seed oils and ‘spreads’and after you’ve used them for a while, you’ll start noticing that canola oil smells terrible, and that your food is much less greasy despite a much higher fat content. Most importantly, now that you’re no longer eating huge plates of sugar (‘carbohydrates’) and greasy seed oils, you’ll find that big, hearty meals don’t make you fall asleep. You’ll also find that it’s much easier to go without food now that your body is reaccustomed to burning fat. In short, you’ll have more useful hours in your day now that you’re not spending them stuck in food coma, or constantly grazing to keep from going hypoglycemic—which more than makes up for the extra time you’re spending on cooking and buying food. Besides, shopping for food is quick and easy when the only places you have to go are the meat counter, the produce bins, the dairy refrigerator, and the spice rack.

Step 3: Supplements For An Imperfect World • Consider vitamin D3 supplements. Our bodies naturally produce from sun exposurebut Paleolithic humans didn’t live and work indoors. 2000-4000 IU per day is, from what I understand, a good start for most adults on days they’re not getting meaningful sun exposure. Testing for levels will tell you if your dosage is correct: 45-60 ng/mL is apparently. • Consider EPA and DHA (“omega-3”) supplements. The seed oils and grain-fed meat we’re often forced to eat are higher in pro-inflammatory, and lower in fats, than natural grass-fed meat. 1g/day of EPA and 0.5g DHA can be helpful if you haven’t eaten any fatty fish that day; more if you’re pregnant or nursing.

Note that it’s much better to minimize omega-6 intake by eliminating seed oils and reducing nut intake, than it is to “balance your ratio” with pathological quantities of fish oil. • Flaxseed oil (ALA) is not an acceptable substitute.

Our bodies are woefully inefficient () at converting it to the DHA we require. Besides, its real name is. That’s furniture polish, and. • Consider chelated magnesium supplements. Until the last few decades, humans drank untreated ground water or well water, usually with high mineral content—but modern treatment plants strip them from our tap water.

The bioavailable forms of magnesium, and the ones you should buy, are chelates: any form ending in -ate. Magnesium citrate has a laxative effect that some people don’t tolerate well—in which case magnesium malate, glycinate, or orotate will be superior.

The RDA of 400 mg/day is a good start. (Avoid magnesium oxide, found in most supplements and all multivitamins, as it’s not bioavailable.) • I am not a doctor, and you are responsible for your own health. Do your own research, and if you notice adverse effects, use common sense. What your body tells you is more important than what a website tells you. If you get to here, you’re doing great—and you’re already far healthier than you were on the SAD (Standard American Diet) even if you haven’t lost any weight. (But odds are good that you have.) You’re also probably noticing, over time, that you’re happier and less depressed, that your skin problems and allergies are less severe (or gone entirely), and that you sunburn less easily. Step 4: Play Like A Predator • Play hard, work hard, challenge yourself, then rest.

Lift heavy objects, sprint until you’re out of breath, climb trees and jump down, kick balls, shoot baskets. Shovel snow, dig dirt, split firewood. Practice agility as well as strength and endurance.

People will stare at you if you’re doing it right, because you’re enjoying yourself—not shuffling down the road in ‘running shoes’, with that vacant look of resigned suffering usually seen on wildebeest being eaten alive by hyenas. The world is your playground! (And if others won’t take advantage of it, too bad for them.) • Don’t ‘exercise’, don’t ‘do cardio’.

The only way to improve is to push your limits. You’ll lose more weight and gain more strength from periodic bursts of short, intense exercise than from hours of ‘cardio’. You’re a human, not a hamster; get off the treadmill! Seriously: drive to work, then drive to the health club so you can pedal a bicycle that goes nowhere?

Imagine this: every time you get hungry, you and your six closest friends have to chase down an antelope or spear a mammoth—and if you can’t, none of you get to eat. That is the required intensity. • If you must ‘work out’, do bodyweight exercises, and get some dumbbells or kettlebells. That way you can finish a workout before you’ve even arrived at the gym. Our objective is health and fitness: a gym body is a lot more work. (Do it if you want, and I admire those with the dedication to sculpt themselves—but it’s not necessary.) Remember, you should be doing short, intense bursts of activity throughout the day: you’re not going to drive to the gym three times.

Note: If you have the time and genuinely enjoy it, absolutely lift heavy weights and get strong. Especially women: you’re not going to suddenly become 1970’s Arnold just because you do squats, and any man who thinks you’re “too muscular” because you don’t look like a heroin addict is weak, insecure, and not worth your time. • Stop trying to ‘save energy’.

Make physical effort part of your life. Don’t waste time looking for the closest parking space: just park and walk.

Take the stairs. Shovel your own snow, split your own firewood. Unless you’re a cabinetmaker or construction worker, do you really need that cordless screwdriver?

You’ve put all the pieces together. Most likely you are sleeping better now that you’re regularly putting forth physical effort. You’re thinking of the world as your playground, and you’re seeing familiar surroundings with new eyes.

And now that your symptoms of withdrawal from the SAD (Standard American Diet) are over, you’re feeling more energetic—and thinking more clearly due to, now that being hungry doesn’t just make you cranky and hypoglycemic. In other words, your body is finally—perhaps for the first time—beginning to function as it should. Now that you are physically stronger, you will find that you are emotionally and mentally stronger.

You are less willing to be walked on and taken for granted, and more likely to take credit for what you deserve. You are beginning to understand what it feels like to be a predator, instead of the prey you’ve been for so long. You’ve tasted power, and it’s delicious. You want more.

Step 5: Optimization By now we’re just cleaning up loose ends. Some of you may never get here, some may find it doesn’t make much difference to you and drop back, some may find here the key to optimal health. • Remove any remaining grains from your diet. They should be mostly gone already, but if you’re still eating corn, oats, or any bogus ‘health grains’ like kamut or amaranth, ditch them.

Absolutely eliminate all gluten grains from your diet: wheat, barley, rye, spelt. (You should have done this already by eliminating flour in Step 1, but people always find a way to sneak in ‘wheat berries’ or some other bogus name for seeds. And gluten you don’t realize.) • Remove any remaining legumes (beans) from your diet. This is usually easy once you’re getting plenty of fat and protein from meat. Like grains, beans are seeds—and they’re for birds and rodents, not humans.

• Remove all remaining junk from your diet. There are a lot of non-foods that technically sneak through the above rules, but which we all know perfectly well are junk.

I’m not going to enumerate them, because there are thousandsbut if it has more than one layer of packaging, contains any ingredient you don’t understand, claims any health benefits on the label, or is a fake version of something else, it’s not food. • Experiment with removing dairy from your diet. Milk is already out, but some people feel better without cheese, yogurt, or even heavy cream. (Butter is basically 100% butterfat, and extremely unlikely to cause problems for anyone.) In general, the more butterfat and the less and, the less likely it is to cause problems. Now that you’re sleek, powerful, and dangerous, you’re feeling quite satisfied with yourself.

You wake up well-rested, with no aches or pains, and you know yourself capable of stalking, killing, and eating whatever problems the day might bring. Yet you must remain watchful, for an insidious parasite feeds on your pride and saps your strength: Complacency. Step 6: Never Stop Hunting • Push yourself harder and in new ways. It’s easy to get stuck in an ‘exercise routine’. Explore someplace new. Learn a skill you’re bad.

Throw and catch with your off hand. Try a team sport if you’re a soloist, or a solo sport if you’re a team player. Set goals you’re not already sure you can achieve. • If you’re going to cheat, cheat with something delicious and portion-limited, or too expensive to eat often. I’ll eat a Reese’s or drink a Coke before I’ll eat pasta or bread, because they’re individually packaged. Once you open that package of goldfish crackers, they’re all going down the hatch, and we both know it.

And I’ll be damned before I’ll completely give up sushi, because I care about toro more than I care about that last 0.1% of bodyfat. • Be suspicious of all diet advice. Anyone can write a diet book—and most of them make nutrition complicated so that you’ll keep buying books and going to meetings.

Remember that don’t necessarily tell you whether something is healthy to eat: they tell you whether the healthy people in that study ate that food. Abstracts and conclusions often misrepresent the data. And the comparisons are usually between ‘absolutely terrible’ (refined grains, sugar, trans fats) and ‘less bad’ (whole grains)—which doesn’t mean ‘less bad’ is actually good for you, nor that the culprit in ‘absolutely terrible’ is what they say it is. • Listen to your body. Once you’re functioning at a high enough level to tell the difference, you’ll understand what’s helping you and what’s hurting you—not just what’s feeding your addictions. Make individual changes and evaluate their effects before moving on: don’t change too many things at once, or you’ll never know what’s doing what.

If you’re physically active, you’ll need some glucose (starch) in your diet to keep your weight stable and your energy level high during severe exertion. And if your body craves a random vegetable, eat it! You might need some micronutrients. • Your life and health are your own. You are responsible for them in every respect.

Don’t let breathless ‘news’ articles tell you that a new industrial product is your key to better health, or that what humans have eaten for millions of years will kill you. Be suspicious when your government, which spends subsidizing agribusiness to grow corn, soy, and wheat, tells you to eat more corn, soy, and wheat. And always remember that ruminants are far better at converting plants into essential fats, complete protein, and bioavailable nutrients than humans—or our factories. Conclusion: Living Like A Predator Fatty meats are, quite literally,.

The DHA, complete protein, and sheer calorie density of fatty meat allowed with tiny 350cc brains, just smart enough to make rocks sharper by banging them together, to grow into modern humans—with huge 1400cc brains that use a full 20% of the calories we ingest! And we didn’t get fatty meat just by scavenging, because the lions, tigers, wolves, and – got to it first. We got it by being the. Now that you’ve been eating like a predator for some time, you are discovering that when you eat like a predator, and play like a predator, you start thinking like a predator. Stupid people aren’t annoyances: they’re profit centers. Fat people are no longer disgusting: they’re delicious. And nothing is more important than being able to trust your packmates, so it’s time to cut loose all the leeches, layabouts, whiners, and malcontents—and it’s long past time to start valuing the solid, dependable people whom you can trust.

You will stop giving your time, love, and strength to those that demand it, and start giving it to those who deserve it. You will understand that ‘love thy fellow man as thyself’ doesn’t apply to someone with his hands in your pockets or his gun in your face, no matter whose authority they claim.

You will have compassion for the herd as it moos and bleats, for you were so recently one of them yourself. And you will share your knowledge, because you understand that our real enemies are the predators who hoard this knowledge for themselves, the predators who profit so handsomely from our fear and ignorance—and from our indiscriminate love, whose endgame is the crazy cat lady dead in her condemned house, corpse devoured by the creatures she fed in life. Now clear those frozen pizzas and Weight Watchers out of your freezer and give them to your fat neighbor, because you are going to the supermarket right now. And you will take a shopping cart, not one of those demure little baskets, because you are going to fill it with heavy, fatty, delicious MEAT.

Live in freedom, live in beauty. JS (Your next step is to read my, so you’ll know what to do with all that meat.). Postscript: More Information The first objection I hear is always “Butbutyou’re eating so much arterycloggingsaturatedfat!” We’ve been lied to for decades:, saturated fat is good for you, and cholesterol has been framed for crimes it didn’t commit. (also ) handily debunks these myths, but the science would fill an entire book. (Which Gary Taubes wrote: contains a long history of how the erroneous fat-cholesterol hypothesis took hold of science and government policy—and while I don’t agree that carbohydrates are solely responsible for making us fat, his debunking remains first-rate.) If you want to understand more of the science behind why I eat the way I do, I recommend Dr. Shou-Ching Jaminet’s.

(I review it ) For more books that explore ‘paleo’ in depth—and the science and philosophy underlying it—visit If you have a specific topic you want to look up, try at Mark’s Daily Apple. Wondering what to cook? Here’s a quick and simple starter meal: Moving on, you can get inspired by Melicious’ tasty, and the endlessly mouthwatering photos and recipes. For a giant list of paleo recipe sites, (and make sure to click the “order by popularity” or “order alphabetically” buttons).

I hate to link just a few paleo weblogs, because there are so many excellent onesthough for the science behind ‘paleo’ I must give special mention to the following: • The Drs. Jaminet’s • Jamie Scott’s • Chris Masterjohn’s • Miki Ben-Dor’s • David Evans’ • Prof. Andro’s • Ned Kock’s • Peter Dobromylskyj’s • Dr.

Emily Deans’ • Anastasia’s Finally, there is a wealth of solid information right here at gnolls.org. I’ve organized my articles by topic and that should be enough information to keep you busy for weeks. I must note that there is not universal agreement, even among those I’ve linked, on what exactly constitutes ‘paleo’, let alone ‘healthy eating’. I call my approach —and I define it in detail here, in Did you find this guide useful, educational, or inspiring?

Then you will most likely enjoy my “Funny, provocative, entertaining, fun, insightful” novel. Read, read, and (Outside the USA? We have you covered..) (Amused?

Leave a comment, and forward this to your friends! The “Share” widget below makes it easy.). Susan, Bodhi: Thank you!

This article took a long time and a lot of work. I thought at first that it was going to be a simple 12-step plan, but quickly realized that I couldn't do justice to the 'why' without writing more. And I didn't want to promulgate yet another long list of “don't do this, don't do that”I wanted to give people who aren't paleo some idea of WHY we go to all the trouble, and why we won't eat their delicious homemade muffins.

I'm glad it spoke to you. Courtney: Drinkable food made of grainssorry, right out. If you need alcohol, stay classy with wines and distilled liquors. Plus, you're a woman, so you get to drink Midori and all that delicious fruity stuff. Just one thing: You've swallowed the Enviro-Gestapo's kool-ade about tuna and other predatory fish.

They're not poisonous, nor are they dangerous. The EPA's(Eternal Pollution Assumed) guidelines have a tenfold safety factor built in, and the idea that “detectable = dangerous” is one of the insidious little headgames the Veganist Jihad uses to scare people into eating like cows. Here's a website which does a good job of illustrating this point:.

So, feel free to nosh away on tuna, swordfish, crab, shrimp, etc. With no (BOOGA-BOOGA!!!) terror of “Demon Mercury”. Note from JS: The site above blithely assumes that the EPA levels are set ten times too conservatively, and calculates based on ten times the EPA-permitted level. I don't know enough about the science to make a definitive statement on the issue, but: proceed with caution. Reading the “postscript”, one might get the impression this is equally derived from butter-fearing Dr.

Davis and variety of other sources. Certainly the science is found in many places. But not the hierarchical concept. You can read the original 12 step list, whose recommendations are basically identical, published almost 2 years ago by an MD here: Follow the links on that page to fill out the details (Note from JS: Dr. Harris and I have since communicated privately and reached an amicable resolution.) •. Man, I’m Ok with it, but I WILL NOT eat organ meats. I am from South America, and when growing up we ate orgam meats just because it was all we could afford.

As a matter of fact, I think that when my dad did not have a job (which happened every so often), we were in the Paleo Diet. We eat organ meats, fruits and cashews – from the mango and cashew trees that grew like weeds in our backyard! No way I’m eating organ meats.

And the cashew fruit is gross! It tastes like vomit The cashew nut is Ok. I wonder why “Amerricans” like to digress in history. However, I have to say, that we ate better than many do in the States (e.g McDonalds Diet) •.

Susanna, shoo: Thanks! Glad I could inspire you. Nada knut: “so all the research on fatty meats,butter,cholesterol,coconut oil,etc. And the effect on not only the heart and blood vessels,but also colon,bladder cancer,etc. Is wrong and you are right.” What research? Give me references and links. Theresa: No, eat the fatty stuff anyway.

Consider some EPA/DHA supplementation along with it, though, to keep the PUFA ratios more in line. I am not of the school that thinks “just eat as much n-6 as you want, and eat gigantic amounts of n-3 pills to compensate”but since even grain-fed beef is very low in PUFA, you can take reasonable amounts of fish oil to balance it out. (And keep in mind that EPA/DHA content is the ONLY important number in fish oil supplements, particularly DHA.) Keep in mind that there are many vendors of grass-fed beef, perhaps even one near you: And quite a few of them ship! Shipping is reasonable for larger orders ($1/pound or less). Check this sub-directory for details: JS •. Jo: Lard is higher in polyunsaturated fat (~12%) than tallow (~4%)and since there's really no such thing as a grass-fed hog, that's going to be mostly omega-6.

And if you buy it from the grocery store, odds are good that it's partially hydrogenated, i.e. Loads of trans fats. (Make sure to check the label!) That being said, regular, non-hydrogenated lard is still better than seed oils — especially leaf lard, which will be higher in saturates, and is probably more like tallow in its fat composition. And I still fry eggs in bacon grease. But given the choice, and unless the recipe demands it, I buy and use tallow over lard. (Or render your ownthat's what I do. Trimmings are often free, as the butcher is just throwing them away.) I'm glad you enjoy my writing!

Thanks for letting me know, and I hope you'll stick around. Almost all the basic tenants of the Paleo diet make pretty good sense – but like any other popularizing discipline, paleo diet and lifestyle are already showing signs of dogma and zealotry. “eat like the predator, not the prey” is great advice to fire up the flabby males with any testosterone left in their bods and get them to the meat department of the grocery store and jerk them back on track. But therein the dogma already starts. Clearly we WERE smarter than the ridiculous brute caveman stereotype – and as such – were not merely “predators” as are the big cats. We had hugely more intelligence, wit, resourcefulness, creativity and even art. So guess what?

Blind-sided anthropology whose theories can never be definitely proven or dis-proven, keeps re-guessing our “history” every time a few new bones are turned up all the while ignoring the most common sense extrapolations – possibilities that still call out to us even in this present day. Why do most of us do well with dairy? – and even human babies can almost universally switch over to goats milk with success if mama cannot supply. How much better could a paleolithic people – especially those wandering into a life offering 4-6 months of winter and scarce hunting – survive if they pressed into nutritional service indigenous animals – goats for many, or even wild reindeer for the Lapp population? (for example) the paleo dieters cries of “foul” regarding conventional wisdom about sat fats, red meat eating and carbs/grains are right on and then they go on to accept mindlessly ill-conceived and bad science methodology to call dairy non-paleo. I believe that not only did we husband animals for many 10’s of thousands of years -if not more – prior to what CW fertile crescent domestication theory would have us believe – but i would posit that much of the genetic pool of humans that survived the ice age did so with the help of the mammals pressed into their service for both meat AND dairy products. THAT is what i mean about the developing dogma – the absolutism of paleo diet thinking that is crystallizing around people like Cordain and others whose creds and ideas are heavy with merit – but they are not infallible.

Josh: Much appreciated! I'm glad it inspires you.

The world needs more healthy people eating grass-fed beef, and less sick, obese, diabetic, depressed people eating the products of industrial agriculture. Ravi: There's a reason I put “experiment with removing dairy” last, and stress that butterfat is a good food for everyone.

But it can't be denied that there are a lot of people with casein and lactose issues, particularly A1 casein. And I have a hard time believing that pastoralism predates our leaving Africa ~65,000 years ago, since cows and goats aren't native to Africaso that makes the earliest possible dairy consumption very recent compared to meat, root starches, veggies, and even fish and shellfish. Justin: I wish I knew people with a fenced pasture! Harris You don’t own paleo and this presentation of “how to” is not a knock-off of yours. Get off your high horse. And oh, candida albicans overgrowth is a legitimate problem for many.

But you’ve probably been set straight on that since your Jimmy Moore interview where you claimed it didn’t exist. “You can read the original 12 step list, whose recommendations are basically identical, published almost 2 years ago by an MD here:” yes, and in my local phone book I can find a hundred MDs ready to put us all on low-fat diets and statins. JS, Thank you for your blog. I am enjoying it.

I have also enjoyed and learned much from Dr. Harris’ blog. But even in his own forum, which is now closed, he is often unreasonably cantankerous and condescending.

That is his intellectual playground so he can do as he pleases. But he does not need to contaminate others blogs with his puffed up ego. None of his peers do this. Not DeVany, Wolf, Masterjohn, Lalonde. Sure it his right to be a donkey, but insulting those who want to learn from you and being petty with those who support your endeavor is amateurish. Please feel free to delete this irrelevant digression •.

@ravi, While many thrive on dairy, I have seen a greater number who benefit from its elimination. I’ve had patients who are already eating a grain, legume, and processed food -free diet. Then, upon elimination of dairy experience substantial benefit. Chronic muscle soreness has completely resolved upon going dairy free. This is likely due to tissue phosphate levels normalizing. Resolution of minor mucous membrane inflammation has also occurred. This inflammation was likely systemic but only apprecialble in the sinuses.

What makes us thrive through childbearing years and what keeps us disease free into our eighties or nineties may not be exactly the same. Phil: I don't worry about vegetable intake, because I eat far more now that I'm 'paleo' than I ever did before! I don't have to force myself, either: plain meat and eggs get boring quickly, and I find I crave veggies along with the meats. Whereas before, when I was eating lots of starch, I was perfectly happy to eat meat and noodles in cream sauce with no vegetables at all. In other words: cut the starches, and the veggies take care of themselves.

I eat very little fruit: most modern fruits (apples, grapes, watermelons, pears) are just big fructose bombs with very little nutrition to compensate. And “fruit juice” is basically Coca-Cola with a couple vitamins.

Especially apple and grape juice, which is the foundation of most “juices” even if they claim to be something exotic. (Read the label.) I enjoy berries and cherries, and pomegranates are delicious too. But fruit isn't a significant calorie source in my diet. F Boyd: I'll delete it if you specifically ask me to: leave another comment if so and I'll delete them both. I am now closing this particular part of the discussion. As far as everything else, I'm glad you enjoy my writing, and I hope you'll continue to read and comment.

Can you elaborate on “tissue phosphate levels normalizing”? I don't immediately know to what process you're referring and would like to learn more. VH: Butter (and dairy in general) is a controversial issue in the community.

No dairy product is strictly Paleolithic (although there is no consensus as to whether pastoralism predates or post-dates agriculture). However, given the fatty acid composition of butterfat, it's very difficult to argue that consuming animal fat or coconut oil is healthy but consuming butterfat is not.

And butter is basically 100% butterfat with minor protein and sugar impurities. (Ghee is butter from which even the impurities have been removed.) As I mention above, the issues of dairy are with casein (the protein in cheese) and lactose (milk sugar). Many people can't digest lactose, and casein is implicated in many allergies and sensitivities. So that's why I say milk products are suspicious in proportion to their casein and lactose content: often cheese and milk are right out. And some people are so sensitive to casein or lactose that even the tiny amounts in butter cause problems for them.

That's why one of my last steps is “Consider removing dairy from your diet.” I tend to follow the Dr. Kurt Harris/Drs. Jaminet/Mark Sisson approach which involves using what Paleolithic people ate as a guide to understanding what is healthy to eat for us todaynot specifically recreating what Paleolithic people ate. We can't do that anyway, because roots, vegetables, and fruits have been bred for thousands of years and no longer resemble whatever it is we ate 20,000 or 200,000 years agoand we're not living off wild game we hunt ourselves, either. And some of the conclusions I see drawn about what Paleolithic people ate are either highly speculative or not supported by the data: see. Hope this helps! That is so what I was gonna say to Josh, before I read your post JS about pastoral-ism, he kind of left out a huge portion of Africa and Asian descent peoples who don’t tolerate milk real well, and may pastoral peoples lived off blood products and not milk, plus the earliest modern humans before common era of 10,000 were all (more or less) hunter/gatherers.

Supplementing gathering when the hunt didn’t happen like they thought it would. Our teeth are not that of a prey (as you would state).

Take a look at any bovine they are quite a bit different. I want to add my two cents in the debate over whether milk should be included in the paleo diet: Until pretty recently, milk was consumed raw. From what I read, raw milk has many benefits over pasturized milk, such as often decreasing allergies, asthma and eczema in those who consume it. Also, not pasturizing the milk leaves intact the enzymes a human needs to digest the milk. Lactose intolerance is a non-issue for raw-milk drinkers because the enzyme needed to break down the lactose is still there (among other enzymes that help break down other parts). I think raw, creamy, fatty milk would have been a perfect substitute for meat when game was not abundant centuries ago, so perhaps it deserves a look in the modern paleo diet.

Disclaimer: Raw milk would not be for someone allergic or sensitive to casein. I just started the paleo diet a month ago and so far I’ve lost 14 pounds and I feel much better each and every day. I also sleep deeper, clear my throat less, and have shall we say a suddenly more normal GI tract. Thank you J Stanton for an article that, in terms of emotional appeal and motivation factor, easily outstrips anything else I’ve read on the subject (including Mark’s Daily Apple, which is awesome). And it’s loaded with facts and great advice, too! I think I’m the only paleo dieter who finds it extremely difficult to stop drinking milk.

People lament the loss of cheese all the time, but for me it’s milk. I love milk–it’s my liquid comfort food. I also still have morning coffee (although less than I used to) and I love to unwind after a long day with a glass of red wine (or two). I think I’m 90% “strict”, though.

I’ve got a ways to go for my ideal weight, so I’ll just keep going. Thanks again!

Roger: I'm touched. I can see the statistics, so I know how many people are reading this article (and my other articles) — but what's important to me is that it's being read by real, individual people, like you and DJ, who have been inspired to make positive changes in their life. That gives me motivation to keep cranking out articles. No, you're not the only person who finds it difficult to stop drinking milk. I've shifted to half-and-halfand I find that a tiny glass satisfies me just as much as chugging most of a quart used to. It's much higher in butterfat (good) and lower in casein and lactose (suspicious, bad for some).

Rule of thumb: as long as you're making progress, don't stress about perfect adherence. Save that for when progress stalls out and you're still not where you want to be. I eat dairy, so I'm not terribly concerned. But even if you don't, not eating grains (full of phytic acid, which binds calcium and other minerals) and getting plenty of Vitamin D (which is required to absorb calcium in the intestine) helps dramaticallymuch of the RDA of minerals is to make up for the deficiencies caused by eating grains. Plus, eggs have calcium even if you don't eat the shells (which is a great source), most nuts have lots of calcium (except peanuts), and many different vegetables have some too (spinach, bok choy, turnip, beet, and dandelion greens, for example). I suspect bone broths have lots of calcium in them, too, but I've never seen it measured. “but if you’re still eating corn, oats, or any bogus ‘health grains’ like kamut or amaranth, ditch them.” Weston A.

Price, in his book Nutrition and Physical Degeneration, seems to recommend oats consumption. He writes: The basic foods of these islanders are fish and oat products with a little barley.

Oat grain is the one cereal which develops fairly readily, and it provides the porridge and oat cakes which in many homes are eaten in some form regularly with each meal. The fishing about the Outer Hebrides is specially favorable, and small sea foods, including lobsters, crabs, oysters and clams, are abundant. An important and highly relished article of diet has been baked cod’s head stuffed with chopped cod’s liver and oatmeal. The principal port of the Isle of Lewis is Stornoway with a fixed population of about four thousand and a floating population of seamen over week-ends, of an equal or greater number. The Sunday we spent there, 450 large fishing boats were said to be in the port for the week-end. Large quantities of fish are packed here for foreign markets. These hardy fisherwomen often toil from six in the morning to ten at night.

The abundance of fish makes the cost of living very low. 5 may be seen three of these fisher-people with teeth of unusual perfection. [] On one of these islands, we were told, the growing boys and girls had exceedingly high immunity to tooth decay. Their isolation was so great that a young woman of about twenty years of age who came to the Isle of Harris from Taransay Island had never seen milk in any larger quantity than drops. There are no dairy animals on that island. Their nutrition is provided by their oat products and fish [] The older boy, with excellent teeth, was still enjoying primitive food of oatmeal and oatcake and sea foods with some limited dairy products. [] For nutrition, the children of this community were dependent very largely on oatmeal porridge, oatcake and sea foods.

An examination of the growing boys and girls disclosed the fact that only one tooth out of every hundred examined had ever been attacked by tooth decay. The general physical development of these children was excellent, as may be seen in the upper half of Fig.

Above: typical rugged Gaelic children, Isle of Harris, living on oats and sea food. [] This is in striking contrast with the picture of the girl shown in Fig. 6 (lower right) living in the Isle of Lewis, in the central area. She has splendidly formed dental arches and a high immunity to tooth decay. Her diet and that of her parents was oatmeal porridge and oatcake and fish which built stalwart people. [] A dietary program competent to build stalwart men and women and rugged boys and girls is provided the residents of these barren Islands, with their wind and storm-swept coasts, by a diet of oats used as oatcake and oatmeal porridge; together with fish products, including some fish organs and eggs. [] The diet of the people in the Outer Hebrides which proved adequate for maintaining a high immunity to dental caries and preventing deformity consisted chiefly of oat products and sea foods [] One important fish dish was baked cod’s head that had been stuffed with oat meal and chopped cods’ livers.

This was an important inclusion in the diets of the growing children. The oats and fish, including livers, provided minerals and vitamins adequate for an excellent racial stock with high immunity to tooth decay. [] The important change that I made in this boy’s dietary program was the removal of the white flour products and in their stead the use of freshly cracked or ground wheat and oats •.

Great article, but one thingno one, in the history of mankind, has turned seed oils into hydrogenated oils in their kitchen. It absolutely does not happen. To hydrogenate an oil requires 3 things, two of which are missing in your kitchen: heat (you have this one, though maybe not enough heat), a metal catalyst (typically nickel in the food oil industry), and pressurized hydrogen.

Without those three, you aren’t hydrogenating. You aren’t creating trans fats. You are oxidizing the oil, which is bad enough, but you aren’t creating trans fats. Again, great article, but you should change that piece about seed oils hydrogenating in your kitchen because it’s untrue.

Cheers Scott Kustes Naked Food Cooking •. Hitssquad: I'm moderately familiar with Weston A. Price's work. He also notes that the grains used by these cultures are almost always sprouted, fermented, or bothpractices that decrease the levels of anti-nutrients such as lectins and phytic acid, increase bioavailable nutrients, and are (as you correctly note) not generally practiced today. Furthermore, much of the benefit of these diets is due to the nutrients found in locally pastured animal meat and raw dairy (such as “Activator X”, later found to be K2-MK4)hence Price's 'butter oil'. Note that I'm not disputing that the WAPF guidelines aren't far superior to the modern diet, and I have a great deal of respect for both Weston A. Price and the WAPF (as do all the paleo writers I know of).

But I believe the evidence against grain consumption is compelling: there's no good reason (besides poverty) to consume seeds that contain so many poisons, even if the poisons can be mitigated by careful processing, because meat and vegetables are a superior source of nutrients to grains — and there is strong evidence that wheat consumption (especially modern wheat) is detrimental to everyone, not just celiacs, due to the action of WGA and gluten exorphins. In summary, though I agree with them on everything else, I'd rather let the ruminants eat the grasses. Thomas: Thank you! If we needed an entire book to teach us how to eat, the human race would have died out long ago.

Note that this is absolutely not a slam on the excellent books that are out there, particularly and the. Most of their text is supporting and justifying documentation, not the principles themselves, which are relatively simple. However, I do take issue with Cordain and DeVany regarding their saturated fat-phobia, which I believe the evidence shows to be both without merit and unjustified by the archaeological evidenceas you've noticed if you've already read. Scott: Are you sure about that? Seed oils undergo meaningful hydrogenation just in the process of extraction and deodorizing (see the paper linked in ), and these two articles (, ) seem to indicate that the temperatures of steam deodorization (400 degrees F and above) are sufficient, in themselves, to hydrogenate linoleic and linolenic acid. You are correct, however, that oxidation is also a problem — perhaps a greater problem.

I'll update to reflect that. You said: “just in the process of extraction and deodorization” One of your links said: “Oil samples were deodorized at temperatures from 204 to 230°C from 2 to 86 h.” Holding an oil at a temperature of 400-plus Fahrenheit for 2 hours to just over 3.5 days doesn’t sound like anything comparable to what happens in the kitchen. Further, the refining process requires some industrial solvents that people aren’t using at home. I’m not arguing that people should use vegetable oils (they are in no way healthy), just saying, trans fats aren’t forming in the frying pan. A minor point, but hey, if we’re going to spread information, it should be the right information, right?

Also note that the 2% of trans fat in canola (again, don’t use it!)well, dairy and beef contain 2-6% of their fat as naturally-occurring trans fats: “Trans fatty acids are also present at low levels (2 to 6% of the fat) in such foods as dairy products, beef and lamb. Some refined liquid oils may contain small amounts of trans fatty acids (0.5 to 2.5% of the oil).” – “The idea that cooking with heat damages the oils that are highly polyunsaturated is true and the warning against cooking or frying using fragile oils such as flaxseed oil is valid, but not because trans fats are formed. What is formed under harsh circumstances such as high-temperature cooking and frying is a polymerized oil, and this is because the heat has helped to form free radicals and then various breakdown products.” – Cheers Scott Kustes Naked Food Cooking •. TinaC: Much appreciated!

It's tough to condense so much knowledge into something short but still entertainingthanks for helping spread it! Joan: Total cholesterol is a basically worthless metric. “LDL” isn't even a real number (it's “imputed”, which is to say it's a total guess calculated by a formula from your triglycerides, HDL, and TC)and even if it were, it's measuring three things lumped together, of which only one (small/dense LDL) actually correlates to heart disease! And total LDL is to small/dense LDL. I'm working on a long post about what your “cholesterol numbers” actually mean — but in the meantime, the most important number you'll get off your test (and the only one with a meaningful correlation to heart disease) is your triglycerides/HDL ratio. (Triglycerides/TC is almost as good.) Lower is better: you want your TG to be low and your HDL to be high. A TG/HDL ratio of 3.8 is associated with a 50% lower risk of heart disease, and it goes down from there.

The great thing about paleo is that it's basically custom-designed to fix this ratio. TG is basically driven by carbohydrate: the less carbs you eat, the lower your TG.

And HDL is increased by saturated fat: the more saturated fat you eat, the higher your HDL! Like I said, I've got a long post in the works about this. But in the meantime, you might read Dr. Malcolm Kendrick's. Hitssquad: OK, you're right.

I view sweeteners as a cheat (though a relatively harmless one if taken with meals and in great moderation.) And I'm not terribly concerned about the “naturalness”: honey makes a good antibacterial, but nutritionally it's basically cane sugar with a few impurities, as is maple syrup. If I use them, it's for the taste, not for health reasons. Personally, if I'm going to cheat and use sweetener, I usually use dextrose, which is much sweeter than rice syrup while still being 100% glucose (and, most importantly, 0% fructose). At the end of the day, though, I don't feel very strongly about it.

Avoiding white sugar keeps us from buying junk food at the store, which is the biggest element of all this. Scott: The trans-fatty acids in beef and dairy are, or CLA, which has many known health benefits and is sold as a supplement — and trans-vaccenic acid, which our bodies convert to CLA.

() The abstracts of the papers I linked seem to say that the isomerization didn't require any catalysts — just heat — especially for n-3 fats like ALA, which isomerize at the drop of a hat. And 400 degrees is a very reachable temperature in a frying pan or wok, especially if you're stir-frying. Do you have access to the full text of those papers? I'd like to read them in detail.

In the meantime, I'll take Dr. Enig's word for it, as she's the authority on the subject — and I've changed the text to mention oxidation and polymerization. Thanks for the information! The most important number you’ll get off your test (and the only one with a meaningful correlation to heart disease) is your triglycerides/HDL ratio.

What about apo B? From Gary Taubes’ 2007 book Good Calories, Bad Calories: Goran Walldius, a cardiologist at the Karolinska Institute in Stockholm, [] is the principal investigator of an enormous Swedish study to ascertain heart-disease risk factors. The 175,000 subjects include every patient who received a health checkup in the Stockholm area in 1985. Blood samples were taken at the time, and Walldius and his colleagues have been following the subjects ever since, to see which measures of cholesterol, triglycerides, or lipoproteins are most closely associated with heart disease. Far and away, the best predictor of risk, as Walldius reported in 2001, was the concentration of apo B proteins, reflecting the dominance of small, dense LDL particles.

Half of the patients who died of heart attacks, he reported, had normal LDL-cholesterol levels but high apo B numbers. Apo B is a much better predictor of heart disease than LDL cholesterol, Walldius said, because LDL cholesterol “doesn’t tell you anything about the quality of the LDL.” •.

Jonathan: I bet I could make a delicious pate out of a fruitarian's fatty liver! As far as compassion, you might note the following sentences I wrote: “ You will have compassion for the herd as it moos and bleats, for you were so recently one of them yourself. And you will share your knowledge, because you understand that our real enemies are the predators who hoard this knowledge for themselves” I have no interest in giving love or compassion to those who don't deserve it, nor those who would use it as a weapon to enslave me. Lierre Keith: “The left in this country has come completely unhitched from any notion of actually being effective. Activism has turned into one big group therapy session.

It doesn't matter what we accomplish–what matters is how we feel about it. The goal of the action isn't to change the material balance of power, it's to feel “empowered”. For fuck's sake, who gives a shit how I feel?” JS •.

I agree with all the information presented here, but have a major problem when it comes to meat consumption. I have never eaten red meat or fish before. I tried eating chicken for the first time a week ago and had a very hard time.

I don't think it is possible for me to consume meat in high amounts. I can eat eggs though. What do you think would be the impact of replacing red meat with eggs, butter, whole milk, cheese and tofu as protein and saturated fat sources? ( I have been a lacto- vegetarian my entire life due to social and religious reasons). Is there any way to make meat taste and smell better? I would appreciate any help 🙂 •. Electrika: Eggs are an excellent food, full of complete protein and important nutrients like cholineand though pastured eggs are best, even regular supermarket eggs are a great source of nutrients.

Just about anything tastes better with a fried egg on it! I eat over a dozen eggs each week. Butter and ghee are good too, especially from grass-fed cows: but again, even regular butter is far superior to seed oils. I also strongly recommend coconut oil! Unrefined is probably best, but Spectrum Organics makes a good refined oil that doesn't taste at all of coconuts but still gets you all the MCT benefits. It's great for stir-frying, too. Cheese and milk can be problematic, depending on the person: some people do fine with casein and lactose, some people find they do better by omitting them.

That's up to youbut I'd definitely cut the soy, as it's full of phytoestrogens and other metabolic disruptors. I wouldn't stress about soy sauce (it's fermented, which helps), but I don't see any good reason to eat tofu when you've got eggs available.

As far as “how to get meat to taste and smell better”, a lot of it is just not having a taste for fat. Once you've been eating eggs and cooking with butter and coconut oil for a while, you'll overcome that societal conditioning, and start realizing “Hey, this is rich and delicious and my body craves it!” Then you can start throwing little bits of ham or bacon into your omeletswhich is an excellent way to start getting used to meat. Don't try to jam right into a big steak or chopjust throw some little salty bits in with an omelet or stir-fry. (As I don't know your social and religious background, I don't know whether you've got prohibitions against beef and/or pork.) Also keep in mind that your gut flora will take time to deal with any dietary shift, and your bile and stomach acid production might not be up to dealing with lots of fat and meat just yet. So feel free to take it slowly.

Hope this helpskeep us posted on your progress! Stanton: I’d like to express my sincere and profound gratitude for the painstaking research and self-experimentation that went into the writing of this article.

Where you really exceeded is what you strove for, namely motivation and inspiration. It shows that you’re not trying to sell anything – what you wrote is not really just a diet, but a way of life and it takes into account the economic and other realities of everyday life and human psychology. My own experience has been such a life changer in a very short amount of time. I dropped my sugar addiction and also took the opportunity to eliminate dairy, except for butter.

Even having knowledge of my lactose intolerance for years, I still wasn’t able to give it up (To be completely honest, the lack of milk in my morning coffee has been the hardest part of this diet to get used to. I know, the logical thing to do is just give up the coffee, but I’m not quite there yet.). I’ve lost over 20 lbs. In the past 6 weeks (on a 5’7” frame) and probably for the first time in my adult life I am not over weight. Furthermore, there are so many little things in my health that have improved it is hard to list them all. It’s always difficult to know what’s psychosomatic and what’s real in assessing one’s own health, but I’m pretty certain many of these things are real. Obviously the weight loss is an objective measurement.

The real key to me is the concentration on the consumption of red meat. I’ve always loved it, fat and all.

But since it has been pounded into my head my whole life that it is unhealthy, I’ve always treated it as an indulgence. Centering a diet around red meat, psychologically, is kind of like telling someone to diet on cake and cookies.

And it’s frankly incredible to be on a “diet” and not only to not be hungry, but to be even less hungry than I was before I started it! It’s just plain nice to not be hungry all the time.

I basically eat eggs in the late morning and meat and vegetables in the evening. Some nuts and fruit get thrown in over the course of the day.

The only real downside for me is the expense since where I live grass-fed meat starts at around $20 per lbs. And heads north from there. But, it is of course a bargain in terms of preventative health care and quality of life. Thankfully, I’m blessed with the good fortune to be able to afford it. I also don’t have access to such wonderful sounding products as coconut oil and grass-fed beef tallow, though I hope to pick some up on my next trip to the States. One other downside is that none of my clothes fit any more and I need a whole new wardrobe. I hate clothes shopping, so a jokingly sarcastic “thanks a lot” for that.

At 37 years old, I’m hoping it isn’t too late to repair the damage done from a lifetime of ingesting poisons. In a certain sense, I suppose it’s never too late. I’m trying to spread the word, but it’s tough to convince people.

Even my own wife, with the results right before her eyes, is still hung up on meaningless cholesterol levels and her doctor’s outdated advice. I think I have my mother-in-law gradually dropping in, which is great as she is an important person in our lives. I’m sure I’ve now thoroughly bored you with my story, but, really, thanks so much.

Trudy: Vegetables and spices are great! (Yes, I know that tomatoes are technically a fruit.) I don't stress their intake because once you're not eating lots of starch, you'll naturally want to jazz up your food. I eat more veggies now than I did when I was vegetarian. I discourage heavy fruit consumption, and any fruit juice consumption, due to minimizing fructose intake.

Some berries or an orange (or pomegranate, or whatever) for dessert is delicious and encouragedbut snacking on fruit just puts you on the same blood sugar rollercoaster as candy, and fruit juice is basically Coca-Cola with a couple vitamins in it. JL: Thank you for sharing your experiences! I'm glad that I've been able to contribute to your quality of life in some way, though the credit is yours: all I can do is open a door. You must walk through it yourself — and you have. And yes, I absolutely look at “paleo” as far more than just a diet and exercise plan.

You'll see much more on that subject as this site progresses — and in, from which I took much of the inspiration for this essay. (Available outside the US.) Like you, I've also found that lots of niggling little issues and irritations, which never rose to the status of illness and I had always counted as “just part of life”, went away on a paleo diet. It's great, isn't it?

And just as I talk about, I refuse to believe that our taste for fatty red meat is an accident, or that we've evolved to enjoy only foods that kill us and dislike the foods that keep us alive. Out of curiosity, where do you live that you've got such a problem getting meat and coconut oil? And don't stress about “repairing a lifetime of damage”I too wish I hadn't spent so many years eating birdseed.

As the gnolls say, hazrah nachti. You've figured it out, and you are here now, and you'll enjoy decades of health and vigor you wouldn't have otherwise. As far as cholesterol levels, I'm working on an article about that which I'll post eventuallybut there's a lot of science I need to get right. Digital Electronics By J S Katre Pdf Printer.

And just like you did, people need to walk through the door under their own power. All you can do is be happy and healthy and hope they get the message. Remember that you're new to it, and the media treats 'paleo' as just a fad diet: all diets work, for a little while. I suspect the skepticism will slowly melt as you continue to enjoy good health and not backslide into your old habits.

Please continue to share your progress as time permits! Sara: Sorry for missing this one for a few daysI've been slammed with newfound popularity and the dialogue on my latest post. Anyway, as far as breakfast, it's basically a mental trap that we have to eat “breakfast foods”most of which are huge refined sugar bombs (cereal, pancakes, bagels, toast, English muffins, etc.). Eat whatever food you like at any other time of day!

As far as learning to enjoy eggs: I like them as part of what I call a. Make sure to check out all the variants at the bottom of the recipe! Also note that using white rice instead of potatoes is a delicious and relatively harmless cheat.

Finally, keep in mind you can start out with only one egg instead of three. If that works out for you, you can try omelets with lots of meat, veggies, and cheese to break up the egg texture.

Also try putting a fried egg on top of other things, like a steak or some vegetables. One thing I do is to cook a single egg sunny side up, but break the yolk and flip it so I have a nice round disc of fully cooked egg to put on top of food.

Sunny side up looks great, but then the yolk breaks and runs over everything. Finally, are you cooking your eggs too hard? How are you cooking them?

One mistake beginners make is not using enough cooking fat, and “working” the eggs too hard by moving them around too much, making them tough and rubbery. Even “scrambled” eggs should just sit on the pan until they're cooked mostly throughthen flipping and chopping them once should finish the job. Congratulations to your husband and you! Let me know how it works out.

I heard you on Latest in Paleo Right now my legs and feet are aching,,, just in painfor the last three weeks.Any suggestions?? I have been doing this for 2 months. Nothing will make me go back to eating graindon’t get me wrong.

I am convinced by all you say. I am dropping processed bacon and anything with chemicals this week Am I missing something?.I am eating meat, low glycemic vegetables, a few berries, cream, butter, coconut oil, coffee, water. I also have not lost weight. I have lost 4 inches in my waist thoughage 56, grandma. Oh yeahI can breathe now. I have not used an inhaler for the last month.

I am down a pants size. On the podcast, I smiled when you said you did not use soap. I am so allergic to yellow #5 in shampoos and soap makes my skin crack and peel.

I have not used soap in 4 years. I wash my hair(long) in the kitchen sink so I won’t get the shampoo on my skin. I mostly use cream rinse to wash it with and organic apple cider vinegar for a rinse.

Lynn: Are your aching legs and feet a new thing, or is this something that's been around before and is more obvious now that your health is better in general? Is it a joint ache or a muscle ache? Those are very different issues, and I really can't give any advice until I know more. As far as weight, I'm not concerned about losing weight, I'm concerned about losing fat. 4 inches off your waist is great progress: congratulations! Frankly, muscle mass is a good thing to have as we get older, because it's so easy to lose. Women who think they're in danger of getting “too musclular” don't realize how difficult it is to get muscular, and how quickly it goes away if you stop training hard for it.

It is a new thing. It began after I began to eat paleo. I was eating low fat. With carb, 100-200 /day but no processed foods.

The Body for Life diet. BUT.I was not losing my stomach. My doctor wanted to put me on hormones because I have low testosterone. They made me tired and naiseatedso I threw then away and began to work out.(last year) I can leg press 500 pounds and bench 130. I also do 100 push ups a day..

It did not make sense as to why I was not losing my stomach or body fat in generaljust building muscle under the fat.. I began to research and learned that high insulin may be the cause of low testosterone. So I began low carb, almost NO carb. But I am allergic to wheat, soy, preservatives and food color. So I have to do it naturally.I am having Muscle painI feel like I am never recovering. I do interval training on a recumbent bike and weight lifting. I am not afraid of muscles.Every muscle just seems to be sore.

If I sit on the floor cross legged and get up, all the muscles in my legs feel stiff. Like DOMS I have cut back on the weight lifting. Stopped it If I bench press, the first rep hurts. I have never had this before. I am still trying to do intervals three times a week and walk. I just noticed all the spelling errors.sorry I am very reluctant to go to my doctor. He will insist on tests and drugs He will never look for the problem, just treat the symptoms.

We’ve been through this before. I have normal blood pressure and normal blood sugar. The fasting blood sugar numbers were hovering around 99 and 100. ( now in the 80’s) Cholesterol was just over 200.

The sugar level and the stomach fat is why I began to research and found paleo. I need to lose about 40 pounds. My waist is 35 and I am 5’5weigh 170.

I gain weight in my upper body. I have also just started a vitamin d supplement. I have Mark Sissons “Primal blueprint”, Loren Cordain’s The Paleo Diet, and Gary Taubes “good calories, bad calories”. I also Have DR. James Jensons book.”Genocide, How you doctors dietary advice will kill you.” I appreciate your blog and other paleo blog’s I have come across. You all have a heart for teaching and helping others to be healthy and learn the truth.

Lynn: Sorry this has taken a while, but I've been traveling all week and couldn't even do a full nutrition post, let alone respond to all my commenters. My guess is that you might be going completely ketogenic and are dealing with glycogen depletion in your workouts: may be of interest. Anything further is far outside my purview based on the limited information I have and the fact that I'm an author, not a doctor. Have you changed shoes lately? A lot of people who go to minimal shoes, like VFFs or water shoes, go through a period of adjustment as all the atrophied muscles are forced to do work. This is an excellent article and such a great twist on the Paleo diet.

What I most enjoyed was how you link activity (not exercise) to food. I like how you call it activity and sneer at those who exercise – in fact, the single greatest reason I did not take up jogging as exercise is, as you describe: “not shuffling down the road in ‘running shoes’, with that vacant look of resigned suffering usually seen on wildebeest being eaten alive by hyenas ” I have overtaken such prey while out walking!

That must have made them mad, but they’re still prey. Truly, an excellent article and a principle that works so well when it comes to food and to activity – is it for predators or is it for prey? I’m a caveman! I’m now a predator, too! You are obviously passionate about your believed ‘truths’. To say that humans developed large brains because they started eating meat is an interesting mismatch of historic facts. Anyway, if you would like a debate on the science that would be ok with me (although most likely not for this forum).

Please don’t get me wrong, this is not a message of hate, just another view. I wonder what your readers may think of this observation: The healthiest people on the planet (the Okinawans and the Hunzas), that live well into their 100’s with amazing vitality and vigor, have phenomenal intellectual capacity and remain disease free their entire lives, live on vegetarian diets (mostly raw), nuts and seeds with occasional supplementation from seafood. They exercise not intensly for short bursts, but gently for longer periods (I do agree that intense cardio is not for humans). Before we settled and started farming, we spent 1000’s years as nomads that grazed, a critical time in our evolution and the time when the major brain developments occurred.

Since we settled and began hunting and farming, our species began a decline (as it is still doing to this day for the most part – as seen in the fact that modern medicine is getting better and better, yet we continue to get sicker and sicker). Anyway, food for thoughtor is it? JS: I really enjoy reading your articles and I will buy your novel. Thanks for the link.

My motivation was coming up 40. I gave up smoking at 30 and thoroughly enjoyed my 30s eating and drinking too much and all the wrong stuff. I was fat and unfit and before I turned 40, I decided to do something about it. I’m still big, but rapidly gaining in stamina and fitness and the weight and bulk is falling off. More importantly, I’m having fun. I decided NOT to go jogging, instead walking with periods of sprint when it looks like fun and fell in love with minimalist footwear, stepping straight into VFFs and huaraches.

I’m barefoot almost all the time around the house and garden and wear flat shoes with minimal soling for work. The transition was easy. In fact, no transition necessary. I was unwittingly already barefoot. Likewise, with food. I was unwittingly already probably mostly Paleo. I have always used animal fats, using only cold-pressed oils sparingly and always bought the fattier meats (and offals).

Fat means flavour and this is a principle of northern English food – traditionally, we love fatty meat and we love butter. In terms of the things to cut out, like bread, pastas and so on well, they account for such a small proportion of my diet that they’ll probably just drop out naturally as I further boost the things that will be most good for me – your ‘Eat like a Predator’ gives me such a simple principle to follow that is always right. Paul: The support is much appreciated! Please let us know what you think of TGC once you've read it. Your journey into paleo sounds much like mine: I gradually backed into something much like it over the course of years of dietary research (primarily focused on inflammation), and am only recently going back and reading some of the “paleo diet” books. And like you, I'm not a big proponent of the cold turkey “Whole 30” styleit works well for a few people who have major intolerance issues (usually gluten or dairy), but for many people the combination of absolute food restrictions and withdrawal pangs sets them up for failure.

I have an article in the works about this. I'm glad this article has been useful to you, and I appreciate your comments. Do stick around!

Hamahl: “To say that humans developed large brains because they started eating meat is an interesting mismatch of historic facts.” Really? What is your alternative theory? How do you explain away the fact that the increase in brain size just happened to begin after our ancestors' invention of stone tools ~2.6 MYA, and the fossil evidence of cutmarked bones that accompanies them? You're swimming against a very powerful tide of archaeological evidence. Moving on: the idea that the Hunza are either vegetarian, excessively long-lived, or even exceptionally healthy is baloney. The book “Hunza – Lost Kingdom of the Himalayas” (PDF, illustrations ), by a geologist who actually lived with them year round as a field doctor and teacher, illustrates this perfectly: “Each family owns so few animals that they can butcher but one or two a year, which they do at Tumushuling time in December. As one sheep lasts a family about a week, this means that the average Hunza gets meat for one or two weeks per year.

Since visitors always come in the summertime, this also explains the ridiculous tale that Hunzas are vegetarians by preference. One of the stories is true—they certainly eat the whole sheep!

Brains, lungs, heart, tripe, everything but hide, windpipe, and genitalia! They clean a bone to a polish that would put a western dog to shame, and in conclusion they always crack the bones and suck the marrow. As their diet is deficient in oils and vitamin D, all Hunzas have soft teeth, and fully half of them have the barrel chests and rheumatic knees of sub-clinical rickets.“ As far as the ridiculous claims for Hunza lifespan, that's a simple combination of lack of written records and a very, very poor (but smart) people eager to capitalize on the delusions of rich Western tourists. Continuing: the idea that the historical Okinawan diet is nearly vegetarian and low-fat is, as far as I can tell, a scam concocted to sell diet books: “The main meat of the diet is pork, and not the lean cuts only. Okinawan cuisine, according to gerontologist Kazuhiko Taira, “is very healthy-and very, very greasy,” in a 1996 article that appeared in Health Magazine. [] Okinawans eat about 100 grams of meat per day-compared to 70 in Japan and just over 20 in China-and at least an equal amount of fish, for a total of about 200 grams per day, compared to 280 grams per person per day of meat and fish in America.

Lard-not vegetable oil-is used in cooking.” And their lifespan has decreased remarkably in recent years as they've adopted a more grain-based diet. I just have to share this somewhere, and this article really inspired me so here it comes: At work today, we have a regular meeting up in the tower of a five story building. Today, I walked up two flights, then ran two and then walked the last flight to calm down. Two (fatter) colleagues ascended in the lift to the third floor to graze past the vending machine and met me in the tower laden with bags of mini Oreos, crisps (chips) and biscuits panting and out of breath.

I was a little out of breath as well, but catching it with the final flight of walking. We had our meeting, I spoke, we spoke, they grazed. I was offered Oreos. I looked at these two guys and caught myself thinking, “No! They’re not grass fed!” Prey and the predator 🙂 They might read this from some random google I don’t care •. Now that was a great read! Funnily enough, at work our internet filter branded the page as “Offensive and Tasteless” and so I had to wait until I got home to read it.

I guess modern humans are tasteless much like plumped chicken, grain fed cattle and factory farmed pigs. My flesh would be quite dark with a strong hint of having been marinated in Guinness! My liver, pickled in Scandinavian vodka with a distinct scent of peat from Islay whiskies Anyway eating people is wrong.

I must put it out of my mind I'm not a hunter, but I do like to eat what I see in the fields while out walking and good butchers almost always know which farms their meat comes from. I'm able to eat more and more local. I like your site and your articles very much but I think this part is just silly: “any man who thinks you’re “too muscular” because you don’t look like a heroin addict is weak, insecure, and not worth your time.” Is any man who doesn’t like obese women weak and insecure? Is any man who doesn’t like skinny women weak and insecure? If a man doesn’t like a woman because she is too muscular then of course he isn’t worth her time, because he won’t be pursuing her. What if women don’t like muscular men?

Are they just weak and insecure? What if the man truly is too muscular to be attractive? In the real world what men actually like the heroin addict look? We know homosexual designers in New York like the look but I’ve never met a man in real life who likes that look. Please don’t take as a personal attack, I truly do like your articles very much. Thank you for putting in the time.

I think it would just be a better world if men liked women and women liked men and we didn’t treat dating, mating, and marriage like a shopping excursion. Guys went for me all the time in my late teens and early twenties. I’m no great beauty, but they did anyway. I was slender. I did not remain slender. No one looks at me now.

I’m the same person. I really don’t get it. A few of them were even sufficiently besotted to propose to me. They would not ask that same question now, most of them. If all you want is looks then don’t be surprised if you lose a leg in a car wreck and she leaves you because you don’t look normal anymore. It is the exact same thing.

And don’t tell me “health.” There are slender women walking around treating themselves like crap, candidates for metabolic syndrome and all the stuff that comes after. I used to be one of them. *waves* It’s nothing to do with health or you would judge a woman’s fitness for your affections by the composition of her diet, and refuse to date anyone who eats potato chips and drinks soda. How many people do you know of either gender who would make a dating judgment like that? No, I don’t know many either. Lion: I'm not sure you understand the pressure young women put on themselves to look like the (Photoshopped) pictures in glamor magazines. I'm trying to get across to them that (as you say) the only people who really want them to look like that are gay fashion designers — the same people whose male ideal is a hairless, prepubescent boy with giant steroid muscles.

Dana: First impressions are hard to shake. People judge you (and I) long before they speak a word to us — or, very often, choose not to speak to us. Love Love Love it. Passed it to my 17 year old who is eating paleo because I am – She laughed out loud and got the point.

Question: Our Health Insurance requires us to have annual physicals inclduing blood tests. I had blood tests done about 20 days into eating Paleo and the results were as follows: 5′ 2″ now 146 (yeah!) want to go to 135 or better but am fully bought into feeling good anyway. Cholesterol total 177 HDL 39 LDL 111 Triglycerides 133 Ratio ldl to total 4.5 all above considered good except HDL. Glucose 93 I will be having my annual physical end of the month and would appreciate any advice as to what tests to request from my doctor – I assume in addition to the above. So my HDL/Tri number would be.3 not what you are looking for I think. Thoughts on what I should do to improve it.

My “cheats” are generally the odd glass of wine or beer, we have a social life and these are the hard ones to skip for me. Hi JS, “I’m not sure you understand the pressure young women put on themselves to look like the (Photoshopped) pictures in glamor magazines.

I’m trying to get across to them that (as you say) the only people who really want them to look like that are gay fashion designers — the same people whose male ideal is a hairless, prepubescent boy with giant steroid muscles.” The pressure on women has nothing to do with my point. You said only an insecure man doesn’t like a woman for how she looks, that is inaccurate. It takes a secure man, as it takes a secure woman, to know exactly what he wants.

If a man is not physically attracted to a muscular woman, or a fat woman, or a skinny woman how could that possibly make him insecure? If these women do face pressure to be thin (like most of the worlds female population is)it is disingenuous to tell them it is the fault of insecure men. Let’s use Dana as an example: “Guys went for me all the time in my late teens and early twenties. I’m no great beauty, but they did anyway. I was slender. I did not remain slender.

No one looks at me now.” Is that the fault of insecure men? To say to her “you’re fine the way you are, it’s HIS fault” would be a bald-faced lie. If men don’t like you because you’re too large then it very clearly is your fault. We shouldn’t be giving these women excuses – they should be held accountable and take responsibility for their own actions. Dana – You have read this article. You know what makes people fat. You know what type of food promotes health.

There is no earthly reason you should not be doing something about it. I didn’t quite understand the last paragraph of your response but I will say that no, I would not date a woman who ate potato chips and soda because that sends a clear message that she does not care about her health or her (eventual) appearance.

A woman worthy of respect is one her treats her body right, not one who regularly eats poison. A woman’s diet is just as important as her physical beauty and her attitude (or in fairy-tale world her ‘inner beauty’). What you perhaps don’t understand is that outward beauty is a manifestation of your inner beauty. If the outer is lacking then that is a clear indicator of something lacking on the inside. For instance: understanding the cause of obesity yet doing nothing about it.

Yin and yang. A person is not attractive because half of them is good. A person is attractive if the whole is good.

Jackie: If you want to raise your HDL, coconut oil is the quickest way to do it, with other saturated fats coming in second place. (And it has other health benefits, too.) I use and recommend for cooking: it's refined, so it won't make everything taste like coconuts, but it's not chemically bleached or deodorized. (The problem is, of course, that raising your HDL raises your total cholesterolso if your insurance penalizes you for having “high cholesterol” (which means they are idiots, because for women the correlation is basically nonexistent) you may have to be careful.) Yes, you definitely want to get your TG down, because that's very strongly correlated with whether your LDL is small and dense (bad) or big and fluffy (good).

You want it under 100, under 80 if possible, to give yourself some margin. The easiest way to lower TG is to eat less carbohydrates. Therefore: less carbs, more coconut oil.

If you really want to know what's going on, get your doctor to request a VAP cholesterol panel, which will actually measure your LDL (instead of just giving you an “imputed” number, e.g. A guess based on a formula) and which will tell you what your LDL size distribution is. It doesn't matter if you have “high LDL” (to a point) if it's all big and fluffy. (The other problem is that lowering your TG makes your “LDL” higher according to the guess they make based on a formula! So by lowering your TG, you're raising your LDL number! If your TG are low but your “LDL” (i.e. Their big fat guess) is high, definitely request a VAP test.) Lion: I made a value judgment.

It's not a value judgment about a particular body type: lifting weights gives you muscle tone, but it doesn't automatically make you gain muscle mass. (Some people gain mass very easily, some are “hard gainers”.) You can be very skinny and still have muscle tone, which is what I'm talking about. I've never known anyone who actually liked the zero-muscle-tone heroin-addict look in the flesh: it can photograph very well, but when you see that there's nothing holding those pipestems together as she moves, well The problem is that many women, particularly young women, think that look is what most men want to see because they're continually exposed to it in magazines! If you disagree with that value judgment, that's fine.

This might not translate, but we have a store here in the UK called 'Marks & Spencer' – it is a high brow shop and a definite cut above even the best supermarkets. Anyway, I digress (which is not unusual for me) Their meat is always considered really fine and I decided to check it out While there are a number of really good points with the production of meat in the UK, such as no hormones and no antibiotics in M&S meat, the packet itself reads really well, “pastured grass fed ” all that good stuff and then, finished for six weeks on grain. Oh well back to my local farm shop. Time for another e-mail campaign, I think.

I wonder, who has heard of Hugh Fearnley Whittingstall? See: – we're still fighting against the remaining nations in the EU who permit battery chickens (that's the UK and Poland) but I think he needs a new fight! Grass fed, clearly labelled and unadulterated. I think between him and M&S we might get a high street retailer to do this.

There has been a huge drive from all quarters here in the UK against battery chickens – most of the supermarkets stock a stong variety of free range chickens and are very clear about organic and fully outdoor reared chickens which are send out to peck and scratch for their own food. Our farm shops simply do not stock factory farmed chickens.

Eggs, too, are clearly labelled and we know the distinction between barn raised, free range, outdoor reared and woodland reared. Alas, our present government seem hell bent on destroying the Food Standards Agency and all the hard work they have put into clear labelling. The last time “this” government were in power (our Conservative Party), they nationalised the homogenisation and pasteurisation of milk, literally killing off all the small producers of sound unpasterised natural milk. That was a dark day. They also brought CJD into the food chain, pushing heavy factory farmers and pushing out the little guy.

This time around seems no different. I wonder what will happen to the Food Standards Agency and the wealth of small producers who have proliferated in the last 13 years bringing real, organic and naturally reared food to our table. You can tell I am NOT in favour of the Conservatives! To say they are the party for open market and free trade, they close down trade and manipulate the market to the nth degree to the best gain of multi-nationals and huge conglomerates; and ignore the little man – the voter, the upstart business and the small producer. We've got our food chain in a good sense of order here in the UK – I think while this government do everything they can to ruin it (again) we might hold strong this time – rebellion is well within the spirit of the British psyche. Huge factory farming is threatening from Europe – think, Danish pork. Again, ironically, this government are so very against “Europe” yet it will be the trend of huge warehouse meat production from Europe which will flourish in the coming years.

“Free markets” are not a good thing this side of the pond, because they are not free – the people in positions of power who are able to grant licenses, legality and so on do like the wheels to be greased with money! The little man, the upstart, the small producer has a hard time in such a climate. People like Hugh Fearnley-Whittingstall (and me, in my small way) challenge the market to change – he challenges the supermarkets to stock food which is right; and relentlessly follows it up. I bombarded Sainsbury (my preferred supermarket) to remove aspartame from their soft drinks, and ultimately they did. Okay, they use sugar to sweeten, but if you're going to drink soft drinks you don't want to be consuming poison! We're getting there and we have gained a lot in the last 15 years or so.

It could all go in a snap if this government mess it up which they will. At least there is more of a sense of rebellion amongst, well everyone this time that we might just hold strong. I gather the milk producers are starting to fight back and get some proper money for their produce.

Remember, this government the last time brought in the Milk Marque which ruined milk production in this country. I could go on for a long time about food production in the UK.

We are a farming nation, but our government to various degrees seem hell bent on ruining it. Still, we have our local farms who have their local slaughtermen and their local outlets and even if sometimes it's just a little outside of the rules, well so what? What the taxman doesn't see doesn't hurt him! Hi JS and Jim, “Strong MEN like strong women” “Strength attracts strength” Well, as a “strong woman” (JuJutsu, rowing, weightlifting) I have to jump in and say that this is absolutely not my experience. At 178 cm and relatively muscular 69 kg it was mostly the “weaklings” (looking for shelter?) that would date me.

All strong men I know (e.g. JuJutsuka) have tiny, more than slender wifes or girlfriends (male protection behavior?). Bitsadmin Exe.

Gladly I have found someone who likes athletic women. Greetings from Germany an congratulation on your very inspirational homepage and book, Sylvia •. Ole: I follow the Jaminets very closely. Quote: “Given the many proven benefits of moderate amounts of fish oil, I don’t see a reason yet to alter our recommendation that healthy people should eat a pound of fish per week.

That said, I do think very high intakes of fish or fish oil are ill advised.” 1 pound of wild salmon/week = 9g of omega-3s. Note that my recommendation reads “1g/day each of EPA and DHA can be helpful if you haven’t eaten any fatty fish”, which is 14g/week of omega-3s. So I'm not too far off of their current recommendation — especially compared to Dr. Davis, Robb Wolf, and the other people trying to maintain a 2:1-4:1 ratio of n-6/n-3. I may revise it downward, but I'm torn between the benefits of the strong anti-inflammatory effects (which I've used myself, to deal with health issues) and the possibility (unproven, but plausible) of oxidative damage. Sylvia: The attraction goes both ways.

Consider that small women are often very strongly attracted to big, strong, protective menand hardcore martial artists and gym rats often aren't the most socially suave people in the world, meaning that they'll end up with the women that are most strongly attracted to them, rather than the women they're most attracted to themselves. Big, strong women are quite rare in my experience: most big women are either trying to starve themselves into smallness, or have simply given up and aren't fit at all. Anyway, congratulations on finding a mate, and welcome. You've read The Gnoll Credo, then? JS, you´re certainly right with your comment on small women being attracted to strong men.

And (judging from the women who come to my self defence courses) most are very pleased to delegate anything that needs physical effort to their SO, not realising what they do to their body in the long run. The Gnoll Credo: Yes, I read it (twice) and enjoyed it a lot. And I must say that I found it most unusual that a male author chooses a matriachal society with very dominant female characters to pinpoint the fallacies of our society´s norms and values. The book gave me a lot to think about Sylvia •. Sylvia: “Choose” is an exaggeration: I didn't begin with such a plan. In fact, I didn't intend to write a novel at all!

I wrote what became the first page (the Credo itself), and tried to figure out whom I had learned it from. Once I met Gryka, she took over the narrative.

All I could do was set her life down as best I could, and sort out what I learned from her. And I'll be thinking about that for the rest of my life.

If I've communicated any part of what it was like to know her, I consider the book a success. I'm glad the book spoke to you. Hi JS, Just found your site and I am really enjoying it and learning even more. I have been on a health(ier) diet for awhile now, do employ some of your techniques and do drink raw milk and eat pastured meats and eggs. I am one who suffers from IBS (although not nearly as bad as when I was more on the corn diet). I tried giving up gluten awhile ago and did manage to eliminate it and my digestive system ground to a halt.

I would like to be more true to your predator diet, but I have found that whole grains (mainly whole wheat) helps things move better. Do you have any suggestions for me to try to get rid of the seeds and still have a functioning digestive system?

Many thanks and keep up the great work! I’ll be getting your book soon! Tony: Tree-climbing is a great workout.

You'll wonder how you did it so easily as a child. And yes, the inspiration is intentional. Logic often isn't enough to keep us doing the right thing. Alice: First, there is always a period of adjustment when changing diet, in part because your gut flora takes time to adapt to the new food you're feeding it. Second, do things completely grind to a halt, or are you just pooping less? Since paleo foods are so nutritionally dense, they are absorbed much better than grain products, and you'll generate less poop.

For example, each gram of wheat bran you eat will cause your body to excrete almost six grams of poop. (In other words, it's causing you to not absorb other foods you're eating!) We're taught that something's wrong if we don't leave a giant log in the toilet every morning, but this is just a legacy of 19th century religious fundamentalism (). That being said, if you're becoming legitimately constipated (hard, painful poop, not just infrequent poop), then you might consider a low-residue diet: cut any vegetables high in indigestible fiber, eat plenty of fat, and drink a bit of coffee to help move things along.

Frankly, if you've got IBS and are trying to heal the damage, indigestible fiber is a counterproductive irritant. Hope this helps! Let us know how you do. Thanks for the speedy reply, JS!

And thanks for addressing my concerns although they are graphic, LOL! My system literally grinds to a halt — (apologies to all readers for the personal nature of this reply) — hard, painful and extreme constipation is what happens when I eliminate all grain-type fiber from my diet.

I have also know that soluble fiber (from things like oats) sends me into extreme abdominal cramps that I don’t get with insoluble fiber — weird, eh? I might try a full seed elimination/predator diet to see how I do.

I already drink 1 cup of coffee in the morning. Thanks again! Alice: The clarification helps: if 'soluble fiber' gives you massive cramping, it's because you've got a degree of gut dysbiosisbacteria that produce lots of gas instead of lots of acid. (Soluble fiber is fermented by colon bacteria, insoluble fiber is simply passed.) Watch this presentation for more information: I would also look into FODMAPs, which are various types of soluble fiber. Are you OK with onions and broccoli/cabbage/cruciferous vegetables, or do those get you too? It's quite possible to have problems with certain types but not with others.

It sounds like you've become dependent on some amount of insoluble fiber in order to poopthat happens to some people. You don't want to have to take it foreverbut you might want to try a small amount of psyllium husk to replace the fiber you're used to getting from whole grains. You should be able to slowly wean yourself off of it over time. Rosie: I'm glad I can be of help. It's nice not to feel hungry all the time, isn't it?

The vegetarians are partially correct that the SAD (Standard American Diet) is unhealthy: where they go wrong is in claiming that the meat is the unhealthy part. L Hutch: I'm sure you'll see improvements! Make sure to eat plenty of eggs, occasional liver if you can, and fatty fish a couple times a week, along with fatty muscle meats. And since you're nutritionally depleted, you may want to supplement things like selenium, copper, zinc, iodine, etc. A good multivitamin (One-a-day or generic equivalent) plus some iodine may be a good idea, as is magnesium citrate (if you tolerate it) or malate (if you don't).

I wish you the best on your journey! Feel free to stop in and give progress reports or ask questions. I started the 4 Hour Body diet which seems very close to the Paleo diet with the exception that it allows for legumes and severely limits fruit. At this point (day 5) I haven’t lost more than a half pound and I’m so sick of beans I can’t look at them. This diet also allows for a “binge day” where you can eat anything and everything. I’m having no problem not eating sweets since I’m not a huge candy, cookie, cake kind of person.

Bread was a weakness but not difficult to overcome. It’s the mindless snacking that has been my downfall (Combos cheddar cheese pretzel, in particular). After reading this, beans are gone.

Looking forward to eating as much meat, veggies and fruit as I want. Cara: Don't be discouraged if pounds don't drop off right away. Weight loss is a side effect of healthy diet and functional metabolism, which is what all of this is about. Our bodies didn't become dysfunctional in a week, and they might not fix themselves in a week either.

That being said, before snacking, ask yourself “Am I really hungry? Am I just bored? Am I just in the habit of eating at this time or in this situation?” The same question works with meals, actually: read my articles on “The Breakfast Myth” for more information. Chris: I've fried potato chips in clarified butter, and they're delicious! You have to be very careful to not leave ANY sugar or protein residue in the butter, though, or it'll burn and make everything taste terrible. Mandy: The paleo presence “down under” is small but growing. Jules: The facts are everywhere: often inspiration is what's lacking.

I'm glad I could provide some. And as I've said many times: if it took an entire book to teach humans how to eat, we'd have died out long ago. Thank you for helping spread the word! Tania – you can make the switch without having to eat red meat. Having gone the first step to taking in quality macronutrients from fish and eggs, chicken is also useful, but do eat the skin.

Can you try turkey, too? Personally, I'd be quite happy to leave it there, too.

I find red meat a little boring, but I do like some cuts long and slowly cooked. Your next step should be to cut out all grains and beans, and perhaps dairy, but definitely grains and beans for good. These actively distrupt you, block absorption of minerals, promote overgrowth of bad flora in your gut and strip it of good flora which can make full use of the vegetables you eat.

I think this crux of the problem with malabsorption and improper use of macronutrients. With a healed gut, packed with flourishing good flora, you can take full advantage of vegetables, digesting the parts which we cannot naturally digest not having fermenting stomachs, like cows or chimpanzees. Flora in the gut can break down those final parts of goodness. Dairy is a useful source of fat energy and probiotics in yoghurt. If you are already a “real food” eater, I'd encourage you to complete the healing process with lots of probiotic yoghurt once grains and beans are gone. Youay want to remove it for a period of purging (30 days) and bring it back in afterwards yoghurt, cream, soured cream, kefir and skyr. Milk isn't much use when you have cream.

Remove the final traces of sugar, soy, industrial oils (that's all oils which are not cold pressed) and other such things foreign to a natural diet. Extra virgin olive oil, avocada oil and palm oil are fine, but keep them for salad dressings. Coconut oil has a superb profile. Fats should be gleaned naturally – from fish, meat and dairy if you keep it in your diet.

Salmon, sardines, herring, mackerel are all excellent, and for you, chicken thighs, slow-cooked. Do not be scared of fat – the majority of your calories should come from fat, but that happens naturally with paleo; no need to go gobbling down blocks of butter! If you have a meal with lean meat, eat it with something fatty – chicken breast and an avocado, for example.

If you eat something predominantly starchy, couple it with fat to lower the glycemic load – mashed potato with butter and cream. Eating like a predator is quite a foreign concept for a vegetarian, but it is a principle. We're not rabid carnivores with no conscience for the animals, far from it – we insist on the animals which have been naturally reared, eaten their natural food in the way that they should, free from steroids, antibiotics and bulking agents.

Same for fish – wild and uncontaminated. It is a principle which works and one which guides. I think you could make the adjustments easily.There will be a purging and healing period and beyond that, I think paleo will be a natural diet for you. Good macronutrients is the key – short chain natural fats, not thin industrial oils; starches, not sugars; protein from natural sources like meat, fish, shellfish and eggs, not manufactured sources like soy, quorn or seitan. Tania: Incomplete protein (e.g. From grains and beans) is more stressful on the kidneys that the complete proteins of meat and eggs. Complete protein will generallly be used for repair and synthesis unless you're eating it in excess — whereas incomplete protein will either be converted to glucose by the liver, or (failing that) filtered out by the kidneys.

Remember that this is not a high-protein diet! I stress the consumption of fatty meats (and eggs) because they leave you with a more healthy proportion of protein/fat than artificial industrial concoctions like “boneless/skinless/tasteless chicken breasts” and “extra lean ground beef”. Just for example, 75/25 ground beef is 76% fat by calories (). Also, the most common causes of kidney failure are diabetes and hypertensionneither of which are caused by high-protein diets. And few foods remain unimproved by the addition of a fried egg. Have to say this is one of my favorite lines. I knew I was “home” after reading this.

Oh and while no one probably cares I found after eating this way I wasn’t fixing extra meals or trying to find good dog food ( for my mutts) but just fixing extra with my meal for them, followed by some running around. We all sleep better, are more calm and healthier of course. Love your blog and have learned a tonso bad people don’t bring up nutrition around me any more. Xx67: The conversion of protein to glucose and ketones depends on the body’s needs.

AFAIK a mostly-sedentary person who isn’t in ketosis burns perhaps 15% of energy as glucose: this increases with exercise, though exercise burns less calories than people think it does. So if you’re eating. I have to ask what your take on fruit is though? I eat lots of animal protein and fat everyday which include wild fish, eggs, grass fed meats, coconut oil. I also am trying to lose that last stubborn belly fat so thats why I want to know your take on fruit like how much can I eat and still have my body burn fat instead of carbs. Does it really matter where my carb sources come from and how much (as long as its paleo carbs) for my body to still burn fat and not just carbs like saying getting all my carbs from fruit for example. I lift heavy weights (because I love it) and for carbs for recovery I have some sweet potatoes and some fruit and greens (carbs are anywhere from 80-120 a day).

I just cant get away from eating lots of fruit per day even though I want to get rid of that last stubborn belly fat I have. It dont think the fruit cravings are from not eating enough fat per day either because Im getting anywhere from 170-200+ grams of fat per day and calories are 2600 +. I will happily bow to J's more scientific take (always backed up with sources) but from the reading I've done (yes, backed up by the right sources), fructose seems to be the issue. We seem to have trouble using the stuff. You can google the matter – Sissons, Wolf and Cordain have all written on this, and the Jaminets, too who write more about starches. So, while starchy carbs seem fine (especially with fat) for more active folks, fruit seems a poor cousin. With exception.

Bananas, ripe or course, give us a good profile. Grapefruit seems to be the odd one, citrus, fructose-laden, but gives so much more then, there are berries, which have a pretty damn good profile. If you're happy with starchy carbs for your energy requirements, carry on. As with all paleo food – while good food exists on the table, why look over there for something else? When it comes to “fruit” I stick rigidly to berries, and a slice of lime in my G&T.

I'd be interested in a good paleo-orientated summary of fruit – maybe J can be enticed into a Tuesday Special on the subject? Kbags: Losing that last increment of fat is a tough topic, because it seems to vary for different people. The approaches I see that seem to help with that last stubborn fat are: -Carb cycling, including carbless PWO protocols. You might actually do better with more total carbs (80-120 is pretty low for someone active), but by cycling them instead of just upping your general intake. -Intermittent fasting. A combination of 16/8 IF and carb cycling really leans me out.

Part of my protocol is to never snack, which includes “recovery carbs”. Always eat them with a complete meal. And as Paul said, I'd strongly recommend getting most of your carbs from glucose, not fructose, because fructose can only refill liver glycogen. To refill the muscle glycogen you deplete from lifting heavy weights, you need glucose. Sweet potatoes have a lot of fructose, relatively speaking, and so does fruitand since your total carbs are very low (80-120g/day is not much for someone active) you might be shorter on glucose than you should be.

If you want to maintain that low a carb intake you should probably ditch the fruit and sweet potatoes, and go solely with pure starches like white potatoes and white ricebut given your intense workouts, I'd consider leaving them in but bumping up total intake with some pure starch (subject to the timings and strategies above.) If you've got further or more in-depth questions, please post them in the Talk forum so this comment thread doesn't get derailed too far. And if you find my advice helpful, please consider buying a copy of. Thanks and welcome!

Kbags: That depends on the intensity and frequency of your workouts. The problem with carbs is when you eat them in excess of your body's needs, e.g.

Your muscles and liver are already full of glycogen. That's when carbs start to become fattening.

Someone with lots of muscle mass who lifts a lot depletes more glycogen, and can store more glycogen, than your average couch potato: 150g/day is just a rule of thumb for your average person of average weight and physical activity. Basically, you have to experiment: eat more if carbs improve your performance, eat less if you're starting to gain fat. (Note: weight is not the best thing to track, because glycogen comes with a bunch of water weight. Watch your waist circumference and your jiggle factor.) And as I said, some combination of carb cycling and IF is likely to help too.

Why would ANY of you listen to someone with NO trace of any kind of medical schooling or medical degree of any sort that goes by “J. There is no validity of any of this person’s articles and I can almost guarentee that he has produced no actual studies or experiments himself. Honestly people, are you actually going to be that naieve to believe that eating more meat than anything else is healthy for you? Have you EVER in your whole entire lives EVER heard of someone switching to an all meat diet and have reversed chronic diseases and illnesses? Lowered cholesterol?

Lowered blood pressure? Let me answer that for youNO.

However on the other hand there are thousands of cases of people doing all of these things by switching to a plant based diet. It is an absolute sickening thought that some of you are making diet decisions based on some stranger who runs a website thats called “www.gnolls.org”.

WerD: Facts aren't changed by the source. I link my references, and you can read them and make your own decisions. “Have you EVER in your whole entire lives EVER heard of someone switching to an all meat diet and have reversed chronic diseases and illnesses?

Lowered cholesterol? Lowered blood pressure?” Absolutely yes! First, this isn't an all-meat diet.

Second, thousands of us have improved our health in all respects! Here's Part 1 of the, and here's the first page of.

I have two personal friends who no longer take statins, several more who have each lost 30+ poundsand that doesn't even count my readers! Eating an evolutionarily and biochemically appropriate diet is the first step to better health — and that includes plenty of delicious, nutrient-dense animal products. T Sayce: Soaked and sprouted seeds and beans contain less antinutrients than raw seeds and beans, but they're still inferior food. Sprouting doesn't magically add lysine to grain protein, deactivate gluten exorphins, or turn linoleic acid into an omega-3 fat.

The only reason I see to eat them is that you're too poor to afford real food. This is a legitimate concern, but “Ezekiel bread isn't as bad for you as white bread” is not a sufficient argument to get me to eat it.

Even the humble white potato is a superior nutritional source, containing complete protein and a solid complement of bioavailable vitamins and minerals. JohnL: Paleo is a 2.6 million year old “fad”. I've previously responded to criticisms like yours at length, in the following article: “what about the connection b/t cancer rates and meat consumption?” There is none — you've been lied to by decades of vegetarian propaganda. See the following references, among many others: Patty W Siri-Tarino, Qi Sun, Frank B Hu, and Ronald M Krauss.. Am J Clin Nutr Jan 2010 “A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.” Circulation. 2010 Jun 1;121(21):2271-83.

Epub 2010 May 17. Micha R, Wallace SK, Mozaffarian D. Department of Epidemiology, Harvard School of Public Health, Boston, MA, USA.

“Red meat intake was not associated with CHD (n=4 studies; relative risk per 100-g serving per day=1.00; 95% confidence interval, 0.81 to 1.23; P for heterogeneity=0.36) or diabetes mellitus (n=5; relative risk=1.16; 95% confidence interval, 0.92 to 1.46; P=0.25).” And if you were convinced by “The China Study”, note that Campbell's book is a fraudulent misrepresentation of the actual China Study, which shows that meat intake is associated with longer life, and wheat intake is associated with shorter life. See: I was vegetarian once, because I once believed the same propaganda you do. Upon doing my own in-depth research, I realized that the science is unequivocal: humans are omnivores who are not only well-adapted to a diet with animal products — we require them, and we are healthier, happier, and stronger when we eat them.

JP: Eat when you're hungrybut always eat complete meals. “Predators eat meals, prey grazes on snacks.” Over time, I've found myself converging to an IF-like 1.5 meals per daya late lunch/early dinner and a small top-up a few hours later. However, I know a lot of people who do best with a big, high-protein breakfast, no lunch, and a late dinner. Through experimentation you'll find what works for you and your schedule. Low-fat “paleo” causes all sorts of problems.

It's great for short-term weight loss, and it's quite healthy, but it's nearly impossible to stay on for the reasons you mention: it leaves you cranky and continually hungry. And some of us find a compressed eating window works just right through the week, skipping breakfast, good lunch and a good dinner between noon and 8PM. Weekends, big breakfast, skip lunch and a good dinner. It's all down to how hungry, or otherwise, you are at the time you get the chance to eat. Work patterns tend to dictate lunches, family commitments set dinner time. Do try to break out of your comfort mould – if you don't eat breakfast, try to; if you have a light lunch, try a large one and a smaller dinner.

See what works out, but do try different things. Also, a J touched upon, IF is useful, but keep it random – if you're later than usual with a meal, just ride through and gorge at the next one.

The human body seems very adept at settling down to whatever pattern you happen upon. If you have weight loss goals, particularly, then shaking it up with IF, with larger than normal meals at times you don't usually eat, skipping others entirely and some days compressing eating times your body will respond. On the whole, find a pattern and enjoy shake it up every now and again.

Very cool article! Makes a lot of great points. I will have to give this diet a try at some point. I’m actually experimenting with the raw food diet right now. I hear great compelling arguments on both sides, but I feel that I can only know for sure once I’ve tried. Here are my concerns on the article: 1. Eating domesticated animals doesn’t seem very primal 2.

Daily consumption of meat seems uncharacteristic of our human ancestors. I read an article in National Geographic a while back, where a reporter lived with one of the last indigenous tribes of East Africa (forget the name). Anyway, he followed them as they went on a hunt which lasted for a few days. This was a very active time, all the while they ate very lightly on the local flora. Once they got their kill they brought it back to their tribe and feasted for a few days, remaining very sedentary until the meat ran out.

So to me, fruit and vegetables are instant energy that power through my day, workout etc. And then at the end of the week, I can kick back, relax and eat some meat. And then fall asleep.

Just some thoughts. Any counterarguments or thoughts would be appreciated. Thanks, PC •. Patrick: There are raw paleo eaters (and an entire forum dedicated to the topic), and “raw + meat and eggs” is a very healthy and nutritious diet. Keep in mind that almost everyone feels great when they start raw, because they've eliminated so many frank toxins that paleo also eliminates: primarily grains and grain products (including “vegetable oil”), and all sorts of terrible junk food. Raw also emphasizes the consumption of vegetables and fruits, with which paleo also agrees (though we usually moderate fruit consumption). The trouble often comes after some months on the diet, when deficiencies start catching up with you.

The usual response is to restrict the diet even more to try and find the offending toxinbut nothing is going to fix a lack of B12, choline, K2, carnosine, saturated fat, cholesterol, etc. Re: “eating domesticated animals doesn't seem very paleo”, eating domesticated plants isn't paleo, either. Wild cabbage was only domesticated and bred into its modern forms (kale, cabbage, broccoli, cauliflower) a few thousand years ago, and what you see in a supermarket (or even your garden) has very little to do with what was eaten during the Paleolithic. See my take on that issue in Re: meat frequency, it depends on the society you're talking about: modern foragers range from “every day, and it's basically 100% of calories” to “every few days on average”. All they have in common is that none are vegetarian, and all prize meat as the most desirable form of food even if they can't obtain it every day. That being said, if you feel best on a “gorge on meat every few days” schedule, then go for it!

It's easy to experiment, and it's not like you're committing to a year's prepaid membership in Club Paleo. Najam: Grain-fed beef is still far better than eating the grains yourself. Pasturing matters much more with pork and chicken, which seem to accumulate n-6 in their fat much more easily than ruminants do (cattle, sheep/lamb, goat, elk, bison). The majority of meat in my freezer is, indeed, grass-fed — but when grain-fed rib primals go on sale for $5/pound, or I’m on the road, I don’t worry much about eating them. The only way to buy grass-fed beef at a reasonable price is to get a chest freezer and buy it by the side, directly from a local producer. I hope to write an article about this process someday. Uric acid is not a concern: “Hyperuricemia results from the overproduction of urate (10%), from underexcretion of urate (90%), or often a combination of the two” ().

“90% of UA filtered by the kidneys is reabsorbed, instead of being excreted. These facts suggest that evolution and physiology have not treated UA as a harmful waste product, but as something beneficial that has to be kept.” () The primary factors that cause uric acid to be retained are alcohol and dietary fructose, with exercise also playing a role. Therefore, one should cut alcohol and fructose if one is worried about gout. I know someone with lifelong gout issues who has not had one single attack since following the principles in this article, including basing their diet on fatty red meat.

The standard advice (cut alcohol and red meat) is only half right. Brain and carbs: Yes, our brain uses glucose as fuelbut it’s perhaps 20% of our body’s energy needs at rest, and those needs can be partially satisfied by ketones — which are continually being produced by the breakdown of fat for energy, even when one is not in ketosis. This isn’t a zero-carb diet, as I make clear in Step 1and even if you decide to go zero-carb, the body can make glucose from protein so long as you’re eating enough of it.

I’m sorry to spoil the party, but JS, who seems like a good guy, the kind of guy you’d like to have a glass of unsweetened tea with, is up to the usual tricks of storytelling and misdirection to get you to believe his thesis. While he happily applies the gold standard of research (randomized, double-blind trials verified by at least two large-scale studies) against those he wants to prove wrong, he doesn’t use it to make his own case. Instead, he uses analogies, storytelling, and complex scientific arguments – the same tools used to debunk climate science, promote creationism, and show the frequent visitations of aliens (with big, almond-shaped eyes) to our fair planet.

If JS is so all-knowing, if he has indeed discovered the keys to a long healthy life, how does he deal with counter-examples? People like vegans who are robust and energetic into their 90s? What’s going on there?

How did they manage to avoid ruin, decay, and death by flatulence? If he is so good at sleuthing our original diet (meat most of the time with grains/starches to get through the lean times), where is the anthropology on that? How does he explain chimpanzees, our closest cousins, who do exactly the opposite? And what about Gorillas, very close relatives who eat pretty much nothing but leaves and stems all day, have extremely sharp canines, aren’t ruminants, live to their 50s, and can throw a nutrition blogger about 40 feet if they have to?

Ah, and what of protein? How much do we really need? Have you seen the randomized double blind studies on that? I don’t think so. But people in the Kalahari desert do just fine on a diet consisting mainly of roots and seeds and a chicken or goat just a few times per year (I’m using anecdotes because I’m not making any claims).

JS makes the same mistakes Taubes does – he proves others wrong using science and reason then advances his own theories using analogies, anecdotes, and diagrams. Nice work, but let’s not call it science until he can apply the gold standard and show who it applies to and that the exceptions to his rules are very very very few. It could very well be that the advice is good for people who have metabolic syndrome (are prone to insulin resistance), but he hasn’t shown even that, and he certainly hasn’t shown anything relevant for large numbers of people. People like those reading these words.

Until we are able to really test these theories independently without caring what the results are, your mileage may vary! David Siegel: Oh, bosh. If you can find me any controlled trials that show (for instance) unprocessed red meat is bad for you, I'm all ears. To argue against 3.4 million years of archaeological evidence and basic biochemistry, you'll need more than bad epidemiology.

For instance: if the low-fat, low-meat, high-grain diet we've been told to eat for decades — and have adopted — is so healthy, why did obesity and diabetes — and why is our? Can't explain away the incontrovertible facts: we're fatter and sicker than ever. “If JS is so all-knowing, if he has indeed discovered the keys to a long healthy life, how does he deal with counter-examples?

People like vegans who are robust and energetic into their 90s?” My grandfather smoked two packs of cigarettes for over 50 years and lived well into his 80s, dying of a non-smoking-related illness. That doesn't mean smoking is good for us! The science of longevity is reasonably well-established: “ Among our centenarians we have no athletes, no vegetarians,” Barzilai said. Thirty percent of his subjects were overweight or obese in the 1950s, and close to 30% were smokers.

“We have a woman who smoked two packs a day until the age of 91. She is now 105,” he said. “What I’m saying is that they didn’t do what we tell our patients to do.” Instead, it turns out, these centenarians possess variants of one or of several genes that researchers believe protect the body against the harmful effects of aging. (.) “If he is so good at sleuthing our original diet (meat most of the time with grains/starches to get through the lean times), where is the anthropology on that? How does he explain chimpanzees, our closest cousins, who do exactly the opposite?” There's plenty of archaeological evidence. You may disagree with the consensus interpretation, but you may not imply that the evidence doesn't exist.

That's a specious argument. Besides, if we were still primarily frugivores, we'd still be limited to living in tropical forests with the rest of the chimps and bonobos, and we wouldn't need brains capable of making and using computers and the Internet. Please apply some common sense to the problem. “Ah, and what of protein? How much do we really need? Have you seen the randomized double blind studies on that?

I don't think so.” Oh, bosh. There is a raft of scientific evidence for optimal protein consumption, and it ranges from between 0.8 to 1.9 g/kg/day — even more if you're low-carb. Start reading and for all the citations you could want. Note that this assumes complete protein with good bioavailability, such as eggs and meat. Grain protein is both incomplete and less bioavailable, producing deficiency diseases like pellagra and kwashiorkor if not supplemented with meat or complementary plant protein. “JS makes the same mistakes Taubes does – he proves others wrong using science and reason then advances his own theories using analogies, anecdotes, and diagrams.” Oh, bosh. As I've, mainstream dietary advice is based almost entirely on bad epidemiology, not controlled trials — and it has produced a fat, sick, diabetic America.

My work is based on biochemistry and evolutionary biology. All that being said, you're absolutely free to eat what you want, do what you want, and believe what and whom you want. You're even free to debate here in the comment section. However, you are not free to choose your own facts. Obfuscatory rhetorical techniques that flout established science and misrepresent my work are not interesting, informative, or welcome. Patrick: Humans, being omnivorous, have become adapted to survive on a wide variety of diets, depending on their ecological niche. It is definitely the case that eating real, whole, unprocessed foods, and avoiding Neolithic toxins like grains and grain oils, is more important than the proportions we eat them in.

I do my best to advocate what I think is optimal for most peoplebut I'm glad you've found a variation that works for you! Glad to see this post still alive, and that your enthusiasm to help others is so strong. Much respect to that. I’m a new paleo who used to be a pretty strict 6 meals a day/40c40p20f ratio/ low sat fat etc etc and i thought it was airtight. Couple questions for you when u get a sec 1- why is meal frequency unimportant to keep one’s metabolism high throughout the day? 2- If i ate 2000 calories of fat and protein in the morning, would all of it get burned throughout the day?

I remember reading how if the portions are too big then your body will turn what it cant burn in the following few hours into fat and store it. 3- i love protein shakes, mainly because of the convenience factor. U mentioned not to drink your meals. Whats your take on liquid protein/fat meals.?

4- a few foods to clarify if i could get a thumbs up or down a) bacon and pork b) cottage cheese c) greek yogurt 5-for someone who is strictly looking to optimize fat burning, how would you change meal size/ frequency/ food choices? Thanks again JS. A correctly functional metabolism can retrieve calories from storage as needed. In fact, we have more energy available for maximal effort when we’re not concurrently spending energy on digestion! Everything gets stored and used (caveats below). The reason I recommend a relatively low carbohydrate intake (15-20% of calories, increasing with intense activity) is because excess carbohydrate — beyond our muscles’ and liver’s ability to store as glycogen — is indeed converted to fat, which often accumulates in the liver itself because that’s where the conversion occurs.

This is why high-carb diets raise your triglycerides! In contrast, fat can hang around in your bloodstream a lot longer without requiring conversion or storageand if they get stored, fats are continually being cycled in and out of your fat cells anyway, so it’s not as much of an issue.

The caveat is that amino acids (e.g. Protein) have no storage pool and only last so long in your bloodstreamso if you’re trying to maximize anabolism, you might consider grabbing a little bit of lean protein in between meals. (I think even just isolated leucine does the trick.) It doesn’t take muchjust enough for your body to not catabolize. If you’re trying to GAIN weight, by all means drink protein/fat shakes! It’s just a bad strategy to lose weightand since most drinks you can buy are sugar bombs (soda, sports drinks, fruit juice and “smoothies”, nonfat milk) it’s a good rule of thumb to just eliminate liquid calories entirely. Bacon and pork – OK in moderation. Pork fat, especially industrial pork, is high in omega-6.

I hate cottage cheese, so I’m the wrong person to ask. Greek yogurt is usually OK in moderation: it’s a dense source of calories, but as long as you don’t have problems with dairy, it’s a delicious treat. Note that a lot of junk gets passed off as “Greek” these days, as it’s a hot item: if the unsweetened stuff is less than 75% calories from fat, I wouldn’t buy it. The basic “Eat Like A Predator” plan should get you down to a healthy weight. You can optimize purely for fat loss by increasing protein intake, replacing as much of your fats as possible with MCTs (e.g. Coconut oil), and decreasing total fat somewhat. If you really want to get “ripped”, you need to talk to the bodybuilders, fighters, and strength athletes, and you’re going to need to do some unnatural things.

(caution: lots of cussing and pictures of naked women, though damn funny IMO). As a predator, I'm happy to answer your direct food questions: 1. Protein shakes – okay, so long as it is directly after very strenuous activity and made from undenatured milk, no emulsifier and no flavouring, preferably with a shot of fresh espresso and a slug of whisky!

That, relaxing tired muscles in a bath of hot water is fantastic! Routinely, as a meal replacement, poor. Eat real food! Get your pork from a Butcher! Find pork that is closer to the ground than a factory.

If you can, have a Butcher slice you some belly for bacon. Cottage Cheese – I love the stuff! Dairy, especially off product dairy like whey cheese and fermented dairy is superb! Eat and enjoy, so long as you are tolerant. Greek Yoghurt – unless you're in Europe, the chances are you're eating “Greek style yoghurt”.

Greek Yoghurt is PDO protected. Anything else is fake. That said, it's still good – soured dairy as Greek-style yoghurt, Smetana, Skyr, whatever good stuff, but get it live with a real culture working in there for good gut health. Generally, “paleo”, “primal” and “predator” eating is about getting the best you can. Seek out the best resources and shun those that a poor.

To fat burning, something I have slid into and think I'm doing it well When you sleep, you enter a phase of fat burning – you can continue that throughout the morning by continuing the fast (skipping breakfast), but for me, it helps to have a little fat and carb first thing – two tablespoons of full fat yoghurt and I'm set! I can feel energised and my brain is on fire for the morning! Greek yoghurt and cream cheese will do the same for you. I eat in a compressed window from noon to mid-evening. That little fatty dairy in the morning re-stimulates my body into doing some fat burning. I replenish over lunch and dinner with two larger meals. At the weekend, I brunch on a classic “English Breakfast”, skip lunch and eat late in the evening.

I err away from carbs in the evening, generally. Meat or fish and greens for dinner.

I also like something fatty for dessert and often have a panna cotta – this is double cream, vanilla essence, glucose syrup and gelatine. This sets me up overnight and when I wake just a tickle of fatty dairy and I'm out of the gate and into the day! Light and this is where you put anything carby just a little, though. I like to eat fishy things for lunch, cold, with salady things. Again, yoghurt, smetana, soured cream alongside. I'm northern European and very happy with dairy.

In fact, culturally happy with dairy. As a paleo eater, I can reconcile my dairy intake as something perfectly natural and right for me. I have bee living the Paleo lifestyle for around 8 weeks and everything is good but I cant seem to break my addiction to sugar (in particular fizzy drinks, ice cream, chocolate, bread based cakes and the odd glass of red wine). My weight has dropped steadily but I know it could be even more dramatic if I were to cut out these things.

Please don’t tell me to eat more fat because no matter how much animal fat I consume in a day I always get sugar cravings – particularly in the evenings. Can anyone give me some advice on how to break the sugar cycle? Fleur: First, don't worry about the odd glass of red wineI see no evidence that it's bad for us. Second, you've only been paleo for eight weeks. If experience is any guide, you'll be experiencing changes to your physical and mental state for at least a year. It'll become easier and easier to resist the temptation.

Meanwhile, might I suggest the following: * Have a square or two of dark chocolate (85-90%) for dessert. (The Lindt 90% is my favorite.) It's natural to want something tasty for dessert, especially when we're so used to giving ourselves the treat! * Set yourself a rule: no snacking. Either eat a meal or suck it up. Then, once you've eaten, if you still want your cheat, go aheadbut since you'll have already satiated yourself with real food, you're much less likely to go on a binge. Besides, 140 calories of Coca-Cola every once in a while isn't as bad for you as thousands of calories worth of hideous fake “primal cupcakes” made from n-6-laden nut flour and stevia. * What's your carb intake like?

If you're VLC, you might just be craving carbs, not junk food in general. 15% of calories is a reasonable target for anyone who isn't very physically activemore if you are.

Keep in mind that it takes about 40 calories to digest a pound of green veggies, so most leafy vegetables are actually calorie-negative. Root vegetables, OTOH, will be strongly calorie-positive.

* Don't stress about it too hard as long as you're making progress towards your goals. Once progress stalls, that's a good time to get more stringent with your diet. Hope this helps!

JS (As always, if you find my articles or advice helpful, I encourage you to support continued updates by buying a copy of, buying, or at least making your Amazon purchases through.) •. Fleur – I'm a little bit ahead of you, now about a year of ancestral eating. During that time, my requirement of the diet has changed dramatically – first, I needed a lot more fat to give me the energy after dropping off such high carbohydrate intake. Now, I'm quite the reverse and just use a little fat to wet up veggies, erring towards leaner meat. We're just coming into spring, so that might well be a factor – come next autumn, I might well be chowing down on the fatty meats again.

Seasonal eating is a big factor and as you progress into your ancestral eating journey, you'll find your groove. Sensible indulgences are just that red wine, chocolate, some spirits, even, are all good.

The key focus is to absolutely enjoy it when you do. Paleo is an inclusive diet – what you CAN eat. Prescriptive diets which tells you the paradigm within which you MUST stay in order for the diet to “work” are just bunk. How can anyone progress for the rest of their life like that? Paleo eating releases you – you can have that chocolate, you can have that glass of wine, or two or bottle if the fancy takes you. Eating paleo will put you much more in touch with YOU.

From there, you will love those treats, but you will also love reserving them as just that – treats. Pleasures of being alive, rather than rewards for “doing well”. But First, you do need to break the cycle and, just as J said, stop snacking. Go from meal to meal savouring the hunger – this will take a mere few days to break through. Really, that little. Same as giving up cigs – it's a bigger hurdle in your mind than it is in actual fact. Go from meal to meal and satisfy yourself then.

Don't snack in between. The regularity of eating will release you from cravings and set you up for the next step which you might have heard about – fasting.

Skipping a meal, just because; eating in a compressed time window, just because. Fasting only really works effectively once you've broken your addiction. That's a strong word, but that's what it is. Once you're through that, the next phase is a joy – you will love eating, you will love not eating, you will love fasting and the clarity and purity than comes with it, and the joy of eating afterwards. J's 'Predator Principle' is very sound indeed. More useful, I think, than the rather stark definition of paleo. Take time to read it through again – I think you'll understand the snacking thing a little better after savouring that.

Thanks JS and Paul for your answers. I will try not to stress too much about it as this causes comfort eating too! I’m currently 9st 12lb and want to get down to 9st 5lb but will continue the Paleo lifestyle even after that. My carb intake comes mostly from fresh vegetables.

I try and avoid potatoes as the starch causes my insulin levels to spike (but definitely still miles better than cake). Plus, I’m recovering from a broken shoulder at the moment so can’t do much in the way of exercise so don’t really need to bulk myself up with energy dense foods!!

Would it help to also follow paleo eating patterns as well as foodstuffs ( ie little or nothing during the day then a big meal at night)? Would this contribute to weight loss? Many thanks 🙂 •. The quick answer is it varies. Everyone is different – I find that practically nothing in the morning (a couple of spoons of probiotic yoghurt) with a light lunch (erring on the side of fish and salad), then a large evening meal no later than 8 PM works well for me. My main outdoor activity is between 5 and 7 PM, after which, I eat.

That is pretty much what could be called a “compressed eating window” of 8 hours from noon, the rest, fasting. Others like a hearty breakfast, some lunch and a evening meal, and whatever combinations thereof that you can dream up. I depends upon the person, what they're doing and whether fasting is part of their lifestyle. Fasting really is only useful once you've killed off the snacking. Jack Kruse has written a lot about this, and how to break the snacking/craving cycle – as I said above, it is fast but does need some discipline.

Once you're into a habit of a good eating plan that suits you, you can then accelerate further weight loss by messing that cycle up – eating a good breakfast if you don't usually, skipping lunch if you usually rely on it, eating less protein in the evening, having a starch binge (!) or having a day where fat is the principal source of energy, keeping protein and carbs right down. There is a key to this in the phrase “intermittent fasting” Intermittent – this is a trigger, not a way of life. Do this periodically. I like to use something outside of my control to determine when – if it snows, do something different, if you're just a little late for a meal because of unforseen work patterns, skip it, if your car is running low on gas all sorts of things can be used to initiate a fast, or rather, a change in the normal routine. That's the long answer.

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