The Paleo Solution

1. Our genetics are wired for a Paleolithic lifestyle, not our modern world

"It is our natural birthright to be fit and healthy."

Evolutionary mismatch. Our genes evolved over millions of years to thrive in a hunter-gatherer environment, but our modern lifestyle is radically different. This mismatch between our ancient biology and current environment is the root cause of many health problems.

Paleolithic ancestors were healthy. Archaeological evidence shows our hunter-gatherer ancestors were tall, muscular, and largely free from the chronic diseases that plague us today. They had strong bones, good teeth, and low rates of cancer, diabetes, and heart disease.

Modern health decline. The shift to agriculture and industrialization has led to:

• Increased rates of obesity, diabetes, and heart disease
• Rising autoimmune conditions
• Higher incidence of cancer
• Declining fertility rates
• Widespread nutrient deficiencies

2. The agricultural revolution brought widespread health problems

"Grains, like all critters on this planet, face the challenge of surviving long enough to reproduce."

Nutritional downgrades. The agricultural revolution circa 10,000 years ago introduced grains and legumes as dietary staples. These foods are nutritionally inferior to the diverse, nutrient-dense diet of hunter-gatherers:

• Lower in vitamins and minerals
• Higher in anti-nutrients that impair absorption
• Less protein and healthy fats

Physical evidence. Skeletal remains show a clear decline in health after the adoption of agriculture:

• Decrease in average height
• Increase in dental cavities and bone deformities
• Higher rates of anemia and other nutritional deficiencies

Rapid change. Our bodies haven't had time to adapt to this radical dietary shift. The 10,000 years since agriculture began is a mere blip in our evolutionary history, equivalent to 0.5% of our existence as a species.

3. Insulin resistance is at the root of many modern diseases

"Insulin resistance causes us to store fat around the waistline and we tend to not use body fat for energy."

Hormone havoc. Chronically elevated insulin levels from a high-carbohydrate diet lead to insulin resistance, where cells become less responsive to insulin's signals. This triggers a cascade of harmful effects:

• Increased fat storage, especially around the abdomen
• Elevated triglycerides and small, dense LDL cholesterol
• Chronic inflammation
• Accelerated aging

Disease connections. Insulin resistance is linked to numerous health problems:

• Type 2 diabetes
• Cardiovascular disease
• Many types of cancer
• Alzheimer's disease
• Polycystic ovarian syndrome (PCOS)

Vicious cycle. As insulin resistance worsens, the body produces more insulin to compensate, leading to even greater resistance. Breaking this cycle through diet and lifestyle changes is crucial for restoring health.

4. Grains and legumes can damage our digestive system

"Grains are remarkably well equipped for chemical warfare."

Defensive compounds. Grains and legumes contain proteins and compounds designed to discourage consumption:

• Lectins: Can damage the intestinal lining
• Phytates: Bind to minerals, preventing absorption
• Protease inhibitors: Interfere with protein digestion

Leaky gut. These compounds can increase intestinal permeability, allowing partially digested food particles and bacterial components to enter the bloodstream. This triggers inflammation and may lead to autoimmune reactions.

Modern wheat is worse. Today's wheat has been bred to contain much higher levels of gluten than ancient varieties, making it even more problematic for many people. Gluten sensitivity extends beyond just celiac disease, affecting a significant portion of the population to varying degrees.

5. Balancing omega-3 and omega-6 fats is crucial for health

"Our ancestral diet provided about one omega-3 fat for every one or two omega-6 fats."

Inflammatory imbalance. The modern diet is heavily skewed towards omega-6 fats, with ratios often reaching 20:1 or higher. This imbalance promotes chronic inflammation, contributing to numerous health problems.

Sources matter.

• Omega-3 sources: Wild-caught fish, grass-fed meat, flaxseeds
• Excess omega-6 sources: Refined vegetable oils, grain-fed meat, processed foods

Health benefits of balance:

• Reduced inflammation
• Improved cardiovascular health
• Better brain function
• Enhanced immune system regulation
• Healthier skin

Aim for a ratio closer to 1:1 or 2:1 omega-6 to omega-3 by increasing omega-3 intake and reducing processed foods and vegetable oils.

6. Sleep and stress management are as important as diet

"If you do not sleep you will: 1. Completely cock-block your fat loss. 2. Get fat, sick, and diabetic. 3. Get old and wrinkled before your time."

Sleep is critical. Adequate sleep (7-9 hours per night) is essential for:

• Hormone regulation
• Metabolism and weight control
• Cognitive function
• Immune system health
• Emotional well-being

Chronic stress kills. Prolonged stress leads to chronically elevated cortisol levels, which can:

• Increase abdominal fat storage
• Impair immune function
• Accelerate aging
• Contribute to depression and anxiety

Lifestyle strategies:

• Prioritize sleep with a consistent bedtime routine
• Practice stress-reduction techniques like meditation or yoga
• Limit caffeine and alcohol, especially in the evening
• Create a dark, cool sleeping environment
• Manage work-life balance and set boundaries

7. Regular exercise is essential, but excessive cardio can be harmful

"Exercise is integral to you being who you are meant to be."

Evolutionary fitness. Our ancestors were active daily, engaging in a mix of activities:

• Walking/running
• Lifting and carrying
• Climbing
• Short bursts of intense activity (sprinting, fighting)

Balance is key. While regular exercise is crucial, excessive endurance training can be counterproductive:

• Increases cortisol levels
• May lead to muscle wasting
• Can suppress immune function

Effective exercise strategy:

• Strength training: 2-3 times per week
• High-intensity interval training (HIIT): 1-2 times per week
• Regular low-intensity movement (walking, yoga): Daily
• Play and recreational activities: As desired

Focus on functional, full-body movements that mimic real-life activities for the best results.

8. A Paleo diet focuses on meat, fish, vegetables, fruits, and healthy fats

"If you want to be healthier, look better, and perform better, you need to do."

Core Paleo principles:

• Eat whole, unprocessed foods
• Emphasize quality protein sources (grass-fed meat, wild-caught fish)
• Include plenty of vegetables and some fruits
• Incorporate healthy fats (avocados, nuts, olive oil)
• Eliminate grains, legumes, and dairy
• Avoid refined sugars and vegetable oils

Nutrient density. A Paleo diet provides more essential nutrients per calorie than a typical Western diet. This leads to better satiety and reduced overall calorie intake for many people.

Flexibility matters. While strict adherence can yield rapid results, a more moderate 80/20 approach (80% compliance, 20% flexibility) can be sustainable long-term for many people. The key is finding a balance that works for your individual needs and lifestyle.

9. Tracking progress through blood work and measurements is key

"Trust your medical professionals, they always know best. Or, try a simple experiment: Follow a Paleo diet, and assess how you feel and perform."

Beyond the scale. While weight is one measure of health, it doesn't tell the whole story. Important metrics to track include:

• Waist-to-hip ratio
• Body fat percentage
• Blood pressure
• Energy levels and mood

Key blood markers:

• Fasting glucose and HbA1c (blood sugar control)
• Lipid panel (cholesterol and triglycerides)
• Inflammatory markers (C-reactive protein)
• Thyroid function (TSH, T3, T4)
• Vitamin D levels

Frequency matters. Test baseline levels before starting a Paleo lifestyle, then retest after 1-3 months to assess progress. Once stabilized, annual check-ups are usually sufficient for most people.

10. Supplements can fill nutritional gaps in the modern diet

"I love many botanical extracts for various conditions, as well as many of the substances that exist in the gray area of nutriceutical/drug."

Core supplements: While a nutrient-dense diet should be the foundation, some supplements can be beneficial:

• Vitamin D3: 2,000-5,000 IU daily (especially if limited sun exposure)
• Omega-3 fish oil: 1-2g EPA/DHA daily
• Magnesium: 400-600mg daily (preferably magnesium citrate)
• Probiotics: Varied strains, taken regularly

Situational supplements:

• Digestive enzymes: For those with compromised digestion
• Iodine: 150mcg daily if not consuming seafood regularly
• Vitamin K2: Important for bone and cardiovascular health

Quality matters. Choose high-quality supplements from reputable brands. More expensive doesn't always mean better, but extremely cheap supplements may be of poor quality or contain harmful fillers.

Last updated: October 12, 2024