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"Eat Like A Predator, Not Like Prey": Paleo In Six Easy Steps, A Motivational Guide
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April 30, 2013
1:08 am
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Mrs. Lee:

Green juice is fine in the AM so long as you eat it with some meat and/or eggs.  For recipe ideas, try the links in the "Postscript: More Information" sections, especially my article on the Paleo Scramble.  I wish you the best on your journey!

Jenni:

Please keep us posted on your progress.

JS

May 14, 2013
4:26 am
Hiram Nagdee
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Funny thing in the last 10 years I've switched from a high protein (with fats) diet to a high carb & processed sugar diet!Now I'm border Type 2 Diabetic with rising cholestorol risk. In the last 60 days I've reduced my processed carb and sugar intake and increased my red meat intake and strangely enough both my fasting and regular sugar levels have decreased without medicine>>> so Paleo works for me!!! And yes Paleo man only lived till 20 and died either hunting or fighting to protect his property not from heart desease.

May 14, 2013
4:39 am
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Halifax, UK
Gnoll
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Paleo man lived a lot longer, possibly to as old as we do on average today … and that's the word to take into account: AVERAGE. Back in the paleolithic, infant mortality and death from activities of everyday life were much higher, so the AVERAGE life expectancy fell. That does not mean that folks then did not live to a ripe, old age.

Great news about your health, though ... carry on, I would say.

Living in the Ice Age
http://livingintheiceage.pjgh.co.uk

May 16, 2013
6:54 pm
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Hiram:

Great news!

It's bizarre that the advice to those with a disorder of uncontrolled blood sugar is to eat more sugar.  I'm glad you've found your way to a more reasonable approach.

Note that as Paul mentions, Paleolithic humans had a reasonably long lifespan...as do modern hunter-gatherers. 

Gurven, M. and Kaplan, H. (2007), Longevity Among Hunter- Gatherers: A Cross-Cultural Examination. Population and Development Review, 33: 321–365

JS

May 24, 2013
9:38 pm
sam
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im a vegan but i dont eat wheat and grains
i have no problem with meat eaters eating meat....as long as they kill it with their bare hands and rip it apart with thier teeth then eat it raw..no salt sauces garnish..just like a lion eagle tiger or bear.
i would like to hear from people that can go upto a cow and take it down then rip through its fur then eat it raw...please contact me

May 25, 2013
6:34 pm
Steve
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I`m interested in this diet as i eat a lot of meat already.It`s the side dishes i am wondering about.
You say that white rice is ok in moderation.
How often per week is acceptable.
Also, are there any better rice choices(brown)?
Is pasta ok in moderation?
Also are there better pasta choices such as whole wheat or a low carb type of pasta that be better ?

May 26, 2013
10:51 am
Alex
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It's funny how vegans have so little regard for intelligence. That intelligence, which we use to fashion tools, is what allows us to be apex predators. Why insist that our behavior be limited to what less sophisticatedly evolved animals do? It's like insisting that chimpanzees shouldn't eat termites because they don't have the claws of an anteater with which to tear open the mound. Well, duh, they don't need to tear open the mound when they have the intelligence to fish for the termites with little twigs.

May 27, 2013
1:42 pm
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sam:

"i have no problem with meat eaters eating meat….as long as they kill it with their bare hands and rip it apart with thier teeth then eat it raw"

We have opposable thumbs for several very good reasons.  One is to hold sharp rocks, which we've been using to scrape meat from bones for at least 3.4 million years…and we've been making the sharp rocks ourselves for at least 2.6 million years, since we were little 65-pound savanna apes.

Furthermore, there is no evidence of our ancestors using stone tools for anything but killing or butchering meat for millions of years!  The first evidence for starch grinding is perhaps 100,000 years ago, and it didn't become common until the Neolithic, 12,000 years ago.

 

Steve:

There's no hard limit on white rice…but it's nutritionally empty, unlike tubers (e.g. potatoes, sweet potatoes), so I only eat it when I'm experiencing potato fatigue.  And since starch shouldn't be more than perhaps 20% of your calories (unless you're very physically active), you're not going to be eating that much of it anyway.

Brown rice is higher in antinutrients, and I don't recommend it.

Wheat pasta is not OK, even in moderation.  If you need pasta, get some rice noodles.  They're usually intended for pad thai, and commonly available at Asian markets…read the ingredients carefully, as some of them contain wheat as well.

Most "low-carb" pasta is fraudulently labeled, so I'd avoid it even if it claimed to be gluten-free.  Most importantly, you won't be eating so much pasta that it matters whether it's low-carb or not.

 

Alex:

Most veg*ans live in an alternate universe in which our ancestors were always frugivores.  Of course, in such a universe, we'd never have left the equatorial forests, and our brains wouldn't have grown beyond about 300-350cc.

Conveniently, those alternate-universe creatures exist!  They're called "chimpanzees".  First, they're both mean and violent: your average vegan wouldn't stand a chance in a troop of chimpanzees.  And second, they're not even vegans...the average chimpanzee eats about a McDonald's hamburger worth of meat every day during the dry season.

 

JS

May 28, 2013
10:49 am
Harry
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Something you said in one of the comments:

"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"

I'm trying to lose weight, so I'm eating glucose (white rice) so I can lift heavy weights (while maintaining a calorie deficit). However are there any benefits to eating some fructose (fruit) for weight loss? Would fructose filling up liver glycogen contribute to more weight loss?

June 9, 2013
11:59 pm
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Harry:

I don't know any metabolic benefit to fructose.  Apparently a small amount of it mixed with glucose causes it to be absorbed slightly more quickly by muscles and the liver -- but this is a marginal difference which is (AFAIK) only of import to sugar-fueled endurance athletes eating during an event.

That being said, the small amount of it contained in reasonable amounts of fruit (not fruit juice) hasn't been shown to be harmful in any way.  More importantly, fruit is far more nutritious than white rice...so yes, go ahead and eat some fruit as part of your carbohydrate intake!

JS

July 25, 2013
7:50 pm
Tyler Ketay
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I am so happy I found your site. I really found you by accident, while I was browsing on Google for something else. Anyways I am here now and would just like to say thank you for a great post and an all round inspiring blog. (I also like the theme/design), I don't have time to read through it all at the moment, but I have added your website to my favorites, so when I have time I will be back to read more. Please do keep up the awesome job!

August 9, 2013
11:54 am
Ryan
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Hi J! What is considered "perfect" blood pressure? Is the AHA chart spot on or what does your research show is the optimum range? Thanks!!

August 22, 2013
9:10 pm
Stuart
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Loved it!
One of the best "how to" Paleo articles I've read.

August 24, 2013
1:01 am
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Ryan:

I haven't studied that issue, so I can't make any specific recommendations.

Stuart:

Thank you!  Please spread it as widely as possible.

JS

September 4, 2013
1:00 pm
Lesley
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Thank you for this wonderful, informative and scientifically rigorous blog. This particular page is a brilliant summary of how to eat for optimum health. I would like to share it, but feel that I can't because of the line about fat people being "no longer disgusting, but delicious". I feel that this attitude will alienate some of the very people who need your help the most. No one likes to be thought disgusting (even if we think it of ourselves sometimes).

Anyway, great blog! I'll purchase the Gnoll Credo soon to say thank you. I would prefer it in Kindle format, though - is it coming any time soon?

September 10, 2013
5:06 am
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Lesley:

Though it's not polite to say so, it's a feeling most people have.

However, as I said by way of opening my AHS 2012 presentation: "It's important to recall that people aren't obese because they enjoy being obese, and diets don't fail because people dislike being slim and healthy.  Diets fail because hunger overrides our other motivations." 

This is an important distinction!  Most claim that they're totally OK with fat people -- but when pressed, blame fatness entirely on sloth and gluttony ("Just put down the fork, fatty") and not, say, 30+ years of bad dietary advice from all quarters, government included. 

In contrast, I don't blame fat people for being fat: when we're all told that weight loss involves restricting calories until we're hungry all the time, and probably eating lentils and brown rice (no salt or butter!) instead of actual food, it's no surprise most of us either fail repeatedly or never get started.

Re: TGC, there's no timetable on a Kindle version, so I'd recommend simply buying a copy.  Thank you for helping keep the lights on at gnolls.org!

JS

September 25, 2013
12:53 am
Matthew Liang
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Hi, I am a 3rd year college student and I have been doing semi-paleo for a few months now (low-carb for 2+years). I cannot buy grassfed beef(or even regular beef for that matter) simply because it is too expensive to eat it regularly on my college budget. Any suggestions?

September 25, 2013
2:43 am
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Halifax, UK
Gnoll
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You jump in at the level you can source and afford.

Dropping grains, beans, oils and sugar puts you already most of the way there. The last bit is down to making the best that you can.

Several strategies:

Buy reduced price if/when available.

Balance up potential inflammation of regular meat with anti-inflammatory offerings: offals (cheap, also) and oily fish.

Eat more fish! Canned fish are cheap and nutritious. Look out for fresh fish bargains, marked down.

Dairy? Not all dairy is evil. Fatty and fermented is perfectly acceptable for many ancestral eaters: cottage cheese, Greek yoghurt, feta, cream, hard cheeses and unpasteurised creamy French cheeses. Sounds expensive, but dairy is one area (along with meat) that supermarkets mark down way before they're even approaching going off.

Whey? Undenatured and unflavoured.

Eggs. Eggs are king. Eat lots.

... and so, we're back to meat. Keep the really good stuff for a treat and really enjoy it when you have it. We don't eat meat much at all, but when we do, it's a treat of good, well matured fillet steak. Love it!

Living in the Ice Age
http://livingintheiceage.pjgh.co.uk

September 25, 2013
2:51 pm
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Matthew:

I'll elaborate on what Paul said.

1. Eggs are cheap and an excellent source of both protein and nutrients.

2. Buy meat on sale.  Tri-tip is normally $7/pound here: it occasionally goes on sale for $3/pound in 3-packs.  (Obviously this only works if you have a freezer...if you don't, they can be found on Craigslist for under $50, sometimes under $25.)  After a while you'll get to know what the loss-leader prices are, and wait for those sales to stock up.

3. Some supermarkets put out the unsold hamburger for extremely cheap (I've seen $1/pound) right as the meat counter closes.  Ask the guy at the meat counter if they do that, and at what time.

4. Learn to cook pot roasts with big, cheap cuts of meat.

5. Canned mackerel, sardines, etc. are a cheap break and a good source of omega-3.

6. Potatoes are nearly free if you buy the 10-20# bags, and a decent source of nutrients, as starches go.

As Paul said, you do your best with what you have.  Grass-fed is far superior to supermarket meat, but supermarket meat is far better than grains.

JS

October 16, 2013
4:39 am
Allen
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I am a fan of the Paleo diet. I do get concerns, however, on stories I hear on hormones being injected into our livestock at the feedlot before it is slaughtered for our consumption. Then, there are the stories of EU banning our beef due to hormones found in our beef. See here. http://www.preventcancer.com/consumers/general/hormones_meat.htm
I'm a novice researcher and may not have the latest facts. My questions are 1) is it true and proven that the elevated level of estrogen level found in beef is linked to hormone dependent cancer cell development in human? http://www.med.nyu.edu/content?ChunkIID=90869 and I guess same goes for cow milk? http://www.drweil.com/drw/u/QAA400175/Does-Milk-Cause-Cancer.html

I guess a million years ago these are some topics that our cavemen ancestors didn't have to worry about but it does raise some concerns. I know the surest way is to hook up with a local dairy/ranch and get stuff that is raised organic and grass fed but cost of beef is a substantial part of my budget already. I'd appreciate your thoughts on these highly publicized and controversial topic.

Great site, BTW.

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