Why I’ve Been So Quiet – My Book…

Hello everyone,

I know that I have probably given you some reason to doubt me and my dedication to you, the reader as well as PaleoMunch.

For that I appologise.

However, it has all been for a very good reason. I have, as many of you may know, been writing a book on how to live according to paleo principles. What initially started as an idea to keep track of all that I have learned about primal living, the paleo diet and carving a great lifestyle has ultimately turned into some much, much more.

I have called it How To Paleo – Lose Weight, Gain Muscle and Avoid Doctors

Here is what the cover art looks like:

Pretty simple boxart, but then I am quite a minimalist.

The book is around 60 pages, and contains everything from what foods to avoid and why, how to effectively promote natural, hormonal fat burn and how to exercise for maximum effect. It has been a labour of love for coming on close to 4 months now. I have loved researching, constructing and refining it. (Big thanks to my girlfriend for lending her eyes and amazing mind to it’s finer points and structure!)

So let’s get to the chase then, shall we? 

It should be released shortly. I am aiming for a post thanks-giving early December launch. At the moment, I am creating all the sales systems properly so that everything goes smoothly.

PS, for subscribers I’ll be running a 48 hour special on the book, where you’ll get a nice discount code mailed to you on launch day.

I’d really love your support, and if you find yourself plagued by questions about just how you should be applying paleo principles to your life, the book will most certainly help you and give you a great reference for the future.

So, keep your eyes peeled for a launch in the coming next little while.

How To Paleo will help you!

Keep well,
Andrew

Tim Noakes Books: Amazing Reads For Anybody

Tim Noakes’s amazing books…

Tim  Noakes is no doubt one of the most important people in the nutrition and athletic diet strata of advice. He is also one of the few authoritative figures who has refuted his claims.

To me, that means that his advice has come from a place of honesty and accuracy. Scientists, like Prof. Tim Noakes, are constantly seeking the best solutions for their respective “problems”. By problems, I refer to their individual areas of work. Tim Noakes has particular interest in the human body and how it deals with exercise. A great topic to be an authority in then!

The human body is an amazingly resilient machine, and deals with exercise in very specific, focused ways. Specifically for me, one of the most interesting ways the body operates after and during exercise is with hydration. 

Below, I’ve listed three of  Tim Noakes’s books, and I’ve broken down what they are about. If you are in any way interested in the body specifically when it is dealing with the stress of exercise, you will definitely find something interesting in each one of them.

Tim Noakes - Lore Of Running

Tim Noakes – Lore Of Running

In his book, Lore Of Running, Professor Tim Noakes takes a look at how you can develop effective training regimes for running. All the facts he presents here are based, or rather, were based on current time research into what makes for proper training programs. The book is not aimed at those wanting a turn-key running program “generator”, but rather those who want to learn as much as possible about their bodies when exercising. In the book, Prof Tim Noakes makes scientific mumbo jumbo make sense, and if you are willing to take some time to understand exactly what he is teaching and writing about, the Lore Of Running is definitely for you. 

Tim explores areas such as temperature regulation, injury prevention and topics which self-taught runners will find imperative to their running success. 

 

Waterlogged

Waterlogged: The Serious Problem of Overhydration in Endurance Sports

Overhydration is a real problem in sports, more so perhaps than you even thought possible. The concept of “hydrate, hydrate, hydrate!” is over and dead thanks to the huge amount of research done in Tim Noakes’s Waterlogged. Noakes takes head on and dispels all information forced onto people by the media, such as why sports drinks are a “good” idea, and how facts about hydration are much more important than some companies “research”.

If you are an active person you have probably had a spell with dehydration, but probably not with over hydration. This book sheds a spotlight (not just a light) on why both are bad for you and how you can find the optimum level of hydration for whatever form of exercise you are doing. The book itself is around 500 pages, and contains many, many, references.

 This should be on any active persons must read list!

Tim Noakes - Challenging Beliefs

Challengine Beliefs: Memoirs Of A Carrier

Challengine Beliefs: Memoirs Of A Carrier – Kindle Edition

Tim Noakes once again cuts through all the chaf and attempts to find the right answer for diets and aims to explain away the worlds obsession with low fat and fat free diets. His recent turn to the paleo diet obviously resonates with me and the community on a very deep level, and I think that if a man of this calibre advocates a low-carb, high-protein diet like the paleo diet, then my ears and many other’s are pricked up and ready to listen intently.

I haven’t had the chance to read this book yet, I am planning on dedicating some solid time to it though, so keep watch for a further write up on it. 

I hope you find as much knowledge in Professor Tim Noakes’s teachings as I do, and I hope that he can make a great impact on your life, just as he did mine and many others like me.

Viva paleo,

Viva health.

haha, Keep well, keep strong,

Andrew

 

Tim Noakes: Influential People In Paleo

Who is Tim Noakes?

Tim Noakes is a South African professor who has run more than 70 marathons and ultramarathons. He is a scientist who has studied the human body and its dietary requirements for years and years. He has particular interest in exercise physiology. Basically, this means he is interested in the way the body responds to exercise. He has consulted many professional sportsmen and women and has even worked with “celebrities” like Tim Ferriss.

tim-noakes-diet

He is known for (other than the list of books he’s written) writing a paper on Excercise-Associated Hyponatremia, which is basically a state the body can go into if it too much water has been ingested post-exercise. The reason that this occurs is attributed to the loss of nutrients required by the body to operate normally. This state of normality is called human homeostasis, and basically means to be stable. Exercise-Associated Hyponatremia occurs when the body is over-hydrated after intense exercise, and is basically a deficit of required nutrients in the body.

Check out some of Tim Noakes’s books by clicking here.

This state of over-hydration is dangerous to the body and can cause sever conditions such as comas or even death! So be careful when hydrating after exercise. An easy way to deal with hydration is to drink water while you are working out, some recommend doing so at a rate which matches your level of sweating.

Professor Tim Noakes: His Standing On Paleo

Tim Noakes made a public statement that what he had previously believed and taught was wrong. This is mostly to do with the way human bodies cope with carbohydrates. Previously, he proved that carbo-loading, a common practice amongst endurance athletes was of no benefit whatsoever. Carbo loading is a fad which has been promoted in fitness circles for decades. I remember at school how all my so called “fitness coaches” made us aware of the benefits of carbo-loading. If only I had known then what I do now about nutrition!

He has in particular, publicly announced his following of the primal/paleo diet, as well as publicly announcing his disapproval of grains. I don’t know about you, but when someone of Prof. Tim Noakes’s stature and knowledge says nay to grains, I listen. Not that I ever had any doubts as to grains negative effects on the body, but it’s always good to hear what you already know from the horses mouth, so to speak.

Take a read about what he had to say in this article: Tim Noakes, Against the grains.

In it he writes that pre-grain society had no specific record of nutritional-deficiency disease, and how if we hadn’t started eating grains we’d all be taller. However, it was through the discovery of nutritional effects on the body that we discovered vitamins. This was only in the 1900’s, which is quite recent. Almost scarily so. This ironically is tied to humanity’s sudden and purposeful adaptation of grains and grain farming into modern society. It is quite ironic to think that a modern society has made little to no steps forward in providing healthy, processed foods to its’ people. The paleo diet takes care of all that though, so it’s actually not such a worry. However, for the majority of people, grains are still considered a healthy food. 

He writes about how our digestive system as humans bares more resemblance to a carnivore than to that of a carbohydrate focused plant eater. He also promotes that diets such as the paleo diet will produce no negative effects in the human body. With that, he touches on a very interesting subject, and that’s one of hunger. 

I don’t know about you, but whenever I eat high carbohydrate foods (which is rare), I am never satiated. However, this is not a problem with protein. If I eat a steak, I’m done. There are no weird cravings or hunger later on in the evening. Prof. Noakes attributes this to the way extremely high amounts of protein can be toxic to humans. Think of it as a true detection mechanism, which allows you to eat the correct amount at every meal. This obviously means easy and sustainable weight loss.

Furthermore, the more carbohydrates one eats, the more likely that person is to have a psychological addiction to sugar and carb-rich foods. This is because of the insulin spike that results after eating refined high carbohydrate foods. This knowledge alone should be able to aid you in understanding your cravings.

Tim Noakes Diet: How To Eat Like A Primal Professor

Firstly, he obviously wouldn’t eat sugar or sweets. Prof. Tim Noakes speaks about this in his article, and states that sugary foods are often displayed with ambiguous or hard to interpret nutritional information. If foods with high carbohydrates such as sugary soft drinks or chocolate bars displayed easy to understand nutritional information less people would eat the stuff. 

It’s an interesting dynamic between food supplier and food eater. Expensive high carbohydrate, high sugar foods are priced that way because people keep eating them. For the most part, soft drink drinkers are addicts. 

He also eats large amounts of lean protein almost entirely derived from meats. I follow this too, and after converting to the paleo diet I have noticed that I have a different relationship with meats. They are required, otherwise I don’t feel like I’ve actually even fed my body throughout the day. It’s not unusual for me to eat an entire can of tuna just because I have the urge to. On the same note, my performance when exercising has increased dramatically. I have much more energy when exercising and I haven’t felt as strong as I do now, also, I’ve managed to drop fat efficiently and effectively, with about a tenth of the supposedly “required” exercise.

Click here to read a previous post I’ve made about my experience thus far.

He will also be consistent, more than likely eating a set meal every day, or alternating it every other day. For me, this is tuna and vegetables. A low-carbohydrate, highly nutritious meal that is cheap and can be prepared anywhere there is a stove or microwave.

In many ways, my success has mirrored that of Tim Noakes, mostly reflected in my weight loss over the past six months. I have dropped weight consistently and am finally at what I believe is a plateau. I consistently bounce between 92 and 94 kilograms. Before I started eating paleo, I weighed in at a heavy 102-15 kg’s. That’s basically 10 kgs of weight loss automatically. 

Mark Sisson is cited by Tim Noakes in his article as well, and that’s important! While Mark may not hold any scholarly qualifications with regards to the study of nutrition, he is certainly a figurehead, mentor and generally stand up guy in the paleo dieting area.

Conclusion

Ultimately, Professor Tim Noakes talks about what the paleo diet community has known for a while now. Whether or not he “knew” about the paleo movement before it came out of the wood work is actually irrelevant, all that matters is that he has recruited himself to the cause and is someone to look up to. Hopefully Prof. Tim Noakes involvement in the community will bring more people in and make them understand what it means to be healthy because of the food you eat. 

Keep strong, keep paleo,

Andrew

 

 

Paleo Diet Weight Loss: How To Lose Weight In 2 Weeks

While there are many different ways punted for rapid weight loss, knowing what to eat to lose weight in 2 weeks is by far the most effective method at stripping those extra pounds off. There are no real sure fire ways of stripping fat and dropping fat that are easy to apply, but there are methods you can start applying now to your diet that will drastically help you achieve your goals. Wether it’s to lose 20 pounds in two weeks, two months or two years, the fundamentals of efficient, safe weight loss are the same. The paleo diet can help you achieve rapid weight loss through the careful selection of healthy foods based on their nutrition content, rather than there caloric of fat content. This includes the complete removal of grains, sugar, legumes and dairy products.If those three things can be successfully ejected from your eating routine you will see results.

What to eat to lose weight in 2 weeks: A paleo “crash course”

Consider the following as mere advice on what could possibly make an impact on your body with regards to weight loss. Two weeks is a relatively short amount of time, and even weight gain is difficult in two weeks. For this crash course, I’m going to reference facts and theories from my own experience as well as from other people who have influenced me.  Namely Tim Ferriss. In his book The Four Hour Body, he speaks quite extensively on maximising weight loss and what it takes to achieve a desired result with the minimum required effort. I’ve had great success with Tim’s ideas, in under two weeks. 

Cut out grains, white food, sugar and dairy completely, starting right now…

Do this step right now, no questions asked. Grains inflame the gut and white foods are generally derived from grains. Two birds with one stone action going on here, nice! White foods include everything that is white or could be white. Match that filter with the no-grains policy and you are soon left only eating things which are healthy. White foods include corn, rice and root vegetables like potatoes. Keep eating cauliflower though, it’s a great source of cancer fighting  phytochemicals Grains are bad because the inflamation of the intestines, and subsequently the whole body, and so should be removed. Whether or not the body will have recovered post-grain will have to be seen and experienced by yourself. Grains inflame because gluten, a binding protein used to give breads texture, can pass through the intestinal walls. This is bad, because by doing so gluten damages intestinal tissue. This inflammation is perpetual, as you might assume, in people who eat a lot of bread. Ask yourself, when was the last time you ate bread? If you are paleo, that answer will more than likely be “a long time ago”, or “on my cheat day”. Regardless, to lose weight, grains should be made enemy number one, along with sugar of course.

what to eat to lose weight in 2 weeks
Healthy eating does not include grains!

Sugar. Ah that sweet stuff that makes kids obese and hurtles adults into full blown diabetes. That may be a little dramatic, but really, sugar is the devil. The short solution here is to remove sugar from your diet completely, making null any negative influence your body may be dealing with from sugar. Ironically, once you delete sugar from your diet, you won’t miss it.  Sugar will kill your weight loss efforts dead. And it will do so almost immediately. Dairy should be removed as well. Because your body stops producing enzymes to deal with dairy (namely milk) digestion when you are a child, dairy digestion becomes more and difficult with age. Can the dairy and you’ll see some great results even after the two week weight loss challenge. 

Other relatively normal ways to lose weight in 2 weeks:

  • Rapidly increase protein intake.
  • Rapidly increase vegetable intake.
  • Increase exercise frequency.

Rapidly increase protein intake

Rapidly increasing your protein intake is one of the easiest ways to lose weight in 2 weeks time. Protein plays on the body’s basic nutrition needs, and eating at least 30 grams of protein 30-60 minutes after waking up can increase fat burning immensely. Try it out, and I understand if you need to use protein supplements such as shakes or bars to achieve that 30 gram requirement. Be wary of shakes that are of cheaper quality though, as many of them contain maltodextrin, a sweetener.

Rapidly increase vegetable intake

Vegetables aren’t eaten enough on average, so you have a big area here to improve. That’s good for you, because it means you have a lot of leverage. Eat more green vegetables which aren’t legumes or root vegetables. Broccoli is my personal favourite, and also has a great texture in the mouth.

Increase exercise frequency

Be honest with yourself, do you exercise enough? Probably not! Even simple exercise every day will drastically increase how much weight you can lose in 2 weeks. Keep positive and just tackle a daily routine. Soon you’ll get addicted to the rush of chemicals you get after a workout, andexercise will become part of the bigger picture. I’d recommend checking out Time Ferriss’s “The Four Hour Body” here too, as he details what he found to be the minimum effective effort required to lose weight effectively, and because you are looking for ways to lose weight in 2 weeks or less, you had best read up on as much information as you can!

So exactly how much weight can you lose in 2 weeks, or less?

Not such a simple question to answer. It depends on where you are starting from. For example, if you are 20pounds overweight and want to drop that 20 pounds, you are certainly going to lose more weight than someone who is 2 or 3 pounds overweight. This is because the less overweight person’s body is under less stress and is probably healthier. From my own reference, I was around 10 kilograms or 20 odd pounds over weight before I really started eating according to the paleo diet. I lost that weight in about a month, so you could realistically expect to drop about 5 kg’s or around 10 pounds a week. That is of course if you stick to your guns and refuse any and all forbidden fruit, so to speak. Remember that the fat loss will fluctuate depending on outside circumstances, such as body temperature, hydration and sleep.

Not everything weight loss is related to food intake and food quality. Sleep can dramatically increase fat loss if it’s of a good enough quality and matched with healthy nutrition and moderate exercise. Once again, reading The Four Hour Body will teach you some great tricks to accelerate fat loss so that it *almost* becomes automatic. I think that ultimately that is the state you want to achieve, where everything is so balanced witin your body that fat loss actually IS automatic. After all, this is the bodie’s natural state. I hope that this article has shed some light on how you can use the paleo diet to accelerate weight loss and help you really find ways to lose weight in 2 weeks or less. Remember that two weeks is a short amount of time, but the body acts quickly and it is remarkably adaptable and ready to handle new change.

If you are interested in exactly what to eat to lose weight in 2 weeks effectively, safely and sustainably, why not check out my 7 Step Paleo Fast Track Guide. In it I detail how you can benefit from going paleo, and include actionable steps that will help you get healthy, happy and paleo.

All the best,

Andrew.

The Caveman Diet Series Episode 3: Caveman Diet Weight Loss

How do you promote weight loss on the caveman/paleo diet?

the-paleo-diet-weight-loss
I use this image often here at PaleoMunch, I feel it portrays what it’s like to live as a modern caveman; confused and improperly fed.

Well, that’s that beauty of the diet as for the most part there are no “catches” you need to deal with when living according to the paleo eating concept. This is due to the fact that you are eating as part of your lifestyle going forward, not as a fad or crash diet. Anyone knows that crash diets are doomed to fail, and doomed to fail pretty quickly too. The sheer nature of forcing your body to perform in a way it was never prepared to have to deal with. 

This means that by eating according to a fad diet which aims at “dropping 900 pounds in 10 seconds” you are hurting your body. Changes in the body are gradual, not rapid, and this may or not suit you or your needs at this present moment. If you are overweight and seeking an easy way to drop 10 pounds, don’t run to the nearest crash diet salesman and expect to actually lose those 10 pounds, because you simply won’t. In fact, in most cases, you will actually pick up weight because you have confused your body so badly. 

That’s right, you’ll get fatter if you diet. That sounds counter intuitive and doesn’t really make sense, but it is how your body functions. The body will gravitate towards it’s “natural” state, and if that state is you feeding yourself high carbohydrate, grain ridden foods, your body is going to have a very confused natural state. You need to get your body back on track and focus on what you want it to be, whether that is to be athletic, stronger or fitter, or just to lose weight and get to a good BMI number. Any one of those are admirable goals, and are totally achievable. You just have to apply a solid lifestyle change and you will be doing half the work required to actually achieve those goals.

the-caveman-diet-the-paleo-diet-weight-loss

Paleo Diet For Weight Loss

So how does the paleo or caveman diet promote effective weight loss? It works well because when you are eating according to the body’s needs and not your taste needs, the body will automatically function as an effective and healthy machine. The equation to lose weight is one of the most simple formulas in the world, and basically would adhere to one of the following scenarios particular to your circumstance:

Overweight

  • Eat less than you use and maintain a caloric deficit in your diet until you equalise, exercise to promote accelerated metabolism and energy/fat consumption rates.

Underweight

  • Eat more healthy food and exercise to promote weight gain in the form of healthy muscle.

At Ideal Weight

  • Find and maintain ideal amount of good food intake to promote effective muscle gain and maintenance, while simultaneously ensuring a no-fat gain body.

The three scenarios mentioned above are only effective if you apply their requirements effectively and consistently. The trick to maintaining a nutrition driven healthy body is consistency. Consistency of good food and great nutrition, and consistency of increased amounts of physical activity. The long and the short is that if you aren’t prepared to invest large amounts of effort into changing your body and lifestyle, you probably won’t see much improvement.

The paleo diet works for weight loss because:

  • It prevents you from binging on sugary, high calory or high carbohydrate foods. This takes some time to perfect in your own lifestyle, and you will probably feel some changes in the body as you undergo the change to a low sugar, lower calory and drastically lower carbohydrate diet.
  • You aren’t allowed to eat grains or legumes. The fact that you aren’t going to be eating any grains at all means that you are already dropping your carbohydrate intake substantially, and gluten, which is in grains actually inflames the intestines. So, by removing grains, you are working towards a body which is inflammation free. This is obviously a desired state of being. Legumes, while relatively nutritious, are rich in a lectin, which is a toxin that when consumed in large volumes can produce nutritional deficiencies, and obviously you don’t want that.
  • You will be eating more meat and vegetables. Going back to basics means designing your own diet that will work effectively for you. Forget portion control, calorie counting and worrying about what is printed on the nutrition sticker, the paleo diet ensure weight loss through the understanding of what the body needs and how it uses that nutrition to keep you alive. This may sound simplistic and “easy”, but the challenge is real and you are constantly under assault by bad food, friends eating habits and grocery store gauntlets.

By focusing on changing permanently, you completely null any need to “diet” in the future. This is the kind of mindset you need to adopt. Once you have gone inside your own head and really rewritten your understanding and expectations from nutrition, you’ll see changes in your body that are drastic and impressive, yet at the same time completely understandable and incredibly obvious. 

For more information on how you can create a lifestyle diet system with the paleo diet, check out my previous post by clicking here.  (Currently one of my most popular articles 😀 )

If you are interested in some further reading and want some steps you can apply today, check out the 7 step fast start guide!

As always,

Keep well,

Andrew.

 

 

The Caveman Diet Series Episode 2: Caveman Diet Breakfast

So previously in episode 1 of the caveman diet series, I spoke about what it might require of you to handle sticking to the paleo diet when eating with friends and family, specifically when dealing with food cooked for you by them. I touched on issues like pasta and bread and how refusing certain foods might come across the wrong way to some people. I’ve encountered this more times than I can count now, and it really doesn’t change. The only “tolerance” I’ve found is when people start to expect you to say no, and so simply don’t offer you the food they prepare for themselves. I consider this a good compromise between the stress of having to say no to someone, and then respecting your choices in food.

It’s not as bad as that may sound though, you just have to deal with some interesting reactions every now and then is all! Some people have asked me why, and that’s an easy question to answer when you understand the theory of why the paleo diet is as awesome as it is. Most people however ask me how, how I keep to the diet, how i dont treat the diet as a fad or quick fix, and how they can get started applying the diet to their own life. An interesting, though not so surprising point of interest is the caveman diet’s complete unacceptance of grains, and that means bread. As you are more than likely well aware, it isn’t rocket science to work out that bread isn’t a healthy food. People though, aren’t sure or rather, aware of just how bad grains and bread are for the body. That was discussed in a previous post, but I’ll discuss the issue of grain in depth in future posts.

For this episode of the caveman diet series of posts, I’ll touch on what it takes to make an awesome caveman diet breakfast that will give you sufficient amounts of nutrients with a nice dose of calories to keep you going.

Caveman Diet Breakfast: Easy, Cheap and Resourceful

What makes a great breakfast? Well, according to Tim Ferriss, you should eat 30grams of protein within 30-60 minutes of waking up. Why? Because your body will ramp up its metabolism and in doing so spike fat burning. The concept is part of Tim’s complete fascination with making the body as efficient as possible with the least amount of required effort. Think of it as a minimum effective dose to produce a notable change in your body. Simple, really. If you are interested in more Tim Ferriss, you should check out his book “The 4 Hour Body”, click here for more information!

caveman-diet-breakfast

With Tim’s 30 gram as soon as waking requirement as a big basis for our super caveman diet breakfast, we are going to use eggs. We are going to overshoot the requirement to insure that our bodies get what they need. For caloric density, I have spoken about using small amounts of legumes for their high calorie numbers. This is frowned upon, and ultimately I’d recommend not eating legumes ever. I experimented adding beans to the meal to see what sort of benefit they would have to the meal. I will discover what is required to increase caloric density and add it the recipe, that will require another post.

Ingredients:

  • Eggs: I usually use 3
  • Vegetables: Broccoli, carrots, zuchinnis etc. Caulliflower is good too.
  • Spinach: Heaps of spinach. Possibly one of the worlds best wonder foods, with excellent minerals and vitamins.

How to prepare:

  • Blend eggs in a bowl
  • Mix in ingredients

How to cook:

  • You are basically cooking an omellette, sans the milk.
  • Add some salt and pepper to the mix to taste.

I usually just cook the mixture with a lid on top of the pan, and cook until it’s a nice thick meal all on it’s own. There is quite a nice dose of protein with a decent amount of calories from the vegetables. It is super low carb and will make you feel full too. Add something like tobasco to the top to give it some bite!

I hope you find this quick paleo breakfast recipe as awesome and convinient as I do!

Keep well,

Andrew

Our Ancestors Used To Eat Bark? Apparently so!

Some South African scientists, namely Professor Lee Berger have just announced something very important for the paleo diet movement.

They have managed to study what food particles existed in our ancestor’s skulls successfully! What does this mean for paleo?

Well for starters, we can learn exactly what we were eating all those years ago.

 “He said the team found the couple were eating fruits and seeds but also something completely unexpected.”

That’s pretty interesting! It can be assumed that these people must have died in a season where fruits where abundant, or perhaps there was some sort of stockpiling going on? What’s even more interesting is that they were found to have eaten large amounts of tree bark. Bark? As in tree-skin? Yup! Does this mean soon we’ll be adding tree bark to the paleo diet? haha!

the-paleo-diet
How about some bark?

This is certainly an interesting discovery and will no doubt pave the way for much more research into what our actual palaeolithic ancestor’s diet consisted of. 

A link to the article can be found by clicking here!

Paleo Tips: Automating Your Diet For Easy Weight Loss

Sticking to a paleo style diet may seem like a lot of work, and in some cases, it most certainly can be difficult.  

You aren’t here because it’s difficult though, you are here because you want to make a difference, and eating according to the paleo diet will make a difference.  

How? For starters, the diet is more of a lense that you apply over foods and food groups in order to screen out the good and the bad. In many ways, it’s kind of like those kids toys where you have to put different shaped blocks into their corresponding holes. If the food doesn’t fit, it doesn’t get eaten. Simple and incredibly effective.  

Automating The Food Buying Process

This is a psychological trick you have to master in order to be truly effective at controlling what you eat. When you are next at the grocery store make sure that you only buy what you need and not what you want. This is an important lesson in constraint as well as commitment. Humans by nature like the easy way out, and so you can use this method of buying food to your advantage. When you are driving home and are craving that chocolate milkshake  that was just shoved in your face at the store, it’s more of a mission to turn the car around and go back then it is to keep going home. See? It’s really a simple trick on your basic drives.

What you will find happens over time is that you will become more and more decisive in what you buy at the store. You’ll automatically stop buying bad foods, because you have repeated the pattern of not buying them so many times. Bad food and food which isn’t on the paleo foods list will become a blur of excessive sugar and preservatives, and you won’t want to eat those foods ever again. So, you see, this concept is for a lifetime of food choices, not just to lose weight in the short term.

The idea is to drop weight in the form of fat and maintain automatically through food choice alone.  

That may sound like a huge feat, but it isn’t it’s about mastering your body and mind. Dieting is 99% psychological. Trust me, once you’ve learnt to automate your food buying you will have won 80% of the war against bad food and fat loss automatically.  

Paleo Diet Weight Loss: Drop It Automatically

Creating Food Craving Response Triggers

What is a “food craving response trigger”?
Well, it’s a term that I coined after I noticed after I reprogrammed my food buying habits in the grocery store. I noticed that once I was home and a craving surfaced, I would have limited choice to satisfy myself because of my prior food choices made in store. Put simply, because I knew what cravings I might have, I purposefully didn’t buy anything that could satisfy that craving.

Now, you might be asking me what sort of cravings I could have? Well, peanut butter is one of them. Many people experience similar cravings for the stuff, it’s addictive. I stopped buying peanute butter and replaced it with almond nut butter, or at least a no sugar, no salt peanut butter. While peanut butter is a legume, it’s also a great food to eat just before sleep to regulate your blood sugar levels throughout the night.  

So how does this tie in to the response I get from a craving triggering something? Well, the response is how I respond to the craving psychologically, and the trigger is what I do to change the craving. That might sound impossible, but what I have learnt about my body is that even when a craving seems impossible to ignore, it is just a temporary psychological fixation on a certain food. There may be some property of that food that my body needs however, but this is easily dealt with because a body craving is less specific and generally very healthy compared to a psychological craving.

An example of a typical response trigger to a craving I might have is if I suddenly have to have Coca Cola. You would think that this is a craving which can only be satisfied by drinking a glass of Coke, but it can really be nulled simply by drinking a glass of water. The psychological craving is that you want to taste Coke, the body’s craving is that of hydration. You have been conditioned to relate Coke with hydration. Simple really, isn’t it.  

So you can apply the same method to other areas of eating. Chocolate craving?  Try a handful of nuts. Get it?

Now, the other cravings I was referring to are body cravings. These cravings will be far less specific and require less accurate of a treatment. I use treatment very loosely, so please don’t take that as permission to take a supplement to relieve a craving.

These body cravings can be anything from me not being able to think about anything other than meat or vegetables. If I get one of these cravings, I give in to them quickly.

Why?

Because the cravings are in line with paleo eating.

Got it? If not, feel free to comment and we can discuss it!

Keep well, eat well!

Andrew.

 

Primal Life

What is primal life?

Well, I think that that is the question that many people ask when they are trying to find out information on what the paleo diet is all about. What does it mean to eat like a caveman? What does it mean when a diet strictly forbids the consumption of grains?

All of these questions can and should be answered so that you can stop looking for what it really means to take on a new lifestyle. Specifically, what it means to take on a new diet lifestyle, where the base of your lifestyle is formed by the food you eat.  You should be investing in your health by investing in the food you eat.

primal life, primal eating, the primal diet, primal food

Primal Eating

Primal eating is just like paleo eating. The basic idea is that you eat for the body. What does that really mean? How do I really eat for the body?  

Eating for the body isn’t as dreary as it may sound. The phrase brings a premise of tasteless, bland foods, and generally makes a person lift their nose. This is most certainly not the case.

Eating like a caveman and enjoying food are one and one. Even though our ancient ancestors probably didn’t make gourmet feasts, they for sure found things that they enjoyed to eat. A good example of this would be fruit.

Fruit wouldn’t have been a commodity, and it would have been highly seasonal. Where we have no problem finding fruit year round, Ugg the caveman would probably have had a hard time collecting enough fruit to feed his family in one go. So how does this translate into eating great tasting food?

Certain foods taste great to us, and others don’t, and there are really two reasons for that. I have discovered through pretty intense diet prototyping, testing and design that foods generally fit into two groups for me now:

  • Foods which I enjoy
  • Foods which I don’t enjoy

That is the beauty of eating for the body. It’s not about eating foods that are bad for your body, it’s about eating what you enjoy, because you are always eating for the body.  

And that is basically that. Eat for the body and you will always enjoy what you eat. It is simple, repeatable and easy to integrate into your life when you get down to the nuts and bolts of what the body requires in order to function effectively.

The Primal Diet

Haven’t we discussed this already?

Yes and no, and I’ll get into that now.

Primal/paleo eating, can be looked at simply as how you eat. Do you eat your foods raw? With the shell on? Where do you get the food stuff from?

The primal/paleo diet can be looked at from a holistic perspective, where you take into account what it is you are eating. Do you eat lean meats? Do you follow strict no-grain policies? Do you experiment with the addition of so-so foods such as legumes?  

If you approach the lifestyle that is paleo/primal eating, you should keep in mind that with any diet, it’s not so much a simple process of deciding what to eat. It’s about what you need to eat, and then what you want to eat. In each food group, there are a multitude of options to choose from. Sometimes this may get stressful and overwhelming, especially if you crave diversity. The paleo diet takes care of a large amount of this decision making for you as you must eat within the diet’s constraints.

This works for you, not against you. You want that doughnut? Normal diets would urge you to consider the  caloric  content, the paleo diet flat out says no. Do you see what I’m getting at?

See all those veggies you are craving? Normal diet’s may advise one cup here, another cup there, paleo says go for it, eat until you can’t move, as long as it’s good food.  

Primal Food

So we get onto the discussion of food. Food. What a great word. Food means so much in our lives I think that sometimes it’s not given enough thought and respect.

The phrase “You are what you eat” is pretty solid advice, you should eat the way your body needs you to eat. If you consider what you “know” as being healthy food, perhaps consider that what you know is incorrect and outdated.  

primal life, primal eating, the primal diet, primal food
I love this picture, look at how good that is! Mmm mm!

When you are next standing in your supermarket, keep in mind the all important list of paleo safe foods. Basically, anything that is white or can be white is out, barring a few exceptions such as  cauliflower. You can read about what is and isn’t good in one of my previous articles.  

The bottom line when it comes to living according to the paleo life is that it all begins with self-discipline, a powerful desire to change, and the commitment to make it a lasting change. It must be a lasting change to be effective. It must be your lifestyle.  

If you are going to change, change well and strong. Do it for the right reasons, like for your health.  

Welcoming you to health and positive life change,

Andrew.

The Paleo Diet Lifestyle

Living according to the paleo blueprint, or according to Mark Sisson, the “Primal Blueprint”, is about adopting a set of rules and regulations with regard to what you eat. Although that is an over-simplified analysis of what it actually means to be paleo, the paradigm ultimately begins and ends with what you eat.

Basically, the way normal people eat is completely wrong and unhealthy. For example, when last did you hear someone say something like, “Let’s buy some healthy bread”, or “Don’t worry, I drink low fat milk”.

Both of these statements are completely incorrect. Breads contain grains and milk is a dairy product. Both of these foods are  unacceptable, bar the one-day a week  caloric  binge you should be undertaking, that is however for another article entirely.

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Foods  Unacceptable  According To The Paleo Foods List

  • Refined sugars (Read pretty much all sugars)
  • All grains:  Yup, that means ALL bread and specifically anything that contains gluten. A note here, corn is a grain. I find this to be a sticky point for me as I enjoy a breakfast meal which is fairly nutritious and incredibly convenient. I have made steps to completely remove corn from my diet though.
  • General starch: Avoid things like potatoes and in general, any white food, or any food which could be white. This includes flour, rice and as mentioned, potatoes. Potatoes are really just a bad food. You can however eat sweet potatoes, some say no to this choice, but if you are following a relatively strict paleo for life  ideology it won’t be a problem avoiding starch at all.
  • Legumes: According to strict paleo law, legumes aren’t allowed because they have to be cooked in order to be eaten. This obviously goes against what a super old school burly caveman would have been capable of. Having said that though, legumes can be included to maintain a sufficient amount of calories in your diet. I eat legumes to ensure I get enough caloric density in my meals.
  • Dairy products:  Milk would have been fairly hard to come by for old Ugg the caveman. He’d have had to either have killed the animal providing the milk or he’d have to have caught and cared for it like the modern day cow. My recommendation here would be to avoid milk where possible and eat foods such as butter and ice-cream sparingly. Butter, interestingly enough, can be used to lower the GI of food that inherently has a high GI.
  • Processed meats: This includes any meat which has been overly processed. Meat like polony and vienna sausages are a no-no. This shouldn’t take much convincing as polony is pretty disgusting anyway.
  • Some oils: Avoid oils like corn oil and rice bran oil. You can cook with things like bacon fat and olive oil. Olive oil should be used wisely though as it has a lower burning point than other more common oils such as sunflower oil, for example.

Foods Acceptable According To The Paleo Foods List

  • Meats and eggs: Mark Sisson says you should get eggs wherever possible. I agree with this completely, and the whole cholesterol issue surrounding eggs is not accurate. The quantity and quality of nutrients in a single chicken’s egg is worth and cholesterol knock you might receive from overeating on eggs. Eggs also boost testosterone. FIsh are great for the paleo for life long term vision. Make fish part of your eating routine. You can eat meats with a relatively high fat content, as animal fats are good for the body, and because of the generally low carbohydrate intake on the paleo diet, fats are utilised for uses other than just adding body fat for later use.
  • Vegetables: Load up on veggies like broccoli and spinach. Both contain heaps of good nutrients and spinach covers multiple nutrient columns where it ranks in the top 5 of all foods. A great breakfast in fact is spinach and eggs together.
  • Fruits: I have oral allergy syndrome, which is partly why I started embracing paleo for life in the first case. Timothy Ferriss states that fruits aren’t necessary, and honestly I’d have to agree as fructose isn’t that great for your body. Enjoy fruits, but perhaps include them in your weekly caloric binge day only.
  • Nuts and seeds: Watch out here, while nuts are on the accepted paleo foods list, it is a common mistake for new adopters to over do it on the nut eating. Nuts are full of nutrients, but are also high in fat, and contain compounds which retard certain bodily functions. Eat nuts, but no more than a handful or two every day perhaps.
  • Liquids: Water, litres and litres of water is good. Water is essential for many bodily processes and organs like your liver require a certain minimum level of hydration to operate effectively.
While the lists above are brief, they can guide you in the right direction should you wish to enhance how you are eating at the moment, or if you are interested in what actually makes the paleo diet paleo. I can honestly recommend adopting the paleo for life philosophy, as it is effective and will keep you feeling great all the time. I would recommend a hard adoption, that is overnight. You might experience things such as carbohydrate lows while your body adjusts to the new low carbohydrate intake levels, but after two weeks or so you would have  equalised  and will have a hard time going back to eating a “regular” diet. Ironic that, as it is the modern day “regular” diet that is in fact irregular and incorrect.

 

Tips for adopting the “paleo for life” philosophy:

  • Start with a clear adoption plan: Start buying paleo foods  immediately, but plan to replace existing food types with their paleo food  equivalents  before hand. This will help you build a correlation between what is good and what isn’t as well as make it easier for you to pick foods off of a menu when out for dinner.
  • Have a cheat day: While this isn’t actually a cheat day, but rather an increased  calorie  cycle. Calorie cycling is used by body builders to encourage calorie efficiency. You can eat whatever you like for one day a week only. This calorie spike ironically may make you actually lose weight instead of gain weight, and that weight you may gain on the days following the cheat day is for the most part water retention.
  • Eat more eggs: Eggs are fantastic. Eat them whenever you can, obviously within reason though, you don’t want to rely only on eggs for your protein intake.
  • Get some good supplements: This will help to build the bigger picture of nutrition that is the paleo lifestyle. I take omega’s, green tea extract and multivitamins. Protein shakes are good, but make sure that they don’t contain substances like maltodextrin for sweetness.
  • Read: Read all of Mark Sisson’s and Timothy Ferriss’s work. Mark is a middle aged guy who knows plenty about paleo and primal lifestyles, and you’ll possibly learn the most from his website marksdailyapple.com than any other resource. Timothy focuses more on becoming an effective, best possible version of yourself. He teaches life changing techniques to change every aspect of your life for the better. His new book “The 4 Hour Body”  is amazing to say the least. His information on the benefits of certain foods to be included in your diet is worth purchasing the book alone.And that’s my article on the adoption of the “paleo for life” principle and philosophy. Ultimately, you have everything to gain from becoming a healthier person. You’ll sleep better, have better sex, and most importantly, be able to see and feel results  immediately. Get your caveman on!

If you would like to learn more information about how to live paleo, my 7 Step Paleo Fast Track Guide gives away plenty of information which I should be selling, for FREE.

Click here to get your free copy now!

Wishing you all the best in health,
Andrew.