Your Personal Paleo Code

1. Embrace Your Personal Paleo Code for Optimal Health

What if you could create your own personalized approach to nutrition, one that is designed exactly for your body?

Personalized nutrition. The Personal Paleo Code isn't just another diet; it's a customizable approach to nutrition and lifestyle tailored to your unique genetic blueprint, circumstances, and needs. It acknowledges that one-size-fits-all diets often fail because individuals have varying responses to foods and environmental factors. This code respects the wisdom of our ancestral past while integrating modern nutritional science.

Three-step process. The code is a three-step process: Reset, Rebuild, and Revive. The first step involves a 30-day reset diet to eliminate common inflammatory foods. The second step focuses on reintroducing foods to identify personal sensitivities. The final step involves fine-tuning the diet and lifestyle to address specific health conditions and goals.

Beyond diet. The Personal Paleo Code extends beyond food, encompassing sleep, exercise, stress management, and social connection. It aims to create a holistic approach to health that addresses all aspects of your life, promoting resilience and long-term well-being.

2. Reset Your Body with a 30-Day Dietary Cleanse

The Reset Diet is designed to reduce inflammation, improve digestion, burn fat, identify food sensitivities, reduce allergic reactions, boost energy, regulate blood sugar, and stabilize your mood.

Elimination diet. The 30-Day Reset Diet is a quick-start eating plan that eliminates modern foods that humans aren't genetically designed to eat. It targets and removes common allergens and inflammatory foods, such as dairy, grains, legumes, refined sugars, and processed oils. This allows the body to rest and recover.

Focus on whole foods. The diet emphasizes nutrient-dense, whole foods like meat, poultry, fish, eggs, vegetables, fruits, and traditional fats. It encourages liberal consumption of these foods without calorie counting or strict macronutrient ratios. The goal is to flood the body with essential nutrients and reduce exposure to toxins.

Caveats and modifications. The Reset Diet can be modified to address specific health conditions, such as blood sugar imbalances and autoimmune problems. These modifications may involve limiting fruit and starchy vegetables or avoiding eggs and nightshades. It's essential to consult with a healthcare professional before starting any new diet or exercise program.

3. Prioritize Nutrient Density for Cellular Health

Your body needs about forty different micronutrients for proper physiological function; suboptimal intake of any of them will contribute to disease and shorten life span.

Micronutrient importance. Nutrient density refers to the concentration of micronutrients (vitamins, minerals, and amino acids) in food. These micronutrients are essential for proper physiological function, and deficiencies can lead to various health problems. The modern diet, often high in energy-dense but nutrient-poor foods, contributes to widespread nutrient deficiencies.

Bioavailability matters. It's not just about the amount of nutrients in a food but also how well the body can absorb and utilize them. Factors like the form of the nutrient, the presence of other nutrients, and the presence of antinutrients can affect bioavailability. For example, heme iron from animal products is more bioavailable than nonheme iron from plant sources.

Nutrient-dense foods. Organ meats, fish, red meat, vegetables, fruits, and traditional fats are among the most nutrient-dense foods. These foods provide a wide spectrum of essential nutrients in highly bioavailable forms. A diet based on these foods can help prevent nutrient deficiencies and promote optimal health.

4. Eliminate Dietary Toxins: Gluten, Seed Oils, and Sugar

We’re simply not designed to live this way.

Three dietary toxins. Gluten, industrial seed oils, and refined sugar are three dietary toxins that contribute significantly to modern disease. These substances make up a large portion of the modern diet and can wreak havoc on our health. Reducing or eliminating these toxins can have a profound impact on well-being.

Gluten's impact. Gluten, a protein found in wheat, barley, and rye, can trigger immune responses and damage the gut lining in susceptible individuals. Celiac disease and non-celiac gluten sensitivity are two conditions associated with gluten intolerance. A gluten-free diet may improve symptoms and reduce inflammation.

Industrial seed oils. Industrial seed oils, such as soybean, corn, and canola oil, are high in omega-6 fatty acids and prone to oxidation. Excessive consumption of these oils can promote inflammation and increase the risk of heart disease. Replacing them with traditional fats like coconut oil, olive oil, and ghee can improve health.

Refined sugar's dangers. Refined sugar, including table sugar and high-fructose corn syrup, promotes overeating, weight gain, and insulin resistance. It can also disrupt gut health and contribute to various chronic diseases. Limiting or eliminating refined sugar can improve metabolic function and reduce the risk of health problems.

5. Fuel Your Body with the Right Fats

Fat is the preferred fuel source of the body and should constitute about 40 to 70 percent of the calories in your diet, depending on individual needs.

Fat's crucial role. Fats are a primary energy source for the body and play a role in maintaining healthy skin and hair, regulating body temperature, supporting immune function, and aiding in the absorption of fat-soluble vitamins. Not all fats are created equal, and choosing the right types is essential for optimal health. Saturated and monounsaturated fats should form the bulk of your fat intake.

Saturated fats. Long-chain saturated fats, found in meat and dairy, are structural fats in the human body and are easily burned for energy. Medium-chain saturated fats, found in coconut oil, are easily digestible and have antibacterial and antiviral properties. Saturated fats have been wrongly demonized for decades.

Monounsaturated fats. Monounsaturated fats, found in olives, avocados, and nuts, are also structural fats and have beneficial effects on cardiovascular health. They reduce LDL cholesterol, increase HDL cholesterol, and reduce inflammation.

Fats to avoid. Trans fats, found in processed foods, and industrial seed oils, high in omega-6 fatty acids, should be avoided. Trans fats increase the risk of heart disease, while excessive omega-6 fatty acids can promote inflammation.

6. Carbohydrates: Choose Wisely and Time Strategically

The transition from a raw, exclusively plant-based diet to one that included meat and cooked food (as well as starchy tubers) is what enabled the brains of our pre-human ancestors to grow so rapidly.

Carbohydrates as energy. Carbohydrates are one of the two main energy sources for humans, and they are broken down into simple sugars (glucose and fructose) or indigestible fiber. While glucose, fructose, and fiber are all technically carbohydrates, they each have different effects on the body. The key is to choose the right types of carbohydrates and consume them in moderation.

Prioritize whole foods. Nonstarchy vegetables, fruits, and starchy plants are the best sources of carbohydrates. Nonstarchy vegetables are low in calories and rich in micronutrients and fiber. Fruits contain glucose and fructose, as well as vitamins and minerals. Starchy plants, such as sweet potatoes and yams, are primarily broken down into glucose and are well absorbed by most people.

Carbohydrate timing. The timing of carbohydrate intake can also affect health. Eating more carbohydrates after workouts can help with recovery and muscle growth. Some studies suggest that eating the majority of carbohydrates at dinner may promote fat loss and improve metabolic function.

Limit or avoid. Refined grains and sugars should be limited or avoided. These foods are low in nutrients and can contribute to weight gain, insulin resistance, and other health problems.

7. Move Like Your Ancestors: Integrate Activity into Daily Life

The Personal Paleo Code is a way of life, a process for helping you discover your own ideal way of eating and living.

Inactivity epidemic. Modern lifestyles often involve prolonged periods of sitting, which has detrimental effects on metabolic function, bone health, and cardiovascular health. Even those who exercise regularly may be at risk if they spend the majority of their day sitting. The key is to integrate movement into daily life.

Enduring mover framework. The Enduring Mover framework involves three elements: Stand, Walk, and Push. Standing engages postural muscles and increases energy expenditure. Walking promotes cardiovascular health and reduces stress. Pushing involves incorporating intense physical activity into your routine.

Practical strategies. To become an Enduring Mover, stand for half of the day, take standing breaks every thirty to forty-five minutes, aim for ten thousand steps each day, and engage in moderate-to-vigorous exercise for at least 150 minutes per week.

8. Prioritize Sleep for Recovery and Resilience

The food we eat is perhaps the single most important influence on health.

Sleep's vital role. Sleep is essential for physical and mental health. Chronic sleep deprivation is associated with numerous health problems, including heart disease, diabetes, obesity, and impaired cognitive function. Most adults need seven to nine hours of sleep each night for optimal function.

Modern threats to sleep. Light pollution, electronic media use, changes in work habits, and jet lag are modern threats to sleep. These factors can disrupt the circadian rhythm and suppress melatonin production.

Strategies for better sleep. To improve sleep, make sleep a priority, control your exposure to light, move your body, optimize your sleep nutrition, ditch the stimulants, regulate your nervous system, and create an environment that is conducive to sleep.

9. Manage Stress to Protect Your Health

The food we eat is perhaps the single most important influence on health.

Stress's impact. Chronic stress can wreak havoc on your health, contributing to everything from heart disease to autoimmune disorders. It's essential to manage stress to protect your well-being. There are two types of stress: eustress (positive stress) and distress (negative stress).

HPA axis. When the body perceives a stressor, the hypothalamic-pituitary-adrenal (HPA) axis is activated, releasing hormones like cortisol and epinephrine. Chronic activation of the HPA axis can lead to various health problems.

Stress management strategies. To manage stress, reduce the amount of stress you experience by avoiding unnecessary stressors and addressing physiological problems. Mitigate the harmful effects of stress you can't avoid by reframing the situation, lowering your standards, practicing acceptance, cultivating gratitude and empathy, and managing your time.

10. Cultivate Pleasure and Connection for Well-being

The Personal Paleo Code is a way of life, a process for helping you discover your own ideal way of eating and living.

Social connection. Humans are social animals, and social connection is essential for health. Socially isolated people have a higher risk of disease and death, while those with positive social support have longer life spans and better health. Oxytocin, a hormone released during social interactions, plays a key role in promoting well-being.

Pleasure's role. Pleasure is the antithesis of stress and releases endorphins, which have numerous health benefits. It's essential to cultivate pleasure in your life to counteract the harmful effects of stress.

Strategies for pleasure and connection. To bring more pleasure and connection into your life, prioritize touch, cultivate intimate relationships, get a pet, listen to music, embrace humor, and volunteer.

11. Reconnect with Nature for Physical and Mental Health

The food we eat is perhaps the single most important influence on health.

Nature's importance. Humans evolved in a natural, outdoor environment, and contact with nature is essential for health. Spending time outdoors can reduce stress, improve mood, and enhance cognitive function.

Sunlight's benefits. Sunlight stimulates vitamin D production and has additional benefits, such as reducing blood pressure and regulating the immune system. It's essential to get adequate sun exposure while protecting yourself from sunburn.

Strategies for reconnecting with nature. To reconnect with nature, put plants in your home and office, get to know your local parks, limit your screen time, exercise outdoors, go camping, and get a pet.

12. Fine-Tune Your Code for Long-Term Success

The food we eat is perhaps the single most important influence on health.

Long-term sustainability. Fine-tuning your Personal Paleo Code involves making adjustments to macronutrient ratios, calorie intake, meal frequency, and supplementation to optimize your health and well-being. It's essential to experiment and listen to your body to determine what works best for you.

Macronutrient ratios. The ideal macronutrient ratio varies depending on individual factors, such as genetics, activity level, health status, and goals. Experiment with different ratios to find what makes you feel your best.

Additional strategies. Consider intermittent fasting, superfoods, and targeted supplementation to further enhance your health. Remember to stay flexible and adapt your code as your needs change over time.

Last updated: February 25, 2025