The Paleo Manifesto

Are you truly eating and living the way your body was designed, or are modern habits dragging you away from optimal health?

1. Modern life clashes with our evolutionary roots

The modern world, with its convenience and technological advances, stands starkly opposed to the natural environment our ancestors adapted to. Today, many people lead lives that center around sedentary work, constant stress, and processed food, making it hard for the body to function as it was designed. The author describes his own experience of overworking in a consulting firm, neglecting exercise, and over-relying on caffeine. These habits took a toll on his energy and overall health.

In contrast, early humans spent their days foraging, hunting, and cooking, immersing themselves in activities that sustained their survival. Their routine, though dictated by necessity, was the foundation of a lifestyle that encouraged movement, balance, and a natural alignment with their environment. Despite its challenges, their way of living had physically and mentally beneficial elements that modern life often lacks.

The story of gorillas at a Cleveland zoo further drives home the point. Even though the zoo followed official dietary guidelines when feeding its gorillas, they suffered from poor health and abnormal behaviors. Only when caretakers replaced processed food with wild plants did the gorillas’ health stabilize. This example highlights how species thrive when they align their lifestyle—especially diet—with evolutionary expectations.

Examples

• Overwork and stress-filled days in modern offices contrast with active ancient lifestyles.
• Gorillas at the Cleveland Zoo returned to health after trading industrial biscuits for natural foods.
• Our ancestors’ active and purposeful days included tasks like hunting and gathering that kept them fit and engaged.

2. Prehistoric humans enjoyed better health

Before agriculture and industrialization, humans ate diets rich in nutrient-dense roots, tubers, and meat. This gave them robust health, with straight teeth and disease-resistant bodies. The author recalls seeing the skull of an 80,000-year-old hunter-gatherer at Harvard University. It featured perfect teeth, free of cavities, and likely belonged to a strong, lean individual.

When humans shifted to farming, their diets became heavily reliant on starchy cereals like wheat and corn. This led to health problems, including tooth decay and shorter stature. Archaeologists have observed these physical differences in ancient remains; farmers’ skulls showed significantly more cavities, and their bodies lacked the stamina and resilience seen in their hunting ancestors.

The Industrial Revolution worsened matters. The rise of refined grains, sugar, and urban living brought obesity, infectious diseases, and vitamin D deficiencies. Living indoors more often created new challenges, like rickets, caused by inadequate sun exposure and thus insufficient vitamin D levels.

Examples

• Ancient hunter-gatherer remains show strong, cavity-free teeth and leaner bodies.
• Early farmers’ skeletons reveal worse nutrition and health after switching to grain-based diets.
• Urban industrial lifestyles led to medical issues like rickets and poor dental health in the 18th century.

3. Eating like a hunter-gatherer is key

Our ancestors thrived on a diverse diet that depended on the seasons. They consumed a wide variety of plants, animals, and even insects. Additionally, early humans used all parts of animals—organs, bones, and tissue—maximizing nutrition. In contrast, modern Western diets limit variety and avoid nutrient-rich foods like organ meat.

You don’t have to live in the wild to mimic this approach. A balanced diet includes meats, fish, a variety of plants, and water. Replacing packaged, unwholesome options with whole foods can return you to the way humans evolved to eat. Start by making the bulk of your meals plant-based, supplemented by high-quality protein from meat and fish.

Adding foods like fermented vegetables or liver can significantly boost gut health and provide essential nutrients. Simple cooking adjustments—like using low heat and healthier fats such as olive oil—help preserve foods’ natural benefits. These small changes create a fulfilling, health-focused routine.

Examples

• Seasonal foraging provided ancient humans with hundreds of plant species and animal sources.
• Western diets miss out on nutrient-packed organ meats and bones.
• Fermented foods and low-heat cooking methods protect vital nutrients and improve digestion.

4. Cut processed and industrial foods

What we avoid eating is just as important as what we consume. Most grocery store items today—loaded with added sugars, refined oils, and artificial flavors—are far removed from the foods our ancestors relied on. Such “industrial foods” are products of mass production, crafted to be long-lasting and cheap but are harmful to our bodies.

When comparing processed foods, ask yourself: Could this be replicated with natural methods? If not, it likely contains ingredients your body doesn’t process well, like corn syrup or chemical additives. Cereal grains and pasteurized dairy are two major culprits. Cereal grains, including wheat and corn, carry toxic proteins that disrupt digestion, while pasteurized dairy often strips away beneficial fats and proteins.

Instead, focus on full-fat dairy options like raw milk or artisanal cheese, which are easier to digest and more nutrient-rich. By returning to traditional, less processed options, you let your body access the nourishment it needs.

Examples

• Industrial foods like corn syrup-laden drinks cannot be recreated at home.
• Grains such as wheat cause inflammation and gut issues in most people.
• Full-fat, unprocessed dairy options like real yogurt support better digestion than skim or industrial milk.

5. Misconceptions shape popular diets

Mainstream diets tend to oversimplify science or rely on ideology instead of facts. For instance, some weight-loss plans promote extreme calorie counting, claiming that all calories are equal. But that’s not true; a calorie from healthy fats like avocado has completely different effects than one from processed sugar.

Another controversial misconception is around meat. Critics argue it’s unhealthy, but evolutionary evidence shows humans evolved to eat meat over the past 2.6 million years. Meat is uniquely packed with nutrients like vitamin B12, which plants cannot provide. Many people adopt vegetarianism for health reasons, yet they unknowingly benefit more from avoiding processed food than from abstaining from meat.

A French example busts another myth: that high-fat diets automatically lead to heart problems. The French regularly eat foods high in fat yet enjoy remarkably good health. This challenges the stigma against fats and underscores a need to embrace unrefined, whole-food sources rather than fear them.

Examples

• A gram of healthy fats functions differently in the body compared to carbs like sugar.
• Meat contributed to human evolution by providing vital vitamins, including B12.
• French dietary habits highlight that natural fats don’t inherently harm heart health.

6. Activity levels affect long-term health

Living actively is just as vital as eating well. Early humans traveled miles daily while hunting or foraging, far from today’s sedentary office life. The average modern person walks only a fraction of the distance covered by our ancestors. This lack of movement leads to metabolic slowdowns and poorer overall health.

Even small adjustments—like standing desks—can counter modern stagnation. Standing while working increases energy, focus, and calorie-burning potential. Regular movement not only complements a healthy diet but restores the body’s ability to regulate cholesterol and stay agile.

Daily walks are another easy way to incorporate more activity. By mimicking the daily habits of ancient societies, even in small bursts, modern lifestyles can once again work in harmony with nature.

Examples

• Hunter-gatherers regularly walked 6–9 miles a day, staying fit and mobile.
• Standing desks enhance metabolism and concentration during work hours.
• Afternoon strolls provide sunlight, boost vitamin D, and encourage mental rejuvenation.

7. Thermoregulation helps revive metabolism

Temperature extremes—like heat or cold—can spark powerful changes in the body. Ancient humans encountered these naturally, whether through exposure to cold winters or the heat of fires. By mimicking these conditions today, we can boost metabolic health and inflammation control.

For example, saunas reduce stress and encourage faster recovery through sweating, which purges toxins. On the flip side, exposure to cold—via cold showers or ice baths—can burn fat as the body struggles to stay warm.

Olympic swimmer Michael Phelps demonstrates the power of thermoregulation. He burns countless calories beyond exercise due to time spent in cold water. Such examples show we can deliberately incorporate these methods into our own lives for metabolic benefits.

Examples

• Intense sauna heat relaxes muscles and eliminates harmful bacteria.
• Cold showers activate fat-burning thermogenesis.
• Michael Phelps burns extra calories by training in cold pools for hours.

8. Personalized diets account for individual needs

No single diet fits everyone perfectly. Allergies, food sensitivities, and genetic makeup all play a role in determining the best nutritional approach. Experimentation is necessary to find what works for you, as even “healthy” foods may not suit everyone equally.

Adopting a paleo diet doesn’t mean rigid rules. Treating yourself on special occasions or holidays can ensure balance and prevent burnout. Flexibility allows individuals to sustainably commit to this lifestyle while maintaining joy and satisfaction.

Personalizing your meals also ensures you meet your body’s unique demands. By tracking your responses to certain foods, you can refine a plan to optimize energy and avoid discomfort.

Examples

• Allergies make certain commonly “healthy” foods unsuitable for some.
• Occasional indulgences reinforce a balanced perspective toward dieting.
• Regularly testing foods helps identify what energizes or negatively affects you.

9. Replacing sugar with sustainable satisfaction

One of the hardest transitions for modern eaters is reducing their sugar consumption. Refined sugars are empty calories that cause spikes in energy but fail to deliver sustained nourishment. Replacing sugary foods with nutrient-dense alternatives keeps the body energized longer and improves metabolic health.

Challenging as it might seem, cutting added sugar doesn’t mean compromising flavor or enjoyment. Foods like natural fruits offer sweetness alongside vitamins and fiber. Adjusting gradually lets you replace poor-quality treats with options rooted in nature’s richness.

Examples

• Refined sugar contributes to metabolic fatigue and weight gain.
• Natural fruits provide sweetness while delivering vital nutrients.
• Eliminating sugar gradually prevents withdrawals and ensures a smoother transition.

Takeaways

1. Incorporate at least 15 minutes of walking daily to mimic ancestral activity patterns.
2. Introduce fermented and nutrient-rich foods into your diet, such as sauerkraut or liver.
3. Try occasional cold showers to engage fat-burning thermogenesis and boost metabolism.