Paleoscenario 1: A diet based on prehistoric lean times

Lets consider this hypothetical, but highly probable scenario in the Paleolithic era:

Times are hard, but most days are delivering a successful hunt. Not an overly large animal, but a good kill nonetheless. The then-top predators and scavengers are about in numbers now. Always looking for an easy kill or a carcass to steal. Storing leftover meat is not an option now. Doing so will just attract the beasts to the campsite. And we don’t control fire yet, so come they will. Ditto for carrying meat with them for ‘lunch’. Fruit and nuts will have to do during the day, and they’re more than just good enough to fuel the hunt anyway.

Every kill needs to be brought back to the camp as quickly as possible, so the members of the hunting party take turns dragging and carrying parts of the carcass. Physically, its a very strenuous activity. Their legs and lungs burn, and the breaks they take are just long enough to allow them to recover for their turn at dragging and carrying. Those sprints to run down the prey didn’t help either. But the hunters are used to the strain. They’re in top physical condition.

When the kill arrives at the tribe, the organs are quickly consumed. At least those fattier portions will sustain the tribe for a day or two should a pack of hyenas bully them out of their kill. There is not much other fat on the carcass – feedlots have not yet been invented Next, the leaner muscle tissue is consumed, and in large quantities if the kill was large. If the kill was small, then some fruit and/or nuts and/or edible roots were eaten to fill the gap. That’s good enough for now – tomorrow is another day. Fruit and nuts can easily fuel them for next hunt, even for days. Those foods at the same time spare their precious muscle tissue and keep their metabolisms ‘miserly’ when it comes to protein. Days with six protein-rich meals and five 150g per serving whey/casein blend shakes are few and far between now…

1. Insulin sensitivity is very high in the morning, with the liver and muscles getting the lion’s share of any carbs consumed (in the old days, those came primarily from fruit) – fat cells get very little – and then only if there is an excess (hard to do with fruit given its ummmm purging qualities)
2. Blood lipid levels naturally elevate in the evening, even if very little fat is consumed. This is probably in anticipation of a meal rich in good fats.

It seems that our ‘hypothetical scenario’ has made such an impression on our genome that our bodies automatically produces the hormonal and metabolic responses to capitalize on the macronutrient ratios dictated by the reality of that harsh period.

Don’t believe me? Then read some of Dr. John Berardi’s works. He has been getting phenomenal results with a nutrient timing strategy very similar to this. The difference is the inclusion of lean protein at every meal. His success is not really in conflict with my theory – its just another ‘Paleoscenario’ – more on that in a separate post.

So, can we capitalize on or abide by this genetic programming? Sure, its simple enough. Just takes a tiny bit of willpower. Here is an easy to follow eating plan, which is good for:

• repairing a damaged (slow) metabolism without having to consume loads of protein.
• Anyone currently on a healthy high-protein, moderate carb, moderate fat weightloss diet whose progress is starting stall
• Anyone currently on a very low calorie diet
• Anyone currently on a very low carb diet e.g. Atkins
• Anyone currently on a very poor/unhealthy diet
• Anyone currently creating a very wasteful and fragile metabolism by consuming unnecessarily huge amounts of protein. Yes you, protein powder junkie. Don’t worry, when you return to your old ways, you’ll get a substantial anabolic effect because your body would have become more ‘frugal’ and less wasteful with consumed protein

The Plan

Do this for only one week:

• Eat a huge fruit-only meal for breakfast (sure, you can have your coffee or tea)
• Eat 2-3 fruit and a handful of nuts for ‘lunch’
• Have a large supper
  • A somewhat lean (not dry chicken breasts, please animal protein source – a large portion. You can add some whole eggs (with yolks) to boost protein.
  • Steamed fibrous veggies sprinkled with some olive oil, and herbs and spices to taste
  • Moderate portion of a ‘slow’ starch (brown rice, oats, yam, etc)
  • Cold salad, with about 20ml of flax oil mixed with a dash of vinegar for a dressing
  • 5 grams of salmon oil to further bump up the omega-3’s – capsule or bottled liquid form

Notes

• Snack on pieces of fruit between meals (Hehe – yes, that’s fruit between your fruit meals ☺)
• If you wish, have a protein-only shake or a small potion of very lean meat 30 minutes before bed
• Stick to this plan for no more than 7 days!
• This is not the ‘Warrior Diet’. You do eat breakfast and lunch – its just that you eat fruit breakfast.

The Follow-up

• If you’re currently on a well-balanced diet that has enough protein and whole food, go back to it for 2 weeks, and then redo this plan if you wish.
• Ditto for those on a high protein, high fat, low carb diet (your organs will love you for it).
• If you’re on a poor diet or a very low calorie, then fix your metabolism by going on a high-protein, moderate carb, moderate fat eating plan that has sufficient calories for 2 weeks, and then do this plan again. Wash, rinse and repeat and watch your body transform.

This is just one scenario that I model in my dietary plan. I believe in cycling both diet and exercise. All cycles are based on scenarios that were likely to be part of daily life of Joe Paleo. There is no magic ratio! So cycle we must. I personally prefer a more chaotic dietary plan that could easily be determined by the roll of a die (future article), as does Art De Vany who lives the paleo-lifestyle and is living proof that it works.

This plan is part of my own strategy on the way back to top shape and good health. Give it a whirl. At the very least, it’ll relieve some dietary boredom.

Oh, and BTW, doesn’t that hypothetical hunt just sound like a great thing to emulate in a workout? I’m actually doing that twice a week now, and will provide details in a future ‘training’ post.

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