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Contemporary hunter-gatherers
Nutrition for Humans
These guidelines are a reflection of the best-available evidence on what constitutes an optimal human diet. With subtle variations for each individual and goal, this is the most effective way to eat for fat-loss, sports performance, general health, and longevity.

The human genome evolved and adapted simultaneously with our environment and surroundings over 2.5 million years; thus humans are well adapted to eating certain things for optimum health and to be free of disease. Likewise, there are certain foods that we have not been exposed to long enough for full adaptation to occur- these foods cause a decline in health.

These findings are supported with the best evidence from biology, biochemistry, anthropology, epidemiology, and most importantly: real-world results.

What to eat?
Whole and unprocessed foods:
  • Animal proteins: meat, birds, fish, offal, and eggs.
  • Healthy fats: animal fat, egg yolks, coconut oil, olive oil, avocado, macadamia nuts.
  • Safe starches: sweet potatoes, yams, squash, potatoes, white rice, taro, and cassava.
  • Seasonal vegetables and fruits.
- These foods should form the basis for all you meals. Indigenous and ancestral cultures that are free of chronic disease have eaten various combinations of these foods for hundreds of thousands of years.

What not to eat?
These foods cause problems in most people; humans are not well adapted to them, especially in the quantities provided by the Standard American Diet:
  • Vegetable Oils: Canola, corn, safflower, soy, and nut & seed oils. 
  • Grains: Wheat, rye, barley, oats, millet, etc. Soaking, sprouting, and fermenting these foods increases digestibility and reduces problematic proteins and anti-nutrients.
  • Refined sugars: All kinds. It's addictive - the less sugar, the better.
- When indigenous cultures switch from an ancestral diet to one based on grains, sugars, and vegetable oils, they develop "diseases of civilization".

Our modern lifestyle is the other major contributor to these chronic diseases. Here are some of the basics for fixing it.
  • Sleep: Getting at least 9 hours of sleep every night is imperative to good health. Sleep in a pitch blacksilent, and cool (65 F or less) room.  Do not underestimate the power of sleep.
  • Stress: Our "go go go" life of traffic, work, constant stimulus from electronics, deadlines, and news of impending doom can wreak havoc on our health. Try to do some type of relaxation, meditation, mindfulness, or something else that you enjoy each day.
  • Exercise: You are designed to move. You actually don't even have to do a lot to get the majority of benefits. Resistance train, sprint, and walk. Avoid long aerobic workout sessions. 

What is possible?
You will perform, look, and feel better eating and living like this. Nearly all chronic diseases seen in industrialized countries develop as a result of the discordance between our modern diet/lifestyle and how are biology works. Here's a list of conditions that are caused in majority by our industrial diet:
  • Obesity
  • Diabetes
  • Cardiovascular disease
  • Fatty Liver Disease
  • Hypothyroidism
  • Autoimmune diseases
  • Osteoporosis
  • Bowel disease
  • Depression
  • Arthritis
Humans do not naturally develop these conditions. Eating in a way that is in sync with how we are designed to live gives us the chance to halt or prevent them.


  1. Avoid long aerobic sessions? How is that unhealthy? Btw nice blog man.

  2. Thanks Nick,

    Too much long aerobic work stimulates cellular adaptations similar to the aging process... this is detrimental to telomere length, hormone levels, etc. Accelerated aging is not a something you want to do on purpose.