The Paleolithic Diet, commonly known as the Paleo Diet, is all about getting back to basics and eating in a way that’s more in line with how our ancestors ate. It focuses on whole, unprocessed foods—like meats, fish, vegetables, fruits, nuts, and seeds—that were available to humans before the advent of agriculture.
The idea is simple: by eating the kinds of foods humans evolved to thrive on, we can support better health, improved energy, and overall well-being. The diet eliminates modern processed foods, grains, legumes, and dairy, which are thought to contribute to many common health problems today.
In this guide, you’ll learn the benefits of the Paleo Diet, its potential challenges, and find a sample meal plan to help you get started. You’ll also discover how adding supplements like functional mushrooms can boost your performance and take your health to the next level.
Quick Summary
- Whole Foods Focus: The Paleo Diet emphasizes fresh, unprocessed foods like meats, fruits, vegetables, nuts, and seeds.
- Foods to Avoid: Processed foods, grains, legumes, and dairy are restricted.
- Benefits: Potential for weight loss, improved energy, and reduced inflammation.
- Challenges: Limited food variety and nutrient deficiencies, particularly in calcium and vitamin D.
- Performance Boost: Adding functional mushrooms, NMN, or Resveratrol can further enhance health and performance outcomes.
What Is the Paleolithic Diet?
The Paleolithic Diet, or "Paleo Diet," is based on eating the whole, unprocessed foods our ancestors consumed during the Paleolithic era. The diet emphasizes nutrient-dense options like grass-fed meats, fish, fruits, vegetables, nuts, and seeds while excluding modern processed foods, grains, legumes, dairy, and refined sugars.
The idea behind the Paleo Diet is that our bodies are best adapted to the foods available before agriculture, which is believed to reduce the risk of modern health issues like obesity, diabetes, and inflammation. By focusing on high-quality proteins, healthy fats, and natural carbohydrates, the Paleo Diet helps support weight management, improved digestion, and overall well-being.
Why Certain Foods Are Excluded
- Grains and Legumes: Contain antinutrients like lectins and phytates, which can interfere with digestion and nutrient absorption.
- Dairy: Many people are lactose intolerant or sensitive to dairy, which can lead to inflammation and digestive discomfort.
- Processed Foods: Modern additives, preservatives, and artificial ingredients are avoided as they are linked to chronic diseases.
By returning to a diet centered on whole, natural foods, the Paleo Diet seeks to align with human biology and promote better long-term health.
Key Foods to Include in the Paleolithic Diet
- Protein Sources
- Grass-fed Meats: These provide a rich source of high-quality protein, omega-3 fatty acids, and essential nutrients.
- Poultry and Fish: Chicken, turkey, and fish like salmon offer lean protein and healthy fats. Wild-caught fish is especially favored for its omega-3 content.
- Eggs: Packed with essential amino acids and healthy fats, eggs are a great addition to any Paleo meal plan.
- Fruits and Vegetables
- Organic, Fresh Produce: Fruits like berries and vegetables like leafy greens are rich in vitamins, minerals, and antioxidants.
- Starchy Vegetables: Sweet potatoes and squashes are excellent for providing complex carbohydrates and fiber.
- Healthy Fats
- Avocado: Full of monounsaturated fats that support heart health.
- Olive Oil: A staple in Paleo kitchens for its healthy fat profile.
- Nuts and Seeds: Almonds, sunflower seeds, and walnuts are great sources of fats and micronutrients like magnesium.
Foods to Avoid on the Paleolithic Diet
- Processed Foods: These contain additives, preservatives, and artificial ingredients that are far removed from the natural foods of the Paleolithic era.
- Grains and Legumes: Wheat, rice, corn, and legumes are excluded due to their high carbohydrate content and antinutrients like lectins and phytates, which can interfere with nutrient absorption.
- Dairy: Milk, cheese, and yogurt are not considered part of the diet since early humans did not consume dairy products.
- Refined Sugars and Oils: Items like white sugar, high-fructose corn syrup, and vegetable oils should be avoided as they contribute to inflammation and metabolic issues.
Benefits of the Paleolithic Diet
The Paleolithic Diet has been widely studied for its potential benefits, many of which are linked to weight loss, improved metabolic health, and reduced inflammation. Below, we explore these benefits in greater depth, with references to scientific studies that support the claims.
Weight Loss and Improved Body Composition
One of the most notable benefits of the Paleo Diet is its impact on weight loss and body composition. The diet’s focus on whole, nutrient-dense foods, particularly protein, leads to increased satiety, meaning you feel full for longer, which helps reduce calorie intake naturally.
A 2014 study published in the European Journal of Clinical Nutrition compared the effects of a Paleolithic diet to a typical diet rich in whole grains and dairy. The results showed that those following the Paleo Diet experienced greater reductions in body weight and waist circumference over a 12-week period. This suggests that the Paleo Diet may be more effective for fat loss compared to conventional diets focused on calorie restriction.
Furthermore, protein from grass-fed meats and wild-caught fish is not only a rich source of essential amino acids but also increases thermogenesis—how much energy your body uses to digest food. Higher protein intake has been shown to boost metabolism and help preserve muscle mass during weight loss. This is particularly beneficial for those seeking to lose fat while maintaining lean muscle tissue.
Better Blood Sugar Control
The Paleo Diet also shows promise for improving blood sugar regulation, a critical factor for those with insulin resistance or type 2 diabetes. By eliminating refined sugars and grains, which cause rapid spikes in blood glucose, the Paleo Diet helps stabilize insulin levels and reduce overall blood sugar.
A study published in Diabetes, Metabolic Syndrome and Obesity in 2015 found that individuals with type 2 diabetes who followed a Paleo Diet for 14 weeks experienced a significant reduction in hemoglobin A1c levels (a marker for long-term blood sugar control), as well as lower fasting blood glucose levels. These improvements were attributed to the elimination of refined carbohydrates and the inclusion of fiber-rich vegetables and protein, which help slow the absorption of sugar into the bloodstream.
Enhanced Energy and Mental Clarity
A common report from individuals who switch to the Paleolithic Diet is a noticeable improvement in energy levels and mental clarity. Unlike diets that include processed carbs and sugars, which often cause energy crashes, the Paleo Diet provides sustained energy through its emphasis on nutrient-dense foods.
High-quality proteins and healthy fats, such as those found in avocados, olive oil, and nuts, provide a steady source of fuel for both the body and the brain. Research in Nutritional Neuroscience shows that diets rich in essential fatty acids, particularly omega-3s from fish, can improve cognitive function and mood. This makes the Paleo Diet not only beneficial for physical health but also for maintaining mental sharpness and emotional well-being.
Reduced Inflammation and Improved Gut Health
Chronic inflammation is a root cause of many diseases, including heart disease, arthritis, and autoimmune disorders. The Paleolithic Diet may help reduce inflammation by eliminating processed foods, refined sugars, and grains, all of which are known to contribute to inflammatory responses in the body.
A study published in Lipids in Health and Disease found that following a Paleo Diet reduced inflammation markers, particularly C-reactive protein (CRP), in individuals with metabolic syndrome. This reduction in inflammation can lead to a lower risk of chronic diseases and improve overall quality of life.
Moreover, the diet’s emphasis on fiber-rich vegetables and fruits supports a healthy gut microbiome. A balanced gut microbiome is essential for regulating inflammation, improving digestion, and supporting immune function. By eliminating gut-irritating foods like gluten and lectins (found in grains and legumes), the Paleo Diet promotes better digestive health and may alleviate symptoms like bloating and gas.
Potential Cardiovascular Benefits
Although high in fats, the Paleolithic Diet promotes the consumption of heart-healthy fats from sources such as olive oil, fish, and nuts. These fats are rich in omega-3 fatty acids, which have been shown to support cardiovascular health by reducing triglycerides, improving cholesterol levels, and lowering blood pressure.
In a 2009 study conducted by Cardiovascular Diabetology, participants following a Paleo Diet showed improvements in blood pressure, cholesterol levels, and arterial function compared to those following a Mediterranean-style diet. This suggests that, when done correctly, the Paleo Diet can help improve heart health, even though it eliminates grains and legumes traditionally considered heart-healthy.
Enhanced Muscle Recovery and Performance
Due to its high protein content and rich supply of micronutrients, the Paleo Diet can also aid in muscle recovery and athletic performance. The diet provides a significant amount of amino acids necessary for muscle repair, particularly when combined with regular exercise.
In addition, functional mushrooms such as Cordyceps and Lion’s Mane, which can be incorporated into a Paleo lifestyle, have been shown to further enhance physical performance and cognitive function. Cordyceps, in particular, has been studied for its ability to increase VO2 max, or oxygen uptake, during exercise, making it a valuable supplement for endurance athletes.
By adopting the Paleolithic Diet, individuals not only consume foods that promote weight loss and improved metabolic health, but they also enhance energy levels, mental clarity, and muscle recovery. The diet’s anti-inflammatory properties and ability to support blood sugar control make it a powerful tool for improving overall health and longevity.
Potential Challenges of the Paleolithic Diet
Nutrient Deficiencies
The exclusion of dairy and grains may lead to deficiencies in calcium, vitamin D, and other nutrients typically found in these foods. It’s important to find alternative sources, such as fortified foods or supplements, to maintain adequate intake.
Restrictive Nature
The strict guidelines of the Paleolithic Diet can make it difficult to maintain, especially in social settings where grains and processed foods are commonly served. Additionally, the limited food variety may lead to cravings or difficulty in sticking to the plan.
Social and Practical Limitations
Dining out or attending events can be challenging when following the Paleo Diet, as many dishes include non-compliant ingredients. Meal prepping and bringing your own food can help mitigate these limitations.
Tips for Success on the Paleolithic Diet
- Plan Your Meals: Meal prepping can make sticking to the Paleo Diet easier by ensuring you always have compliant foods on hand.
- Stay Hydrated: Drinking plenty of water is crucial for overall health, especially when consuming a high-protein diet.
- Monitor Progress: Keep track of your energy levels, weight, and any changes in digestion or mood.
Combining the Paleolithic Diet with Supplements
While the Paleolithic Diet provides a strong foundation for health by focusing on whole, nutrient-dense foods, adding certain supplements can take your health and performance to the next level. Supplementing with functional mushrooms, NMN, and resveratrol can enhance the benefits of this diet, improving everything from energy and endurance to cellular health and longevity. Below, we explore how these supplements work synergistically with the Paleo Diet and why they are worth considering.
Functional Mushrooms for Enhanced Performance and Health
Functional mushrooms have long been valued for their health-promoting properties, and they pair perfectly with the Paleolithic Diet. These mushrooms—such as Lion’s Mane, Reishi, Cordyceps, and Chaga—are packed with bioactive compounds that support cognitive function, immunity, and physical performance.
For instance, Cordyceps is known to improve exercise performance by increasing oxygen uptake and endurance. In a study published in The Journal of Alternative and Complementary Medicine, researchers found that athletes who were supplemented with Cordyceps experienced a significant increase in VO2 max (a measure of aerobic capacity) compared to a control group. This makes Cordyceps an ideal supplement for those on the Paleo Diet who engage in regular physical activity or endurance sports.
Similarly, Lion’s Mane is renowned for its ability to support brain health and cognitive function. Research published in Phytotherapy Research demonstrated that Lion’s Mane can help improve memory and cognitive function, particularly in older adults. Including this supplement in your Paleo routine can enhance mental clarity and focus, which is beneficial for both work and athletic performance.
For those interested in incorporating functional mushrooms into their Paleo lifestyle, Brain Brands Functional Fuel Seven Mushroom Blend Coffee is an excellent option. This blend combines the power of multiple mushrooms like Lion's Mane, Cordyceps, and Reishi, providing an easy and delicious way to enjoy the benefits of these superfoods alongside your Paleo meals.
NMN: Supporting Cellular Energy and Longevity
Nicotinamide Mononucleotide (NMN) is a precursor to NAD+ (Nicotinamide Adenine Dinucleotide), a crucial molecule involved in cellular energy production and metabolism. As we age, NAD+ levels decline, which can lead to reduced energy, slower metabolism, and other signs of aging. Supplementing with NMN helps boost NAD+ levels, thereby enhancing cellular energy and promoting healthy aging.
In a 2019 study published in Cell Metabolism, researchers found that NMN supplementation improved endurance, energy metabolism, and mitochondrial function in older adults. By increasing NAD+ levels, NMN helps cells produce energy more efficiently, making it an ideal supplement for those following the Paleo Diet, which already emphasizes nutrient-dense, energy-boosting foods.
Incorporating Brain Brands NMN into your Paleo routine can provide an extra layer of support for your metabolism and energy levels. Whether you’re looking to enhance your workout performance or simply boost your energy throughout the day, NMN works in tandem with the Paleo Diet’s focus on whole, natural foods to improve cellular function and longevity.
Resveratrol: The Power of Antioxidants for Longevity
Resveratrol is a powerful antioxidant found naturally in the skin of grapes, berries, and certain nuts. It has gained significant attention in the health world for its potential to promote longevity and protect against age-related diseases. By reducing oxidative stress and inflammation, resveratrol supports cardiovascular health, brain function, and healthy aging.
A study published in Nature highlighted that resveratrol activates a family of proteins called sirtuins, which play a role in cellular health and longevity. These proteins are involved in regulating cellular repair, metabolism, and inflammation, all of which are crucial for maintaining long-term health.
For those following the Paleo Diet, adding a resveratrol supplement can complement the diet’s anti-inflammatory benefits. By reducing oxidative stress, resveratrol helps to protect cells from damage, enhancing the overall effects of the Paleo Diet’s emphasis on whole, unprocessed foods. You can easily add resveratrol to your regimen by trying Brain Brands Resveratrol Powder, which provides a potent dose of this powerful antioxidant.
Why Supplements Are a Natural Fit with the Paleo Diet
The Paleolithic Diet emphasizes eating as naturally as possible, focusing on whole, unprocessed foods. However, in today’s modern world, even the healthiest diets may lack certain nutrients due to soil depletion, environmental factors, and lifestyle demands. Supplements like functional mushrooms, NMN, and resveratrol help fill in these gaps, providing a natural extension of the Paleo Diet’s principles.
By supporting cellular energy, enhancing performance, and protecting against aging, these supplements align with the Paleo philosophy of optimizing health through nature-based solutions. The key is choosing high-quality, natural supplements that work synergistically with the foods you’re already eating.
Final Thoughts
Combining the Paleolithic Diet with supplements like functional mushrooms, NMN, and resveratrol can significantly enhance your health journey. Whether you're looking to boost your energy, improve endurance, or support long-term vitality, these supplements complement the Paleo Diet’s focus on whole, nutrient-dense foods. Consider incorporating Brain Brands Functional Fuel Seven Mushroom Blend Coffee, NMN, and Resveratrol Powder to unlock the full potential of your diet and performance goals.
