This time, the novelty (as often happens) comes from the past, and from a truly remote past: the Paleolithic, the so-called Stone Age, the oldest period of Prehistory.

Eating like primitive humans is possible and, according to some experts, is highly recommended. Of course, considering that life in Prehistory was not all “roses and flowers.” Our ancestors faced many adversities: from fierce animals to the constant need to procure food and shelter, from often adverse weather events to the lack of medicines and the resulting ease of contracting infections and diseases, to accidental deaths caused by falls or traumas. But regarding diet and fitness, some insights could really be useful, clearly adapting them to the needs and lifestyle of us contemporary humans.

Why go back to the caves

“A fundamental premise is that the paleo diet is not just a fashionable trend but is based on scientific studies,” explains Filippo Ongaro, a nutrition expert and pioneer of anti-aging medicine. The starting point is an authoritative research published in 1985 in the New England Journal of Medicine, which shows that humans have changed very little in 40,000 years. DNA has indeed changed by less than 0.02%, so the genetic makeup of modern humans is practically identical to that of Paleolithic humans. And if nature programmed what the human body needed long before agriculture or animal husbandry were practiced, this means that this is still the most suitable and correct diet for humans. “It’s important to return to the Paleolithic diet for which humans are genetically programmed,” says Loren Cordain, professor of sports physiology and health at Colorado State University (USA) and author of “The Paleo Diet.”

What do you eat

So, what did our ancestors eat? Ongaro explains: “They were gatherers and hunters and therefore fed on wild animals, fish, berries, tubers, fruit, seeds, vegetables. Complex carbohydrates, particularly cereals like pasta, bread, rice did not exist simply because agriculture had not yet been invented at that time. However, although low in carbohydrates, the paleo diet is not entirely devoid of them. Carbohydrates are indeed present, in the form of sugars, in fruits and vegetables, although in smaller amounts. But this is definitely an advantage.”

What are the advantages

“By consuming few carbohydrates, insulin levels are kept low, a hormone naturally present in our body that plays a fundamental role in regulating blood sugar. When sugars from carbohydrates like pasta and bread, or sweets and snacks, are introduced into the body, blood sugar levels rise sharply, forcing the pancreas to secrete large amounts of insulin. This predisposes to diabetes, cardiovascular diseases, and, according to some studies, even tumors and degenerative diseases such as Alzheimer’s.

Low insulin levels also allow one to stay fit because it makes the metabolism function correctly and forces the body to burn fats and lose weight without affecting lean mass.”

Another advantage is that more genuine foods are consumed. “The paleo diet indeed includes only natural foods,” Ongaro continues. “Totally banned are all industrially processed foods, and this is a positive and shareable aspect because it means eliminating from one’s diet sausages, snacks, refined foods, and substances that are notoriously unhealthy. Furthermore, the consumption of vegetables, fruits, and the exclusion of cereals and dairy products creates an alkaline, not acidic, environment in the body, with protective effects for bones and overall health.”

Good fats

“Another important aspect is the type of fats consumed by Stone Age humans,” explains Loren Cordain in his book. “Our ancestors ate many good fats, namely monounsaturated fats found in olive oil and nuts. Therefore, their cholesterol levels were low because these healthy fats kept bad cholesterol (LDL) levels minimal, thus preventing arteriosclerosis. Moreover, when polyunsaturated fats (those present in meats) were consumed, a proper balance between omega-3 and omega-6 fatty acids (crucial for cardiovascular disease prevention) was maintained.

The reason? The animals they hunted fed on grass and not on feed, so they had a different fat concentration compared to today’s animals raised on feed.” Another advantage of the Stone Age diet, which any doctor and nutritionist can agree on, is the abundant consumption of vegetables and fruits. This leads to a substantial intake of vitamins, minerals, antioxidants (substances capable of combating cellular aging), and fibers, the latter being extremely useful for regulating the intestines and preventing cardiovascular diseases and cancers.

Learn how to shop paleo

Meat

Given that Stone Age humans did not eat fatty meats because they were not available (only 15-20% of the calories in game meat come from fats), it would be better to look for pasture-fed beef, which is less fatty than grain-fed beef. Choose free-range chickens and often opt for turkey meat, one of the best because it is very lean and even leaner than most game meats. And organ meats? They are mistakenly thought to be fatty, but this is not true. They have a low-fat content and are rich in vitamins, minerals, and omega-3. Unfortunately, game meat is not easy to find or cook.

Fish and seafood

They are ideal foods because they have a high protein and omega-3 content with low fat content. However, it is better to choose wild-caught fish because they contain more omega-3 and avoid canned fish (industrial processes make them less healthy).

Eggs

A healthy food, periodically consumed by prehistoric humans. You can also choose omega-3 enriched eggs: nutritionally excellent, they can be found in some supermarkets or specialty stores.

Fruits and vegetables

If possible, it is better to choose organic: it is known to cost a bit more but is worth it.

Nuts

Choose natural ones (avoid salted) and unshelled because they may contain preservatives. Prefer walnuts because they have an excellent ratio of omega-6 to omega-3.

Forbidden foods

Grains and sugar

Foods with white flour, kamut, spelt, wheat flour 0 and 00; fresh and packaged bread, breadcrumbs, cakes, breakfast cereals, cookies, crackers, fresh and dried pasta, pies, focaccia, flatbreads, ready-made bases for pizza, focaccia, and sweet and savory pies.

Legumes

All types of legumes.

Processed foods

All junk food and industrial products, artificial sweeteners and sugar substitutes (aspartame, saccharin, etc.), industrial fruit juices, canned vegetables, foods with hydrogenated fatty acids, refined oils such as corn, sunflower, and peanut oil.

Why it makes you lose weight

The paleo diet definitely makes you lose weight: it is not true that fruit makes you gain weight. The reason? “It is not easy to get 50% of daily calories from fruits and vegetables due to their low caloric density,” explains Loren Cordain. “In an average diet of 2200 daily calories, it would be necessary to eat almost 3 kg of fruits and vegetables per day, but it is really difficult to consume such a quantity of vegetables. The only precaution is not to overdo it with nuts because they are very caloric, so do not exceed 100 grams per day.”

And what are its disadvantages

“The main objection is this: do paleo foods still exist?” asks Ongaro. “Today’s intensive farming has nothing to do with the meat that was obtained during Paleolithic hunts. Today, we consume meats rich in omega-6 and poor in omega-3. Therefore, we are consuming proteins with inflammatory effects that, if consumed in excess, can have repercussions on our health, exposing us to cardiovascular diseases and increasing the risk of tumors. Personally, I do not agree with completely eliminating legumes, which Paleo Diet proponents consider ‘modern’ foods, non-existent in the Paleolithic, and particularly irritating to the intestines. This reasoning might be valid, eventually, regarding cereals, given the ever-increasing prevalence of gluten sensitivity (a substance present in the vast majority of cereals). Even though their elimination could still pose a risk: desensitization to cereals. This means concretely that, if they are reintroduced after a period of absence, they could cause absorption and digestibility problems. Another objection often raised against Paleo Diet supporters is the accusation of excessive consumption of animal proteins. However, according to Loren Cordain, this is a false myth, debunked by a study by scientists at the Royal Veterinary and Agricultural University of Copenhagen, which states that a significant consumption of meat does not burden the kidneys at all.

And finally, train like a caveman!

Prehistoric humans lived a life vastly different from ours: they had to procure food, escape from wild animals, protect themselves from adverse weather conditions… In short, a lifestyle that included long walks, sprints, runs, and jumps. But what sense does it make to extrapolate it from the past and reintroduce it into modern life? “Certainly because short but intense physical activity has a very positive impact on bone and muscle density,” explains Ongaro. “Even sprints and jumps are definitely useful because they increase cardiovascular and respiratory endurance, strength, flexibility, power, speed, and agility.”

Why short

The hand-to-hand fight with a ferocious beast was necessarily short: either the man killed or was killed. The whole thing lasted only a few minutes.”

Why intense

“To avoid becoming prey in turn. It is indeed impossible to modulate intensity when being attacked by a lion or running slowly if the gazelle escapes. When life is at stake, you give it all immediately.”

Why infrequent

“Hunting followed the rhythms of hunger. Therefore, many days could pass between one hunt and another, even 15-20 days, a period in which physical effort was very limited. In practice, we were used to very infrequent exertions, once or twice a week at most, then ‘resting’ for another one or two weeks on average.”

How the training is conducted

“To achieve great results in physical fitness, it is enough to train 2-3 times in 7 days, for one hour to an hour and 20 minutes per session, and then rest in the third or fourth week following the program. Sprints on the treadmill alternated with jogging, short but very intense weight training sessions are planned. And by respecting the physiological rhythms of our body, one stays fit and loses weight with many advantages.”

Cardiovascular benefits

“Certainly, a more natural diet is beneficial for the body in general and particularly protective for the cardiovascular system.” As for the benefits of physical activity, they are indisputable, regardless of the sport practiced.