The Caveman’s Fixes for 5 Paleo Mistakes

I needed an “angle” for this post so I used the Paleo angle. But this post has applicable info for EVERYONE’S healthy eating journey.

I believe there is great wisdom in obeying our roots. Although I began a grain-free diet (the GAPS diet) to treat my ulcerative colitis, I’ve become very interested in the Paleo/Primal community and lifestyle. It makes sense to me that evolution has fated our bodies to work optimally under certain dietary conditions.

But when we merge the caveman diet with modern conveniences and stubborn dietary dogma, we run into problems. Here, we look to caveman Grok for easy solutions to 5 common Paleo mistakes.

Caveman's fixes for 5 Paleo Mistakes

1.  Slow down on the nuts and seeds

It would take Grok and his family half a day to shell enough almonds to make the equivalent of a couple cups of almond flour. Although we have easier access to this grain-free baking staple, we shouldn’t go crazy with the nut flours and nut/seed butters.

Further, nut/seed butters and flours disguise the actual volume of nut/seed consumption. For example, a cup of almond flour contains 90 almonds and a tablespoon of almond butter contains 7 almonds… so we can often eat huge amounts of nuts without noticing it.

avoiding nuts on a grain-free diet Nuts and seeds, while beneficial in moderation, contain anti-nutrients like phytic acid and enzyme inhibitors. Soaking nuts/seeds in salt water greatly reduces these components, but it still leaves the problem of oxalates. I’ve already discussed oxalates (what I call the “grain-free diet trap“), a point especially pertinent for those with leaky guts.

Perhaps the most detrimental problem with excessive nut/seed intake is that they are very high in polyunsaturated fatty acids. While omega-3 fatty acids are anti-inflammatory, polyunsaturated fats– a.k.a omega 6 fatty acids–are pro-inflammatory. Additionally, excess polyunsaturates disrupt hormones, impair thyroid function, impair the immune system, contribute to weight gain, and more (source). While omega 6’s are necessary in our diet, we generally have waaaay too much omega-6 to omega 3 in our diet.

Finally, the seasons naturally constrained Grok to a rotation diet. For example, almond harvest lasts from August to November and walnuts are in season from November to June (source). Again, it benefits us to look to Grok and be conscious of variety, rotation, and season when consuming nuts and seeds.

2. Don’t eat lean protein

As Dr. Weston Price recorded in his landmark book, primitive cultures greatly valued the organ meat and fatty pieces of animals. Likewise, Grok would have consumed animal protein along with its naturally-occurring fats. Boneless, skinless chicken breasts? Not for Grok.

Further, according Nourishing Traditions, the Bible of impolitically correct nutrition

Protein cannot be adequately utilized without dietary fats. That is why protein and fats occur together in eggs, milk, fish and meats. A high protein, low fat diet can cause many problems including too rapid growth and depletion of vitamin A and D reserves.

So enjoy the marbled cuts of beef, the egg yolks, and the chicken skin. But do make it a priority to source local, grassfed/pastured animals. Since animals store toxins in their fat, supermarket meat and dairy is laced with toxins, hormones and antibiotics.

3. Stop drowning your body in water

water bottle

Today, many self-proclaimed health fanatics see their huge, BPA-free water bottle as a body extension. Religiously, they down half their body weight in ounces of water every day. Trust me, mainstream health fanatics, there’s no judgement here. Because I used to do the same thing.

Fortunately, I know better now and my body thanks me for it. I began to ponder the fact that Grok didn’t carry a water bottle and there was no way this innocent being, incorrupted by the media, forced himself to drink copious amounts of water. Matt Stone sums it up perfectly in Eat for Heat: The Metabolic Approach to Food and Drink when he says,

No other creature is so removed from its instinctual programming to the point of accidentally over drinking.

In his popular book Eat for Heat, Matt explains how excessive water intake can actually lower metabolism rate.

Nutrition expert Dr. Natasha Campbell Mc-Bride also contradicts the 8-glasses-a-day rule. In her book The Gut and Psychology Syndrome Diet, She recommends an intake of about 1 liter of water (or another healthy liquid, such as homemade bone broth) per day. That is about 3 drinking glasses of liquid.

Additionally, when the adrenals are stressed or fatigued, excess water intake without adequate salt intake can lead to cellular dehydration. (Source)

I’m going to go into more depth on this topic in a later post, but the main point is not to force yourself to drink excessive amounts of water.

4. Don’t cook in chemicals

Grok didn’t face this issue, but we do. It takes time, effort, and money to separate ourselves from the onslaught of modern chemicals. Besides chemicals in our personal care and home cleaning products, our cooking supplies pose a source of toxins such as:

  • Aluminum foil
  • Aluminum bakeware
  • Aluminum coated pots
  • Microwaves
  • Plastic wrap
  • Teflon pans
  • Plastic cooking utensils
  • BPA-laced tupperware

So, what are some affordable solutions? Search Ikea for safe cooking supplies. I love their stainless steel pots and glass mixing bowls. Next, hit the local thrift stores for great prices on glass bakeware. It also makes sense to invest in a set of Pyrex for storing leftovers.

Finally, I recommend getting a good cast iron pan and Le Creuset Enameled Skillet. The latter costs a pretty penny, but it is naturally non-stick and will last forever.

5. Eat Enough Carbs

I think it is time we stop demonizing individual macronutrients (fats, carbs, proteins) and learn to listen to our body and give our body what it needs to thrive. Our caveman ancestors were able to listen and understand their individual body needs. We need to re-connect with the ability to listen to our body.

It is easy to go too low carb on a grain free diet, such as the GAPS diet or the Paleo/Primal diet. But our bodies need carbs. Carbs support healthy metabolism, hormone production and regulation, thyroid function, adrenal function and overall energy. When I first started a grain free diet, I accidentally went too low carb and it resulted in frequent dizzy spells and light-headedness. Now, I rely on starchy vegetables (carrots, winter squash, etc), raw fruits and raw honey to provide my body with the building blocks of healthy cells.

For further reading on carbs and health, I recommend Matt Stone’s book Eat For Heat and Ann Marie’s article Why I Ditched Low Carb.

Do you follow a grain free, Paleo or Primal diet? Do you think we should look to Grok regarding the best ways to nourish our body? 

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Comments

      • eema.gray says

        Matt Stone is very . . . . . challenging, isn’t he? The whole no, you do not have to drink half your weight in water, every day thing has been very hard for me to take on board and apply. I’m used to drinking a gallon (or more) every day. No wonder my hands and feet are always cold! This winter time, I’ve found that drinking about a liter of room temp water generally does it, sometimes more, sometimes less.

        • Mae says

          I would love some research on how not over-drinking water can be done while breastfeeding. Every breastfeeding resource says to drink water — plenty and plenty of water to keep a good milk supply and not dehydrate yourself. And yet, after 2 yrs. of nursing a baby (and I think, drinking a good amount of water) I feel like I have a very slow metabolism. Slower than before I had babies. I’m not sure what the answer is here?!

          • Nancy in Alberta says

            Hi, Mae,
            I personally found that drinking a quick glass of water after a nursing session was completely adequate to keep my milk supply up. I roughly calculated that my baby probably drank that much in milk, so I’d need about that much water to make an equal amount of milk. No science involved; it did, however, prove to work for me.
            I also felt like my metabolism wasn’t related to nursing, although I can see how our bodies may hold onto fat when nursing in order to be able to keep up milk production in case of “famine”. Some people are more efficient at keeping body fat in case of “famine”! Mine included. I see it as a very individual process, and not one we can say: “this is the formula,” in the sense of how much body fat we hold on to while nursing. There are all kinds of factors affecting our metabolism. I don’t think I’d necessarily connect slow metabolism with nursing, since it’s the most natural, beneficial nutrition for your baby. On the other hand, maybe it is that nursing is affecting your metabolism, but it’s possible you need that slower metabolism in order to make better milk…just thinking out loud here.

  1. krystal says

    Great post! Do you have any references/ sources about aluminum toxicity from foil and bake ware? Thanks!

    • says

      Hi Krystal! I don’t have any scientific studies or anything like that on the toxicity of cooking with aluminum. My view on the topic, I guess, is “better safe than sorry.” I’m just not comfortable with my food touching a neurotoxin.

    • Beth says

      The Weston Price has done several articles on safe and hazardous cookware. You could search their site, westonaprice.org.

  2. says

    Super-duper post Lauren…

    I definitely need to stop focusing (obsessing?!) on one problem and just listen to what my body needs… Balance is best. x x x

  3. Dan says

    Hey Lauren

    The Paleo Solution is a great book and the podcasts are a great way to get soilid infomation about everything Paleo. They intervew and have guest hosts who are the world leaders in everything Paleo / Primal. They cover Autoimune, sleep, training and really all heath and lifestyle aspects.

    It is a great resourse and they cover everything you have mentioned in detail.

    Just a thought: the Title say “Paleo Mistakes” infers that the Paleo diet model recomeds eating a lot of seeds and nuts, cooking in chemicals, eating lean meat and not eating carbs.

    • says

      Yes, that is a good point and I did consider that. I needed an “angle” for this post so I used the Paleo angle because I think many Paleo/Primal/Grain Free folks don’t always consider these points. In the big picture, I think this post has applicable info for everyone’s healthy eating journey. I appreciate your comment!

  4. Peter says

    Great post – I was eating far too many almonds until I read your previous article about nuts. This kind of info is perfect for newbies like me. Also thanks for the heads-up about teflon… I’ve always wanted a set of le creuset pans, now I have a really good excuse for the indulgence!

    • says

      I think the Le Creuset pans are a great investment. My grandma just passed down her Le Creuset skillet to me… it’s been two generations and it is in great condition!

  5. Tanya says

    Great post, when I started eating primal for a solution to cystic ovaries, I found that I felt really great (I already ate “healthy”, just needed to cut out grains and a small amount of sugar). However as a year or so passed I found that I need to eat a touch more carbs (like the ones you mentioned) at certain points in the month, I find it varies with each cycle and usually lasts between 5 and 8 days. I don’t have cravings per se, but it’s more like I’m just really hungry for beets, carrots, fruit, sweet potatoes, etc. Lots of times, I think it’s just a matter of really listening to your body and paying attention to how it reacts. You had some great opinions in this post, thanks I enjoyed it.

  6. Michelle says

    Hi,

    Great article! I try eating a traditional diet, but have become interested in giving Paleo a real try.

    My concerns have been on all the nut and seed consumption I see on a lot of Paleo blogs. So I love how you talk about just eating a few like Grok would have done.

    Also I am wondering how much different this is then the Atkins diet. Didn’t he die from a heart attack… at least that is the question my husband threw at me, and I don’t have an answer for him. Any thoughts on this?

    Thanks again for your great post!

  7. says

    Michelle…….Dr. Robert Atkins suffered a severe head injury April 8, 2003 after falling on an icy sidewalk. His death certificate states that the cause of death was “blunt impact injury of head with epidural hematoma”.

  8. Jonathon says

    Interesting point on the water consumption! I am big proponent of the paleo lifestyle, and I had not come across this idea before. So many diet and fitness regimes make constant water intake a staple, but is this really optimal? I think drinking when thirsty instead of by a clock/volume meter is probably ideal. Homo sapiens seemed to have done alright before the arrival of water bottles!
    Also, I am glad you have pointed out the topic food of availability and seasonality. Acquiring food used to be an entire day’s work, it’s a good thing to keep in mind when opening our pantries. :D

  9. Jbillings says

    This is a shock to me! I have been doing CrossFit since December and Paleo is recommended. So, I am doing do it right?? :/

  10. says

    It’s so funny that I’ve often pondered the fact that low carb, high protein can’t be bad for you because that’s how we were intended to eat back during the cave men days. So when I think if I should eat something in the back of my head I think, “Would a cave man have eaten this?” Now I know that little voice in my head is Grok! Very interesting post!

  11. says

    I just got done reading some of this in the Primal Blueprint book..so thanks for listing it so easily..I think low carb is good if you are being advised by a health practitioner as a short term plan to fat loss but its not long term health ( my doctor works ketosis with some clients)…I am currently on GAPS (also directed by my DR )to heal my gut and it is working but I know it is a healing diet and should be respected for that – and I can say from experience it does do its job to heal the gut…it takes time though. ..and I know that when I am ready to venture more with my food choices, it will be tweaked to my progress …I am already mixing some GAPS with Primal because I especially like the logical process of Primal viewpoints on the whole carb protien sugar water thing as a long term plan for me…..and Id will say that Primal is a much easier food plan than GAPS but again GAPS is medicine :)

  12. rachel says

    really enjoyed your post. i’d add that chicken & other poultry fat contain lots of pufas, so perhaps chicken breasts are the best option, eaten with plenty of coconut oil or butter. ruminant fat contains far less pufas, so fatty cuts of beef & lamb are a better choice.

    when we started gaps i used to save & use all the chicken fat from the broths- we still make chicken broth but dump the fat & make more beef & lamb stocks.

    see ray peat’s work or his many devotees (www.nutritionbynature.com.au).

  13. Tonya says

    Reading this article is perfect timing for me, as my husband and I were contemplating buying new cookware.
    In doing research on stainless steel pots and pans, most have an aluminum core. Is that safe? Are there any true stainless steel pots and pans out there? How about if it has a cooper bottom?
    Thanks!

  14. says

    Thanks for all the posts… For pans I recommend non-enameled cast iron pans… They cost $20 instead of $200, are eaiser to clean, and help ensure adequate fats are used when cooking. Lodge pans are made in the US and can be ordered on their website… I just always caution our customers to get the less expensive version so they don’t buy enameled ones… Hope you find this helpful …

  15. Tabitha says

    Thanks for this great article. A couple of these lessons I learned the hard way myself. I’ve stopped forcing so much water. I’m a small person, and though I have water on me most of the time, I only drink about 3-4 glasses of water unless I’m being highly active or it’s very hot out. My body tells me when I need more. I also eat fresh fruits and vegetables and drink tea and bone broth, so I have no doubt I’m hydrated. When I first went grain-free, I felt great after a few days. Then, I started to catch every sickness that came around and experienced episodes of brain fog. It’s like I never adjusted. So, I increased the carbs in my diet. If I’m craving sweet, I eat it. The difference is instead of going out for ice cream or drinking a soda, I will have yogurt and an apple or eat a coconut-flour muffin sweetened lightly with honey or some other healthy “sweet” choice. I am not a huge lover of chocolate (shock), but I do eat dark chocolate on occasion as well. Now, I have consistent energy, clear thought, and I’ve been around sick, contagious people several times and haven’t caught a thing. I’m now testing adding dairy back in to my diet because I crave it. I started with yogurt, which went well. Now, I am adding in grassfed non-homogenized butter, cream, cheese and milk to see if that still settles well in my system.

  16. roimata says

    I’ve always wondered about the fatty meat thing. I’d love it if some one with more knowledge could clarify this for me.
    Wouldn’t the animals around Grok have been a lot leaner than the ones we eat today – including grass fed/ pastured ones? They would have had to work hard for their food plus would have spent a significant time moving – way more than a contented cow in a paddock.
    So my question is, wouldn’t the fatty parts have been prized because there was relatively little fat compared to now? And related to that, should we be aiming to eat wild meat rather than farmed of any sort?
    Thanks in advance!

    • Karyn says

      I have lived in country side. Wild animals are consuming a lot of GMO crops and are well exposed to fertilizers and pesticides. I for one do not see wild meat as an option in our world today.

  17. Rhonda says

    I just found your blog and I am enjoying it. I live with chronic illness involving the immune system and lots go gut problems. This week I’m recovering from my gastro doctors insistence that I take in more fiber (my argument was that my diet that stayed away from gut wrenching grains and was filled with the vegetables, fruit, goat cheese, rice, and yogurt (with some meat, soy, oatmeal and other less inflammatory grains) kept me with the lowest level of gut discomfort than I used to have. I am particularly careful because I take narcotic pain mess for debilitating pain (suboxone, a milder and far less additive drug than the . one I took for six years on ,

  18. Rhonda says

    (Please excuse my first posted comment- i managed to hit some key or anoyher that caused it to post while i was editing).
    I just found your blog and I am enjoying it. I live with chronic illness involving the immune system and lots of gut problems. This week I’m recovering from my gastro doctors insistence that I take in more fiber. i argued that my diet that stayed away from gut wrenching grains and was filled with the vegetables, fruit, goat cheese, rice, and yogurt (with some meat, soy, oatmeal and other less inflammatory grains) kept me with the lowest level of gut discomfort than I used to have. But she insisted, and as many women with chronic illnesses know, we have to be careful not to feed into the many stereotypes that stigmatize us, like being hysterical, hypochondriacs, and unwilling to follow our doctors instructions so that we will not get better (apparently, we live the attention we get from being sick – although I must be doing something wrong because the only attention I get is negative), I’m looking forward to learning more about healthy life alternatives to conventional medical treatments for my conditions.

    While I am interested in what you are sharing about the “Paleo” diet, I would add that it is also important to understand that our prehistoric ancestors’ diets were largely determined by day to day environment and conditions they lived in. When life was good, there was plenty of food available via daily gathering, supplemented by fish and small game and the occasional big game (few people understand that big game hunting was a very small part of the hunter-gathering humans diet – there was no way to preserve meat (that came later) and it simply was a very time consuming and risky endeavor. This held true even in early 20th century hunting and gathering cultures. During this good time, people spent their energies on gathering, eating and resting (one might argue that while the lifespan was short, the quality of life during those years wasn’t too bad – at least when food was ample). Yet when times were bad – scarcity of food due to weather, natural disasters, or any other condition that would disrupt the balance of the local Eco system, people relied on whatever they could find to stay alive. Like all animals, our “Paleo” ancestors survived only if they had the needs, skills and abilities that allowed survival in changing conditions. Furthermore, unlike modern humans, they were less equipped to adapt as they were so dependent on the availability of naturally occurring food sources, lacking as they were of advanced knowledge of, and experience with, agriculture and the curing of foods. What is interesting, though, is that early humans had some understanding of simple horticulture and the use of tools to grow food for some time before they implemented them – while times were good, and food was plentiful in the naturally occurring surroundings, there was no incentive for working harder to grow food for themselves. This knowledge was only implemented and advanced with growing scarcity and competition for food. Yet there is no argument from me with the understanding that modern human cultures are filled with very unhealthy ideas about food and life, driven largely today by efforts to increase consumption and profit, instead of a desire to feed as many people in the most healthy and least environmentally damaging way possible.

    In sum, while I agree we can learn a great deal about alternative and more healthy ways of eating and living by looking at early humans, we should be careful not to very romanize that past and ignore the degree to which people’s diet wasn’t always a matter of their natural bodily needs or some natural mind, body, food balance – rather, they were completely at the mercy of their environment which may or may not have been conducive to ultimate health.
    Btw – I do apologize for any “lecturing” tone that might come through in my comment above – I’m a college professor of sociology, and I often fall into “professor” mode without intending to. : )

    • says

      You have great points! I also think we can be “inspired” by a Paleo diet, but I don’t think that it is always best or practical to adhere to it. For example, we now know so much about metabolic principles, and a Paleo diet isn’t necessarily the best way to increase metabolism and thyroid function. Thanks for your thoughtful comment!

  19. says

    A really good post.

    I’m a big promoter of the Paleo diet principles in general, especially when people are beginning to make a change from a conventional diet. However, as I have refined my own diet I have starting paying more attention to some of these things you mention, particularly the nut consumption.

    Just on the water intake point. While I think the ‘hype’ around water intake in the fitness industry is often over played, the problem of drinking too much on a low-carb Paleo diet has more to do with inadequate sodium intake than the water itself. I have found that by taking in more sodium (via a spoon of sea salt in the morning) that I function alot better.

    Thanks for posting, I found it excellent.

    • says

      Yes about the salt! Lack of sodium can often mean dehydration, even if we are drinking a lot of water. Taking sea salt and trace minerals helps bring the body to a place of hydration. Thanks for your thoughtful comment and sharing your experience!

      • says

        I’m looking forward to your next post on water intake.
        I think it’s dangerous to spout about the dangers of drinking too much water without explaining that it’s the balance of mineral salts and water that’s the problem, not the overconsumption of water per se.

        The vast majority of the population are chronically dehydrated. They don’t like the taste of water and love to see posts that say don’t drink lots of water to give them an excuse not to drink much.

        The regime you are advocating is great for those who are already sufficiently hydrated. However people first need to get balanced before they can follow Natasha’s recommendations.

        I implore you to state in your post that these recommendations are for those who are already hydrated. People’s organs need to become hydrated first by drinking a good balance of clean water with added minerals (such as Himalayan Crystal salt) before they cut down. Otherwise their organs will stay dehydrated.
        I really enjoy your blog posts and I’m interested what you think of what I’ve just said.

        • says

          Well, I think you are spot on! Most people are dehydrated and it is necessary that they replenish fluids with a balance of electrolytes. I am a proponent of adding a pinch of himalayan or celtic salt to any water they drink, especially, as you say, for those who are dehydrated. I keep saying I’m going to write a water post… I won’t forget, I promise!

  20. Julie says

    I realize this was posted a few weeks ago, but I’m curious about the water/hydration points. I don’t know why, but I have problems with sodium (to the point where I have had noticeable sodium deficiencies) and I’m guessing that has something to do with why I also frequently suffer from dehydration. I don’t feel thirsty very often, but I have to make myself drink more than I actually want, or else I have all the symptoms of dehydration (from fatigue and headaches to not peeing). My husband is Japanese and drinks way less than I do, but I read somewhere that it’s because Asians store sodium and potassium differently so they do not dehydrate as much. Anyway, I may have to check out this book you referenced because I feel like something is out of whack in terms of my hydration levels. I am not, I should say, drinking half my body weight in water every day, but if I don’t get in somewhere around 8 glasses a day, I have problems. Is it just me, or my sodium levels, or what? Anyway, thanks for the insightful posts–I just found your site today, and I have read several of your posts. I’m not really Paleo or anything specific, just trying to find better and more natural ways of nourishing myself and my family.

  21. Maria Gates says

    How do you feel about almond milk? My daughter’s have always been sensitive to dairy milk and we don’t do any soy. I’ve tried to get her to switch to coconut milk but she doesn’t like it. Is the process for making almond milk too much almonds in her diet? We eat a fairly grain-free diet, and do not use any almond flour, only coconut flour.

  22. says

    I went grain free and my body loves it. I get my carbs and starches from fried plantains, squashes and fruits. Its perfect. My body bloats and feels horrid with even non wheat grains. I like a small amount of buckwheat ( a seed), and coconut flour. As for water, I do need to drink more especially after exercising as my body keeps telling me, and especially more right after eating. People erroneously believe that water dilutes the stomach acids and impedes digestion, but for most people its the exact opposite! If I drink water right after a meal, it digests better. It was an old wives tale!

  23. Jessica says

    You make sense. I have a lot of health issues and went paleo/vlc to cure them–it worked. But, I was constantly on the toilet (so much water) and have recently started getting hypoglycemia. Now, I think its partly due to low stomach acid, but even with HCL pills, I need to eat some carrots to get my blood sugar back up. The VLC also messed up my already messed up adrenal glands. So, I am going MLC (moderately low car—say 60 grams). I am also dropping from 100 oz of liquid to whatever the heck I want because I always knew that Grock didn’t carry around a canteen too. Common sense. But without a PhD, I guess they think us cavemen can’t have a coherent thought of our own! And lean meat is about as appetizing as dog food. Half my calories are from fat yet I am getting slimmer and stronger by the week. Oh, you should mention that Grock never went around eating 80grm (or whatever) of veg and fiber. What a crock! Too much veg and fiber are actually HARMFUL to us. Go figure. If we allow ourselves to listen to our bodies, we all initially disliked veggies! =) (unless they are doused in butter, lard, or co…lol).

  24. Janna says

    Lauren, as much as I agree with the concept of anti-nutrients in grains and seeds that make them hard if not impossible to digest for most people, I do not think “do as Grok did” approach is really valid. Grok did not have access to honey year round, yet you recommend it. Grok did not grind coconuts into flour yet it’s #1 on your list (don’t get me wrong, I love coconut flour and it is my #1 choice). Grok did not live to be 90 years old. Should we all really start living Grok-style and die when we are 30, after all isn’t it what nature intended for us to do? I embrace the concepts that are supported by research and science, but acting based on what the caveman did does not make sense to me.

  25. Josh says

    I agree with a lot of these points. One thing to remember with the amount we drink, is that some of us, unfortunately, are made to work in an air-conditioned office environment with people who can’t stand real air.

    Air conditioning sucks moisture from our skin, and I find that unless I drink enough to replace this I get a headache. This is not the case on the weekends where I drink a fraction of what I do at work, even if I get outside and sweaty I don’t have to drink as much as in the office!

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