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Foundational Paleo Elements
Food Lifestyle
Meat, Vegetables, Fruit
No Grains, Dairy, Sugar or Processed Food
• Organic, Pastured and Grass-fed Meats• Organic Produce
Local and Sustainable Food Sources
Exercise/Movement
Stress Reduction
Good Sleep
Great to Have/Work
Toward
Must Have
These are the basics of a Paleo lifestyle. They are the basics of a healthy lifestyle in general. Get these in order and you’ll be in good shape to move on to more advanced topics and individualized implementations.
The rest of this infographic will help you do just that…
Fine-tune and Individualize Your Foundation - Food
Food
Adjust Carbohydrates Higher or Lower Carb
depending on tolerance, training style and activity
levels.
Learn What You’re Sensitive To… Often, even certain Paleo foods can cause issues for people.
Your relative health and stress levels will play a large role here. Just because it’s Paleo doesn’t mean it’s a good food
for your body.Learn what Paleo foods contain FODMAPs and may affect
you negatively and consider an “Autoimmune Paleo” approach that excludes eggs, nightshades, nuts, seeds, etc.Always remember that YOUR body is the ultimate authority
on what works and what doesn’t – never a book or an “expert.”
Adjust Foods for Individual
Preferences Find the Paleo foods you
enjoy and tolerate well and incorporate them into your weekly meal
plans.
Consider Select Grains
For some, well-tolerated grains such as organic
brown rice or soaked and sprouted breads may be useful to avoid boredom
and increase carbohydrates.
Consider Quality Dairy
Raw cow or goat dairy from healthy animals
may be appropriate for some.
NOT recommended for those with digestive or autoimmune illness.
“Cheat” Days For healthy individuals, reasonable breaks from
strict and regimented eating my be acceptable
and stress-reducing.
Supplements may play a supporting role depending on specific healing and/or performance goals.
Lifestyle
Fine-tune and Individualize Your Foundation - Lifestyle
Learn What You’re Sensitive To… Certain practices, lifestyles, people, places, jobs, work styles, relationships, etc. may not be
right for you. Learn to intuit what is right for you and what isn’t. Feeling sad, depressed, exhausted or drained after spending time in a certain place, doing a certain task or with certain people can be a strong indication that the activity isn’t good for you and doesn’t
serve your highest purpose or best interest. Feelings are Warnings. Always trust your instincts and the feelings in your body over the “story” you tell yourself or that someone else
is telling you.
Learn What Types of Exercise and Movement Your
Body Loves Try new activities often and
discover what makes your body thrive. It may be Yoga, it may be
CrossFit, it may be walking or MovNat. It may be martial arts. It
may be riding a bicycle at the beach. Find what makes you feel good consistently and what you
enjoy and do that.
Active Stress-Reduction
Incorporate some kind of meditation practice
into your life. It can be a moving meditation like Yoga or Qigong, guided
meditations on your phone or regular
“breathing meditation.” Do your best to practice
daily to reduce stress and improve sleep.
A Optimize Your Sleep Environment Do everything you can to make your bedroom
relaxing and comfortable. Get the
temperature right, the mattress, the bedding,
the pillow. Remove anything that’s plugged
in or has a light.
Shut Off the Computer,
iPad, TV and Phone Early
Try shutting off anything
stimulating or electronic
several hours before bed.
Read a printed, relaxing book.
Living Your Best Life
Limited Sitting
Do whatever you have to so you can sit as little as possible.
Build a standing work station, sit on a Swiss
Ball, change work positions regularly
and take regular stretch and movement breaks when working.
Limited/Mindful TV and Social
Media Consumption
Regular, Abundant Sleep and Rest
Rest and sleep should be one of your utmost
priorities. You’ll get more done well-rested, recovered and refreshed than you will
pounding coffee and running on adrenaline.
Most chronic health problems will never resolve without abundant rest and
sleep.
Optimal Movement Frequency and Intensity
Learn what optimal is FOR YOU and follow that. Don’t worry what everyone else is doing or if your friend does 3
CrossFit workouts per day. Different bodies have
different movement needs and tolerance and this will
vary for different seasons of the year and different
seasons of life…
Limited Computer Time
Reasonable Life-Stress Levels In some ways, the world is more stressful than it’s ever been. But, it’s also true that we’ve never had the abundance of opportunity to create the life, work and lifestyle we want and need to feel our best. The 21 st century world rewards out-of-the-box thinkers who
refuse to settle or play along. Don’t stress yourself out fitting into someone else’s box.
Positive, Meaningful Career and Working Life
Particularly in the 21st century, career and work are about much more than collecting a paycheck. The best “jobs” in the new economy involve creativity and connection – “art” as Seth Godin calls it in the
book Linchpin.
Connection and CommunityPositive, nurturing, supportive relationships are hugely important.
Maximize time with supportive people who positively influence your mind, body and emotions. Spend time with fun, positive and supportive friends
and family.
Minimize or eliminate those who create stress and negativity for you. It’s YOUR life – you have the right to decide who is worth including in it and
who needs to move on.
Technology is wonderful and computer and social tech gives us great leverage in our lives and work. But, remember that our genes have NO precedent for this type of rapid, virtual and abstract living. Strive to spend less time “in your head” and at a computer and more time experiencing your world and body directly.
Spirituality, Mission and Higher Purpose
Living Your Most Important Values
Compromising our deepest and most
important values is the road to ruin. We need to
understand what our primitive human bodies need to thrive physically
and then we need to determine our personal
and individual values and live them fully.
Connection to Your Life Purpose
Do whatever you have to to discover your life’s
purpose and live it. It will likely change and evolve
over time and it may take many, many years and
many iterations to become clear.
Step onto the path of finding out your deepest desires and life’s purpose and journey and then get
to work living them.
Optimal Quiet, Alone Time for Reflection
“I ride my bike more often than I drive these days. I see my friends leashed to their vibrating handhelds, but I continue to keep the
cornucopia of technology at arm’s length so that I can more easily remember who I am..."
Kevin Kelly in What Technology Wants
Our minds and bodies aren’t evolved to handle the constant stimulation and noise of the 21st century world. In our modern age, it’s entirely possible to be busy, moving and stimulated constantly. And, this endless motion and stimulation makes it very easy and
practical to avoid thinking about our lives, our choices, our goals and our life’s meaning.
Take time alone – without technology, phones and texts – and simply be.
Words like “Spirituality” and “Purpose” mean different things to different people. It’s not about religion as much as it’s about a feeling of belonging and the sense that life is more than a series of random, meaningless events.
We all have higher goals, desires and purpose – we are either living them and working toward them or actively running from them and denying them. Too much time spent doing things we don’t love and value and that don’t move us toward our ultimate vision of who we want to be creates all kinds of havoc on every level of our health.
Bonus The All-Time Best Books for Reinventing Every Area of Your Life…
• Linchpin by Seth Godin• The Freaks Shall Inherit the Earth by Chris Brogan• The Paleo Dieter’s Missing Link by Adam Farrah• The Gifts of Imperfection by Brené Brown• The Power of Now by Eckhart Tolle• A New Earth by Eckhart Tolle• Surviving Off Off-Grid by Michael Bunker• What Technology Wants by Kevin Kelly• Paleo Magazine (paleomagonline.com)• The Four-Hour Work Week by Timothy Ferriss• The Four-Hour Body by Timothy Ferriss• The Way of the Superior Man by David Deida
Credits
This infographic was conceived and developed by Adam Farrah based the concepts in his new book The Paleo
Dieter’s Missing Link from Paleo Media Group.
Get the book or visit PracticalPaleolithic.com for more
from Adam
Infographic Team
• Concept, Words and Organization: Adam Farrah• Graphic Design and Artwork: Kate Miller• Creative Input: Cain Credicott