Transform your life in 30 days! OA “Robb Wolf’s Paleo Solution is an outstanding work. You will laugh out loud as you learn the science and practical application of the original human diet. I highly recommend it.” — Loren Cordain, Ph.D. Author of, The Paleo Diet Paleo Solution The Original Human DIET Foreword by Loren Cordain, Ph.D. ROBB WOLFThe Paleo Solution: The Original Human Diet ROBB WOLFirst Published in 2010 by Victory Belt Publishin Copyright © 2010 Robb Wolf All rights reserved. No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher. ISBN 10: 0-9825658-4-4 ISBN 13: 978-0-9825658-4-1 This book is for educational purposes. The publisher and author of this instructional book are not responsible in any manner whatsoever for any adverse effects arising directly or indirectly as a result of the information provided in this book. Ifnot practiced safely and with caution, exercise can be dangerous to you and to others. It is important to consult with a professional dietitian and fitness instructor before beginning training and dieting. It is also very important to consult with a physician prior to training due to the intense and strenuous nature of the techniques in this book. Printed in The United StatesEndorsements “/'ve watched as The Paleo Solution healed people after medical pro- fesytonals had given up. Whether you're an athlete, or simply uninter- ested in becoming a health care statistic—there are no more excuses! Now you will finally look, feel, and perform as well as your genes will ullow. Robb Wolf changed my life, and he’s about to change yours too.” —Kyle Maynard Author of the NY Times Bestseller No Excuses 2004 ESPY Award winner “They say the worth of a book is to be measured by what you can carry away from it. The Paleo Solution’s value is far reaching for the knowl- edge that it offers. Robb has taken a unique approach to health and li/estvle that will help countless people.” —John Welbourn 10-Year NFL Veteran "Robb has a rare talent for taking complex issues and conveying them Jo the common man. Since he is an athlete himself, he can bridge the yap between the lab coat-wearing geek scientist and competitor. On a number of occasions I've concluded one of our phone calls with “you need to write a book!" Finally it is here, the book I've wanted this ter- vific teacher to pen for some time now. I know that you will not only he informed, healthier, and fitter as a result of reading this work, but wntertained as well.” —Coach Michael Rutherford Masters National Weight Lifting Champion Boot Camp Fitness, Kansas City, Kansas“Robb guidance and advice has changed my life. Changing the way 1 eat has helped me stay competitive as a Crossfit athlete. There is no doubt in my mind that his food prescription was a definite factor in keeping me in the Crossfit Games “top 10” from 2007 through 2009. “More important than athletic performance, at home the healih and daily comfort of my husband, Roman, has been significantly improved upon by changing our eating habits. As an ex-boxer diagnosed with degenerative cervical disc disorder and prescribed anti-inflammato- ries and painkillers, he has been able to free himself of the medication through food changes. “When I recenily learned ihat I was pregnant, Robb was the first person I contacted for nutritional recommendations. Due to his recom- mendations, my body was prepared and my pregnancy has been com- pletely free of the typical nausea and sickness. I'm thankful to have been given a small bit of Robb’s vast knowledge on the topic of nutri- tion. That little bit has gone a iong way for the health of my family.” —Jolie Gentry SWAT Officer The 2007 Crossfit Games Female Champion “Olympic-style weightlifiers, as well as many other athletes, ofien overlook nutrition, yet its importance cannot be taken for granted. Robb Wolf's extensive knowledge on proper nutrition and meal timing has led to an increase in performance, recovery, and overall health with numerous athletes, including myself.” —Casey Burgener 2008 Olympic team member, Olympic Weightlifting 2008 Gold Medal, Pan American Games “Robb Wolf and his Paleo Solution has changed the way I look at diet ond nutvition. He’ helped me understand just how critical diet and sleep can be to your overall health and life.” Forrest Griffin Former UFC Light Heavyweight Champion Author of the New York Times Bestseller Gor Fight?Table of Contents Ac knowledgements Foreword ' Yologue My Story, Your Story, Our Story... ( Hunter Gatherers Are Us Knowledge s Power: But Digestion: Where'The Rubber Hits The Road. Resistanceis Futile: “What We Have Here Is Failure to Communicate” Grains and Leaky Gut or Keep Your Poop Where It Belongs Frat: Have a Seat, This May Take a Little WhileStress and Cortisol or Why This Book Should be Tiled: Sleep You Big Dummy Ancestral Fitness Napadattck. ane Abh kandi nsat son neinds 145 Implementing the Paleo Solution: It’s Easy, Really. . Tracking Your ProgressAcknowledgements know I will forget someone, as I have so many people to thank for not only ding in the completion of this project, but also the gym, seminars, etc, Well, here goes: Out of the gate I need to thank Andy Deas—a great co-conspirator on the Paleolithic Solution Podcast, as well as the person who lit a fire under me to stop talking about this book and do it. ‘A huge acknowledgement goes to Dr. Mat Lalonde, PhD. Mat helped sig- nificantly with the technical editing of the book and made the final product so much better (scientifically accurate, readable...you name it) than it would have been. Thanks Mat. Inthe science and technical theme, the following folks helped enormously by tracking down scientific journals and references: Pedro Bastos, Amy Kub- al, and Brad Hirakawa. ‘Thanks to Yael Grauer (my “starry-eyed hippy on the street”) who also helped with edits and flow. Thanks to all of the following people who contributed work on the cover: John Welbourn, Joey Jimenez, Diane Sanfilipo, and Lou Mars. We made doz~ ens of iterations on the cover and went some really interesting directions. John and Joey did a ton of work early on, and Diane was in the trenches tweaking the design at the 11" hour, Thanks also to the folks from Tuttle Publishing, Bares & Noble, and Borders who offered input that I often did not want to° eRe war hear, but needed to hear: I really appreciate the help all of these people gave to the project. Thanks to Mike St, John, Broth inspiration. Someday I'll be “St. John Lean.” Thank you to my mentor Prof. Loren Cordain. I'm doing what I'm doing you are one of my best students and an because you did what you did. I cannot thank you enough for your guidance and friendship. Thanks to my editor, Erich Krauss, for not only taking on this project, but also for making it as important to him as it was to me. I would have never completed this project without your help. Thanks to Glen Cordoza for your friendship and for encouraging me to take this to Victory Belt and a larger market. To Dave Werner, Nancy Meenen, Michael Rutherford, Greg & Aimee Ev- crett, and Chris Sommer: You have all stood by me during the toughest times in my life and have been unwavering in your friendship. This book would not be done and my life would not be what it is without you guys. Thank you to Prof. Arthur Devany for your early guidance in my study of ancestral life-ways. Thanks to our staff at NorCal Sirength & Conditioning. I’ve been on the road a lot the past two years and you guys have grown and developed both the gym and yourselves. Thank you to the many thousands of people I’ve met via my seminars, the blog, and podcast. This book literally is “Your” story. I would just be a chemist with a stop-watch without your support and interaction. ‘Thank you to Scotty Hagnas for your friendship, brainstorming, and the great meals you prepared for this book. A garganto-thank-you to Craig “Chops” Zielinski. Without Craig’s Jedi- like computer involvement I would not have a blog, the podcast, or the book. In Craig’s honor, please read the entire book with a heavy Scottish accent. And thanks finally to my wife, Nicki Violetti. 1 still have no idea how 1 roped you into marrying me, but I say a silent prayer of thanks every day we are together. Without you this book would have never taken form, and my life would lack love, fan, and adventure, You are My Girl.