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Comprehensive Guide
For 2.5 million years, humans thrived on the foods they could hunt and gather. The paleo diet is a return to that template — whole, nutrient-dense foods that align with your genetic blueprint. This guide gives you the science, the food lists, the protocols, and the practical tools to make it work.
2.5M
Years of evolutionary adaptation
10
Lab markers to track progress
30
Day transition protocol
5
Anti-nutrients explained
The Foundation
Your genome was shaped by 2.5 million years of hunting and gathering. Agriculture is only 10,000 years old. Your biology has not caught up.
Our genes are 99.9% identical to our paleolithic ancestors, but our diet has changed more in the last 100 years than in the previous 2.5 million. The human genome requires 40,000-70,000 years to adapt to a major dietary shift. Modern processed foods, refined grains, seed oils, and sugar represent a radical mismatch between what our bodies expect and what we feed them. This mismatch manifests as the chronic diseases of civilization: obesity, type 2 diabetes, autoimmunity, cardiovascular disease, and neurodegeneration.
Paleo prioritizes nutrients per calorie over calorie counting. Organ meats, shellfish, eggs, fatty fish, and dark leafy greens are the most nutrient-dense foods on Earth. Grains and legumes, by contrast, provide calories but are nutrient-poor relative to animal protein and vegetables when you account for bioavailability and anti-nutrient interference. A paleo plate built around animal protein, vegetables, healthy fats, and fruit naturally delivers all essential nutrients without requiring fortification or supplementation.
A healthy gut barrier is the gatekeeper of systemic health. When the intestinal lining becomes permeable (“leaky gut”), undigested food proteins, bacterial endotoxins (LPS), and other molecules enter the bloodstream, triggering immune activation and systemic inflammation. Gluten, lectins, and saponins from grains and legumes are documented triggers of increased intestinal permeability. The paleo diet removes these gut-damaging compounds while providing the nutrients (glycine, glutamine, zinc, vitamin A) that repair and maintain gut integrity.
Chronic, low-grade inflammation underlies virtually every modern disease. The standard Western diet drives inflammation through multiple pathways: excess omega-6 from seed oils (promoting pro-inflammatory eicosanoids), refined sugar (activating NF-kB), gluten (increasing intestinal permeability), and processed food additives (disrupting the microbiome). The paleo diet simultaneously removes these inflammatory triggers and provides anti-inflammatory compounds: omega-3 fatty acids, polyphenols from colorful vegetables and fruits, and bone broth nutrients that repair the gut barrier.
If it could be hunted, fished, gathered, or plucked — eat it. If it requires a factory, a grain mill, or a chemistry lab — avoid it. Prioritize animal protein, vegetables, fruits, nuts, seeds, and healthy fats. Eliminate grains, legumes, dairy, seed oils, refined sugar, and anything that comes in a package with an ingredient list your great-grandmother would not recognize.
The Paleo Plate
Build every meal around high-quality animal protein, abundant vegetables, healthy fats, and strategic fruit. Here is your complete paleo food list organized by category.
Grass-Fed Beef
Higher omega-3, CLA, and vitamin E than grain-fed. Choose fatty cuts for energy density.
Pasture-Raised Poultry
Chicken, turkey, duck. Skin-on for collagen and fat. Thighs over breasts for nutrient density.
Wild-Caught Fish
Salmon, sardines, mackerel, anchovies for EPA/DHA. 3-4 servings per week minimum.
Pasture-Raised Eggs
One of the most nutrient-dense foods. 6+ per day is safe. Yolks contain choline, A, D, K2.
Organ Meats
Liver is nature's multivitamin: B12, A, copper, folate, iron. Heart for CoQ10. Start with 2-4 oz weekly.
Wild Game
Venison, bison, elk. Closest to ancestral meat: lean, high omega-3, no hormones or antibiotics.
Shellfish
Oysters (zinc, B12, copper), mussels, shrimp, crab. Extremely mineral-dense.
Bone Broth
Collagen, glycine, proline, glutamine. Heals gut lining. Make from bones simmered 12-24 hours.
Cruciferous
Broccoli, cauliflower, Brussels sprouts, kale. Sulforaphane activates Nrf2 detox pathway.
Leafy Greens
Spinach, arugula, collard greens, Swiss chard. Folate, magnesium, vitamin K.
Alliums
Garlic, onions, leeks. Prebiotic fiber (inulin, FOS) feeds beneficial gut bacteria. Antimicrobial.
Root Vegetables
Sweet potatoes, beets, carrots, parsnips. Excellent carbohydrate sources for active people.
Sea Vegetables
Nori, kelp, dulse. Iodine for thyroid, minerals often missing from modern diets.
Fermented Vegetables
Sauerkraut, kimchi. Live probiotics, enhanced nutrient bioavailability, prebiotic fiber.
Berries
Blueberries, blackberries, raspberries, strawberries. Lowest sugar, highest polyphenol content.
Avocados
Technically a fruit. Monounsaturated fat, potassium, fiber. 1-2 per day is ideal.
Citrus
Lemons, limes, oranges, grapefruit. Vitamin C, bioflavonoids. Moderate sugar.
Tropical Fruits
Bananas, mangoes, pineapple. Higher sugar — best used around training for glycogen replenishment.
Apples and Pears
Pectin fiber feeds beneficial gut bacteria. Eat with skin for maximum polyphenol content.
Extra Virgin Olive Oil
Primary cooking and dressing fat. Oleocanthal mimics ibuprofen. 2-4 tbsp daily.
Avocado Oil
High smoke point (520F) for high-heat cooking. Neutral flavor, rich in monounsaturated fat.
Coconut Oil
Medium-chain triglycerides (MCTs) for quick energy. Lauric acid is antimicrobial. Use for moderate heat.
Animal Fats
Tallow, lard, duck fat, ghee (if tolerated). Stable for high-heat cooking. Traditional cooking fats.
Nuts and Seeds
Macadamias (lowest omega-6), walnuts (highest omega-3), almonds, pumpkin seeds. Moderate portions.
Protein (25-35%): A palm-sized serving of quality animal protein at every meal — eggs, fish, poultry, red meat, or shellfish. Vegetables (40-50%): Fill half your plate with colorful, fibrous vegetables — emphasize variety and eat the rainbow. Healthy Fats (20-30%): Cook in quality fats, add avocado or olives, dress with EVOO. Fruit and Starch (as needed): Add sweet potatoes, berries, or other fruit based on activity level and carbohydrate needs. Athletes may need more; sedentary individuals may need less.
Eliminate These
These food categories did not exist in the ancestral diet and contain compounds that damage gut integrity, drive inflammation, and disrupt metabolic health.
Why: Grains contain gluten or gluten-like prolamins, lectins (wheat germ agglutinin), phytates that chelate minerals, and amylopectin-A that spikes blood sugar faster than table sugar. They are calorie-dense but nutrient-poor compared to animal protein and vegetables.
Why: Legumes are high in lectins (phytohemagglutinin), phytates, saponins, and protease inhibitors. These compounds can increase intestinal permeability, impair mineral absorption, and trigger immune reactions. Proper preparation (soaking, sprouting, pressure cooking) reduces but does not eliminate these compounds.
Why: Dairy was not consumed before the agricultural revolution (~10,000 years ago). Many adults lack the lactase enzyme to digest lactose. A1 casein (in most commercial dairy) produces beta-casomorphin-7, which can increase gut inflammation and permeability. Ghee and butter from grass-fed cows are often exceptions — the milk proteins are minimal.
Why: Seed oils are extremely high in omega-6 linoleic acid, which drives inflammatory eicosanoid production and oxidizes easily during processing and cooking. Refined sugar activates NF-kB. Artificial additives disrupt the gut microbiome. None of these substances existed in the ancestral diet and all have documented negative health effects.
Want This Personalized?
This guide gives you the science. A CryoCove coach gives you the personalization — the right dose, timing, and integration with your other 8 pillars.
The Science
Plants cannot run from predators, so they developed chemical defenses. These compounds — lectins, phytates, oxalates, saponins, and gluten — are designed to discourage consumption and protect the plant's seeds.
Found in: Grains (wheat germ agglutinin), legumes (phytohemagglutinin), nightshades (solanine)
Mechanism of Harm
Lectins are carbohydrate-binding proteins that resist digestion. They bind to intestinal epithelial cells, potentially increasing gut permeability by widening tight junctions. Wheat germ agglutinin (WGA) is particularly well-studied — it can cross the intestinal barrier intact, trigger immune responses, and interfere with leptin signaling. Raw kidney beans contain enough phytohemagglutinin to cause acute poisoning (vomiting, diarrhea) from as few as 4-5 beans.
How to Reduce
Soaking (12+ hours), sprouting, fermentation, and pressure cooking reduce lectin content by 50-95% depending on the food and method. Cooking at high temperatures (especially boiling) denatures most lectins.
Found in: Grains, legumes, nuts, seeds (highest in bran layers of whole grains)
Mechanism of Harm
Phytic acid chelates divalent minerals — zinc, iron, calcium, magnesium — forming insoluble complexes that pass through the digestive tract unabsorbed. This is why whole grains, despite containing minerals on paper, deliver fewer absorbable minerals than animal foods. Phytate is sometimes called an 'anti-nutrient' because it actively prevents the absorption of nutrients from other foods eaten at the same meal. Populations reliant on grain-based diets show higher rates of iron and zinc deficiency despite adequate dietary intake.
How to Reduce
Soaking in acidic medium (water + lemon juice or vinegar), sprouting, and fermentation (sourdough) activate phytase enzymes that break down phytic acid. Vitamin C consumed at the same meal counteracts some of the mineral-binding effect.
Found in: Spinach, Swiss chard, beets, rhubarb, almonds, sweet potatoes (moderate), dark chocolate
Mechanism of Harm
Oxalic acid binds calcium to form calcium oxalate crystals — the most common component of kidney stones. High oxalate intake can contribute to kidney stones, joint pain, and vulvodynia in susceptible individuals. Oxalates also bind iron and magnesium, reducing absorption. People with compromised gut barriers (leaky gut) absorb more oxalates, creating a feedback loop with gut inflammation. Some individuals appear to have impaired oxalate metabolism and accumulate oxalates in tissues.
How to Reduce
Cooking (especially boiling and draining water) reduces oxalate content by 30-90% depending on the vegetable. Consuming calcium-rich foods at the same meal binds oxalates in the gut before absorption. Adequate hydration dilutes urinary oxalate concentration. Probiotics (Oxalobacter formigenes) degrade oxalates in the gut.
Found in: Legumes (especially soybeans and chickpeas), quinoa, nightshades, oats
Mechanism of Harm
Saponins are soap-like compounds that can punch holes in cell membranes. In the gut, they increase intestinal permeability by disrupting the mucosal lining. Saponins also act as adjuvants — they amplify immune responses, which is useful in vaccines but problematic when they allow food proteins and bacterial endotoxins to cross the gut barrier and trigger systemic immune activation. Quinoa saponins are concentrated in the seed coating and give it a bitter taste.
How to Reduce
Rinsing (especially quinoa), soaking, cooking, and fermentation reduce saponin content. Peeling nightshades reduces saponin exposure. Some commercial quinoa is pre-rinsed to remove the saponin-containing coating.
Found in: Wheat (gliadin), barley (hordein), rye (secalin), oats (avenin), corn (zein)
Mechanism of Harm
Gluten triggers zonulin release in the small intestine, opening tight junctions and increasing intestinal permeability — this occurs in all humans, not just celiac patients (Fasano, 2011). In genetically susceptible individuals, this leads to celiac disease (1% of population) or non-celiac gluten sensitivity (estimated 6-10%). Gliadin peptides that cross the barrier trigger immune responses, molecular mimicry with human tissue, and systemic inflammation. Even without overt symptoms, subclinical increases in intestinal permeability from gluten may contribute to low-grade inflammation.
How to Reduce
Sourdough fermentation partially breaks down gluten. However, no preparation method fully eliminates gluten from wheat, barley, or rye. For sensitive individuals, complete avoidance is the only reliable strategy.
The Balanced View: Anti-nutrients are not uniformly dangerous. In small doses, some (like phytates and oxalates) may have antioxidant properties. Proper food preparation dramatically reduces their content. The paleo position is pragmatic: why go to great lengths to reduce anti-nutrients in grains and legumes when you can simply eat foods that do not contain them — and get more bioavailable nutrition per calorie in the process?
How It Compares
Each framework has strengths. Understanding the differences helps you choose the right template — or combine elements intelligently.
Carbs
Moderate (100-300 g)
Fats
High
Protein
High
Dairy
No
Focus: Food quality and evolutionary compatibility
Best for: General health, autoimmune, gut healing, long-term template
Carbs
Very low (< 50 g)
Fats
Very high (70-80%)
Protein
Moderate
Dairy
Yes
Focus: Macronutrient ratio for ketosis
Best for: Epilepsy, metabolic syndrome, rapid fat loss, neurological conditions
Carbs
Near zero
Fats
Very high
Protein
Very high
Dairy
Optional
Focus: Elimination of all plant compounds
Best for: Extreme elimination diet, severe autoimmune, food sensitivity identification
Carbs
Moderate-high
Fats
High (olive oil)
Protein
Moderate
Dairy
Yes (yogurt, cheese)
Focus: Traditional regional eating pattern
Best for: Cardiovascular health, longevity, cultural eating, social flexibility
Our recommendation: Paleo is the best starting framework for most people because it addresses food quality without imposing macronutrient restrictions. Once you have a clean paleo foundation (4-8 weeks), you can layer on additional strategies: go lower carb toward keto if metabolic markers warrant it, try carnivore as a short-term elimination protocol, or adopt a more flexible paleo-Mediterranean approach for long-term sustainability. Start with paleo. Adjust based on your biomarkers, goals, and individual response.
Performance Nutrition
You do not need grains to fuel performance. Paleo-adapted athletes often report better body composition, faster recovery, more stable energy, and reduced inflammation.
The modified paleo athlete approach: Some high-performing athletes add white rice peri-workout as a “safe starch.” White rice is pure starch with virtually no anti-nutrients (the bran containing lectins and phytates has been removed). This gives you a fast-digesting glycogen source without the gut-disrupting compounds found in whole grains. This is a pragmatic compromise that many paleo coaches endorse for athletes with caloric demands exceeding 3,000 calories per day.
Autoimmune Protocol
The Autoimmune Protocol (AIP) is a stricter therapeutic version of paleo designed to identify food triggers and reduce the immune activation driving autoimmune disease.
After 30-60 days of strict AIP elimination, reintroduce foods one at a time, every 3-5 days. Track symptoms for 72 hours after each reintroduction.
Reintroduce First (Least Likely to Trigger)
Reintroduce Last (Most Likely to Trigger)
Clinical Evidence: A 2017 study published in Inflammatory Bowel Diseases found that the AIP achieved clinical remission in 73% of participants with Crohn's disease and ulcerative colitis within 6 weeks. A 2019 study in Cureus showed AIP significantly reduced symptoms in Hashimoto's thyroiditis patients and lowered thyroid antibody levels. While more large-scale research is needed, the existing evidence plus extensive clinical anecdotal data supports AIP as a powerful adjunct to medical treatment for autoimmune conditions.
Want This Personalized?
This guide gives you the science. A CryoCove coach gives you the personalization — the right dose, timing, and integration with your other 8 pillars.
Gut-First Approach
Your gut lining replaces itself every 3-5 days. Give it the right inputs and remove the wrong ones, and transformation happens fast.
Gluten and WGA
Triggers zonulin release, opening tight junctions between intestinal cells (increased permeability)
Lectins
Bind to gut epithelial cells, disrupt mucosal lining, and may allow bacterial translocation
Saponins
Punch holes in cell membranes, disrupting the intestinal barrier
Seed oils
Omega-6 excess promotes inflammatory prostaglandin production in gut tissue
Refined sugar
Feeds pathogenic bacteria and yeast (Candida), displacing beneficial species
Emulsifiers and additives
Carrageenan, polysorbate 80, and CMC directly damage the mucosal layer in animal studies
Bone broth (glycine, glutamine)
Glutamine is the primary fuel for enterocytes (gut lining cells). Glycine supports mucosal layer production.
Collagen and gelatin
Provides the amino acid building blocks for intestinal lining repair and tight junction maintenance
Fermented vegetables
Live Lactobacillus and Bifidobacterium species colonize the gut and produce protective short-chain fatty acids
Prebiotic fiber (from vegetables)
Onions, garlic, leeks, asparagus, and Jerusalem artichoke feed beneficial bacteria (inulin, FOS, GOS)
Omega-3 fatty acids
EPA and DHA reduce gut inflammation and promote the production of anti-inflammatory resolvins in gut tissue
Zinc (from red meat and shellfish)
Essential for tight junction integrity. Zinc deficiency alone can cause increased intestinal permeability.
Vitamin A (from liver and egg yolks)
Maintains the mucosal barrier and supports secretory IgA production — the gut's first line of immune defense
Polyphenols (from berries and vegetables)
Act as prebiotics, selectively feeding beneficial bacteria while inhibiting pathogenic species
70-80% of the immune system resides in the gut (gut-associated lymphoid tissue, or GALT). When the gut lining is compromised, undigested food proteins and bacterial endotoxins (LPS) cross into the bloodstream, triggering systemic immune activation. This mechanism — called “endotoxemia” — drives chronic inflammation throughout the body and is implicated in autoimmunity, metabolic syndrome, depression, and neurodegeneration. By restoring gut integrity, paleo addresses inflammation at its source rather than treating symptoms downstream.
Why It Works
Paleo foods consistently rank highest on nutrient density scales. When you eat the most nutritious foods available, deficiencies resolve and cravings disappear.
Troubleshooting
Most people who struggle with paleo are making one of these eight mistakes. Identify yours and the fix is usually simple.
When you remove grains and sugar, you must replace those calories with fat. Add EVOO to vegetables, eat fatty cuts of meat (not just chicken breast), use avocado liberally, and cook with coconut oil. Insufficient fat causes hunger, low energy, and unsustainability.
Paleo is not inherently low-carb. Active people need carbohydrates. Sweet potatoes, plantains, cassava, taro, winter squash, fruit, and even white potatoes (some paleo frameworks) provide paleo-friendly carbs. Match carbohydrate intake to your activity level.
Nuts are calorie-dense and high in omega-6 (especially almonds, cashews, and walnuts). Dried fruit is concentrated sugar. Both are easy to over-consume. Limit nuts to 1-2 oz per day and dried fruit to small portions around training.
Muscle meat alone creates a glycine and micronutrient deficit. Liver provides more vitamin A, B12, copper, and folate than any other food. Start with chicken liver pate or mix ground liver into ground beef at a 1:4 ratio — you will not taste it.
Paleo requires more cooking than a SAD diet. Batch cook on weekends: roast a whole chicken, make a slow cooker roast, prep a large batch of roasted vegetables, and make bone broth. Having ready-to-eat paleo food prevents reaching for non-paleo convenience foods.
The first 2 weeks are critical. Add sea salt generously to meals, supplement potassium (coconut water, cream of tartar) and magnesium (glycinate), and drink bone broth for sodium. Most 'paleo flu' symptoms are electrolyte depletion, not food withdrawal.
Paleo brownies, paleo pancakes, and almond-flour pizza are still treats — not staples. The goal is to change your relationship with food, not to recreate every processed food with paleo ingredients. Eat real food: meat, fish, eggs, vegetables, fruit, and healthy fats.
An all-or-nothing approach often leads to burnout. If the 30-day transition protocol feels overwhelming, start by eliminating just seed oils and gluten in week one. Build progressively. Sustainable progress beats perfect compliance followed by quitting.
Your Roadmap
Do not try to overhaul your entire diet overnight. This week-by-week protocol builds progressively so each change becomes a habit before adding the next.
Week 1
Week 2
Week 3
Week 4
Fill the Gaps
A well-formulated paleo diet covers most nutritional bases. These supplements address the few remaining gaps caused by modern soil depletion, indoor lifestyles, and individual variation.
Dose: 2,000-5,000 IU D3 + 100-200 mcg K2 (MK-7) daily
Unless you get 20-30 minutes of midday sun exposure on bare skin regularly, you likely need supplemental D3. Vitamin D regulates immune function, bone density, and 1,000+ genes. K2 directs calcium to bones and teeth instead of arteries. Ancestral humans got far more sun exposure than modern indoor dwellers. Target blood level: 50-80 ng/mL.
Dose: 300-400 mg elemental magnesium daily (split AM/PM)
Modern soil depletion means even whole foods contain less magnesium than ancestral equivalents. Magnesium is required for 600+ enzymatic reactions including energy production, sleep regulation, and muscle relaxation. Glycinate form is the best absorbed and least likely to cause digestive issues. Signs of deficiency: muscle cramps, poor sleep, anxiety, constipation.
Dose: 2-3 g combined EPA+DHA daily if not eating fatty fish 3-4x/week
EPA and DHA are critical for brain function, inflammation resolution, and cardiovascular health. If you eat wild-caught salmon, sardines, or mackerel 3-4 times per week, you likely do not need to supplement. If not, a high-quality triglyceride-form fish oil fills the gap. Look for third-party testing (IFOS certified) for purity. Ancestral omega-6 to omega-3 ratio was approximately 1:1; modern diets are 15-20:1.
Dose: 10-20 g daily if not eating bone broth, skin, or connective tissue regularly
Ancestral diets included far more collagen from nose-to-tail eating — skin, tendons, cartilage, bone broth. Modern diets are heavily biased toward muscle meat (chicken breast, steak), creating a glycine deficit. Collagen provides glycine, proline, and hydroxyproline for joint, skin, gut lining, and connective tissue health. If you drink bone broth daily and eat skin-on meat, supplementation is unnecessary.
Dose: Full-spectrum enzyme with meals during the first 2-4 weeks
If you are transitioning from a low-fat, low-protein diet, your body may need time to upregulate bile production and digestive enzyme output. A full-spectrum enzyme (protease, lipase, amylase, HCl) can prevent the bloating and digestive discomfort some people experience when dramatically increasing meat and fat intake. Taper off after 2-4 weeks as your body adapts.
Dose: Sodium (2-3 g added), potassium (1-2 g), magnesium (300 mg) daily during first 2-3 weeks
Eliminating processed foods and grains dramatically reduces sodium intake. Lower insulin levels (from reduced carbohydrate and processed food) cause the kidneys to excrete more sodium, taking potassium and magnesium with it. This electrolyte shift causes most 'low-carb flu' symptoms: headache, fatigue, dizziness, muscle cramps. Proactive electrolyte supplementation prevents nearly all transition symptoms.
Measure Progress
Subjective improvements (energy, sleep, digestion) are important, but objective data confirms the diet is working. Get baseline labs before starting and retest at 8-12 weeks.
Fasting Glucose
Optimal
70-85 mg/dL
Measures blood sugar regulation. Paleo diets typically normalize fasting glucose within 2-4 weeks by eliminating refined carbohydrates and improving insulin sensitivity.
Fasting Insulin
Optimal
< 5 uIU/mL
The most sensitive early marker of metabolic health. Rises years before glucose. Paleo diets dramatically improve insulin sensitivity by removing processed carbohydrates and seed oils.
HbA1c
Optimal
< 5.0%
Reflects average blood sugar over 3 months. Expect improvement after 8-12 weeks on paleo. Optimal HbA1c correlates with lowest all-cause mortality.
hs-CRP
Optimal
< 0.5 mg/L
Best single marker of systemic inflammation. Paleo diets reduce hs-CRP by removing inflammatory triggers (seed oils, sugar, gluten, processed food). Expect improvement in 4-8 weeks.
Triglycerides
Optimal
< 70 mg/dL
Driven primarily by carbohydrate intake, not dietary fat. Paleo diets often cut triglycerides by 30-50% within 4-8 weeks. High triglycerides are a stronger cardiovascular risk marker than total cholesterol.
HDL Cholesterol
Optimal
> 60 mg/dL (men), > 70 mg/dL (women)
Increased by healthy fats (EVOO, avocado, fatty fish, coconut oil) and exercise. Paleo diets typically raise HDL by 10-20% within 3 months. Higher HDL is strongly protective.
Triglyceride/HDL Ratio
Optimal
< 1.0
The best lipid predictor of insulin resistance and cardiovascular risk — better than LDL. Paleo diets excel at improving this ratio by simultaneously lowering triglycerides and raising HDL.
Vitamin D (25-OH)
Optimal
50-80 ng/mL
Paleo emphasizes fatty fish and sunlight but many people remain deficient without supplementation. Retest after 3 months of supplementing D3+K2 to confirm your dose is adequate.
Omega-3 Index
Optimal
> 8%
Measures EPA+DHA in red blood cell membranes, reflecting 3-4 months of dietary intake. Paleo diets rich in fatty fish should move this toward optimal. Below 4% is high risk.
Homocysteine
Optimal
< 7 umol/L
Reflects B-vitamin status (B12, B6, folate) and methylation efficiency. Paleo diets rich in organ meats and animal protein provide abundant B-vitamins, typically normalizing homocysteine.
Practical Tips
Success on paleo is 80% preparation. A well-stocked kitchen and a simple meal prep routine make compliance effortless.
Breakfast
3 eggs scrambled in ghee with spinach, mushrooms, and avocado. Side of berries.
Lunch
Large salad with grilled salmon, mixed greens, cucumber, red onion, olives, EVOO + lemon dressing.
Dinner
Grass-fed burger patties (no bun) with roasted sweet potato, sauteed broccoli in avocado oil, and sauerkraut.
Snacks (if needed)
Apple with almond butter, beef jerky (no sugar added), handful of macadamia nuts, bone broth.
Cooking Fats
Seasonings
Shelf Staples
FAQ
Gut Health
Deep dive into the microbiome, leaky gut, and protocols for restoring gut integrity.
Inflammation
Biomarkers, anti-inflammatory nutrition, and protocols to fight chronic inflammation naturally.
Nutrition
Macronutrients, micronutrients, meal timing, and building an optimal plate for performance.
This guide gives you the science and the framework. A CryoCove coach gives you the personalization — your ideal macros, your reintroduction sequence, which labs to test, supplement recommendations for your specific needs, and ongoing accountability as you transform your health.