How to Become a 21st-Century Hunter-Gatherer – JAMES H. O’KEEFE, JR, MD, AND LOREN CORDAIN, PHD
“Our genetic make-up, shaped through millions of years of evolution, determines our nutritional and activity needs. Although the human genome has remained primarily unchanged since the agricultural revolution 10,000 years ago, our diet and lifestyle have become progressively more divergent from those of our ancient ancestors. Accumulating evidence suggests that this mismatch between our modern diet and lifestyle and our Paleolithic genome is playing a substantial role in the ongoing epidemics of obesity, hypertension, diabetes, and atherosclerotic cardiovascular disease. Until 500 generations ago, all humans consumed only wild and unprocessed food foraged and hunted from their environment. These circumstances provided a diet high in lean protein, polyunsaturated fats (especially omega-3[ω-3] fatty acids), monounsaturated fats, fiber, vitamins, minerals, antioxidants, and other beneficial phytochemicals. Historical and anthropological studies show hunter gatherers generally to be healthy, fit, and largely free of the degenerative cardiovascular diseases common in modern societies. This review outlines the essence of our hunter gatherer genetic legacy and suggests practical steps to realign our modern milieu with our ancient genome in aneffort to improve cardiovascular health.”
“Humans evolved during the Paleolithic period, from approximately 2.6 million years ago to 10,000 years ago. Although the human genome has remained largely unchanged (DNA evidence documents relatively little change in the genome during the past 10,000 years),1 our diet and lifestyle have become progressively more divergent from those of our ancient ancestors. These maladaptive changes began approximately 10,000 years ago with the advent of the agricultural revolution and have been accelerating in recent decades. Socially, we are a people of the 21st century, but genetically we remain citizens of the Paleolithic era.”
THE IDEAL HUMAN DIET
What is the ideal human diet? I would have to say one we evolved eating for the last 2 million years. A diet of meat, vegetables, fruits and fats is a diet that is consistent with the diet that Paleolithic humans evolved eating. “…This is the diet that our hunter-gatherer ancestors thrived on until the advent of the agricultural revolution. Through the millennia, our genome and physiology became adapted to this diet. Of course, this diet varied by paleontological period, geographic location, season, and culture, but many characteristics remained consistent until recent times…”
REAL FOOD, NOT SYNTHETIC FOOD
Eat real food. A Zone bar is not a meal. A shake is not a meal. We evolved eating real foods. Processed and chemically engineered foods are not the road to health.
Caloric Intake
Your calorie intake should be consistent with your energy expenditures. What does that mean? It means that do not consume more then you burn off. If your consists of running, moving and training eat to sustain your body’s needs. If your activity is limited to changing channels on the couch, eat accordingly.
ω-3 Fats
We evolved for millions of years eating a diet rich in Omega 3 Fatty Acids. “…The polyunsaturated fats are classified as ω-6 (generally proinflammatory) and ω-3 (anti-inflammatory with several other inherent cardioprotective effects). ω-3 Fats were abundant in the diet of our Paleolithic ancestors…” These are found in wild caught fish and grass-fed meats.
HUNTER-GATHERER FITNESS
“Our Paleolithic ancestors exerted themselves daily to secure their food, water, and protection. Although modern
technology has made physical exertion optional, it is still important to exercise as though our survival depended on it, and in a different way it still does. We are genetically adapted to live an extremely physically active lifestyle. A sedentary existence predisposes us to obesity, hypertension, the metabolic syndrome, diabetes, and most types of cardiovascular disease, whereas regular exercise decreases the risks of developing all these diseases. Even in times of caloric excess, hunter-gatherers avoided weight gain in part because they were extremely physically active. Studies of obesity consistently show that the best way to maintain weight loss (regardless of the type of diet used) is by daily physical exercise. Our remote ancestors participated in various physical activities daily. They walked and ran 5 to 10 miles daily as they foraged and hunted for their food sources. They also lifted, carried, climbed, stretched, leaped, and did whatever else was necessary to secure their sustenance and protection. Days of heavy exertion were followed by recovery days. In modern terms, these people cross-trained with aerobic, resistance, and flexibility exercises. According to recent data on physical activity, fitness programs that use various exercises are the most effective in preventing cardiovascular diseases.”
Where does all this leave us? It leaves us working to decode the genes locked inside us, genes that are wanting us to become strong/fit and free from modern disease. We evolved for millions of year eating a certain way and living a life of exercise and hard work.
Can you imagine how much exercise it was to eat a basic meal a millions years ago. It was probably the amount of work you might see in an Olympic Decathlon. Running, Jumping, Throwing and sprinting for your life.
Unlock your inner Hunter Gather.
How to be a Modern Hunter Gatherer
How to Become a 21st-Century Hunter-Gatherer – JAMES H. O’KEEFE, JR, MD, AND LOREN CORDAIN, PHD
“Our genetic make-up, shaped through millions of years of evolution, determines our nutritional and activity needs. Although the human genome has remained primarily unchanged since the agricultural revolution 10,000 years ago, our diet and lifestyle have become progressively more divergent from those of our ancient ancestors. Accumulating evidence suggests that this mismatch between our modern diet and lifestyle and our Paleolithic genome is playing a substantial role in the ongoing epidemics of obesity, hypertension, diabetes, and atherosclerotic cardiovascular disease. Until 500 generations ago, all humans consumed only wild and unprocessed food foraged and hunted from their environment. These circumstances provided a diet high in lean protein, polyunsaturated fats (especially omega-3[ω-3] fatty acids), monounsaturated fats, fiber, vitamins, minerals, antioxidants, and other beneficial phytochemicals. Historical and anthropological studies show hunter gatherers generally to be healthy, fit, and largely free of the degenerative cardiovascular diseases common in modern societies. This review outlines the essence of our hunter gatherer genetic legacy and suggests practical steps to realign our modern milieu with our ancient genome in aneffort to improve cardiovascular health.”
“Humans evolved during the Paleolithic period, from approximately 2.6 million years ago to 10,000 years ago. Although the human genome has remained largely unchanged (DNA evidence documents relatively little change in the genome during the past 10,000 years),1 our diet and lifestyle have become progressively more divergent from those of our ancient ancestors. These maladaptive changes began approximately 10,000 years ago with the advent of the agricultural revolution and have been accelerating in recent decades. Socially, we are a people of the 21st century, but genetically we remain citizens of the Paleolithic era.”
THE IDEAL HUMAN DIET
What is the ideal human diet? I would have to say one we evolved eating for the last 2 million years. A diet of meat, vegetables, fruits and fats is a diet that is consistent with the diet that Paleolithic humans evolved eating. “…This is the diet that our hunter-gatherer ancestors thrived on until the advent of the agricultural revolution. Through the millennia, our genome and physiology became adapted to this diet. Of course, this diet varied by paleontological period, geographic location, season, and culture, but many characteristics remained consistent until recent times…”
REAL FOOD, NOT SYNTHETIC FOOD
Eat real food. A Zone bar is not a meal. A shake is not a meal. We evolved eating real foods. Processed and chemically engineered foods are not the road to health.
Caloric Intake
Your calorie intake should be consistent with your energy expenditures. What does that mean? It means that do not consume more then you burn off. If your consists of running, moving and training eat to sustain your body’s needs. If your activity is limited to changing channels on the couch, eat accordingly.
ω-3 Fats
We evolved for millions of years eating a diet rich in Omega 3 Fatty Acids. “…The polyunsaturated fats are classified as ω-6 (generally proinflammatory) and ω-3 (anti-inflammatory with several other inherent cardioprotective effects). ω-3 Fats were abundant in the diet of our Paleolithic ancestors…” These are found in wild caught fish and grass-fed meats.
HUNTER-GATHERER FITNESS
“Our Paleolithic ancestors exerted themselves daily to secure their food, water, and protection. Although modern
technology has made physical exertion optional, it is still important to exercise as though our survival depended on it, and in a different way it still does. We are genetically adapted to live an extremely physically active lifestyle. A sedentary existence predisposes us to obesity, hypertension, the metabolic syndrome, diabetes, and most types of cardiovascular disease, whereas regular exercise decreases the risks of developing all these diseases. Even in times of caloric excess, hunter-gatherers avoided weight gain in part because they were extremely physically active. Studies of obesity consistently show that the best way to maintain weight loss (regardless of the type of diet used) is by daily physical exercise. Our remote ancestors participated in various physical activities daily. They walked and ran 5 to 10 miles daily as they foraged and hunted for their food sources. They also lifted, carried, climbed, stretched, leaped, and did whatever else was necessary to secure their sustenance and protection. Days of heavy exertion were followed by recovery days. In modern terms, these people cross-trained with aerobic, resistance, and flexibility exercises. According to recent data on physical activity, fitness programs that use various exercises are the most effective in preventing cardiovascular diseases.”
Where does all this leave us? It leaves us working to decode the genes locked inside us, genes that are wanting us to become strong/fit and free from modern disease. We evolved for millions of year eating a certain way and living a life of exercise and hard work.
Can you imagine how much exercise it was to eat a basic meal a millions years ago. It was probably the amount of work you might see in an Olympic Decathlon. Running, Jumping, Throwing and sprinting for your life.
Unlock your inner Hunter Gather.