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A Paleo eating approach considers the fact that food can make you healthy and food can make you sick.

Surprisingly, other diets really don’t even consider this and arbitrarily decide what you should and shouldn’t eat.

Not so with a Paleo approach. This diet goes back in time to sneak peeks at what the early ancestors of man were eating and then get modern-day man to eat the same thing. If you eat what man is supposed to eat, then you should be able to decrease your health issues.

Your early ancestors ate a diet fit for hunters and gatherers. That’s because they were hunters and gatherers. No one prepared food for them and sent it down from the sky, even though there were plenty of gods they worshipped.

They hunted for meats and they gathered berries, fruits, nuts, seeds, tubers, and other vegetables they found. They ate what was provided for them in nature and they didn’t complain. They were grateful for what they had.


A Paleo Diet is a moderate protein, high fat, lower carbohydrate diet. However, based on your needs and goals this can be tweaked. What this diet means to you is:

  • less abdominal fat
  • more energy and productivity during the day
  • no sugar cravings
  • fewer mood swings
  • reduction in the compounds in the body that are tied to inflammation
  • less risk to develop heart disease
  • less food reactions and food intolerances causing bloating, headaches, skin rashes, and fatigue
  • reduction in total body fat with higher percentage muscle mass
  • maintenance of body weight more easily without weight fluctuations
  • less consumption of genetically engineered foods that cause immune dysfunction later in life
  • reduction in hunger during the day
  • reduced risk of developing leaky gut syndrome
  • elimination of insulin resistance, decreasing chance of developing diabetes
  • better nutritional status on less food
  • less gas in the GI tract
  • more vitality and better health into your old age

The fact is that when scientists visited other cultures to examine the effect of diet on health, no matter where they went in the world, everybody on a Paleo Diet did well.

But once people supposedly got smarter and more innovative, troubles started. The greater the technological advances in society (including agricultural and food), the less healthy the people become.

Now with that said I want to be very clear. You can be healthy, happy, and feel great using any eating approach. The key is to find what works for you and run with it and screw what everyone else says…including me. I’m Paleo biased because I have found that it works unbelievably well for the majority of folks.


Large Order Of Toast

Possibly the biggest problem with grains is that our ancestors didn’t eat them like we eat them. Health experts tell us grains should make up a large part of our diet, with some experts touting 7 to 9 servings a day!

If you really look at the modern diet now, you’d see that cattle are being fed grains, too – even though a cow would never be found in a cornfield chomping on an ear of corn. They can’t digest it and it causes problems with indigestion for them in the same way it does for  you and me.

This dependence on grains in the culture never happened until farming grains became big business. Similar to the cow, maybe your body can and will tolerate grains for a while, but how long will it be before you give them up because your health has degenerated to such a poor state?

Grains and grain intolerance are now tied to over a hundred different diseases including celiac disease, endometriosis, infertility, heart disease, joint pains, arthritis, mental disorders, skin conditions, and other health issues such as headaches, migraines, and more.

Grains are high in lectin proteins, which inhibit the ability of your GI tract to repair itself.


There’s something else you should know about grains.

It turns out that by not including any meat in your diet, your mineral status is far worse than those who eat meats. Yep, surely you have heard that vegetarians are healthier than meat eaters, right?

Well, wrong. Especially when they’re splurging on grains and eating processed foods for filler, the whole time destroying their zinc status because of the excess phytates in the grains. Phytates bind up minerals in food so minerals, such as zinc, are unavailable for your body to use. If food is interfering with absorption of minerals in your body, that is a clear negative.

Besides that, grains really aren’t that high in vitamins and minerals. In fact, the nutrients obtained from grains can also be found in meats. Animals eat many more plants than humans and the nutrients in the plants the animals eat become a way of storing the nutrients for you. It’s a safer way to get your nutrients.

A high grain vegetarian diet is one that fills the body with inflammation, makes it go awry with insulin reactions because there’s no protein to temper the high carbs, and taxes the adrenals.


Just because food has fiber – like a whole grain – doesn’t mean it is healthier. Foods are rated for their blood sugar reaction. Healthy whole grain breads can cause blood sugar reactions, even though they are a good source of fiber.

Yep, it is no wonder why people who change their diet to add the healthy grains for more fiber are falling asleep at their desk at work right along with those who are eating Pop-tarts and sugary, boxed cereals. Both contribute to high blood sugar followed by high insulin levels.



When you eat a high Glycemic index food, you end up with an insulin response. Your body kicks out a higher amount of insulin just so that your blood sugar level will come down. This can contribute to diabetes down the road years later.

In the meantime, your moods aren’t stable, you’re hungrier than all heck, and all you can think about is food. You can’t concentrate on your work or the task at hand.

Thus, by eliminating grains from a diet, like you do going Paleo, you most of these problems more often than not.


These aren’t all the problems that resulted from “healthier” grains, though. Researchers started showing everyone that the plant structure of grains included a part on them called lectin proteins.

These lectins include gluten, but there are other lectins in food. What lectins do is cause inflammation in the digestive tract.

They’re also thought to be linked to cell death by contributing to leaky gut syndrome. Once you have leaky gut, you get everything you ate flowing out through the small holes in the digestive tract into your blood circulation where they get deposited in different organs and cause health issues.

And that’s a big problem because simply put, they aren’t supposed to be there. In the second place, your immune system treats these food particles as something to attack and destroy and you end up with an autoimmune disease if it continues.


There’s another possible problem with grains. If you eat a lot of these acidic foods, you’ll have an acidic reaction in the body, which means more inflammation, body aches and pains, and fatigue. The antidote is more green vegetables, found in copious amounts on the Paleo Diet.

Remember, any food that causes an inflammatory response in the GI tract is a culprit in leaky gut syndrome, allergies, and autoimmune disorders.


A cow [15/365]

Like grains, dairy products can cause an inflammatory response in people. And that’s why they aren’t on the list of foods to eat on a Paleo diet.

You see, the Paleo diet is all about foods that are NOT going to raise insulin levels, foods that won’t acidify the body, and foods that will NOT cause an inflammatory response in the body.

Since dairy products do all three of these things, they aren’t suitable for you. Besides the inflammatory response, a big percentage of people in the world are lactose intolerant while others are allergic to the milk proteins casein or lactalbumin.

Casein in milk varies depending on the cow. The casein in the milk of Friesians and Holstein cows is called an A1 beta-casein, which can be metabolized to produce a chemical that is linked to digestive problem, pains in the joints, and possibly leaky gut syndrome. The casein in the milk of Jersey and Gurnsey cows is called an A2 beta casein protein, which doesn’t have this same problem.

Allergy reactions from dairy are associated with inflammation, and it takes four days to clear the system of any food-related allergy reaction.

Dairy is still a perfect food for babies, and contains protein, fat, and carbohydrate in good proportions. However, it does still cause an insulin reaction even though it does not raise blood sugar much. It’s a low Glycemic index food but can have some pretty bad consequences for diabetics.

Milk may very well be a good food for humans if it wasn’t tampered with. The dairy industry has taken whole milk and decided to strip it of its fat, but that fat may be what keeps us healthy. In fact, some researchers are saying that whole milk protects against cancer of the colon and rectum. Skim milk and low-fat consumption are tied to prostate cancer (1).

The industry also pasteurizes it, which is the equivalency of calling it a processed food.

Most cultures that drank milk products fermented it to kefir or yogurt, which provide the gut with helpful and healing bacteria. This cuts down on the amount of lactose in the milk so many can handle it.

Dairy from goats is an option that some consider being better for humans than milk from cows. The reasons are that goat diary:

  • Has more fat
  • Less casein and lactose
  • Cause fewer issues with digestion
  • Appears to be more similar to human breast milk in nutrition and structure

Nevertheless, dairy is dairy. On a Paleo Diet, you eliminate the chance that you’ll get inflammation, allergies, and other problems from dairy.


Day 85/365: We Love Diversity

Why aren’t legumes included in a Paleo Diet?

To answer this question, you should first know what legumes are. The term “legumes” refers to a whole group of foods that include different kinds of beans, including soybeans, lentils, and peas. Then there’s the little lone garbanzo bean – also a legume – and peanuts.

Nutritionists have told you for years that these foods are high in nutrients and a good protein source. However, that’s a little questionable now that the data is in.

These foods are high in carbohydrates and low in protein, comparatively. This means that if you’re expecting to use them in your diet as a protein source, you better figure out what exactly you’re going to do about the insulin reaction from all that carbohydrate. In fact, many legumes contain 2 to 3 times as much carbohydrate as protein.

On another note, legumes contain phytates that bind up minerals in food so the minerals are unavailable for your body to use. They also can cause bloating and gas, as the carbohydrates in them is digested pretty easily by gut bacteria but not your own body. With all this bloating and gas, there’s inflammation – and another reason you want to eliminate legumes from your diet.

Soybeans are actually another very questionable food. In the last decade, some scientists came out from behind their white lab coats and told people via the media that soy accelerates brain damage and degeneration and may also be associated with immunity problems.

You’ll find experts out there who swear by soybeans while others are vehemently opposed to it. Still others say soy is okay only if it’s fermented.

On a Paleo diet, you don’t have to make up your mind about soy. You simply won’t be eating it.

And as for the peanut, well, the facts tie in these good-tasting nuts to the lectin protein and inflammation connection. Peanut lectins are tied to inflammation in your gut.


So is the human body really meant to eat these grains, legumes, and dairy? Scientists as well as Paleo enthusiasts say NO. Stay away from them and you’ll improve your health and do it drastically.

But again, put in the work and search for yourself. Using the Paleo approach to eating is an excellent way to reset your system and essentially start from scratch. Slowly add in problematic foods like those mentioned above to discover what works and doesn’t for you.

My personal biases lie in a Paleo approach but that doesn’t mean it is the correct approach for everyone. Best of luck to you in your search for optimal health and well-being.

Post to the comments below:

  • Have you tried a Paleo approach to eating? If so, how is it going for you and what kind of results have you noticed?

Live limitless,


PS: Is your health keeping your from living the life that you want? Get healthy, lose fat, and create a life without limits. Join hundreds of others learning to build healthy habits that stick with the LimitlessBODY Blueprint.

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  • Ashley

    One thing I love about Paleo is that it doesn’t include Diary. Humans were never supposed to consume Diary in the amount we do and it’s believed that around 20-25% of the population is actually allergic to milk (more specifically the A1 protein).

  • Justin Miller


    Thanks for chiming in. I’m definitely a big believer in using the Paleo Diet as a template and than re-introducing certain foods to see how you react to them. I’ve found that I handle clarified butter and raw full fat dairy quite well. However, another dairy and it is not going to go so well for me :)

    Great point on the A1. After mothers milk out dairy consumption should probably be exiled.

  • Theresa

    I’ve been paleo for a few months now and I feel terrific! I feel so energized and healthier in general. One thing I would like to add is to those just starting out, plan your meals in advance. It saves a lot of time especially if you have to rush for work. I would also suggest having a list of recipes on hand. This site has some great info about popular paleo cookbooks on the market today. Having a list of recipes is pretty much what kept me going. I was stuck on the standard slab of meat, side of vegetables and fruit and believe me, it was so boring I felt like quitting. Thank goodness I didn’t!

    • Justin


      That’s awesome! Glad to hear you are feeling so great. Great point, preparation is so key. Taking the time to plan can make all the difference.

      Thanks for contributing :)

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  • James Shannon

    Haven’t drank milk in a year … went back to have some chocolate milk just for fun, and HOLY BLOATING! Was quite painful! Thanks for this detailed article, cheers!

    • justinmiller06

      Thanks for dropping by James. I don’t doubt it. If I veer off even a little the same thing happens to me. It is not pretty. Hopefully you’re back to normal :)

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  • Keith Ram Prakash

    So I eat this diet and it has completely changed my type 1 diabetes- basically I don’t have it anymore. With this and Kundalini yoga. I have a blog with stuff I’ve found out about the whole situation right here:

    But I do wonder, and maybe someone has some good stuff to say- I eat this diet but vegetarian. So I end up eating a lot of nuts and actually peanut butter. Any advice?

    • justinmiller06

      Thanks for stopping by Keith. Awesome job fixing your type 1… AMAZING! As for being a vegetarian and Paleo I think some good options for protein sources are eggs, hemp seeds, soaked and sprouted beans and legumes (but soaked and sprouted is very important)

      Here’s a great shopping list for vegetarians and vegans from the folks at Whole9

      There are also some vegetarian paleo cookbooks available on amazon that are pretty awesome!

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  • Andrea

    Amazing Article…Loving the Paleo Lifestyle!!!

    • justinmiller06

      Awesome to hear Andrea! How has your progress been coming. Shoot me an email or something :)

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  • Tommy Peter

    Great overview. Would like to share with my friends on FB etc.

  • Jeannie Garcia

    Ok, so if I’m a vegan, is this diet possible?

    • justinmiller06

      It definitely is. It might be a little tough but you could do it. Your food choices would be very limited tho.

      • Jeannie Garcia

        Also, since I don’t already eat dairy (and I try and stay away from wheat or gluten products), I think that part is easy. :) Is wild rice part of the grain family? And I asked another ? on another thread too. Tx

        • justinmiller06

          Wild rice would be a part of the grain family

  • Jeannie Garcia

    Thanks for answering, Justin! :) Yes, I’m going to start next week. Question: Since I don’t eat meat, will I be able to sneak sweet potatoes, lentils and quinoa as protein replacers for those?

    • justinmiller06

      Hi Jeannie,

      Those would not be protein replacements. As a vegan this will be your biggest challenge. Traditional fermented natto and tempe and organic extra firm tofu will be your best options (tofu is not paleo but as a vegan you may have to give a little here.)

      Vegan protein powders may help as well although I am not a huge fan of protein powders.

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  • Mark

    You mention dairy increasing insulin. However, you do realise that protein also raises insulin in the same manner, along with whey protein which you are okay with consuming?

    Slightly contradictory?

    • justinmiller06

      Thanks for stopping by Mark. Yes sir, but essentially every time we eat insulin is raised. I’m not a huge fan of whey or any protein powder for that matter (I like real food) but every so often if can come in handy.

      Long story short I like people to ask themselves “how’s that working for me?” and then to prove it by measuring their progress. I hate the fact that nutrition has become as polarizing as politics and religion. There’s definitely no one way to do it.

      Thanks for taking time to read and I appreciate the comment.

      With gratitude,


  • Luke Schuster

    What are your thoughts on almond milk and almond paste as alternatives and their inclusion on the paleo diet? Also i a weightlifter, and need my whey protein shake afterwards.

    • justinmiller06

      Hey Luke,

      Thanks for stopping by the site. I personally don’t use almond milk and paste just because I like to consume as much food with only one ingredient as possible (ie: what ever the heck the food is and that’s it) LOL.

      I do think they have their place in a nutrition plan. As long as you’re getting the results you want and feel great then why not.

      I do use a tablespoon of grass-fed protein in my morning bulletproof coffee but outside of that not much of a protein shake guy. It’s pretty easy to consume enough protein for me throughout the day from whole food sources.

      With gratitude brother!

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  • Caitlin

    Thank you for the clarifications! I have just learned that the source of my digestive problems is more than likely due to the fact that I am allergic to eggs and tomatoes (!)–and on top of that (like that wasn’t enough), I have minor allergies to milk, peanuts, wheat and several other things. Sounds more and more like paleo eating is the only way to go.

    Appreciate the detailed information. Very applicable to my own situation.

    • justinmiller06

      Hi Caitlin! Thanks for stopping by the site. Those are some pretty common food sensitivities actually. Keep me posted on your Paleo journey :)

  • shemsky

    One thing I’ve found in my own case is that getting your fiber from vegetables instead of grains and legumes is saving a lot of calories. I used to get almost all my fiber from bread and beans, and just didn’t eat many vegetables. I considered bread and beans my allotment of plant food. Now the reverse is true, and the weight is coming off pretty fast. Of course, not eating processed food helps quite a bit as well.

    Thanks for the information.

    • justinmiller06

      Thanks for sharing Shemsky and great points :)

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  • JuHoansi

    I still don’t quite get the prohibition on grains and legumes.
    Phytates are broken down somewhat by cooking and more so by soaking. Which is how most beans are normally prepared anyway. There is no evidence phytates cause mineral deficiencies due to malabsorbation

    Phytates have some health benefits. They are antioxidants, have anti-inflammatory effects, and a low glycemic load,

    Almost all plant foods contain lectins. Nuts are relatively high in lectin. So why are nuts considered Paleo? As with phytates, 90% of the lectins are eliminated by soaking and cooking.

    • justinmiller06

      Thanks for taking time to stop by the blog. You’re right, beans that are prepared correctly can have some beneficial properties. However, I’d say that most people are not willing to go through that process and consume them for the wrong reasons (i.e. they consider them a high protein food).

      The big problem with the overconsumption of phytates is that beans and legumes are often staple of someone’s diet and nuts are typically not.

      Phytates are not a huge concern for me it’s actually the galaco-ligosaccharides that can cause digestive distress. I’m aware that other foods fall into this category as well but again, most of those are not a staple food.

      With the grains, the same thing goes. Most folks are not willing to take the time to soak or ferment them.

      I’m a fan of what ever nutritional approach gets you the results that you desire, both internally and externally. So far a Paleo approach has worked for me, Veganism for my Dad, and other friends with other approaches.

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  • cammy2014

    I don’t understand how Paleo fans know that Paleolithic humans were healthy and long-lived—???

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