Chris Kresser

Let's take back your health — Starting Now.

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Chapter Notes

Table of contents

Chapter 1

The 10,000 Year Explosion: How Civilization Accelerated Human Evolution by anthropologists Gregory Cochran and Henry Harpending. Starting with their own take on the conventional wisdom that the evolutionary process stopped when modern humans appeared, the authors explain the genetic basis of their view that human evolution is accelerating, illustrating it with some examples.

The Western Diet and Lifestyle and Diseases of Civilization by Staffan Lindeberg – This study proposes that the adoption of diet and lifestyle that mimic the beneficial characteristics of the preagricultural environment is an effective strategy to reduce the risk of chronic degenerative diseases.

Food and Western Disease: Health and Nutrition from an Evolutionary Perspective – By looking at what we know of human evolution and disease in relation to the diets that humans enjoy now and prehistorically, the book allows the reader to begin to truly understand the link between diet and disease in the Western world and move towards a greater knowledge of what can be defined as the optimal human diet.

Nutrition and Physical Degeneration by Dr. Weston A. Price – An epic study demonstrating the importance of whole food nutrition, and the degeneration and destruction that comes from a diet of processed foods.

Guns, Germs, and Steel: The Fates of Human Societies by Jared M. Diamond – This popular book describes geographical and environmental factors shaped the modern world.

 

Chapter 2

The Truth About Red Meat – My articles on why red meat is actually an extremely healthy and nutrient-dense food choice.

The Autoimmune Protocol by The Paleo Mom – A great resources for additional information on the autoimmune disease diet.

Fats to Eat & Avoid

 

Chapter 3

Nutrient Density: Sticking to the Essentials (video) – A proposed model of nutrient density by Mathieu Lalonde that eliminates established biases is employed to compare the nutrient density of meat, vegetables, fruits, nuts and seeds to that of grains and legumes.

Another reason you shouldn’t go nuts on nuts – My article from 2011 explaining the problems with eating too many nuts, particularly those that are not properly prepared.

 

Chapter 4

Center for Celiac Research & Treatment – The paramount goal of the Center for Celiac Research is to increase the awareness of celiac disease in order to provide better care, better quality of life, and more adequate support for the celiac disease community.

Canola Oil: How It’s Made (video) – Need more convincing to stop eating industrial seed oils like canola oil? Watch this video to see how it’s made.

Nancy Appleton’s Health Blog – Articles by Nancy Appleton PhD on the way sugar is harming Americans’ health.

The Gluten Summit – 29 of the world’s experts and opinion leaders speak on the topics of gluten-related disorders, nutrition and healthy living in a series of online interviews.

 

Chapter 5

Can Some Trans Fats Be Healthy? – My article on the health benefits of the natural trans fat found in animal products, conjugated linoleic acid (CLA).

How too much omega-6 and not enough omega-3 is making us sick – My article from 2010 explaining the importance of balancing omega-6 and omega-3 fats.

EFAs, Fish & Fish Oil – My article series on getting the right types of essential fatty acids in your diet.

Trans Fat – more information on this dangerous man-made fat. (Please don’t rely on this site for other nutrition information, it’s biased towards plant-based diets.)

Tropical Traditions – a great online shopping source for coconut oil and other healthful fats.

Native Forest – the best carrageenan and BPA-free canned coconut milk.

FatWorks – get traditional, pastured fats like tallow, lard, and duck fat delivered right to your door.

Bellavado – order avocado oil online.

Kerrygold USA – easy-to-find pastured butter.

Grassfed Traditions – Order high quality pastured butter online.

Organic Valley – another brand of pastured butter found in many stores nationwide.

Kol Foods – pastured, kosher animal products, including chicken fat.

Pure Indian Foods – one of the best ghee producers in the country. Has both plain and flavored varieties.

Olea Estates – sells a high quality extra virgin olive oil.

Kasandrinos – another option for high quality EVOO.

Nutiva – Buy organic red palm oil online.

Wilderness Family Naturals – An excellent source of raw and organic food items, including Organic Coconut Oil and Palm Oil, salad dressings, mayonnaise, and more.

Check out the Paleo Recipe Generator for recipes, including how to render your own lard.

 

Chapter 6

Do Carbs Kill Your Brain? – While I don’t argue with the idea that refined and processed carbs like flour and sugar contribute to modern disease, there’s no evidence to suggest that unrefined, whole-food carbohydrates do. In fact, there are three compelling reasons why this is not the case.

Is starch a beneficial nutrient or a toxin? You be the judge. – In a debate at the Ancestral Health Symposium in 2012, I summarized the “anti-starch” side’s arguments and listed some bullet points of my arguments in favor of starch.

The Perfect Health Diet – Paul Jaminet PhD has a great website and book explaining our physiological need for carbohydrates and glucose, and the benefits of a moderate-carb diet for optimal health.

Myths and Truths About Fiber – In this article I explain how excess intake of insoluble fiber may actually be harmful, particularly for gut health.

 

Chapter 7

US Wellness Meats – One of the best online shopping sources for high quality pastured meat and dairy products.

Vital Choice – An awesome resource for getting wild seafood delivered right to your door.

Seachoice – Based on scientific assessments, SeaChoice has created easy-to-use tools that help you make the best seafood choices.

TX Bar Organics – Another great source for grass fed beef.

Steve’s Paleo Goods – Delicious grass-fed beef jerky and other snacks.

Gourmet Grassfed – High quality beef jerky in a variety of flavors.

EPIC Bar – Real meat protein bars made from pastured beef, buffalo, and turkey.

PrimalPacs – Another great company that sells Paleo-friendly snacks.

Tanka Bar – Tanka Bars, Tanka Bites, and Tanka Wild Sticks and Sausages are made from tart-sweet cranberries and prairie-raised buffalo.

KOL Foods – KOL Foods gives kosher consumers access to healthy, 100% grass-fed meat and pastured poultry that is never confined.

Rocky Mountain Organic Meats – These meats are 100% grass-fed and grass-finished.

Wild Planet – A widely available wild and sustainable seafood brand. Sells canned sardines, tuna, salmon, and other fish.

Vital Farms – A high quality pastured egg company for those who don’t have access to a local egg farmer.

Wilderness Family Naturals – An excellent source of raw and organic food items, including Organic Coconut Oil and Palm Oil, salad dressings, mayonnaise, and more.

PCDAAS – The Protein Digestibility–Corrected Amino Acid Score

 

Chapter 8

EWG’s Pesticide App –  A shopper’s guide to the pesticide content of foods.

Find Real Food – An app version of the Weston A. Price Foundation’s Shopping Guide.

Eat Wild provides research-based information about “eating on the wild side.” This means choosing present-day foods that approach the nutritional content of wild plants and game—our original diet.

Organic Store Locator – From grocery stores to eating out, this site provides you everything you need to know about all-natural, organic food.

Local Harvest – Use this website to find farmers’ markets, family farms, and other sources of sustainably grown food in your area, where you can buy produce, grass-fed meats, and many other goodies.

Eat Well Guide – A free online directory for anyone in search of fresh, locally grown and sustainably produced food in the United States and Canada.

Amazon.com – You can order a wide variety of food, supplements, and lifestyle gear from this website.

Eating on the Wild Side: The Missing Link to Optimum Health – This is the first book to reveal the nutritional history of our fruits and vegetables.

Why local trumps organic for nutrient content – My article on the benefits of choosing local produce.

Cornell’s Northeast Regional Food Guide (pdf) – This document describes the seasonal availability of produce in the Northeast. (Please disregard the outdated nutritional recommendations on the first page.)

Why Grass-Fed Trumps Grain-Fed – My article explaining the benefits of choosing grass-fed over grain-fed beef.

The EWG 2013 Meat Eaters Guide – Describes the bacterial contamination of common, conventional grocery store meat products.

EWG’s 2013 Shopper’s Guide to Pesticides in Produce – More information on the chemicals and pesticides found in conventional produce.

Vital Choice – The best place to find wild, uncontaminated seafood products.

Seachoice – Based on scientific assessments, SeaChoice has created easy-to-use tools that help you make the best seafood choices.

 

Chapter 9

Nutrition and Physical Degeneration by Dr. Weston A. Price – An epic study demonstrating the importance of whole food nutrition, and the degeneration and destruction that comes from a diet of processed foods. Describes the benefits of incorporating organ meats into the diet.

Vitamin K2 and the Calcium Paradox – A great book describing the little-known nutrient Vitamin K2 and how to get more of it in your diet.

Iron Behaving Badly: The Role of Iron Overload in Metabolic Disease – My presentation on the pathophysiology of iron-related metabolic disease, including a clinical framework for diagnosing and treating it.

How to Eat More Organ Meats – My article on how (and why) to increase the amount and variety of organ meats in your diet.

The Whole Beast: Nose to Tail Eating – Here are recipes that hark back to a strong rural tradition of delicious thrift, and that literally represent Henderson’s motto, “Nose to Tail Eating”.

Odd Bits: How to Cook the Rest of the Animal – In a world of costly prime cuts, it’s easy to forget about (and steer clear of) the more economical, but less lovable parts of the beast.

Organ Meat Recipes:

Wild Planet – Sells bone-in fish like salmon and sardines for a great source of calcium and vitamin D.

 

Chapter 10

Digestive Health – My articles on gut health and improving digestive function.

The gut-skin connection: how altered gut function affects the skin – In this post, I go a little deeper on the gut-skin connection.

Got digestive problems? Take it easy on the veggies. – I’ve got a tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: eat fewer vegetables.

FODMAPs: Could common foods be harming your digestive health? Understanding how FODMAPs affect the gut and knowing how to eliminate them from your diet may be the key to getting your IBS symptoms under control.

Prescript-Assist Probiotic – This is my favorite brand of soil-based probiotics, with prebiotics to improve colonization.

Fermented by Jill Ciciarelli – Your ultimate guide to this essential aspect of ancestral eating.

Wild Fermentation by Sandor Katz – The first cookbook to widely explore the culinary magic of fermentation.

Recipes For Fermented Foods from Paleo Diet Lifestyle

Cultures for Health – 300+ products to support a Real Food Lifestyle. Learn to make your favorite fermented foods at home with library of expert advice articles, how-to videos and more.

Guide to Finding & Working with Paleo-Friendly Clinician

Primal Docs – A network of over 500 physicians, healthcare practitioners, and independent businesses with a practical and evolutionary approach to health and nutrition.

Paleo Physicians Network – The purpose of the Paleo Physicians Network (PPN) is to provide a simple interface between health conscious consumers and the medical professionals who practice Evolutionary Medicine.

 

Chapter 11

Nourishing Traditions – Sally Fallon dispels the myths of the current low-fat fad in this practical, entertaining guide to a can-do diet that is both nutritious and delicious. Contains recipes for properly-prepared grains and legumes.

Raw Milk Reality – My series on the health benefits of raw milk, plus the real risks of drinking raw milk. Make an educated decision for you and your family.

Realmilk.com – Find a raw milk dairy farmer in your area.

Swissland Cheese – Swissland Cheese Co. is a family owned business in Indiana and is known throughout the Midwest for its grass-fed, goat, raw milk, and specialty cheeses.

Enjoy Life Chocolate Chips – Soy-, gluten-, and nut-free chocolate chips. Great for people with allergies.

10 Of The Best Organic Wines Without Sulfites – Recommendations for wine to choose when looking for an organic, sulfite-free variety.

Choose Your Booze: A Guide to Healthy Drinking by Mark Sisson. It’s the question every Primal adherent faces: how does alcohol fit into a low carb lifestyle?

Is it Possible to Drink and Still be Healthy? The Nerd Fitness guide to alcohol consumption.

Alcohol Guide by the Paleo Effect. They’ve outlined the types to avoid and have made a couple of selections in each category for the best Paleo solutions most easily found in major retailers. Cheers!

Norcal Margarita Recipe – Made famous by Robb Wolf.

Chowstalker’s Dessert Section – Constantly updated list of Paleo-friendly dessert recipes.

Eating Evolved Dark Chocolate – At Eating Evolved we have a guiding principle that influences every decision we make as a company: Chocolate is food, not candy.

Hunted and Gathered Chocolate – Sells organic, raw, gluten-free dark chocolate out of Australia.

Nohmad Snack Company – Nohmad Snack Co. selects ingredients for their nutritional attributes, satiating qualities and flavor to energize your body and please your palate with their chocolate.

Why You Should Eat and Drink High-Cacao Dark Chocolate by Mark Sisson. You should probably be eating dark chocolate on a semi-regular basis because the stuff is pretty dang good for you!

Sourdough buckwheat pancakes – A recipe for one of my favorite Sunday morning breakfasts.

Lifeway Whole Milk Plain Kefir – A decent choice for those who can’t make their own.

How to make Kefir – Cheeseslave instructs on how to make kefir at home.

Buy Kefir Grains – Crucial for your homemade kefir recipe.

How to Make Yogurt – Instructions by Cultures for Health.

Get homemade yogurt and sour cream recipes on the Paleo Recipe Generator.

Maple Hill Creamery – 100% grass-fed organic European style yogurt that can be found in many health food stores.

Blue Hill Yogurt – 100% grass-fed savory yogurts. Available in new, unexpected flavors like Carrot, Tomato, and Beet.

Redwood Hill – Redwood Hill Farm is an award-winning, Grade A goat dairy farm and creamery located in Sonoma County, California. Committed to making the best tasting and least processed artisan goat cheese, yogurt and kefir, this family-owned and operated company uses solar power to sustainably produce all its goat products.

Nut Milk Bag This nut milk bag is reusable and can be used for making nut milks and straining juices.

Caffeine content for coffee, tea, soda and more. Find out how much caffeine is really in that grande mocha latte.

Proper Preparation of Grains and Legumes (video) – Sarah Pope shows you the basics for traditional preparation of grains and legumes.

Soaking Grains: Top 5 Reader Questions Answered – Jenny at the Nourished Kitchen explains how to master the practice of soaking grains, nuts, beans, seeds and legumes.

 

Chapter 12

How Sitting Too Much Is Making Us Sick and Fat – And What to Do About It – My article at The Huffington Post describes how an increase in sedentary time and decrease in physical activity has profoundly impacted our health.

How to walk 10,000 steps a day if you’re a desk jockey – here are many ways to set up a treadmill desk. I’ll show you how I did it, and link to a few other possibilities.

Born to Run – A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall. Learn all about barefoot running.

Time Out – A great app for Mac users that gently reminds you to take a break on a regular basis.

Workrave – This app for PC frequently alerts you to take micro-pauses, rest breaks and restricts you to your daily limit.

Gear for an at-home gym:

Barefoot Shoe Brands:

Best Pedometers and Activity Monitors:

Dan’s Plan – Dan Pardi has created tools that do two key things: develop daily insight into how you’re living this week, and give you daily information to make it easier to live a healthy lifestyle today. Track your diet, movement, and sleep habits using this excellent online program.

Dan’s Plan Enduring Mover Infographic – Learn how to Stand, Walk, and Push your way to better health.

Why You May Need To Exercise Less – My article on the dangers of overtraining.

Vibram Fivefingers Barefoot Running Technique. An explanation of technique along with helpful videos, informed by Professor Dan Lieberman of Harvard University (a barefoot running pioneer).

How To Run Forward. A guide to running barefoot at the oldest barefoot running site on the web, BarefootRunning.com.

Barefoot Running Step-By-Step. One of the most popular instructional books on barefoot running, by “Barefoot Ken Bob Saxton”.

The Barefoot Running Forum. An active forum of barefoot runners at BarefootRunning.com.

Barefoot Running Training Tips by Daniel Lieberman of Harvard University.

 

Chapter 13

F.Lux – This program makes the color of your computer’s display adapt to the time of day, warm at night and like sunlight during the day.

Uvex Orange Glasses – The cheapest blue-blocking glasses that help you fall asleep easier when using screens at night.

Solar Shield Orange Glasses – Like the Uvex brand, but better for those who wear eyeglasses to see.

Light Machine – The Sun Touch Plus emits energizing, healing rays, using 10,000-lux Sky Effect light while simultaneously releasing streams of negative ions. Helps reset the circadian rhythm.

Blackout shades – Use these products to create a pitch-dark sleeping environment.

Sleep mask – This is an inexpensive way to block light exposure to your eyes at night, preventing restful sleep.

Noise machine – A great tool for those who live in a noisy environment and struggle to fall asleep.

 

Chapter 14

BuddhaNet has a wide range of free, downloadable audio programs with instruction on meditation and MBSR. I recommend starting with the Body Scan, which is about halfway down the page (in the section on guided meditations with Malcolm Hunter), but there are many great instructional recordings there.

Mindfulness-Based Stress Reduction (MBSR) is taught at hospitals and clinics around the country. For a directory of classes, click here. You can also try searching for “mindfulness-based stress reduction” and “(name of your city)” in Google.

If you don’t have a class near you, you can also learn via online course, books, CDs or downloadable audio. One of my favorite books covering this topic is Jon Kabat-Zinn’s Full Catastrophe Living.

Opening the Hand of Thought – A wonderful, practical introduction to Zen Buddhism.

Meditation for Beginners – Trusted teacher Jack Kornfield shows you how simple it is to start—and stick with—a daily meditation practice.

Finding a Joyful Life in the Heart of Pain – Darlene Cohen discovered the secret to finding happiness in the midst of debilitating pain. She shares her knowledge in her popular workshops and now in this book.

Mindfulness-Based Stress Reduction Online Course – Another course offered online that helps restore and maintain a sense of well being and develop the skills to avoid emotional and physical depletion.

Meditation Online Course – Whether one is looking for peace of mind, a stress-free life or physical well-being, Sahaja Yoga Meditation offers it all.

Meditation Retreats – A list of the 20 best meditation retreats by blogger Simona Rich.

Find a Feldenkrais Practitioner – Feldenkrais is a powerful method that goes far beyond stress management. It may be more accurate to refer to it as a way of re-patterning the nervous system. The best way to start is finding an Awareness Through Movement® (ATM) class in your area.

Co-Counseling International – Co-counseling is a peer process involving two people who share time in a session to heal past and present hurts, to celebrate growth, and to make intentional change.

emWave2 – This unique training system helps you learn to build inner resilience — a state of poise and readiness for effectively dealing with stressful feelings and whatever challenges come your way. Practice for just five to ten minutes a day can bring more ease and mental and emotional flexibility into your life.

BioZen – BioZen is the first portable, low-cost method for clinicians and patients to use biofeedback in and out of the clinic.

Quantum-Life Biofeedback – Transform your iPhone, iPad or Android into a premier quantum biofeedback device.

 

Chapter 15

VolunteerMatch – The best site for finding volunteer opportunities. Find a cause that lights you up. Get in touch with a nonprofit that needs you.

Meetup.com – This site provides hundreds of local opportunities to get involved in social groups. Topics include education, self-improvement, local nightlife, and sporting or fitness clubs.

Spotify – A great, free app for playing your favorite music.

Pandora – Another great free music playing app.

Lifeboat is not a social network or app. It’s a movement of people rediscovering great friendship. It has great content on the art and science of friendship, full of inspiration, learning, and practice.

Touch by Tiffany Field, PhD – Field, a leading authority on touch and touch therapy, begins this accessible book with an overview of the sociology and anthropology of touching and the basic psychophysical properties of touch. She then reports recent research results on the value of touch therapies, such as massage therapy, for various conditions, including asthma, cancer, autism, and eating disorders.

Mark Sisson “The Lost Art of Play” (video) – Adequate play is an essential, yet often neglected, behavioral component of human existence. Mark Sisson explores some of the important reasons why play is so necessary to a healthy, happy, lean, fit, productive life, despite the fact that Conventional Wisdom seems to have relegated play to the bottom of life’s list of priorities.

Adoptapet.com – Consider adoption before buying a dog from a dog breeder or pet store.

Petfinder.com – Another great way to find a local dog or cat that needs a loving home.

Co-Counseling – Co-counseling is a peer process involving two people who share time in a session to heal past and present hurts, to celebrate growth, and to make intentional change. You can learn more at the Co-Counseling International website.

Lifeboat – Lifeboat is not a social network or app. It’s a movement of people rediscovering great friendship. It has great content on the art and science of friendship, full of inspiration, learning, and practice. For those who choose it, Lifeboat is a pathway to living more fully with friends.

 

Chapter 16

EWG Sunscreen Guide – Learn how to find a safer sunscreen.

Airbnb.com – A great site for finding rental properties all over the world. Go on a warm vacation!

Natural Homemade Sunscreen Recipe by Wellness Mama. If you are in the sun for extended periods of time this summer, now you have a natural option for sunscreen.

Last Child in the Woods – Never before in history have children been so plugged in—and so out of touch with the natural world. In this groundbreaking new work, child advocacy expert Richard Louv directly links the lack of nature in the lives of today’s wired generation—he calls it nature deficit—to some of the most disturbing childhood trends, such as rises in obesity, Attention Deficit Disorder (ADD), and depression.

Reserve America – Reserve campground, lodging, marina, and day-use locations online.

Go Camping America – National Association of RV Parks and Campgrounds with a directory listing of over 3000 RV parks and campgrounds.

Recreation.gov – Your gateway to federal recreation in America. Find recreation information and make reservation on campgrounds, tours and wilderness areas.

Localhikes.com – See pictures, topo maps, elevation profiles, and ratings for great day hikes and hiking trails near U.S. Metropolitan Areas.

Trails.com – Find hiking trails, mountain biking trails and walking trails for national parks, mountains and more. Enjoy off road trails, rails to trails and topography maps when outdoors.

AllTrails App – Find local trails right on your smartphone.

Container Gardening – Discover container gardening ideas including vegetable container gardening from the home and garden experts at HGTV.com.

Container Gardens – These are an ideal solution for people in rental situations, with limited mobility, or with limited time to care for a large landscape. Learn how to make your own.

10 cold-weather gear essentials for outdoor workouts. Don’t let bad weather stop you from exercising outside.

 

Chapter 17

Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul – Backed by the latest research, this book explains why play is essential to our social skills, adaptability, intelligence, creativity, ability to problem solve and more.

Board games – Shop for top-rated board games on Amazon.

Outdoor games – Find fun outdoor games to play with your friends and family.

 

Chapter 18

The ChrisKresser.com Store – All my recommendations for the best brands of supplements to use.

Fitday.com – A free Calorie Counter and Weight-Loss Journal, useful for tracking your intake.

http://caloriecount.about.com – Another helpful tool for tracking your calorie intake and recognizing opportunities for diet changes.

Beginner’s Guide to Intermittent Fasting by Nerd Fitness. Learn more about this potentially useful dietary strategy, and whether or not it’s right for you.

Liver: nature’s most potent superfood – My article on the vast benefits of eating liver from pastured animals.

Kefir: The Not-Quite-Paleo Superfood. My article on the amazing health benefits of kefir.

My Top 10 Ancestral Superfoods by Ancestralize Me. One of my staff nutritionists lists her top superfoods to include in your diet.

Are supplements really necessary? – Read my take on whether or not supplements should be a part of your daily routine.

Supplement Wisely – One of my first articles on recommendations for supplementing your diet in a healthy way.

Calcium Supplements: Why You Should Think Twice – Learn why these commonly recommended supplements might not be as healthy as you think.

The little known (but crucial) difference between folate and folic acid – Learn why choosing the right type of folate is essential for good health.

Robb Wolf’s Paleo Diet Guide – This guide contains tips for ordering your Paleo meal, lists of what to order by type of restaurant, tips on enjoying alcohol without derailing your diet, and more!

Protein Restriction & Longevity

Research in animals suggests that restricting protein intake increases lifespan. Protein restriction reduces levels of a hormone called insulin-like growth factor (IGF-1) that is associated with aging. In one study, reducing protein intake from 0.76 grams per pound of body weight per day to 0.43 grams per pound significantly reduced IGF-1 levels.

Other studies have found that reducing intake of methionine, an amino acid ubiquitous in protein, protects against oxidative damage.

In light of this research, those who wish to optimize longevity may be better off with protein intakes of about 10 percent of calories, or roughly 50 grams for someone on a 2,000 calorie diet. However, be aware that there are trade-offs between longevity and performance and health. In other words, a strategy that fully optimizes longevity may decrease performance and health, and a strategy that fully optimizes eighter performance or health may decrease longevity. If you choose a protein intake of 10 percent of calories to promote longevity, your performance or health may suffer if you require higher protein intakes (e.g. if you’re an athlete, or if you’re chronically ill).

Fortunately, there may be a way for you to get the longevity benefits of protein restriction without sacrificing performance or health: intermittent fasting. With intermittent fasting, overall protein intake isn’t restricted, but food intake (including protein) is compressed into an eight-hour window each day. Studies suggest that this may have similar longevity-promoting effects to protein restriction. And it’s less likely to cause a decrease in performance or health, especially if you have higher protein needs.

 

Chapter 19

Robb Wolf’s Eating Out Guide – This guide contains tips for ordering your Paleo meal, lists of what to order by type of restaurant, tips on enjoying alcohol without derailing your diet, and more!

Robb Wolf’s Paleo Diet Budget Guide – Eating a healthful Paleo diet on a budget is possible and The Paleo on a Budget Guide is the solution you’ve been looking for. It’s a 70-page interactive downloadable guide that shows you how to make healthy Paleo meals for yourself and your family while saving time and money. You can stick to your budget, find extra money, save time, and make Paleo work for you.

Grass Fed Girl’s Eating Out While Traveling – Sometimes ordering at a restaurant with gluten intolerance can be a stressful experience. By pre-planning you can enjoy your travels and stay healthy on the road.

PaleoGoGo – Get Paleo & Primal meal recommendations on the go at over 300+ leading chain restaurants in the United States.

Yelp This site helps you find local restaurants and food businesses that have been rated by other users.

Chowhound – CHOW’s community of discerning eaters share information and opinions about cooking and restaurants.

TripAdvisor – Get unbiased hotel reviews, photos and travel advice for hotels and vacations. Find a great place to eat on vacation.

Urbanspoon – Urbanspoon is a leading online local restaurant guide that aggregates reviews from professional food critics, bloggers, and diners.

YAWP! – YAWP! bars were initially designed for the Paleo lifestyle. This company only uses ingredients that you can recognize, both in the bar and on the label.

Go Raw – Supplier of certified organic live foods, with a great collection of cookies, snacks, bars, chocolate and seeds.

Artisana Foods – Using the most careful attention to detail, quality and handmade with care, our organic raw foods are crafted using a temperature controlled process that preserves the life-essential fatty acids, enzymes, vitamins and minerals. This company sells nut butters and coconut products, including single serving squeeze packs for individual use.

MaraNatha – A delicious assortment of nut and seed butters in an array of popular varieties, flavors and textures, as well as in organic and raw options.

Lydia’s Organics – Internationally distributed product line comprised of all organic, vegan, raw, dehydrated, gluten-free bars, crackers, cereals, kale chips and more.

Honest Chips – The only potato chip company that uses coconut oil to cook their product with.

Sunfood – This company sells a variety of nutrient dense, raw, organic, Non-GMO superfood snacks.

Nature’s All – Sells organic, freeze-dried fruits and vegetables. Great for snacking.

4505 Meats – Sells pastured pork rinds. Enough said.

Seasnax – A great brand of commercially-available seaweed snacks.

Gimme Health – Another brand of seaweed snacks.

Just Tomatoes, Etc. – Organic freeze-dried fruits and vegetables.

Paleo Lunches and Breakfasts On The Go – Diana Rodgers has written a great book full of easy to prepare breakfast and lunch recipes for a busy lifestyle.

Primal Snacks by Mark’s Daily Apple – Mark Sisson has listed some great Primal alternatives to some of your favorite not-so-Primal foods.

Paleo Condiment Recipes:

Wilderness Family Naturals – For those who don’t have time to make your own mayo, this company sells a great Paleo-friendly version, along with other dressings.

Find a Functional Medicine Practitioner – As a public service, IFM provides a list of practitioners who have completed their five-day course, Applying Functional Medicine in Clinical Practice.

Guide to Finding & Working with Paleo-Friendly Clinician

Primal Docs – A network of over 500 physicians, healthcare practitioners, and independent businesses with a practical and evolutionary approach to health and nutrition.

Paleo Physicians Network – The purpose of the Paleo Physicians Network (PPN) is to provide a simple interface between health conscious consumers and the medical professionals who practice Evolutionary Medicine.

 

Chapter 20

Glucometer – Get a glucometer for easy blood sugar tracking.

High Cholesterol Action Plan – This is my web-based program for anyone looking to reduce their high cholesterol without using drugs. A must-have for anyone who has transitioned to Paleo but is still struggling with high cholesterol.

Gut-directed hypnotherapy. As I mentioned in the book, self-hypnosis has been shown to be extremely effective for IBS. In fact, aside from the low-FODMAP diet, it’s the single most effective treatment. The particular hypnosis technique that is used in the clinical studies is called “gut directed hypnosis”. You can purchase an audio instructional program that will teach you this technique here (please avoid the dietary advice for IBS at that website!).

Resources for the GAPS diet:

Find Community Acupuncture Clinic – Use this website to find an acupuncturist in your area. All clinics listed here must meet the Clinic Guidelines.

 

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