Free eBook: 30-DAY PALEOLITHIC DIAITA PLANNER
INTRODUCTION
What is Paleolithic Diaita? (Beyond the Buzzword)Welcome. If you’re holding this planner, you’ve likely heard the term “Paleo” before. Maybe you’ve seen it on restaurant menus, in grocery stores, or from a friend who swears by it. But “Paleolithic Diaita” is about so much more than just a list of “can haves” and “can’t haves.”
Let’s break down the name. Paleolithic refers to the Old Stone Age, a period spanning over 2.5 million years where our ancestors lived as hunter-gatherers. But this is not a history lesson, and we are not aiming to re-enact caveman life. Diaita (pronounced dee-ah-ee-ta), however, is a ancient Greek word that holds the real key. It doesn’t simply mean “diet.” Its true translation is “a way of life.”
This is the core of our journey together. The Paleolithic Diaita is a framework, not a dogma. It’s a modern approach to health inspired by the evolutionary template our bodies are adapted to: eating whole, nutrient-dense foods, moving our bodies naturally, managing stress, and prioritizing sleep and community.
This 30-day planner is not about perfection; it’s about progression. It’s not about deprivation; it’s about abundance. We’re going to focus on adding in the good stuff—vibrant vegetables, quality proteins, healthy fats, restorative movement, and mindful practices—so that the less beneficial things naturally begin to fade away.
Over the next 30 days, you will not just change what’s on your plate. You will begin to transform your daily habits, your energy levels, and your relationship with your own health. You are about to build a solid foundation for a lifetime of well-being. Let’s begin.
How to Use This Planner for Maximum SuccessThis planner is designed to be your daily companion, your coach, and your journal. To get the most out of it, follow these steps:
• Read, Then Execute: Before you begin Day 1, read through this entire front matter and the Pre-Start Checklist. Preparation is 90% of success.
• One Day at a Time: This is a guided journey. Each day, you will turn to the corresponding page. You will find:
✓Today’s Focus: A core concept or habit to contemplate.
✓Nourish (Food): Your eating guide for the day, including a simple meal idea.
✓Move (Activity): A suggested movement, from gentle to active.
✓Live (Lifestyle): A small, actionable tip for sleep, stress, or connection.
✓Today’s Notes: Space to journal how you feel, what you noticed, or any wins you had.
• Embrace the Weekly Structure: The four weeks are deliberately phased:
✓Week 1 is for gentle transition and learning.
✓Week 2 is for building consistency.
✓Week 3 is for upping the challenge.
✓Week 4 is for making it your own.
• Don’t Strive for Perfection: Missed a day? Ate something off-plan? It’s okay. Life happens. The most important step is always the next one. Jot down what happened in your notes, learn from it, and simply get back on track with the next meal or the next day.
• Use the Trackers: The Progress Tracker in the back is your place to mark completion and reflect on your overall journey. This visual proof of your commitment is incredibly powerful for motivation.
Pre-Start Checklist: Kitchen Prep, Pantry Purge, Shopping List StaplesComplete this before you begin Day 1 to set yourself up for a smooth and successful start.
Pantry Purge (The "Out with the Old")
• Processed Oils: Canola, vegetable, soybean, corn, margarine.
• Refined Grains: Pasta, white rice, bread, cereal, crackers, flour.
• Legumes: Beans (black, kidney, pinto), lentils, peanuts, soy products (tofu, soy milk).
• Processed Foods: Chips, cookies, candy, frozen meals with long ingredient lists.
• Refined Sugars: White sugar, brown sugar, high-fructose corn syrup, agave nectar.
• Sugar-Sweetened Beverages: Soda, juice, sweetened coffee drinks.
(Tip: Donate unopened items to a food bank. Simply removing the temptation is the goal.)
Shopping List Staples (The "In with the New")Proteins:
• Eggs (pasture-raised if possible)
• Chicken, turkey, beef, lamb, pork (aim for grass-fed, pasture-raised, or organic when you can)
• Wild-caught fish and seafood (salmon, tuna, cod, shrimp)
• Bacon (look for sugar-free, uncured varieties)
Vegetables:
• Leafy Greens: Spinach, kale, romaine, arugula
• Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage
• Other: onions, garlic, carrots, celery, zucchini, mushrooms, avocado, sweet potatoes (in moderation)
Fruits:
• Berries (blueberries, strawberries, raspberries - great for antioxidants, lower in sugar)
• Apples, oranges, lemons, limes (enjoy in moderation)
Healthy Fats:
• Avocado oil, extra virgin olive oil, coconut oil
• Olives
• Nuts & Seeds (almonds, walnuts, macadamia nuts, pumpkin seeds - watch portions!)
• Coconut milk (full-fat, canned, no added sugars)
Flavor & Pantry:
• Salt (sea salt or Himalayan pink salt)
• Black pepper, herbs (dried and fresh), spices (cumin, paprika, turmeric, etc.)
• Apple cider vinegar, mustard (check for sugar), coconut aminos (a soy sauce alternative)
• Coffee, tea
Kitchen Prep• Clear your fridge and pantry to make space for your new, healthy food.
• Ensure you have basic cooking tools: a good chef’s knife, cutting board, skillet, baking sheet, and pots.
• Consider preparing a few basics: hard-boil a dozen eggs, wash and chop vegetables, make a simple vinaigrette.
• Most Importantly: Plan your first 2-3 days of meals. Know what you’ll have for breakfast, lunch, and dinner to avoid decision fatigue.
Your 30-day transformation begins the moment you decide to prepare.
THE PRIMER (DAYS 1-7) - THE FOUNDATION
Congratulations on taking this first step! This initial week is not about perfection; it’s about laying a solid foundation. We will gently guide your body and mind away from modern stressors and toward the ancient, powerful rhythms of your biology. Think of this as a 7-day reset—a calm, guided introduction to a new way of living. Let's begin.
Day 1: Welcome & Mindset - Setting Your "Why"Today’s Focus: Your journey begins not in the kitchen, but in your mind. Before we change what you eat, it's crucial to understand why you're doing this. A strong "why" is your anchor on challenging days and your compass guiding you toward success.
Your Mission: Grab a journal or use the space below. Write down your top three reasons for starting The Paleolithic Diaita. Is it for boundless energy? To quiet chronic inflammation? To feel strong and confident in your own skin? Be specific and keep this list somewhere visible.
The Elimination Focus: Today, we begin the process of elimination. For the next 30 days, we will remove the common modern foods that often disrupt our health: refined sugar, grains (wheat, rice, oats, etc.), dairy, legumes (beans, peanuts, lentils), and all processed foods. Don't panic! This isn't about deprivation; it's about creating a clean slate so you can discover how truly amazing your body is designed to feel.
Planner Section: Goal Setting & Intention for the Week
My "Why":
______________________________
___________________
My Intention for This Week: I will approach this week with curiosity and kindness. I will listen to my body and celebrate every small victory.
Day 2: The Paleo Plate - Understanding the TemplateToday’s Focus: Forget counting calories. Today, we learn the simple, powerful visual of the Paleo Plate. This template will be your guide to building satisfying, nutrient-dense meals without stress.
The Three Pillars:
1. Protein (½ of your plate): The cornerstone of your meal. Think chicken, beef, fish, eggs, pork, lamb, or seafood. This builds and repairs your body, keeping you full and energized.
2. Vegetables (½ of your plate): Fill the other half with a rainbow of non-starchy vegetables. Spinach, broccoli, bell peppers, zucchini, cauliflower, asparagus—the more color, the better! These provide essential vitamins, minerals, and fiber.
3. Healthy Fats (a generous portion): Cook with coconut oil, avocado oil, or ghee. Add half an avocado to your salad, or drizzle olive oil over your cooked vegetables. Fat is your friend—it provides long-lasting energy and helps you absorb nutrients.
Planner Section: Meal Planning Template Explained
• Breakfast Template: Protein (e.g., 3 eggs) + Veggies (e.g., sautéed spinach & mushrooms) + Fat (e.g., cooked in 1 tbsp coconut oil).
• Lunch/Dinner Template: 1 palm-sized portion of Protein + 2 fist-sized portions of Vegetables + 1-2 thumb-sized portions of Fat.
Day 3: Taming the Sugar Dragon - Managing CravingsToday’s Focus: As your body withdraws from the constant sugar hits of a modern diet, you might feel the "Sugar Dragon" stirring. This is normal! Today, we learn to tame it with two of our most powerful tools: hydration and sleep.
Hydration is Key: Often, what feels like a craving is simply dehydration. Your mission is to drink plenty of water throughout the day. Aim for half your body weight (in pounds) in ounces of water. Add a pinch of sea salt to your water to help with mineral balance.
Prioritize Sleep: Lack of sleep increases hunger hormones and cravings for quick energy (sugar!). Aim for 7-9 hours of quality sleep tonight. Create a calming bedtime ritual—no screens an hour before bed, read a book, dim the lights.
Planner Section: Symptom Tracker
Rate yourself on a scale of 1 (low) to 5 (high).
• Energy Levels: Morning: [1] [2] [3] [4] [5] | Evening: [1] [2] [3] [4] [5]
• Cravings Intensity: [1] [2] [3] [4] [5]
• Sleep Quality (from last night): [1] [2] [3] [4] [5]
Notes: How are you feeling? Jot down any observations.
Day 4: Movement is Medicine - Introduction to Natural MovementToday’s Focus: Our ancestors didn't go to the gym; they moved as a natural part of daily life. Today, we reconnect with that instinct. Exercise is not a punishment; it is a celebration of what your body can do.
Move Naturally: Your goal today is not a high-intensity workout. It's to move your body in joyful, fundamental ways.
✓Walking: Take a 30-minute walk, ideally in nature. Notice your surroundings.
✓Stretching: Spend 5-10 minutes stretching when you wake up or before bed.
✓Play: Put on music and dance, play with your kids or dog, try a few bodyweight squats or crawl on the floor. Have fun with it!
Planner Section: Daily Movement Log
☐ Walk: ______ minutes
☐ Stretch: ______ minutes
☐ Play: What did you do for fun?
_________________________
How did movement make you feel?
______________________________
Day 5: Kitchen Confidence - Your First Simple RecipesToday’s Focus: You’ve learned the theory; now it’s time for practice. We’ll build your confidence in the kitchen with two foolproof, foundational recipes. A simple meal prep today sets you up for a stress-free tomorrow.
Your Mission: Choose one recipe to master.
✓The Perfect Pan-Seared Chicken Thighs: Season chicken thighs with salt, pepper, and paprika. Cook skin-side down in a hot skillet with avocado oil until crispy (6-8 mins). Flip and cook until done (another 6-8 mins).
✓The Giant "Everything" Salad: Chop romaine, bell peppers, cucumber, and red onion. Top with a can of high-quality tuna or leftover cooked chicken, and a handful of olives. Dress with extra virgin olive oil and lemon juice.
Pro-Tip: Always cook extra! Leftovers are your secret weapon for easy lunches.
Day 6: Weekend Preparation - The Key to SuccessToday’s Focus: "Failing to prepare is preparing to fail." This ancient wisdom is never truer than on a Paleo journey. A little time invested today will make your upcoming week effortless and successful.
Your Preparation Ritual:
1. Plan Your Meals: Briefly sketch out your lunch and dinner ideas for the next 3-4 days.
2. Grocery Shop: Hit the store with a list based on your meal plan. Stick to the outer aisles (produce, meat, seafood).
3. Batch Cook: Spend 1-2 hours in the kitchen. Roast a large tray of mixed vegetables (broccoli, carrots, onions). Hard-boil a dozen eggs. Grill a few chicken breasts or a package of burgers. Now you have building blocks for quick meals all week.
Day 7: Reflect & Adjust - Reviewing Your First WeekToday’s Focus: You made it! Take a deep breath and acknowledge your accomplishment. This first week is often the most challenging, and you persevered. Today is for rest, reflection, and gentle adjustment.
Reflect: Look back at your Symptom Tracker and Movement Log. What patterns do you see? Has your energy stabilized? Have cravings lessened? What felt easy? What felt difficult?
Adjust: Use your reflections to make next week even better. Did you struggle with breakfast? Find two new egg-based recipes. Did you get bored with salads? Look up a new dressing recipe. This is your journey—tailor it to fit your life.
Celebrate: Do something nice for yourself. You've earned it.
You have now built a powerful foundation. You are ready to move forward with confidence, knowledge, and a body already beginning to heal. Well done.
THE OPTIMIZATION (DAYS 8-21) – BUILDING MOMENTUM
Welcome to the next phase of your transformation. The first week was about clearing the decks and establishing a solid baseline. Now, we shift from survival to thrival. This is where the magic happens—where you move beyond simply "eating Paleo" and start truly living it. Over the next two weeks, we will deepen your knowledge, expand your culinary horizons, and fine-tune the powerful levers of intermittent fasting and carb-cycling. You are no longer a beginner; you are an active participant in optimizing your own health.
Day 8: The Power of ProteinDaily Lesson: The Satiety Superpower. Protein is the cornerstone of the Paleolithic diet. Today, we explore why it's so much more than just muscle food. Learn how protein promotes profound satiety, stabilizes blood sugar, and has the highest thermic effect of food (TEF), meaning your body burns more calories just digesting it. We'll also bust the myth that we need less protein as we age—in fact, we need more to combat sarcopenia (age-related muscle loss).
Morning Intention: "Today, I will prioritize a source of high-quality protein with every meal. I will listen to how it makes me feel—stronger, fuller, and more satisfied."
Food & Mood Log: Note your energy levels and hunger cues 2-3 hours after a protein-rich meal versus a meal lower in protein.
Hydration Tracker: 
Workout of the Day: Lift Heavy Things. Find a heavy object (a sandbag, a loaded backpack, a kettlebell). Perform 5 sets of 5 deadlifts, focusing on perfect form. Then, carry that object for 4 rounds of 40-yard walks.
Evening Gratitude Prompt: What is one physical strength you are grateful for today? (e.g., the strength to lift a heavy grocery bag, play with your kids, or complete your workout).
Day 9: Fats: Friend or Foe?Daily Lesson: The Truth About Saturated Fat. For decades, we were told to fear fat, especially saturated fat. Modern science has largely exonerated it. Today, we'll separate fact from fiction, discussing how healthy fats from animals (like tallow and lard) and plants (like avocado and coconut) are crucial for hormone production, brain health, and absorbing fat-soluble vitamins (A, D, E, and K).
Morning Intention: "I release the fear of healthy fats. I will welcome them into my diet as a vital source of long-lasting energy and foundational health."
Food & Mood Log: Pay attention to your mental clarity today after including a healthy fat source like avocado, olive oil, or nuts with your meals.
Hydration Tracker:
Workout of the Day: Bodyweight. "The Hunter's Circuit." Complete 4 rounds of: 20 Air Squats, 15 Push-ups, 10 Lunges (per leg), and a 30-second Plank hold.
Evening Gratitude Prompt: What is one source of "good fat" in your life you're grateful for? (This can be literal, like a delicious meal, or metaphorical, like a supportive friend).
Day 10: Carbohydrates in ContextDaily Lesson: The Energy Spectrum. Not all carbs are created equal. We'll dive into the difference between the slow-releasing, fibrous carbs in vegetables and the dense, starchy carbs in tubers and fruits. Learn how to match your carbohydrate intake to your activity level—more for days you sprint or lift, less for sedentary days.
Morning Intention: "I will view carbohydrates as fuel for movement, not as a default snack. I will choose them wisely based on how active I plan to be."
Food & Mood Log: If you have a starchy carb today (sweet potato, plantain, etc.), note how it affects your workout performance and recovery.
Hydration Tracker:
Workout of the Day: Sprint. Find a hill or a flat stretch. After a thorough warm-up, perform 8 x 20-second all-out sprints. Rest for 90 seconds (walking back to your start point) between each effort.
Evening Gratitude Prompt: What vibrant, colorful vegetable are you grateful for including in your diet today?
Day 11: The Gut-Brain ConnectionDaily Lesson: Your Second Brain. Your gut health dictates far more than your digestion; it directly influences your mood, immunity, and even your cravings. Today, we explore the world of probiotics (from fermented foods like sauerkraut and kimchi) and prebiotics (the fibrous food for your good gut bugs). A healthy gut is a non-negotiable part of a healthy life.
Morning Intention: "I will nourish my gut with fermented foods and a variety of fibrous plants. I understand that a happy gut means a happier me."
Food & Mood Log: Track your mood and any bloating or digestive feelings. If you try a fermented food, note how you feel afterward.
Hydration Tracker:
Workout of the Day: Lift Heavy Things. "Farmer's Walk." Pick up two heavy, manageable objects (dumbbells, kettlebells, water jugs) and walk for 5 sets of 50 yards. Focus on keeping your core tight and shoulders back.
Evening Gratitude Prompt: What is one simple, wholesome food that makes your body feel truly nourished?
Day 12: Meal Timing & Hunger CuesDaily Lesson: Eat When Hungry, Not When Bored. We've been conditioned to eat by the clock, not by our body's true signals. Today, we practice reconnecting with genuine hunger. Learn the difference between physiological hunger and emotional or habitual eating. This is the first step toward intuitive eating and intermittent fasting.
Morning Intention: "I will pause before I eat and ask myself: 'Am I truly hungry?' I will eat to satisfy my body, not just the clock."
Food & Mood Log: Before each meal, rate your hunger on a scale of 1 (not hungry) to 10 (ravenous). Note what triggers you to want to eat.
Hydration Tracker:
Workout of the Day: Bodyweight. "AMRAP 12" (As Many Rounds As Possible in 12 minutes): 10 Hand-Release Push-ups, 15 Sit-ups, 20 Alternating Reverse Lunges.
Evening Gratitude Prompt: What hunger cue from your body are you grateful for being able to recognize today?
Day 13: Smart Swaps & Eating OutDaily Lesson: The Modern Hunter-Gatherer's Guide to Restaurants. You don't have to become a hermit to eat well. Learn simple strategies for navigating any menu. We'll cover how to decipher menu language, what to ask your server, and how to build a satisfying, Paleo-friendly meal from common restaurant offerings.
Morning Intention: "I am confident in my ability to make healthy choices anywhere. I see eating out as a fun challenge, not a threat to my progress."
Food & Mood Log: If you eat out today, log your meal and how you felt making empowered choices.
Hydration Tracker:
Workout of the Day: Active Recovery. 45-minute leisurely walk in nature. Leave the headphones at home and be present with your surroundings.
Evening Gratitude Prompt: What is one convenient or social aspect of your life you're grateful you can now navigate more healthily?
Day 14: Week 2 Reflection & PlanningDaily Lesson: Becoming the Expert of You. You now possess the foundational knowledge of macronutrients and their role in your body. Take today to reflect on what you've learned about how different foods make you feel. This self-knowledge is your most powerful tool.
Morning Intention: "I am the world's leading expert on my own body. I will use the knowledge from this week to continue building a diet that is perfectly tailored to me."
Food & Mood Log: Review your logs from the entire week. What patterns do you see? What makes you feel your absolute best?
Hydration Tracker:
Workout of the Day: Do What You Love. Revisit your favorite workout from the past two weeks, or try a new physical activity that brings you joy—a dance class, a hike, or a bike ride.
Evening Gratitude Prompt: What is one key insight about nutrition you are grateful to have learned this week?
Day 15: The Ultimate Superfood: Offal & Organ MeatsDaily Lesson: Nose-to-Tail Eating. Our ancestors prized organ meats for their unparalleled concentration of vitamins and minerals. Just a small serving of liver provides a week's worth of Vitamin A, B12, Copper, and Bio-available Iron. If the thought is intimidating, we'll discuss beginner-friendly ways to incorporate them, like adding a small amount of ground liver to your regular ground beef.
Morning Intention: "I am open to trying the most nutrient-dense foods on the planet. I will start small and honor the animal by consuming it whole."
Food & Mood Log: If you try an organ meat, note the experience and any observations on your energy.
Hydration Tracker:
Workout of the Day: Lift Heavy Things. "The Grind." 5 sets of 3 reps on a heavy, compound lift of your choice (e.g., Squat, Press, or Deadlift). Move slowly and with control.
Evening Gratitude Prompt: What is one new food or experience you were brave enough to try today?
Day 16: The Bounty of the SeaDaily Lesson: Beyond the Fish Fillet. Seafood, especially fatty fish like salmon and mackerel, and shellfish like oysters and mussels, are powerhouses of Omega-3s, Zinc, and Selenium. We'll explore the benefits of incorporating a variety of seafood into your diet and discuss sustainable sourcing.
Morning Intention: "I will explore the incredible variety of the ocean. I see seafood as a delicious and essential part of my health strategy."
Food & Mood Log: Note how you feel after a meal rich in seafood. Many people report a calm, focused mental state.
Hydration Tracker:
Workout of the Day: Sprint. "Pyramid Sprints." Sprint for: 10 sec, rest 30 sec; 20 sec, rest 60 sec; 30 sec, rest 90 sec; 20 sec, rest 60 sec; 10 sec, rest 30 sec.
Evening Gratitude Prompt: What resource from nature (like the ocean) are you grateful for having access to?
Day 17: Bone Broth & CollagenDaily Lesson: Gut Healing & Joint Support. Simmering bones for hours releases collagen, gelatin, and minerals into a easily digestible, gut-healing elixir. Learn how bone broth can help seal a leaky gut, reduce joint pain, and improve skin health. We'll include a simple recipe you can make in a slow cooker or instant pot.
Morning Intention: "I will sip on bone broth or add collagen to my routine today, nourishing my body from the inside out."
Food & Mood Log: If you have bone broth or collagen, note any effects on your digestion or joint comfort.
Hydration Tracker:
Workout of the Day: Bodyweight. "Every Minute on the Minute (EMOM)" for 15 minutes: Minute 1: 12 Air Squats, Minute 2: 8 Push-ups, Minute 3: 30-second Plank.
Evening Gratitude Prompt: What part of your body (a joint, your skin, your gut) are you grateful for nourishing with deep nutrition today?
Day 18: Herbs & Spices as MedicineDaily Lesson: The Original Pharmacy. Before modern medicine, there were herbs and spices. Turmeric is a powerful anti-inflammatory, ginger aids digestion, garlic supports the immune system, and rosemary is packed with antioxidants. Learn how to use these not just for flavor, but for function.
Morning Intention: "I will see my spice rack as my medicine cabinet. I will generously use herbs and spices to boost the flavor and health benefits of my food."
Food & Mood Log: Experiment with a new herb or spice today. How did it enhance your meal?
Hydration Tracker:
Workout of the Day: Lift Heavy Things. "The Carry Complex." Farmer's Walk 40 yards, then immediately perform 10 Overhead Presses (with a manageable weight). Rest 2 minutes. Repeat for 5 rounds.
Evening Gratitude Prompt: What herb or spice's aroma or flavor brought you joy today?
Day 19: The Art of the Simple MealDaily Lesson: Cooking Doesn't Have to Be Complicated. Health doesn't require gourmet skills. We'll reinforce the power of simple, 3-5 ingredient meals built around a quality protein and a medley of vegetables. A perfect meal can be a pan-seared steak with a simple side salad, or a tray of roasted chicken and broccoli.
Morning Intention: "I release the pressure to create elaborate meals. I will find beauty and satisfaction in the simplicity of whole, well-prepared foods."
Food & Mood Log: Note how a simple, unprocessed meal makes you feel compared to a more complex one.
Hydration Tracker:
Workout of the Day: Sprint. "The Finisher." 10 rounds of: 10-second sprint, 50-second rest. Give every single sprint your absolute all.
Evening Gratitude Prompt: What is one simple pleasure you enjoyed today?
Day 20: Week 3 Reflection & Looking AheadDaily Lesson: Expanding Your Paleo Palette. You've been brave this week! Take today to reflect on your culinary adventures. What did you discover? What will you incorporate regularly? This exploration is a lifelong journey of discovery.
Morning Intention: "I am proud of myself for exploring new foods. I will carry this spirit of culinary curiosity forward."
Food & Mood Log: Review your week of new foods. What was a surprise hit? What will you try again?
Hydration Tracker:
Workout of the Day: Do What You Love. No prescribed workout. Move your body in a way that feels joyful and energizing.
Evening Gratitude Prompt: What new taste or texture are you grateful for discovering this week?
Day 21: The Power of Intermittent FastingDaily Lesson: Giving Your Digestive System a Break. Intermittent Fasting (IF) isn't about starvation; it's about giving your body a long enough break from digestion to focus on cellular repair (autophagy), improve insulin sensitivity, and boost human growth hormone. We'll discuss simple, sustainable methods like the 16:8 (fast for 16 hours, eat within an 8-hour window). Note: This is an optional tool, especially for those already fat-adapted.
Morning Intention: "I will experiment with extending my natural overnight fast. I will listen to my body and break my fast when I feel genuine hunger."
Food & Mood Log: If you try IF, note your energy, mental clarity, and hunger levels during the fasted state.
Hydration Tracker:
Workout of the Day: Bodyweight. "The Accumulator." Complete 55 reps of each: Air Squats, Push-ups, Sit-ups. Break it up into as many sets as you need. Try to do it faster than last time!
Evening Gratitude Prompt: What non-food-related activity did you find energy for during your fasted window? (e.g., clarity for work, a walk, etc.).
THE INTEGRATION (DAYS 22-30) – MAKING IT LAST
Congratulations, you have arrived at the final frontier of your 30-day journey! The first three weeks were about clearing the decks, learning the rules, and building a new foundation. This final part is different. It is not about restriction; it is about integration. Our goal now is to seamlessly weave the principles of the Paleolithic Diaita into the rich, complex tapestry of your real life—complete with social events, restaurants, and long-term goals. You are no longer just a participant in a program; you are becoming a modern hunter-gatherer, equipped with the wisdom to thrive.
Days 22-28: The Week of Mastery – Solidifying HabitsYou have built the habits; now we make them unshakable. This week is designed to test your new skills in the real world and prove to yourself that this lifestyle is sustainable.
Solidifying Your Core Habits
By now, your morning routine, your meal prep rhythm, and your movement habits should be feeling more automatic. Your task this week is to observe this with a sense of pride. Notice how you no longer have to wrestle with the decision of what to eat for breakfast. Feel the ease with you you schedule a walk. This is the power of a foundation built on consistent, small actions. If a habit still feels shaky, double down on it this week. Practice makes permanent.
The Modern Hunter-Gatherer's Guide to Eating Out
Eating out is a part of social life, not something to fear. You can enjoy a restaurant meal while staying true to your goals. The key is strategy, not willpower.
• Be the First to Suggest a Place: A little proactive planning goes a long way. Suggest a restaurant known for quality ingredients—think grill houses, farm-to-table spots, or sushi bars (sashimi is a great option).
• Master the Menu Scan: Your eyes are your best tool. Look for these keywords: grilled, baked, roasted, steamed. Be wary of these: crispy, fried, battered, creamy, glazed.
• Do Not Be Shy to Customize: You are the customer. Politely ask for what you need. It is perfectly acceptable to say:
✓"Could I have the grilled salmon with a double portion of steamed vegetables instead of the rice?"
✓"I would like the burger, but please serve it without the bun on a bed of lettuce."
✓"What kind of oil is this cooked in? Could you please cook it in olive oil or butter instead?"
• Sauce on the Side: Sauces are often hiding places for sugar, seed oils, and gluten. Always ask for them on the side so you control the amount.
Navigating Social Situations with Grace
This can feel like the biggest hurdle, but it is also an opportunity to deepen your relationships and confidence.
• The Simple Script: You do not owe anyone a lengthy medical explanation. Have a simple, positive, and non-debatable response ready.
✓"I have been feeling amazing eating this way, so I am sticking with it for now."
✓"I am just avoiding processed foods and sugar at the moment, and it is working really well for me."
• Bring a Dish: If you are going to a potluck or family gathering, bring a delicious Paleo-friendly dish you know you can enjoy. This guarantees you will have something to eat and allows you to share the goodness with others.
• Focus on the Fellowship: Remember, the primary purpose of most social events is connection, not food. Shift your focus to the people, the conversation, and the experience. When you are engaged and present, the food becomes a side note, not the main event.
Day 29: The Reintroduction Protocol – Becoming Your Own ScientistTomorrow marks the official end of the 30-day reset. Today, we prepare for what comes next by learning a crucial skill: how to test new foods like a scientist, not an adventurer. The goal is to gather data about your body, not to simply "cheat."
Why Reintroduce?
This 30-day period has given your body a clean slate. By reintroducing foods one at a time, you can identify with stunning clarity which ones serve you and which ones cause subtle or obvious issues like bloating, low energy, joint pain, or skin breakouts.
The Golden Rules of Reintroduction
1. Test One Food at a Time: If you test dairy and gluten on the same day and feel poorly, you will not know which one was the culprit.
2. Wait 2-3 Days Between Tests: Some reactions are delayed. Allow your body to clear the tested food before introducing a new one.
3. Eat a Small Amount First: Have a single serving at one meal. You do not need a full-blown feast to get a reaction.
4. Keep a Journal: Record what you ate, how much, and any symptoms over the next 48-72 hours.
Sample Reintroduction Schedule & What to Look For
• Dairy (e.g., full-fat Greek yogurt or hard cheese): Look for sinus congestion, bloating, gas, skin breakouts.
• Gluten Grains (e.g., a slice of whole-wheat bread): Look for brain fog, headache, joint pain, fatigue, digestive upset.
• Non-Gluten Grains (e.g., white rice or oats): Look for bloating, energy crashes, or a return of cravings.
• Legumes (e.g., peanut butter or hummus): Look for gas, bloating, or joint stiffness.
The Outcome is Data, Not Failure: If you discover that dairy makes you congested, that is a victory! You have gained powerful, personal knowledge. This does not mean you can never have it, but now you can make an informed choice, understanding the consequences.
Day 30: Reflection, Celebration, and Your Paleo FutureYou did it. You completed a 30-day journey of profound transformation. Today is not a day for strict rules, but for gratitude, celebration, and intentional planning for the life you want to lead moving forward.
Reflect and Celebrate
Take a moment to truly feel what you have accomplished. This was not easy. You changed deeply ingrained habits. You faced challenges and overcame them. Acknowledge your strength and commitment. Do something special to celebrate your success—a massage, a long walk in nature, a special Paleo meal with loved ones. You have earned it.
Designing Your Long-Term Plan
The 30-day reset is over, but your journey toward vibrant health is just beginning. The path forward is yours to design. Use the worksheets on the following pages to crystallize your learning and build a sustainable, personalized future.
Worksheet: What I Learned
Take your time and answer these questions honestly. This is your personal blueprint.
1. How do I feel physically compared to 30 days ago? (Consider energy, sleep, digestion, skin, aches/pains)
2. What was the most surprising benefit I experienced?
3. What was my biggest challenge, and how did I overcome it?
4. What are my three favorite new Paleo meals or foods?
5. What non-scale victories am I most proud of?
Worksheet: My Paleo Future
This is your contract with yourself. Be specific and realistic.
My Long-Term Vision:
In 6 months, I want my health and life to look like this...
My 80/20 Rule:
I will commit to following Paleo principles 80% of the time. This allows for 20% flexibility for:
• Social events like: [e.g., birthday dinners, vacations]
• My favorite non-Paleo foods that are "worth it": [e.g., real sourdough bread, high-quality cheese]
My Non-Negotiable Habits (The pillars I will maintain no matter what):
[ ] Eat a protein-rich breakfast within an hour of waking.
[ ] Walk for at least 30 minutes, 5 days a week.
[ ] Meal prep on Sundays.
[ ] Drink 2 liters of water daily.
[ ] Get 7-8 hours of sleep.
My Promise to Myself:
I acknowledge that this journey is about progress, not perfection. I will listen to my body, be kind to myself, and return to my foundations whenever I need to reset. I am now the architect of my own health.
THE 30-DAY PALEO PROTOCOL: A DAILY ACTION PLANNER
This section is designed to be your daily coach, breaking down the seemingly monumental task of transforming your health into manageable, bite-sized actions. Each day, you will have a clear mission, a key piece of education, and a small, actionable habit to build.
How to Use This Planner:
• Read the daily page in the morning. Set your intention for the day.
• Check off the Today's Action Steps as you complete them. This provides a powerful sense of accomplishment.
• Use the Notes & Observations section. This is your personal lab journal. Track energy, mood, cravings, and what you're learning about yourself.
Week 1: Foundation & Detox (Days 1-10)The Goal: To gently remove the most disruptive modern foods from your diet and reset your palate and cravings.
Days 1-3: The Elimination Phase
Focus: Removing processed foods, sugars, and grains.
Day 1: The Clean Slate
• Today's Mission: Remove all obvious sources of sugar and processed foods from your meals.
• Paleo Principle: "Eat Real Food." If it comes in a box with a long ingredient list, don't eat it. If it grew, swam, or ran, it's probably a good choice.
• Today's Action Steps:
[ ] Clear your pantry of major temptations (or box them up for 30 days).
[ ] For each meal today, ask: "Does this look like something my Paleolithic ancestor could have found or hunted?"
[ ] Drink an extra glass of water.
• Notes & Observations: How are you feeling? Note any initial cravings.
Day 2: Ditching the Grains
• Today's Mission: Successfully navigate a day without wheat, bread, pasta, or rice.
• Paleo Principle: "Grains are Inflammatory." For the next 30 days, we're replacing the quick energy from grains with sustained energy from fats and proteins.
• Today's Action Steps:
[ ] For breakfast, have eggs and avocado instead of toast or cereal.
[ ] For lunch, choose a large salad with protein instead of a sandwich.
[ ] Notice any bloating or mental fogginess that may already be starting to lift.
• Notes & Observations:
Day 3: The Dairy Detour
• Today's Mission: Eliminate dairy (milk, cheese, yogurt) and notice how you feel.
• Paleo Principle: "Dairy is a Modern Introduction." While some tolerate it well, many are sensitive. We're removing it to reset your system and discover your personal tolerance.
• Today's Action Steps:
[ ] Try coconut milk in your coffee or tea.
[ ] Use olive oil and vinegar on your salad instead of a creamy dressing.
[ ] Reflect: Are your cravings starting to subside?
• Notes & Observations:
Days 4-10: Fat Adaptation
Focus: Your body is learning to burn fat for fuel instead of sugar. This is a powerful metabolic shift!
Day 4: Embracing Healthy Fats
• Today's Mission: Actively include a healthy fat with every meal.
• Paleo Principle: "Fat is Fuel." Your brain and body thrive on high-quality fats like avocados, olive oil, coconut oil, and nuts.
• Today's Action Steps:
[ ] Cook your breakfast in coconut oil or ghee.
[ ] Add half an avocado to your lunch.
[ ] Take a 10-minute walk after dinner.
• Notes & Observations:
Day 5: Understanding the "Low-Carb Flu"
• Today's Mission: Power through any sluggishness or headaches by staying hydrated and salting your food.
• Paleo Principle: "The Transition is Temporary." As your body dumps water weight (along with stored sugar), it also flushes out electrolytes. Replenish them!
• Today's Action Steps:
[ ] Drink a large glass of water with a pinch of sea salt.
[ ] Eat a potassium-rich food like a banana (in moderation) or spinach.
[ ] Remember, this is a sign your body is changing. It will pass in a day or two.
• Notes & Observations:
Day 6: Protein Power
• Today's Mission: Ensure you're eating a palm-sized portion of protein with each meal.
• Paleo Principle: "Protein is Satiating and Builds a Strong Body." It keeps you full, balances blood sugar, and provides the building blocks for muscle and tissue repair.
• Today's Action Steps:
[ ] Include protein at breakfast (e.g., eggs, leftover chicken).
[ ] Plan your dinner around the protein source first.
[ ] Try a new vegetable (e.g., kale, jicama, bok choy).
• Notes & Observations:
Day 7: Rest & Reflect
• Today's Mission: Active recovery. Reflect on your first week and solidify your habits.
• Paleo Principle: "Stress Undermines Health." Chronic stress, including the stress of a drastic lifestyle change, can be counterproductive. Be kind to yourself.
• Today's Action Steps:
[ ] Go for a leisurely walk in nature.
[ ] Review your notes from the week. What was easy? What was hard?
[ ] Plan your meals for Week 2.
[ ] Weekly Win: You've completed the hardest part! The physical detox is well underway.
• Notes & Observations:
Day 8: Hydration & Electrolytes
• Today's Mission: Double down on hydration to support your body's new metabolic processes.
• Paleo Principle: "Water is Life." Proper hydration is crucial for energy, detoxification, and preventing false hunger cues.
• Today's Action Steps:
[ ] Aim to drink half your body weight (in pounds) in ounces of water.
[ ] Flavor your water with lemon, lime, or cucumber slices for variety.
[ ] Enjoy a bowl of bone broth to naturally replenish electrolytes and minerals.
• Notes & Observations:
Day 9: Mindful Eating
• Today's Mission: Eat without distraction and listen to your body's hunger and fullness signals.
• Paleo Principle: "Food is Nourishment, Not Noise." By eating mindfully, you improve digestion and strengthen your connection to your food.
• Today's Action Steps:
[ ] Turn off all screens during your meals.
[ ] Chew each bite thoroughly.
[ ] Pause halfway through your meal and check in: "Am I still actually hungry?"
• Notes & Observations:
Day 10: Celebrate & Consolidate
• Today's Mission: Acknowledge your success and solidify the new habits you've built over the past 10 days.
• Paleo Principle: "Consistency Over Perfection." You are building a sustainable lifestyle, not just following a short-term diet.
• Today's Action Steps:
[ ] Write down three non-scale victories (e.g., more energy, better sleep, clearer skin).
[ ] Recreate your favorite meal from the week so far.
[ ] Look ahead to Week 2 with confidence!
[ ] Weekly Win: You have successfully navigated the Foundation & Detox phase. Your body is now primed for fat-burning and deeper healing.
• Notes & Observations:
Week 2: Building Strength (Days 11-17)The Goal: To introduce functional movement, building strength and mobility that translates to real-life activities.
Day 11: Introduction to Movement
• Today's Mission: Perform your first structured "Paleo" workout.
• Paleo Principle: "Move Like a Hunter-Gatherer." Think walking, sprinting, lifting heavy things, and climbing.
• Today's Action Steps:
[ ] Workout: 20-minute bodyweight circuit. (3 rounds of: 10 air squats, 5 push-ups (knees ok), 10 walking lunges, 30-second plank).
[ ] Focus on form, not speed.
[ ] Eat an extra serving of vegetables today.
• Notes & Observations:
Day 12: The Power of Posture
• Today's Mission: Practice "walking tall" and sitting less.
• Paleo Principle: "Your Body is Designed for Movement, Not Sitting."
• Today's Action Steps:
[ ] Set a timer to stand up and stretch every 30 minutes if you have a desk job.
[ ] Practice sitting on the floor for 15 minutes while watching TV to improve hip mobility.
[ ] Go for a 15-minute "posture walk"—imagine a string pulling your head towards the sky.
• Notes & Observations:
Day 13: Lift Something Heavy
• Today's Mission: Safely challenge your muscles with a load.
• Paleo Principle: "Strength is Survival." Building muscle boosts metabolism, strengthens bones, and prevents injury.
• Today's Action Steps:
[ ] Workout: Find a sturdy backpack. Load it with books or water bottles. Perform 3 sets of 8-10 squats and overhead presses.
[ ] Ensure you have a protein-rich meal within an hour of your workout.
• Notes & Observations:
Day 14: Rest & Recover
• Today's Mission: Prioritize sleep and relaxation.
• Paleo Principle: "You Don't Get Stronger During the Workout; You Get Stronger During the Recovery."
• Today's Action Steps:
[ ] Take an Epsom salt bath.
[ ] Aim for 30 minutes of extra sleep tonight.
[ ] Weekly Win: You've moved your body with purpose and built a foundation of strength. Your energy levels should be stabilizing.
• Notes & Observations:
Day 15: Full-Body Integration
• Today's Mission: Combine your strength and mobility into a fluid workout.
• Paleo Principle: "The Body Works as One Unit." Real-world activities rarely isolate one muscle.
• Today's Action Steps:
[ ] Workout: 15-minute AMRAP (As Many Rounds As Possible) of: 8 Goblet Squats (use your backpack), 6 Push-ups, 10 Walking Lunges (5 per leg), 30-second Plank.
[ ] Practice "active recovery" with 10 minutes of light walking or stretching.
[ ] Hydrate well with water and mineral-rich foods like leafy greens.
• Notes & Observations:
Day 16: Primal Power & Play
• Today's Mission: Reconnect with natural, explosive movement.
• Paleo Principle: "Play is Nature's Training." Sprinting, jumping, and climbing build power and resilience.
• Today's Action Steps:
[ ] Find a safe, open space like a park. Perform 5-8 short, fast sprints (about 50-70 meters). Walk back to your starting point for rest between each.
[ ] If possible, safely climb a tree or use a playground set for a few minutes.
[ ] Cool down with dynamic stretches like leg swings and arm circles.
• Notes & Observations:
Day 17: Strong Foundations & Looking Ahead
• Today's Mission: Solidify your strength gains and prepare for the next phase.
• Paleo Principle: "Consistency Over Intensity." Showing up is the most important part.
• Today's Action Steps:
[ ] Workout: Repeat the bodyweight circuit from Day 11. Note any improvements in form, endurance, or ease.
[ ] Reflect on your week. What felt good? What was challenging?
[ ] Prepare for Week 3 by planning your meals and scheduling your workout days.
• Notes & Observations:
Week 3: Peak Performance (Days 18-24)The Goal: To fine-tune your diet and fitness for optimal energy and performance.
Day 18: Sprint!
• Today's Mission: Experience short, intense bursts of activity.
• Paleo Principle: "Humans are Built for Endurance AND Speed." Sprints improve cardiovascular health and hormone profile dramatically.
• Today's Action Steps:
[ ] Workout: Find a hill or open field. After a warm-up, sprint all-out for 15-20 seconds. Walk back and recover for 90 seconds. Repeat 5-7 times.
[ ] Hydrate well throughout the day.
• Notes & Observations:
Day 19: Hydration & Electrolytes
• Today's Mission: Optimize your hydration beyond just water.
• Paleo Principle: "Water is Life, but Electrolytes are the Key." As you eat fewer processed foods, your sodium intake drops. Proper hydration requires a balance of sodium, potassium, and magnesium.
• Today's Action Steps:
[ ] Add a pinch of sea salt to your water, especially after a workout.
[ ] Eat a magnesium-rich food like a handful of almonds or dark leafy greens.
[ ] Monitor your urine color; aim for light yellow.
• Notes & Observations:
Day 20: Fine-Tuning Your Carbs
• Today's Mission: Learn about carb-cycling for energy.
• Paleo Principle: "Carbohydrates are a Tool." If you are feeling flat or low-energy for workouts, introduce a sweet potato or some squash about 60-90 minutes before you exercise.
• Today's Action Steps:
[ ] Experiment: Have a small sweet potato with your pre-workout meal and note your energy levels.
[ ] On rest days, keep carbs to non-starchy vegetables.
• Notes & Observations:
Day 21: Mindful Eating
• Today's Mission: Eat without distraction and listen to your body's hunger signals.
• Paleo Principle: "Your Body Knows Best." By eating mindfully, you reconnect with your body's innate signals for hunger and fullness, preventing overeating.
• Today's Action Steps:
[ ] Turn off all screens during one meal today.
[ ] Chew each bite thoroughly.
[ ] Put your fork down between bites. Notice when you start to feel satisfied, not stuffed.
• Notes & Observations:
Day 22: Sleep Optimization
• Today's Mission: Prioritize sleep as a non-negotiable pillar of health.
• Paleo Principle: "Sleep is the Ultimate Performance Enhancer." It's when your body repairs itself, regulates hormones, and consolidates memories.
• Today's Action Steps:
[ ] Turn off all electronic devices 60 minutes before bed.
[ ] Make your room completely dark and cool.
[ ] Practice a 5-minute wind-down routine (e.g., light stretching, reading a physical book).
• Notes & Observations:
Day 23: Play!
• Today's Mission: Engage in unstructured, fun movement.
• Paleo Principle: "Play is Fundamental." It reduces stress, improves coordination, and brings joy to movement.
• Today's Action Steps:
[ ] Do something playful for 30 minutes: throw a frisbee, play tag with your kids, climb on a jungle gym, have a dance party in your living room.
[ ] Reflect on how this feels different from a "workout."
• Notes & Observations:
Day 24: Rest & Digest
• Today's Mission: Allow your body to fully absorb the benefits of your hard work this week.
• Paleo Principle: "Recovery is Part of the Training." Constant high intensity without rest leads to burnout and stress. Today is for gentle movement and nourishment.
• Today's Action Steps:
[ ] Take a 30-minute leisurely walk.
[ ] Focus on eating easily digestible foods like cooked vegetables and soups.
[ ] Weekly Win: You've fine-tuned your nutrition and fitness, pushing your performance to a new level while learning to listen to your body's needs.
• Notes & Observations:
Week 4: Living on Autopilot (Days 25-30)The Goal: To make your new habits second nature and plan for a sustainable future.
Day 25: The 80/20 Mindset
• Today's Mission: Understand and adopt the 80/20 rule for long-term success.
• Paleo Principle: "Paleo is a Template, Not a Religion." If you are healthy 80% of the time, the other 20% won't derail you. This is about lifelong health, not perfection.
• Today's Action Steps:
[ ] Think of one non-Paleo food you genuinely miss. Plan to mindfully enjoy it in a future "20%" meal, without guilt.
[ ] Reaffirm your commitment to the 80%.
• Notes & Observations:
Day 26: Building a Paleo Pantry
• Today's Mission: Audit your kitchen and create a sustainable shopping list for the future.
• Paleo Principle: "Preparation Prevents Failure." A kitchen stocked with healthy options makes it easy to make good choices.
• Today's Action Steps:
[ ] Create a list of your 10 most-used Paleo staples (e.g., eggs, avocado, coconut oil, sweet potatoes, spinach, chicken thighs, almonds).
[ ] Research one new Paleo-friendly recipe you're excited to try.
[ ] Donate any non-Paleo foods you know you won't be reintroducing.
• Notes & Observations:
Day 27: Troubleshooting & Listening to Your Body
• Today's Mission: Become your own health detective.
• Paleo Principle: "You are an N=1 Experiment." This template works for most, but you are unique. Your notes are the data.
• Today's Action Steps:
[ ] Review all your notes. What patterns do you see?
[ ] Ask: How is my sleep? My skin? My digestion? My mood? My energy?
[ ] Identify your top 3 "non-negotiable" Paleo habits that you will carry forward.
• Notes & Observations:
Day 28: The Reintroduction Plan
• Today's Mission: Create a strategic plan for reintroducing foods after Day 30.
• Paleo Principle: "Knowledge is Power." Reintroducing foods one at a time allows you to identify exactly how they affect your body.
• Today's Action Steps:
[ ] Choose the first food you'd like to test (e.g., dairy, gluten-free grains, legumes).
[ ] Plan to eat it at two meals on your test day, then return to strict Paleo for the next two days to observe any reactions.
[ ] Write down what symptoms to look for (digestion, skin, joints, energy, mood).
• Notes & Observations:
Day 29: Celebrating Non-Scale Victories
• Today's Mission: Acknowledge the profound changes that have nothing to do with the number on the scale.
• Paleo Principle: "Health is Not a Weight." Your worth and success are measured by how you feel and function, not by a digit.
• Today's Action Steps:
[ ] List 5 non-scale victories you've experienced (e.g., better sleep, clearer skin, stable energy, clothes fitting better, improved mood).
[ ] Do something nice for yourself to celebrate your commitment.
[ ] Share one of your victories with a supportive friend or family member.
• Notes & Observations:
Day 30: Your Paleolithic Future
• Today's Mission: Celebrate your success and create a post-30-day plan.
• Paleo Principle: "This is Just the Beginning."
• Today's Action Steps:
[ ] Take "after" measurements and photos.
[ ] Write a letter to your future self about how you feel today and what you've learned.
[ ] Final Weekly Win: You did it! You have transformed your habits, your knowledge, and your body in just 30 days. You are now the modern hunter-gatherer.
• Notes & Observations:
A 30-DAY JOURNEY TO ANCESTRAL WELLNESS
The next 30 days are not about perfection; they are about practice. We are going to methodically rebuild your health from the ground up, focusing on one core pillar at a time. By breaking this transformation into four manageable weekly journeys, you will build lasting habits without feeling overwhelmed.
Think of this as a guided tour of your own ancestral potential. Each day provides a simple, actionable step. Your only job is to show up and try.
The Four Weekly Journeys• Week 1: Nourish
Focus: Laying the Nutritional Foundation
This first week is all about fuel. We will gently remove the modern processed foods that cloud your mind and inflame your body, replacing them with the vibrant, whole foods your genes expect. You'll learn to eat for sustained energy, not just fleeting pleasure.
✓Days 1-7: Removing modern toxins, eating whole foods.
✓Daily Elements: Food logs, hydration trackers, simple recipes, and meal prep challenges.
• Week 2: Move
Focus: Reawakening Your Body
With a cleaner fuel source, it's time to reawaken your physicality. This week introduces functional, natural movement—the kind our ancestors did to survive and thrive. It’s not about grueling gym sessions; it’s about building a strong, capable, and mobile body.
✓Days 8-14: Functional fitness, walking, sprinting, lifting, mobility.
✓Daily Elements: Workout of the day (WOD), "movement snacks," posture check-ins.
• Week 3: Restore
Focus: Mastering Recovery & Rhythm
Your body doesn't get stronger from the workout; it gets stronger during the recovery. This week, we shift our focus to the critical pillars of sleep and stress management. You'll learn to create daily rhythms that calm your nervous system and promote deep, restorative rest.
✓Days 15-21: Sleep hygiene, stress management (digital sunset), mindfulness, sunlight.
✓Daily Elements: Sleep tracker, gratitude journaling, breathing exercise prompts, screen time log.
• Week 4: Thrive
Focus: Integrating a Sustainable Lifestyle
In our final week, we bring all the pieces together. Health is not just personal; it's communal and playful. Here, you'll learn to weave these new habits into the fabric of your life in a way that feels joyful, connected, and sustainable for the long run.
✓Days 22-30: Bringing it all together. Community, play, and designing a sustainable lifestyle.
✓Daily Elements: Challenges to connect with others, try a new outdoor activity, and reflect on your progress.
Your Daily BlueprintEach day in this planner is designed as a complete package for ancestral health. You will find a guiding principle, its modern application, and specific, actionable tasks for Nourishing your body, Moving well, and Restoring your mind.
Here is a preview of what each daily spread will include:
✓Ancestral Principle: The core "why" behind the day's focus. (e.g., "Humans evolved outdoors.")
✓Modern Application: The simple, practical "how." (e.g., "Get 15 minutes of sunlight today.")
✓Nourish (Food): What to eat. A specific food focus, meal idea, or simple recipe.
✓Move (Body): How to move. A workout, a movement snack, or a mobility tip.
✓Restore (Mind): How to de-stress and sleep. A practice for your nervous system and sleep hygiene.
✓Reflect: A short journal prompt to connect with how you feel and cement your learning.
Your First WeekDay 1: The Foundation
• Ancestral Principle: Our ancestors ate food, not food-like products.
• Modern Application: For just one day, eat only single-ingredient foods (e.g., an apple, a piece of steak, a handful of spinach).
• Nourish: Drink a large glass of water first thing this morning. Your challenge: Eat at least three different colors of plants today.
• Move: Your workout is a 30-minute leisurely walk. No need to push the pace; just move.
• Restore: Turn off all screens 60 minutes before you plan to sleep.
• Reflect: What was the most challenging part of eating only whole foods today? What was surprisingly easy?
Day 2: Hydration & Stability
• Ancestral Principle: Clean water was essential for survival and cellular function.
• Modern Application: Make water your primary beverage today.
• Nourish: Aim to drink half your body weight (in pounds) in ounces of water today. Add a pinch of salt to your water if you feel lightheaded.
• Move: Practice the "Foundational Stance": Stand with feet shoulder-width apart, knees slightly bent, and weight in your heels. Hold for 60 seconds, 3 times today.
• Restore: As you lie in bed tonight, practice 4-7-8 breathing: Inhale for 4 seconds, hold for 7, exhale slowly for 8. Repeat 4 times.
• Reflect: How does your body feel when it’s properly hydrated? Do you notice any differences in your energy or skin?
Day 3: Protein & Posture
• Ancestral Principle: Protein was the cornerstone of a hunter-gatherer diet, building and repairing the body.
• Modern Application: Include a quality source of protein with every meal today.
• Nourish: For breakfast, try a 3-egg omelet with spinach and mushrooms, or a large bowl of full-fat Greek yogurt with berries.
• Move: Every hour you're awake, do a "posture check-in." Roll your shoulders back and down, and ensure your ears are aligned over your shoulders.
• Restore: Spend 5 minutes in a "digital sunset"—no phones, no TV, no laptops. Just sit quietly, listen to nature sounds, or read a physical book.
• Reflect: How does prioritizing protein change your satiety and cravings throughout the day?
Day 4: Fats & Functional Movement
• Ancestral Principle: Healthy fats from nuts, seeds, and animals were crucial for energy and brain function.
• Modern Application: Do not fear fat. Cook with stable fats like coconut oil, ghee, or avocado oil today.
• Nourish: Add a source of healthy fat to each meal: avocado on your salad, a handful of walnuts as a snack, or cook your eggs in ghee.
• Move: Practice the "Hip Hinge"—the foundation for lifting. With a soft bend in your knees, push your hips back as if closing a car door with your hands, keeping your back straight. Do 2 sets of 10.
• Restore: Place your phone in another room while you sleep tonight to eliminate blue light and notifications.
• Reflect: How does adding healthy fats impact your energy levels and mental clarity?
Day 5: Eliminate Industrial Oils
• Ancestral Principle: Refined seed and vegetable oils, like soybean, corn, and canola, are a modern invention and a source of inflammation.
• Modern Application: Read labels and avoid foods made with "vegetable oil," "soybean oil," or "canola oil" today.
• Nourish: Make your own simple vinaigrette with extra virgin olive oil, vinegar, and herbs to avoid hidden oils in dressings.
• Move: "Movement Snack": Every time you get up from your chair, do 5 bodyweight squats.
• Restore: Download a blue light filter app for your devices or enable "Night Shift" mode, especially for evening use.
• Reflect: Was it challenging to find hidden oils in your food? What was the most surprising source?
Day 6: The Power of Plants
• Ancestral Principle: Gatherers consumed a wide variety of fibrous plants to support gut health.
• Modern Application: Eat at least 5 different types of vegetables and fruits today.
• Nourish: Try a new vegetable you have never eaten before, for example, jicama, bok choy, kale, or parsnips.
• Move: "Grounding Walk": Walk barefoot on grass, dirt, or sand for 10-15 minutes.
• Restore: Practice gratitude. Before bed, write down or think of three specific things you were grateful for today.
• Reflect: How does eating a "rainbow" of plants make you feel physically and mentally?
Day 7: Preparation & Planning
• Ancestral Principle: Success was built on preparation—knowing where food and shelter were.
• Modern Application: Your health success depends on preparation. Dedicate 2 hours to meal prep for the week ahead.
• Nourish: Hard-boil a dozen eggs, wash and chop vegetables, and cook a large portion of protein, such as a roast chicken or a tray of ground beef.
• Move: Active Recovery. Do 10 minutes of gentle stretching or foam rolling, focusing on tight areas.
• Restore: Prepare your sleep environment: make your room cool, dark, and quiet for tonight.
• Reflect: How does taking time to prepare set you up for a less stressful, more successful week?
Week 2: MoveDay 8: The Daily Walk
• Ancestral Principle: Our ancestors walked for hours each day to hunt and gather—this is our baseline movement.
• Modern Application: Accumulate 10,000 steps or 60 minutes of walking today.
• Nourish: Focus on post-workout nutrition. After your walk, have a meal or snack with protein and a complex carb, for example, chicken and sweet potato.
• Move: WOD, Workout of the Day: 45-minute brisk walk outdoors. Vary your pace—walk fast for 2 minutes, then slow for 1 minute.
• Restore: After your walk, spend 5 minutes in quiet stillness, focusing on your breath.
• Reflect: What did you notice on your walk that you usually miss when you are driving or distracted?
Day 9: Primal Pattern: The Squat
• Ancestral Principle: The deep squat is a fundamental human resting position, essential for mobility and strength.
• Modern Application: Practice sitting in a deep squat for 2 minutes total throughout your day.
• Nourish: Stay hydrated. For every cup of coffee or tea, drink one cup of water.
• Move: WOD: "Grease the Groove" with Air Squats. Do 5-10 perfect air squats every hour. Focus on form: chest up, back straight, hips below knees.
• Restore: Perform 10 deep "box breaths," inhale 4 counts, hold 4, exhale 4, hold 4, before lunch to reset your nervous system.
• Reflect: How does your body feel in a deep squat? Is it comfortable or challenging? Why?
Day 10: Unleash Your Inner Sprinter
• Ancestral Principle: Short, intense bursts of speed were necessary for survival—to escape danger or pursue game.
• Modern Application: Introduce intensity. Find a safe, open space for short sprints.
• Nourish: Listen to your hunger. After an intense session, your body may need more fuel. Honor that.
• Move: WOD: Sprint Intervals. After a 10-minute warm-up walk, run at 80-90% of your max effort for 30 seconds. Walk for 90 seconds to recover. Repeat 4-6 times.
• Restore: Prioritize protein and quality sleep tonight to aid muscle recovery.
• Reflect: How did it feel to move at your top speed? What emotions came up?
Day 11: Primal Pattern: The Push
• Ancestral Principle: Pushing was used for climbing, defense, and manipulating the environment.
• Modern Application: Integrate pushing movements into your daily life.
• Nourish: Ensure you are eating enough. Undereating on workout days can lead to fatigue and poor recovery.
• Move: WOD: Incline Push-Ups. Using a table, bench, or wall, perform 4 sets of as many reps as you can with good form, AMRAP. Rest 60 seconds between sets.
• Restore: "Movement Snack": Every 2 hours, get up and push your hands against a doorframe firmly for 20 seconds to activate your upper body.
• Reflect: Where do you feel the push-up working? How is your functional strength improving?
Day 12: Loaded Carry
• Ancestral Principle: Carrying heavy things, like food, tools, or children, was a daily, essential strength task.
• Modern Application: Build resilient, real-world strength by carrying uneven or heavy loads.
• Nourish: Are you getting enough electrolytes? If you feel crampy, add a pinch of sea salt to your water or eat a banana.
• Move: WOD: "Farmer's Walk." Carry a heavy dumbbell, kettlebell, or even a full grocery bag in each hand and walk for 50-100 meters. Repeat 3-5 times.
• Restore: Take a contrast shower after your workout: 2 minutes of warm water, followed by 30 seconds of cold. Repeat twice.
• Reflect: How does this simple exercise make you feel—capable, strong, grounded?
Day 13: Primal Pattern: The Hang
• Ancestral Principle: Hanging from branches was critical for traversing terrain and builds shoulder health and grip strength.
• Modern Application: Reclaim your shoulder mobility and grip strength.
• Nourish: Enjoy a "cheat meal" if you desire, but make it intentional, not a cheat day. Notice how it makes you feel.
• Move: WOD: Accumulate 3-5 minutes of dead hangs from a secure bar or tree branch. Start with 10-30 second intervals.
• Restore: Practice "active" hanging—gently engaging your shoulder blades instead of just passively stretching.
• Reflect: How is your grip strength? Do you feel a stretch in your upper back and shoulders?
Day 14: Move Naturally & Play
• Ancestral Principle: Movement was varied, unpredictable, and often playful.
• Modern Application: Move your body in novel, fun ways today.
• Nourish: Reflect on your nutritional changes over the past two weeks. What has been the biggest positive shift?
• Move: WOD: "Free Play." Spend 30 minutes doing something active and fun: dance to your favorite music, play tag with your kids, throw a frisbee, climb on a jungle gym.
• Restore: Spend time outdoors without a fitness goal. Just be in nature.
• Reflect: How did incorporating play change your relationship with movement today?
Week 3: RestoreDay 15: The Digital Sunset
• Ancestral Principle: Our sleep-wake cycles were governed by the rising and setting of the sun.
• Modern Application: Implement a strict "digital sunset" 90 minutes before your target bedtime. No phones, TVs, or laptops.
• Nourish: Avoid caffeine after 2 PM. Its long half-life can significantly disrupt your sleep quality.
• Move: Gentle Movement. A 10-15 minute leisurely walk after dinner to aid digestion and signal to your body that the day is winding down.
• Restore: Track Your Sleep. Note your bedtime, wake time, and rate your sleep quality out of 10 in your journal.
• Reflect: What was the most challenging part of unplugging 90 minutes before bed? What did you do with the extra time?
Day 16: Morning Light, Evening Dark
• Ancestral Principle: Bright morning sunlight sets our circadian rhythm; darkness at night protects our melatonin.
• Modern Application: Get 15 minutes of direct morning sunlight in your eyes (no sunglasses). Make your bedroom pitch black tonight.
• Nourish: If you need an evening snack, choose something that promotes sleep, like a small handful of almonds or a kiwi fruit.
• Move: "Movement Snack": Perform 5 slow, controlled "cat-cow" stretches every time you take a bathroom break.
• Restore: Gratitude Journaling. Write down three specific things you are grateful for from today. Be detailed.
• Reflect: How did getting morning sunlight affect your energy and mood throughout the day?
Day 17: The Power of Breath
• Ancestral Principle: Deep, diaphragmatic breathing is our built-in mechanism to calm the nervous system.
• Modern Application: Use your breath as a tool to manage stress in real-time.
• Nourish: Eat slowly and mindfully for one meal today. Put your fork down between bites and chew thoroughly.
• Move: Active Recovery. 20 minutes of gentle yoga or a long stretching session. Focus on deep, calming breaths in each pose.
• Restore: Breathing Exercise: Practice 4-7-8 breathing (inhale 4, hold 7, exhale 8) for 4 cycles whenever you feel stressed or before bed.
• Reflect: When did you use your breath to calm down today? How effective was it?
Day 18: The Non-Negotiable of Sleep
• Ancestral Principle: Sleep was a period of essential repair and memory consolidation, protected from predators.
• Modern Application: Prioritize 7-9 hours of sleep as non-negotiable for your health.
• Nourish: Your last meal should be 2-3 hours before bedtime to allow for complete digestion.
• Move: WOD: Strength. 3 sets of: 10 Goblet Squats, 8 Incline Push-Ups, 6 Bent-Over Rows (with dumbbells or resistance bands). Perform in the morning or early afternoon, not evening.
• Restore: Screen Time Log: Honestly log your total screen time today. Are you surprised by the number?
• Reflect: On a scale of 1-10, how high of a priority is sleep for you? What is one thing you can do to raise that number?
Day 19: Mindful Moments
• Ancestral Principle: Awareness of the present moment was key to survival—noticing sights, sounds, and smells.
• Modern Application: Practice bringing mindful awareness to a routine daily activity.
• Nourish: "Mindful Cup." Drink your morning tea or coffee without any distractions. Truly taste it, feel the warmth, and smell the aroma.
• Move: "Walking Meditation." For 10 minutes of your walk, focus solely on the sensation of your feet touching the ground.
• Restore: Digital Declutter. Unsubscribe from 5 email lists or delete 3 apps that no longer serve you.
• Reflect: What did you notice during your mindful activity that you normally overlook?
Day 20: The Cold Shock
• Ancestral Principle: Our ancestors endured changing temperatures, which builds resilience and reduces inflammation.
• Modern Application: Introduce a brief, controlled cold exposure.
• Nourish: Hydrate well. Cold exposure can be dehydrating. Add an extra glass of water today.
• Move: WOD: "Play & Explore." Try a new movement skill for 20 minutes: rock climbing, paddleboarding, or a new dance style.
• Restore: End your warm shower with 30-60 seconds of cold water. Focus on deep breaths.
• Reflect: How did you feel after the cold exposure? Describe the sensation of resilience.
Day 21: Rhythm & Routine
• Ancestral Principle: Life was governed by natural rhythms—day and night, seasons, and migration patterns.
• Modern Application: Create a simple, calming evening routine that you can stick to.
• Nourish: Prepare a calming herbal tea like chamomile or lavender as part of your wind-down ritual.
• Move: Gentle mobility flow before bed: 5 minutes of light stretching and foam rolling.
• Restore: Reflect on Week 3. What restoration practice had the biggest impact on you? Which will you carry forward?
• Reflect: How does having a predictable wind-down routine make you feel?
Week 4: ThriveDay 22: Integration & Intention
• Ancestral Principle: A successful life was a balanced life—hunting, gathering, socializing, and resting.
• Modern Application: Intentionally design your day to include elements of Nourish, Move, and Restore.
• Nourish: Create a meal that is both nutritious and deeply satisfying. Eat it without rushing.
• Move: Design your own WOD: Combine 10 minutes of walking, 5 minutes of sprint intervals, and 5 minutes of bodyweight strength.
• Restore: Schedule 15 minutes of "me time" into your day and protect it fiercely.
• Reflect: As you enter the final week, what is your intention? What does "thriving" mean to you?
Day 23: The Social Animal
• Ancestral Principle: Humans are inherently social; we thrived in tight-knit communities.
• Modern Application: Prioritize face-to-face connection.
• Nourish: Community Challenge: Share a meal with someone. Cook for your family, invite a friend over, or have a picnic.
• Move: "Social Movement." Go for a walk with a friend or play a sport like tennis or basketball.
• Restore: During your social time, practice active listening. Be fully present with the person you are with.
• Reflect: How does genuine social connection impact your sense of well-being?
Day 24: Eat Outside
• Ancestral Principle: Our ancestors lived and ate in the open air.
• Modern Application: Take your meal outdoors.
• Nourish: Have at least one meal outside today. A picnic lunch in the park or dinner on the patio.
• Move: "Natural Playground." If possible, perform your workout outdoors. Lift logs, run on grass, or use a playground for pull-ups and dips.
• Restore: Spend 20 minutes sitting quietly in a natural setting. Simply observe.
• Reflect: How does eating and moving in nature change the experience compared to being indoors?
Day 25: The Art of Play
• Ancestral Principle: Play was practice for life and essential for social bonding and creativity.
• Modern Application: Schedule time for unstructured, non-competitive play.
• Nourish: Prepare a "playful" meal—make kebabs, use colorful vegetables to create a picture on your plate, or try a new exotic fruit.
• Move: Play Challenge: Engage in 30 minutes of pure, childlike play. Fly a kite, throw a frisbee, build a sandcastle, or play tag.
• Restore: Laugh. Watch a funny show or recall a hilarious memory. Note how your body feels after a good laugh.
• Reflect: When was the last time you played like this? How did it free your mind?
Day 26: Fast & Feast
• Ancestral Principle: Our ancestors experienced natural periods of fasting and feasting based on food availability.
• Modern Application: Experiment with a slightly extended overnight fast.
• Nourish: Practice a 14-16 hour overnight fast (e.g., finish dinner at 7 PM, don't eat again until 9-11 AM the next day). Break your fast with a nutrient-dense meal.
• Move: Light movement only. A gentle walk or stretching. Listen to your body's energy levels.
• Restore: Notice your hunger cues. Are you eating out of true hunger or habit/boredom?
• Reflect: How did it feel to break your fast? Did you notice a heightened appreciation for your food?
Day 27: Sustainable Systems
• Ancestral Principle: Survival depended on creating reliable systems (food sources, shelter).
• Modern Application: Design a system for one healthy habit that makes it automatic.
• Nourish: Meal Prep Power-Up. Refine your weekly prep. What one thing can you do to make healthy eating even easier?
• Move: Lay out your workout clothes the night before. Create a "no-brainer" system for your morning movement.
• Restore: Create a "phone-free" zone in your home, like the dining table or your bedroom.
• Reflect: What is one system you can put in place now to ensure your success after the 30 days?
Day 28: Give Back
• Ancestral Principle: Community was about mutual aid and contribution.
• Modern Application: Channel your renewed energy into helping others.
• Nourish: Cook a double portion of a healthy meal and give half to a neighbor, friend, or family member in need.
• Move: "Helpful Labor." Offer your physical strength to someone—help them move, garden, or with a household project.
• Restore: The act of giving is restorative. Notice the "helper's high" you feel after contributing.
• Reflect: How does contributing to your community strengthen your own sense of purpose and wellness?
Day 29: Reflect & Refine
• Ancestral Principle: Wisdom was gained through experience and reflection.
• Modern Application: Look back on your journey and identify what worked best for YOU.
• Nourish: What were your 3 favorite whole-food meals from this month? Write down the recipes.
• Move: What movement did you enjoy the most? What made you feel strong and capable?
• Restore: Which restoration practice was most impactful for your stress levels and sleep?
• Reflect: What are the top 3 habits from this program that you want to make permanent?
Day 30: The Modern Hunter-Gatherer
• Ancestral Principle: You are the result of a successful, resilient lineage.
• Modern Application: You are now a Modern Hunter-Gatherer—you know how to seek out the best nourishment, movement, and rest in a modern world.
• Nourish: Prepare and enjoy a celebratory feast using all the principles you've learned.
• Move: Embark on a "Hunter-Gatherer Hike": a long walk in nature, incorporating natural movement like stepping over logs, climbing on rocks, and carrying your pack.
• Restore: Write a letter to your future self, describing how you feel today and reminding yourself of the commitments you've made to your health.
• Reflect: You've completed a profound 30-day journey. How have you transformed? Who are you now, compared to the person who started on Day 1?
CONCLUSION: The Path Forward—Living Your Modern Hunter-Gatherer Life
Congratulations. You’ve reached the end of this 30-day planner, but more importantly, you’ve arrived at the beginning of a new way of living.
Over the past month, you haven’t just been following a set of rules. You’ve been practicing a diaita—a Greek word for "way of life" that is the true root of "diet." You’ve learned to listen to your body's ancient rhythms, to move with purpose, to rest with intention, and to nourish yourself with the foundational foods that have fueled humanity for millennia.
This journey was never about perfectly replicating the life of a Paleolithic hunter-gatherer. It was about integrating their timeless principles into the modern world to become a healthier, more resilient, and more vibrant version of yourself.
What You've Accomplished:
You Re-wilded Your Plate: You shifted the focus from processed, inflammatory foods to the vibrant, nutrient-dense whole foods your body recognizes and thrives on.
You Reclaimed Your Movement: You discovered that movement isn't confined to an hour at the gym. It’s in your daily walk, your stretching, your strength, and your play.
You Honored Your Rhythm: You prioritized sleep, managed stress, and connected with your community and environment, recognizing that health is a holistic state of being.
So, what now? Do you simply check this off your list and move on? We hope not.
Your Hunter-Gatherer Toolkit for Life
Think of this 30-day journey as your foundational training. You now have a powerful toolkit:
1. Awareness: You know how you feel when you eat well, move often, and sleep deeply. Let this feeling be your compass.
2. Resilience: Your body is now better equipped to handle the stresses of modern life. You've built a robust foundation.
3. Flexibility: The "Paleo" framework is not a prison. It’s a guiding set of principles. Use it with the wisdom you’ve gained. Travel, enjoy a special occasion, and then return to your foundation without guilt or drama. This is the mark of a true modern hunter-gatherer—adaptability.
The Path Forward
There will be days when you stray from the path. That’s not failure; it’s life. The power isn't in perfection, but in your ability to return to these principles. When you feel off-track, come back to your planner. Revisit a day that resonated with you. Go for a long walk. Cook your favorite meal from this plan.
This isn't a finish line; it's a trailhead. You've been equipped with the map and the skills. The path forward is yours to explore.
Continue to eat, move, and live in a way that honors your biology. Continue your diaita.
Thank you for allowing us to be your guide on this 30-day journey. Now, go forth and live your vibrant, modern hunter-gatherer life.
To your health and vitality.
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