By Matthew Metzgar, Ph.D.

Copyright !2002, 2006

STONE AGE POWER
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Welcome!



Ever wonder why animals in the wild aren`t overweight? Can you picture a Iat tiger? It
seems silly to even imagine. So how do all these animals stay so slim? There are two reasons.
The Iirst reason is that they are eating Ioods they are supposed to eat. For example, squirrels eat
nuts. Spiders eat other insects. Tigers eat, well, other animals. By studying nature, you can see
that diIIerent animals are built to eat diIIerent Ioods.
The second reason wild animals stay slim is because they are always engaging in their
'natural activities. For example, squirrels are great at climbing trees, since gathering nuts is
how they 'make their living. Tigers are great at sprinting and leaping, which again, are crucial
Ior their survival. DiIIerent animals are 'built to perIorm diIIerent activities.
The idea here is simple: each species is designed to perIorm certain activities and to eat
certain Ioods. What happens when these animals are taken away Irom their natural
environments? Look at house pets. They have lower levels oI activity compared to their
counterparts in the wild. They are sometimes Ied 'unnatural Ioods (leItovers Irom the dinner
table). Too much oI this combination, and your pet will get Iat.
Guess what? The same idea holds true Ior us humans! Humans are built to eat certain
Ioods and to perIorm certain activities. In other words, all humans have a 'blueprint Ioods
and activities Ior which we are suited. II we Iollow this blueprint, we stay healthy; iI we don`t,
our health suIIers.
So where do we get this blueprint? This blueprint is based on our genetic past. For
millions oI years beIore civilization, humans wandered the earth as hunters and gatherers. The
Ioods eaten and activities perIormed during this 'Stone Age time are what our bodies are need
to be healthy. Through researching the past, we can determine the right Ioods to eat and the right
exercise to perIorm. It turns out the secret to health and Iitness is buried in our Stone Age past!
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First and Ioremost, this is a workbook. How many times have you read an instructional
book, understood the inIormation, but then realized you weren`t exactly sure what to do next?
This workbook is short and sweet the Iocus here is on you applying the inIormation and getting
to work. The ultimate goal is Ior you to have a healthy and lean physique, not Ior you to have
read an interesting book.
The Iirst chapter will provide a breezy introduction to the two main concepts listed
above. It will show that Stone Age Power is your ticket to new levels oI health and Iitness. II
more background inIormation is desired, a list oI 'Recommended Reading sources is listed in
the back oI the book. Chapters 2 and 3 Iorge ahead with optimal plans Ior eating and exercise.
The Iourth chapter will discuss other liIestyle Iactors that can aIIect your physical and
psychological health. Motivational issues concerning weight loss will then be dealt with in
Chapter 5. The last chapter oI the workbook will summarize and give you a 'down n dirty
guide to getting in shape. II nothing else, this Iinal chapter lays out the easiest, healthiest way to
get in shape Ior those who have been Irustrated by other weight-loss plans.
Take advantage oI this opportunity to get in great shape. Make sure to enlist your
Iamily and Iriends in helping you to make changes. It`s tough being a 'Lone Ranger get as
much help and support as you can. Remember, our genes want our bodies to eat Stone Age
Ioods and to perIorm Stone Age activities. Stone Age Power has worked Ior myselI and others,
and it will work Ior you too. The time Ior guesswork is gone, because science has Iinally given
us the answers. So get ready to go back to the Stone Age and feel the Power!











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Chapter 1


The Two Key Principles


Everybody makes mistakes, even scientists. During the 1990s, many scientists slowly
came to the realization that some oI their assumptions regarding the human body were incorrect.
For years, the human body was thought to operate under 'homeostasis. This means that the
body and its systems are initially at rest, and when stressed, the body strives to return to its
equilibrium state. Scientists viewed the body as a static system, one that was Iighting to stay in
an ordered, predictable state. Sort oI like a 'couch potato, who never wants to leave the couch!
Recent research suggests a vitally diIIerent picture. This view starts with idea that the
body is always Iluctuating and changing. The body is not struggling to stay at rest, and in Iact
does not want a totally ordered state. In other words, the body is a dynamic system, rather than a
static system. This new view has been coined 'homeodynamics, and evidence in its Iavor
continues to mount.
For example, it was usually thought that a healthy heartbeat at rest had a constant rhythm,
just like a clock. However, new research has shown that healthy people have a heartbeat that is
'chaotic that is, the time between beats is constantly changing over a certain range. In Iact,
patients who have a regular, even heartbeat are the ones with heart problems! Discoveries like
this show that the body does not Iunction like a machine. Instead, bodily processes ebb and Ilow
within certain ranges.
Biologists now view the entire human body as a 'complex adaptive system. Just as it
sounds, a complex adaptive system is 1) a system that can adapt to a changing and unpredictable
environment, and 2) a system that is capable oI increasingly complex behaviors. For an analogy,
think oI a modern car engine. First, it can respond to an unpredictable environment: you can tap
the gas or Iloor it, and the engine will respond properly. Second, it can also do many diIIerent
things: it can idle, it can run Ior hours at a constant speed, it can speed up and then slow down, or
it can sit in the garage Ior a week and still be Iine.
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Now compare this to say, a vacuum cleaner engine. It has two speeds on and oII. A
vacuum is a simple machine and can only be used Ior simple tasks. II the vacuum cleaner
doesn`t suck something up, then you just have to pick it up by hand! It can`t adapt to diIIerent
circumstances, and it can`t perIorm complicated tasks.
As another example, some writers Ieel that successIul businesses are similar to complex
adaptive systems. II a business can respond to a changing and unpredictable marketplace, it will
be successIul. II it tries to apply the same Iormula to diIIerent situations, ultimately it will Iail.
We all know oI businesses that Iailed to change, and then Iailed to exist!
The study oI complex adaptive systems in biology is still in its inIancy. However,
scientists have discovered some important characteristics oI these systems. For our purposes, the
most important piece oI inIormation we can take Irom these studies is the crucial role oI variety.
Complex adaptive systems are built Ior a changing and unpredictable environment. In a sense,
they are born to adapt. When suIIicient variety is present, the system thrives and is in its optimal
state. Without suIIicient variation, complex adaptive systems lose their dynamics and
disintegrate.

The Body Needs Variety
Since the human body is a complex adaptive system, variety is crucial Ior developing a
healthv body. Literally, the human body needs variety in order to survive! Doesn`t it make
sense that the body needs variety? Who likes to the same thing, day aIter day? It`s boring!
Well, our bodies need variety too. II you always eat the same Iood or perIorm the same
exercises, your body will get bored. II your body is bored, it stops adapting and Ialls into a
predictable pattern, a rut. This is when your health will begin to deteriorate
A recent groundbreaking article in Science magazine titled, 'Is it Healthy to Be Chaotic?
summarized this thought. 'Healthy systems don`t want homeostasis, said Ary Goldberger oI
the Harvard Medical School. 'They want chaos. The term 'chaos here does not mean anarchy
or total randomness as it might be commonly used. It is more appropriate to say healthy systems
want to be 'on the edge oI chaos, somewhere between complete order and complete disorder.
A more common-sense term Ior this might be 'structured variety where the same patterns
eventually get repeated but in diIIerent ways and also at diIIerent times.
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The application oI this theory to health is beginning to Ilourish. Researchers have coined
the term 'dynamical diseases. This is when the health oI a system breaks down due to an
overly ordered state. For example, epileptic attacks are caused by brain waves that are too even
and constant. Normal, healthy brain waves exhibit a chaotic pattern. Other research on chaos
and health is currently being undertaken with potential applications to Parkinson`s disease,
cancer, and even aging.
Why is it optimal Ior a system to be 'on the edge oI chaos? What beneIits would this
conIer? As Ior the human body, Goldberger argues that chaos provides the body with the
Ilexibility to respond to various stimuli. As we will Iind out in the next section, humans evolved
under a changing and unpredictable environment. Those who were able to survive this type oI
environment are the ones whose genes were passed along to next generation. For other systems,
the same principle applies: when Iaced with an unpredictable environment, only a Ilexible and
adaptive system will survive.
To summarize, complex adaptive systems like the human body have a vital need Ior
variety. Without variety, a complex adaptive system Ialls into an overly ordered pattern and
loses its dynamics. In English, variety keeps us healthy! Later, we`ll discuss how to put
suIIicient variety into your eating and exercise habits.
Whew! Who thought getting lean and healthy was so complex? Hang in there, we`re
halIway done with the theory part. Now it`s on to the Stone Age!











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The Stone Age Environment
The previous section established that the human body is a complex adaptive system, and
that it has a crucial need Ior variety. This section asks the question, 'What type oI environment
did this system evolve under? Every biological system evolved under some speciIic
environment, and humans are no exception. When we learn about the environment in which
humans evolved, we can discover the Ioods and activities Ior which we`re genetically suited!
For approximately 2.5 million years, humans were hunter-gatherers (picture 'cavemen
and 'cavewomen). As the name suggests, they hunted Ior meat and Iish, or they gathered plant
Ioods and nuts to eat. This period, oIten called the 'Stone Age, is when modern humans
evolved. And while many things have changed since then, our genes haven`t! Genetically, we
are over 99.5 the same as our Stone Age ancestors. The conclusion is that modern humans are
suited Ior Stone Age Ioods and Stone Age activities. Finally, we have a theory that tells us what
Ioods and activities are good Ior us and why. No more guesswork about what Ioods and
activities might be good Ior us. Now, we have the blueprint what was good Ior our Stone Age
ancestors is good Ior us. Genetically, we are the same; we`re just cavemen in modern clothes!
For example, there will never be a study that shows, 'Vegetables are bad Ior your
health. Never, ever! Why? Because vegetables have been a part oI the human diet Ior millions
oI years, and they are agreeable to our genetic constitution. The same goes Ior the rest oI the
Stone Age Ioods lean meat, Iish, Iruit, nuts, and berries these are all healthy Ioods Ior us to
eat.
Scientists have only recently explored this concept. A groundbreaking article in 1988 by
Dr. Boyd Eaton entitled, 'Paleolithic Nutrition sparked plenty oI scientiIic interest (the
technical term Ior Stone Age times is the 'Paleolithic era.) Since then, research continues to
accumulate that eating Stone Age Ioods, and perIorming Stone Age activities is optimal Ior
human health. II you want to be healthy, just do as our Stone Age ancestors did!
But what about bread, pasta, and other grain products - surely, these Ioods can`t be bad
Ior you? Doesn`t the Food Pyramid tell you to eat 6-11 servings oI breads and grains a day?
Yes it does, and it`s dead wrong! But to explain all this, we need to peek back into the Stone
Age.

STONE AGE POWER
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History 101
For over 2 million years during the Stone Age, humans lived as hunter-gatherers. Studies
show that these people were lean, muscular, and relatively Iree oI disease. About 10,000 years
ago, agriculture developed, which allowed humans to stay in one area and Ior civilization to
develop. Instead oI living a nomadic hunting liIestyle, people could now settle down in one area
and get their Iood Irom Iarming. These new Ioods included both grain and dairy Ioods. But
when these hunter-gatherers settled down into Iarmers, their health suIIered. For example,
research shows early Iarmers lost bone strength as compared to the previous hunter-gatherers.
Other research shows that the Iirst Iarmers still preIerred lean meat as a main source oI Iood, and
only consumed small amounts oI grains when they had to.
Agriculture has now been around about 10,000 years, less than that in some areas oI the
world. This amount oI time is just a drop in the bucket in evolutionary terms. Remember,
humans were hunter-gatherers Ior 2.5 million years, and have only been consuming agricultural
products Ior 10,000 years! The research into the human genome also spotlights this Iact. DNA
tests show we are over 99.5 the same as our hunter-gatherer ancestors. For optimal health, we
need to eat the Ioods they ate, and perIorm the same activities they did.
It is stunning to many people that the Ioods they have been encouraged to eat by the
government and various health organizations are bad Ior them. It`s easy to see how Iood like ice
cream, potato chips, chips, can be bad Ior you. But how can bread, pasta, rice, or milk be bad Ior
you? C`mon, you must be kidding!
UnIortunately, these Ioods are unhealthy Ior you iI consumed on a regular basis. The
eIIects may not show up right away, but eventually they can cause serious health problems.
Skeptical? Good. Check out the research oI ProIessor Loren Cordain. ProIessor Cordain is one
oI the top experts in the world on 'Paleolithic or Stone Age nutrition. His recent book, The
Paleo Diet, along with other research presents a mountain oI evidence in Iavor oI this type oI
diet. The modern diet containing agricultural products has now been implicated in host oI health
problems, Irom dermatitis to Syndrome X. Still not convinced? Read Dangerous Grains, a book
by Dr. James Braly and Ron Hoggan. It presents the research connecting grain consumption
with a range oI conditions, including cancer, autoimmune disease, intestinal diseases, and many


STONE AGE POWER
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others. STILL not convinced? Check out the web site, www.paleodiet.com. There`s enough
research and inIormation there to keep you busy Ior months!
UnIortunately, most people do not know about the health problems that result Irom
consuming agricultural Ioods. It`s easy to see how eating modern junk Iood can be bad Ior you.
Ice cream, candy, cake, greasy hamburgers, Irench Iries, are all high in sugar and saturated Iat,
and quite bad Ior you (though they taste darn good!). However, most people have Iigured this
out. However, most people do not know about the health problems caused by grain and dairy
products, and they should. II someone knowingly makes a bad choice, that`s Iine it`s his or her
prerogative. II someone thinks they`re making a healthy choice due to misinIormation, then
that`s not Iine! A person should have all the available inIormation when they are making choices
about their personal health.
Above all, don`t just take my word Ior it that all this is correct. I encourage you to study
the research. Stone Age Power is true because it corresponds to reality. Unlike the people
selling Iad diets and junk exercise devices, I have nothing to hide. ThereIore, I encourage you to
be skeptical and think critically. Once you cut through all the Iads and hoopla, the Iact still
remains that we are genetically the same as our Stone Age ancestors. For optimal health, we
need to eat and exercise like these Stone Age people did. It`s a simple idea based on our past,
but it represents the future oI health and Iitness.

Synthesis
Now it`s time to put everything together. We know that 1) the body is a complex
adaptive system that thrives on variety, and 2) our bodies evolved during the Stone Age, and they
are genetically suited to Stone Age Ioods and activities. Combining these two ideas gives you
the total solution Ior health and Iitness!
Variety was a part oI daily liIe Ior our Stone Age ancestors. These hunter-gatherers Iaced
variation in two important areas: calories consumed and calories expended. In other words, how
many calories they ate each day, and how many calories they expended through activities each
day.
It is easy to see that energy intake (calories consumed) would vary over time. Simply
put, on some days hunter-gatherers were able to obtain more Ioods than others. While certain
STONE AGE POWER
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Ioods could be stored and used over several days, this option wasn`t always available. Their
Iood intake would depend on a host oI Iactors, including the season, their hunting prowess, and
just plain luck. It would be rare that hunter-gatherers would eat the exact same number oI
calories Irom day-to-day. Instead, Iluctuation oI calorie intake was the norm.
There was also tremendous variation in energy output (calories burned) Ior our ancestors.
Stone Age people worked harder some days than others (just like we do!). Some days were
spent on the hunt Ior prey, while other days were spent idling in camp. II the men were on a
hunt, there was no way oI telling how long or strenuous it would be. The amount oI daily
activity also varied due to the environment. Some days the weather would dictate activity
patterns, Ior example.
OI course, energy intake and energy output are linked. The more activity one perIorms,
the more Iood is needed to replenish the body. But access to Iood was not always so easy Ior
hunter-gatherers. II the men were unsuccessIul on the hunt, they would have to make do with
lower-calorie plant Iood. In other words, even iI hunter-gatherers tried to match energy intake
with energy output, they were not always successIul. As you can see, variation was a part oI liIe
Ior the Stone Age people.

Initial Conclusions
The basics oI this program are simple: Eat primarily Stone Age Iood. Exercise like our
Stone Age ancestors. Employ variety in your eating and exercise patterns.
That`s about it! You don`t have to count anything, weigh anything, or engage in any
bizarre practices. You just do what the Stone Age people did! And remember, our Stone Age
ancestors weren`t Iat. Studies oI modern hunter-gatherer societies show them to be very lean and
in great cardiovascular condition. They are also Iree oI the 'diseases oI civilization heart
disease, cancer, insulin resistance, and many other maladies. Don`t compromise your health.
Follow the plan in this workbook and Ieel the Stone Age Power!





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Summary of Key Points - Chapter 1

" The human body is a complex adaptive system

" Variety is crucial Ior the health oI all complex adaptive systems

" The human body evolved during the Stone Age era

" We are genetically the same as our Stone Age ancestors

" We are genetically suited to eat and exercise like our Stone Age ancestors

" For maximum health, we need to eat Stone Age Ioods, perIorm Stone Age activities, and
implement variety into these processes















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Chapter 2


Eating

We know that Stone Age people were lean and muscular. So just what did these people
eat? They consumed all the Ioods that are 'naturally available. Basically, iI you can`t pick it or
kill it with a stick, it`s not a Stone Age Iood! In general, their Ioods came Irom 4 basic
categories:
" Meat
" Fish
" Fruits and Vegetables
" Nuts and Berries

Wow, this doesn`t seem like a lot oI choices when compared to the modern diet! Yet this is
what the hunter-gatherers ate, every year, all their liIe. It is these Ioods that can unlock
maximum health in the modern person. Just as important, notice what they didnt eat:

" Grains
" Dairy products
" Any processed Ioods (chips, candy, ice cream, etc.)

These are the Ioods that are killing us in the modern world. These Ioods will cause you to gain
weight, and cause your health to deteriorate.

The Power of Stone Age Foods
Stone Age Ioods are good Ior us because these are the Ioods we are genetically built to
consume. There is nothing special about these Ioods, so to speak. II humans had evolved eating
grass and worms (yuck!), then those would be the Ioods that are healthy Ior us. However,
STONE AGE POWER
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humans evolved on game meat and wild plant Ioods, so those are the proper Ioods Ior modern
people. Meat, Iish, Iruits and vegetables, nuts and berries; these were the mainstays oI human
nutrition Ior millions oI years
Most people know that Ioods can be broken down into three 'macronutrients: protein,
carbohydrate, and Iat. Roughly, our hunter-gatherer ancestors ate these macronutrient
percentages:
" Protein 19-35
" Carbohydrate 22-40
" Fat 28-58

Source: Cordain L, Miller JB, Eaton SB, Mann N, Holt SH, Speth JD. Plant-animal subsistence ratios and
macronutrient energy estimations in worldwide hunter-gatherer diets. Am J Clin Nutr 2000 Mar;71(3):682-92.

Meat and Iish provided them with protein and Iat, though these Ioods contain almost no
carbohydrates. They obtained their carbohydrates Irom Iruits and vegetables, which conversely,
contain little protein or Iat. Approximately 65 oI their total calories came Irom animal
products and nuts, while Iruits and vegetables made up the remaining 35 oI the calories.
However, these Iigures are just averages. Some Stone Age tribes ate more animal products and
less Iruits and vegetables, while some ate the reverse. Climate was a Iactor, where the more
tropical regions would provide more Iruits and vegetables, and the colder regions would depend
more on animal products.
These percentages represent a target to shoot Ior when duplicating the Stone Age diet.
However, you won`t have to count carbohydrates or anything else on this plan. By Iollowing the
eating plan in this chapter, you will naturallv consume the right amounts oI macronutrients, and
at the same time naturallv lose weight.






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The Problems with Modern Foods

BeIore looking at the right Ioods to eat, it may be useIul to point out why modern Ioods
cause problems. Eating agricultural and modern Ioods can cause trouble in two ways. First,
they lead people to consume too many calories in general, which leads to weight gain and all the
problems that goes along with that. Second, they dramatically increase our risk Ior various
diseases and health problems.
When the Stone Age people switched to agriculture, by and large they did not get Iat.
Farming is extremely hard work, and they did not have the laborsaving devices we have in
modern society. Although they didn`t become overweight, they did become susceptible to many
health problems. Agriculture provided many beneIits to people it allowed groups to stay in one
place and Ior civilizations to develop. However, it came at the cost oI personal health.
In the 1950s, all types oI processed Ioods, such as pasta, cookies, and chips, became
widely available and were heavily advertised. Not coincidentally, this is when a disproportionate
number oI Americans started gaining weight. This trend oI more Americans becoming
overweight continued into the 1970s and 1980s. In the early 1980s, most nutritional 'experts
started promoting the idea that people were gaining weight due to a high fat intake. However, as
we saw, the Stone Age diet was relatively high in Iat, yet these people were very lean.
Regardless, the war on Iat began, and it has certainly achieved a place in American
consciousness. Businesses also jumped on the bandwagon, oIIering low-Iat varieties oI their
products to consumers. Ultimately, the war on Iat has been successIul in reducing Iat, that is.
The percentage oI Iat in people`s diet has decreased over the last decades, but what are the
results? Look around you, or look at the statistics: Americans are Iatter than ever. Childhood
obesity is increasing at an alarming weight. Six out oI every ten adults are currently overweight.
While the war on Iat reduced Iat in people`s diet, it did nothing, or even made things worse Ior
America`s weight problem. II it`s not the Iat, then what`s causing so many people to gain
weight?



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Excess Carbohydrates
The villain in this story is 'excess carbohydrates. First, look at what the average
American is consuming in terms oI macronutrients:
" Protein 15.5
" Carbohydrate 49
" Fat 34

Source: National Center Ior Health Statistics, The Third National Health and Nutrition Survev, 1988-94.
Washington, D.C., http://www.cdc.gov/nchs/

Compared to the Stone Age diet, Americans are consuming less protein and more carbohydrates.
This diIIerence in carbohydrates is a key Iactor in what`s happening to Americans. Basically,
our Stone Age ancestors had only two sources oI carbohydrates: Iruits and vegetables. Meat and
Iish contain virtually no carbohydrates, and nuts contain only small amounts. When Stone Age
people ate Iruits and vegetables and thereIore carbohydrates, this process was 'selI-regulating.
Due to the bulk and Iiber oI Iruits and vegetables, you can only eat so many oI them, and
thereIore you can only eat so many carbohydrates. With the advent oI processed Ioods, you can
now consume a massive amount oI carbohydrates in a small, compact meal. For example, two
cups oI pasta contains about 80 grams oI carbohydrate. To get that same amount oI
carbohydrates Irom Iruits and vegetables, you would need to eat 7 cups oI watermelon, OR
30 cups oI broccoli, OR 80 cups oI lettuce! That`s a lot oI eating! Processed Ioods eIIectively
circumvent the body`s method Ior regulating carbohydrate intake. When this excessive amount
oI carbohydrates is consumed, it leads to an excessive level oI total calories. Voila! Now
you`ve gained weight!
What about protein and Iat? By and large, the body selI-regulates the intake oI these
nutrients. It`s only when these Ioods are combined with carbohydrates that problems result.
Ever sit down to eat a stick oI butter? No, but iI you put butter on a high carbohydrate Iood, like
bread or pasta, you can eat a whole bunch! II a Iood contains only protein and Iat, like a plain
chicken breast, it`s diIIicult to overeat that particular Iood.

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More on Excess Carbohydrates
Clearly, how much Iat, protein, and carbohydrate you eat matters when it comes to
gaining weight. The Iormula Ior weight gain is simple. When the number oI calories consumed
is greater than the number oI calories expended over an extended time, a person gains weight.
However, there is more to this story. The tvpe oI calorie consumed can also aIIect this
relationship. It does so by aIIecting the body`s hormone system. When excessive carbohydrates
are consumed, it causes the body to produce more insulin, a hormone that regulates blood sugar.
Since all carbohydrates are eventually broken down into sugar in the body, eating an excessive
amount oI carbohydrates Iloods the blood stream with sugar. To counteract this, the body
secretes more insulin. However, an increase in insulin also signals the body to store more fat.
Research shows the importance oI insulin and carbohydrates Ior weight loss. Studies
have compared the eIIects oI higher-protein, lower-carbohydrate diets versus higher-
carbohydrate, lower-protein diets on weight loss. Even though the diets contained an equal
number oI calories, participants lost more weight on the higher-protein diets. It`s not only the
total amount oI calories you`re consuming that`s important, it`s also what kinds oI Ioods you`re
eating that can determine your bodyweight. These Iacts explain the recent surge in popularity
among low-carbohydrate diets. While these diets have many Ilaws, they at least remove much oI
the excess carbohydrate in the typical American diet.













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The Stone Age Power Eating Plan

Enough oI the talk, let`s get down to some eating! First, we`ll determine exactly what
Ioods to eat, and second, we`ll implement the crucial principle oI variety into the diet. We know
that hunter-gatherers ate meat, Iish, Iruits, vegetables, nuts, and berries. What Iollows is a list oI
speciIic Stone Age Ioods in these categories:

Lean Meats
Lean BeeI
" Flank Steak
" Top Sirloin Steak
" Extra-lean Hamburger
" London Broil
" Chuck Steak
" Any other lean cut
Lean Pork
" Pork Loin
" Pork Chops
" Any other lean cut
Lean Poultry
" Chicken Breast
" Turkey Breast
" Game Hen Breasts

Eggs
" Chicken
" Duck
" Goose


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Other Meats
" Rabbit Meat
" Goat Meat
" Any Game Meat
" Any other lean cut
Fish
" Any commercially available Iish
" Any ShellIish
Fruits
" Apple " Orange
" Banana " Peaches
" Blackberries " Pears
" Blueberries " Pineapple
" Cantaloupe " Plums
" Cherries " Raspberries
" GrapeIruit " Strawberries
" Grapes " Watermelon
" Kiwi " All other Iruits

Vegetables
" Asparagus " Lettuce
" Broccoli " Onions
" Celery " Peppers
" CauliIlower " Spinach
" Eggplant " Turnips
" All other vegetables EXCEPT Ior any beans (green beans, black beans, etc.) and
any starchy tubers (potatoes, sweet potatoes, and yams). The Stone Age people
did not regularly consume beans and starchy tubers.

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Nuts and Seeds

" Walnuts " Pine Nuts
" Brazil Nuts " Almonds
" Cashews " Pistachios
" Chestnuts " Pumpkin seeds
" Hazelnuts " Sesame seeds
" Macadamia nuts " SunIlower seeds
" Pecans
" Note: the peanut is a legume, not a nut, and was not regularly consumed by Stone
Age people
.
Adapted Irom: Cordain, Loren. The Paleo Diet. New York, John Wiley & Sons, 2002.

All these wonderIul Ioods are available Ior you to eat! As you can see, the Stone Age
diet contains plenty oI Iood choices. While grain and dairy products and processed Ioods are
noticeably absent, there are more than enough choices to Iill you up and stimulate your taste
buds.
Beverages

What about beverages? This category is an easy one. All Stone Age people had to drink was
good ol` water! Water is the original and best way to quench your thirst and nourish your body.
In order to be consistent, it`s best to stick to water as your main beverage. There is plenty oI
research showing the health eIIect oI water. There is also research showing that drinking Iluids
other than water is linked to various health problems, including heart disease. Make sure to get
suIIicient water in your diet, and cut down on other beverages.



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19
Stone Age Foods - Now and Then

II you try to eat the exact same Ioods that the Stone Age people ate, you will still have to
make adjustments due to some diIIerences in modern Iood quality. One major diIIerence is the
kinds oI Iat that are consumed. There are three main types oI Iat: monosaturated Iat, saturated
Iat, and polyunsaturated Iat. Our ancient ancestors consumed a lot oI monosaturated Iat, and also
moderate amounts oI saturated and polyunsaturated Iats. The modern diet, however, is heavy on
saturated Iat. There are documented links between saturated Iat intake and heart disease, so one
should Iocus on consuming the right Iats. Part oI the problem is that hunter-gatherers consumed
this good balance oI Iats Irom some undesirable sources: the brains, bone marrow, and organs oI
the animals they killed. Since most oI us aren`t anxious to consume such delicacies, a diIIerent
approach to obtaining the good Iats must be used.
An easy method is to cook with quality oils. From a health standpoint, Ilaxseed oil,
canola oil, walnut oil, olive oil, and avocado oil are all oils that contain 'good Iats. Less
desirable cooking oils include coconut oil, corn oil, and peanut oil.
Another diIIerence in Iood quality is eggs. Stone Age people did occasionally consume
eggs, but they were wild eggs, which are much diIIerent Irom the typical supermarket eggs.
Fortunately, improved varieties oI eggs called 'Omega 3 enriched eggs are being oIIered in
supermarkets. Omega 3 Iats are a type oI polyunsaturated Iat, as are Omega 6 Iats. Research
shows that our ancestors consumed a much diIIerent combination oI Omega 3 and Omega 6 Iats
than that Irom the modern diet. Current research suggests that restoring this balance will lead to
better health and a lower risk oI heart disease.
Another diIIerence is the quality oI the meat that was consumed. One oI the reasons
meat has gotten such a bad reputation is its high Iat content. For example, bacon gets over 75
oI its calories Irom Iat. Stone Age people consumed meat that was a good bit leaner than our
current selections. When buying meat at the supermarket, stay with the leaner cuts.
A Iinal diIIerence is salt. Stone Age people did not salt their Iood. Excess sodium
consumption is a Iactor Ior many health problems. Instead oI salting your Iood, use spices or
herbs to add Ilavor.


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To summarize,
" Buy leans cuts oI meat
" Cook in healthy oils
" II you like eggs, consume the 'Omega-3 enriched variety
" Replace the salt on your Iood with spices and herbs

Variation

Now that you know exactly what Stone Age Ioods to eat, the next step is to implement the
crucial principle oI variation. The Stone Age people Iaced three main types oI variation in their
diet:
" Variation oI daily calorie intake
" Variety oI Iood choices throughout the week
" Variation o Iood choices with the seasons
To keep our bodies healthy, we need to include these measures oI variety in a modern Stone Age
diet.

Vary your Daily Calorie Intake

Your body is not built to consume the exact same number oI calories, day aIter day. It
thrives on variation, and that includes variation in how many calories are eaten every day.
ThereIore, try to vary your daily calorie intake over the course oI a week. This does not mean
that you should pig out one day and starve yourselI the next. But there should be some subtle
variation in how many calories you eat each day. The body is always in Ilux, so on some days it
will desire more energy intake than others. Hunger can oIten be your guide. II you are
especially hungry or especially not one day, listen to your body. Don`t Iorce it to meet a
preconceived standard. On days with more activity, you may naturally want to eat more. Feel
Iree to do so, and also Ieel Iree to eat less when you`re not hungry.
This step may lead people to consider an occasional Iast. This may be useIul, but only on
very rare occasions. The evidence shows that Stone Age people did not Iace much starvation, as
STONE AGE POWER
21
some early researchers thought. When in need, they could always gather some plant Iood to tide
them over. Regular periods without Iood were not a part oI the hunter-gatherer landscape.
II one is still inclined to Iast, it should be very inIrequent and less severe in nature.
Perhaps skipping dinner one night a month would be the equivalent oI a rough period Ior a
hunter-gatherer. Don`t go overboard. Fasts are not necessary to lose weight on this plan. In Iact,
iI you put the body in starvation mode Ior a Iew days it slows the metabolism, which brings
weight loss to a grinding halt.

Vary your food choices throughout the week

Stone Age people ate a wide variety oI Ioods. They ate many diIIerent types oI meat, not
just mainstays oI beeI and chicken as in the modern diet. They also ate a huge variety oI Iruits
and vegetables. It`s not only boring to eat the same Ioods every day, it`s unhealthy! When you
vary your Iood choices throughout the week, you able to take in a wider range oI vitamins and
minerals. Diets that are very narrow can lead to vitamin deIiciency and other health problems.
It may also be wise to vary the amount oI protein in your diet each day. When Stone Age
people were successIul on the hunt, they ate meat in other words, protein and Iat. However, iI
the hunters cam home empty-handed, everyone had to make due with plant Iood, which is
primarily carbohydrate. Try to emulate this change in your own diet. There is some evidence to
suggest that by constantly eating protein, at every meal day aIter day, puts a strain on the
kidneys. By varying you`re the protein content in your diet, you can avoid such potential health
problems.
The body thrives on variety, and that includes all types oI Iood choices. Modern hunter-
gatherer tribes eat up to 100 diIIerent kinds oI plant Ioods. Make it a point to try some new
Ioods. A wider menu oI Iood choices can lead to greater health and Iitness. II you`re a picky
eater, set small goals such as trying one new Iood a week. A little bit oI variation in your Iood
choices can be a big boost to the way you Ieel!






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Vary your food choices with the seasons

The Iinal step is to vary your Iood choices with the seasons. For Stone Age people, they
ate slightly more carbohydrates in the summer months, and less in the winter. This was because
Iruit was only available in the summer months, when it is naturally available. To be totally
consistent with our Stone Age ancestors, Ioods should only be consumed when they`re in season.
Is eating an apple in the middle oI winter all that bad? OI course not, most oI us don`t
get enough Iruits and vegetables anyway. However, there is some evidence that the body 'needs
a break Irom the higher carbohydrate intake oI the summer, and uses the winter months to
accomplish this. A lower carbohydrate intake during the winter allows the body to use more Iat
Ior Iuel, and this can also lead to more weight loss. Studies show that Stone Age people
naturally gained a Iew pounds in the summer, and then lost them throughout the winter months.
With the loss oI Iruit and a Iew vegetables in the winter, hunter-gatherers increased their
intake oI meat, Iish, and nuts. This seasonal change might be one you should try to emulate.
When it`s summer, Ieel Iree to eat as many Iruits as you wish. Then when late Iall arrives,
decrease your Iruit consumption and increase your meat intake and vegetable consumption
instead.



Sample Menu

Now it`s time to see what this eating plan looks like in the Ilesh. What Iollows is a Iew
days worth oI modern Stone Age eating:

Day 1
Breakfast: Scrambled Eggs cooked in Olive Oil,
Lunch: Grilled Chicken Salad (the bigger the salad, the better)
Snack: Cashews
Dinner: Lean steak with Chopped Celery & Carrots

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Day 2
Breakfast: Pot Roast with Spinach
Lunch: Turkey Breasts with Lettuce and Onion
Snack: Strawberries & Bananas
Dinner: Lean Pork Chops with Tomato

Day 3
Breakfast: Poached Eggs, Pecans
Lunch: Chicken Breasts with Tangerines
Snack: Watermelon
Dinner: Shrimp and Salad, Walnuts

These are countless ways that Stone Age meals can be constructed. The ideas listed here
are just to get you started. A great source oI modern hunter-gatherer recipes is available at
www.paleoIood.com. I encourage the reader to browse the website, and also to use his or her
own tastes as a guide.
The real key is to make sure you have two components in each meal oI the day: lean
meat or Iish, along with Iruits and vegetables. The lean meat or Iish provides your body with the
necessary protein and Iat. The Iruits and vegetables provide the necessary carbohydrate. You
cannot have just one or the other! The Iruits and vegetables contain the bulk to Iill you up. II
you just eat meat, you will soon be hungry again. II you just eat the Iruits and vegetables, you
will not get the calories and nutrients necessary to keep your body strong.

The Long Run
It takes time to make changes to your diet Rome was not built in a day. Once you are
comIortable with eating Stone Age Ioods, implement the crucial principle oI variety. Allow
yourselI to eat more on some days and less on others. Then begin to add some variety to your
Iood choices. Expand your horizons and try some new and exciting Ioods. Finally, allow your
diet to change with the seasons. Eat plenty oI Iruits and vegetables in the summer, and then
increase your meat intake in the winter. Allow your diet and body to change with the seasons, as
nature intended.
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24
One important note: don`t put the cart beIore the horse. For many people, eating
primarily Stone Age Ioods and restricting Ioods Irom other categories is enough oI a challenge.
Work on eating the correct type oI Iood, first! Then implement the diIIerent types oI variation.
Don`t overwhelm yourselI Irom the start. Strive to make the biggest changes Iirst, and the
smallest changes last.

Eating Plan FAQ

An eating plan with such a radical departure Irom the modern diet deserves a Iew more
words. This diet has some exciting Ieatures, but some obvious questions come to mind. It
seemed wise to point out some obvious questions:

1. Do I have to count calories on this plan?

No. The best thing about this program is that there is no 'counting involved you don`t have to
count calories or any other unit. Stone Age people didn`t count calories, so you don`t have to
either. When you eat the correct Ioods, it`s almost impossible to gain weight.

2. Am I supposed to eat Stone Age Ioods 100 oI the time?

No. Since this diet may sound Puritan in nature, there should be a discussion oI 'cheating or
Ialling oII the eating plan. This plan represents an ideal, a way oI eating that is Irom another
time and place. These were the only Ioods available to hunter-gatherers, so it wasn`t a matter oI
choice it was a matter oI survival. With the wealth in modern societies, the average person can
aIIord much more in the way oI Iood choices and Iood quantity. UnIortunately, this increase in
prosperity has produced a diet Ior which we are ill-suited. With dietary temptation all around us,
no one will make perIect eating choices 100 oI the time. The idea here is to have a model oI
correct eating, and to Iollow it as best as possible. Changing one`s eating patterns take time, and
with time comes improvement. This is more oI a marathon, than a sprint: there are ups and
downs along the way, but iI you keep pushing Iorward, eventually you will reach your
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25
destination. More inIormation about the psychology oI weight loss will be discussed in Chapter
Five.

3. How does this compare to popular low-carbohydrate diets, like the Atkins diet?

It`s Iunny how the Atkins diet is only now getting scientiIic attention, although it`s been around
Ior 30 years. The Atkins diet has some good points, but not nearly enough Ior it to be
recommended.
First, it does cut out many oI the agricultural products that are unhealthy. By restricting
carbohydrates, you naturally restrict Ioods like rice, pasta, and bread. UnIortunately, you also
end up limiting quality carbohydrates namely Iruits and vegetables.
However, there are other, more important problems with the Atkins diet. The Atkins diet
allows unlimited Iat, and does not discriminate between good Iats and bad Iats. The Stone Age
diet was lower in saturated Iats as compared to either the Atkins diet or the modern US diet. The
link between saturated Iat and heart disease should lead one to be cautious about the types oI Iat
consumed. Ideally, even though total intake oI Iat on the plan presented here is moderate, the
intake oI saturated Iat should be relatively low.
Another problem is the sudden, dramatic decrease in carbohydrates when one starts a
strictly low-carb diet. Research shows that people with normal insulin sensitivity do not Iare
well on a low-carbohydrate diet. Those with insulin resistance and its associated health
problems may Iare better on such a low level oI carbohydrate. Regardless, Atkins is not the
optimal approach to eating Ior anyone. It is not in accordance with our genetic roots.

4. Is it possible to be a vegetarian on this plan?

Not really. Humans were meat-eaters Ior millions oI years. All Stone Age tribes ate at least
some meat; none were strictly vegetarian. II you`re committed to being a vegetarian, this is not
the plan Ior you.



STONE AGE POWER
26




Summary of Key Points - Chapter 2

" Eat primarily Stone Age food

" Vary how many calories you eat each day

" Vary your food choices

" Vary your diet with the seasons


















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Chapter 3


Exercising


Our model oI correct exercising will Iollow a similar path to the model oI eating. First,
we will Iind out what activities Stone Age people participated in, and then we`ll implement the
principle oI variety. Whether you`re talking about eating or exercising, it`s still the same
Iormula: Stone Age Environment Variety.
So what activities did Stone Age people perIorm? These activities will Iall into Iive main
categories:

" Walking
" Hunting & Gathering
" LiIting and moving objects within camp
" Moving objects Irom one area to another
" Dancing

It is easy to see that Stone Age people would have to walk a great deal - the only means
oI transportation they had was their Ieet! Hunter-gatherers walked A LOT, as compared to the
modern person. Researchers estimate hunter-gatherers walked approximately 12 miles a day!
This large amount oI walking illustrates an important point Stone Age people didn`t 'exercise
in the modern sense. Most oI the activities they did had survival value. They were not walking
to 'stay in shape, they were walking to secure their daily needs.
The second category oI activity is hunting and gathering. Here, duties were primarily
based on sex: men hunted, women gathered. The hunts would involve long walks, waiting, and
then quick movements to catch the prey. II the hunt was successIul, the prey had to be butchered
and carried back to camp. II the hunt was unsuccessIul, the men came back empty-handed and
STONE AGE POWER
28
were dependent on the plant Ioods gathered by women. The women gatherers walked Ior miles
looking Ior Iood, and then would carry this Iood back to camp.
Stone Age people also had to liIt or move heavy objects. With no labor-saving devices
at their disposal, everything was done by the sweat oI their brow. II some heavy stones needed
to be moved, there was no machine to aid in the process. Strenuous liIting was deIinitely a
Ieature oI Stone Age liIe.
The next category concerns moving objects to and Irom camp. A person might have to
carry water back and Iorth Irom a stream, Ior example. AIter capturing prey, the men would
have to carry it back to the camp. Also, the camp itselI would move Irom time to time. Stone
Age people were somewhat nomadic, and the whole tribe would move its camp Irom time to
time. These types oI activities would all involve carrying objects over long distances.
The last category deals with recreation. Dancing was a major part oI hunter-gatherer
culture. Dances would happen several times a month, and sometimes last all night. It is no
accident that dancing has survived into modern times. Dancing was an important part oI Stone
Age social liIe. It was a way to have Iun, and also to look Ior romantic partners.


Modern Equivalents

Activities Irom the Iive categories can be transIormed into modern activities. The Iirst activity,
walking, is still the same. We can walk around just as our Stone Age ancestors did. As
mentioned earlier, they did a lot of walking.
Hunting and gathering can also be transIormed into modern activities. Hunting involves
long periods oI walking, and then quick bursts oI activity, such as sprinting and jumping. Then,
iI one is on the chase, sustained running is required. These activities can be mimicked by
interval training. Interval training is, just as it sounds, short periods or intervals oI high eIIort
Iollowed by longer periods oI low eIIort.

The modern equivalent oI gathering is hiking. When hiking, you carry a load over
uneven terrain. This what the Stone Age people did when they gathered Iruits, vegetables, and
STONE AGE POWER
29
nuts. We can also replace the liIting and moving oI objects within camp with modern strength
training. LiIting Iree weights is probably the closest to what the Stone Age people did.
Hiking can again duplicate moving objects Irom one area to another, such as moving
camp. Finally, dancing is still dancing. Who knows exactly how the Stone Age people danced,
but we can all dance and enjoy ourselves.
ThereIore, a list oI modern Stone Age activities to perIorm is the Iollowing:
" Walking
" Interval Training
" Strength training
" Hiking
" Dancing

There you have it - list oI modern Stone Age activities! However, this seems like a lot oI
activity. The next section tells us how much exercise is really necessary Ior losing weight and
staying healthy.

How Much Exercise?

Stone Age men typically hunted 1 to 4 nonconsecutive days a week. Women typically
gathered 2 to 3 days a week. These activities had variable lengths. Sometimes a hunt would be
quick and intense, other times it would be long and tedious. Gathering was probably a little
more predictable time-wise.
On average, Stone Age people worked about 20 hours a week. The key is that the
activity was 'regularly intermittent, that is, there were intense days oI activity Iollowed by days
oI lighter activity. Dancing was a major recreational activity, oIten taking several times a month.
As Iar as walking, its importance cannot be overstated. A recent study shows that just 30
minutes oI walking a day signiIicantly reduces your risk oI many diseases. Simply put, you
should walk as much as you possibly can. Maybe you can park Iarther away in the parking lot at
the store. (It`s Iunny that the people I see 'park sharking in parking lots are the ones who could
use some extra walking the most!) You can work extra walking in with easy ideas. Perhaps you
can take the stairs instead oI the elevator when you have a chance.
STONE AGE POWER
30

Interval Training
Interval training is best perIormed on Ioot, just as the Stone Age people did. One
program, that has been veriIied by research as being very eIIective, is 20-seconds oI eIIort,
Iollowed by 10 seconds oI rest. You would then do 4-5 consecutive sets oI work-rest. Other
time variations work Iine as well. You might run moderately hard Ior a minute and then rest 30
seconds.
For example, you would sprint moderately hard Ior 20 seconds and then rest Ior 10
seconds. You would then repeat this 4-5 times consecutively. When I say 'sprint here, I do not
mean you have to perIorm like Carl Lewis. For those not used to strenuous exercise, just
speeding up to a slow jog is enough Ior the work part. Give time Ior your body to adapt; don`t
burn yourselI out in the Iirst session!
Recent research shows that this type oI aerobic training is better than traditional, even-
paced exercise. Most oI the activities perIormed by hunter-gatherers were 'intermittent, that is
stop-start activities. New studies show that intermittent exercise is more eIIective than
traditional aerobic exercise Ior losing Iat and cardiovascular Iitness.
Don`t go overboard with interval training. The idea is to have some brieI periods oI peak
eIIort. When you exercise at a moderate, steady pace, your body never gets the chance to go
'all-out. Occasionally, your body needs this, and interval training is a great way to provide it.

Strength Training
Strength training can be perIormed 1-3 times per week. Once per week is the minimum
to hold onto muscle, and three times per week is the most anyone would want to do. Also
remember that strength training is a very intense activity. II you`re new to it, perIorm strength
training exercises only once per week till your body adapts to the new stress.
As Iar as what exercises to perIorm, you should Iocus on 'whole-body movements.
These are: deadliIts, squats, chin-ups, chest press, shoulder press, rows, and curls. The idea is to
mimic the liIting a hunter-gatherer would do. Free weights are closer to how Stone Age people
liIted than weight liIting machines. That being said, machines can be saIer to use iI you are new
to weight liIting. II you`re new to strength training, pick up any basic weight liIting book to
STONE AGE POWER
31
illustrate the various exercises. A Iew books are listed in the Suggested reading section in the
back oI the book.
There are enormous beneIits to liIting weights. Most importantly, it allows you to hold
onto muscle mass as you age. Losing muscle mass is dangerous because this will slow your
metabolism. OI course, a slower metabolism makes it easier to gain weight. Weight liIting also
Iloods your body with hormones that keep it young. Strength training is an essential part oI any
exercise program.

Hiking & Dancing
As Iar as hiking and dancing, it`s up to you. Some people like these activities more than
others. These are a bit more 'Iun activities, so you can choose your own level oI participation.

Variation

Now that we know what activities the Stone Age people perIormed, we need to
implement the principle oI variety. Variety will again come in three levels:


" Vary the amount oI activity done each day
" Vary the types oI activities done throughout the week (Vary the Irequency)
" Vary the intensity and duration oI the activities

Including variation at many levels will keep your body and mind Iresh. Don`t underestimate its
importance; variety is crucial Ior long-term adherence. II you get bored with a program, no
matter what it is, you will lose interest and eventually quit. Keep injecting variety into your
exercise plans!

Vary the amount of activity done each day

This will happen naturally iI you Iollow the Stone Age 'work-rhythm 1 to 4 nonconsecutive
days a week oI moderately strenuous exercise. Other plans tell you to work out hard 5-6 days a
STONE AGE POWER
32
week. Don`t do it! Your body was not made Ior hard eIIort, day aIter day. Allow your body to
recover by alternating harder days with easier days. Occasionally, you might do a couple hard
days in a row. That`s Iine, but then give yourselI some extra time Ior recuperation.


Vary the types of activities done throughout the week

The more intense an activity is, the less oIten you can and should do it. Walking is a
low-intensity activity, thereIore you can perIorm it every day and Ior moderate periods oI time.
Activities like interval training and strength training are much more intense. ThereIore, they
should be perIormed less Irequently, on the order oI 1-3 times a week.
Hiking and dancing are somewhere in between. They are more intense than walking, but
generally less intense than strength training and interval training. However, you can dance very
intensely or hike very long distances with a heavy pack. How oIten you want to perIorm these
activities depends on how intensely you perIorm them. Just use common sense in Iitting these
activities into your exercise program.

Other Activities

What about bicycling, or basketball, or other recreational? These activities may be Iine iI
used inIrequently. Ideally, they will not be your main Iocus in exercise. Non-Stone Age
activities, iI perIormed excessively, can cause physical problems and injuries. This is because
the body is not designed Ior these activities. Just as squirrels are built Ior climbing trees, humans
are built Ior walking, running, liIting, hiking, and dancing. Though people can perIorm other
activities doesn`t mean that they should.
For example, occasionally riding a bicycle poses no problems and can be beneIicial. But
bike riding day aIter day can produce problems Ior the body. Recent research shows a
suspicious link between heavy bicycle riding and urinary and sexual problems. When the body
is consistently put in 'unnatural positions, it will eventually break down.


STONE AGE POWER
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Vary the workouts themselves

Whatever Stone Age activities you choose, don`t do them the same way every time. For
example, when strength training, don`t perIorm the same exercises every time, week aIter week,
month aIter month. For your interval training, don`t do the same time length intervals, week
aIter week, month aIter month. The same goes Ior walking, hiking, and dancing: sometimes
make it short and sweet, other times take it long and slow.
Remember, Stone Age people would rarely be perIorming the exact same activities in the
exact same way, day aIter day. The human body is built Ior variation at all levels. Don`t Iall
into a rut by perIorming a predictable workout each time. This key ingredient oI variation is
oIten missing Irom modern Iitness prescriptions. For example, a book might suggest 30 minutes
oI jogging 3 times a week. Stone Age people would never Iace such a predictable environment.
Give your body the variety it needs to thrive.
Recent research shows a more varied exercise program produces better results.
Particularly Ior weightliIting, 'periodization, altering training intensity over time, has been
shown to be superior to a non-varied approach. Variety in aerobic exercise will also keep you
Iresh and looking Iorward to your workouts.
One way to randomize your workout is the 'roll the dice method. Here you assign a
value to each number on a six-sided die. Perhaps the number 1 represents a very intense and
short workout while the number 6 represents a long and leisurely eIIort. Numbers 2 5 might be
somewhere in the middle. BeIore your exercise, you simply roll the die, see what number comes
up, and do as the number indicates.
This is just one suggestion. You may, instead, want to listen to your body. When you`re
Ieeling great, go Ior a hard workout. When you`re tired, take it easy and perIorm a less intense
workout. But beware! Your body doesn`t like to adapt unless it has to. Sometimes you have to
push yourselI to progress. There`s no way around this one, sometimes you have to 'just do it!





STONE AGE POWER
34
Sample Plan

Here is a sample Stone Age exercise plan that will get you on the right track:

Monday: Walk 30-45 minutes
Tuesday: Strength train Ior 20 minutes, walk Ior 20 minutes
Wednesday: Walk 30-45 minutes
Thursday: Interval training Ior 20 minutes, walk Ior 20 minutes
Friday: Walk 30-45 minutes
Saturday: Walk 30-45 minutes, dance Ior 20 minutes (have Iun!)
Sunday: A long hike through the woods


Exercise Plan FAQ

1. Should aerobic activity and strength training be perIormed on the same day?

Stone Age people did not separate the two, so most likely they were oIten combined
together. You can perIorm both on the same day as a time-saver, in order to save yourselI an
extra trip to the gym. II you do this, still shoot Ior 1 to 4 nonconsecutive days oI strenuous
exercise a week.

2. There`s not enough time Ior all this exercise!

Stone Age people had it a bit easier in this regard. Their activity was their job so to speak
- they were physical laborers. Many people now have jobs that require very little activity, but
also take up 40 hours a week. As Iar as Iitting it all in, you don`t have to do all the activities on
the list. You can get great results with 1 day oI strength training, 1 day oI interval training, and
30-40 minutes oI walking each day.
Remember, your genes expect you to be active. Your body is designed Ior movement. It
doesn`t care iI you are busy with other things or not. II you want to be healthy, you need to
STONE AGE POWER
35
exercise it`s as simple as that. II you don`t give your body the activity it needs, it will break
down in the Iorm oI disease and other health problems.

3. What iI I Iall oII track?

Then get back on! No one`s perIect, we all have good weeks and bad weeks. One great
way to keep yourselI on track is by recording your results. Use a simple spreadsheet to track
both your eating and exercise habits. The results will encourage you!























STONE AGE POWER
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Key Points

" Engage in Stone Age activities

" Vary the amount of activity done each day

" Vary the types of activities you perform

" Vary the workouts themselves

" Activity is what`s normal for body; inactivity is not!

















STONE AGE POWER
37


Chapter 4


Lifestyle Factors


The way you eat and exercise will ultimately determine your success with this plan.
However, other Iactors can inIluence your rate oI progress. II you`re Iollowing the Stone Age
Power program and not making the progress you like, you might want to examine these other
areas. Three important Iactors in weight loss and health are: sleep, sunlight, and stress (the 3
S`s!).

Sleep

Stone Age people got lots oI sleep. In Iact, according to a recent article, modern day
hunter-gatherers oIten complain about getting too much, not little sleep. Their abundance oI
time Ior sleep let them rest and recover, and gave them the energy needed to tackle each new
day.
An obvious reason why Stone Age people got so much sleep is the natural cycles oI
daylight and darkness. Without electricity, the only light available Ior Stone Age people was
Iire. Hence, nighttime activities were limited to in-camp activities. In Iact, with the long periods
oI darkness, hunter-gatherers oIten sleep in two segments: a Iew hours oI sleep in the early
evening, Iollowed by an hour oI awake time, Iollowed by more sleep.
OI course, Iew oI us have the luxury oI using all the darkness hours Ior sleep and
relaxation. The point here is that our genetic constitution expects a lot oI sleep, and when that
sleep is sacriIiced, problems can result.
ScientiIic research also shows the importance oI sleep Ior people. For example, studies
show that lack oI sleep can impair insulin Iunction not a good idea Ior someone trying to lose
weight. Lack oI sleep can also decrease the production oI growth hormone, an important
hormone that helps the body to recuperate and maintain muscle mass.
STONE AGE POWER
38

Most people know, intuitively, that they Ieel and Iunction better on adequate sleep. It`s
just a matter oI making it a priority. An occasional night oI less sleep won`t hurt anything. It`s
the continual sleep debt that will eventually impair your health. II you want to be healthy and Iit,
make sleep a priority in your liIe. A good book about sleep is listed in the Suggested Reading
section in the back oI the book.

Stress

Stress is a huge Iactor that can aIIect your level oI health. Stress increases the body`s
level oI cortisol, a hormone that destroys muscle tissue and encourages weight gain. Excess
cortisol also weakens your immune system, leaving you vulnerable to colds and other illnesses.
Our Stone Age ancestors probably had lower levels oI stress. Their average time spent
working was about 20 hours a week, which leaves plenty oI time Ior recreation and other
nourishing activities. They didn`t live in a 24/7 society that never sleeps; instead, they lived the
equivalent oI a liIelong camping trip, with plenty oI time Ior leisure and reIlection.
Certainly Stone Age people did encounter stress, but importantly, it was oIten oI the brieI
and quick variety. II there were a problem, they would be apt to solve it physically and move on.
They wouldn`t have to move through layers oI bureaucracy to get things done. Other chronic
stressors oI modern liIe, such as noise, traIIic, crowding, were not a part oI their liIestyle.
Stress also makes people crave carbohydrates. Carbohydrates contain serotonin, a
chemical that produces Ieelings oI well being. When people are stressed, they reach out Ior these
'comIort Ioods candy, potato chips, ice cream, etc. that give them a quick mood boost.
UnIortunately, these Ioods can lead to even more cravings, and ultimately to weight gain.
Stress is another Iactor, like sleep, that people intuitively know aIIects their health. There
are plenty oI recommendations Irom health advisors to lower the stress levels in your liIe. Stress
management classes are available in most cities. The bottom line with stress is simple: iI you
want to be healthy, you have to manage your stress levels. No one will do this correctly 100 oI
the time (who hasn`t eaten something just to Ieel better?), but we can all improve in this area.
Our health depends on it. A book on a cognitive approach to stress management is listed in the
Suggested Reading section oI the book.
STONE AGE POWER
39


Sunlight

Sunlight is an interesting Iactor in health. On one hand, health authorities tell us to avoid
the sun, saying that overexposure to sunlight can lead to skin cancer. While this is true to some
degree, it is not the whole story. Sporadic periods oI heavy sunlight can lead to cancers, but
primarily because that it involves heavy burning. Regular, moderate exposure to sunlight
provides no such dangers.
Our Stone Age ancestors certainly didn`t stay out oI the sun. They exposed themselves to
the sun, every day oI every year. Most likely they were careIul about this, though. With no
sunscreen at their disposal, they would have to regulate their sunlight exposure. Modern day
hunter-gatherers oIten avoid the hot, sunny part oI the aIternoons in summer, and instead do their
outdoor work in the mornings or early evenings.
You may have read about SAD (seasonal aIIective disorder). This aIIects a small part oI
the population, but it gives telling signs about our need Ior sunlight. Studies show that
phototherapy (exposing patients to artiIicial light) is eIIective in treating SAD. It appears that
SAD is a direct result oI lack oI sunlight, not just the changing oI the seasons.
The rest oI us need sunlight, too. Exposure to sunlight allows the body to create Vitamin
D, an important vitamin Ior avoiding many health conditions. The key is to expose your body to
periods oI sunlight on a regular, iI not daily basis, just as the Stone Age people did. II you`re
stuck in an oIIice all day, do what you can to get some sun: spend some time at lunch outdoors or
take a walk aIter work. Like sleep and stress, sunlight is another Iactor that can dramatically
aIIect your mood and health. Research shows sunlight also increases your sex drive, so your
partner may beneIit Irom your time in the sun as well!






STONE AGE POWER
40



Key Points

" Balance your schedule to get enough sleep at night

" Work on improving your ability to handle stress

" Try to get regular, moderate sun exposure





















STONE AGE POWER
41


Chapter 5


The Psychology of Weight Loss


Understanding the ~Why

Now that you know how to lose weight eIIectively, it`s important to talk about the 'why.
AIter all, there are many things we know we should do, yet we don`t do them anyhow. What
beneIits do you get when you lose weight? There are two primary reasons why people lose
weight: 1) to improve their health, and/or 2) to improve their appearance. Let`s look at each oI
these two a little closer.
The Iirst reason has obvious beneIits, and also obvious costs iI you don`t lose weight. II
a person`s cholesterol levels are too high, Ior example, they will oIten change their eating habits
and lose weight. The same goes Ior any other health problems. UnIortunately, people don`t
usually change their diet and exercise patterns until something does go wrong. The reason is
simple and is important to analyzing your own behavior: people are more likely to respond to
immediate consequences as opposed to long-term consequences.
The second reason has to do with appearance. One thing should be stated Irom the
beginning: I don`t believe people change their appearance 'just Ior themselves as is commonly
written. They change their appearance Ior the beneIits and attention they will receive Irom
others. This may sound controversial to some, but it is an honest answer. For example, let`s say
you lived alone on a deserted island (like Tom Hanks in 'Castaway). Now let`s say you gained
ten pounds oI Iat. Would you care? Would you be upset? Would you immediately strive to lose
these 10 pounds? II you reIlect on these questions, the answers are most likely to be no. Why
would you want to lose the weight, when no one can see you anyway? You would probably only
control your weight when it became a hindrance to your daily activities, and aIIected your
physical survival. Otherwise, you would have little reason to change.

STONE AGE POWER
42


Knowing this, you can devise a strategy to maximize the social beneIits you get Irom
losing weight. First, let`s say that you are 15 pounds overweight. Now you lose a Iew pounds.
Does anyone notice? Maybe your spouse or a close Iriend will notice, but no other signiIicant
social attention will come your way. And this is the problem you work hard to lose a Iew
pounds, but you don`t get much social beneIit Ior it. But let`s say you lose 15 pounds, and
achieve a very Iit physique. Now you are most likely to gain substantial social beneIits! Your
spouse and Iriends will surely notice. New acquaintances might notice you are in top shape. In
short, you will reap signiIicant social attention Ior your Iit physique.
This illustrates a curious principle: some people lack the motivation to lose weight
because they set their goals too low. The social beneIits oI losing weight increase dramatically
as you approach a very lean state. II you`re 30 pounds overweight, and you can`t get yourselI
motivated to lose 10 pounds, that`s the reason why. In the end, you will still be 20 pounds
overweight, and will not receive signiIicant social attention Ior your weight loss. You would be
better oII going Ior the whole 30 pounds, where you will receive signiIicant social attention Ior
your accomplishment.
The same principle holds true Ior maintaining weight loss. II you`re very lean, you have
a lot oI attention to lose iI you gain some Iat. Sure iI you gain weight, you might still be
relatively lean, but there are many more people who are relatively lean as opposed to very lean.
It`s the rarity oI something that makes it valuable. This is why men with 'six-pack abs grab so
much attention: it`s very diIIicult to get so lean, so six-pack abs are very rare and valuable.
Clarence Bass, a Iormer power liIter/bodybuilder and current Iitness author, is a telling
example in this regard. In his sixties, he has maintained a body Iat percentage in the single digits
(which is verv lean) Ior decades. I have oIten wondered to myselI, 'how can he keep himselI so
motivated over the years? The answer is he has a lot to lose iI he doesn`t. He could not
maintain his credibility and popularity iI he became overweight. In Iact, his business is called
'Ripped Enterprises. And oI course, people would be skeptical oI his products iI he himselI was
not 'ripped(a bodybuilding term meaning 'extremely lean). In this way, Clarence Bass has set
himselI up Ior a liIetime oI motivation to be very lean. Becoming overweight would be very
STONE AGE POWER
43
costly to him and his business; staying lean allows many social beneIits and attention to come his
way;

Costs and Benefits

The best thing about this program is that you can achieve a lean physique without hunger.
This is the beast that destroys most diet plans. II you`re always hungry, eventually you will give
up and eat. No one`s willpower is everlasting. Many people can achieve a lean physique in the
short term by simply cutting their calorie intake. However, that only works Ior so long. As
many people know, the weight usually comes back, sometimes leaving you heavier than beIore
you started.
The big key is the bulk provided by the Iruits and vegetables in the Stone Age diet.
Recent research has uncovered a curious Iact: people eat about the same weight in food each
day. This is really a remarkable Iinding. II the total weight oI Iood is what satisIies the appetite,
then the obvious solution is to eat heavier, denser Ioods. This is where the role oI Iruits and
vegetables are so crucial. For example, weigh a large apple. Now weigh a typical breakIast
muIIin. Which one weighs more? The apple, and it will Iill you up much more than the
breakIast muIIin. By eating Iruits and vegetables at each meal, you can keep hunger at bay and
easily lose weight.
Although this plan is without hunger, it is not without costs. You will not be able to eat
many Ioods on a regular basis. You will have to pass on your Iavorite Iast-Iood restaurant more
times than you would like. You might have to bring your lunch to work in order to eat the
correct Ioods. You might have to bring some Stone Age Iood with you on trips. In short,
achieving a lean physique takes work. As with any decision, the beneIits should outweigh the
costs. That is why I encourage you to set you goals high, to aim Ior a lean physique. Big goals
produce big motivation; use this to your advantage.
In a sense, you are using your lean physique to diIIerentiate yourselI Irom the pack. Back
in Stone Age times, everyone was lean so it was not a special accomplishment. In contrast, in
modern society, increasing numbers oI people are overweight. A lean physique is now an
accomplishment. Go to any shopping mall and observe what percentage oI people is very lean;
it`s not very high.
STONE AGE POWER
44
Use your lean physique to stand out. Everyone likes to have distinctive personal
characteristics, let this be one oI them Ior you. Your physique can be one oI your 'trademarks,
where Ior example, each year you show up Ior Thanksgiving dinner looking lean and trim. The
power oI social attention cannot be overstated. Use it to your advantage.

Working with Others

Along with your individual success, you can also gain Irom helping others. That`s why
having a weight-loss partner can be so eIIective you can both inspire each other to succeed. II
you want to lose weight, it may help to be part oI a social eIIort to do so. Maybe it could be you
and your Iamily, or you and a Iew Iriends. Whatever the case, the more people the better. Other
people give your actions a reIlection, and make them seem more real. Feedback Irom others, in
any Iorm, is a big part oI any weight loss eIIort.
II you read about people who have succeeded in losing weight, they oIten want to help
others achieve the same goal. Importantly, helping others to lose weight is a great way to keep
yourself in shape. II you know your example is helping and inspiring others, you will work hard
to keep your own diet and exercise plans on track.

Stay Public

As people age, and especially as they marry and have children, they oIten tend to be
involved less and less in public events. There can be the tendency socialize with a small group
oI people, instead oI a variety oI social contacts. All this can work against the need to reap
social beneIits Irom your healthy physique. In order to combat this, remember to put your
physique out there Irom time to time. For example, even iI you don`t swim, try to take a trip to
the local pool each summer. There`s nothing like swimsuit season to provide some additional
motivation. Remember, iI no one sees your physique, you can`t get any social beneIits. Don`t
be aIraid to wear snug-Iitting clothes, either. AIter you`ve achieved a lean physique, make sure
to display it; you`ve done the work, and you should be the one to reap the rewards.
Remember the example oI Clarence Bass. Over the age oI 60, he`s still sporting an extremely
lean physique. Why? He stays public, not the least oI ways by posting photos oI himselI on his
STONE AGE POWER
45

web site (www.cbass.com). Use this lesson, and try to stay in the public sphere somewhat as you
age.



Key Points

" Use social attention to lose weight

" Construct a daily eating pattern that allows you to lose weight without hunger

" Remember to ~stay public and also work with others to keep your motivation high


















STONE AGE POWER
46


Chapter 6


The Down n Dirty Guide to Getting In Shape



II you`ve read everything in this book, but want to know exactly what to do next, this
chapter is Ior you. It presents the plan in its simplest Iorm, with a Iew levels to choose. There
are three progressive phases; choose the one best suited Ior your needs.

Phase 1 - For those who are not currently exercising, and whose diet could be best summed up
as 'a disaster.

Phase 2 - For those who participate in some kind oI activity on a regular basis, such as walking,
and Ior those who make moderate attempts at a 'good diet.

Phase 3 For those who are used to exercising, oIten in a strenuous manner, and Ior those who
have good control oI their diet.


Phase 1

Phase 1 gets a person heading down the right path towards health. The Iocus here is
mainly on walking and making dietary changes. Too many people bite oII more than they can
chew when trying to lose weight. It is Iar better to take baby steps in a positive direction than to
try a radically ambitious plan and burn out. By Iocusing on light exercise and better dietary
choices, a person can make Ieel better each day and continue to make solid progress.


STONE AGE POWER
47

Eating:

Start replacing your 'regular meals with Stone Age meals

Everyone changes in diIIerent ways and at diIIerent rates. II you are ready to radically
overhaul your diet, great, let`s get started! Start throwing out the grains and dairy products, and
start Iilling you shelves with lean meat, Iish, Iruits and vegetables, and nuts. There is no time
like the present!
II you`re a bit timid about all this, take your time in making the changes. Make some
changes and see how your body responds. As you begin to Ieel better and lose weight, you will
want to make more changes. This being said, remember the lessons Irom the Chapter 5: you get
the most social beneIits when you approach a very lean state. II you aren`t committed to
changing your eating habits, you will see minimal results and probably quit. Don`t be aIraid to
go Ior the gusto! Go Ior a big weight loss to get large amounts oI social attention and beneIits.
Don`t worry too much about implementing variety at this point. Focus mainly on consuming
Stone Age Iood as opposed to non-Stone Age Iood.


Exercise:

Walk 30-45 minutes each day.

Walking was hunter-gatherers only means oI transportation. It was part oI their daily
routine, and should be part oI yours. Also, the walking doesn`t have to be all at one time. Three
walks oI 10 minutes gives you the same beneIits oI a 30-minute walk.

Strength train 1 day a week.

Strength training is important Ior holding onto your body`s muscle as you lose Iat. And
only one day per week is necessary to do that. Research shows that short, inIrequent training is
STONE AGE POWER
48
eIIective in retaining muscle mass and strength. Do a short whole-body workout using primarily
Iree weights. PerIorm the exercises discussed in the exercise chapter: squats, chest presses, chin-
ups, bicep curls, deadliIts, and shoulder presses. Remember to add some variety to your strength
training.

Phase 1 can change your physique in a big way. You do a minimum amount oI exercise,
and use your diet to shed pounds. The Stone Age diet is a powerIul way to lose weight. In Iact,
you may Iind that you have no desire to ever move to Phase 2. II so, that`s Iine! As long as you
are losing weight and Ieeling great, stick with Phase 1 as long as you desire.

Phase 2

Phase 2 allows you to increase your levels oI health and Iitness even more. It, oI course,
demands a slightly bigger commitment but provides more beneIits. It consists oI the Iollowing:

Eating:

Continue to eliminate modern Iood and add in Stone Age Iood.

The idea here is simple: continue to eliminate Ioods your body is not suited. This will
help you move closer to a very lean physique. It may also help in many other health problems
and ailments.

Implement variety in your daily calorie intake and your Iood choices.

Begin to Iocus more on two key components oI variation discussed in Chapter 2:
variation in daily calorie intake throughout the week, and a variety oI Iood choices. Allow your
hunger to be your guide instead oI Iorcing yourselI to eat meals at a certain time, or a certain
amount oI Iood each day. Try to work some new Iood items into your diet. Begin
experimenting with diIIerent types oI meat, and also with eating various Iruits and vegetables.

STONE AGE POWER
49


Exercise:

Walk 45-60 minutes a day.

This step continues to emphasize the heavy amount oI walking done by hunter-gatherers.
Again, walking can be spread throughout the day.

Participate in other Stone Age activities 1-2 times a week.

Select aerobic activities other than walking and add them to your routine. Pick Irom the
Stone Age activities discussed in Chapter 3: interval training, hiking, and dancing. Aim Ior two
aerobic workouts a week. They should be on nonconsecutive days, and it does not have to be the
same activity each time.

Increase strength training to twice a week.

You can either perIorm 2 whole-body workouts each week, or split muscle groups over
the two days. II you choose the whole-body routines, do not perform the exact same workout
both davs. Stone Age people would never have two 'workouts that were very similar. Mix up
the exercises iI you can. Also, change the liIting speeds and the number oI repetitions.
II you choose to split muscle groups, the most convenient system is to work your upper-
body one day, and work your lower body the next. Add some variation in Irom one week to the
next on these exercises.
With either choice, one should be careIul not to get overtrained. Weight liIting is much
more intense than aerobic activity. Don`t overwhelm your body with extra heavy weights and
long workouts. Stone Age people did not spend hours at a time liIting objects. They liIted what
they had to, and nothing more. Make sure your workouts are quick. Get in the gym, do your
workout, and then head Ior home.

STONE AGE POWER
50

Phase 3

Phase 3 is Ior the person that wants to make the ultimate commitment to the Stone Age
liIestyle. All elements oI hunter-gatherer diet and activity will be duplicated as best is possible
in the modern world.

Eating:

Try to eat almost all Stone Age Iood.

I would say 100, but that`s not very realistic unless you are an actual modern hunter-
gatherer, and hence, you would not be reading this book. Eating almost all Stone Age Iood is a
tremendous accomplishment in the modern world. Advertisers pummel us with visions oI sweet,
sugary Ioods. Fast Ioods restaurants are on every corner. Staying disciplined with all the
stresses oI modern liIe is oIten quite diIIicult.

Implement all types oI variety in your diet.

At this point, variety should be a cornerstone oI your diet. You should be consuming a
wide variety oI Iruits and vegetables, and also diIIerent types oI meat, Iish, and nuts. Your daily
calorie intake should Iluctuate along with your appetite and activity levels. You may also want
to do an occasional 'night-Iast, where you just skip dinner and go to bed on an empty stomach.
This may reenact the very inIrequent times when hunter-gatherers ran out oI Iood.
To be totally consistent with your Stone Age ancestry, eat Ioods only when they are
naturally in season. For example, many Iruits are available only in the summer months and
should not be eaten the rest oI the year. A listing oI when Ioods are in season is available at:
http://www.nutrition.cornell.edu/Ioodguide/lists.html.



STONE AGE POWER
51
Exercise:

Walk as much as you can.

It is unlikely you will be able to walk as much as our hunter-gatherer ancestors did due to
the demands oI modern living. But in addition to planned daily walks, you can get moving in
other ways. Parking your car Iurther out in the parking lot is a sneaky way to get some extra
walking in. You can also take the stairs instead oI the elevator or escalator. On weekends, you
might try a very long walk when you have the time.

Increase the level oI your aerobic activities and strength training.

This does not mean perIorming the activities more oIten, necessarily. It means
perIorming them in more oI a Stone Age Iashion. First, you might want to randomize the
Irequency oI your training. This means on some weeks you might exercise strenuously 2-4
times, while on other weeks maybe once or even none. Hunter-gatherers did not have a set
schedule, and sometimes individuals took entire weeks oII. Remember to give yourselI a break
Irom time to time.
You should also be implementing more variety into the individual training sessions. Try
to imagine the conditions Stone Age people would have Iaced. When you are doing interval
training, imagine hunting Ior game and act accordingly. Get in a crouched position, and wait Ior
your 'prey to appear. Then, take oII on a quick sprint with some twist and turns! Perhaps add a
leap in at the end, as you would lunge Ior the capture. People may think you are crazy, but so
what!
On some weekends, you may want to go Ior a long hike with a backpack. This could
represent the times when hunter-gatherers moved camp. Also, hiking through hills and valleys
better represents the savannah where Stone Age people lived. The completely Ilat land oI many
neighborhoods is not what our bodies expect.



STONE AGE POWER
52

Keeping the Weight Off

While this chapter shows you how to lose weight and get healthy, you may also wonder
about keeping the weight oII aIter you`ve lost it. A recent study gives us an interesting answer to
this question. AIter a group oI women had lost weight through dieting, they were allowed to eat
their normal Ioods and exercise how they wanted. Groups that averaged 150-200 minutes oI
exercise per week gained weight back over the Iollowing 6-18 months. However, those that
averaged 280 minutes oI exercise week were able to maintain their weight loss. This gives us a
nice, scientiIically proven number to aim Ior: 280 minutes a week oI exercise. This doesn`t all
have to be intense exercise, most oI it can come Irom walking. Use the plan Irom this chapter to
create a schedule that will give you 280 minutes a week oI exercise a week. That`s averages out
to about 40 minutes a day. Walking Ior 30-40 minutes a day, along with some resistance training
and aerobic exercise throughout the week will nicely Iit this bill.



GOOD LUCK AND GOOD HEALTH!!!













STONE AGE POWER
53

Suggested Reading


Bass, Clarence. Challenge Yourself. Ripped Enterprises, Albuquerque, NM, 2000. This book
shows that a minimal amount oI exercise, along with a proper diet, goes a long way.

Burns, David. Feeling Good, The New Mood Therapv. New York, Avon Books, 1999. A
wonderIul book that gives many practical techniques to improve your mood and manage your
stress levels.

Cordain, Loren. The Paleo Diet. New York, John Wiley & Sons, 2002. A great book that
presents plenty oI data supporting Stone Age eating.

Faigin, Rob. Natural Hormonal Enhancement. Extique Publishing, Cedar Mountain, NC, 2000.
For the more scientiIically minded, this presents a thorough review oI many dietary Iallacies.

Rolls, Barabara and Barnett, Robert. Jolumetrics. New York, HarperCollins Publishers, 2000.
Emphasizes the role oI Iruits and vegetables Ior satisIying your appetite.

Schwarzenegger, Arnold, and Dobbins, Bill. Arnolds Bodvbuilding for Men. New York,
Fireside, 1984. Good Ior women as well, this book introduces basic weight training.

Wiley, T.S. and Formby, Bent. Lights Out. New York, Simon & Schuster, 2000. A provocative
book that shows the importance oI sleep Ior health and weight control.





STONE AGE POWER
54

References


WELCOME

Dryden, Gordon and Vos, Jeanette. The Learning Revolution. Rolling Hills Estates, CA, 1994.

CHAPTER 1

Bassingthwaighte, James, Liebovitch, Larry, and West, Bruce. Fractal Phvsiologv. New York,
OxIord University Press, 1994.

Cordain, Loren. The Paleo Diet. New York, John Wiley & Sons, 2002.

Eaton, Boyd, and Konner, Melvin. Paleolithic Nutrition. A consideration oI its nature and
current implications. New England Journal of Medicine 1985; 312, pg.283-289.

Eaton, Boyd, Shostak, Majorie, and Konner, Melvin. The Paleolithic Prescription. New York,
Harper & Row, 1988.

Goldberger, Ary, Rigney, David, and West, Bruce. Chaos and Fractals in Human Physiology.
Scientific American 1990; February: pg. 43-49.

Kim, Jong, and Stringer, John (editors). Applied Chaos. New York, John Wiley & Sons, 1992.

Lindeberg, StaIIan. On the BeneIits oI Ancient Diets. http://www.paleodiet.com/lindeberg/

Nicholson, Ward. Paleolithic Diet vs. Vegetarianism: What was humanity`s original diet?
http://www.beyondveg.com/nicholson-w/hb/hb-interview1a.shtml

Pool, Robert. Is It Chaos, or Is It Just Noise? Science 1989; 243, pg. 25-28.

Pool, Robert. Is It Healthy to be Chaotic? Science 1989; 243, pg. 604-607.

Richards, Mike. First Iarmers` with no taste Ior grain. British Archaeologv, no 12, March 1996.

Robb, John. Human Skeletons and Society in Prehistoric Italy.
http://www.arch.soton.ac.uk/Research/Italy/

Price, Weston. Nutrition and Phvsical Degeneration. New York, McGraw hill, 2002.

Sole, Richard, and Goodwin, Brian. Signs of Life, How Complexitv Pervades Biologv. New
York, Basic Books, 2000.
STONE AGE POWER
55

Somer, Elizabeth. The Origin Diet. New York, Henry Holt and Company, 2001.

CHAPTER 2

Alderman, Michael et al. Dietary Sodium Intake and Mortality. The Lancet 1998; 14 March,
pp. 781-5.

AlIred, J.B. Too Much oI a Good Thing. Journal of the American Dietetic Association 1995; 4,
pg. 417-418.

Batmanghelidj, Fereydoon. Your Bodvs Manv Cries for Water. Falls Churxh, VA, Global
Health Solutions, 1995.

Chan, Jacqueline. Water, Other Fluids, and Fatal Coronary Heart Disease. American Journal of
Epidemiologv 2002;155(9), pg. 827-833.

Cordain, Loren. The Paleo Diet. New York, John Wiley & Sons, 2002.

Cordain, L., Miller, J., Eaton, B., and Mann, N. Macronutrient ratios in hunter-gatherer diets.
American Journal of Clinical Nutrition 2000; 72, pg. 1585-1586.

Cordain, L., Martin, C., Florant, G., and Watkins, B.A. The Iatty acid composition oI muscle,
brain, marrow, and adipose tissue in elk: evolutionary implications Ior human dietary lipid
requirements. World Rev Nutr Diet 1998; 83, pg. 225.

Cordain L, Miller JB, Eaton SB, Mann N, Holt SH, Speth JD. Plant-animal subsistence ratios
and macronutrient energy estimations in worldwide hunter-gatherer diets. Am J Clin Nutr 2000
Mar;71(3):682-92.

Cordain, l., Miller, J., and Mann, m., Scant evidence oI periodic starvation among hunter-
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CHAPTER 6

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