You always wanted to know how to be fit and agile like the ancestral hunter, in those ice age times when a human being needed to be smart and creative on their own, without any of the technological help we have today. Admit it. The title is semi-serious of course, but while seriously overhyped with lots of misinformation, the paleo thing is actually not all that stupid... evolution has such an inertia that we can't possibly be adapted to modern diets. You'll realize it, if not earlier, at least once you try this diet below. 1. Get a Vitamin D supplement, one that contains at least 2000 IU Vitamin D3 per tablet/capsule, and take one daily, throughout the year. Of course the more you can be in the direct sun/daylight, the better, within the limits allowed by your skin type (Fitzpatrick skin phototype): Check the Vitamin D Council's recommendations; you'll realize both how high their recommended amount is, and also how tolerant our body towards this fat soluble vitamin. 2. Get a Vitamin C supplement; if you can get the powder kind, it's cheap and works great in a glass of water. When you use it, drink the amount at once, if you keep sipping on it for hours, it will kill your tooth enamel, because it's quite a strong acid. 1000 - 2000 mg daily, spread out throughout the day. 3. Eat fish daily; this is for Vitamin D, too. If all you can get is a can of sardines/mackerel per day, it still works amazingly well. Depending on where you live, you can get the same results with the comparably same amount of whatever kind of fish is available, be it salmon or halibut. 4. Eat vegetables daily; they need to be cooked, not too soft, not too hard, but cooked. It's for increasing the bioavailability of vitamins. The veggie meal has to contain the following elements: - carrots, for Vitamin A (in the form of β-carotene); at least 100 grams (1 larger carrot or 2 smaller one) - green vegetables, for Vitamin K; broccoli, parsley, celery greens, kale, spinach etc. work great 5. Cook with lard, use a good amount, don't be shy; I use about half a table spoon for my daily veggies. It has additional Vitamin D, and it's the best for the other, fat soluble vitamins to get processed by the body. If sometimes you can use comparably smaller bits of butter besides the lard, it's all the better. You'll get a feel for the amount you need to use per meal eventually. It's not like sweets/sugar, you can't overindulge in it. 6. For additional carbs, you can eat mostly white rice (I know, it's got higher insulin index, but it has no phytic acid and with lard, meat and veggies, you're good to go), or sometimes durum pasta (it has more phytic acid but causes a smaller insulin reaction). You won't need all that much, but you better eat smaller amounts more frequently than wait long hours between larger meals, especially since you also exercise daily (right? Yes, you need to). 7. Eat raw fruits daily, for Vitamin C, but not too much (because of the effects of sugar), unless you're having a cold/flu; about 5 fruits or freshly squeezed fruit juice per day, but only 3 at max. at once. 8. Avoid these: - Sugar (it means additional sugar in anything, including sweets or processed food). - Bakery products—because of phytic acid (it makes minerals like calcium and phosphorus unavailable to absorb), and the high insulin response (this latter aspect can be controlled if you can absolutely be sure about getting the good kind of grain bread; but usually you can't). - Large amount of grains, seeds, legumes—because of phytic acid (for the above reason). - Potatoes—because of the high insulin index. - Dairy products (besides the small amounts of butter mentioned under 5.)—because of the high insulin response. - Be careful with all kinds of liver; even though they are full of Vitamin A (and Vitamin D in the case of cod liver), you can't control the kind of Vitamin A called retinol like you do with β-carotene. It's easy to reach toxic amounts with just one meal. 9. Besides keeping the above, eat as much meat of your choice, eggs and whatever is not on the avoid list as you want/need.