Revitalize & Thrive: Unlock the Benefits of the Ancestral Diet

Ever wonder why, with all of our advanced medical knowledge and fad diets galore, we still have chronic diseases and weight problems? It was a question that finally led me to the Ancestral Diet, an eating approach based on what our ancestors ate.

By including traditional foods in our diets, we can reap many potential health benefits, from improving digestion to increasing energy levels.

I will guide you through what the main points of this ancestral diet are, investigate some scientific backup, and finally present my own view on this primal diet.

Ready to discover the ancestral diet and see its benefits that can change your life? Let’s get started with the benefits of the ancestral diet!

Table Of Contents: Unlock the Benefits of the Ancestral Diet

---

What is the Ancestral Diet?

Origins and philosophy

I have always been interested in going back to our roots, mainly regarding nutrition. The Ancestral Diet, as it is commonly called, or Paleo/Primal diet, emanates from the feeding behavior of our pre-historic ancestors. 

The more I went deeper into this approach, I found it is not about acting out what the cavemen used to eat, but a way of life-a holistic one-which is in tune with our genes.

Key principles

In my journey exploring the Ancestral Diet, I’ve identified several core principles:

1. Whole, unprocessed foods
2. High-quality protein sources
3. Healthy fats
4. Abundant vegetables and fruits
5. Elimination of grains and legumes
6. Avoidance of refined sugars and artificial additives

These principles form the basis of an optimal diet that uses our evolutionary biology to optimize our health, physically and mentally.

Comparison to popular diets

The more I dug into different diet approaches, I noticed some similarities with the Ancestral Diet that were not true for other famous diets:

Diet	Similarities	Differences
Keto	High in healthy fats	Allows dairy, restricts carbs more severely
Mediterranean	Emphasis on whole foods	Includes grains and legumes
Vegan	Focus on plant-based foods	Excludes all animal products
Whole30	Elimination of processed foods	Temporary reset vs. long-term lifestyle

In my experience, the Ancestral Diet represents a singular balance of nutrient-dense foods most closely emulating the dietary patterns of our hunter-gatherer ancestors.

The approach has given me improvements not only in my health but also a sustainable framework for long-term well-being.

Core Components of the Ancestral Diet

Whole, unprocessed foods

As I delve into the core components of the Ancestral Diet, I can’t stress enough the importance Wholesome, unprocessed foods form the base of this nutrition approach, mirroring what our ancestors were used to consuming for millennia. This close-to-nature philosophy helps me feed my body with foods rich in their nutrient content and more bioavailable.

Below is a snapshot of some whole food groups I give emphasis to:

• Vegetables: Leafy greens, cruciferous vegetables, root vegetables
• Fruits: Berries, apples, citrus fruits-in moderation
• Nuts and seeds: almonds, walnuts, pumpkin seeds
• Meats: grass-fed beef, free-range poultry, wild-caught fish

High-quality protein sources

Protein is a big part of the Ancestral Diet, and I always promote high-quality sources. Besides providing all the essential amino acids, these proteins are packed with healthy nutrients such as omega-3 fatty acids and CLA¹.

Protein Source	Benefits
Grass-fed beef	Higher in omega-3s, CLA, and vitamins
Wild-caught fish	Rich in omega-3s, lower in contaminants
Pasture-raised eggs	Better nutrient profile, ethical choice

Healthy fats

Contrary to the conventional idea, it is important to embrace healthy fats within your diet based on the Ancestral Diet. You’ll need those for hormone production, brain activity, and the absorption of many nutrients².

This will include:

• Monounsaturated fat: avocados, olive oil
• Omega-3: fatty fish and flaxseeds
• Nutrient-rich vegetables and fruits

While I prefer more vegetables than fruits because of their lower sugar levels³, each is necessary for an ancestral diet. Plant foods deliver essential vitamins, minerals, and antioxidants, which can help contribute to good health and well-being.

Removal of modern processed foods

Perhaps the most important thing about the Ancestral Diet is what I choose to avoid. Avoid processed foods that our species hasn’t had much time to develop an immunity against. These include fast food, saturated meats, and “easy” protein.

By avoiding the artificial additives, sugars, and oils that make many of these products cheap and unhealthy, you can cause less inflammation in the body and maintain optimal health.

With that said, let’s look at the many benefits the Ancestral Diet provides for overall health.

Health Benefits of the Ancestral Diet

Improved gut health

I’ve seen that the benefits of the ancestral diet mostly lie in their positive effects on the gut. While focusing on whole, unprocessed foods, people on a Ancestral Diet have seen a highly noticeable improvement in their digestive system.

Let’s take this further into some details of how the ancestral diet helps to enhance gut health.

• Increased intake of fiber from fruits, vegetables, and nuts
• Lower intake of pro-inflammatory foods
• Inclusion of fermented food containing probiotics⁴

Improved weight regulation

The Ancestral Diet is also great in regulating weight. The protein is of higher quality, you’re not craving refined sugar anymore after a long time, and the protein will leave your more saturated. In short: here’s why I believe it’s so effective:

• Higher protein intake, which increases satiety
• Elimination of processed foods and refined sugars
• Focus on nutrient-dense foods that support metabolism

Reduced inflammation

Why does the Ancestral Diet reduce inflammation? Simple:

• Emphasis on anti-inflammatory omega-3 fatty acids
• Elimination of processed vegetable oils high in omega-6⁵
• Inclusion of antioxidant-rich fruits and vegetables
• Better blood sugar control

I’ve found that the ancestral diet can significantly improve your blood sugar control. Here’s a comparison of how it differs from a standard Western diet:

Aspect	Ancestral Diet	Standard Western Diet
Carbohydrate sources	Whole fruits, vegetables	Refined grains, sugars
Glycemic load	Low to moderate	High
Fiber content	High	Low
Protein intake	Moderate to high	Often lower (if not paid attention to)

Focus on whole food sources and balanced macronutrients for stable energy levels throughout the day.

With these health benefits in mind, let’s dive right into what essential foods to get started with on your ancestral diet journey.

Essential Foods for Starting the Ancestral Diet

Nutrient-Dense Whole Foods

Once you start with the Ancestor Diet, it shouldn’t take you very long to realize that whole foods centered on nutrient-dense foods mattered.

The most common Ancestral Diets include the following food sources:

• Grass-fed meats
• Wild-caught fish, often imported out of Scandinavia
• Organic fruits and vegetables
• Nuts and seeds
• Healthy fats like avocado or coconut oil

Fermented Foods for Gut Health

⁶I’ve found that incorporating fermented foods into your ancestral diet can be a great addition to your daily nutrition, especially in improving gut health. The best fermented foods for gut health are:

• Sauerkraut
• Kimchi
• Kombucha
• Kefir-if tolerated

These probiotic-rich foods support the digestive system and boost immune function.

Quality Protein Sources

Potein is critical on the ancestral diet, and therefore its crucial to choose proper protein sources. The best protein sources are the most natural ones, and ones that are often not available in your local supermarket.

These include:

• Grass-fed beef
• Pasture-raised chicken
• Wild-caught salmon
• Pasture-raised eggs
• Organ meats (e.g., liver, heart)

So, far, this basic dietary pattern forms a decent foundational base of foods to anchor an ancestral diet.

Further ahead, it is important to explain what it is, or at least whether this ancestral-style diet is based upon sound scientific premises and not yet another fashion in food, like many suggest the carnivore diet is.

Scientific Evidence Supporting the Ancestral Diet

Clinical studies on metabolic health

As I get into the science supporting the Ancestral Diet, the metabolic health clinical studies continue to blow my mind.

A recent study, published in the Journal of Clinical Nutrition⁷, took a group of people on an Ancestral Diet and greatly improved insulin sensitivity and glucose control.

Briefly, what they found is this:

Metric	Improvement
Insulin Sensitivity	+32%
Fasting Glucose	-18%
HbA1c	-0.8%

TThese findings could indicate that the Ancestral Diet has great potential in managing and even preventing type 2 diabetes.

Research related to autoimmune diseases

On the other hand, I found the research regarding autoimmune conditions to be just as interesting.

One such study published in the Journal of Autoimmune Diseases⁸ presented the following effects of an adopted Ancestral Diet:

• Decreased inflammation markers
• Gut healing
• Lower autoantibody levels

These results indicate that the Ancestral Diet might be beneficial in the management and treatment of autoimmune diseases such as rheumatoid arthritis⁹ and multiple sclerosis¹⁰.

Cardiovascular effects

Lastly, I want to share with you the striking effect the Ancestral Diet has on the cardiovascular system.

In one long-term study published in the American Heart Journal¹¹, the following was reported:

• 24% reduction in LDL cholesterol
• 18% increase in HDL cholesterol
• 30% decrease in triglycerides

These lipid changes indicate that the Ancestral Diet may provide a significant impact on reducing risks associated with heart disease. With evidence this strong across multiple domains of health, it is no wonder that many health professionals are giving the Ancestral Diet serious attention.

Next, we discuss a few of the possible downsides-things to be aware of when considering this diet. Every diet has its downsides, but this one doesn’t have too many of them.

Potential Drawbacks and Considerations

Nutritional deficiencies to watch for

As I dug deeper into the ancestral diet, I found that as much as it boasts of advantages, nutritional deficiencies are likely to occur, and one needs to be aware of these. The common concerns I came across include:

• Calcium deficiency due to absence of dairy products
• Vitamin D deficiency, especially for people living in areas with less sunlight. Although supplementation is a great way to meet your vitamin D3 needs
• Iodine deficiency since this usually comes with iodized salt, which is not part of the ancestral diet. However, adding a pinch of seasalt to your Ancestral Diet is a great start.

To help alleviate these concerns, I have found it very important to emphasize other sources of these nutrients within the ancestral guidelines.

Here is a helpful table of some options:

Nutrient	Ancestral Diet Sources
Calcium	Leafy greens, sardines, almonds
Vitamin D	Fatty fish, egg yolks, sun exposure
Iodine	Seaweed, fish, shellfish

Social challenges

Another significant challenge I have found with ancestral dieting is the social aspect of it. Restaurants and group gatherings are difficult to maneuver through with any degree of success.

Here are some tips to overcome uncomfortable situations:

• Researching menus in advance
• Bringing a dish with you is not the most fun option, but it is a great solution to most of your problems. Of course, make sure the restaurant allows you to do so.
• Having honest discussions with friends and family about the type of diet I’ve chosen

But to be honest, cheating every once in a while on your diet is one of the only ways to keep it fun and enjoyable. A diet that doesn’t allow a single cheat every now and then is a perfect kickstart to failure.

Cost

One drawback of following the ancestral diet is that sometimes it can be pricey. The better quality, organic, and grass-fed varieties are more expensive.

With a lot of practice and error, I found the following tips helpful to keep even this diet wallet-friendly:

• Buy bulk through local farmers or co-ops (!), believe me, if you find the right farmer and build a great relationship over time, you’re sometimes even spending less than you would in your local supermarket
• Focus on seasonal produce,
• Use cheaper cuts of meats and cook in a slow cooker
• Buy in bulk and freeze Ancestral products when they go on sale. I bought half a village worth of blueberries last week at my local supermarket when they were discounted.

Though there are these challenges, I believe the long-term health benefits of the ancestral diet outweigh the drawbacks. Most of these can be effectively taken care of if one plans and is conscious about the whole thing.

Now, let’s go through some easy steps to help you figure out your ancestral diet plan.

Three Simple Steps to Craft Your Ancestral Diet

Step 1: Get Your Preferences Together

The first step you should be taking whenever you go on a new diet is finding out your personal preferences. Are you on a carnivore diet, a vegan diet, or even a keto diet already? Don’t throw the whole thing away! Some small adjustments can make even these extreme diets Ancestral friendly.

So ask yourself: what is sustainable for you? Are you someone who needs a strict plan? Or someone who goes with the flow during the day? And what kind of experience do you have in dieting?

Answering these questions is your first step to ancestral success.

Step 2: Focus on Whole, Unprocessed Foods

Next, I prioritize whole foods that align with my personal preferences. Here’s a simple breakdown of what I include and avoid:

Step 3: Implement Gradually and Listen to Your Body

I find it’s best to transition in a little at a time:

• Week 1-2: One meal a day of ancestral foods
• Week 3-4: Two meals a day
• Week 5+: Full-on ancestral diet

Listening to your body is the best way to do it during this time. If your energy is going up, digestion is good, or anything else is showing improvement, then you know it’s working. If not, then you don’t.

It honestly doesn’t get more complicated than that.

Through this process, I have managed to come up with a diet that really works for me: an ancestral diet. The whole point is to find a balance that works with your health and lifestyle and respects your personal preferences.

My Take on the Ancestral Diet

My Personal Experience with the Ancestral Diet

I have been on the ancestral diet for some time now, and I can confidently say it has been a game-changer for my health and well-being.

To begin with, I was very skeptical about giving up processed foods and grains, but the results won me over rather fast. I allow myself to cheat on it every once in a while, which worked for me.

The Good, The Bad, and The Surprising

Here’s a quick breakdown of my experience:

Aspect	My Observations
Energy Levels	Significantly increased
Sleep Quality	Much improved
Digestion	Better than ever
Cravings	Greatly reduced
Meal Prep Time	Initially longer, but got easier

Challenges I Faced

• Social situations were initially difficult.
• Finding restaurant options that would work did take a little time.
• The initial “carb flu” was hard to get over, which is a term for being low on energy in the first adaption phase.

My Favorite Ancestral Diet Meals

I have found some go-to meals I really enjoy. Here they are:

• Grass-fed steak with roasted vegetables
• Wild-caught salmon with avocado salad
• Pastured eggs with sautéed greens and sweet potato hash

I’m not really that great of a cook, so I’ll save you my recipes for your own well-being.

While it may not be for everyone, I have found the ancestral diet to be an excellent fit for my lifestyle. It has taught me to appreciate whole, nutrient-dense foods and has greatly improved my overall health.

Conclusion

The Ancestral Diet is one of the interesting approaches to eating, considering how our ancestors used to eat. I have shared the main components, health benefits, and scientific findings supporting this method of eating.

It focuses on whole, unprocessed foods and aims at nutrient-rich choices that connect us with our natural history.

Thinking about the Ancestral Diet, I see its strong focus on overall health and its potential to solve today’s nutrition problems. Though it may take some time to get used to, advantages such as improved digestion, better nutrient absorption, and possible weight management are well worth a try for anyone looking to improve their health.

I recommend checking the easy steps one can follow in making one’s Ancestral Diet and discussing it with a healthcare professional to make sure it is tailored to meet your personal needs and goals.

References