The key thing to understand when it comes to a dietary protocol is that not everyone has the same nutritional needs. Therefore, one set of rules will not apply to every individual. What is unchanging is what constitutes healthy food options. The basis for an ancestral approach to diet and lifestyle is to look back at what our ancestors ate and how they prepared and stored their foods. This ancient wisdom is lost in our modern "fast" foods.

The basic outline for an ancestral diet is to focus on real foods and avoid the denatured foods of the Standard American Diet (SAD).

EAT real food, the ancestral way:

Fruit & Berries
Grass-fed/pastured meats - beef, chicken, turkey, lamb, bison, pork, etc.
Fish & Seafood
Nuts, seeds - soaked, sprouted
Offal - organs - liver, heart, tongue, cheek, feet, tail, etc.
Healthy fats (not industrial seed oils) - olive oil, lard, tallow, coconut oil, red palm oil, avocado oil, duck fat, etc.
Raw or cultured foods
Bone broth & soups

Properly prepared grains, if tolerated - soaked rice and soaked, fermented or sprouted grains such as oats for example (gluten free preferred)
Properly prepared legumes, if tolerated - soaked, fermented
Raw or at minimum whole fat dairy from grass fed, organic sources. Again, if tolerated.
Bitters before or during a meal help stimulate gastric juices for a happy belly


Industrially processed soy
Processed foods (pretty much anything puffed, baked, or any other packaged edible products)
Refined flours and sugar (some natural sugars like honey, molasses, maple syrup are OK in very limited quantities)
Refined vegetable oils

Your macro-nutrient needs will vary based on age, activity, stress, and other factors. However, a general rule of thumb is 40% carbs / 30% protein / 30% fat.

Eat a variety of fruits, vegetables and protein. When you go from eating a SAD to eating whole real foods at every meal, you may find you are full faster with less food. That is because a SAD is deficient in many vitamins, minerals and other nutrients that your body needs to be satisfied and healthy. When you start feeding your body what it wants you don't need to worry about counting calories. The one caveat here is to make sure you are getting enough calories.

Read labels, better yet, don't read labels since you're just buying food in its whole (or as close to whole) form as possible and you can easily identify what it is. But if you must, read the label, if you can't pronounce it then don't eat it. If you're buying dried fruits, for example, check to make sure you aren't getting industrial seed oils or added sugar.

Now, go check out some recipes and get your healthy on.