The Caveman Diet Handbook Sample

7/30/2019 The Caveman Diet Handbook Sample

1/11

THE CAVEMANDIET HANDBOOK


2/11


3/11

About the AuthorsBob Fritz is an acknowledged pioneer in human and animal nutrition.

Fascinated by wildlie and nutrition since childhood, he began experimentingwith re-creating primitive diets or humans and animals in the early 1960s.

Later, while working at NASA, he had access to studies that helped him

launch modern-day sports nutrition with landmark innovations like milk

peptide amino acids, MCTs, BCAAs, creatine and some best-selling milk-

protein products, among others. Hes also worked on home-diagnostic and

mail-order hormone tests and created dozens o successul animal oods and

supplements. Bob recently returned to his original passion, the Caveman

Diet, and today creates ood products that support this back-to-our-

roots style o healthul eating. Bob is happily married and lives in Martinez,Caliornia, still obsessed with developing nutritional products.

Chris Running has held CEO roles in consumer products and proessional

services companies or the past 25 years. A serial entrepreneur, he has

launched six startups and completed three turnarounds. Prior to his

entrepreneurial ventures, Chris held senior-level nance positions with Sony

Corporation and Container Corporation o America. In 1999, he ounded

Wirestone, one o the largest interactive-marketing agencies in the UnitedStates, and rom 2004 to 2007 he was CEO o the Cytosport Beverage

Company, with its fagship products Muscle Milk and Cytomax. In 2008, Chris

became President o Eternal Beverages, a New Zealandbased bottled-water

company that recently launched the worlds rst patented, clinically proven

anti-aging beverage, FIX. Chris, who has a B.A. in accounting and nance

rom San Francisco State University, ounded Caveman Foods in 2010. He

lives with his wie, Rebecca, in Incline Village, Nevada.


4/11

i THE CAVEMAN DIET HANDBOOK

2012 by Caveman Foods LLC

All rights reserved

No part o this book may be reproduced in

any orm without written consent o the publisher.

Fritz, Bob, 1953-

CAVEMAN DIET HANDBOOK /Bob Fritz and Chris Running1st edition

Includes bibliographical reerences.

Running, Chris, 1955-

CAVEMAN DIET HANDBOOK /Bob Fritz and Chris Running1st edition

ISBN-13: 978-0-615-65812-4ISBN-10: 0615658121

Printed in the United States o America by Caveman Foods LLC

Caveman Foods LLC

2950 Buskirk Ave., Suite 170

Walnut Creek, CA 94597

www.CavemanFoods.com

Design & Illustration: Lukas Kelly

Editor: Ruth D. Silverman

Contributing Editors, Exercise & Training: Jimmy Greninger and Christie Albertson

DISCLAIMER

The inormation contained in this book is not meant to

diagnose, treat or prescribe therapies or any illness or

disease state. It is intended or inormational purposes only.Beore beginning or changing any aspect o your dietary intake

or exercise regimen, always consult your personal

medical doctor. The publisher and authors assume no liability

or the inormation contained herein.

Trademarks listed are the property o their respective owners.

10 9 8 7 6 5 4 3 2 1


5/11

TABLE OF CONTENTS

Introduction

THE ROAD TO THE CAVEMAN DIET 1

Chapter 1

THE CASE FOR EATING

LIKE A CAVEMAN 3

Caveman, PaleoWhats the Difference? 4

Why We Need to Return to

This Way of Living 4

5 Myths About the Caveman-Paleo Diet 6

Proven Benefits From Eating

More Like a Caveman 7

Chapter 2

SAY HELLO TO YOUR INNER

CAVEMAN (OR CAVEWOMAN) 9

Cracking the Caveman Code 10

5 Ways Our Bodies Changed

to Grow Bigger Brains 11

3 Ways to Tap Into Caveman Power 12

Chapter 3

ITS A MISMATCHED WORLD 13

A Mixed Blessing 14

Breaking Down the Mismatch 15

3 Mismatched Cravings 18

6 Ways the Caveman Lifestyle Promotes

Natural Weight Loss 19

Chapter 4

SOLVING THE MISMATCH 21

Foods That Are In 22

Foods to Avoid 25

9 Easy Ways to Solve the Mismatch 26

Chapter 5

HEALTHY FORAGING IN

AN UNHEALTHY WORLD 29

Supermarkets, Convenience

Stores, Cafeterias 30

The Journey From Healthy Food to Junk

and Back Again: Rethinking Jerky for

the Modern-Day Caveman 32


6/11

i THE CAVEMAN DIET HANDBOOK

Chapter 6

CAVEMAN SUPPLEMENTS:THE PERFECT COMPLEMENT 35

15 Caveman Supplements That

Make Sense Today 36

Chapter 7

PERSONALIZED CAVEMAN

PROGRAMS 41

One Size Does Not Fit All 42

Hunters 42

Gatherers 43

More on Why Plants Are So Good for You

(in Case Youre Not Convinced) 44

As We Said in the Beginning 45

Caveman Kitchen 47

Chapter 8

CAVEMAN TRAINING 49

Exercise Is in Our Genes 50

Caveman WorkoutsCross-Training

and Circuit Training 51

3 Big Pluses for Caveman Training 52

The Caveman Workout 53

Caveman Exercises 54

Caveman Rock LiftingIts a Natural 59

Customize Your Caveman Circuit 61

Chapter 9

CAVEMAN CIRCUIT-TRAINING

PROGRAMS 65

Appendix

THE CAVEMAN DIET AND

WORKOUT GLOSSARY 69

FOR FURTHER READING AND

COMPLETE REFERENCES GO TO:

www.CavemanFoods.com


7/11

1IntroductIon

INTRODUCTIONThe Road to the Caveman Diet

Thirty years ago I introduced the Caveman Dietto laughter. People joked

that my baggies o meats, nuts and berries were meant or Fred Flintstone.

Back in the 80s, people thought that bagels were diet ood and 20 minutes

on the treadmill was exercise. The world was decades away rom accepting the

concept that we are still cavemen deep down and so it makes sense to eat and

exercise the way they did. Stung by rejection, I threw mysel into other projects,

some o which became popular products or ingredients. Even so, cavemanoods were always on my mind.

Ater a brie stint at NASA, I moved into the world o sports nutrition. My

education and scientic background helped launch Carboplex, Cytomax

and some best-selling milk-protein products, as well as many other innovations.

My associates in these projects included John Williams and Mike Zumpano, as

well as renowned sports scientists George Thomas Brooks, Ph.D., and Thomas

Fahey, Ph.D.

Through the product launches and nutrition studies, my original passion,

the Caveman Diet, was always on my mind. Ironically, caveman cuisine is no

longer a joke today. Its a 50,000-year-old new way to eat. Medical studies

conrm what was obvious to me three decades agoeating like a caveman

helps us live healthier, longer lives. So what better time to make the case or

this still-revolutionary approach and provide a blueprint or adopting it in a

modern setting? And that includes a comprehensive caveman training program,ocusing on the tasks and skills that honed our ancestors bodies

into instruments o survival.

Dietis a word that conjures up thoughts o being hungry, lethargic, in a bad

moodsomething we usually give up on in about two weeks. This is not just

a diet, however; its a total plan or a better and more healthul way to live.

The concept dawned on me when I was thinking about livestock. Most ranchers

increase the value o their animals by eeding them massive quantities o grains

(not to mention a ew hormones) and giving them sedentary lives in enced-o

pastures, a process that helps to marble the meat. The way we eat today

and oten dont exerciseis causing our modern bodies to marble as well. So

we are no dierent rom our livestock: We are attening ourselves with grains.


8/11

2 THE CAVEMAN DIET HANDBOOK

The so-called experts have proclaimed the need or whole grains and

multigrain products as part o a balanced diet, but is a serving o grains better

or you than an extra serving o vegetables? The preponderance o gluten

intolerance and lactose intolerance and their eects on our health are sending

us a message.

There has never been a better time to tap into your inner caveman or

cavewomanand reap the health and tness benets or lie. You can

do it and enjoy it.

Bob Fritz


9/11

CHAPTER 1The Case or Eating

Like a Cavemen


10/11

4 THE CAVEMAN DIET HANDBOOK

HIDING IN PLAIN SIGHT

Humans have not changed or 50,000 years, with our makeup being rooted

in the Stone Age. Back then our environment was unspoiled, but lie was

brutally hard. During our evolution, our hunter-gatherer genes adapted to

the oods that were available: animals and ruits, vegetables, nuts and otherplant matter. That simple Caveman Diet, so eective it ueled the improbable

survival o our species, works equally well today. By reintroducing oods and

a way o eating that are missing rom our modern lives, we can help x our

broken ood chain.

The Caveman Diet has been proven by millions o years o evolution and

reinorced by hundreds o recent medical studies. Eating more like a caveman

works in sync with our ancient genes. Simple.

CAVEMAN, PALEOWHATS THE DIFFERENCE?

In terms o eating plans, Caveman and Paleo are dierent names or the same

idea. Both stand or re-creating our ancestors primal diets rom the Upper

Paleolithic period, about 50,000 years ago. The Caveman Diet is Paleo done

una liestyle approach to better eating and more interesting workouts

that bridges the gap between 21st-century lie and our nutritional blueprint.

You gain proven health benets without oppressive limitations. The diet ts

easily into your liestyle and the way you eat. You dont have to give up your

high-de TV to live in a jungle and carry a spear. You choose the degree to

which you go primitive. The Caveman Diet is about choices, not limits.

WHY WE NEED TO RETURN TO THIS WAY OF LIVING

While humans have remained essentially unchanged rom our cave ancestors,the world we inhabit has changed ar beyond the bodys ability to keep up.

Formerly rare diseases grow increasingly common. The Centers or Disease

Control reports alarming rises in heart attack, stroke, skin and other cancers,

Alzheimers disease and obesity. Clearly, the

diseases o civilizationDOCSsare on the rise.

Why the increase, and why now? Its not that

our bodies have changed suddenly. We have

remained cavemen and cavewomen, unaltered

or at least 50,000 years. Whats changed

is our civilizationour oods, liestyle and

environment. We have become square pegs in

round holes, mismatched or civilization, and its

increasingly clear that this serious mismatch is

the genesis o many emerging health problems.

The Caveman Diet is Paleo

done funa lifestyle

approach to better eating

and more interesting

workouts that bridges the

gap between 21st-century life

and our nutritional blueprint.


11/11

ITS NOT NICE TO FOOL MOTHER NATURE

Caveman lie was grueling and short. Physical danger and starvation were

everyday threats. Our bodies and immune systems stopped evolving at that

point, as they were perectly adapted or prehistoric hazards and amine.

While dangerous and tough, lie in the unspoiled wilderness was devoid othe kinds o stresses we know today.

Todays attacks come rom many directionsrom

the oods we eat that are laden with sodium, ats

and sugar, among other unhealthul substances; rom

the man-made toxins that surround us, in plastics,

cleaning solutions and various kinds o pollution; rom

the stresses caused by our ever-speedier technology,

with its demands that we work aster and aster andproduce more than ever. Our caveman genes are

simply unprepared or the 21st-century onslaught.

The sugar and at that we crave are now the enemynot Saber-toothed

tigers. The body cant tell the dierence. Modern miracles we take or granted

come with a tax, and the bill is due.

Increasingly, the experts are acknowledging that our immune and hormonesystems have become disrupted by all the toxins, along with bad ood

choices, allowing opportunistic diseases o civilization to take hold. The

recognition that the oods that helped primitive man survive work equally

well today ranks among the most important nutrition discoveries in history.

HARDCORE VS. REAL WORLD STRATEGY

Eating more like a caveman is not a one-size-ts-all program. Instead, the

spectrum includes two basic approaches:

Hardcore Caveman: As with religion, there are strict Caveman-Paleo

undamentalists. Their belies are based on the holy scripture o Paleo

nutrition books. They hold every word sacred and will argue ad innitum

with nonbelievers. Hardcore belie systems come complete with angels

(caveman oods) and demons (anything modern). Their ollowers begin

highly motivated, but dropout rates are high.

Real World Caveman: These olks realize theres no going back 50,000 years

to a past that was brutal and short. Cars, cell phones and plastics are here to

stay, and moving into a jungle with your spear is not an option. A real-world

approach involves integrating the Caveman Diet into your busy liestyle and

reaping its proven benets. The key is to make it doable in the real world.

The bottom line: its a lot easier to stick with.

You dont have to give

up your high-def TV to

live in a jungle and carry

a spear. The Caveman

Diet is about choices,not limits.

Documents

The Caveman Diet Handbook Sample