Kurt G. Harris MD

PāNu means paleonutrition. The "paleo" here signifies "old" and not necessarily paleolithic. The PāNu approach to nutrition is grounded on clinical medicine and basic sciences disciplined by knowledge of evolutionary biology and paleoanthropology. The best evidence from multiple disciplines supports eating a pastoral (animal-based) diet rather than a grain-based agricultural one, while avoiding what I call the neolithic agents of disease - wheat, excess fructose and excess linoleic acid.

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PaNu - A pastoral diet that can improve your health by emulating the evolutionary metabolic milieu.

The 12 steps remove the neolithic agents of disease in an efficient and practical manner

How do you do it?

Here is a 12- step list of what to do. Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you are likely to be. There is no counting, measuring, or weighing. You are not required to purchase anything specific from me or anyone else. There are no special supplements, drugs or testing required.* 

1. Eliminate sugar (including fruit juices and sports drinks that contain HFCS) and all foods that contain flour. 

2. Start eating proper fats - Use healthy animal fats or coconut fat to substitute fat calories for calories that formerly came from sugar and flour. Drink whole cream or coconut milk.

3. Eliminate gluten grains. Limit grains like corn and rice, which are nutritionally poor.

4. Eliminate grain and seed derived oils (cooking oils) Cook with Ghee, butter, animal fats, or coconut oil.

5. Favor ruminants like beef, lamb and bison for your meat. Eat eggs and some fish.

6. Make sure you are Vitamin D replete. Get daily midday sun or consider supplementation.

7. 2 or 3 meals a day is best. Don't graze like a herbivore.

8. Adjust your 6s and 3s. Pastured (grass fed) dairy and grass fed beef or bison has a more optimal 6:3 ratio, more vitamins and CLA. A teaspoon or two of Carlson's fish oil (1-2 g DHA/EPA) daily is good compensatory supplementation if you eat grain-fed beef or no fish.

9. Proper exercise - emphasizing resistance and interval training over long aerobic sessions.

10. Most modern fruit is just a candy bar from a tree. Go easy on bags of sugar like apples. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.

11. Eliminate legumes

12. If you are allergic to milk protein or concerned about theoretical risks of casein, you can stick to butter and cream and avoid milk and soft cheeses.



No counting, measuring or weighing is required, nor is it encouraged.

The plan is about what not to eat more than what you should eat.

For what I eat (not what you should eat, just what I eat) see this.

Did you notice that there is no step that says what your macronutrient ratios should be?

Good, because there isn't (and never has been) one.

See How to lose weight if you are obese or have metabolic syndrome or diabetes. Otherwise, the ratios are not specified.

PaNu practitioners typically range from 5-35% carbohydrate, from 10-30% protein and from 50 to 80% fat (mostly from animals) but wider ranges are entirely possible if you are not dieting and you are meticulous about the quality of your animal food sources.

PaNu tends to be lower carbohydrate than the standard american diet (SAD) because you can only eat so much, and eating animals gives you lots of fat.  But it is emphatically not a "low carb" diet as you do not count anything, you just avoid certain foods that happen to be largely carbohydrate.

Note that "Fat" and "Carbohydrate" are macronutrient categories that each contain good and bad.

Saturated and monounsaturated fat is generally good. More than 4% of calories from PUFA (whether n3 or n6) is bad.

For healthy non-diabetics, starch (glucose polymers) is good. Excess fructose is bad.

In wheat, the carbohydrate starch is not the major problem. It is the gluten proteins that come along with the starch.

So forget "carbs vs fat". It is neolithic agents of disease versus everything else.

Most PaNu eaters only know macronutrient metrics in retrospect, as they don't target numbers just like wild humans didn't target numbers.

If you are not trying to lose weight and you like to eat potatoes and rice, EAT THEM.

Sweet potatoes, white rice and white potatoes are well tolerated by most people and starchy vegetables per se are not neolithic agents of disease. Many active people without diabetes or metabolic syndrome feel and function better with a fair amount of starch in their diet . YMMV!

Note: The order of the steps is arrived at by balancing my best guest at the noxiousness of each neolithic agent with the prevalence of each agent in the north american diet and the effort/reward ratio of the step. If your culture has a different diet the order of the steps might change. For instance, Chinese who fry everything they eat in soybean oil and don't eat much wheat would move step four up to the step one position.