What is PāNu or the Archevore diet? (www.archevore.com)
PāNu is short for paleonutrition – the “paleo” prefix here means “old”, not necessarily paleolithic.
Archevory refers both to a dietary approach which strives to focus on essentials without superfluity, but also to the yearning to consume or learn about essential principles in general.
The Archevore diet (previously PāNu) and approach to health is centered on a simple idea – that the diseases of civilization are largely related to abandonment of the metabolic conditions we evolved under – what I have termed the “evolutionary metabolic milieu” – EM2
Returning to EM2 is not based on paleolithic food re-enactment. You don’t have to eat bugs or wooly mammoths. Unlike many popular “diets”, it doesn’t require a calculator, or even a recipe book once you learn some basic science about food.
I believe we can make sense of many of the diseases that are prevalent now and relate them to some simple but profound changes that have occurred with the introduction of agriculture and the industrialization of our foodways. These changes are related to how the food environment, including it’s cultural and biological availability, interacts with the metabolic environment in our bodies.
My conception of the EM2 is not derived from a single science or field of inquiry, but draws first on medical sciences like biochemistry and endocrinology, and only then looks back with history and paleoanthropology. It is becoming clear now that many of the diseases afflicting humanity are not a natural part of the aging process, but are side effects of technological and other powerful cultural changes in the way we eat and live that have occurred since the dawn of agriculture roughly 10,000 years ago. These changes seem to center largely on the sequential introduction of what I call the neolithic agents of disease – wheat, excess fructose and excess linoleic acid.
On this website I will post on elements of PāNu theory and how to emulate or achieve the EM2. I will also post commentary about relevant scientific studies, critique the dangerous prevailing paradigm about healthy behavior and provide links so you can do further reading on this topic.
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.
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.
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 .