Ancestral

Anti-Anxiety
Protocol
An evidence-based, traditional diet and gut healing protocol to
naturally reduce anxiety
Autumn Smith
Edited by Chas Smith

Published by Paleovalley
www.paleovalley.com

Printed in the United States of America

Copyright 2015 by Paleovalley LLC
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system,
or transmitted in any form or by any means - for example, electronic, photocopy, recording without the prior written permission of the publisher. The only exception is brief quotations in
printed reviews.

Welcome to Paleovalleys Ancestral Anti-Anxiety protocol. Taking control of your physical and
mental health is one of the most important decisions you can make. I am thrilled that you've
decided to invest in this transformation and can't wait to help you become the most vibrant and
peaceful version of yourself. Thank you for allowing me to be part of this process.
INTRODUCTION:
So, what exactly did you just sign up for?
You signed up for a revolutionary approach to health, wellness and anxiety reduction. It is a
natural approach grounded in empirical research and the traditional dietary principles practiced
by our ancestors for millions of years.
While diets role in physical health is well accepted, its role in mental health has largely been
neglected. Fortunately, within the last decade, groundbreaking clinical trials have elucidated the
association between improved diet and better mental health outcomes.
According to Julia,PhD, Professor of Psychology at Canterbury University:
of the 11 clinical trials that have been conducted exploring the association between
diet and mental health, 10 of them have demonstrated a clear association between
improved dietary principles and better mental health.
By contrast, not one trial has noted any benefit from a western-style (American) diet.
It's time to embrace the traditional dietary practices associated with positive mental health as a
way to reverse the ever-increasing rates of anxiety. The Ancestral Anti-Anxiety Protocol is based
upon research that I conducted for my Masters of Holistic Nutrition thesis. It eliminates depleting
foods and potential food allergies, increases nutrient density, and repairs digestive function. It
also includes foods documented in clinical trials shown to reduce rates of anxiety.
At the very least, it can serve as a baseline strategy for all anxiety sufferers so that
pharmaceutical therapies can be reserved only for those who do not respond to dietary change.
ANXIETY: THE EPIDEMIC
Anxiety disorders are currently the most common form of mental illness in America. One out of
five adults and one out of every eight children suffer from anxiety. These rates have tripled since
1991.
Many anxiety sufferers (including me) feel very alone in their struggles. But there is no doubt
about it.....anxiety is becoming an epidemic!
Most anxiety suffers are treated by primary care physicians utilizing psychotherapy, medication
or a combination of treatments. Recent evidence has shown these treatments to be ineffective.
Current pharmacologic therapies can also have many side effects, are addictive and fail to
address the root cause. Fortunately, emerging research has discovered that dietary therapies
may be an excellent, risk-free and cost effective alternative that can reduce or even eliminate
anxiety altogether.

Sounds too good to be true, right?

Well, it's not, and there's lots of exciting, new research to back it up.
Several recent clinical trials have demonstrated that Western-style dietary patterns (the SAD
diet) are associated with increased anxiety while traditional diets are associated with decreased
anxiety. Many experts using dietary strategies as a baseline therapy have seen some success.
We'll delve a little deeper into the relevant research later. First, I want to give you some
background about the paleo diet and why it may be fundamental to your finding lasting peace.
WHY PALEO?
(2 Million Years In 3 Minutes!)
The Paleo Diet is based on the dietary practices of those who lived during the paleolithic era
and some more recent primitive cultures. Why would we want to eat like cavemen you ask?
Experts note that our ancestors were not chronically anxious beings like we are. Researchers
have also documented that traditional cultures were free of:

Heart disease
Cancer
Type2 Diabetes
Acne
Autism
Alzheimers
Osteoporosis
Depression

Our ancestors possessed the mental and physical health that society today has lost touch with.
Fortunately, positive dietary change has been shown to improve physical and mental health
outcomes quickly. This protocol may be all that you need to reclaim the vibrant physical and
mental health our ancestors experienced.
HATE BEING A GUINEA PIG?
Me too! But, you won't with this protocol.
Countless others who have adopted traditional dietary practices have seen some amazing
results.If the results of modern day paleo dieters arent enough proof for you, just remember
that for over two million years the human diet went unchanged, and our paleolithic ancestors
thrived as a result.Only within the last 50 years during the boom of food manufacturing has the
state of our mental health taken a drastic turn.
There is an abundant body of evidence demonstrating that the incredible healing potential of
whole foods simply cannot be replicated through fortification or supplementation.While the
dietary wisdom of today has undoubtedly made many important advancements, the synergy of
whole foods still remains to be fully understood.While we may never fully understand how these
foods work, the benefits are undeniable.

Each of you will undoubtedly have a unique experience. But, your return to traditional dietary
principles will be a win-win situation for you, your health, your family and the world.
Congratulations on your decision to reclaim your physical and mental health!
Before we dive in, I just want to take a moment to acknowledge some of the experts whose
groundbreaking research has facilitated the creation of this protocol.
Dr. Loren Cordain is a professor at Colorado State University and is considered one of the
worlds foremost experts on the diets of our Stone Age ancestors. He is the author of over 100
scientific articles, The Paleo Diet (2010), The Paleo Diet for Athletes (2005), The Paleo Diet
Cookbook (2010) and The Paleo Answer (2011). He became fascinated by the paleo diet in
1987 after reading Dr. Boyd Eatons article "Paleolithic Nutrition" published in the New England
Journal of Medicine. He later met Eaton and their groundbreaking research provides the
foundation for the traditional dietary principles presented in this protocol.
Dr. Felice Jacka is a Principal Research Fellow at Deakin University Medical School and also
an honorary Research Fellow with the Department of Psychiatry at the University of Melbourne.
Since 2010, she has written over 70 papers exploring the link between positive dietary patterns
and improved mental health outcomes. Her research has given momentum and credibility to
dietary approaches based on whole foods and the elimination of processed foods.
Dr. Weston A. Price was a dedicated dentist who grew incredibly concerned by the increasing
rates of dental decay and tooth crowding that he witnessed in his patients.Price keenly noticed
a parallel between the deterioration of oral and overall health in his patients. He hypothesized
that in order to reclaim his patients lost health, he would have to locate and study those who still
possessed oral health.This brilliant insight led him on a worldwide journey to find populations of
people with excellent health who were untouched by civilization.
His results were revolutionary. He studied fourteen isolated civilizations that had avoided the
infiltration of modern-day dietary practices.He immersed himself in their lifestyle and kept
meticulous records of their dietary practices, dental and general state of health. At his journey's
end, it was undeniable that these traditional cultures had the type of health he had been
searching for. They were not only disease-free, but also possessed impressive dental health,
beautiful broad faces, and excellent bone structure. His accounts also described how these
cultures had happy, calm and joyful dispositions.
Although his original intention was to find one perfect diet, what he actually found was that no
two cultures ate the same thing and yet all enjoyed vibrant health. This also parallels the
findings of Dr. Loren Cordain. Although each culture ate different foods based largely on
geography and availability, when all data was analyzed several clear patterns emerged.
These trends also mirror the Traditional or Prudent Diets that Jackas research found and is
associated with lower levels of depression and anxiety. It is the marriage of these revolutionary
findings that forms the foundation of this protocol.
MY STORY:
By the age of 27, I had suffered from untreatable irritable bowel syndrome for 14 years.
Although it was a relatively severe issue, I had grown accustomed to the after-meal bloating,

cramping and discomfort associated with IBS. Like a lot of people today, I had forgotten what it
felt like to feel well.
After our wedding, my husband grew concerned by how severe my symptoms had become. In
the morning I was a flat-bellied fitness trainer, but after dinner I was so bloated that I looked
(and felt) pregnant.
One evening he found me groaning in pain on our bathroom floor and begged me to see a
doctor. I agreed despite the fact that I had already seen multiple physicians-- all of whom failed
to offer any solution other than Beano-o or Gas-x. When we left the doctors office with yet
another prescription for Gas-X, my husband decided to take matters into his own hands.
His tireless research lead him to the paleo diet. After incorporating its principles for 30 days, the
results were life-changing! My 14-year incurable digestive issues disappeared. Another major
side benefit was the fact that the anxiety I had suffered from since my teens was reduced
considerably.
I began to remember what it felt like to be vibrant. Everyone noticed. My stomach was flatter. I
was bursting with energy. I had less anxiety than ever before. Even my husband felt better than
he had in years.
We had a whole new lease on life thanks to high quality food.
Inspired by our new knowledge, we shared it with our immediate families who also THRIVED as
a result. Pounds were shed, arthritic pain eliminated,skin breakouts vanished, and cholesterol
numbers and other metabolic numbers normalized.
Due to our love for experimentation and a desire to confirm our findings, we facilitated a 31 day
paleo challenge for 200 of our closest friends. It was unanimous:
Everyone reported feeling better than ever!
We were hooked and soon realized we had an important job to do.
We have since dedicated our professional lives to researching and sharing the healing power of
food with everyone who will listen. Our goal is to share this health-supportive lifestyle with 100
million people through our products and information. Our only hope is that our products help
your family feel as vibrant as ours.
We sincerely hope you never settle for anything less than radiant health.
Because, thats exactly what you deserve.
<3
PROGRAM OVERVIEW
Now that we understand the history of the approach, lets get down to the program overview.
Due to the many factors involved in the etiology of anxiety, this program is broken into three

distinct phases. Here is the outline. A detailed explanation of each phase can be found in the
next section.
Phase 1: Ancestral Elimination Diet
As was discussed in the introduction, clinical trials have documented that those with better
mental health consume a traditional or prudent diet characterized by fruits, vegetables, meat
and whole grains. By contrast, those with elevated rates of depression and anxiety more often
consume a Western or American diet, characterized by processed foods, refined grains, fried
foods, processed and low quality meats and beer.
My own independent research has also discovered that anxiety is associated with the
consumption of excess sugar, gluten/grains, caffeine, alcohol, poor quality meats and manmade fats. It can also be a side effect of food allergies and impaired gut function.
This program addresses all relevant dietary factors for anxiety reduction in two distinct phases:
Phase 1 (Days 1-21)
We will begin by implementing an Ancestral Elimination Diet. This diet will combine principles of
the Paleo diet and an Elimination diet in order to emulate dietary guidelines adhered to by those
shown in clinical trials to have better mental health. In addition we will eliminate other foods that
research has shown are linked to anxiety. This phase will eliminate:

Grain (wheat, rye, barley, oats, triticale, sorghum, corn...all of them have to go!)
Processed foods
Refined sugar
Caffeine
Alcohol
Soy
Dairy
Conventionally raised meats
Man-made and rancid fats (margarine, Crisco, soy oil, corn oil, canola oil, safflower oil, etc.)
Nuts
Eggs

Seems like a lot, right? But don't worry, there's still LOTS left to eat. Here's what we'll be
emphasizing:

40% of calories from organic non starchy vegetables (5-8 servings per day) one serving = 1/2
cup)

Up to 2 whole, organic fruits per day (organic berries and green apples are best)
High quality animal products: pasture-raised pork, chicken or turkey, grass-fed beef and lamb,
wild game and fish

High quality natural fats like grass-fed tallow and ghee, pasture-raised lard, unrefined coconut
oil and avocado
*Please note that the consumption of organic produce and high quality (grass fed, pastureraised, wild fish NOT conventionally raised) animal products are critical to the success of this
program as certain individuals may be sensitive to the steroids, hormones, antibiotics,

pesticides, herbicides and genetically-modified organisms in conventionally raised products.

Pesticides, in particular, are incredibly damaging to gut and brain health due to their devastating
effects on the shikimate pathway. Our friendly gut bugs used this to create tryptophan, a
precursor to our mood-stabilizing and anxiety-reducing neurotransmitter, serotonin. Please,
please, please opt for organic every time possible!
Phase 2: Provocation (Days 22-30)
Because eggs and nuts are commonly associated with cerebral allergies (food allergies that
affect the brain), and can also be very anxiolytic (anxiety reducing) for those who are not
sensitive, a long term elimination may be counterproductive to restoring optimal mental and
physical health. For this reason, days 22-30 will be devoted to a provocation period for pastureraised eggs and raw nuts.
Since we have already eliminated many potential food allergies for three weeks, inflammation
that may have been caused by these foods should be eliminated. Now we will introduce eggs
and nuts in order to carefully assess your bodys reaction to them. This is done by consuming
each food in its pure form (only that food, not combined with anything else) in large amounts at
each meal (breakfast, lunch and dinner). This will last a period of three days. Introduce eggs in
week one and nuts in week 2.
For this phase to produce accurate results it is IMPERATIVE that you use only pasture-raised
eggs and raw (soaked) nuts. When conventionally raised eggs or roasted nuts are used, you
may simply be reacting to oils or other nasty substances used to produce them. Also, when
introducing nuts, simply choose the one variety that you consume most frequently (for me, its
almonds). Other nuts can be tested using the same protocol following the completion of this
program.
Use a journal to record the time of your meals, the servings size and any relevant symptoms
(mood swings, headaches, skin rashes, fatigue, rapid heart rate) you experience immediately
following their ingestion. Then note the effects one hour after, and several hours after. Stay
vigilant! Some symptoms can take up to 3 days (72 hours) to appear.
The fourth day in each cycle will be a rest day. Please follow the original Ancestral Elimination
Guidelines during this time.
THE SCHEDULE
Days 1-21

Eliminate grains (gluten), processed foods, excessive sugar, caffeine, alcohol, soy, dairy,

conventionally raised meats, man-made fats, nuts and eggs.

Try to consume 40% of calories from organic non-starchy vegetables
5-8 servings per day-- one serving = 1/2 cup)
Up to 2 whole, organic fruits per day (organic berries and green apples are best)
High quality animal products: pasture-raised pork, chicken or turkey, grass-fed beef and lamb,
wild game and fish (15-25% of your diet).
High quality, natural fats like grass-fed tallow and ghee, pasture-raised lard, unrefined
coconut oil and avocado (20-30% of your diet

Days 23,24,25:
Introduce pasture-raised eggs at breakfast, lunch and dinner in their pure (eggs only) form
Day 25:
Rest day! Follow the Ancestral Elimination Diet Guidelines
(no eggs or nuts)
Day 26-27:
Challenge Day! Introduce organic raw, soaked nuts (one type) in large amounts at breakfast,
lunch and dinner.
Day 28, 29 & 30: Elimination/Paleo Diet
(no nuts or eggs for those found to be sensitive).
The key to the success of this phase is eating the foods alone and eating them in large enough
quantities to elicit a response. For instance, rather than eating a combination ham and spinach
omelette to test your sensitivity to eggs, use boiled eggs instead.
Important Note:
Be very vigilant about documenting your symptoms! Many people miss this important piece, so I
want to reiterate: Food allergies commonly cause delayed reactions which makes them difficult
to detect. Symptoms may present themselves immediately or up to several hours afterward.
Some symptoms have even been noted up to 3 days (72 hours) later! For these reasons, it is
vital that you introduce one food at a time, in pure form, for three consecutive days and record
all symptoms carefully. Otherwise, you may miss one of the key elements in your wellness
puzzle.
Common symptoms that indicate you're sensitive include:
irritability, fatigue, anxiousness, skin breakouts, headaches, digestive distress, mood swings.
If you experience any of these symptoms following consumption of pasture-raised eggs or raw
soaked nuts, you are likely sensitive to them. Please discontinue their use immediately for at
least the remainder of this protocol.
Phase 3: Gut Healing Protocol (Days 31-60)
The final 30 days (and beyond!) are dedicated to gut healing, inflammation reduction and the
incorporation of supplements and stress-reducing lifestyle suggestions.
Clinical trials indicate that poor gut health is associated with anxiety and other mental health
disorders. Therefore, the final phase will combine an Ancestral Diet combined with several guthealing, inflammation-reducing and nervous-system calming strategies.
So, there you have it! Sixty days to a calm, cool, collected and radiant YOU.
Before we delve into more detail about the specifics of the program, lets first discuss what you
you need to avoid entirely and why.
PROCESSED FOODS:
Dr. Prices experience provided information regarding the contents of primitive diets and also
allowed him to study cultures that had recently been invaded by industrialized dietary

practices.He found that shortly after incorporating processed foods (white flour, white sugar,
and processed foods) into their diets, each culture fell victim to dental crowding, tooth decay,
obesity, disease, and mood changes.He also discovered that these changes could occur as
soon as one generation!
Sound familiar?
These findings parallel the obesity and mental health crisis we are experiencing today.
As we discussed above, recent research has also confirmed that physical and mental health are
inextricably linked. Many American dietary staples (refined sugar, grains, caffeine, alcohol,
GMOs, processed foods) are associated with increased anxiety. Other research indicates that
their cumulative consumption can decrease gut function which is likely one of the mechanisms
by which poor diets reduce mental health. Fortunately, high quality food coupled with a
supportive lifestyle can reverse the negative consequences of a poor quality diet in just a few
days! That is so empowering.
There is one challenge. If you've tried to eliminate processed foods, you know that...
The struggle is REAL.
Many ingredients used in processed foods are addictive, sugar and wheat being the main
culprits. Brain imaging studies have shown that sugar stimulates the brains reward centers
through the neurotransmitter, dopamine. This is similar to other addictive drugs. Other studies
have shown that sugar is even more addictive than cocaine. And, if you cant resist the bread on
the dinner table (which used to be my big struggle), youre most likely well acquainted with the
addictive potential of wheat as well. You are, after all, being primed for it every time you eat
processed foods, because almost all of them contain it!).
Food porn is a term used to describe foods that contain sugar, salt and fat in a strategic
combination which deregulates normal appetite control. Hence, the reason you never binge on
asparagus, but could easily eat 20 Oreos in one sitting.
This is your official pep talk.
I know eliminating processed foods can seem like an uphill battle, but once youve experienced
the amazing health benefits of a life without them, youll won't look back. And just to make this
transition easier, here is a little information and a few tips that will exponentially increase your
chances of success.
Let's start by defining a processed food so that we're all on the same page.....
Processed foods are anything that has been altered from its original state (other than natural
cooking methods) in its journey from the ground or barn and to your table.

If it doesn't look the same as when it is plucked from nature, it is processed.

If it doesn't come out of the ground in the exact form that you buy it from the store, it is
processed.

If it comes in a box, attractive packaging, or a can it is processed.

 If it has ingredients that you can't pronounce, it is processed.

If it has more than one ingredient, it is probably processed.
If your grandmother would not recognize it, its processed.
Processed foods not only have a lower nutrient content, but the processing dramatically alters
the way that your body processes and metabolizes it. For example, a whole, unprocessed grain
(that you will want to avoid for at least the next 60 days) will cause a more favorable blood sugar
and hormonal response than a processed grain. This happens with other processed foods too.
Healthy, whole foods become dangerous and metabolically unrecognizable once they are
processed.
Sugar, and less commonly wheat, are almost impossible to avoid these days if youre
consuming processed foods, because food manufacturers understand their addictive potential. I
also found a healthy body of research to suggest that both can trigger or exacerbate anxiety for
many individuals. Avoid them! Avoid them! Avoid them!
FEELING BLUE? Could be the CARB FLU!
Depending upon your prior level of processed food consumption, the first two weeks may be
somewhat challenging. If you currently consume large amounts of addictive processed foods,
you are likely to experience withdrawals, cravings and perhaps the carb flu.
This is normal and a sign of progress.
During these trying times, remind yourself that by consuming high quality food, you are
providing the necessary building blocks for your body parts and the neurotransmitters in your
brain. High quality, whole foods set the foundation for a structurally sound body and MIND.
Every day remind yourself of the freedom you'll feel once your anxiety is resolved. Picture it in
your mind every time you think about nibbling on a doughnut. You can also reach out to us for
support any time you need.
As they say, "Rome wasn't built in a day." Just put one foot in front of the other, and remember
your beautiful transformation will happen one bite at a time.
Now, lets get down to what to eat, how to eat, why to eat and when to eat so that you can start
reducing anxiety today!
THE ANCESTRAL ANTI-ANXIETY PROGRAM
Foods to Eliminate:

All processed foods

Refined sugar and artificial sweeteners
Grains (wheat, oats, rye, barley, kamut, spelt, etc.)
Caffeine (soda, coffee, black tea, green tea, energy drinks, etc.)
Eggs (first 21 days)
Nuts (first 21 days)
Corn

Soy
Dairy
GMOs
Alcohol
Nicotine (Not a food, I know, but worth mention)
Legumes
Conventionally-raised animal products
Non-organic fruits and vegetables
Farmed fish
Poor quality oils and fats (canola oil, cottonseed oil, safflower oil, soy oil, corn oil, sunflower
oil, hydrogenated oils and trans fats
Sugary Dressings/Sauces
All sugar-laden salad dressings (BBQ, teriyaki, etc.) are off limits! Use extra virgin olive oil,
flaxseed oil, apple cider vinegar and fresh lemon for your salads.
Foods To Emphasize:

Consume 40% of your calories from non-starchy vegetables.

Artichoke, asparagus, beets, brussels sprouts, cabbage (green, bok choy, Chinese), carrots,
cauliflower, celery, cucumber, daikon, eggplant, leafy greens (collar, kale, mustard, turnip), heart
of palm, jicama, lettuce, romaine, spinach, arugula. radicchio, watercress), sprouts, squash
(summer, cushaw, crookneck, spaghetti, zucchini), swiss chard, tomato, turnips, kohlrabi, leeks,
mushrooms, okra, onions, peppers, radishes, rutabaga, salad greens (chicory, endive,
escarole).
Aim for 5-8 servings daily. Non-starchy vegetables should fill up half of your plate at mealtime.
Have them raw, roasted, juiced, sauteed or baked.

Consume up to 2 whole servings of fruit per day.

Opt for low glycemic versions such as green apples, green-tipped bananas, raspberries,
blueberries, blackberries and strawberries. Eat them with fat to help keep blood sugar steady.
ex: organic berries drizzled in unrefined coconut oil.

Consume 30% of your calories from high quality fat.

Unrefined coconut oil, avocado, extra virgin olive oil (except for cooking), grass-fed tallow and
lard, pemmican, grass-fed ghee

Consume 30% of your calories from high quality protein each day.
Grass-fed beef, lamb & bison, pasture-raised eggs, turkey, pork, wild game, wild fish such as
sardines, oysters, shrimp, salmon, halibut)

Use simple, organic spices and seasonings

Vinegar, all spice, salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard,
oregano, parsley, rosemary, tarragon, thyme, turmeric

 Use organic almond milk (made at home) as a dairy substitute

Eat organic, seasonal and local when possible
Stay hydrated.
Opt for one half of your weight in pounds, in ounces per day of high quality, filtered water.

Consume Soaked/Sprouted Nuts

(From day 22-60 for those who are not sensitive).
Avoid nuts for the first 21 days of this program. If you find that you are not sensitive to them, feel
free to reincorporate them as you like, but always soak or sprout them! Heres why.
A plants seeds have natural defenses that protect it and allow it to germinate. When you soak
or sprout these nuts and seeds the phytates that protect them are broken down and the
nutrients are released and available for absorption. If you have ever noticed you have difficulty
digesting nuts and seeds, these little protective barriers may very well be the problem.
In order to soak or sprout your seeds, add a teaspoon of high quality unrefined sea salt to a
container of filtered water. Place the nuts or seeds in the water and allow to sit for up to 12
hours. When sprouting, leave the nuts for a period of several days changing the water every 24
hours.Strain the nuts when finished and voila!
If you're wondering how you can make delicious meals throughout this program, please
consider purchasing our recipe book bundle. You'll get 6 recipe books that will keep your
tastebuds, waistline and brain happy! You can find them here: CHAS ADD LINK
ANTI-ANXIETY SUPERFOODS
The following foods and nutrients have been empirically documented to keep anxiety at bay.
Adding them to your diet regularly will exponentially increase your chances of feeling cool, calm
and collected.
Vitamin B-rich Foods
Brewers yeast, dark leafy green vegetables (2-3 servings per day), grass-fed liver and grassfed/pasture raised high quality animal products.
Calcium and Magnesium-rich foods
Dark leafy green vegetables (2-3 servings per day), wild sardines, oysters, salmon (with the
bones in)
Sea Vegetables
seaweed (nori and kombu)
Black Pepper
Passionflower Tea

Fermented Foods
Grass-fed red meat
According to studies published by Dr. Felice Jacka, red meat was the most highly correlated
with anxiety reduction of all foods, especially in women. Try using our grass-fed beef sticks
daily. They are fermented and 100% grass fed and finished. Best of all, they were inspired by
Dr. Jacka's research.
Cinnamon & Fenugreek
Both stabilize blood sugar which prevents anxiety.
Onions, Artichokes, Scallions
These food are prebiotics that will provide food for the beneficial bacteria in your gut.
Brazil nuts
High in zinc, selenium and B vitamins which are all important nutrients for mental health
Roobios Tea
Contains a wealth of antioxidants and serves as an amazing replacement for coffee or
caffeinated tea. Drink liberally!
Wild Cold Water Fish
Salmon, sardines, mackerel and anchovies are important sources of amino acids and valuable
omega-3 fatty acid which can help reduce anxiety.
Pasture Raised Organic Eggs
A veritable superfood (if you are not sensitive). They contain the amino acid, taurine, which is
known to have calming effects. Be sure to eat them regularly after you've eliminated and
reintroduced them without issue.
Shittake & Maitake Mushrooms
Improve the immune system which helps your body fight stress and reduce inflammation.
Organic Raw Soaked Almonds
Contain B vitamins, magnesium, calcium, and iron which are important nutrients for calming the
mind. Use them liberally if you're not sensitive.
Organic Berries
High in antioxidants and other nutrients that help the body fight inflammation and boost mood.
Organic Bananas
Bananas contain tryptophan (a precursor to serotonin), potassium and B vitamins which make
them an exceptional brain food.
In order to fully eradicate your anxiety, there is more to consider than WHAT you are, and are
not, eating. It's also important to learn HOW to eat and how to keep your blood sugar steady.
Here are some helpful tips to do just that.
Part 1: Section 2 - How To Eat

Many people today eat on the go, while multi-tasking or with incredible speed.It is far too rare
that we take our time, eat in a relaxed setting with those that we love or savor our food.While
this seems like a mere luxury, recent research has shown that the way that we eat can
dramatically impact nutrient absorption and anxiety.
Eating too quickly can incite the stress response which leads to increased anxiety, decreased
digestive capacity, nutrient excretion, and appetite deregulation. This occurs due to our cephalic
digestive requirement which is only satisfied when we notice and enjoy our food. When we don't
pay attention, i.e. eat like most Americans do today, this requirement is not met, and your body
believes it has skipped a meal.Your appetite will be increased as a result. The stress response
will also cause nutrient excretion and increase the chances of you wearing your dinner as fat.
Ouch!
In order to avoid these negative consequences, use the following guidelines...
1. Eat slowly.
Place your fork down between each bite. Pace yourself with the slowest eater at the table.
2. Eat in a relaxed manner.
Before each meal take 5 breaths (in through your nose for 4 counts,and out through the
mouth 4 counts.
3. Eat with those you love.
When you eat with those you enjoy, you are more likely to be relaxed. Research has
shown this leads to greater nutrient absorption.
4. Eat things you like.
Studies have also shown that when you eat a meal you enjoy, nutrients are better absorbed
and utilized. Subjects in one particular study ate two meals of the same composition.The
first was served in whole food form, and the second was the exact same ingredients blended
together.The results demonstrated that more nutrients were absorbed when the food was
enjoyed, and when it was a meal that the subjects personally enjoyed.
Important note: Please remember, that this is definitely NOT permission to eat low-quality, processed
foods, because you enjoy them. It is, however, an invitation to explore new paleo-approved substitute
recipes that allow you to enjoy healthier versions of the low quality, processed foods you once loved! We
have tons of recipe books to help you so email autumn@paleovalley.com if you're interested. Seriously. I
just made a home-made chicken nugget happy meal that left me (and my grateful family) feeling fantastic.
There's almost nothing that can't be made in a paleo-friendly way these days, so don't cheat...explore
new recipes!

5. Eat with awareness.

Notice the color, texture, smell and taste of your food.Be present and savor your food so that
your Cephalic Digestive Response is satisfied, and your body recognizes that it has been
nourished.

Many people experience anxiety around food due to cravings. Although you may be thinking
that such a strict diet will be another source of cravings, hunger and anxiety, that's actually the
opposite of what we find. Once you've made it through the tricky detox period, your body will
become better at burning fat, and you will feel a freedom around food that you've likely never
experienced.
In order to get there and maintain your new lifestyle, you have to understand WHY you eat. In
an ideal world, we would all eat only when we are hungry and stop when we're 80% full. But that
doesn't always happen. Many people also eat due to:

Boredom
Anger
Stress
Celebration
Financial considerations
Loneliness
Fatigue
Social Pressure
Food addiction

But eating for any of the reasons above, often leads to poor food choices. Not to mention that
throughout this process, cravings are inevitable. Therefore, in order to successfully navigate and
tame your cravings, you must first become informed about them.
According to Marc David, founder of the Institute for the Psychology of Eating (IPE), cravings
come in three types:
1. Supportive
Supportive cravings provide something your body needs.When you are low in calcium, you
may crave milk or ice cream.These types of cravings can many times be the result of poor
quality foods.Hopefully, by the end of this protocol most of them will be eradicated thanks to
your new nutrient-dense meals.
2. Destructive
These cravings are the result of a distorted yearning in the body. The body has been duped
into thinking it needs certain substances.These cravings are commonly for sugar, caffeine,
wheat and processed foods. I associate these types of cravings with the addictive qualities
of food.Although we would love to believe that our body always knows best, drug addicts
and alcoholics prove that this may not always be the case.
3. Associative
These cravings arise for foods that have a meaningful relationship with our past.When I grew
up, Velveeta Shells & Cheese was a regular part of family meal time. To this day, the thought
of it brings a smile to my face. However, I never eat it anymore due to the inevitable and
excruciating consequences of a bellyache and emotional roller coaster that follows.
Understanding your cravings can help enable you to act only on those that support your health
goals.

It's also important to understand the difference between a craving and genuine hunger.
The following tips should help you differentiate between the two:

Take 5 deep breaths

This can take you out of the stress response and calm your central nervous system.When
you are calm, you are a far better judge of whether or not you are truly hungry.

Ask yourself the following questions:

Do I actually have hunger pangs?

Can you feel the rumbly grumblies in your stomach? Or is this a craving in the mind?If you
are eating due to boredom, anxiety or anger, simply acknowledge the desire and find a
healthier coping strategy such as a walk, meditation, or a phone call to a friend.
Am I willing to eat a healthy meal or is my body solely in search of junk food?

This is a big one. If all you're looking for is junk, this is a big indicator that you are
experiencing a nonessential craving.Even if your body is in search of a specific nutrient, you
are definitely not going to find it in junk food. If the craving seems insurmountable, try a
sweet piece of fruit. Organic fuji apples or berries are my "go-to craving food", and I am
never disappointed.
Am I actually just tired and cranky?
When you don't receive enough sleep, your cravings will be far more frequent.If today is one
of those days and you can't keep cravings at bay, opt for a catnap and enact a plan to
maximize your sleep each night thereafter.Getting a good solid eight hours of sleep can do
more to kill cravings than any other strategy.
Am I actually just thirsty?
Research has shown that cravings for food can simply mean that your body is thirsty.Before
you give in to your cravings, try a nice glass of filtered water with a pinch of high quality,
unrefined sea salt.The water will keep you hydrated, and the sea salt will provide minerals
that are great for boosting your mood. Win-win!
Am I bored, lonely or experiencing an intense emotion such as sadness or anger?
As an emotional eater, I have significant experience with this. What I have found is that there
is no emotion that is aided or abated by overindulgence in junk food.In fact, many times all I
get from the exchange is a headache, a belly ache and some pretty intense remorse.
The sweet treats and junk food that we have learned to lean on in moments of duress stimulate
receptors in our brain that create a feeling of happiness.Science has proven this.While this
seems like an adequate solution, it is only possible long-term health consequences.

The fleeting "moments" of happiness are really nothing more than borrowed time. The resulting
blood sugar crash will likely make you more anxious and hungry than before. If you are about to
be defeated by the craving, follow these steps:

Drink water with a pinch of high quality salt

Take 5 deep breaths
Call a friend who knows about your protocol to help talk you off of the ledge
Reach out on our Paleovalleys support page for others who are definitely experiencing the
same cravings
Eat a sweet piece of whole fruit
Complete a pleasure inventory. This is my favorite craving secret weapon. Take ten minutes
and write down your top ten non-food things that give you pleasure. Then complete one of
these things or activities next time your cravings strike. This has worked for me and many
others whom I have shared this with. Take time now to write your favorite ten non-food related
activities.
Heres my list:
1. Hiking at Runyon Canyon
2.Making a new playlist to listen to while I exercise
3. Watching a TED lecture
4. Calling a family member
5. Getting 20 back scratches from my husband
6. Getting a massage
7. Lying in the sun for 20 minutes
8. Writing a small note of thanks to someone who has helped me
9. Watching my latest series on Netflix
10. Scheming as to how I can help someone I value

The Moral of the Story

Instead of fighting cravings, simply acknowledge them and seek to understand their origin.
When you assess your cravings analytically, you are then able to decide whether or not they
serve your current goals. In times of desperation, bring out the big guns and use the last-ditch
tips above!
Just know that...
As a result of a 5 year adherence to a traditional diet, I am completely free from cravings and
the blood sugar fluctuations that used to cause anxiety! This will eventually happen for you too.
With practice and dedication, your addicted appetite will eventually dissolve and reveal the
inner body wisdom that will enable and promote healthful, nourishing choices.

Part 1: Section 4 - When To Eat

Another important step in anxiety reduction is the stabilization of blood sugar. Traditional diets
often create stable blood sugar naturally, but there can be other factors (inadequate sleep,
stress) that can cause erratic blood sugar even while consuming a traditional diet which could
undermine your results.

One way to ensure your blood sugar is nice and stable is to use a glucometer (similar to those
who have Type 2 Diabetes would use). In fact, this is the ONLY way to ensure that the foods
you are eating (and the lifestyle you are living) are serving you well. If you would like instructions
on how to do this, please email me at autumn@paleovalley.com. For those of you not quite
ready to prick your finger, here are a few tricks that also promote blood sugar stability..

Consume high quality protein with every meal and snack.

Eat a protein-heavy breakfast (aim for 20 grams) and fat which will provide energy, stabilize

blood sugar (mood) and ignite your metabolism.

Plan ahead for meals and snacks. Carry Paleovalley 100% grass-fed beef sticks, homemade
trail mix and fruit with you.
Be sure to eat slowly and chew each bite 30 times to enhance absorption and ease digestion.
Follow of the guidelines of this program strategically to eliminate blood sugar "bombs" such
as caffeine, alcohol, refined sugar, excessive fruit, fruit juice, nicotine, grains, baked goods
soda, energy drinks and processed foods.
Learn to manage stress with deep breathing, meditation and a positive mindset.
Find exercise that you love and do it moderately every day (or 6 days a week). Dance, a 20
minute walk or our Paleovalley yoga collection can help keep your mood and blood sugar
steady.
Remember, dinner should be your smallest meal of the day.Eating large meals in the evening
can be detrimental to your health. When we eat right before bed, the mental and physical
repair that should be happening while we sleep will be sacrificed. Instead, we end up
digesting our food.This results in inadequate repair of your body and mind.Eating right
before bed also encourages fat storage. You will not be using the food that you ate as energy,
you will instead be wearing it.Consuming a smaller dinner at least 3-4 hours before bed time
ensures that digestion occurs optimally, and that your mind receives the rejuvenation it
deserves.
Two teaspoons of cinnamon, 200 micrograms of chromium picolinate, bitter melon extract,
post-meal exercise and adequate sleep will also help immensely!

And now....one of the most important phases of all....the PREPARATION PHASE

As the adage says: "When you fail to plan, you are planning to fail." Because these next 60
days will be filled with ups and downs and twist and turns, it is imperative that you are
intentional and not nonchalant.
You have to SHOW UP -- each and every day.
Just as professional athletes cannot rely solely on their innate talent alone when they walk onto
the field, you cannot enter this protocol without preparation if you want life-altering results.
Remind yourself daily that this protocol is an incredible opportunity. A gift to yourself.Give the
experience the emphasis it deserves and set yourself up for success. The following strategies
will help you explode off the starting blocks.
Before you begin...
1. Get your enemy out of the kitchen!

Take all of the nutrient-starved foods adorning your kitchen and throw them away.I know this
may be frightening, but it's for the best.If you are opposed to wasting even low quality food,
one expert suggested giving them away to someone you don't really like. While I don't
advocate cruelty, I do think this is a rather entertaining approach :)
2. Sequester food
Sequester food to one room of the house. That way when meal time is over, you can fully
move on with your day.
**For those of you who may not be complete kitchen commandos, (i.e. you have non-compliant friends
and family), your first step is to encourage them to join you. If they accept, then celebrate this success
and congratulate them on an excellent decision. If they reject your offer, accept their decision, but ask that
they also respect your efforts and process. This would obviously not include humorous and insidious
attempts to lure you off of your protocol. Remind them that contributing to your demise is not a very
loving decision :-)

3. Get a partner!
Social support is powerful. We are wired at a very basic level to need others. Research
shows that those of us with thriving relationships also enjoy thriving immunity, life satisfaction
and overall health. Even if you don't have perfect relationships, use this opportunity to create
a new one or to strengthen an existing one.
4. Plan your meals

This is important for so many reasons--especially for those of you who are mothers and have
the responsibility of feeding your family. Making a plan early in the week gives you clarity,
prevents waste and assures that you have everything you need.Sit down for 30 minutes on
Sunday (or whatever day begins your week) and plan your meals for the rest of the week.
5. Batch cook and have "go-to meals" to start the week with a bang
You can cross every "t" and dot ever "i", but life will still tear the rug out from under you from
time to time.Work may run late, traffic might be horrendous, or someone may call needing
your help. None of these will end in nutritional tragedy if you plan for it.
Have healthy meals and snacks around the house for emergency situations. Make stews,
salads, and other large meals that will lead to left overs.My husband and I love to go to the
farmer's market and buy tons of kale, cabbage, broccoli, carrots, onions, and other veggies to
make a huge salad that will last us half the week.We do this process twice a week to
maintain freshness. You can also boil eggs (except for the first 30 days!), buy fresh organic
fruit, use our 100% grass-fed beef sticks or organic super foods bars and have large bags of
raw/sprouted nuts lying around. Grab them when life gets chaotic!
6. Journal
Not everyone will have the time to meticulously record each meal, but it can be a very
powerful tool for those who do.It is a means of accountability, and the process of having

actually document it may even deter your cheating ways. I have also heard of people who
designate a friend or family member who they must show their list to at each day's
end.Journaling helps keep you engaged throughout the entire process.It provides a record
of your positive decisions which allows you to celebrate your successes, heighten your
awareness and strengthen your resolve all at once.
7. Ditch The Perfectionism
We hope you never have a "bad day" during this protocol,but let's face it, we are ALL
vulnerable sometimes. One hundred percent compliance is the fastest road to success, but it
isn't the only one.When and if you fall victim to a Faileo, simply enjoy your "cheat", learn
from it, accept the mistake and move on. Obsessing about your mistakes will only make you
more likely to fail again. However, please remember that each notch in the "cheat" belt delays
your results.
Before you begin, make sure you can check off the following boxes:

Remove "bad foods"

Find social support and alert those around you so they can be supportive
Plan your meals in the beginning of the week
Establish "go to" meals that are available for times of crisis
Use a journal to record your successes and mishaps
Do your best to be 100% compliant... but don't derail your entire protocol if you're not.

AN IMPORTANT NOTE ABOUT Caffeine:

I used to LOVE caffeine, so I can relate to the the struggle some of you may experience trying
to eliminate it. Due to its association with anxiety, however, this is one dragon you will certainly
want to tame. Everyone (and I do mean EVERYONE) whom I have helped eliminate caffeine
thanks me for it. And, I have no doubt you will too in time.
But, it's not always easy. This warm-up period will work to reduce your use of coffee and
caffeinated tea consumption slowly. As for energy drinks, soda, sweet tea and frappuccino-like
concoctions, they are no longer an option effective IMMEDIATELY. The sugar and caffeine
combination in these beverages is incredibly detrimental to your health and sure to promote
anxiety. Beyond that, even organic, Swiss-water processed coffee can be an issue for some
anxiety sufferers. Here's why...
Caffeine incites the fight or flight response (i.e. stress response) which increases levels of
cortisol and epinephrine. It can also be addictive, reduce immunity, cause nutrient excretion,
interfere with sleep and accelerate aging.
Despite its acceptance as part of a normal diet, no study has ever proven that caffeine was in
any way beneficial. And contrary to popular belief, it does not actually provide increased mental
clarity or productivity. In the wordsof J. Murdoch Richie,

There is no doubt that the excitation of the central nervous system produced by large amounts
of caffeine leads to depression."
Researchers have also found it can cause anxiety, exacerbate anxiety and lead to panic attacks
in certain individuals.
Caffeine also takes you out of alignment with your body's natural rhythm.When we are tired, it
means that we need rest, not more caffeine.When we repeatedly ignore our body's requests for
sleep or rest, we set the stage for disorder.
When youare tired, take a 20 minute catnap instead of powering through with a cup of coffee.
You will be honoring your body and preventing stress, anxiety and maybe even depression.
Week 1:
If you have to drink coffee, restrict yourself to half your normal serving in the morning and at
lunch and always with food! If you usually have two cups of coffee in the morning, make sure it
is organic and swiss-water processed. Opt for one cup. Avoid all caffeine after noon.

Week 2:
Restrict all caffeine use to the morning. Have only one serving not exceeding 16 ounces. If you
are drinking coffee, try to make the switch to organic black tea. If you are already drinking black
tea, try switching to organic green tea. If you are drinking organic green tea, make the transition
to organic white tea. If you are already drinking white tea, try switching to herbal tea. Again,
restrict this use to one serving (8-16 ounces) in the morning (anytime before noon) and be sure
to sip it slowly. Enjoy it, because it will be your only one for the day!
Helpful hint: Taking 1000 mg of fully buffered ascorbate (powdered vitamin C) 1-3 times per day
can help negate nasty withdrawals.
Whew! We're on our way. Now that we know what we need to do for the first 21 days, lets move
on to Phase 2.
PART 2: Days 22 -30:
The Provocation Period!
This week is a continuation of your paleo/elimination diet with 2 small changes. For this 8 day
period, we will challenge pasture-raised eggs and raw nuts so that those who are not sensitive
can continue to enjoy them and experience their anxiety-reducing benefits.
Begin by maintaining the paleo/elimination diet guidelines. On day 22-24 introduce pastureraised eggs in their pure form: ex: boiled, scrambled, poached and be sure to eat them in large
amounts (2 eggs) at each meal if possible.
*MAKE SURE THE EGGS ARE PASTURE-RAISED AND ORGANIC. IF THEY ARE NOT, YOU
MAY HAVE A REACTION THAT IS NOT DUE TO AN EGG SENSITIVITY.
Continue this for 3 days ( Days 22, 23 & 24). Watch for symptoms to emerge such as
headaches, fatigue, nausea, digestive distress, bloating, changes in sleep, itchiness, diarrhea,
rapid heartbeat, mood issues, skin breakouts, joint pain, or anxiety. Typically, symptoms will

occur within 10 minutes or up to 12 hours later. If symptoms occur, stop consuming the eggs
immediately.
Rest on the fourth day (day 25) and return to your paleo/elimination protocol to let any
inflammation that may have resulted calm down.
On day 26 introduce your favorite raw, soaked nuts (in their pure form ex: almonds, cashews or
pistachios, pecans) at breakfast, lunch and dinner for 3 consecutive days. Be sure to stop
consuming them if symptoms occur. If you typically consume more than one type of nut, you
may want to lengthen this phase and introduce each one individually for 3 consecutive days.
Always remember to let your body rest on the fourth day. Be sure to use a journal to record
relevant symptoms and observations.
Now that you're getting into the swing of the ancestral way of life, and you've determined
whether or not eggs and nuts work for you, let's move on to the final phase of this protocol!

Phase 3: Days 31-60:

The Gut healing Protocol
Phase 3 continues with the ancestral dietary principles (excluding eggs and/or nuts for those
who are sensitive), but will also incorporate several gut-healing strategies.
Recent research has shown that the gut and the brain are inextricably connected. Therefore,
restoring gut health is absolutely essential to the long term remission of anxiety. In order to heal
the gut we must follow the 5 R's protocol designed by the Institute for Functional Medicine:
REMOVE: Nutrient depleted foods, processed foods, poor quality fats and oils
REPLACE: Processed foods with whole food versions, digestive enzymes and HCL
REINOCULATE: (Repopulate) beneficial probiotics and prebiotics from food and supplements.
REPAIR: The gut lining using food and supplements
REBALANCE: Find the root cause and implement stress management, improve sleep patterns,
exercise, and reframe negative attitude and belief systems.
As you may have noticed, the first two steps have already been achieved during phase 1 and 2.
During phase 3 we will focus on the other salient elements of gut health: optimizing digestion,
promoting regularity, restoring populations of beneficial bacteria, reducing inflammation/ gut
healing, calming the nervous system.
Part 1: Optimizing Digestion:
The neurotransmitters that keep us calm and happy are built from the food we eat. Therefore, if
we're not digesting our food properly, our mood and health will suffer. A commonly overlooked
cause of inadequate digestion is low levels of stomach acid (HCL). Many people suffer from this
condition. If you tend to burp a lot after eating meat, you may be one of them.
Don't fret. By increasing your stomach acid production, you'll improve your ability to break down
protein. This increases your ability to produce mood-boosting and anxiety-reducing
neurotransmitters. It will also keep your belching to a minimum. Good news all around.

To naturally improve your stomach acid levels drink raw, unfiltered, apple cider vinegar (with the
mother") diluted in 8 ounces of filtered water each morning and 15 minutes before each meal.
Bragg's sells an excellent apple cider vinegar that can be found in most stores.
For those of you who need a little more tweaking even after you incorporate the apple cider
vinegar trick for 7 consecutive days, you can also supplement with Betaine HCL. Here's an athome test you can use to determine how much you should be taking...
Begin by taking one 350-750 mg capsule of betaine HCL with a meal containing protein. If your
levels of HCL are optimal, you will feel discomfort--especially heartburn. If you dont feel
heartburn or discomfort, at the next meal take two capsules. If you still dont notice a reaction,
then continue increasing the amount of capsules you take with each meal using up to 8
capsules at a time if necessary.
When you experience tingling, heartburn, diarrhea, unease, digestive discomfort, neck ache,
back ache, fatigue or any other symptom, you have taken enough. Cut back by one capsule per
meal thereafter. Also, remember that with smaller meals you may require less HCL, so you may
reduce the number of capsules taken. Those with moderate HCL deficiency generally show
rapid improvement in symptoms and have early signs of intolerance to the acid indicating your
body has adequate stomach acid again.
If you experience tingling, burning or any other uncomfortable symptom, you can neutralize the
acid with one teaspoon of baking soda diluted in 8 ounces of water. If the discomfort persists, be
sure to discontinue HCL supplementation and consult your health care professional.
While these dosages may seem large, a normally functioning stomach manufactures
considerably more---about 2,000 mg per meal. As your gut issues are resolved, you will be able
to wean yourself off of this supplementation and rely solely on digestive enzymes, bitters, and
apple cider vinegar diluted in 8 ounces of water.
It's also important to note that chronic stress can be at the root of inadequate stomach acid. Use
the tips in this last section to find out how you can reduce stress and restore your levels.
To further facilitate optimal digestion, please use the following guidelines:
1. Food combining
For those with weaker digestion, try consuming the protein component of your meal first. This
will give the body time to break the protein down efficiently, and the carbohydrate portion of the
meal will help to stimulate the release from the stomach so that food keeps moving.
2. Mindful eating
Chew thoroughly and eat mindfully. Slowing down to notice your meal gives the digestive tract
time to adequately prepare to receive it. Your teeth are also your most underrated digestive
"organ." Chew your food well. The rest of your digestive system won't have to work so hard!
3. Digestive enzymes

If you suffer from bloating and/or gas and feel full for extended periods of time after meals, you
may have depressed levels of digestive enzymes or hydrochloric acid. Taking a full spectrum
digestive enzyme or hydrochloric acid supplementation (Betaine HCL 300-750 mg per capsule)
may help improve digestion. Digestive enzymes will also help to break up toxins and plaque that
accumulate in the bowel. Take digestive enzymes prior to each meal. Choose one with the
following criteria for best results:
A total of 613 mg that includes:
Protease 30,000 USP, Amylase 32,000 USP, Lipase 2,100 FIP, Lactase 1,600 ALU,
Sucrase 300 INVU, Maltase 32,100 DPo, Phytase 1.7 PU, and Cellulase 350 CU).
4. Incorporate Cholagogues
Cholagogues are foods that stimulate bile production and include radish, artichoke, dandelion,
chicory, mustard greens, and turnip greens. 3 to 5 servings per week.
5. Drink Organic Ginger Tea
Organic Ginger Tea will help to improve digestion and the overall functioning of the stomach.
Drink liberally or when experiencing digestive distress.
6. Easily Digestible Foods
Use Paleovalleys Soups and Stews Recipes to take the burden off of your digestive system.
Soups and stews are easily digested and assimilated.

Part 2: Optimizing Transit Time

For those of you who suffer from constipation, rectifying this situation is priority number one.
Even if you dont suffer from constipation, we want your bowel movements to include at least
one, well-formed stool per day. For those with a flair for experimentation or who arent sure
about the regularity of their bowel movements, you can easily assess your transit time (the
length of time it takes your food to move from mouth to anus) in the comfort of your own home.
Testing Transit Time:
If the stools are typically light colored, choose a dark marker, such as 23 beets, 1 gram of
charcoal tablets, or 2 tablespoons of liquid chlorophyll. If stools are typically dark, choose a light
colored marker such as a tablespoon or two of corn kernels or sesame seeds. Ingest the marker
after the first bowel movement of the day. Record the time the marker was ingested. Be sure to
note the time. Check every bowel movement from that day forward. When a bright green (if you
took chlorophyll) or red color (if you ate beets) appears in your toilet bowl, note the amount of
time that transpired since they were ingested. To ensure an accurate reading, you may want to
perform this exercise more than once and vary the time of ingestion. An optimal transit time is
between 24-40 hours. Anything longer than that suggests compromised and sub-standard
elimination.

Stool Quality:
As faux paux as it may seem to check out the qualities of your daily movement, your stool can
actually tell you a lot about the state of your health. It can be an important indicator that things
are running smoothly or could be your first sign of disease and imbalance.
In an ideal scenario you will notice the following characteristics:

One to three movements per day

Stool will be well-formed and smooth
Stool should be medium brown
Approximately 12 inches total should be excreted each day

When your stool deviates from these specifications, you may not be using all your nutrients to
their fullest potential which can lead to nutrient deficiency. You could also be increasing your
toxic load which creates toxic buildup.
Begin to notice changes in your daily movement and refer to your journal to check what you
have eaten the day(s) prior. You dont need to write a novel about your daily movements, just
remain curious about them, notice them and interpret changes as clues to what your body may
need you to do differently.
If your stool is deviating from the "ideal scenario" here is what it could mean:

Green or yellow may signal antibiotic use or inadequate beneficial flora

Black stool can indicate upper intestinal tract bleeding
Tan or gray can suggest a blockage of the common bile duct
Greasy stools can signal a condition called steatorrhea
Red in the stool may mean lower intestinal tract bleeding, hemorrhoids or
diverticula
Mucus or pus in the stools could indicate intestinal inflammation

Follow these guidelines to optimize bowel health and effectively eliminate toxins.
1. Fiber, fiber, and more fiber!
Fiber is a magical substance. The fiber content of food can help to moderate blood sugar surges
and also protect against obesity, type 2 diabetes, heart disease and cancer.
Paleolithic fiber consumption was approximately 100 grams per day. Today, the average
American intake is 8-20 grams. In this program, we aim to consume 50 grams of fiber per day.
This level of consumption has been found to stabilize blood sugar as effectively as diabetes
medications which prevents anxiety.
There are two types of fiber: insoluble and soluble. Insoluble fiber will keep your bowels moving,
promote a healthy PH and reduce your risk of colon cancer. Soluble fiber creates a gel when
mixed with water and will promote satiety, moderate blood sugar surges, decrease bad
cholesterol levels and help bind to toxins. It is found in fruits, vegetables, nuts, flaxseeds and
psyllium husks.

Two pieces of organic fruit per day, 2 servings of leafy greens per day, 2 servings of cruciferous
or sulfur vegetables per day, and 2 servings of brightly colored vegetables per day will be a nice
foundation for your fiber needs.
2. Additional fiber supplements
In addition to fiber from food, ground flax seeds and psyllium husk are two remedies that also
help to keep your bowel movements regular. Grind organic flax seeds in a coffee grinder and try
to add two tablespoons to your food each day. Organic psyllium husk can also be taken once or
twice per day to increase your fiber intake.
3. Aloe vera
Aloe vera has been found to be effective for constipation. Try drinking 2-3 capfuls or up to 3
ounces in a small glass of filtered water daily.
4. Magnesium
Magnesium citrate has also been proven effective for those who suffer from constipation. Try
150-700 mg before bed.
5. Vitamin C
2000-3000 milligrams of fully buffered ascorbate acid per day has been shown to be helpful for
constipation. You may also try adding organic acerola berry to your morning shake.

Part 3: Restoring Healthy Levels of Bacteria

Our gut contains trillions of bacteria. In fact, there are more bacteria in your gut than there are
cells in your body. Research has also documented that these gut bugs, known as our
microbiota, are powerful predictors of overall health.
This microbiota is also powerfully influenced by our diet and use of medications. Whole, fiberrich foods and fermented foods support the growth of beneficial bacteria. On the other hand,
antibiotics, sugar, chlorinated water, vitamin and mineral imbalances, toxic exposure, stress,
and diets heavy in refined foods support the growth of pathogenic bacteria.
Pathogenic bacteria produce harmful chemicals and toxins that increase our toxic load, cause
digestive distress, and damage our gut lining. When too many pathogenic bacteria proliferate, it
leads to a microbial imbalance called dysbiosis. A state of dysbiosis can eventually lead to a
leaky gut which is implicated in anxiety and many other diseases. On the other hand, beneficial
bacteria facilitates proper digestion, absorption, and assimilation of the foods we eat.
Whether you are currently suffering from dysbiosis or not, restoring the levels of beneficial
bacteria will greatly contribute to your ability to absorb nutrients and prevent nutrient
deficiencies associated with anxiety. The guidelines of this program have already eliminated

foods that encourage the growth of dangerous bacteria. However, two weeks of healthy eating
cannot undo years of damage. The restoration process will be ongoing. Employ these strategies
for the remainder of the program (and beyond!) to restore your healthy bacteria.
1. Increase prebiotic intake
Prebiotics are indigestible fibers present in certain foods that beneficial bacteria use to grow and
flourish. By consuming prebiotics, we support the colonization of the right kinds of bacteria in
our gut. This includes foods like Jerusalem artichokes, onions, leeks, dandelion greens,
asparagus and chicory root. Aim for at least 3-5 servings per week.
2. Supplement with fermented foods
Fermented foods are superfoods in terms of healing and optimizing digestion. Fermentation
supports the growth of beneficial bacteria in our gut, increases the nutrient value of foods, and
provides a wealth of enzymes which facilitate digestion. Include fermented foods like sauerkraut
regularly.
You can also ferment your own foods at home with mason jars and a starter culture. Check out
our fermentation guide and recipes for complete instructions. You may also want to try our 100%
grass fed and finished fermented beef sticks in Regular, Jalapeno, Garlic Summer Sausage
(coming soon!), Summer Sausage (coming soon!) each with 675 million - 1 billion CFU
probiotics per stick.
3. Take a high quality probiotic
Probiotics are beneficial for almost everyone. Opt for a refrigerated and therapeutic-level brand
containing as many different strains of beneficial bacteria as possible. Beneficial strains include:
lactobacillus acidophilus, L-bifidus, L.plantarum (soothing to the small intestine) and
saccharomyces boulardii, Lactobacilli: L. acidophilus, L. rhamnosus, Bifidobacteria:
B. bifidum, B. lactis, B. longum, B. breve).
Refrigerated supplements with 10-20 billion organisms are highly recommended as are those
that contain a batch number, and an expiration date. If initially you experience digestive distress,
this can be normal. Simply reduce your dose by pouring a small amount from the capsule and
build up to the recommended dosage over time.

Part 3: Restore The Integrity of the Gut

As discussed previously, many people today suffer from a condition known as leaky gut or
intestinal permeability which is known to exacerbate anxiety. In this condition, the once tight
junctions in our intestinal tract begin to swell and separate. This can happen as the result of
repeated irritation from a low quality diet, overuse of NSAIDs (ibuprofen and aspirin), antibiotics,
food sensitivities, stress and infection. When this occurs, undigested food particles are able to
leak through your intestinal walls and gain direct access to the bloodstream. Because your body
is unable to recognize large particles and 70% of your immune system resides in your gut, an
immune response is activated which causes inflammation.

Even if you do not suffer from digestive symptoms, you still may have a leaky gut. In fact,
ANXIETY, acne, rosacea, food sensitivities, allergies, autoimmune conditions, mood issues,
hormonal imbalance, candida overgrowth, chronic fatigue and fibromyalgia are all common
indicators.
Important Note: If you have a leaky gut, you most likely have imbalanced flora, and if you have
imbalanced flora, you most likely have a leaky gut. Be sure to follow the entire gut healing
protocol. The traditional dietary guidelines in phase 1 and 2 will do most of the heavy lifting
required to remove irritating substances so that you can restore your gut. Here are a few
additional techniques to support this process. Use these techniques for the remainder of this
protocol (and beyond) and remember fully healing your gut will take time, patience and
persistence. Most of you will need to use them beyond this 30 day process for optimal results.
Gut Healing Techniques
1. Healing bone broth
Bone broth is one of the most nourishing and supportive foods in the world. It is made from
filtered water, apple cider vinegar and bones from grass-fed/pasture-raised animals. Go to your
local farmers market or your local health food stores and ask to purchase bones from grass-fed
animals. Knuckle bones and marrow bones are both excellent for making mineral-rich broth.
To prepare:
Place approximately 3 pounds of bones in a 6 quart size slow cooker. Pour a small amount
(2-4 ounces) of apple cider vinegar over the bones to help release the minerals. Fill the
crockpot with filtered water and let it simmer on low for 24-48 hours. When finished, pour the
broth through a strainer evenly into two jars and cover. Immediately place one jar in the
refrigerator and the other in the freezer to use later. Once in the refrigerator the broth will
last for approximately one week. The finished product is basically a mineral soup. If you
have particularly compromised digestion, you can also add chickens feet which provides a
wealth of collagen. The gelatin component of bone broth is exceptionally healing to your
intestinal tract.
Try incorporating bone broth a few times per week. You can use it as a base for soups and
stews, or you can drink it as a nourishing tea by adding coconut oil. My favorite way to enjoy it is
our superfood recipe below.
You can also purchase delicious bone broth from Lance Roll, The Flavor Chef, delivered
straight to your front door. Check out his website at:
https://www.bonebroth.com/
2. Double up on the green juice
Drinking eight ounces of fresh veggie juice daily can be beneficial as chlorophyll is soothing to
the intestine. It also delivers a wealth of micronutrients that are vital for a highly functioning
brain. I never go a day without my green juice.

Opt for low starch veggies such as spinach, Swiss chard, dandelion greens, kale, celery,
cucumber, ginger, lemon, lime, and turmeric (all organic pretty please!).
3. Mucilaginous herb teas
Mucilaginous substances are very soothing to the digestive tract. Have a nightly tea by
combining marshmallow root, comfrey, chickweed, and slippery elm in equal parts and steeping
in hot water.
4. Deglycerolized licorice
This supplement has been found to stimulate circulation to the digestive tract. Take one tablet
and chew thoroughly before each meal to aid digestion and healing.
5. Grass-fed, non-denatured, whey protein concentrate
Whey is a protein found in milk that can be very therapeutic to the gut. Even when people are
sensitive to milk, they can tolerate high quality grass-fed whey perfectly fine. Whey is a
concentrated source of secretory IgA, an immunoglobulin that protects the intestines and binds
to harmful bacteria. Try having 2 teaspoons, 2 times per day, once first thing in the morning and
once before bed. You can also use a scoop in your morning shakes. Be sure not to exceed one
scoop per day. It is also wise to cycle its use on and off.
Note: Most store-bought whey protein powders are highly processed - many times with
chemicals and acids - and are from feedlot cow sources. This creates a dead protein void of
health benefits. Make sure to choose grass-fed and non-denatured, which means the whey was
gently processed to keep the beneficial enzymes intact. Visit paleovalley.com/supplements to
find a high quality whey.
6. L-glutamine
Glutamine is an amino acid that can be used as fuel by the epithelial cells of the intestinal tract
to restore its integrity. Try taking 500 mg 3 times per day in between meals to begin the healing
process. Opt for up to 3 grams daily. Glutamine also helps to stabilize blood sugar which
reduces anxiety. Too much glutamine, however, can be constipating. Be sure to lessen the dose
if that occurs.
7. Colostrum
Colostrum made from grass-fed cows is an extensively researched supplement that can restore
the gut lining very successfully. Do not use it if you have a dairy allergy.
8. Essential Fatty Acids
Essential fatty acids are very supportive to healing and maintenance of the digestive tract. Take
a high quality fish oil supplement (containing EPA and DHA) and/or incorporate fermented cod
liver oil into your daily routine.

9. Daily vitamin, mineral and antioxidant complex

Our soils are nutrient depleted which means so are our foods. Even if you're consuming an
incredibly nutrient dense diet, it is still critical that you take a multivitamin and antioxidant
complex to be sure your bases are covered.
Multivitamins vary greatly in quality. Look for an organic whole-food version that contains the
following nutrients:
Quercetin (400-800 mg), vitamin C (calcium, magnesium ascorbates) 1000-2000 mg,
Vitamin E (d-alpha tocopheryl succinate) 200-400 mg, N-aceyl-cysteine (NAC) 150 - 300
mg vitamin, vitamin A (as mixed carotenoids = 7000 IU), VD (as cholecalciferol 5000IU),
B1 (thiamine) 75 mg, b2 (riboflavin 75 mg, b3 (niacinaminde( 75 mg), b5 (pantothenic
acid) 250 mg, b6 pyridoxine 50 mg, b12 500 mcg, folic acid 400 mcg, biotin 500 mcg,
calcium (chelated 100mg), iodine (as kelp) 200 mcg, magnesium (chelated 200 mg), zinc
(chelated or optizinc 30 mg), manganese (chelated 1 mg), chromium 200 mcg,
molybdenum 100 mcg, potassium 100 mcg, choline 100 mg, inositol 100 mg, PABA 25
mg, boron 2 mg, vanadium 100 mcg and copper 1 mg.
10. Phosphatyidylcholine
Phosphatidylcholine a constituent of bile and protects the gastrointestinal mucosa. It has also
shown to be protective against endotoxins that can increase permeability. 75150 mg daily.

Part 5: Calming the Nervous System

Calming the nervous system is an important final step in the elimination of anxiety and gut
healing. Use the following strategies:
1. A daily B vitamin complex

Multiple studies have demonstrated that B vitamins are very important for the reduction of
anxiety and depression. Vitamin B1 is important for blood sugar control and anxiety, B3 is very
important for serotonin synthesis, B5 helps the adrenals modulate stress and B9 is important to
prevent depression. My favorite is the Co-enzymated B complex from Emerald Labs. It would
also be wise to incorporate foods high in B vitamins at least 3-5 times per week such as grassfed liver, meat, turkey, potatoes, bananas, chiles, and nutritional yeast.
2. A calcium and magnesium supplement

Magnesium and calcium are calming minerals that help relax the nervous system and prevent
anxiety. Taking a high quality calcium and magnesium supplement (such as Thornes Cal-MagCitrate) before bedtime can also promote restful sleep. It would also be wise to incorporate
magnesium rich foods including dark leafy greens, (kale, spinach and chard), beef, chicken, fish
(cod, halibut and salmon) nuts (for those who arent sensitive), seeds, bananas, watermelon,
figs, potatoes and green beans, herbs such as chamomile, dandelion, peppermint or sage may

also be helpful. Calcium rich foods include: sardines, sesame seeds, broccoli celery, basil,
thyme, rosemary, oregano, cill, peppermint cinnamon. Foods that are high in both calcium and
magnesium include: spinach, turnip greens, mustard greens collard greens, green beans sea
vegetables.
3. Implement Stress Reduction Regularly
Stress is a major cause of anxiety and all major diseases. To ward off stress-related ailments,
stress reduction techniques and lifestyle changes must be incorporated regularly. Please read
the following section for helpful tips on how to keep your stress level in check.
Lifestyle Recommendations to Reduce Stress & Anxiety:
Although stress is hard to define, almost everyone knows that it is a significant cause of anxiety
and disease. Stress can be defined as, any real or perceived threat to ones well being, and
can occur on a physical and emotional level. Common sources of physical stress include injury,
illness, overexercise, environmental pollution, or exposure to heavy metals. Sources of
emotional stress include a relationship struggles, a pessimistic mindset, negative self talk, the
loss of a job or the death of a loved one.
Although anyone with anxiety knows what stress feels like, it is important to understand that
stress of an emotional nature and anxiety can cause devastating physiological effects in our
body. Research has demonstrated that those with panic attacks have an increased risk of heart
attacks. Yikes! Anxiety is also correlated with an increased incidence of heart disease.
I will spare you the complex details regarding the way our thoughts are transformed into
biochemical realities via the HPA axis, but its important to understand that emotional stress and
anxiety begins with a thought. The way you interpret the events in your life dictates the types of
thoughts that arise which causes measurable changes in your physiology.
If you have a hard time believing this, try the following exercise I learned from Nancy Appleton:
Imagine yourself in a field on a beautiful day simply enjoying nature. Take a second and
find your favorite tree. Climb up into the tree to get a little exercise and enjoy the view and
a new perspective. Once youre there, get comfortable and find a lemon. Reach out and
grab the lemon. Then, peel the lemon, slice it open and bite into it.
Did you notice that the thought of its bitterness made you pucker and salivate? Bingo. That
is evidence that thoughts can create a physical change within our bodies. If you're
interested in the nitty gritty of this process, please read the following section otherwise just
fast forward to the practical tips below.
EMOTIONS IN MOTION:
The process of transforming emotions into biochemistry begins with a system in your body
called the Autonomic Nervous System (ANS) which controls the stress response. There are two
branches of the ANS, the Sympathetic Nervous System (SNS) and the Parasympathetic
Nervous System (PSNS). These systems alternate in dominance, meaning only one system can
be dominant at any given time. When the body is under stress, either physical or emotional, the

SNS becomes dominant. When we are relaxed the PSNS prevails. Each day you cycle in and
out of SNS and PSNS dominance depending on your pattern of stress.
Here are a few (of the many) things that happen when the SNS is dominant:

You may feel anxious

Blood is diverted away from the core and to the extremities for quick action
Digestion is completely shut down
Cortisol and insulin levels rise which causes fat storage
Fat burning is inhibited
Oxidative stress is increased
Inflammation occurs
Beneficial bacteria are reduced in the gut
Immunity is decreased

On the other hand, the PSNS is activated whenever we experience pleasure or relaxation. A
good book, a yoga class, a walk in the park, or tea with a friend. These events can all trigger
PSNS dominance.
Here are a few of the results of PSNS activation:

You feel calm and relaxed

Digestion is optimized
Tissues are repaired
Detoxification is enhanced

In order to reduce anxiety, our goal is to create PSNS activation as often as possible (while still
accomplishing your daily duties) throughout this program. Back in paleo days, periods of stress
were acute and infrequent. This was ideal because the SNS was designed to operate effectively
for periods of four minutes. When stress persists any longer than four minutes, the system
becomes exhausted and imbalanced.
Today, our pattern of stress exposure is far more intense. Our daily lives are filled with a
continuous barrage of stressors including:
Excessive noise and stimulation, pollution, conflict, traffic, adulterated food and
demanding work schedules.
Because unremitting stress is interpreted by our body as an attack, it results in an overactive
SNS and an under-active PSNS which may lead to anxiety and other negative health
consequences. Finding ways to promote PSNS activation (even only a few minutes per day)
can help mitigate anxiety considerably.
Take time to consciously activate the PSNS each day. Don't be overwhelmed by incorporating
all of the following strategies at once, otherwise your attempts to manage stress may become
an additional sources of stress. Go at your own pace. Experiment and find the exercises that
resonate most with you, just make sure you do it, because it's one of the most important parts of
the program.

1. Deep breathing
The lungs absorb and eliminate a great deal of toxins from the air you breathe each minute.
Deep breathing techniques will help calm the nervous system. I love to take 10 deep breaths
before each meal and ten deep breaths when I shower. You can also take 10 deep breaths upon
waking or before bed time. Incorporate deep breathing as often as you like and especially
during times when you feel stressed.
Instructions:
Be sure to sit up straight and breath in through nose for a count of four. Push your belly
out as your breath and allowing your ribcage to expand. Hold at the top of the breath for
a count of two, then exhale through your mouth for a count of four. When you think you
dont have air to exhale anymore, exhale just a little more. Repeat this 10 times and you
will notice how different you feel afterwards.
2. Pleasure inventory
Make a list of the 10 non-food related activities that you love. If you were to wake up on an
unencumbered day off, how would you spend it? Incorporate at least one of these activities per
week.
3. Exercise you enjoy
Being active is one the most powerful ways to reduce stress. It is very important to exercise in a
way that you love. Exercise can be a stress reliever or a stress producer, depending on how you
feel about it. Take the time to find activities that you love like dance class with your partner or tai
chi. Try our daily exercise programs and/or yoga for a great place to begin!
4. Socialize
Connection with others is a profound stress reducer. Those with flourishing social support have
better health, heartier immune systems, better recovery from illness and longer lives than those
who don't. Spend time with those you love as often as possible.
5. Gratitude
Research has shown that those who are grateful are happier and less stressed. Even if
gratitude does not come easily to you, just like any other skill, gratitude can be cultivated. Use
the following exercise designed by Dr. Martin Seligman, founder of Positive Psychology.
At the end of each day keep a Gratitude Journal and record:
3 good things that happened to you that day
3 things that you are grateful for
This exercise helps to attune you to the positive events in your life, and allows you to relive
them and keep a record for rainy days.

Gratitude Exercise:
Think about a person, whom you are grateful for, but have never told. Write them a letter
detailing why you appreciate them. Then call them and ask to meet for coffee. Read the
letter aloud. This exercise allows you to notice those you are grateful for and
strengthens your connections with them.
6. Become an optimist
Martin Seligman, one of the founders of the positive psychology movement has done an
exceptional amount of research on the power of positivity. He has found that those who are
depressed and those who are happy, have very different ways of interpreting negative events.
He has identified these differences using a concept called explanatory styles.
For example, when an optimist encounters a negative situation, they believe:
It is due to circumstances beyond their control
It is temporary
It is fixable
On the other hand, when pessimists encounter a negative situation they believe the
circumstance:
Is their fault
Resolving it is out of their control
Is permanent
Pessimists believe that good things happen to them because of luck, and bad things because it
was their fault. By contrast, optimists believe they create the good things that happen to them.
When bad things happen, it is out of their control. Check your mindset during negative events
and begin to reframe your inner dialogue to help reduce stress.
7. Laughter
Laughter is one of the most healing medicines. It helps to reduce stress-related hormones,
boost feel-good hormones, eases anxiety and releases tension. My husband and I love to watch
ridiculous videos on YouTube for a quick laugh during our long work days. It helps us to relax
and regroup.
8. Random acts of kindness
Making others happy is actually a very powerful tool for also making yourself happy. Try
something as simple as giving someone a genuine compliment each day, hold a door open for
someone, offer to do a small favor, or buy a stranger a cup of coffee. My husband and I like to
go out and eat on Sundays and give the waitress a generous tip. Whatever you choose to do,
spreading kindness is very effective for stress reduction. It is always the giver who receives
more.
9. Meditation
The benefits of meditation are extensively documented. Even setting aside 5 minutes per day
can reduce stress and anxiety substantially.

Begin by lying on the ground comfortably. You can use pillows, blankets, or a yoga mat...
whatever makes you feel most at ease. Close your eyes and notice your breathing. Trace each
inhale or exhale as it travels throughout your body. Mentally scan your body, stopping to notice
each point from toes to your crown. Identify any places of tension. When you find an area of
tension, breathe deeply into that place and feel it release. When your body scan is complete,
again bring your attention to your breathing. Listen to the sound of your inhalation and
exhalation. Any time your mind begins to wander, dont become consumed by judgment or scold
yourself. Simply notice the thought you are having and bring your attention back to your
breathing. Try to begin with 5 minutes per day. Then, work your way up by one minute per day
until you reach 15-20 minutes.
10. Yoga
Research has shown that yoga can reduce stress, anxiety, depression and risk factors for
degenerative diseases. It has also been shown to increase mood and overall well-being. The
physical element also helps to build muscle, stamina and flexibility. Use the yoga videos
provided inside the Paleovalley members area that accompany this detox program whenever
your spirits need a boost or your mind needs some relaxation.
11. Sleep
Sleep is when the body rests, repairs, detoxifies and rejuvenates. Although it is unclear exactly
why we sleep and dream, it appears to be a very important process for our mental well-being,
balancing hormones, reducing stress and boosting immunity. When you wake up without
enough sleep you are more likely to feel anxious, stressed and depressed. You are also more
likely to eat more due to fluctuations in the hormones grehlin and leptin. Getting your sleep approximately 8 hours per night for most - is an important part of detoxification and keeping your
stress levels low.
12. Address you internal dialogue
Those thoughts that run through your head all day have the power to support your health or
contribute to its demise. Research has shown that negative thoughts, beliefs and feelings can
lead to the release of cortisol and adrenaline (stress hormones), whereas positive thoughts can
lead to an increase in metabolism (the ability to lose weight and keep it off), enhanced immunity,
and the ability to ward off anxiety and depression.
Have you ever noticed that when happy things happen in our lives, like a promotion, we are
usually feeling great both physically and emotionally? Be sure to notice the level of contentment
and the tone of the things you say to yourself without judgement. If it is overwhelmingly
negative, be sure to replace this self-talk with more positive messages. Replace criticism with
compliments. Even if initially the positive messages seem contrived, over time you will actually
begin to believe them.
If you find that your internal dialogue has an overly critical, self demeaning tone, try the following
exercises from Aaron Anastasi, author of The Voice of Your Dreams:
The Truth about Me:

Keep a list in your phone of compliments people give you that make you feel great.
Review them daily.

Big Wins.
Make a list of the accomplishments you're most proud of. Review them every morning.

You'll get an instant confidence boost which will help reduce anxiety.
13. Connect with nature
There is a wealth of literature detailing the healing and stress-reducing effects of nature,
especially for women. According to Dr. Mercola, sunshine causes your body to produce nitric
oxide which balances blood pressure. "Grounding" or walking with your bare feet on the ground
has also been found to have anti-inflammatory effects throughout your body. When I'm feeling
anxious, a long walk outside is just what the doctor ordered. Take a walk, go to a local park, just
be sure to spend time outdoors each and every day.
14. Service
Research has shown that those who serve are the happiest and healthiest of all. In fact,
research claims that the single most effective way to cause an increase in happiness and a
subsequent decrease in stress and anxiety is to do something kind for someone else. When you
dedicate time to making someones day brighter, yours will be, too.
15. Expressive writing
Studies have shown that expressive writing or journaling about a particularly stressful event can
decrease your stress burden and increase your ability to cope. If youre feeling stressed, hurt or
angry, take fifteen minutes to put your feelings on paper first thing in the morning. I can vouch
for the effectiveness of this technique! It is astonishing how such a simple exercise can be so
effective for reducing anxiety.
16. Your greatest hits
Take a few minutes to remember the best moments of your life. When you made someone
laugh, when you graduated high school, got married, had a baby, met your best friend,
accomplished a challenging goal, truly connected with someone. Remember and relive these
experiences from time to time. You may want to keep a list somewhere so you can refer back on
rainy days.
17. Learn to use no
When you say "yes" to everything, you undermine your ability to do any of them well. Whenever
you are saying" yes" to something that you don't necessarily want to do, you are also saying
"no" to something that you want to do. If you say "yes" to being a judge in a chili cook off and
you hate chili, you may be saying "no" to a quiet Saturday with your family. "No" protects your
energy resources, preserves your sanity, reduces anxiety and provides space in your life for the
things that rejuvenate you.

18. Prayer
Prayer has been shown to have an amazing ability to reduce stress and anxiety for those who
use it.
19. Massage
Research has shown that massage can help to reduce stress and anxiety due to its ability to
decrease stress hormone levels, ease muscle tension and increase circulation.
20. Hydrotherapy
If you suffer from insomnia, try a 10 minute hot food bath before bed to encourage blood flow
into your limbs.
21. Aromatherapy
Essential oils such as lavender, jasmine and melissa are some of the most documented to help
combat anxiety.
22. EEG biofeedback
This may not be the most inexpensive route, but many who suffer from anxiety experience
exceptional results.
Recommended Daily Anti Anxiety Supplements
In this day and age it is almost impossible to get all your necessary nutrients from food alone.
Take the following supplements daily to boost your mood and improve your health.

Vitamin Mineral and Antioxidant Complex

B vitamin complex: Use a co-enzymated (my favorite is from Emerald Labs) 50 mg
complex one to two times per day
High Quality Fish Oil
Cod liver Oil
Organic Passionflower, chamomile and oatstraw are also great herbal relaxers. Use them
as a daily tea or in supplemental form
Additional Optional Supplements:

For those who suffer from allergies or depressed immunity:

Vitamin C with bioflavonoids may help to reduce allergies. Take between 1-3,000 mg
daily (S).

Proteolytic Enzymes twice per day will help to reduce inflammation and destroy
immune complexes (L)
For those who suffer from gas, bloating, and cramping after meals:
Take enteric-coated peppermint oil twice daily between meals.
Zinc Carnosine at 75 mg twice per day for those of you suffering from leaky gut (L)

 Gamma Oryzanol is also healing to the digestive tract. Try 100 mg 3 times daily for

three weeks (L)

Cal-Mag powder:
Calcium and magnesium are both very calming minerals and taking them together
helps increase their absorption. Look for supplements that also contain vitamin C
which will further enhance absorption.
Ashwaghanda helps balance stress hormones and supports the immune system. Take
2000-3000 mg daily
Valerian Root is a nerve relaxer that is very helpful for insomnia. Take 300 mg daily
(2-3 times daily)

After this 60 days......MAKE IT A LIFESTYLE

Congratulations on completing the Ancestral Anti-Anxiety Protocol!
Hopefully, you feel better than ever! In order to continue feeling fantastic, we recommend you
maintain a traditional lifestyle with a little flexibility. During this program, 100% compliance will
yield the best results. After this 60 day protocol, an all-or-nothing approach will not be a realistic
goal.
We want you to feel great AND love your life, which is why we encourage you to use a 90-10
principle. This means you should strive to maintain traditional dietary principles 90% of the time,
and have the forbidden foods you love 10% (unless you are allergic or sensitive to them). This
comes out to approximately 2 cheat meals per week.
This rule doesnt necessarily need to apply to everyone. If you simply enjoy eating this way, then
please continue to do so. However, if you are someone who is constantly lamenting your long
lost beloved foods, then please include them on your cheat days.
Important Note: Please remember that if you are sensitive to a certain food, I recommend strict
avoidance. The damage and inflammation they will cause can have serious health
consequences. Over time you will acclimate to life without it, I promise. It's also important to be
aware that many people become addicted to the foods they are sensitive to. Be sure to evaluate
whether your need for your beloved food is rooted in a sensitivity to it, before including it in your
"cheat day" repertoire.
It is my hope that as a result of this protocol, you become more attuned to your body's feedback
and learn to enjoy nourishing your body with healthful dietary decisions. Your old-school, highly
processed favorite foods WILL become less desirable with time if they haven't already, but
practice patience and perseverance until then.
Most importantly, sit back and calmly enjoy your new lease on life.
<3
All our best,
Autumn Smith
and The Paleovalley Team