The Paleo Diet: Going Back to Basics After 50

Introduction:

Have you ever wondered what life would be like without bread, pasta, or cheese? I certainly did—and I’ll admit, the thought wasn’t very appealing at first. But the Paleo diet isn’t about deprivation; it’s about getting back to simple, whole foods and cutting out the things that make your body groan.

If you’re over 50, the idea of a clean, anti-inflammatory diet holds special appeal. Joint pain, slower digestion, fluctuating energy levels—it can feel like our bodies are starting to protest after years of refined carbs and sugar. But does the Paleo diet really help? And more importantly, can you stick with it long-term without missing all your favourites? By the way, I used to think going grain-free meant starving. Turns out, I was wrong!

What Is the Paleo Diet?

At its core, the Paleo diet is about eating like our hunter-gatherer ancestors—whole, unprocessed foods.

Key Food Groups:

• Proteins: Grass-fed meats, free-range poultry, wild-caught fish.
• Vegetables and fruits: Nutrient-rich, non-starchy veggies and low-sugar fruits.
• Healthy fats: Avocados, nuts (in moderation), coconut oil, and olive oil.

What’s Eliminated:

• Grains (bye-bye bread and pasta).
• Legumes (no beans or lentils).
• Dairy (goodbye, cheese).
• Processed sugars and refined oils.

Fun fact: The idea is to cut out anything our ancestors wouldn’t have had access to. But don’t worry—you can still have coffee (phew!).

My First Month on Paleo: The Good, the Bad, and the Surprising

Initial Expectations:

I was excited about eating steak guilt-free but worried about missing comfort foods. No bread with breakfast? No rice with dinner? It felt like a lot to give up.

A Day on Paleo:

• Breakfast: Eggs with sautéed spinach and avocado.
• Lunch: Grilled chicken with roasted sweet potatoes.
• Dinner: Salmon with asparagus and cauliflower mash.

First Struggle:

By day three, I almost cried at the smell of my neighbour’s pizza delivery. I’d underestimated just how tempting melted cheese could be.

Positive Changes:

• Energy levels soared: No more afternoon energy crashes.
• Digestion improved: I felt less bloated and sluggish.

Internal debate: Was I really okay without bread? Surprisingly, yes. Did I crave it during breakfast? You bet.

Minor Slip-Ups:

Full disclosure—one night, I had cheese. And it was glorious.

Health Benefits of Paleo (Especially for 50+)

1. Reduces Inflammation

Cutting out processed foods and refined sugars can work wonders for joint pain. Ever had knees that groaned louder than you? I get it. After a couple of weeks, my joints felt like they’d been given a much-needed break.

2. Supports Digestive Health

Eliminating grains and legumes can lead to fewer gut irritants. I noticed that after a week, my stomach felt calmer—like it was finally on holiday.

3. Stable Blood Sugar Levels

Paleo meals keep your blood sugar steady, preventing post-meal crashes. No more reaching for a sugary pick-me-up at 3 PM.

4. Supports Weight Maintenance and Muscle Mass

The Paleo diet is naturally high in protein, which helps maintain muscle mass. But Paleo alone won’t build muscle—you still need to lift those dumbbells!

Adaptations for Muscle Maintenance:

• Add more protein-rich foods like fish, eggs, and chicken.
• Snack on Paleo-approved protein like beef jerky or boiled eggs.

The Challenges of Paleo

The Good:

• Simple ingredients: Focus on whole foods with minimal prep.
• No calorie counting: Eat until you’re satisfied.
• Healthy fats: Great for brain health and hormones.

The Bad:

• Restrictive: Cutting out grains, legumes, and dairy can feel limiting.

I didn’t know I could miss oatmeal this much. Who knew it was so special?

Social Events:

Eating out can be tricky. I’ll never forget the dinner party where the only Paleo-friendly option was the veggie platter. I found myself clinging to it like a lifeline.

Cost:

Grass-fed meats and organic produce can be pricey. It’s an investment in your health, but it’s worth budgeting for.

Surprising Wins and Lessons Learned

1. Taste Buds Change:

After a few weeks, sweet potatoes and roasted carrots started feeling like comfort food.

2. Label Reading Becomes Second Nature:

I became hyper-aware of hidden sugars and additives. Did you know some spice mixes have sugar? Shocking, I know.

Is the Paleo Diet Sustainable Long-Term?

Sustainability Tips:

• Batch cook proteins and vegetables: Make enough for a few days.
• Keep Paleo-friendly snacks handy: Hard-boiled eggs, nuts, and homemade meatballs are lifesavers.
• Allow for flexibility: Try a “Paleo-ish” approach with small portions of dairy or rice to avoid burnout.

Personal Reflection:

Life’s too short to feel stressed about a single scoop of ice cream—balance matters.

Conclusion: Is Paleo Worth It?

In a word? Yes—but only if it fits your lifestyle. The Paleo diet can be a game changer for energy, digestion, and joint health.

That said, it’s not for everyone. If you love your toast and lattes, it might be a tough adjustment. But if you’re ready to embrace steak, sweet potatoes, and whole foods? You might just love it.

Your Turn: Have you tried the Paleo diet? What did you miss—or not miss—most? Let’s talk in the comments!