The Quiet Paleo Blueprint is the foundational starting point for The Circle’s Quiet Diet Roadmap.
Recommended for most people, this plan serves as the primary strategy to begin lowering the internal “noise” from inflammation, oxidative stress, and high insulin. It is a crucial metabolic stepping stone designed to gently ease the body away from a high-insulin, high-inflammation state.
Core Principles of Quiet Paleo
This framework is built on standard Paleo guidelines but with specific, “quiet” modifications based on the work of Dr. Georgia Ede. The plan is defined by what it includes and, more importantly, what it strictly excludes.
INCLUDES: Animal foods (meat, poultry, seafood), eggs, healthy animal fats, and a specialized list of “kinder, gentler” plant foods (vegetables and fruits).
EXCLUDES: All grains (wheat, rice, corn, oats), all legumes (beans, soy, peanuts), and all dairy products.
EXCLUDES: All ultra-processed foods, refined carbohydrates, sugars, and industrial seed oils (like soybean, corn, and canola oil).
The “Quiet” Difference: Kinder, Gentler Plants
What separates Quiet Paleo from a standard paleo diet is its careful selection of plant foods. A standard paleo diet can still be high in carbohydrates (from starchy tubers and high-sugar fruits) or full of irritating plant antinutrients.
This plan is specifically modified to minimize aggravation to the metabolism, gut, and immune system. The approved plant list favors options that are:
Easier to digest
Lower in natural plant toxins (antinutrients)
Possess a lower glycemic index
Your Metabolic Goal: The 90g Stepping Stone
The primary metabolic target of the Quiet Paleo plan is approximately 90 grams of low-glycemic carbohydrate per day.
This is not a ketogenic diet; rather, it is a preparatory phase. This gentle reduction in carbohydrates acts as a necessary “stepping stone” to lower glucose and insulin levels gradually. This process helps to improve your metabolic flexibility and prevents the discomforts that can come from a more rapid transition, preparing your body for the next phase if it becomes necessary.
The Path Forward: Assess and Progress
Quiet Paleo is typically followed for an experimental window of two to six weeks.
After this period, you will assess your progress by re-evaluating your mental and physical symptoms, as well as your key metabolic markers (like blood glucose). If you have not achieved satisfactory improvements, or if your blood sugar remains unstable, your body is now prepared to transition to the next phase of the roadmap: the Quiet Keto Blueprint.