low gluten cakes paleo primal celiac gluten free-min

Low Gluten Cakes

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Well this was a new one for me.  I walked past a Gloria Jean’s coffee shop today and noticed this sign for a “Low Gluten” Hazelnut Chocolate Torte.

Gluten-Free-Cakes low-min

From what I've read about Gluten, it really is an all or nothing protein. Nora Gedgaudas spoke a lot about Gluten in her recent seminar, particularly about how gluten takes months to leave the body.  Going 100% gluten-free seems to be the only way to avoid the negative effects gluten can have.  Of course going strictly 100% gluten-free is also the only way to identify whether gluten has a negative impact.   The significant numbers of people who are intolerant will be effected even by a cross contamination – so “low gluten” just isn't going to do it!

Gluten-Free-Close low-min

“Low-fat”, “low-calorie”, “low-carb”, “low-cholesterol”; “low” seems to be the word signalling a healthy product.  I can almost guarantee anything with the word low in the title isn't Paleo.

I’ll have to keep a look-out for “Low Trans Fat” cakes, I'm sure they’ll be good!

low gluten cakes paleo primal celiac gluten free-min

Why “Low Gluten Cakes” Are Misleading

The phrase “low gluten cakes” might sound like a healthy upgrade – a better choice than the usual sugar-laden offerings in the café cabinet. But from a Paleo perspective (and, honestly, from a nutritional one), it’s more confusing than comforting. Gluten isn’t something that can be partially avoided if you’re truly sensitive to it. For coeliacs and those with non-coeliac gluten sensitivity, even trace amounts can cause serious issues. So what does “low gluten” really mean? Not much, actually.

Unlike terms such as “gluten-free” – which is regulated and must meet strict labelling standards in Australia and New Zealand – “low gluten” isn’t an officially recognised claim. That means companies can slap it on packaging without needing to meet any clear scientific definition or threshold. It’s marketing speak. And, as you rightly noted, “low” rarely equals Paleo.

The Myth of Moderate Gluten

Gluten is a structural protein found in wheat, barley, rye, and their derivatives. It’s not essential for human health, and research increasingly shows that many people feel better without it – whether due to diagnosed conditions like coeliac disease or more subtle symptoms like brain fog, fatigue, or digestive issues.

But here’s the kicker: gluten doesn’t function like sugar or fat, where less might still be better. For those who react, even a crumb can be enough to cause inflammation, gut permeability (aka “leaky gut”), and autoimmune flares. So this idea of “cutting back” on gluten – without going fully gluten-free – doesn’t actually offer protection. It may just delay healing or mask the true impact it’s having on your system.

What the Science Says About Gluten

At Nora Gedgaudas’ seminar (which many of us still reference years later!), she made a strong case that gluten is problematic for everyone – not just those with diagnosed coeliac disease. She referenced emerging research showing that gluten triggers an increase in zonulin, a protein that regulates intestinal permeability, in all individuals – not just those with gluten sensitivity. This means that gluten may make the gut lining more permeable in everyone, even if you don’t feel immediate symptoms.

For Paleo followers, this is one of the many reasons grains are off the menu. It’s not just about gluten, but gliadin, lectins, phytic acid, and the inflammatory effects of modern wheat – which has been hybridised into something our ancestors wouldn’t even recognise.

Why “Low Gluten” Isn’t Gluten-Free

It’s important to make the distinction between “low gluten” and “gluten-free.” The latter means a product contains less than 3 parts per million of gluten in Australia (the standard set by FSANZ), and is safe for coeliacs. The former? It could still contain wheat, barley, or rye. It could be processed in the same facility as regular wheat flour. It may only have slightly reduced gluten content – but still enough to trigger reactions in sensitive individuals.

Put simply: low gluten is not enough. If you’re choosing to avoid gluten for health reasons – whether you’re Paleo, coeliac, or simply feel better without it – the only safe level is zero.

What About Paleo Cakes?

So if “low gluten cakes” are out – what’s in? Thankfully, the Paleo world is full of delicious options that are naturally gluten-free, grain-free, and refined sugar-free. These treats use ingredients like almond flour, coconut flour, cassava, and arrowroot as their base, combined with eggs, coconut oil, raw honey, and natural flavourings like cacao, lemon, and vanilla.

The best part? When made with real, whole ingredients, these Paleo cakes not only taste amazing but also leave you feeling satisfied – without the sugar crash, the bloating, or the post-cake guilt. They nourish rather than deplete.

How to Spot a Healthy Cake (Hint: It’s Not About the “Low”)

Next time you see a cake advertised as “low” in something, here are a few questions to ask yourself before taking a bite:

  • Is it made with real ingredients? (Or is the label a mile long with additives and preservatives?)
  • Is it free from gluten, grains, and seed oils?
  • Is it sweetened naturally? (Think dates, maple syrup, honey – not maltodextrin, dextrose, or HFCS)
  • Would I make something similar at home? (If the answer is no, it might not be Paleo-aligned)

Ultimately, just because something is labelled with health buzzwords doesn’t mean it supports your wellbeing. The Paleo approach is about quality, nutrient density, and simplicity – not clever marketing.

Better Alternatives to “Low Gluten” Cakes

If you’re trying to ditch gluten without feeling deprived, here are some Paleo-friendly alternatives that hit the spot:

  • Almond flour chocolate cake – Rich, moist, and completely gluten-free. Perfect for celebrations or afternoon tea.
  • Lemon coconut slice – Light and zesty, sweetened with a touch of honey or dates.
  • Paleo banana bread – Made with almond or coconut flour, it’s perfect toasted with ghee.
  • Flourless brownies – Usually made with nut butter, eggs, and raw cacao. Fudgy, rich, and easy to make in one bowl.
  • No-bake bliss balls – A great snack for on-the-go. Just blend dates, nuts, and coconut, roll, and chill.

Dining Out: How to Avoid Gluten Landmines

When you're out and about – especially at coffee chains or bakery-style cafés – you’ll often be faced with labels like “gluten friendly”, “low gluten”, or “no added gluten”. These phrases aren’t regulated and often mean the item still contains gluten or has been cross-contaminated. It’s safer to ask staff about ingredients, preparation methods, and whether items are made in a gluten-free facility.

Better yet? Bring your own. If you’ve got a homemade Paleo treat tucked into your bag (even something as simple as a boiled egg and some berries), you’ll be far less tempted by the “low gluten” cake on the shelf.

Common Gluten-Free Pitfalls

One thing to keep in mind is that not all gluten-free products are Paleo-friendly. Many are packed with:

  • Refined starches like tapioca, rice flour, or potato starch (which spike blood sugar)
  • Industrial seed oils like sunflower, canola, or soybean oil
  • Gums and fillers to mimic the texture of wheat (like xanthan or guar gum)
  • Loads of sugar to compensate for flavour

Always read labels – or better yet, make your own. That way, you’re in control of every ingredient that goes into your body.

Going 100% Gluten-Free: Why It’s Worth It

As you mentioned in your original post, the only way to truly know how gluten affects you is to go 100% gluten-free. Half-measures – like cutting back but still indulging occasionally – don’t allow your gut to fully heal or give you a clear picture of how your body functions without gluten.

Most people who go completely gluten-free for 30–60 days are surprised at how much better they feel: improved digestion, clearer skin, better sleep, more stable energy, reduced inflammation. The improvements are often gradual but powerful.

Once you've experienced that baseline, you'll know exactly how much a “low gluten” cheat can throw you off track – and you’ll be less likely to fall for the marketing spin next time.

Final Thoughts: Don’t Be Fooled by Labels

“Low gluten” cakes are just another example of clever labelling designed to make unhealthy products sound slightly better. But for those of us living a Paleo lifestyle – or anyone trying to eat more intentionally – those two words don’t cut it. Gluten is a zero-sum game. And health isn't about eating less bad stuff – it's about eating more good stuff.

If you’re going to treat yourself, choose real food. Choose nutrient-dense ingredients. And if you’re in the mood for cake – make one from scratch that aligns with your values and supports your body, not one that plays it fast and loose with vague claims like “low”.

Have you spotted any “low gluten” traps lately? Or found a genuinely Paleo-friendly cake recipe that’s worth sharing? Drop it in the comments – I’d love to hear what you’re baking!

Gluten Free in WA expo Coeliac western australia

Gluten Free in WA

Gluten Free seems to be becoming an increasingly popular way to eat – which can only be a great thing. Gluten appears to not be tolerated well by a significant number of people – far more than realise they have an issue with it.

A Paleo diet is gluten-free, so would seem to be the ideal solution for Coeliacs. I was disappointed by the complete lack of Paleo food at the Sydney Gluten-free expo – everything was processed and contained grains and legumes.

Another Gluten Free expo has been announced for 17th & 18th March 2012, in Perth, WA. Hopefully this one will be a bit more Paleo friendly?

Gluten-Free Expo in Western Australia promoting coeliac-friendly and Paleo options

Why Gluten-Free Doesn’t Always Mean Healthy

While gluten-free diets have become increasingly popular in Australia and globally, the reality is that “gluten-free” does not automatically mean “healthy” – or even “Paleo-friendly.” Many processed gluten-free products on the market rely heavily on refined starches (like potato, corn, and rice flour), seed oils, gums, sugars, and preservatives. In other words, they’re still ultra-processed foods – just without the gluten.

This is one of the biggest misconceptions people make when they switch to a gluten-free lifestyle. They assume that swapping regular bread for gluten-free bread or eating gluten-free biscuits is automatically a health upgrade. But in most cases, these products are just as inflammatory and disruptive to your gut as the gluten-filled versions they’re replacing.

A true Paleo approach to gluten-free living focuses on real food: meats, vegetables, nuts, seeds, healthy fats, and minimal natural sugars. No labels needed.

Paleo vs. Gluten-Free: What’s the Difference?

While there’s certainly some crossover between the gluten-free and Paleo communities, they are not the same thing.

  • Gluten-Free means avoiding the gluten protein found in wheat, rye, and barley. But it often still includes grains (like rice and corn), legumes, seed oils, dairy, and processed foods.
  • Paleo is about eliminating foods that weren’t available to our ancestors before agriculture – meaning no grains (gluten or otherwise), no legumes, no dairy, no refined seed oils, and no processed foods. Instead, the focus is on nutrient-dense, anti-inflammatory whole foods.

In short, Paleo is automatically gluten-free – but gluten-free is definitely not automatically Paleo.

Perth’s Growing Paleo Scene

While Sydney and Melbourne have traditionally led the way with Paleo meetups and events, Perth has seen increasing interest in ancestral health in recent years. A number of local health professionals, CrossFit boxes, and nutrition coaches are now recommending Paleo-style approaches for managing autoimmune issues, gut health problems, and metabolic conditions.

If you’re in Perth or regional WA and struggling to find like-minded people or quality Paleo food options, here are a few ideas:

  • Check Local Farmers Markets: Markets like Subiaco, Fremantle, and Stirling have fantastic seasonal produce and sometimes offer pasture-raised meats, organic eggs, and small-batch ferments and broths.
  • Join Paleo Facebook Groups or Meetups in WA: There are a growing number of WA-based groups sharing recipes, product finds, and restaurant recommendations.
  • Ask at CrossFit Gyms: Many CrossFit communities in WA support a Paleo-friendly ethos and may host local potlucks or educational seminars.
  • DIY Paleo Staples: Given the lack of Paleo products in many gluten-free expos and mainstream shops, the DIY route (like making your own bone broth, granola, or nut milk) is often the healthiest and most affordable option.

What to Look For at Gluten-Free Expos (Through a Paleo Lens)

While it’s easy to be disappointed by the wall-to-wall gluten-free muffins and crackers at expos, they can still offer some value if you know what to look for:

  • Check the Ingredients First: Always flip the product over and check the label. If you see sugar, rice flour, canola oil, corn syrup, or any kind of starch or gum – it’s probably not Paleo.
  • Look for Whole Food Vendors: Some expos include stalls selling grass-fed jerky, pasture-raised meat boxes, kombucha, sauerkraut, nut butters, and other Paleo-friendly goodies. These are the gems.
  • Talk to Local Producers: Many small WA-based food producers are experimenting with clean, whole food recipes. You might inspire them to release a Paleo version of a product if they hear there's demand.
  • Find Useful Tools: Some stalls sell gadgets for spiralising veggies, fermenting kits, or low-toxin cooking equipment – all of which can support a healthier, Paleo lifestyle at home.

What We’d Love to See at a Truly Paleo-Friendly Expo

If WA hosts another gluten-free expo in the future – or, even better, a Paleo-themed one – here’s what would make it truly worthwhile for those of us focused on real food:

  • Bone broth tastings and vendors offering local, grass-fed options
  • Fermented food stalls with small-batch kimchi, sauerkraut, kombucha, and kefir water
  • Cooking demos featuring real Paleo meals (not just “treats”)
  • Talks by holistic health practitioners, including naturopaths and nutritionists familiar with ancestral eating
  • Vendors of grass-fed meat, wild-caught seafood, and organic produce
  • Workshops on food prepping, freezing, fermenting, and batch cooking Paleo meals
  • Talks on how to raise Paleo kids, how to manage autoimmune conditions through diet, or how to transition from gluten-free to Paleo

Paleo & Coeliac Disease: A Natural Fit?

It’s surprising more people with coeliac disease don’t embrace Paleo. After all, a strict Paleo diet excludes every single source of gluten and is often cleaner and safer than a standard gluten-free diet that relies on processed packaged foods.

By focusing on real food, those with coeliac can also support gut repair and overall health – two key issues with long-term gluten exposure.

In fact, several studies now suggest that diets like Paleo may help address leaky gut, nutrient deficiencies, and systemic inflammation, all common complications of coeliac disease. But as always, anyone with coeliac should work closely with their healthcare provider to ensure any new diet meets their unique needs.

Paleo Resources for WA Locals

If you're looking for more guidance or resources in Western Australia, try these:

  • Paleo Café Australia (Archive) – While most physical cafes have closed, their old recipe database and meal ideas remain a source of inspiration.
  • The Paleo Way with Pete Evans – His programme (controversial though it became) raised awareness of Paleo across Australia and helped many take the leap to ditch grains and processed foods.
  • The Paleo Network (that’s us!) – We’re working to compile more local directories, product reviews, and guides for each Australian state, so stay tuned.
  • Australian Paleo Podcasts – Search Spotify or Apple Podcasts for Aussie hosts sharing local success stories, interviews with practitioners, and event updates.

Final Words

While gluten-free eating has gained traction in WA, the Paleo movement offers a broader, more nutrient-dense way to approach health. If you're tired of cardboard crackers and faux bread made from unpronounceable ingredients, you're not alone.

By returning to whole foods and ancestral wisdom, you're not just going gluten-free – you're going food-first.

Have you found any truly Paleo-friendly products or businesses in WA? Been to a recent health expo and found something great? Share your tips, discoveries or frustrations in the comments below – and let’s help each other navigate beyond the gluten-free label.

HIIT High Intensity Interval Training paleo diet primal fitness crossfit tabata exercise-min

HIIT

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As I've mentioned before, I've been a regular at the gym for a couple of years now.  My workouts are primarily HIIT (High Intensity Interval Training), which seemed to be unanimously agreed to be the best training method at both the AHS and Nora Gedgaudas’s recent seminar.

HIIT is designed to incorporate bursts of high intensity sprints with recovery intervals.  The sprint sections are typically 60 seconds or so, enough to use every last bit of stored energy in the muscles.  This is very different to “chronic cardio”, where hours can be spent in the gym mindlessly pounding the treadmill.  HIIT improves endurance, fitness, lean muscle mass and oxygen consumption (including after the workout, resulting in fat burning for hours after the workout).  Injury from over training is also a lot less likely with HIIT.

During the last two months of so, I've upped the number of HIIT sessions to three and am amazed at the difference in my fitness and strength.  I can’t wait to see how much fitter I’ll be in a few months time.  Before Paleo I went through phases of chronic cardio and never achieved anything like the results I am enjoying today.

I've been reading lots of differing viewpoints about eating post work-out, and am currently trying the not eating post workout approach.  The idea here is that after using up all of your stored energy your body has to use body fat – and as soon as you eat it will stop that process and start using the food as fuel.

I've read how our bodies are capable of so much more than our minds believe.  I've therefore been asking a lot of fit people how they deal with the mental aspect to training.  There seem to be a few approaches, such as only focusing on the next five reps (instead of the whole set), complete distraction by focusing on music for instance, or focusing on the end goal.  I'm going to try a few different approaches myself to see if changing my thinking can enhance my performance.

Training Smarter: Why Recovery Is Just as Important as the Workout

When it comes to high intensity training, the workout itself often gets all the attention — but what you do between sessions is just as important. Recovery allows your muscles to repair and grow stronger, while helping to regulate cortisol levels and reduce the risk of overtraining injuries. For those of us following a Paleo lifestyle, recovery should be about more than just rest — it should include proper sleep, real food, mobility work, and active recovery strategies.

Since HIIT places a high demand on your nervous system and muscle fibres, the temptation to train hard without pausing can backfire. By listening to your body and integrating restorative practices like walking, foam rolling, breath work and stretching into your week, you'll bounce back stronger and avoid burnout.

Fuel or Fast? Reassessing the Post-Workout Meal

One of the most debated topics in fitness is whether or not to eat immediately after a workout. In the Paleo world, the answer depends largely on your goals. If fat loss is your main focus, delaying your meal might extend the fat-burning window. This works especially well if your training is fasted and your body is already tapping into stored fat for energy.

However, if your goal is to build muscle or improve athletic performance, providing your body with high quality protein and carbohydrates post-workout can enhance muscle protein synthesis and speed up recovery. The key is to avoid processed shakes and instead focus on real food: think grilled chicken, sweet potato, or a boiled egg with a piece of fruit.

The timing and composition of your post-training nutrition should align with your body composition goals, energy levels, and how you respond to different eating windows. As always, experiment and observe how your body feels and performs under each approach.

The Mental Game: Strength Starts in the Mind

When it comes to HIIT and other demanding workouts, the psychological component often makes the difference between giving up and pushing through. Mental toughness is a skill, not a trait — and just like physical strength, it can be developed.

One technique many athletes use is called “chunking,” which involves mentally breaking the workout down into smaller, more manageable parts. Instead of focusing on the full 30 minutes of intervals ahead, concentrate only on the next round, the next rep, or even just the next 10 seconds. This reframing trick makes even the most daunting workouts seem more doable.

Another powerful mindset shift is to replace negative self-talk with encouraging mantras. Repeating affirmations like “I’m stronger than I think” or “just one more set” can quiet the inner critic that often sabotages progress.

HIIT at Home: No Equipment, No Excuses

One of the best aspects of HIIT is that you don’t need a gym membership or fancy equipment to reap the benefits. Bodyweight exercises like burpees, jump squats, high knees and mountain climbers can be combined into effective circuits that torch fat and build endurance in under 30 minutes. Perfect for busy days or when travelling.

If you want to step it up a notch, using a skipping rope, resistance bands or kettlebell adds resistance and variety without cluttering your living room. You can tailor each session to suit your space, time and current fitness level — and scale it as you grow stronger.

The Hormonal Impact of Intense Training

It’s easy to think of exercise purely in terms of calories burned, but training has a significant impact on your endocrine system too. Short, intense bursts of exercise help regulate insulin sensitivity and promote human growth hormone (HGH), a natural anabolic hormone that supports muscle repair and fat metabolism.

But intensity needs to be balanced. Overtraining, especially without sufficient sleep or nourishment, can lead to chronically elevated cortisol levels — a stress hormone that promotes fat storage (especially around the belly) and suppresses immune function. Rest days and active recovery are critical to keep your hormonal profile in check, particularly for women or those over 35.

Tracking Progress Without Obsessing Over Numbers

Progress in HIIT isn’t always about lifting heavier or running faster. Improvements in form, increased stamina, better recovery times and a stronger mindset are all indicators of success. Consider using tools like a fitness journal, heart rate monitor or performance-based fitness app to track your evolution — but don’t become a slave to numbers.

Your body is the best feedback tool. Are your clothes fitting better? Do you have more energy during the day? Are you sleeping more soundly? These are the metrics that matter most. Over time, they’ll tell you more than a scale ever could.

Supporting Your Fitness Journey with Paleo Nutrition

Your training and nutrition should work together, not against each other. A Paleo approach gives your body the building blocks it needs to recover, build muscle, and support hormonal health. Focus on anti-inflammatory foods like grass-fed meats, wild-caught fish, colourful vegetables, root starches like sweet potato, and healthy fats such as avocado, olive oil and coconut.

Stay away from post-workout “recovery” snacks that come in shiny packaging and are full of processed carbs and additives. Instead, plan ahead so you have something ready to refuel with if you choose to eat post-session. Even something as simple as a banana with almond butter can work wonders.

Keep Pushing Forward

Whether you're in your first week of HIIT or years into your journey, remember that consistency trumps perfection. You don’t have to smash every session or PR every lift. What matters is showing up, doing the work, and gradually raising the bar — physically and mentally.

Experiment with different techniques for motivation, recovery and fuelling your sessions, and stay curious about how your body responds. As you fine-tune your approach, your training will evolve into something sustainable, effective and enjoyable — not just another thing to tick off your to-do list.

And if you're still stuck in a chronic cardio rut or plateau, try trading one of those long jogs for a short HIIT session. You might be surprised by how quickly your body adapts — and how much stronger, fitter and more energised you feel.

What kind of workouts do you do?  I’d be really interested to hear how you approach the mind aspect of your workouts too.

HIIT High Intensity Interval Training paleo diet primal fitness crossfit tabata exercise-min

Avocado Fresh-min

Avocado

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I just saw this packaged Avocado in the supermarket, with added Thickener (401) and Vegetable Gum (415).

Fresh Avocado – Paleo Friendly and Unprocessed

I must be missing something, is it really that hard to peel and slice an avocado yourself?

Why Fresh Avocados Are Worth the Effort

If you’ve ever walked through a supermarket and seen pre-packaged avocado with added thickeners and vegetable gums, you’ve probably had the same reaction: why? Avocados are one of the easiest fruits to prepare — they come in their own natural packaging, and with a quick twist and scoop, you’re ready to go. So why all the processing?

Packaged avocados often contain additives like thickener (401, also known as sodium alginate) and vegetable gum (415, xanthan gum) to preserve texture and extend shelf life. But in doing so, they take a perfectly clean, nutrient-dense food and turn it into something far removed from what nature intended. If you follow a Paleo lifestyle, this kind of ingredient list is a red flag — and a clear signal to walk away.

Nutritional Benefits of Avocados

Let’s remind ourselves why avocados are such a Paleo superstar:

  • Rich in healthy fats: Particularly monounsaturated fats, which are excellent for heart health and hormone production.
  • Full of fibre: Great for gut health, with around 7 grams of fibre in a medium avocado.
  • High in potassium: More than bananas, helping to regulate blood pressure and support muscle function.
  • Packed with vitamins: Including B-vitamins, vitamin E, vitamin K, and folate.

It’s no wonder avocados are a daily staple for many people on a Paleo diet. They pair beautifully with eggs, meat, salads, and even desserts.

The Problem with Processed “Healthy” Foods

The issue isn’t just with avocado — it’s with the broader trend of taking whole foods and “conveniencing” them with additives. Unfortunately, many of these additives are not Paleo-friendly and come with health concerns ranging from digestive issues to potential inflammatory responses.

  • Additive 401 (Sodium Alginate): A thickening agent derived from brown seaweed. While not the worst offender, it’s not something our ancestors would have consumed — and it’s often used to improve mouthfeel in overly processed foods.
  • Additive 415 (Xanthan Gum): A common emulsifier created by fermenting sugar with bacteria. While small amounts might not be harmful for everyone, it’s still a lab-made substance and can cause digestive upset in sensitive individuals.

Choosing the Real Thing

When you buy a fresh avocado, you're getting just that — avocado. No preservatives, no numbers, no added gums. And peeling it is easy: slice it in half, remove the pit, scoop with a spoon, and enjoy.

If you're short on time or prepping for multiple meals, here are a few time-saving tips:

  • Pre-slice in advance: Avocados can be sliced and stored in an airtight container with lemon juice to reduce browning.
  • Freeze it: Avocado chunks can be frozen for smoothies and guacamole later.
  • Make a batch: Whip up avocado-based sauces, dressings or guac in bulk.

Creative Paleo Uses for Avocado

Need more ideas to incorporate avocado into your Paleo meals? Try these:

  • Avocado Egg Boats: Crack an egg into an avocado half and bake until set.
  • Guacamole with a twist: Add lime, garlic, coriander and chilli for a zesty dip.
  • Smoothie booster: Add ¼ avocado to your morning smoothie for extra creaminess.
  • Avocado mayo: Blend with lemon juice, mustard, and olive oil for a dairy-free, additive-free condiment.
  • Avocado chocolate mousse: A rich and creamy dessert made with just avocado, cacao, and a touch of raw honey or banana.

Why Paleo Shuns Packaged Foods

One of the main principles of the Paleo lifestyle is eating whole, unprocessed foods. Pre-packaged avocado may seem harmless — especially if the marketing suggests it’s natural or “clean” — but the truth lies in the ingredient list. If there are additives, preservatives, or chemicals you can’t pronounce, it's not Paleo.

As Paleo followers, we aim to eat as closely as possible to how our ancestors did — not out of dogma, but because it’s how we support our bodies best. Fresh, real food always wins.

The Rise of Convenience Culture — and What It Costs

It’s easy to see how we got here. As lives get busier, food companies race to meet our need for quick and easy options. But convenience often comes at the cost of nutrition, quality, and connection to what we eat. In the case of avocados, a naturally nutrient-rich food is transformed into a processed product that no longer aligns with the Paleo diet philosophy.

The Paleo diet isn’t just about avoiding grains and dairy — it’s about embracing unprocessed, nutrient-dense foods in their most natural form. Every time we outsource simple tasks like slicing an avocado, we risk trading health for marginal time savings.

Reading Between the Labels

When you see labels like “all-natural” or “contains real avocado,” it’s tempting to assume a product is healthy. But ingredients tell the real story. If there’s a list of stabilisers, gums, or preservatives, it’s no longer the whole food our bodies are designed to thrive on.

Pre-packaged foods also come with hidden environmental costs — more single-use plastic packaging, longer supply chains, and reduced shelf freshness. A fresh avocado from your local grocer or farmers’ market has a far smaller footprint, and usually tastes far better too.

Kids and Avocado: A Paleo-Friendly Snack

Fresh avocado is also a brilliant food for children following a Paleo or real food lifestyle. It’s soft, mild, and packed with essential fats that support brain development. Mash it with a little cooked sweet potato or serve sliced alongside protein for a perfect snack.

And for kids, avoiding unnecessary additives is even more critical. Early exposure to ultra-processed foods can shape lifelong taste preferences and eating habits. Choosing simple, whole foods like avocado helps instil better choices from the start.

Support Local, Seasonal and Real

One of the often-overlooked benefits of choosing whole foods is the support it gives to local growers and small producers. Buying real, unprocessed avocados from a nearby farm shop or produce market keeps your money in the community and reduces your exposure to hidden additives common in mass-produced options.

In Australia, avocados are in peak season from autumn through spring. That’s the best time to enjoy them at their cheapest and most flavourful. When you eat seasonally and locally, you support your health, your wallet, and your local food ecosystem.

Stay True to the Principles of Paleo

Packaged avocado with gums and thickeners might seem harmless, but it’s not what Paleo is about. Stay focused on real, minimally processed foods — the kind that don't come with an ingredient list.

Your food should nourish, not just fill. With fresh avocados, you get the full benefit — fibre, fat, and flavour — with none of the fluff. That’s the Paleo way.

Final Thoughts

Convenience has its place, but not when it comes at the cost of health. A fresh avocado takes seconds to prepare and offers unmatched flavour and nutrition. If you’re eating Paleo, this is exactly the kind of real, whole food to celebrate — not replace with a plastic tub filled with stabilisers.

So next time you’re in the supermarket, skip the pre-packaged avocado and reach for the real thing. Your body (and your wallet) will thank you.

Paleo pizza recipe grain-free

Paleo Pizza Recipe: Grain-Free and Dairy-Free

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Weston A Price Foundation Conference New Zealand Australia Events Sally Fallon auckland sydney-min

Weston A. Price in New Zealand – Early Event Details

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Apparently Sally Fallon Morell and Geoffrey Morell will be coming to New Zealand next year on a speaking tour with the Weston A Price foundation (WAPF).  Details are still to be announced and it will be between the 24th March and 6th April 2012.

Weston-A-Price-Lecture-Paleo-Sally-Fallon-WAPF-New-Zealand-Auckland-680x450-min

The Weston A Price Foundation approach is not the same as Paleo.  Dairy as well as grains are not discouraged.  Grains are soaked or sprouted prior to eating to remove some (but not all) of the toxins.  I'm certainly not interested in adding grains to my diet, but I am interested in learning more from the WAPF about things like fermented vegetables and organ meats, which I think could be a really beneficial addition to my diet.

I think a WAPF approach is a huge improvement on a typical Western Diet, and probably a good transition into Paleo.  In fact, a lot of Paleo people I have met started off with a WAPF approach before they discovered Paleo.

It should be a very interesting event to attend – and nice to have something like this in our part of the world.  I'll post the details when they are announced.

Shared Principles Between Paleo and WAPF

While Paleo and Weston A Price Foundation (WAPF) principles differ on some food groups, there are numerous overlapping values that make the two approaches more aligned than they may first appear. Both reject the highly processed Standard Western Diet and focus on whole, nutrient-dense foods as the foundation of good health. Whether you're strictly Paleo or experimenting with WAPF principles, there's much to gain from exploring the crossover areas.

Both frameworks emphasise traditional cooking methods, quality sourcing, and the avoidance of industrial seed oils, artificial additives, and refined sugars. In this sense, WAPF can serve as a helpful stepping stone for those easing into the stricter parameters of Paleo. It's also a rich resource for exploring techniques and ingredients that some Paleo eaters may overlook, such as fermented vegetables, bone broths, and the inclusion of organ meats as nutritional powerhouses.

The Role of Fermented Foods and Traditional Preparation

One of the most compelling aspects of the WAPF philosophy is its strong emphasis on traditional food preparation. Fermentation, soaking, sprouting and slow cooking aren’t just culinary traditions — they are methods used to improve nutrient bioavailability and digestibility. These practices can easily enhance a Paleo lifestyle, even if you choose to skip the grains and dairy.

Fermented vegetables like sauerkraut, kimchi and beet kvass are rich in probiotics and offer a natural way to support gut health. Adding these foods to your diet can promote better digestion, stronger immunity, and improved nutrient absorption — all key goals of a well-rounded ancestral eating plan.

Even if you don't consume grains or legumes, the WAPF emphasis on slow cooking and fermentation can be applied to root vegetables, fruits, and even meat. Liver pâté, fermented garlic, and traditional bone broth are all cornerstones of both approaches.

The Nutritional Case for Organ Meats

Organ meats are widely celebrated in WAPF teachings and are also embraced by many in the Paleo community. Liver, heart, kidney and even spleen are among the most nutrient-dense foods on the planet, providing bioavailable vitamins and minerals like vitamin A, B12, iron, copper and zinc in far higher concentrations than muscle meat.

WAPF encourages a “nose-to-tail” philosophy that makes complete nutritional use of the whole animal. If you follow a Paleo diet but haven’t yet explored organ meats, this may be the nudge you need. Incorporating liver once or twice a week is one of the most powerful upgrades you can make to your current routine. If the taste puts you off, try mixing small amounts into minced meat or preparing it with herbs and spices to mellow the flavour.

Rethinking Dairy: Where WAPF and Paleo Differ

One of the key areas of divergence between WAPF and Paleo is their stance on dairy. While Paleo avoids dairy due to its potential to cause inflammation, gut irritation and insulin spikes in some individuals, WAPF strongly supports the consumption of raw, grass-fed dairy products. They believe traditional dairy, when unprocessed and sourced from healthy animals, can be a valuable source of fat-soluble vitamins and probiotics.

For Paleo followers who tolerate dairy well, there's a case for experimenting with raw milk kefir, fermented cheeses and cultured butter from grass-fed sources. However, this is highly individual and must be tested carefully. Many people find that while they thrive on a strict dairy-free Paleo approach, reintroducing cultured dairy in small amounts can work well — especially for those focused on gut health and nutrient density.

Balancing the Benefits: Adopting What Works for You

One of the strengths of exploring both Paleo and WAPF approaches is the ability to personalise your diet based on your individual health needs, goals and tolerances. If you’re already following Paleo and thriving, there's no need to change a thing. But if you feel you’re missing out on certain aspects of traditional eating — particularly in the areas of fermentation and offal — WAPF offers tools and recipes that can deepen and enrich your current practice.

The goal isn’t dogmatic purity. It’s about using ancestral wisdom to build a sustainable, nourishing way of eating that supports your long-term health and energy. Whether that means adding fermented carrots to your breakfast plate or trying bone marrow for the first time, these are small, deliberate choices that can have a big impact.

What to Expect from the WAPF Tour

Having Sally Fallon Morell and Geoffrey Morell visit this part of the world is a unique opportunity to learn directly from the leaders of the WAPF movement. Expect in-depth discussions on ancestral diets, healing protocols, and traditional food preparation. These events often include live demonstrations, Q&A sessions, and opportunities to network with like-minded individuals.

Even if you don't subscribe to all of the WAPF philosophy, attending the talk will almost certainly leave you inspired to try new things in your kitchen. You might walk away with ideas for fermenting your own vegetables, sourcing local raw dairy, or creating nutrient-dense meals using cuts of meat you’ve previously ignored.

Supporting Local and Regenerative Farming

Both WAPF and Paleo place high value on food sourcing. Eating grass-fed meat, organic produce, and pastured eggs supports not only your health but also local farmers and the broader ecosystem. One of the topics likely to be highlighted in the WAPF speaking tour is the connection between soil health, animal welfare and human wellbeing — something that resonates deeply with anyone invested in real food.

It’s worth taking the opportunity to explore vendors and suppliers present at the event. You may discover new sources for quality meats, bone broth, fermented products and other staples that align perfectly with your diet.

Stay Informed and Open-Minded

As new information emerges and your own health evolves, staying curious is key. Events like the upcoming WAPF tour are fantastic for expanding your perspective, testing new ideas, and refining your approach. Whether you leave more committed to strict Paleo or inspired to experiment with WAPF principles, the knowledge you gain will be valuable.

I'll be sure to post more details as they are confirmed. It’s encouraging to see international events like this reaching New Zealand and Australia — hopefully a sign that ancestral health is growing as a mainstream conversation in our region.

What do you think about a WAPF approach?

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Everyday Paleo

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I was really pleased to receive a few new Paleo books last week – I've got quite a lot of reading to do! I thought I'd start with Everyday Paleo, which, as a longtime reader of Sarah Fragoso's blog, I've been looking forward to.

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I hadn't realised how inclusive this book was going to be – it covers everything, including what the idea of Paleo is and how you can start from scratch.  One of my favourite topics sleep is also covered, as well as stress.  There is also a big section about fitness (understandable, given that the author is a trainer) and a lot of recipes.

There is a big family and children focus with the book too, which I'm sure would be a great help for families looking to make the move to Paleo.  There is lots of advice on introducing Paleo to children and even Paleo lunchbox suggestions.

The recipe ingredients look like they will convert quite well to Australian availability – but I'll be trying a few out myself later this week.   I'm particularly looking forward to cooking up the Albondigas Soup and the Meaty Pumpkin Souffle.

Why Paleo Cookbooks Are Still Essential in a Digital Age

With endless free recipes available online, you might wonder whether investing in a physical Paleo cookbook is still worthwhile. But there’s something powerful about having a tangible guide you can flick through, dog-ear and scribble notes on. A thoughtfully curated cookbook like Everyday Paleo offers more than just meals — it delivers structure, inspiration, and lifestyle context all in one place. For those new to Paleo or looking to recommit, this kind of immersive guide can help establish strong, sustainable habits.

Sarah Fragoso’s cookbook stands out because it blends practical tips with family-friendly meals and foundational knowledge. Rather than overwhelming you with complex protocols or exotic ingredients, it gently walks you through what it means to live Paleo — not just eat that way. From resetting your pantry to managing stress and sleep, books like this are about building a holistic, realistic approach to ancestral health.

Practicality and Simplicity for Busy Lives

One of the standout features of Everyday Paleo is how approachable the recipes are. Designed with families in mind, they focus on wholesome, everyday ingredients and quick prep times. For those juggling work, school drop-offs and general life chaos, this makes the transition to a Paleo lifestyle far less daunting.

Meals like Albondigas Soup and Meaty Pumpkin Soufflé are hearty, nourishing and perfect for batch cooking. They freeze well, are budget-friendly, and — importantly — satisfy fussy eaters. The ability to cook one meal for the whole household without needing “special” alternatives is a massive win for any parent attempting to bring their family along on the Paleo journey.

How Everyday Paleo Supports Beginners

Unlike many cookbooks that dive straight into the recipes, Everyday Paleo spends time laying out the “why” behind the lifestyle. This helps readers make informed decisions and stay committed long-term. The introductory chapters guide you through cleaning out your pantry, shopping efficiently, and even handling social situations or skeptical relatives — all key pain points for those transitioning to real food living.

Sarah’s personal voice comes through clearly in the writing. It’s relatable, encouraging and non-judgmental, which is especially valuable for those who may feel overwhelmed by big lifestyle shifts. There’s also attention given to managing cravings, building new habits, and dealing with challenges like eating out or travelling — practical advice that makes the book more than just a collection of meals.

Integrating Paleo into Family Life

For families, one of the biggest barriers to trying Paleo is figuring out how to get everyone on board — especially children. This book addresses that head-on. With clear advice on how to make gradual changes, involve kids in cooking, and explain the “why” in age-appropriate ways, it becomes a manual for household transformation.

Lunchbox suggestions, kid-approved dinners, and advice on navigating picky eating make this an ideal book for parents. Whether your child is a toddler or a teenager, the strategies Sarah shares can help you create a home environment where healthy eating is the norm — not a battle.

What Makes a Great Paleo Cookbook?

As more Paleo cookbooks have hit the market, the quality varies widely. The best ones, like Everyday Paleo, do several things well:

  • Accessible ingredients: No need for obscure or expensive items.
  • Clear instructions: Great for beginners and seasoned cooks alike.
  • Visual appeal: High-quality photos that inspire and guide.
  • Lifestyle integration: Goes beyond food to cover mindset, movement, and stress.
  • Meal planning support: Helps you build a weekly rhythm without burnout.

If you’re building a small but mighty Paleo library, it’s worth choosing books that meet all these criteria. Having a handful of go-to references that you genuinely use is better than collecting dozens of books that gather dust.

Adapting Recipes for Australian Kitchens

Although written in the US, Everyday Paleo translates well for Australian readers. Most ingredients can be found easily at local supermarkets or health food stores. If a particular cut of meat or vegetable isn’t available, substitutions are usually straightforward — for example, swapping US-style pork sausage for preservative-free chipolatas or using butternut pumpkin where another squash is mentioned.

For measurements, it’s easy to convert US cups to metric or use visual approximations. Over time, you’ll get a feel for portions and ratios that suit your household, making the recipes even easier to follow. Plus, with the emphasis on whole food ingredients rather than processed products, you're already ahead when sourcing locally.

Exploring More Paleo Cookbooks and Authors

Once you’ve worked through Everyday Paleo, there are several other authors worth exploring who bring unique perspectives to the ancestral health space. From the precision of Robb Wolf and the science-rich content of Chris Kresser to the family-friendly flair of Danielle Walker and the Aussie-focused approach of Quirky Cooking, there’s a Paleo book for every stage of your journey.

When choosing your next title, consider what your current challenge is — whether it’s time-saving meals, gut healing, hormone balance, or entertaining — and find a book that meets that specific need. The right resources can motivate you, re-inspire your cooking, and help you stick with Paleo even when life gets busy.

Stay Curious, Keep Cooking

Diving into a new Paleo cookbook is about more than just expanding your recipe collection — it’s a chance to reconnect with your health goals and inject variety into your meals. Even if you only take away a few new techniques or meal prep tricks, each book adds something to your toolkit.

As I work my way through the rest of the books I received, I’ll be sharing more reviews and highlighting the recipes that become staples in my kitchen. If you’re reading something new or have a favourite Paleo cookbook I should know about, I’d love to hear your recommendations too.

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Making Flight Food Paleo

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I’ve just booked my flights back to the UK for a long awaited Christmas visiting my family.  Australia couldn’t be much further from the UK, which means almost 24 hours of flying each way.  One of the things I hate the most about flying is the very limited Paleo food options.  Often airports limit what you can take through security and onto the plane – which makes it very hard to guarantee good Paleo options. Why can't they make Flight Food Paleo?

I usually fly with Qantas, which offers the following meal options:

  • Diabetic: High in complex carbohydrate and dietary fibre; low in fat; no added sugar; low salt.
  • Fruit Platter: Consists of fresh, tinned and dried fruits.
  • Gluten Intolerance: Do not contain wheat, rye, oats, barley or malt or any milk or milk products.
  • Hindu: Do not contain beef, beef derivatives, veal or pork. Meals may contain fish or lamb.
  • Kosher Meal: Prepared to comply with Jewish dietary laws.
  • Moslem (Halal): Do not contain pork, or pork by-products. All meats come from ritually slaughtered animals.
  • Vegetarian (Asian Indian Style): Contain egg and diary products and are suitable for Hindu vegetarians.
  • Vegetarian (Lacto Ovo): Do not contain meat, fish or seafood but may contain dairy products such as milk, butter, cheese and eggs or foods containing these.
  • Vegetarian (Oriental): Contain vegetables, fruit, rice noodles and can contain nuts.
  • Vegetarian (Strict Indian): Do not contain any eggs, dairy or bulbous vegetables and are suitable for Hindu vegetarians.
  • Vegan: Contain fruits, vegetables, grains, nuts and pulses and do not contain any animal products such as meat, poultry, seafood, eggs milk or honey.

On my last two international flights (to PrimalCon and the AHS), I’ve tried different approaches, in the hope that I could stumble upon the best Paleo friendly meal option.

In my option, Diabetic people should follow a Paleo approach, to stabilise their blood sugar levels, so when I went to PrimalCon in April, I ordered a Diabetic meal.  I don’t understand why this is a low-fat, but hoped it would come with some good meat and some alternatives to the processed, sugar filled snacks that often go alongside plane meals.  Some of the actual meals weren’t too bad, for instance a breakfast of eggs, tomatoes mushrooms and spinach and a main meal of chicken, broccoli, carrots and white rice.  Some of the food however, left a lot to be desired.  Rice crackers served with a soy based spread (whilst everyone else on the plane got proper butter) and a breakfast of cereal and soy milk (remember, this is aimed at diabetics).

Example of gluten-free airline meal with processed items not suitable for a Paleo diet

In August when I went to the Ancestral Health Symposium, I thought I’d try my luck with a gluten free meal.  My Paleo diet is completely gluten free, so somewhat optimistically I’d hoped for a good equivalent here.  I actually found the gluten free option considerably worse than the Diabetic option.  As I noticed at the gluten free expo, gluten free seems to be a huge industry of franken-foods.  Gluten is omitted – but replaced with lots of processed ingredients I don’t want to consume.  They still serve biscuits, deserts and other junk food, it’s just had the gluten removed.  Not Paleo.

Airline breakfast featuring soy milk and cereal, a poor fit for a Paleo traveller

On the way back, I therefore changed my meal preference and went with the standard option, which was actually much better.  Yes, there was a lot I wouldn’t eat, but most of the food was closer to “whole” food.  Butter was butter and I was lucky to have an option of a “meat and veg” style meal, instead of a pasta based meal.

So for this trip, I think I’m also going to try my luck with the standard option.  It appears I can bring small amounts of packaged food onto the flight, so I plan to try my luck and bring some jerky, raw nuts and avocados.  These foods, along with any reasonable looking meat and vegetables I can salvage from the plane food should be plenty to keep me going.  There’s also the very Paleo option of a coinciding intermittent fasting, should my food get confiscated at security!

Wouldn’t it be great if there was a Paleo meal option of organic, grass fed meat and not a processed product in sight?  Perhaps one day…

I’d love to hear your plane food hacks.  How do you keep it Paleo during a long flight?

How to Stay Paleo in the Air

Flying internationally while sticking to a Paleo diet is definitely a challenge — especially when even the “healthier” meal options are packed with processed carbs, seed oils, and soy-based products. But with a bit of planning, it is possible to stay on track, even on long-haul flights between Australia and the UK.

Packing shelf-stable, nutrient-dense snacks like jerky, raw nuts, freeze-dried fruit, dark chocolate, or even vacuum-sealed hard-boiled eggs can help bridge the gap between less-than-ideal in-flight options. And if your food gets confiscated at security? Consider using the flight as a natural window for intermittent fasting — a very Paleo way to travel light.

Until airlines catch on and add a Paleo or real food option (we can dream!), a bit of prep and a flexible mindset go a long way.

Got your own tried-and-true travel tips? Let me know how you keep it Paleo in the air — I’d love to add more hacks to my next flight plan!

making flight food paleo primal gluten free qantas emirates options low carb-min

The Paleo Traveller’s Guide to Surviving Long-Haul Flights

When you’re committed to a Paleo lifestyle, navigating airport terminals and airline meal trays becomes a logistical puzzle — one where the “pieces” are often made from processed grains, vegetable oils, and mystery ingredients. But with a little preparation and a lot of flexibility, you can stay true to your dietary goals even when you're cruising at 30,000 feet.

Why Plane Food Rarely Works for Paleo Diets

The typical in-flight meal — regardless of whether it’s gluten-free, diabetic, or vegetarian — is usually built for convenience and mass production, not health. Even the “healthy” meals tend to rely heavily on low-fat, high-carb formulas and processed substitutes. White rice, dairy-based sauces, sugary snacks, margarine instead of butter — they’re the norm, not the exception.

That’s why it can often be better to select a standard meal, where at least some real meat and vegetables might be salvageable, rather than requesting a specialty option that swaps out gluten only to replace it with a dozen unpronounceable additives.

Smart Paleo Snacks to Pack in Your Carry-On

Security restrictions vary from airport to airport, but in general, the following Paleo-friendly foods are great options to bring onboard:

  • Grass-fed jerky or biltong – High in protein and shelf-stable for hours (or even days).
  • Raw or activated nuts – Almonds, macadamias, and cashews provide satiety and healthy fats.
  • Dried or freeze-dried fruit – For a touch of natural sweetness, without the added sugar.
  • Hard-boiled eggs – Surprisingly sturdy in a zip-lock bag, and a great source of fat and protein.
  • Coconut flakes or trail mix – Create your own with dried coconut, nuts, and cacao nibs.
  • Avocados – Yes, really! If left whole and uncut, they’re generally allowed through security.
  • Dark chocolate (85%+ cocoa) – Because even in the sky, you deserve a treat.

Bonus tip: bring a sturdy spoon, napkins, and perhaps even a small container of Himalayan salt — they can be incredibly handy for turning a lacklustre airline meal into something halfway decent.

Fasting in the Sky — The Paleo Perspective

One of the most elegant solutions? Don’t eat. Intermittent fasting can be a powerful strategy during long travel days, allowing your digestive system to rest and your circadian rhythm to stay more aligned with your destination. If your flight overlaps with a typical fasting window, simply hydrate well and skip the meals altogether. Bring herbal tea bags or a lemon wedge to spruce up your in-flight water.

Fasting can also help you avoid the grogginess and digestive discomfort that often comes with dodgy plane food. Once you land, you can break your fast with a proper, nourishing meal — ideally one that includes protein, healthy fats, and vegetables — to help ground you after the chaos of air travel.

Paleo Tips for the Airport and Beyond

While you may not be able to pack liquids through security, many airports have shops or cafes where you can stock up before boarding. Look for:

  • Salads with hard-boiled eggs, avocado, grilled chicken, or smoked salmon (ditch the dressing unless you can confirm it’s Paleo-friendly)
  • Fruit and nut packs (watch for added sugars or seed oils)
  • Plain bottled kombucha or sparkling water
  • Cooked meats or “protein snack boxes” (you’ll have to read labels carefully)

And if you’re lucky enough to have lounge access, you may be able to access hot meals with meat and veggies, or at least some boiled eggs and fresh fruit.

Final Thoughts

Flying Paleo-style isn’t always easy — but it’s definitely doable. Whether you choose to prep a travel-friendly food stash, experiment with intermittent fasting, or play menu roulette and make the best of what’s offered onboard, it’s possible to stay true to your real food goals even during long-haul international flights.

What’s in your travel snack kit? Have you ever found a surprisingly Paleo-friendly airline meal? I’d love to hear your go-to hacks and travel stories — drop them in the comments below.

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Sleeping on the Floor?

9 Comments

The more I learn and think about evolutionary health, the more links I find with every aspect of my life.

Since I went from more of a Primal diet, to a strict Paleo diet, my previous sleep problems appear to have completely vanished.  I'm now tired in the evenings, fall asleep quickly without even noticing, sleep soundly all night – and wake up before my alarm.  This change in sleep has made it very clear what an essential role sleep plays to overall health and well-being.  I'm quite convinced that even with a perfect Paleo diet and a great fitness regime, without good sleep it would be impossible to attain optimal health.

This has got me thinking about where and how I sleep.  I suspect like you, I sleep on a bed with a big mattress and pillows.  This must be very far removed from how our ancestors slept for millions of years!

I've found some great resources on sleeping that suggest the body is under strain being upright all day, and therefore needs the resistance of a hard service to enable gravity to help realign and reshape the body.  This makes a lot of sense.  Even a relatively hard mattress won’t have enough resistance to enable your bones to realign – where as the ground clearly would.  It makes sense that when sunk into a mattress the lungs are not in the same position and have a reduced area – resulting in less oxygen, which is crucial, especially in enabling the body to relax and repair overnight.

I also wonder about the effect on the body’s temperature regulation, of sleeping on a mattress and under covers.  Is this another detrimental effect of sleeping on a mattress?

Sleeping on the Floor paleo diet natural health no bed hammock back mattress-min

Every time I've been camping and have slept with just a thin foam layer between myself and the ground, I have had a fantastic sleep – but I’ve also woken up very stiff and sore the next morning.  Perhaps the discomfort is due to being used to a soft mattress and will reduce after a few days?  Perhaps a bit of discomfort is not a bad thing?  As with camping, I also slept very well when I travelled to Japan sleeping on hard futons on the floor; again this was not comfortable, but resulted in very rejuvenating sleeps.

Sleep posture also appears to be an important factor to consider, something I've not given much thought to in the past.

I'm therefore planning to conduct a sleep experiment, of at least a week, where I will sleep on the floor each night.  I can then compare how I feel each morning, how well rested I am and how my fitness is affected (for example, if it would promote better posture and alignment, I’d expect this to show in my gym sessions).

Have you ever slept on the floor in the interests of your health, or is this a step too far?  I’d love to hear your comments on all things sleep related!

Could Sleeping on the Floor Actually Improve Your Health?

More and more people exploring ancestral health are starting to ask a question that once seemed unthinkable: should we ditch our mattresses and sleep on the floor? It sounds radical — but when you consider how little our modern sleep environments resemble those of our ancestors, it starts to make sense.

The average bed today is soft, plush, and loaded with synthetic materials. While it might feel luxurious, research and anecdotal evidence suggest that overly soft sleeping surfaces may interfere with natural spinal alignment, reduce lung capacity due to compression, and even disrupt our ability to regulate body temperature efficiently. That’s quite a price to pay for a comfy mattress.

The Potential Benefits of Sleeping on the Floor

People who experiment with sleeping on the floor often report benefits such as:

  • Improved posture: Without a mattress to sink into, the body is encouraged to maintain a more neutral alignment.
  • Fewer aches and pains: Especially in the lower back and neck, once the body adjusts to the new surface.
  • Better sleep quality: Possibly from more consistent sleep positions or reduced overheating.
  • Enhanced circulation: Sleeping on a firm surface may reduce compression of arteries and veins.

It’s also worth noting that many traditional cultures — from Japan to various parts of Africa and Southeast Asia — have long slept on firm surfaces like futons, woven mats, or thin roll-up bedding, often reporting no issues with back pain or insomnia.

How to Transition to Floor Sleeping (Without Hating It)

If you’re intrigued but unsure how to start, here are a few tips:

  1. Start with naps or just one night a week. Give your body time to adjust slowly.
  2. Use a yoga mat or thin foam pad to soften the transition from mattress to floor without completely removing support.
  3. Support your joints with folded blankets under your hips, knees, or shoulders if needed.
  4. Experiment with positions – some people do well on their back, others prefer side-sleeping with a thin pillow between the knees.
  5. Stay warm – being closer to the ground can feel colder, so ensure your bedding is adjusted accordingly.

You might find that your body takes a few days to adjust. Just like transitioning to barefoot shoes or a Paleo diet, the discomfort may be part of the adaptation process.

What About Sleep Posture?

Sleep posture is another overlooked part of modern health. Back sleeping with a neutral spine is often recommended, but many floor sleepers report excellent results from side sleeping or fetal-style positions, provided they use minimal or no pillows to keep the neck aligned.

Some floor sleepers also switch to hammocks or Japanese futons placed on tatami mats — options that give you firmness with a bit of give.

Is Sleeping on the Floor Right for Everyone?

Not necessarily. If you have joint issues, specific musculoskeletal conditions, or are pregnant, consult with a health professional before ditching your bed. And always listen to your body. Pain that doesn't improve with adaptation may be a sign you need more support.

Have you experimented with floor sleeping, minimal bedding, or even ditching pillows altogether? What changes did you notice in your sleep quality, posture, or overall wellbeing?

Drop your experience in the comments — and let’s explore whether ancestral-style sleep could be a modern health upgrade worth considering.

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Another Nail in the Coffin for Soft Drinks?

It’s good to see yet another study on the detrimental effects of Soft Drinks.  This time a study from the University of Oklahoma compared two groups of women over a five year period.  One group in the 4,000 strong study consumed two or more sugary soft drinks, whilst the other group drank one or less.  The participants had their weight, waist size, cholesterol & triglyceride levels measured and compared over the course of the study.  The study concludes that woman drinking two or more soft drinks a day are at a higher risk of developing cardiovascular disease and diabetes.

What's so bad about soft drinks fizzy coke paleo not healthy-min

The study indicates that whilst the woman’s weight didn't necessarily increase on this soft drink regime, their risk of developing high triglycerides increased four-fold – therefore bodily fat doesn't appear to be the sole reason for the risk.

An observational study like this has far too many variables, yet it is still useful, especially if it leads to further (ideally clinical) studies.  It’s also useful if it makes those who consume soft drinks question their nutrition.   I think it likely a woman who consumes several soft drinks a day isn't likely to be following a healthy Paleo diet in every other aspect of her nutrition.  This makes it impossible to attribute the declining health of that group to their soft drink consumption alone.  I also have trouble with the category of “one of less” soft drinks, as I’d consider one soft drink a day to be very high use – especially where those drinks contain High Fructose Corn Syrup (HFCS)!  I look forward to the full peer reviewed study which may address some of these points.

I think a lot of slim people consider themselves healthy and have an attitude that they can “get away” with a poor diet, including drinking regular soft drinks.  This study goes some way to challenge those views, and perhaps might help make people realise even though they may feel healthy today, they may be storing up problems for their future health.  I just hope studies like this don’t lead to diverted consumption of diet soft drinks, which in my opinion are often even more harmful.

What’s wrong with drinking water?

Soft Drinks and Metabolic Disruption: More Than Just Sugar

While studies like the one from the University of Oklahoma highlight the obvious dangers of sugar-sweetened beverages, it’s crucial to understand that the issue with soft drinks extends beyond their sugar content. The combination of artificial colouring, preservatives, acids and industrial sweeteners creates a chemical cocktail that disrupts metabolism and places significant stress on the body.

Even when weight gain isn't immediately visible, these drinks can silently wreak havoc. Elevated triglycerides, increased insulin resistance, fatty liver, and systemic inflammation can all be linked to frequent consumption of sugary beverages. Metabolically, these drinks offer zero benefit and numerous risks — often in the absence of any clear satiety, which can lead to increased overall caloric intake.

The False Health Halo of Diet Drinks

For those looking to reduce their sugar intake, switching to diet soft drinks might seem like a logical step. However, many emerging studies indicate that artificial sweeteners such as aspartame, sucralose and acesulfame potassium may cause their own set of health issues. They can interfere with gut microbiota, disrupt hunger hormones, and may even be linked with long-term weight gain and glucose intolerance.

Moreover, the very sweetness of these drinks — even without calories — continues to condition the palate to expect sweet tastes constantly, making it harder to wean off sugary or ultra-processed foods. The result? A loop of craving, consumption and metabolic confusion that undermines real food efforts.

Challenging the “Skinny Equals Healthy” Myth

One of the most insidious ideas perpetuated by food marketing is the belief that as long as you maintain a healthy weight, your diet doesn’t matter. But studies like this reinforce the idea that metabolic health is about much more than what the scale says. You can be lean and still suffer from high triglycerides, poor insulin sensitivity, and chronic inflammation.

Soft drinks provide a perfect case study for this. They may not cause immediate weight gain, but their effects on internal health markers can still be profoundly damaging. Just because someone looks “healthy” on the outside does not mean their blood chemistry or organ function reflects the same.

The Case for Replacing Soft Drinks With Real Hydration

Water, herbal teas and homemade infusions with mint, lemon or cucumber provide true hydration without any of the additives found in commercial beverages. For those transitioning off soft drinks, fizzy mineral water with a squeeze of citrus can mimic the mouthfeel of soda without the negatives.

If you're looking for a gentle detox or liver support, dandelion tea and milk thistle infusions can also help — and they’re far more aligned with a Paleo approach than artificially flavoured drinks pretending to offer energy or focus.

How Observational Studies Inform the Bigger Picture

While observational studies can't prove causation, they are often the first step in identifying patterns that warrant deeper investigation. When repeated across large populations and corroborated by mechanistic science, they form a compelling body of evidence.

In the case of soft drinks, we now have multiple observational and controlled studies pointing toward similar conclusions — that sugary beverages contribute significantly to chronic disease. This growing data pool helps to inform public health recommendations, consumer awareness, and eventually, policy change. For example, some cities have introduced sugar taxes on soft drinks or mandated clearer labelling due to this type of research.

The Hidden Link Between Soft Drinks and Gut Health

One area of emerging interest is how soft drinks impact the microbiome. High-fructose corn syrup and artificial additives can feed pathogenic gut bacteria, creating dysbiosis that extends far beyond digestion. This imbalance in gut flora has been linked to autoimmune conditions, mood disorders, and metabolic diseases — further cementing the idea that soft drinks are more harmful than they might first appear.

Artificial sweeteners used in diet soft drinks may also impair the gut lining and encourage the overgrowth of less beneficial bacterial strains. Over time, this can lead to leaky gut and low-grade chronic inflammation, further increasing the risk of disease.

Making Better Choices Daily

If you're trying to support your health or follow a Paleo lifestyle, removing soft drinks is one of the easiest and most impactful changes you can make. Hydration doesn’t need a flashy label or marketing campaign — your body thrives on simplicity. Filtered water, coconut water (in moderation), herbal infusions, and even homemade kombucha (if tolerated) are all great alternatives.

Planning ahead can also help reduce temptation. Keeping a stainless steel bottle of chilled water with you or preparing infused water at the start of each day makes it more likely that you’ll stay hydrated and avoid vending machines or corner shops selling fizzy drinks.

Long-Term Vision: Shifting the Health Conversation

It’s encouraging to see studies like this gaining attention and challenging long-held beliefs. But for real change to occur, the public narrative needs to shift away from calorie-counting and weight-focused metrics toward deeper markers of health. Blood sugar stability, hormone balance, inflammation, and mental clarity are far better indicators of wellbeing.

Eliminating soft drinks — both sugary and diet — is a small but meaningful way to support your body, improve long-term outcomes, and honour the Paleo philosophy of eating (and drinking) in alignment with our evolutionary biology.

As new studies emerge, the importance of whole, unprocessed foods and drinks becomes clearer. Let’s hope this rising body of evidence encourages more people to swap the can for a clean glass of water — their hearts, brains, and future selves will thank them.

What do you think of observational studies like this?  Do you think they will they one day start to change nutrition en masse?