The Definitive Guide to Paleo Sweeteners sugar stevia healthy agave-min

The Definitive Guide to Paleo Sweeteners

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Whenever I write about sugar, I get a lot of spam comments trying to advertise brands of “natural, healthy” sweeteners that, apparently, are simply bursting with healthiness. I’m also constantly aware of people choosing artificial sweeteners to avoid sugar; as well as people choosing “natural” sweeteners over artificial, or just regular sugar.

So what is the difference between all of these types and brands of sweeteners? Are there really new natural sweeteners out there, or is it just clever marketing of an existing product, with a new brand name?

The Definitive Guide to Paleo Sweeteners sugar stevia healthy agave-min

 

Natural Sweeteners

A natural sweetener, by definition is one that is unprocessed, and naturally occurring in nature – in the same state (or requiring minimal processing that you could do yourself). A lot of sweeteners sold as natural, actually require a lot of refining and processing to get to the state they reach us in – far from natural.

Stevia

One of the most talked about sweeteners, Stevia is actually a herb. It has a natural sweet taste, but no actual sugar molecules. The green leaf Stevia plant is therefore a great alternative to sugar. Unfortunately, far more readily available than the green leaf versions, is the white powdered form of Stevia (i.e. branded as Natvia, Truvia or Sun Crystals). This is very processed, and definitely one to be avoided.

Honey

Raw Honey is a great natural sweetener. Using a local honey is even supposed to reduce hayfever. Whilst honey is natural (and in fact the only sweetener I use), it still produces an insulin effect and is definitely best suited for occasional use – as are all forms of sweeteners.

Maple Syrup, traditionally made Agave Nectar (Miel de Agave), Sorghum Syrup, Coconut Sugar, Palm Sugar, Molasses, Date Sugar, Cane Sugar, Fruit Juice, Muscovado and Sucanat are also natural sugars – but, again, no sweetener is the healthier choice, even if they are natural! Incidentally you might have seen Brown Rice Syrup in you health food shop – and whilst it too is “natural”, it contains malt and is therefore a source of gluten!

Not So Natural?

Agave Nectar is another one that seems to be thought of as another supremely healthy product. Agave is natural, in that it comes from the juice of the agave plant. It has a low glycemic profile, which means less of an insulin spike. However, this is because Agave nectar contains only 10% glucose – which means the other 90% is fructose, which comes with all sorts of health issues and is definitely to be avoided. Not only should Agave be avoided for its high fructose concentration, but it also contains saponins; toxins that have less than desirable effects on the body. Agave Nectar is produced in a not too dissimilar way to High Fructose Corn Syrup – yet at least HFCS is seldom marketed as a healthy sweetener.

Turbinado Sugar and Sugar Alcohols (i.e. xylitol and erythritol) are also not natural; but often sold with impressive health claims.

Artificial Sweeteners

The chemical sweeteners really are a no brainer. Recognised as toxins in the body – and in many cases not established enough for us to really understand their impact, I can’t see any reason why anyone would want to consume these. There is also a lot of research into the insulin response, with many suggesting that the sweet taste, even in the absence of sugar, is enough to trigger an insulin response.

Artificial sweeteners include Aspartame (sold as NutraSweet or Equal), Saccharin (Sweet n Low), Sucralose (Splenda), Acesulfame-K (Sunette or Sweet One), Sorbitol, Mannitol and Tagatose.

Sweeteners – Are They Paleo?

Whilst the natural sweeteners are without doubt less harmful than their chemical or processed alternatives, they still aren’t “Paleo”. As an occasional treat Raw Honey is the only sweetener I would suggest.

Ultimately, it’s best to give up the need for constant sweetness. Since doing so, I’ve found my taste buds have changed and I no longer crave sweet things like I used to. Try giving up sugar; after a few weeks you’ll be glad you did!

Have you given up sugar? If not, what types of sweeteners do you use?

The Slow Paleo Transition primal diet-min

The Slow Paleo Transition

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A lot of people seem to prefer to jump straight into Paleo. To clean out the kitchen, buy new cookbooks and go cold turkey on the grains all on the same day.

For others however, jumping straight in is a scary prospect. After eating a certain way for an entire lifetime, a slow, gradual transition into Paleo is the favoured approach for many. So how do you make a slow transition?

There are lots of plans that I think lead very gently into a Paleo diet, making it much easier to become “fully Paleo” without any fuss or issue. A lot of people who used to rely on refined grains, find suddenly cutting off those carbs can result in “carb flu”. This can last for a couple of weeks, and is not an enjoyable experience – but well worth persevering with to come out the other side, feeling like a new person.

Research and Reading

I always think the best start to a new routine is research. Understand exactly what you’re doing and why. Read everything you can Paleo from blogs, ebooks and books such as Mark Sisson’s Primal Blueprint and Robb Wolf’s The Paleo Solution.

Replace Industrial Oils

A quick win is to replace industrial seed oils with coconut oil and olive oil. You won’t feel your missing out on anything by throwing away the canola, sunflower, soybean, vegetable oil and margarine – but your body will thank you for it!

Quit Sugar

Giving up sugar is a great next step. Until you do this, you probably won’t realise how much sugar you actually eat. Ebooks like the Balance Bites “21 Day Sugar Detox” and Sarah Wilsons “I Quit Sugar” make the process easier, by taking you through this step by step.

Weston A Price

Once seed oils and sugar are in hand, I think adopting a Weston A Price approach would be an easy transition. This will enable you to focus on the quality of the food you eat. You don’t have to give up grains – yet – but you will be preparing them the minimise the harmful effects. You’ll still be consuming dairy, but you’ll be careful to ensure it’s good quality, raw dairy, which will be a significant bonus to your health.

Primal BluePrint

Once you become used to Weston A Price, it’s time to let go of the grains and address the rest of your lifestyle. Mark Sisson’s Primal BluePrint plan is the perfect next step. You’ll get rid of the grains, but keep the dairy. You’ll see the importance of the rest of your life and start sprinting and lifting heavy things. You’ll see the importance of sunshine, reducing stress and sleeping well. You’ll understand that there will be occasions you don’t make good food choices, but with the 80:20 rule, that’s ok – you’re getting it right far more often than not.

Whole30

One the Primal diet is dialled in, it’s time to go fully Paleo. I think the Whole30 is the best way to start this – and having been Primal, all you’re going to give up is dairy; not a big ask at all. A dedicated 30 days will enable you to see the benefits of eating this way and start to develop habits and routines.

Fully Paleo

After the Whole30, you can assess how you feel and slowly start to reintroduce foods (if you feel you really missed dairy, for example).

With a slow transition, you should be able to go from a SAD to a Paleo diet, without any real hardship or difficulty.

What was (or will be, for those just learning about Paleo!) your approach? Are you black or white, or do you prefer a slow transition? Did I miss any steps in a gradual transition?

The Slow Paleo Transition primal diet-min

Conscious Parenting Summit-min

Conscious Parenting Summit

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One of my readers told me about the Conscious Parenting Summit, which starts today. The talks are free to listen to online for 24 hours; and there seem to be a couple of interviews a day on all sorts of parenting aspects.

Whilst the nutrition seems to be more geared towards raw food than Paleo, the summit talks about a number of issues that seem very relevant to bringing up Paleo Children, such as Pregnancy, Natural Fertility, Water Birth, Lotus Birth, Unassisted Birth, Bonding, Vaccinating, Breastfeeding, Co-Sleeping, Elimination Communication, Non-Violent Communication, Circumcision and Homeschooling/Unschooling.

So if you have young children, are pregnant, or considering starting a Paleo family, it might be worth checking out the summit!

Why Conscious Parenting Aligns with the Paleo Lifestyle

At first glance, conscious parenting and Paleo may seem like two separate ideas — one focused on child-rearing philosophies, the other on nutrition. But dig a little deeper, and you'll find a shared core: the desire to return to natural, intuitive, and evolutionarily sound practices. Both philosophies question the status quo and ask: “Is this truly the best way to support our health and development — or is it just what modern culture says we should do?”

Much like choosing to nourish your body with real, unprocessed foods, conscious parenting is about stripping away the layers of conditioning and societal expectation to return to what makes sense from a biological, psychological, and emotional perspective.

Let’s unpack some of the topics featured in the Conscious Parenting Summit and explore how they dovetail beautifully with a Paleo lifestyle — especially for those raising Paleo kids.

Pregnancy and Natural Fertility

Modern fertility practices often overlook the impact of nutrition and environmental factors on conception. From a Paleo point of view, supporting fertility begins long before pregnancy. A nutrient-dense, anti-inflammatory diet — high in quality fats, pastured meats, organ meats, fermented foods, and vegetables — can help regulate hormones, reduce stress, and support optimal reproductive health for both partners.

Speakers in the summit who explore natural fertility and conscious conception often emphasise reducing toxin exposure, eating real food, and connecting with the body’s rhythms — all pillars of a Paleo pregnancy.

Birth: Water, Lotus, and Unassisted Options

Mainstream birth culture often centres around intervention, convenience, and medical control. Conscious parenting challenges this by exploring options like water birth, lotus birth (where the umbilical cord is left attached until it naturally separates), and unassisted birth.

While not every family will choose these routes, many Paleo-minded parents find resonance in the idea of birth as a natural, physiological process, not a medical emergency. There’s increasing interest in minimising intervention and creating an environment that supports bonding, calm, and hormonal flow — particularly oxytocin, the hormone of love and connection.

A real food diet throughout pregnancy can support better outcomes in birth too, reducing the risk of complications like gestational diabetes, preeclampsia, and large-for-gestational-age babies.

Breastfeeding and Co-Sleeping

Breastfeeding is arguably the most “Paleo” thing a parent can do. It’s species-specific nutrition, designed to support brain development, immunity, and gut health. Conscious parenting often highlights the emotional connection and attunement that breastfeeding fosters, not just the nutritional benefits.

Co-sleeping (also known as bed-sharing or sidecar sleeping) is another area where evolutionary and conscious parenting perspectives overlap. Our ancestors didn’t place their babies in separate rooms — they kept them close for warmth, feeding, and safety. While modern safety guidelines should always be followed, many families find that safe co-sleeping fosters more rest, better breastfeeding success, and stronger emotional bonds.

Elimination Communication (EC)

If you’re new to elimination communication, it’s the practice of tuning into a baby’s cues and using gentle timing to encourage toileting from infancy. It may sound odd in the West, but it's a common practice in many cultures — and entirely aligned with evolutionary principles.

EC treats babies as aware, capable beings — something the conscious parenting movement strongly advocates. It also reduces the reliance on nappies and the environmental impact of disposable products. Paleo parents drawn to minimalism and sustainability often find this practice worth exploring, even if they don’t go all in.

Vaccination, Circumcision & Non-Violent Communication

These are deeply personal topics, and conscious parenting doesn’t take a one-size-fits-all approach. Instead, it encourages parents to ask questions, research, and make informed decisions based on what aligns with their values.

  • Vaccination: Conscious parenting encourages informed consent and respectful dialogue. Some parents choose alternative schedules, others opt for selective vaccination, and some follow the standard schedule — but all aim to decide from a place of empowerment, not fear.
  • Circumcision: Many parents, upon researching this practice through a conscious lens, reconsider the default decision. Awareness of bodily autonomy, nerve endings, and ethical considerations often lead to questioning the norm.
  • Non-Violent Communication (NVC): Central to the conscious parenting philosophy, NVC focuses on empathetic listening and expressing needs without blame or punishment. For Paleo parents seeking not just physical, but emotional health for their families, NVC can be a game-changer.

Homeschooling and Unschooling

While not directly tied to Paleo, homeschooling and unschooling appeal to many families who’ve already stepped outside the mainstream when it comes to food and health. These education models allow for more freedom, child-led learning, and deeper connection with nature — again echoing ancestral values.

Some Paleo families find that traditional schooling environments contradict the rhythms and values they’re trying to cultivate at home: adequate movement, time outdoors, nutrient-dense food, and strong family connection. Homeschooling offers a way to keep those values intact, even during the learning day.

Raising Paleo Children in a Processed World

Let’s face it — raising kids Paleo in a world of processed snacks, peer pressure, and sugar-laden birthday parties is no small feat. But conscious parenting offers some valuable tools for navigating this path with intention.

Here are a few ideas that might support your Paleo parenting journey:

1. Focus on Food as Family Culture

Frame real food not as deprivation, but as the foundation of your family’s identity. Celebrate homemade meals, get the kids involved in prep, grow herbs together, and explore markets and farms.

2. Be Honest, Not Fear-Based

Talk to your children about why your family eats the way it does — without demonising others. Help them understand how food affects how they feel, think, and grow.

3. Find Allies

Whether through local groups, Facebook communities, or events like the Conscious Parenting Summit, surround yourself with like-minded parents. It’s so much easier when you know you’re not alone.

4. Lead by Example

Kids learn more from what we do than what we say. When they see you prioritising sleep, getting outdoors, making home-cooked meals, and caring for yourself — that’s the most powerful lesson.

The Rise of Holistic Parenting Events

That this summit even exists speaks volumes. Ten years ago, you’d be hard-pressed to find resources questioning conventional parenting norms. Now, there are entire conferences, books, podcasts, and platforms devoted to conscious parenting, natural living, and ancestral health.

This is a growing global movement, and events like the Conscious Parenting Summit help connect the dots. Even if a particular speaker isn’t strictly Paleo, there’s often so much value to glean — whether it’s a new way of viewing behaviour, an idea for improving sleep, or simply the reminder that there are other parents out there doing things differently too.

What If You’re Not Doing It All “Perfectly”?

This is where conscious parenting and Paleo both shine: there’s no perfection required. It’s about doing better where you can, asking questions, staying curious, and showing up with presence and care.

Whether you’re pregnant and planning, have toddlers who love kombucha, or teens who roll their eyes at your grain-free bread — you’re doing something incredible by tuning in and choosing a more intentional way forward.

Your Turn

Have you watched any of the sessions from the Conscious Parenting Summit? Which topics spoke to you the most? How does conscious parenting fit into your Paleo lifestyle?

If you’ve got resources, books, or experiences to share — especially when it comes to raising healthy, real-food-loving kids in Australia or New Zealand — I’d love to hear from you in the comments below.

And if you’re building a Paleo family of your own, know that you’re not alone — and you’re doing amazing work.

Does Your Child Have Paleo School Dinners lunches grain free healthy low carb high fat LCHF-min

Does Your Child Have Paleo School Dinners?

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I was really interested to discover a fantastic blog, by a nine year old British schoolgirl, Neverseconds. She’s been taking photos of her school dinners and posting them onto her blog. As someone with a passionate interest in nutrition, but no children, this is such an interesting insight. The blog obviously isn't written from a Paleo standpoint, but it is very interesting to gauge just how far away school dinners are from (what I would deem) optimal.

paleo-school-dinners-lunches

Images from NeverSeconds

For young children, good nutrition is absolutely crucial; they are growing and more importantly their brains are still developing. It’s becoming accepted that fat is extremely important in the nutrition of children; yet these lunches are clearly following the outdated low-fat “wisdom”. I find it concerning that young children eat their dinner staring at a big “LOW FAT” label, such as on the yoghurt. Even subconsciously this will lead to a long, deep held belief that fat must be avoided. As well as fat, the dinners look to be very low in protein too.

I also find the amount of refined carbohydrates concerning. After lunch the children will have grossly elevated blood sugar levels – leading to a crash probably during their next lesson. A crash in blood sugar levels isn't conducive to concentration and alertness!

There are so many processed foods, very little looks entirely home-made (perhaps just reheated). When cooking for large numbers as in a school setting, it should be perfectly possible to cook nutritious lunches from scratch, using local produce, on a budget.

Surely good nutrition should be easy with children? They don’t have a choice and aren't in the position to research and understand about nutrition in the same way adults are. What they eat as a child is likely to set their eating behaviours for life. It is so sad to see how these children are fed, by the very people who should be setting them up with good nutrition.

The Long-Term Impact of School Lunches

When we consider the impact of diet on physical and cognitive development, school meals play an incredibly influential role. For many children, school lunch may be the most nutritionally complete meal they receive each day. That’s a huge responsibility for schools — yet all too often the offerings fall short. The reliance on ultra-processed foods, sugar-laden desserts, and low-fat dairy reinforces poor eating habits from a young age.

There is now a growing body of evidence showing that children who consume a diet high in refined carbohydrates and processed foods are more likely to experience attention issues, behavioural problems, and even depression. When the bulk of a meal is made up of white bread, sugary yoghurts, and processed meats, it’s no wonder kids are struggling with focus and energy dips in the afternoon.

Why Fat and Protein Matter in a School Meal

Despite outdated guidance, dietary fat — especially from whole food sources like avocado, meat, eggs, and coconut — is essential for developing brains. These fats support the formation of neural connections and help children feel satiated for longer, avoiding the mid-afternoon blood sugar crash many experience after high-carb lunches.

Similarly, adequate protein is key for physical growth, immune function, and attention span. Yet when you look at many school lunches, protein is minimal at best. Instead of a proper portion of chicken, fish, or beef, kids might get a few slices of processed ham or a small portion of baked beans — often more sauce than substance. This imbalance leads to energy instability and contributes to cravings for more refined food later in the day.

The Trouble with the “Low Fat” Message

One of the most concerning aspects of many school food programs is the continued promotion of “low fat” products to children. From labelled yoghurts to low-fat cheese slices, this reinforces a now-debunked idea that fat is bad — an idea that can become deeply ingrained and persist well into adulthood. It may also encourage kids to fear foods like egg yolks, butter, and meat — which are in fact incredibly nutrient-dense.

What’s worse is that these low-fat products often contain added sugar to compensate for lost flavour, creating a double whammy: nutrient loss and sugar overload. Children need to be taught that food isn’t just about calories or fat percentages — it’s about nutrients and nourishment.

Can You Pack a Paleo Lunch for Your Child?

Thankfully, some schools allow packed lunches, giving parents the option to provide their children with better nutrition. If your child is eating Paleo, here are a few practical, school-friendly lunchbox ideas that travel well and don’t rely on heating or refrigeration (beyond an ice pack):

  • Mini frittatas or egg muffins made with vegetables and diced meat
  • Chicken drumsticks or meatballs with vegetable sticks and avocado dip
  • Fruit skewers with coconut flakes and almond butter for dipping
  • Beef jerky, hard-boiled eggs, and a handful of macadamia nuts
  • Leftovers from last night’s dinner in a thermos — stew, curry, or roasted veg and meat

These options provide high-quality protein, healthy fats, and fibre from real food. They’re satisfying, portable, and help your child avoid the blood sugar rollercoaster that comes with traditional lunchbox staples like sandwiches and muesli bars.

Dealing With School Lunch Rules

Some schools have very specific lunchbox policies, which can include banning nuts or requiring particular food groups. In Australia, nut bans are common for allergy safety, so it’s important to find alternatives like seed-based snacks (sunflower seed butter, for instance). If your child’s school has a rigid stance on what should be included in a lunchbox (e.g. mandatory dairy or grains), it’s worth opening a respectful dialogue with the staff.

Explain your family’s nutritional values and provide reassurance that your child is getting adequate nutrients through other food sources. You might also be able to supply documentation from a healthcare professional supporting your child’s dietary needs. While not every school will be flexible, many are open to learning more — especially if the message is delivered with positivity rather than confrontation.

Educating the Next Generation About Food

Children are curious by nature, and if you involve them in food preparation and explain why they’re eating certain things, they’re more likely to engage with the process. Even simple things like helping to pack their lunchbox, choosing vegetables from the shop, or growing herbs at home can increase their interest and connection to food.

Use mealtimes as an opportunity to explain where food comes from, how it affects the body, and why eating real food matters. This can help build resilience when your child is surrounded by less nutritious options at school or social events. Kids who understand why they’re eating differently are more likely to stick to it and advocate for themselves.

Is Change Possible Within the School System?

While large-scale reform can be slow, there are growing grassroots movements advocating for better food in schools. From community garden programs and farm-to-table initiatives to local suppliers working with canteens, change is happening in pockets across Australia and the UK. Parents, teachers, and even students themselves are starting to question the nutritional standards and push for better quality meals.

If your school offers lunch orders or has a canteen, you might consider joining the parent committee or engaging with staff about improving the options available. Suggesting simple changes — like switching margarine for butter, offering fruit instead of ice blocks, or adding a salad bar — can be a good start. Every small improvement helps shape a healthier food environment for all students.

Setting the Standard at Home

Even if your child is eating differently at school, what they eat at home is just as important. Weekend breakfasts, after-school snacks, and dinners are all chances to reinforce the benefits of real food. Over time, the habits you build at home can have a much greater impact than a handful of meals eaten at school.

By modelling a nutrient-dense diet yourself and creating a positive food culture at home, your child is more likely to carry these values forward into adolescence and beyond. Nutrition isn’t just about what we feed our bodies — it’s about the beliefs and behaviours we instil along the way.

Do you have school aged children? I’d love to hear what the rules are at their schools – and what they are served. Are you able to insist your child eats Paleo at lunchtimes? How do you navigate a Paleo child and a conventional wisdom school lunch menu?

Does Your Child Have Paleo School Dinners lunches grain free healthy low carb high fat LCHF-min

Paleo or primal diet what's the difference-min

A Primal Diet, Or a Paleo Diet?

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This way of eating, this lifestyle, is given so many names. You might follow a Paleo Diet or a Primal Diet – or perhaps you eat an Ancestral Diet or eat like a Caveman?

Does it matter what it’s called? And do the different terms even refer to the same way of eating?

Paleo Diet

The term “Paleo Diet” was coined by Loren Cordain and originally had a far less liberal stance on Saturated Fats. He has now updated his books on this and on the use of sweeteners, to the popular “Paleo Diet” followed by many today. Robb Wolf has also played a significant role in popularising the Paleo Diet as it is today.

As well as avoiding grains and legumes, Paleo also avoids dairy. In the Paleo community strict adherence to a Paleo diet is recommended for at least 30 days. After this period foods can slowly be re-introduced and any impact assessed to determine which foods have a detrimental effect and should be avoided in the future.

Primal Diet

The Primal BluePrint way of eating is from the book, written by Mark Sisson – and is much more than just nutrition. The plan places as much importance on movement, lifting heavy things, reducing stress, sleeping properly and getting some sunshine as it does on nutrition. Nutritionally Primal is very similar to Paleo in the avoidance of grains and legumes; dairy is where they differ. A Primal way of eating includes dairy – though it is recommended that it is raw dairy; from grass-fed Ruminants, un-pasturised and ideally fermented. Lacto-Paleo is another term used to describe eating a Paleo style diet, but with the inclusion of dairy.

The jury is still very much out on dairy. The growth hormones such as IGF-1 and the insulin response are behind the refusal of many, to include dairy in their diets. A lot of people find they don’t tolerate dairy well, which is reason enough to avoid it!

Paleo or primal diet what's the difference-min

Ancestral Diet

This term can apply to any form of Paleo, but I hear this term used more amongst the scientific/ research pockets of the community.

Caveman Diet

This is the term almost exclusively used by the mainstream media when talking about any type of eating that touches on Paleo. The term “Caveman Diet” is usually accompanied by photos of cavemen, Fred Flintstone or semi-naked people eating raw meat! When people talk about a Caveman Diet, they seem to assume it’s required to act like a caveman too and don’t realise it’s about science, not re-enacting cavemen! I would never refer to a Paleo or Primal way of eating in this way, but ultimately if it raises awareness amongst more people, I guess it doesn't matter what it’s called!

There are a lot of descriptions of ways of eating that have similarities to Paleo. I think a gluten-free diet could come close (though I think many people avoid gluten, but replace it with other undesirable refined grains and processed foods). The Atkins diet is also commonly assumed to be Paleo – and whilst there are similarities, it’s very possibly to follow Atkins eating nothing but junk food; not Paleo! A Weston A Price way of eating also has many similarities.

How do you describe how you eat? Do you avoid using labels like “the Paleo diet” or “the Primal diet”?

Dr Terry Wahls Paleo Diet Multiple Sclerosis-min

Paleo & Multiple Sclerosis

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I've been reading a lot about Dr Terry Wahls recently. Dr Wahls was diagnosed with Multiple Sclerosis in 2000 and immediately went on a quest to learn as much as she could about the chronic neurodegenerative disease – and how she could delay what seemed to be the inevitable decline to the illness.

After extensive research and experimentation she started eating essentially a Paleo diet, ensuring this included nine cups of non-starchy vegetables and berries each day. This diet ensures 45 nutrients, that appear to be essential to the brain, are consumed in sufficient quantities. Of course, a standard western diet is woefully deficient in these nutrients.  Over time she reversed her MS; an amazing achievement.

multiple sclerosis dr terry wahls sydney

It doesn't seem to be any great surprise that a diet of natural, real food can transform many diseases. But I was surprised to see MS Australia fundraising earlier this week – by selling cupcakes! I'm sure they sell well and I realise the people they are selling them to don’t have Multiple Sclerosis. But you wouldn't see a lung cancer charity fund raising by selling lighters. It surprises me to see so many charities fund raising by selling products that clearly don’t help with the condition.

Can Diet Influence Chronic Disease Outcomes?

Dr Terry Wahls' recovery story has sparked a much-needed conversation about the power of food as medicine. While her journey with Multiple Sclerosis (MS) is remarkable, it also raises broader questions. How many other chronic conditions, currently managed with medication alone, might improve — or even reverse — with dietary intervention?

More and more, we’re seeing examples where real, nutrient-dense food is a missing piece in the chronic illness puzzle. Autoimmune conditions, in particular, seem to respond positively to dietary changes, often because food has a direct influence on inflammation, gut health, and cellular function — all key players in immune system regulation.

The Wahls Protocol: A Closer Look

The Wahls Protocol, as it has come to be known, is a modified Paleo diet structured around delivering optimal levels of key nutrients to the brain and mitochondria. It’s built around three main goals: reducing inflammation, restoring cellular energy, and rebuilding resilience. The cornerstones of the protocol include:

  • 9 cups of vegetables and berries per day — broken down into leafy greens, deeply coloured vegetables, and sulphur-rich vegetables like broccoli and onions
  • Grass-fed meat, wild fish, and organ meats — to supply omega-3s, B vitamins, iron, and coenzyme Q10
  • Fermented foods and bone broth — for gut health and immune support
  • Exclusion of gluten, dairy, legumes, and refined sugar

This protocol goes beyond food. It includes targeted supplementation, stress reduction, functional movement, and electrical stimulation of muscles — all designed to support the body's innate healing systems.

Why the Paleo Approach Works for Autoimmunity

Autoimmune diseases like MS, rheumatoid arthritis, and lupus often stem from or are exacerbated by chronic inflammation and gut permeability (sometimes referred to as “leaky gut”). The Paleo diet, by cutting out processed foods, gluten, and gut irritants, creates an environment where the gut can heal and inflammation can subside.

Additionally, by reintroducing nourishing, whole foods — including a high intake of vegetables, quality proteins, and healthy fats — the Paleo diet naturally supports hormone balance, mitochondrial function, and immune modulation. For many, it represents a sustainable way to take control of their health without relying exclusively on pharmaceuticals.

The Gap Between Research and Practice

Despite mounting anecdotal evidence and case studies, mainstream healthcare systems remain cautious about recommending dietary changes like the Wahls Protocol. One reason is the challenge of conducting large-scale, double-blind, placebo-controlled nutrition studies. Another is the powerful influence of pharmaceutical and food industries, which dominate both research funding and public health messaging.

Until more clinical trials are published — and there are some in the works — patients are often left to research and experiment on their own, or find support in functional medicine and integrative health circles.

Diet vs Donations: A Conflict of Messaging?

Many people were understandably shocked to see a charity linked to Multiple Sclerosis fundraising through cupcake sales. While well-intentioned, this approach sends a confusing message. How can we raise money for conditions so intimately linked with inflammation and immune dysfunction by selling inflammatory, sugar-laden treats?

It highlights the disconnect between conventional disease messaging and emerging evidence around lifestyle and diet. Imagine if fundraising efforts instead promoted nutrient-dense meal kits, free dietary education sessions, or online programs to help people implement real food changes. That would not only raise money — it would also raise awareness and improve outcomes.

From Surviving to Thriving: The Lifestyle Approach

One of the most compelling aspects of Dr Wahls’ story is not just that she managed her MS — but that she rebuilt her life. From lying in a tilt-recline wheelchair to riding her bike around the block again, her transformation is a testament to the body’s resilience when given the right inputs.

And it’s not just MS. There are countless stories of people reducing medication or achieving remission from conditions like Hashimoto’s, psoriasis, Crohn’s disease, and even type 2 diabetes after adopting a real-food lifestyle. Of course, every case is different, and dietary change isn’t a guarantee — but for many, it’s a powerful foundation to build upon.

Why Aren’t More Doctors Talking About This?

Medical education still devotes surprisingly little time to nutrition. While doctors are highly trained in diagnostics and pharmacology, they often lack the tools to help patients implement lasting lifestyle changes. This creates a gap where chronic disease is managed but not necessarily improved.

The good news is that more health professionals are embracing integrative approaches. Functional medicine doctors, holistic nutritionists, and health coaches are helping bridge that gap, working alongside traditional care to support whole-body healing. As awareness spreads, we’re likely to see more collaboration between disciplines and more personalised, food-first approaches to chronic conditions.

Is the Wahls Protocol Right for You?

If you or someone you love is dealing with an autoimmune condition, the Wahls Protocol may be worth exploring. It’s important to approach dietary changes mindfully — especially if medications are involved. Starting with basic Paleo principles can be a manageable first step, gradually increasing vegetable intake and reducing processed foods.

Keep in mind that this isn’t about perfection. Even incremental changes — like replacing sugary snacks with nourishing fats, or adding a daily cup of leafy greens — can make a meaningful difference over time. And if you notice improvements, that’s often motivation enough to keep going.

Final Thoughts: Food Is More Than Fuel

Dr Terry Wahls' journey reminds us that food is not just calories — it’s information. Every bite communicates with our cells, genes, and immune system. When we choose real, nutrient-dense food, we send the message that healing is possible.

Whether you’re facing a chronic condition or simply striving for vibrant health, the takeaway is the same: never underestimate the power of what you put on your plate. The path to wellness may not be easy, but with the right foundation, it is absolutely possible.

 

What do you think about Dr Terry Wahls protocol and her recovery?

11 Things You Should Give Up To Be Paleo diet follow list-min

11 Things You Should Give Up To Be Paleo

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Ok, so obviously grains, legumes and perhaps dairy are no longer on the agenda – but what else should you give up as you embrace a healthy Paleo lifestyle?

1. Marking Every Event With Food

Birthdays, Christmas, Easter, Valentine’s Day – it’s all become about the food! Whenever there is a celebration of any sort it is so often marked with food – and it’s very rarely grass-fed beef jerky, omega-3 enriched eggs and avocados. Instead of taking in birthday cakes to the office – how about marking your birthday with an impromptu office trip to the park or a social event?

2. Relying on Everything But Your Own Two Feet

So you've got a car and a bus pass? That doesn't mean you should use them all the time. We’re supposed to walk, it’s good to walk; find a way to incorporate it into your day!

3. Trying to Please

When all of your friends eat differently, it’s easy to feel alienated in your Paleo diet. They might suggest a pizza restaurant – or cook a non Paleo dinner for you. In the short-term the easy option is to eat the food and avoid the risk of offending them. But it’s time to think long-term; this is how you want to eat; this is important to you – so be strong and stick to your principles! Who knows, they might even respect you for it.

4. Unrealistic Expectations

If you've come to Paleo looking to lose 15kg in two weeks, think again! Paleo is not a diet, but something to follow for life. It might take a while to achieve the results you seek, but give it time and they will come.

5. Your Doctor?

If your doctor is more interested in treating your symptoms with drugs, rather than finding out the underlying issue; perhaps it’s time to look for a new doctor?

6. The Past

Perhaps you used to struggle with making good food choices, or you used to make pancakes every weekend. Just because you used to do things, maybe now is the time to let go of the past and make some changes!

7. Fears

Whether you have an irrational fear of fat lingering from your conventional wisdom, low-fat days; or a fear of getting ill – there’s no room or purpose for that fear anymore, besides positivity is far more constructive.

11 Things You Should Give Up To Be Paleo diet follow list-min

8. Excuses

It’s too easy to blame a hectic travelling schedule, long working hours or bad finances for making poor nutrition and fitness choices. If you want to make it happen, you can make it happen – drop the excuses!

9. The Middle of the Grocery Store

Unless you enjoy studying packets of junk food, to see how many ingredients you can’t pronounce – it’s time to give up the middle of the supermarket. Everything you need will be on the perimeter – or better still, outside at farmers markets!

10. Avoiding Sunshine

Another phobia it’s time to let go of! Whilst it’s not good to burn, getting some sunshine and making your own Vitamin D is a good thing!

11. Your Shock Absorbing Running Shoes with Nano Technology

How did our ancestors manage without them? Have you tried running barefoot?

What have I missed from the list? What else should you let go of as you embrace a healthy Paleo lifestyle?

Learning from olympic athletes paleo mindset nutrition diet-min

Learning from Olympic Athletes

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In the last three weeks I've been fortunate enough to meet and learn from two former Olympians. To become one of the best in the World – competing in the Olympics at a particular discipline, they clearly know a lot about what that takes. If I can learn just some of that and apply it to my own life, perhaps I can adapt their methods and enhance my own life? I also have a particular interest in their own nutritional beliefs and practices.

Learning from olympic athletes paleo mindset nutrition diet-min

Michael Stember

The first Olympian was American track & field athlete, Michael Stember, who taught a sprint class at PrimalCon last month. Being at PrimalCon he completely “gets” Paleo and everything that involves. I learnt a lot of practical running tips from him that I've been putting into practice – but what I found most enlightening was the psychology he applies to his sport. He made it really clear that just wanting to achieve a goal is not enough. To achieve a goal you have to dream about it and have the certainty that you are going to make it a reality.

Matt Welsh

Earlier this week I went to a talk by Australian Olympic swimmer Matt Welsh. He is an ambassador for a health fund, so I expected his message to be a blend of agendas. Matt started describing his own story and how he got into Swimming relatively late at the age of 18, but made the national team. I'm really interested in the mental aspect to training and achieving goals, which he spoke about at length.

Psychology

Matt started off on a smaller scale with his training – but he always kept in mind the big picture of the goal he wanted to achieve. This seems far more realistic than launching straight into a daunting regime – which is going to do anything but inspire. I was interested to hear how much importance he placed on being confident in races. He achieved this by “sabotaging” small local competitions (i.e. deliberately not wearing his swimming goggles), which meant that if something went wrong on the day of a big race, he’d already encountered that situation and knew how to deal with it. He removed the fear of the unknown by creating these different experiences.

I was also intrigued to hear the how much importance was placed on visualisation. The swimmers would visualise every detail of the race, as if they were actually in it. This process ensured that on race day they knew exactly what they were going to do, which ensured they stayed focused – at the optimum performance and arousal levels.

After the session (before I broke into my obligatory nutrition question), I asked Matt what he thought about when he was in the midst of a difficult training session. I've been asking this question of every athlete I meet, as I've found just changing my thoughts during a training session makes the difference between a dreadful session – and an exceptional session. Matt told me he used to let his mind wander and look at the tiles at the bottom of the pool – then one day he realised he was wasting his brain power. He switched his focus and would think about what his muscles were doing with each stroke – or when on the treadmill focus solely on a spot in the distance and not let his mind wander.

By-Product

It was interesting to hear Matt talk about how, when his focus was on swimming, he was fit and healthy. But being fit and healthy was a by-product of his swimming. He concentrated on training, technique, race strategy, nutrition, recovery and exercise to get to his swimming goals. When he retired from swimming all of a sudden good health and fitness were no longer automatic and for the first time in his life he had to make them his focus.

He stressed the importance of enjoying the exercise you do – and not just exercising because you feel you have to, rather because you enjoy the activity in its own right. Consistency is key.

Nutrition

I was very eager to hear what he had to say about nutrition; as you've probably gathered, this is my favourite topic. The nutrition discussion started well, as Matt stressed the importance of eating what you need, before eating what you want. If you focus on what you want you won’t have room for what you need. Sadly the nutrition section then turned into not only a teaching of conventional wisdom (food pyramids, cut out fat – you get the picture), but also a soapbox on the importance of carbohydrates (and he wasn't talking about sweet potatoes)!

Matt had mention that he’d just started reading “Sweet Poison” by David Gillespie, so I thought it was a safe bet he’d know something about Paleo. Or Primal, or an Ancestral diet – or even a Caveman diet! I wasn't sure what to ask to get onto the topic of nutrition, but I thought I’d ask what he thought about a Paleo diet, which is something that has been very beneficial to me, but seems very different to what he discussed. His answer made it apparent that he didn't know much about Paleo – but had always been taught the nutritional approach he’d spoken about and he knew there were lots of studies backing up that nutritional approach.

He’d mentioned in his talk that he doesn't think we need to know the ins and outs of nutrition (but that it’s great if you do learn). He said we all know what’s healthy and we just have to make the healthiest choice available at any given time. I found his response to my question really enlightening as I just assumed athletes would have an interest in researching nutrition and experimenting on themselves. After all, they know how essential nutrition is to their performance and recovery. Clearly this isn't the case and often the nutrition advice handed out is taken as gospel without being questioned or experimented with. Personally, I disagree. I think everybody needs to know at least the basics on nutrition. Given that we literally are what we eat – how can we not have an interesting in understanding what we eat and what our body does with it?

Do you think people need to understand a little about nutrition? Or is it enough that they follow advice that someone else has researched?

The dash diet paleo primal fad-min

The DASH Diet

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One of the things I liked so much when I started researching about Paleo, was the ease and simplicity. The books basically tell you to eat a simple diet, of the natural foods we've evolved to eat. I found there really was nothing confusing or contentious. As well as reading the Paleo and Evolutionary health books – I read everything else I could find on nutrition. There is a book for every fad diet imaginable, with completely conflicting and confusing advice. Some of the diets just seem downright complicated to follow and devoid of any logic.

One of the best selling diet books in Australia at the moment is about the “DASH Diet”, so I couldn't resist taking a look. I've noticed the newer fad diets seem to be more closely resembling Paleo, so I always hold out hope that books like this will be about Paleo, but with a different name.

DASH stands for “Dietary Approaches to Stop Hypertension” and is aimed at those suffering from High Blood Pressure, though it also has a significant focus on weight loss. I had high hopes when I picked up the book – but it quickly became apparent that the book is based on the flawed food pyramid. The plan recommends a diet high in fruit, low-fat dairy and whole grains. It also advises avoiding processed food and limiting (not eliminating) sugar.

DASH Diet Compared to the Paleo Diet

While the DASH diet is based on studies, these studies only compared three different nutritional plans. Unfortunately they don’t give the specific meal plans for each of the diets in the study, just the macro nutrient profiles – and some of the micro nutrient profiles. From this it’s apparent the DASH diet had 10% less fat than the other diets (taken entirely as Saturated fat), with the 10% added onto the protein and carbohydrate consumed. Without knowing exactly what they ate, this is rather meaningless. Cheap, commercial chocolate is high in saturated fat – as is butter – they clearly aren't equal, yet this study doesn't allow us to differentiate.

The book is full of un-Paleo recommendations such as only eating whole-grain bread, avoiding coconut oil, trimming all visible fat off meat and only eating low-fat dairy.

I'm sure someone coming from a highly processed SAD diet would (initially) see benefits on a DASH diet – but only because they had cut out processed foods, sugars and therefore reduced their carbohydrate intake. It saddens me that unwell people follow this diet in good faith – when it isn't based on good science – and certainly doesn't seem optimal.

What do you make of the DASH diet and the other fad diets out there?

The DASH Diet – Paleo and Primal Perspective on a Fad?

Why DASH Appeals to the Mainstream

One reason the DASH diet has gained mainstream popularity is its alignment with conventional health messaging. It embraces the familiar low-fat mantra, encourages whole grains, and maintains dairy as a staple. To someone accustomed to following government-endorsed food guidelines, DASH feels like a modest and manageable shift rather than a radical overhaul. But therein lies the problem — it's not radical enough. For someone with serious metabolic issues, obesity, or autoimmune conditions, a middle-of-the-road approach like DASH may not go far enough to initiate meaningful healing.

What the Science Really Shows

The DASH diet is often praised for its backing by scientific studies, particularly those showing reduced blood pressure in participants. But context is everything. These studies often compare DASH to the Standard American Diet (SAD), which is packed with seed oils, refined grains, and sugary snacks. Any whole food-based plan — including Paleo — will outperform the SAD. So while DASH may reduce blood pressure, it doesn’t necessarily mean it’s the optimal diet for long-term health. Additionally, many studies fail to isolate individual dietary components, making it hard to determine whether the benefits come from reducing sugar, increasing vegetables, or simply eating less processed food.

Dairy, Grains and Low-Fat Myths

The DASH diet’s reliance on low-fat dairy, whole grains, and trimming all fat from meats reveals its roots in outdated nutritional dogma. From a Paleo perspective, these recommendations are problematic. Dairy is one of the most common allergens and inflammatory foods — not ideal for those with compromised gut health or autoimmune conditions. Whole grains, while less processed than white flour, still contain anti-nutrients like phytic acid and lectins that can irritate the gut lining. And fat — particularly saturated fat from healthy sources — is essential for hormone production, brain health, and nutrient absorption. Demonising fat is not only misguided, it’s dangerous.

The Paleo Advantage

In contrast, the Paleo approach eliminates the grey areas. It encourages eating foods our ancestors evolved to consume: high-quality animal protein, natural fats, vegetables, and some fruit. There’s no place for industrial seed oils, refined grains, or processed sugars. While DASH restricts certain foods and focuses on portion control, Paleo focuses on food quality, satiety, and nourishment. Instead of counting calories or obsessing over macros, Paleo encourages intuitive eating by choosing nutrient-dense, whole foods. This approach naturally regulates appetite and supports metabolic health.

What About Blood Pressure?

Critics of Paleo often ask how it affects blood pressure, given its inclusion of red meat and higher fat intake. However, several studies and anecdotal reports show that those switching from a high-carb, processed-food diet to Paleo often experience improved cardiovascular markers, including better blood pressure. This is likely due to reduced inflammation, weight loss, better insulin sensitivity, and increased intake of potassium-rich vegetables. Eliminating sugar and processed carbohydrates alone can have a profound impact on blood pressure — without the need to rely on low-fat yoghurt and wholemeal toast.

Psychological Simplicity

Another overlooked advantage of Paleo is how straightforward it is. The DASH diet includes specific daily servings and food group quotas — three servings of dairy, eight of whole grains, and so on — which can feel like a chore to track. Paleo eliminates this by sticking to a clear rule: if it's a whole food, eat it. If it comes in a box or has ingredients you can’t pronounce, don’t. This binary approach reduces decision fatigue, simplifies meal planning, and makes it easier to sustain in the long term.

A Better Way Forward

It’s easy to understand the appeal of a medically endorsed, evidence-based diet like DASH. But it’s important to ask deeper questions about the quality of that evidence, the context in which it was gathered, and how it applies to individuals with diverse metabolic needs. For those who have tried DASH, or other moderate diets, and still struggle with symptoms or weight, Paleo may offer a more effective and sustainable path.

There’s no need to count calories or limit salt when you’re eating real food. A steak with roast veggies, a frittata with avocado, or a handful of macadamias won’t send your blood pressure soaring. In fact, many people find their blood pressure improves naturally when they eat more mindfully and ditch the processed food altogether.

What to Watch Out For

It’s worth noting that not all versions of Paleo are the same. Some people lean too heavily on Paleo treats and recreations — think coconut flour pancakes and almond butter brownies — which can still spike insulin and reinforce poor eating habits. Just like DASH, Paleo is most effective when it focuses on real food. That means plenty of vegetables, ethically raised meats, good fats, and minimal natural sweeteners.

Final Thoughts

Ultimately, any dietary change should support your unique health goals. While DASH may suit someone who’s only just begun to move away from processed food, Paleo offers a more comprehensive and ancestral template for lifelong health. If you’re tired of fads, conflicting advice, and restrictive meal plans, it might be time to return to the basics. Whole food, movement, sleep, and sunshine — simple, timeless, and powerful.