2012 - The Paleo Network

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What Are Your New Year’s Resolutions?

It's nearly the end of the yea, which can only mean one thing – it's time for New Year's Resolutions! Other than the usual quitting smoking* here are my Paleo related goals for next year. I'd love to hear yours too!

Sleep

I'm realising more and more how important sleep is. It impacts everything. No matter how well you eat and how fit you are – without adequate sleep it often feels somewhat futile. So my plan is to allow myself a nine hour sleep window at least five nights a week. If I wake up early, I didn't need it! I will try to do this every night – but have to be realistic about those days when I have no option but to get early (typically to travel for work)

Ferment

Fermented food is so beneficial and I really need to make more time to prepare things like sauerkraut and kombucha! I'd like to have something fermented in my paleo diet every week – and also find a good kimchi recipe!

Offal

Another thing I'm not so good at is including Offal in my Paleo Diet. I plan to make an effort to consume things like liver, heart and kidneys on a regular basis. I think creating a good Pâté recipe will be a great way to do this.

Sun

I'm also going to pay much closer attention to my Vitamin D levels in the new year, so will have my levels tested more frequently and make sure I either get 20 minutes of sun exposure each day – or take a vitamin D3 supplement as close to midday as possible.

Organise

Towards the end of the year my organisation got worse and worse! I'm going to make sure I'm more organised and bring in my lunch each day – instead of spending my lunch breaks searching the city for something Paleo!

Move with Purpose

Exercise is already a key part of many people’s routines, but this year I want to shift from “burning calories” to “moving with purpose.” That means training in a way that’s aligned with functional, ancestral movement. I’ll be focusing more on walking barefoot outdoors, lifting heavy things a few times a week, and incorporating short, high-intensity workouts like sprints or kettlebell intervals. I’ll also make time for long hikes or swims whenever I can.

This kind of movement not only supports physical health but also contributes to mental clarity and emotional resilience. And in the true Paleo spirit, it mimics the variety and spontaneity of how our ancestors used their bodies every day—not just repeating the same gym routine on a treadmill indoors.

Cutting Out the Clutter

This year, another resolution is to simplify. That includes not just food but also the products I use, my surroundings, and even my social media feeds. I'm planning a serious pantry clean-out to remove anything that isn’t 100% aligned with my Paleo lifestyle—no more “maybe one day” packets of processed foods lurking in the back. This reset will help me stay more intentional with what I eat and how I shop.

Beyond food, I’ll also declutter my home to make it more calming and conducive to wellness. Too much stuff—especially tech—seems to disrupt peace and productivity, so I’ll be more mindful of what I allow into my space, both physically and digitally.

Hydration Goals

I’ve always known that hydration is important, but I’ve often let it fall by the wayside. In the new year, I plan to make water intake a higher priority. I’m aiming for at least 2.5 litres a day, more on active or hot days here in Australia. I’ll also be focusing on mineral-rich hydration—adding a pinch of sea salt or a splash of coconut water to help with electrolyte balance.

Proper hydration supports digestion, energy levels, skin clarity, and joint health. I’m also planning to keep an insulated bottle with me at all times and track my intake to make this goal sustainable and measurable.

Batch Cooking and Freezer Prep

To support my goals of eating more nutrient-dense foods and staying on track with organisation, I’ll be embracing batch cooking more regularly. Every Sunday, I plan to prepare a few key components that can be mixed and matched throughout the week—things like roasted veggies, shredded meat, bone broth, and fermented condiments.

Not only does this reduce midweek stress, but it also prevents decision fatigue and helps avoid the temptation of off-plan meals. I’ll be investing in quality glass containers, a good set of labels, and maybe even upgrading the freezer storage layout to keep things easy to grab and defrost.

Embrace Local and Seasonal

Instead of buying imported produce or frozen convenience options, I’m making a resolution to eat seasonally and locally as much as possible. That means visiting farmers’ markets more often, supporting ethical Australian producers, and focusing on fruits and vegetables that are naturally thriving in each season.

This approach is not only more sustainable but also delivers better taste and nutritional content. Plus, it gives me a deeper connection to the land I live on and helps me appreciate food in a whole new way—something very much in the spirit of Paleo living.

Mindful Tech Use

Another goal that ties in beautifully with a holistic lifestyle is reducing screen time—especially before bed. In 2024, I often found myself scrolling late into the evening, which undoubtedly interfered with my sleep, stress levels, and overall focus.

This year I’m implementing digital curfews, turning off screens an hour before bedtime, and replacing that time with journaling, reading, or simply winding down with calming music or a short stretch. It’s all about being more present and creating space for restoration rather than constant stimulation.

Reconnect with Community

One of the most overlooked parts of wellness is connection. I’m making a conscious effort this year to spend more quality time with people who inspire and uplift me. Whether that’s through meal sharing, nature walks, or group workouts, I want to re-establish that sense of community that’s so central to ancestral living.

Isolation is often a silent stressor in modern life. By reconnecting with like-minded friends and being more involved in real-world conversations—not just online—I hope to build stronger bonds that support mental and emotional health throughout the year.

Your Turn

If you’re setting Paleo-aligned resolutions this year, I’d love to hear what they are. Are you planning to experiment with fasting? Try a Whole30 reset? Source a better local butcher? Share your goals in the comments below and let’s keep each other accountable!

I'd love to hear your New Year's Resolutions. What are you going to start doing, do less of and stop doing altogether?

*I'm only joking. I've never been a smoker!

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Manganese & The Paleo Diet

How are your Manganese levels? Does following a Paleo diet guarantee optimal micro nutrient levels? This week I'm focusing on manganese – and most importantly, how to make sure your levels are sufficient.

What actually is Manganese?

Did you see the word and thought I had spelt magnesium incorrectly? It is actually a trace mineral that regulates dozens of enzymatic reactions within the body. It is a crucial mineral.

If you are lacking in manganese some of the symptoms of deficiency include low thyroxine – or Thyroid Hormone T4 – as manganese is important for the production of T4.

Asthma is another area with links to deficiency of this trace mineral. There are links between low manganese levels in children and childhood asthma. Similarly there is a link between low dietary manganese intake and the incidents of asthma in adults.

Low HDL also has links to deficiency of manganese. Women who eat a low manganese diet will find their HDL drops dramatically.

Joint pain and osteoporosis can also be impacted. Bone density doesn't come down to just magnesium and calcium alone, with manganese also playing a significant part in overall bone health.

What causes low manganese levels?

Having too much iron in your system can result in low levels. While this isn't the cause of a deficiency for those who suffer from iron retention, or who absorb too much iron, manganese can reduce the absorption of dietary iron. Those who are on a Paleo diet (or following the Primal Blueprint) eating iron rich meat on a regular basis may be getting less manganese in their system than they need – especially if they are not eating most of the richest source of the minerals. Obviously if you do not eat enough manganese rich foods you’re not going to have enough manganese. If your diet consists mostly of beef and you don’t eat many nuts, shell-fish or berries, you may find you are not getting enough manganese in your diet.

As with all minerals, if they aren't in the soil, they don't get into the food chain. This means it is crucial to ensure your meat comes from animals who have been reared with a proper diet – and fed on grass, from soil with good mineral levels. Grain fed animals won't have had access to the same levels of minerals as their grass-fed equivalents. It's really important to know and understand where your food comes from.

Where can you get more manganese into your body?

Nuts are a great source of manganese with hazelnuts being the richest source and almonds having the lowest manganese source. Other nuts including macadamia’s pine nuts, walnuts and pecans are also good sources of manganese. Shell-fish such as mussels, clams and oysters are good sources, with mussels having the highest content of manganese. As always, it comes down to having a very varied diet, sourcing food from the highest quality sources wherever possible.

Ever thought about your manganese levels? Do you eat enough natural food sources? Please share your thoughts in the comments below.

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How to Make Paleo Tomato Ketchup

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How To Recover From An Un Paleo Christmas

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How's your Paleo diet going this Christmas?

Did you keep it Paleo, or did all the SAD traditional food get the better of you this Christmas?

No matter what your intentions or plans, at this time of year it can be easy to get swept along with family and friends – and find yourself eating all the foods you'd normally avoid. Be it tradition, peer pressure or a one off – at this time of year above all others – it's easy to fall off the Paleo wagon.

So what now if your Paleo diet has gone by the wayside?

How does it make you feel? Chances are a rare gluten exposure will make you feel far worse than it would have before you went gluten-free. Once you get gluten out of your system, a one off exposure often seems to have a far bigger impact that it did when you regularly ate gluten-laced food. If you're used to a relatively low carb diet a sudden influx of sugar can leave you feeling moody, tired and lacking in energy – and above all crave another sugar hit. A vicious circle you don't want to get into!

Perhaps you're thinking that as you've been eating un-Paleo, you might as well continue until the weekend? Or New Year? Or until those cakes and chocolates the neighbours brought have finished?

But the best course of action is to get straight back onto your Paleo diet. If you can't bear to throw away the remaining non-Paleo food – give it away to your non-Paleo friends or neighbours! Remove the temptation.

Bone broths are a great nourishing way to get back into a good dietary routine – particularly if you've had a bad reaction to a gluten exposure.

How was your Christmas? Did you keep it Paleo? I'd love to hear your comments below.

Get Back on Track with a Post-Christmas Reset

If your Christmas ended up being a little too merry in the food department, don’t panic. One of the most empowering things about living a Paleo lifestyle is that it’s never about perfection — it’s about intention and consistency over time. Slipping up doesn’t mean failure, and the faster you recommit to nourishing your body, the better you’ll feel.

A great way to begin is with a simple 3 to 5-day Paleo reset. Focus on real, whole foods with minimal ingredients. Prioritise quality protein like grass-fed beef, pastured eggs, and wild-caught fish. Add plenty of non-starchy vegetables, and hydrate generously. By getting back to the basics, you’ll reset your blood sugar, reduce cravings, and begin to feel like yourself again far quicker than you might think.

Support Digestion After Overindulgence

Digestive discomfort is one of the most common side effects of holiday eating, especially if your body is no longer used to grains, seed oils or processed sugar. Fortunately, you can ease back into digestive balance naturally. Begin with light, easily digestible meals like broths, soups, steamed veggies, and simple proteins. Avoid raw vegetables for a few days if your gut feels off — cooked food is generally gentler on the system post-exposure.

You can also support your digestion by sipping ginger or peppermint tea between meals. Apple cider vinegar in warm water before eating can help stimulate digestive enzymes. And of course, fermented foods like sauerkraut and coconut kefir can help restore gut bacteria thrown off by a few days of indulgence.

Rein in the Sugar Cravings

If the Christmas sweets left you with a serious sugar hangover, you’re not alone. Sugar is highly addictive, and even a couple of festive days can lead to intense cravings. The key here is to break the cycle quickly. Don’t try to ‘wean off’ sugar — it only prolongs the dependence. Instead, go cold turkey and focus on eating high-protein, high-fat meals to stabilise blood sugar.

Cravings are also often a sign of dehydration or mineral deficiency. Add a pinch of sea salt to your water, increase your intake of leafy greens, and ensure you’re eating enough magnesium-rich foods like pumpkin seeds and spinach. Within just a few days of consistent, real food, the cravings will fade.

Move Your Body to Recharge

If Christmas left you feeling sluggish, bloated or foggy, gentle movement can help shift things along. You don’t need to hit the gym or go full CrossFit — walking, stretching or a light yoga session can be just as effective at getting your energy and mood back on track.

Try to get outside each day, even for a short walk. Exposure to natural light will help rebalance your circadian rhythm, particularly if your sleep took a hit over the holidays. A short burst of sunlight first thing in the morning can work wonders for both energy and digestion.

Focus on Your Next Meal

It’s easy to catastrophise after a festive blowout, but the truth is: it’s just one (or a few) meals. You don’t need to “start on Monday” or wait for the New Year to make better choices. The best time to get back to Paleo is at your next meal. Don’t dwell on the pavlova or the stuffing — just make your next plate a good one.

Even something as simple as scrambled eggs with avocado, or a chicken soup with leftover veg, is enough to hit the reset button. Keep it simple and focus on momentum rather than perfection.

Reconnect With Why You Started

When you first began eating Paleo, chances are you noticed better energy, clearer skin, fewer cravings, and improved sleep. Recalling how you felt before Paleo — and how much progress you’ve made — can reignite your motivation.

Write down your reasons for going Paleo in the first place and keep them visible. Whether it was for autoimmune relief, weight management, mental clarity, or just feeling stronger — these reasons still matter. A few festive meals don’t undo your progress, but remembering your ‘why’ helps you get back on course with purpose, not guilt.

Plan for Next Year Now

Let’s face it — Christmas and New Year aren’t going anywhere. So why not make a plan for next year while the experience is still fresh? If certain events or situations made it hard to stay Paleo, take note. Could you bring your own dish? Suggest a picnic instead of a formal lunch? Politely decline that tray of Ferrero Rocher next time?

Set yourself up for success by preparing strategies in advance. That might mean freezing a few Paleo-friendly treats ahead of time or creating new festive food traditions that align with your values. The more you prepare, the easier it becomes to stay true to your goals while still enjoying the season.

Your Post-Holiday Paleo Checklist

✔ Clear the house of leftover non-Paleo foods
✔ Plan your meals for the next 3 days
✔ Start your day with protein and healthy fats
✔ Drink at least 2 litres of water daily
✔ Incorporate some movement, even gentle walking
✔ Get outside and prioritise sleep
✔ Focus on nourishment, not punishment

Ultimately, remember that Paleo is a lifestyle, not a diet. It’s not about being 100% perfect all the time — it’s about making choices that serve your health, most of the time. The holiday season is meant to be enjoyed, and if that meant eating a few things off-plan, it doesn’t mean you’ve failed. Just pick yourself up, refocus, and get back to eating and living in a way that makes you feel amazing.

Choline & The Paleo Diet

Continuing looking into deficiencies, this week falls to choline. What actually is choline and what is the effect of being deficient? Even on a strict Paleo diet, is it still possible to be deficient?

The precursor for acetylcholine is choline, which is a neurotransmitter that is responsible for memory and it is a very important part of two important phospholipids. The liver uses this to process fats within the body and to package lipids.

What symptoms should you look for that indicates you might be low in choline?

Elevated ATL levels – it’s the elevated alamine transaminase levels which could indicate you have a liver complaint that can be often caused by a choline deficiency. Research has shown that a fatty liver can be caused by low levels. As Choline is the precursor for acetylcholine which is involved in memory – impaired memory can often be a symptom of deficiency. Research carried out showed that patients given a supplement had improved memory.
Lower VLDL – while reducing VLDL might improve your lipid panel it can also see you end up with a fatty liver due to the fat not being packed away properly into lipoprotiens for dispersal.

How can a choline deficiency occur?

Offal is such a good source of choline that avoiding it could inadvertently result in a choline deficiency.

How can you add choline to your diet?

When it comes to choline, it’s all about eggs and offal! Beef liver contains by far the highest levels, as measured per 100 grams of food. In descending order the food with the highest levels are: veal liver, chicken liver, raw egg, turkey liver, turkey heart, wheat germ, bacon, pork loin and mutton.

You can also gain choline from the following foods, but in much smaller amounts: artichokes, cauliflower, pecans, Brussels sprouts, broccoli, macadamia nuts, almonds, pine nuts, cashews, chicken, pistachios, canned prawns, cod, ground beef and turkey gizzard.

Most nuts and seafood seem to be good sources, but when it comes to vegetables the levels vary – for example while Brussels sprouts, broccoli and cauliflower are good sources of choline, boiled kale hardly has any. Fruits and milk contain even less choline than vegetables, but some spices are good sources of choline, but as they are often used in such small amounts, they tend not to be reliable sources.

Unfortunately none of these foods come anywhere close to the amount of choline found in eggs and organs – liver and eggs alone have ten more times the amount present than most vegetables. It is the egg yolk that contains the most choline – not the egg whites. A 100 gram serving of just the egg yolks has 683 mg of choline while the same size serving of egg white only has 1.1 mg. To be able to eat an equal amount of both you would get 3 times more choline from your eggs if you threw the whites away.

Do you have much offal in your diet? I’d love to hear if choline levels are a concern to you – and also how you get offal into your Paleo diet?

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The Best 12 Kitchen Gifts for Health-Conscious Food Lovers

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Whilst you can follow a healthy Paleo Diet with little more than a chopping board and a few pans, there are some great kitchen gadget and tools that surely any foodie would love in their kitchen.

Here’s my list. What’s on yours?

1. Dehydrator

I've had good results making jerky and kale chips in my oven, but I would love to try a dehydrator

2. Vitamix Blender

The Rolls Royce of blenders, able to grind nuts into nut butters and even cook soup. I want one!

3. A Good Set Of Knives

I really miss a good knife set, but have yet to find a good brand available in Australia (without needing a small mortgage). Any recommendations gratefully received!

4. Pressure Cooker

I've seen so many recipes that use a pressure cooker to make exceptionally tender meat – and I’d love to try it out for myself.

5. An Old School Mincer/ Meat Grinder

Even though I have a good butcher, I’d love to be able to make my own minced/ ground meat

6. A Big Slow Cooker/ Crockpot

I didn't realise how much I’d love this method of cooking, when I bought my small slow cooker. I wish I’d bough a much bigger one, as whenever I cook I always like to make enough for lots of future meals at the same time.

7. A Heavy Hardwood Chopping Board

A good chopping board last for years and is so much more hygienic than those nasty plastic chopping boards.

8. Mandoline Slicer

A great way to cut up vegetables evenly

9. Meat Thermometer

The best way to cook a perfect roast is using science after all!

10. Sausage Stuffer

Once I have my meat grinder, I’d love to make my own Paleo Sausages.

11. Water Filter

I have a Brita water filter jug in the fridge – but what I’d really like is a water filter on my tap, to ensure all the water is filtered before it leaves the tap.

12. Salad Spinner

This would be great for summer and making sure the kale is dried properly before making kale chips.

Do you have any of these items? How do you find using them?

More Gift Ideas for the Paleo Foodie

These days, there are so many gadgets and tools that can make healthy cooking faster, easier, and more enjoyable. While this list is a great starting point, the best gifts are always personal — so think about the way your giftee likes to eat, prep and live.

For those who love batch cooking or meal prepping, a large-capacity slow cooker, instant pot, or even vacuum sealer could be a game-changer. A set of glass storage containers can also help them keep leftovers fresh without the use of plastic.

For the serious Paleo foodie, a fermentation kit can open the door to making homemade sauerkraut, kimchi, and kombucha — all great gut-friendly foods. If you’re shopping for someone who’s really into ancestral health or biohacking, even something like a blue light blocking lamp, raw honey gift set, or sustainable cookware might be appreciated.

And don't overlook digital gift options like online Paleo cooking classes, a subscription to a grass-fed meat delivery box, or even credit for an organic grocery delivery service. These gifts don’t take up kitchen space but make a big impact in daily life.

Whether it's for Christmas, a birthday, or just because — thoughtful gifts that support health, nutrition, and joy in the kitchen are always appreciated.

What’s on your Paleo kitchen wish list right now? Let me know in the comments!

The Truth About Jimmy Moore

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I’ve been listening to Jimmy Moore’s podcasts and reading his blog for a few years now. But I’d never met him. I’m always interested to meet people in real life, because often the “online persona” they’ve created is very different to the reality.

Jimmy Moore recently left Australia after his trip over for the Low Carb Down Under seminar series, and I met him in Melbourne, Sydney and Brisbane.

So, what is Jimmy Moore really like?

Does he really eat what he says he eat? Has he really lost a lot of weight?

Well, if you were hoping for some dirt, I’m afraid there is none!

Firstly, Jimmy has lost a lot of weight. He is far slimmer than his pre-Australia blog photos implied. A lot of people on the internet seem to criticise Jimmy, because he lost and then regained weight. But the thing is, Jimmy has always been honest about it. I have a lot of respect for someone who is able to put their hands up, say it isn’t working – and try a new approach.

Nutritional Ketosis

Jimmy’s new approach, Nutritional Ketosis is working. Really working. He gave some very honest lectures, sharing exactly what he is doing, how it is working and how he feels. He even took his blood readings on stage.

I’ve also read a lot of speculation about what actually Jimmy eats. But after a few meals with Jimmy, there’s no “odd meals”, just normal, fairly Primal meals, that are a lot more bias towards the fat content than mine would be. A lot of the fat content comes from dairy, such as butter (he certainly gets through a lot of butter!), as well as foods like avocado.

Being in Nutritional Ketosis certainly seems to give Jimmy a lot of energy, particularly evident when we did the coastal walk from Bronte to Bondi beach!

With some weight still to lose myself, I’m very interested in Nutritional Ketosis. I’ve been making a conscious effort to eat more fat in the last few weeks, but perhaps it might be time to embark on a more scientific n=1 experiment of my own.

Jimmy is a really nice guy, who clearly cares a great deal about everyone who reaches out to him. A lot of people in the Paleo/ low carb community have come from a fitness (I.e. crossfit) or a health angle – and whilst the nutrition may be similar, the journey isn’t. I find it really refreshing and inspiring to hear an honest account of weight loss – what works and what doesn’t. A lot of Australians who attended the lectures have been very inspired by Jimmy’s story – and several people are doing their own Nutritional Ketosis experiments. I can't wait to start to hear the progress reports.

It was also an absolute pleasure to meet Christine, Jimmy’s wife, who is clearly extremely supportive of everything Jimmy does. If there is any dirt on Jimmy Moore, I’m sure Christine will be the one to dish it!

What Can We Learn from Nutritional Ketosis?

While approaches to health and weight loss are always evolving, Nutritional Ketosis remains a powerful tool in the low-carb and Paleo space. By prioritising healthy fats and keeping carbohydrates extremely low, this state encourages the body to use ketones for fuel — often resulting in increased mental clarity, steady energy, and better appetite control.

Many in the Paleo and low-carb communities have experimented with ketosis, especially those seeking better blood sugar regulation, weight loss, or simply more control over their diet. It’s not a one-size-fits-all solution, but for some, it’s been life-changing. The key is to experiment safely, track your results, and adapt as needed.

If you’ve been thinking about trying Nutritional Ketosis for yourself, it’s worth exploring. Just be sure to do your research, and speak with a health professional if you have any concerns. As with everything in the Paleo lifestyle, it's about finding what works best for you.

Have you experimented with ketosis? I’d love to hear your thoughts and experiences in the comments.

Vitamin B12 & The Paleo Diet

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What are your Vitamin B12 levels like? You might follow a Paleo diet, but are your levels optimal? And if not, what can you do about it?

Vitamin B12 deficiency is still quite common – with this deficiency occurring even amongst those of us Paleo diet followers who eat the richest source of Vitamin B12 – animals! Some of the symptoms of Vitamin B12 deficiency include depression and anxiety, lethargy, Autism spectrum disorder in children and (unwanted) weight loss. It can also show up with Alzheimer or dementia like symptoms.

How can Vitamin B12 deficiencies occur?

Sometimes it can be as simple as us setting the bar for “normal” a little too low. While, on paper everything could check out and look normal, Vitamin B12 levels might still be too low and we could still be suffering from B12 deficiency symptoms. In countries like Japan they actually have higher “normal” B12 markers and in having a higher bar set they have less cases of dementia and Alzheimer’s. In many cases, as meat eaters, we don’t look for low Vitamin B12 levels – as we assume we eat meat we are getting plenty and Doctors don’t actually check for it.

Another issue is consuming sufficient Vitamin B12, but the body failing to absorb adequate quantities. For some who have stomach disorders such as Crohn’s disease, or have or suffer from diarrhoea it can affect your ability to absorb minerals, vitamins, nutrients from our food – this include Vitamin B12.

How can we reduce our risks of Vitamin B12 deficiency?

If you eat animal products regularly along with some offal, such as liver occasionally, you should be getting enough Vitamin B12 in your diet. There may also be no need to supplement your diet, if you don’t suffer from any of the symptoms mentioned above. If you do have some of the symptoms mentioned or you do suffer from a gastrointestinal disorder that might be limiting your ability to absorb Vitamin B12, then it is worth asking your doctor next time you visit if you can have your vitamin B12 levels tested. Of course, to be able to extract reasonable levels of Vitamin B12 from your diet, you need to be consuming good quality (grass fed and finished) meat. If the animal didn't have access to good nutrition, their meat won’t provide it to you either.

If you're Vitamin B deficient, you might find that you may be more susceptible to heavy metal toxicity, if your diet or body contains them – such as mercury, lead and cadmium. Vitamin B deficiency can also be linked to depression, with the B vitamins crucial for the direct synthesis of the brain neurotransmitters. Apart from the fact they are needed (along with folate) for the homocysteine pathways to provide methylation, which is essential for the making of neurotransmitters. It is these neurotransmitters that are involved with the production of homocysteine as well. Tests have shown that those suffering from Alzheimer’s disease have higher levels of homocysteine in their body. When the homocysteine pathway is functioning correctly it produces the depression relieving neurotransmitters such as dopamine and serotonin.

Have you had your Vitamin B12 levels checked? Do you supplement, or ensure your diet provides optimal levels?

Paleo Breakfast Recipe: Haddock Omelette

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Vitamin K2 & The Paleo Diet

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So you follow a strict Paleo diet? Does this mean you’re in optimum health? Perhaps not. It’s still possible to become deficient in certain vitamins and minerals, even with a healthy Paleo diet. By being aware of some of the common deficiencies you can monitor your nutrition to ensure you avoid these. This week, we move from Magnesium, to Vitamin K2.

Vitamin K2 is one of those vitamins that a lot of people have never heard of, so it’s hard to know if you’re deficient in something you didn’t even know about!

What are some of the deficiencies linked to Vitamin K2?

Vitamin K2 deficiency has associations with many issues, such as osteoporosis, calcification of the arteries that may lead to heart disease and tartar build-up on the teeth – which if left on the teeth leads to tooth decay.

How do you become Vitamin K deficient?

Vitamin K2 is present in select foods, but of course when people don’t know about it, they don’t go out of their way to ensure they eat sufficient levels of foods that provide it. Also there is often a lack of the Vitamin K containing foods in the diets of the animals we actually eat, leaving the animals with nothing to convert Vitamin K via stomach fermentation. For example cows raised in paddocks are able to convert the Vitamin K1 found in grass into Vitamin K2. Those cows who have no access to grass will have very little Vitamin K1 to convert. Another reason to hunt out that grass-fed (and crucially grass-finished) beef.

What are some of the best sources or ways we can add Vitamin K2 to our diets?

Foods such as goose liver, grass fed butter, eggs, fish eggs and aged cheese (if you’re following more of a Primal diet, rather than a Paleo Diet) are good sources of Vitamin K2. Of course, if the animal didn’t eat well, it’s meat, eggs and dairy won’t be as rich in vitamins and minerals. This is why it really is so crucial to know where your food comes from – and make sure it is good quality.

On Dentist Weston A Price’s pioneering research trip, studying the teeth of various indigenous and native populations, he found that many tribes and natives had great jaw structure and teeth. Most of these groups had diets that were rich in fish oils and butter oil. The two ingredients provide all the necessities for strong bones and good teeth. At that time Vitamin A was a crucial factor that helped build strong teeth. The other, Ghee – or butter oil, was an unknown and Dr Price named it Activator X. In 1993 Vitamin K2 was discovered – and it is believed to be Dr Price’s Activator X.

Vitamin K comes in 2 forms – K1 and K2, which overlap when it comes to functionality – K2 seems to have a greater effect on forming teeth and bones while K1 actually reduces the requirement of K2, so it is better to concentrate on both vitamins together rather than just on one.

We create Vitamin K1 in our stomach from the bacteria in green vegetables, with some people also being able to create K2 as well. Unfortunately this creation occurs in the colon where it can’t be absorbed, which also happens with Vitamin B12, but, it is still beneficial to eat plenty of green vegetables, aged cheeses and Ghee to obtain the full range of Vitamin K vitamins.

Have you given much thought to Vitamin K? Do you think your levels are sufficient?

Why Vitamin K2 Matters More Than You Think

Even with a clean, whole-food diet like Paleo, vitamin imbalances and deficiencies can still creep in – especially when it comes to lesser-known micronutrients like Vitamin K2. While it often flies under the radar compared to vitamins like D or C, Vitamin K2 plays a vital role in long-term health. It is especially important for maintaining strong bones, healthy arteries, and proper calcium metabolism – all of which are essential goals for anyone living a Paleo lifestyle.

The Role of Vitamin K2 in Calcium Distribution

One of the most critical functions of Vitamin K2 is its ability to direct calcium to the right places in the body. It activates specific proteins such as osteocalcin and matrix GLA-protein that help bind calcium to bones and teeth, while keeping it out of arteries and soft tissues where it doesn’t belong. This ensures that calcium supports skeletal health rather than contributing to harmful plaque build-up.

Without sufficient K2, calcium may be misallocated – potentially leading to arterial calcification, kidney stones, or weakened bones despite adequate calcium intake. This makes K2 a crucial nutrient for anyone concerned about heart health, bone density, or general ageing.

Why Paleo Eaters May Still Fall Short

Although the Paleo diet promotes nutrient density and quality food sourcing, modern food systems complicate things. Even if you're eating eggs, butter, and meat regularly, if those animals weren't raised on pasture and grass, their fat-soluble vitamin content – especially Vitamin K2 – may be significantly lower than expected.

For instance, factory-farmed chickens and grain-fed cows do not convert as much K1 into K2 due to lack of access to their natural diets. This is one reason why sourcing from regenerative, pasture-raised producers is more than a trend – it’s a nutritional priority. The same is true for eggs: yolks from hens that roam and forage outdoors contain far more K2 than standard supermarket offerings.

Health Conditions Linked to Vitamin K2 Deficiency

Emerging research continues to highlight the correlation between low K2 levels and various chronic health conditions. Some of the most concerning include:

Osteoporosis: A deficiency in K2 can result in poor calcium absorption by the bones, contributing to decreased bone mineral density and an increased risk of fractures.
Cardiovascular disease: Without K2, calcium may deposit in the arteries instead of the bones, contributing to arterial stiffness and atherosclerosis.
Tooth decay and dental issues: Adequate K2 is believed to contribute to enamel strength and help maintain jaw structure.
Kidney health: Excess calcium in the wrong places can affect kidney function, especially when combined with low magnesium or poor hydration.

These are all conditions that Paleo followers are often actively trying to avoid – yet overlooking K2 may unintentionally undermine that goal.

Best Natural Sources of Vitamin K2

If you’re committed to staying Paleo while maximising your K2 intake, here are some of the most effective whole food sources:

Grass-fed butter and ghee: Rich in K2 when sourced from animals that graze naturally.
Egg yolks: Especially from free-range or pasture-raised hens.
Organ meats: Goose liver and chicken liver are surprisingly high in Vitamin K2.
Natto (fermented soy): Although not strictly Paleo, this is the richest known food source of K2 – especially the MK-7 subtype.
Fermented foods: Small amounts of K2 can also be found in traditional ferments like sauerkraut and aged hard cheeses (for those following a Primal or dairy-inclusive version of Paleo).

Whenever possible, aim for food-based sources over supplements. These not only provide K2 but come packaged with other synergistic nutrients that help with absorption and utilisation.

Should You Consider Supplementation?

Some individuals – especially those with gut issues, restricted diets, or limited access to pasture-raised foods – may benefit from targeted supplementation. If you do choose a K2 supplement, look for one that includes MK-7 (a highly bioavailable form of K2) and ideally pair it with Vitamin D3 and magnesium to optimise calcium metabolism.

Always consult with a practitioner before starting any new supplement, especially if you're managing a health condition or taking blood thinners, as Vitamin K can affect blood clotting factors.

Final Thoughts on K2 and the Paleo Approach

Vitamin K2 may be one of the most overlooked, yet critically important, nutrients in the modern diet. As the Paleo lifestyle continues to gain traction for its emphasis on ancestral nutrition and real food, understanding these nuanced vitamin requirements becomes essential.

By including more high-quality, animal-based and fermented foods – and focusing on where your food comes from – you can harness the benefits of Vitamin K2 while staying true to Paleo principles. It's a simple but powerful way to protect your bones, your heart, and your overall health in the long run.

Have you been mindful of your Vitamin K2 intake? If not, now might be the time to take a closer look at your food sourcing and nutritional habits. Share your thoughts or questions in the comments – we're all learning together.

Archive for year: 2012