February 2012 - Page 2 of 2 - The Paleo Network

Ido Portal Movement Culture event conference classes australia sydney

Ido Portal – Paleo Fitness

With MovNat coming to Australia in March – and founder Erwan Le Corre teaching at PrimalCon in April – it really is the year of natural movement. Get ready for Ido Portal!

I’ve recently found out about Ido Portal. His YouTube videos show the most incredible movement, strength and balance. You can’t watch these videos and not be completely in awe – he makes the movements look so effortless. My handstand push-up ambition just doesn’t quite cut the mustard anymore!

As all the Paleo & related experts do eventually, Ido Portal is coming to Australia! He’s taking a two day workshop on the 25^th & 26^th February, at Elements of Movement, CrossFit Sydney.

Better get practicing…

Who Is Ido Portal?

Ido Portal is a name that comes up time and time again when talking about movement, mobility, and bodyweight strength. A former Capoeira practitioner from Israel, Ido has developed a completely unique movement philosophy that brings together strength training, gymnastics, martial arts, dance, and play. His methods are unconventional, yet captivating. Watching him move is like watching a wild animal – fluid, controlled, powerful. It’s no wonder so many in the Paleo and natural movement worlds are drawn to his teachings.

Unlike traditional gym-based workouts focused solely on isolated muscle groups, Ido Portal encourages movement for the sake of movement. He talks about being a “mover”, rather than a lifter, runner, or yogi. His core message is simple but profound: humans were born to move – in many different ways, through all planes of motion, across a variety of environments.

The Link Between Paleo and Movement

Many people associate Paleo with food – and rightly so. But what we eat is just one part of a much bigger ancestral picture. The Paleo lifestyle also includes sleep, sunlight, connection, and of course – natural movement. Our hunter-gatherer ancestors didn’t train in gyms or sit at desks all day. They squatted, climbed, crawled, jumped, hung, and moved across rugged terrain. Their movement was purposeful, varied, and frequent.

This is why movements like MovNat, Parkour, and now Ido Portal’s Movement Culture resonate so deeply with the Paleo community. They represent a return to the way our bodies were designed to move. Whether you’re navigating a rocky trail barefoot or attempting a one-arm hang, you’re reconnecting with primal movement patterns that modern life has all but erased.

Why Ido Portal's Approach Is Different

Ido Portal’s workshops are nothing like a CrossFit WOD or a typical yoga class. He breaks down movement into its most fundamental elements. You'll practice spinal waves, wrist mobility drills, animal walks, hand balancing, acrobatics, and partner games that challenge your awareness and control.

What makes Ido Portal’s philosophy so compelling – especially for those of us in the Paleo community – is that it embraces both strength and softness. It’s not about hitting PBs in the gym or achieving a ‘perfect’ handstand. It’s about exploring your body’s capacity for movement, developing resilience, and rediscovering physicality in a holistic way.

Ido Portal and the Paleo Fitness Movement in Australia

Australia has long been at the forefront of the Paleo movement, with a vibrant community of primal eaters, barefoot runners, and natural movement advocates. With Ido Portal's workshops now making their way to Australia, it’s clear we’re part of a global shift in how we understand fitness and wellbeing.

In fact, the timing couldn’t be better. With MovNat expanding their Australian offerings and events like PrimalCon showcasing more natural movement each year, Ido Portal’s arrival adds serious weight to the growing Paleo fitness scene down under. Whether you live in Sydney, Melbourne, Brisbane, or somewhere in between, there’s never been a better time to explore this way of moving.

Training for Movement – Not Just Muscles

One of the biggest takeaways from Ido Portal’s teachings is that movement is a skill. Like learning a language or playing a musical instrument, it takes consistent practice, curiosity, and humility. You’ll be challenged mentally and physically – and that’s the point.

Rather than repetitive sets and reps, Ido's students learn patterns. They explore locomotion flows, hand balancing drills, and coordination exercises. These develop not just strength, but control, agility, rhythm, and spatial awareness. It's like play – but with purpose.

For those already eating Paleo and interested in improving health beyond diet, this approach adds depth to your lifestyle. Your body starts to feel more capable, more aligned, and more adaptable to the demands of everyday life – whether that’s chasing after your kids, hiking in the bush, or simply getting up off the floor with ease.

How to Get Started With Ido Portal Inspired Movement

If attending a full workshop feels intimidating (or is out of your reach geographically), there are plenty of ways to incorporate Ido-inspired movement into your daily life.

Start with basic mobility drills: wrist rolls, spinal waves, hip circles – movements you probably haven’t done since childhood.
Practice hanging: from a bar, a tree branch, or even doorways. Build grip strength and decompress your shoulders.
Try animal movements: bear crawls, lizard walks, frog jumps – these build coordination, strength, and endurance.
Make use of floor time: sit on the ground more, experiment with rolling, squatting, and low gait movements.
Watch Ido’s YouTube channel for inspiration – but don’t compare. Use it to spark your curiosity, not self-judgement.

And remember, movement is not something to tick off your to-do list – it’s something to explore, enjoy, and refine every day. Start with 5–10 minutes and grow from there.

The Power of Play

Something else that sets Ido Portal apart is his emphasis on play. Many adults have forgotten how to play. But play is how we learn, how we connect, and how we heal. It doesn’t matter if you’re doing handstands in the park or crawling on the floor with your kids – playful movement helps rewire your brain, improve joint health, and reduce stress.

That playful spirit fits beautifully with the Paleo ethos. This lifestyle is about thriving, not just surviving. Movement should feel like joy, not a chore. It should reconnect you with your body and your environment, not isolate you to a treadmill or gym mat.

Ido Portal in Sydney – What to Expect From a Workshop

If you’re lucky enough to attend one of Ido Portal’s workshops in Australia, here’s what you might expect:

Two full days of movement training that will push you outside your comfort zone.
No fluff: Ido is known for being direct, no-nonsense, and laser-focused on teaching.
Community: a chance to connect with others who are curious about movement, Paleo, and personal growth.
Surprises: expect to be challenged physically and mentally – but in the best way.

Bring an open mind, lots of water, and a sense of humour. You'll be sore, inspired, and possibly a bit overwhelmed – but you'll also leave with a renewed appreciation for what your body can do.

Where to Learn More

If you're just getting started and want to dive deeper into Ido Portal’s world and how it intersects with Paleo fitness, check out the following:

Ido Portal on YouTube – for movement videos, lectures, and examples of his students’ transformations.
Ido Portal on Facebook – for event announcements and philosophy posts.
MovNat Australia – if you're interested in complementary natural movement training.
The Paleo Network – for events, resources, and more Paleo-friendly movement ideas in Australia and New Zealand.

Is Ido Portal Paleo?

While Ido doesn’t explicitly label himself Paleo, his philosophy overlaps with many of the movement principles our ancestors lived by. He advocates for nutrient-dense food, rest, sunlight, barefoot movement, and spending time in nature. He also recognises the dangers of modern sedentary life and offers a powerful antidote through his movement culture.

In that sense, he fits right in with the broader Paleo lifestyle. He may not push bone broth recipes or intermittent fasting, but he embodies the idea of human optimisation through reconnection – with our bodies, our environment, and each other.

Final Word: Get Moving

Whether you’re deep into your Paleo journey or just starting out, Ido Portal’s approach can offer new energy and insight. If you’ve ever felt limited by the typical gym routine, or if you’ve lost touch with how your body likes to move, his work could be a game-changer.

So next time you're barefoot in your backyard, try a squat, a hang, a crawl. See how it feels. Make it part of your day. And if you’re feeling brave – maybe even sign up for that workshop.

Because Paleo isn’t just about what’s on your plate – it’s also about what you do with your body. And the world is your gym.

Mental Toughness

4 Comments

I got to the gym a few times a week, where I do lots of strength work. This is a great complement to my Paleo diet and is making so many positive changes. I've been giving lots of thought lately to what goes through my mind in the middle of a really hard set. When I first started, I used to think

“This is so hard, I can’t do it, I want to stop”

And guess what, as soon as I allowed those thoughts to enter my head I did stop! This is clearly not a helpful thought to allow. I've noticed on the Biggest Loser that a few of the contestants have that defeatist “can’t do” attitude in training. When they think they can’t do it, it always seems to become a self fulfilling prophecy.

Once I realise how damaging this attitude was, I tried to distract myself from what I was actually doing, to not allow myself to think how heavy the kettlebell was and how much I wanted to stop the reps. Thinking about my plans for the weekend or planning my next holiday was a far better strategy than focusing on how hard the set was, but I still felt I could do better, especially in terms of technique. I don’t want to “just do” a set after all, I want to do it with good form.

I've been trying lots of different mind strategies myself, but the most enlightening thing has been speaking to the fit and strong people in my life and asking them exactly what they think about when the going gets tough. I’ve been really interested in the answers they've given me, and have been trying out a different mental attitude in each of my gym sessions lately. I don’t think it’s a coincidence that the strong, fit people have devised such good mental strategies.

Kevin suggested I repeat the mantra “this is easy” with every rep – which is the exact opposite to what I used to say! This immediately made a big difference.

My PT Karl tells me he focuses on how much he enjoys a difficult set. I'm not quite at this stage yet, but I will get there!

I asked an Iron Woman what she does in the middle of a 180km cycle, when it starts to feel really difficult. She looked at me in surprise and said she can’t let herself think it's getting difficult. She has no option but to continue cycling – or she won’t get home! She focuses on the cycling, her technique and on cycling home.

A PT friend said he feels the set doesn't get going until it starts to get difficult, perhaps not until rep seven. At this stage he tells himself this is where he’s making the difference in his muscles, so he focuses on making these reps as perfect form as possible. The harder it gets, the more he focuses on his form.

Trying to copy these strategies is helping significantly with my training. But I still want to understand the mind set of more fit, strong people. I’d love to hear your mind strategy – how do you get through a hard training session? What goes through your mind?

Eat More Gluten!

15 Comments

I can't wait for the day when the “health” magazines start advocating more of a Paleo approach, with real food and eating of fat encouraged. But it seems like we still have a long way to go.

I came across the snippet below in the March edition of “Weight Watchers” magazine. Just in case any of their readers had been considering avoiding carbs, they warn that

“carbohydrates provide the body and brain with their primary source of fuel and are essential for energy levels”

Interesting. I tend to have fewer than 50g of carbs a day, so presumably I must have no energy? Yet, bizarrely, I find I have more energy than ever before. Just yesterday I had so much energy I felt compelled to break out into a sprint on my way home. But I must be mistaken! It says so in a magazine after all.

Without eating enough carbohydrates you might get

“fatigue, lightheadedness, headaches, sugar cravings and irritability”

and they advise that you choose carbohydrates like

“wholegrain bread and cereals, grainy crackers, oats, fresh fruit and low-fat dairy”

Well, I've somehow managed to avoid any of those symptoms. I'm not sure that avoiding sugar cravings, by eating foods that break down into sugar, really counts either. And as for low-fat dairy being a good source of carbohydrates?

The other article I read was from the March/ April 2012 edition of “Australian Diabetic Living”. They ran a piece on Celiac disease. The question was

“Should I avoid gluten products, just in case I might have Celiac disease?”

My answer would be that since gluten has detrimental effects on so many people, even those who don’t test positive for Celiac disease, it certainly should be avoided by everyone. Given how long gluten stays in the body for, I think a strictly gluten-free diet is the right approach, for everyone. Did they come up with a similar answer?

“No. You can actually make it harder for your body to digest gluten if you cut most of it from your diet without good reason”.

Unfortunately there were no references for this startling revelation, which I’d have been very interested to check out. So basically the diabetic magazine wants its diabetic readers to make sure they eat lots of gluten – which often come hand in hand with the not so diabetic friendly refined carbs?

What do you think? Do you struggle to find the energy to function without bread and cereals? Do you make sure you eat lots of gluten, to, er, help your body digest the gluten that you eat?

Debunking the Carbohydrate and Gluten Myths

It’s no secret that conventional health advice often clashes with ancestral wisdom. While mainstream media continues to push outdated recommendations like “eat more wholegrains” and “choose low-fat dairy for energy,” those following a Paleo lifestyle know there’s a different path to sustainable energy and optimal health. Unfortunately, these myths persist—largely due to the influence of decades-old nutrition dogma and a failure to acknowledge emerging research on the role of real food in human health.

The Real Role of Carbohydrates in Energy

One of the most persistent claims is that carbohydrates are the body’s only source of energy. This simply isn’t true. While it’s accurate to say that glucose is a quick source of fuel, it’s far from essential in the quantities we’re often told to consume. In fact, the body is perfectly capable of converting fats into ketones—a clean, efficient, and long-lasting energy source that powers not just muscles but the brain as well.

Plenty of people thrive on lower carbohydrate intakes—especially those following a Paleo or ketogenic approach. Fatigue and brain fog are more likely to be caused by unstable blood sugar levels from refined carbohydrates than by a lack of them altogether. When your body is adapted to fat as its primary fuel, energy becomes steady, cravings disappear, and that post-lunch slump becomes a distant memory.

Is Wholegrain Bread Really the Gold Standard?

Let’s break down some of the foods so often recommended as ideal carbohydrate sources:

Wholegrain bread: Often loaded with anti-nutrients like phytic acid and gluten, which interfere with nutrient absorption and can irritate the gut lining.
Grainy crackers and cereals: Usually highly processed and quickly converted into sugar during digestion, even when labelled as “wholegrain.”
Low-fat dairy: Stripped of its natural fat, low-fat dairy often has added sugars to improve taste and texture.

In contrast, Paleo-approved carbs—like sweet potatoes, pumpkin, berries, and other fruits—provide slow-burning energy along with fibre, antioxidants, and micronutrients. These foods don’t just fuel the body—they nourish it.

But Don’t You Need Gluten to Help Digest Gluten?

This one’s a head-scratcher. The idea that you must regularly eat gluten so your body can “remember” how to digest it is biologically unconvincing and unsupported by scientific literature. Gluten is a protein found in wheat, rye, and barley that can trigger an immune response in many people—not just those with diagnosed coeliac disease.

Non-coeliac gluten sensitivity is a well-recognised condition, where individuals experience symptoms like bloating, fatigue, brain fog, and joint pain when consuming gluten, but test negative for coeliac markers. Even in the absence of symptoms, gluten is known to increase intestinal permeability (aka “leaky gut”), potentially allowing toxins and undigested food particles into the bloodstream. That’s hardly a compelling case for keeping it in your diet.

Why You Won’t Find Paleo Advocates Low on Energy

Despite the fear mongering around carb reduction, many people on a Paleo or low-carb diet report higher energy levels, better sleep, improved mood, and enhanced mental clarity. Why? Because their bodies are no longer caught in the rollercoaster of glucose spikes and crashes.

With stabilised insulin levels, a better omega-3 to omega-6 ratio, and a diet focused on nutrient density, Paleo eaters often experience a newfound vibrancy that runs completely counter to the grain-focused advice handed out in popular diet magazines.

The Media’s Inconsistent Messaging

One of the biggest problems with health media is inconsistency. One article urges readers to eat low-fat yoghurt and cereal to lose weight. The next warns about rising diabetes rates. One page suggests fruit juice is a healthy snack; the next, that sugar is a national health crisis. These contradictions don’t just confuse—they erode trust in health advice altogether.

Meanwhile, thousands of people quietly improve their health by ditching processed carbs and grains, increasing their intake of healthy fats, prioritising sleep, and getting outside. Yet these approaches rarely get a column in mainstream health magazines, likely because they challenge industry norms and don’t sell snack bars.

Reclaiming Health Through Ancestral Nutrition

The Paleo diet is based on the premise that our modern bodies are best nourished by foods we've evolved to eat: meat, seafood, vegetables, fruits, nuts, seeds, and natural fats. It excludes recent agricultural products that our digestive systems are less adapted to handle, like grains, legumes, dairy, and refined sugars.

By removing these modern foods and focusing on nutrient-dense alternatives, many people see dramatic improvements in everything from digestive health to autoimmune conditions. Energy, the very thing magazines claim you’ll lose without bread, often becomes more abundant than ever.

So, Should You Eat More Gluten?

Unless you're trying to win a prize for inflammation, probably not. While not everyone is sensitive to gluten, there is little evidence that it offers any unique health benefit—and plenty of data suggesting it can be problematic, even in small amounts. Removing gluten is not about restriction; it's about giving your body a break from an inflammatory trigger that adds little nutritional value.

Even if you’re not ready to go fully Paleo, you can still benefit by simply removing gluten-containing grains and replacing them with whole-food carbohydrates like root vegetables and seasonal fruit. You may be surprised at how much more energy, clarity, and vitality you gain.

What’s your experience with ditching gluten? Have you noticed a difference in how you feel, think, or perform? Leave a comment below and share your story—we’d love to hear how real food is working for you.

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The Paleo Guide to Australia

13 Comments

When I first started with my Paleo lifestyle, I found so many fantastic books and blogs to steer me in the right direct.

My one frustration, was that a lot of the information seemed to be geared towards a US audience. So many Paleo-friendly shops (Wholefoods anyone?) and products are mentioned – but just aren't available in this part of the world. Seasonal fruit and vegetables are in season at completely different times – even the intensity of the sun is different here.

I've therefore been busy putting together a guide to being Paleo in Australia (with a section on New Zealand too, so as not to leave our Kiwi friends out!). This is the guide I wish I'd had when I started out!

In this free ebook you can find out where to buy all of the Paleo related food and products you'll need, what's in season when, listings by state and lots more about Paleo. The listings identify local farmers markets, organic fruit and vegetable schemes, meat suppliers, fishmongers, meetup groups, primal friendly fitness centres and much more – all across Australia and New Zealand.

I'm also going to be starting a monthly newsletter. This is where I can share Paleo related news and events that don't make it into the blog.

So, if you'd like a free copy of the book, please subscribe to my newsletter in the box below, to get your free download of “the Paleo Guide to Australia”!

This book will be regularly updated, so I'd love to hear of any local tips you think should be included in the next version!

Why a Localised Approach to Paleo Matters

One of the greatest challenges when adopting the Paleo lifestyle in Australia is working around resources that are primarily written with a Northern Hemisphere — and often American — audience in mind. While the foundational principles of Paleo remain universal, the application of those principles in real life can vary dramatically based on where you live. From food availability and seasonality to laws on raw milk and local farming practices, the Australian context brings its own unique considerations.

For example, you’re unlikely to find the same brands, health food store chains, or even products here that you’ll see recommended in US-based Paleo books and blogs. This can be disheartening when you’re first starting out and wondering where on earth to source things like grass-fed tallow, organ meats, or wild-caught seafood — let alone how to navigate labels or shop on a budget. That’s exactly why this localised guide is so helpful — it brings Paleo home, right here to Australia and New Zealand.

How Seasonal Eating Looks Different Down Under

Another key difference is the agricultural calendar. When you read that berries are a perfect summer food — but it’s July and freezing cold here — it can throw off your meal planning. Seasonal eating is a core part of Paleo, as it mimics ancestral diets and allows you to get produce at its peak nutritional value. But in Australia, our seasons are the opposite of the US and Europe, and they also vary from state to state.

This guide breaks down what's in season throughout the year, helping you align your eating with what's fresh, local, and often more affordable. Whether you're shopping at a weekend farmers market in Melbourne, a roadside honesty box on the Sunshine Coast, or a community co-op in regional WA, being in tune with the seasons makes Paleo easier, tastier, and more sustainable.

Supporting Local Farmers and Suppliers

Eating Paleo isn’t just about what you eat — it’s also about where your food comes from. Sourcing local, ethical produce not only supports your health but also strengthens local economies and farming practices. That’s why the guide includes extensive listings of farmers markets, organic producers, and direct-to-customer meat suppliers across every state and territory.

In many areas of Australia, there are incredible regenerative farmers offering pasture-raised eggs, grass-fed beef, and spray-free vegetables — but they’re not always easy to find. With this guide, you’ll have a shortcut to discover local suppliers who align with Paleo values, many of whom also offer delivery or pick-up points in urban areas.

Australia-Specific Nutritional Considerations

Even the sunlight here is different. In fact, many Australians are surprised to learn how easily you can become vitamin D deficient, even in such a sunny country. Depending on your skin tone, lifestyle, and location, you may need to supplement — especially during the winter months or if you work indoors. The guide provides a useful overview of sun exposure guidelines relevant to Australians, helping you navigate safe, effective sun habits without relying on Northern Hemisphere advice.

There’s also the issue of food labelling. In Australia, regulations on what counts as “natural” or “free-range” can vary, and some terminology isn’t tightly regulated. The guide covers what to look for on labels and how to interpret marketing claims, so you can make informed decisions when shopping for Paleo staples like oils, meat, dairy alternatives, and more.

Connecting with the Local Paleo Community

Paleo can feel isolating when you’re the only one at a BBQ avoiding bread rolls or the only person in your office bringing leftover lamb shanks and roasted pumpkin for lunch. But you’re not alone. Across Australia and New Zealand, there are growing numbers of people embracing ancestral health — and this guide points you towards ways to connect.

From Facebook groups and meet-up events to real food expos and primal-friendly gyms, the listings help you build your own support network. It’s amazing how motivating it is to meet like-minded people who share your approach to health, whether online or in person.

Regular Updates and Community Contributions

Because new suppliers and markets pop up all the time, this guide is designed to be a living resource. If you come across a fantastic local butcher, a new co-op, or a farmer offering organic produce at your local market, sharing that information helps keep the guide relevant and growing.

I’ll be updating the guide regularly and featuring user submissions in future versions — so don’t hesitate to get in touch with your favourite finds. Whether it’s a hidden gem in Tasmania or a new delivery service in regional Queensland, your tip could help someone else on their journey.

What You’ll Get in the Free Ebook

If you haven’t downloaded it yet, here’s a quick look at what you’ll find inside the free “Paleo Guide to Australia” ebook:

State-by-state listings of local markets, meat and seafood suppliers, and wholefood shops
Directories of Paleo and primal-friendly gyms, CrossFit boxes, and health practitioners
Information on seasonal produce across Australia and New Zealand
Tips for decoding Australian food labels and sourcing high-quality products
Resources on topics like raw milk availability, sustainable seafood, and ethical farming

And because it’s free, it’s the perfect resource to share with anyone you know who's just getting started or looking to deepen their local Paleo knowledge.

Subscribe and Get the Guide

If you haven’t already, just pop your email into the box above to subscribe to my newsletter and instantly receive your free download of the “Paleo Guide to Australia.” The newsletter will also keep you updated with new listings, seasonal eating reminders, product discoveries, event announcements, and everything you need to stay connected with the local Paleo movement.

Have something you’d like to see added to the next edition? I’d love to hear from you. Let’s build the ultimate Aussie resource for real food, real movement, and real connection — together.

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Sleep! Wake Up!

9 Comments

Tired and lacking in energy during the day – then wide awake at night? I wonder how many people opt to take a pill for that?

It struck me as completely ridiculous, when I saw how many sleeping tablets and “stay awake” (anti sleeping?) pills I saw in the pharmacy recently. They're even stocked right next to each other (though thankfully they didn't have a “buy sleeping pills, get caffeine pills free” offer). I can't help but think relying on pharmaceuticals to enable your body to rest and repair – and then again to enable you to function during the day is a recipe for disaster. As well as the start of a chain of reliance on drugs to sleep – and then wake up.

Where the tiredness after lunch is a result of a huge sugar crash (thanks to a refined carb-heavy lunch), surely adding caffeine pills into the mix is only going to make things a whole lot worse?

I also wonder how restorative a sleeping pill induced sleep is compared to a natural sleep?

When people struggle to sleep and stay awake at appropriate times, this is surely a clear sign that behavioural changes are needed (change of diet to Paleo, getting up earlier, reducing stress and exercising perhaps?). Behavioural changes aren't a quick thing, but surely they are a better long-term plan than taking one pill to counter act the other pill!

Why Quality Sleep Matters More Than You Think

Sleep is not a luxury — it’s a non-negotiable biological need. Yet in our fast-paced, convenience-driven world, it's often the first thing we compromise. Instead of investigating the root cause of poor sleep or daytime fatigue, many turn to pills as a quick fix. But the body isn’t designed to function on borrowed time and artificial stimulation. Deep, natural sleep allows for hormonal regulation, memory consolidation, muscle repair, and immune function — all essential for optimal health.

Common Modern Sleep Disruptors

Our sleep issues often stem from the way we live, not from a medical imbalance. Here are just a few culprits contributing to the widespread sleep and energy crisis:

Artificial Light Exposure: Screens and LED lighting in the evening disrupt our melatonin production, confusing the brain about when to wind down.
Late Meals & Sugar Crashes: Eating refined carbs or sugary snacks late in the day causes blood sugar spikes and crashes, leading to disrupted sleep and sluggishness the next day.
Overstimulation: Scrolling through social media, watching intense TV shows or tackling work emails late at night keeps the brain in a heightened state of alertness.
Stress: Unresolved emotional stress raises cortisol levels, keeping us in a fight-or-flight state — the opposite of rest and repair.

What Does a Natural Sleep Pattern Look Like?

Humans are diurnal creatures. Our circadian rhythms are aligned with the sun. When left to our own devices — camping, for instance, away from artificial light — most people naturally fall asleep shortly after sunset and wake around sunrise. This rhythm is governed by light exposure, body temperature, and hormone fluctuations. By ignoring this biological clock, we force our bodies to operate out of sync, often with noticeable consequences.

The Role of Diet in Sleep and Energy

One of the often-overlooked contributors to sleep difficulties and energy slumps is diet. The modern diet — high in sugar, refined grains, and inflammatory oils — leads to erratic blood sugar and hormone imbalances. On the other hand, a diet rich in whole, nutrient-dense foods can support the body’s natural rhythms.

For example, meals that include healthy fats and quality protein can help stabilise blood sugar throughout the day and reduce the post-lunch energy crash. Magnesium-rich foods like leafy greens, almonds, and pumpkin seeds help relax muscles and calm the nervous system. Tryptophan-containing foods (such as turkey, eggs, and nuts) support serotonin and melatonin production, both key to healthy sleep.

Sleep Hygiene for the Modern World

Here are a few small behavioural changes that, over time, can radically transform the quality of your sleep — no medication required:

Dim the lights: After sunset, keep lighting soft and avoid blue light from screens. If you must use devices, consider blue-light blocking glasses or apps.
Create a sleep ritual: Wind down with a consistent pre-bed routine: gentle stretching, herbal tea, a book, or a few deep breaths.
Get morning light: Expose yourself to sunlight within 30 minutes of waking to help set your circadian rhythm for the day.
Consistent wake-up time: Try to wake at the same time every day, even on weekends, to train your body to a steady rhythm.
Limit caffeine: Even if you think it doesn’t affect your sleep, caffeine has a half-life of 6–8 hours. Switch to herbal teas or decaf after midday.

Natural Supportive Supplements (Used Mindfully)

While not a replacement for behavioural change, some natural supplements can provide gentle support without the same risk of dependency or disruption that pharmaceutical pills carry:

Magnesium: Known for its calming properties and ability to ease muscle tension. Best taken in the evening.
L-theanine: Found in green tea, this amino acid promotes relaxation without drowsiness, making it helpful for winding down.
Chamomile: A mild herb that can support sleep onset, particularly in tea form as part of a bedtime ritual.
Glycine: An amino acid that supports core body temperature drop — a necessary signal for sleep onset.

When to Seek Medical Help

If sleep struggles persist even after making consistent lifestyle changes, it’s worth speaking with a qualified health practitioner. Underlying issues such as sleep apnoea, thyroid imbalances, or perimenopause can contribute to poor sleep and should be properly assessed. Addressing root causes — not symptoms — is key to sustainable wellbeing.

Rest is Not Lazy — It's Essential

It’s time to reclaim the idea that rest is productive. In a culture that celebrates exhaustion as a badge of honour, choosing to prioritise sleep is a radical act of self-care. True energy doesn’t come from a capsule or stimulant — it’s generated internally when we give our bodies what they need: nourishment, movement, calm, and sleep.

Reframing the Way We Think About Fatigue

Rather than masking tiredness with caffeine or stimulants, we should start asking: why am I tired? Fatigue is a message, not a flaw. It could be signalling poor nutrition, unresolved stress, low iron levels, inadequate sleep, or simply a mismatch between lifestyle and biology. Pills may drown out the message — but they won’t solve the problem.

The Paleo Perspective on Energy

Living in alignment with your biology is one of the fundamental ideas behind the Paleo approach. Our ancestors didn’t rely on sleeping aids or energy boosters. Their routines revolved around light exposure, natural movement, and nutrient-dense foods — things that many of us can integrate today, despite our modern lives. Going Paleo isn’t about being extreme; it’s about removing the unnatural elements that throw us out of balance and returning to habits that support health at its core.

Final Thought: Pause Before the Pill

Next time you feel the pull to reach for something to help you sleep or perk you up, try pausing. Could your body be asking for something else — sunlight, movement, connection, nourishment, or rest? Pills may offer a temporary override, but your biology still needs what it needs. Choose long-term vitality over short-term stimulation. Your future self will thank you for it.

What do you think? Would you take a pill to sleep, then a pill to wake up?

Vvitamin D solution australian book review sun

The Vitamin D Solution

11 Comments

I don’t wear sunscreen. This is to the absolute horror of pretty much everyone I know. Especially as I’m a fairly pale Brit who has moved to a considerably sunnier Australia.

I’ve been having my Vitamin D levels tested for the last year or so, and despite living in Australia – I am still not at an optimal level. By the official standards, I’m certainly not deficient – but I want to attain an optimal, not survival, level of Vitamin D.

I’ve read a lot of books on Vitamin D, but sadly most of them are aimed at an American or British reader. Australia covers such a vast area with significantly different latitudes – we therefore have very different sun considerations. I’ve just got a copy of “The Vitamin D Solution” by Michael F. Holick Ph.D. M.D. and was thrilled to see it is an Australian edition. The book contains tables identifying the latitude of all of the main areas in Australia and the equivalent safe and effective sun exposure requirements to attain sufficient Vitamin D production. These tables are further split by skin type (with fairer skin requiring less sun than darker skin types), by time of day and then by season.

Most of my sun exposure occurs in the morning and evening on my commute. Having read the tables I’m quite happy that I am not getting too much sun. In fact, I’m going to wear shorts and shorter sleeves to further increase the amount of vitamin D I can produce in the mornings and evenings.

When I’ve had enough sun, I simply cover up, or get out of the sun – I much prefer these options to covering my skin in sunscreen. There are rare occasions when it’s not so easy to avoid the sun, particularly on my face – this is the only time I wear sunscreen, as I realise burning is to be avoided at all costs. When I do wear sunscreen, I’m really careful which one I use as many of them contain chemicals I wouldn’t want anywhere near my skin. I also have some really good quality Vitamin D3 supplements that I take occasionally, particularly if I know I haven’t had much sun. Hopefully these approaches will ensure I can increase my Vitamin D result the next time I have it tested.

Finding the Right Vitamin D Balance in Australia

When it comes to Vitamin D, there’s no one-size-fits-all answer — especially in a country as vast and varied as Australia. Factors like your latitude, skin type, and lifestyle all influence how much sun you need to produce optimal levels. Books like The Vitamin D Solution (especially the Australian edition) are a great step forward in offering more tailored, region-specific advice.

For those of us living a Paleo lifestyle, mindful sun exposure can be a powerful tool for better health — as long as it’s done safely. Covering up, avoiding the harshest midday sun, and being selective about sunscreen use can help strike that balance. For days when sunlight is limited or not practical, high-quality Vitamin D3 supplements can offer valuable support.

What’s your take? Do you track your Vitamin D levels, or have you found ways to optimise your sun exposure? I’d love to hear your experiences and thoughts in the comments below.

Archive for month: February, 2012