2012 - Page 12 of 13 - The Paleo Network

Magnesium

I spend a lot of time reading about various supplements, trying to work out what I should or shouldn't take. I really don’t like the idea of taking supplements – it’s not exactly a Paleo activity we've evolved to do! However, I know it is a lot harder not to get all of the micro nutrients we need today than ever before. Mineral content in soils is severely depleted due to modern farming methods, meaning the produce that grows in that land and animals grazing on the land are also far lighter on mineral content. I've been especially interested in Magnesium.

I'm fairly sold on taking Vitamin D3 and fish oil, but after reading “The Magnesium Miracle” and researching the mineral, I recently decided to buy some Magnesium Citrate.

I had a lot of blood work done recently and whilst I don’t appear to have a Magnesium deficiency my magnesium mmol/L levels look to be lower than desirable. Magnesium is an essential mineral involved in so many of the biochemical processes in the body, it is claimed to help with sleep, stress and help regulate blood sugar levels. It's role in insulin sensitivity is especially interesting to me, with my current weight loss objective.

There are so many different types of magnesium supplements – I found magnesium oxide, magnesium hydroxide, magnesium carbonate, magnesium citrate, magnesium lactate, magnesium chloride, and magnesium sulfate! I decided to try Magnesium Citrate as apparently it has a better bio availability, which means it should be better absorbed. I believe this is the same form as found in the ‘Natural Calm” brand.

A lot of people get magnesium through skin absorption, either by bathing in Epsom Salts or apply magnesium oil – I might try this route in the future, but for now, I'll see how I fair with the supplement. There are food sources of magnesium, such as green vegetables, bone broths, almonds and fish – but to achieve reasonable levels I'd have to eat such high amounts from the food source, that I don't think it would be realistic at the moment.

Why Modern Lifestyles Deplete Magnesium

Even when we try to eat a clean, nutrient-rich Paleo diet, magnesium depletion can still be a concern. Chronic stress, intense exercise, high caffeine intake, and poor sleep all contribute to the body using up more magnesium than usual. Add to this the consumption of sugar, alcohol, and medications like antibiotics or diuretics, and you’ve got the perfect recipe for deficiency. Unfortunately, these lifestyle factors are all too common in today’s world — even among health-conscious individuals.

Magnesium is used in over 300 enzymatic reactions in the body, playing a crucial role in energy production, nerve function, muscle relaxation, and maintaining healthy blood pressure. When magnesium is lacking, symptoms can include fatigue, anxiety, headaches, muscle cramps, insomnia, and even heart palpitations. What’s alarming is that these symptoms are often written off as “normal” parts of modern life — rather than potential signs of deficiency.

How to Spot Subtle Signs of Magnesium Deficiency

Blood tests aren’t always the best way to assess magnesium levels, since only about 1% of the body’s magnesium is found in the blood. Many people with “normal” lab results may still be functionally deficient. Subclinical symptoms can give better clues:

Frequent eye twitches or facial muscle spasms
Difficulty getting to sleep or staying asleep
Tension headaches or migraines
Restless legs at night
Unexplained anxiety or feelings of overwhelm
Muscle soreness or tightness, even after gentle exercise

If you’ve been struggling with any of these, it’s worth exploring whether magnesium might help. As always, it’s important to discuss this with your practitioner — especially if you have any medical conditions or take prescription medications.

Comparing Magnesium Supplement Types

Not all magnesium supplements are created equal. Some forms are poorly absorbed or are more likely to cause digestive upset. Here’s a quick breakdown of some of the more common types:

Magnesium Citrate: Highly bioavailable and commonly used for general supplementation. Can have a mild laxative effect at higher doses.
Magnesium Glycinate: Bound to glycine, a calming amino acid. Great for sleep, anxiety, and those with sensitive stomachs.
Magnesium Malate: Often recommended for muscle pain and fatigue, as malic acid supports energy production.
Magnesium Threonate: A newer form that may cross the blood-brain barrier more effectively — good for cognitive function.
Magnesium Oxide: Common but poorly absorbed. Typically found in cheaper supplements and best avoided for therapeutic use.

If you’re new to magnesium, starting with magnesium citrate or glycinate is a smart and gentle introduction. Be aware that dosages vary widely, and more is not always better. Some people thrive on just 200–300mg a day, while others benefit from closer to 500mg — depending on lifestyle and stress load.

Timing and Dosage Tips

Magnesium is best taken in the evening, as it naturally supports relaxation and can enhance sleep quality. Taking it with food can help improve absorption and reduce any risk of digestive discomfort. If you notice a laxative effect, you may be taking too much at once — try splitting your dose throughout the day or switching to a gentler form like glycinate.

Topical magnesium (magnesium oil or Epsom salt baths) is a great option if you don’t tolerate oral supplements well. Transdermal absorption bypasses the digestive system, making it ideal for those with sensitive stomachs or malabsorption issues. Magnesium chloride is the preferred type for topical application due to its high absorbability and minimal irritation.

Magnesium and Sleep

Many people report the most noticeable benefits of magnesium in the form of better, deeper sleep. It helps regulate melatonin and the parasympathetic nervous system — the “rest and digest” side of our autonomic system. If you struggle to fall asleep or wake up feeling unrested, magnesium may be a helpful part of your evening routine. Combine it with a screen-free wind-down hour and a herbal tea like chamomile or passionflower for maximum effect.

How Magnesium Supports a Paleo Lifestyle

For those of us following a Paleo approach, magnesium is one of the few nutrients that may still need a helping hand. While a whole food diet removes many of the processed culprits that deplete magnesium, soil quality today just isn’t what it was a few generations ago. Even with plenty of leafy greens, nuts, seeds, and bone broths, you may not be getting the levels your body needs to thrive — especially if you’re physically active or juggling a high-stress lifestyle.

Magnesium also supports insulin sensitivity, making it especially helpful for those on a fat loss journey or anyone managing blood sugar issues. By assisting glucose uptake into cells and helping regulate insulin, it plays a role in energy balance and metabolic health. It also complements other Paleo-focused nutrients like vitamin D3 and omega-3 fats, amplifying their effects.

Final Thoughts

While supplementing should never replace a nutrient-dense diet, magnesium is one of the few additions that many people can genuinely benefit from. Whether you’re after better sleep, less stress, improved energy, or muscle recovery, it’s worth experimenting with a high-quality magnesium supplement — or topical form — and observing how your body responds.

As always, the Paleo philosophy is about tuning in to your body, supporting it naturally, and using what works best for your unique needs. If magnesium helps you sleep more deeply, feel more grounded, and recover more quickly, then it’s a valuable part of your modern ancestral toolkit.

Do you supplement with Magnesium? Interested to hear what benefits – or even downsides you've experienced with Magnesium supplementation!

The Unspoken Truth about the Paleo Diet & Weight Loss

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The widely reported Paleo message is that if you follow a strict Paleo diet, you will effortlessly lose weight. I'm reading more and more comments on Paleo forums from disappointed people, reporting that they have not lost weight – and in some cases have even put on weight. This was my experience too, until I finally understood the missing piece to the Paleo weight loss puzzle.

When I initially changed my diet, at that time to more of a Primal diet, I very quickly lost a lot of weight and several dress sizes, effortlessly. Looking back, I think a large part of this was due to replacing high calorie, refined foods, with more satiating whole (Paleo) foods. However, without apparent reason the weight loss reached a plateau after a few months. I remained strictly Paleo, I reduced my fruit intake and stopped eating nuts. I continued to work-out. Yet my weight would not budge; very frustrating.

Over Christmas I began to think more and more about portion sizes – the one variable I had overlooked before. Most of the key Paleo bloggers and experts did not come to Paleo overweight. They were often unhealthy and unwell, but rarely overweight. Whilst not expressly stated, the “Paleo message” that could be construed is that provided you eat the right things (i.e. Paleo foods), you can eat as much as you like (perhaps even “the more you eat, the more beneficial the effects become”). From what I've read, it appears that when you are overweight the hormones and signalling in your body become distorted – meaning that what works for someone of a “normal” weight, will not work in the same way for someone who is overweight. At least, not until they restore the balance and signalling. I've been particularly interested in reading Dr Jack Kruses Leptin Reset ideas in this regard.

For the last six weeks I've been challenging and significantly reducing my portions. I've not been weighing and counting calories, nor have I changed what I eat. I've simply been eating a lot less. For example, where I’d have had three serving spoons of soup or bean'-less chilli, I now have two – and I don’t have seconds. Where I’d have had three rashers of bacon and two eggs, I now have two rashers of bacon and one egg. When I Intermittently Fast, I’m careful not to expand the size of my first post-fast meal to compensate.

I've lost 7kg in the last six weeks (15 pounds) and finally smashed through that plateau. I think this is proof enough that a Paleo diet – with reduced portion sizes, is the essential combination for weight loss.

I don’t know what happens at the right body weight, but I am expecting to find (when I get there) that I will be able to eat as much Paleo food as I like, with no adverse effect on my weight or body composition. In the meantime, it’s clear that reducing portion sizes is the right approach.

Essentially, I think the Paleo diet needs are very different for an athletic individual, compared to an overweight individual.

I’d love to hear your thoughts on this – have you had similar experiences? Do you agree that portion control is essential for weight loss, on a Paleo diet?

Paleo meme funny what people think when I tell them I eat paleo diet-min

6 Perspectives of Paleo

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I couldn't resist jumping on the bandwagon & creating what I think are the 6 perspectives of Paleo.

The 6 Perspectives of Paleo – Why Everyone Thinks You're Doing It Wrong

One of the more entertaining aspects of adopting a Paleo lifestyle is discovering just how wildly misunderstood it is. As soon as you tell someone you’re “doing Paleo,” it’s like a Rorschach test — everyone projects something completely different onto you.

I created the meme above to highlight the six most common perspectives people seem to have when they hear the word “Paleo.” It's funny because, well, it's painfully accurate. Let’s break it down, shall we?

1. How My Friends Think I Eat: Two Sad Lettuce Leaves on a Plate

To some of your mates, “Paleo” is just the trendy diet where you nibble on leaves and pretend to enjoy it. You must be starving, surely? When they see you pass on the burger bun or opt for sparkling water instead of a beer, they imagine your entire life has become a joyless parade of rabbit food.

This perception comes from the conflation of “healthy eating” with restriction — and from a culture that’s been told for decades that fat is bad and salads are the only path to thinness. What they miss is that Paleo meals are often hearty, satisfying, and rich in flavour and nutrients.

2. How My Family Think I Eat: The Government Food Pyramid Reimagined

Family members, especially older generations, often visualise Paleo through the lens of conventional dietary guidelines. They picture a colourful plate with grains, fruit juice, and maybe a dollop of low-fat yoghurt. If you try explaining that grains are out and full-fat is in, you might be met with raised eyebrows and concerned questions about cholesterol.

Many families still regard the food pyramid or MyPlate model as gospel. When you disrupt that with your pasture-raised eggs, organ meats, and coconut oil, it challenges long-held beliefs — and that can be confronting.

3. How Society Thinks I Eat: Like a Caveman, Possibly with a Club

To the general public, “Paleo” often gets written off as some primal cosplay where you swing a club and gnaw on raw meat while wearing a loincloth. There’s a strange tendency to take the term literally and imagine Paleo people living like our ancient ancestors in every sense — never mind the advances in cooking, nutrition, and food sourcing.

This view often stems from misunderstanding. Paleo isn’t about mimicking cavemen exactly — it’s about eating real, whole foods our bodies evolved to thrive on, while ditching modern, industrialised food products. It’s not about “eating like a caveman,” it’s about eating in a way that aligns with human biology.

4. How the Media Think I Eat: Meat, Meat and More Meat

Mainstream media loves extremes, and when it comes to Paleo, the meat obsession angle makes headlines. Paleo gets lumped in with keto or carnivore, and suddenly it’s all about steak, bacon, and giant hunks of beef. Balanced meals full of vegetables, herbs, fermented foods, and nourishing fats don’t make for good clickbait.

Sure, Paleo does encourage meat — but it’s about quality over quantity. We’re talking grass-fed, free-range, ethically sourced meat as part of a diverse, colourful plate that also includes vegetables, healthy fats, herbs, and bone broth. Media portrayals rarely show that side of the story.

5. How I Think I Eat: Instagram-Worthy Paleo Perfection

Then there’s your own perception. You imagine yourself whipping up stunning rainbow salads, grilled meats with vibrant herbs, and coconut-milk panna cotta topped with fresh berries. You plan to meal prep every Sunday, spiralise zucchini, ferment your own kraut, and always have bone broth on the go.

You picture Paleo perfection. But…

6. How I Actually Eat: Bacon. A Lot of Bacon.

Reality check. Some days it’s just bacon. Or leftover steak from dinner. Or a bunch of nuts and an emergency boiled egg. Life gets in the way of perfection, and that’s fine.

The beauty of the Paleo lifestyle is that it’s flexible and forgiving. It’s not about eating picture-perfect meals or living up to some Instagram ideal — it’s about making better choices, one meal at a time.

So, What Is Paleo Really About?

If you strip away the memes, misunderstandings, and media hype, Paleo is incredibly simple:

Eat real food: meat, seafood, eggs, vegetables, fruit, nuts, seeds, herbs, spices, and natural fats.
Avoid processed foods, grains, industrial seed oils, refined sugar, dairy (unless tolerated), and legumes.
Sleep well, move naturally, get outside, manage stress, and live intentionally.

In short, it’s a lifestyle that encourages health through ancestral principles, not a rigid list of rules.

Why This Matters — Especially in Australia

In Australia, where supermarket aisles are stacked with ultra-processed convenience foods and healthy eating still revolves around Weet-Bix and skim milk, Paleo challenges the norm. It asks us to question the way we’ve always done things — and to pay closer attention to how food affects our health.

From autoimmune conditions to metabolic syndrome and food intolerances, many Australians are discovering that simply removing modern foods and returning to a more natural diet can have a dramatic impact on how they feel, sleep, think, and move.

Let’s Redefine What Healthy Looks Like

Maybe you don’t eat like a caveman. Maybe you’ve got bacon in your fridge and fermented carrots on the bench. Maybe you fast sometimes. Maybe you don’t. Maybe you have days where your Paleo “perfect” is a bit more relaxed.

That’s ok.

Paleo is a journey — one that’s personal, flexible, and ultimately about living better. If you're curious, the best way to understand it is not by googling another list of forbidden foods — but by trying it for 30 days, listening to your body, and seeing how you feel.

Over to You

How do people respond when you say you eat Paleo? Do you get confused stares, concerned lectures, or enthusiastic curiosity? Have you noticed these same six reactions in your own life?

Drop your story in the comments — or tag a fellow Paleo friend who gets it.

Let’s keep the conversation going and continue busting myths about what Paleo really is — and what it isn’t.

7 Habits of Highly Healthy People

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Since I've taken such a keen interest in my health over the last couple of years, and particularly since I've adopted a Paleo lifestyle I've come to be surrounded by more and more healthy people. It doesn't take long to realise that these people have a lot in common. I've been trying to understand exactly what they do differently, so that I can try to adopt these habits myself.

1. View food as nutrition and fuel.

Healthy people see food purely as a means of providing their bodies with the fuel and nutrients they need – not for pleasure and enjoyment. They are never obsessed with where their next meal is coming from and with constant thoughts of their favourite type of junk food.

2. Prioritise healthy lifestyle above all other distractions

Healthy people have their health as their number one priority. This makes it easy for them to decline social invitations that they know will mean poor nutrition, poor sleep and a hard training session the next day. They constantly keep their focus on their health, instead of being easily tempted by distractions that go against these aims.

3. Consistently get adequate sleep & get up early

I’m realising more and more how crucial sleep is to leading a healthy lifestyle. Healthy people almost always seem to have a routine of getting up early and going to bed early (because they know they can’t burn the candle at both ends). Going to bed earlier means being more organised with evening meals and of course, not staying out all night on social events. Consistently having proper rest allows the body to recover and recharge ready for the next day. Sleep also seems to have crucial roles in how the body stores fat as well as willpower and concentration.

4. Surround themselves with healthy people.

Healthy people tend to have healthy friends. Having a circle of healthy friends means meals out and social events will be based around healthy food and activities. A group of friends with a similar outlook will also serve to inspire and motivate.

5. Seamlessly integrate fitness into their daily routines

Fit people don’t have to rearrange their day and cancel arrangements to squeeze some exercise into their day. They have established routines that centre around fitness. For example, getting up early every morning to get some training in before work or walking to work. They will routinely take the stairs instead of the lift – and perhaps even work at a standing desk!

6. Results not excuses

Successful, healthy people don’t make excuses. It might be raining, they might be tired, they might have an important meeting, or a friend visiting. It makes no difference. They will still eat well and exercise. They won’t allow these factors to impact their life. The motivation to stay fit and healthy is far more significant to them than the temptation to give into any excuses.

7. Healthy self image

Crucially, healthy people seem to visualise themselves as just that, fit and healthy. Those who are not yet there, may instead visualise themselves as unfit, unhealthy and overweight – all negative connotations that can only hinder their efforts.

Do you agree with my observations? Have you noticed any other traits healthy people seem to have in common?

How to Cultivate Healthy Habits That Actually Stick

Adopting these seven habits isn’t about being perfect — it’s about creating a lifestyle where good health becomes your default. For many people transitioning into a Paleo lifestyle, it starts with the food. But over time, you realise that true health is about so much more than just what’s on your plate.

If you’re trying to become one of those “highly healthy” people yourself, here are a few practical steps to help make those habits sustainable:

Start With One Habit at a Time

It’s tempting to overhaul everything all at once — but real change tends to happen when you focus on one habit, master it, then move on to the next. For example, begin by fixing your sleep. Once you’re consistently getting enough rest, you’ll have more energy for morning workouts, meal prep, and mental focus.

Build Systems, Not Willpower

Highly healthy people don’t rely on motivation every single day — they build routines and systems that make healthy choices automatic. That might mean prepping all your meals on a Sunday, keeping workout gear by the door, or going to bed at the same time each night without exception. Systems reduce decision fatigue and help make consistency effortless.

Design Your Environment for Success

If you want to eat well, make sure your pantry and fridge are stocked with nutrient-dense foods — and nothing else. Want to walk more? Make sure your shoes are comfy and your schedule allows for movement. The more your environment supports your goals, the less friction you’ll encounter.

Focus on Progress, Not Perfection

Healthy people aren’t perfect — they just recover quickly when they slip. One bad meal doesn’t turn into a week off track. One skipped workout doesn’t become a lost month. Consistency is what matters, and the sooner you get back into your rhythm, the better your long-term results.

Connect With Like-Minded People

Finding others on a similar path — whether through a local Paleo group, a CrossFit gym, or even online — can make a huge difference. Community offers support, accountability, and shared inspiration. And as the old saying goes, you become the average of the five people you spend the most time with.

Becoming One of the “Highly Healthy” Is Within Reach

You don’t have to be born with superhuman discipline to create a fit, vibrant, and healthy life. You just need the right habits — built gradually, with intention and patience.

Whether you’re brand new to Paleo or have been living this way for years, what matters is your consistency and mindset. The habits listed above are not just for elite athletes or wellness influencers — they’re achievable for everyday people who are ready to take ownership of their health.

So, which of the seven habits are you already doing? Which one are you going to tackle next? Let me know in the comments — and share your own personal strategies or healthy routines that help you thrive.

Let’s build better health together, one habit at a time.

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

Weston A. Price NZ Tour: Speaker Line-Up & What’s New

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Have you booked your tickets to see Sally Fallon Morell and Geoffrey Morell yet? They’re touring New Zealand with the Weston A Price Foundation talking about “the Key to Vibrant Health” and tickets are on sale now.

Sally Fallon Morell, founding president of the WAPF is going to be talking about Dr Weston A Price, the health benefits of saturated animal fats, raw milk, the dangers of modern soy foods, the value of bone stock and lacto-fermented foods. Geoffrey Morell will be talking about “healing for the millions”.

There are lots of dates and venues to choose from:

25th March 2012, Invercargill
27th March 2012, Christchurch
29th March 2012, Wellington
1st April 2012, Auckland
2nd April 2012, Havelock North
3rd April 2012, Hastings
4th April 2012, Hamilton

I've booked my ticket for Auckland, see you there?

Who Was Weston A. Price – And Why Does He Matter?

Dr Weston A. Price was a pioneering dentist and researcher from the early 20th century who travelled the world studying the diets of traditional cultures. What he found was remarkable – people eating nutrient-dense, traditional diets had excellent teeth, strong bone structure, vibrant health, and far lower rates of chronic illness than those consuming a modern, industrialised diet. His work formed the foundation of what would later become the Weston A. Price Foundation (WAPF), and remains deeply influential to this day, especially within the Paleo and ancestral health communities.

Price’s research was published in his groundbreaking book, Nutrition and Physical Degeneration, which remains a must-read for anyone interested in the deep connection between traditional foods and long-term health. The Weston A Price NZ Tour is not just a series of lectures—it’s a modern-day continuation of that mission: educating and inspiring people to reclaim their health through nutrient-dense, whole foods and traditional preparation methods.

Why the Weston A Price NZ Tour Is So Important

Events like the Weston A Price NZ Tour offer a rare opportunity to hear from experts who challenge the mainstream narrative on nutrition. While conventional dietary advice often focuses on low-fat, plant-based recommendations, WAPF offers a different message: that animal fats, properly prepared whole foods, and traditional diets are not only safe, but vital to vibrant health.

The tour delivers this message in a clear, science-backed, and engaging way – perfect for anyone interested in Paleo, Primal, ancestral eating, or simply taking a more natural approach to their wellbeing. And it’s not just about what’s on your plate – it’s also about how that food is sourced, cooked, and understood.

Meet the Speakers: Sally Fallon Morell and Geoffrey Morell

Sally Fallon Morell is the founding president of the Weston A. Price Foundation and author of the bestselling book Nourishing Traditions. She’s known for her passionate defence of saturated fats, bone broth, raw milk, and fermented foods – all of which were common elements in the diets studied by Dr Price. Sally is a compelling speaker, weaving together history, science, and humour in a way that leaves you both informed and inspired.

Geoffrey Morell, her husband, is a practitioner of a form of energy healing known as the Morell Technique. His talk, “Healing for the Millions,” focuses on natural health techniques that support the body’s innate ability to heal. His sessions often include live demonstrations and stories from his decades of experience helping people regain their health using traditional and intuitive methods.

Topics Covered on the Weston A Price NZ Tour

This isn’t your average nutrition lecture series. Expect to hear in-depth discussion and practical advice on topics like:

The dangers of soy – especially genetically modified, processed soy products that are often pushed as health foods
Why raw milk matters – and how it compares nutritionally to pasteurised, homogenised dairy products
Bone broth benefits – including immune support, joint health, gut healing, and more
Fermentation and gut health – the ancestral way to preserve food and support your microbiome
Animal fats and heart health – debunking the myth that saturated fats are bad for you
Traditional vs modern diets – what we’ve lost and how to reclaim it

It’s rare to find such a well-rounded discussion of these topics in one place, let alone with the opportunity to ask questions directly to two of the most prominent voices in ancestral nutrition.

Weston A Price in New Zealand: Local Momentum

New Zealand, with its rich agricultural heritage and strong community values, is the perfect place to explore traditional food wisdom. From pasture-raised lamb to fresh dairy and a deep connection with the land, Kiwis have access to some of the most nutrient-dense foods in the world. Yet, like everywhere else, industrialised food has crept in and displaced many traditional habits. That’s why the Weston A Price NZ Tour feels so timely – it’s a reminder of what’s possible when we reconnect with real food and ancestral ways of living.

These talks are more than just educational – they’re a rallying point for communities across New Zealand who want to eat well, feel good, and make informed choices about their health. Expect to meet farmers, foodies, parents, naturopaths, and curious newcomers. There’s something incredibly powerful about gathering together around a shared vision for a healthier future.

What to Expect at the Event

If you’ve never been to a WAPF talk before, here’s a sneak peek at what to expect:

Practical advice on how to eat and live in harmony with your biology
Q&A sessions that let you dive deeper into specific topics
Networking opportunities with like-minded people in your community
Books and resources available for purchase
Local food vendors and producers showcasing traditional foods

These are not dry academic lectures – they’re rich, engaging, and often life-changing. If you’ve been unsure about raw dairy, hesitant to start fermenting, or looking for a more nourishing approach to fats – this is the place to get clear, evidence-based answers.

Traditional Nutrition and the Paleo Connection

There’s a lot of overlap between Weston A Price principles and the Paleo diet. Both value nutrient density, avoidance of processed foods, and a return to traditional preparation techniques. Where Paleo tends to cut out all grains and dairy, WAPF supports properly prepared whole grains (soaked or fermented) and raw dairy – provided they’re high-quality and traditionally sourced.

If you’re Paleo but open to experimentation, or if you’ve found full-on Paleo too restrictive, the Weston A Price approach may offer a gentler path with equally robust health benefits. Many people find that incorporating WAPF principles into a Paleo lifestyle gives them the best of both worlds: clarity and simplicity around food choices, but with more flexibility and cultural richness.

Tips to Make the Most of the Weston A Price NZ Tour

Here are a few quick tips to get the most out of the tour:

Bring a notebook – you’ll want to remember specific tips, names of books, and references to follow up on later.
Arrive early – seating can be limited, and you’ll want a good view of the speakers and the stage.
Talk to people – strike up a conversation during breaks. You might meet a new friend, a local farmer, or someone who makes amazing kombucha.
Bring questions – the Q&A sessions are often the most informative part of the event.
Explore resources – there will likely be books, brochures, and maybe even locally made traditional foods available for sale.

Can’t Make It? Here’s How to Learn More

If you missed the Weston A Price NZ Tour, don’t worry – you can still explore these ideas in your own time. Here are some ways to dive deeper:

Read Nourishing Traditions by Sally Fallon Morell
Watch Sally’s presentations on YouTube – many of her keynotes are available online
Join your local WAPF chapter or online communities
Start making bone broth, fermenting vegetables, or sourcing raw dairy from a trusted farmer
Read Nutrition and Physical Degeneration by Dr Weston A. Price – a classic that holds up today

Why This Tour Still Matters Today

It’s been over a decade since this particular Weston A Price NZ Tour happened, but the message is more relevant than ever. In a world increasingly dominated by ultra-processed foods, synthetic additives, and industrialised farming, people are hungry for truth, simplicity, and real nourishment.

Events like these help remind us that vibrant health doesn’t come from the latest supplement or fad diet – it comes from going back to basics: traditional foods, eaten in community, prepared with care. Whether you attended one of the original events or are just discovering this for the first time, the principles of the Weston A Price Foundation continue to offer powerful, timeless wisdom.

Were you at the Auckland talk too? I’d love to hear your thoughts in the comments below!

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.

sleeping pills tablets awake paleo diet health wake up-min

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?

Archive for year: 2012