Magnesium-Paleo-Diet 680

Magnesium & the Paleo Diet

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Following on from last weeks post about Selenium, this week I'm focusing on Magnesium. You might think following a Paleo diet makes it impossible to develop deficiencies – but unfortunately that isn't the case. However, by focusing on common deficiencies, you can adapt your Paleo nutrition to ensure your micro nutrient levels are optimum.

Despite Magnesium being something that is so important in your diet, so many people struggle to get enough in their system through diet alone. In fact research has shown that in the United States alone only half of the adult population actually achieve the recommended daily allowance (though as we know, the quoted “daily allowances” are often woefully low anyway). It is this low intake of magnesium that has been linked to common diseases such as asthma, osteoporosis, type 2 diabetes, colon cancer, metabolic syndrome and heart disease.

Magnesium-Paleo-Diet 680

Just some of the many and varied symptoms that can show a lack of magnesium in the diet include – cramping, constipation, migraines, insulin resistance, fibromyalgia and hypertension.

So how do you lack magnesium in your system/ and Paleo diet?

It’s become popular to filter drinking water, which removes Magnesium, by filtering and purifying devices on your home taps or filter bottles. A general lacking of minerals in the soil is another culprit. If it isn’t in the soil, it can’t get into the produce grown there. Plants grown in mineral rich soil will have higher magnesium contents then those that are grown in soil with little or no magnesium. In general, lacking magnesium rich foods, especially plant foods, in your Paleo diet, is the main reason for deficiency.

Where can you get magnesium?

Mineral water contains high concentrations. Also, nuts, halibut, espresso, seeds and dark chocolate (a great excuse!) Leafy greens such as spinach and Swiss chard are excellent sources. Supplements those ending in “ate” such as taurate, citrate and glycinate  are what is known as chelated magnesium and they seem to be the best when it comes to being absorbed into the body. Alternatively you can apply magnesium oil for transdermal absorption which absorbs best when applied on the inner arms and rib cage. Bathing in Epsom Salts is another great way to increase levels in the body.

There are at least seven different types of magnesium available (and perhaps many more) that you can buy to take orally and they include magnesium carbonate, magnesium chloride, magnesium oxide, magnesium citrate, magnesium hydroxide, magnesium sulphate and magnesium lactate. With so many variations out there it is no wonder people get confused when shopping! Make sure you do your research and choose the best supplement for your needs, of you think you need to take one.

Magnesium Oxide is one of the most popular supplements which are easily found at supermarkets the reason for this is because it is so cheap to produce. The down side to that is that because it isn’t absorbed into the body well, it will do very little for you. Try for a citric acid and magnesium carbonate blend, which is very popular and can be found in many of the better quality brands – when mixed with water it creates ionic magnesium citrate which has a much higher absorption rate.

Magnesium’s Role in Your Overall Health

Magnesium is one of the most critical minerals in the body, playing a role in over 300 enzymatic reactions. These include protein synthesis, blood glucose control, blood pressure regulation, nerve function, and muscle contraction. Magnesium is also required for the structural development of bone and is involved in the transport of calcium and potassium across cell membranes, which is vital to maintaining a healthy heart rhythm.

How Magnesium Impacts Stress and Sleep

In today’s busy lifestyle, stress is practically unavoidable, but magnesium can help mitigate its effects. Chronic stress leads to magnesium depletion, creating a vicious cycle. Increasing your intake of magnesium may help to balance cortisol levels and improve resilience to stress. Furthermore, magnesium supports the production of GABA (gamma-aminobutyric acid), a neurotransmitter that encourages relaxation and restful sleep.

For those following a Paleo diet, ensuring adequate magnesium can also assist in falling asleep faster and achieving deeper sleep cycles. If you're finding it hard to switch off at night, incorporating magnesium-rich meals in the evening or using magnesium oil topically might be worth trialling.

Why Magnesium Absorption Can Be Challenging

Even with the best dietary intentions, absorption isn’t always guaranteed. Excess calcium intake, certain medications (like proton pump inhibitors or diuretics), gastrointestinal conditions, and chronic stress all impair magnesium uptake. If you’ve been eating plenty of greens and nuts but still notice symptoms of deficiency, it could be due to impaired absorption rather than intake.

For this reason, many Paleo followers experiment with magnesium supplements or topical applications like magnesium oil or Epsom salt baths, especially during periods of heightened stress, intense physical training, or poor sleep.

Creative Paleo-Friendly Ways to Boost Magnesium Intake

  • Make your own trail mix: Combine pumpkin seeds, sunflower seeds, almonds, and Brazil nuts. This magnesium-rich mix makes for an ideal afternoon snack.
  • Add leafy greens to every meal: Blend spinach into smoothies, sauté Swiss chard with garlic for dinner, or include baby kale in omelettes.
  • Bone broth with a twist: Add a handful of seaweed or magnesium flakes into your next batch for a mineral-rich broth.
  • Dark chocolate treats: Use raw cacao (which is high in magnesium) to make homemade Paleo chocolate bark with nuts and dried berries.

What Symptoms Might Improve with More Magnesium?

Magnesium affects so many systems that deficiency can show up in varied and unexpected ways. If you suffer from frequent tension headaches, migraines, restless legs, fatigue, mood swings, or sensitivity to noise, your body could be signalling low magnesium stores. Many people also notice improved bowel regularity, fewer muscle cramps, and more stable energy after increasing their intake.

How to Know if You’re Getting Enough

Unfortunately, testing for magnesium isn’t always straightforward. Only about 1% of the body’s magnesium is found in the blood, so standard serum tests may not reflect deficiency accurately. Instead, consider whether you have symptoms, review your intake, and trial a magnesium-rich protocol for a few weeks to see how you feel. Some people keep a magnesium journal, tracking symptoms like sleep quality, cramping, or energy to detect patterns.

Tips for Maximising Magnesium Absorption

  • Soak nuts and seeds overnight before eating to reduce phytic acid, which can block magnesium absorption.
  • Balance calcium and magnesium intake. Too much calcium can interfere with magnesium, so ensure you're not over-supplementing calcium without magnesium.
  • Limit caffeine and alcohol, both of which increase magnesium excretion.
  • Try smaller, more frequent magnesium-rich meals rather than large, infrequent doses.

Should You Supplement or Go Natural?

While whole foods are always preferable, some people find that even with a nutrient-dense Paleo diet, magnesium levels fall short—particularly if dealing with ongoing stress or sleep issues. In this case, a supplement might be a helpful addition. Look for magnesium citrate, bisglycinate, or malate for better absorption. Always consult a qualified practitioner if you have underlying health conditions or are on medications that could interact with supplementation.

As with any nutrient, the key is finding what works best for your body. The Paleo diet provides an excellent foundation of nutrient-rich foods, but tuning into symptoms and biofeedback can help you fill in any gaps effectively.

How do you think your levels are looking? Do you eat enough Magnesium rich foods, or supplement?

Low carb down under paleo primal seminar conference event australia

Low Carb Down Under – Sydney

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Saturday was the Sydney leg of the Low Carb Down Under seminar series, that has been touring Australia.

What a fantastic day it was! There were twelve speakers from diverse backgrounds covering a range of topics. I was honoured to be one of the speakers and thoroughly enjoyed the day. Almost 300 people attended the event and everyone seemed really keen to learn and soak up the atmosphere. There seemed to be a significant number of medical and healthcare providers in the audience, which is a great sign that the message is being spread to the right people.

So, here is my brief summary of the day.

Dr Ron Ehrlich—“Lessons from the Past”

Dr Ron Ehrlich is a holistic Sydney dentist who started the day with a great overview of where we are – and where we’ve come from. I found it interesting to hear Ron talking about how he looks for underlying causes – rather than treating symptoms, which seems to be the typical modern method.

Dr Simon Thornley—“Has Dietary Research Helped Us With Our Food Choices

New Zealand Public Health Physician Dr Simon Thornley has written a paper on sugar with Dr Rod Taylor and Dr Ken Sikaris (“Sugar restriction: the evidence for a drug-free intervention to reduce cardiovascular disease risk”). Simon is an academic who has conducted extensive research on sugar, scientifically coming to many of the same conclusions as those of us in the paleo community.
Jimmy Moore at Low Carb Down Under

Jimmy Moore—Update on low carb around the world

An update on the remarkable progress Jimmy is making with his N=1 experiment on Nutritional Ketotis. Interestingly a number of people I spoke to in the audience are conducting similar experiments of their own. It’s going to be extremely interesting to examine how this has gone in a few months time.

David Gillespie—“Sweet Poison and Big Fat Lies”

Author and Lawyer David Gillespie took us through his extensive sugar research – and findings. Many people in Australia were first introduced to the concept of giving up sugar through David’s books, so it was great to hear from him.

Sarah Wilson—“I Quit Sugar”

Sarah is the journalist who wrote the popular I Quit Sugar program. I was very interesting to hear her speak about her poor health, and how quitting sugar changed things for her.

Costa Georgiadis—“Product Not Produce”

Costa has the most incredible energy! He bought along soil and compost and demonstrated to us the importance of understanding exactly where your food comes from.

Costa at Low Carb Down Under

Christine Cronau—”The Fat Revolution!”

Christine is author of the Fat Revolution. Her talk clearly spelt out exactly why we need to have fat in our diets and must not be scared of it.

Dr Rod Tayler—“Doctors, Health, Weight and Carbohydrates”

Anesthesiologist and giveupsugar.com founder Rod Taylor explained how damaging sugar is – and just how much of a problem it is.

Aaron McKenzie from Origin of Energy—”Combining Fitness and Nutrition”

Aaron spoke about fitness, from an evolutionary perspective

Suzanne Crawt – Paleo in Australia

My talk started with my story explaining how I found Paleo and the huge difference it made to me. I then spoke about the growing, thriving Paleo community in Australia and how people can get involved.
Me at Low Carb Down Under – Paleo Network

Rob Blomfield—”A farmer’s  journey to primal health”

Rob is an Australian farmer who, on finding this lifestyle, made remarkable health improvements. It was great to hear from someone with an insider knowledge on farming.

Vicki Poulter – “Why grass fed animal foods are good for the planet”

Vicki, from Nourishing Australia, gave a wonderful talk in linking the land, animals, soil and our food. This really made clear the importance of eating good quality grass-fed meat.

We finished with a panel question and answer section. With so many diverse speakers, a great wealth of questions were answered.

Speaker Panel at Low Carb Down Under

The whole event was filmed, so hopefully those of you who missed out will be able to watch the talks soon.

It was wonderful to meet so many people interested in, and concerned about their health. It’s clear that the message is spreading and increasing numbers of people are finding out about this lifestyle. I wonder how many people will attend the next seminar series?

The seminar was in Adelaide last night and has one more date left. The final conference is in Brisbane this Saturday. There is still time (just) to buy your ticket at the Low Carb Down Under site. I’m heading to Brisbane this weekend, so if you’re there please come and say hi!

Why Events Like This Matter

Attending events like the Low Carb Down Under seminar reminds me just how powerful it is to step outside of online echo chambers and connect with people in real life. It's one thing to follow a Paleo lifestyle behind a screen, but when you're surrounded by hundreds of people on the same journey—asking similar questions, swapping tips, and sharing stories—it all becomes so much more tangible.

These seminars are about more than the science. They’re about inspiration, encouragement, and accountability. Seeing such a large turnout in Sydney gave me hope that real change is happening—quietly, steadily, and driven by everyday people taking charge of their health.

Conversations Between Sessions

One of the best parts of the day wasn’t even on the stage—it was the conversations in between. In the tea breaks and over lunch, I chatted with GPs, nutritionists, personal trainers, and curious newcomers. Some had just started experimenting with ditching grains or sugar. Others had been low-carb or Paleo for years and were refining their approach.

I spoke to a woman who had reversed her type 2 diabetes after her son urged her to cut out processed carbs. I met a nurse who’s now recommending her patients look at food as their first line of defence—not medication. These conversations often don’t make it onto the speaker schedule, but they’re just as important.

Spotlight on Community Growth

What stood out to me most was the sheer number of people looking to connect locally. So many attendees asked how they could find like-minded people in their area to talk to, share meals with, or start walking groups. I always encourage people to start small. Post in a local Facebook group, suggest a real food picnic, or start a monthly dinner club. Community doesn’t have to be formal—it just has to be consistent.

Building support systems in real life is often what helps people move beyond the short-term excitement of dietary change and into long-term sustainable living. That’s when the real magic happens.

Reflections on Speaker Themes

While every speaker brought something different to the table, several themes clearly emerged across the day:

  • Fat is no longer the villain. Over and over again, we heard that fat—particularly from clean, traditional sources—is essential to human health and satiety.
  • Sugar is everywhere—and it’s a serious problem. It’s in nearly every processed food on the shelf, and still many people don’t know how damaging it can be to their metabolism and mental health.
  • Real food is the answer. Whether Paleo, Primal, or low carb, all paths lead back to one thing: eating food in its most natural, unprocessed state.

This message may sound simple, but its power lies in repetition—and in evidence. More and more healthcare professionals are seeing the benefits of food-based interventions, and I left feeling reassured that the tide is slowly turning.

Looking Ahead to Brisbane

With Brisbane next on the seminar tour, I can’t wait to see how the final leg of the journey unfolds. I suspect the energy and enthusiasm will be just as high, if not higher, as word has spread from the earlier events. For those who haven't yet bought tickets—go! You won’t regret it.

Brisbane also presents a new opportunity for local community members to step up. If you’re attending, consider introducing yourself to someone new. Start a conversation. Ask a speaker a question. Share your story—it might be just what someone else needs to hear.

Online Resources for Those Who Missed Out

If you couldn’t attend one of the Low Carb Down Under events this year, don't worry. The team are fantastic at filming the presentations, and the talks are usually uploaded online in the weeks following. These videos are a great way to stay connected to the movement and continue learning.

Watching a speaker online might not be quite the same as sitting in the room, but it’s still a powerful resource—and one I encourage you to share with friends and family who are curious but not quite ready to jump in.

Final Thoughts

Leaving the Sydney seminar, I felt recharged. More than anything, I felt validated that this way of living and eating isn’t just a passing trend—it’s a powerful, science-backed movement with the potential to change lives.

Thank you to the organisers, the volunteers, the speakers, and every single person who showed up with an open mind. I’ll see some of you in Brisbane—and if not, I’ll keep sharing updates right here.

Let me know in the comments if you attended any of this year's events. What was your biggest takeaway? And who would you love to hear speak at a future event?

Selenium Paleo Diet Vitamin Mineral Deficiency Primal Diet-min

Selenium & Deficiency On A Paleo Diet?

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Despite following a healthy Paleo Diet, if not enough attention is paid to getting a wide variety of different foods, deficiencies are still possible. I've been looking into a number of the more common deficiencies to understand how to tweak your Paleo diet to ensure deficiencies don’t occur. This week, I've been looking into Selenium.

What is Selenium?

It is a trace mineral that is only needed in small amounts but it is essential for good health. Some of the functions selenium performs include helping regulate the thyroid gland, assisting the immune system and protecting our cells from the damage caused by free radicals. In dietary terms the selenium content of plant foods are proportionate to the soil concentration of selenium where the food was grown.

These days severe selenium deficiency in adults is very rare, particularly when following a healthy Paleo diet, but minor deficiencies do occur and that can have some rather unpleasant effects on our health.

Some of the selenium deficiency symptoms include polyneuropathy and muscle damage that can look a lot like the side effects of statins. Selenium supports the synthesis of the thyroid hormone and is needed for the conversion of the T4 thyroid hormone into the active T3 hormone. As a result deficiency can look like hypothyroidism.

 

So, how do you become Selenium deficient?

It can be as simple as just not eating enough Selenium rich foods, or if you suffer from an intestinal disorder such as Celiac, Chron’s disease or an ulcerative colitis these can all reduce the body’s absorption of selenium from foods.  While deficiency does not cause those illnesses it can make the body more susceptible to illnesses caused by biochemical or infectious stress due to the role selenium plays in the immune system.

It can also be due to a lack of selenium in the soil where your food has been grown. Just like other minerals, it must be in the soil or it won’t be present in the food grown in the soil.

Where can you get it from, in keeping with the Paleo diet?

You can find good sources of selenium in lamb, turkey, prawns, salmon, cod, crimini and shiitake mushrooms, kidney’s,  egg yolks and halibut.

Keeping your thyroid healthy is important with many people dealing with thyroid conditions such as hypothyroidism. There have been many research studies that have shown the benefits of selenium supplements when treating some thyroid conditions. One such study has found that selenium supplements have reduced the inflammation damage to the thyroid tissues. While studies have shown that selenium supplements can help prevent thyroid tissue damage there is more research needed to determine the long-term effects.

Selenium Supplement for Mineral Deficiency on the Paleo DietMaking sure that your selenium intake is at its peak may give both your thyroid and immune system that little boost it needs to help function better. Whether you use supplements or include more selenium-rich foods in your diet it is important for those who are managing a thyroid condition to make sure their selenium intake is adequate.

As important as it is not to be deficient, it’s also important not to go over board. Over increasing your intake of selenium over long periods of time can lead to complications including garlic breath odour, hair loss, mild nerve damage, gastrointestinal upsets, white blotchy nails, irritability and fatigue.

The best option is to include selenium rich foods in your diet. While high in omega-6 fats it takes just a couple of Brazil nuts a day to boost your immune function and improve the amount of selenium in your diet.

Have you given much consideration to your Selenium intake? Which minerals and vitamins are you most concerned about, in your Paleo diet?

Selenium on the Paleo Diet – Vitamin and Mineral Deficiency in a Primal Lifestyle

How Much Selenium Do You Actually Need?

The recommended daily intake for selenium varies slightly between countries, but for adults in Australia, the National Health and Medical Research Council recommends 70 micrograms per day for men and 60 micrograms per day for women. Pregnant and breastfeeding women may require slightly more. Since it's a trace mineral, you don’t need huge quantities – but consistency matters.

The Best Paleo-Friendly Sources of Selenium

While Brazil nuts are famously rich in selenium (just one or two nuts can provide well over 100% of the daily requirement), they aren’t your only option. For those following a more varied or strict Paleo approach, it’s helpful to include a mix of selenium-rich options:

  • Wild-caught fish – Tuna, sardines, salmon, and especially cod are excellent sources.
  • Shellfish – Oysters, prawns, and mussels contain respectable selenium levels.
  • Grass-fed meats – Lamb liver, beef kidney, and muscle meat offer both selenium and other vital micronutrients.
  • Pasture-raised eggs – Especially the yolks, which are rich in selenium and choline.
  • Crimini and shiitake mushrooms – A great option for those after more plant diversity.

Rotating these foods through your weekly meals can help ensure you stay on top of your selenium intake without relying too heavily on just one source.

Selenium Absorption and Synergy with Other Nutrients

It’s not just how much selenium you eat – it’s how well you absorb and utilise it. Selenium works synergistically with other nutrients, particularly:

  • Iodine – Both are essential for thyroid function. If you’re low in one, the other may not be as effective.
  • Vitamin E – Helps reduce oxidative stress alongside selenium. Good fat sources like almonds and sunflower seeds (if tolerated) can help.
  • Protein – Since selenium is incorporated into selenoproteins, an adequate protein intake helps support this function.

If you're supplementing or relying on specific foods, consider whether you're supporting those nutrients in a broader context, too.

Soil Depletion and Selenium Content in Australia

Australia’s soils are known to be naturally low in selenium – particularly in the southern and eastern regions. This means produce grown in these areas may have lower levels, even if they would normally be a good source. For example, broccoli grown in selenium-rich soil may provide a decent amount, whereas the same broccoli from another farm may contribute very little.

Because of this, it’s a good idea to diversify the origins of your food when possible or choose animal products where the feed is fortified with selenium (common in ethical Australian livestock farming). Buying from farmers who can tell you about their soil quality and animal diets can make a meaningful difference.

What About Supplementing?

If you suspect your intake is low – perhaps due to autoimmune thyroid issues, absorption problems, or limited food variety – a low-dose selenium supplement may help. But proceed with caution. Supplements often provide 150–200 micrograms per dose, which can be excessive if you're already consuming selenium-rich foods.

Ideally, work with a health practitioner to test your selenium levels before supplementing long term. Hair mineral analysis and blood serum tests can both provide useful data.

Signs You May Be Getting Too Much

Although rare, selenium toxicity (known as selenosis) can happen – particularly from supplements or eating large quantities of Brazil nuts daily. Some symptoms to watch for include:

  • Brittle hair or nails
  • Digestive discomfort
  • Fatigue or irritability
  • Unusual breath odour (often described as “garlic-like”)

Again, balance is key. Aim to meet your needs through whole foods, monitor symptoms, and seek testing if you’re unsure.

How to Add More Selenium-Rich Foods to Your Paleo Meals

Here are a few simple, Paleo-friendly ideas to boost selenium naturally in your week:

  • Breakfast: Add two eggs with sautéed mushrooms and spinach in ghee or olive oil.
  • Lunch: A salad with grilled salmon, avocado, and a boiled egg. Top with a citrus olive oil dressing and a sprinkle of sesame seeds.
  • Dinner: Grass-fed lamb chops with roasted root vegetables and a side of steamed broccoli.
  • Snacks: One or two Brazil nuts, or a small portion of prawns with lemon and herbs.

Takeaway

While selenium deficiency isn’t especially common on a nutrient-dense Paleo diet, it’s still worth being aware of – especially if you’re dealing with thyroid issues or have limited variety in your meals. Focus on diverse, whole food sources, be mindful of soil quality and absorption, and only supplement if there’s a genuine need.

Following A Paleo Diet Is So Much Harder In Some Places meal food court eating out options-min

Following A Paleo Diet Is So Much Harder In Some Places!

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I live in Sydney and have always found it very easy to follow my Paleo Diet. In fact, I don’t really have to think about it, eating Paleo just naturally happens. Even when I have to find lunch in the city. Great quality food and ingredients are everywhere. Similarly I find Melbourne fantastic for good Paleo friendly food options.

I'm often not organised enough to bring my lunch in from home, but in Sydney, it isn't a problem. I'm spoilt for choice with a huge range of lunch options. The other thing I love about lunch in Sydney is that, even in a food court, it’s generally freshly prepared as you order it. Every food court seems to have some great create-your-own salad options and a roast dinner option when you can choose your meat and have it with your choice of fresh vegetables.

Paleo lunch in the city

 This is a very easy lunch to find in Sydney; Roast meat and vegetables. Simple.

Eating dinner out in Sydney is even easier, with almost every restaurant offering meals that are fairly Paleo, but the flexibility to tweak the menu slightly, making sure you get exactly what you want.

So spoilt have I been by the food options I'm used to, that now I am working in another city for a few days a week, I'm surprised by how much harder it is to stick to my Paleo diet.

A lot of this is due to not having the local knowledge about the best places to go, but having explored the CBD, I'm fairly convinced that Brisbane just does not have the range of healthy options I find in Sydney. I have found a couple of food courts which offer a roast dinner – but sadly the “vegetable” sides are all beige. Processed potato croquettes, potato wedges or hot chips. Not quite what I had in mind. I have found some restaurants which offer meals that are more suitable, but these are far too substantial for lunchtime.

Breakfast at my hotel looks great on paper, but the colour and taste of the bacon and eggs makes it clear that these are very poor quality. Definitely not organic and probably not even free-range eggs. For the $29 they charge for breakfast, I could cook something amazing with incredible ingredients – which makes the hotel breakfast even harder to swallow.

I'm sure there are lots of great restaurants I should be making use of in the evenings, so I will have to make sure I research this better.

Fortunately I've managed to find somewhere new to stay for the coming weeks, that will hopefully help solve some of these difficulties. I've found a serviced apartment that is the same price as the hotel, but offers a kitchen! This means I’ll be able to buy my own, good quality, ingredients and cook my own Paleo meals. I’ll also be able to take my lunch in (or perhaps even pop back to eat, as it is so close).

My other observation is that overall, people in the CBD look a lot less healthy than they do in Sydney. Is this because it is harder to eat good food; or is there no good food because people don’t want it? I generally find the hotter it is the easier it is to eat well – it’s hotter here, so I'm surprised how many junk food outlets there are?

Don’t get me wrong – I absolutely love Brisbane (I’ll be up for the Brisbane leg of the Low Carb Down Under Seminar Series), I just wish there were more Paleo friendly food options!

Have you noticed following a Paleo diet is harder in certain places? Do you have any tips and tricks for staying Paleo whilst working away? And if anyone has any Brisbane specific Paleo tips, I would LOVE to hear them!

Following A Paleo Diet Is So Much Harder In Some Places meal food court eating out options-min

 

Low carb down under paleo primal seminar conference event australia

Low Carb Down Under – It’s Started!

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I’ve just got back from an amazing weekend in Melbourne, where the Low Carb Down Under series started on Saturday.

What an amazing day! I’ve listened to Jimmy Moore’s podcasts for a long time, but to meet him and watch him present is such a different experience. He was a great, inspirational speaker – and despite such a fantastic turnout, he made sure everyone who wanted to speak to him got the chance.

I’ve been following Jimmy Moore’s N=1 Nutritional Ketosis experiment on his blog with great interest, so to hear him talk about this – and take his readings in front of us on stage – was super interesting. It’s quite remarkable how much slimmer Jimmy looked yesterday, even just since the last photo he posted on his blog.

Low carb down under paleo primal seminar conference event australia A-min

David Gillespie is another great speaker – and the man responsible for leading a lot of people away from sugar; a journey which often leads to a Paleo diet and lifestyle.

I often find conferences like this can be one extreme or the other – either no science at all – or far too sciencey. The talks at Melbourne yesterday really did tick all the boxes.

We heard from Doctors and Scientists; Dr Rod Tayer, Dr Ken Sikaris (this man really needs a blog!), Steven Hamley, explaining why Paleo works (and conventional wisdom doesn’t). We heard from local Melbournites Crystal Fieldhouse, Ivy Thompson & Jo Fitton sharing how they “do” Paleo locally. Crossfit coach Dr George Iacono spoke about crossfit and fitness. Christine Cronau explained how our diets went wrong and spoke about how we should eat. Natalie Kringoudis, is a fertility expert who gave an amazing talk – we even heard from a chef, Mick Reade demonstrating how versatile a Paleo diet can be.

Low carb down under paleo primal seminar conference event australia Melbourne-min

I’m not going to talk too much about the talks until the seminar series is over – because I want YOU to go to one of the remaining dates and soak up the knowledge for yourself!

Even if you don’t live near the remaining venues, consider coming anyway – you will get so much value from the day.

Byron Bay – Wednesday 21st November

Sydney – Saturday 24th November

Brisbane – Saturday 1st December

Adelaide – Tuesday 27th November

I’ve had a lot of comments asking about Darwin and Perth not being part of the tour . If we can get enough people interested, we will make sure they’re included in the next round of Paleo events – just make sure you’ve joined your local Paleo Meetup group so we know you’re interested (there is now a meetup for every state)

I’m excited to be speaking at the Sydney date next week – and will be attending the remaining dates – I hope to see at one of the events.

If you haven’t booked your ticket, do it now before it’s too late!

Iodine paleo diet deficiencies supplement-min

Iodine

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So you’re following a “perfect” Paleo diet… surely you can’t be deficient in any vitamins or minerals that your body needs? Well, you might be surprised; have you thought about your iodine levels lately?

I've been looking into some of the popular supplements that people take, and minerals that some are careful to ensure they are not deficient in. I’ll be writing about a few of the popular ones, but iodine is one of the first minerals that regular seems to be spoken about.

Iodine paleo diet deficiencies supplement-min

 

What actually is iodine?

It’s a trace element that has quite a big impact on our health and is especially associated with our thyroid. While iodine deficiency is mainly linked with third world and developing nations, research shows that even those living in developed countries like Australia or the United Kingdom have been found to be deficient. It’s probably no surprise, given the SAD diet so many people in the developed World live on.

Iodine deficiency is not a good thing and can cause a number of health issues.

Conditions such as Goitre can be caused by iodine deficiency. The thyroid gland enlarges, as it lacks the necessary iodine in order to compensate for the imbalance. This produces a large and highly visible lump in the neck. Not pretty.

Cretinism occurs when a woman is iodine deficient during a pregnancy. This can result in the child being born with a lower IQ and abnormal neuro-development.

Another result of iodine deficiency is Hypothyroidism.  Iodine is one of the major ingredients in the thyroid hormone, so where thyroid lacks enough, it will reduce the thyroids ability to makes the hormone. Symptoms of a thyroid lacking iodine include – elevated blood lipids, infertility, weight gain and the inability to lose weight, dry skin, hair loss and a lack of libido – just to name but a few.

So why do iodine deficiencies occur?

Especially on a Paleo diet, when you eat natural, real foods? Foods such as sea food and seaweed are rich in iodine – so not having many of these foods in your diet, makes it harder to get decent levels of iodine.

A common source of iodine is iodised salt – which of course on a Paleo diet, is often replaced with mineral and sea salts – naturally iodine free!

Mineral Deficiency

Some foods are rich in Goitrogen, such as broccoli. If eaten to excess, these foods may interfere with the iodine uptake needed by the thyroid gland. While this doesn’t lead to a whole body deficiency it does limit the thyroids ability to get the amount of iodine it needs.

Where can you get iodine from?

Seaweed is a great source, especially from kelp (or Kombu) and hijiki, just add a strip to your next pot of chili, soup or curry. Eat more seafood – crustaceans, fish, and shellfish – anything that lives in the ocean, provided it is high quality. While the iodine content of fish varies you can get the most from abalone, codfish and pollack. The way you cook also determines how much iodine will remain. If you boil fish it will lose most of its iodine content but if you fry it most of the iodine content will remain. Grilling retains more than boiling does, but a little less than frying.

Free range eggs are another great source – although the specific amount will depend on the laying hens diet – if there is iodine in the chicken’s diet it will show up in the yolk.

Finally supplements are a popular alternative to ensure you are getting sufficient levels of iodine in your paleo diet.

So how do you ensure you get enough Iodine?

Paleo breakfast recipe ebook cookbook

Inside the Paleo Breakfast Recipe Book

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After months in the kitchen, I've finally finished my first recipe book all about Paleo Breakfast Recipes. I'm thrilled with the result, an ebook of well over 100 pages of Paleo breakfast recipes to suit every situation and taste, with beautiful photos to tempt you into the kitchen.

Paleo Primal Diet Breakfast Recipe eBook

I know how hard it is to find time to make a good breakfast, so there is a chapter on grab and go breakfasts, quick (but still delicious) breakfast recipes and also drinkable Paleo breakfast recipes.

I've also included chapters covering alternatives to your former favourite SAD breakfasts, child friendly breakfasts, lots of egg free recipes, meat-free recipes (a lot of people can’t face meat for breakfast) as well as fancy breakfast recipes, for when you have a bit more time and want to impress.

Recipes are easy to follow and clearly laid out, with both imperial and metric measurements. If you buy this book in conjunction with one of my other ebooks, I offer big discounts.

I thought I’d share one of the breakfast recipes from the book here…

If you’re interested in the book, you can buy it now!

Buy Two or more Paleo Recipe Ebooks and Save

The book is $17, but I offer big discounts if you buy more than one of my recipe books in one transaction – you can find the bulk prices here.

Paleo-Breakfast-Recipe-Mushroom-Saucer-1

Breakfast Mushroom Saucers

Ingredients:

• 4 large portobello mushrooms
• 4 rashers bacon
• coconut oil
• salt and pepper, to taste
• 200g (7oz) spinach
• 75g (2.5oz) grated cheese (optional, if primal or lacto-paleo)
• 30g (2 tablespoons) pine nut kernels
• fresh parsley, chopped
• 1 avocado

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How To:

Wash the mushrooms and set aside the stalks to use in another dish.

Cut the bacon to match the size of the mushrooms, and fry in the coconut oil in a pan over a medium heat, until your desired level of crispness has been reached.

Coat the mushrooms in the leftover bacon fat (or more coconut oil) & season with salt & pepper, to taste.

Grill the mushrooms for a few minutes, under a medium heat, making sure they don't burn.

Meanwhile, steam the spinach in a saucepan for a couple of minutes.

Top each mushroom with the bacon, then spinach. If using cheese, top with grated cheese and grill until the cheese melts. Top with pine kernels and chopped parsley.

Serve with sliced avocado and enjoy.

Why Breakfast Matters on a Paleo Diet

It’s often said that breakfast is the most important meal of the day — and this is especially true when following a Paleo lifestyle. After a night of fasting, your body is ready for real, nutrient-dense food to set the tone for stable energy, reduced cravings, and mental clarity. Starting your day with quality protein, healthy fats, and unprocessed ingredients helps keep your blood sugar balanced and eliminates the need for mid-morning snacks or caffeine crashes.

One of the biggest benefits of Paleo breakfasts is their versatility. Whether you’re a fan of savoury starts, light smoothies, or hearty baked dishes, there’s a Paleo option that fits seamlessly into your routine. My breakfast recipe book aims to show just how exciting and satisfying a grain-free, dairy-light (or dairy-free) start to the day can be — without relying on processed alternatives or complicated prep.

Planning Ahead for Easy Paleo Mornings

One of the best ways to stay consistent with Paleo breakfasts is to plan ahead. A little prep over the weekend can make weekday mornings stress-free and nutritious. Batch cooking things like egg muffins, Paleo breakfast bars, or baked vegetable slices ensures you’ve always got something ready, even when time is tight. My book includes several make-ahead options that can be frozen or kept in the fridge, so there’s never an excuse to skip breakfast or reach for something convenient but less nourishing.

If your mornings are particularly hectic, consider overnight Paleo chia puddings, nut and seed mueslis, or even portable breakfast wraps made with almond flour tortillas. These options take just a few minutes to prepare the night before and will keep you full and focused for hours.

Substituting Your Old Breakfast Favourites

One of the hardest parts of transitioning to Paleo is saying goodbye to old breakfast habits — cereal, toast, yoghurt, croissants. But the good news is, there are Paleo versions of nearly every classic breakfast dish. Love pancakes? Try almond flour or banana-based ones. Missing toast? Sweet potato slices or seeded flatbreads make excellent alternatives. Even your morning brew can be upgraded with options like a bulletproof coffee or a dandelion root latte.

In the recipe book, you’ll find clever swaps for everything from porridge and granola to muffins and smoothies. These recipes don’t just imitate your old favourites — they elevate them with more satisfying flavours and better nutritional value.

Egg-Free and Meat-Free Breakfast Options

It’s a common misconception that Paleo breakfasts always revolve around eggs and bacon. While these are certainly staples for many, not everyone wants meat or eggs first thing in the morning. That’s why I included an entire chapter dedicated to egg-free and meat-free breakfast recipes, all of which still follow the Paleo framework.

These recipes are packed with plant-based proteins, healthy fats, and fibre to help you feel full and energised without relying on animal products. Think coconut and chia breakfast bowls, nut-based porridges, or roasted vegetable stacks with cashew cream. They're a great way to mix things up and ensure variety in your weekly meal planning.

Entertaining and Impressing with Paleo Brunch

Whether you're hosting guests or enjoying a leisurely weekend brunch, Paleo doesn't mean you have to compromise on presentation or flavour. In fact, the recipes in the “fancy breakfast” chapter of the book are designed to wow. Dishes like sweet potato hash with poached eggs, smoked salmon stacks, or grain-free savoury tarts can easily take centre stage at your next brunch gathering.

These options prove that Paleo meals can be both impressive and indulgent — just without the grains, dairy (unless you're primal), or refined sugar. They also make beautiful additions to celebratory breakfasts like birthdays, anniversaries, or Mother’s Day spreads.

Family-Friendly Breakfasts Everyone Will Enjoy

Getting your kids on board with Paleo can be a challenge, particularly in the mornings when they’re rushing out the door. That’s why there’s a special section of kid-approved recipes that are fun, tasty, and easy to eat on the go. Think banana pancakes with almond butter drizzle, mini breakfast burgers, or apple and cinnamon egg muffins. These recipes have been tested with picky eaters in mind and use natural sweetness from fruits and vegetables to keep everyone happy.

Many of the recipes can also be customised with toppings or fillings, allowing your children to be involved in the cooking process — a great way to build healthy habits early on.

Making the Most of Your Paleo Breakfast Book

If you’ve already downloaded the Paleo Breakfast Recipe Book, don’t forget to experiment with combinations. Many recipes pair beautifully together — like savoury muffins with a smoothie, or mushroom saucers served alongside a small fruit and nut bowl. You can mix and match depending on your appetite, activity level, or dietary preferences.

The book is also a great tool if you’re meal planning for a Whole30 or elimination diet, as many of the recipes are compliant and free from common allergens. Just check the notes and suggested modifications included with each recipe to tailor them to your needs.

Join the Paleo Breakfast Movement

Paleo breakfasts are so much more than eggs on a plate. With a little creativity and the right resources, your mornings can become the most exciting — and nourishing — part of your day. Whether you're after something quick and convenient, indulgent and comforting, or light and energising, there’s a Paleo breakfast out there for you.

If you haven’t grabbed the book yet, now’s the time to start transforming your mornings. And don’t forget — big discounts apply if you purchase multiple ebooks in one transaction. Happy cooking!

Paleo mayonnaise recipe primal homemade-min

Discover the Best Homemade Paleo Mayonnaise: Healthy & Delicious

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Review: Paleo Indulgences

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I was excited to receive my copy of the new Paleo recipe book “Paleo Indulgences” by Tammy Credicott”.

Unlike many of the Paleo cookbooks in existence, this is most definitely not an every day book. This book is for those occasions when you might otherwise be tempted to go non-Paleo. Birthdays, celebrations and all of those special occasions marked by food.

Paleo Indulgences Diet Recipe Book Gluten Grain Free

There’s a great introduction about Paleo, what should and shouldn't be eaten and where to find the ingredients used for the recipes in the book.

The book has a great thumbnail contents pages – making it easy to find exactly which recipe you want to cook.

Paleo Indulgences has lots of baked recipes, such as cookies, scones, bread and cakes; sweet treats; ice cream and restaurant recreations.

The sweet treats contain Paleo friendly ingredients such as almond and coconut flour. Whilst you wouldn't want to eat these everyday, they are clearly far better alternatives to their SAD equivalents.

I tried out the meatball recipe and the tomato sauce to go with them, both from the “Restaurant Recreations” chapter.

The recipe was easy to follow and tasted great. I made up a large batch to take care of several meals in advance.

There were quite a few ingredients I didn’t have, such as Coconut Nectar, Coconut Crystals and Arrow Root Powder which I have now ordered – I’m looking forward to trying out more of the recipes when the rest of the ingredients arrive!

This book would be great for families trying to feed their children Paleo nutrition – but without feeling like they were missing out on SAD treats.

Why “Paleo Indulgences” Fills an Important Gap

Most Paleo cookbooks tend to focus on clean eating, quick meals, and the kind of food that forms the backbone of an ancestral lifestyle. But what’s been missing from the landscape — until books like Paleo Indulgences — is a way to honour special occasions without completely abandoning your food values. Whether it’s a birthday, holiday gathering, or a long-overdue celebration, this book offers a collection of indulgent yet grain-free, dairy-optional, and refined sugar-free alternatives that allow you to celebrate without the gluten hangover.

That’s what makes this book so useful. It doesn’t try to reinvent everyday basics. Instead, it fully embraces the need to recreate those beloved treats — from pies and brownies to cinnamon rolls and even doughnuts — in a way that’s aligned with your Paleo or Primal lifestyle.

The Value of Having Indulgent Recipes at Your Fingertips

Let’s be honest — avoiding processed food is relatively easy during the week, when routine helps you stay on track. But social events and emotional triggers are where many of us slip. That’s when having a dedicated stash of Paleo indulgent recipes makes a difference. You’re far less likely to reach for the supermarket cheesecake or bakery bread rolls if you already have a trusted, tried-and-true recipe for a grain-free cake or a savoury biscuit that satisfies the craving without wrecking your gut health.

Paleo Indulgences gives you this option, while keeping the recipes achievable and the ingredients logical — especially once you’ve stocked up on a few pantry staples like coconut crystals, blanched almond flour, and arrowroot powder. It’s a great long-term investment for anyone who wants to feel prepared for every birthday, brunch, or dinner party.

Best Sections in the Book for Everyday Inspiration

Even though this isn’t an everyday cookbook, there are several recipes that could easily become regular favourites — particularly the savoury bakes and restaurant recreations. The Paleo flatbread, grain-free crackers, and spiced meatballs all hold their own in a weekly meal rotation and can be used for lunches, snacks, or as part of a shared grazing board.

One of the standout features of the book is how it balances sweet and savoury. Yes, there are indulgent dessert-style bakes, but they’re grounded in whole ingredients that give you energy, not a crash. Recipes often suggest optional toppings or ingredient swaps, making them suitable for those who follow a stricter version of Paleo or are trialling autoimmune protocols.

Ingredient Prep and Pantry Staples

If you’re new to grain-free baking, the ingredients list might seem unfamiliar at first. But once you’ve sourced a few items, like coconut flour or arrowroot powder, you’ll find these pop up across many recipes, making it well worth the initial pantry investment.

The author also includes useful tips on storage and shelf-life, which is incredibly helpful for those who like to batch cook or plan ahead for events. For instance, many of the baked goods freeze beautifully, meaning you can prep for Christmas or a party weeks in advance — no last-minute sugar-laden bakery runs required.

Who This Book Is Perfect For

There’s a good reason why Paleo Indulgences has become a staple in so many real-food kitchens. It’s ideal for:

  • Families with kids who want festive, lunchbox-friendly options without processed junk.
  • People who are new to Paleo and need a safety net during special occasions.
  • Seasoned Paleo eaters looking to expand their dessert and baking repertoire.
  • Hosts who want to provide inclusive treats for guests with dietary restrictions.

It’s also great for anyone who loves experimenting in the kitchen. The recipes are creative but not overly complicated, and they invite you to try something new — whether it’s recreating a restaurant-style dessert or nailing a grain-free dough that actually works.

Try These First: Recipes Worth Bookmarking

If you’ve just received your copy and are wondering where to begin, here are a few top picks:

  • Spiced Apple Muffins: These are great for breakfast, snack time or entertaining with a cup of tea.
  • Herbed Crackers: Perfect for charcuterie boards, dips, or a crunchy snack on the go.
  • Cinnamon Doughnuts: A nostalgic treat that tastes like a bakery classic — without the wheat or sugar crash.
  • Caramel Sauce: Made with coconut sugar and vanilla, this is a brilliant topping for just about everything.
  • Pizza Crust: Yes, there’s a grain-free pizza crust that actually holds up and tastes delicious.

Final Thoughts

While most of us don’t need indulgent recipes every day, having a resource like Paleo Indulgences in your kitchen gives you peace of mind. It proves that you can celebrate and treat yourself without compromising your commitment to health and whole-food living.

So whether you’ve got a celebration coming up or just want a weekend baking project that won’t derail your diet, this book deserves a place on your virtual Paleo bookshelf. Once your pantry is stocked with the essentials, you’ll be surprised at how easy (and satisfying) it is to create treats that taste as good — if not better — than their conventional counterparts.

Have you tried any of the recipes from Paleo Indulgences? I’d love to hear what you thought — and if you’ve got a favourite treat you’d like to see Paleo-ised, let me know in the comments below!

iherb paleo supplies discount coupon

Where Do You Get Your Paleo Supplies From?

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Whilst the main elements of a Paleo diet are fresh, local and seasonal – such as meat and vegetables, there are a few important ingredients and supplies that aren’t so easy to find. I used to get these items from health food shops, but I found they could be really expensive, there wasn't much choice – and they were heavy to carry home!

I now do the non-fresh part of my Paleo shopping almost all online. My favourite supplier is iherb, as I've found them to be the cheapest, they have a large range – and they deliver Worldwide (even to Australia!) quickly and cheaply.

Iherb have just reduced their delivery charge to Australia – it’s now only $10 on orders over $60. They also offer $10 off your first order over $40 – or $5 discount on smaller orders. Definitely the cheapest way to stock up on Coconut Oil and fill your Paleo pantry!

These are the items on my non-fresh Paleo shopping list

Coconut Oil

No Paleo kitchen is complete without Coconut Oil! I go straight for the largest containers as it doesn't last long. I really like this huge container of Nutiva Extra Virgin Coconut Oil. I also have a smaller jar of Artisana Organic Extra Virgin Raw Coconut Oil in my pantry.

Coconut Aminos

I love Coconut Aminos and use it regularly, exactly as you might use Soy Sauce, for instance in sauces and to marinade meat.

Coconut Butter/ Manna

I first read about these products on US websites; but couldn't find them in Australian stores.

Paleo Baking

I've just got a new Paleo recipe book “Paleo Indulgences”, with lots of recipes for occasional treats and special occasions. Quite a few of the ingredients I didn't have, so I have just ordered from iherb.

Coconut Crystals

I've just ordered these Coconut Crystals as a few of the recipes call for them.

Coconut Nectar

Similarly a few recipes call for Coconut Nectar, so I'm eagerly awaiting delivery of these too

Arrowroot Starch

Coconut Flour

Almond Flour

Shredded Coconut

Coconut Flakes

Flax Meal

Hazelnut Flour

Sunflower Seed Butter

Almond Butter

Yeast

Salt

I tend alternate between Celtic sea salt and pink Himalayan sea salt.

Herbs and Spices

I also have to stock up on the herbs and spices that I use regularly in my cooking. I generally use a lot of turmeric, Parsley, Ginger, Nutmeg, garlic powder, curry powder, oregano, cumin, basil and cinnamon

Kelp Noodles

A recent addition to my cooking is kelp noodles as a great pasta alternative.

Supplements

Depending on time of the year and nutrition, there are a few supplements I sometimes take.

Vitamin D

Many of the Vitamin D3 capsules sold are in very small doses – instead of taking several, I prefer to take one capsule at a higher IU

Omega 3

Treats

After reading on so many American Paleo sites about Larabars, I've also tried some from iherb, for an occasional treat!

Toiletries

Other than food, I also order paraben-free shampoo online as many of the brands I find in shops locally have lots of undesirable ingredients.

Which non-fresh Paleo supplies do you regularly buy? Where do you source your Paleo supplies from? Are there any items you have trouble finding locally?

Stocking a Paleo Pantry in Australia: What to Buy & Where

If you're following a Paleo diet in Australia, you already know that sourcing fresh meat, seafood, and vegetables locally is relatively easy. But what about those harder-to-find Paleo pantry staples like arrowroot starch, coconut aminos, or almond flour? Finding affordable, high-quality options can be a challenge—especially when you're looking for organic, gluten-free, and additive-free products.

Buying Paleo Supplies Online vs In-Store

Local health food stores can be a great resource, but they're often limited in stock, pricey, or inconvenient. That’s why many Aussie Paleo enthusiasts turn to online suppliers for non-perishable items. Online stores often offer:

  • Greater variety, including international products not commonly found in Australia

  • Lower prices, especially when buying in bulk

  • Home delivery, which is a game-changer when you're ordering heavy items like coconut oil or flours

Best Paleo Online Stores for Aussies

  • iHerb – Offers a massive range of Paleo pantry items, personal care products, and supplements. Shipping to Australia is fast and affordable, and you’ll often find generous first-time buyer discounts.

  • Amazon Australia – More local sellers are joining the platform, which can be great for Paleo snacks, collagen, and natural toiletries.

  • Nourished Life – An Australian store that focuses on natural and toxin-free products, especially great for Paleo-friendly skincare and household items.

  • The Wholefood Collective – Aussie-based and focused on real food, organic, and bulk options.

  • Changing Habits – Another Australian supplier specialising in Paleo and wholefood lifestyle products.

Must-Have Paleo Pantry Staples

Here’s a quick list of Paleo essentials to keep stocked up—perfect for cooking, baking, and staying prepared:

  • Coconut oil – Look for organic, cold-pressed virgin varieties.

  • Coconut aminos – A soy sauce alternative that’s both gluten-free and Paleo-friendly.

  • Arrowroot starch & tapioca flour – Useful for thickening sauces and grain-free baking.

  • Almond, coconut, and hazelnut flours – Ideal for baking and creating gluten-free coatings.

  • Flax and chia seeds – For egg-free baking or boosting omega-3s.

  • Shredded coconut and flakes – Great for grain-free granola and treats.

  • Natural sweeteners – Such as coconut nectar, raw honey, or maple syrup (used sparingly).

  • Nutritional yeast & unrefined salt – For flavour and essential minerals.

  • Kelp noodles & cauliflower rice – Easy grain alternatives for quick meals.

  • Herbs and spices – Go for organic if possible. Staples include turmeric, cinnamon, cumin, paprika, ginger, garlic powder, and oregano.

  • Nut butters – Like almond or sunflower seed butter (check ingredients—should be 100% nuts).

  • Lacto-free or Paleo-approved supplements – Such as vitamin D3, magnesium, collagen, or omega-3s.

Pro Tips for Saving Money

  • Buy in bulk – Especially for pantry items that you use regularly (like flours or oils).

  • Check expiry dates – Bulk buys are only worthwhile if you’ll use them before they expire.

  • Split orders with a friend – You can both save on shipping and try more products.

  • Use loyalty or referral codes – Sites like iHerb often offer substantial discounts on your first few orders.

Final Thoughts

Creating a Paleo lifestyle that works for you in Australia means having a reliable supply of quality staples. With the convenience of online ordering and an ever-expanding list of local suppliers, it’s never been easier to keep your pantry stocked with everything you need—from coconut oil to collagen.