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Paleo vs keto comparison showing food differences and benefits

Paleo vs Keto: Which Lifestyle is Right for You?

If you've ever searched for ways to improve your health, lose weight, or boost your energy levels, you've probably come across two of the most popular low-carb eating plans: paleo and keto. While they may seem similar at a glance, the difference between paleo and keto is more nuanced than most people realise. In this blog post, we'll explore exactly what sets these diets apart, compare their benefits, and help you determine which approach might be better for your long-term health.

What is the Paleo Diet?

The paleo diet, also known as the “caveman diet,” is based on the idea of eating the way our ancestors did during the Paleolithic era. This means avoiding modern processed foods and instead focusing on whole, nutrient-dense foods that would have been hunted or gathered. Think grass-fed meat, seafood, eggs, vegetables, fruits, nuts, and healthy fats like olive oil and avocado. Paleo excludes grains, legumes, dairy, refined sugar, and most processed foods.

The primary goal of paleo is to eat real food that supports overall health and wellbeing. It's not just about weight loss, but about inflammation reduction, digestive support, and hormone balance. For many followers, paleo is a sustainable lifestyle that aligns with natural human biology.

What is the Keto Diet?

The ketogenic or keto diet is a high-fat, very low-carb diet designed to put your body into a state of ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates. The typical macronutrient ratio is about 70-80% fat, 15-20% protein, and only 5-10% carbs. To achieve this, keto encourages foods like fatty cuts of meat, butter, cheese, eggs, oils, and low-carb vegetables, while avoiding almost all fruits, grains, legumes, and sugar.

The keto diet is often praised for its rapid weight loss results and is sometimes used as a therapeutic approach for managing epilepsy, type 2 diabetes, and other conditions. However, it requires careful tracking and adherence to stay in ketosis, which can be difficult for many people to maintain long-term.

The Difference Between Keto and Paleo Diets

The difference between keto and paleo diets comes down to their purpose and structure. Paleo focuses on food quality and natural eating, while keto is a metabolic strategy centred around carb restriction and fat-burning. Here’s how they compare:

Carbohydrates: Paleo allows more natural carbs from fruit and starchy vegetables. Keto severely restricts carbs to maintain ketosis.
Dairy: Keto includes full-fat dairy like cheese and cream. Paleo excludes most dairy except for occasional ghee.
Grains and Legumes: Both diets avoid grains and legumes, but for different reasons (inflammation vs. carbs).
Fat Intake: Paleo includes healthy fats in moderation. Keto relies on high fat intake as its core principle.
Philosophy: Paleo is a lifestyle rooted in evolutionary biology. Keto is a metabolic tool designed to manipulate energy pathways.

Paleo vs Keto for Inflammation

When it comes to inflammation, the paleo vs keto for inflammation debate shows paleo coming out ahead. Paleo’s emphasis on anti-inflammatory foods like olive oil, wild-caught fish, leafy greens, and berries makes it ideal for reducing chronic inflammation. Keto can reduce inflammation short term by eliminating sugar, but many keto foods (like dairy and processed meat) can cause inflammation in sensitive individuals.

Paleo vs Keto Weight Loss

The paleo vs keto weight loss debate is close, as both diets can be highly effective. Keto may result in faster initial weight loss due to water loss and ketone production, but it’s harder to maintain. Paleo encourages a more sustainable, whole-food approach, which supports long-term fat loss without needing to track macros or ketones constantly.

Paleo vs keto comparison showing food differences and benefits

Which is Healthier, Keto or Paleo?

When asking, Which is healthier, keto or paleo?, the answer often lies in sustainability and overall nutrient intake. Paleo includes a broader variety of vegetables, fruits, and fibre. It also removes common inflammatory foods and doesn’t require constant monitoring. Paleo supports energy, digestion, and long-term health—making it a more holistic and sustainable lifestyle.

Keto vs Paleo vs Mediterranean

The keto vs paleo vs Mediterranean comparison is interesting. The Mediterranean diet emphasises whole grains, legumes, dairy, and wine – all excluded on paleo and keto. While Mediterranean is widely studied and promotes heart health, paleo avoids inflammatory grains and legumes, offering benefits for those with autoimmune issues. Keto, by contrast, may be less balanced over time due to nutrient limitations.

Paleo vs Keto for Diabetes

Both diets help regulate blood sugar, but in the paleo vs keto for diabetes discussion, paleo has an edge in long-term sustainability. Keto sharply limits carbs and can quickly reduce blood glucose, but it’s restrictive and can lead to rebound effects. Paleo naturally lowers insulin load by removing refined carbs and sugar while supporting blood sugar balance with fibre-rich vegetables and protein.

Paleo vs Keto vs Carnivore

Paleo vs keto vs carnivore offers three different ends of the spectrum. Carnivore is the most restrictive – meat only. Keto is high fat, low carb. Paleo is more balanced, incorporating fruits, vegetables, and ethical animal products. Of the three, paleo is the most nutrient-diverse and suitable for long-term health. Carnivore may lack fibre and phytonutrients, while keto often lacks variety.

Keto vs Paleo vs Atkins

In the keto vs paleo vs Atkins debate, Atkins is the predecessor to keto, beginning with severe carb restriction and slowly reintroducing foods. Keto takes this further with stricter fat-to-carb ratios. Paleo differs entirely – it’s not about carbs, but food quality. Paleo avoids processed low-carb products common in Atkins and encourages a more holistic, ancestral approach to eating.

Final Thoughts: Why Paleo Wins

The difference between paleo and keto comes down to flexibility, sustainability, and health focus. Keto may offer faster weight loss or therapeutic benefits for specific medical conditions, but it’s hard to maintain and less diverse. Paleo, on the other hand, promotes healing, energy, and longevity by focusing on natural, anti-inflammatory whole foods. It’s easier to adopt for life – and that’s what makes it the healthier choice.

At The Paleo Network, we believe real food is the foundation of real health. The paleo lifestyle isn’t about perfection. It’s about progress – fuelled by food your body was designed to thrive on. So if you’re choosing between paleo vs keto, we say: welcome home to paleo.

Is Paleo Diet Healthy?

The paleo diet has gained immense popularity over the last decade, but there’s still confusion and debate surrounding one key question: is paleo diet healthy? In this article, we’ll explore the science, tackle common myths, and compare paleo to other diets like keto. Whether you’re new to paleo or looking to reaffirm your commitment, this guide will help you better understand why eating like our ancestors may be the healthiest path forward.

Understanding the Paleo Diet

The paleo diet, also known as the “caveman diet,” mimics the eating habits of our pre-agricultural ancestors. It emphasises whole foods that could be hunted, fished, or gathered, such as:

Meat, especially from grass-fed or wild sources
Seafood
Vegetables
Fruit
Nuts and seeds (except peanuts)
Natural fats like coconut oil, olive oil, and animal fats

The diet avoids processed foods, grains, legumes, dairy (with exceptions), refined sugars, and industrial seed oils. These excluded items are all relatively new to the human diet and are associated with a wide range of health problems, from insulin resistance to gut dysbiosis.

Is a Paleo Diet Actually Healthy?

The short answer is yes. The long answer involves understanding nutritional density, inflammation, metabolic health, and gut function. Whole, unprocessed foods form the foundation of a paleo diet, making it rich in vitamins, minerals, antioxidants, and fibre.

Many people following paleo report reduced inflammation, improved blood sugar levels, better digestion, clearer skin, and even mental clarity. Compared to the Standard Australian Diet, which is high in ultra-processed foods, the paleo approach can dramatically improve overall health and reduce the risk of chronic disease.

Studies suggest that people on a paleo diet have better markers of metabolic health, including lower triglycerides, improved insulin sensitivity, and reduced abdominal fat. These are all risk factors for major lifestyle diseases such as type 2 diabetes and cardiovascular disease. Moreover, because the diet naturally eliminates many inflammatory foods, it can be beneficial for those with autoimmune conditions or chronic digestive issues.

What Are the Negatives of the Paleo Diet?

While the paleo diet is incredibly nutrient-dense, it’s not without criticism. Some potential drawbacks include:

Cost: High-quality meat and fresh produce can be more expensive than packaged alternatives.
Social and cultural factors: Eating out or attending social events can be tricky when following strict paleo guidelines.
Initial adjustment period: The transition can be difficult for people accustomed to a high-carb, grain-heavy diet.

However, these challenges are generally outweighed by the long-term benefits. Planning ahead, learning to cook simply, and finding a supportive community can make all the difference.

Another frequently raised concern is the exclusion of legumes and whole grains. Critics argue these are healthy food groups. However, from a paleo perspective, these foods contain anti-nutrients like lectins and phytates which can impair mineral absorption and cause digestive discomfort in some people. By focusing on vegetables, fruits, and high-quality protein, paleo still meets and often exceeds nutritional needs.

Who Should Avoid a Paleo Diet?

Although the paleo diet can benefit most people, there are certain situations where adjustments may be needed. For example:

People with specific medical conditions like kidney disease should consult a healthcare provider before significantly increasing protein intake.
Highly active athletes may need to include more starchy vegetables or fruits for optimal performance.
Vegans or vegetarians may find paleo challenging due to the emphasis on animal products.

That said, the core principles of the paleo diet — whole, real food — are applicable and beneficial for nearly everyone.

What Is the Healthiest Diet for Humans?

This question has sparked debate among nutritionists, scientists, and ancestral health advocates for decades. When considering nutrient density, anti-inflammatory potential, and long-term health outcomes, the paleo diet consistently ranks highly.

Unlike many modern diets that are based on convenience, marketing trends, or outdated food pyramid models, paleo is grounded in evolutionary biology and human history. It aligns with how humans have evolved to eat for optimal health.

Many public health experts are now acknowledging that the diet humans are biologically designed to eat is based on the foods we evolved consuming over millennia. This includes wild game, seasonal produce, and naturally occurring fats — not packaged snacks, sugar-laden drinks, or processed grains.

Which Is Healthier, Keto or Paleo?

Keto and paleo share some common ground: both limit processed foods, sugars, and grains. However, they diverge significantly in intent and execution.

Keto: Focuses on low-carb, high-fat macros to induce a state of ketosis. Often includes dairy and may rely on processed keto-friendly products.
Paleo: Focuses on food quality and evolutionary nutrition, not macros. Carbs from vegetables and fruit are encouraged.

For those looking for a sustainable, whole-food-based lifestyle that supports long-term health without tracking macros, paleo is generally the better option. It also allows greater flexibility and diversity in food choices.

Additionally, keto can be restrictive and difficult to maintain long-term. It may also result in nutrient deficiencies if not carefully planned. Paleo, on the other hand, encourages variety and balance — making it easier to adhere to while still reaping major health benefits.

What Are Humans Naturally Supposed to Eat?

Our ancestors thrived on a diverse diet of meat, seafood, nuts, seeds, fruits, and vegetables — all seasonal and locally available. Modern hunter-gatherer tribes, who still follow traditional diets, show far lower rates of obesity, diabetes, cardiovascular disease, and autoimmune conditions.

Evolutionary biology supports the idea that our bodies are best adapted to whole, unprocessed foods — not to grains, sugars, or industrial oils. In that context, the answer to “is paleo diet healthy” becomes clear. It’s not a fad — it’s a return to what works.

Why the Paleo Diet Is Still Relevant Today

In a world where lifestyle diseases are skyrocketing, and supermarket shelves are stacked with ultra-processed convenience foods, paleo offers a refreshing, grounded alternative. It reminds us that food isn’t just fuel — it’s foundational to our health, performance, mood, and longevity.

As research into the gut microbiome, inflammation, and metabolic health continues, the principles of paleo are being validated more and more. With some personalisation and flexibility, paleo can support a wide range of individuals — from busy parents to elite athletes.

Even more compelling is the fact that paleo encourages mindfulness and intentionality around food. It shifts the focus away from calorie counting and towards food quality, connection to nature, and long-term wellness. These principles are timeless and increasingly relevant in our fast-paced, disconnected modern lives.

So, Is Paleo Diet Healthy?

Absolutely. A paleo diet is healthy, sustainable, and deeply aligned with how humans are meant to eat. It focuses on quality over quantity, whole foods over calories, and evolution over fad trends. By asking “is paleo diet healthy” and diving into the research and ancestral logic, it becomes evident: this is one of the best frameworks for lifelong health.

If you're new to paleo, start with small changes — replace processed snacks with whole foods, cook simple meals with real ingredients, and explore the power of nutrient-dense eating. Your body will thank you.

Can You Live On Just Light?

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I read recently about a woman, Naveena Shine, 65, from Seattle, who was planning to go for six months without eating, existing solely on “nutrition” from the sun; Sungazing. She installed video cameras in her house, with live streaming, to prove that she wasn't cheating. After losing a lot of weight, she stopped after 47 days, as she feared she was encouraging others to copy her – without having the resources in place to do so safely.

Looking into sungazing and breatharianism, there are a lot of people around the World, who genuinely believe it is possible to live – and nourish your body – without eating.

What is Sungazing?

The idea behind sungazing is to gain increased energy, more awareness, and clearer thinking. It is a practice where you take a few minutes out of your day and focus on the rising or setting sun. As the sun is so crucial for our circadian rhythms – which are crucial for so many functions, this seems quite in line with a Paleo lifestyle. Who wouldn't benefit from getting away from artificial lighting and getting some natural sunlight. Sungazing actually involves doing just that – gazing directly at the sun – which is why it is so controversial. A lot of people, understandably, say this can cause serious long term damage to your eyes. Sungazers start off slowly focusing on the sun for a few seconds at sunrise and sunset initially (rather than when the sun is at it’s strongest at midday). Gradually they increase this time, until after a few months they are focusing on the sun for several minutes at a time.

Whilst focusing on the sun, sungazers practice meditation.

Looking directly into the sun does not seem like a remotely good idea – but being in the sun – and connecting with the Earth at sunrise and sunset must be a good thing. Not only does being in the sun give a Vitamin D boost (and at a far safer time of day, as the sun is not so strong), it is a great way to reset your body clock. I’d also speculate this would significantly help transform sleep patterns.

As for the not eating part, I can’t see any benefit in that. Whilst an occasional intermittent fast seems to be beneficial – going without food for long periods of time, can’t be a good thing.

The Rise of Alternative Nourishment Practices

While breatharianism and sungazing remain fringe practices, their popularity highlights a growing interest in reconnecting with nature, simplicity, and the body’s innate intelligence. There’s a longing among many people to move away from processed food, overstimulation, and dependency on pharmaceutical solutions. However, embracing natural health practices needs to be grounded in science and common sense – not just belief systems.

Human biology is complex and nutrient-dependent. Our bodies require specific amino acids, fatty acids, vitamins, and minerals to function optimally. These cannot be absorbed from sunlight alone. While sunlight plays an important role in circadian health, hormone regulation, and vitamin D synthesis, it does not replace the role of food in providing macronutrients and micronutrients essential for survival.

The Power of Light – Without the Extremes

That said, there’s no denying that our modern lifestyles have taken us out of sync with the sun. We wake up to alarm clocks, live under fluorescent lights, stare at blue-lit screens well into the evening, and rarely spend quality time outdoors. This disconnection from natural light cycles can disrupt circadian rhythms, suppress melatonin production, impair sleep quality, and negatively impact mental health.

So while sungazing in the literal sense may carry risks, particularly for eye health, embracing the sun in more balanced and grounded ways can support your wellbeing. Exposure to early morning light can help anchor your circadian rhythm, leading to better sleep, clearer thinking, and improved mood. Walking barefoot on grass at sunrise, stretching in a sunny spot, or doing breathwork outdoors are all simple ways to reconnect with the Earth’s natural rhythms.

Sunlight and the Paleo Connection

From a Paleo perspective, our ancestors spent the majority of their lives in the natural world. They rose with the sun, slept after dark, and relied on the light-dark cycle to regulate everything from cortisol levels to immune function. By replicating these natural cues in our daily lives, we can improve our overall metabolic health and reduce reliance on artificial interventions.

Sunlight exposure, especially in the morning, triggers a cascade of biological responses: increased serotonin, improved dopamine sensitivity, and regulation of key hormones that control hunger, energy, and sleep. These benefits are well documented and offer a strong argument for prioritising daily outdoor time – no need to stare directly at the sun to reap the rewards.

The Role of Grounding and Nature Immersion

Closely tied to the sungazing concept is the practice of grounding or earthing – walking barefoot on natural surfaces to connect with the Earth’s electrical field. Proponents claim this reduces inflammation, improves sleep, and balances the body’s electrical charge. While research in this area is still emerging, anecdotal evidence suggests that even brief periods of nature immersion can lower stress, reduce anxiety, and improve mood.

Whether you believe in the electrical theory behind grounding or not, the simple act of walking barefoot on the beach, in the park, or through a dewy field in the morning offers undeniable psychological and sensory benefits. It’s a mindful pause that helps you step out of your thoughts and into your body.

Understanding the Appeal of Breatharianism

It might be easy to dismiss breatharianism as fantasy, but its appeal often lies in its promise of spiritual purity, detachment from materialism, and an extreme sense of control over the body. For some, it represents an ideal of minimalism and freedom from the demands of consumer-driven living. However, it’s important to recognise that many of the people who attempt this lifestyle end up with serious health complications – and in some tragic cases, death.

There’s a profound difference between seeking simplicity and denying biology. While meditation, sunlight, breathwork, and presence can enhance wellbeing, they cannot replace food. The human body is resilient, but it is not designed to operate indefinitely without caloric input.

A Better Approach: Nourishing the Body and Spirit

If you’re inspired by the essence of sungazing – connecting with natural cycles, simplifying your lifestyle, and slowing down – you don’t need to forgo food to achieve that. Instead, consider integrating mindful eating practices, seasonal living, and nature connection into your daily routine:

Eat with the seasons: Choose locally grown, in-season produce to stay aligned with nature’s rhythms and maximise nutrient density.
Practise mindful meals: Turn off devices and be present with your food. Notice colours, textures, and flavours.
Wake with the sun: Open your curtains as soon as you wake and get outside within 30 minutes if possible. Let natural light hit your skin and eyes (without looking directly into the sun).
Sleep with the moon: Avoid screens in the hour before bed. Dim your lights and embrace the darkness to encourage melatonin production.
Take breaks outdoors: Even a 10-minute sun break at lunchtime can lift your energy and restore focus.

The Importance of Community and Discernment

As the natural health world continues to grow, it's important to remain open but discerning. Not all ideas promoted under the wellness umbrella are safe or evidence-based. Sharing ideas with a thoughtful community can help you filter the useful from the dangerous — and prevent you from going too far down a rabbit hole without balance.

Curiosity is essential, but so is critical thinking. When something sounds too good to be true – such as living indefinitely without eating – it usually is. A grounded Paleo approach celebrates nature, simplicity, and ancestral wisdom, but never at the expense of the body’s basic needs for fuel, rest, and nourishment.

Final Thoughts

There’s no denying the power of the sun and the benefits of reconnecting with our natural environment. But light alone cannot sustain life. By embracing what sungazing symbolises – slowing down, tuning into natural rhythms, and valuing non-material nourishment – we can enhance our health and sense of wellbeing, without turning away from the fundamentals of biology.

It’s not about choosing between food and light. It’s about realising that true vitality comes from harmonising both – and honouring the incredible design of the human body in its full complexity.

I’d love to hear what you think about Sungazing. Completely ridiculous, or is there an element of truth in it? Leave your comments, below.

Are You Deficient in Copper?

Copper is an important trace dietary mineral which fulfils many important functions within the body.

Many of the proteins and enzymes that perform essential metabolic functions contain copper. It is important for the growth, development and maintenance of bone, ligaments and many organs. It also works as part of the immune system to fight infections and can neutralize free radicals – molecules with unpaired valence electrons that can cause damage to cells in the body.

Copper is a constituent of the blood pigment hemocyanin in mollusks and crustaceans, and is involved with the production of hemoglobin in vertebrates, including mammals and humans. It is also important for keeping bones, muscles, nerves and the immune system healthy.

What Does Copper Do?

Copper has several important uses within the body. One of the most important roles is in the production of bone and connective tissue. It also works with iron to help the body to produce red blood cells. People who have a deficiency can suffer from anaemia and osteoporosis.

The human body has a homeostatic mechanism that deals with copper. This attempts to give the body a continual supply of copper while eliminating excess amounts of copper. Consuming too much or too little copper can lead to health problems, so it is always best to eat the correct amount.

Food Sources of Copper

Like many essential minerals, copper is available through both plant and animal sources. Many of these are compatible with the paleo diet, including liver pâté, which is probably the best source with just a 12g portion of liver pâté providing 100% of your recommended daily intake. Liver pâté is an amazing super-food!

As well as being a supposed aphrodisiac, oysters are also a great source of copper. Lobster and calamari are other good seafood source of copper.

Other important sources of copper include:

· Nuts, particularly cashew nuts

· Sesame seeds and tahini

· Pumpkin and squash seeds

· Sunflower seeds

· Prunes

· Sun-dried tomatoes

Problems Associated with Copper Intake

Whilst copper is an essential mineral that your body needs, it is also toxic in large quantities. An inherited condition, called Wilson’s disease, can cause deposits of copper in the liver, brain and other organs. These copper deposits can lead to the development of hepatitis, kidney problems and brain disorders.

Copper deficiency can be a major problem for the human body. As it is an essential ingredient for many bodily functions, having low levels can seriously affect your health. Anemia is a common side effect, due to the reduced rate of producing red blood cells. Osteoporosis can also result from copper deficiency and problems with the immune system.

As an important dietary mineral, it is important to consume your recommended daily amount of copper.

How Much Copper Do You Really Need?

The recommended daily intake (RDI) of copper varies slightly depending on age, sex, and life stage. For most adults, the average RDI is approximately 900 micrograms per day. Pregnant and breastfeeding women require slightly more, at around 1,000 to 1,300 micrograms daily. Although the body only needs small amounts of copper, these micrograms play a significant role in everything from immune function to brain development.

Because copper is a trace mineral, the margin between too little and too much is relatively small. That’s why it’s best to rely on whole food sources that offer copper in its most bioavailable form, rather than supplements unless prescribed and monitored by a healthcare professional.

Interactions Between Copper and Other Nutrients

Copper does not work in isolation. Like many nutrients, it interacts closely with others, which can affect its absorption and utilisation in the body. For instance, copper and zinc compete for absorption in the small intestine. While both are essential, an excessive intake of zinc (particularly from supplements) can inhibit copper absorption, potentially leading to deficiency over time.

Similarly, iron and copper have a synergistic relationship. The body needs copper to help absorb and transport iron, which is why deficiencies in one can often be accompanied by deficiencies in the other. This is especially important for people who follow restrictive diets or experience frequent fatigue, low mood or poor immune function — all of which can stem from mineral imbalances.

Signs and Symptoms of Copper Deficiency

Copper deficiency is relatively rare, but it can occur, particularly in individuals who have gastrointestinal disorders (like coeliac disease or Crohn’s), who have had bariatric surgery, or who take high doses of zinc long-term. Symptoms can be subtle and are often mistaken for other conditions, which is why they can go undetected for some time.

Common signs of copper deficiency include:

Fatigue and weakness due to anaemia
Frequent infections or lowered immune resilience
Poor wound healing and skin health issues
Loss of balance or coordination
Premature greying of the hair
Brittle bones or early signs of osteoporosis

If you suspect a deficiency, it's important to consult with a qualified practitioner who can arrange appropriate testing, such as serum copper and ceruloplasmin levels.

Is Supplementation Necessary?

For most people following a balanced Paleo diet with a variety of animal proteins, nuts, seeds, and occasional shellfish or offal, copper intake should be sufficient without supplementation. However, if blood work reveals a deficiency, short-term supplementation under medical supervision may be helpful.

It’s worth noting that over-the-counter copper supplements can easily provide more than 100% of your daily needs in one dose, which is why careful monitoring is essential. Excessive copper can accumulate in the body and lead to toxicity, particularly in people with underlying conditions such as Wilson’s disease.

Environmental Copper Exposure

In addition to dietary sources, copper exposure can also come from the environment. Many homes have copper plumbing, which can leach small amounts into drinking water — especially if the water is acidic or if pipes are corroded. While this is usually within safe limits, it’s a good idea to let water run for a few seconds in the morning before drinking from the tap, especially if your plumbing is old.

Copper cookware is another source of exposure. When used without a protective lining (such as stainless steel), acidic foods like tomato sauce or citrus can leach copper into the meal. While this isn’t typically harmful in small amounts, it’s another reason why most modern copper cookware is now lined with a non-reactive metal.

Best Practices to Maintain Healthy Copper Levels

Maintaining healthy copper levels comes down to balance, variety, and choosing nutrient-dense whole foods. If you're already following a Paleo diet, you're likely including a good amount of copper-rich foods by default — especially if you eat liver, shellfish, and seeds regularly.

Here are a few simple tips to keep your copper intake on track:

Include a variety of nuts and seeds in your snacks or recipes (cashews, sunflower seeds, and sesame are great choices).
Add seafood like oysters or calamari to your meals when possible, even once or twice a month.
Enjoy organ meats like liver pâté — even in small amounts, they’re incredibly nutrient-dense.
Use dried fruits like prunes or sun-dried tomatoes in salads and sauces for a copper boost.
Be mindful of zinc supplementation and speak to your practitioner before taking long-term high doses.

Final Thoughts on Copper and the Paleo Diet

Copper is just one of many essential nutrients that can often be overlooked in modern diets. Thankfully, a well-rounded Paleo approach — one that includes a variety of protein sources, seafood, nuts, seeds, and occasional offal — provides a strong foundation for optimal copper intake, without the need for artificial supplementation.

Understanding the importance of trace minerals like copper is key to appreciating the role food plays in our overall health and vitality. Rather than counting grams and milligrams, the Paleo philosophy encourages you to trust in whole foods that are naturally rich in the nutrients your body needs — copper included.

Have you ever had your copper levels tested? Do you include any of the copper-rich foods mentioned in your weekly meals? Let me know in the comments below — I’d love to hear your experience.

Gelatin – The Secret Superfood bone broth paleo primal nutrition healthy-min

Gelatin: The Secret Paleo Superfood

Forget Goji Berries, Spirulina and Peruvian Maca Root, there is one ‘Superfood’ that you can guarantee your ancestors would have consumed in abundance that you’re probably not getting enough of now – Gelatin. As conventional wisdom has seen us spurn traditional cuts in favour of lean muscle meat, our intake of gelatin has dropped to almost zero. However, the body still craves it – and here’s why.

Found in the connective tissue, bones and cartilage of animals, gelatin is extremely nourishing in a number of ways. It is the best source of dietary collagen, which has been proven to increase the elasticity of the skin and therefore keep you looking young. In fact, the amino acid profile of gelatin, in combination with its high levels of collagen make for great support for healthy skin, hair and nails. It contains 6 grams of protein per tablespoon – and whilst not a complete protein in itself, it helps create a more balanced amino acid profile when taken with other proteins and therefore optimise assimilation. Maybe that’s why roast beef and gravy taste so good!

Gelatin is also fantastic for anyone who suffers from digestive problems. It is unique in the way in which it attracts water molecules during digestion, consequently improving the rate in which food moves through the digestive tract. What’s more, gelatin has been proved to carry gut healing properties, and has been shown to reduce the likelihood of developing a food allergy or intolerance. Strongly anti-inflammatory, Gelatin has also shown to play a significant part in healing Asthma, Crohn’s and Colitis.

How to increase your intake

The obvious way to increase your intake of gelatin is by making your own home made stock and bone broth. Pay a visit to your local butchers, and pick up any gelatin rich cuts you can lay your hands on – chicken and pigs feet, oxtail, or even any leftover bones they have out the back. Simmer them very gently for at least 24 hours in a stock pot with hot water, herbs and veggies, and you’ll have plenty of nourishing broth to see you through the week. Drink it as it is, or use it as a base for soups, sauces and gravies.

Choosing the Right Gelatin Supplement

If you're opting for a gelatin supplement rather than homemade bone broth, it's crucial to choose one that aligns with your Paleo values. Look for a brand that uses grass-fed and pasture-raised animals, with no added fillers, sugars, or artificial flavours. Unflavoured gelatin is the most versatile, as it can be added to both sweet and savoury dishes without altering the taste. Hydrolysed collagen (also known as collagen peptides) dissolves easily in cold liquids, making it perfect for smoothies or stirred into coffee, while traditional gelatin is ideal for setting desserts and making gummy snacks.

Paleo Gelatin Recipes to Try at Home

There are endless ways to include more gelatin in your diet beyond sipping on bone broth. Here are a few simple Paleo-friendly ideas:

Homemade gummies: Mix fresh-pressed fruit juice with gelatin and a touch of raw honey. Pour into moulds and refrigerate for a fun, gut-healing treat.
Thickened sauces: Use gelatin as a natural thickener in stews, gravies, and pan sauces instead of using flour or cornstarch.
Paleo panna cotta: Combine coconut milk with gelatin and vanilla for a silky, nutrient-rich dessert.
Gelatin-infused smoothies: Blend a spoonful of gelatin powder into your favourite green smoothie to give it a protein boost and digestive support.

Gelatin doesn't have to be complicated or time-consuming. With just a little creativity, you can make it a delicious and regular part of your routine.

Why Bone Broth is the Original Superfood

While gelatin supplements are incredibly useful, the traditional practice of making bone broth still holds a special place in ancestral nutrition. It’s a slow food, rich in flavour, minerals, and healing compounds like glycine, proline, and glutamine. Bone broth is naturally high in gelatin, but it also contains calcium, magnesium, phosphorus, and a wealth of other minerals in a highly bioavailable form.

It’s also incredibly cost-effective. With just a few dollars’ worth of bones and vegetable scraps, you can produce litres of nourishing broth. And if you're already following a nose-to-tail approach to eating, using the bones is a perfect way to reduce waste and respect the whole animal — a core principle in both the Paleo and ancestral food philosophies.

Health Conditions That May Benefit from Gelatin

There’s growing interest in using gelatin therapeutically to address a wide range of health issues. While it's not a cure-all, it does support several critical systems in the body:

Leaky gut syndrome: Gelatin helps repair the intestinal lining by sealing gaps between cells and improving gut barrier integrity.
Joint pain and arthritis: The collagen in gelatin supports cartilage health, improves joint lubrication, and may reduce inflammation.
Sleep issues: The amino acid glycine promotes relaxation and supports quality sleep. A warm mug of gelatin-rich broth before bed can be a natural sleep aid.
Skin ageing and wrinkles: Collagen depletion contributes to sagging and wrinkles over time. Consuming collagen-rich foods like gelatin may help improve skin elasticity and reduce visible signs of ageing.
Bone health: In combination with vitamin D, magnesium and K2, the minerals in bone broth and gelatin support strong bones and may help reduce the risk of osteoporosis.

The Importance of Amino Acid Balance

While gelatin is not a complete protein, it plays a crucial role in balancing amino acid intake, particularly for those consuming a lot of muscle meats. Muscle meat is high in methionine, which in excess may deplete levels of other important nutrients like glycine and folate. Gelatin, being rich in glycine, helps counterbalance this effect. This balance may help reduce inflammation and support better detoxification — both of which are key goals in a Paleo lifestyle.

It’s a good reminder that variety in your protein sources matters. Traditional cultures didn’t just eat muscle meat; they made use of organs, bones, skin, and cartilage — providing a naturally balanced intake of amino acids.

Making Bone Broth a Daily Habit

If you’re new to the idea of drinking bone broth regularly, start small. Replace one daily cup of tea or coffee with a warm mug of broth. You can also use broth as a base for soups, to cook vegetables or quinoa (if you include it in your version of Paleo), or to deglaze pans when preparing meat.

Try freezing broth in ice cube trays and using a cube or two to enrich sauces, gravy, or slow cooker dishes. Having broth on hand makes it easy to increase your gelatin intake without needing to think too much about it.

Final Thoughts on This Forgotten Superfood

In a world obsessed with exotic powders and expensive superfoods, gelatin stands out for being both accessible and deeply nourishing. It’s inexpensive, widely available, and rich in the nutrients our ancestors instinctively knew to value. By incorporating more gelatin into your diet, you’re not only supporting your gut, skin, joints, and immune system — you're also honouring a time-tested nutritional tradition.

So next time you're in the kitchen, don’t discard the bones — turn them into broth. Experiment with gelatin-rich recipes and consider supplementing when needed. Small, consistent changes can have a huge impact on your health over time. And if you’re following a Paleo diet, this one addition might just be the missing piece to round out your ancestral nutrition strategy.

If time and logistics are against you making your own bone broth, consider taking a high quality gelatin supplement. You can add this by the spoonful to smoothies, or make your own Paleo approved gummies by using gelatin and fruit juice!

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Can Paleo Improve Your Skin?

I've read about so many people going onto a paleo diet and noticing significant improvements in their skin. With a few tweaks, eating this way seems to have helped a lot of people suffering from acne, eczema, spots, redness, blemishes and breakouts.

What causes skin problems?

It seems that a lot of issues are down to inflammation. Of course, grains are inflammatory, so removing them from the diet – and being very strict and vigilant, especially where gluten is concerned, will make a big difference.

Gut health and permeability also appear to be significant factors in skin. Heal your gut – and heal your complexion.

Hormones are another big factor. Eating foods like soy can interfere with hormones – so obviously following a paleo protocol (and ditching those legumes) will mitigate this issue.

Natural skin care

The chemicals in many of the commercial products are frightening. Lots of people on the paleo community swear by coconut oil.

Eat more fat

Getting over fear of fat seems to have helped many people with their skin issues. Try to get more fat in your diet – from good Paleo sources, of course.

Gelatin

Another paleo skin cure seems to be bone broth. Regularly consuming a high quality homemade bone broth could be what is standing between you and beautiful blemish free, glowing, skin!

Liz Wolfe has produced a natural, paleo skin care guide, called “The Skintervention Guide”, so if you're still have problems with your complexion – and want to find a natural solutions, you can check it out here.

Has your skin changed since you went paleo? Please share your tips in the comments below!

Why Paleo Works So Well for Skin

Many people discover Paleo through a desire to lose weight or improve digestion, but are surprised to find that their skin improves dramatically too. This isn’t just coincidence — it’s a reflection of how deeply interconnected our diet is with every system in the body, including the skin.

When you remove inflammatory foods like sugar, gluten, dairy, and industrial seed oils — and replace them with nutrient-dense whole foods — you create an internal environment that’s far more conducive to skin healing. This isn’t just about avoiding triggers; it’s also about actively nourishing your skin from the inside out.

Key Nutrients for Clear, Healthy Skin

Paleo naturally includes many of the nutrients that support skin health:

Vitamin A: Found in liver, eggs, and colourful vegetables. Essential for skin cell regeneration and repair.
Vitamin C: Found in citrus, capsicum, broccoli and berries. Supports collagen production and immune function.
Zinc: Found in red meat and seafood. Crucial for wound healing and inflammation control.
Omega-3 fats: Found in fatty fish, pastured meat, and flax. These fats are anti-inflammatory and help calm redness and irritation.
Collagen and gelatin: Present in bone broth. These help improve skin elasticity, hydration, and healing.

Because these nutrients are found in abundance on a Paleo diet — and consumed in the absence of gut-disrupting, inflammatory foods — your skin has the building blocks it needs to repair and thrive.

The Gut-Skin Connection

Skin is often a reflection of what’s going on in the gut. If your digestion is compromised or you’re struggling with issues like leaky gut or SIBO, it often shows up as acne, rosacea, eczema, or dull skin. This is one reason why many people see their skin improve after eliminating common gut irritants — including grains, legumes, and dairy.

Healing the gut takes time, but focusing on fermented foods (if tolerated), bone broth, and a variety of prebiotic vegetables can make a noticeable difference. Avoiding processed food and drinking plenty of water helps to support detoxification, another important factor in achieving radiant skin.

Balancing Hormones Through Diet

Many skin conditions, particularly adult acne, are hormone-driven. Insulin spikes, blood sugar swings, and excess estrogen can all wreak havoc on the complexion. Because the Paleo diet is naturally low in sugar and high in fat and protein, it supports stable blood sugar and hormone production.

Removing soy and other estrogen-mimicking foods can also help bring hormonal balance back to centre — especially for women who experience breakouts around their cycle. Getting enough sleep, reducing stress, and including daily movement can further support endocrine health and show positive changes in the skin.

Practical Paleo Skin Care Tips

In addition to dietary changes, here are some simple, effective skin care practices that align with Paleo principles:

Switch to natural skin care products: Look for clean ingredients and avoid synthetic fragrances, parabens, and sulphates.
Use oils like coconut, jojoba, or rosehip: These can be great moisturisers for sensitive or acne-prone skin.
Dry brushing and gentle exfoliation: Help promote lymphatic drainage and remove dead skin cells without harsh chemicals.
Sunshine and vitamin D: Safe sun exposure supports skin health and immune regulation.

Remember — your skin is an organ. What you put on it is just as important as what you put in your body. Many people find they can use far fewer products once they clean up their diet and reduce internal inflammation.

What to Expect When Transitioning

It’s not uncommon to experience a brief period of purging or breakouts when transitioning to Paleo. This can be due to detoxification or the body adjusting to a new hormonal or gut balance. Stick with it — most people see steady improvements after the first month, and dramatic differences over a few months of consistency.

Keep a photo journal or log to track your progress. Skin changes can be subtle at first, but over time, you’ll notice fewer breakouts, more even skin tone, reduced sensitivity, and a natural glow.

Final Thoughts

If you’ve been struggling with persistent skin issues and have tried every topical treatment without success, it may be time to look within. The Paleo lifestyle offers a comprehensive, natural way to restore balance and promote skin health through diet, gut healing, and supportive habits.

Your skin is a reflection of your overall health — and by treating it as such, you give yourself the best possible chance to glow from the inside out.

Have you experienced clearer skin since switching to Paleo? Share your experience in the comments — your story might be just what someone else needs to get started.

Paleo Primal Fatty Acids Omega 3 Omega 6 Ratio fish-min

Omega 3 and Omega 6 – How’s Your Ratio?

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Omega 3 and 6 (Sometimes referred to as N3 and N6) are spoken about a lot with reference to the Paleo diet – but just what are they – and how can you make sure you are getting the right ratio?

Omega 3 is a fatty acid which is essential in order to maintain a healthy lifestyle and reduce the risk of suffering from any chronic illnesses, such as cardiovascular and mental disease. There has been overwhelming research which has concluded that Omega 3 can help to reduce blood pressure, inflammation and can be beneficial in preventing mental illnesses such as depression. Omega 3 may not only prevent these illnesses but can also help to reduce the chances of these developing and becoming more serious.

Whilst Omega 6 has health benefits too, this fatty acid is required in far lower quantities, or it becomes detrimental.

The introduction of these fatty acids can be beneficial for people who suffer from illnesses such as arthritis as they are thought to act as an anti-inflammatory. These two fatty acids should be combined at the right ratio within the diet in order to improve health and well-being.

As the Paleo diet encourages the consumption of plenty of fish and seafood, it can really help those who follow the diet to eat a high amount of Omega 3. It is highly important within the diet to get the ratio of Omega 3 and Omega 6 right, as a good balance is an essential way to ensure these are providing the best possible benefits. It appears that by getting the ratios wrong and eating too much of the Omega 6 and too little Omega 3 can actually result in a negative effect on health.

The ratio should be around 2:1 for Omega 3: Omega 6 but many people consume far too much of Omega 6, which can be detrimental to the body. Omega 6 is found in abundance with sugar and processed foods, but is also found in nuts and butters but in much lower quantities. Clearly when following a SAD diet, laden with these processed foods, it is very easy for the N3:N6 ratio to skew heavily in favour of Omega 6. Not good. Whilst a Paleo diet is naturally going to promote a healthier ratio of these fatty acids, it is no “guaranteed”, so it is important to monitor the fats you are eating to ensure the ratio remains healthy.

There are ways to improve the ratio of both of these fatty acids, by eating foods which have a good balance between the two. Free range eggs and grass-fed meat offer a balance between both, which means they are very beneficial in improving overall health. Mono-unsaturated and saturated fats such as olive oil and coconut oil which are keenly consumed within the Paleo diet also provide a good source for both of these fatty acids and will help to keep the ratio at the proper level. You can also buy free range (often organic) eggs, which are high in Omega 3 (as the hens are fed a diet rich in these fatty acids)

We have been encouraged for some time to increase our consumption of fresh fish and seafood as they offer a wealth of benefits to the body and the main reason for this is the fact that these are rich in Omega-3. As a powerful antioxidant, Omega-3 is essential to have as part of a healthy lifestyle.

Understanding the Modern Omega Imbalance

In traditional hunter-gatherer societies, the ratio of Omega 6 to Omega 3 fatty acids was estimated to be close to 1:1 or 2:1. This balance is thought to be optimal for human health and is associated with lower levels of inflammation and chronic disease. In contrast, modern Western diets can have ratios as high as 20:1 or even 25:1, heavily skewed toward Omega 6. This imbalance is a major contributor to the rise of inflammatory diseases such as obesity, cardiovascular disease, type 2 diabetes, and autoimmune conditions.

Highly processed seed oils — including canola, soybean, corn, and sunflower oils — are some of the biggest culprits when it comes to Omega 6 overload. These oils are used extensively in commercial cooking and packaged foods, making it incredibly easy for the average person to consume far too much without even realising it. Even “health” foods like granola bars, store-bought hummus, or veggie crisps can be loaded with these pro-inflammatory fats.

How to Correct the Ratio on a Paleo Diet

Following a Paleo diet gives you a strong foundation for rebalancing the Omega 3 to Omega 6 ratio, but mindful choices are still necessary. While many nuts and seeds are Paleo-compliant, they can contain high levels of Omega 6. That doesn’t mean they need to be avoided entirely, but portion control and variety are key.

To increase Omega 3 intake and lower Omega 6, focus on these practical steps:

Prioritise wild-caught fatty fish like salmon, sardines, mackerel, and anchovies two to three times a week.
Use grass-fed meat and pasture-raised eggs as staples, as they offer a healthier balance of fatty acids than grain-fed alternatives.
Cook with stable fats such as coconut oil, ghee, tallow, or extra virgin olive oil instead of industrial seed oils.
Snack on moderate amounts of macadamias or walnuts, which offer better Omega ratios than many other nuts.
Consider algae-based Omega 3 supplements if you don’t eat fish — this is a plant-based option that delivers the key DHA and EPA fatty acids.

The Role of EPA and DHA in Omega 3

Not all Omega 3s are created equal. The three main types are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). While ALA is found in plant-based sources like flaxseeds and chia, it's EPA and DHA — found almost exclusively in animal sources — that provide the most powerful anti-inflammatory benefits.

Unfortunately, the human body is not efficient at converting ALA into EPA and DHA. That’s why simply eating flaxseed or hempseed oils won't deliver the same benefits as oily fish or fish oil. The Paleo emphasis on seafood is crucial here, as it naturally ensures better intake of these bioavailable forms of Omega 3.

Spotting Signs of Imbalance

When Omega 6 is consumed in excess and Omega 3 is lacking, the effects may not be immediately obvious, but over time they can be significant. Some signs your ratio may be out of balance include:

Frequent headaches or migraines
Dry or flaky skin
Persistent inflammation or joint pain
Fatigue or mood swings
Difficulty recovering from exercise

These issues are common, yet they’re often treated with medication rather than dietary intervention. Realigning your fatty acid intake can often make a noticeable difference to how you feel — particularly in energy, focus, and inflammatory symptoms.

Testing and Tracking Your Ratio

If you’re curious about your current Omega 3 to Omega 6 ratio, at-home testing kits are available in Australia through several health labs. These kits require a small blood sample and can give you a breakdown of your current fatty acid profile. Knowing your baseline can be a powerful motivator to tweak your diet and monitor changes over time.

While you may not want to test regularly, doing so once a year can provide useful data — especially if you have underlying health issues or are using food as a way to manage inflammation or autoimmune conditions.

In Summary: A Practical Paleo Approach

Balancing Omega 3 and Omega 6 doesn’t require a complicated tracking system or a restrictive regime. With the principles of Paleo already steering you away from processed foods and seed oils, the biggest wins come from being more intentional with your fat sources.

Cook with healthy, traditional fats. Eat fish regularly. Choose grass-fed over grain-fed. Be cautious with nut and seed intake. And, where possible, aim for whole food solutions over supplements — unless a blood test indicates you need the extra support.

By following these simple steps, your Omega 3 to Omega 6 ratio will shift toward a range that supports your body’s natural anti-inflammatory processes, promotes heart and brain health, and gives you the best chance of long-term wellness.

Do you include fatty fish in your weekly meal plan? Have you ever had your fatty acid profile tested? Share your experience in the comments below.

Serotonin & The Paleo Diet

We have probably all heard the word serotonin, but usually in relation to going to the gym or doing another form of exercise. It is true to say that exercise boots serotonin levels in the brain, which is why we feel better after a workout, even if it was a bit of a struggle to get there. Serotonin is what is often referred to as the feel good transmitter as it plays a huge part in how happy we feel and if the levels of serotonin in our brain are too low, it can often lead to depression.

Depression is the result of an imbalance of hormones and exists when the neurological system is not functioning as it should be. There are many people who also believe that depression is related to inflammation in the body, which can also cause other illnesses. There is a strong relation between the body and the mind, which is why we need to take care of our bodies, in order to feel balanced and happy in the mind.

Depression can really take over a persons’ life and stop them enjoying important stages of their lives. It is a type of mental illness which can cause the sufferer to become suppressed and even stop going out completely. There are many people who turn to their doctors when they feel themselves becoming depressed and the answer is often a bottle of anti-depressants. These may help in the short term but they can be addictive, so much so that the user may not be able to come off them. It is important to realise the connection between body and mind and take care of our diets as a way of ensuring we don’t suffer from depression.

As the Paleo diet involves eating the right balance of foods which reduce inflammation and lift serotonin levels, it can be hugely effective in combating an illness such as depression. A diet which is rich in Omega 3 is thought to be a way of reducing and fighting depression as it contains lots of anti-oxidants which help us to maintain a healthy lifestyle. The oil in fish is a natural method of combating depression and can be found in lots of tasty foods such as salmon, tuna and seafood.

It is important to eat foods which reduce inflammation in the body as this is thought to increase our chances of suffering from mental illnesses such as depression. The Paleo diet is a way to achieve this by stocking up on vegetables, fruit and fish and staying away from candy and crisps. Inflammation is not only significant in the effects on the brain but it can also increase the likelihood of suffering from other serious illnesses such as cancer and diabetes.

Foods which contain high levels of protein can also be beneficial in lifting our moods, as they contain amino acids which are known to improve our neurotransmitters. The proper functioning of the neurotransmitters is the way to maintain a healthy mind and as a result, a healthy body.

In order to raise our serotonin levels and ensure we feel healthier from the inside to the outside, we need to look at the natural way of achieving this, rather than reaching for tablets. A healthy diet, together with a combination of exercise, can go a long way to helping us to feel healthier and happier for the rest of our lives. We can change our diet to incorporate healthier food groups, such as meat, fish, vegetables and fruit, at any stage of our lives and it will still have a huge effect on our health.

It is not a case of depriving yourself when following the Paleo diet; it is a method of eating lots of all of the right foods which are natural enhancers of serotonin levels, as well as helping us to achieve a healthy weight. Food plays a huge part in our lives and as such, it is essential to get it right.

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Low Protein? High Protein? Finding the Paleo Balance

In case you didn't already know, dietary protein is essential for human health. Protein is used in the body to build and maintain new tissue such as muscle, hair, nails, skin, bone and blood cells. It is also required to create the enzymes for the body to carry out certain processes, such as the digestion of food; and neurotransmitters, which control your ability to carry out basic tasks (like thought and movement). US dietary guidelines recommend a daily intake of 45g per day for females, and 55g per day for males. In reality, you need much more to maintain optimum health, especially if you’re active. But just how much should you be taking in? And is it possible to consume too much?

Put simply, the amount of protein you need is unique to each individual. For a sedentary person, Many sources recommend around 1g of protein per kilo of bodyweight as a realistic amount needed to maintain lean mass. If you’re more active, you’ll be looking at around 1.5g – and if you’re lifting (and looking to increase lean muscle mass), between 1.8g and 2.0g per kilo of bodyweight is optimal. For example, a 70kg man training three times per week and looking to increase his muscle mass should be targeting between 130g and 140g of protein per day. That’s the equivalent of around 3 eggs, one chicken breast, a handful of almonds and one sirloin steak – so is by no means reaching into the realms of ‘forced’ protein.

Indeed, if protein forms the majority of your caloric intake, then you’re probably consuming too much. Fat should be your main source of energy, with between 15 and 25% coming from protein. Too much protein can create excess toxins in the body, and put a significant strain on the liver and heart. Not ideal.

Chances are, your Paleo diet already features a respectable amount of protein and you’ll probably be achieving your protein ‘target’ without even knowing it. Meat, poultry, fish, eggs, nuts and seeds are all good sources of this macro-nutrient. Amino acids, the building blocks of protein, are found in plants as well – albeit in various quantities. If a food contains all of the ‘essential’ amino acids, then this food is considered a ‘complete’ protein. As plant protein sources are normally lacking in at least one of the essential amino acids, they are usually considered as ‘incomplete’ protein. This is one of the reasons it is hard for vegans to consume adequate protein, and leads to them having to selectively combine foods to achieve a complete amino acid profile.

How Protein Impacts Hormones and Satiety

One of the lesser-discussed benefits of consuming adequate protein is its influence on hormones and appetite regulation. Protein stimulates the release of key satiety hormones such as peptide YY (PYY), GLP-1, and cholecystokinin (CCK), which signal to the brain that you’ve eaten enough. At the same time, it helps suppress levels of ghrelin, often referred to as the “hunger hormone.” This combination can result in naturally reduced calorie intake and fewer cravings between meals — a significant benefit for those looking to manage their weight or curb emotional eating.

Unlike simple carbohydrates, which tend to cause blood sugar spikes and crashes, protein provides more stable energy and keeps you feeling full for longer. This is particularly important if you’re trying to transition away from processed snacks and maintain a steady eating rhythm that supports long-term health goals.

Protein Timing and Meal Distribution

It’s not just how much protein you consume, but also how you distribute it throughout the day that can make a difference. Many people front-load their carbs in the morning and save protein-heavy meals for dinner. However, research shows that evenly distributing protein across all meals improves muscle protein synthesis and supports lean mass retention — especially important as we age.

Aiming for 20–40g of protein at each main meal is a good general guide. For example:

Breakfast: Eggs with smoked salmon or leftover meat and avocado.
Lunch: Grilled chicken thighs over a mixed salad with olive oil and nuts.
Dinner: A beef stir-fry with seasonal vegetables and a side of sweet potato.

If you’re not hungry in the morning or prefer a light start, a protein-rich smoothie with egg yolks, collagen, or almond butter might be a useful option.

Ageing and the Importance of Protein

Protein requirements can actually increase with age. As we get older, we naturally lose muscle mass — a process known as sarcopenia. This can impact strength, balance, and independence. Consuming adequate protein, along with strength-based exercise, is one of the most effective ways to combat this decline.

Older adults often experience reduced appetite, making it all the more important to prioritise nutrient-dense foods at every opportunity. Bone broth, eggs, slow-cooked meats, and soft fish like sardines are ideal for older individuals or anyone recovering from illness, as they are rich in protein yet easy to digest.

How Cooking Methods Affect Protein Quality

While sourcing high-quality protein is vital, how you prepare it also matters. Overcooking meat — especially at high temperatures — can damage amino acids and create harmful compounds such as heterocyclic amines (HCAs) and advanced glycation end-products (AGEs). These substances have been linked to inflammation and oxidative stress in the body.

Where possible, opt for gentler cooking methods such as:

Slow-cooking or braising in a broth or tomato-based sauce
Steaming or baking at low temperatures
Grilling over indirect heat with minimal charring

Marinating meat with acidic ingredients like lemon juice or vinegar before cooking can help reduce the formation of these compounds while boosting flavour.

Plant vs Animal Protein: What’s the Difference?

Animal-based proteins — such as meat, fish, eggs, and dairy — contain all nine essential amino acids in the right proportions for human needs. This makes them “complete” proteins and generally more bioavailable, meaning your body can absorb and utilise them more effectively.

Plant-based proteins, by contrast, are often deficient in one or more essential amino acids, particularly lysine or methionine. This doesn’t mean plant foods are inferior, but it does require a bit more planning — especially for those who avoid animal products. Combining legumes with seeds, or grains with legumes (for those who tolerate them), can help achieve a more complete amino acid profile.

However, in the context of a Paleo approach, which typically excludes grains and legumes, animal protein remains the most efficient and reliable way to meet protein needs.

The Bottom Line: Prioritise Nutrient Density

Rather than counting grams or obsessing over macros, focus on eating a wide variety of nutrient-dense whole foods. The best protein sources also tend to be rich in other vital nutrients — for example:

Grass-fed beef: High in iron, zinc, B12 and creatine
Eggs: Contain choline, selenium and fat-soluble vitamins
Sardines: Offer calcium, vitamin D and Omega 3

These foods offer much more than just protein — they support hormone balance, cognitive health, immune function, and cellular repair. When you build your meals around high-quality protein, the rest of your nutrition often falls into place.

Finally, remember that protein needs fluctuate with your activity level, health status, and life stage. If you're unsure whether you're eating enough, keeping a simple food diary for a week can help you identify gaps or patterns — without the need to micromanage every gram.

How do you build protein into your daily meals? Have you noticed a difference in energy, mood, or satiety when your protein intake is higher? Share your experience in the comments below!

Is Your Deodorant Toxic?

When you put so much care and effort into your Paleo nutrition and fitness, are you equally aware of the health and beauty products you use, like your deodorant?

Deodorant and antiperspirant are something most people use – and apply directly onto their skin every day, but is commercial deodorant safe?

Shop brought deodorants often contain parabens – a chemical that has been associated with cancers. Deodorants often also contain aluminium, which is used to stop perspiration – but has been linked to dementia, brain disorders and breast cancer.

It is also common for deodorants to contain alcohol, which can be drying for some skin types.
While aluminium free and paraben free deodorants are available, these can still come with added alcohols or other chemicals that could build up in the body. There are many natural deodorants available, for example made from crystal stones. However – you could make your own natural alternative!

Deodorant For Women

Ingredients:

Five teaspoons of distilled witch hazel
5mls (0.17 fluid ounces) of vitamin E oil
10 – 20 drops of geranium essential oil
10 – 20 drops of ylang ylang essential oil
5 drops of clary sage
One small spritzer bottle

Directions:

Add the witch hazel into a small mixing bowl and then add in the vitamin E oil and blend it together using the end of a pipette, a teaspoon, or a small wooden spatula.

Next add the essential oils and remember to build them gradually until you have the desired scent. Once ready, pour into the spritzer body and use when need. This can be stored in the fridge for a cooling effect.

Deodorant for Men

Ingredients:

5 teaspoons of distilled witch hazel
10 – 20 drops of sandalwood essential oil
10 – 20 drops of pine essential oil
5mls (0.17 fluid ounces) of vitamin E oil
One small spritzer bottle

Follow the directions for the deodorant for women.

If preferred, just use the sandalwood essential oil on its own.

Solid Deodorant

Warning: Take care when heating and pouring the cocoa butter to ensure it doesn’t get on your hands as it will be extremely hot.

Ingredients:

30g (1.05 ounce) of cocoa butter or shea butter
Essential oils as listed in the above recipes
5mls of vitamin E oil
Square soap mould or massage bar mould

Directions:

Melt the butter in a saucepan by lightly heating it on a hob or in a microwave oven until melted.

Stir in the vitamin E oil and then added in the essential oils.

Pour the mix into soap or massage bar mould. For a smooth bar, use a soap mould.

Leave the bar to cool overnight and it will be ready to use the next morning.

Bicarbonate of soda can also be used for a simple, effective deodorant.

Note: Pregnant women should take advice before using essential oils.

Do you use commercial deodorant or antiperspirant – or perhaps you go without entirely? I’d love to hear your thoughts on this – and whether you’d try making a natural alternative – in the comments below.

Understanding the Difference: Deodorant vs Antiperspirant

Before diving deeper into natural alternatives, it's important to understand the fundamental difference between deodorant and antiperspirant. Deodorants work by neutralising odour caused by the bacteria that break down sweat. Antiperspirants, on the other hand, are designed to block your sweat glands, preventing perspiration altogether. This blockage is usually achieved through aluminium-based compounds, which form a temporary plug in your sweat ducts.

While reducing sweat may sound appealing, sweating is one of the body’s essential natural detoxification processes. Suppressing it can interfere with the body’s temperature regulation and toxin release. By opting for a natural deodorant, you allow your body to sweat as it should while neutralising odour in a safer, less invasive way.

Transitioning to Natural Deodorant

If you’ve used conventional products for years, you may find there’s a transition period when switching to a natural alternative. This is completely normal. Your body needs time to adjust, especially if your pores have been clogged for years with antiperspirant ingredients. You may sweat more than usual or notice stronger odour for the first week or two.

To support this process, try a detoxifying armpit mask made from bentonite clay and apple cider vinegar. This can help draw out impurities and ease the transition. Also, ensure you stay well hydrated, wear breathable fabrics, and wash regularly with a gentle natural soap.

Other Natural Ingredients That Work

There are several other natural ingredients that have been found effective in reducing odour and promoting skin health. Consider experimenting with these in your DIY deodorants or choosing products that contain them:

Arrowroot powder: Absorbs moisture without blocking sweat glands.
Bentonite clay: Detoxifying and antibacterial, useful in paste-style deodorants.
Activated charcoal: Known for its toxin-absorbing abilities, it helps neutralise odour naturally.
Coconut oil: Antimicrobial and moisturising, helps reduce irritation and bacterial growth.
Baking soda (bicarbonate of soda): Great for odour control, though it may irritate sensitive skin if used in large quantities.

When combining these ingredients, aim to strike a balance between effectiveness and gentleness. Test a small amount on your skin to check for any sensitivity before regular use.

Essential Oil Combinations to Try

Essential oils not only give your deodorant a pleasant scent but also offer antibacterial and antifungal properties. Here are some suggested blends to customise your deodorant:

Citrus Fresh: Lemon, grapefruit and bergamot – uplifting and clean (note: avoid direct sun exposure after applying citrus oils).
Earthy Calm: Vetiver, frankincense and cedarwood – grounding and soothing.
Herbal Clean: Lavender, rosemary and sage – calming and fresh-smelling.
Floral Sweet: Rose, jasmine and neroli – luxurious and feminine.

These combinations not only help keep odour at bay but also contribute subtle aromatherapy benefits to your daily routine.

Storage and Shelf Life

Because natural deodorants don’t contain synthetic preservatives, it’s important to store them correctly to extend their shelf life. Keep spritzers in a cool, dark place and always store solid bars in a sealed container away from direct heat or sunlight. If you notice a change in colour, smell or consistency, it may be time to discard and make a fresh batch.

Solid bars tend to last longer than liquid sprays, but freshness will also depend on the oils used. If you're using coconut oil, for example, remember that it will solidify in cooler temperatures and liquefy in warmer ones, so plan storage accordingly.

When Natural Isn’t Enough

Some people find they still need something a little stronger, especially in hot climates or during exercise. In this case, applying your natural deodorant multiple times throughout the day may help. Carrying a travel-sized version in your bag can make this easier.

If irritation develops, reduce or eliminate ingredients like baking soda and switch to a sensitive skin formula using arrowroot, clay and essential oils. Always patch test new recipes and remember, more natural doesn’t always mean better for every skin type — listen to your body and adapt accordingly.

Making the Switch: A Holistic Perspective

Switching to a natural deodorant is about more than just the product — it’s about embracing a holistic approach to wellness. When you stop suppressing natural processes like sweating and instead support your body with nourishing ingredients, you create balance and improve long-term health outcomes.

While the initial adjustment can be challenging, many people report fewer odour issues over time, as their bodies rebalance and adapt. Combined with a clean Paleo diet, proper hydration, regular detoxification, and breathable natural fabrics, natural deodorant can be just as effective — and much safer — than its conventional counterparts.

Embrace a Cleaner Routine

Deodorant is just one small part of your personal care routine, but it’s an important one. Every day, we expose ourselves to dozens of chemicals through our beauty and hygiene products. Making simple swaps, like switching to a DIY natural deodorant, can significantly reduce your toxic load and support better long-term health.

If you’re already mindful of what goes on your plate, it only makes sense to be just as intentional about what goes on your skin. Your skin is your body’s largest organ, and it absorbs far more than most people realise. What you put on it matters.

So why not give it a go? Experiment with a few of the recipes above and see how you feel after a few weeks. Your body — and your skin — might just thank you for it.