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Are you a severe night owl LSPD late sleep phase disorder insomnia

Are you an extreme night owl?

In my quest to understand more about my slow metabolism, I've been looking more and more at my circadian rhythms.

I've always been a night owl and tend to come alive late at night becoming super productive and creative, when everyone else is asleep. When I've worked long hours in the city – and had to get up early, I would often try to go to bed at a sensible time. But I’d just lie in bed feeling wide awake and frustrated that sleep didn't come. Until much, much later.

When you Google struggling to sleep, you come up with lots of hits for insomnia. Insomnia didn't quite feel right, but what else could it be? Insomniacs often wake up in the middle of the night and struggle to get back to sleep. Once I'm asleep, I don’t wake up until my sleep is abruptly ended by an alarm, or I have the rare luxury of waking up naturally.

I noticed when I wasn't working, and was able to follow my natural routine, I'd eventually feel tired in the early hours of the morning, and wake up around 11:34am. When I say around, I mean precisely. Every single day. So I was getting a decent 8 or so hours sleep. It just wasn't at a socially acceptable time. Doesn't sound so much like insomnia.

It has a name?

After researching this further, I eventually found out about other people who sleep like this too. And it has a name: Delayed Sleep Phase Disorder (DSPD – but most definitely not to be confused with the other DSPD – Dangerous and Severe Personality Disorder). DSPD is exactly what I have been experiencing. A complete shift of the socially acceptable sleeping time several hours to the right. Core body temperature, hormones, alertness, energy levels – all happening at the “wrong” time.

Jetlag reset

I recently travelling halfway round the world from Australia to the UK. I had expected to be able to use jetlag to my advantage and “reset” my sleep times. The first few days it all went to plan, I’d be unable to fight off the tiredness by 8pm – and would be wide awake by 5am. But, after just a few days I fell back into my middle of the night to 11:34am routine. After researching DSPD, this seems to be the same issue across the board. Changing time zones is not a fix.

Curing DSPS?

It’s all quite gloomy on most sites, as many people believe there is no cure. They suggest getting a job to fit in with your natural sleeping times, rather than trying to work a conventional job with a 6am alarm call. The most common “cure” recommends you force yourself to stay up for an extra hour or two each night, with the idea being that after a few weeks you could stop adding on the time when you get to your preferred new bedtime, perhaps 10pm? But that seems like a bit of a hard core solution. In the middle of that transition you’d be sleeping over the entire daylight hours. That can't be good!?

My solution

Over the last few weeks, I've been trying out my own method of solving this – and I've made some really good progress.

The answer seems to be in Circadian Rhythms. We get our cues from daylight as to what time of day it is, and crucially the early morning sun is completely different to late afternoon sun. There is far more blue light in the mornings, which I simply never got to see. Also at night, all the artificial street lights come on, TV’s, computer screens, smartphone – and we’re bathed in artificial blue light signalling to our brain that it’s morning and we should be at the peak of our alertness!

So it was clear to me that I needed to get natural sunlight as early as possible in the mornings. As soon as I wake up, I now head straight outside, barefoot, and walk for about an hour. I've also stopped wearing sunglasses, to make sure I'm getting as much natural light in as I possibly can, particularly in the first half of the day. After sunset, I try to reduce artificial blue light as much as I can.

Whilst I'm not at conventional sleeping hours yet, I am definitely slowly shifting my times to the left. I'm starting to feel sleepy earlier and waking up naturally quite a lot earlier too. The biggest improvement has been my energy levels. I feel so much more alert and energetic during the morning and daytime. I'm also feeling a lot warmer during the day, which I think is a good indication that I may be on the track to normalising my circadian rhythm.

I'm never going to be an “Early Bird” naturally waking up at 5:30am everyday, weekend or weekday. But I hope to be able to shift my sleep and waking hours to something far more reasonable – and in turn increase my daytime metabolic rate and energy levels.

I’d love to hear more about your natural sleeping patterns in the comments, below. Are you a severe night owl (DSPD) too? Do you just live with it, or have you had any success in changing it? Any nuggets of information you have on circadian rhythms – I’d really like to hear!

The 9 Craziest Fad Diets People Actually Tried

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It always amuses me when people describe the Paleo Diet as a fad diet. Given that we’ve only been eating our current diets of junk and processed foods for the last two or three generations, isn’t the Standard American (or Australian) Diet the real fad?!

You can’t really argue with paleo, I mean who could possibly say not eating processed foods is harmful? The true fad diets out there – well, that’s a whole different story! Here are my all time favourite Fad Diets. Warning: some of them are seriously weird – and outright dangerous…

The Cabbage Soup Diet

Perhaps the most popular diet on my list, it amazes me how many people have tried this. I guess it’s only popular because it’s viewed as a quick-fix thing. I mean who wants to actually eat healthy long term?

Basically, for 7-days you eat cabbage soup, drink water and can also add in a bit of fruit (not into the soup – that would be even more disgusting), veg, skim milk and a bit of brown rice. After seven days, people of the cabbage soup diet are promised that they’ll have lost loads of weight, though in reality it’s going to be water weight, not long term fat loss.

The Fletcherism diet

Basically lose loads of weight and avoid ill health, by Fletcherism. All you have to do is chew every single mouthful 32 times (not 31, or 33, or presumably it won’t work). I gather it works just as well whether you chew your grass-fed beef, or your Big Mac – so long as it’s 32 times.

The Baby Food Diet

Instead of eating normal, age appropriate food swap some, or all of your meals for a jar of baby food. I’m not kidding, people actually do this. What’s suitable for a baby, probably isn’t so good for a grown-up….

The Master Cleanse Diet

This was so popular a couple of years ago, remember? Another short-term fix, you’re supposed to swap eating, for a drink made from lemon juice, water, maple syrup and cayenne pepper. It supposedly detoxes the body and magically removes excess fat. Yeah, sounds very sustainable.

The Hallelujah diet

Oh yes, there’s even a religious diet. All you need to do to lose weight is eat what Adam and Eve ate in the garden of Eden. Raw fruit and vegetables are in, whole grains are good, and bizarrely vitamin B12 supplements. They must be a whole lot older than I realised….

The Vision Diet

Eating too much of the wrong thing? All you need to do is wear blue lensed glasses, to make food look as unappealing as possible and stop you eating it. Obviously. You don’t do this?

The Cotton Wool Diet

Dieting plans been led astray by feelings of hunger? Apparently some people actually eat cotton balls to fill their stomach and prevent them from eating real food. On what level is this supposed to be a good idea?

The Parasite Diet

Believe it or not, you used to be able to buy pills that were claimed to contain tapeworms! You’d swallow the pills, with the intention that your new parasite infection would eat all the food in your stomach, before you could digest it.

Breatharianism

Eating’s cheating… Breatharianists believe you can live on just spirituality and sunlight. They claim not to ever need any type of food, or even water. Scientists have not been able to confirm the claims… surprised?

Have you ever tried a crazy fad diet? I’d love to hear about it – please share your experiences in the comments below!

Paleo Birthday Cake Recipe

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Who said you can't have birthday cake now you're eating paleo?

My Mum is very careful to avoid all grains and sugars, so was both delighted and horrified when I presented her with this cake for her birthday! I didn't own up to the contents until she cut into it – she hadn't been expecting to cut into a melon!

Birthday Cake Ingredients:

A large watermelon
Double cream (use coconut cream if you don't do dairy)
Flaked almonds
Summer berries

Birthday Cake How To:

1) The key is in cutting the watermelon into a good shape. Cut the top and bottom off the melon (at the widest part). Cut the edge off carefully, making sure your cut is straight. There will be a lot of wastage in pursuing the perfect cake shape – so save it all for a fruit salad!

2) Whip up the cream (use coconut cream if you can't tolerate dairy) and spoon it onto the melon cake, arranging it to cover the whole cake.

3) Sprinkle the almond flakes onto the sides and top of the cake and decorate with fresh berries.

You can also use other types of melon or pineapple – or even tier them to make a layered cake. Have you had a go at making a paleo birthday cake? I'd love to hear how you made yours!

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Free Paleo & Health Events This Week

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Ever given much thought to the Psychology of Eating?

It’s time for a whole new understanding of our relationship with food, with this weeks free online Psychology of Eating event.

Obesity, overeating, body image concerns, emotional challenges with food, and diet-related health issues are with us more than ever. People have abundant access to nutrition facts and information, but need to search long and hard for true healing wisdom.

It’s time for an approach that honors all of who we are as eaters – body, mind, heart and soul. Get inspired by speakers from a variety of disciplines who have something unique and innovative to share.

Some topics include:

A Deeper Dive into Body Image
Neuroscience and Personal Change
A Holistic Approach to Eating Disorders
The Healing Power of Embodiment
Mindfulness based approaches to overeating
Sexuality and the Psychology of Eating
New insights into Weight
Culture, emotional health and metabolism
Hormones, Eating and Inner Health
The Gut-Psychology Connection
Spirituality and Nutrition
The Hidden Politics of Food
New Approaches to Nutritional Health
And much more…

Dates: July 21 – 26
Price: FREE
Where: Online!
Find Out More Here: https://paleo.com.au/Eating-Psychology

Also…

The Functional Health Summit is another free online event that has been running for the last few days – but there are still two days left.

In this event 39 leading experts in functional medicine, nutrition, exercise physiology, dentistry, immunology/allergy, psychiatry, mind-body medicine, endocrinology, gastroenterology, and much, much more share their knowledge in a way that you can understand and implement.

The Functional Health Summit Will Teach You–

Why weight loss is never a one size fits all approach
Why your gut status is the key to restoring health
How to prevent disease before it happens
How medications can cause Leaky Gut
The common myths the food industry helps perpetuate
Why using an environmental dentist is crucial to oral health
Why everything you thought you knew about exercise is wrong

The schedule for the last two days:

Tuesday July 22 – Foods and Eating

• Kathy Smart – Change What You Eat, Change Your Life
• Dr. Jonathan Tait – How Eating the Wrong Food Can Cause Arthritis and Chronic Pain
• Ymis Barroeta – The Future of Food: Clean Eating Without Toxins
• Dr. Russell Jaffe – Food and Chemicals: A Hidden Cause of Disease

Wednesday July 23 – Aging Well

• John Rowley – Power of positive fitness
• Dan Ritchie, PhD – Exercises to Improve Your Balance, Mobility and Agility at Any Age
• Dr. Jeffrey Moss – Sarcopenia: How Age-Related Muscle Loss Contributes to Chronic Health Issues
• Dr. John Brimhall – 6 Steps to Maintaining Wellness At Any Age

Dates: July 14 – 23
Price: FREE
Where: Online!
Find Out More Here: https://paleo.com.au/Functional-Health

So even if you can only spare half an hour this week, check out these two free events – you never know, it could change your life!

40 Essential Paleo Kitchen Gadgets

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Call yourself paleo? Not unless you use these essential gadgets you’re not…

1. A strawberry hull remover

You haven’t been doing this by hand have you?

2. The egg cuber

Essential for packed lunches and picnics to ensure your eggs don't roll away.

3. Dedicated fruit and veg choppers…

I hope you aren't using a knife? Oh no, you need a dedicated chopping tool for each variety of fruit and vegetable you use. Introducing the banana and strawberry chopper

4. A chop stir

You've not been wasting your time chopping and stirring separately have you?

5. The robo stir

Use a spoon you say?

6. The capsicum/ bell pepper preparer

Those seeds in the middle, you aren't meant to eat them you know… this gadget removes the seeds. But you do still need a knife to chop the pepper up. So that’s erm, worthwhile.

7. Herb scissors

How else are you supposed to cut herbs?

8. The flavour injector

Because a marinade is just too marinade-y

9. The lettuce karate chopper

Clearly a knife or bare hands is too damaging for lettuce. You need to use a dedicated plastic karate chopper instead.

10. A pineapple slicer

Another fruit you've been cutting up all wrong. You need a pineapple slicer.

11. Avocado slicer

Don't even think of using a knife when this is available

12. The banana saver

For all those times a whole banana is just too much

13. The apple peeler/ corer

How else are you going to peel it?

14. The cherry pitter

You mustn't eat the stones you know

15. A mayonnaise knife

How have you been getting your paleo mayo out of the jar?

16. The omelette maker

Because using a pan is just too complex

17. Better bagger

To make sure your bags stay open and upright when you’re filling them. Just what every kitchen needs.

18. Finger spoons

Well cavemen didn't have proper cutlery did they?

19. Microwave bacon tool

Because microwaved bacon just doesn't compare to oven cooked bacon

20. The garlic peeler

There is no other way

21. Egg slicer

For when you don't want to eat a whole egg

22. Kiwi scoop

Looks remarkably similar to that other device. What’s is called… oh yes – a spoon.

23. The butter warmer

Cold butter, urgh.

24. Pickle picker

How else are you going to get pickles out?

25. Asparagus peeler

Asparagus. Peel it.

26. Nutmeg slicer

What do you mean, you haven't been slicing your nutmegs in a dedicated slicer?

27. Garlic roaster

Yep

28. Melon deseeder

You've got to get those seeds out properly.

29. Left handed wooden spatula

Essential for the left hander in your household.

30. Olive spoon

Well, if you're going to eat olives, you're going to need to get hold of them.

31. Self stirring mug

For your bullet proof coffee fix.

32. Towel-matic

Because it would be unhygenic to use your HANDS to tear off some paper towel.

33. Mango splitter

Surely everyone has one of these?

34. The mushroom brush

You've got to get the mud off somehow.

35. Grapefruit segmenter

It's of vital importance to make sure your grapefruit is in equal sized segments.

36. Egg cracker

You know some of those recipes that ask for an egg? Well that means minus the shell, hence the need for this nifty gadget.

37. Tomato slicing tongs

Like a bit of tomato in your salad, but don't want tomato hands?

38. Tomato slicer

Probably a good idea to have a back up tomato slicing option too.

39. Onion goggles

There's no excuse for tears when cutting onions.

40. Egg scrambler

Every wondered how to make scrambled eggs? Wonder no more!

Do you have any of these super handy gadgets in your paleo kitchen? I'd love to hear which other tools you have hiding in your kitchen cupboards!

My Aldi paleo shopping list

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I have a confession… I don’t grow all of my own food or shop exclusively from farmers markets, organic butchers and fishmongers. With a long commute and long hours, I often just don’t have the time to source my food in the way I’d like. Believe it or not, I've found Aldi can be a fairly good place to buy Paleo friendly food. Whilst it’s clearly not the same as knowing the farm(er) your food came from, I think it can be a good compromise. It also tends to be far cheaper than my other local supermarket options (i.e. Coles and Woolworths).

I thought I’d share with you my Aldi paleo picks…

Meat & Poultry

Aldi sell “Highland Park” beef – it’s grass-fed! We like grass-fed! As you know, I don’t buy mince/ ground beef, but I have tried the Highland Park Steaks ($17.99 – $25.99/kg depending on the cut)

They also stock Willowton free range chicken (thighs, breast and drumsticks)

Butter

Butter is another good buy (but is it paleo?) as Aldi have an organic butter for under $3 a pack

Nuts

Nuts are another staple that I use just for a snack, in a no-oatmeal or occasionally for a bit of paleo baking. I've seen the Forresters brand of natural almonds and also raw walnuts in my local Aldi.

Eggs

I've not actually tried Aldi’s eggs yet, but they do sell free range eggs.

Oil

Whilst I've never seen coconut oil in Aldi, they do have an Australian olive oil that seems quite good for just under $5.

Berries

My final paleo in a pinch purchase at Aldi is frozen berries (Sweet Haven brand), which are handy to keep in the freezer for smoothies or even a quick ice cream.

Can You Really Do Paleo at Aldi? Absolutely.

While it’s ideal to source food from farmers markets and local producers, the reality is that many of us juggle busy schedules and tight budgets. Aldi offers a surprisingly solid range of Paleo-friendly staples — from grass-fed beef and free-range chicken to frozen berries, raw nuts, and olive oil.

If you're following a Paleo diet in Australia, Aldi can be a great backup or even your go-to for the basics. It might not stock everything (like coconut oil or bone broth), but for everyday items, it’s a cost-effective and time-saving option that helps you stick to your Paleo goals.

As with any supermarket, the key is label-reading and making conscious choices. Stock up when you find good items, and keep your freezer, pantry, and fridge filled with Paleo staples that work for your lifestyle.

Have you discovered any great Paleo-friendly finds at Aldi lately? Let me know in the comments — I’d love to add them to the list!

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Ask the Paleosphere: What’s the Deal with Dairy?

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It’s all very well reading the Paleo theory about why we should and shouldn't consume certain foods, but what I find most valuable is finding out how people actually eat – and how different foods affect them.

With over 79,000 followers on the Paleo Network’s Facebook page, it’s become a great place to ask questions. A lot of the questions I've been asking seem to resonate with a lot of people, so I thought it would be useful to share some of the questions here.

Dairy seems to be a source of a lot of controversy in the Paleo-sphere. Whenever I post about dairy, I get equally large numbers of people condemning me for mentioning it, as I do people who comment that they enjoy it regularly in their diet. I don’t agree with taking a dogmatic approach to “Paleo” – surely it’s more important to learn how you tolerate things like dairy and eat accordingly?

So when I asked my Facebook followers for their thoughts on dairy – what did they say?

Out of 218 people who left a comment, I counted 48% of people avoid dairy – and 52% of people do consume it. However, in almost all cases those who consume dairy seem to do so with quite limited constraints.

Limiting dairy

Of those who eat dairy, almost everyone said that they do so “in moderation”, with most people only eating a certain type of dairy, and avoiding others. Some of the responses included:

Fermented
Only cheese
Fermented
Yoghurt only
Raw & organic
Kerrygold butter only
Fermented full fat only
Butter & cheese minimal
Can’t do milk but eat cheese
I use cheese as a condiment on occasion
Only sour cream, aged cheese and buttah
Only raw dairy from grass-fed Jersey cattle
I can never give up fine cheese and ice cream!
Yes but only pure grass fed! Bio dynamic etc!
Only a bit in my Coffee, and only goat's milk
I love my cheese so allow a little as a treat and kefir
Butter and a very limited amount of special cheeses
Only organic butter and a tiny smidge of occasional cheese
Grassfed always – raw and local when possible. One serving a day.
I'll only ever have a tiny bit of white cheese that hasn't been processed a lot.

Why avoid it?

It seems that most of the people who avoid dairy, do so being aware that their bodies do not tolerate it well. Here are some of the reasons people gave as to why they don’t consume dairy:

No, it makes me sick
Cannot handle the casein.
My tummy doesn't tolerate it
Gives me pimples but I love it.
Gives me bloating & bad skin.
I break out with eczema and asthma.
It gives me Brain fog and belly aches!
My heart says yay, but my tummy says nay
Hot flashes stopped when dairy was eliminated!
My body does not like and it causes inflammation
Never did work well with me – since childhood.
I may love dairy, but it definitely sets off my auto immune disorders.
I dream of cheese but unfortunately the casein protein in it burns my GI tract
In very small amounts. It causes acne for me. I'm 40 and just figured this out!
Yay for me but nay for my 20 months old. Makes him as constipated as anything.
Allowed it to creep back in last year, felt crap and body composition/weight plateued.
Quitting dairy is the only thing that cured my skin condition I've had since childhood (keratosis pilarus)
I've learned the hard way after a dose of post surgery pancreatitis. It's extremely alarming that people would suffer like I have at their own hand.
I didn't worry about my normal no-dairy or no-grain for about ten days over Christmas and now my forehead and chin have lots of pimples. Yuck!

Alternatives?

Quite a few people commented on alternatives that they use instead of dairy, with the most common being:

Almond milk
Coconut milk/ cream
Coconut Yoghurt
Hazlenut milk
And, er, Soy (I think this person maybe didn't realise they were on a Paleo page?)

It’s not dairy…

There were also quite a few comments from people who only have almond milk, or eggs – and others pointing out that eggs aren't dairy – and that almonds don’t have udders…

I’d love to hear your perspective on dairy. Do you consume it – and why? Please share in the comments below. Also, if you have a question that you’d like a broader perspective on, please let me know and I’ll post it on Facebook.

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What to Expect from the Thyroid Summit

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The more I've been looking into my own health (which all started with my inability to lose weight), the more thyroid issues seem to be involved. The standard tests show everything is “normal”, which clearly isn't the case. Which is why it’s great timing that the Thyroid Summit is about to start.

The Thyroid Summit is going to be more educational and more informative than any health event in the past decade. It’s fun, it’s life-changing and better yet, it’s ONLINE and FREE from 2^nd to 9^th June 2014*.

America’s Pharmacist Suzy Cohen and Dr. David Brownstein created The Thyroid Summit because they both had personal experiences with undiagnosed thyroid illness. The frustration of chronic illness and the lack of proper testing and treatment leaves people sick and tired for many years. They want to stop the madness and help people, so they’re on this mission to spread the word of good health! It’s a great feeling to pay it forward, and you can help!

WHY ATTEND?

The Thyroid Summit brings together more than 30 of the world’s leading authorities on thyroid wellness. You don’t have to fly anywhere. You don’t have to wait in long lines. You don’t have to watch from the back of a room. You don’t have to spend another dime to hear what the experts have to say. It’s all free!

Why conventional medicine has failed most thyroid patients
What are the best lab tests to order
Which blood test you don’t need
Why you’re always the coldest one in the room
What are the best ranges for certain blood tests (because your lab “normals” are not ideal)

It doesn't stop there! You’ll get the most up-to-date information about:

Which natural remedies work for Graves’ disease, Hashimoto’s, hypothyroidism, and cancer
The connection between thyroid hormones and pregnancy, PMS and post-partum depression
How to finally lose those last few pounds or more!
What supplements can make your hair and nails grow faster
How to relieve anxiety, depression and other emotional problems related to low thyroid
And much more!

Sounds amazing, right?

Here are a few of the incredible presenters:

David Brownstein, MD
Holistic Options for Thyroid Disease and Cancer

Suzy Cohen, RPh
Thyroid Healthy: Lose Weight, Look Beautiful and Live the Life You Imagine

Jacob Teitelbaum, MD
Shine Program: 5 Simple Steps to Overcome Fatigue and Thyroid Disorders

Kent Holtorf, MD
Don’t Fall Through the Cracks: Safely and Effectively Treat Your Thyroid Condition

Hyla Cass, MD
A Holistic Psychiatrist’s Approach to Thyroid Disorders

Jean Dodds, DVM
Our Pets: Could Your Dog or Cat Have Thyroid Disease?

Greg Emerson, MD
Stress, Anxiety, Anger and the Relationship to Thyroid Hormone

Jonathan Wright, MD
How to Optimize Thyroid Function

Ben Lynch, ND
Folic Acid, Methylation and the Connection to Low Thyroid

Aristo Vojdani, PhD, MSc, MT
The Most Important Lab Tests You Should Take and Multiple Chemical Sensitivity

With over 30 additional presenters sharing their wealth of knowledge. This invaluable (and FREE) resource is intended for men and women everywhere!

Better yet, if you register today, you’ll have access to the following FREE GIFT as soon as you register!
Mike Adams, Health Ranger from NaturalNews.com, is bold enough to tell the world the truth about “Everyday Pollutants that Poison Your Thyroid,” and what you can do to protect yourself.

The impact of radiation from Fukushima on your thyroid
Strange fibers and fragments in your food that make you sick
The dangers of vaccinating your child and the flu vaccine
How fluoride is hidden in your medicine, food, water and thyroid gland

Come listen to The Thyroid Summit ONLINE for FREE and be inspired from 2^nd to 9^th June, 2014

I’ll see you at the Summit!

*Note a different 4/ 5 presentations are shown each day, each available for 24 hours only – so I highly recommend you work out which ones you're most interested in (see the schedule here) to make sure you don't miss them!

After the Summit: What I Learnt and What I'm Doing Differently

Having attended every day of the Thyroid Summit, I’ve walked away with an entirely new level of understanding about how thyroid health impacts every aspect of wellbeing – from energy and metabolism to mood and even fertility. Hearing from over 30 leading practitioners gave me perspectives I hadn’t come across before, and for the first time, I feel genuinely empowered to take charge of my thyroid health.

Thyroid Red Flags You Shouldn't Ignore

One of the most practical takeaways from the Summit was how often thyroid symptoms are brushed off as “normal” ageing or stress-related. Yet subtle signs like thinning eyebrows, persistent brain fog, brittle nails, and fatigue – even after a full night's sleep – can all point to an underactive thyroid. I’ve now made it a point to track symptoms like these and bring them up assertively during health consultations.

Functional Testing Over Standard Thyroid Panels

Standard thyroid tests usually measure just TSH and maybe T4. But what I learnt at the Summit is that these markers alone don’t tell the full story. Functional medicine practitioners recommend a more comprehensive panel, including:

TSH
Free T4 and Free T3
Reverse T3
Thyroid antibodies (TPO and TgAb)

I’ve already asked my doctor to run these tests, and if they won't, I’ll consider a private lab route instead. It’s just too important.

Nutrition: A Game Changer for Thyroid Support

So many speakers reinforced the impact diet can have on thyroid function. While I already follow a Paleo lifestyle, I’ve now fine-tuned my diet even further to support thyroid health. This includes:

Adding more selenium-rich foods like Brazil nuts and eggs
Prioritising iodine sources from seaweed and seafood
Cutting down even further on goitrogenic raw cruciferous vegetables like raw kale
Ensuring I get enough zinc, magnesium, and B vitamins through real food and targeted supplementation

The Summit also highlighted how gluten can trigger autoimmune thyroid issues like Hashimoto’s, so my commitment to staying gluten-free has never felt more justified.

Mind-Body Connection: The Thyroid-Stress Link

Another huge takeaway was the impact of emotional health on thyroid function. Several speakers emphasised that chronic stress can disrupt hormone balance, worsen adrenal fatigue, and trigger autoimmune responses. Since then, I’ve been making conscious changes like:

Building in more daily downtime and rest
Using guided meditation apps for stress reduction
Blocking out my calendar to avoid overcommitting
Spending more time in nature (especially barefoot on the grass – hello, grounding!)

Supplements I’m Exploring

I’m very cautious about supplements, but after the Summit, I now understand the value of personalised supplementation – especially for nutrients difficult to obtain from food alone. Based on common recommendations shared by speakers, I’ve started researching (and where appropriate, introducing) the following:

Selenium (but not more than 200mcg daily)
L-Tyrosine to support T4 to T3 conversion
Adaptogens like Ashwagandha to help manage stress
High-quality Omega-3s to reduce inflammation

Of course, always consult with a qualified practitioner before starting anything new!

The Summit's Impact on My Long-Term Health Goals

Before the Thyroid Summit, I honestly felt stuck. My weight loss had plateaued, I had unexplained fatigue, and “normal” test results left me without answers. Now, I’ve got a new plan of action, more tools in my kit, and a renewed sense of control over my health.

If you’re reading this after the Summit has ended, don’t worry – some of the presentations might still be available for purchase. But even if they aren’t, I’d highly recommend exploring the presenters' websites, books, and social media channels. Many of them offer free resources that continue the learning.

As I continue my thyroid healing journey, I’ll be sharing what works and what doesn’t here on the blog. I know I’m not the only one navigating this – so if any of this resonates with you, please do comment or get in touch. Let’s keep the conversation going.

What’s Next?

I'm considering joining a small group program that several of the Summit speakers offer, focused on thyroid health and healing. It’s reassuring to know that there are communities out there dealing with the same challenges. There’s something incredibly empowering about not doing it alone.

If you’ve been told your thyroid is “normal” but you still feel anything but – please, dig deeper. Don’t settle. Your energy, mood, weight, and wellbeing are too important. The information is out there. You just have to know where to look.

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Do You Do This Health & Beauty Ritual?

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The ancient concept of Oil Pulling is enjoying somewhat of a renaissance in the modern health movement. The concept is a simple enough; you use a high quality, plant based oil (i.e. coconut oil) as a ‘mouthwash’ for between 15 and 20 minutes. But are there more benefits to this tradition than you might expect?

The practice of Oil Pulling originated in India thousands of years ago. It is mentioned in ancient Ayurvedic texts, first referred to as Kavala Gandoosha or Kavala Graha. It is used mainly for improving oral health; it has been proven to cut through plaque and toxins in the mouth very effectively. It is also a natural teeth whitener, and has a profound impact on halitosis – whilst more serious conditions such as mouth ulcers, bleeding gums and even gingivitis have been treated using Oil Pulling.

However, research a little further, and you will find that Oil Pulling can be used as a detoxifier not just for the mouth, but for the whole body. Oil Pulling has been shown to benefit troublesome skin conditions, such as eczema and acne, as well as hormonal imbalances – particularly those associated with the thyroid gland. Look a little further again, and you’ll find people who have used Oil Pulling to treat bacterial infections, breathing difficulties and to improve their kidney function. The practice is now attracting plenty of attention, especially from Holistic Practitioners, due to the wide range of conditions it has been shown to improve.

How to Oil Pull

If you’re interested in trying out Oil Pulling for yourself, it’s a very simple (albeit relatively time consuming) practice to follow. Select a high quality, cold pressed oil; extra virgin olive oil, avocado oil and sesame oil are all great choices, but personally, I opt for melted coconut oil. Its antimicrobial powers are already proven, there’s always some in my cupboard, and I love the taste!

Take 1 – 2 tbsp of the oil in your mouth, and swish for 20 minutes. According to research, this time period is crucial. Any shorter, and there is not adequate time to break down the toxins and bacteria. Any longer, and these toxins may be reabsorbed into the body. 20 minutes may seem like a fairly long time, but it goes pretty quickly if you incorporate it with other tasks, such as a leisurely morning walk. Just try not to bump into anyone who wants to chat along the way! Once the 20 minutes are up, rinse well with warm water before brushing as normal.

Ideally, this process should be repeated at least three times per week for best results. Due to the powerful detoxing effects oil pulling has on the body, some people have reported symptoms of a detox reaction during their first few days of Oil Pulling. These symptoms are pretty rare however, and don’t seem to reach any further than sinus problems (such as congestion) and minor headaches.

The Best Times to Practise Oil Pulling

While oil pulling can be done at any time of day, many practitioners suggest doing it first thing in the morning on an empty stomach. This is because your body has spent the night detoxifying and releasing toxins into the oral cavity. Swishing oil first thing helps capture and remove these toxins before food or drink is introduced. It’s also a peaceful way to ease into the day, and can be part of a mindful morning routine.

Some people also choose to oil pull before bed, believing it aids oral hygiene overnight. However, if you're pressed for time or can't handle 20 minutes in the morning, doing it later in the day is still beneficial. The key is consistency rather than the exact time of day.

What Oil Should You Use for Oil Pulling?

The type of oil you use can affect your experience and the results. Coconut oil is a popular choice, largely due to its antimicrobial properties and pleasant taste. It contains lauric acid, which has proven antibacterial and antifungal qualities. Sesame oil, used traditionally in Ayurvedic practices, is another excellent option and has been studied for its effects on reducing plaque and improving gingival health.

Sunflower oil is also occasionally used, though it's not as common within the Paleo community. Cold-pressed oils are ideal, as they retain more of their natural nutrients and active compounds. Make sure the oil is high quality, unrefined, and organic where possible to avoid introducing unwanted chemicals or processing by-products into your body.

Common Mistakes to Avoid When Oil Pulling

Though oil pulling is a relatively straightforward practice, there are a few mistakes beginners often make:

Swallowing the oil: It’s critical not to swallow the oil once it’s been swished. It contains bacteria, toxins, and debris that you’re trying to eliminate.
Spitting into the sink: Especially if you’re using coconut oil, it can solidify and clog your pipes. Always spit into the bin instead.
Pulling for too short a time: Less than 15 minutes won’t allow the oil to fully emulsify and bind with the toxins.
Skipping regular brushing: Oil pulling should complement, not replace, standard oral hygiene practices like brushing and flossing.

Supporting Your Body During Detox

If you do experience minor detox reactions such as headaches or sinus pressure in the first few days, this may be your body adjusting. Supporting your system during this time can ease the transition. Drink plenty of filtered water, eat nourishing whole foods, and consider taking it easy on caffeine and alcohol. Some also find that pairing oil pulling with other gentle detox strategies, like dry body brushing or herbal teas, enhances results.

Scientific Studies and Evidence

While many advocates swear by oil pulling, it's worth noting that large-scale scientific studies are limited. That said, smaller studies have shown promising results. For instance, a 2008 study published in the Indian Journal of Dental Research found that oil pulling with sesame oil significantly reduced plaque-induced gingivitis. Another 2011 study demonstrated that coconut oil pulling reduced Streptococcus mutans, one of the primary bacteria involved in tooth decay, within two weeks.

Though more research is needed to validate broader health claims, the current evidence supports its role in oral health. At the very least, it's a natural and inexpensive complement to a wellness routine.

Can Oil Pulling Help With Bad Breath?

One of the most commonly cited benefits of oil pulling is its ability to reduce or eliminate halitosis. Unlike mints or sprays that merely mask bad breath, oil pulling tackles the root causes by removing odour-causing bacteria and food particles from the mouth. Regular oil pulling has been shown to be just as effective, if not more so, than traditional mouthwashes containing chlorhexidine – and without the chemical aftertaste or risk of staining teeth.

Incorporating Oil Pulling Into Your Paleo Lifestyle

For those already living a Paleo lifestyle, oil pulling fits in seamlessly. The practice honours ancestral wisdom and relies on natural, minimally processed ingredients. It supports the core tenets of Paleo by avoiding synthetic chemicals and focusing on what the body was designed to do. You may already be using coconut oil in your cooking or skincare – this is just one more way to benefit from it.

As with any health habit, it works best when it's part of a bigger picture. Combining oil pulling with nutrient-dense food, stress reduction, movement, and sleep creates a powerful foundation for health. Consider it one more tool in your kit, especially if you're working on improving digestion, immune function, or oral hygiene.

Can Children Oil Pull?

Oil pulling can be safe for children, but only once they are old enough to understand not to swallow the oil. For younger children, a full 20-minute session might not be realistic, but even a few minutes can still be beneficial. Always supervise closely and start with a teaspoon rather than a full tablespoon of oil. Choose an oil with a mild taste, such as coconut or avocado, to make the process more palatable.

Is Oil Pulling Worth Trying?

If you're curious and enjoy experimenting with natural wellness practices, oil pulling is certainly worth a go. It’s low-cost, minimally invasive, and could have noticeable results for your oral health. Many people report brighter teeth, fresher breath, and a cleaner mouth feel after just a few sessions. Others notice subtler changes in digestion, sinus clarity, or skin condition over time.

It may not be a miracle cure for every ailment, but as part of a holistic health regime, it can play a valuable role. Like any wellness ritual, the key is consistency and listening to your body.

Have You Tried It Yet?

If you’re new to oil pulling, start slowly – perhaps just twice a week to begin with – and monitor how you feel. Keep a journal of any changes you notice, even small ones. Everyone’s body is different, and what works well for one person may need adjusting for another.

I’d love to hear from you if you’ve had experiences with oil pulling, whether it’s transformed your oral health, cleared up your skin, or simply become a peaceful way to start your day. Let me know in the comments below!

Which Fats & Oils Do You Actually Use?

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All of the Paleo blogs you read rave about Coconut oil – but is this the fat people really use? I asked the followers of my Facebook page The Paleo Network this exact question:

Which fat and oils do you use?

And with over 300 mentions of different fats and oils, guess which was the most popular?!

That’s right – Coconut Oil with 48% of all the votes!

Unsurprisingly, Olive Oil was the second most popular at almost 12%, followed by butter, Ghee, Bacon Fat, Avocado, Lard, Tallow then Duck Fat. Less popular, with a few mentions were Grape Seed Oil, Walnut, Dripping, Macadamia Oil, Chicken Fat, Hemp Oil, Oil, Rice Bran and Safflower Oil – see the full list below:

Coconut Oil 48.0%
Olive Oil 11.7%
Butter 9.0%
Ghee 7.7%
Bacon Fat 7.0%
Avocado Oil 5.3%
Lard 3.0%
Tallow 2.0%
Duck Fat 1.3%
Grape Seed Oil 1.0%
Walnut 1.0%
Dripping 0.7%
Macadamia Oil 0.7%
Chicken Fat 0.3%
Hemp Oil 0.3%
Palm Oil 0.3%
Rice Bran 0.3%
Safflower Oil 0.3%

Temperature?

A lot of people were quick to point out that they are very careful to choose their oil/ fat carefully depending on temperature (for instance, saying that they only use olive oil at low temperatures or over salads, and use coconut oil for cooking at higher temperatures)

• Organic cold pressed Coconut high temps and anything lower than 350 I use olive oil
• Coconut, ghee, bacon fat, and at low temps (like my oven roasted tomatoes) I use flavoured olive oil.
• Don't cook with olive oil at high temps!!
• Coconut oil for cooking olive oil for salads
• Don't use anything that is liquid at room temperature as when it gets heated to a certain temperature they turn into hydrogenated fat… Use anything that is solid at took temperature as the compounds are more stable… Use raw organic coconut oil or organic butter
• Coconut oil and ghee depending on what im cooking Olive Oil for salads.
• Is grape seed oil acceptable? I like it as an alternative for high temps.

Experimentation

There were also a lot of you who have a favourite oil, but expressed an interest in trying a new oil, or even rendering your own:

• I'm going to try ghee
• I might try some goose fat
• Heard of walnut but haven't tried it yet.
• I do want to try making ghee.

Quality

Quality is clearly a high priority to everyone, pretty much everyone pointed out they use grass-fed butter, or Extra Virgin Olive Oil. There were a lot of comments like this one:

• All either organic or from pastured/free range animals.

Taste

A lot of people just hate the taste of coconut oil too… it’s definitely worth trying it in different dishes, and also trying other brands. Whilst refined coconut oils don't have the coconutty taste – they are refined oils, so not ideal…

• My partner dislikes coconut flavor. Does it taste very coconutty?
• Is there a coconut oil that doesn't have a strong flavour or does all coconut oil make everything you're cooking coconut flavoured …. ?
• I don't like coconut but coconut oil doesn't really taste of it. I don't mind chicken fish or eggs with coconut oil but not red meat

The Right Fats for the Right Job

It’s clear from the poll that coconut oil dominates Paleo kitchens—but there’s a much bigger conversation to be had about fats and oils. Not all fats are created equal, and depending on how you’re cooking, storing, or sourcing them, they can either support your health or become a hidden cause of inflammation. Knowing the differences between these fats—how they behave under heat, how they’re processed, and what nutritional value they bring—is essential for a truly optimal Paleo approach.

Smoke Points: Why Temperature Matters

One of the most important factors in choosing a cooking fat is its smoke point. This is the temperature at which the oil begins to break down, releasing harmful compounds and creating a burnt or bitter taste. Oils high in polyunsaturated fats (like sunflower or safflower oil) have relatively low smoke points and are prone to oxidation, which is why they’re avoided in Paleo cooking altogether.

Coconut oil: Smoke point around 175–200°C depending on refinement. Great for medium to high heat cooking and baking.
Ghee: Very high smoke point (~250°C). Perfect for frying, sautéing, and roasting.
Olive oil: Extra virgin has a smoke point around 160–190°C. Best for drizzling over cooked foods or low-heat applications like slow roasting.
Avocado oil: Exceptionally high smoke point (up to 270°C). One of the best all-purpose fats for high-heat cooking.
Butter: Moderate smoke point (~150–175°C). Adds excellent flavour to pan-cooked dishes, but can burn easily.

Understanding when and how to use each fat can help maximise flavour and nutrient retention while avoiding the harmful effects of overheating fragile oils.

Animal Fats: Rediscovering Traditional Wisdom

In pre-industrial times, people cooked primarily with rendered animal fats—like lard, tallow, duck fat, and dripping. These fats are highly stable, rich in fat-soluble vitamins, and align well with a Paleo or ancestral eating template. Plus, they’re a sustainable choice if you’re nose-to-tail eating and rendering fats from animals you already consume.

Lard: Rendered pork fat, mild in flavour, ideal for frying or making flaky crusts (for primal pies!).
Tallow: Rendered beef fat, perfect for deep frying or roasting root vegetables.
Duck fat: Decadent and delicious, duck fat is perfect for crisping up roast potatoes or cooking greens.

When sourcing animal fats, the same rule applies: quality matters. Always choose fats from pastured or grass-fed animals to avoid residues from hormones, antibiotics, and poor diets.

Cold-Pressed vs Refined Oils

Another key distinction is how your oil is extracted. Cold-pressed or unrefined oils are mechanically pressed without heat or chemicals, preserving their nutritional integrity. Refined oils undergo high-heat and chemical processing, often bleaching, deodorising, and stripping the oil of antioxidants and flavour.

That said, some refined oils—like expeller-pressed avocado oil—are relatively stable and suitable for cooking. But in general, the more natural and less processed, the better. Choose oils in dark glass bottles to protect against oxidation, and store them in a cool, dark place to extend their shelf life.

Balancing Omega-3 and Omega-6

It’s not just about which fat, but about your overall fat profile. The modern diet is overwhelmingly skewed towards omega-6 fats (from vegetable oils and processed foods), which promote inflammation when not balanced by sufficient omega-3 intake. The Paleo diet, when followed properly, helps restore this balance by prioritising omega-3-rich foods like grass-fed meat, wild-caught fish, and certain fats like flaxseed and walnut oil (used raw).

For everyday use, prioritise monounsaturated and saturated fats like:

Coconut oil
Olive oil (for cold use)
Avocado oil
Ghee and butter (if tolerated)

And aim to limit or completely eliminate:

Soybean oil
Canola oil
Corn oil
Safflower and sunflower oils (unless cold-pressed and used raw)

Flavour, Preference & Flexibility

Let’s not forget the importance of flavour. Some fats—like coconut oil—have strong taste profiles that don’t work in every dish. This is where having multiple options can be useful. Avocado oil is nearly flavourless, making it ideal for baking or when you don’t want to affect the dish’s overall taste. Ghee has a rich, nutty flavour that complements Indian, Middle Eastern, and roasted vegetable dishes beautifully. Duck fat is luxurious but might overpower delicate ingredients.

And of course, personal preference matters. Some people simply don’t enjoy the taste of certain fats. If you’re struggling with coconut oil, try a deodorised version (but not hydrogenated), or use it in recipes with strong flavours like curry or chilli where the coconut note is less noticeable.

Rendering Your Own Fats

One of the most empowering things you can do in the kitchen is render your own fats. Not only does this ensure the quality of the fat, but it also supports a more sustainable, less wasteful way of eating. You can render tallow from beef suet, lard from pork back fat, or even chicken fat (schmaltz) from leftover skins and trimmings. Store your rendered fats in glass jars in the fridge and use them as needed—they’ll last for months.

Tips for Fat Success in a Paleo Kitchen

Rotate your fats for nutrient variety.
Use ghee or tallow for high-heat cooking like frying or roasting.
Use extra virgin olive oil or walnut oil for salad dressings and dips.
Store oils in dark bottles in a cool place to prevent rancidity.
Always avoid hydrogenated or highly processed vegetable oils.

Final Thoughts

Whether you're a coconut oil devotee or just branching out into tallow and ghee, understanding the roles of different fats can take your Paleo meals to the next level. It’s not about sticking to one “perfect” fat—it’s about matching the right fat to the job, prioritising quality, and making flavour and nutrition work together in your kitchen.

So, what fats are your go-to staples—and which are you curious to try? Let us know in the comments below!