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How Losing Weight Almost Killed Me

This post, on the surface, hasn't got much to do with the paleo diet. It’s also pretty self indulgent. I’m writing this post in the hope that people who relate to anything I’m about to write below, will get in touch. Perhaps we’ll be able to compare our stories – maybe someone will point out similarities we hadn't even considered?

Apologies – this is a long post, you might want to make a cup of tea first…

So, let’s go back. In early 2010 I lost weight, A lot of weight. About 20kg (44lb) in fact. I found out about paleo, completely transformed my diet, started walking/ running to work and developed a mild addiction to taking dance classes. Over the three months I lost the weight, I could almost see it falling off. Every day at work people would comment. But then as quickly as the weight loss began, it stopped. A huge plateau (I’ll be writing a lot more about this in future posts). I remained 17kg lighter, and didn't put any back on.

Around three months after my weight hit a plateau, I travelled back to the UK for the wedding of one of my oldest school friends (that makes her sound old, but you know what I mean). This is a long, long journey, that I’d made several times before. I had never been as slim and physically fit as I was then; I felt great and was itching to show my family and friends in England the new me.

The Flight

It’s a long old flight, is Sydney to London. I opted for the shortest time, a mere 26 hours, meaning I had just a couple of hours stopover in Singapore. I've always been cautious on flights, walking around lots, moving my feet and ankles constantly and wearing flight socks. I even special-ordered my flight meals, with the aim of keeping to my healthy paleo diet. I never drink alcohol on long haul flights, and even carried my own water bottle to make sure I kept hydrated. I must have been one of the most health-cautious passengers on the entire plane.

So I got to England, went to the wedding, saw my friends and family and generally had a great time. Due to the level of fitness I’d built up, I went out for a few runs during my trip. I had been diagnosed with asthma in 2005, but it had almost disappeared earlier that year, after adopting a paleo diet – or so I thought*. In England, on my last run, I really struggled to breathe. Really struggled. In this situation in the past using my inhaler wasn't an instant remedy, but it always made breathing a bit easier. This time however, it didn't even touch my breathing difficulties, which was quite scary. I put it down to the change in climate (that November in the UK was pretty cold and wet) and decided not to do any more runs until I got back to the Australian sunshine.

Towards the end of my trip I’d started to feel, what I assumed was, a really uncomfortable heartburn sensation. My “asthma” wasn't improving either. The pain got progressively worse – and I did think it odd that it didn't seem to make a difference whether or not I’d eaten. I chose to blame it on eating white potatoes for the first time in ages – see – proof that paleo is the right way to eat!

I left England, with what had become quite constant pain, and headed to Bangkok, Thailand. I had a few days planned to see the sights, before heading back home, to Sydney.

Bangkok

When I woke up on my first morning in Bangkok, I was in a lot of pain. I knew it was my lungs, and I kind of knew it was a “serious” pain. To breathe, I had to double over and take very shallow breaths. For some stupid reason, the night before I had thought it a great idea to unpack my suitcase so I could repack it neatly the following day. It took me most of the day to repack as the pain was so great, and the effort so exhausting. I had to sleep sitting upright, but as I needed to bend forward to breath – and was in pain, and scared – I didn't get any sleep.

I foolishly decided not to tell anyone, whether in Thailand or back home. I knew if I did, I’d have to go to a Thai hospital, and my panicked self thought that would not be a good thing**. So somehow, I and my suitcase, made it to the airport and through check in, despite being doubled up and probably quite obviously in pain. Very, very foolish, I know.

I got back home to Sydney, made it through what seemed like a never ending queue for immigration and went immediately to my doctor. After hearing I’d just got off a long haul flight, my doctor was very concerned and called the emergency department of the nearby hospital, to tell them I was coming. I declined her suggestion of an ambulance, and drove myself, feeling scared, but relieved it was all about to be sorted out and this horrific pain might actually stop.

I didn't meet any of the non-flying risk factors associated with Deep Vein Thrombosis (DVT) as I was young, a non smoker, didn't have it in the family, hadn't had surgery and was not taking the contraceptive pill. So I was given an x-ray, which (of course) gave me the all clear. I was told it was probably muscular, and to go back to my doctors in a week if it hadn't improved. I knew it wasn't muscular – but these were the experts – the x-ray showed nothing – they had to be right?

At this point, the story goes off on a bit of a tangent, which I’ll include for completeness, but feel free to skip…

Anaphylaxis

Before being discharged, the nurse gave me some Nurofen to help with the “muscle pain”. I’d already told her I was allergic to drugs like aspirin and ibuprofen, but just to be safe, I asked her if that was definitely ok for me to take, since I was allergic to aspirin and ibuprofen. She went away and “checked” and came back to assure me it’s fine, take them. I knew Nurofen make ibruphen, but since it’s a brand name, I assumed they must make other drugs too and took the two white pills she gave me from the little plastic cup and off home I went.***

I got home and was heading to the shower when my face began to feel really odd and tight. It felt odder and odder by the second. I went back downstairs, where my housemate took one look at me and told me to get straight back in the car. I thought it odd that Kev kept looking at me and telling me it had almost gone, whilst at the same time driving fast and straight through several dodgy amber lights… most unusual behaviour.

As soon as I got back to Emergency, they took one look at me, realised I was having an anaphylactic shock and took me straight to the resuscitation area, despite the fact there was a huge queue – and I hadn’t even filled the registration form in. I then had seven doctors and nurses around me and was being given adrenaline in one arm, and antihistamine in the other – as well as wearing a mask giving me more adrenaline (and who knows what else). All I could see was a little corner of my hand, tight, swollen and covered in bright red hives. I could feel my face was tight and swollen. I really thought I was going to die****. After a while the anaphylaxis went away and I started to feel more relaxed (except for the shaking, which I think is a result of the adrenaline) – but then it came back again. Round two followed – more adrenaline, more doctors, more fear – before finally, it went away and stayed away. I spent the night in the emergency medical unit being monitored every 30 minutes or so. Everyone had completely forgotten about my chest pain, and I was still recovering from the adrenaline and shock.

Back to the main story….

The chest pain. I went back to work a couple of days after the anaphylactic incident and spent the week trying to carry on as normal, it was just muscle pain after all. I forced myself to go on walks at lunchtime, but it was excruciatingly painful. That Saturday morning, I went straight back to my doctor, who was horrified and convinced it wasn’t muscle pain. She sent me straight back to emergency, who this time did lots of other tests that they hadn’t even mentioned the previous week. A nurse scanned my legs, looking for a clot, but nothing was found. I had a couple of different scans. The first one, I think, was a CT scan. The VQ scan turned out to be the crucial one. For the VQ scan, you’re given a funny tasting radioactive gas to breath in, then your lungs are scanned. Next you’re given a radioactive injection in your arm, so the scan can match the first scan to the blood vessels in your lungs. I’m not remotely medical, so this is a very basic (and quite possibly inaccurate) explanation. In healthy lungs, the scans match. If they don’t match it indicates a clot. Lo and behold, there was a mismatch.

It turned out I had a Pulmonary Embolism (PE), at just 30 years of age without any of the major risk factors (well, except for flying). PE’s often happens after DVT, due to a clot leaving the legs and travelling to the lungs. It’s often hard to tell what caused it, unless a clot is found in the legs. Apparently the clot can break away from your lung and go to your heart, which would be fatal. And to think I was wondering around for ten days in ignorance trying to (as they say here in Australia) “man up”… I was admitted and immediately given Clexane (heparin) injections twice a day to thin my blood, until the Warfarin (also know at the anticoagulant Coumadin) drugs I was given took effect.

As much as I try to avoid drugs and anything artificial, in situations like this, I’m always thankful for science. Three days later I went home, but had to take the Warfarin for a further six months and go to the doctors every few days to have my INR levels checked. You have to really watch your Vitamin K intake when taking Warfarin, and can’t have certain foods, which wasn't exactly the situation I wanted to be in. The drug was originally developed as rat poison apparently, so I was keen to come off it as soon as I was out of risk.

Again?

About nine months after the first instance, I travelled to America for the Ancestral health Symposium in LA in August 2011. I was off Warfarin and completely clued up. These things don’t happen twice. I didn’t only have flight socks, I now had whole body skins. I spent most of the flight pacing up and down. I managed to use my Qantas points to upgrade one of my flights to business class. I gave myself Clexane injections, before during and after the flight. It was only half the distance of a trip to the UK. What could go wrong?

I remember having a pain in my calf when I got to San Francisco, but put that down to all of the hills and thought I’d probably pulled a muscle. I had a great trip, the symposium was amazing, all was well. On my return flight I felt great, really well and full of healthiness. All of a sudden, I felt very really ill, from completely out of the blue. I got up and walked to the bathroom. The next thing I remember is being in a really nice deep sleep and being abruptly woken up by two aircrew (who were also registered nurses – how good is Qantas!) It turns out I’d passed out on the way to the bathroom and had hit my head on the way down. They insisted on me breathing from an oxygen canister for the rest of the flight, and I felt fine. The next few days I didn't feel “quite right”, so went back to the specialist (who I’d been assigned nine months before) and had another VQ scan. It turned out I had a new, but very small, Pulmonary Embolism. Another one! How is that even possible?

I ended up taking Warfarin for another six months before getting the all clear again, and coming off the Warfarin. I had all of the genetic clotting tests, and nothing was found. My specialist said it seemed to be “just one of those things”. I don’t agree with “one of those things”. Even if it was the long haul flight, something else must be going on to make me more susceptible to this. I live on the other side of the World to my family, I can’t simply not travel ever again? I have taken a lot of long haul flights since this, and been completely fine. I don’t fly more than eight hours without at least a night’s stopover. I have also exhausted all of my Qantas points upgrading as many long haul flights as I can, to business class, so I can keep my legs in what seems to be a safer horizontal position.

So, this is how it was left, until a chance conversation with one of my friends in Sydney. Her fiancé is also on Warfarin, having had a PE too. He doesn't have the typical risk factors either. We then realised he and I had both lost a considerable amount of weight just prior to getting the PE. An interesting coincidence. I mentioned this to a doctor I saw recently, who realised she had seen the same in one of her patients too – a PE after a significant weight loss.

Do processes to do with circulation not adapt quickly to reduced body weight? Do people who have recently lost a lot of weight, still produce too much of certain chemicals? I wish I was a scientist…

I’m now seeing a functional doctor and am having a lot of tests (more on this soon), so I hope to find out if there is anything underlying going on.

Why am I posting this?

I want to hear from other people who’ve had out of the blue PE’s (or DVT) like this. If you or someone you know has had a Pulmonary Embolism, I’d love to hear more about what happened to you – and what you think caused it or made you more susceptible. Had you also lost weight soon before getting the PE? If you don’t want to leave a comment, please send me an email, I’d love to hear from you.

* Incidentally in another interesting discovery, my asthma completely disappeared, after the massive doses of adrenaline I was given. I’ve found a few studies (I’ll link to them here when I find them again) that use adrenaline in asthma treatment. Very interesting.

** And before you ask – yep, I had a very comprehensive travel insurance policy. I should have used it.

*** I now won’t even take paracetamol without reading the packet myself. I also wear a medic alert bracelet, to make sure this won’t happen again.

**** Perhaps the worst moment was when I asked one of the medical team this exact question and they wouldn't answer me. This still puzzles me, I'm sure they aren't allowed to say you’re going to be ok (for legal reasons?) but in that situation, I just want to be lied to and reassured that everything is going to be fine. Even if it isn't. Lie to me, please!

TL/DR: Went paleo, lost a lot of weight fast, got a Pulmonary Embolism; wondering if rapid weight loss makes people more susceptible to DVT & PE’s?

Why You Should Get Rid of Your Microwave!

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Microwaves – probably one of the most celebrated and widely used 20th century inventions in the western world. The chances are, even if you don’t use it, you’ll have one in your house and office. They’re quick and convenient, but they pose all sorts of health risks, and are best avoided at all costs. But just what is it that’s so bad about them?

They’re radioactive, and mess with your heart rate and blood cells

On average, microwaves produce 2.4 GHz radiation, which can have serious impacts on your body. A study by Dr. Magda Havas of Trent University has shown that this amount of radiation can cause ‘immediate and drastic’ changes to your heart rate. Another study by Dr. Hans Hertel shows that this radiation alters the balance of red and white blood cells. Research also indicates that microwave radiation can lead to blood sugar spikes connected with diabetes in susceptible individuals.

They zap nutrients right out of your food

Due to the dielectric heating of foods when cooked in a microwave, a startling amount of the nutrients are lost in the ‘cooking’ process. Studies have shown an approximate 40% drop in the levels of vitamin B12 in meat when heated in a microwave as opposed to traditional methods. Even more shockingly, broccoli was found to lose up to 97% of its antioxidants when microwaved, as opposed to just 11% when steamed. As the Paleo diet focuses on eating clean, nutrient dense foods, microwaving doesn't make much sense does it?

They transfer carcinogens into food

If you reheat your food in any kind of plastic wrap, or even in a plastic tub, all sorts of chemicals can leak into your meal. In a study by the Russian government, levels of BPA, polyethylene terephthalate (PET), benzene, toluene, and xylene were discovered in microwaved food.

And it’s not just the food itself you need to worry about..

Perhaps most shockingly of all, as microwaves are supposedly ‘safe’ to use in the home – they can leak radiation and electromagnetic emissions directly into your kitchen. You wouldn’t eat your food in an electromagnetic power plant, so why put yourself in the same danger in your kitchen?

Our hectic lives mean that sometimes we just don’t have the time to prepare healthy, delicious meals for the whole family every evening. Sometimes, meal planning and cooking food in large batches is one of the best ways of saving time whilst ensuring everyone eats healthily. But what if you want to reheat that food? Personally, when I’m batch cooking, I tend to mainly make stews, curries, casseroles, even soups. These are really easy to reheat using a traditional saucepan and stove, and can be ready in minutes. Also, I tend to peel and chop my veggies when I have the time so they are ready to roast, boil or steam when I want them. I’ll often roast up some sweet potatoes or squash in their skin – and when I want to eat them, I’ll just throw them in a hot oven for five minutes to heat through before peeling. When it comes to meat, I’ll often chop this up and leave it in the fridge ready to cook. Stir fries are a brilliant way to quickly cook your protein, especially if you dice it finely. Steak, Lamb, Salmon and Tuna are also excellent choices if you’re in a rush, as they can (and should!) be eaten rare, so will only take a couple of minutes to cook each side.

Why Ditching the Microwave Supports a More Intentional Way of Eating

One of the fundamental principles of the Paleo lifestyle is mindfulness — taking time to understand what you’re putting into your body and how it’s prepared. Microwaving doesn’t exactly align with that. It’s often synonymous with rushed eating, packaged meals, and convenience at the expense of quality. While it may shave a few minutes off meal prep, it robs you of connection with your food — a connection that’s essential to long-term health and wellbeing.

When you remove the microwave from your routine, you naturally begin to plan and prepare your meals with more intention. You’re more likely to make real food choices and less likely to rely on processed or packaged meals. Over time, this shift alone can transform not only your health but also your relationship with food and how you experience meals.

Simple and Speedy Reheating Alternatives

If the idea of giving up your microwave sounds impractical, consider how easy it actually is to reheat food using safer, more Paleo-aligned methods:

Stovetop: For soups, stews, curries, or casseroles, simply warm over medium heat in a saucepan with a splash of water or broth to prevent sticking. Most meals are ready to eat within 5–7 minutes.
Oven: For roasted vegetables, leftover meats, or baked dishes, preheat your oven to 160°C (320°F), cover with foil, and heat for around 10–15 minutes. The result? Even heating and a much better texture than a microwave can offer.
Steam Basket: A brilliant option for reheating vegetables while maintaining their nutrients. It only takes a few minutes and adds a gentle warmth without compromising taste or texture.
Slow Cooker: If you’re feeding a family, this is ideal for heating large portions slowly and evenly. Just set it on low while you’re at work or out running errands, and return to a warm, ready-to-eat meal.

Time-Saving Tips Without the Microwave

Many people rely on microwaves due to the belief that they simply don’t have time. But with a little bit of forethought, you can reheat food just as quickly — and much more safely — using traditional methods. Here’s how:

Invest in quality cookware: A cast-iron skillet, enamelled pot, or good quality stainless steel pan can help reheat food evenly and quickly on the stove.
Reheat while you multitask: Put your leftovers in a saucepan or oven first, then pack lunches, prep your breakfast, or clean up while it heats through. You’ll barely notice the time.
Use the oven's residual heat: If you’ve cooked dinner in the oven, switch it off when you’re done and slide in a container of tomorrow’s lunch. It’ll warm gently without needing extra energy or time in the morning.

Enhancing Flavour Through Traditional Reheating

Another benefit of avoiding the microwave is the boost in flavour. Have you ever noticed how microwaved food can taste bland or rubbery? That’s because microwaves heat unevenly, drying out some parts while leaving others cold. By reheating food on the stove or in the oven, you preserve moisture, deepen flavours, and maintain a satisfying texture. Stews become richer, casseroles thicken, and meats retain their juiciness.

How Microwaving Affects Your Containers

It’s not just your food that suffers in the microwave — your containers do too. Reheating food in plastic containers, even those labelled “microwave safe,” can release a range of harmful chemicals such as phthalates, dioxins, and BPA into your food. These endocrine-disrupting compounds have been linked to a number of health issues, including hormonal imbalances and fertility problems. Opting for glass or ceramic containers, and heating your food outside of the microwave, dramatically reduces this risk.

Retraining Your Routine for Better Health

Adopting a microwave-free kitchen might feel like a major adjustment at first, especially if you're used to relying on it. But after a few weeks, it becomes second nature. The slight increase in prep time is easily outweighed by the benefits in food quality, nutrient retention, and peace of mind. It’s all about rethinking the way we approach convenience and prioritising practices that align with long-term wellness.

Start with small changes — perhaps by setting aside the microwave for one meal a day. Then, experiment with stove or oven reheating for your favourite leftovers. Before long, you’ll discover that the microwave isn’t quite as essential as you once believed.

Final Thoughts on Ditching the Microwave

The Paleo lifestyle is about stripping things back to what works best for your body and honouring the natural way of living. Microwaves may be modern marvels of convenience, but they fall short when it comes to nutrient preservation, food safety, and overall health. With simple adjustments and a touch of planning, you can enjoy tastier meals, retain more nutrients, and avoid the potential health risks associated with microwave use — all while staying true to a more mindful, ancestral approach to eating.

If you’ve already said goodbye to your microwave, what’s been the biggest benefit you’ve noticed? If you’re thinking about it, what’s holding you back? Let me know in the comments — I’d love to hear your thoughts!

What are your thoughts on microwaving food? Is it something you still do or did you give it up along with the grains and sugar?

Is Coffee Anti-Paleo?

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There are a lot of things that draw controversy amongst the Paleo community – High fat dairy, ‘paleo-fied’ baked goods, potatoes, white rice, and of course, coffee. Coffee is part of a daily ritual for so many people around the world, but whilst it provides many of us with the ‘get up and go’ required to face the day, many have questioned whether it fits the make-up of a successful Paleo diet.

But… Is Coffee Paleo?

Coffee is made by brewing the roasted ‘bean’, of the Coffea, or coffee tree. Whilst beans are not Paleo, the ‘coffee bean’ is technically a seed, and therefore, if we’re going to get technical, allowed. However, many commercially farmed coffee beans are often sprayed with artificial chemicals and pesticides, so if you do choose to drink coffee, it’s important that you buy organic. Many people naturally find that they no longer get the cravings for coffee they used to on a Paleo diet, as they have much more consistent energy levels throughout the day.

Granted, coffee contains antioxidants – but do we really drink it for that? It has also come in for some criticism from some very well respected health sources. A high consumption of coffee has been linked to problems with the adrenal system, sleep disturbances, and impaired insulin sensitivity. Trouble is, it’s a hard habit to break. If only there was a way to make it healthier…

Enter Bulletproof Coffee

Bulletproof Coffee TM is a brand founded by Dave Asprey, and requires a specific formula to brew. This includes specially prepared coffee beans, which are devoid of problematic mycotoxins, along with grass fed butter (or ghee) and MCT oil. Buying the specialist MCT oil can be quite expensive; so many people have taken to using coconut oil instead. The result? A creamy, delicious coffee loaded with healthy fats – which has been proven to provide an easily metabolised form of energy. It’s also supposed to be great for fat loss and minimising food cravings. If you don’t tolerate dairy well – give ghee a try instead. Ghee is stripped of all of the problematic proteins associated with dairy intolerance, so many people who struggle with other forms of dairy are perfectly fine with grass fed ghee. If it still doesn't work for you, then substitute with an extra spoonful of coconut oil.

All in all, coffee might not be as Paleo as a grass fed porterhouse steak or an organic sweet potato – but many of us accept that it is one of those ‘sensible indulgences’ we just couldn't live without. I’d recommend giving Bulletproof Coffee a try, but as with anything, it’s about what’s right for you. I’d also recommend having at least one day off drinking coffee each week, to avoid any sort of caffeine dependency.

I’d love to know, what’s your take on coffee? Are you a regular drinker? And have you tried Bulletproof Coffee, or your own version of something similar?

Homemade Moisturiser Recipe skincare paleo-min

Paleo Skincare – Homemade Moisturiser Recipe

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Everyone loves to pamper their skin, and in the colder months a moisturiser can be especially useful help prevent dry, flaking skin caused by cold winds and heating. Unfortunately the many commercial brands of moisturiser seem to come with so many added chemicals. Moisturisers often have harmful chemicals such as parabens added in order to preserve the life of a product. When you’re being so careful to have a clean, natural Paleo diet – the last thing you want to do is let these chemicals soak into your skin.

You can use coconut oil on your skin, but if you’re after something a little different, you might like to try making a homemade moisturiser.

The following recipe uses natural ingredients only and is designed to be kind and gentle to the skin, while also nourishing it through all of the seasons. Once set, this moisturiser is harder and firmer than traditional moisturises and can be used as a balm for the lips, elbows and any other areas of the skin with dry patches.

Natural skin moisturiser

Ingredients:

28g (1oz) of Shea Butter
21g (0.75oz) of cosmetic grade beeswax
20 mls of vitamin e oil, wheat germ oil or almond oil
Essential oils:
For greasy skin ad 10 – 20 drops of tea tree or lavender essential oil
For dry skin add 10 – 20 drops of lavender or geranium oil
For sensitive/combination skin add 15 – 20 drops of camomile essential oil
Storage jar

The more oil added, the stronger it will smell so add the oils gradually first and build up to the desired strength.

NB: Be careful when making this as the beeswax can get very hot; take care not to get it on your skin.

Add the Shea butter to a saucepan and melt it on low on an oven ring or melt in the microwave. Once it has melted, give it a stir and then add the beeswax. Melt the beeswax either on an oven ring or in the microwave. Mix the Shea butter and beeswax together and then add your oil. Stir in your chosen carrier oil and then add the essential oils.

Once it has all blended together, add the mix to a small glass jar. Be careful not to touch the sides of the jar as it will be extremely hot. Leave it in its place to cool down. It is probably best left until the next morning.

Once ready the mixture can be used like a salve to soften skin and moisturise.

NB: Pregnant women should take medical advice before using essential oils.

Vitamin B3 (Niacin) & the Paleo Diet deficiency supplement nutrition-min

Vitamin B3 (Niacin) in the Paleo Diet

An expert at aiding your body to convert carbohydrates into energy, Vitamin B3 or Niacin plays an important role in the metabolic functions. Good digestive function, detoxification processes, and the creation of hormones – all of these have to say a word of thanks to Niacin as well.

But how do you know if you’re missing this important vitamin in your paleo diet? Niacin deficiency can be characterised by digestive problems, skin infections, lack of appetite, and generalised weakness or muscular weakness. In addition, you might be prone to Niacin deficiency if you’ve suffered from stress, physical trauma, long-term fever, and excessive consumption of alcohol.

It’s quite impressive how Vitamin B3 can benefit your body in adequate amounts. Just look at this list of medical conditions that it may help to prevent or treat – Alzheimer’s, depression, diabetes, gout, hallucinations, headaches, hyperactivity, hypothyroidism, insomnia, inflammatory bowel disease, menstrual pains, multiple sclerosis, osteoarthritis, rheumatoid arthritis, pellagra, smelling and taste disorders, vertigo. Let’s focus on Alzheimer’s for a moment – in a research from 2004 it was found that elderly subjects who consumed most Niacin in their food were 70% less likely to have Alzheimer’s than those who consumed the least. What an illustration for the power of food in achieving good health until old age. This is what makes the Paleo Diet so fantastic – it shows that delicious whole foods can be the best medicine for your body.

How much Vitamin B3 should you consume?

The recommended daily amount is 20mg, and there are no toxicity symptoms reported to be connected to Niacin consumption from whole foods. However, a tolerable upper limit from supplements is set at 35mg.

Which foods can you get Niacin from?

Now, your body can produce some Vitamin B3 from an amino acid called tryptophan, but this is really inefficient. The Paleo Diet is a great source for adequate Niacin consumption, since it includes a variety of natural food sources. Here are some of the best!

Liver – If you’re looking for a “comprehensive health supplement”, liver is one of the best, and Vitamin B3 is no exception here. A portion of 100g of lamb liver will provide you with 83% of your daily Niacin need, with other animal livers providing just slightly less than that.
Chicken – Lean meats are a great source of Niacin, with chicken at the top of the list. A serving of 100g provides you with 68.6% of your daily need.
Tuna – A protein-rich portion of tuna is another good source for Vitamin B3, as a 100g portion covers 15.7% of your daily intake need. Tuna salad, anyone?
Turkey – Another lean meat, turkey provides 37% of your daily need of Vitamin B3 in a serving size of 100g. If you’re used to preparing a lot of chicken, try turkey on some of the nights instead for a slightly different micronutrient profile.
Venison – Yes, Vitamin B3 seems to be all about lean meats… Venison provides you with 37.1% of your daily Niacin need in a 100g portion. Might be time to ring up that hunter you know!
Halibut – This fish that makes for a lovely dinner along with some veggies provides 35.6% of your daily Niacin need in 100g.
Shiitake mushrooms – These mushrooms that provide a rich taste for any dish cover 19.4% of your daily Niacin need in a 100g portion. That’s a good enough reason to search for some Asian recipes for your next dinner!
Sweet potatoes – Not just a source of carbs to fuel your activity, sweet potatoes also provide some great nutrition. One cup of baked sweet potatoes will cover 8.5% of your daily need of Vitamin B3, so feel free to add them to your preferred piece of meat or fish.

What else should you know about Vitamin B3 consumption?

One of the most stable water-soluble vitamins, Niacin is only minimally influenced by air, light, and heat, and thus you shouldn’t be worried about losing the vitamin B3 content of the food you are cooking or storing.

So, what do you think? Are you planning a meaty (or fishy) Niacin-rich dinner already? Share your thoughts about this vitamin in the comments!

Niacin and Cardiovascular Health

Vitamin B3 plays a particularly noteworthy role in supporting cardiovascular health. Research has shown that niacin can help increase HDL (the “good” cholesterol) and lower LDL (the “bad” cholesterol), as well as triglycerides. This makes it especially important for those aiming to reduce their risk of heart disease through dietary changes.

While most clinical studies have used high doses of niacin supplements to achieve these effects, the emphasis in the Paleo world is on prevention through whole food nutrition. By regularly incorporating niacin-rich animal proteins and whole food fats, you support your heart naturally – without relying on pharmaceutical interventions.

In fact, some practitioners of ancestral health believe that Vitamin B3 was one of the unsung heroes of traditional diets that kept historical populations heart-healthy long before statins were invented.

Vitamin B3 and Detoxification Pathways

Niacin is also essential for the body’s natural detoxification pathways, particularly in the liver. It helps produce NAD (nicotinamide adenine dinucleotide), a critical coenzyme involved in phase I and phase II liver detoxification. These processes are how your body breaks down toxins, hormones, and waste products – all vital in maintaining homeostasis.

Supporting these pathways naturally, via niacin-rich foods, can help reduce the toxic burden on the liver and enhance your overall resilience. This is particularly relevant in the modern world where exposure to endocrine disruptors, pesticides, and pollutants is difficult to avoid.

If you’ve been feeling sluggish, foggy-headed, or just “off,” your detox pathways may be under strain – and ensuring adequate B3 intake could be part of the solution.

Niacin’s Role in Brain and Cognitive Function

Niacin’s role in neurological health is another area of growing interest. Alongside its involvement in energy production and circulation, niacin contributes to the repair of DNA and nerve cell signalling. Several studies suggest that insufficient niacin levels may contribute to cognitive decline, memory loss, and mood disorders like anxiety and depression.

While B vitamins often work synergistically, niacin is particularly beneficial in maintaining brain function and supporting neuroplasticity – the brain's ability to adapt and form new neural connections. This is a crucial function for everyone, especially as we age.

A nutrient-dense Paleo diet that includes organ meats, seafood, nuts, and root vegetables gives your brain the raw materials it needs to function optimally – without needing to rely on nootropics or synthetic supplements.

Signs You Might Be Getting Too Little Niacin

Beyond the classic signs of deficiency mentioned earlier (fatigue, digestive issues, skin inflammation), here are some other subtle symptoms that may point to a suboptimal intake of Vitamin B3:

Difficulty concentrating or persistent brain fog
Increased sensitivity to sunlight
Low mood or depressive symptoms
Dry or cracked skin, particularly on hands and lips
Tingling or burning sensation in the feet

If you’re eating a variety of whole Paleo foods, especially those from animal sources, it’s unlikely that you’ll be truly deficient. However, those who follow a low-meat or overly restricted Paleo approach, or are recovering from digestive issues, may want to monitor their intake more closely.

Can You Get Too Much Niacin?

As noted earlier, niacin from whole foods is safe – and no upper limit has been set for naturally occurring B3 in food. However, high-dose niacin supplements (especially the “flush” versions) can cause unpleasant side effects like skin flushing, dizziness, or nausea in some people.

If you’re considering niacin supplements for specific health reasons (such as cholesterol management), always consult a qualified practitioner. For most people, meeting needs through diet is not only safer but more sustainable.

Paleo Tips for Boosting Your B3 Naturally

Looking to boost your Vitamin B3 intake without supplements? Here are some simple Paleo-friendly strategies:

Rotate your meats: Don’t rely on just chicken or beef. Include turkey, lamb, venison, and wild-caught fish for variety and a broader micronutrient profile.
Embrace organ meats: Liver is a true superfood. If you’re not a fan of the flavour, try blending it into patties or making a smooth pâté.
Include mushrooms regularly: Shiitake and cremini mushrooms are great in stir-fries, stews, or oven-roasted with garlic and olive oil.
Serve B3 with healthy fats: Fat-soluble vitamins and fat-rich meals enhance the bioavailability of many nutrients, including those in B-vitamin–dense meats.

In Summary

Vitamin B3 (Niacin) may not get as much attention as Vitamin D or Magnesium in the mainstream nutrition world, but it’s absolutely essential for maintaining energy, hormone production, detoxification, mental clarity, and long-term health. Fortunately, following a varied Paleo diet that includes lean proteins, organ meats, seafood, and colourful vegetables makes it easy to get enough – naturally.

So next time you’re planning your weekly meals, why not make it a goal to include one or two high-niacin dishes? Your metabolism, mind, and mitochondria will thank you.

🥩 Have you noticed a difference in your energy or mood when eating more organ meats or high-B3 foods? Share your story in the comments – I’d love to hear how real food is supporting your real health journey.

Paleo Diet Primal Gut Health Flora Healthy Probiotics-min

How Is Your Gut Health?

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After the stress and perhaps over indulgences of the festive season – how is your gut health?

Our ancestors were surrounded by dirt – and certainly won’t have washed their hands in antibacterial soap before touching everything! Today, everyone is terrified of germs and dirt. Children aren't allowed to get dirty – people can’t even make food without wearing those horrible blue plastic gloves – yuck!

So many factors in our modern lifestyle are stacked against maintaining good gut flora. The antibiotics given out by so many doctors kill off most bacteria (good as well as bad). Stress hormones also do a good job of killing of gut flora. It’s probably therefore little wonder that so many of us don’t have good gut health.

Having good gut health promotes a good immune system, which is why some people never seem to catch the germs going around the office. Healthy gut bacteria is also essential in proper, good digestion. Healthy gut flora enable you to properly absorb the nutrients in the food you’re eating (after all, we are what we absorb, rather than what we eat)

Whilst yoghurts with live cultures have become extremely popular as a method of improving gut health, they don’t appear to be the best solution, given that many people don’t tolerate dairy – and of course the pasteurisation has an significant impact on the amount of live culture left in the finished product. A lot of these yoghurts also have a lot of sugar added.

One of the better options to improve your gut health is taking probiotic supplements. When you compare the ingredients, you’ll notice huge variations between the different brands. For this reason, I like Primal Flora, as it’s been created with an ancestral diet in mind.

More Ways to Support Your Gut – Naturally

While probiotics often steal the spotlight when it comes to gut health, there’s a whole ecosystem of strategies that can help you nurture your microbiome naturally. A healthy gut isn’t just about what supplements you take — it’s also about the food you eat, the lifestyle choices you make, and even the timing of your meals.

Fermented Foods: The Forgotten Gut Superstars

Before refrigeration, our ancestors preserved foods through fermentation — and unknowingly promoted excellent gut health in the process. Incorporating traditional fermented foods into your daily routine is a simple and delicious way to encourage microbial diversity. Think sauerkraut, kimchi, kombucha, kefir (non-dairy versions are available), and naturally fermented pickles (without vinegar).

Fermented vegetables are easy to make at home with just salt, water, and patience. Even a tablespoon a day can provide trillions of beneficial bacteria. If you’re unsure where to start, try adding a spoon of sauerkraut to your dinner plate or sipping on a small glass of kombucha between meals.

Feed Your Flora: Prebiotic-Rich Foods

It’s not just about adding bacteria — it’s about feeding them, too. Prebiotics are the indigestible fibres that act as food for your good gut bugs. Foods like garlic, onions, leeks, asparagus, green bananas, and cooked-and-cooled potatoes are natural prebiotics that can enhance the growth of friendly bacteria in your gut.

By pairing these with fermented foods, you’re effectively creating a thriving environment for your microbiome. This combo — probiotics plus prebiotics — is often referred to as synbiotic support and is a fantastic way to boost gut resilience over time.

The Gut-Brain Connection: Don’t Forget the Stress Factor

Chronic stress is one of the biggest saboteurs of gut health. Cortisol and adrenaline may serve us well in short bursts, but ongoing stress alters the permeability of the gut lining and can lead to what’s commonly referred to as ‘leaky gut’. This makes it easier for toxins and undigested food particles to enter the bloodstream, leading to inflammation and immune dysfunction.

Managing stress isn’t just about relaxation — it’s about consistency. Try building in daily habits like breathing exercises, short meditations, time in nature, or gentle movement like walking or stretching. Even five minutes of mindfulness a day can help regulate your nervous system and, by extension, your digestion.

Why Quality Sleep Matters

There’s growing evidence that the microbiome follows a circadian rhythm — meaning your gut bacteria respond to your sleep and wake cycles. Poor sleep can disrupt this rhythm, reducing bacterial diversity and impairing digestion. Prioritising seven to nine hours of quality sleep each night gives your gut a chance to rest and repair.

If you’re struggling with sleep, consider your evening routine. Avoid screens an hour before bed, try magnesium-rich foods like leafy greens at dinner, and create a wind-down ritual that helps cue your body for rest. Your gut will thank you.

Exercise for Your Digestive Tract

Regular, moderate physical activity improves digestion by stimulating intestinal contractions and reducing bloating. It also increases microbial diversity, with some studies showing athletes have greater gut diversity than sedentary individuals. But don’t worry — you don’t have to run marathons. A brisk walk, yoga session, or some bodyweight exercises at home can all contribute to better gut health.

What matters is consistency. Even moving for 20 to 30 minutes a day can make a big difference, especially after meals to aid digestion and reduce sluggishness.

Hydration and the Microbiome

Water may seem like a minor factor, but dehydration can slow digestion and reduce the production of mucus in the gut lining — a key defence mechanism. Staying properly hydrated helps flush toxins, supports bowel regularity, and creates an optimal environment for microbial balance.

Filtered water is best, especially if your local tap water contains chlorine or fluoride, both of which can impact gut flora. Herbal teas like peppermint, ginger, or fennel are great options for soothing the digestive tract while staying hydrated.

Consider the Bigger Picture: Environmental Factors

While diet and lifestyle play a huge role in gut health, it’s also worth considering your broader environment. Are you spending enough time outdoors? Are you exposed to nature, animals, and soil? Our microbiome is shaped by the world around us — not just what we put in our mouths.

Try to incorporate ‘green time’ into your week. Walk barefoot in the garden, plant herbs in a pot on your balcony, or let your kids play in the dirt. These interactions expose us to microbes that may help re-establish balance in our internal ecosystem, especially after illness or antibiotic use.

Rethinking Cleanliness

While hand hygiene is important, excessive sterilisation can hinder the healthy exchange of microbes. Consider switching to natural cleaning products at home and avoiding antibacterial hand sanitisers unless necessary. Letting kids play in the mud or helping out in the veggie patch is not just fun — it’s vital for developing a diverse gut microbiome from a young age.

Listen to Your Gut

If you find yourself regularly bloated, sluggish, or getting sick more often than usual, your gut could be trying to send you a message. Rather than masking symptoms, consider keeping a simple food and mood journal. Track what you eat, how you feel afterwards, and any changes in energy or digestion. Over time, this can reveal patterns that help you identify food intolerances or triggers that need addressing.

The Takeaway: Trust Your Instincts and Go Ancestral

Modern life has made it harder to maintain a naturally balanced gut — but it hasn’t made it impossible. By leaning into a lifestyle that reflects ancestral habits — such as eating real food, managing stress, moving daily, and connecting with nature — you can dramatically improve your gut health without needing to micromanage every bite.

Whether it’s a spoon of sauerkraut with dinner, a barefoot walk on the grass, or taking five deep breaths before you eat, every small habit helps support the microbial army working tirelessly inside you. And the ripple effect? Better digestion, improved immunity, steadier moods, and perhaps most importantly — a sense of vitality that starts from within.

What do you do to improve your gut health? Do you take probiotics? Please share, in the comments below!

Are you an insect magnet Paleo Diet Primal natural insect repellent bugs Mosquito bites spray DEET-min

Are You an Insect Magnet? Try This Natural Repellent

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I'm on holiday at the moment – and with holidays in the sun, the insects seem to come out. I hate using an artificial insect repellent and covering myself in chemicals. But I also hate being covered in Mosquito bites!

Fortunately, there are some natural alternatives to keep the bugs at bay. Below is a recipe I've experimented with for a chemical free insect repellent, that you can make at home.

This spray on insect repellent works well with vitamin E as the vitamin E is nourishing and protecting, and is good for skin that can become thirsty and dry during the summer heat.

Natural insect repellent recipe

Ingredients:

10 – 20 drops of citronella essential oil
10 – 20 drops of lemon essential oil
10 – 20 drops of lavender essential oil
5 mls of carrier oil. Choose from Wheat germ, Vitamin E, avocado, calendula, borage or apricot kernel.
One small spray bottle or jar for storing the mix.

Add five mls of your chosen carrier oil to the storage jar and then add the oils. The more oils added, the stronger the scent will be. Screw up the lid and shake well to mix. The blend can be massaged onto the skin when needed. If the oil mix is too greasy, then add the oils to a base of distilled witch hazel – you’ll need 3-5 teaspoons.

An alternative way of applying the mix would be too melt 10gs (0.35oz) of Shea butter in a pan and stir in the oils. Once the mix has set and cooled it can be massaged onto the skin in a solid bar form.

The essential oils can also be used individually or alternatively tea tree oil can also be used on its own or in combination with any of the other essential oils listed. However, the scent of tea tree can be rather strong so may not be suited to everyone.

More Natural Ways to Repel Insects on Holiday

Insect bites can turn a relaxing getaway into a frustrating experience, especially if you’re someone who always seems to be the mosquitoes' favourite. Thankfully, nature offers plenty of options to keep bugs at bay without exposing your skin to synthetic chemicals. Beyond homemade sprays, there are many other natural approaches you can experiment with to find what works best for your body and your environment.

Dress Strategically to Avoid Bites

One of the simplest but most effective tactics is your choice of clothing. Mosquitoes are attracted to dark colours and tight-fitting clothes. When spending time outdoors in the evening, opt for light-coloured, loose-fitting garments that cover your arms and legs. Fabrics like linen and cotton are ideal in hot climates as they allow your skin to breathe while offering physical protection from bites.

In areas with particularly high mosquito populations, consider wearing clothing treated with permethrin — a natural insecticide derived from chrysanthemums. You can also buy untreated clothing and spray it with a diluted natural insect-repellent mix to gain similar protection.

Essential Oils to Add to Your Travel Kit

In addition to the recipe above, there are other essential oils worth considering as natural bug deterrents. These include:

Eucalyptus (especially lemon eucalyptus): Recognised by the CDC as an effective natural repellent.
Patchouli: Not only repels mosquitoes but may also deter lice and flies.
Geranium: Has a floral scent and is particularly good at repelling ticks.
Basil: Repels mosquitoes and is gentle on the skin.

When using essential oils on your skin, always dilute them in a carrier oil like the ones listed in your recipe. You can rotate oils based on availability and scent preference.

Natural Scents That Mosquitoes Hate

While humans may enjoy floral or citrus scents, mosquitoes do not. Planting or keeping potted herbs and flowers with mosquito-repelling properties near your accommodation can help create a bite-free zone. Some excellent choices include:

Citronella grass: This is the source of citronella oil and works well planted in garden beds or pots.
Lavender: Not only deters insects but also promotes relaxation — perfect for a restful holiday.
Mint and peppermint: These strong-smelling herbs are disliked by bugs and can be rubbed directly on the skin (in moderation) as a quick deterrent.

Even scattering dried herbs on outdoor tables or placing sachets near sleeping areas can make a difference.

Food and Supplements That Might Help

Some anecdotal evidence suggests that what you eat can influence your attractiveness to mosquitoes. While scientific studies on this are limited, many people report fewer bites after increasing their intake of:

Garlic: The sulphur compounds released through your skin may deter mosquitoes.
Apple cider vinegar: A spoonful a day may alter your body odour enough to make you less appealing to bugs.
Vitamin B1 (thiamine): Some believe it changes the scent your body gives off, making it less attractive to biting insects. It’s worth a try, especially if you’re prone to being bitten often.

While the effectiveness may vary from person to person, none of these pose a risk — and they may support your overall health too.

At-Home Solutions for Soothing Bug Bites

If the bugs manage to get through your defences, there are several natural remedies that can ease the itch and help reduce inflammation:

Aloe vera gel: Naturally cooling and anti-inflammatory, it’s ideal for sunburn and insect bites alike.
Baking soda paste: Mix a small amount with water and apply directly to the bite to relieve itching.
Raw honey: Apply a dab to the bite — its antibacterial properties help prevent infection and soothe irritation.
Ice: Reduces swelling and numbs the itch temporarily.

These simple remedies are especially useful when you’re travelling and want to avoid pharmaceutical creams or antihistamines.

Indoor Protection Without Harsh Chemicals

If you’re staying somewhere without screens or air conditioning, indoor insect control becomes even more important. Here are some natural ideas to protect your space:

Use a mosquito net: This remains one of the most effective forms of protection during sleep, especially in tropical areas.
Burn natural incense: Sticks made with citronella, lemongrass, or sandalwood help keep bugs away while adding a relaxing scent.
Fans: Mosquitoes are weak fliers. A fan pointed towards your bed or seating area can create enough airflow to keep them from landing on you.
DIY essential oil diffuser: Add a few drops of lavender, eucalyptus, or citronella oil to water in a diffuser to keep bugs at bay through the night.

What to Avoid

Not all “natural” products are safe. Here are a few cautions to keep in mind:

Never apply undiluted essential oils directly to your skin. They can cause irritation or sensitisation over time.
Test any new product on a small patch of skin first. Even natural ingredients can cause allergic reactions in some people.
Use caution with oils like citrus and bergamot in the sun. These can increase your skin’s sensitivity to UV rays and lead to burns or discolouration.

Finding What Works for You

Everyone’s body chemistry is different, which is why some people never get bitten while others seem like a mosquito buffet. The best way to find the right natural insect repellent is to try a few methods and see what your skin — and the bugs — respond to.

If you’re travelling soon, try packing a few different oils, a small spray bottle, and a carrier oil so you can experiment on the go. You might find that lavender works wonders for you, or that citronella combined with eucalyptus is your best defence. And if you’ve got a tried-and-tested method or clever natural solution, be sure to share it — fellow bite-prone readers will thank you!

NB: Pregnant women should take medical advice before using essential oils.

Do you have a tip for keep bugs at bay? Do mosquitoes seem to choose you over everyone else? Share your tips and stories below!

Time to get healthy paleo rock bottom over indulged Christmas lose weight-min

Is It Time to Get Healthy?

Post Christmas is a popular time to readdress your goals. Perhaps you got a bit carried away with the festivities and have realised you are carrying more weight than is healthy? Or perhaps you have a few health issues that you want to concentrate on, and resolve once and for all? Now is the perfect time to get healthy!

It starts with food

Diet is a great place to start. Instead of waiting until all if the festive food has been eaten (we've all done that!) why not just throw it away – or give it to someone who will appreciate it? Your health will thank you!

Once you've cleared out all the not-exactly-paleo food – it's time for the good food! Make a list, plan out your meals for the next week and go and get some good wholesome paleo foods.

I like to make up big batches of dishes like soups and curries. It's great to freeze them in small portions, making it super easy to get healthy meals, quickly.

What about lifestyle?

Lifestyle is a huge health factor! In fact, I'd argue that even with a perfect diet unless you have got the lifestyle factors right it's almost impossible to get healthy.

How's your sleep?

Have late nights and difficult mornings started to creep in? Are you getting enough sleep? This is a great time to work out how much sleep your body needs – and how you're going to get it.

Connection

Another huge factor – do you have enough time in your life for your friends and family? Do you have enough time to relax and just be? If not – what can you change to create more balance in your life?

Get healthy with fitness

This is another important factor. Do you lift heart things and get in the occasional sprint? Being fitter seems to go hand in hand with overall health and well being. You don't have to start big – try walking more.

Start the Year with Clear Intentions

The post-Christmas period is the perfect opportunity to realign your goals and prioritise your wellbeing. With the distractions of the holidays behind you, this is a valuable time to reflect, reset, and commit to nourishing habits that will carry you through the months ahead. Whether you're starting from scratch or getting back on track, taking the first step is often the hardest — but also the most empowering.

Write Down Your Why

Before diving into a new regime, take a few moments to write down your reasons for wanting to make a change. Is it to improve your energy levels? Lose weight for good? Manage stress? Reduce chronic pain? Increase confidence? Being clear about your ‘why' will keep you anchored when motivation inevitably fluctuates. Stick that reason somewhere visible — your fridge door, bathroom mirror, or inside your journal — and refer to it often.

Set Achievable Milestones

Rather than jumping straight into an extreme overhaul, aim for realistic changes that feel doable. For instance:

Commit to eating a home-cooked paleo meal five days this week
Switch your afternoon snack from processed food to fruit and nuts
Add one extra hour of sleep by adjusting your evening routine
Replace one coffee a day with water or herbal tea

These micro-goals can create big results when they become regular habits. Once you’re consistent with one change, build on it. Progress is far more sustainable this way.

Build a Supportive Environment

Your surroundings can either support or sabotage your health goals. Take a look at your kitchen, home, and digital environment. Do they make it easy to stay on track?

Remove tempting foods that don't align with your goals
Stock the fridge: Have chopped veggies, boiled eggs, and cooked proteins ready to go
Use digital tools: Set up calendar reminders for workouts, meal prep, or even just to stretch
Limit distractions: Unfollow social media accounts that make you feel pressured or guilty, and instead follow ones that inspire and educate you

Create a Morning Routine That Works for You

How you start your day sets the tone for the rest of it. Creating a morning routine can give you structure and intention. This doesn’t have to mean a 5am workout or an hour of meditation. It could be as simple as drinking a glass of water, stepping outside for a few deep breaths, or doing five minutes of gentle stretching. The key is consistency and creating rituals that serve you.

Focus on Gut Health and Digestion

Your digestive system is at the core of your health, both physically and mentally. If you've over-indulged on rich or sugary foods over the holidays, you may notice bloating, fatigue, or even mood swings. Now is the time to support your gut with nourishing, fibre-rich foods like:

Bone broth
Fermented vegetables (like sauerkraut and kimchi)
Leafy greens and cruciferous vegetables
Prebiotic foods like garlic, leeks, and onions

Avoiding inflammatory triggers such as gluten, seed oils, and processed sugar can also help reset your digestive health. Listen to your body and note how it responds when you remove certain foods and reintroduce others.

Hydration Is a Non-Negotiable

After a festive season filled with indulgence and possibly more alcohol than usual, many people find themselves dehydrated. This impacts everything from your metabolism and digestion to your skin and energy levels. Start the day with a big glass of water, and aim to drink regularly throughout the day. Herbal teas, coconut water, and water-rich foods like cucumber and watermelon can also help with hydration.

Movement Should Be Enjoyable

If the thought of going to a gym fills you with dread, don't do it! Find a way to move your body that actually brings you joy. This could be dancing to your favourite music in the lounge room, swimming at the beach, or hiking with a friend. The best type of exercise is the one you’ll actually stick to. Even ten minutes a day is a great place to start.

Reduce Stress Where You Can

Chronic stress is one of the biggest roadblocks to good health. It affects your sleep, weight, digestion, immune system, and even your ability to make decisions. While some stress is unavoidable, learning to manage it better is crucial. Some simple ideas include:

Daily walks in nature
Breathing exercises or short meditations
Journaling at the end of the day to clear your mind
Creating a wind-down ritual before bed

Even something as small as lighting a candle and sipping herbal tea can signal to your nervous system that it’s time to slow down.

Reflect, Don’t Punish

Lastly, it’s important to approach this new chapter with kindness. The goal isn’t to punish yourself for holiday indulgences or past choices, but to gently guide yourself back into alignment with the way you want to feel. Progress is not linear, and perfection is never the goal — consistency and compassion are. If you slip up, just begin again. No shame, no guilt, just a chance to learn what works better for you next time.

What Does Your Ideal Healthy Life Look Like?

Take a few minutes to visualise what your healthiest self would look like. How do you feel when you wake up? What’s your energy like throughout the day? What foods are you eating? What do your relationships and downtime look like? This mental image can help you stay on track when things get challenging. Whenever you feel lost or unmotivated, come back to that vision and remember what you're working towards.

You’ve Got This

This is your chance to create a version of your life that feels energising, sustainable, and true to who you are. You don’t need to be perfect — just committed to showing up for yourself, one small choice at a time.

I'd love to hear what your health focus is this season. Have you set any new intentions? What will your first steps be?

Paleo christmas menu plan dinner lunch primal diet-min

Your Paleo Christmas Menu Plan

What are you cooking this Christmas? Are you going with a traditional menu, or perhaps you're serving up something completely alternative?

It can be hard to stick to your good Paleo intentions over Christmas – particularly if you’re having to cater for lots of relatives, who perhaps don’t follow a healthy lifestyle like you do.

Traditional Christmas recipes are often full of the dangerous white stuff – sugar. How can you take the sugar out of the equation, without taking the fun away too?

Sarah Wilson has got a great festive ebook, to go along with her “I Quit Sugar” series. The “I Quit Sugar Christmas Meal Plan” contains three entire, step by step, Christmas meal plans that you can follow, or mix and match. There is a big buffet menu, a sugar free version of the traditional Christmas menu – as well as a summer barbeque menu for those of us celebrating from the Southern Hemisphere. The meal plans are organised to be made in advance, leaving the big day itself a lot less stressful!

The book also features a leftovers menu (we know we all end up with enough food to last the rest of the year!), homemade sugar free gifts (much better than buying gifts), cheat dishes, fermented recipes (great for your gut health) and bonus recipes from other bloggers (including Gwyneth Paltrow).

If you want to check out the Christmas Meal Plan ebook, you can find it here.

What are your menu plans this Christmas? I’d love to hear what you’re organising, so please share in the comments below!

Planning a Paleo-Friendly Christmas Feast

Whether you're keeping things simple or going all out with a multi-course banquet, there are plenty of ways to keep your Christmas meal delicious and nourishing without straying from your Paleo goals. With just a little forward planning and creativity, you can create a festive menu that celebrates the season without leaving you feeling bloated or sluggish.

Entrées and Starters

Instead of the usual bread-heavy platters or sugary nibbles, why not begin with light, fresh appetisers that complement the main event? Think:

Prawns with garlic and lime: A classic Australian Christmas starter, grilled prawns tossed in garlic, lime juice, and olive oil always impress.
Stuffed mushrooms: Fill button mushrooms with a mix of almond meal, herbs, and chopped veggies for a satisfying bite.
Prosciutto-wrapped asparagus: These are quick to assemble, look elegant on a platter, and pair beautifully with a glass of sparkling mineral water with lime.

The Main Event

For the main course, there’s no need to rely on sugar-laden glazes or breadcrumb-heavy stuffing. A perfectly cooked piece of meat, paired with seasonal veggies, can be a showstopper. Some Paleo-friendly main dish ideas include:

Herb-crusted lamb shoulder: Rubbed with rosemary, garlic, and olive oil and slow roasted until tender.
Stuffed turkey breast: Rolled with spinach, sun-dried tomatoes, and pine nuts for a festive, nutrient-dense twist.
Grilled salmon with a macadamia crust: A nod to summer with heart-healthy fats and vibrant flavours.

Side Dishes to Shine

Forget soggy bread stuffing and syrupy sweet potato casseroles. Fresh, seasonal produce can more than hold its own on the Christmas table:

Roasted vegetables: A mix of carrots, parsnips, pumpkin, and Brussels sprouts tossed in coconut oil and herbs makes a colourful side.
Cauliflower mash: A silky smooth alternative to mashed potatoes, especially with garlic and ghee.
Grain-free stuffing: Use a base of almond meal, celery, onions, and herbs, baked in a dish or inside your roast.

Don’t Forget the Sauce

What’s Christmas without gravy? Skip the flour-based roux and thicken your gravy naturally using a reduction method or arrowroot flour. Cranberry sauce can also be made Paleo by using fresh cranberries, orange zest, and a touch of raw honey or stevia instead of sugar. These little adjustments can make a big difference without sacrificing flavour.

Delightful Desserts Without the Guilt

This is where things can get tricky — traditional Christmas desserts are often loaded with processed sugar, flour, and dairy. Fortunately, Paleo dessert options are just as festive and indulgent, minus the crash:

Paleo Christmas pudding: Made with almond meal, dates, eggs, and plenty of spices for that unmistakable holiday flavour.
Chocolate avocado mousse: A decadent but nourishing dessert topped with berries and coconut cream.
Coconut flour shortbread: Perfect with a post-lunch tea or coffee alternative.

Drinks That Keep You on Track

It’s easy to overdo it with drinks at Christmas — but many festive beverages are full of hidden sugars and additives. If you’re looking to keep things Paleo, try offering:

Infused sparkling water: Think combinations like cucumber and mint or lime and basil.
Kombucha: A great gut-friendly alternative that still feels celebratory.
Paleo eggnog: Made with coconut milk, egg yolks, cinnamon, nutmeg, and a splash of vanilla.

If you do choose to indulge in alcohol, opt for dry red wine or clear spirits with soda and fresh citrus — and alternate each drink with a glass of water to stay hydrated.

Festive Food Prep Tips

To reduce stress on the day and avoid falling into convenience traps, consider these simple ideas:

Prep in stages: Chop veggies and make sauces the day before.
Double your recipes: That way, you’ll have enough leftovers to avoid cooking for a few days afterwards.
Delegate: If you’re hosting, assign family members or guests dishes to bring — just give them a Paleo-friendly brief.

Making Peace with Holiday Eating

Remember, one of the joys of Christmas is connection and celebration. If you end up having a few non-Paleo bites, don't beat yourself up. Mindful indulgence is very different from mindless binging. Focus on the company, the conversation, and the experience — not just the food. The key is to make intentional choices rather than reacting out of habit or pressure.

Gifting the Paleo Way

If you're exchanging gifts this year, why not share your healthy lifestyle with those you love? Some ideas include:

Jars of homemade spice rubs or dukkah
Paleo cookies in festive packaging
DIY bath salts or natural beauty products
Beautifully wrapped raw chocolate truffles

These gifts are thoughtful, personal, and far healthier than mass-produced options from the shops.

Enjoy a Joyful, Nourishing Christmas

At the end of the day, Christmas is about celebration, gratitude, and time with loved ones. By planning ahead, preparing wholesome alternatives, and staying connected to your intentions, you can enjoy a festive season that feels just as joyful — without the food coma or post-holiday regret. Wishing you a beautiful and nourishing Christmas!

What’s on your Paleo Christmas menu this year? Share your ideas and inspiration below — I’d love to hear how you're making the season delicious and healthy.

The paleo guide to Christmas dinner lunch meal plan recipe diet-min

The Ultimate Paleo Guide to Christmas Dinner

So on the face of it you might be thinking Paleo and Christmas don’t go together. Perhaps you need to have a week or two “off” your Paleo diet until the festivities are over? Not so fast! Your Christmas Dinner might just be a lot more Paleo than you realised!

Turkey

Turkey is a fantastic Paleo meat! Make sure your turkey is from a good source and fully pastured (you might need to order this in advance to ensure you get a good one!) and you’ll have a great high protein, low carb meat to base your lunch around.

Gravy

Use the meat juices to make a beautifully Paleo gravy. Once you’ve made a proper gravy, you’ll wonder how you used to eat instant gravy mixes!

Cranberry Sauce

Cranberry sauce and turkey is an amazing combination – and of course cranberries are Paleo – just make your own sauce instead of buying a sugar laden version, perfect for Christmas dinner

Paleo Cranberry Sauce Recipe

Ingredients:

750ml (3 cups) of cranberries
Juice of two oranges
1 tsp orange zest, finely grated
1 tsp fresh ginger, finely grated
½ teaspoon cinnamon

Paleo Cranberry Sauce How To:

Boil the orange juice and add the cranberries. Reduce the heat to a simmer and cook for 5 – 10 minutes until the berries have all burst and released their flavour. Remove from the heat and add the cinnamon and zest. Stir and allow to cool before refrigerating. Will keep for a few days in the fridge.

Potatoes

Potatoes are off the menu – but all is not lost! Just replace them with sweet potatoes which are perhaps even more delicious.

Brussels Sprouts

Sprouts are a perfect green, so pile them up high! If you’re not so keen on the taste try cooking them up with a bit of ginger for a great taste.

Christmas Pudding

Traditional Christmas puddings are often very wheat and sugar based – but who says you have to be traditional? How about chocolate avocado mousse for afters?

Creating the Ultimate Paleo Christmas Experience

While it might take a little extra planning, a truly delicious and satisfying Christmas meal that’s entirely Paleo-friendly is absolutely within reach. From festive drinks and snacks to innovative side dishes and decadent desserts, there are endless ways to celebrate the season without breaking from your healthy lifestyle.

Festive Starters to Kick Off the Meal

It’s easy to get stuck on the mains, but a good starter sets the tone for the whole feast. Impress your guests and satisfy your hunger with options like:

Prawn skewers with lime and coriander: A refreshing seafood starter perfect for an Aussie summer Christmas.
Devilled eggs with avocado and paprika: A creamy and satisfying bite with festive flair.
Charcuterie board: Use nitrate-free cured meats, olives, cherry tomatoes, cucumber spears, and raw nuts to build a Paleo-friendly grazing platter.

Christmas Vegetables – The Paleo Way

Skip the marshmallow-topped sweet potatoes and grain-laden stuffings. This year, focus on whole, seasonal vegetables prepared in ways that enhance their natural flavour. Try:

Maple-roasted carrots and parsnips: Tossed in coconut oil and a drizzle of 100% pure maple syrup, these are a sweet and savoury hit.
Cauliflower gratin: Replace traditional cheese sauce with one made from cashews, nutritional yeast, and almond milk for a creamy bake.
Roasted beetroot with thyme: Earthy, vibrant, and packed with nutrients, beets bring colour and flavour to the table.

Fresh Summer Salads for the Southern Hemisphere

For those of us celebrating Christmas under the sun, a crisp salad is the perfect addition to a warm weather meal. Some ideas include:

Watermelon, cucumber and mint salad: Light, hydrating and festive in colour.
Roasted pumpkin and spinach salad: Add toasted pepitas and a lemon-tahini dressing for extra zing.
Shaved fennel and apple slaw: Crunchy, sweet and ideal for cutting through the richness of roast meats.

Paleo-Friendly Stuffing Alternatives

Traditional stuffing is a no-go on Paleo, but you can still recreate the flavours you love with a few simple swaps. Use a mix of ground nuts, vegetables, and herbs for a nutrient-rich alternative. One easy combo:

1 cup almond meal
1 celery stalk, finely chopped
1 small red onion, diced
1 egg (to bind)
Fresh herbs like thyme, rosemary and parsley

Mix, stuff into your turkey or bake separately for a crisp top and soft centre.

Celebratory Drinks That Stay on Track

Let’s face it — drinks are often where a lot of hidden sugar creeps in. This Christmas, swap sugar-laden punch and soft drinks for refreshing, low-sugar options like:

Kombucha cocktails: Mix plain kombucha with lime juice and a sprig of rosemary for a grown-up mocktail. Add vodka if you’re including alcohol.
Infused waters: Think strawberries and basil, or cucumber with lemon and mint.
Iced herbal teas: Brew rooibos or hibiscus tea, chill, and serve over ice with citrus slices.

Decadent Paleo Desserts for a Sweet Finish

Just because you’re skipping sugar and grains doesn’t mean dessert has to be dull. A few indulgent options:

Paleo pavlova: Made with whipped coconut cream and topped with fresh summer berries. You can find variations that use coconut sugar or monk fruit as a sweetener.
Spiced poached pears: Cook pears in a blend of orange juice, cloves, cinnamon and star anise for a warm and elegant dish.
Chocolate coconut truffles: Blitz dates, cacao powder, and shredded coconut in a food processor, roll into balls and refrigerate.

Gifting With a Healthy Twist

Food-based gifts can still be Paleo! Surprise friends and family with treats like:

Jars of homemade almond butter spiced with cinnamon
Sun-dried tomato and olive tapenade
Raw energy balls in festive wrapping

These thoughtful gifts support your healthy values and show others how delicious clean eating can be.

Mindful Eating During the Festive Season

It’s not just what you eat that matters, but how you eat it. Slowing down, chewing thoroughly, and staying present during meals can help you enjoy your food more and avoid overeating. Remember to listen to your hunger cues and take breaks between servings.

Leftovers That Last

One of the perks of hosting is having leftovers. Instead of letting them go to waste, plan creative meals like:

Turkey lettuce wraps: Add avocado, shredded veggies, and a squeeze of lime.
Sweet potato hash: Combine leftover roasted veg with eggs for a Boxing Day brunch.
Bone broth: Use your turkey carcass to make a healing, collagen-rich broth for soups and sauces.

Celebrate the Season, Your Way

Ultimately, your Christmas doesn’t have to look like anyone else’s. If you love a fully traditional spread, tweak it to be Paleo-compliant. If you prefer something fresh and modern, build a menu from scratch. What matters most is how the food makes you feel — energised, nourished, and joyful.

How are you making your Christmas meal Paleo this year? Whether you’ve got a creative twist on a classic or a brand new favourite to share, I’d love to hear your ideas in the comments below!