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The Primal Meal Plan Explained

What is a typical day of paleo meals for you? Have you got stuck in a meal plan rut?

Once you get a few favourite recipes under your belt, it’s easy to have the same meal over and over, which can get very boring. Eating repetitively is also depriving your body of nutrients that can be obtained from having a varied diet.

I was really interested to see Mark Sisson, over at Primal Blueprint, has started a primal meal plan program! Every Tuesday, he sends everyone who has signed up an email containing a brand new meal plan, shopping list and recipes for the entire week.

Every day is planned in full, with breakfast, lunch, dinner and a snack – the shopping list means you can print it out and can easily make sure you aren't missing any of the key ingredients. The recipes also make good use of the ingredients, meaning you won’t be buying a huge pumpkin – and wasting ¾ of it!

The meal plans provide about 50 – 100 grams of carbs a day (veggies and fruit, with the occasional use of a small amount of raw honey) and about 25% protein.

It’s easy to multiply up the shopping lists and recipes, meaning if you’re cooking for a big family – or like to cook up a big batch to give you extra to freeze and enjoy later – this will be easy to manage.

This seems like a great was to refocus and get some new recipes and ideas into your cooking repertoire. If you’re new to a Paleo diet, this is a great way to get a full introduction to eating primally, with the confidence that all of the foods are 100% approved! It’s also great to give you some inspiration about what to eat at meal times.

If you want to find out more about the Primal Meal Plans – check them out here!

Have you tried a paleo meal plan program? I’d love to hear your thoughts, in the comments below.

Why Rotating Your Paleo Meals Matters

If you’ve ever found yourself relying on the same five meals week after week, you’re not alone. Falling into a food rut is incredibly common, especially when you’re trying to keep things healthy, fast, and familiar. But variety is one of the keys to long-term success on a Paleo diet — not just to keep things interesting, but to ensure you’re meeting all your micronutrient needs.

Each vegetable, cut of meat, herb, and fat source offers a different nutritional profile. By rotating what’s on your plate, you get a more diverse intake of vitamins, minerals, phytonutrients, and beneficial fats. For example, lamb liver offers a completely different nutrient makeup than salmon or chicken thigh. Similarly, beetroot contains different antioxidants than zucchini or broccoli. Over time, lack of diversity can contribute to minor deficiencies, digestive stagnation, and even increased food sensitivities.

Seasonal Eating: A Natural Way to Introduce Variety

One of the easiest ways to shake up your meal planning is to align your meals with the seasons. In summer, focus on lighter fare like grilled meats, leafy salads, berries, and cold-pressed juices. As autumn rolls in, root vegetables, slow-cooked stews, and warming spices take centre stage. In winter, bone broths, roasts, and fermented vegetables help support immunity. Spring is ideal for detoxifying greens, asparagus, and herbs.

Not only does this approach prevent boredom, but it’s also how our ancestors ate — in harmony with nature and what was locally available. Seasonal eating supports digestion, reduces the cost of groceries, and maximises nutrient density.

Batch Cooking with a Twist

Batch cooking is often hailed as a lifesaver on a Paleo diet, but doing it without variety can leave you dreading your leftovers. One strategy is to prepare a neutral base — for example, shredded slow-cooked beef — then repurpose it across several meals with different seasonings and sides:

Serve it over mashed sweet potato with sautéed spinach and garlic
Toss it into a lettuce wrap with avocado and fermented salsa
Top it with a fried egg and roasted zucchini for a breakfast hash

This method keeps your prep time low but your meals exciting and different. The same goes for roasted vegetables. Roast a tray of root veg and use some for a side dish, add some to a salad the next day, then blend the rest into a soup or dip.

Introducing New Proteins and Cuts

When was the last time you cooked duck, goat, or kangaroo? Most people rotate between beef, chicken, and salmon, occasionally tossing in pork. But the world of protein is vast, and expanding your options helps ensure you’re getting a variety of amino acid profiles and micronutrients. Even within a single animal, different cuts offer different benefits — heart, liver, and kidney are all incredibly nutrient-dense and underutilised.

If organ meats are new territory, try blending a small amount into your mince or slow-cooked meals. You’ll barely notice the difference in taste, but your body will reap the rewards of extra B vitamins, iron, and fat-soluble vitamins.

Don’t Forget About Herbs and Spices

Using a variety of herbs and spices not only keeps meals flavourful but also adds powerful health benefits. Turmeric, for example, is renowned for its anti-inflammatory properties. Rosemary may support cognitive function. Garlic is antimicrobial. Cilantro helps the body eliminate heavy metals. Swapping out spice blends or experimenting with fresh herbs is a simple way to give repeat meals a whole new spin.

Paleo Meal Planning Tips for Busy People

If you love the idea of meal planning but struggle to stay organised, here are a few strategies to make the process easier:

Plan once, repeat monthly: Create four weekly plans, then cycle through them each month, adjusting slightly for seasonal produce.
Double cook and freeze: Make double portions of stews, casseroles, and sauces, and freeze them in individual servings.
Theme your days: For example, “Meatball Mondays,” “Taco Tuesdays,” or “Stir-fry Saturdays” to simplify decision-making.
Prep raw ingredients ahead: Chop vegetables, marinate proteins, and pre-mix spice blends to save time during the week.

Meal planning isn’t about restriction — it’s about giving yourself structure so you’re free to enjoy meals without stress, guesswork, or impulsive food choices.

Getting Inspired with Meal Delivery and Planning Services

If you find planning from scratch overwhelming, services like the Primal Blueprint Meal Plan offer a gentle way in. With a ready-made plan, you get exposure to new recipes, balanced macros, and a reliable grocery list. You may even discover ingredients or methods you’ve never considered using before, giving your own meal planning a fresh direction.

And if you prefer to stay in control, you can always use the meal plans as a base and swap out a few meals for your favourites or seasonal picks.

Reignite Your Paleo Creativity

If Paleo eating is starting to feel a bit repetitive, it might be time to take a step back and look at it through new eyes. Find a new cookbook, browse a farmers market for inspiration, or set a weekly goal to try one ingredient or dish you’ve never made before. Share your discoveries with friends, family or an online community for added motivation.

Ultimately, variety is what keeps your food both exciting and nourishing. Your body, mind and tastebuds will thank you for mixing it up.

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What’s So Wrong With Soy?

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Are soy beans really that bad for us? So many “healthy” people swear by soy – and it’s certainly portrayed in a lot of mainstream media as a health product.

Soy beans contain a lot of natural toxins. It doesn't matter whether they’re organically grown or genetically modified. The problem with modern soy products is that the factory processing is different from the traditional, time-consuming preparation through fermentation and prolonged boiling, whereby a lot of these toxins are removed. Products such as tempeh, tofu and miso are, if of good quality and a lot less dangerous than modern unfermented soy products, like soy milk. In the current, fast and large-scale production, these toxins stay in the end-product.

Why do people eat soy?

Whilst some people switch due to cow milk allergies or lactose-intolerance, many people switch for the perceived health benefits. The use of soy milk was supposed to be a good alternative to dairy, if we believe the commercials. The irony is that soy itself is in the top ten of foods that give the highest change of allergies!

Vegetarians and vegans often use soy products as dairy products and meat substitutes, particularly due to the high protein content.

The dangers of soy

Soy contains high amounts of phytic acid, that impedes the reception of calcium, magnesium, copper, iron and zinc. Although the pro-soy lobby argues that these minerals can also be found in soy, they are barely absorbed by the body due to the phytic acid content. The anti-nutrients present are not broken down by processes such as steeping, germination or prolonged cooking.

Soy also contains high concentrations of manganese, a chemical element. Some manganese in our food is necessary, but high amounts, such can be found in soy, are associated with neurological damage. It contains almost 200 times as much manganese as breast milk.

Trypsin inhibitors can disrupt the digestion of protein, can negatively influence the function of the pancreas and cause growth problems. Diarrhoea, stomach cramps and bleeding are some of the problems that can occur due to a lack of trypsin.

Vegetable female hormones (phytoestrogens) in soy disrupt the function of the endocrine (internal) glands and might cause infertility and breast cancer.

Cancer patients, especially the ones with hormone-dependant tumours such as breast cancer and prostate cancer, are advised to avoid soy because it can cause the growth of tumours. The phytoestrogens it contains can hinder the function of the thyroid, which causes a risk for a slow working thyroid and even thyroid cancer.

Substances in soy that resemble vitamin B12 are not absorbed by the body and increase the need for vitamin B12. Vitamin B12 is necessary for the production of red blood cells. A shortage of these blood cells can cause severe anemia. Soy increases the need for vitamin D, which is used for building bones and a strong immune system, and something most people are already deficient in.

In modern soy production, it is modified, which produces toxic lysinoalanine and the carcinogen nitrosamine as a result. During the process, glutamic acid is also formed. This is a flavour enhancer and potential neurotoxin. As if this wasn't bad enough, MSG (another flavour enhancer) is added to many soy products.

Soy sauce is popular in many recipes, but is easy to avoid – it can be completely replaced using paleo friendly coconut aminos.

I’d be interested to hear what you think about Soy? Do you avoid it in all forms, or do you occasionally eat fermented soy products?

Which Knives Do You Need In Your Kitchen paleo cooking diet primal knife choosing-min

Which Kitchen Knives Do You Actually Need?

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Eating a natural paleo diet – more real food – means more food preparation. Which knives do you have in your kitchen and are you using the right ones for the right job?

One of the most important tools in the kitchen is the knife. You use your kitchen knives every day and if you buy good ones, you will be able to use them for many years to come.

If you’re about to buy a kitchen knife, have you worked out which type you need and what to buy?

It’s not easy to say a particular knife “is the best knife”. The best knife depends on you and how you will use it. The most important criteria is that the knife should be easy to use by the person who will use it the most.

When you walk into a shop, you’ll probably be overwhelmed by the amount and variety of knives. Don’t worry, you will never use all of them, nobody does. A basic set of knives for in the kitchen usually consists of 3 to 6 different knives.

What you need to know about kitchen knives:

Wrought knives

Some people say that the best knives are wrought. Whilst this used to be the only way to make steel suitable for making knives, it’s no longer the case. Nowadays, techniques are much more developed and even the steel is different. A knife doesn’t need to consist of one piece either, this has no added value for it’s cutting abilities.

Hardness

The hardness of the knife is an indication for the speed a knife can get blunt. Knife hardness is expressed in Rockwell C (HRC). Generally, the higher the hardness, the longer the knife stays sharp. However, the steel can get more susceptible to chipping of the cutting edge (the steel gets brittle) and to the occurrence of rust.

The handle

When choosing a kitchen knife, always look for the construction of the handle. If you want to be able to put your knives in the dishwasher (but please wash by hand!), choose knives with a molded on handle or welded on handle of stainless steel. Knifes with a riveted handle are less adequate for a dishwasher. Wood and the dishwasher are of course not the best combination either.

There are five knives that are completely indispensable in a paleo kitchen:

Chef’s knives

A knife collection always starts with a chef’s knife. A chef’s knife has a high blade with a slightly rounded cutting edge, used for cutting meat, fish and vegetables. This knife is less suitable for the smaller carvings, you’d be better use a paring knife for that.

Chef’s knives are usually used for cutting everything that is raw, before it goes into the pan, such as meat and fish – but also vegetables or cheese. Thanks to the large blade, it’s easy to cut onions and herbs without hitting the cutting board all the time. The most selected size is 20cm, but some people (mainly women) choose a smaller size.

Paring knives

This knife has a small blade with a sharp point, suitable for peeling and cutting smaller vegetables and fruits. The knife comes in various sizes, between 8 – 12cm. One of the biggest mistakes people make is to use this knife for everything!

Tomato knife

The third knife that you should get is a tomato knife. It always has a small serrated blade and you use it for cutting vegetables with a rigid outside and a soft inside, such as tomatoes.

Boning knife

A boning knife has a long low blade with a smooth surface. You can use it to cut meat, fish and poultry into equal slices.

Every knife, no matter how good or expensive it was, gets blunt. Consider buying a knife grinder, or taking your knives to get professionally sharpened. To keep your knives in good condition, wash them by hand, instead of using the dishwasher!

Which knives do you have in your kitchen? Have you found a good brand? Please share your tips in the comments below.

Choosing the Right Knives for Real Food Cooking

When you’re preparing fresh meals every day — especially on a Paleo diet — having the right tools can make all the difference. A few well-chosen knives will make your kitchen prep faster, safer, and far more enjoyable. From a reliable chef’s knife to a precision paring knife, quality really does matter more than quantity.

If you’re investing in just a few pieces, focus on how they feel in your hand, how well they hold their edge, and how easy they are to maintain. Wash them by hand, keep them sharpened, and they’ll last you for years.

Do you have a favourite kitchen knife or brand that’s stood the test of time? Or a must-have knife that’s missing from this list? Share your experience and recommendations in the comments — I’d love to know what works for you in a Paleo kitchen.

Switching to a Paleo diet naturally means preparing more whole foods from scratch. Whether you're chopping fibrous vegetables, trimming meat, or slicing through tough roots like sweet potato, having the right knife can be the difference between an enjoyable kitchen session and a frustrating one.

Unlike processed food or ready-made meals, Paleo cooking involves more hands-on preparation — and that calls for durable, reliable kitchen equipment. While you can certainly make do with a basic knife or two, investing in high-quality blades suited to specific tasks will elevate your cooking and save you time and effort in the long run.

Understanding Blade Materials

When buying knives for a Paleo kitchen, it’s worth considering what the blade is made from. Most modern kitchen knives are crafted from stainless steel, which offers durability and resistance to corrosion. However, high-carbon stainless steel blades are considered superior by many chefs due to their sharpness and ease of honing — a definite advantage when regularly preparing raw ingredients like carrots, onions, and beef cuts.

Ceramic knives are popular too, but they’re more brittle and difficult to sharpen. They may work well for slicing softer fruits and vegetables, but a stainless steel chef’s knife will be a better all-rounder for serious Paleo cooking.

Other Knives Worth Considering

In addition to the essentials already listed in the post, here are a few more knives that can make a real difference in a Paleo kitchen:

Santoku Knife – A Japanese-style knife that’s great for slicing and chopping vegetables quickly. It has a slightly shorter blade than a chef’s knife and works well for those with smaller hands.
Carving Knife – Perfect for slicing cooked roasts, especially useful if you batch-cook brisket, lamb, or whole chickens as part of your weekly meal prep.
Utility Knife – This versatile mid-sized knife fills the gap between a chef’s knife and a paring knife. It's ideal for slicing fruit, cheese (if you’re Primal), and smaller cuts of meat.
Cleaver – If you regularly prepare your own meat from whole cuts or bones, a cleaver can be a powerful tool. It’s heavy and designed for cutting through tougher parts like joints.

Knife Safety and Storage Tips

A sharp knife is actually safer than a dull one. Dull knives require more force, increasing the likelihood of slipping and injury. Always keep your blades honed – a honing steel or whetstone can help maintain their edge between proper sharpening.

For safety and longevity, store knives properly:

Use a magnetic knife strip for easy access and hygiene
Consider a wooden knife block or in-drawer organiser
Avoid tossing them in a drawer where they can get damaged or cause injury

Keeping Your Paleo Kitchen Running Smoothly

As you get deeper into your Paleo journey, you’ll find yourself preparing everything from bone broth and fermented veggies to slow-cooked roasts and fresh salads. Having the right knife for each task will save you time and frustration – and make cooking a pleasure instead of a chore.

A well-maintained knife doesn’t just help you cut – it helps you cook with confidence.

What’s in your Paleo knife kit? Have you discovered a hidden gem of a blade or a game-changing sharpener? Leave a comment with your best knife tips – or share a photo of your favourite tools in action!

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How to Get Enough Vitamin E on a Paleo Diet

Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

What else do you need to know about Vitamin E consumption?

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it's is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Signs You May Be Getting Too Much Vitamin E

While deficiency is a more common concern, excessive intake of Vitamin E — typically through high-dose supplementation — can also cause problems. The tolerable upper intake level for adults is around 300mg per day from supplements. Overdoing it may lead to symptoms such as nausea, diarrhoea, fatigue, or even increased risk of haemorrhagic stroke due to its blood-thinning effects. It’s important to remember that when you’re following a Paleo diet rich in natural sources of Vitamin E, you’re very unlikely to reach excessive levels from food alone. The risk arises primarily from synthetic supplements.

Should You Supplement with Vitamin E?

Given the wide variety of Vitamin E-rich foods available on the Paleo diet, most people are able to meet their needs through diet alone. However, there are certain circumstances in which supplementation might be considered. For example, individuals with fat-malabsorption issues, liver conditions, or genetic disorders affecting Vitamin E metabolism may need additional support. If you do choose to supplement, opt for natural forms of Vitamin E (labelled as d-alpha-tocopherol) rather than synthetic (dl-alpha-tocopherol), and consult with a healthcare professional to ensure the dosage is appropriate for your needs.

Best Practices for Preserving Vitamin E in Your Cooking

As Vitamin E is sensitive to heat, light, and air, how you store and prepare your food matters. To get the most from Vitamin E-rich ingredients:

Store nuts and seeds in airtight containers in a cool, dark place.
Avoid roasting at high temperatures — opt for light toasting or use raw in salads and toppings.
Use cold-pressed oils and store them in dark bottles to protect from oxidation.
Eat fruits and vegetables raw when possible, or steam lightly rather than boiling.

Vitamin E and Omega-3 Fatty Acids

Another interesting consideration is the relationship between Vitamin E and polyunsaturated fats, especially omega-3 fatty acids. When your diet is rich in these beneficial fats — common in a Paleo lifestyle — your need for antioxidants like Vitamin E may slightly increase. That’s because Vitamin E helps protect these fats from oxidising in the body. Ensuring a balance between the two can support overall cell membrane health and reduce inflammation.

How a Paleo Lifestyle Naturally Supports Healthy Vitamin E Intake

The Paleo diet encourages a wide range of whole, unprocessed foods — many of which are naturally high in Vitamin E. From leafy greens and colourful vegetables to nuts, seeds, and healthy oils, it’s easy to get your daily requirements without needing to track or overthink. Additionally, the reduction in processed foods and refined carbohydrates common in a Paleo lifestyle may reduce oxidative stress overall, lessening the burden on your antioxidant defences and further supporting your health.

Simple Paleo Meal Ideas Rich in Vitamin E

Breakfast: Spinach and mushroom scramble cooked in olive oil, with a side of papaya slices.
Lunch: Grilled chicken salad with baby spinach, avocado, sunflower seeds, and a drizzle of extra virgin olive oil.
Dinner: Almond-crusted fish fillets with roasted sweet potatoes and steamed broccoli.
Snack: A small handful of almonds and dried apricots, or some carrot sticks with homemade almond butter.

In Summary

Vitamin E plays a critical role in protecting your cells from damage, supporting your immune system, and promoting skin and brain health. The good news is, by following a well-planned Paleo diet, you're likely getting more than enough through real, whole foods. Keep your meals varied, fresh, and minimally processed to maximise the nutrient value — and keep an eye on both deficiencies and excesses, particularly if considering supplements. With a little awareness, Vitamin E can be another cornerstone of your vibrant, Paleo-inspired lifestyle.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!

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What Exactly Is CrossFit?

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If you've been reading about the Paleo diet – you’ll almost certainly have come across Crossfit. Perhaps you do it? Or perhaps you've been wondering what it is – and what the link is with Paleo?

I only started crossfit a few months ago, having gone to “normal” gyms before. I've made so many big improvements since I started. There’s a big focus on technique and form and I feel like I'm finally engaging the right muscles and making progress.

What is Crossfit?

CrossFit is a form of fitness that combines weight training, athletics and gymnastics into one. During Crossfit workouts, functional movements are performed in an almost infinite number of ways at high intensity. The philosophy behind CrossFit is to not specialise in only one specific area, which is why no two sessions are the same!

Training consists of a warm-up, a technical part to learn the CrossFit movements and a 10-20 minute during intensive training called WOD (Workout of the Day). Results of the WOD are often tracked by writing them down on a whiteboard. This adds an extra competitive element to it and builds up a great team atmosphere in the Crossfit box.

During training, you may use barbells, dumbbells, kettlebells, tires, sandbags, ropes and pull-up bars. The exercises are based on natural body movements such as pushing, pulling, thrusting, throwing, lifting, jumping, climbing and running, rather than the artificial movements so many people use in conventional gyms on resistance machines.

The goal of CrossFit is to get fit and healthy – regardless of age or background.

Why the Paleo link?

Crossfit promotes a natural Paleo diet to their athletes. With Crossfit being based around HIIT (high intensity interval training), lifting heavy things and being anything but “chronic cardio”, it fits in well with the paleo framework.

Why is Crossfit better than a “conventional” gym?

CrossFit doesn't believe in specialisation or routine. The workout program is different every day, but always with short bursts of high intensity. All workouts are set up in such a way that people of every level can participate, by using different weights or changing the number of reps.

CrossFit doesn't work with machines because they force you into isolated, artificial movements. Crossfit uses functional movements. The whole body gets involved: lifting, throwing, running and jumping.

Get Involved!

More and more crossfit boxes are opening all around the world. Most boxes offer introductory sessions, so you can find out what it’s all about. What have you got to lose?!

I’d love to hear how you workout and whether or not you've tried Crossfit. Let me know in the comments below!

Are You Suffering From Adrenal Fatigue?

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Tired, washed out and exhausted, even when you had enough sleep? Feeling tired, weak and incapable of doing things? Could you be suffering from adrenal fatigue?

What are the adrenals?

The adrenals are like two caps on top of the kidneys which play a key role in the endocrine (hormonal) system. They produce more than 50 different hormones, such as adrenaline (epinephrine), noradrenaline, cortisol, progesterone and testosterone. These hormones are involved in energy production, water-salt balance, blood pressure, metabolism, heartbeat, liver function, the immune system, blood sugar level, fat storage and dealing with stress.

When we’re under stress, the adrenals should react by releasing adrenalin and noradrenalin to cope with physical danger, typically called the ‘fight or flight’-reaction. Whenever the ‘danger’ is gone, the adrenals make sure that the hormone levels are back to normal. Cortisol is produced in this situation and the release of DHEA is suppose to ‘un-stress’ the body.

And, who isn't faced with stress these days? Work, family, pressure from friends and our eating pattern put us under constant stress. This stress on the mental, physical and emotional levels, ensure that the adrenals are constantly overloaded with the amount of hormones they have to release. When these processes are prolonged, the adrenals can become exhausted; adrenal fatigue. We start to feel tired and are not able to cope with whatever comes our way any more.

Symptoms of adrenal fatigue

Because the adrenals play such an important role in the endocrine system, the symptoms of adrenal fatigue are expressed in various forms. This long list makes it more than clear that the right balance of hormones is crucial to us.

Appetite for salt
Hypoglycemia
Dizziness
Sleeping disorders
Inflammations
Headache
Unstable blood sugar
Excessive thirst and urge to urinate
Swellings
Hemorrhoids
Varicose veins
Bad digestion
Heart disorders
Asthma
Infections
Behavioral and memory problems
Allergies
Hyperpigmentation

Some other symptoms are

Mood swings
Irritation
Low energy level
Depression
Painful body parts
Low blood pressure
Anxiety attacks
And many more…

What to do if you're suffering from adrenal fatigue?

Change your nutrition! When you have adrenal fatigue, the time you eat becomes very important. You need to keep the cortisol in your blood at the right level. If you don’t have the right amount of cortisol in your blood, it’s hard for your body to keep the right glucose levels. The result of this could be hypoglycemia.

People with exhausted adrenals often tend to choose the foods and drinks which give them energy at the expense of the adrenals, such as fast food, soft drinks and coffee. The fats in fast food are the wrong fats, the carbohydrates are often refined and the nutritional value is low. This way they withhold their body of the nutrients it needs more than ever, to function and recover. And this will make the adrenals more and more exhausted.

Eat immediately when you get up, to refuel your body. This is not the time for intermittent fasting.

Eat a strict Paleo diet, with enough protein, healthy fats, unrefined carbohydrates, vegetables and enough fruits. You may choose to experiment with increasing your carbohydrate intake in the form of things like pumpkin and sweet potato.

Stress is a huge factor, with sufferers of adrenal fatigue simply trying to do it all. When trying to heal, it’s really important to reduce stress, and take time out to meditate and relax.

Have you suffered from adrenal fatigue? What helped you to heal? Please share your stories and tips in the comments below, and help someone out!

Practical Daily Strategies for Supporting Your Adrenals

Once you suspect adrenal fatigue, or you’re actively recovering from it, your daily routine becomes critically important. By building intentional practices into your day, you can support your adrenals and gradually restore your energy levels. The Paleo lifestyle is a fantastic starting point, but it often needs to be fine-tuned for those dealing with adrenal dysfunction.

Prioritise Consistency in Meals

Instead of focusing solely on what you eat, it’s also crucial to be mindful of when and how you eat. Don’t skip meals, and avoid long gaps without food. Eating every 3–4 hours can help regulate blood sugar and support cortisol rhythm. Your meals should always include a source of protein, a healthy fat, and a portion of slow-digesting carbohydrates, like sweet potato or butternut squash. These choices help to nourish your body steadily throughout the day.

Start the Day Right

Unlike those with strong adrenal function who may thrive on intermittent fasting or coffee first thing in the morning, those with adrenal fatigue typically need to eat within 30 minutes of waking up. Choose a nourishing breakfast such as eggs with sautéed spinach and pumpkin, or a bowl of slow-cooked lamb with roast vegetables. Avoid caffeine in the first hour of waking; this gives your natural cortisol levels a chance to rise as they’re meant to.

Move Gently and Purposefully

Exercise is often touted as the ultimate stress-reliever—but for those with adrenal fatigue, too much intensity can backfire. Ditch the HIIT workouts, long-distance running and overtraining. Opt instead for gentle walks in nature, restorative yoga, stretching, or short bodyweight workouts. Once your energy stabilises, you can slowly build back to more intense forms of movement if desired.

Manage Your Exposure to Stress

Modern life is full of chronic, low-level stressors—from the blare of devices to looming work deadlines and family obligations. While we can’t eliminate stress entirely, we can actively manage it. Prioritise sleep by keeping a strict bedtime routine and limiting screen time in the evening. Try deep breathing exercises, journaling, or guided meditations to shift your nervous system into a state of rest and repair. Even 10 minutes a day can make a meaningful difference over time.

Adaptogens and Natural Support

Some people turn to adaptogens—herbs like ashwagandha, rhodiola, or licorice root—to help modulate stress response and support adrenal function. These herbs may offer gentle support, especially when used in conjunction with lifestyle changes. However, always speak to a practitioner before introducing supplements, especially if you’re on medication or have pre-existing conditions.

The Role of Sleep

Sleep is perhaps the most important—and underrated—component of healing adrenal fatigue. Aim for at least 8–9 hours of uninterrupted sleep per night. If you struggle with falling or staying asleep, make your bedroom a sanctuary: darken the room completely, keep it cool, avoid screens before bed, and try magnesium or a calming herbal tea in the evening.

Track and Reflect

Adrenal fatigue recovery is not always linear. Some days will feel better than others. Keeping a journal of your energy levels, food intake, sleep, and stressors can help identify patterns and guide your progress. You may start to see that you’re consistently more fatigued after a certain activity or meal—this information is gold when it comes to fine-tuning your recovery plan.

When to Seek Professional Help

If your fatigue persists despite lifestyle changes, it may be time to consult a functional medicine practitioner or naturopath who can run specific tests (like salivary cortisol or DUTCH testing) to evaluate your hormone levels. They can also help uncover any underlying causes such as thyroid imbalances, gut infections, or nutrient deficiencies that might be contributing to your exhaustion.

You’re Not Alone

Finally, it’s worth remembering that adrenal fatigue—while frustrating—is common, especially among busy adults trying to juggle work, family, and health. The more we speak about it, the more we can support one another on the path to recovery. Sharing your story might just help someone else recognise their own symptoms and start the healing process.

Have you made any changes that helped you regain your energy? Do you follow a specific Paleo plan for adrenal support? Add your experience in the comments – your journey could inspire someone else to take their first step toward wellness.

Vitamin B9 Folate & the Paleo Diet do you get enough deficient signs symptoms sources supplements-min

Vitamin B9 (Folate) on the Paleo Diet

Growth and development – this is what Vitamin B9 is most vital for. Growth and development actually comprise a whole set of processes in the human body, with cell division and DNA production perhaps the most important ones, and so Vitamin B9 becomes especially important during pregnancy, lactating, and early growth stages. What is more, it promotes nerve function, helps to prevent osteoporosis-related bone fractures, and can play a role in the prevention or treatment of a number of medical conditions: anaemia, cervical tumours, depression, glossitis, insomnia, myelopathy, ovarian tumours, restless leg syndrome, schizophrenia, uterine tumours.

Unfortunately, Vitamin B9 deficiency is one of the most common nutrient deficiencies, suffered often by pregnant women, by chronic alcohol abusers, and by those with poor nutrient absorption disorders like ulcerative colitis. How can you recognise a deficiency? This can be characterized by muscular fatigue, insomnia, depression, forgetfulness, irritability and gingivitis or periodontal disease.

Vitamin B9 actually comprises two compounds – Folate which is found in natural foods, and Folic Acid which is synthetic. Though similar, Folic Acid that is used for fortifying processed foods is absorbed to nearly half the level of Folate. Therefore, it makes much more sense to focus on whole foods to get adequate Vitamin B9 consumption, and for this the Paleo Diet is a great solution, as it promotes a natural way of eating in the name of long-term vitality and health.

How much Vitamin B9 do you need in your diet?

The daily recommended amount of folate is 400μg. Since it is easily excreted from the body, excessive intakes are very difficult to reach.

Which foods can you get Folate from?

Liver – Whichever your preferred choice of animal, you’ll get a great amount of Vitamin B9 from it. Turkey liver, however, is the richest source, with 173% of your daily need of Folate in just 100g.
Spinach – leafy greens are another fantastic source for Vitamin B9, with spinach as the forerunner. In 1 cup of cooked spinach, you’ll get 65% of your daily need of Folate.
Beets – If you’re looking for a Folate-rich vegetable, beets are your best friends. 1 cup of raw beets covers 37.1% of the daily need of Vitamin B9. Beet salad, roasted beets, beet soup – the choices are endless!
Romaine lettuce – When preparing a green salad, opt for romaine lettuce. 2 cups of this crunchy salad will provide 32% of your daily Folate need.
Asparagus – In springtime, one of the best sources for Vitamin B9 is asparagus, providing 37% of your daily need in a 100g serving.
Papaya – For an exotic dessert, reach for a papaya. In just one fruit, you will get 28.9% of your daily intake need of Vitamin B9.
Avocado – Yet another reason for having a daily avocado is its Folate content. One cup of mashed avocado (time for guacamole?) amounts to 29.6% of your daily need of Vitamin B9.
Cauliflower – For a Folate-rich change to those beets, reach for cauliflower. In 1 cup of raw cauliflower, there’s 15.2% of your daily Folate need. And it’s a delicious snack when eaten raw!

What else do you need to know about Vitamin B9?

Vitamin B9 is not very stable, and its content undergoes a relevant loss in the case of non-airtight storage, overcooking and reheating of food. In addition, green and black teas counteract the absorption of the vitamin and thus should be minimized if you focus on Vitamin B9 consumption. However, animal products that contain folate are more stable when it comes to cooking than plant products, so you shouldn’t have a problem if you focus on those. Luckily there’s no lack of them in the Paleo Diet!

Why Folate Absorption Matters More Than You Might Think

When it comes to getting the most from your diet, it's not just about what you eat — it's also about how well your body absorbs it. Even if you're eating a folate-rich diet, certain habits or health conditions can impair absorption. For instance, those with gut health issues, such as coeliac disease or inflammatory bowel conditions, may not absorb Vitamin B9 efficiently. This can make even a good diet fall short in terms of real nutrient delivery. If this sounds like you, it might be worth looking into digestive health as a starting point.

Signs You Might Be Low on Vitamin B9

Beyond the better-known signs like fatigue and insomnia, B9 deficiency can show up in subtle ways. These can include mouth sores, swollen tongue, or a pale complexion. Because folate plays a crucial role in red blood cell formation, low levels can quickly result in anaemia — leaving you feeling unusually tired or short of breath. It's one of those nutrients that you may not notice you're missing until you're already affected.

Can You Get Too Much Folate?

Folate from food sources is safe, even at higher levels, because your body excretes what it doesn't need. However, synthetic folic acid found in fortified foods and supplements is processed differently by the body. There is some concern that excessive folic acid, particularly from supplements, might mask Vitamin B12 deficiency — a serious issue especially for older adults. That's why sticking to food sources, as the Paleo approach recommends, is a more balanced long-term strategy.

Pregnancy and Folate: Why It’s Non-Negotiable

Women who are pregnant or trying to conceive are typically advised to take additional folic acid supplements due to the nutrient’s role in preventing neural tube defects in the developing baby. While whole food sources are always ideal, supplementation can be necessary during this stage of life. Liver and leafy greens are particularly good additions to a pregnancy-focused Paleo plate — just be mindful of moderation with liver due to its Vitamin A content.

Beyond Pregnancy: Folate’s Ongoing Role in Women’s Health

Even outside of pregnancy, folate plays an important role in hormone regulation and reproductive health. There’s emerging evidence linking adequate folate levels to a reduced risk of ovarian and uterine issues. Because of its impact on cell division, it’s also a nutrient worth monitoring as women age. Keeping folate levels stable through natural food sources can support ongoing hormonal balance and energy levels.

Smart Storage and Cooking Tips

To retain as much folate as possible, it’s best to store produce in airtight containers in the fridge and use it promptly. When cooking, avoid boiling leafy greens for too long. Steaming or lightly sautéing can help preserve their nutrient content. If you’re preparing a large batch of food to store, consider freezing it soon after cooking to lock in the folate content.

Paleo Recipes That Naturally Include Folate

One of the benefits of a Paleo lifestyle is that so many folate-rich foods are already part of the core template. Think of a meal like grilled chicken livers served with sautéed spinach and roasted beets — all incredibly rich in Vitamin B9. Or a hearty cauliflower and avocado salad dressed with olive oil and lemon. Even a smoothie made with papaya and spinach can pack in a good folate punch. By being intentional with your ingredient choices, you’ll find it’s not difficult to meet your daily needs.

The Bottom Line on B9

Folate is one of those nutrients that affects many crucial systems in the body — from brain function and mood to cell repair and energy production. The Paleo diet naturally lends itself to an excellent folate intake, thanks to its focus on whole, unprocessed foods. By being conscious of storage, cooking methods, and absorption factors, you can maximise the benefits of Vitamin B9 and support your long-term health in a powerful way.

So, do you think you should focus more on Folate consumption in your food? Maybe you have some experience related to it? Please share it in the comments!

Living in a Permanent Summer

Today is the September equinox, where the sun is directly over the equator, meaning the length of day and night is equal; 12 hours each – and the seasons on either side of the world are the exact opposite.

In Australia and the Southern hemisphere it is the Spring equinox – and in the Northern hemisphere today represents the Autumn (or fall) equinox.

This seems like a timely reminder about the importance of our natural our circadian rhythms and the seasons. Time and seasonality are so important for so many health reasons, yet in the modern world it is all too easy to live a 24 hour life and barely notice the season.

Seasonality

By being aware of the changing length of day and intensity of the sun our bodies know what season it is. When our ancestors lived they would have experienced a far greater availability of food in the summer months. Fruit and vegetables would have only been in season for relatively short periods of time, so they would have been likely to consume as much as they could, when they could. This would have been converted to sugar and stored as fat, for sustenance during the harsher winter months. Today there is barely a week in the year, when almost all types of fruit and vegetables are not available. It makes sense that eating as though it's summer all year round might not be the best idea biologically, don't you think?

In terms of Vitamin D, the sunshine vitamin, our ancestors would have been outside most of the time. This would have given them far better levels of Vitamin D than we have today, thanks to our indoor, sun-fearing lifestyles.

Day and Night

Another big problem with our modern lifestyles, is our bodies not getting the correct signals of day and night. Our ancestors would have had no artificial exposure to the blue light we are now inundated with. Without blue light melatonin, the sleep hormone, is produced when the sun goes down. This triggers sleep. When the sun comes up, melatonin production halts rendering us alert and awake. With artificial lighting, TV and computers in the evening giving out as much blue light as sunlight, it is little wonder so many people struggle to sleep – and struggle to wake up in the morning.

I’d love to hear your comments about seasonality and day and night. Do you live in an artificial summer all year round?

Happy equinox!

Paleo Diet Primal Shampoo No Poo Kombucha SLS Paraben Ingredients Chemicals-min

What’s Really in Your Shampoo?

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As people become more aware of the damaging chemicals contained within everyday products (like shampoo, conditioner, make up and lotions), it is a natural instinct to start looking for natural alternatives – or even making your own products so you know exactly what has gone into them.

Cleansing products we use everyday such as shampoo offer contain sodium laurel sulphate (SLS) and Parabens, which seem to be very damaging, both to our health and the environment.

SLS is a favourite of manufactures, as it helps to make their products lather and form a thick constituency – but it can be very irritating, not to mention toxic. With the skin being our biggest organ, and able to absorb whatever we apply to it, it makes sense to be very cautious about the products you use.

Avoiding Chemical Shampoo

Increasing numbers of people are going “no poo” – that is, going without shampoo entirely. For some, this might be a step too far – in which case, have you considered cleansing your hair with Kombucha?

For a simple, chemical free hair rinse, all you need is some water and some Kombucha. Although it is often drunk as a tea for its health benefits, it also has some beauty applications.

Using Kombucha will give the hair a natural sheen without the need for chemicals, and make it easier to control oily hair. Kombucha will also make the hair lighter and easier to control.

The Kombucha should be diluted with one- two parts water before being used as rinse.

Herbs can be added to the mix to give a delicate scent. Herbs such as camomile and lavender will work well with normal, dry/itchy and oily hair. Camomile will also help to lighten blonde hair. For dark hair, rosemary will work well. The herbs can either be added directly to the hair rinse or lighted boiled first. When it comes to quantities of herbs, just add a small handful, enough to give some fragrance, but not so much that the herbs swamp the water.

Another way to cleanse the hair naturally is to use baking soda. Just apply the baking soda to a brush and brush it through the same way you would a dry shampoo or wet your hair with a cup of water and then apply the baking soda.

How do you wash your hair – or do you go without? Are you careful to avoid certain ingredients in commercial shampoos and hair care products? Please leave your comments or share your recipes below.

Vitamin B6 Pyridoxine Paleo Diet deficiency supplement symptoms sources signs-min

Vitamin B6 (Pyridoxine) and Paleo Eating

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Who doesn't want healthy nerve and muscle cells? Of course you do, and this is where Vitamin B6 – also known as Pyridoxine – becomes especially important. In addition to that, it plays a part in converting carbohydrates and protein into energy, together with other B-complex vitamins, and has a role in the production of insulin, both white and red blood cells, and DNA. That means it’s pretty important!

Luckily, Vitamin B6 deficiency rarely occurs, because it’s contained in many foods. But sometimes it does, usually caused by a poor absorption of nutrients that can be a result of chronic alcoholism or chronic diarrhoea. Fatigue, anaemia, skin disorders (like eczema and seborrheic dermatitis), convulsions and seizures – these are symptoms that may point to a deficiency in Pyridoxine.

But even if there’s no full-blown deficiency, there are a number of medical conditions that may be prevented or treated with better levels of Vitamin B6, including adrenal function, asthma, kidney stones, PMS, cardiovascular problems like atherosclerosis and hypertension, nervous system issues like carpal tunnel syndrome, depression, autism and epilepsy, and skin conditions like acne and eczema. The best approach in any case is to turn to whole food sources of Vitamin B6, of which there is abundance in the Paleo Diet.

How much Vitamin B6 do you need in your diet?

The daily recommended amount of Vitamin B6 is 2mg.

Which foods can you get Pyridoxine from?

Liver – Not surprisingly, the nutrient dense liver is the first on the list. While any animal liver will provide a good amount of Vitamin B6, turkey liver is the richest choice with 52% of the daily need in a 100g portion. Pate, anyone?
Tuna – The best fish source for Vitamin B6, tuna provides 52% of your daily need in a 100g portion. So if liver is not your thing, but you’re focused on the consumption of Pyridoxine, a good tuna salad or tuna steak for dinner is a great choice for your health.
Summer squash – Great for grilling, salads, stir-fries, and even refreshing soups – summer squash provides 12.5% of your daily need of Vitamin B6 in 1 cup when measured raw.
Banana – One of the best carb sources around, the banana is also good for Vitamin B6 with 21.5% of your daily need in one fruit. Of course bananas are great to munch on just by themselves, but if you’re feeling like a treat, why not prepare a Vitamin B6-filled one-ingredient ice-cream? Just toss some frozen banana pieces into a blender and watch the magic unveil.
Pistachios – For a snack full of Vitamin B6, go for a handful of pistachios. In 100g you’ll find 85% of your daily Pyridoxine need.
Blackstrap molasses – if you’re looking for a healthy sweetener, blackstrap molasses provides the best mineral and vitamin content. In just one tablespoon you’ll get 7% of your daily Vitamin B6 need. The taste of blackstrap molasses might be an acquired taste for some, but if you’re fond of it and are looking for something sweet, it’s a great solution.
Paprika – Sometimes all it takes is some herbs and spices to perk up the micronutrient content of your food. Paprika is a great addition when it comes to Vitamin B6 – one tablespoon packs 14% of your daily need. Great reason to browse through some Hungarian recipes – no lack of paprika there!

What else do you need to know about Vitamin B6 consumption?

When cooking Vitamin B6-rich food, it is the acidity of the food that usually determines how much of the vitamin is retained. Thus, if you’re especially concerned with the Pyridoxine content, don’t add much acidic components to your food. In addition, processing and freezing cause a loss in the vitamin content. As the Paleo diet promotes the eating of fresh unprocessed whole foods, it is a great approach to get all the vitamins you need – fresh vegetables win over canned ones any day!

The Role of Vitamin B6 in Hormone Regulation and Mood

Vitamin B6 is not just vital for your metabolism and red blood cell production—it also plays a critical role in regulating hormones and supporting mental wellbeing. Pyridoxine contributes to the production of neurotransmitters like serotonin and dopamine, which influence your mood, sleep, and cognitive function. In fact, low B6 levels have been linked to irritability, depression, and poor concentration. For women especially, ensuring an adequate intake of B6 may help relieve premenstrual symptoms (PMS), particularly mood swings and irritability.

Does Stress Deplete Your B6 Levels?

Yes—stress can significantly impact your need for Vitamin B6. When you’re under prolonged physical or emotional stress, your body uses more B6 to support adrenal function, produce stress-related hormones, and keep your nervous system in balance. This is particularly relevant for anyone dealing with high-pressure jobs, chronic illness, or poor sleep. During these periods, incorporating more B6-rich foods into your Paleo meals can help maintain balance and resilience.

Bioavailability: Are You Actually Absorbing Enough?

It’s one thing to consume B6—but it’s another thing to absorb and utilise it effectively. Several factors can interfere with B6 absorption, including excessive alcohol intake, certain medications (like isoniazid or hydralazine), and health conditions like coeliac disease or kidney dysfunction. People with impaired gut health or a history of digestive issues may be more prone to deficiency despite seemingly adequate intake.

This is why the Paleo diet's emphasis on gut-friendly, anti-inflammatory foods is especially valuable. Bone broth, fermented vegetables, and foods rich in collagen and gelatin can support gut integrity and help ensure proper absorption of micronutrients like B6.

How Vitamin B6 Interacts with Other Nutrients

Vitamin B6 doesn’t work in isolation. It interacts synergistically with magnesium, zinc, and other B-vitamins—especially B12 and folate. These nutrients often work together in methylation processes, detoxification, and energy metabolism. For example, low levels of magnesium can impair the activation of B6 in the liver. Therefore, ensuring adequate intake of a broad range of nutrients—like leafy greens, nuts, seeds, eggs, and grass-fed meats—can help maximise the benefits of B6.

Should You Consider a Supplement?

For most Paleo eaters, supplementing with B6 is unnecessary if a variety of whole foods are regularly consumed. However, some people—particularly those with hormonal imbalances, chronic fatigue, or neurological issues—may benefit from a short-term boost via a high-quality B6 supplement (often in the form of P5P or pyridoxal-5-phosphate, the active form). If you're considering this, consult a qualified healthcare provider to ensure proper dosage and avoid potential interactions.

It’s also important not to overdo it. Excess B6 from supplements can cause nerve-related symptoms like tingling or numbness, especially if taken at high doses for extended periods.

Simple Paleo Meal Ideas to Boost Vitamin B6 Naturally

Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and sweet potato hash
Lunch: Grilled chicken salad with avocado, sunflower seeds, and roast capsicum
Dinner: Lamb liver pan-fried in olive oil with steamed broccoli and turmeric cauliflower rice
Snack: A banana with a small handful of pistachios

All of these are rich in Vitamin B6 and synergistic nutrients, supporting absorption and functionality within the body.

Cooking Tips to Preserve Vitamin B6

As mentioned earlier, Vitamin B6 is heat- and acid-sensitive. When possible, lightly steam vegetables instead of boiling them, and avoid adding lemon juice or vinegar during the cooking process. Cook meat gently rather than charring or heavily roasting it. Consider batch-prepping meals in glass containers to avoid the nutrient loss that can occur from prolonged freezing or microwaving in plastic.

Recap: Paleo and Pyridoxine

Eating Paleo gives you a solid foundation for micronutrient sufficiency—but only if your meals are diverse and focused on nutrient density. Vitamin B6 is found in many animal and plant-based sources permitted within Paleo, making it relatively easy to hit your daily target. However, chronic stress, gut issues, and modern lifestyles can still put you at risk for suboptimal intake.

Focusing on variety, food preparation, and synergistic nutrients will help ensure you reap the full benefits of Pyridoxine—from energy production and hormonal regulation to healthy skin and neurological function. It’s a small vitamin with a powerful impact—well worth your attention.

So, did reading this make you think more about Vitamin B6 consumption? Do you have any recipes to share with the specific ingredients? Do share in the comments!