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Ramadan & Intermittant Fasting paleo diet-min

Ramadan and Intermittent Fasting on a Paleo Diet

You might be aware that the Islamic month of Ramadan has just started. Having just arrived on my travels in a Muslim country, I've been doing a lot of reading on the subject – from a Paleo perspective.

Ramadan is a month of fasting , where Muslims from all around the world start their fast at sunrise, and don’t eat or drink until sunset – for the whole month. Fasting is something I've read a lot about, and tried myself in the form of Intermittent Fasting. In the Paleo world intermittent fasting refers to the not eating part – people undertaking an intermittent fast drink water. Some people even take BCAA (Branch Chain Amino Acids) to decrease cravings and hunger signals at the level of the brain – something that wouldn't be done in Ramadan.

As so many people fast during this time, a lot of scientific studies have been conducted – with very interesting results. Whilst intermittent fasting as part of a Paleo protocol is different to fasting during Ramadan, there is still a lot of useful learning from these studies.

A number of studies concern diabetes – and have shown during Ramadan, diabetics blood glucose levels are far more stable. A study on a group of students also demonstrated that over the month weight loss was common; more significantly in overweight participants. Studies have also shown a significant decrease in markers of inflammation during the month of Ramadan, which is speculated to decrease the risk of heart disease.

One area of Ramadan that is hard to reconcile to intermittent fasting, is diet. Many people will break their fast on Ramadan with the refined carbohydrates that someone breaking a Paleo intermittent fast would avoid. What impact does this have on the application of Ramadan studies to understanding the benefits of a Paleo intermittent fast? Another part of Ramadan which is hard to quantify is the peacefulness that surrounds the period – something which must surely have health benefits?

Whilst clearly limited, the studies conducted on Ramadan certainly seem to imply eating less frequently has many benefits. This is completely contrary to the conventional wisdom advice, which is often to snack frequently, and eat lots of small meals.

It’s going to be an interesting time being in the midst of Ramadan. I’d love to hear your thoughts and experiences of Ramadan and intermittent fasting in general. Do you think it’s beneficial to health? Have you ever fasted?

Where Does Your Fish Come From Australia New Zealand paleo diet frozen-min

Where Does Your Fish Really Come From?

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Living on a great big island surrounded by the sea, I had always assumed the fish sold in Australia would be, well, Australian. If not Australian, perhaps from neighbouring New Zealand?

I was horrified in my local supermarket (the photos are from Coles, but Woolworths was a similar story) to look at the frozen fish on offer – I couldn’t find a single offering of Australian or New Zealand fish! It was also quite hard to even see the origin, as it seemed to be almost hidden on the labelling.

The one pack that had New Zealand fish was “made” in China. I want to eat local fish – and if it’s being shipped halfway around the world (and back) to be “made”, that raises a lot of questions in my mind about the manufacturing process, freshness, control and quality.

The fish in the photo are labelled as being from (or made in) Vietnam, Malaysia, China – or more worryingly just “from local and imported ingredients”. For all the good that last label does, perhaps the local ingredient is the packaging they come in – and imported could mean absolutely anywhere!

Fish is something I’m particularly concerned to source well. After the Fukushima nuclear disaster in Japan, record levels of radiation have been found in local sea life. I just don’t want to eat food that might contain radio active material. A reasonable request?

There are also issues around differing mercury levels in different oceans – and the whole argument around farmed fish and sustainable fish. It is really important to know exactly what you are eating and where it is from.

Ideally we would all catch our own fish, or failing that go to a fish market or monger. But unfortunately, sometimes we’re busy working and need to rely on other sources for our food. For something as simple as fish, I would love to be able to buy local, in my local store – and to be confident about it’s origin, freshness and past!

I’d love to know where you get your fish – and if you’d ever buy frozen? Does the source of your fish worry you, as much as it does me?

How to Choose Better Fish in Australia

If you're trying to eat more consciously, especially within the Paleo framework, fish is one of the most beneficial foods you can include. But that benefit quickly vanishes when the fish you're buying is riddled with unknowns—questionable origins, vague labelling, or long journeys that compromise its quality. So how do you source fish that aligns with both your health values and ethical concerns? Let’s explore the practical steps you can take to ensure you’re choosing better, cleaner, and more sustainable fish.

Understanding Seafood Labelling in Australia

In Australia, labelling laws for seafood are often a source of frustration for consumers. Unlike fresh seafood at a fish market or deli counter, packaged and frozen seafood is not legally required to disclose the country of origin in a clearly visible format. While businesses must include country-of-origin labelling, it’s often in small print or hidden on the back, and processed or mixed-origin products can use vague statements like “local and imported ingredients.” This doesn’t help consumers who want to avoid fish imported from regions with lower safety and environmental standards.

What’s worse is the deliberate opacity in the processing chain. A product might be “caught in New Zealand” but “processed in China,” which raises many questions about how the fish was handled, stored, and altered along the way. If you're buying fish for its health benefits, this convoluted journey could be undermining your intentions.

Why Local and Wild-Caught Really Matters

When it comes to seafood, “local” often means fresher, more transparent, and better regulated. Australia and New Zealand both have strong fisheries management systems and relatively low contamination risks compared to some overseas suppliers. Wild-caught fish from clean waters are less likely to have accumulated heavy metals or environmental toxins like PCBs or dioxins.

Farmed fish, depending on where it's raised, may be fed unnatural diets, treated with antibiotics, and housed in overcrowded conditions. In contrast, locally caught wild fish tend to be richer in omega-3s and free from the harmful additives used in some overseas aquaculture operations.

What to Avoid When Buying Fish

Generic labelling: Avoid packages that say “from local and imported ingredients.” That’s code for “we don’t want to tell you.”
Multiple countries listed: If you see two or more countries mentioned, it often means the fish was caught in one country and processed in another, usually to save money.
“Made in” vs “Product of”: “Made in” often refers to where processing occurred, not where the fish was caught. Always prefer “Product of Australia” when possible.

Best Fish Choices in Australia

If you want to buy smarter, here are some fish varieties that are typically considered safer, more sustainable, and paleo-friendly within Australia:

Australian wild-caught salmon: While rare, it can occasionally be sourced fresh. More often, opt for wild Alaskan if it's available and clearly labelled.
Barramundi: A great Aussie favourite, barramundi is often farmed in Australia under higher standards than imports. Look for “Australian-farmed” on the label.
Flathead and whiting: These are commonly caught in local waters and available fresh at fishmongers or markets.
Sardines: Small oily fish like sardines are often sustainably caught and have lower mercury levels due to their size and short lifespan. South Australian sardines are particularly good.

Tips for Finding Quality Fish Locally

You don’t always need to shop at a high-end fishmonger to find decent fish. Here are some tips for sourcing better fish even when shopping at mainstream retailers:

Shop at the deli counter, not the freezer aisle. You can ask questions and usually find more accurate country-of-origin information.
Check your local farmers’ markets. Coastal regions often have stalls run by local fishermen or co-ops.
Ask your fishmonger. A good fishmonger will always be upfront about the source and freshness of their stock. If they’re vague, it’s a red flag.
Read the fine print. Yes, it’s annoying. But turning over the packet might be the only way to find out where the fish truly comes from.

When You Really Need Frozen Fish

Sometimes, frozen is the only option—especially if you live inland or need something that will keep longer. In this case, your best bet is to choose products labelled “wild caught” and “product of Australia or New Zealand.” Avoid fish that’s been breaded, seasoned, or pre-cooked, as these often include processed oils, wheat, and mystery ingredients.

Vacuum-sealed frozen fish with clear catch information can still be a good compromise. Look for packaging that includes the species name, catch method (like line-caught or trawled), and catch area. If it’s MSC (Marine Stewardship Council) certified, that’s another reassuring sign.

The Bigger Picture: Sustainability and Food Sovereignty

Supporting local fisheries is about more than just your health—it’s about sustainability, employment, and reducing your carbon footprint. Buying Australian or New Zealand seafood helps ensure money stays in the local economy, supports responsible environmental practices, and reduces the food miles your dinner travels.

When we outsource food production to countries with looser regulations, we lose control over quality, labour standards, and ecological impacts. Choosing locally caught fish is a small but powerful way to vote with your dollar for a better food system.

Have You Checked Your Own Freezer?

If you're feeling curious, take a look through your freezer or pantry and see where your fish products really come from. You might be surprised how little you know about their origins. Next time you're at the supermarket, make it a point to compare the labels and see just how much information is being kept vague or hidden.

Real food, like fish, should be simple. It should be something we can trace back to its source, something we can feel good about feeding to our families. The next time you’re shopping, consider this: if you wouldn’t drink water from an unlabelled bottle, why eat fish from an untraceable source?

What’s Inside the Paleo Lunch Recipe Book

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My Paleo Lunch Recipe Book is now on sale!

With a typical SAD lunch revolving around sandwiches and pasta, a Paleo lunch requires a bit more thought – and is far more rewarding than a refined-carb-heavy sandwich!

I know what it's like to be busy and in need of good Paleo lunch options. I've put this recipe book together, with lots of recipes that can be prepared in advance, to make lunchtimes that bit easier. The book contains recipes for lunches you can make at home and take into work – as well as recipes for lunches when you have a bit more time on your hands.

The book has 92 pages and includes:

Soups
Salads
Paleo “sandwiches”/ wraps/ burger recipes
Lunches to prepare in advance
Sauces & dips
Paleo “noodles”
and much more!

The recipes contain lots of varied ingredients (that are easy to source), including chicken, beef, fish, seafood, beef, turkey, ham and bacon. There are also some meat -free vegetarian recipes – as well as some featuring fermented foods and offal!

Here are some of the beautiful photos from the book:

At the moment the book is available as an ebook – but the print version is getting closer! As with all of my books, it's available for instant download and comes with a 30 day guarantee. You can pay securely using credit card, debit card or paypal. If you'd like a copy – you can buy it here.

I've created this recipe book for people of any country (being from overseas myself, I know how annoying it is when a recipe book is only in metric or imperial measurements!)

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

Why a Paleo Lunch Is Worth the Effort

Many people default to the same old sandwich or wrap every lunchtime, often out of habit or convenience. But if you're following a paleo lifestyle—or just trying to eat cleaner, more nourishing food—those options simply don't cut it. They’re often packed with refined grains, processed meats, low-quality fats, and little in the way of genuine nutrition. That’s why having a solid rotation of Paleo-friendly lunch ideas can make all the difference in staying consistent and satisfied throughout your day.

The great thing about Paleo lunches is that they don’t leave you feeling bloated or sluggish like a carb-heavy meal might. Instead, they focus on protein, healthy fats, vegetables, and nutrient-dense ingredients that give you lasting energy and keep your blood sugar stable. Once you make the switch and feel the difference, there’s no going back to uninspired desk lunches.

Meal Prep Made Simple

One of the most common hurdles to sticking with a paleo diet—especially for lunch—is the lack of preparation. That’s where a book like The Paleo Lunch Recipe Book comes in so handy. With recipes that are quick to make and can be prepared ahead of time, you can remove the daily decision fatigue and enjoy nourishing meals without the stress. The book includes batch-friendly ideas that you can make on a Sunday and enjoy all week long, such as hearty soups, roast meat wraps, or grab-and-go noodle jars made with spiralised vegetables.

Ideas for Work Lunches

If you're working in an office or on the go, your lunch needs to be portable, quick to eat, and ideally something that doesn’t require reheating. Think chicken salad stuffed in lettuce cups, zucchini noodle bowls with nut butter dressing, or egg muffins packed with veg and bacon. These types of meals are naturally gluten free, dairy free, and high in protein—making them a perfect choice for busy professionals who want to eat clean without sacrificing flavour or variety.

The recipe book also includes sauces and dips that can elevate simple ingredients, turning even the most basic lunch into something delicious and exciting. A good tahini dressing or avocado lime sauce can completely change how you feel about your midday meal.

When You’ve Got a Bit More Time

Of course, not every lunch is a rushed break between meetings. If you work from home or have a bit more breathing room, there are options in the book for hot meals and freshly prepared dishes that are still paleo-compliant. Think pan-fried salmon with a side of garlic greens, grilled lamb skewers with a tahini drizzle, or slow-cooked pulled pork served in crunchy cabbage leaves. With recipes that range from 10-minute salads to more involved lunch plates, the book offers something for every kind of day.

What Makes This Recipe Book Different?

Unlike some recipe books that cater to one region or measurement system, this book is designed to work for everyone—no matter where you live. Recipes include both metric and imperial measurements, so whether you’re in Sydney or San Francisco, it’s easy to follow along. The ingredients are globally accessible too, and where unusual items are included, there are simple swaps or suggestions to suit what’s local and seasonal to you.

What really sets the book apart is the inclusion of less-common but highly nutritious ingredients like fermented foods and organ meats. If you’re looking to maximise your nutrient intake without spending a fortune on supplements, these types of ingredients can play a huge role in improving gut health, energy levels, and overall wellbeing. Even better, the recipes make these ingredients approachable and delicious—even if you’re new to them.

Vegetarian and Allergy-Friendly Options

While paleo is often associated with meat-heavy meals, this book also includes vegetarian and egg-free recipes to suit different dietary needs. Whether you're cooking for a plant-based friend or simply want to include more vegetables in your diet, the variety in the book ensures you won’t feel limited. Recipes are clearly marked, so it’s easy to pick what works for your preferences or dietary requirements.

Instant Download

If you’re ready to transform your lunch routine, The Paleo Lunch Recipe Book is available as an instant digital download. You can start using it today! The book is affordably priced at $17 AUD, and if you're building your Paleo recipe collection, there are bulk discounts available if you purchase multiple titles together.

Get Inspired for Your Next Meal

Sometimes all it takes to break the cycle of boring lunches is a little inspiration. Whether you’re a full-time paleo eater or just want to clean up your midday meals, this recipe book will give you the tools to eat better, feel fuller for longer, and genuinely enjoy what’s on your plate. With a mix of flavourful, easy-to-prepare recipes and stunning photography to match, it’s a resource you’ll turn to again and again.

Click here to get your copy and start making lunch the best meal of your day.

8 Signs That You Are Gluten Intolerant

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The Paleo diet is completely gluten free, since it omits grains entirely. When going Paleo many people (who previously thought that had no issues with gluten) find that many symptoms they used to have completely disappear. It also seems common for a rare gluten exposure to have quite an impact, even though the person may have consumed gluten everyday previously. Are you gluten intolerant?

What’s the difference between celiac disease & being gluten intolerant?

Celiac disease is a severe, sudden immune reaction to the protein gluten, which has immediate autoimmune reactions. It prevents the sufferer from absorbing essential nutrients. Gluten intolerance is on the same spectrum, but the reaction to gluten is not so sudden – and even harder to clinically diagnose. Unfortunately tests for celiac disease and being gluten intolerant are not as advanced as you might imagine – and it can be very difficult to get a clinical diagnoses. The best way to find out how gluten affects you is to undertake a strict elimination diet – luckily the Paleo diet does just this.

8 signs that you are gluten intolerant

Gastrointestinal (GI), stomach and digestive issues; perhaps gas, bloating, cramping, constipation, diarrhea or IBS
Headaches or migraines
Fibromyalgia or chronic fatigue
Sudden mood shifts, irritability or depression
Dizziness, balance problems and tingling or numb hands and feet
Another autoimmune disease diagnose (perhaps as Hashimoto’s thyroiditis, Multiple Sclerosis, Rheumatoid arthritis, Lupus, Psoriasis, Scleroderma or Ulcerative colitis)
Hormone imbalances or unexplained infertility
Inflammation, swelling or joint pain

If you've got any of these symptoms and still consume gluten, it’s definitely worth strictly excluding gluten – and going strict Paleo – for 30 days.

And why you mustn't go “gluten-free”…

You can’t fail to notice the commercialism of “gluten-free”. There is a gluten-free version of everything – and often the ingredients are quite frightening. To achieve the properties that gluten provides in things like bread and cakes, the manufacturers often have to use dozens of ingredients that you probably haven’t heard of. Not Paleo – and not good for you either. Whilst gluten is a particularly problematic protein, lots of other grain proteins are believed to have similar reactions. The healthiest way to go gluten free, is to avoid substitutes – and eat real, whole, Paleo foods! Instead of buying gluten-free bread and cakes, find alternatives to bread – and change your diet completely!

Should You Cut Out Gluten for Good?

If you suspect gluten might be the cause of your symptoms – even if they seem unrelated to digestion – it's well worth trying a 30-day elimination using the Paleo diet. Because Paleo naturally removes all grains (not just wheat), it provides a clear and effective way to assess how gluten, and similar compounds, affect your body.

Remember: going Paleo is not the same as just going “gluten-free”. Many commercial gluten-free products are ultra-processed, high in sugar, and loaded with unfamiliar additives – far from the nutrient-dense, real food approach Paleo encourages. In fact, many people who go gluten-free without changing the rest of their diet don’t see any benefit at all. That’s why focusing on whole, unprocessed, naturally gluten-free foods is the best way to support your gut, energy levels, and long-term health.

If you're experiencing bloating, brain fog, joint pain, fatigue or any of the signs listed above – and still eating gluten – now is the time to test things for yourself.

Try this:
Commit to 30 days of strict Paleo (no grains, no dairy, no legumes, no processed foods). Keep a journal of how you feel. You might be amazed at the improvements – and shocked by how strongly your body reacts if you reintroduce gluten later on.

How does gluten affect you? Do you completely avoid gluten? I’d love to hear your comments, below!

Have You Gone Gluten-Free or Tried Paleo?

I'd love to hear from you. Did cutting gluten change your life? Are you still struggling with symptoms you suspect are food-related? Or maybe you've accidentally reintroduced gluten and felt the effects? Share your experience in the comments below — your story might be just the motivation someone else needs to take the first step.

Let’s continue the conversation and support each other on the journey to better health, one real food meal at a time.

Why Gluten Intolerance Is More Common Than You Think

Even though gluten has been a part of the modern Western diet for centuries, it’s only recently that we’ve started to question its role in chronic health issues. While coeliac disease is widely recognised, gluten intolerance and non-coeliac gluten sensitivity are far more common – and often missed. One of the most eye-opening parts of going Paleo is discovering just how many symptoms are linked to gluten — even in people who assumed they had no problem with it at all.

What Is Gluten, Really?

Gluten is a group of proteins found in wheat, barley, rye, and spelt. Its elastic properties are what give bread its chew and pasta its bite. But these same proteins are increasingly being recognised as problematic for many people — not just those with a formal coeliac diagnosis.

Gluten can be inflammatory, difficult to digest, and disruptive to gut health. For some, the effects are immediate and obvious. For others, gluten causes subtle, chronic symptoms that can take years to link back to diet.

Gluten Intolerance vs Coeliac Disease: A Quick Overview

It’s important to distinguish between coeliac disease and gluten intolerance:

Coeliac disease is an autoimmune disorder where the ingestion of gluten causes the immune system to attack the lining of the small intestine.
Non-coeliac gluten sensitivity may not show up on blood tests or biopsies but still triggers symptoms such as bloating, fatigue, headaches, and brain fog.

In both cases, the body is signalling that gluten is not being tolerated — just in different ways.

The Gut-Brain Connection

Many people think gluten issues begin and end in the digestive tract, but that’s far from the full picture. Thanks to the gut-brain axis, gluten can also influence mood, concentration, memory, and even behaviour. Anxiety, depression, and ADHD symptoms have all been reported to improve on a gluten-free or Paleo diet — particularly when gut health is supported at the same time.

This is why keeping a symptom journal can be so powerful during your 30-day Paleo trial. You might discover that a foggy brain, restless sleep, or skin issues were quietly linked to the bread or cereal you thought was harmless.

What Happens When You Remove Gluten?

Once gluten is removed and the gut starts to heal, many people report benefits such as:

Fewer digestive issues (like bloating, reflux or irregular bowel movements)
Clearer skin
Better mood and concentration
Reduced joint pain and inflammation
Increased energy
Improvements in hormonal balance
Enhanced immune function

The flip side? Many also find that a small reintroduction of gluten — even a crumb of bread or a splash of soy sauce — can lead to a strong reaction once they’re off it. This isn’t unusual; your body becomes more sensitive to something it sees as inflammatory once it’s no longer a regular part of your system.

Why a Paleo Diet Makes It Easy

Going Paleo automatically removes all sources of gluten — no label-reading required. You’ll be focusing on real food: vegetables, meat, seafood, eggs, fruit, nuts, and healthy fats. And without gluten acting as a hidden inflammatory trigger, your gut and immune system have a chance to reset.

Many people turn to Paleo after trying a traditional gluten-free diet and feeling frustrated that symptoms persist. That’s usually because gluten-free products are still highly processed and full of starches, sugars, and gums that can be just as disruptive as gluten itself. Paleo skips all that and focuses on real nourishment — the kind your body actually recognises and thrives on.

Still on the Fence?

If you’re unsure whether gluten is an issue for you, there’s only one way to know for sure: eliminate it 100% for a minimum of 30 days and observe how your body responds. At the end of the trial, try a small reintroduction (like a piece of bread or a baked good) and see what happens. You may be shocked at how clear your body makes it.

Over to you: Have you experienced any surprising changes after giving up gluten? Are you thinking about trying Paleo to see if your symptoms improve? I’d love to hear your story — drop it in the comments below. Let’s support each other on the journey back to real food and better health.

Paleo Diet Primal Vitamin A Beta Carotene Toxicity-min

Are You Getting Too Much Vitamin A?

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What is Vitamin A?

Vitamin A is a fat soluble vitamin, which is either found ready formed – for example in animal products such as meat and dairy – or as pro-vitamin A, beta carotene, in fruits and vegetables. Beta carotene is then converted into Vitamin A in the body, with the help of the hormone thyroid.

Vitamin A is crucial for many functions, such as vision, reproduction, breastfeeding and in maintaining healthy skin, teeth and bones.

Liver is a great source of vitamin A. For beta carotene, the more intensely coloured the fruit or vegetables – the higher the amount of beta carotene it provides. Supplements wise, cod liver oil is an excellent source (just make sure you check the ingredients and choose a good quality supplement).

Vitamin A Toxicity

If you don’t get enough vitamin A you can experience immune and vision issues – but conversely it is equally problematic getting too much. In fact excess vitamin A has even been shown to result in birth defects. Excessive consumption of beta carotene is not so serious, but it will make your skin turn yellow or orange, which would look rather alarming! Fortunately the skin will return to it’s normal colour once intake of beta carotene is reduced.

Another issue with excessive levels of vitamin A, are that it appears to reduce the bodies ability to utilise Vitamin D. As people tend to be deficient in Vitamin D (perhaps more so than Vitamin A), this could be a real problem. As with so many vitamins and minerals, it appears having a good balance is crucial.

Best Natural Food Sources of Vitamin A

When aiming to boost your vitamin A levels through real food, animal-based sources are by far the most effective. This is because they provide the active form of vitamin A, known as retinol, which your body can use immediately without needing to convert it. Organ meats top the list, with liver being the most concentrated source. A small portion of beef or lamb liver just once a week can cover your entire weekly requirement.

Other excellent animal-based sources include:

Egg yolks (especially from pasture-raised hens)
Butter and ghee from grass-fed cows
Oily fish like sardines and salmon
Full-fat dairy products (if tolerated)

On the plant side, beta carotene provides a precursor to vitamin A and is found in vibrant orange, yellow, and dark green vegetables. However, conversion rates vary between individuals, depending on factors like thyroid function, genetics, and overall diet. The richest sources of beta carotene include:

Sweet potatoes
Carrots
Pumpkin
Dark leafy greens like kale and spinach
Butternut squash

How Vitamin A Supports Your Immune System

Vitamin A plays a central role in maintaining a strong immune defence. It helps form the mucous membranes lining your respiratory tract, gut, and urinary tract—your body’s first line of defence against invading pathogens. These mucous layers rely on vitamin A to stay moist, thick, and effective at trapping and removing viruses and bacteria.

In fact, one of the earliest symptoms of vitamin A deficiency is a higher susceptibility to colds, flu, and respiratory infections. Without adequate vitamin A, your immune system struggles to activate T-cells, which are essential for fighting off illness.

This is particularly important for children, the elderly, and anyone with an autoimmune condition. Ensuring your diet includes sufficient amounts of bioavailable vitamin A can help keep your immune response robust and reduce recovery time from illnesses.

Vitamin A and Skin Health

Vitamin A is often referred to as the “skin vitamin” for good reason. It supports cell turnover and regeneration, which are vital for healthy skin tone and texture. A deficiency can lead to dry, rough, or flaky skin, and in more extreme cases, a condition known as follicular hyperkeratosis, where the skin becomes thick and bumpy—particularly on the arms and thighs.

Topical forms of vitamin A, such as retinol, are commonly used in skincare, but nourishing your skin from the inside out with food sources can be just as powerful. Many people who increase their intake of liver, eggs, and colourful vegetables report clearer, smoother, and more resilient skin over time.

Can You Absorb Enough Vitamin A on a Plant-Based Diet?

While beta carotene in plants can be converted into vitamin A, the process is not always efficient. Some people carry a genetic variant that significantly reduces their ability to convert beta carotene into active vitamin A. This is particularly relevant for those following a vegetarian or vegan diet, where animal-based sources are excluded entirely.

For individuals with thyroid imbalances, digestive issues, or poor liver function, conversion can be even more impaired. In such cases, relying solely on plant sources may not be enough to meet your needs, making it essential to monitor your health and consider testing your nutrient status through a qualified practitioner.

Testing and Balancing Vitamin A Levels

If you're unsure whether you're getting too little—or too much—vitamin A, consider having your blood levels tested. A holistic practitioner or integrative GP can assess both your vitamin A and vitamin D levels to see how they’re interacting. Remember, it’s all about balance. You don’t want one fat-soluble vitamin to crowd out another.

Some signs that your vitamin A levels may be low include:

Dry eyes or night blindness
Increased frequency of colds or infections
Rough, dry, or peeling skin
Difficulty conceiving or irregular cycles

On the other hand, symptoms of vitamin A excess may include:

Headaches and nausea
Bone pain or fragility
Dizziness
Peeling or cracked lips

Safe Supplementation Practices

For those considering a vitamin A supplement, especially in the form of cod liver oil, it’s critical to check the label and dosage. Many high-quality cod liver oils now balance their vitamin A and vitamin D ratios to reflect ancestral diets more closely. Still, it’s easy to overdo it, particularly if you’re also eating liver or fortified foods.

When supplementing, less is more. A rotational approach—such as taking cod liver oil a few days per week and eating liver once every 7 to 10 days—can help avoid both deficiency and toxicity. And as always, food should come first. Supplements should fill in the gaps, not replace whole, nutrient-dense meals.

Vitamin A and the Paleo Diet

One of the great benefits of following a paleo diet is that it naturally includes many of the best sources of vitamin A. From liver pâté and slow-cooked beef cheeks to roasted sweet potatoes and hearty kale salads, it’s easy to build meals that support optimal intake without needing synthetic vitamins or processed foods.

Rather than counting micrograms or tracking conversions, a Paleo approach allows you to eat intuitively from a wide variety of foods, trusting that a nose-to-tail and plant-diverse diet will deliver what your body needs—when combined with adequate sun exposure, rest, and movement.

Are You Getting the Right Balance?

In the end, it’s not just about vitamin A in isolation. The body works as a system, and nutrients interact with each other in complex ways. Keeping your fat-soluble vitamins in balance—A, D, E, and K—is key to ensuring each one functions optimally. Rather than megadosing or avoiding these nutrients altogether, aim for moderate, food-based intake and regular testing where possible.

If you’ve never tracked your vitamin A intake or tested your levels, it might be worth exploring. Real food is powerful—and when used wisely, it can be one of your best tools for lifelong health.

Have you had your levels checked? How were they? Are you concerned about toxicity? Please share your experiences in the comments below.

Paleo Diet Primal Sleep Problems Blue Light Blockers-min

Is Blue Light Ruining Your Sleep?

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How is your sleep? If you’re struggling to get to sleep – or to get a decent amount of sleep, have you though that the problem might lie with your circadian rhythms? And that exposure to blue light may be messing up your circadian rhythms?

How we’re supposed to sleep

If you go camping, away from towns and cities, you might have noticed you get tired much earlier than you would do normally? When the only light after dark comes from a campfire, the signal to your body to produce melatonin, the sleep hormone. As soon as the sun rises the next morning, melatonin production slows down, telling your body it is daytime – and time to wake up and get going. For this reason light is absolutely crucial to your bodies internal body clock. The incredible range of sleeping potions on sale is surely proof at how widespread sleeping problems are.

Unfortunately the unnatural, man made lights that we all rely on, give off the same lights as the sun – signalling to our bodies that it is daytime. And most definitely not time to sleep. Blue light is everywhere; household lights, your computer, ipad, laptop, tv,street lighting, alarm clocks – it is hard to escape blue light. As well as messing up with natural sleeping patterns, excessive blue light exposure is also linked to increased cancer risk and an increased chance of obesity.

How can we escape blue light?

Fortunately there are measures you can take to limit your exposure to blue light:

After sunset, turn off all bright lights in your house (use candlelight or orange or red light bulbs)
Stop using electronics after dark…
…But if you must use your computer after dark, install the free f.lux program to minimise blue light
Make your bedroom as dark as possible, install blackout blinds (or go for the cheap option and stick card against the windows at night)
Sleep with an eye mask
Go one step further and wear blue light blocking glasses after dark (with orange, amber or red tinted lenses)

Other Disruptors to Circadian Rhythms

While blue light is one of the most significant disruptors of melatonin production, it’s not the only factor influencing your circadian rhythm. Stress, inconsistent sleep-wake times, lack of daylight exposure, shift work, and even poor meal timing can all throw your internal clock out of sync. To optimise sleep, it’s important to take a holistic view of your lifestyle — not just your bedtime routine.

One of the lesser-known issues is inconsistent wake times. If you sleep in on weekends and wake up early on weekdays, your body struggles to anchor a regular rhythm. This “social jet lag” can leave you feeling tired, moody, and foggy — even if you technically got enough sleep the night before.

The Role of Morning Light

Just as reducing blue light exposure at night is crucial, seeking bright light in the morning is equally important. When sunlight enters your eyes within the first hour of waking, it sends a powerful signal to your brain to suppress melatonin and start producing cortisol — the hormone that gives you energy and alertness to begin your day.

Ideally, get outside for 10–15 minutes shortly after waking. Even on cloudy days, outdoor light is significantly brighter than indoor lighting. If that's not possible, consider investing in a full-spectrum light therapy lamp to mimic natural light indoors.

The Sleep-Temperature Connection

Did you know your body temperature needs to drop slightly for you to fall asleep? Exposure to artificial light, heavy meals, or evening workouts can elevate body temperature, making it harder to wind down. Creating a cool, dark sleep environment can help send the right signals to your brain that it’s time to rest.

Set your bedroom temperature between 16–19°C, and avoid hot showers or baths immediately before bed unless you finish them at least an hour before lights out. Some people find success using cooling mattresses or bamboo sheets that help regulate body temperature through the night.

Movement, But Not Too Late

Exercise is one of the most effective tools for promoting deep, restorative sleep. It helps balance stress hormones, improves insulin sensitivity, and increases time spent in slow-wave sleep. However, timing matters. Vigorous training too close to bedtime can leave you feeling wired and restless, especially if it raises your core temperature or stimulates the nervous system.

Try scheduling your workouts earlier in the day. If evening is your only option, opt for gentler activities such as walking, stretching, or yoga. These can help release tension and promote relaxation without spiking adrenaline or cortisol levels.

The Sleep Impact of Late-Night Eating

Another underappreciated factor in poor sleep is late-night eating. Consuming meals too close to bedtime can disrupt digestion, raise body temperature, and even affect insulin and melatonin production. While this is often overlooked, circadian biology research shows that our metabolism follows a daily rhythm — and eating late can confuse your internal body clock.

To support better sleep, try to finish your final meal at least two to three hours before bed. If you’re genuinely hungry later in the evening, opt for a small, protein-rich snack rather than something sugary or high in carbohydrates. Avoid alcohol and caffeine as both interfere with sleep quality and your ability to reach deeper sleep stages.

Natural Sleep Promoters

If you’ve optimised your light exposure and sleep environment and still struggle to fall or stay asleep, there are natural remedies that can support your efforts. While they’re not a substitute for good habits, the following options may help smooth the transition into sleep:

Magnesium: A mineral known for promoting muscle relaxation and calming the nervous system. Magnesium glycinate or citrate forms are often recommended before bed.
Herbal teas: Chamomile, lemon balm, and passionflower teas can be soothing and support natural sleep onset.
L-theanine: An amino acid found in green tea, known to promote alpha brain waves and help reduce anxiety without drowsiness.
Glycine: An amino acid that may help lower core body temperature and promote sleep quality when taken before bed.

Creating a Calming Sleep Ritual

One of the most powerful ways to signal your body that it’s time to sleep is to create a consistent, soothing bedtime routine. This doesn’t have to be elaborate — the goal is to unwind, unplug, and prepare your mind for rest. Here are a few ideas to incorporate into your nightly routine:

Dim lights at least an hour before bed
Put away screens and opt for a paper book or journal
Use essential oils like lavender or cedarwood for their calming effects
Take a few minutes to stretch, breathe deeply, or meditate
Write down a few things you’re grateful for to shift your focus to the positive

Final Thoughts on Supporting Circadian Health

Our modern environment is filled with challenges to good sleep — artificial light, stress, irregular routines, and constant stimulation. But by understanding how circadian rhythms work and making a few targeted changes to your daily habits, you can dramatically improve your sleep quality without relying on medications or sleep aids.

Good sleep starts the moment you wake up. Anchor your day with morning light, move your body, eat nourishing foods at regular times, and give yourself permission to wind down in the evening. Over time, these small actions can lead to profound changes in your energy, focus, mood, and overall health.

If blue light has been disrupting your nights, now is the perfect time to reset your routine and prioritise rest — your body and brain will thank you.

How well do you sleep? Do you limit your exposure to blue light after sunset? I’d love to hear your sleep tips in the comments below!

Top 10 Foods to Eat on the Paleo Diet

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What do you think are the top ten Paleo foods, and why? Here is my list…

1. Grass fed beef

Good quality grass-fed beef is a great source of protein, omega 3 and many other nutrients. It’s also extremely versatile; grill it, barbeque it, make it into jerky or grind it into mince beef to use in lots of different meals –using the leftover bones to make a nourishing bone broth.

2. Pastured Chicken

Pastured chicken is delicious as the centre of a roast dinner – and the leftovers make beautiful chicken stock. A great protein source, left over chicken is great to snack on, or turn into curries and soup.

3. Bacon

What list of Paleo foods is complete without bacon? You can even use the remaining fat to cook with.

4. Coconut Oil

As well as being a great oil to cook pretty much anything in, this saturated fat is great on it’s own by the spoonful! Coconut oil is also believed to be a great help with dementia and can even be used on your skin.

5. Avocado

Avocado is a perfect fat source and goes with almost anything. You can even cook it, or use it to make a dessert!

6. Eggs

Not only are eggs a great protein source, they are great for making paleo egg fried rice, filling for breakfast – and easy to hard boil in advance to keep peeled in the fridge as a ready snack.

7. Berries

Berries are relatively low in fructose and a great source of antioxidants.

8. Kale

Kale is a true superfood, as it is packed with magnesium, calcium, vitamins A, C and K, lutein, iron and antioxidants. You can even turn it into kale chips!

9. Onions

Onions are a sulphur rich vegetable (which Dr. Terry Walhs considers important enough to eat three cupfuls worth a day) – and just so incredibly versatile. Whether you’re making a stew – or even an omelette, onions will be a great addition.

10. Tomatoes

Tomatoes are a great base for lots of meals – such as beanless chilli – as they lend themselves so readily to sauce.

How to Make the Most of Your Paleo Staples

Now that you’ve seen a solid list of the top 10 Paleo foods, you might be wondering how to incorporate them regularly into your routine without getting stuck in a food rut. The truth is, Paleo is only as repetitive or difficult as you make it. With a bit of planning and creativity, these staple ingredients can easily form the basis of countless meals that are simple, nourishing, and anything but boring.

Batch Cooking and Meal Prep

One of the best ways to stay consistent with your Paleo lifestyle is by embracing batch cooking. Take a few hours at the start of the week to prepare multiple components using your top 10 foods. Grill several portions of grass-fed beef, roast a whole pastured chicken, boil a dozen eggs, and slice a few avocados with lemon juice to slow browning. These elements can then be quickly assembled into lunches and dinners throughout the week.

For instance, grass-fed beef mince can become burgers one night, taco bowls another, and be added to a frittata or soup later in the week. The more you plan, the easier it becomes to avoid relying on off-plan convenience foods when life gets busy.

Pairing Flavours and Textures

The secret to keeping meals exciting lies in pairing contrasting textures and bold flavours. Think crispy bacon crumbled over soft avocado, or juicy roast tomatoes paired with sautéed kale and garlic. Balancing crunchy with creamy, and savoury with sweet (like berries tossed with a squeeze of lime), keeps your meals satisfying and well-rounded.

You can also play around with different cooking methods. Raw kale might not appeal to everyone, but when massaged with olive oil and lemon, or turned into crispy chips, it becomes a completely different experience. Similarly, roasting onions with herbs transforms them into caramelised, flavour-packed additions to any meal.

Smart Paleo Pantry Staples

Keeping a few smart pantry staples on hand makes Paleo cooking faster and easier. Alongside your fresh top 10 ingredients, try to stock:

Good quality fats: ghee, coconut oil, olive oil, tallow
Herbs and spices: turmeric, cumin, smoked paprika, cinnamon
Vinegars and condiments: apple cider vinegar, fish sauce, coconut aminos
Broths and stocks (ideally homemade or preservative-free)

With these basics, you can transform even the simplest ingredients into exciting, flavourful dishes in under 30 minutes.

Making Paleo Affordable

While high-quality ingredients are always the goal, eating Paleo doesn’t have to break the bank. Buying meat in bulk from a butcher or farm co-op, choosing whole chickens over individual cuts, and opting for in-season produce are all great ways to reduce your food spend without compromising on quality. Offal like liver is not only one of the most nutrient-dense foods available, it’s also incredibly affordable.

Frozen berries and vegetables can also be a budget-conscious choice, especially outside of peak season. Just make sure you read the ingredients—there should be no added sugar, salt, or preservatives.

Eating Paleo On the Go

Staying Paleo when you’re out and about can be challenging if you’re unprepared, but it’s definitely doable. Keep boiled eggs, avocado, and pre-cooked chicken in your fridge to build quick lunchboxes. Carry small portions of nuts or jerky (with no additives) for emergency snacks. If you’re heading to a barbecue or party, bring a salad with avocado and grilled chicken so you know there’s at least one dish you can enjoy without compromise.

When dining out, most restaurants will allow you to substitute sides for a salad or extra vegetables. Choose grilled meats over anything battered or fried, and don’t be afraid to ask questions about cooking oils and hidden sauces.

Beyond Food: The Paleo Lifestyle

While diet is at the core of Paleo, the philosophy extends beyond what you eat. It’s about returning to the lifestyle habits that better support human health—sleep, movement, sunlight, and stress reduction. Prioritising these areas alongside your diet will amplify your results and help you feel your best every day.

Daily walks, getting natural sunlight in the morning, minimising blue light at night, and spending time in nature are all simple Paleo-aligned habits that can improve everything from digestion to mood to sleep quality. Food is just one piece of the picture—but a very powerful one.

Try It Yourself

If you're new to Paleo, start with a few of the top 10 foods listed above and build your meals around them. Focus on simplicity: a few quality ingredients cooked well can be far more satisfying than an elaborate recipe full of substitutes and workarounds. As you become more comfortable, you’ll discover which foods and combinations work best for your body and lifestyle.

There’s no need to overcomplicate things—Paleo is about getting back to basics, enjoying real food, and listening to your body. Whether it’s a sizzling steak, a bowl of chicken soup, or a handful of berries on a hot day, each meal is an opportunity to nourish yourself in the most natural way possible.

So, which of the top 10 Paleo foods do you find yourself using most often? And how do you keep things interesting week after week? I’d love to hear your go-to tips and meal ideas in the comments below.

Do you agree with my list? What would be on your top ten list of Paleo foods?

The Paleo Diet Phytonutrients Anthocyanins Catechins-min

Phytonutrients & The Paleo Diet

Phytonutrients are compounds which are found in natural plant based foods and these are known to offer a range of health benefits to the human body. The bright colours which are found in a range of fruits and vegetables, such as carrots, pepper and squash are thought to be the cause of phytonutrients.

There are a range of phytonutrients found in our foods and these all offer different benefits to our health. Anthocyanins for instance, are thought to help us burn fat more easily and these are found in foods such as blackberries and blueberries. Another member of the phytonutrients family is carotenoids which may help to reduce our risk of cancer and can also help to slow down the ageing process. These are found in carrots, tomatoes and lettuce. Catechins are those phytonutrients which act as a great accelerator for weight loss and these are mainly found in green tea. Flavonoids are abundant in cherries, grapes and berries and these also help to reduce the risk of cancer. It is, therefore, a good idea to have a mix of these foods so you are consuming a variety of types of phytonutrients which will offer a range of health benefits.

The benefits of phytonutrients are wide ranging and are of utmost important as they include a reduction in the chances of suffering from life threatening illnesses such as cancer and heart disease. It is also thought that phytonutrients can help reduce our chances of suffering from mental health illnesses, including Alzheimer’s. The reason for this is that foods which are rich in phytonutrients also act as antioxidants, which can do wonders in improving our immune system and the function of our hormones. They are important nutrients for helping our bodies to heal more effectively and are a good way to promote the healthy functioning of our main organs.

It is important to consume a good mixture of phytonutrients, which is why the Paleo diet is the most successful in ensuring our bodies remain healthy for as long as possible. As we follow the diet, we are consuming lots of different fruits and vegetables, which provide us with a range of phytonutrients for a healthier lifestyle. Nuts and seeds also contain phytonutrients which makes them a great choice for a snack on the Paleo diet. They are also present in herbal teas, which is a good enough reason to switch from coffee to this healthier drink choice.

These food groups are not only important for a high intake of phytonutrients, they also provide the body with a range of other nutrients, which all work together to maximise the health benefits. The Paleo diet is a great way to ensure we are consuming the right mix of a variety of healthy foods to get the best possible benefits from them. There are many diets which don’t even consider the benefits of phytonutrients and other plant based nutrients and this is the reason the Paleo diet is one of the most successful and important around.

A healthy meal on the Paleo diet will usually consist of a good portion of meat or fish, together with a serving of fresh fruit and if you stick to eating this every day, you will be promoting your intake of phytonutrients, as well as all of the other health benefits these offer. A snack of nuts and seeds or fruit will offer additional health benefits and will help you to look and feel as good as you possibly can.

Phytonutrients can also be found in supplements but it is much more effective to consume the right foods and take good care of our diet, as this can offer other health benefits and is a much better way of managing our intake of these nutrients. It is just about having good awareness when following the Paleo diet and ensuring we consume a good mix of different foods, rather than sticking to the same all the time.

The addition of these phytonutrients will not only reduce the risk of suffering from serious illnesses, but it can also help to reverse the illness, which is why it is vitally important to start and stick to the Paleo diet at any time in our lives. The sooner we start to realise the health benefits of the Paleo diet, the more we can look forward to a long and healthy life.

Different Classes of Phytonutrients and Their Specific Roles

There are over 25,000 known phytonutrients, which are typically grouped into several major families. Each group contains individual compounds that play different roles in maintaining and enhancing health. Understanding these categories can help you diversify your diet and ensure you're consuming a broad range of protective plant compounds.

Glucosinolates: Found in cruciferous vegetables like broccoli, cabbage, and kale, these compounds have been shown to support liver detoxification and may help the body neutralise carcinogens.
Saponins: Common in legumes (not typically Paleo), some saponins can be found in herbs like ginseng and licorice root, and are being studied for their immune-boosting and cholesterol-lowering properties.
Lignans: Found in seeds (especially flaxseeds), some vegetables, and grains (which are excluded in Paleo), lignans have weak phytoestrogen activity and may contribute to hormonal balance and reduced cancer risk.
Resveratrol: Found in the skin of red grapes and berries, this phytonutrient has been associated with anti-inflammatory and anti-ageing effects, particularly on cardiovascular health.
Curcuminoids: Present in turmeric, curcumin is a powerful anti-inflammatory compound that supports joint health, digestion, and may help reduce the risk of chronic disease.

Why Phytonutrient Density Matters

It’s not just the presence of phytonutrients that matters — it’s the density. Colourful fruits and vegetables that grow in nutrient-rich soil tend to have higher concentrations of these compounds. This is one of the many reasons why choosing organic, seasonal, and locally sourced produce is encouraged on the Paleo diet. The closer your food is to its natural state and the less it has travelled, the more intact its beneficial compounds are likely to be.

Eating seasonally also helps vary your phytonutrient intake throughout the year. For instance, summer berries are rich in anthocyanins and flavonoids, while winter greens offer glucosinolates and carotenoids. Nature provides different protective compounds depending on the season — yet another reason to shop at local markets or grow your own produce if possible.

Maximising Phytonutrient Absorption

It’s not just what you eat, but how you eat it that counts. Certain phytonutrients are fat-soluble, which means you’ll absorb them more effectively when consumed with healthy fats. For example, drizzling olive oil over your salad or cooking your vegetables in coconut oil helps your body unlock fat-soluble carotenoids like beta-carotene, lutein, and lycopene.

Light cooking methods such as steaming or sautéing can sometimes increase the bioavailability of these compounds. For example, cooking tomatoes boosts the amount of absorbable lycopene. However, overcooking can destroy other heat-sensitive compounds like vitamin C and some flavonoids, so it's a good idea to include a mix of raw and cooked plant foods in your diet.

Balancing Phytonutrients With Other Paleo Principles

The Paleo diet encourages a balance between plant and animal foods, and phytonutrients are a key reason why plants should remain central on your plate. While high-quality meats and healthy fats are essential for nutrient density and satiety, the addition of colourful vegetables and seasonal fruits provides the antioxidant and anti-inflammatory support needed for true long-term health.

Some people following a stricter version of Paleo may unintentionally under-consume plant foods, focusing heavily on meat and fat. However, a well-rounded Paleo plate ideally includes a wide variety of non-starchy vegetables and some lower-sugar fruits — especially those that are rich in skin pigments, like berries, cherries, and dark leafy greens.

Phytonutrients and Gut Health

Many phytonutrients also function as prebiotics — compounds that feed and support the growth of beneficial gut bacteria. Polyphenols, in particular, are known to interact with the microbiome, promoting a healthy gut environment that supports digestion, mental health, and immune resilience. Foods such as green tea, cocoa (in raw, unsweetened form), berries, and artichokes all contain polyphenols that benefit the microbiota.

This is especially relevant for those recovering from gut issues or working to heal leaky gut. By including a wider range of plant-based foods rich in phytonutrients, you’re actively supporting the diversity and strength of your gut ecosystem — a cornerstone of the Paleo philosophy.

Practical Ways to Boost Your Phytonutrient Intake

Eat a rainbow: Try to include at least three different colours of vegetables in every meal.
Snack smart: Choose raw carrots, capsicum, berries, or a few nuts and seeds over processed options.
Drink herbal teas: Green tea, rooibos, and hibiscus are all phytonutrient-rich options.
Spice it up: Use turmeric, ginger, cinnamon, and fresh herbs liberally in your cooking.
Explore root and tuber variety: Parsnips, turnips, and purple sweet potatoes all offer unique compounds.

Final Thoughts on Phytonutrients and the Paleo Diet

Incorporating a variety of phytonutrient-rich foods into your Paleo lifestyle is one of the most powerful ways to protect your body from inflammation, oxidative stress, and chronic disease. By choosing vibrant, seasonal, and nutrient-dense produce — and preparing it with care — you’re giving your body the support it needs to function optimally.

Whether you’re new to Paleo or have followed the lifestyle for years, take a fresh look at your meals and ask yourself: am I eating enough colour? If not, now is the perfect time to expand your variety, explore new plant foods, and harness the protective power of phytonutrients, one bite at a time.

Zinc & The Paleo Diet

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Zinc is one of the key minerals which are required in the body in order to maintain a healthy body and lifestyle. It offers a vast range of health benefits, including improved cardiovascular performance and a clearer complexion. It is also thought that high levels of zinc in the body can help to stave off serious illnesses such as diabetes and cancer. Zinc is traceable in all of the tissues throughout the body, which is why it is so important to keep the levels at a consistent rate.

Zinc is also an antioxidant which is essential for the immune system and to help keep the body in working order. There are a range of notable side effects which can result from low zinc levels in the body, including a decline in energy levels, inability to concentrate and a lack of memory. The side effects can be severe and they can result in more serious conditions, such as infertility and problems in cardiovascular health. The proper function of red and white blood cells relies on good levels of zinc throughout the body, which means it is essential in maintaining a good health.

If you suffer from a lot of flus and colds and they take a while to shift, it may be because your zinc levels are too low. If you notice white spots on your fingernails, it may be due to a lack of zinc or other essential minerals. A sufficient amount of zinc is thought to be around 20mg, which isn't really a lot and is quite easy to introduce into your diet. If you suffer from skin conditions such as acne, it is a good idea to try and increase your level of zinc, rather than using creams.

A lack of zinc as well as other minerals and vitamins, can lead to malnutrition and the body failing to function the way it should. It is important to ensure the right amount of zinc is consumed as too much can cause other illnesses such as anaemia. It is not healthy to substitute zinc with high levels of other minerals as it is essential for the proper functioning of our bodies.

Levels of zinc can be improved through the consumption of the right food groups and a healthy diet. The Paleo diet is one which helps to promote good levels of zinc due to the fact that it involves eating large quantities of meats, seafood and fish. These foods are high in zinc levels and as such, are important to ensure a healthy diet is maintained. There are lots of other foods which are high in zinc, so there is no need to feel deprived on the Paleo diet, including seeds, nuts and roasted pumpkin seeds which are also full of other essential minerals.

As the Paleo diet is low in foods which contain phytic acid, it really helps to enhance the levels of zinc as the phytic acid prevents the minerals from being absorbed into the system. The main foods which the Paleo diet encourages followers to stay away from, including whole grains and legumes may contain zinc but as they also contain high levels of phytic acid. As a result, they don’t allow zinc to be absorbed into the body, which means they are not beneficial to staving off these serious illnesses.

It is essential to follow a diet which allows zinc and other key minerals to be absorbed into the bloodstream, which is why the Paleo follows a strict range of food groups which are beneficial to the body and in no way detrimental. These food groups are not only rich in zinc but are also full of vitamins and nutrients which encourages the body to function properly.

It is human nature to wait until something affects us before we take some action to resolve the problem and some of the side effects of low levels of zinc can be easily dismissed as just feeling under the weather, until they become more severe. The Paleo diet, if followed correctly, will really help to improve zinc levels and there should be noticeable improvements in energy and concentration levels, particularly if these have declined in recent times.

You will also start to notice the difference in your skin as it will become clearer and will have a healthy glow. It is quite simple to incorporate zinc into the Paleo diet as most of the foods will contain a good level of it and it is worth it for the numerous health benefits.

Another key benefit of zinc that deserves attention is its essential role in wound healing and tissue repair. This is especially important for anyone engaged in physical activity or recovering from illness or injury. Zinc supports collagen synthesis and inflammatory response modulation, both crucial elements in the healing process. People following a Paleo lifestyle who include zinc-rich foods regularly may notice faster recovery times from minor cuts, bruises, or more intense muscular strains.

It's also worth exploring zinc’s influence on hormonal balance. Zinc plays a part in testosterone production, which is not only important for men’s health but also for muscle development, metabolism, and overall energy in both men and women. Some studies have linked zinc deficiency with reduced testosterone levels, and restoring adequate intake can lead to noticeable improvements in vitality, stamina, and strength. This is especially relevant for those following a fitness-focused Paleo regime.

In the context of mental health and cognition, zinc contributes to neuroplasticity and brain function. Low levels of zinc have been associated with mood disorders such as depression and anxiety. Zinc helps regulate neurotransmitters like serotonin and dopamine, which influence mood, memory, and focus. For those who often experience mental fog or lack of motivation, ensuring proper zinc intake through Paleo-friendly whole foods might yield surprising cognitive benefits.

Pregnant and breastfeeding women have higher zinc requirements, as it plays a vital role in fetal development and immune support for both mother and baby. Including zinc-rich foods such as grass-fed beef, lamb, oysters, and eggs can help meet these increased nutritional demands without relying on supplements. As always, it's best to consult with a healthcare professional for personalised guidance, especially during pregnancy.

Bioavailability is another essential factor to consider. As mentioned, the Paleo diet avoids grains and legumes, which contain phytic acid – a compound that binds to minerals like zinc and inhibits absorption. This makes Paleo naturally more supportive of zinc uptake. Additionally, preparing vegetables properly (e.g., soaking, fermenting, or sprouting) can further reduce antinutrients and enhance overall mineral absorption.

When looking to boost your zinc intake, here are some of the top Paleo-approved sources to incorporate regularly:

Oysters: Among the richest sources of zinc available. A single serving can offer over 300% of the daily recommended intake.
Grass-fed beef: A practical and widely available source, with excellent zinc content in cuts like chuck and sirloin.
Lamb: Another red meat option that provides a healthy dose of zinc along with iron and B vitamins.
Chicken thighs and drumsticks: Dark meat tends to have higher zinc levels than breast meat, making it a solid choice.
Pumpkin seeds: Great as a snack or salad topper; just a small handful contributes a significant amount of zinc.
Cashews: While slightly lower in zinc than pumpkin seeds, they still provide a helpful contribution and are a great Paleo-friendly snack.
Egg yolks: Not only a good source of zinc but also rich in choline and other vital nutrients.
Sardines: These small oily fish offer zinc, calcium, and omega-3s, making them an all-round powerhouse food.

Some Paleo followers also enjoy incorporating bone broth, which can contribute trace amounts of zinc while supporting gut health and providing collagen. Making bone broth at home from pasture-raised animal bones ensures the most nutrient-dense result and fits perfectly into a Paleo kitchen routine.

While dietary sources are the best option, some people may still consider supplementation – particularly if they have a medical condition that impairs nutrient absorption or are on a restrictive version of Paleo. Zinc supplements are available in various forms, such as zinc gluconate, zinc picolinate, or zinc citrate. If you’re considering supplementation, it’s important to stay within recommended limits, as excessive zinc can interfere with copper absorption and lead to imbalances.

For those tracking their nutrient intake more closely, apps like Cronometer can help estimate daily zinc intake based on your food log. This may help identify any recurring gaps and prompt you to include more of the high-zinc options listed above. Keeping track ensures that your Paleo diet remains not only aligned with ancestral principles but also nutritionally robust in the modern world.

Ultimately, the inclusion of zinc-rich whole foods in your Paleo approach supports more than just immune resilience – it enhances energy, cognition, skin clarity, muscle repair, and hormonal balance. By paying attention to the mineral content of your meals, you can optimise both short-term wellbeing and long-term health outcomes without relying on synthetic additives or processed food solutions.

Inside the Paleo Dinner Recipe Book

I've had a lot of request from people who've bought my recipes books, for a book on Paleo Dinner Recipes – and I'm pleased to announce – here it is!

I think this is the most extensive Paleo recipe book I've created to date, with over 60 recipes and beautiful full page photos of most recipes.

There’s something for everyone, with chapters based around your favourite meats:

Chicken
Pork
Lamb
Beef
Fish & Seafood

I've also include offal and vegetarian recipes, as well as two chapters covering side dishes and sauces, to transform your dinners! There’s a good balance of quick dinners and dinners to impress with.

As someone who’s lived in metric and imperial countries, I know how annoying it is to read recipes that are only in grams, or only in ounces – so you’ll be pleased to find that all of my recipes will make sense wherever you live!

Currently the book is available as an ebook, so you can download it instantly. It comes with a 30 day guarantee and can be purchased here for $17 by credit card, debit card or paypal.

Buy Two or more Paleo Recipe Ebooks and Save

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

I'm often asked if my books are available as print version – I know a lot of people prefer a physical book. Well, the good news is that I will be offering print versions soon, but at the moment, these are all digital downloads.

I’d love to hear your feedback on this book, or any others!

How to Make the Most of Your Paleo Dinner Routine

Now that The Paleo Dinner Recipe Book is available, it’s the perfect opportunity to rethink how you approach dinnertime. Many people find that breakfast and lunch are easier to keep Paleo, but dinner can sometimes feel like a challenge—especially when you're tired at the end of the day or feeding a family with different preferences. The good news? With a few smart strategies and a bit of inspiration, your Paleo dinners can be the most satisfying and stress-free meals of your day.

Building a Balanced Paleo Dinner Plate

The beauty of Paleo dinners is that they’re naturally nutrient-dense when built around high-quality proteins, colourful vegetables, and healthy fats. A balanced plate might include a portion of grilled lamb chops, roasted sweet potato wedges, and a side of sautéed kale with garlic and olive oil. Add a fermented veggie like sauerkraut for a probiotic boost and a dollop of avocado mash for creaminess, and you’ve got a meal that satisfies both hunger and health.

Using the chapters in the dinner recipe book as a base, you can build out your weekly menu by selecting a recipe from each protein category. Not only does this add variety, but it ensures you’re getting a diverse range of micronutrients throughout the week.

Quick Dinners for Busy Weeknights

We all have those nights when the last thing we want to do is cook. That’s why the book includes a range of speedy, no-fuss dinner recipes that can be on the table in 30 minutes or less. Think pan-fried pork steaks with apple slaw, stir-fried chicken with ginger and bok choy, or simple baked fish with lemon and herbs. Keeping a few of these quick options in your rotation can help you stay consistent even on your busiest evenings.

Batch-cooked ingredients can also be a lifesaver here. Roast a tray of vegetables and a whole chicken on Sunday, and you’ll have the building blocks for wraps, salads, and bowls all week long. A little prep ahead of time means you can assemble a wholesome dinner in minutes—without reaching for processed alternatives.

Dinners to Impress Without the Stress

Entertaining while eating Paleo? It’s easier than you think. The dinner recipe book includes plenty of show-stopping dishes that are perfect for guests, whether you're hosting a casual barbecue or a more formal sit-down meal. Dishes like slow-cooked lamb shoulder, almond-crumbed fish fillets, and spiced beef tagine are sure to impress, all while staying completely Paleo-compliant.

Serving a group with dietary restrictions? Many of the recipes can be adjusted for low FODMAP, keto, or dairy-free needs with simple swaps. Paleo meals tend to focus on real, whole foods, making them an excellent foundation for anyone with food sensitivities or preferences.

Creative Paleo Sides and Sauces

Side dishes often make or break a meal, and in the Paleo world, they’re where you can really let your creativity shine. The dedicated side dish chapter in the book includes options like roasted cauliflower with tahini drizzle, garlic zucchini ribbons, and crispy parsnip fries. These sides are designed to complement your mains and add flavour, texture, and variety to your plate.

Let’s not forget sauces—often the secret weapon of any good cook. Whether it’s a vibrant chimichurri, creamy avocado dressing, or coconut-based curry sauce, having a go-to sauce can elevate even the simplest protein and veg combo into something truly delicious. Batch-make your favourites and keep them in the fridge to save time throughout the week.

Incorporating Offal and Less Common Cuts

Offal might not be everyone’s first choice, but it’s one of the most nutrient-dense food groups and deserves a place in your dinner rotation. Recipes like liver and bacon, heart stew, or kidneys in mustard sauce not only provide a powerhouse of vitamins and minerals but are also far more budget-friendly than muscle meats.

If you’re new to cooking with offal, start by mixing smaller amounts into dishes you already love—like adding finely chopped liver to beef mince or blending it into meatballs. The dinner recipe book includes approachable offal recipes designed to make this nutrient goldmine more accessible and enjoyable.

Vegetarian Paleo Dinners That Satisfy

While Paleo is often associated with meat-heavy meals, it absolutely supports well-planned vegetarian dinners too. The vegetarian section of the book focuses on protein-rich options using eggs, nuts, seeds, and plenty of colourful vegetables. Recipes like stuffed capsicums with cauliflower rice, zucchini and almond fritters, or eggplant curry offer a satisfying meat-free option without relying on grains or legumes.

Vegetarian Paleo meals are ideal for lighter dinners, meatless Mondays, or those transitioning to a more plant-focused approach while keeping their diet grain-free and unprocessed.

Making the Most of Your eBook

One of the best things about the digital format is the ability to download your recipe book instantly and access it on your phone, tablet, or computer. Save your favourite recipes, create weekly meal plans, and use the zoomable photos to see exactly how each dish should look. And because it includes both metric and imperial measurements, there's no need to do any conversions—just shop, cook, and enjoy.

Planning to cook from the ebook regularly? Consider printing out your top recipes and storing them in a binder in the kitchen. That way, you’ll have a go-to set of meals at your fingertips for busy evenings when screen time isn’t ideal.

Ready to Transform Your Dinnertime?

Whether you're cooking for one, feeding a family, or hosting guests, The Paleo Dinner Recipe Book offers a versatile toolkit to keep your dinners delicious, stress-free, and perfectly aligned with your Paleo goals. With over 60 recipes covering every protein and occasion, it's the most comprehensive guide I’ve created to date—and I can’t wait for you to try it.

If you’ve already tried a few recipes from the book, I’d love to hear what you think. Which dinner has become your new favourite? Let me know in the comments or get in touch—I always appreciate your feedback and suggestions!