16 reasons you should eat more bone broth stock-min

16 Reasons You Should Eat More Bone Broth!

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Bone broth (or stock), put simply, is made by boiling up animal bones. You can add in some veggies and herbs – but the most important thing is that the bones are from healthy animals (or fish) that were raised organically, humanely on a pasture, or in the wild; i.e. from grass fed cattle, pastured poultry or wild caught fish. Using some apple cider vinegar when making the broth helps draw the mineral s and nutrients from the bones – and make sure you break of crack the bones, to ensure you can access all of the nutrients and minerals contained in the marrow inside.

Whilst you can buy it, you definitely want to make your own to be sure it’s from good quality animals – without any nasty added extras. You can try beef, bison, fish, chicken, lamb or even venison broth.

16 Reasons You Should Eat More Bone Broth or Stock

1. It is really cheap to make (your butcher or local farmer may even give you bones for free – or save the bones from your own cooking)

2. If you’re sick with no appetite, bone broth is easy to drink and will replenish much needed nutrients in your body – whilst the gelatin content will help to neutralise a virus.

3. Bone broth is high in a very usable form of calcium, magnesium, silicon, sulphur and phosphorous – not to mention lots of other trace nutrients

4. Broth is a great way to use up parts of the animal you wouldn't know what to do with – try adding in heads, feet, necks and skin!

5. Broth is a great base for many meals such as soups, stews – and a delicious home-made gravy

6. It virtually cooks itself – leave it in your slow cooker and come home to an almost ready bone broth

7. The high collagen content is great for your joints, hair, skin and nails.

8. It is even cheaper to make if you use bones of less expensive meat such as lamb and goat

9. The connective tissue in ligaments and joints are kept healthy thanks to the high concentration of the amino acids proline and glycine in bone broth.

10. You can make up a huge batch of broth and freeze it in individual portions – giving you a meal base on hand whenever you need it.

11. By encouraging smooth connective tissue, bone broth is said to be a natural cure for cellulite

12. Damaged gut lining is healed by the gelatin – which offers relief to gastrointestinal issues such as IBS, Crohn’s disease as well as constipation, diarrhea, food sensitivities and of course leaky gut.

13. The gelatin content helps aid digestion

14. The amino acid glycine (found in high concentrations in bone broth) is great to help detoxify the liver

15. Chondroitin Sulfate, found in bone broth, has not only be found to help with joint pain from osteoarthritis, it also helps to lower atherosclerosis.

16. It tastes good!

If you want to know even more about bone broth – and get lots of great recipes to make your own – check out Bone Broth: A Recipe For Health which is packed with recipes, information, tips and tricks.

Why Bone Broth Deserves a Spot in Your Paleo Meal Plan

Bone broth isn’t just a passing trend — it’s a return to the traditional way our ancestors extracted nutrition from every part of the animal. For those following a Paleo diet, bone broth offers a nutrient-dense, gut-healing, and budget-friendly addition to your weekly routine.

The combination of gelatin, collagen, amino acids like glycine and proline, and a broad spectrum of minerals makes bone broth a true superfood. It supports everything from joint health and digestion to skin elasticity, immune function, and even better sleep (thanks to the calming effects of glycine).

Making your own is easy. Throw bones into a slow cooker or Instant Pot with a splash of apple cider vinegar, cover with water, add herbs or veg scraps, and simmer low and slow for 12–24 hours. Once strained, you can store it in the fridge or freezer and use it throughout the week.

Use broth as a base for soups, stews, curries, or even just sip it on its own as a warming, nourishing drink. You can also freeze it in silicone muffin trays or ice cube trays for easy single-use portions.

If you haven’t added bone broth to your Paleo kitchen routine, now’s the time. It’s an easy way to boost your nutrient intake, reduce food waste, and make meals more satisfying.

Different Bones, Different Benefits

Not all bones are equal when it comes to making nourishing broth. Depending on which type you use, you can adjust the final flavour, nutrient profile, and texture. Marrow bones add richness and a creamy mouthfeel, while knuckle and joint bones are gelatin powerhouses. Feet, especially chicken feet, are loaded with collagen. Fish heads and carcasses yield a lighter, more delicate broth that's full of iodine and omega-3s.

If you’re new to broth making, try combining several types of bones to get a balanced mix of gelatin, minerals, and flavour. For example, mix marrow bones with a few joint bones and some meaty bones like oxtail. Always roast beef or lamb bones before simmering to deepen the flavour, but skip this step for poultry or fish for a cleaner taste.

How to Make Bone Broth Taste Even Better

While the health benefits of bone broth are undeniable, not everyone falls in love with the flavour on their first try. Fortunately, there are simple ways to enhance it without compromising its nutritional value:

  • Add aromatic herbs: Bay leaves, thyme, rosemary, or parsley stems add subtle depth.
  • Use onion, garlic, and celery: These add natural umami and richness to your broth.
  • Include a few mushrooms: Dried or fresh mushrooms (shiitake, porcini) boost savouriness and have added immune benefits.
  • Finish with sea salt or lemon juice: Season just before serving to brighten the flavour.

Don’t forget to skim the foam that rises to the top during the first hour of simmering—it helps clarify the broth and results in a cleaner-tasting final product.

Best Practices for Storing and Reheating Bone Broth

Once your broth has cooled, store it in the fridge for up to five days, or freeze it for long-term use. Glass jars are perfect for the fridge, but if you’re freezing broth, always leave space for expansion and avoid overfilling.

For convenience, freeze broth in silicone trays, then transfer the cubes to a zip-top bag. This way, you can easily defrost single portions to cook quinoa, steam veggies, or sip as a morning tonic.

When reheating, do it slowly over the stove rather than in the microwave, as high temperatures can degrade some of the beneficial compounds like gelatin. A gentle simmer is all that’s needed to bring your broth back to life.

Bone Broth for Fasting and Gut Healing

Bone broth is an excellent tool for those following intermittent fasting or therapeutic protocols like the GAPS or AIP diets. It provides nourishment without taxing the digestive system, making it ideal for gut rest days or when recovering from illness.

The gelatin in broth coats the digestive tract, while glycine supports liver function and detoxification. It can also stabilise blood sugar between meals, especially when consumed as a mid-morning or late-afternoon drink. Many people find it helps curb sugar cravings and maintain focus during fasted periods.

Using Bone Broth in Everyday Cooking

There are so many more ways to use broth than just soup. Try these creative ideas:

  • Replace water with broth when cooking rice or cauliflower rice
  • Add to stir-fries for moisture and flavour without extra oil
  • Deglaze pans after searing meat or vegetables
  • Use as a base for Paleo sauces or reductions
  • Blend with roasted veggies for a simple, creamy soup

You can even use bone broth in savoury baking, such as incorporating it into Paleo breads, muffins, or savoury pies. It’s a subtle but nutrient-boosting swap that brings added flavour to your recipes.

Choosing the Right Cooking Time

The length of time you simmer your bones can affect the final taste and nutrient content. Here’s a general guide:

  • Chicken bones: 12–24 hours
  • Beef or lamb bones: 24–48 hours
  • Fish bones: 4–6 hours

For maximum nutrition, especially gelatin and minerals, go longer. But if you’re after a lighter flavour or a quicker cooking time, shorter is fine too. An Instant Pot can speed this process up significantly, allowing you to extract nutrients in just a few hours without the long simmer.

Can You Drink Bone Broth Every Day?

Yes, and many people do. A mug of bone broth daily can support everything from gut health and immune resilience to reducing inflammation. If you're new to broth, start with a small amount and increase gradually. Some people with histamine sensitivity may prefer shorter cooking times or fresher broth for better tolerance.

Consistency is key. Like any dietary habit, the benefits of bone broth are cumulative. Incorporate it into your weekly meal plan, and over time, you’re likely to notice improvements in skin, digestion, energy, and overall wellbeing.

Join the Bone Broth Revival

Bone broth may have taken a back seat in recent decades, but it’s clearly making a well-deserved comeback. Whether you're sipping it for breakfast, cooking with it at dinner, or freezing it for future meals, you're tapping into an ancestral tradition that values nourishment, sustainability, and whole-animal eating.

So next time you have bones leftover from dinner, don’t throw them away—throw them into a pot instead. Your body, your budget, and your tastebuds will thank you.

Do you have a favourite bone broth recipe or secret ingredient? Share it in the comments!

The Paleo Diet Phosphorus Mineral Deficiency-min

Phosphorus & The Paleo Diet

Phosphorus is an essential nutrient for our bodies and is important in order to ensure we remain healthy. It helps the cells and tissues to not only function properly, but also to grow. In order for the bones and teeth to form properly, it is important that we consume the right amount of phosphorus on a daily basis. As phosphorus is a nutrient which is present in all of our cells, it supports the release of energy and enables fats and sugars to be broken down.

In addition to calcium, phosphorus is one of the main minerals found in our bodies and it is just as important as calcium. It is recommended that adults have a reasonable intake of phosphorus on a daily basis and a deficiency in this mineral can be very detrimental to the body. If you suffer from kidney disease, it is recommended that you intake a lower level of phosphorus as it could cause additional problems if you consume too much of this mineral.

There are many signs that you may not have enough phosphorus in your body, including anaemia and a weak immune system. If you notice that you are often feeling run or catching more colds than usual, it may be a sign that your body is lacking in phosphorus or other key nutrients. There is a level of phosphorus found in most foods, so it is quite uncommon to be deficient in this mineral.

It is quite simple to get a good intake of phosphorus on the Paleo diet as it includes an abundance of foods which are high in phosphorus. A normal meal on the Paleo diet will be made up of meat, which is high in phosphorus. It is particular high in grass-fed meat and this is highly recommended with the Paleo diet. If you stock up on vegetables with your meal, you will also be able to increase your intake of phosphorus. Broccoli in particular is a really good source of phosphorus.

The Paleo Diet and Phosphorus – Understanding Mineral Deficiency

If you enjoy a snack on the Paleo diet, you should stick to fruits, seeds and nuts as these also contain high levels of phosphorus. It is important not to overdo your phosphorus levels, but still to the recommended daily intake. A good breakfast choice for improving your intake of phosphorus on the Paleo diet is eggs, which also offers many other health benefits. You can also try out some different choice of food such as pumpkins, which are not only really tasty but also have a good level of phosphorus.

There are supplements you can take which will help to enhance the level of phosphorus in your body, but it is much healthier to ensure you are taking in the right foods. Supplements should only really be used as a substitute for the intake from your foods, but with the Paleo diet you don’t need to worry, as most of the food groups have this in abundance.

As long as you eat a healthy and balanced diet, it should be really easy to incorporate your recommended daily intake of phosphorus through the foods you consume. It is a good idea to take a note of the phosphorus levels of your foods, particularly when you first start out on the Paleo diet, as it is a good way to ensure you are taking in the right level. A level of phosphorus which is too high can be just as damaging to the body as too little. You will quickly get used to how much phosphorus your food contains, so you won’t need to keep taking note of these for long.

There are many people who have the misconception that calcium is the only mineral in the body which helps to take care of our bones and teeth, but phosphorus is just as essential for the healthy functioning of the body. It is not beneficial to substitute phosphorus for more of the other essential nutrients, as they all play different parts in the proper functioning of our bodies.

When you follow the Paleo diet and stick to all of the recommended foods, you will be guaranteed to take in high levels of the right vitamins and minerals to help your body function to its optimum level. It is easy to exchange the foods you would normally consume for those on the Paleo diet and you will enjoy noticeable changes in both how you feel and how you look. A good level of phosphorus will help to ensure you stay healthier for longer.

Phosphorus-Rich Foods to Boost Your Paleo Diet

Now that you understand the role phosphorus plays in the body, let’s explore some specific Paleo-friendly foods that are excellent sources of this essential mineral. While meats and vegetables are great, some lesser-known options can add variety and extra nutrients to your plate.

  • Organ meats: Liver, especially from grass-fed animals, is one of the most nutrient-dense foods and contains a rich supply of phosphorus along with iron, vitamin A, and other minerals.
  • Shellfish: For those who tolerate seafood on a Paleo plan, scallops and prawns are excellent phosphorus-rich options and provide a nice break from the usual meats.
  • Brazil nuts: In addition to being high in selenium, these nuts provide a solid phosphorus punch. However, moderation is key due to their high calorie and fat content.
  • Chia seeds: A great Paleo-approved source of fibre, chia seeds also provide phosphorus and are easy to incorporate into smoothies or sprinkled over salads.
  • Brussels sprouts: A less talked about cruciferous vegetable, they are not only high in fibre and antioxidants but also a decent source of phosphorus.

Balancing Your Intake of Phosphorus with Other Nutrients

Phosphorus doesn’t work in isolation. To get the full benefit, it should be balanced with other key nutrients like magnesium and vitamin D. These work synergistically with phosphorus and calcium to support strong bones and metabolic health.

Magnesium helps regulate phosphorus absorption and keeps calcium in balance. Good Paleo sources include spinach, pumpkin seeds, and dark chocolate (the real, unsweetened kind). Vitamin D can be obtained through sensible sun exposure and fatty fish like sardines and salmon — or consider supplementation if you're deficient.

Understanding Phosphorus Bioavailability

It’s worth noting that phosphorus from animal-based foods is generally more bioavailable — meaning your body can absorb it more easily — compared to plant-based sources. That’s because phosphorus in plants is often stored as phytic acid, which humans can’t digest efficiently. However, traditional food preparation methods like soaking, sprouting, or fermenting nuts and seeds can help reduce phytic acid and improve absorption.

This is one more reason why whole, unprocessed foods in their natural form — as championed by the Paleo diet — offer a significant advantage in nutrient absorption over ultra-processed meals.

Signs of Phosphorus Imbalance

Beyond common deficiency signs like fatigue, irritability, and muscle weakness, an imbalance in phosphorus levels can be linked to more serious concerns. Low phosphorus levels may impair recovery from injury or workouts, while excessively high levels — often caused by supplements or processed foods — can lead to mineral imbalances, calcification of tissues, and kidney strain.

Monitoring your intake doesn’t have to mean obsessive tracking. As long as you’re sticking to whole Paleo foods and varying your diet, you’re likely getting the right balance.

Phosphorus and Physical Performance

If you’re active or engaging in regular training, phosphorus can play a role in supporting recovery and energy metabolism. It helps in the production of ATP (adenosine triphosphate), the molecule your body uses to store and transfer energy during exercise. A steady intake of phosphorus-rich foods can support muscle recovery and reduce fatigue, especially after intense physical activity.

This makes it a particularly important mineral for athletes or anyone working on improving their fitness and endurance as part of a healthy Paleo lifestyle.

Making Paleo Work for Long-Term Mineral Health

Ultimately, the goal is long-term balance — not just hitting daily targets. If you’re following the Paleo diet properly, you’re already avoiding the major culprits that lead to phosphorus excess, such as sodas, processed foods, and additives containing phosphates. These can spike phosphorus levels and cause imbalances that natural whole foods don’t.

Trust in your ingredients, eat seasonally where possible, and mix up your food choices. That’s the best way to maintain strong bones, a healthy metabolism, and sustained energy — all while staying true to the principles of Paleo.

Are Protein Powders Paleo primal whey casein pea rice hemp-min

Are Protein Powders Paleo?

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I've had a few emails recently asking whether protein powders are Paleo – and which ones I would recommend.

Of course, real food is always the best option, but I understand that there are times when a liquid protein “meal” is called for – particularly for people who are crossfitting or lifting weights, perhaps. A post workout meal seems to be the main time people use protein supplements, as they try to replenish the protein and glycogen that they used during their workout.

Are Protein Powders Paleo primal whey casein pea rice hemp-min

Real Food Post Workout Protein Options:

Fortunately, there are some quick ways to get a protein hit post workout. Try preparing in advance and taking along with you:

  • Hard-boiled eggs
  • Tins of (good quality) fish
  • Leftover chicken or turkey
  • Jerky

Whey Protein Powder

A popular form of protein supplement is whey protein. Whey is a by product of cheese making (as in curds and whey), so it is a naturally occurring protein, which contains the proteins beta-lactoglobulin, alpha-lactalbumin, and serum albumin. As whey is clearly dairy, is isn't Paleo, and as it is processed, isn't really Primal either. Whey protein is anti-atherogenic, quick to absorb and is supposed to help with increasing lean muscle mass.

Casein Protein

Casein protein is another milk based protein, but is not as quick to absorb as whey protein.

Egg White Protein

Is another good choice and represents all amino acids

Pea Protein

This is a common vegan protein powder, but is not absorbed as well as animal based protein powders.

Rice Protein

Made from brown rice, this is another vegan protein. Could be a good option is allergic to dairy proteins.

Hemp Protein

This is becoming very popular as another vegetarian/ vegan option, but is also not as well absorbed at the dairy based powders.

Unfortunately, the dairy based protein powders can come from the milk of cows treated with hormones. If you've looked at the ingredients of many powders, you may have noticed artificial sweeteners soy products, and ingredients you can’t even pronounce – not remotely Paleo. For that reason the only protein powder I would recommend (if you feel the need to take one) would be Primal Fuel, from the Primal Blueprint. This is a whey protein, which contains by far the best natural ingredients of any powder I've looked at – and no soy, artificial flavourings or sweeteners.

Paleo Primal Fuel Protein Powder Supplement Whey Order

Do you take protein supplements? I’d love to hear under what circumstances – and which ones you use.

What to Look for in a Paleo-Friendly Protein Powder

When selecting a protein powder that aligns with Paleo principles, it's essential to look beyond just the source of protein. Many powders on the market, even those marketed as “natural” or “healthy,” include hidden additives, preservatives, gums, and sweeteners that are anything but Paleo. The ingredient list should be short, recognisable, and free from synthetic compounds or anything that ends in “-ose” or “-ate.”

A truly Paleo-friendly protein powder should avoid:

  • Soy protein or soy lecithin
  • Artificial sweeteners like sucralose, aspartame, or acesulfame potassium
  • Vegetable oils or canola oil
  • Gums such as carrageenan, guar gum, or xanthan gum
  • Fillers, flavourings, and dyes

Instead, look for options sweetened naturally (if at all) with monk fruit, stevia, or coconut sugar. It’s also worth checking if the powder has undergone cold-processing or minimal heat exposure to preserve its nutrient profile, particularly for whey or egg-based proteins.

Collagen as a Paleo Protein Alternative

One increasingly popular protein supplement that’s well-aligned with the Paleo diet is collagen. Collagen peptides are flavourless, dissolve easily in hot or cold liquids, and are incredibly gentle on the digestive system. Unlike whey or casein, collagen is not a complete protein, but it provides a powerful boost of glycine, proline, and hydroxyproline—amino acids crucial for gut health, joint recovery, skin elasticity, and connective tissue repair.

Collagen makes a great addition to morning coffee or post-workout smoothies and complements a diet already rich in muscle meats and organs. Look for grass-fed, pasture-raised collagen peptides, and avoid flavoured versions that often include sweeteners or gums.

Bone Broth Protein: A True Paleo Option

Another excellent option is bone broth protein powder. Made by dehydrating slow-simmered broth from grass-fed bones, this powder offers the benefits of bone broth—collagen, gelatin, glucosamine, and minerals—in a convenient, portable form. It can be used as a savoury base for soups or stews, or added to smoothies for an umami twist. Bone broth protein is especially beneficial for gut repair and joint recovery, making it an ideal post-workout supplement or healing aid during times of high stress or illness.

Should You Use Protein Powder at All?

While it’s tempting to reach for a convenient scoop post-workout, it’s important to ask whether you truly need a protein supplement in the first place. If your diet already includes a variety of high-quality animal proteins—like eggs, fish, poultry, and red meat—you may already be meeting your needs without the need for powdered support.

That said, protein powders can be helpful tools in certain situations:

  • Post-intense training sessions where food isn’t immediately accessible
  • For people with reduced appetite or during recovery
  • During travel, when quality protein is hard to find
  • As a base for smoothies when time is limited

If you’re relying on protein powder multiple times a day, however, it may be time to reassess your meal planning and look for ways to reintroduce whole food proteins more consistently. Supplements should support—not replace—a real food foundation.

How to Use Paleo Protein Powder Effectively

If you decide to include a protein powder in your Paleo routine, make it work for you by blending it into a well-balanced post-workout shake or meal. Combine it with a source of healthy fat like avocado, coconut cream, or nut butter, and include a handful of berries or greens for added micronutrients and fibre.

Here’s a basic Paleo protein shake formula to try:

  • 1 scoop of clean protein powder (whey isolate, collagen, or bone broth-based)
  • 1 tbsp almond butter or MCT oil
  • ½ cup frozen berries or ½ banana
  • 1 cup almond milk or coconut water
  • Optional: a pinch of cinnamon or raw cacao for flavour

Blend until smooth and consume within 30–60 minutes after training for optimal recovery and muscle repair.

Protein Powder Red Flags to Watch Out For

When shopping for protein supplements, slick marketing can sometimes disguise a poor-quality product. Watch out for phrases like “proprietary blend,” which often indicates a vague mixture of ingredients with unknown ratios. Be wary of powders that are highly flavoured, brightly coloured, or heavily sweetened—they’re usually masking a low-quality protein base.

Another thing to check is the protein source certification. If you're buying whey or casein, look for labels indicating grass-fed, hormone-free sources. If plant-based, confirm the product is non-GMO and organic where possible.

Final Thoughts on Protein Powders and Paleo

At the end of the day, whether or not you include protein powder in your Paleo lifestyle is a personal choice. For some, it’s a useful tool for convenience and recovery. For others, it may be entirely unnecessary. The key is making informed decisions based on your unique health goals, activity levels, and dietary preferences.

Real food will always be superior when it comes to nutrient density, satiety, and bioavailability. But when you do reach for a supplement, choose one that stays as close to nature as possible. Look at the ingredients, understand the source, and remember that quality matters far more than marketing claims.

Have you experimented with different types of protein powder on your Paleo journey? Let me know what’s worked for you—or what hasn’t—in the comments below. I’d love to hear your experience and any recommendations you’d add to the list.

Linolenic Acid Linoleic CLA Fatty Acid Paleo Diet Hair-min

The Paleo Diet and Linoleic Acid

Throughout our lives we are led to believe that fats are bad for us – and fats are the reason we pile on weight, but as those of us following the Paleo diet know, this is actually not the case at all How much do you know about Linoleic acid?

Amongst the essential fats which are necessary for a healthy lifestyle are Linoleic and Linolenic acid, which are Omega 6 fatty acids. Linoleic acid is found throughout our whole bodies, which is why it is an essential fatty acid. A lack of Linoleic acid in the body can lead to a number of health issues, such as the hair follicles becoming weak and following out or becoming really dry. Not a problem most of us want to deal with, particularly women!

The key to a healthy lifestyle is to get the ratio of essential fatty acids right, which is why the Paleo diet is the best one to follow to ensure you maximise the health benefits of your diet. If you don’t follow the Paleo diet, you are likely to have far too much Omega 6 in your body and far too little Omega 3. A diet which is too high in Omega 6 is as unhealthy as having too little as it can lead to weight gain, obesity and numerous other health issues.

The key to a healthy lifestyle is to follow the Paleo diet, as this will ensure you are consuming the right balance of good fatty acids, which as a result will enable you to live a long and healthy lifestyle. The best way to ensure the right level of fatty acids in the body is to consume  a variety of foods which are part of the Paleo diet. Fish and nut oils for instance are a good source of Omega 3 and offer a number of other health benefits. If you decide to eat butter on the Paleo diet (i.e. take more of a Primal – or Lacto-Paleo stance), it is best to choose organic butter from grass fed animals as this contains Conjugated Linoleic Acid (CLA), which is thought to have properties which fight cancer and other serious illnesses.

Linolenic Acid Linoleic CLA Fatty Acid Paleo Diet Hair-min

A staple food which should be part of your daily Paleo diet are egg yolks as these are full of nutrients and have the perfect balance between Omega 3 and Omega 6. The white of eggs can also be beneficial to the health but egg yolks are the main source of the right essential fatty acids and nutrients. Eggs can be eaten in all kinds of varieties, including omelette and are a really easy meal for both breakfast and dinner. They are also a good source of protein so you can’t go wrong with having these as part of your diet.

The right combination of Omega 3 and Omega 6 fatty acids will not only enable the body to function properly and fight off common illnesses, it is also a great way to lose weight. As the Paleo diet involves eating the right combination of all of the key vitamins, nutrients and fatty acids, it is the perfect way to feel healthier, lose weight and tone up. If you combine the Paleo diet with a good exercise routine, you will be sure to reap the benefits of your hard work in no time at all.

It can take a while to work out the exact benefits of the range of foods available to us, which is why the Paleo diet is the best one to follow.  The hard work is done for you so all you have to do is follow it to the letter and ensure you are sticking to the recommended intake of each of the different nutrients and vitamins. The only way to ensure we stay healthy and fight off illnesses to the best of our ability is to have a better awareness of why we eat certain foods. The Paleo diet is carefully constructed for this reason and as such, is the best way to enjoy a healthy diet and lifestyle.

Do you get the right amount of Linoleic Acid in your diet?

79 paleo kids lunch ideas-min

79 Paleo Children’s Lunch Ideas

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Going Paleo yourself is the easy bit – getting the rest of your family on board can be more of a challenge. Little wonder than, that Paleo ideas for children’s school lunches is one of the top things I'm asked about. I've therefore come up with 79 different options for the kids school lunch box…

I've also written the “Paleo Lunch Recipe Book“, so take a look if you'd like lots of lunch recipes to brighten up your lunchtimes!

Paleo lunch cover
The school dinners served in so many schools seem to follow the government guidelines – and the food pyramid – and are often low fat, high in refined carbs and lacking in protein. Add to this the industrial seed oils, the feed-lock meat of dubious origin and highly processed nature of many school meals, it’s little wonder more and more parents opt to send their kids to school with a homemade packed lunch.

I've read about some schools (in America) banning parents from sending their children in with food from home, to make sure the children eat the “healthy” school lunch – and don’t bring in bad food from home. Whilst I'm sure some parents do pack complete junk – I hope this move doesn't become widespread, as it would put Paleo parents in a very difficult position.

Depending on the age of your child, and whether they’re in kindergarten, nursery, preschool, primary school – or are older, you’ll need to tweak your lunch offering accordingly. Some schools have blanket bans on any nuts in case of allergies, which would unfortunately rule out nuts, nut butters and many baked paleo goods (if they used nut flours). Hopefully your school rules and regulations won’t place too many restrictions on your kids and what you can bring…

Another key consideration is temperature. If you’re packing meat, you’ll want it to stay cool, so it’s a good idea to pack it with an ice pack in an insulated lunch box. Likewise, try a thermos flask if you want to serve hot foods like soup.

In terms of containers, whilst Tupperware and plastic lunch boxes do the job, my favourites are lunchbots stainless steel bento boxes. They’re easy to clean, light and won’t smash if dropped – and of course BPA free. Glass containers aren't ideal for school – and brown bags aren't so good for non-dry foods!

By getting the kids involved in choosing their lunch ingredients – and helping to pack them, they are far more likely to enjoy their lunch. Remember – it’s also better to overpack than under pack, this way if your child gets hungry, they’ll have their own food to eat, and you won’t risk the school giving them junk.

79 paleo kids lunch ideas

Making sure lunch is colourful, varied and well presented (you can even get bento cutters to cut vegetables into fun shapes), your children are less likely to be bothered that they aren't eating the same as their SAD eating school friends. Including cocktail sticks and dips, is another way to introduce an element of fun to lunchtimes.

As a general rule, base lunch around the protein source (this is what will keep them going after lunch!), then choose a fat source – and fill up with vegetables and fruit. Fruit and carby veggies like sweet potatoes are often a good bet for children, who need a lot of ready energy.

Leftovers are obviously a great bet for lunch – but here are some other ideas:

Wraps and Sandwiches

There is no bread in any of these sandwich options! Make wraps using a flat wrap, around your child’s favourite filling. Some good wraps are:

  • Nori (seaweed) wraps
  • Coconut wraps
  • Ham
  • Sliced deli turkey
  • Sliced beef
  • Salami
  • You can even use bacon as a wrap!
  • Romaine, lettuce or cabbage are also good to use

If your wrap won’t stay shut, use a fresh chive, green onion or blanched scallion green to tie a knot around the wrap, keeping it in place.

  • You can make sandwiches using a coconut flour or almond meal paleo bread recipe.

If you’re after something more alternative to sandwich a filling between, how about:

Some other ideas along these lines include:

  • Cheese (if your child tolerates dairy) on crackers – using dehydrated sweet potato slices as crackers
  • Paleo sushi using nori and cauliflower rice

Protein Options

Protein is key, so try some of these options in your kid’s lunchbox:

  • Canned wild salmon
  • A tin of sustainable tuna
  • Pepperoni
  • Beef jerky
  • Leftover roast chicken/ beef/ pork with sauce
  • Meatballs in a tomato sauce
  • Chicken drumsticks with dips
  • Pork strips, pork crackling (serve with home-made apple sauce)
  • Meat and Veggie wooden skewers
  • Crispy chicken with a tomato dip
  • A burger patty served with sweet potato fries (assuming your child will enjoy this cold!)
  • Paleo sausages (get your butcher to make a batch up for you)
  • Peeled hard boiled eggs (serve with bacon and avocado to make a breakfast at lunchtime!)

Something Special

For something a bit different, how about these ideas?

  • A nice warm soup in a thermos
  • A slice of Paleo pizza
  • Crustless quiches (or egg muffins)
  • Dates wrapped in prosciutto
  • Cherry tomatoes stuffed with salmon and feta (if Primal)
  • Pigs in blankets

Salads

Salads are a good summer option:

  • Chicken salad with home made Paleo mayonnaise
  • A simple egg salad

Natural Fat Sources

If the rest of lunch is looking a bit low on fat, add in one of these:

  • An avocado (and a spoon!)
  • Some olives
  • Some fresh coconut

A Fermented Side

A portion of fermented food is another great kids lunch idea:

  • Kimchi
  • Sauerkraut
  • Fermented pickles

Veggies

Veggies are a great way to finish off the lunch box. Fill it with:

  • Fingers of carrots, celery, capsicum (bell peppers), broccoli, cauliflower & cucumber and dips
  • Celery halves, with nut butter in the groove.

Kids Dips

With almost all of the lunch options, dips and sauces are great to provide on the side. Try making these:

Child Friendly Fruit

Fruit is another good group to choose from. How about:

  • Banana
  • Cherries
  • Cut watermelon
  • Grapes
  • Apple and cheese (if Primal)
  • Fruit on a wooden stick
  • Apple and almond butter stacks

Dried Fruit

For a very sweet treat, dried fruit is a nice option:

  • Dried apples
  • Dried mango
  • Dates
  • Raisins or sultans (be very careful with the ingredients – many brands use “vegetable” oil!)

Chips

When lots of your child's friends may be having chips (crisps), perhaps your child might enjoy something similar?

Something Chocolatey

A very small portion of one of these, is a good occasional treat:

Yoghurts/ Creamy treats

Some other good options for a sweet treat:

  • Berries & cream (if your child has dairy), or
  • Berries in coconut cream (or coconut milk)
  • Coconut yoghurt
  • Plain Greek yoghurt (if Primal) with fruit and nuts

A few more lunch treats

A few final treats to occasionally include in your child’s lunchbox:

  • Home-made Larabars
  • Grain free granola
  • Coconut flakes
  • Coconut flour muffins
  • Paleo trail mix
  • A mix of almonds, dark chocolate chips and coconut flakes.

What're I missed? I'd love to hear what you pack for lunch – and what you child is most excited to be given? Also, how does your child deal with peer pressure (if it exists at their school)?

Ketones & The Paleo Diet-min

Ketones & The Paleo Diet

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If the body is not able to burn glucose in the body, it goes on the search for another energy source to burn which happens to be fat. As fatty acids are burned, the body creates ketones which are compounds which can then lead to ketosis. If you are looking to lose weight quickly, you will want your body to go into ketosis, so that you are using your storage of fat and burning it at a much quicker rate than you usually would.

When you are eating a diet which is quite low in carbs, as the Paleo diet can be, ketosis will usually start in your body, which means you will be burning more fat than you would with a high carb diet.

As the Paleo diet involves eating the types of food our ancestors survived on, there is no harm in following a low carbohydrate as these foods were not freely available at that time and it didn't cause problems back then, so won’t cause them now. As with nutrients and vitamins on the Paleo diet, it is important to keep the levels of ketones in the diet at the right level. It is all about balance and being aware of exactly what we are consuming. You really need to keep track of the ketones in the body and this is even more significant for those who suffer from any serious illnesses, such as diabetes. As with any kind of diet, you should always monitor your levels so that you know you are getting it right and feeling the benefits on your body.

When you initially start a low carb diet such as the Paleo, you will feel some side effects as your body is basically getting used to a new way of using your energy source. You can feel a little dizzy or have symptoms such as a sore head, although these should only be temporary. The body is starting to burn fat rather than glucose, so it is bound to take a bit of getting used to. It is not harmful in any way as you are still getting a good intake of carbohydrates from your fruit and vegetables. Your body is basically going through a state of withdrawals and a withdrawal from anything will cause changes in the bodies.

Ketones and the Paleo Diet

It is believed that the Paleo diet can actually help to stave off Type 2 Diabetes as it is a much healthier way of living. It is a common misconception that by lowering your carbohydrate level, you are starving your body of what you need, but this is not the case at all. Your body has too little insulin when you don’t follow the correct diet and eat too much of the wrong foods. It can also be the result of stress or another illness which causes insulin levels to lower.

The Paleo diet helps to prevent diabetes developing. If ketone levels reach a dangerously high level, it can increase the likelihood of suffering from serious illnesses such as diabetes. The reason why we should avoid the carbohydrate laden, processed foods is that they are dangerous and unhealthy and the Paleo diet can help us to create the perfect balance.

It is believed that the Paleo diet and a ketogenic diet can also be beneficial for improving the likelihood of suffering from Alzheimer’s and other mental health conditions. As with any diet, you don’t just want to feel the benefits of your hard work, you also want to see them, which is why the Paleo concentrates on a reduced intake of carbohydrates. If you always wondered why a diet with fewer carbohydrates helps you to burn calories, now you know, it’s because of the ketones!

As long as you carefully monitor everything you are putting into your body, you will soon feel a lot healthier than ever before. It is all about eating the right foods with the Paleo diet and making sure the balance is as it should be, so that we are in taking the right amount of all the proper nutrients, vitamins and compounds which will create a much healthier immune system and a longer and healthier life.

Understanding Ketosis on a Paleo Diet

Many people associate ketosis strictly with the ketogenic diet, but the Paleo lifestyle can also naturally support ketosis under the right conditions. While Paleo isn’t inherently a very low-carb approach, it often leads to reduced carbohydrate intake simply by eliminating grains, legumes, and processed sugars. This shift encourages the body to switch from burning glucose to burning fat — resulting in ketone production.

What Are Ketones, Exactly?

Ketones are byproducts created by the liver when it breaks down fatty acids for energy. They include acetoacetate, beta-hydroxybutyrate, and acetone. When ketone levels in the blood rise, the body enters a metabolic state known as ketosis. This state can improve fat burning, regulate appetite, and, in some people, sharpen mental focus and energy.

Can You Be in Ketosis on Paleo?

Yes, but it depends on what you're eating. A Paleo diet rich in starchy vegetables, fruit, and natural sweeteners will likely keep you out of ketosis. However, if your meals focus on fatty meats, eggs, non-starchy vegetables, and healthy fats like coconut oil and avocado, you may naturally enter a mild state of nutritional ketosis.

Benefits of Ketosis for Paleo Eaters

  • Improved fat metabolism: Encouraging your body to use stored fat for energy can accelerate weight loss.
  • Steadier energy levels: Without the blood sugar crashes caused by refined carbs, many people report consistent energy throughout the day.
  • Reduced cravings: Ketones have appetite-suppressing effects, which can make sticking to a healthy diet easier.
  • Better mental clarity: Some people experience improved cognitive function while in ketosis.

Signs You Might Be in Ketosis

Some common indicators of ketosis include:

  • Reduced hunger between meals
  • Metallic or fruity breath (due to acetone)
  • More frequent urination
  • Mild fatigue or headache during the transition
  • Increased focus and mental sharpness

How to Adjust Your Paleo Diet to Support Ketosis

If you're interested in entering ketosis while still following Paleo principles, consider these adjustments:

  • Lower your fruit intake: Focus on low-sugar fruits like berries in small quantities.
  • Increase fat: Include more sources of healthy fats like olive oil, ghee, avocado, and fatty fish.
  • Limit starchy vegetables: Reduce intake of foods like sweet potatoes and pumpkin, especially early on.
  • Eat moderate protein: Too much protein can be converted to glucose via gluconeogenesis, so don’t overdo it.

Tracking Your Ketones

You don’t necessarily need to test your ketones to benefit from a fat-burning metabolism, but if you're curious, you can measure them using urine strips, blood ketone meters, or breath analysers. These tools can help you see how your food choices affect your metabolic state.

Potential Downsides of Ketosis on Paleo

Some people may not thrive on a ketogenic approach long-term. Women, in particular, may experience hormonal disruptions if carbs are too low. Others may find that performance in high-intensity workouts drops when glycogen stores are chronically depleted. Listen to your body and adjust as needed — the Paleo approach is all about finding what works for you personally.

Should You Aim for Ketosis?

If you're trying to lose weight, manage blood sugar, or reduce inflammation, experimenting with a ketogenic version of Paleo might be helpful. However, it’s not essential to go into ketosis to reap the benefits of the Paleo lifestyle. Many people thrive on a moderate-carb Paleo approach that includes root vegetables, fruit, and other whole foods.

Balancing Paleo and Ketogenic Principles

The good news is that Paleo and ketosis aren’t mutually exclusive. You can adopt a flexible approach, cycling in and out of ketosis depending on your goals and lifestyle. For example, you might eat very low-carb during the week and reintroduce some starchy vegetables on the weekends or around workouts. This strategy can give you the best of both worlds — metabolic flexibility and long-term sustainability.

Final Thoughts

Whether you're naturally slipping into ketosis or aiming to stay in it for a while, the Paleo diet offers a solid foundation for nourishing your body with real, unprocessed food. Just remember to focus on nutrient density, listen to your body, and avoid becoming too rigid with any dietary template.

Sexy back summit sean croxton underground wellness

What You’ll Learn at the SexyBack Summit

If you enjoyed the Paleo Summit, or last year's Real Food Summit, you’ll be excited to hear about this year’s summit. This year, it’s all about natural sexual health, with Sean Croxton’s FREE SexyBack Summit!

SexyBack Summit

Instead of solving problems with pills, the SexyBack summit is going to explore natural ways of solving sexual health related issues. For women, issues like PMS, frequent UTIs, yeast infections, fertility, or even a non-existent libido will be addresses – and for men low testosterone, high estrogen, E.D. and a dwindling sex drive will be explored. Balancing hormones, nutrition and fitness are all going to be covered. As people are reluctant to talk about a lot of these issues, they don’t seek help and let these issues remain needlessly. Well, not anymore!

If you missed out on last year’s presentations, here’s how the summit works… Sean has put together 24 presentations (videos you can watch at home, with slideshows). The talks are hosted by all different experts, including by Chris Kresser, Dr. Sara Gottfried, Paul Check, Jane Bennett, Dave Asprey, Alisa Vitti, Elliot Hulse and Dr. Jen Landa. From the first day of the summit on the 19th of May, until the last day on the 26th of May, there will be three to four new videos everyday. The videos are free for you to watch for 24 hours, before they’re replaced with the next days scheduled videos. So you can watch the entire event – and all 24 presentations – completely free of charge!

If you want to reserve your free spot on the SexyBack summit, just click here to register! You’ll also get access to some (free) advanced videos that are showing now.

Why Sexual Health Deserves a Natural Approach

Sexual health is often treated as a taboo topic, yet it plays a vital role in our overall wellbeing. When hormones are imbalanced, or stress levels are high, libido and fertility are often the first things to suffer. While mainstream solutions tend to involve pharmaceutical interventions, the SexyBack Summit shines a light on more natural, sustainable ways to restore sexual vitality for both men and women. And it's about more than just intimacy — it's about energy, confidence, sleep, hormonal harmony, and long-term reproductive health.

Modern life places heavy demands on our bodies. Poor food choices, lack of sleep, overtraining, and environmental toxins all contribute to hormonal disruption. When you pair that with the tendency to avoid talking about sexual concerns, it’s easy to see why so many people suffer in silence. The SexyBack Summit creates a safe and empowering space to change that narrative.

What You’ll Learn at the SexyBack Summit

This summit covers a wide range of topics that address the root causes of sexual health challenges. With a line-up of respected speakers from integrative health, fitness, and nutritional backgrounds, the event is packed with actionable, real-world advice. Some of the key themes include:

  • How nutrition directly impacts testosterone, estrogen, and libido
  • Natural strategies for overcoming PMS, PCOS, and fertility struggles
  • How chronic stress and cortisol imbalances undermine sexual health
  • The link between gut health, inflammation, and hormone disruption
  • Safe biohacking tools to support natural libido and vitality
  • Fitness strategies that boost sexual performance without exhausting your body

Unlike the quick fixes promoted by the pharmaceutical industry, these sessions are focused on root-cause solutions — which is exactly what Paleo and ancestral health are all about.

Expert Speakers Bringing the Science to Life

The summit features some of the most forward-thinking names in the health world. Whether you're familiar with the presenters or just getting started, you're sure to gain new insights from their personal approaches and practical tips.

  • Chris Kresser: Brings his deep expertise in functional medicine to explore the nutritional roots of hormone imbalances.
  • Dr. Sara Gottfried: A Harvard-trained gynaecologist who offers a holistic approach to female hormones and libido.
  • Dave Asprey: Known for his work in performance and biohacking, he shares tools for boosting energy, drive, and focus naturally.
  • Paul Chek: An expert in integrative health and movement, offering insights on how physical strength and mental clarity impact sexuality.
  • Alisa Vitti: Author of “WomanCode”, discussing practical ways to sync your diet and exercise with your menstrual cycle for better energy and libido.

Whether you're interested in the science of hormones, the psychology of intimacy, or the physical practices that support a thriving sex life, there’s a session designed to meet you where you’re at.

Designed for Both Men and Women

Many events on sexual health are gender-specific, but the SexyBack Summit takes a refreshing, inclusive approach. While some talks are tailored specifically for men or women, the underlying principles of hormone regulation, stress resilience, and real-food nutrition apply universally.

For women, topics like oestrogen dominance, adrenal fatigue, and cyclical energy patterns are explained with practical tips for reclaiming vitality. For men, there are powerful insights into optimising testosterone, improving cardiovascular fitness, and managing modern-day stress without burning out.

How the Summit Format Works

The summit runs from the 19th to the 26th of May. Each day, three to four expert-led video presentations will be released. You’ll have a full 24 hours to view each session for free before the next set of videos becomes available. This rolling schedule ensures you’re never overwhelmed, and you can absorb the content at your own pace, from the comfort of home.

There’s also a library of bonus preview videos available right now when you register, so you can start diving into the content even before the summit officially begins.

Why This Matters for the Paleo Community

The principles of Paleo — ancestral health, clean nutrition, movement, sleep, and stress management — are all deeply intertwined with sexual wellbeing. When you nourish your body with whole foods, balance your circadian rhythms, and move intentionally, hormone function improves. The SexyBack Summit reinforces and expands on these ideas, helping attendees refine their approach for optimal hormonal health.

Whether you’re dealing with specific symptoms or just curious about optimising your energy and wellbeing, this summit is a natural extension of the Paleo lifestyle. It’s empowering, evidence-based, and designed to spark conversations about topics that too often stay hidden.

It’s Free — But Only for a Limited Time

Because the summit is free to attend in real time, it’s worth registering even if you’re not sure how many sessions you’ll get to. You can watch as many or as few as you like each day — and if a particular topic resonates with you, you’ll have the option to purchase lifetime access later on. But the best value is to watch as much as you can during the free window.

Whether you’re tuning in to better understand your hormones, support a partner, or simply take proactive steps towards better health, the SexyBack Summit is an invaluable resource. There’s never been a better time to learn, explore, and reconnect — naturally.

Secure Your Free Spot Now

Ready to explore what natural sexual health really means? Register now to get access to the full SexyBack Summit, including all 24 expert presentations and the early bonus videos. Empower yourself with knowledge, and take the next step toward a healthier, more vibrant you.

And if you do tune in, I’d love to hear which presentations stood out to you. Leave a comment and let’s keep the conversation going — it’s time to put these important topics back on the table.

The Paleo Diet Lectins Grains Gluten Wheat-min

Lectins & The Paleo Diet

No matter what type of food we eat, we can’t avoid Lectins as they are in absolutely everything we consume on a daily basis. Lectins are proteins which are found in animals, plants and our very own bodies and they have a number of functions which offer a means of protection to us. They can help to control the protein levels in humans but are also protective for plants as well. It is also thought that the right Lectins can also be beneficial in acting as a defense mechanism against serious illnesses, such as cancer.

Lectins can be useful for the body, but they can also be damaging, depending on the type of Lectin. There are many different types of Lectins found in different foods, so it is important to ensure we are taking in the right ones which offer the best benefits to our bodies. The function of Lectins also depend a lot of the individual and how sensitive their digestive system is as to how they will react to specific types of Lectins. The foods which contain particularly harmful Lectins include grains and legumes, which is why they are forbidden on the Paleo diet. These foods have the potential to destroy all of the good nutrients and vitamins in your body which makes you more susceptible to suffering from serious illnesses, such as heart disease and obesity.

If you consume the wrong Lectins and your body rejects these, it will also start rejecting all the good foods you eat, which means they will be of no benefit to you whatsoever. In order for the body to function effectively, it is essential that we absorb the right minerals and nutrients, which is why it is important to avoid legumes and grains on the Paleo diet. There are plenty of foods which contain Lectins which are good for our body and act as a way of protecting it, so it is important to be aware of the right foods to eat in order to get the most out of our bodies and feel as healthy as we can.

The Paleo Diet Lectins Grains Gluten Wheat-min

Gluten is one of the harmful Lectins that can cause a lot of problems with the digestive system, which is why many people who have particularly sensitive guts have to eat gluten-free foods. Gluten-free foods are becoming standard in supermarkets and restaurants these days, which shows how much of a problem gluten can be. Gluten is often found in wheat products including the high sugar and high fat foods we are advised to avoid as part of the Paleo diet. These harmful Lectins can attack the body and cause a lot of damage to the intestine which results in a leaking gut, not to mention a lot of pain. Bad Lectins can completely destroy the immune system, leading to issues such as extreme weight loss, diarrhea and sickness. It can also cause more serious illnesses, such as diabetes.

There are ways of reducing the presence of bad Lectins in legumes and grains, including soaking and soaking them, but it won’t completely destroy them so it is much better to avoid them completely. The Paleo diet encourages the avoidance of these food groups for a reason; they are not good for the body.

Nuts and seeds also contain Lectins but again, they are only beneficial to the body if you eat these in moderation. There are many of us who can’t stop eating nuts when we start, so if this sounds like you, it is best to just avoid eating them. There are plenty of nutritious foods on the Paleo diet which will offer good Lectins as well as plenty of other important vitamins and nutrients which are essential for a healthy body.

Overall, Lectins won’t pose problems for most people, but there are a number of people who have particularly sensitive guts, which means the bad Lectins, such as those found in grains and legumes can end up causing issues with the digestive system. Sufferers of a sensitive gut are not always born with this; it can develop over a number of years and become a worse problem in later life. It is better to completely avoid these, which is why the Paleo diet is such a beneficial one to follow.

How Lectins Interact with the Gut Lining

Lectins have the ability to bind to carbohydrates and glycoproteins on the surface of the intestinal lining. In people with sensitive digestive systems, this can interfere with nutrient absorption and may contribute to intestinal permeability, commonly referred to as “leaky gut.” This condition allows partially digested food particles and other compounds to pass into the bloodstream, potentially triggering an immune response.

Even for those without immediate symptoms, low-level inflammation triggered by harmful lectins may contribute to fatigue, joint pain, or skin issues. The Paleo diet helps reduce this risk by focusing on whole foods that are low in or free from harmful lectins, such as leafy greens, grass-fed meats, and properly prepared root vegetables.

Lectin Sensitivity and Autoimmune Conditions

There is growing research suggesting that lectins may play a role in exacerbating autoimmune diseases. In genetically predisposed individuals, lectins may confuse the immune system by mimicking proteins found in the body’s own tissues. This process, known as molecular mimicry, may contribute to conditions like rheumatoid arthritis, Hashimoto’s thyroiditis, and coeliac disease.

By reducing dietary lectin exposure through a Paleo framework, many people with autoimmune symptoms report fewer flare-ups and improved energy. While this is not a one-size-fits-all solution, it offers a compelling starting point for those exploring nutritional therapy as part of their health journey.

Low-Lectin Paleo Food Swaps

Avoiding high-lectin foods doesn’t mean limiting variety. There are many nutrient-dense Paleo-friendly options that are naturally low in lectins. Consider these swaps in your everyday meals:

  • Swap lentils and chickpeas for roast pumpkin or cauliflower mash in salads and bowls
  • Use coconut flour or almond flour instead of wheat-based flours for baking and coating
  • Replace soy products with coconut aminos or homemade sauces using garlic, ginger, and apple cider vinegar
  • Choose cassava or sweet potato instead of grains like rice or corn

These alternatives help reduce inflammation while supporting gut health and keeping meals delicious and satisfying.

Nightshades and Their Lectin Content

While grains and legumes are the most well-known sources of problematic lectins, another food group to approach with caution is the nightshade family. Tomatoes, capsicum, potatoes, and eggplants all contain lectins that may irritate the digestive tract in sensitive individuals. Although not all Paleo followers need to avoid nightshades, those with autoimmune conditions or chronic gut issues may benefit from reducing or eliminating them for a trial period.

A helpful approach is to keep a food journal and document symptoms. This can provide valuable insight into whether nightshades or other borderline foods are contributing to discomfort.

Can Soaking or Sprouting Reduce Lectins?

Traditional food preparation methods such as soaking, sprouting, and fermenting can reduce the lectin content in certain plant foods. These techniques were commonly used by ancient cultures before modern processing methods took over. However, while these practices do help reduce some anti-nutrients, they rarely eliminate lectins entirely.

For those committed to a strict Paleo approach, it is simpler to avoid lectin-rich foods altogether rather than relying on preparation techniques. That said, those who tolerate lectins better may find that occasional sprouted nuts or fermented vegetables are acceptable in moderation.

The Role of Resistant Starch and Gut Bacteria

One lesser-known aspect of lectin sensitivity involves the health of your gut microbiome. A diverse and balanced population of gut bacteria may help protect the intestinal lining and reduce the negative impact of low levels of dietary lectins. Resistant starches such as green banana flour and cooked then cooled sweet potato can nourish beneficial bacteria and support a healthier gut barrier.

Incorporating a variety of fibrous vegetables, fermented foods (if tolerated), and occasional resistant starch can help maintain microbial diversity. However, it is still wise to limit high-lectin foods that overwhelm or damage the gut environment.

Signs You Might Be Lectin Sensitive

While not everyone needs to eliminate lectins entirely, certain symptoms may suggest you could benefit from a trial reduction. Common signs of lectin sensitivity include:

  • Bloating or gas after meals
  • Unexplained fatigue or brain fog
  • Joint stiffness or chronic pain
  • Skin issues like eczema or rashes
  • Irregular digestion, including constipation or diarrhoea

If these symptoms are familiar, consider a 30-day Paleo-style elimination focused on low-lectin foods. This gives your body a chance to reset, and reintroducing foods one at a time can help identify your personal thresholds.

Are All Lectins Bad?

It is important to acknowledge that not all lectins are harmful. Some types, especially those found in safe vegetables like carrots, celery, or lettuce, are not known to cause irritation. In fact, many of these foods are beneficial and support healthy digestion and immunity.

The key lies in avoiding large quantities of the more reactive lectins, particularly those in improperly cooked or processed grains, legumes, and certain nightshades. By being selective and informed, you can maintain a balanced diet that maximises benefit while minimising risk.

Finding Your Optimal Balance

The Paleo diet is inherently low in harmful lectins, which is why it serves as an ideal template for those looking to improve their digestion and overall health. Whether you go fully lectin-free or simply reduce your exposure, it is about finding what works best for your individual body.

Listen to your symptoms, keep meals simple and nutrient-dense, and give yourself permission to adapt your approach as your body changes. Over time, you may find that you tolerate certain foods better or learn new ways to support your gut health naturally.

Everyone’s tolerance to lectins is different, but by tuning into your body's signals and focusing on whole, Paleo-approved foods, you can take control of your health from the inside out. Do you thrive on a low-lectin lifestyle? Share your experience in the comments below.

paleo events in australia sydney melbourne brisbane new zealand which going to-min

Which Paleo Event Are You Going To Next?

Having been to many Paleo events, and being involved in some of the Paleo meetup groups, I highly recommend putting some events into your calendar!

When you eat differently to your friends and family, an evening out with like minded people can make all the difference in terms of encouragement and support. I also find local events are the best way to find out about places to eat – and where other locals buy their Paleo supplies from.

Head over to the brand new What's On page, where you'll find all of the Paleo events going on where you live – and around the World. Some events are definitely worth travelling for!


Paleo Picnic Flying Glass Sydney Drone Operator

Stunning drone shot courtesy of Flying Glass, Australia's top drone cinematography company based in Sydney.

The best way to attend Paleo events is to sign up to a meetup group in your area. If there isn't a meetup group yet, then it's easy to create your own (and if you do, please come back and tell me about it, so I can add your events to the Paleo calendar!)

There are so many events scheduled now. From big, formal conferences, lectures and symposiums – to small casual after work dinners, in local Paleo friendly restaurants, there is something for everyone. Our local Sydney Paleo meetup group has organised barbecues, picnics, pot lucks and dinners. The Melbourne group have regular classes to teach you how to make your owned fermented foods. As Paleo continues to get more and more popular, we should see even more Paleo events in the calendar.

The Paleo Calendar features all of the events in Australia (there are now ten Paleo meet-up groups in the country, at least one in every state!), New Zealand (Auckland and Wellington), the UK (London, Birmingham & Milton Keynes), Canada (Toronto) and of course America (there are LOTS of events and meetup groups in the USA!). If I'm missing your event or meetup group, please let me know!

Are you a member of a Paleo meetup group? What type of Paleo events would you like to attend – and which events have you been to so far?

paleo events in australia sydney melbourne brisbane new zealand which going to-min

Why Attending Paleo Events Is So Valuable

It’s one thing to follow a Paleo lifestyle on your own — but connecting with others who share your passion for real food and optimal health can take your commitment to the next level. Whether you're new to Paleo or a seasoned ancestral eater, surrounding yourself with like-minded people can offer fresh ideas, renewed motivation, and a real sense of community that simply can’t be replicated online.

At in-person events, you’ll find people who understand your perspective, share tips and stories, and offer practical support. If you’re feeling isolated or challenged by unsupportive friends or family, even a short evening meetup can be just what you need to feel re-energised and inspired.

The Types of Paleo Events to Look Out For

The Paleo calendar is packed with an incredible variety of events to suit every interest and schedule. Here are some of the most popular formats:

  • Picnics and Potlucks: A relaxed, social setting where everyone brings a Paleo-friendly dish to share. It’s a fantastic way to discover new recipes and try dishes you might not cook yourself.
  • Cooking Workshops: Learn practical skills like fermenting, batch cooking, bone broth preparation, and Paleo baking. These are especially popular in cities like Melbourne and Auckland.
  • Dinner Meetups: Meet after work at a local Paleo-friendly restaurant to chat and connect. Many groups choose venues that are willing to adapt to dietary needs.
  • Guest Speakers and Seminars: Learn from experts in the fields of nutrition, movement, stress, and ancestral health. These events often attract larger crowds and offer opportunities for Q&A and networking.
  • Fitness-Focused Events: CrossFit throwdowns, nature hikes, yoga in the park — it’s not all about food! Movement is a key part of Paleo, and some groups combine workouts with shared meals or recovery activities.

Travel-Worthy Paleo Conferences

Some Paleo events are so content-rich and well-produced that they’re worth travelling for. Annual conferences often bring together top names in the ancestral health world for several days of presentations, panel discussions, cooking demos, and social events. Previous conferences have featured talks from leading experts on topics like gut health, autoimmune recovery, evolutionary fitness, fasting, and hormone optimisation.

Attending one of these larger events gives you the chance to meet Paleo advocates from around the world, browse natural product stalls, and participate in immersive learning experiences. If you’ve been craving deeper knowledge or want to broaden your perspective, these conferences deliver real value.

Making the Most of Your Local Paleo Community

If you're lucky enough to have a meetup group nearby, make the effort to attend a few events — especially the casual ones. You’ll likely find that everyone is welcoming, whether you’ve been Paleo for years or just started eliminating gluten last week. These events aren't about perfection; they’re about shared goals, good food, and encouragement.

Don’t hesitate to bring a friend or partner, even if they don’t follow a Paleo diet. Many people become curious (and supportive!) after attending a single event and tasting how good real food can be. Plus, it can help bridge the gap between your lifestyle and your social circle.

Starting a Paleo Meetup Group in Your Area

No meetup group in your town yet? Why not be the one to start it? It’s easier than you might think. Begin by creating a group on Meetup.com, Facebook, or even through your local community centre or gym. Start small — a coffee catch-up or weekend walk — and see where it leads.

People are often just waiting for someone else to make the first move. Once word spreads, you may be surprised by how many others are eager to connect and contribute. If you do launch a new group, be sure to let me know so I can add your events to the Paleo calendar and help you attract more members.

Tips for Hosting a Successful Paleo Event

If you’re organising an event — whether it’s your first or your fiftieth — here are a few ideas to make it a hit:

  • Choose a theme: A specific focus (like gut health, fermented foods, or primal movement) makes events more engaging and educational.
  • Create a welcome space: Make sure new attendees feel included. Nametags, introductions, and icebreakers can help ease nerves.
  • Ask for input: Let your members suggest topics, venues, or formats. The more involved people feel, the more likely they are to show up and contribute.
  • Use social media: Share photos, success stories, and upcoming event details to create excitement and grow your community.
  • Keep it simple: You don’t need to plan a full-on seminar every time. A walk, a meal, or a coffee meet-up is enough to bring people together.

Why Paleo Events Are More Important Than Ever

In a world that often normalises fast food, sedentary routines, and chronic stress, connecting with others who value a different way of living is deeply motivating. These events offer more than just conversation and recipes — they reinforce the belief that health, vitality, and real food are worth prioritising.

Whether you attend a casual beach picnic, join a local kombucha brewing workshop, or fly interstate for a weekend conference, every event helps expand the Paleo movement — and makes this way of living more visible, accessible, and supportive for others on the path.

What’s Coming Up Near You?

Head over to the What’s On page now to see what’s happening near you — or wherever your next trip takes you. With events listed across Australia, New Zealand, the UK, Canada, and the USA, you’ll always find something exciting on the horizon.

And remember: Paleo isn’t just about what’s on your plate. It’s about connection, community, and building a life that supports true wellness. So go ahead — block out a date in your calendar, invite a friend, and come along to your next local event. You might just find your tribe.

Thiamin & The Paleo Diet deficiency supplements nutrients minerals vitamins sources-min

Thiamin & The Paleo Diet

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If you want to ensure you keep your body healthy, it is important to consume the right foods with plenty of the essential vitamins required for a healthy lifestyle. One of these vitamins is Thiamin, which is the water soluble vitamin B. The function of Thiamine in the body is to help our cells produce energy and it is imperative in order for our hearts, muscles and nervous system to function properly. Thiamin improves the contraction of muscles and also increased fertility in adults. It is also essential for children as it helps to improve the immune system from a very early age.

There are many notable signs that you may not be consuming enough Thiamin in your body. If your immune system is weak and you suffer from a lot of colds and flus, it may be due to a deficiency in Thiamin. As Thiamin is found in such a high number of different foods, it is quite rare to be deficient in this vitamin but it is quite common in alcoholics. It can also lead to a loss of weight and problems with the cardiovascular and nervous system.  If you are consuming too much Thiamin, it can also have negative effects on the body, although these may not be as noticeable as consuming too little. It is recommended that females have around 0.8mg of Thiamin, while males have 1mg. The recommended intake should be lower for children, so it is worth checking before you consume foods with Thiamin.

There are many foods on the Paleo diet which can help you to improve your intake of Thiamin. If you can manage to eat it, offal is a really good source of Thiamin and you can easily incorporate this into your daily meals if you don’t want to eat it as it comes. It is also found in high quantities in meat, such as beef and pork, which is why the Paleo diet is one of the healthiest to follow as it encourages the consumption of these food groups. It is always a good idea to ensure you are not consuming too much of this as otherwise, you won’t feel the full benefits.

Thiamin & The Paleo Diet deficiency supplements nutrients minerals vitamins sources-min

If you enjoy eating your snacks on the Paleo diet, you will find that nuts and seeds act as a good source of Thiamin so consume these in moderation and you will soon notice the results. It is also found in a variety of fruits and vegetables, including asparagus, cauliflower and oranges. Eggs are also a good source of Thiamin and are a good choice to eat for your breakfast, as it will set you up for the rest of the day.

Thiamin is a source of vitamin B which is very sensitive to heat which means it can be easily destroyed during the cooking and preparation of food. A good method to use to get the most from it is to ensure you always cook your Thiamin rich foods for as little time as possible, as you will get the full benefits from it. There are other foods which you may want to add to your meals to absorb the Thiamin, including garlic and onions. These will also make them taste a lot better in the process.

As part of any healthy diet it is vital to consume a full range of the right nutrients and vitamins, which is why the Paleo diet is the healthiest to follow. If you are feeling lethargic and in need of a boost to your immune system, Thiamin will help you to feel much healthier and will improve your appearance.  You can also find Thiamin in supplements, but it is much better to try and get this from the foods you intake.

As long as you follow the Paleo diet strictly, you will be at your healthiest as you are consuming a wide range of different foods which offer a number of different benefits to the body. No matter what stage of life you start the Paleo diet, whether young or old, you will notice the difference in how you look and feel quite quickly. It is a great diet to ensure you are getting the right amount of vitamins and minerals from your foods. It is important to just keep an eye on your intake of each of the nutrients, so you are getting the maximum possible benefits from your food.

How Thiamin Supports Metabolic Health and Energy

One of the most essential roles of Thiamin is in the metabolism of carbohydrates. When you eat starchy vegetables or natural sugars found in fruit, your body relies on Thiamin to convert these foods into usable energy. Without enough of this B-vitamin, your metabolism may slow down, which can lead to fatigue, difficulty concentrating, or even mood swings.

For those following a Paleo diet, which typically includes fewer refined carbohydrates and more wholefood sources of energy, Thiamin plays a crucial role in supporting energy balance. It’s particularly important for people with physically demanding lifestyles or those trying to build muscle or improve athletic performance.

Best Paleo-Compatible Cooking Methods to Preserve Thiamin

As mentioned earlier, Thiamin is highly sensitive to heat and water. That means that certain cooking methods can destroy a significant portion of the vitamin before the food reaches your plate. To protect the nutrient content of your meals, consider the following cooking techniques:

  • Steaming: A gentle method that avoids excessive water loss and minimises nutrient damage.
  • Light sautéing: Cooking meats and vegetables briefly over medium heat with a healthy Paleo fat like coconut oil or beef tallow helps retain vitamins.
  • Slow roasting at lower temperatures: This method can preserve more nutrients compared to high-heat frying or boiling.

By keeping cooking times short and avoiding high heat, you’ll give your body a better chance of absorbing the full spectrum of nutrients, including Thiamin.

Signs of Thiamin Deficiency to Watch For

Even with a varied Paleo diet, it’s possible to experience low Thiamin levels, especially if you’re under stress, recovering from illness, or consuming excessive coffee or tea, which can interfere with B-vitamin absorption. Watch out for signs such as:

  • Unexplained tiredness or low stamina
  • Muscle weakness, especially in the arms or legs
  • Brain fog or poor memory
  • Digestive issues like loss of appetite or nausea
  • Cold hands or feet due to poor circulation

If you suspect your levels might be low, a visit to your healthcare provider can help confirm whether a deficiency is present and if supplementation might be needed.

Should You Supplement with Thiamin?

For most people on a well-balanced Paleo diet, supplementing with Thiamin isn’t necessary. However, if you’ve been under significant stress, have gut absorption issues, or follow a very restrictive eating pattern, it may be worth considering.

When choosing a supplement, opt for Thiamin mononitrate or benfotiamine, which are forms your body can absorb more efficiently. As always, it’s best to prioritise food sources first, with supplements as a backup if needed.

Easy Paleo Meals Rich in Thiamin

Incorporating more Thiamin into your Paleo diet doesn’t require complicated recipes. Here are a few simple, nutrient-rich ideas:

  • Scrambled eggs with spinach and sunflower seeds: Quick, tasty and packed with Thiamin, iron and healthy fats.
  • Beef stir-fry with garlic, onions and asparagus: A great weeknight dinner with a generous dose of B vitamins and minerals.
  • Pork chops with cauliflower mash and steamed broccoli: High in Thiamin and perfect for batch cooking or meal prepping.
  • Chicken liver pâté on vegetable slices: A classic nutrient-dense snack or lunch option full of bioavailable vitamins.

For extra variety, rotate your protein sources and experiment with herbs and spices to keep your meals exciting while still focusing on nutrient density.

Other B-Vitamins and Their Synergy with Thiamin

Thiamin doesn’t work alone. Like most B vitamins, it works best when consumed alongside its family members — B2 (riboflavin), B3 (niacin), B6, B12 and folate. These vitamins often share metabolic pathways, meaning your body relies on having a full complement to function efficiently.

Organ meats, eggs, leafy greens and seafood are all excellent sources of multiple B vitamins, making them staple foods for anyone serious about improving their energy, focus and immune resilience on the Paleo diet.

Supporting Children’s Health with Thiamin-Rich Paleo Foods

Getting enough Thiamin is especially important for growing kids. While they may turn up their noses at offal, you can still sneak nutrient-dense ingredients into everyday meals. Try adding puréed liver into burger mince, offering hard-boiled eggs as snacks, or sprinkling sunflower seeds into veggie-based lunchboxes.

For fussy eaters, try blending steamed cauliflower with a bit of coconut cream and garlic to make a creamy mash, or include chopped asparagus in homemade meatballs or omelettes. These small additions can go a long way in ensuring your child meets their daily Thiamin needs naturally.

Thiamin and the Paleo Lifestyle: Final Thoughts

By following the Paleo diet and focusing on high-quality, nutrient-dense foods, you’re already laying a strong foundation for optimal Thiamin intake. From energy production and neurological support to immune function and growth, this essential B-vitamin plays a role in nearly every system in your body.

Choosing whole foods like offal, pork, seeds and certain vegetables will help you meet your needs without the need for synthetic supplements. Combine this with smart cooking methods and food pairings, and your body will be well-equipped to thrive.