Blog Posts Archives - Page 20 of 42

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!

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?

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

1 Comment

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.

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.

20 unusual uses for avocado alternative ideas paleo-min

20+ Unusual Things To Do With Avocado

13 Comments

Avocado is one of the ultimate Paleo super-foods. A great fat source and very versatile, avocado is great in salads and as a breakfast side. But there’s more to the fruit than that! Here is a list of 20 things you didn't know you could do with an avocado.

1. Freeze to use later

Peel and remove the pit and add a tablespoon of fresh lemon juice to a bowl, per avocado. Mash well together and freeze in an airtight bag (making sure you squeeze all the air out before sealing) for up to a year. A great way to preserve an overflow of avocados.

2. Remove the pit with no mess

Cut the fruit in half and hit a knife into the stone. Simply twist the knife to remove the pit.

3. Ripen fast

Put the unripe fruit in a brown paper bag with an apple or banana. After two or three days the avocado will be ripe.

4. Can’t wait?

If there’s not time to wait for it to fully ripen, cut from the fat end, as this is always the first part to ripen.

5. Drink it

Blend together an avocado, handful of spinach, a pear and some almond milk for a smoothie packed with good fats

6. Treat your hair

Nourish your hair by mixing an avocado, egg yolk and dash of olive oil. Leave this on your dry hair for 30 minutes before rinsing off and shampooing as usual. Your hair will be silky and soft.

7. Spice up your guacamole

Have you tried adding cumin and orange to your favourite guacamole recipe yet?

8. Pickle it

For a different take on avocado, try jarring it. Heat 250ml (1 cup) white vinegar, 250ml (1 cup) water and a tablespoon of salt in a pan until it boils. Cut three firm but ripe avocado into pieces and put in a jar. Pour the boiling liquid in the jar, and once cooled, put the lid on and allow to marinate in the fridge for a couple for days before using (should keep for a couple of weeks in the fridge)

9. Avocado ice cream

Blend an avocado, frozen banana, a few drops of vanilla extract and small tin of coconut milk. Freeze and once frozen, allow to thaw for a few minutes before serving.

10. Roast chicken

Try stuffing a chicken with a peeled avocado before roasting it

11. Make a chocolate pudding with it

Seriously – you have to try chocolate avocado mousse!

12. Save the pit and grow your very own avocado tree

Suspend the pit in a jar of water using toothpicks in the side of the stone, to submerge all but the top of the seed in water. Eventually the stone will break open revealing a root – and then finally a stalk! Then, quite a long time later you’ll have your own avocado tree and all the fruit you could possibly want.

13. Avocado curry?

Have you ever made a chicken curry with avocado as a base?

14. Roast it

Try roasting avocado, by peeling, removing the pit and slicing. Drizzle with oil and season, then bake at 200C (400F) for about 15 minutes. Roast avocado is great with a salad.

15. Eat the pit

Let the pit dry, grate it and add a small amount to a home-made enchilada sauce.

16. Avocado mayonnaise

Instead of adding mayonnaise to your meal, add pureed avocado instead.

17. Skin therapy

Make a face-mask with avocado, an egg white and a squeeze of lemon juice and wear it for 5 to 10 minutes to get the Vitamin A and E benefits directly on your skin.

18. Summertime treat

Make avocado ice lollies (popsicles) by blending avocado, coconut milk and lemon juice and freezing in popsicle moulds.

19. Make your own Avocado oil

If you've got time, patience – and lots of fruit – you can even make your own avocado oil

20. Avocado soup

Make an unusual – but delightful chilled avocado, cucumber and coconut soup. Blend an avocado, pinch of coriander, squeeze of line and small cucumber, then add a small can of coconut milk to the mix. Blend, then serve with some coconut flakes to garnish.

21. Use avocado as a baby’s first food

Avocado is an ideal first food for babies starting solids. It’s naturally soft, easy to mash, and full of healthy fats essential for brain development. For Paleo families raising their kids with ancestral nutrition in mind, mashed avocado is a nutrient-dense alternative to processed baby foods.

22. Create a creamy salad dressing

Instead of traditional dressings that may contain seed oils and additives, try blending half an avocado with olive oil, lemon juice, garlic, and fresh herbs to create a Paleo-friendly creamy salad dressing. It’s thick, flavourful, and totally dairy-free.

23. Use avocado to thicken soups and sauces

Instead of using cream or flour to thicken soups or sauces, add a ripe avocado towards the end of cooking and blend it through. It adds a velvety texture without altering the flavour too much, and keeps the dish firmly within Paleo guidelines.

24. Bake avocado fries

Cut avocado into wedges, dip them in whisked egg, coat with crushed almond or coconut flour, and bake until crispy. These Paleo-friendly “fries” are a perfect side dish or snack — crunchy on the outside, buttery on the inside.

25. Make a green Paleo hollandaise

Combine avocado, lemon juice, egg yolks, and ghee in a blender to create a green twist on hollandaise sauce. Ideal for eggs or roast veggies, this sauce adds richness and healthy fats to your meals.

26. Make an avocado fat bomb

For those following a low-carb Paleo or keto-Paleo approach, fat bombs made from avocado, coconut oil, cacao powder, and a touch of vanilla can be a great high-fat snack that keeps you satiated.

27. Use avocado in baking

Swap out butter or oils in Paleo muffin or brownie recipes and replace with mashed avocado. It keeps baked goods moist and dense without affecting flavour, while sneaking in extra nutrients.

28. Add avocado to Paleo sushi

Avocado adds creaminess and healthy fats to your Paleo sushi rolls. Wrap with cauliflower rice and nori sheets, then fill with sliced avocado, cucumber, and salmon for a delicious and grain-free sushi experience.

29. Soothe sunburn with avocado

The nourishing oils and antioxidants in avocado can be used to relieve sunburned skin. Mash and apply directly to the skin for 15 minutes before rinsing off — ideal for sensitive areas after an Aussie summer day.

30. Upgrade your breakfast scramble

Add diced avocado right at the end of your scrambled eggs or omelette. It not only brings a creamy contrast to the texture, but the combination of protein and fat makes for a more satisfying Paleo breakfast.

Avocados: The Paleo All-Rounder

Avocados go far beyond simple slices on toast (which, let’s be honest, isn't very Paleo). They’re one of the most versatile and nutritious additions to a whole-food, ancestral lifestyle. With a bit of creativity, this humble fruit can feature in every meal — from breakfast to dessert — and even in your skincare routine.

If you’ve discovered an out-of-the-box way to use avocado that fits the Paleo lifestyle, I’d love to hear it in the comments!

PrimalCon 2013

I’m just back from a fantastic Paleo trip to America (Jet Lag is most definitely not Paleo). A couple of weeks after PaleoFX in Austin, Texas, I made my way to Oxnard, California, for my third year at Mark Sisson’s PrimalCon weekend. Unlike the Ancestral Health Symposium, or PaleoFX, PrimalCon is a hands on practical weekend. As well as hearing about all things Paleo – the focus is on doing.

With relatively small numbers of attendees – and lots of different presenters, there’s a chance to meet and speak to everyone. There are lots of regulars, who attend each year, but it was also great to meet so many new faces – as well as some others from Australia and the UK!

With Kelly Starrett and the Gokhale family, there were several session on posture, mobility – and the correct way to stand and move to avoid injury. Whilst these sessions were completely different, it was interesting that their methods and ideas are completely complimentary – hardly surprising as they’re based on how we’re supposed to move.

Another highlight of PrimalCon for me was finally meeting Sarah Fragoso of Everyday Paleo – who really is every bit as lovely and knowledgeable in real life as she is on her podcast!

Chef Rachel Albert gave another fantastic cooking demonstration. It’s amazing how many simple tips I pick up each year, despite being a regular in the kitchen myself!

I also loved William Vives Kettlebell session and as usual, learnt lots of new techniques that I can’t wait to practice at my Crossfit box. There were a few other fitness sessions too, such as barefoot running and sprinting techniques – and I especially loved the Olympic Lifting session – I can’t wait to master that!

As always, the food was absolutely fantastic. A local Paleo food truck (so jealous we don’t have those in Sydney!) provided a lot of the catering, and there was such a huge variety of grass fed meats, burgers, salads, veggies, nut butter – and an amazing coconut bark! It’s so nice to be able to dive into all of the food on offer, without even having to ask what is in the meatball sauce. You just know it’s 100% Paleo!

What would you most enjoy about an event like PrimalCon? The people, food or particular activities?

Why You Should Put a Hands-On Paleo Retreat Like PrimalCon on Your Bucket List

After attending several Paleo-themed conferences over the years, there’s something uniquely special about immersive events like PrimalCon. Unlike more academic gatherings that focus on lectures and research, PrimalCon invites you to live and breathe the Paleo lifestyle in real-time — from how you move and cook to how you connect with others. It’s less about information overload and more about integration. And that’s where the magic happens.

When you’re surrounded by people who understand and share your values, everything clicks. You’re not the “weird one” asking for no bun or wondering about seed oils. You’re in a space where nutrient density, barefoot biomechanics, and ancestral movement patterns are the norm. And even better — you get to apply all that knowledge through workshops, demos, and shared experiences.

Movement as a Central Theme

One of the things that stood out most at PrimalCon was the diversity of movement sessions. Whether it was kettlebells, sprint drills, Olympic lifts or posture-focused workshops, every physical session focused on form, function, and sustainability. No one was there to burn calories or beat personal bests — the emphasis was on moving well for life.

The sessions led by mobility experts like Kelly Starrett were especially eye-opening. Even if you think your posture and technique are solid, there’s always something new to refine. Having hands-on guidance in a relaxed outdoor setting was a real treat — and much more effective than a 10-minute YouTube video or a rushed gym class back home.

The barefoot running and sprinting clinics were also a highlight, teaching us how to harness the natural power of our feet and use momentum more efficiently. Practicing these skills on grass with immediate feedback from seasoned coaches was both fun and educational — and left many of us rethinking our standard running shoes.

The Power of Community

Let’s be honest — living a Paleo lifestyle can feel isolating at times. Whether it’s dealing with social situations, navigating supermarket labels, or explaining your food choices to colleagues, it’s easy to feel like you’re swimming against the tide. But at events like PrimalCon, you’re suddenly surrounded by people who “get it.”

Conversations flow easily. You’re swapping tips about organ meat recipes, discussing fasting strategies, or bonding over shared podcast favourites. The friendships that form over the course of the weekend often last well beyond the event. For many attendees, PrimalCon becomes an annual reunion of sorts — a time to reconnect with old friends and make new ones, all while continuing to grow in your own health journey.

Eating Paleo Without Thinking Twice

One of the most liberating aspects of PrimalCon was being able to enjoy meals without stress or second guessing. Everything on offer was fully Paleo — grass-fed meats, vibrant salads, hearty vegetables, bone broth, fermented sides, and some impressive grain-free treats. No scanning ingredient lists or negotiating with waitstaff — just pure, delicious, nourishing food made with intention.

It’s hard to describe the relief of knowing every bite you take aligns with your dietary values. For those of us used to bringing emergency snacks to social events or eating before we go out “just in case,” this was a true luxury. It also served as a reminder of how delicious Paleo food can be when prepared with creativity and quality ingredients — no deprivation, no blandness, just full-flavoured meals that fuel performance and recovery.

Workshops That Go Beyond Food and Fitness

In addition to the movement and cooking sessions, PrimalCon included lifestyle and mindset workshops that explored other vital pillars of ancestral health. From improving sleep quality and reducing blue light exposure, to managing stress and improving relationships, these sessions acknowledged that true wellness isn’t just about what you eat or how you train — it’s about how you live.

One particularly memorable session explored the importance of play and leisure in modern life. Guided games, laughter and creative movement reminded us that health isn’t always serious business — and sometimes, the best form of recovery is simply having fun in the sun.

Who Is PrimalCon Perfect For?

You don’t have to be an elite athlete or long-time Paleo follower to enjoy a retreat like PrimalCon. In fact, it’s ideal for anyone who:

Wants to deepen their understanding of the Paleo lifestyle through practical experience
Is looking to reconnect with their body through better movement and mobility
Values community, connection, and real-world support
Needs a reset from the modern world to recharge and realign their health goals
Enjoys spending time outdoors, eating amazing food, and learning from experts in a relaxed setting

It’s not about perfection — it’s about progress. Whether you’re there to fine-tune your deadlift, improve your sleep, or finally learn how to ferment vegetables, there’s a place for you.

Planning Your Own Primal Retreat

If a trip to California isn’t on the cards right now, why not take inspiration from the PrimalCon model and plan your own mini-retreat? Gather a few like-minded friends, head to a nature reserve or beachside location, and plan a weekend of real food, outdoor movement, campfire chats, and digital detoxing. You don’t need a big budget or a famous host — just good people, good food, and a shared commitment to health.

And if you do get the chance to attend PrimalCon in the future — jump on it. It’s more than an event. It’s a full-body, full-soul experience that will leave you recharged, refocused, and reconnected with what matters most.

Have you been to PrimalCon or a similar hands-on Paleo event? What was your biggest takeaway? I’d love to hear about your experience — or what you’d hope to gain from attending one in the future.

The Paleo Snack Recipe Book

3 Comments

My post of Paleo Snack Ideas has been so popular, that I've created a new recipe ebook on Paleo snacks.

As well as lots of simple snack ideas that work well on a Paleo diet, the recipe book contains almost 80 pages of recipes. These recipes are for simple snacks that you can make and take to work, serve to children, travel with, eat after dinner, drink or use to help you on your weight loss journey. There's a snack recipe for every taste and situation! By popular demand I've also include a chapter on grab and go Paleo snack recipes.

As well as clear, easy to follow recipes, the book also features beautiful photos of most of the recipes to inspire you! The book also includes an introduction into the Paleo diet and the place of snacks on this plan.

These are some of the recipes and photographs featured in the Paleo Snack recipe ebook

The book is currently on sale for $17 and can be purchased by credit card, debit card or paypal. It comes with a 30 day guarantee and instant download. I'm also currently offering further discounts if you buy two or three of my recipe ebooks together! My recipe ebooks are currently available in digital format – I will update this page as soon as the print versions are available.

I'd love to hear your feedback on the ebook!

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.

Why Paleo Snacks Matter More Than You Think

Snacking gets a bad rap in many dietary circles, but on a well-formulated Paleo diet, the right snacks can play a vital role in keeping your energy stable, curbing cravings, and helping you stay on track — especially when life gets busy. Having nutritious snacks at the ready means you’re far less likely to fall off the wagon or reach for something that doesn’t support your goals.

Whether you're transitioning to Paleo, managing blood sugar levels, or trying to fuel long days at work or with the kids, the recipes in The Paleo Snack Recipe Book are designed to make healthy eating simple and delicious at every stage of your journey.

Who This Recipe Book Is For

This book was created for anyone looking for real-food, grain-free snack ideas that are easy to make, transport, and enjoy without second-guessing the ingredients. Whether you’re doing Whole30, following a strict elimination phase, living a flexible Paleo lifestyle, or just trying to eat fewer processed foods, you’ll find snack ideas that meet your needs and support your goals.

If you’ve ever struggled to find healthy options between meals, or you’ve been stuck relying on the same few snack staples, this book will help expand your go-to options with fresh ideas and bold flavours. And if you’re preparing snacks for kids or family members with food intolerances, there are plenty of kid-approved and allergen-conscious recipes included as well.

What You’ll Find Inside the Paleo Snack Recipe Book

Spanning nearly 80 pages, the book includes snack recipes for every occasion — from salty and savoury to sweet and satisfying. Here's a closer look at some of the snack categories featured in the book:

On-the-Go Snacks: Perfect for work, travel, or school lunchboxes. These include homemade jerky, seed crackers, and trail mixes without hidden nasties.
Sweet Treats: Made with whole food ingredients like dates, coconut, cacao, and nuts — but without the refined sugars or grains.
Post-Workout Fuel: Balanced combinations of protein and carbohydrates to help you recover and refuel after movement.
Drinkable Snacks: Smoothies, broths, and other liquid options for when chewing feels like too much effort but nourishment is still needed.
Kid-Friendly Snacks: Designed to please picky eaters with fun shapes, colours, and textures — but still made with 100% real food.

Each recipe includes simple instructions, a full list of ingredients, and clear preparation steps. The photos accompanying many of the recipes are there to inspire and help you visualise what the final result should look like.

How These Snacks Fit Into a Paleo Lifestyle

The Paleo philosophy centres on eating nutrient-dense, whole foods while avoiding modern processed ingredients that disrupt digestion, hormones, and metabolic health. That means no gluten, grains, dairy (unless tolerated), refined sugar, seed oils, or additives.

All the recipes in this book are compliant with these principles and focus on ingredients like nuts, seeds, meat, vegetables, fruit, coconut, natural sweeteners, and spices. They’re designed to support steady energy, satiety, and nutritional balance — without relying on modern snack traps like crisps, protein bars, or ultra-processed convenience foods.

Each snack recipe can easily be paired with meals or added to your meal prep rotation to keep your weekly planning simple and stress-free.

Make-Ahead and Freezer-Friendly Options

Many of the snacks in the book can be made ahead in batches, making them ideal for meal prep Sundays or busy weeks where you want to stay organised. Some can even be stored in the freezer, so you always have something nourishing to reach for — instead of defaulting to less optimal options when hunger strikes.

This is especially useful if you’re cooking for multiple people or trying to reduce the time you spend in the kitchen during the week. Just portion, store, and grab as needed.

Why Homemade Snacks Are Better

It’s tempting to reach for pre-packaged “Paleo” snacks from the supermarket — but many of these still contain questionable ingredients, high levels of dried fruit or nut-based sweeteners, and hidden additives or oils. By making your own snacks, you get full control over every ingredient and can adapt recipes to suit your personal preferences and dietary needs.

Making your own snacks is also a great way to cut down on food waste. Use up ripe bananas in muffins, leftover herbs in seed crackers, or extra roast vegetables in savoury mini frittatas. It’s a smart, sustainable way to eat — and your wallet will thank you too.

Bundle and Save

If you're enjoying this snack recipe book, don’t forget that there are savings available when you purchase multiple recipe ebooks at once. Whether you're interested in breakfasts, lunches, dinners, or treats, you can create your own bundle of resources at a discounted rate. Find all the details on this page.

Snack Smarter, Live Better

Snacks aren’t just something to tide you over — they’re an opportunity to nourish your body between meals, maintain energy, and keep your health goals on track. With this ebook, you’ll have everything you need to prepare delicious, nutrient-dense snacks that work with your lifestyle, not against it.

Whether you’re planning your weekly meals, looking for new lunchbox fillers, or simply want better options for your afternoon slump, The Paleo Snack Recipe Book is your go-to guide for smarter snacking.

Have you tried any of the recipes yet? I’d love to hear which ones are your favourites, or what snack you'd love to see added in the future!

PaleoFX

4 Comments

Last weekend I had the opportunity to travel to Austin, Texas to attend the second PaleoFX conference. Three days of talks and panels on all things Paleo – surrounded by like minded people! It was good to see a few other people had also travelled to the event from outside the US.

It was especially great to see Jimmy Moore and Nora Gedgaudas, who have both been out to Australia for seminar series in the last year or two. I also got to meet Robb Wolf, Sean Croxton, Abel James and so many others.

Having attended the Ancestral Health Symposium, I was interested to see how this event would differ. As well as lectures, PaleoFX had a lot of panels, where a group of “Paleo experts” sat on stage and answered a wealth of questions on a particular topic. As with the Ancestral Health Symposium, up to three talks occurred simultaneously, so it wasn't possible to listen to everyone. Fortunately they are releasing videos, so it will be possible to catch up on what I missed!

The highlight for me was meeting Dr Terry Wahls and listening to her lecture. I also enjoyed Dr Cate Shanahan, who I first heard on the Paleo Summit.

On the ground floor was a big exhibition set up, with stalls selling all manor of Paleo products. Books I've not been able to get in Australia, jerky, kombucha, fitness products, supplements, vitamins, Paleo snacks – everything you could possibly want.

With such a big Paleo community of our own here in Australia and New Zealand, we’re really excited about the next seminar series we have in the pipeline. I’d love to hear who you would like us to invite to speak in Australia and New Zealand – and what you would like them to speak about? And which cities should the series travel to, each state capital? Please please share your thoughts in the comments below, or send me an email.

Bringing the PaleoFX Energy Back Home

After spending a weekend immersed in all things Paleo at the conference in Austin, it’s hard not to come back feeling completely energised and inspired. There’s something powerful about being surrounded by others who share a deep passion for real food, ancestral health, and questioning the status quo when it comes to nutrition and wellness.

Back in Australia, I’ve been reflecting on just how valuable these events are — not just for the content, but for the conversations, connections, and sense of momentum they create. Attending events like PaleoFX reminds us we’re part of something much bigger than ourselves: a global movement striving to reclaim health through evolutionary principles.

Key Themes Emerging in the Paleo Community

One of the most exciting aspects of this year’s conference was seeing how much the Paleo conversation has evolved. While food is still at the centre, there’s a growing focus on wider lifestyle factors — and it’s clear that this holistic approach is where the movement is heading.

Sleep and Circadian Rhythm: Talks explored how modern light exposure, screen use, and disrupted sleep patterns are impacting everything from hormone balance to immunity and mood.
Mental Health and Neuroscience: There was a strong spotlight on anxiety, depression, neuroinflammation, and how diet and lifestyle can influence brain health, not just physical wellbeing.
Movement Beyond Exercise: Rather than focusing on workouts alone, speakers encouraged incorporating natural movement, mobility, play, and even rest as vital elements of health.
Regenerative Agriculture: Soil health, sustainable farming, and food sourcing were hot topics — particularly how we as consumers can support farming practices that benefit the planet and human health.

These conversations are especially relevant here in Australia, where we have incredible potential to adopt regenerative practices, support local producers, and shape how future generations think about food and health.

Could We Host an Event Like PaleoFX Here?

Given how large and passionate the Australian Paleo and ancestral health community is, it’s not a question of if we could host something similar — but when. Events like this spark lasting change, and with the right line-up, structure, and backing, we could create an event that rivals or even exceeds what’s currently happening overseas.

Imagine a multi-day event that brings together the best of our local experts, along with a few international thought leaders, to host workshops, cooking demos, live panels, and practical sessions. Not just lectures — but hands-on experiences to help people truly integrate this lifestyle.

Potential Speakers and Topics for an Australian Summit

Dr Terry Wahls — with a focus on neurodegenerative disease, mitochondrial health, and autoimmune recovery through diet.
Nora Gedgaudas — revisiting her insights on primal mind and nutritional psychology.
Local voices — doctors, nutritionists, regenerative farmers, movement coaches, and those thriving on Paleo in real-world conditions.
Practical workshops — such as primal movement, barefoot running, cooking for families, fermentation, or ancestral fitness.

We could easily align topics with common health challenges in Australia and New Zealand — from inflammatory disease and gut health to hormone imbalances, fertility, chronic stress, and ageing well.

What I’d Like to See Next

After absorbing so much information over the PaleoFX weekend, I came away with a few big takeaways that I think should guide the next chapter of Paleo in Australia:

Focus on Accessibility: It’s easy to get overwhelmed by the perfectionism sometimes seen in health circles. We need to keep encouraging progress over perfection — showing people how to implement changes even on a budget, with a busy schedule, or while raising a family.
Community-Led Support: The more we can facilitate meetups, online groups, recipe swaps, and real-world community building, the stronger the movement will grow.
Education Beyond Food: Paleo isn’t just a diet — it’s a way of rethinking modern life. We need more education around sleep, stress, posture, play, natural rhythms, and how they all fit together.

With this in mind, I’ll be working behind the scenes to bring something exciting to the Paleo community here. If you’ve ever dreamed of attending a summit like this without having to fly across the world — this might be your moment.

Let’s Co-Create the Next Paleo Event

I’d love your input. If you could attend a Paleo event anywhere in Australia or New Zealand, where would it be? Which experts do you want to hear from? Would you prefer talks, workshops, or cooking demos? Would you want to attend in person or stream it online?

Please drop your thoughts in the comments or reach out via email. This event is for all of us, and your ideas could shape its direction. With enough interest and support, we can make something incredible happen right here on home soil.

Until Then — Stay Inspired

Even if you weren’t at PaleoFX this year, there are so many ways to stay connected and inspired. Revisit your favourite speakers’ blogs, follow thought leaders on social media, and keep experimenting with what works best for your body and lifestyle.

And don’t forget — real food, movement, sleep, sunshine, and community are always available. You don’t need a conference pass to live well.

The Paleo Diet Offal Liver Kidney Heart organ meat-min

Offal & The Paleo Diet

2 Comments

Offal is the organs found in animals and includes the liver, hearts, brains and kidneys and these foods are not commonly consumed, which is the reason why they can be found at really low costs. Offal is not processed, so you know exactly what you are getting, which is not the case with many other foods. If you were to eat non-Paleo processed meat, like sausage rolls or chicken nuggets for example, you would usually be eating bones and other parts of animals which offer no nutritional benefits whatsoever.

As part of the Paleo diet, offal is encouraged as it is packed full of nutrients. The most nutritious is the liver, which is a good source of Vitamin A and the brain, which is rich in Omega 3. Offal also contains a lot of protein and iron, which is not only good for the functioning of your organs but is also good for making your appearance clearer and healthier.

The reason why the Paleo diet encourages the consumption of these organs is that they can offer a wide range of benefits to our health, including improving the immune system and staving off a whole host of illnesses which can result in someone with a poor diet. The point of the diet is to maximise the benefits of the foods we are eating, so even if they don’t seem like the kind of foods you would like, it is well worth giving them a try.

Offal is known as a super-food and although many of us wouldn't usually choose to eat these foods, the number of people buying these has increased in recent years. We are becoming a lot more educated in what foods are beneficial to our bodies and even though offal may not be the most tantalising of choices, the potential benefits make them an important choice as part of our daily diets.

If you are following the Paleo diet, it is important to include offal as it will make a substantial difference in how you look and feel. If the thought of eating these kinds of foods makes you feel a little queasy, there are many ways you can incorporate them into your meal, without even tasting them. You will be surprised at how quickly they become part of your daily routine and these super-foods will set you up for the rest of your life.

We all love a good curry and you can easily make this using offal without really having to taste them. You can add plenty of flavours to your curry which will disguise the texture, if this is off putting to you. If you are on a tight budget, offal is the ideal food to add to your diet, without stretching your budget but ensuring you enjoy the health benefits.

You may even wish to add your offal to a tasty stew or soup and by introducing plenty of other ingredients; you won’t really know the difference from your usual meals. You may even find that after time you start to enjoy the taste of offal on its own. If you have children and want them to enjoy the benefits of the Paleo diet, you should try and add offal to their meals, as it will help to improve their immune system and they will get used to the taste from a young age.

The most nutritious is the liver, so if you choose only one as part of your diet, this should be it. It shouldn't take long to start noticing the health benefits of offal as part of your Paleo diet and you will also find improvements in the appearance of your hair and skin.

With offal, it is even more important than usual to ensure the meat is of the very best quality, ideally organic and grass-fed or pasture raised.

The best animals to consume your offal from are goat, sheep, buffalo and horse and you should be able to pick these up from your local butchers.

Do you use Offal in your cooking? What are your favourite types – and recipes? Share below!

Potassium & The Paleo Diet

1 Comment

Potassium is one of the key minerals for the diet and it can offer a wealth of health benefits, when consumed in the right level. Potassium is known to help the nervous system, as it plays a part in ensuring it functions properly. It can also help to strengthen muscles in the body and is a good way to reduce cramps. The correct level of potassium will also help the body to maintain a good water balance and ensure that the main organs in the body function to their optimum levels, including the heart and kidneys. A deficiency of potassium can cause a lot of health issues as it will cause a restriction of these organs and can result in an imbalance of minerals in the body.

People who suffer from heart and kidney problems and are overweight, often have far too much sodium in their diet and very little potassium. The wrong ratio of these two can lead to a range of health problems as, although they work well together to ensure the right nutrients are being taken into the body, sodium levels should be at a much lower level than potassium levels. A diet which is high in salt restricts potassium levels and increases sodium levels, which can be highly detrimental in maintaining a healthy body.

As the Paleo diet is based upon the diet of our Stone Age ancestors, it encourages the consumption of foods with high potassium levels and a limitation on those which contain sodium. Our ancestors managed to get the ratio right, but in a culture where many people live on highly processed and sugar rich foods, potassium levels are much lower than they should be to live a healthy lifestyle. We don’t need a high level of sodium to be healthy, but is important that this is not completely restricted from the diet.

There are many foods which are part of the Paleo diet are not only tasty but are also high in potassium levels, which help to keep our bodies in good working order for as long as possible. Meats such as beef, chicken and pork form the staple of the Paleo diet and these can act as a good source of potassium. There are many fruits which also have high potassium content, including avocados and bananas are well known to have potassium in plentiful supply.

Vegetables can also act as a good source of potassium as can nuts and seeds which are ideal on the Paleo diet to consume as a snack, rather than turning to chips and chocolate. Although it is important to have a diet high in potassium, it is also vital to eat the right amounts and not over consume this mineral. A good way to achieve this in the Paleo diet is to take a note of the contents of food we are in taking, so we know we are getting it right.

As the Paleo diet focuses on eating fresh and unprocessed foods, it is the ideal way to maintain a good level of both potassium and sodium. The ratio should always be much higher in potassium than it is in sodium. If you are eating a lot of vegetables, which is encouraged in the Paleo diet, you can reduce potassium levels by soaking them in water, which can also be done with nuts and seeds. A few simple changes to the diet can be hugely beneficial in reducing the likelihood of suffering from serious illnesses and can also reduce the chance of current illnesses becoming serious. It has been shown that those who suffer from kidney disease can improve the condition by improving consumption of potassium and lowering sodium levels.

An awareness of potassium and sodium levels in the body can go a long way to improving health, no matter when you start to educate yourself on it. The Paleo diet is a good way to achieve the right balance of nutrients and vitamins in the body which will stand you in good stead for a long and healthy lifestyle. In order to function properly, the brain needs to be fed with high levels of potassium which can then affect the rest of the body.

It is all about awareness and knowledge of which foods will support us through our lives and those which will be detrimental. The Paleo diet acts as great support for us to ensure we are boosting consumption of the right foods and lowering those which are unhealthy.

Balancing Potassium and Sodium for Optimal Health

One of the most overlooked aspects of modern nutrition is the imbalance between potassium and sodium. While sodium tends to dominate in today’s highly processed diets, potassium often takes a back seat. This imbalance is associated with increased risk of high blood pressure, stroke, and cardiovascular disease. Fortunately, the Paleo diet naturally supports the ideal ratio of potassium to sodium—helping to reverse some of the damage caused by years of poor dietary habits.

The typical Western diet includes excessive sodium from packaged foods, takeaway meals, and processed snacks. By contrast, the Paleo diet eliminates most of these sodium-laden sources, replacing them with whole, potassium-rich ingredients. This shift alone can significantly improve overall health markers, particularly for individuals at risk of hypertension or kidney disease.

Everyday Paleo Foods That Boost Potassium

While bananas are often cited as the go-to potassium source, the Paleo diet offers many other options that are equally effective—if not better. For instance:

Avocados: Rich in heart-healthy fats and high in potassium, avocados are a versatile Paleo staple that can be added to salads, omelettes, or enjoyed on their own.
Sweet potatoes: Not only are they an excellent source of potassium, but they also provide slow-digesting carbohydrates and fibre.
Spinach and leafy greens: These pack a nutritional punch, offering a high potassium-to-sodium ratio that supports nerve and muscle function.
Salmon and tuna: Fatty fish are not only rich in Omega-3s, but also offer a decent dose of potassium, making them a great option for brain and heart health.
Beets, squash, and mushrooms: These vegetables are often underappreciated but are excellent sources of potassium and other essential micronutrients.

Incorporating a variety of these foods ensures that your potassium intake remains consistent and balanced throughout the week, without the need for supplements or over-reliance on one particular source.

Hydration and Electrolyte Balance

Potassium also plays a crucial role in regulating fluid balance in the body. It works alongside sodium to maintain proper hydration levels, support nerve conduction, and prevent muscle cramps. When you're well-hydrated and consuming potassium-rich whole foods, your body is better equipped to regulate blood pressure and manage electrolyte levels—especially important for active individuals or those living in warmer climates like Australia.

One important consideration for Paleo followers is to remain aware of how certain cooking methods may affect potassium levels. Boiling vegetables, for example, can cause some minerals to leach into the water. To retain more nutrients, consider steaming, roasting, or lightly sautéing your vegetables instead.

Who Should Monitor Potassium Intake?

While the Paleo diet encourages high potassium consumption through natural foods, it’s important to note that individuals with kidney disease or those on certain medications should consult with their healthcare provider before drastically changing their intake. In such cases, potassium levels can build up in the blood, leading to complications. However, for most healthy adults, increasing potassium via food sources—as opposed to supplements—is both safe and beneficial.

A Natural Way to Restore Balance

Ultimately, the Paleo approach to nutrition creates a strong foundation for potassium balance. By removing processed, salty foods and replacing them with fresh produce, high-quality meats, and healthy fats, this way of eating naturally reduces sodium intake and boosts potassium levels—no calorie counting or macro tracking required.

As awareness of the importance of potassium continues to grow, embracing a diet like Paleo could be one of the most effective long-term strategies for managing blood pressure, supporting kidney health, and improving overall wellbeing. With just a few smart food swaps and a back-to-basics approach, you can significantly improve your nutritional balance and support vital functions throughout your body.

Are you including enough potassium-rich foods in your Paleo meals? Let us know your favourite sources in the comments below!

Paleo Vegetarian vegan recipe ebook cookbook

Inside the Paleo Vegetarian and Vegan Recipe Book | What’s Included & Benefits

2 Comments

I’m thrilled to announce my new Vegetarian and Vegan Paleo Recipe ebook has just been launched!

With almost 40% of those following a Paleo diet having at one stage been either Vegan or Vegetarian, there seems to be a real lack of information in this area – something I want to change.

Many Paleo sources seem very definitive in saying that you cannot be both Paleo and Vegan or Vegetarian – but I think there is middle ground. Whilst eating animal products seems to be optimal, I think by cutting out grains and legumes you can make significant health improvements.

Vegetarians and Vegans tend to rely heavily on grains for calories and legumes for protein, so one of the key aims in the recipe book has been putting together recipes with a good, Paleo, protein source. Eggs are obviously a great protein source, but not on the menu for Vegans, so I’ve not lent too heavily on eggs in this book.

I’ve also noticed how difficult it is for people who decide to start eating meat, having been a Vegetarian or Vegan for some time. I devote a chapter in this book to transitioning to eating meat – as this is not an easy step to take. When starting to eat a Paleo diet, having relied heavily on grains and legumes, it can be difficult. I’ve therefore added in a chapter on properly preparing grains and legumes. Whilst not Paleo, traditionally prepared grains are far safer, and can make the move away from grains far easier than going cold turkey.

The book features a balance between quick and simple recipes and more substantial Paleo Vegan recipes. With soups, salads, bakes gratins, side dishes, main courses and snacks – I’ve tried to make sure there is something for everyone.

Currently only available in ebook format (watch this space for the print version, later in the year), this book has over 100 pages of beautifully photographed recipes. Recipes are Paleo and Vegetarian – with over three quarters being Vegan and Paleo (i.e. no animal products such as eggs and dairy, as well as no meat).

I’d love to hear your feedback on this book and if you’ve followed a Vegan or Vegetarian diet, how your journey has been.

You can buy the Vegetarian and Vegan Paleo Recipe ebook here for $17.

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.

Making Paleo Work for Plant-Based Lifestyles

When most people hear the word “Paleo,” they immediately picture meat-heavy meals, bone broths, and a primal emphasis on animal-based nutrition. But for those who prefer a more plant-centric approach, there’s still ample opportunity to benefit from the foundational principles of a Paleo lifestyle. In fact, many traditional cultures thrived on largely plant-based diets, incorporating nuts, seeds, tubers, and seasonal vegetables long before modern agriculture introduced processed grains and refined sugar.

Rather than seeing Paleo and plant-based eating as mutually exclusive, the goal should be to find synergy. Emphasising real, whole foods, free from artificial additives, seed oils, and highly processed ingredients, can drastically improve wellbeing, energy levels, and even mental clarity. If you’ve ever felt stuck between wanting the ethical or environmental alignment of a plant-based diet and the ancestral nutrition of Paleo, this book offers a much-needed bridge.

Overcoming Nutritional Challenges Without Grains or Legumes

One of the main concerns when cutting out grains and legumes is ensuring you’re still meeting your nutritional needs, particularly protein, iron, and B12. While supplementation may be necessary for some (especially B12 for strict vegans), there are many whole-food sources that offer a nutritional punch. Think activated nuts and seeds, fermented vegetables, leafy greens, avocado, sea vegetables, and root vegetables like sweet potato and taro.

Soaking and fermenting traditionally problematic foods like lentils, chickpeas, and rice (for those transitioning slowly) can help neutralise anti-nutrients and reduce digestive discomfort. Although not technically Paleo, including properly prepared versions of these foods in the short term can be a smart strategy for long-term sustainability and gut health as you adapt to a grain-free and legume-light lifestyle.

Favourite Paleo-Friendly Plant-Based Ingredients

Coconut: From coconut oil to milk and flour, it’s a versatile fat source and great for baking, curries, and creamy dressings.
Sweet Potato: A reliable source of slow-burning carbohydrate and a comforting base for stews, mash, and bakes.
Chia Seeds: Packed with omega-3 fats, fibre, and protein, they’re perfect for puddings, smoothies, or egg replacements.
Cauliflower: Whether blitzed into rice, blended into mash, or roasted whole, cauliflower adds bulk and variety.
Zucchini: Spiralised, grilled, or layered into lasagne sheets, zucchini is as adaptable as it is abundant.

How to Transition Mindfully from Vegetarianism or Veganism

For those who’ve followed a vegan or vegetarian diet for years, introducing meat back into your life can feel emotionally and physically challenging. It’s not uncommon to experience digestive discomfort, guilt, or confusion about what to eat. That’s why I’ve included a thoughtful chapter on this topic in the ebook. There’s no one right way to reintroduce animal products, and no pressure to rush. Some begin with bone broth or fish; others opt for eggs or well-sourced chicken. The key is to listen to your body, honour your reasons for change, and take a gradual, respectful approach.

Community Matters: Why Your Story Helps Others

Everyone's journey with food is unique. Whether you’ve gone from raw vegan to Paleo, or simply cut out processed grains to manage autoimmune symptoms, your story can help others feel less alone. One of the most powerful tools we have is community. Sharing your experiences—what worked, what didn’t, and what surprised you—can make all the difference to someone just starting out. I always love hearing from readers, especially those navigating the tricky space between philosophies. Your voice adds to the collective knowledge and breaks down rigid dietary boundaries that often hold people back from better health.

Tips for Making Your Kitchen Paleo-Vegan Friendly

Even if you’re the only one in your household following a Paleo-Vegan lifestyle, there are lots of simple swaps and preparations that make day-to-day cooking easier:

Keep a stash of frozen veg: Cauliflower rice, spinach, and stir-fry mixes are a lifesaver on busy days.
Batch cook on Sundays: Roast trays of vegetables, cook up a pot of coconut curry, and prepare dressings or dips for the week.
Stock your pantry with staples: Coconut aminos, almond butter, tahini, tinned tomatoes, dried herbs, and activated seeds can help you throw together meals in minutes.
Invest in a high-speed blender: For creamy sauces, smoothies, and soups—it’s one of the best tools in any plant-based kitchen.

Beyond the Recipe Book: Lifestyle Shifts That Complement Paleo

Food is just one piece of the puzzle. When you start eating in a way that supports your health, you’ll likely feel a ripple effect across other areas of life. Prioritising sleep, spending time in nature, and moving your body regularly all go hand-in-hand with eating whole, nourishing food. Many people find that once they ditch the inflammatory foods, they naturally have more energy to exercise, cook, or even meditate. Embrace the flow and build on your wins—small changes compound over time.

Want More Paleo Inspiration?

Whether you’re looking for kid-friendly recipes, meal prep ideas, or guidance on navigating eating out, there’s more to explore across the site. Keep an eye out for upcoming resources that cater specifically to those walking the line between Paleo and plant-based. And if you haven’t already, make sure you’re signed up for the newsletter to get exclusive recipes and updates.

Thanks so much for supporting this book—it means the world to me. If you know someone who might benefit from a Paleo-inspired, plant-based approach, feel free to share the link. Together, we can challenge the assumption that it’s meat or nothing and create space for a flexible, informed way of eating that puts health and whole foods first.

Phytic Acid & The Paleo Diet

There are many benefits to adhering to the Paleo diet as a means of getting rid of body fat and helping to reduce the likelihood of a number of illnesses. One of the benefits of the Paleo diet is that it can help to reduce phytic acid intake. It obliterates foods which are full of phytic acid in favour of those which contain low levels such as fruits and vegetables.

Phytic acid is highly obstructive as it has the ability to stop essential minerals from being absorbed. These minerals include magnesium, iron and calcium, which are important as part of any healthy diet. Phytic acid binds itself to these minerals and as our bodies can’t break them down, it can result in a number of health issues. There are many people who consume high levels of cereal, as they believe that this is beneficial to the health but in fact these are one of the main culprits of phytic acid. As a result, they can actually prove to be quite damaging to the health. As our ancestors substituted cereals for other healthy foods such as vegetables and fruits, it was a much healthier way of living which is why the Paleo diet is the best one to follow.

The health issues which can result from a diet which is high in phytic acid include PMS, stomach cramps and skin problems, which can be very detrimental for our quality of life. There are many people who also suffer from anaemia, which is caused by iron deficiency and it is believed that this could be caused through a high phytic acid diet. The Paleo diet promotes an eating plan which minimises the intake of foods which contain phytic acid, in order to promote a healthier lifestyle.

The right diet is the most important way of maintaining good health and more often than not, most of us will reach for the painkillers when we feel unwell, rather than getting to the root cause of the problem. There are certain foods which are extremely high in phytic acid and these are best to completely stay clear of when following the Paleo diet. The most common of these are grains and legumes. These foods can be replaced with fruits, vegetables and nuts and seeds, which are full of minerals and antioxidants.

Nuts and seeds are quite high offenders when it comes to levels of phytic acid but you can minimise these by soaking them in purified water. Nuts are full of health benefits, but should only be eaten in moderation; otherwise they will be counter productive. As far back as our ancestors, people were soaking their nuts and seeds and as the reason behind the Paleo diet is to go back to our roots, it is a ritual we should bear in mind when trying to reduce our intake of phytic acid. The best way to achieve this is to soak the nuts in purified water, cover them and add sea salt. You should then give them a rinse and drain them, before putting them in the oven at the lowest possible temperature. It may seem like a bit of a lengthy process, but the benefits to help are worth taking these steps.

In order to really get the balance between the right nutrients and lowering levels of phytic acid, it is worth educating ourselves on the content of our foods so we are more aware of whether or not they will be detrimental to our health. There are plenty of nutritious foods to eat as part of the Paleo diet, which will result in noticeable changes to your health and fitness levels. Good combinations of the right foods, together with an exercise plan will not only improve your appearance, but will also help you to enjoy a longer and more fulfilling lifestyle.

If you find any of the foods on the Paleo diet are bland, you can always season them with apple cider vinegar as this is a tasty substitute to high calorie mayonnaise and it offers lots of health benefits. It can take a while to get used to following the diet, but it can be really beneficial to the body and appearance. It will soon become a way of life and reducing phytic acid levels is just one of the many benefits of following this simple but effective diet.

How Phytic Acid Affects Nutrient Absorption

Phytic acid, also known as phytate when in salt form, is often found in the outer layer of seeds, nuts, legumes, and grains. While it serves a protective function in plants, its impact on human health is more complex. Once ingested, phytic acid binds to positively charged minerals like zinc, calcium, magnesium, and iron — forming insoluble complexes that the body cannot absorb. This effectively reduces the bioavailability of these essential minerals, even when your diet includes an otherwise adequate intake.

Over time, consistent consumption of foods high in phytic acid can contribute to deficiencies, particularly for individuals who are already at risk of low mineral levels. This is especially concerning for women (due to menstrual blood loss and pregnancy), children, athletes, and those recovering from illness. The Paleo diet naturally avoids high-phytate foods by steering clear of legumes and grains, making it a practical approach to maintaining mineral balance without the need for supplementation.

Modern Misconceptions About ‘Health Foods’

Marketing has led many people to believe that breakfast cereals, wholegrain bread, and granola bars are healthy daily staples. Yet, these products often contain high levels of phytic acid due to the processing of wheat, oats, soy, or other legumes. While fortified with synthetic vitamins and minerals, the phytic acid content can still impair absorption, particularly in the case of non-heme iron — the type found in plant foods.

When viewed through a Paleo lens, these so-called health foods lose their appeal. By focusing on bioavailable nutrients from natural sources — such as leafy greens, animal proteins, and fermented or properly prepared nuts — the Paleo diet offers a far more effective way to nourish the body without interfering with digestion or mineral uptake.

Traditional Practices for Reducing Phytic Acid

Long before modern science understood the implications of phytic acid, traditional cultures developed food preparation techniques that naturally reduced its levels. Soaking, sprouting, fermenting, and slow-cooking were commonplace, especially for legumes and grains. These methods activate phytase, an enzyme that breaks down phytate and helps release the bound minerals.

While Paleo largely avoids grains and legumes, nuts and seeds are still included — though in moderation. Applying the same ancestral wisdom of soaking and low-temperature dehydrating allows you to enjoy these foods without the same anti-nutrient load. If you regularly consume almonds, walnuts, sunflower seeds or pumpkin seeds, it’s worth adopting a soaking routine as part of your food prep rituals.

Meal Planning for Low Phytic Acid Living

Creating balanced Paleo meals that avoid phytic acid and support optimal nutrition is easier than it sounds. Here are some simple ideas:

Breakfast: Scrambled eggs with sautéed kale and mushrooms, plus half an avocado
Lunch: Grilled chicken breast over a salad of rocket, cucumber, beetroot, and olive oil dressing
Dinner: Baked salmon with roasted sweet potato and steamed broccoli
Snack: A small handful of soaked and dehydrated cashews or macadamias

These meals are rich in micronutrients, contain minimal to no phytic acid, and offer plenty of fibre and healthy fats — all essential for sustained energy and long-term wellness.

The Long-Term Benefits of Reducing Phytic Acid

In addition to improving nutrient absorption, reducing dietary phytic acid can lead to noticeable improvements in energy, mood, skin clarity, and digestion. Many people who switch to Paleo report a reduction in bloating, fatigue, and cravings, especially when high-phytate foods are eliminated. Over time, the cumulative benefits of improved mineral status can lead to stronger immunity, better hormonal balance, and increased bone density.

Furthermore, minimising anti-nutrients like phytates can be particularly important for those with gut conditions such as IBS, SIBO, or leaky gut syndrome. By removing dietary irritants, the gut lining has a chance to heal and absorb nutrients more effectively — often leading to fewer symptoms and better overall resilience.

Final Thoughts on Phytic Acid and the Paleo Diet

Reducing phytic acid is just one of many advantages to living Paleo. By emphasising whole, nutrient-dense foods that don’t compete with your body’s ability to absorb essential minerals, you’re building a strong foundation for lifelong health. It’s not about restriction — it’s about making food choices that align with how our bodies evolved to thrive.

If you’re just beginning your Paleo journey, don’t stress about perfection. Focus first on removing the obvious offenders — cereals, bread, legumes — and get comfortable with preparing whole meals from scratch. Over time, you can add in practices like soaking nuts and rotating seasonal produce for even better results.

Have you noticed changes in your health since lowering your intake of phytic acid? Share your experiences in the comments — it’s always inspiring to hear how small shifts in diet can lead to meaningful transformations.