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Nightshades and Paleo

Perhaps you avoid nightshades yourself, or have noticed a lot of people do? Is there any reason for avoiding them?

Nightshades are in the Solanaceae family, which comprises 2,800 types of plant. The common nightshades include potatoes (which aren't consumed on a Paleo regime, so I won’t be talking about them), tomatoes, all types of peppers/ capsicum, eggplant, tomatillos, tamarios, paprika and cayenne. Sweet potatoes are related, but belong to the Convolvulaceae family, so aren't classed as a nightshade. Similarly black pepper is not classed as a nightshade as it belongs to the Piperaceae family.

Nightshades contain alkaloids, which the plant produces as a defence mechanism. Some alkaloids have been shown to interact with nerve activity and inflammation, which may impact conditions such as arthritis and gout, as well as gut irritation. Many people have no sensitivities to Nightshades, but those that do may find avoidance very beneficial. Cooking decreases the alkaloid content by up to 50%, so for those with borderline sensitivity, this can be a good option.

If you think you may have a sensitivity, eliminating nightshades for 30 days before reintroducing should give a clear indication as to the effect these plant have on you. If you find you do have a sensitivity, you might chose to avoid them on a more permanent basis.

Hidden Sources of Nightshades You Might Be Overlooking

If you’ve eliminated the obvious nightshades — like tomatoes, capsicum and eggplant — but still experience symptoms associated with intolerance, it’s worth checking your pantry and fridge for hidden sources. Nightshade derivatives are commonly used in spice blends, sauces, seasonings and even processed meats.

Watch for these often-overlooked ingredients:

Chilli powder and cayenne pepper: Found in many spice blends, rubs and marinades.
Paprika (including smoked): A standard addition to many BBQ rubs, sausages and dips.
Tomato paste and powders: Used in stock cubes, sauces, and as flavour enhancers in snacks.
Capsicum extract: Sometimes labelled as “natural flavouring” in chips or dressings.

Many nightshade-sensitive people report marked improvements in joint pain, skin clarity and digestive health only after removing these hidden triggers. Reading ingredient labels and cooking from scratch makes a huge difference if you’re conducting a proper elimination.

Nightshades and Autoimmune Protocols (AIP)

The Autoimmune Paleo Protocol (AIP) is a stricter elimination plan designed to reduce inflammation and support healing in those with autoimmune conditions. Nightshades are completely excluded during the elimination phase of AIP due to their potential to exacerbate systemic inflammation, increase intestinal permeability and trigger immune reactions.

For individuals with conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, psoriasis, or Crohn’s disease, removing nightshades can sometimes lead to a dramatic reduction in flares and symptoms. Once the body has stabilised, some people choose to reintroduce certain cooked nightshades (like peeled, pressure-cooked tomatoes) in small amounts, monitoring for any return of symptoms.

How Alkaloids Affect the Gut and Joints

There are several alkaloids of concern when it comes to nightshade intolerance:

Solanine: Primarily found in potatoes and green tomatoes, solanine can disrupt digestive enzymes and irritate the intestinal lining.
Capsaicin: The compound responsible for the heat in chillies, capsaicin can be an irritant to sensitive stomachs and may contribute to GERD or gastritis in some individuals.
Nicotinoid alkaloids: Found in low levels in all nightshades, these compounds are chemically similar to nicotine and can influence nerve function and stress responses.

These compounds may be harmless in moderate amounts for most people, but for those with underlying gut permeability (“leaky gut”) or chronic inflammation, they can exacerbate symptoms and hinder healing. Since Paleo focuses so heavily on healing the gut and restoring balance, nightshade avoidance can be a valuable short- or long-term strategy for some.

Common Symptoms of Nightshade Sensitivity

If you’re unsure whether nightshades are affecting you, here are some signs that may indicate a sensitivity:

Persistent joint pain or stiffness, particularly in the morning
Digestive discomfort, bloating or cramping after meals
Skin flare-ups, such as eczema or acne
Fatigue or brain fog that’s hard to explain
Heartburn or reflux following spicy or tomato-rich meals

Tracking symptoms and keeping a food journal during your elimination phase can be incredibly helpful. Symptoms may not appear immediately after consumption, so observing patterns over several days is key to identifying correlations.

Substituting Nightshades in Paleo Cooking

One of the biggest challenges for people avoiding nightshades is reworking their favourite recipes. Fortunately, many Paleo dishes can be adapted with a little creativity. Here are some substitutions to consider:

Instead of tomato-based sauces: Try pureed roasted beetroot or carrot with a splash of apple cider vinegar and herbs for acidity and depth.
Replace paprika or chilli powder: Use dried herbs like thyme, oregano or turmeric for flavour without the heat. A small amount of ginger can mimic spice in some dishes.
Swap capsicum in salads: Use thin slices of fennel or cucumber for crunch and freshness.
Use sweet potato instead of white potato: In many cases, sweet potato provides a similar texture and is nutrient-dense without the problematic compounds.

Many AIP and nightshade-free recipes have been developed in recent years, and it's becoming easier to find inspiration from cookbooks and blogs that specifically cater to these dietary needs.

Reintroducing Nightshades Safely

If you've eliminated nightshades for at least 30 days and noticed improvements, reintroduction should be done slowly and methodically. Introduce one nightshade at a time, ideally cooked and peeled (to reduce alkaloid exposure), and wait 72 hours before trying the next. Watch closely for any return of symptoms such as joint discomfort, digestive changes, or mood shifts.

Some people find they can tolerate certain nightshades better than others — for instance, they may handle small amounts of cooked tomato but not raw capsicum. Others may do fine with chillies in moderation but react to eggplant. The goal is to find your personal threshold, not necessarily to eliminate an entire food group permanently unless needed.

Listen to Your Body

As with every element of the Paleo lifestyle, the key is tuning in to how you feel and using food as a tool for health. While nightshades may be nutrient-rich and fine for many, they’re simply not right for everyone — and that’s okay. Honouring your individual response to foods is a huge part of building a sustainable, nourishing routine.

If you’re experiencing unexplained inflammation, skin issues, or digestive discomfort, it might be time to trial a nightshade elimination. The effort is minimal compared to the potential relief it can bring, and your meals can remain flavourful, satisfying and deeply nourishing — even without tomatoes and peppers on the plate.

Do you eat Nightshades? Do you have a sensitivity to them?

What's so bad about soft drinks fizzy coke paleo not healthy-min

Soft Drinks and Violence?

I was interested to hear about a study linking consumption of non-diet soft drinks with violence in teenagers. The study found teenagers who drank soft drinks frequently were 9 – 15% more likely to engage in violent activities, than those who were not frequent drinkers. Almost one in three pupils in the study group of 1,878 drank over five cans of soft drink a week. And if that's one in three, presumably many of the people in the study group must get the majority of their hydration from soft drinks.

This was an observational study, so perhaps the ingredients in the soft drink caused the anti-social behaviour in those who consumed it; or perhaps the anti-social behaviour lead to those teenagers drinking more soft drinks?

But surely with such a high correlation, it has to be beneficial to prevent soft drinks being so accessible to teens? Even more of a problem seems to be the prevalence of energy drinks that seem especially popular with young people. I'd love to see some studies into the effects of these chemically laden drinks.

The Rising Popularity of Energy Drinks Among Teens

While traditional soft drinks like cola have long been a concern for their sugar content and artificial additives, the more recent surge in energy drink consumption among teens may be even more alarming. Marketed with flashy branding and promises of improved performance, focus, and stamina, these drinks are increasingly targeted at adolescents and young adults. Yet, they often contain extremely high doses of caffeine, stimulants, artificial sweeteners, synthetic vitamins, and preservatives — a volatile cocktail for a still-developing body and brain.

Some popular brands contain over 150mg of caffeine per serve — equivalent to more than two cups of strong coffee — with some “extreme” versions exceeding 300mg. Combined with sugar, guarana, taurine, and other synthetic compounds, the stimulating effect on the central nervous system can be profound. For teens, who are more vulnerable to disrupted sleep, anxiety, and hormonal imbalance, regular energy drink consumption may lead to more than just restlessness — it may exacerbate aggressive tendencies, impair focus in school, and contribute to emotional dysregulation.

Potential Behavioural and Neurological Effects

There’s a growing body of evidence that links high sugar consumption and excessive caffeine intake to mood swings, irritability, and reduced cognitive performance. In the context of soft drinks and energy drinks, where sugar and caffeine often co-exist, the neurochemical rollercoaster can be intense. Blood sugar spikes followed by crashes can cause irritability and fatigue, while overstimulation from caffeine can lead to jitteriness, restlessness, and even impulsivity.

Given the teenage brain is still developing, particularly in areas related to emotional regulation and decision-making, these dietary stressors can have amplified effects. When combined with other modern stressors — social media, lack of sleep, academic pressure — the impact of these beverages could contribute to an overall decline in mental wellbeing and behavioural stability.

Marketing to Young People: A Silent Epidemic?

Energy drink marketing is often embedded within the lifestyle and interests of young people. Sponsorships of extreme sports, video gaming events, and online influencers make these products aspirational and socially relevant. The packaging and naming of these drinks often implies rebellion, power, and performance — themes that resonate strongly with adolescents navigating identity and independence.

This marketing strategy, combined with minimal regulation, means energy and soft drinks are not only normalised but are often positioned as “cool” essentials. With corner shops and vending machines offering two-for-one deals and aggressive branding, many teens develop a daily habit without even recognising the potential consequences.

Health Consequences Beyond Behaviour

Aside from behavioural links, the physical health implications of regular soft drink and energy drink consumption in teenagers are significant. These include:

Increased risk of type 2 diabetes: Due to high levels of added sugar and resulting insulin spikes.
Obesity and metabolic syndrome: Especially when paired with a sedentary lifestyle and ultra-processed food intake.
Dental erosion: Caused by both sugar and acidic ingredients.
High blood pressure and heart palpitations: From excessive caffeine and stimulants.
Sleep disturbances: Disrupting circadian rhythms and impairing recovery and mood stability.

These effects are concerning at any age, but they’re particularly harmful during adolescence — a period where long-term habits are formed and future health trajectories are shaped.

The Role of Parents, Schools, and Policy

Given the strong correlation between soft drink consumption and negative behavioural and health outcomes, there’s a clear need for proactive intervention. Here are some strategies that can help reduce teenage dependence on soft and energy drinks:

Parental education: Encourage families to remove sugary drinks from the home and model healthy alternatives like infused water, sparkling mineral water or herbal teas.
School policy reform: Ban the sale of soft and energy drinks in school canteens and vending machines, replacing them with clean hydration options.
Public awareness campaigns: Use social media, schools and healthcare networks to educate teens on the risks associated with these drinks.
Labelling laws: Mandate clearer warnings about caffeine and sugar content, especially for energy drinks marketed to minors.
Access restrictions: Consider age limits or stricter sales policies, similar to those for cigarettes or alcohol, for high-caffeine energy drinks.

Encouraging Better Habits Through Paleo Principles

The Paleo approach offers teens a clear and consistent alternative: real hydration and real food. By promoting filtered water, herbal teas, fresh juices (in moderation), and home-brewed kombucha (with minimal sugar), we can reframe what hydration means and how it supports physical and mental wellbeing.

Teens who eat a balanced diet rich in healthy fats, protein, and fibre will naturally experience better blood sugar stability, mood regulation and energy levels — reducing the perceived “need” for quick fixes like caffeine and sugar. Helping them understand this connection can empower healthier choices that last beyond adolescence.

Empowering Young People with Information

Ultimately, most teens don’t respond well to restriction alone — they thrive on autonomy and understanding. Offering them clear, respectful information about the consequences of energy and soft drinks, and showing them how to create healthier alternatives, is a far more effective strategy than bans or lectures.

For example, introducing teenagers to Paleo-friendly protein smoothies, homemade iced teas, or naturally flavoured sparkling water gives them tools to replace the bad with something equally satisfying. Involving them in the process — making drinks at home, trying recipes together — helps build buy-in and curiosity.

A Community-Level Conversation

This isn’t just a parenting issue — it’s a community-wide concern. Teachers, coaches, health professionals, and even older peers have a role to play in shifting the cultural norm around what we drink. By speaking openly about the links between food, mood, and long-term health, we can help the next generation make empowered decisions that support, rather than sabotage, their wellbeing.

Limit Soft Drinks?

Do you think teenagers should be given a free rein, or should soft drinks consumption be limited somehow?

Swapping Red Meat for Whole Grains?

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I found this enlightening little article in November’s “Good Health” magazine (I wish they’d be more accurate and add “not” before the magazine name). When will they get over their obsession with “Health Whole Grains”?

The article tells us to “replace one serving of red meat a day with one serving of nuts, low-fat dairy or whole grains”, which apparently will significantly reduce your risk of developing type two diabetes. This really misleading (and anti Paleo!); it makes it sound like replacing your organic, grass-fed steak with a few slices of carb-heavy whole grains will actually be a positive health move! It’s becoming widely accepted that the blood sugar rise caused by carbohydrates causes the problem – not consumption of good quality red meat.

Looking into the actual study, it is apparent that processed AND unprocessed red meat have been put into the same category. It’s no wonder processed meat, with all the additives and chemicals would have a detrimental effect on health. Also, people who eat processed meats are, I would argue, are more likely to eat without concern for their health, with the rest of their diets. Reading further, the study was not a clinical study, but an observational study, based on questionnaires over a 20-year period. Unless a study is controlled, or subjects are monitored around the clock, how accurate are their survey responses anyway?

Red Meat vs Whole Grains: What’s Really Behind the Headlines?

The mainstream media’s continued demonisation of red meat, especially in favour of so-called “healthy whole grains,” is not only misleading — it’s downright dangerous for public health. These articles often rely on outdated or poorly interpreted science and completely ignore the nuance between industrially processed food and real, nutrient-dense options like organic, grass-fed red meat.

So why is red meat still getting the blame for conditions like type 2 diabetes, when increasing evidence suggests that refined carbohydrates and sugar are the true culprits? And more importantly, who stands to benefit from this narrative?

The Problem with Observational Studies

The study referenced in the “Good Health” article was observational — which means it was based on self-reported data from participants, often collected through food frequency questionnaires. These surveys rely on memory, honesty, and consistency, which is hardly reliable over a 20-year period. Moreover, observational studies can only point to associations, not causation.

What this means is that even if people who ate more red meat had a higher incidence of type 2 diabetes, it does not prove that red meat was the cause. It could be that those individuals also consumed more processed food, smoked, exercised less, or had other lifestyle factors not adequately accounted for.

Processing Matters: Bacon Is Not the Same as Beef

One of the biggest flaws in this and many similar studies is lumping all forms of red meat into a single category. A homemade beef stew made with grass-fed chuck steak is not nutritionally comparable to a supermarket sausage roll loaded with preservatives, hydrogenated oils, and fillers. Yet both are categorised under “red meat.”

This lack of distinction does a great disservice to the real-food movement. People are discouraged from eating nourishing, bioavailable foods like liver, steak, and slow-cooked brisket — and instead steered towards low-fat dairy and whole grains that spike blood sugar and leave people hungry again within hours.

Whole Grains and Blood Sugar: Not as Innocent as They Seem

Whole grains are often portrayed as a “slow release” carbohydrate. While they are less refined than white flour products, they still break down into glucose and cause a significant insulin response. For people with insulin resistance, pre-diabetes or metabolic syndrome, this ongoing blood sugar rollercoaster can be deeply damaging over time.

Unlike red meat, which is rich in iron, zinc, B vitamins, and high-quality protein — and has virtually no impact on blood sugar — grains offer very little in terms of essential nutrients. Most are fortified to add back the vitamins lost during processing. And let’s not forget the common anti-nutrients found in grains, like phytates and lectins, which can interfere with mineral absorption and damage the gut lining in sensitive individuals.

Red Meat: A Nutritional Powerhouse

Far from being a dietary villain, red meat is one of the most nutrient-dense foods available. A single serving of grass-fed beef provides a full spectrum of amino acids, vitamin B12 (essential for nerve function and red blood cell formation), highly absorbable iron, and healthy fats — particularly if the fat is from a pasture-raised animal.

In fact, several modern diseases could be worsened by a lack of these nutrients. Fatigue, poor immunity, muscle weakness and mood disorders can all stem from a deficiency in B vitamins or iron — both abundant in red meat.

The Grain Industry’s Influence on Public Health Messaging

One has to ask: why do so many public health messages still push grains, despite mounting evidence that they aren’t essential and may even be harmful for some individuals? The answer lies in economics. Grain crops are cheap to produce, easy to store, and highly profitable. Many of the world's largest food companies rely on grain-based products as their cornerstone revenue streams.

This influence seeps into media messaging, nutrition guidelines, and even public school meal plans. Meanwhile, red meat is often painted as unsustainable or elitist, despite regenerative farming practices that show quite the opposite when done correctly.

Making Evidence-Based Food Choices

Rather than blindly following media soundbites or nutritional fads, a better approach is to ask: what does your body need to thrive? Real food, in its most natural state, is usually the answer. That means a plate with a foundation of protein and fat from quality animal sources, paired with seasonal vegetables and perhaps a small amount of fruit or root vegetables for carbohydrate, depending on individual needs.

Grains, on the other hand, are not necessary for health. Some people tolerate them well in small amounts, but they’re not essential — and certainly not superior to animal protein when it comes to nutrient density.

What Should We Really Be Swapping?

Instead of replacing red meat with grains, perhaps the better advice would be:

Swap processed foods for real food
Swap vegetable oils for traditional fats like tallow, lard, and butter
Swap packaged snacks for a boiled egg, leftover roast lamb, or a handful of raw macadamias
Swap soft drinks for filtered water or herbal teas
Swap confusing dietary headlines for actual nutritional science and common sense

These changes have far more impact on blood sugar, weight stability, hormonal health, and energy levels than switching from steak to a slice of wholegrain toast ever could.

Let’s Bring Context Back to Nutrition

Nutrition cannot be reduced to single ingredients or food swaps taken out of context. The quality of food, how it's prepared, and what it's eaten with all play vital roles. Telling people to reduce red meat consumption without considering what they're replacing it with is both irresponsible and misleading.

It’s time to move away from outdated dietary dogma and towards an approach rooted in ancestral wisdom, nutrient density, and metabolic individuality. Red meat has nourished humans for millennia — and it’s not about to become toxic just because a magazine article says so.

Diabetic Sweets

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I picked up the November issue of “Diabetic Living” magazine yesterday. The piece below tells diabetic readers how good Fruit Slim sweets are, “sugar-free, fat-free, fibre filled”, which will “halt food cravings in their tracks”. It then goes on to say that there is more fibre in five of these sweets, than there is in two-cups of spinach or 15 raw almonds! This makes me slightly want to cry!

So, the ingredients of “Fruit Slims” are: Gum Acacia, Maltitol, Sorbitol, Xylitol, Acidifier (330), Fruit Juice Concentrate, Flavour, Vegetable Oil, Sweetener (955), Natural Colour ( Paprika), Coating Agent (901).

Sweetener (955) is sucralose. This sweetener has been linked with liver and kidney damage. There is also a lot of uncertainty with artificial sweeteners and some evidence to suggest that they may cause an insulin response; clearly not desirable in diabetics! Maltitol, Sorbitol and Xylitol are all sugar alcohols, which might be classed as “sugar-free”, but are carbohydrates and do have an effect on blood sugar levels. Fruit juice is also sugar, which clearly impacts blood sugar levels. “Flavour” could mean anything and as for the “vegetable” oil; well, that’s certainly not Paleo! The ingredients of these “crazy good” sweets look more like a chemistry experiment; there are no real foods in sight.

I think it’s really irresponsible to promote these as a good product to anyone, never mind diabetics. To imply they are a better choice than almonds or spinach seems reckless. They might have more fibre, but when eating a Paleo diet rich in vegetables, fibre won’t be an issue. Besides, for diabetics, blood sugar is a far more pressing issue than fibre?

I've not found anything to back up the claim that these sweets will “halt food cravings in their tracks”. In fact from what I've read, artificial sweeteners appear to have the opposite effect, increasing cravings for carbohydrates.

Compare the chemical composition of “Fruit Slims” to the “alternatives” of almonds and spinach.

Almonds provide high natural amounts of many nutrients, including manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2 (riboflavin) and phosphorus.

Spinach is a fantastic source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2 (riboflavin), calcium, potassium, vitamin B6 (pyridoxine), tryptophan, vitamin E, copper, vitamin B1 (thiamine), phosphorus, zinc, omega 3 fatty acids, vitamin B3 (niacin) and selenium – and many other nutrients.

Am I missing the benefits of this swap?

The Misleading Health Claims of “Guilt-Free” Sweets

Unfortunately, products like “Fruit Slims” are marketed in a way that can make them sound almost medicinal — particularly to those who are actively trying to manage their health. Terms like “sugar-free,” “fat-free,” and “craving control” are especially appealing to diabetics and dieters alike, but they paint a dangerously incomplete picture. Without real context around blood sugar response, nutritional quality and long-term metabolic impact, such claims are not only misleading — they can be harmful.

The comparison to spinach and almonds is particularly troubling. Measuring a food’s value solely on fibre content is an extremely reductionist approach that ignores the synergistic role of real nutrients in whole foods. This kind of messaging reinforces the belief that health is achieved by numbers on a label, not by the integrity and origin of the food itself.

Understanding the Reality of Sugar Alcohols

Sugar alcohols like maltitol, sorbitol and xylitol are frequently used in “sugar-free” sweets because they don’t spike blood sugar to the same degree as glucose or fructose. But they’re far from metabolically neutral. Maltitol, in particular, has a high glycaemic index compared to other sugar alcohols, and it can still cause significant blood glucose rises in sensitive individuals — especially those with diabetes.

Moreover, sugar alcohols are known for causing digestive issues. Many people report bloating, gas, and diarrhoea when consuming even moderate amounts. These compounds ferment in the colon, often causing discomfort that completely negates the supposed benefits. For diabetics already managing complex symptoms, additional gastrointestinal stress is the last thing needed.

Why “Sugar-Free” Doesn’t Equal Healthy

The term “sugar-free” often leads consumers to believe they’re choosing something harmless — or even beneficial. But sugar-free doesn’t mean carb-free, insulin-neutral, or safe. In the case of “Fruit Slims,” the added fruit juice concentrate is still sugar, even if labelled naturally. And the sucralose (sweetener 955) used has been linked to adverse effects in animal studies, including alterations to liver and kidney health.

Even without definitive conclusions in humans, it’s risky to encourage diabetics to consume substances that may worsen insulin sensitivity or increase cravings — especially when the product in question has no nutritional upside.

Artificial Sweeteners and the Cravings Myth

Despite marketing claims, artificial sweeteners may actually worsen the very issue they promise to solve. Research suggests that these sweeteners can confuse the brain’s response to sweetness, leading to more persistent cravings and even reduced satiety. When the body senses sweet taste without a corresponding caloric reward, it may trigger compensatory mechanisms that drive increased hunger later on.

For someone managing insulin resistance or diabetes, anything that promotes increased food intake — especially refined carbs or processed snacks — is counterproductive. Whole foods, particularly those with a mix of protein, healthy fats and fibre, help regulate appetite and reduce cravings far more effectively than ultra-processed “diet” alternatives.

The Nutrient Power of Whole Foods

Let’s revisit the real alternatives. Almonds provide high-quality fats, plant-based protein, and a wide array of vitamins and minerals. They’re especially rich in vitamin E, magnesium, and manganese — nutrients that support heart health, blood sugar control, and cellular repair.

Spinach, on the other hand, is a micronutrient powerhouse. It offers iron, calcium, folate, potassium, and a full spectrum of B vitamins, along with powerful antioxidants and anti-inflammatory compounds. These nutrients are highly bioavailable and support a wide range of functions, from energy production to immune health.

Comparing these foods to a chemically engineered sweet based on a single metric like fibre is completely disingenuous. Real food offers complexity, synergy and bioactivity — none of which can be recreated in a laboratory-made lolly.

The Paleo Perspective on Sweeteners

From a Paleo standpoint, the ideal approach to sweetness is to retrain the palate away from it, rather than replace one sweet substance with another. Occasional use of natural sweeteners like raw honey or dates might be tolerated in moderation, but the emphasis remains on whole, unprocessed foods that nourish and satiate.

If you’re looking to reduce cravings, focusing on nutrient-dense meals with adequate protein and fat is far more effective than introducing sweeteners — natural or artificial. Once your blood sugar stabilises, your desire for sweetness usually diminishes, and your taste buds begin to appreciate the natural flavours of real food.

More Responsible Support for Diabetics

What diabetics need is honest, evidence-based guidance — not patronising marketing disguised as health advice. Instead of pushing chemical-laden products in glossy magazines, we should be empowering people to build simple, real-food habits that support healing and metabolic health.

This includes education around:

Choosing foods with a low glycaemic load
Prioritising protein, fibre and healthy fats at every meal
Understanding the inflammatory impact of seed oils and artificial additives
Staying well-hydrated with clean water, not synthetic drinks or diet sodas

With proper knowledge and support, diabetics can thrive on a whole-food approach — without the need for “free-from” gimmicks that undermine their long-term health.

Moving Away from Processed “Solutions”

Let’s be clear: the food industry has a vested interest in keeping people reliant on processed products. Whether it’s low-fat, sugar-free, or high-fibre snacks, these offerings keep consumers stuck in a cycle of poor nutrition, cravings, and metabolic instability. But health isn’t built in the snack aisle — it’s built through conscious, consistent choices around whole food, movement, sleep, and stress management.

We need to keep questioning the health claims of packaged foods, especially those marketed to vulnerable groups. Instead of asking how many grams of fibre are in a lolly, we should be asking whether our food choices are real, nourishing and sustainable.

If the answer is no, it’s time to step away from the packet — and towards the produce aisle.

Paleo related films movies tv shows diet health-min

Top 14 Paleo Films & TV Shows

There seem to be quite a few Paleo Films and TV shows with a Paleo theme.

My favourites are: –

Robb Wolf in ICaveman As I'm sure everyone has heard by now Robb Wolf was just on ICaveman on Discovery spreading the Paleo message.
Tom Naughton’s Fat Head Tom made this film in response to “Super Size Me” and it’s a great watch, Tom is a very funny guy!
Food Inc This film is about how big corporations control Americas food industry, scary watching!
Food Matters This documentary is about the role of nutrition in health, an obvious link, but one that is often ignored.
Fresh This is a good follow-on film to Food Inc, addressing how we go about changing the way food is produced.
Flow All about water…
King Corn How the food system works
Future of Food Food and GMO
Forks over Knives Linking diseases with processed foods
Fat, Sick, and Nearly Dead How an overweight man saved himself by taking control of his diet
Gourmet Farmer This is a documentary series filmed in Tasmania, Australia following a former restaurant critic as he attempts to become self sufficient on his recently acquired farm. He’s not Paleo and it is a bit of an Aussie version of Riverside cottage – but it’s all about whole, real food and self sufficiently – and that is Paleo.
Riverside Cottage Perhaps the inspiration for “Gourmet Farmer” another series about self sufficiency and real food.
Man V’s Wild It doesn't get much more Paleo than watching Bear Grylls mastering the art of survival in very challenging environments!
Castaway So, not strictly Paleo, but it has Tom Hanks in it and explores quite a Primal situation!

Food-Related Series That Align with Paleo Principles

Chef’s Table

Though not explicitly Paleo, Chef’s Table on Netflix occasionally features chefs who focus on foraging, fermentation, and sustainability — all of which support Paleo values. Certain episodes, especially those featuring chefs from traditional and Indigenous backgrounds, highlight the importance of seasonal and local food, connection to nature, and nose-to-tail cooking.

Cooked

Cooked, another Michael Pollan-inspired series, is structured around the four elements: Fire, Water, Air, and Earth. It explores how cooking transformed human culture and biology — a key evolutionary step in our species. The series reinforces the benefits of real food, traditional preparation methods and the deep human connection to our meals. It’s highly aligned with Paleo philosophy in its call to return to the roots of how we eat.

Down to Earth with Zac Efron

Though broader in theme, Down to Earth with Zac Efron touches on food systems, clean water, natural remedies and holistic living. The series visits different cultures and communities around the world, exploring how people live in harmony with nature. The Iceland and Sardinia episodes, in particular, are fascinating for their approach to ancestral-style diets and community-based living.

Survival-Based Entertainment with a Primal Edge

If you love the raw, survival side of Paleo, there are more options beyond Man vs. Wild and Castaway. Here are a few shows with a primal edge:

Alone

Alone is a survival competition series where participants are dropped into remote wilderness with minimal gear and must survive as long as possible — hunting, foraging and building shelter entirely on their own. It’s a real-life test of primal living and has incredible lessons in resourcefulness, food preparation, and mental resilience.

Survivorman

Survivorman with Les Stroud is another classic survival series that leans into traditional skills, wild food and mental fortitude. Unlike many overproduced shows, Stroud is alone, self-filming his experience and often consuming insects, small animals and foraged plants to survive — something any Paleo enthusiast will find fascinating.

Films That Inspire a Paleo Mindset

Into the Wild

This beautifully filmed movie tells the story of Christopher McCandless, who leaves behind modern society to live off the land in Alaska. While tragic, it highlights the desire many feel to disconnect from consumerism and return to simplicity and nature — a key tenet of Paleo thinking.

Before the Flood

Before the Flood is a powerful documentary about climate change featuring Leonardo DiCaprio. While not food-focused, it’s relevant to the Paleo mindset of sustainability, conscious consumption and our relationship with the natural world.

Have You Found a Hidden Gem?

It’s always great to uncover lesser-known shows or films that align with ancestral health, sustainability, or traditional food wisdom. If you’ve watched something inspiring recently — whether it’s fiction or documentary — that celebrates real food, minimalism, movement or self-reliance, I’d love to hear about it. This list is far from complete, and the world of Paleo-relevant media is growing all the time.

I'm sure I've missed hundreds of Paleo related documentaries, films and TV shows. I love to hear about your favourites and what I've missed off the list!

Why You Should Throw Away Your Non-Stick Cookware!

So, you’ve got your Paleo diet tuned in, you exercise Primally and sleep soundly; but what do you cook with?

Non stick Teflon frying pans are everywhere. If you don’t cook with them, you’re definitely in the enlightened minority. It’s easy to see why this cookware is so popular. It’s so cheap to buy, depending on where you buy your cookware, it may even be the only option. Non stick cookware is also very easy to cook on – with no thought about temperatures; you’re likely to get it right. It’s also very easy to clean.

So, what’s wrong with non-stick cookware?

The coating of many brands of non-stick cookware contains Perfluorooctanoic acid (PFOA) which has been shown to have carcinogenic properties. Over time & usage the coating from these non-stick pans is often damaged, at which stage it should not be used, to avoid consumption of toxins. Once in the bloodstream there is no biological mechanism for removal of PFOA’s.

What should I cook with instead?!

There are several good alternatives to non-stick. Cast iron, copper, stainless steel or enamelled cookware are the most popular Paleo options. They are more expensive, but a good cast iron pan will last a lifetime. You can also look for second hand pots and pans, which are likely to be very cost effective; even a rusty old iron pan can be cleaned, seasoned and given a new lease of life!

Cooking on iron

When you first get your iron pan you’ll need to season it. This can be done by coating the pan in a fat, such as lard before putting it in a low temperature oven for a few minutes, allowing the iron to take up the oil. It should then be cooled and excess oil rinsed out. Soap should never be used on cast iron cookware.

Cooking on cast-iron is different to non-stick cooking, but once you’ve got the hang of it, you should be able to cook without food sticking to the pan. It’s important to heat the pan before adding food (even the fat you’re cooking with) to avoid it sticking. Food should generally be room temperature, not cold when adding to the pan, by leaving it out of the refrigerator for a few minutes before cooking. The temperature shouldn’t be too high, or to low. The final tip is to make sure you don’t shy away from using lots of fat, making this method of cooking very Paleo!

Other Kitchen Tools and Materials to Watch Out For

While non-stick pans are a major concern for those following a natural, health-conscious lifestyle like Paleo, they aren’t the only kitchen culprit. Many other common tools and surfaces in your kitchen could be exposing you to chemicals, toxins or contaminants without you even realising.

Plastic Utensils and Containers

Just as Teflon poses health risks, so do many types of plastic used in the kitchen. Cheap spatulas, mixing bowls, and storage containers often contain BPA (Bisphenol A), phthalates, or other endocrine-disrupting compounds. These substances can leach into your food, particularly when heated. Even so-called “microwave-safe” plastics are not necessarily safe under high temperatures.

Opt instead for wooden utensils, stainless steel mixing bowls, and glass containers for storage and reheating. These materials are inert, do not leach harmful substances, and are better for the environment too.

Aluminium Cookware

Uncoated aluminium pots and pans are lightweight and inexpensive, but aluminium is a reactive metal. Cooking acidic foods (like tomato-based sauces) in aluminium can cause the metal to leach into your meals. While the link between aluminium exposure and health conditions like Alzheimer’s remains under debate, most Paleo followers prefer to avoid unnecessary exposure altogether.

If you like the feel of aluminium cookware, make sure it’s anodised, which provides a non-reactive coating, or opt for safer alternatives like enamelled cast iron or stainless steel.

How to Build a Safe Paleo Kitchen

When living a Paleo lifestyle, the food you prepare is only part of the equation. The way you prepare it matters too. Here are a few simple swaps you can make to align your kitchen with your health goals:

1. Replace Non-Stick with Cast Iron or Stainless Steel

As covered earlier, cast iron and stainless steel are far superior to non-stick options. They’re free from harmful coatings, extremely durable, and can be used on a variety of heat sources. Once properly seasoned, cast iron becomes naturally non-stick.

2. Ditch the Microwave

Microwaves are incredibly convenient, but many Paleo followers prefer to reheat meals using the stovetop or oven instead. This not only avoids uneven heating and plastic leaching but also keeps you closer to traditional cooking methods. A little planning ahead makes this transition surprisingly easy.

3. Opt for Glass and Ceramic Bakeware

Instead of using aluminium trays or non-stick muffin tins, choose glass or ceramic bakeware for oven use. These materials don’t emit fumes, don't scratch or peel, and are often easier to clean than you’d expect.

4. Use Wooden or Bamboo Cutting Boards

Plastic cutting boards, though common, can harbour bacteria in scratches and knife grooves. Wooden and bamboo cutting boards are naturally antimicrobial, long-lasting and align better with the natural, whole-foods approach of Paleo cooking. Just be sure to wash and dry them thoroughly between uses.

Natural Cleaning Tips for Cookware

If you're investing in quality cookware, it's important to care for it properly using safe, chemical-free cleaning methods. Here’s how to keep your pans and pots in great condition:

Cast iron: Scrub gently with hot water and coarse salt. Dry thoroughly and re-oil after use to maintain the seasoning layer.
Stainless steel: Use baking soda and vinegar to remove tough stains and maintain shine without toxic cleaners.
Glass and ceramic: Avoid harsh scouring pads. Soak in warm water with bicarb soda to loosen baked-on food.

Safer Cooking = Better Flavour

Many people transitioning from non-stick to more traditional cookware are surprised at how much better their food tastes. Iron and steel pans can sear meat beautifully, creating depth and richness that’s difficult to achieve with a synthetic-coated pan. These cooking surfaces distribute heat more evenly and help food brown properly — which, let’s face it, is one of the best parts of Paleo cooking.

Invest in Quality and Save Long Term

One of the myths about traditional cookware is that it’s unaffordable. But consider this: a cheap non-stick pan may last only a year or two before it warps, scratches or flakes. A well-maintained cast iron skillet, on the other hand, can be passed down through generations. Stainless steel pans are also virtually indestructible and often come with lifetime warranties.

Buying second-hand or at op-shops can be a brilliant way to get quality cookware at a fraction of the cost. Just be sure to inspect for cracks or warping, particularly with enamelled items, and always clean thoroughly before first use.

Keep It Paleo From Source to Stove

Your commitment to Paleo doesn’t stop with shopping at farmers markets and choosing grass-fed meat. The tools you use to prepare your meals should be part of the same philosophy — avoiding industrial chemicals, prioritising durability, and embracing traditional practices.

If you’re cooking Paleo meals every day, you’ll notice a big difference when you switch to quality cookware and safer kitchen materials. Your food will taste better, you’ll cook with greater confidence, and you’ll feel better knowing your meals are as clean as your ingredients.

What About Slow Cookers, Air Fryers and Pressure Cookers?

While these gadgets aren’t exactly “ancestral,” they can still have a place in a modern Paleo kitchen. Look for slow cookers and pressure cookers with stainless steel or ceramic inner pots rather than non-stick or Teflon-coated ones. Many Instant Pot models now offer stainless steel options that are both durable and safe for Paleo cooking.

Air fryers are growing in popularity, especially for creating crispy textures without the need for deep frying. Some brands now offer ceramic-coated baskets as a safer alternative to traditional non-stick coatings — just check the specs before purchasing.

Final Thoughts

Building a safe, natural kitchen isn’t about perfection — it’s about awareness. By switching out a few common tools and embracing traditional cookware, you can significantly reduce your exposure to harmful substances and align your kitchen practices with your Paleo lifestyle. Whether you're frying eggs, searing a steak or simmering bone broth, doing it with clean, toxin-free tools is one more step towards a healthier, more intentional way of living.

What do you cook with? I’d love to hear your cookware tips and hints in the comments below.

I Quit Sugar

I recently bought Sarah Wilson's “I Quit Sugar” ebook, which is currently selling for $15.

I've been following Sarah’s blog and was very interested to read this book.

Whilst I don’t think Sarah would describe herself as “Paleo”, her ideas are very similar. I also really like how she has tried this approach herself, so is able to explain the positive differences quitting sugar made to her. The book explains, in simple terms why we shouldn't eat sugar, and then lays out exactly how to quit sugar – which is no easy task for sugar addicts! Keeping with the Paleo theme, Sarah encourages increased consumption of fats and talks at length about fruit and fruit juices. This is one area I get a lot of questions on, as many people don’t seem to appreciate the sugar content is not a good thing; Sarah does a great job of explaining this.

Whilst Sarah does eat dairy and some grains, I think this book would be a great starting point for a friend or family member who has expressed an interest in Paleo, but doesn't know how to start – or why they should. To go from Sarah’s no Sugar plan, to a full Paleo diet would not be much of a leap and this book would be a great tool for the journey.

Sarah has recently spoken with Nora Gedgaudas, and her blog seems to mention Paleo more and more since this conversation.

The Rise of the Anti-Sugar Movement

In recent years, quitting sugar has become more than a personal health goal — it's grown into a widespread wellness movement. While Paleo enthusiasts have long advocated for the elimination of refined sugars, books like I Quit Sugar have introduced the message to a much broader audience. And it’s no surprise. Sugar is omnipresent in modern diets, and its connection to chronic inflammation, obesity, and insulin resistance is now well established.

Where Paleo and anti-sugar approaches really align is in their focus on real, whole food. The more processed a food is, the more likely it is to be hiding added sugars — even under innocuous names like “rice syrup”, “agave nectar” or “evaporated cane juice.” For someone starting out on their health journey, simply learning to read labels and identify hidden sugars is a major step forward.

What Happens When You Quit Sugar?

The benefits of cutting out sugar can be quite remarkable — even in the short term. Many people report clearer skin, better mood regulation, more stable energy levels, and a reduction in food cravings. Over time, it can also contribute to weight loss, improved metabolic markers, and better hormone balance. For Paleo followers, quitting sugar is often a key part of addressing insulin resistance and inflammatory conditions.

But giving up sugar isn’t always easy. Many people experience withdrawal symptoms such as headaches, irritability, or fatigue during the first week or two. That’s because sugar lights up the same reward pathways in the brain as addictive substances. It takes time for those neural circuits to quiet down — and in the meantime, having a structured plan like Sarah’s or a Paleo template can be the support you need to stay the course.

Fructose: The Hidden Challenge

One of the most misunderstood aspects of sugar is the role of fructose. While table sugar is 50% fructose and 50% glucose, many natural sweeteners and fruit juices are heavily fructose-laden. Unlike glucose, which can be used by almost every cell in the body, fructose is metabolised almost entirely by the liver. Excessive fructose intake has been linked to non-alcoholic fatty liver disease, elevated triglycerides, and insulin resistance — all risk factors for metabolic syndrome.

Sarah’s emphasis on avoiding fruit juices and limiting fruit intake, especially in the early stages of quitting sugar, mirrors advice found in many Paleo circles. Once your sugar cravings subside and blood sugar stabilises, whole fruits can usually be reintroduced in moderation — but they shouldn’t be the centrepiece of your diet.

How Quitting Sugar Supports a Paleo Lifestyle

Cutting out sugar also aligns perfectly with the Paleo approach in terms of regulating appetite, improving digestion, and supporting mental clarity. Many people find that once they remove sugar from their diet, they become more attuned to their body’s true hunger signals. Meals become more about nourishment than indulgence, and it's easier to gravitate towards meals based on healthy fats, protein, and fibre-rich vegetables.

When sugar is out of the picture, you’re also less likely to suffer from the energy crashes and ‘hanger’ that come with blood sugar fluctuations. Instead, meals keep you full for longer, and snacking becomes far less necessary. This is particularly beneficial for those practising intermittent fasting or trying to balance hormones like cortisol and insulin.

Making the Leap From Quitting Sugar to Going Paleo

If someone has successfully quit sugar using Sarah Wilson’s method, they're already halfway to a Paleo lifestyle. The next natural steps might involve phasing out grains, legumes, and seed oils, and focusing more on high-quality meat, seafood, eggs, vegetables, and fermented foods. Dairy can be a grey area, as it is for Sarah, but many Paleo followers tolerate full-fat fermented options like yoghurt and kefir well.

Importantly, Paleo also places a strong emphasis on food sourcing — prioritising pastured meat, organic produce, and minimal processing. For those who come to Paleo from an anti-sugar stance, it’s often a refreshing deep dive into nutrient density and ancestral wisdom, rather than just a restrictive diet.

Tips for Supporting Someone Quitting Sugar

If someone in your life is trying to give up sugar — or even just cut back — there are a few helpful things you can do:

Don’t offer sweets “just this once.” Even a small indulgence can reignite cravings early on.
Stock your home with nourishing alternatives. Think boiled eggs, avocado, seed crackers, roasted nuts, or a Paleo-approved snack bar.
Cook meals together. Sharing the food-prep process makes it easier to control ingredients and find new sugar-free favourites.
Be patient with mood swings. If someone is going through withdrawal, it might take a week or two before they start to feel better — and they may be a bit grumpy in the meantime!

Resources to Help You Stay on Track

There are many free and paid resources available if you’re ready to quit sugar or encourage someone else on that path. Sarah Wilson’s work is a great place to start, especially for those not quite ready to go full Paleo. For a more science-based approach, authors like Gary Taubes (Why We Get Fat) and Dr Robert Lustig (Fat Chance) offer deep dives into the metabolic impact of sugar. And for visual learners, documentaries like That Sugar Film do a fantastic job of showing what really happens when you remove — or add — sugar to the modern diet.

The Bottom Line

Quitting sugar is one of the most powerful steps you can take for your long-term health. Whether you get there through a structured programme like I Quit Sugar, or by embracing a Paleo lifestyle directly, the benefits go far beyond weight loss. You’ll likely see improvements in sleep, energy, skin, digestion, mental clarity, and even emotional resilience.

For many people, giving up sugar is the gateway to a broader shift towards eating real food and living more intentionally. And as Sarah Wilson herself has discovered, once you take that step, it’s hard not to keep going — right into the world of Paleo.

Have you read her book – Did you Quit Sugar? I’d be very interested to hear what you think about it!

A Royal Vibram Fan?

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Apparently Prince Harry has just bought some Vibram Five Fingers in California!

It’s great to see the increase in popularity of the VFF’s. I can’t wait for the day they become more mainstream. I still get so many funny looks wearing my Vibrams around Sydney. Some people even comment about how they must be damaging my feet, which is especially amusing, as I have the exact same thought about their feet in the cushioned, padded, arched trainers they insist on wearing.

Do you think in a few years time EVERYONE will be wearing vibrams?

Why Prince Harry (and You) Might Want to Wear Vibrams

It’s not every day a royal makes a move that aligns with the barefoot running crowd, but Prince Harry’s rumoured purchase of Vibram FiveFingers in California got me thinking. What does it mean when one of the world’s most recognisable figures is spotted in minimalist footwear? Perhaps the barefoot revolution is more than just a fringe movement – maybe it’s inching its way into the mainstream, one princely step at a time.

So let’s talk about why these “funny-looking toe shoes” deserve your attention – and why more people, famous or not, are embracing them.

What Are Vibram FiveFingers?

If you're new to the concept, Vibram FiveFingers are minimalist shoes designed to mimic barefoot movement while offering protection from modern terrain (think broken glass, heat-soaked footpaths, and sharp gravel). Each toe has its own compartment, allowing your foot to move naturally – just as nature intended.

They’re used for running, walking, CrossFit, hiking, weight training, water sports – and, in the case of some Paleo followers, even with evening gowns or wedding attire (yes, really).

The Paleo Connection: Why Barefoot Makes Sense

A lot of people in the Paleo community adopt Vibrams as a logical extension of their ancestral lifestyle. If you believe in eating like your hunter-gatherer ancestors, it also makes sense to move like them – and that includes ditching cushioned trainers with artificial arch support.

Paleo is all about returning to a more natural way of living, and footwear is a huge part of that. Our feet weren’t designed to be stuffed into narrow, rigid shoes that immobilise the toes and promote poor posture. Vibrams, and other barefoot-style footwear, allow the foot to move, flex, and grip as it was meant to.

Benefits of Minimalist Footwear

Stronger Feet
Wearing Vibrams helps strengthen the small muscles in the feet and ankles. These muscles tend to weaken in traditional footwear, especially those with arch support or high heels.
Better Posture
Without an artificially raised heel, minimalist shoes encourage a more upright stance and natural gait. Many people report relief from back pain and joint discomfort after switching.
Improved Proprioception
Feeling the ground beneath your feet enhances proprioception – your body’s awareness of its position and movement. This is critical for balance, coordination, and injury prevention.
Relearning How to Run
Most runners land heel-first when wearing cushioned trainers. But barefoot running encourages a forefoot or midfoot strike, which reduces impact and may lower injury risk.
Freedom & Sensory Feedback
There’s something uniquely grounding about feeling the earth as you move. It’s almost meditative – especially when walking outdoors.

Why Don’t More People Wear Them?

Despite their growing popularity, Vibrams are still not universally accepted – largely because of how they look. Let’s be honest: they’re not exactly subtle.

But that’s changing. More athletes, adventurers, biohackers, and health-conscious individuals are embracing function over fashion. And as people begin to question mainstream narratives around diet and movement, the stigma around barefoot shoes is eroding.

Even major brands have jumped on the bandwagon, releasing their own versions of minimalist shoes – although few match the foot-feel of Vibrams.

Common Misconceptions About Vibrams

They’re bad for your feet.
Only if you jump into them too fast. Like anything, they require a transition. Your feet need time to adapt, especially if you’ve been in structured shoes your whole life.
They offer no support.
True – but that’s kind of the point. Your feet are designed to support themselves. Weak feet often result from relying on external support.
They’re just for running.
Nope. They’re great for hiking, strength training, walking, yoga, and even casual wear (if you’re brave enough!).

Transitioning to Vibrams: Do It Slowly

If you’re curious about trying them, start slow. Wear them around the house or during short walks. Increase duration gradually and pay attention to how your feet and calves feel – you’re likely using muscles that have been dormant for years.

For runners, start with just a few hundred metres at a time. Many people overdo it initially and end up with sore calves or strained tendons. It’s not the shoes — it’s just that the movement pattern is new.

Also, don’t toss your old shoes just yet. The transition can take weeks or even months.

Vibrams in Australia

While Vibram FiveFingers aren’t yet as common in Sydney or Melbourne as they are in parts of the US or Europe, the Australian barefoot community is steadily growing.

Shops like Wild Earth, KMD Brands, and Barefoot Inc. stock Vibrams locally, and there are growing Facebook groups for barefoot runners and primal health enthusiasts down under.

If you’re in one of the major cities, you may even spot someone – besides yourself – in toe shoes. And maybe, just maybe, you’ll spot someone royal.

What I Love About My Vibrams

Here’s what I've personally found from wearing Vibram FiveFingers around Sydney:

People will stop and ask you about them – great way to spread the barefoot gospel!
You become more mindful of your gait and posture.
They're incredibly light – perfect for travel and minimal packing.
Once you get used to them, regular shoes feel like moon boots.
They’re surprisingly durable – mine have lasted years with heavy wear.

Paleo, Minimalism & Conscious Living

Wearing Vibrams isn’t just about feet. It’s part of a broader philosophy that questions modern norms. Just as Paleo challenges our approach to food, minimalist footwear challenges our approach to movement.

These shifts – in what we eat, how we move, how we sleep, and even how we think – are about alignment. Alignment with biology, evolution, and what makes us feel alive.

Whether you’re just starting out with Paleo or years into the lifestyle, trying something like Vibrams can be a great reminder that health isn’t just in the kitchen – it’s in every step you take.

Will Vibrams Ever Become Mainstream?

Honestly, I don’t know. But ten years ago, the Paleo diet was considered extreme too – and look how far it came.

If more people experience the benefits firsthand – and if the stigma dies down – it’s entirely possible that toe shoes could be as normal as Birkenstocks or Crocs (which were also once controversial!).

And if Prince Harry wears them, who knows? Maybe one day we’ll see minimalist footwear at the Met Gala.

Over to You

Have you tried Vibrams or other barefoot shoes? Did you love them – or hate them? What’s been the biggest surprise in switching away from traditional footwear?

Leave a comment below and share your story – or let me know where you stand on the barefoot spectrum. Are you 100% minimalist or still somewhere in the transition?

Let’s keep walking the barefoot path – one toe at a time.

Coconut Aminos paleo diet alternative to soy sauce-min

What Are Coconut Aminos?

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When adopting a Paleo diet, soy sauce is most definitely not on the menu, but perhaps you’re looking for an occasional substitution?

Coconut Aminos, the perfect substitute for soy sauce? — Coconut Aminos, the perfect substitute for Soy Sauce?

Coconut Aminos might be just the substitute you’re looking for. Is less salty than Tamari, but can be used exactly as you would use Soy Sauce, for marinades, dressings sauces and stir-fries – almost anywhere in fact.

Coconut Aminos has got a great amino acid content, considerably higher than that of soy sauces. The aminos is made from the raw sap of the coconut tree, naturally aged and is blended with sun-dried sea salt. For occasional use in a recipe calling for soy sauce, this seems like a great alternative.

Unfortunately none of the Health food shops I regularly visit in Sydney stock Coconut Aminos. I’ll be checking out the Brisbane stores at the weekend, perhaps I’ll have more luck in Queensland. I've found a couple of online retailers who deliver Coconut Aminos to Australia and New Zealand: – Iherb sell Coconut Aminos for $6 USD, with approx $4 USD shipping to Australia. Use the code DUV741 for $5 off your first order, making the Aminos very reasonable indeed! The other supplier, Reflections Health, sells their Aminos at $25, with $13 shipping.

Make sure you’re buying “Coconut Aminos”; remember “Liquid Aminos” will be derived from soy beans.

Why Coconut Aminos Are a Staple in the Paleo Pantry

If you're following a Paleo lifestyle, one of the first ingredients you likely ditched was soy sauce—along with its high sodium levels, gluten content, and tendency to be genetically modified. Enter coconut aminos: a naturally fermented, soy-free seasoning made from the sap of coconut blossoms and blended with mineral-rich sea salt. For many Australians embracing Paleo, coconut aminos offer the rich umami flavour of soy sauce, without any of the compromise.

Paleo-Approved and Gluten-Free

Unlike tamari or traditional soy sauce, coconut aminos are 100% gluten-free and contain no wheat, soy, or artificial preservatives. That makes them ideal not just for those on a strict Paleo or primal diet, but also for anyone with gluten sensitivity or coeliac disease. The slightly sweet and savoury flavour also makes them a hit with kids and fussy eaters alike.

How to Use Coconut Aminos in Everyday Cooking

One of the best things about coconut aminos is how versatile they are. Whether you're whipping up a quick stir-fry, marinating chicken wings, drizzling over roasted veggies, or adding depth to your salad dressings, coconut aminos can do it all. Here are a few ideas to get you started:

Use as a 1:1 replacement in any recipe that calls for soy sauce
Mix with garlic, ginger, and sesame oil for a quick Paleo dipping sauce
Add to bone broth or ramen for an extra umami kick
Splash into your scrambled eggs or frittata for extra depth

Where to Buy Coconut Aminos in Australia

Although coconut aminos are becoming more popular, they can still be tricky to find in-store. Fortunately, many health food retailers now offer online shipping across Australia. Iherb remains one of the most affordable and reliable options, but you might also find coconut aminos through specialty grocers or Paleo-specific online stores.

A Smarter Choice for Clean Eating

With no soy, no gluten, and no additives, coconut aminos have earned their place in the kitchens of health-conscious Aussies. If you’re transitioning to a clean-eating lifestyle, avoiding inflammatory ingredients, or just want a healthier alternative to soy sauce, coconut aminos are a simple swap that delivers on flavour and function.

Have you made the switch? I’d love to hear your go-to recipes using coconut aminos—share them in the comments below!

Coconut Aminos – a Paleo diet alternative to soy sauce — Coconut Aminos – a Paleo-friendly alternative to soy sauce

Redundant Supermarket Aisles

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One of the best things about following a Paleo lifestyle, is the serious reduction of the time-sap that is the supermarket. There is absolutely no need to go up and down every aisle – unless of course you like to look at the ingredients of Frankenfoods “just for fun” like I do.

My Supermarket Route

I generally get all of my meat from my local organic butcher. This means one less thing to get from Coles or Woolworths, and a far superior product. I get some veg from markets, but I've still not found a great reliable, local source – so at the moment I am still buying a lot of my veg from the supermarket.

My first stop is therefore the fruit and veg section, usually in the front corner of the store. Here I generally try to buy local Australian produce and avoid the imports. This is not only cheaper, but I believe a much more sustainable, healthy option. I regularly buy sweet potatoes and pumpkins as good carbohydrate sources. I buy lots of onions, garlic and tomatoes as they tend to form the basis of many meals. I’ll often buy vegetables such as zucchini and cauliflower to create zucchini pasta and cauliflower rice. I often pick up avocado as this is such a good, quick and easy fat source which goes with many meals. Depending on which meals I have planned for the week ahead, I’ll get carrots, parsnips, Asian greens, spinach, capsicum (bell peppers), mushrooms, leeks and broccoli. I vary my purchase significantly depending on what is in season and what looks good on that particular day. Depending on the type of vegetables I'm buying, I’ll decide whether or not to go organic. Unfortunately price is a big consideration in this for me. I use the dirty dozen rule when deciding what I should buy organic – and what I'm more likely to get away with non organic for.

I'm buying less and less fruit as I'm trying to minimise my sugar intake. I also believe I can get the same beneficial nutrients the fruit provides in vegetables and meat – without the sugar hit. However, I always buy limes and lemons as I often have a slice in hot water as a refreshing hot drink. I occasionally purchase kiwi fruits and will buy berries more and more as the season gets further underway. I can’t remember the last time I had an apple – balancing off the sugar and nutritional content, there are so many things I’d choose to eat first.

redundant-supermarket-aisle-redundant-min

One of many non-Paleo supermarket aisle I don't need to enter

Next door is usually the egg section. I buy a lot of eggs. This is an area I won't compromise on. The minimum I'd consider buying would be free range, but I generally get organic. I don't see them often, but where I do I'll also buy Omega-3 enriched eggs.

Close to the Fruit and Veg section is usually the “healthy” range (i.e. “Macro” in Woolies or “Health Solutions” in Coles. From here I’ll buy nuts, nut butters and ground almond and coconut flour. I don’t buy these items regularly, but to go into a specific meal I have planned, such as noatmeal, or into a curry .

Back on the outside perimeter of the store I’ll occasionally then get some meat (if I haven’t managed to get this from my butcher). On the rare occasions I get meat from the supermarket I'm always very careful to get organic – I consider meat to be the key area where quality really is everything.

I dip into the centre of the store to visit the Asian section, as it is here I can stock up on coconut milk which is a great source of fat. As I'm currently avoiding dairy, this is another section I get to skip. Finally, occasionally I’ll visit the frozen section, where I’ll pick up frozen Australian berries. This is typically an option I only use when fresh berries are not in season.

The only staple I can’t find in supermarkets is coconut oil, which I make a special trip to my local health food store for.

supermarket-chocolate-aisle-redundant-min

The confectionery aisle – also not required

It’s incredible to think how many aisles in the supermarket become completely redundant, when leading a healthy primal lifestyle.

Have you noticed a big reduction in your grocery miles since you reconsidered your diet? How much of your diet do you get from supermarkets?

Aisle by Aisle: Rethinking the Modern Supermarket on a Paleo Diet

One of the most surprising benefits of following a Paleo lifestyle is just how much simpler (and faster!) grocery shopping becomes. Where once you might have zigzagged every aisle, comparing cereal brands or pondering packet sauces, now your route is cleaner, more efficient — and far more intentional.

The outer aisles really do hold all the value. This is where you’ll find fresh produce, meat, eggs, and chilled items. Most real food lives on the perimeter of the store. Once you’ve figured out where to find staples like organic vegetables, free-range eggs, and additive-free coconut milk, you can almost shop with your eyes closed.

By contrast, the centre aisles are a labyrinth of packaging — crammed with cereals, snack bars, fizzy drinks, canned soups, crackers, and freezer meals. It’s these aisles that become irrelevant when you're eating whole, unprocessed food. You don’t need gluten-free pasta if you’ve stopped eating pasta altogether. You don’t need sugar-free muesli bars if you fuel yourself with nuts, eggs, and avocado.

5 Supermarket Aisles You’ll Rarely Visit on a Paleo Diet

Breakfast Cereals & Muesli Bars – High in grains, seed oils, and sugar. Not even remotely Paleo.
Bakery – White bread, “wholegrain” rolls, wraps… all built on flour and additives.
Soft Drinks & Juice – A sugar rush in a bottle, even when it’s labelled “no added sugar”.
Sauces & Marinades – Often packed with seed oils, thickeners, sugar, soy, and preservatives.
Snack Food & Confectionery – Whether it’s crisps or chocolate bars, you already know it’s a no-go.

What to Focus On Instead

Fresh Vegetables & Fruit (preferably local, seasonal, and organic)
Organic, pasture-raised meat and wild-caught seafood
Free-range eggs and healthy fats like avocado and coconut products
Nuts, seeds, herbs, and spices
Naturally fermented items (like sauerkraut or kimchi), if tolerated

If you’re lucky enough to have a butcher, farmer’s market, or local co-op nearby, even better. But even major supermarkets in Australia have become more accommodating to whole food shoppers in recent years — you just have to know where to look, and what to skip.

How Has Paleo Changed Your Shopping Habits?

Do you breeze through the supermarket in record time now? Have you found any hidden gems in the centre aisles — or perhaps a brand that’s surprisingly clean? And what staples do you still source from specialty shops or markets?

I’d love to know how your shopping habits have changed — and whether the “Supermarket Shortcut” has made your life a little easier (and your trolley a little lighter).

Share your routine and any helpful tips in the comments below — let’s help each other make real food the easy choice!