Un-Paleo Hospital Food primal diet-min

Un-Paleo Hospital Food

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One of my favourite blogs is Notes from a Hospital Bed, which was started by a journalist during a long stay in a UK hospital. You won't be surprised to hear that he wasn't served Paleo Hospital Food!

The blogger was shocked about the food he was served each day, so took photos and posted them on his blog.

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Images by Notes From A Hospital Bed

In hospital good nutrition is obviously paramount to enable patients to recover and regain strength. Hospitals obviously don't serve Paleo food (but hopefully in  the not too distant future they will?), but even by Conventional Wisdom the food served in hospital leaves a lot to be desired.

When I had a short stay in hospital a couple of years ago I found it very hard to navigate the food options. Everything on offer was geared towards a low-fat agenda. The other key principle was that all of the food was quick and easy to prepare – and had long shelf lives. This meant everything was pre-packaged along with lots of undesirable ingredients.

I really feel for people in hospital – at the time they need good nutrition the most, they are all too often being given sub-standard food.

What Should Hospital Food Look Like?

At a time when patients are at their most vulnerable, every bite matters. Nutrition plays a critical role in healing, immune support, and overall recovery. Yet hospital food often seems stuck in a time warp — full of low-fat margarine sachets, powdered mash, and ultra-processed desserts. There’s a huge opportunity for hospitals to rethink the way they nourish patients by focusing on fresh, nutrient-dense, whole foods — many of which align naturally with a Paleo template.

Imagine a hospital menu featuring bone broth as a starter to support gut health and collagen repair. Or slow-cooked meats with a side of steamed seasonal veg, all drizzled with olive oil. Instead of white bread and jelly, patients could enjoy roasted sweet potato, avocado, or a simple chia pudding for dessert. Meals like these are far more likely to support recovery — not to mention satisfy the taste buds.

The Problem with Processed Hospital Meals

One of the biggest challenges with current hospital food is its reliance on pre-packaged, heavily processed items. These are typically chosen for cost, shelf life, and ease of preparation — not nutrition. Many contain hydrogenated oils, synthetic additives, thickeners, preservatives, and added sugar. These ingredients may tick the box on paper for “calories provided”, but they fall short when it comes to actual nourishment.

Meals are often loaded with refined carbohydrates, but sorely lacking in quality protein, healthy fats, and micronutrients. And when fat is included, it’s rarely the good kind — you’re more likely to see canola spread than a dollop of grass-fed butter or coconut oil. Add to this the common practice of overcooking vegetables until they’re grey and limp, and it’s easy to see why patients feel underwhelmed and undernourished.

How the Paleo Approach Could Improve Patient Outcomes

Adopting a more Paleo-aligned menu in hospitals doesn’t mean everyone has to go full carnivore or ditch carbs entirely. Rather, it’s about replacing processed fare with whole, real ingredients — something that benefits all patients, regardless of dietary preference.

The benefits of a Paleo-style hospital food approach might include:

  • Faster healing thanks to nutrient-dense meals rich in zinc, vitamin A, protein, and omega-3 fats
  • Better blood sugar control for post-surgical patients or those managing chronic illness
  • Fewer digestive issues from avoiding problematic ingredients like gluten, seed oils, and excess sugar
  • Improved patient satisfaction by offering meals that feel nourishing, familiar, and flavourful

Examples of Paleo-Inspired Hospital Meals

Some hospitals overseas are starting to rethink their food offerings. While not labelled as “Paleo,” these changes align with many of the same principles — whole, unprocessed ingredients and a focus on quality protein and veg. Here are a few sample meals that could fit well in a Paleo hospital food pilot:

  • Grilled chicken thigh with pumpkin mash, steamed zucchini and a drizzle of olive oil
  • Oven-baked salmon with lemon, sautéed spinach, and roasted carrots
  • Breakfast of scrambled eggs, avocado, and grilled tomato
  • A light broth-based soup with shredded beef, carrots, and herbs
  • Snack of fresh fruit and a handful of activated nuts

These meals are simple, easy to batch cook, and free from the ultra-processed additives found in typical hospital fare. And best of all — they actually taste good.

How Can Change Happen?

There are several barriers to overhauling hospital food, including budget constraints, supplier contracts, outdated guidelines, and a lack of nutritional education among food service staff. But positive change is possible. It begins with advocacy and awareness — from both healthcare professionals and patients.

Some steps that can support progress include:

  • Training kitchen staff in whole food preparation and safe handling of fresh produce and meat
  • Allowing patients more menu flexibility to cater to dietary needs beyond standard hospital diets
  • Encouraging local procurement of fresh, seasonal ingredients where possible
  • Updating hospital nutrition guidelines to reflect current evidence on fat, sugar, and processed food impacts

In Australia, some private hospitals and health centres are beginning to move in the right direction, offering fresher and more diverse options. But there’s still a long way to go, especially in public hospitals where funding and policies remain major obstacles.

What You Can Do If You're in Hospital

If you or a loved one is admitted to hospital and trying to stick to a real food or Paleo-style diet, it’s worth having a plan in place. Here are some practical strategies:

  • Ask for simple substitutions – Many hospitals will swap white bread for fruit, or margarine for extra veg if requested
  • Bring snacks – With permission, keep a stash of compliant foods on hand like boiled eggs, jerky, or nuts
  • Enlist help from visitors – Ask a friend or family member to bring in a nourishing meal made with real ingredients
  • Speak up – Feedback on hospital food matters, and dietary preference forms or patient surveys are one place your voice can be heard

While you might not get a grass-fed steak or wild-caught fish on your tray anytime soon, these small changes can help you stay as close to your real food values as possible during your stay.

Let’s Keep the Conversation Going

The more we talk about hospital food — and the more we demand real, nutrient-dense meals — the sooner we’ll see lasting change. Paleo is about more than six-pack abs or elimination diets. At its heart, it’s a return to food that nourishes, strengthens, and heals. And where better to start that shift than in hospitals?

If you've had a hospital experience that went against your food values, or you've found creative ways to stick to real food while recovering, I'd love to hear your story. Let's push for a future where good nutrition is part of the prescription — not an afterthought.

If you've been in hospital, what was the food like? Were you able to keep it Paleo? Perhaps one day there will be a Paleo Hospital Food option?

Un-Paleo Hospital Food primal diet-min

Paleo Cold & Flu Remedies primal diet health sickness-min

Paleo Cold & Flu Remedies

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Since I've been following a Paleo diet, I thought catching Cold & Flu were a thing of the past. But, sadly no; I've just got over my first cold in over two years. I recovered far quicker and felt nothing like as bad as I had in my pre-paleo days, but it was frustrating to feel ill all the same.

The winter before I went Paleo, I seemed to catch every virus going around. I permanently had a cold or the flu – and felt terrible. So perhaps I shouldn't complain about feeling a bit run down for a few days, once every two or three years.

Doesn't Paleo prevent you from getting Cold & Flu?

I think Paleo plays a crucial role in building up a good immune system; but sometimes this isn't enough. After a few hectic weeks at work, insufficient sleep, the arrival of Winter (seriously reducing my daily sunshine/ Vitamin D exposure), I suspect my immune system didn't put up the usual fight when confronted with a cold virus. A trip to an extremely cold Canberra was the final battle that my immune system lost.

Paleo Cold Remedies?

I'm really against over the counter medicines, so at the first hint of a sore throat, I immediately researched natural cold cures and remedies.

The most important things are the simplest; lots of sleep and good hydration. I also made a big pot of chicken soup which is not only very nutritious, but it is also warming and soothing for a sore throat.

Vitamin D levels are crucial; I'm usually very sporadic in taking it, so I've been making sure I take Vitamin D3 capsules every day. I don’t usually supplement with Vitamin C, but almost everything I researched on remedies mentioned it, so I started taking it too.

I don’t usually have sweeteners, but I found hot lemon water with raw honey very soothing. I read a lot of people add in cayenne pepper and ginger, but that was a step to far for me. As was raw garlic or gargling with Apple Cider Vinegar.

They say prevention is better than cure…

I've definitely learnt my lesson. I'm going to be far more careful to keep my Vitamin D levels up, especially in Winter (I must book another test to check what my levels are). I'm not going to compromise on sleep – and Canberra, sorry – but I don’t think I’ll be visiting again until Spring.

Have you noticed a decrease (or hopefully absence) in Cold & Flu since you changed your diet? If you've got any Cold & Flu remedies or cures, please pass them on in the comments below, you might just help someone somewhere feel a lot better!

Natural Cold Remedies That Fit the Paleo Lifestyle

When you're following a Paleo diet, you're already reducing the processed foods, grains, and sugars that weaken your immune system. But colds and flus can still sneak in — especially during winter in Australia, when sunshine (and therefore Vitamin D) is harder to come by.

The great news is that Paleo principles make it easier to bounce back. Prioritising whole foods, bone broth, quality sleep, and natural supplements can shorten the duration and intensity of your symptoms. Staying hydrated, avoiding refined sugar, and supporting your immune system with foods like garlic, ginger, and citrus can make a huge difference.

Instead of reaching for over-the-counter medications, many in the Paleo community turn to real food and ancient remedies to heal and recover naturally. From turmeric teas to homemade Paleo chicken soup, there are plenty of nourishing ways to get back on your feet.

If you’ve discovered your own Paleo-friendly ways to fight off a cold, share them in the comments — others in the community will appreciate the tips!

Paleo Cold & Flu Remedies primal diet health sickness-min

Conscious Parenting Summit-min

Conscious Parenting Summit

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One of my readers told me about the Conscious Parenting Summit, which starts today. The talks are free to listen to online for 24 hours; and there seem to be a couple of interviews a day on all sorts of parenting aspects.

Whilst the nutrition seems to be more geared towards raw food than Paleo, the summit talks about a number of issues that seem very relevant to bringing up Paleo Children, such as Pregnancy, Natural Fertility, Water Birth, Lotus Birth, Unassisted Birth, Bonding, Vaccinating, Breastfeeding, Co-Sleeping, Elimination Communication, Non-Violent Communication, Circumcision and Homeschooling/Unschooling.

So if you have young children, are pregnant, or considering starting a Paleo family, it might be worth checking out the summit!

Why Conscious Parenting Aligns with the Paleo Lifestyle

At first glance, conscious parenting and Paleo may seem like two separate ideas — one focused on child-rearing philosophies, the other on nutrition. But dig a little deeper, and you'll find a shared core: the desire to return to natural, intuitive, and evolutionarily sound practices. Both philosophies question the status quo and ask: “Is this truly the best way to support our health and development — or is it just what modern culture says we should do?”

Much like choosing to nourish your body with real, unprocessed foods, conscious parenting is about stripping away the layers of conditioning and societal expectation to return to what makes sense from a biological, psychological, and emotional perspective.

Let’s unpack some of the topics featured in the Conscious Parenting Summit and explore how they dovetail beautifully with a Paleo lifestyle — especially for those raising Paleo kids.

Pregnancy and Natural Fertility

Modern fertility practices often overlook the impact of nutrition and environmental factors on conception. From a Paleo point of view, supporting fertility begins long before pregnancy. A nutrient-dense, anti-inflammatory diet — high in quality fats, pastured meats, organ meats, fermented foods, and vegetables — can help regulate hormones, reduce stress, and support optimal reproductive health for both partners.

Speakers in the summit who explore natural fertility and conscious conception often emphasise reducing toxin exposure, eating real food, and connecting with the body’s rhythms — all pillars of a Paleo pregnancy.

Birth: Water, Lotus, and Unassisted Options

Mainstream birth culture often centres around intervention, convenience, and medical control. Conscious parenting challenges this by exploring options like water birth, lotus birth (where the umbilical cord is left attached until it naturally separates), and unassisted birth.

While not every family will choose these routes, many Paleo-minded parents find resonance in the idea of birth as a natural, physiological process, not a medical emergency. There’s increasing interest in minimising intervention and creating an environment that supports bonding, calm, and hormonal flow — particularly oxytocin, the hormone of love and connection.

A real food diet throughout pregnancy can support better outcomes in birth too, reducing the risk of complications like gestational diabetes, preeclampsia, and large-for-gestational-age babies.

Breastfeeding and Co-Sleeping

Breastfeeding is arguably the most “Paleo” thing a parent can do. It’s species-specific nutrition, designed to support brain development, immunity, and gut health. Conscious parenting often highlights the emotional connection and attunement that breastfeeding fosters, not just the nutritional benefits.

Co-sleeping (also known as bed-sharing or sidecar sleeping) is another area where evolutionary and conscious parenting perspectives overlap. Our ancestors didn’t place their babies in separate rooms — they kept them close for warmth, feeding, and safety. While modern safety guidelines should always be followed, many families find that safe co-sleeping fosters more rest, better breastfeeding success, and stronger emotional bonds.

Elimination Communication (EC)

If you’re new to elimination communication, it’s the practice of tuning into a baby’s cues and using gentle timing to encourage toileting from infancy. It may sound odd in the West, but it's a common practice in many cultures — and entirely aligned with evolutionary principles.

EC treats babies as aware, capable beings — something the conscious parenting movement strongly advocates. It also reduces the reliance on nappies and the environmental impact of disposable products. Paleo parents drawn to minimalism and sustainability often find this practice worth exploring, even if they don’t go all in.

Vaccination, Circumcision & Non-Violent Communication

These are deeply personal topics, and conscious parenting doesn’t take a one-size-fits-all approach. Instead, it encourages parents to ask questions, research, and make informed decisions based on what aligns with their values.

  • Vaccination: Conscious parenting encourages informed consent and respectful dialogue. Some parents choose alternative schedules, others opt for selective vaccination, and some follow the standard schedule — but all aim to decide from a place of empowerment, not fear.
  • Circumcision: Many parents, upon researching this practice through a conscious lens, reconsider the default decision. Awareness of bodily autonomy, nerve endings, and ethical considerations often lead to questioning the norm.
  • Non-Violent Communication (NVC): Central to the conscious parenting philosophy, NVC focuses on empathetic listening and expressing needs without blame or punishment. For Paleo parents seeking not just physical, but emotional health for their families, NVC can be a game-changer.

Homeschooling and Unschooling

While not directly tied to Paleo, homeschooling and unschooling appeal to many families who’ve already stepped outside the mainstream when it comes to food and health. These education models allow for more freedom, child-led learning, and deeper connection with nature — again echoing ancestral values.

Some Paleo families find that traditional schooling environments contradict the rhythms and values they’re trying to cultivate at home: adequate movement, time outdoors, nutrient-dense food, and strong family connection. Homeschooling offers a way to keep those values intact, even during the learning day.

Raising Paleo Children in a Processed World

Let’s face it — raising kids Paleo in a world of processed snacks, peer pressure, and sugar-laden birthday parties is no small feat. But conscious parenting offers some valuable tools for navigating this path with intention.

Here are a few ideas that might support your Paleo parenting journey:

1. Focus on Food as Family Culture

Frame real food not as deprivation, but as the foundation of your family’s identity. Celebrate homemade meals, get the kids involved in prep, grow herbs together, and explore markets and farms.

2. Be Honest, Not Fear-Based

Talk to your children about why your family eats the way it does — without demonising others. Help them understand how food affects how they feel, think, and grow.

3. Find Allies

Whether through local groups, Facebook communities, or events like the Conscious Parenting Summit, surround yourself with like-minded parents. It’s so much easier when you know you’re not alone.

4. Lead by Example

Kids learn more from what we do than what we say. When they see you prioritising sleep, getting outdoors, making home-cooked meals, and caring for yourself — that’s the most powerful lesson.

The Rise of Holistic Parenting Events

That this summit even exists speaks volumes. Ten years ago, you’d be hard-pressed to find resources questioning conventional parenting norms. Now, there are entire conferences, books, podcasts, and platforms devoted to conscious parenting, natural living, and ancestral health.

This is a growing global movement, and events like the Conscious Parenting Summit help connect the dots. Even if a particular speaker isn’t strictly Paleo, there’s often so much value to glean — whether it’s a new way of viewing behaviour, an idea for improving sleep, or simply the reminder that there are other parents out there doing things differently too.

What If You’re Not Doing It All “Perfectly”?

This is where conscious parenting and Paleo both shine: there’s no perfection required. It’s about doing better where you can, asking questions, staying curious, and showing up with presence and care.

Whether you’re pregnant and planning, have toddlers who love kombucha, or teens who roll their eyes at your grain-free bread — you’re doing something incredible by tuning in and choosing a more intentional way forward.

Your Turn

Have you watched any of the sessions from the Conscious Parenting Summit? Which topics spoke to you the most? How does conscious parenting fit into your Paleo lifestyle?

If you’ve got resources, books, or experiences to share — especially when it comes to raising healthy, real-food-loving kids in Australia or New Zealand — I’d love to hear from you in the comments below.

And if you’re building a Paleo family of your own, know that you’re not alone — and you’re doing amazing work.

The dash diet paleo primal fad-min

The DASH Diet

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One of the things I liked so much when I started researching about Paleo, was the ease and simplicity. The books basically tell you to eat a simple diet, of the natural foods we've evolved to eat. I found there really was nothing confusing or contentious. As well as reading the Paleo and Evolutionary health books – I read everything else I could find on nutrition. There is a book for every fad diet imaginable, with completely conflicting and confusing advice. Some of the diets just seem downright complicated to follow and devoid of any logic.

One of the best selling diet books in Australia at the moment is about the “DASH Diet”, so I couldn't resist taking a look. I've noticed the newer fad diets seem to be more closely resembling Paleo, so I always hold out hope that books like this will be about Paleo, but with a different name.

DASH stands for “Dietary Approaches to Stop Hypertension” and is aimed at those suffering from High Blood Pressure, though it also has a significant focus on weight loss. I had high hopes when I picked up the book – but it quickly became apparent that the book is based on the flawed food pyramid. The plan recommends a diet high in fruit, low-fat dairy and whole grains. It also advises avoiding processed food and limiting (not eliminating) sugar.

DASH Diet Compared to the Paleo Diet

While the DASH diet is based on studies, these studies only compared three different nutritional plans. Unfortunately they don’t give the specific meal plans for each of the diets in the study, just the macro nutrient profiles – and some of the micro nutrient profiles. From this it’s apparent the DASH diet had 10% less fat than the other diets (taken entirely as Saturated fat), with the 10% added onto the protein and carbohydrate consumed. Without knowing exactly what they ate, this is rather meaningless. Cheap, commercial chocolate is high in saturated fat – as is butter – they clearly aren't equal, yet this study doesn't allow us to differentiate.

The book is full of un-Paleo recommendations such as only eating whole-grain bread, avoiding coconut oil, trimming all visible fat off meat and only eating low-fat dairy.

I'm sure someone coming from a highly processed SAD diet would (initially) see benefits on a DASH diet – but only because they had cut out processed foods, sugars and therefore reduced their carbohydrate intake. It saddens me that unwell people follow this diet in good faith – when it isn't based on good science – and certainly doesn't seem optimal.

What do you make of the DASH diet and the other fad diets out there?

The DASH Diet – Paleo and Primal Perspective on a Fad?

Why DASH Appeals to the Mainstream

One reason the DASH diet has gained mainstream popularity is its alignment with conventional health messaging. It embraces the familiar low-fat mantra, encourages whole grains, and maintains dairy as a staple. To someone accustomed to following government-endorsed food guidelines, DASH feels like a modest and manageable shift rather than a radical overhaul. But therein lies the problem — it's not radical enough. For someone with serious metabolic issues, obesity, or autoimmune conditions, a middle-of-the-road approach like DASH may not go far enough to initiate meaningful healing.

What the Science Really Shows

The DASH diet is often praised for its backing by scientific studies, particularly those showing reduced blood pressure in participants. But context is everything. These studies often compare DASH to the Standard American Diet (SAD), which is packed with seed oils, refined grains, and sugary snacks. Any whole food-based plan — including Paleo — will outperform the SAD. So while DASH may reduce blood pressure, it doesn’t necessarily mean it’s the optimal diet for long-term health. Additionally, many studies fail to isolate individual dietary components, making it hard to determine whether the benefits come from reducing sugar, increasing vegetables, or simply eating less processed food.

Dairy, Grains and Low-Fat Myths

The DASH diet’s reliance on low-fat dairy, whole grains, and trimming all fat from meats reveals its roots in outdated nutritional dogma. From a Paleo perspective, these recommendations are problematic. Dairy is one of the most common allergens and inflammatory foods — not ideal for those with compromised gut health or autoimmune conditions. Whole grains, while less processed than white flour, still contain anti-nutrients like phytic acid and lectins that can irritate the gut lining. And fat — particularly saturated fat from healthy sources — is essential for hormone production, brain health, and nutrient absorption. Demonising fat is not only misguided, it’s dangerous.

The Paleo Advantage

In contrast, the Paleo approach eliminates the grey areas. It encourages eating foods our ancestors evolved to consume: high-quality animal protein, natural fats, vegetables, and some fruit. There’s no place for industrial seed oils, refined grains, or processed sugars. While DASH restricts certain foods and focuses on portion control, Paleo focuses on food quality, satiety, and nourishment. Instead of counting calories or obsessing over macros, Paleo encourages intuitive eating by choosing nutrient-dense, whole foods. This approach naturally regulates appetite and supports metabolic health.

What About Blood Pressure?

Critics of Paleo often ask how it affects blood pressure, given its inclusion of red meat and higher fat intake. However, several studies and anecdotal reports show that those switching from a high-carb, processed-food diet to Paleo often experience improved cardiovascular markers, including better blood pressure. This is likely due to reduced inflammation, weight loss, better insulin sensitivity, and increased intake of potassium-rich vegetables. Eliminating sugar and processed carbohydrates alone can have a profound impact on blood pressure — without the need to rely on low-fat yoghurt and wholemeal toast.

Psychological Simplicity

Another overlooked advantage of Paleo is how straightforward it is. The DASH diet includes specific daily servings and food group quotas — three servings of dairy, eight of whole grains, and so on — which can feel like a chore to track. Paleo eliminates this by sticking to a clear rule: if it's a whole food, eat it. If it comes in a box or has ingredients you can’t pronounce, don’t. This binary approach reduces decision fatigue, simplifies meal planning, and makes it easier to sustain in the long term.

A Better Way Forward

It’s easy to understand the appeal of a medically endorsed, evidence-based diet like DASH. But it’s important to ask deeper questions about the quality of that evidence, the context in which it was gathered, and how it applies to individuals with diverse metabolic needs. For those who have tried DASH, or other moderate diets, and still struggle with symptoms or weight, Paleo may offer a more effective and sustainable path.

There’s no need to count calories or limit salt when you’re eating real food. A steak with roast veggies, a frittata with avocado, or a handful of macadamias won’t send your blood pressure soaring. In fact, many people find their blood pressure improves naturally when they eat more mindfully and ditch the processed food altogether.

What to Watch Out For

It’s worth noting that not all versions of Paleo are the same. Some people lean too heavily on Paleo treats and recreations — think coconut flour pancakes and almond butter brownies — which can still spike insulin and reinforce poor eating habits. Just like DASH, Paleo is most effective when it focuses on real food. That means plenty of vegetables, ethically raised meats, good fats, and minimal natural sweeteners.

Final Thoughts

Ultimately, any dietary change should support your unique health goals. While DASH may suit someone who’s only just begun to move away from processed food, Paleo offers a more comprehensive and ancestral template for lifelong health. If you’re tired of fads, conflicting advice, and restrictive meal plans, it might be time to return to the basics. Whole food, movement, sleep, and sunshine — simple, timeless, and powerful.

paleo diet magnesium supplement vitamin D3 deficiency-min

Magnesium

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I spend a lot of time reading about various supplements, trying to work out what I should or shouldn't take.  I really don’t like the idea of taking supplements – it’s not exactly a Paleo activity we've evolved to do!  However, I know it is a lot harder not to get all of the micro nutrients we need today than ever before.  Mineral content in soils is severely depleted due to modern farming methods, meaning the produce that grows in that land and animals grazing on the land are also far lighter on mineral content. I've been especially interested in Magnesium.

I'm fairly sold on taking Vitamin D3 and fish oil, but after reading “The Magnesium Miracle” and researching the mineral,  I recently decided to buy some Magnesium Citrate.

I had a lot of blood work done recently and whilst I don’t appear to have a Magnesium deficiency my magnesium mmol/L levels look to be lower than desirable.  Magnesium is an essential mineral involved in so many of the biochemical processes in the body, it is claimed to help with sleep, stress and help regulate blood sugar levels.  It's role in insulin sensitivity is especially interesting to me, with my current weight loss objective.

paleo diet magnesium supplement vitamin D3 deficiency-min

There are so many different types of magnesium supplements – I found magnesium oxide, magnesium hydroxide, magnesium carbonate, magnesium citrate, magnesium lactate, magnesium chloride, and magnesium sulfate!  I decided to try Magnesium Citrate as apparently it has a better bio availability, which means it should be better absorbed.   I believe this is the same form as found in the ‘Natural Calm” brand.

A lot of people get magnesium through skin absorption, either by bathing in Epsom Salts or apply magnesium oil – I might try this route in the future, but for now, I'll see how I fair with the supplement.  There are food sources of magnesium, such as green vegetables, bone broths, almonds and fish – but to achieve reasonable levels I'd have to eat such high amounts from the food source, that I don't think it would be realistic at the moment.

Why Modern Lifestyles Deplete Magnesium

Even when we try to eat a clean, nutrient-rich Paleo diet, magnesium depletion can still be a concern. Chronic stress, intense exercise, high caffeine intake, and poor sleep all contribute to the body using up more magnesium than usual. Add to this the consumption of sugar, alcohol, and medications like antibiotics or diuretics, and you’ve got the perfect recipe for deficiency. Unfortunately, these lifestyle factors are all too common in today’s world — even among health-conscious individuals.

Magnesium is used in over 300 enzymatic reactions in the body, playing a crucial role in energy production, nerve function, muscle relaxation, and maintaining healthy blood pressure. When magnesium is lacking, symptoms can include fatigue, anxiety, headaches, muscle cramps, insomnia, and even heart palpitations. What’s alarming is that these symptoms are often written off as “normal” parts of modern life — rather than potential signs of deficiency.

How to Spot Subtle Signs of Magnesium Deficiency

Blood tests aren’t always the best way to assess magnesium levels, since only about 1% of the body’s magnesium is found in the blood. Many people with “normal” lab results may still be functionally deficient. Subclinical symptoms can give better clues:

  • Frequent eye twitches or facial muscle spasms
  • Difficulty getting to sleep or staying asleep
  • Tension headaches or migraines
  • Restless legs at night
  • Unexplained anxiety or feelings of overwhelm
  • Muscle soreness or tightness, even after gentle exercise

If you’ve been struggling with any of these, it’s worth exploring whether magnesium might help. As always, it’s important to discuss this with your practitioner — especially if you have any medical conditions or take prescription medications.

Comparing Magnesium Supplement Types

Not all magnesium supplements are created equal. Some forms are poorly absorbed or are more likely to cause digestive upset. Here’s a quick breakdown of some of the more common types:

  • Magnesium Citrate: Highly bioavailable and commonly used for general supplementation. Can have a mild laxative effect at higher doses.
  • Magnesium Glycinate: Bound to glycine, a calming amino acid. Great for sleep, anxiety, and those with sensitive stomachs.
  • Magnesium Malate: Often recommended for muscle pain and fatigue, as malic acid supports energy production.
  • Magnesium Threonate: A newer form that may cross the blood-brain barrier more effectively — good for cognitive function.
  • Magnesium Oxide: Common but poorly absorbed. Typically found in cheaper supplements and best avoided for therapeutic use.

If you’re new to magnesium, starting with magnesium citrate or glycinate is a smart and gentle introduction. Be aware that dosages vary widely, and more is not always better. Some people thrive on just 200–300mg a day, while others benefit from closer to 500mg — depending on lifestyle and stress load.

Timing and Dosage Tips

Magnesium is best taken in the evening, as it naturally supports relaxation and can enhance sleep quality. Taking it with food can help improve absorption and reduce any risk of digestive discomfort. If you notice a laxative effect, you may be taking too much at once — try splitting your dose throughout the day or switching to a gentler form like glycinate.

Topical magnesium (magnesium oil or Epsom salt baths) is a great option if you don’t tolerate oral supplements well. Transdermal absorption bypasses the digestive system, making it ideal for those with sensitive stomachs or malabsorption issues. Magnesium chloride is the preferred type for topical application due to its high absorbability and minimal irritation.

Magnesium and Sleep

Many people report the most noticeable benefits of magnesium in the form of better, deeper sleep. It helps regulate melatonin and the parasympathetic nervous system — the “rest and digest” side of our autonomic system. If you struggle to fall asleep or wake up feeling unrested, magnesium may be a helpful part of your evening routine. Combine it with a screen-free wind-down hour and a herbal tea like chamomile or passionflower for maximum effect.

How Magnesium Supports a Paleo Lifestyle

For those of us following a Paleo approach, magnesium is one of the few nutrients that may still need a helping hand. While a whole food diet removes many of the processed culprits that deplete magnesium, soil quality today just isn’t what it was a few generations ago. Even with plenty of leafy greens, nuts, seeds, and bone broths, you may not be getting the levels your body needs to thrive — especially if you’re physically active or juggling a high-stress lifestyle.

Magnesium also supports insulin sensitivity, making it especially helpful for those on a fat loss journey or anyone managing blood sugar issues. By assisting glucose uptake into cells and helping regulate insulin, it plays a role in energy balance and metabolic health. It also complements other Paleo-focused nutrients like vitamin D3 and omega-3 fats, amplifying their effects.

Final Thoughts

While supplementing should never replace a nutrient-dense diet, magnesium is one of the few additions that many people can genuinely benefit from. Whether you’re after better sleep, less stress, improved energy, or muscle recovery, it’s worth experimenting with a high-quality magnesium supplement — or topical form — and observing how your body responds.

As always, the Paleo philosophy is about tuning in to your body, supporting it naturally, and using what works best for your unique needs. If magnesium helps you sleep more deeply, feel more grounded, and recover more quickly, then it’s a valuable part of your modern ancestral toolkit.

Do you supplement with Magnesium?  Interested to hear what benefits – or even downsides you've experienced with Magnesium supplementation!

7 Habits of highly healthy people-min

7 Habits of Highly Healthy People

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Since I've taken such a keen interest in my health over the last couple of years, and particularly since I've adopted a Paleo lifestyle I've come to be surrounded by more and more healthy people.  It doesn't take long to realise that these people have a lot in common.  I've been trying to understand exactly what they do differently, so that I can try to adopt these habits myself.

7-Habits-of healthy people paleo-min

1.  View food as nutrition and fuel.

Healthy people see food purely as a means of providing their bodies with the fuel and nutrients they need – not for pleasure and enjoyment.  They are never obsessed with where their next meal is coming from and with constant thoughts of their favourite type of junk food.

2.  Prioritise healthy lifestyle above all other distractions

Healthy people have their health as their number one priority.  This makes it easy for them to decline social invitations that they know will mean poor nutrition, poor sleep and a hard training session the next day.  They constantly keep their focus on their health, instead of being easily tempted by distractions that go against these aims.

3.  Consistently get adequate sleep & get up early

I’m realising more and more how crucial sleep is to leading a healthy lifestyle.  Healthy people almost always seem to have a routine of getting up early and going to bed early (because they know they can’t burn the candle at both ends).  Going to bed earlier means being more organised with evening meals and of course, not staying out all night on social events.  Consistently having proper rest allows the body to recover and recharge ready for the next day.  Sleep also seems to have crucial roles in how the body stores fat as well as willpower and concentration.

4.  Surround themselves with healthy people.

Healthy people tend to have healthy friends.  Having a circle of healthy friends means meals out and social events will be based around healthy food and activities.  A group of friends with a similar outlook will also serve to inspire and motivate.

5.  Seamlessly integrate fitness into their daily routines

Fit people don’t have to rearrange their day and cancel arrangements to squeeze some exercise into their day.  They have established routines that centre around fitness.  For example, getting up early every morning to get some training in before work or walking to work.  They will routinely take the stairs instead of the lift – and perhaps even work at a standing desk!

6.  Results not excuses

Successful, healthy people don’t make excuses.  It might be raining, they might be tired, they might have an important meeting, or a friend visiting.  It makes no difference.  They will still eat well and exercise.  They won’t allow these factors to impact their life.  The motivation to stay fit and healthy is far more significant to them than the temptation to give into any excuses.

7.  Healthy self image

Crucially, healthy people seem to visualise themselves as just that, fit and healthy.  Those who are not yet there, may instead visualise themselves as unfit, unhealthy and overweight – all negative connotations that can only hinder their efforts.

Do you agree with my observations?  Have you noticed any other traits healthy people seem to have in common?

How to Cultivate Healthy Habits That Actually Stick

Adopting these seven habits isn’t about being perfect — it’s about creating a lifestyle where good health becomes your default. For many people transitioning into a Paleo lifestyle, it starts with the food. But over time, you realise that true health is about so much more than just what’s on your plate.

If you’re trying to become one of those “highly healthy” people yourself, here are a few practical steps to help make those habits sustainable:

Start With One Habit at a Time

It’s tempting to overhaul everything all at once — but real change tends to happen when you focus on one habit, master it, then move on to the next. For example, begin by fixing your sleep. Once you’re consistently getting enough rest, you’ll have more energy for morning workouts, meal prep, and mental focus.

Build Systems, Not Willpower

Highly healthy people don’t rely on motivation every single day — they build routines and systems that make healthy choices automatic. That might mean prepping all your meals on a Sunday, keeping workout gear by the door, or going to bed at the same time each night without exception. Systems reduce decision fatigue and help make consistency effortless.

Design Your Environment for Success

If you want to eat well, make sure your pantry and fridge are stocked with nutrient-dense foods — and nothing else. Want to walk more? Make sure your shoes are comfy and your schedule allows for movement. The more your environment supports your goals, the less friction you’ll encounter.

Focus on Progress, Not Perfection

Healthy people aren’t perfect — they just recover quickly when they slip. One bad meal doesn’t turn into a week off track. One skipped workout doesn’t become a lost month. Consistency is what matters, and the sooner you get back into your rhythm, the better your long-term results.

Connect With Like-Minded People

Finding others on a similar path — whether through a local Paleo group, a CrossFit gym, or even online — can make a huge difference. Community offers support, accountability, and shared inspiration. And as the old saying goes, you become the average of the five people you spend the most time with.

Becoming One of the “Highly Healthy” Is Within Reach

You don’t have to be born with superhuman discipline to create a fit, vibrant, and healthy life. You just need the right habits — built gradually, with intention and patience.

Whether you’re brand new to Paleo or have been living this way for years, what matters is your consistency and mindset. The habits listed above are not just for elite athletes or wellness influencers — they’re achievable for everyday people who are ready to take ownership of their health.

So, which of the seven habits are you already doing? Which one are you going to tackle next? Let me know in the comments — and share your own personal strategies or healthy routines that help you thrive.

Let’s build better health together, one habit at a time.