25 Reasons to Add More Herbs to Your Paleo Diet

Instead of using herbs just to add flavour and colour to your cooking, do you ever add them for their medicinal benefits? Since ancient times herbs have been used as medicine in cultures all around the world.  Many modern medicines use active ingredients which come directly from plants – so there’s clearly a lot to be gained from plant medicine.

25 Reasons You Should Get More Herbs In Your Diet paleo primal health nutrition-min

Here are 25 herbs that you probably have in your kitchen – and what they are claimed to be beneficial for.

  1. Basil: full of minerals and a natural antioxidant
  2. Black pepper: anti bacterial, antioxidant and helps to stimulates digestion
  3. Cardamom: fresh breath
  4. Cayenne pepper: antibacterial, rich in beta carotene (pre cursor to vitamin A), reduces pain and helps stimulates metabolism
  5. Celery: stimulates the appetite, diuretic, detoxifing, helps with constipation, relieves rheumatism, helps with kidney stones and eases arthritis symptoms
  6. Chili pepper: rich in vitamin C, anti-inflammatory and natural antioxidant
  7. Cinnamon: regulates blood sugar levels, powerful antioxidant, regulates cholesterol metabolism and promotes good circulation
  8. Clove: powerful antioxidant, anti-inflammatory and mildly anesthetic
  9. Coriander: rich in iron and magnesium, prevents gas, prevents urinary infections, regulates blood sugar level and a natural detoxifier of heavy metals
  10. Dill: anti bacterial, antioxidant and contains a lot of iron
  11. Fenugreek: relieves constipation and said to stimulate muscle growth
  12. Ginger: antiseptic, calms the stomach, anti-inflammatory and an effective natural remedy for motion sickness
  13. Ginkgo biloba: stimulates the circulation, anti-aging and improves memory
  14. Garlic: anti bacterial, anti-viral, lowers blood pressure and has natural antibiotic properties
  15. Mint: rich in vitamin C, calms the stomach and intestines and relieves headaches naturally
  16. Mustard seed: rich in selenium, omega-3, phosphorus, vitamin B3 and zinc, helps against cancer and is a natural anti-inflammatory
  17. Nutmeg: anti-inflammatory and helps to regulates sleep
  18. Oregano: anti bacterial, strong antioxidant and useful as preservative
  19. Paprika powder: anti-inflammatory and a natural antioxidant
  20. Parsley: detoxifies, helps with kidney stones and a natural antispasmodic
  21. Pepper: contains a lot of capsaicin (the ingredient that ensure the ‘heat’), clears stuffy noses, relieves pain and said to be beneficial for prostate cancer
  22. Rosemary: keeps the genes young, strengthens the immune system, improves the circulation and stimulates digestion
  23. Sage: improves the memory, anti-inflammatory and a strong natural antioxidant
  24. Thyme: antiseptic and a natural anti bacterial
  25. Turmeric: often called Curcuma, yellow root or curcumine. Very strong antioxidant, is said have a role in cancer prevention, help with skin infections, anti-inflammatory and relieves arthritis symptoms.

Growing Your Own Medicinal Herb Garden

One of the most empowering ways to include more medicinal herbs in your diet is to grow them yourself. A small herb garden — whether in pots on a windowsill or in a dedicated section of your backyard — ensures access to the freshest and most potent versions of these plants. Even in urban apartments, hardy herbs like basil, mint, parsley and thyme can thrive with enough sunlight and a little care.

Growing your own herbs has several advantages. You know exactly how they’ve been cultivated, there’s no risk of chemical pesticide residue, and you can harvest them fresh when needed — which is when their flavour and medicinal properties are at their peak. It’s also a great way to reduce waste and save money.

If you’re unsure where to start, try growing rosemary, oregano and sage. These herbs are drought-tolerant, relatively low-maintenance, and packed with medicinal properties. For a more challenging project, consider turmeric or ginger — both of which require a bit more warmth and time, but reward your patience with high-value rhizomes you can grate fresh into meals or infusions.

Using Herbs Beyond the Kitchen

While herbs shine in cooking, their uses extend far beyond seasoning your meals. Many can be turned into teas, tinctures or infusions to concentrate their benefits. For example, ginger tea is a widely recognised remedy for nausea and indigestion, while sage tea can help soothe a sore throat. A sprig of rosemary in boiling water makes a fragrant steam for congestion, and turmeric blended with warm milk creates a calming bedtime drink.

Herbal oils and salves are another option, especially for topical relief. Calendula, while not mentioned above, is often infused in oil and applied to skin irritations, while thyme or oregano oil (well diluted) may be used for their antimicrobial properties. Garlic-infused oil has a long tradition as a home remedy for ear infections, though this should only ever be done with professional guidance.

Understanding Herb-Drug Interactions

While herbs have impressive health benefits, it’s important to understand that they are potent and can interact with medications. For instance, ginkgo biloba may interfere with blood thinners, and St John’s Wort (not listed above, but commonly used for mild depression) is known to reduce the effectiveness of several prescription drugs, including the oral contraceptive pill.

Always consult with a qualified healthcare provider if you are pregnant, breastfeeding, or on any regular medication before introducing concentrated herbal remedies into your routine. Whole food use of herbs in cooking is typically safe, but it's wise to stay informed, especially when using herbs therapeutically.

Combining Herbs for Synergistic Benefits

Another fascinating aspect of herbal use is synergy. In many traditional practices, herbs are combined to enhance each other’s effects. This is common in systems like Traditional Chinese Medicine and Ayurveda, where formulations are created with a blend of herbs that support absorption, balance each other’s strengths and mitigate side effects.

For home use, this could be as simple as combining turmeric with black pepper in recipes to boost curcumin absorption, or pairing ginger and cinnamon for a warming, anti-inflammatory tea blend. Fresh parsley and mint make an excellent digestive tonic when added to salads or steeped in hot water after a heavy meal.

Storing and Preserving Herbs for Maximum Potency

To ensure your herbs retain their medicinal benefits, it’s vital to store them correctly. Fresh herbs should be used soon after picking, but if you grow or buy in bulk, drying or freezing can extend their shelf life. Dried herbs should be stored in airtight containers away from light and heat, and ideally used within six to twelve months. Over time, their potency diminishes.

If drying your own herbs, hang small bunches upside-down in a cool, dry, well-ventilated space. You’ll know they’re ready when the leaves crumble easily between your fingers. Alternatively, you can freeze herbs like coriander, basil and parsley in ice cube trays with olive oil or water — perfect for adding straight into stews and soups.

Making Herbs a Daily Ritual

The real magic of herbs lies in consistency. Rather than thinking of them as an occasional addition, look for ways to make them part of your daily routine. Start your morning with ginger and lemon tea, garnish your lunch with chopped dill or coriander, and infuse your evening roast with rosemary and thyme.

Many herbs can be sprinkled onto salads, stirred into dressings, blended into smoothies, or infused in vinegar and oils for quick flavour boosts. The more regularly you include them, the more cumulative their effects may become — especially when paired with a whole foods diet and lifestyle.

Final Thoughts on Herbal Wellness

Herbs are one of the simplest and most effective ways to boost the nutritional and medicinal quality of your food. Their traditional use spans thousands of years, and while modern science is still catching up in some areas, many of their benefits are now being validated by research. Whether you're seeking immune support, digestive relief or general wellness, nature’s medicine cabinet is full of options — and many of them are already in your kitchen.

How do you incorporate herbs into your life? Are there any you swear by for particular symptoms or rituals? Let me know in the comments — and if you’ve never grown your own herbs before, there’s no better time to start!

12 Signs You May Be Deficient in Zinc

Zinc is a crucial mineral that is found in every cell in the body. It's involved with growth, cell division, the immune system, bones and teeth, skin, the brain, the nervous system not to mention hormones – and yet over a third of people appear to be deficient in the Western world!

12 signs you may be deficient in zinc

  1. White spots or lines on your fingernails
  2. Pale skin
  3. Stretch marks
  4. Acne
  5. Dry hair
  6. Loss of appetite
  7. Poor immune system
  8. Diarrhoea
  9. Low sex drive
  10. Weight loss
  11. Loss of taste and sense of smell
  12. Insomnia

So if you’re suffering from sleep issues, frequent infections, eczema, psoriasis, frequent diarrhoea, hair loss, low sex drive or infertility – perhaps it’s worth checking your zinc levels? Those deficient in zinc may also find their sense of taste and smell affected, which isn't great when you want to explore lots of new foods on your Paleo diet!

How to get more zinc in your diet

There are lots of great natural, Paleo food sources of zinc. Oysters are one of the best sources, but red meat and seafood (especially crab) will also keep your zinc levels topped up. Of course, supplementing is always an option, but always try to get sufficient levels from natural food sources first. Also, don’t forget about vitamin D, as being deficient in vitamin D makes zinc less effective. It’s all about balance, as so many vitamins and minerals work together.

Several things can inhibit your bodies ability to absorb zinc, particularly phytates found in grains and legumes – yet another reason to stick to a Paleo diet and avoid processed neolithic foods!
Paleo Primal Zinc Supplement
Have you had your zinc levels checked? How did they fair? Do you eat lots of natural food sources of zinc, or do you supplement?

Are you deficient in zinc signs symptoms paleo diet

Why Zinc Deficiency Matters – Especially on a Paleo Diet

Zinc plays a role in hundreds of processes within the body, from cell repair and enzyme function to immunity, fertility and skin health. It's no wonder that even mild deficiencies can trigger noticeable symptoms like fatigue, hair loss, poor wound healing, and lowered libido.

For those following a Paleo lifestyle, zinc needs can generally be met through nutrient-dense whole foods – especially grass-fed red meat, organ meats, and shellfish like oysters and crab. These animal-based sources of zinc are also more bioavailable than plant-based alternatives, meaning your body can absorb them more efficiently.

If you're still showing signs of zinc deficiency despite eating well, it’s worth exploring whether other dietary or lifestyle factors might be at play. For example, excessive alcohol intake, chronic stress, gut issues, or a history of restrictive dieting can all impact zinc absorption.

It’s also important to remember that zinc doesn't work alone. It relies on key nutrients like vitamin D, magnesium, and B6 to do its job well. So focusing on a balanced, nutrient-rich diet is your best bet for preventing deficiency long-term.

Finally, if you're considering supplements, look for forms like zinc picolinate or zinc gluconate, and be mindful of not exceeding the recommended dose – more isn’t always better.

The Link Between Zinc and Hormonal Balance

One of the most underappreciated roles of zinc is its involvement in hormonal health. For both men and women, zinc plays a significant role in regulating key hormones, including testosterone, oestrogen and progesterone. For men in particular, low zinc levels are linked with reduced testosterone production, which can lead to fatigue, reduced muscle mass, and lower libido.

For women, zinc is equally important. It supports ovulation, reproductive health, and healthy skin — all crucial aspects of wellbeing that can be disrupted by deficiency. Zinc is also known to support thyroid function by aiding the conversion of thyroid hormones T4 to the active T3. This makes zinc a key player in energy, metabolism and even mood.

If you’ve been struggling with symptoms such as irregular cycles, PMS, or low energy, zinc may be a helpful nutrient to focus on — especially when consumed in combination with selenium and iodine, which are also vital for hormone regulation.

Zinc and the Immune System

Zinc's role in immune function is well established. It assists in the development and activation of T-lymphocytes, which are essential for mounting a healthy immune response. Zinc also helps the body fight infection more efficiently and recover from illness faster.

In fact, studies have shown that zinc lozenges may shorten the duration of the common cold if taken at the onset of symptoms. It's thought to work by preventing viruses from multiplying and binding in the nasal passages and throat.

If you find yourself constantly catching colds or experiencing slow healing after minor injuries, zinc could be part of the puzzle. Supporting your immune system through zinc-rich foods is a simple and natural way to bolster your body's defences.

Absorption Matters: How to Maximise Zinc Uptake

Getting zinc into your diet is only part of the equation — ensuring you absorb it properly is equally important. As mentioned earlier, phytates found in grains and legumes can inhibit zinc absorption. That’s one of the reasons why a Paleo approach, which naturally excludes these foods, is so effective at helping the body access vital minerals.

To further improve zinc uptake:

  • Pair zinc-rich foods with protein, especially animal protein, as this improves absorption.
  • Avoid consuming zinc with high amounts of calcium or iron at the same meal, as these minerals can compete for absorption.
  • If supplementing, take zinc on an empty stomach or with a light meal that’s low in competing minerals.

Also, look after your gut. Conditions like leaky gut, IBS, or low stomach acid can hinder nutrient absorption. Including gut-healing foods like bone broth, fermented vegetables, and collagen can support digestive health and improve your ability to absorb zinc and other minerals.

Top Paleo-Friendly Sources of Zinc

While oysters are the gold standard, there are many other Paleo-approved foods that contain generous amounts of zinc. Here's a handy list to keep in mind:

  • Oysters: The highest natural source of zinc by far.
  • Beef (grass-fed): Especially from cuts like chuck roast and shank.
  • Lamb: Another great red meat source rich in bioavailable zinc.
  • Chicken (especially dark meat): Contains a decent amount of zinc in an easily digestible form.
  • Pumpkin seeds: While plant-based, they still contain some zinc, particularly when soaked or sprouted to reduce phytates.
  • Cashews: Another moderate plant-based source, ideally consumed raw or sprouted.
  • Crab, lobster and other shellfish: Excellent sources that are also rich in other key nutrients like selenium.
  • Egg yolks: Provide small amounts of zinc along with healthy fats and fat-soluble vitamins.

For those following a strict Paleo template, focusing on quality meat and seafood should make it easy to meet your zinc requirements without needing to rely on supplementation.

How Much Zinc Do You Really Need?

Zinc requirements can vary depending on age, gender, and individual health factors. In Australia, the NRV (Nutrient Reference Value) recommends around:

  • 14 mg per day for adult men
  • 8 mg per day for adult women
  • Up to 11 mg per day for pregnant women

However, these figures represent baseline requirements. If you’re under significant stress, healing from illness, eating a limited diet, or consuming alcohol regularly, your needs may be higher.

Zinc is also lost through sweat, so those who exercise intensely or live in hot climates may benefit from a slightly higher intake.

When to Consider Testing

If you're concerned about potential deficiency, the most accurate way to test zinc status is through a plasma or serum zinc test ordered by your GP or naturopath. Be aware that results can be affected by inflammation, infection, or even the time of day, so context is important.

Hair mineral analysis is another tool some practitioners use, but it is less reliable and should be interpreted with caution. As always, symptoms and dietary habits should guide any decision to test or supplement.

Final Word on Zinc and Paleo Living

Zinc is a powerful micronutrient that plays an essential role in everything from immune function to skin clarity, hormonal balance and wound healing. It’s easy to overlook, yet a deficiency can subtly impact many aspects of health.

A well-planned Paleo diet — rich in meat, seafood and whole foods — makes it easier to meet your zinc needs naturally. So if you're experiencing any of the symptoms mentioned earlier, it might be time to reflect on whether your plate is delivering this vital mineral.

Have you noticed a difference after increasing your zinc intake? Do you rely on food, or have you found supplements helpful? Share your experience in the comments below!

Gout & The Paleo Diet

A common form of arthritis, Gout is a condition which can cause a lot of pain to sufferers and can have a highly negative effect on a person’s standard of life. It can be apparent in any joints of the body but is most widely found in the toe, knee and ankle. The signs of Gout are obvious as the area may become red in appearance and can be sore to tough or feel really stiff. It may be restricted to one joint in the body or may spread to other areas; Gout is an unpleasant condition in both the way it looks and feels. It can be mild or more serious and can even lead to the most simple of tasks being an uphill struggle.

The pain of Gout may disappear of its own accord after a couple of weeks, but it can return in the same area or other parts of the body. The areas where Gout appeared can become sore and red out with the attacks of Gout and it is more likely that those who suffer from Gout will also end up with kidney stones. If an area of the body become red, hot and sore, it is likely that this is an attack of Gout and it is important to seek medical attention and treatment, so it is dealt with quickly.

It is believed that Gout is caused by high levels of sugar in the body as this leads to high levels of Uric Acid in the bloodstream. The best way to decrease these levels is to avoid food which has high levels of sugar. As with all forms of arthritis, it is important to look closely at the diet and make changes towards a healthier lifestyle in order to reduce the symptoms and prevent the Gout from becoming a major problem. It is much safer and more effective to concentrate on a healthy diet and lifestyle than to turn to strong painkillers and anti-inflammatory tablets as a way of combating the illness. These may only help for a short period of time and won’t really get to the root of the problem.

Gout and the paleo diet health nutrition-min

As the Paleo diet is one which restricts the intake of sugary foods in favour of those which are high in protein and vitamins, it is believed that it can help to prevent Gout or reduce the signs for those who already suffer from the condition. The uric acid has to be restricted and this can be achieved with a healthy choice of foods, including animal fat which has a positive effect on the body.

It is also thought that a diet which is low in carbohydrates, as can be the case with the Paleo diet, can be a much healthier option to minimise the risk of suffering from Gout and other painful diseases. Carbohydrates are high in sugar, which is the main cause of Gout and by restricting this food group; there is a good chance of minimising the likelihood of suffering from the painful illness.

A diet which is very low in sugar is the best way to reduce the chances of suffering from Gout or minimise the symptoms for those who already suffer from the condition. A combination of the right foods and daily exercise will ensure that the risks of suffering from Gout and other illnesses are kept to a minimum.

The Role of Purines in Gout and Why Paleo Helps

When it comes to understanding Gout, one key term you’ll often come across is “purines.” These are naturally occurring compounds found in many foods, especially in organ meats, red meat, seafood, and alcohol (particularly beer). When the body breaks down purines, it produces uric acid — and when uric acid levels become too high, they can crystallise in joints, triggering painful Gout attacks.

However, it’s not as simple as just cutting out purine-rich foods. Studies have shown that the type of purines and the food matrix they come from matters. For instance, purines from vegetables don’t appear to increase the risk of Gout, while purines from processed meats and sugary beverages do. A Paleo diet naturally eliminates processed and refined foods, which means that while some natural purines remain, the diet tends to support better uric acid control overall.

Foods to Emphasise and Avoid on a Paleo Approach to Gout

To effectively manage Gout on a Paleo diet, it’s worth looking at specific food categories. Here’s a breakdown of what to include and what to limit:

Foods to Emphasise:

  • Leafy greens and non-starchy vegetables: These provide fibre and essential micronutrients without increasing uric acid.
  • Low-fructose fruits: Berries, especially cherries, are known for their anti-inflammatory and uric acid-lowering effects.
  • Pasture-raised meats and eggs: These provide essential proteins without the inflammatory additives found in processed meats.
  • Bone broth and collagen: These support joint health and are naturally low in purines.
  • Hydrating fluids: Staying well-hydrated helps the kidneys flush uric acid more effectively.

Foods to Avoid or Limit:

  • Organ meats: While nutrient-dense, they are very high in purines and best kept occasional for Gout sufferers.
  • Alcohol: Beer in particular is a major Gout trigger due to its purine content and effect on uric acid metabolism.
  • Fruit juices and sweetened drinks: Even natural juices are high in fructose, which is linked to elevated uric acid levels.
  • Refined carbs: These are not part of a true Paleo diet, but it’s worth reiterating — grains and sugar-laden products significantly increase inflammation and Gout risk.

Cherries and Other Natural Remedies for Gout

Cherries have gained attention in recent years for their potential to reduce Gout flare-ups. Studies suggest that consuming tart cherry juice or fresh cherries may help lower serum uric acid and reduce inflammation in the joints. This makes them a fantastic fruit to include on a Paleo plan aimed at managing Gout.

Other beneficial foods and supplements include:

  • Magnesium: Often deficient in modern diets, magnesium may help reduce Gout symptoms by calming inflammation and supporting kidney health.
  • Omega-3 fatty acids: Found in wild-caught fish, these fats are anti-inflammatory and support joint health.
  • Vitamin C: This vitamin can help lower uric acid levels when consumed in natural, whole food form like berries and capsicum.

Movement, Hydration and Lifestyle Matter Too

Diet is just one piece of the Gout puzzle. Lifestyle plays a huge role in preventing flare-ups and reducing their severity. Staying physically active helps regulate metabolism and circulation, which supports the clearance of uric acid. If you lead a sedentary lifestyle, blood flow can be sluggish, which may worsen joint inflammation.

Hydration is equally important. Aim to drink at least 2 litres of water daily, more if you’re active or live in a warm climate. Sufficient hydration helps your kidneys flush out uric acid, making it less likely to accumulate and crystallise.

Finally, aim to maintain a healthy weight. Carrying excess body fat can increase systemic inflammation and pressure on the joints, making Gout symptoms worse. The Paleo lifestyle, which focuses on nutrient density, whole foods, and steady energy levels, is an excellent framework for achieving and maintaining a healthy body composition.

Why Medication Alone Isn’t Enough

While medications like allopurinol or colchicine are often prescribed for managing Gout, they should not be seen as a long-term fix without lifestyle change. These medications may reduce pain or suppress uric acid production, but they don’t address the underlying dietary and metabolic imbalances that often cause the condition in the first place.

By using the Paleo diet as a foundation, many people find they can reduce or even eliminate their reliance on these drugs — especially when combined with consistent lifestyle changes like stress management, regular movement and improved sleep hygiene.

Monitoring Progress: When to Test Uric Acid

If you’ve started making changes to your diet and lifestyle to reduce Gout symptoms, it’s worth tracking your uric acid levels over time. Your doctor can order a simple blood test to assess serum urate. Ideally, levels should be under 0.36 mmol/L (or 6 mg/dL). If your levels remain high despite dietary improvements, further investigation or targeted supplementation may be necessary.

The Takeaway

Gout is a painful condition, but one that can often be dramatically improved — or even prevented — with smart nutritional and lifestyle strategies. A Paleo framework supports low sugar intake, minimal processed foods, and whole nutrient-dense meals that are ideal for managing uric acid levels and reducing inflammation.

If you’ve experienced Gout in the past or are currently managing it, know that relief may be closer than you think. With consistent changes in your approach to food, movement and hydration, long-term relief is not only possible but highly likely.

Have you found success managing Gout through Paleo? Share your experience in the comments below — your insights might help someone else find their way out of pain.

CLA & The Paleo Diet

Concluding my focus on common deficiencies, this week turns to CLA.

CLA stands for Conjugated Linoleic Acid and is the good trans-fat that occurs naturally in dairy and meat products – especially when animals have been grass-fed, another plus for the Paleo diet. In the stomach of animals such as the goat, sheep or cows millions and millions of tiny pieces of bacteria help the animal to digest its food. They also help to convert dietary linoleic fatty acids into saturated fatty acids. While this conversion takes time and several steps, one of those steps is to create CLA, some of this never actually gets fully saturated and will show up instead in the animals milk fat and body.

CLA paleo diet Conjugated Linoleic Acid-min

28 different CLA isomers – or structural arrangements of the molecules show in CLA rich animal fat.  This is very complex and different from the trans-fats created by partially hydrogenating vegetable oils. It is those lab created trans-fats that have a negative metabolic and health effect, while the CLA isomers you get from grass fed dairy and meat is more beneficial.

CLA has been touted as the “belly busting” trans fat with research in 2007 showing that in rats, supplementing their diets with CLA did not cause them to lose whole body fat, but it was found they became more insulin sensitive. When it came to supplementing CLA in mice diets it did cause rapid weight loss, but the increase in hepatic fat accumulation left the mice insulin resistant.

Many people have taken CLA as a supplement and it did seem to work for weight loss, but while the weight loss was good, at the moment we are not really sure what else it does to the body. Research into this further on different animals may help us better understand if there are any additional effects on humans. Are we more like mice or rats?
Primal Diet Supplement Vitamin Mineral Deficiency
The one thing that these studies did show was that hepatic fat accumulation or loss and body fat accumulation or loss is not always in the same direction. We are seeing hepatic fat loss but no weight loss and hepatic fat gain with rapid weight loss. Those who follow low carb diets insisting that this metabolic advantage allows them to eat thousands of calories and lose weight will love the little mouse’s result! While the study on the mouse is quite well known amongst those in the carb circle with the mouse eating as much as it wants without losing or gaining weight, this metabolism does come at a price – profound liver damage.

Tests were carried out to see what effect dietary supplements of CLA would have on the body mass index, and body fat distribution. 40 volunteers participated in a 12 week double blind study some received a CLA while other received olive oil. Body fat and abdominal and hepatic fat content was assessed with an overall finding that showed CLA supplements did not show any significant change in the volunteers BMI index or in their total body fat.

Best Natural Sources of CLA in a Paleo Diet

One of the key advantages of the Paleo lifestyle is its emphasis on whole, nutrient-dense foods — which happen to be the best way to obtain CLA. Rather than relying on synthetic supplements, which come with potential risks and inconclusive evidence, it's far more beneficial to get your CLA directly from food sources. But not all animal products are equal.

Why Grass-Fed Really Matters

Grass-fed and pasture-raised animals contain significantly higher levels of CLA than grain-fed counterparts. When animals consume a natural diet of pasture grasses (instead of soy, corn or grain-based feed), their digestive bacteria convert linoleic acid into more beneficial CLA isomers. This results in higher-quality meat and dairy with measurable health benefits for the consumer.

If you're eating beef, lamb, or goat as part of your Paleo plan, aim to source it from farms that guarantee grass-fed and finished practices. Similarly, full-fat grass-fed dairy (for those following a more Primal or flexible version of Paleo) will also yield higher CLA levels, particularly in butter, ghee and cream.

CLA-Rich Paleo Foods to Include

  • Grass-fed beef – Particularly cuts with visible fat and marbling
  • Pastured lamb – Lamb naturally contains high CLA levels, especially from animals reared on Australian pasture
  • Ghee or butter – When sourced from grass-fed cows, these fats are rich in both CLA and butyrate
  • Full-fat raw cheese and cream – Ideal if tolerated, especially when made from the milk of pastured animals
  • Wild game meats – Venison and kangaroo may also contain beneficial CLA, depending on their forage

Potential Health Benefits of CLA from Whole Foods

Unlike synthetic CLA supplements, naturally occurring CLA in whole foods appears to offer a range of benefits — without the potential drawbacks seen in clinical trials using isolated isomers. When consumed as part of a varied diet, CLA from grass-fed animal fat has been linked with:

  • Improved immune response – CLA may help modulate inflammation and enhance immune cell activity
  • Better blood sugar control – Animal studies suggest CLA may improve insulin sensitivity, though results are mixed in humans
  • Reduced tumour growth – Preliminary research indicates CLA may have anti-carcinogenic effects in certain types of cancers
  • Improved cholesterol profile – Some studies associate CLA-rich dairy fat with healthier HDL:LDL ratios

That said, more research is needed, particularly on the long-term effects of CLA-rich diets in humans — but getting these benefits from food rather than pills remains the safest and most evolutionary aligned option.

CLA and Weight Loss: Separating Hype from Reality

It’s easy to see why CLA gained popularity in the weight loss industry. Some studies in mice showed remarkable fat loss and changes in body composition — but translating these findings to humans hasn’t been straightforward. The mixed human results, especially with synthetic CLA supplements, are a reminder that what works in a lab doesn’t always replicate in real life.

Many supplement companies still tout CLA as a fat-burning miracle. But the reality is, in human trials, CLA appears to offer at best a modest reduction in body fat — often without a change in BMI or overall weight. More importantly, these synthetic supplements often use only one or two isomers of CLA, potentially missing out on the benefits of the full range found in real food.

How CLA Fits Into Your Paleo Strategy

If you’re already eating a Paleo diet rich in grass-fed meats, pastured fats, and avoiding processed foods and refined oils, chances are you’re already getting enough CLA to reap its potential benefits. There’s no need to supplement unless a specific deficiency or clinical condition has been diagnosed.

In fact, the real power of CLA lies in its synergy with other nutrients in whole foods — such as omega-3 fatty acids, fat-soluble vitamins (A, D, E, K2), and antioxidants. A well-constructed Paleo plate naturally delivers these in balance, supporting a healthier metabolism, improved energy, and possibly more stable body composition.

Tips for Boosting CLA Naturally

  1. Choose grass-fed and finished meats over grain-fed whenever possible.
  2. Incorporate animal fats like tallow, ghee and grass-fed butter in cooking, rather than seed oils.
  3. Support local and regenerative farms — often the best source of nutrient-dense, CLA-rich foods.
  4. If you include dairy, opt for raw or low-processed full-fat options from grass-fed sources.
  5. Reduce reliance on processed low-fat meats and factory-farmed cuts — these offer less nutritional return overall.

Final Thoughts

CLA, like many other nutrients found in natural animal fats, is a powerful example of how traditional eating patterns can offer benefits that modern diets often miss. While the supplement industry has tried to isolate and commercialise CLA as a magic bullet, nature continues to do it best — delivering CLA as part of a complex nutritional package in high-quality animal foods.

If you're following Paleo with an emphasis on real food and ethically raised meat, you're already on the right track. Supplementation may still be explored for specific therapeutic reasons, but when it comes to sustainable, safe intake — your dinner plate is your best ally.

Have you noticed a difference when switching to grass-fed meat and pastured fats? Share your story — I’d love to hear how it’s impacted your energy, weight, or overall health.

Do You Get Enough Iron in Your Paleo Diet?

Have you had your iron levels checked? Women especially need to be careful to ensure their diet contains sufficient levels, as deficiency can be dangerous.

What Does Iron Do?

As part of hemoglobin, iron plays an important role in the transport of oxygen around the body from the lungs to the other organs. It is also part of the process to produce new blood cells within the body and helps to remove carbon dioxide from the organs.

As well as these important functions, it helps to convert blood sugar to energy and is essential for the production of enzymes within the digestive system. Iron also plays an important role in the immune system and the recovery process after illness or strenuous exercise.

Food Sources of Iron

Most red meats are very good sources of iron particularly beef and lamb. However, the best meat to boost your supply is liver. A 100g serving of liver will provide over 100% of your recommended daily amount of the important dietary nutrient.

Mollusks are another great source of iron, with even higher concentrations than liver. You have a choice of several tasty mollusks, including:

  • Clams
  • Mussels
  • Oysters
  • Shrimp
  • Cuttlefish
  • Octopus
  • Do You Get Enough Iron In Your paleo diet primal sources deficiency supplement symptoms-min

Animals are not the only good sources of iron. Plenty of dark leafy vegetables contain good quantities of this important element. Spinach is the best, with 100g providing 20% of your daily value. Swiss chard, turnip greens and kale are other vegetables that can help to boost your iron levels.

Another source that is easy to overlook is dark chocolate. Nuts and pumpkin seeds are also great sources of iron, and make tasty snacks. You can use these to beat your chocolate cravings!

Problems Associated with Iron Intake

One of the main symptoms of iron deficiency is anaemia. This occurs when the stores of iron in the body deplete and it is no longer possible to maintain haemoglobin levels in the blood. This particularly affects children and pre-menopausal women. The common symptoms of anaemia include:

  • Fatigue
  • Dizziness
  • Pallor
  • Hair loss
  • Irritability
  • Weakness

In extreme cases, deficiency can be fatal so it is important to ensure you consume sufficient quantities of this essential nutrient. Usually though, an increase in iron intake will restore your iron levels to normal.

Iron overdose is also potentially fatal, and often the first symptoms are stomach ulcers, followed by nausea and vomiting. The pain can then abate before the iron passes into the internal organs, particularly the brain and liver.

Iron is an extremely important nutrient that plays an important role within your body. Avoid the risk of anaemia and deficiency by making sure you eat plenty of the great iron-rich foods. This will keep your body in top shape and you will certainly feel better for it.

How Iron Absorption Works

Understanding how your body absorbs iron is crucial for making the most of the iron-rich foods in your diet. There are two types of iron: haem iron, which comes from animal products, and non-haem iron, which is found in plant-based sources. Haem iron is far more easily absorbed by the body, which is why meat sources are generally more effective in boosting your iron levels.

However, certain food pairings can enhance or inhibit the absorption of iron. For example, consuming foods rich in vitamin C alongside iron-rich foods can significantly increase non-haem iron absorption. A squeeze of lemon juice over sautéed spinach or a side of capsicum with your steak can make a noticeable difference. Conversely, tannins found in tea and coffee, calcium in dairy, and phytates in some grains can inhibit absorption if consumed at the same time as iron-rich meals.

Signs Your Iron May Be Low

In addition to clinical symptoms like fatigue and pallor, there are other subtle signs that your iron levels might be less than optimal. These include:

  • Shortness of breath during mild activity
  • Cold hands and feet
  • Frequent headaches
  • Restless legs, particularly at night
  • Brittle nails or spoon-shaped nails
  • Cravings for non-food items like ice or dirt (a condition known as pica)

If you’re noticing any of these signs, it might be time to request a blood test from your GP. In Australia, a basic iron study is often bulk-billed, making it easy to stay on top of your health without added costs.

Who is Most at Risk of Iron Deficiency?

While anyone can become iron deficient, certain groups are more vulnerable:

  • Women of childbearing age – due to monthly blood loss from menstruation
  • Pregnant women – who have increased iron needs to support the growing baby
  • Vegetarians and vegans – as plant-based diets may not include enough highly bioavailable iron
  • Athletes – especially long-distance runners, due to increased red blood cell turnover
  • People with gastrointestinal conditions – such as Coeliac disease or IBS, which can affect nutrient absorption

Understanding your personal risk factors can help you make better dietary and lifestyle choices to support your iron levels.

Supplements: When Food Isn’t Enough

While getting nutrients through whole foods is generally preferred, there are situations where iron supplementation is necessary. This should only be done under medical supervision, as iron supplements can be harsh on the digestive system and may cause constipation or nausea.

Iron supplements are typically prescribed in the form of ferrous sulfate, ferrous gluconate, or ferrous fumarate. Some people may respond better to one type over another, so it’s worth discussing options with your healthcare provider. If you’re Paleo and already eating plenty of meat and leafy greens, supplements may not be necessary—but it’s always best to check with a professional if you have any concerns.

Boosting Iron Naturally

If you want to keep things as natural as possible, here are some easy ways to get more iron into your everyday Paleo meals:

  • Add sautéed chicken liver to minced meat dishes or pâté to your lunchbox
  • Top salads with grilled lamb or beef strips, sunflower seeds, and lemon dressing
  • Snack on a small piece of dark chocolate (minimum 70% cacao) and a handful of raw pumpkin seeds
  • Include more iron-rich leafy greens like kale and beet greens in your daily meals
  • Use cast iron cookware, which can slightly increase the iron content of your meals

These simple swaps and additions can make a big difference to your overall iron intake without needing to overhaul your diet.

Getting Your Iron Levels Tested in Australia

If you’re unsure where you stand, it’s worth booking in with your GP for a simple blood test. A full iron study will usually include serum iron, transferrin saturation, ferritin, and total iron-binding capacity. Ferritin is often the most telling marker, as it reflects stored iron in the body.

Make sure you request a copy of your results and discuss them thoroughly. If your levels are borderline, you might be able to correct them with dietary changes alone. If they’re low, your doctor will talk you through your options, which could include supplements or further investigation into underlying causes.

Don’t Ignore Your Iron

Low iron isn’t just about tiredness. It can affect your ability to concentrate, your immune function, and even your mood. And for women, in particular, managing iron levels can be a key part of managing hormonal balance and energy throughout the menstrual cycle.

As part of a Paleo lifestyle, it’s easy to eat well and meet your nutritional needs—especially with the emphasis on real food, quality protein, and nutrient-dense vegetables. But even the best diets can fall short if you don’t listen to your body. If you’re feeling “off” or just not as energised as usual, consider whether iron could be a piece of the puzzle.

Have you ever had your levels checked? How were they?

Antioxidants & The Paleo Diet

Antioxidants are essential substances in the body, as they are known to protect cells from damage caused by chemicals, pollution and radiation. Some of the known antioxidants are Vitamin A, C and D as well as lycopene and selenium. It is important to have a diet which is rich in these antioxidants as it can really improve our health as well as our appearance. The kinds of foods which are high in antioxidants include vegetables, fruit, fish and nuts. These contain different types of antioxidants and offer many other benefits to the body.

As the Paleo diet contains foods which are highly rich in antioxidants, it is a good diet to follow in order to feel and look at our healthiest. We are eating as much as four times less of the amount of antioxidants our ancestors consumed, which is why our nation is becoming increasingly unhealthy and overweight. There are many people who eat other foods such as cereals, instead of fruits and vegetables and although they may be low in fat, they do not contain the amount of antioxidants we require to maintain a healthy diet.

There are a number of benefits to eating a diet which is full of antioxidants, including giving us a clearer complexion, helping us to maintain a healthy weight and reducing our likelihood of suffering from serious illnesses such as cancer and diabetes. It is therefore hugely important to analyse our diets to ensure we are eating all of the right foods.

The key is not only to eat a diet which is rich in antioxidants but also to ensure there is the right balance of antioxidants and that you are consuming a wide range of these so you are enjoying the full health benefits they can offer. There are a large number of antioxidants to be found in fruit and vegetables, whereas fish and meat have less but are still packed with other kinds of goodness. It is vitally important when following the Paleo diet to get the mix right so you are consuming as many different antioxidants as possible, as they all have different health benefits. The wider the range of antioxidants, the stronger the barrier is to any nasty pollution to our bodies, which can be hugely detrimental.

Antioxidants and the Paleo Diet

The great thing about foods which are rich in antioxidants is that they are also beneficial in other ways and are very low in fat so you can lose lots of weight while becoming as healthy as possible. A good way of ensuring you consume a high amount of vegetables and fruit is to use a juicer to mix them up as this will help you get the variety and is a much easier way to digest them. It means you are getting the whole goodness of the fruits and vegetables as you are eating every part of them, rather than discarding of parts of them.

If you like to enjoy the odd snack, nuts and seeds are a good way to ensure you are eating a lot of antioxidants, rather than eating sugary snacks and crisps, which have the opposite effect. In addition to consuming foods which are rich in antioxidants, there are also supplements which can be taken to boost the amount of these being digested in the body. It is more important to get the antioxidants from our foods, but there may be days when this isn't possible, so supplements are a good alternative at these times.

There are foods which may claim to contain antioxidants but the best way to ensure you are getting it right is to follow the Paleo diet, as these foods have been well researched to show their health benefits. If you follow a plan such as eggs for breakfast, chicken salad for lunch, salmon and vegetables for dinner and nuts or seeds for your snacks, you will soon notice a difference in your appearance, how you feel and the amount of weight you lose.

Maximising Your Antioxidant Intake on a Paleo Diet

To make the most of the antioxidant benefits within the Paleo lifestyle, variety is key. Different foods contain different types of antioxidants — and consuming a rainbow of fruits and vegetables is one of the easiest ways to ensure your intake is broad and balanced. From the vibrant reds of tomatoes (rich in lycopene) to the deep greens of kale (full of lutein and zeaxanthin), colour can be a helpful indicator of antioxidant content.

Incorporating these foods doesn't have to be complicated. Start the day with a spinach and mushroom omelette, snack on a handful of blueberries and almonds, and enjoy roasted sweet potato with rosemary and olive oil at dinner. These meals not only nourish but provide a consistent supply of antioxidants that support immune function, reduce inflammation, and protect cells from free radical damage.

Common Antioxidant Compounds and Their Sources

Here are some of the most powerful antioxidants and the Paleo-friendly foods they’re found in:

  • Vitamin C: Found in citrus fruits, capsicum, strawberries, and broccoli. It helps regenerate other antioxidants in the body and supports immune health.
  • Vitamin E: Present in almonds, sunflower seeds, and spinach. It protects cell membranes from oxidative stress.
  • Beta-carotene: Abundant in carrots, sweet potatoes, and pumpkin. This precursor to Vitamin A is essential for skin, vision, and immune function.
  • Selenium: Found in Brazil nuts, seafood, and eggs. It supports thyroid function and boosts antioxidant activity.
  • Lycopene: Rich in tomatoes and watermelon. This antioxidant has been studied for its role in heart health and cancer prevention.
  • Flavonoids: Present in berries, onions, and green tea. These compounds help to lower inflammation and may reduce the risk of chronic disease.

Why Antioxidants Matter More Than Ever

Modern life exposes us to more oxidative stress than ever before. Environmental pollution, poor sleep, processed food, alcohol, and chronic stress all increase the production of free radicals in the body. Antioxidants work to neutralise these damaging compounds, helping to prevent premature ageing, support brain health, and maintain cardiovascular integrity.

By following a Paleo approach, you naturally reduce your intake of inflammatory foods and increase your exposure to nutrient-dense, antioxidant-rich whole foods. It’s not just about avoiding damage — it’s about proactively supporting your body’s ability to repair, rejuvenate, and thrive.

Preparing Antioxidant-Rich Meals Without Losing Nutritional Value

Some cooking methods can enhance antioxidant availability, while others may reduce it. For example, lightly steaming broccoli helps retain more of its Vitamin C content than boiling. Cooking tomatoes increases the bioavailability of lycopene, while sautéing leafy greens in olive oil can improve absorption of fat-soluble vitamins like A and E.

To preserve antioxidant levels, try these tips:

  • Use gentle cooking methods such as steaming, roasting, or light sautéing.
  • Store produce in a cool, dark place and consume it quickly to reduce nutrient loss.
  • Combine healthy fats with your vegetables to boost absorption of fat-soluble antioxidants.

Can You Have Too Many Antioxidants?

While whole food sources of antioxidants are incredibly beneficial, it is possible to overdo it with high-dose supplements. Mega-dosing certain antioxidant vitamins can disrupt the body’s natural redox balance and may even hinder the beneficial effects of exercise-induced stress adaptation. This is why real food is the best source — it comes packaged with fibre, enzymes, and co-factors that help the body absorb and use these nutrients effectively.

Final Thoughts on Antioxidants and Paleo Living

Living the Paleo lifestyle naturally aligns with a diet rich in antioxidants. By prioritising fresh, seasonal, and colourful produce — along with quality proteins and healthy fats — you’re giving your body the tools it needs to stay strong, energised, and resilient. Antioxidants are a foundational part of this equation, supporting everything from radiant skin to long-term disease prevention.

If you’re looking to improve your health with minimal effort, start by adding just one extra serve of brightly coloured vegetables to each meal. Your body — and your future self — will thank you.

What are your favourite antioxidant-rich Paleo meals? Share your go-to recipes or tips in the comments below — I’d love to hear how you keep your meals vibrant and nutrient-dense!

7 signs you’re dairy intolerant

Dairy is a huge dividing issue in the paleo world. Strict paleo would omit dairy, but a lot of people take a more primal approach and include good quality dairy in their diet. My study showed most people who identify with paleo do in fact consume some dairy. The deciding factor here is if you are dairy intolerant or not. And how would you know?

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Whilst not scientific, there are a few warning signs that will give you a pretty big clue you don’t tolerate dairy well. But what is it in the dairy that may not agree with you? Well, it’s not as simple as saying it’s the dairy, you could well have a reaction to the lactose, or the casein contained in dairy.

Today, I'm going to look at a Lactose Intolerance specifically, as this is the dairy component that seems to be most troublesome for so many people. Whilst Northern Europeans seem to tolerate lactose fairly well due to a long, long history of doing so, in other populations most people are lactose intolerant.

What does lactose intolerance mean?

Simply, this occurs when you stop making the enzyme lactase, which is required to digest lactose. Without lactase, bacteria will metabolise the lactose instead. Whilst not a serious condition, it is going to be uncomfortable and frustrating for the unwitting dairy consumer.

So what are the symptoms?

1. Symptoms are going to centre around your digestive system, so look out for:

2. Bloating

3. Gas…. Say no more

4. Crams and pains in your abdomen

5. How to put this nicely… loose bowel movements, sometimes very loose

6. Strange noises coming from your digestive system

7. In severe cases vomiting

8. Unexplained tiredness

Important to note is how soon they symptoms came on after consuming the dairy? And what type of dairy was it?

What next?

If you suspect you may be intolerant to dairy, you need to find out.

The best way to test this is by an elimination diet. No dairy whatsoever for 30 days. See how you feel, are the symptoms still there? If you've been symptom free, you can test this further by gradually introducing back in certain dairy products. I've heard some people will be fine with hard cheeses for example, but not soft cheese. Whatever you introduce, make sure it’s in isolation, and wait at least three days before bringing another dairy variable into the mix. You can experiment with raw dairy, fermented dairy, perhaps you’ll find clarified butter; ghee has a different impact on you.

Do you suspect you're dairy intolerant? Do you consume it?

7 Ways to Make Your Desk Job Healthier

In an ideal world, none of us would have jobs in offices or at desks, and we’d all have the day free to roam the land, walking miles to hunt for tonight’s dinner or digging in the vegetable garden. Sadly, real life isn't that simple – and many of us rely on the jobs we have to provide ourselves with good quality, healthy foods to put on the table of an evening.

We know the health impacts long periods of sitting at a desk can bring about, so here are seven things you can do to make this kind of work healthier.

1.       Take a movement break every hour

If your job forces you to sit still for most of the day, it’s important you take the time to move as often as you can. Try and schedule a five minute ‘movement break’ every hour, where you go for a walk and stretch. This will help to counteract the negative impact on your posture and muscle alignment of long periods of sitting down.

7 Ways to Make Your Desk Job Healthier office work cubicle paleo diet-min

2.       Walk to work

If you’re lucky enough to live within a reasonable distance to your workplace, why not walk (or even better, run) there once or twice a week?

3.       Take the stairs

Simple things like taking the stairs instead of the lift can make a real difference, especially if your office is located on a high floor. If you can, why not incorporate some stair sprints into your breaks?

4.       Take lunch outside

Whenever the weather allows, take yourself outside for some fresh air in your lunch break. It will give you a much needed break from technology and artificial light, as well as give you a real boost of vitamin D.

5.       Get a light filter

If you’re concerned about the levels of blue light you’re taking in by staring at a computer, why not try a blue light filter for your screen?

6.       Stand up / treadmill desks

Your boss may take some convincing on this one, but why not recommend standing / treadmill desks for the workplace?

7.       Grounding mats

Grounding, or earthing, mats are brilliant if you want to get more connected with the earth. They slip under your desk easily – read more about them here

There we have it – seven simple ways to make your desk job much healthier. Have I missed anything? If you work in an office, what steps do you take to make it a healthier environment?

What’s so special about grass fed beef?

Grass fed beef gets plenty of recognition on the Paleo diet, and rightly so. We know our ancestors would have undoubtedly eaten copious amounts of wild fed ruminants; not the sort that were shuttled in their droves into giant feed-lots, devoid of natural light and space to roam, and fed with industrialised slop made from genetically modified corn, barley and soya. But, ideology aside, what is it that actually makes grass fed beef superior to ‘modern’ grain fed beef? Is it worth paying extra for – sometimes double the price? In a short answer, yes. And here’s why…

What's so special about grass fed beef paleo primal health benefits-min

As the demand for beef (and meat in general) rose significantly throughout the 20th century, ‘farmers’ began to reassess their production methods with one goal in mind. Profit. These beef barons were prepared to stop at nothing to decrease the production costs of each cow, with no concern for the animals’ welfare or for the welfare of the people eating the meat; and thus, factory farming was born. There were, of course, many who still wanted to do things the right way, and a divide became apparent. As factory farming has developed throughout the years, and cheaper, nutrient void food has become more available, this divide has become significantly greater.

One reason we eschew grains on the Paleo diet (apart from lectins, gluten and phytic acid), is the distinct lack of nutrient density that they offer in comparison with whole foods. If you genetically modify these grains, the nutrient density becomes even lower; practically non-existent. When cattle are fed a diet that is so devoid of nutrients, the meat they offer is therefore much less nutritious than that of an animal fed on a natural diet. This shows in the nutritional profiles of grass fed vs grain fed meat; grass fed is significantly higher in vitamins (in particular B vitamins, vitamin E, vitamin K and vitamin B12), minerals (including magnesium, selenium, zinc and calcium), CLA and Omega 3. We’ll come on to that last one again shortly. The lifespan of the cows also plays a part in the nutrients they offer; as factory farmed cattle have a much shorter lifespan (as they are overfed and under-exercised so that they reach the slaughter house in double quick time), they do not have time to build up the nutritional profile that they should do naturally. Quite simply, unhealthy diet + overeating + lack of exercise = nutritionally depleted beef. The same formula would also mean a nutritionally depleted human as well, which isn't really much of a shock.

We've spoke about omega 3 and omega 6 before, and how it is important to maintain as close to an even ratio as possible to reduce inflammation in the body. Thanks to their diet, grass fed beef is significantly higher in omega 3 than its grain fed counterpart. On average, grass fed beef has a ratio of around 2.5/1 (omega 6:omega 3). Depending on the grasses they graze on, it can be as low as 1:1. The ratio of grain fed beef, on the other hand, can exceed 20:1.

To decrease the production time, factory farmed cows are fed artificial hormones to fatten them up more quickly. The presence of these hormones have been linked to hormone irregularities in the humans who eat a lot of grain fed beef – which is another reason to source your meat carefully.

To summarise, grass fed beef is better for you, better for the environment, better for the economy, and better for the animals themselves. It’s the way that beef should be eaten, but sadly, it is expensive. If you are limited in how much grass fed beef you can buy for financial reasons, opt for leaner cuts of meat when you buy grain fed. There will be less of an omega 3:6 imbalance as the all-round fat content is lower. Toxins are also stored in the fatty deposits of the animals, so by choosing leaner cuts you’ll minimise the toxins that you consume. If you’re completely against buying grain fed, look for cheaper cuts of meat like shin and chuck roast, and cook them slowly. Offal is a great bet too.

Do you eat grass fed (or pastured) meat? Is it important to you?

The Impact of Grass Fed Beef on the Environment

Aside from the obvious health benefits, choosing grass fed beef also has a significant impact on the environment. Regenerative farming practices, which are often used by grass fed producers, help to restore soil health, promote biodiversity, and reduce carbon emissions. When managed correctly, pasture-raised cattle can even sequester carbon in the soil through natural grazing patterns, turning farming into a solution for climate change rather than a contributor.

In contrast, factory farming operations tend to produce significant greenhouse gas emissions, pollute waterways through chemical runoff, and destroy local ecosystems by clearing land for monoculture feed crops. Supporting farms that practise rotational grazing and maintain healthy pasture ecosystems is a vote for sustainability and the long-term health of our planet.

Animal Welfare and Ethical Considerations

One of the most compelling reasons to choose grass fed beef is the improved welfare of the animals. Cattle raised on pasture are free to roam, graze, and express natural behaviours, which is a far cry from the confinement and stress found in intensive feedlot systems. Animals that are treated humanely are generally healthier and less prone to disease, reducing the need for antibiotics and other chemical interventions.

Ethical farming respects the life of the animal and provides conditions that align with nature. For many Paleo adherents, this alignment is an important part of the lifestyle — choosing food that honours both our health and the integrity of the natural world.

Decoding Labels: What to Look For

When shopping for beef, it's not always easy to know what you're getting. Terms like “grass fed,” “grass finished,” and “pasture raised” can be confusing. Ideally, you want to look for 100% grass fed and finished beef, which means the animal was raised on pasture its entire life and not switched to grain in the final stages of fattening up. “Grass fed” alone doesn’t always guarantee this, as it can still include a period of grain finishing unless explicitly stated otherwise.

In Australia, producers are increasingly transparent, and many will provide additional information on their packaging or website. Look for certifications or producer notes that mention rotational grazing, no hormones, no antibiotics, and sustainable farming practices. Better yet, buy directly from local farmers or trusted butchers who can tell you about the origin of the meat.

The Taste Difference

Many people notice a clear difference in flavour between grass fed and grain fed beef. Grass fed beef typically has a richer, more complex flavour profile, often described as slightly “gamey” or earthy. This is due to the animal’s natural diet and slower growth rate. The fat also has a different appearance — often more yellow in colour due to the higher beta-carotene content — and the meat itself is leaner and firmer.

While grain fed beef is usually softer and milder (due to higher fat marbling and rapid growth), it lacks the nutrient density and depth of flavour found in grass fed varieties. If you’re new to grass fed beef, it may take a few meals to adjust to the difference — but many find they prefer it once their palate adapts.

Cooking Tips for Grass Fed Beef

Because grass fed beef is leaner than grain fed, it can be less forgiving when overcooked. To get the most out of your grass fed cuts, consider the following tips:

  • Cook low and slow: For tougher cuts like chuck, shin, or brisket, slow cooking helps break down connective tissue while preserving moisture.
  • Don’t overcook steaks: Grass fed steaks are best enjoyed medium-rare to medium. Use a meat thermometer to ensure accuracy.
  • Rest the meat: After cooking, let the meat rest to allow juices to redistribute evenly.
  • Marinate for tenderness: A light marinade with olive oil, vinegar, and herbs can help tenderise lean cuts before cooking.

Adapting your cooking technique slightly can ensure you’re getting the most out of your investment and enjoying every bite.

Making It Work on a Budget

If the cost of grass fed beef is a concern, there are still ways to make it fit into your weekly shop. Start by prioritising quality over quantity. You may not be able to afford it every day, but even a few meals per week can make a difference. Stretch smaller amounts of beef further by combining it with lots of vegetables or using it in soups, stews, and curries.

Cheaper cuts like beef cheeks, oxtail, or liver are not only more affordable but often more nutrient-dense than prime cuts. Liver in particular is one of the most nutrient-rich foods you can eat, and grass fed liver is in a completely different league nutritionally compared to grain fed.

You can also consider buying in bulk from a local producer or butcher. Purchasing a quarter or half a cow is often significantly cheaper per kilo and gives you a variety of cuts to experiment with. Many producers also offer meat boxes or subscription services, which can help you plan meals and stay within budget.

Supporting Local and Regenerative Farms

When you choose grass fed beef, you’re often supporting small to medium-sized local farms that prioritise regenerative practices. This keeps your money within the local economy and encourages farmers to continue ethical, sustainable methods of raising livestock. Building a relationship with your local producer also gives you insight into how your food is raised — something that is completely lost when shopping from large supermarket chains.

Some farms also offer farm tours or open days, which can be a great way to connect with your food, meet the animals, and learn more about the process from paddock to plate. It’s a fantastic way to educate children about where their food comes from and to build a deeper respect for the meat you eat.

A Conscious Choice

Ultimately, grass fed beef is about more than just nutrition. It represents a return to traditional, respectful food systems — ones that care for the land, the animals, and our own health. It aligns perfectly with the principles of the Paleo diet, which champions real, whole, natural foods eaten in their most unprocessed form. While it may require a bit more effort and investment, the benefits for your body, the environment, and your conscience are well worth it.

Can Asthma Trigger Allergies?

A year or so after developing asthma out of the blue, something strange started to happen to my skin.

At completely random intervals, I started to notice my skin would be covered in small red hives. I changed washing powder, re-washed everything and it made no difference. I wondered if it was what I was eating, so I made myself eat lots of healthy raw veggies. I loved tomatoes, so they tended to be the main thing I’d eat more of to get rid of these bizarre hives. But oddly, they’d get worse. The hives got bigger and bigger and I was completely covered, head to toe in huge angry red hives.

I remember one day I had a terrible hangover, and as well as the headache, woke up with the worse hives I’d ever had competing for space on my skin. I’d drunk wine plenty of times before – what could possibly be causing this? The hives would gradually reduce and either disappear for a while, or suddenly and inexplicably get large and angry again.

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Around this time I had a bit of a headache and reached for some ibuprofen. I hadn’t taken it for a while, but it had always been really effective. Pretty much straight after my eyes got really really itchy. I looked in the mirror to see my eyelids had swollen up – I looked like I’d been in a fight! I went to an out of hours medical centre and was given anti-histamine, and it didn’t take long for the swelling to go down. I was told that I must avoid Non-Steroid Anti Inflammatory drugs (NSAID’s) such as aspirin and ibuprofen and that the reaction is likely to get worse with each anaphylactic incident. Great.

It was easy to avoid aspirin and ibuprofen, but the hives kept randomly appearing, so I was referred to an allergy specialist. It was quickly confirmed that Salicylates were causing the hives. I was shown two lists of food, one contained ALL of my favourite foods like tomatoes, cucumbers, capsicum, zucchini and watercress. I estimated about 80% of my diet was on the first list she showed me. The second list, wasn’t food I especially cared for. As you can probably guess, the first list was food high in salicylates. The doctor explained salicylate tolerance as being like a bucket. You can have these foods, but one your tolerance bucket is full, you’ll have a reaction. Keep the bucket low and you can enjoy them in moderation. I now rarely eat these foods and thankfully haven’t had any serious hive episodes since. When I notice red marks starting to appear on my skin, I’m really careful to completely avoid foods even containing moderate levels of salicylates, and I find my skin clears up.

Fortunately with the anaphylaxis, it’s easy to avoid and I’ve only had one (albeit very serious) anaphylactic incident since – an experience I don’t intend to repeat.

I’ve read a lot about asthma and allergies happening at the same time (for example an allergic reaction causing asthma symptoms), but anecdotally I think once you become susceptible to asthma, you turn on the switch to allergy susceptibility. I’d love to hear your experience of asthma and allergies. Do you have asthma and allergies? Did they both start happening at a similar time in your life?