Health Archives - Page 7 of 13

Do you Get Enough Cobalt Vitamin B12 paleo diet primal deficiency supplements-min

Are You Getting Enough Cobalt?

Cobalt forms part of the structure of vitamin B12, which makes it an essential dietary mineral. In its inorganic form, cobalt is also an active nutrient for bacteria, algae and fungi, which means that it can help to maintain the balance of the natural bacteria within your body, as well as all of the other bodily functions that it is involved with.

The human body can only absorb cobalt in the form of vitamin B12.

What Does Cobalt Do?

Cobalt is one of the constituent elements of vitamin B12, which makes it essential for us to consume. It is an enzyme catalyst, important for the nervous system and healthy blood cells. Vitamin B12 is also involved with the production of DNA in the body, ensuring that new cells form correctly. Vitamin B12 deficiency can lead to megaloblastic anemia, which makes sufferers tired and weak, and some mental problems, such as mania and depression.

Some cobalt is stored in the blood supply within the body, where it helps iron absorption and the building of red blood cells. One of the signs of cobalt deficiency is high concentrations of iron in the serum. People suffering from anemia can help their condition by increasing their cobalt intake.

Food Sources of Cobalt

Cobalt is available from both plant and animal sources. Some of the best plant food sources are green leafy vegetables and apricots. Organ meats are a better source of cobalt than muscle, so hearts, kidneys and livers are good foods to boost your cobalt intake. Other cuts of meat do contain cobalt, but in lower quantities.

As cobalt is present in vitamin B12, you can also boost your natural resources with foods that are high in this vitamin. Some of these include:

Clams, Oysters and Mussels
Liver
Fish
Beef
Crabs and Lobster
Lamb

Another, possibly surprising, source of vitamin B12 is the human digestive system. When the bacteria in the human gut has a supply of cobalt and certain other nutrients it can produce vitamin B12. In some cases, this could be sufficient to fulfill the dietary requirements.

Problems with Cobalt Intake

It is difficult to overdose on vitamin B12 – as a water-soluble chemical; any excess will generally pass out of the body. However, it is occasionally possible to ingest too much and this can lead to numbness or tingling in the arms or face. Other symptoms include insomnia, anxiety or rashes. High levels of vitamin B12 can exaggerate certain medical conditions, such as hyperthyroidism or mitral valve prolapse.

Cobalt is an essential nutrient that is vital for the health of your body and is a major part of vitamin B12 that is all essential to your health. Make sure you eat enough of the foods that contain these to keep your body in its prime. Eat plenty of red meat and seafood to top up your cobalt levels and you will certainly feet better for it.

How are your mineral levels? Have you ever had them checked?

Fertilise Yourself eBook Nat Kringoudis-min

Fertilise Yourself – The Natural Fertility Guide

I was so inspired when I met Natalie Kringoudis at the Low Carb Down Under seminar series a few months ago. Natalie is a fertility guru, and Doctor of Chinese Medicine and Acupuncturist. She spoke at the Melbourne seminar about Fertility, and how so many couples who appear to be infertile, are able to conceive, by making changes to their diet and lifestyle.

She spoke at length about the difficulties many couples encounter, and how conditions like Polycystic ovary syndrome (PCOS), can make it a lot harder for some women to conceive. It’s really refreshing to see a completely natural approach to health issues, instead of immediately reaching for medical intervention – when in some cases diet and lifestyle can make all the difference.

Natalie has a centre for Women’s Health & Natural Fertility in Melbourne, Australia – and has written an ebook, “Fertilise Yourself”, to help even more people.

Fertilise Yourself is a complete “how to” ebook, breaking down the foods that will help – and hinder your fertility. It also includes recipes to help build fertility and a fertility shopping list. The ebook is packed with advice on natural fertility, that you won’t find any where else. “Fertilise Yourself” is designed to help anyone get fertility fit, as even if you aren’t looking to conceive yet, fertility is an indicator of overall health. It’s never too soon to start to prepare your body for fertility.

So, if you’re looking for natural ways to improve your overall health and wellbeing, hormones and fertility – you might be interested to check out “Fertilise Yourself”.

Understanding the Modern Fertility Crisis

In recent years, more couples than ever have struggled with fertility issues. While medical advances have made it easier for many to conceive, the rise in infertility rates cannot be ignored. Environmental toxins, processed food consumption, poor sleep, chronic stress, and sedentary lifestyles all play a role in disrupting hormonal balance — which is crucial for both male and female fertility.

In this context, the holistic approach championed by practitioners like Natalie Kringoudis becomes incredibly valuable. Rather than treating fertility challenges as isolated medical conditions, her philosophy is about improving the body’s natural state of balance and health. This aligns perfectly with the Paleo lifestyle, which focuses on reducing inflammation, eating whole foods, and living in tune with our evolutionary biology.

The Fertility-Hormone Connection

Hormones are chemical messengers that regulate almost every aspect of fertility, from ovulation to libido. Unfortunately, many common dietary habits and environmental exposures can throw hormone levels out of balance. For example, excessive sugar intake can spike insulin and cortisol levels, which in turn may suppress reproductive hormones like progesterone and luteinising hormone.

Endocrine-disrupting chemicals (EDCs), commonly found in plastics, personal care products, and household cleaners, also interfere with the natural rhythm of fertility hormones. A nutrient-rich, toxin-aware lifestyle – as promoted in “Fertilise Yourself” – is a powerful counter to these modern-day threats.

Paleo Eating to Support Fertility

One of the most significant benefits of adopting a Paleo diet is the stabilisation of blood sugar levels and reduction in systemic inflammation. By eliminating processed grains, refined sugars, and industrial seed oils, you provide your body with a cleaner internal environment for hormonal regulation.

Natalie’s ebook highlights the importance of nutrient-dense foods such as:

Leafy greens: Rich in folate and calcium, which are essential for egg health and ovulation.
Healthy fats: Avocados, olive oil, and coconut oil support hormone production and balance.
Organ meats: Liver is a powerhouse of vitamin A, iron, and B12, all crucial for fertility.
Wild-caught fish: Omega-3 fatty acids reduce inflammation and support foetal brain development.

Incorporating these foods into your daily routine can help nourish your reproductive system and restore hormonal harmony — naturally and effectively.

Managing PCOS with Lifestyle Changes

Polycystic ovary syndrome (PCOS) is a leading cause of infertility and is often associated with insulin resistance. Many women with PCOS report significant improvements by reducing carbohydrates, eliminating gluten, and increasing their intake of anti-inflammatory whole foods. A Paleo template is especially well-suited to this, as it promotes nutrient density without relying on processed carbohydrates or sugars.

Exercise, stress management, and sleep also play a key role. High-intensity workouts, yoga, and adequate rest all support healthy insulin sensitivity and cortisol regulation – both critical for managing PCOS symptoms.

Pre-Conception Isn’t Just for Women

While much of the fertility conversation focuses on women, it’s important to remember that men contribute 50% of the DNA. Male fertility can be compromised by nutrient deficiencies, exposure to toxins, and oxidative stress. The Paleo diet helps combat this by supporting antioxidant status through foods rich in zinc, selenium, vitamin C, and vitamin E.

Simple lifestyle shifts like reducing alcohol, quitting smoking, prioritising sleep, and managing stress can improve sperm quality significantly. In fact, many natural fertility clinics, including Natalie’s, now offer support and guidance for both partners, acknowledging the shared responsibility in the fertility journey.

The Link Between Fertility and General Health

Fertility is not a standalone issue – it’s a barometer of your overall health. Regular ovulation, balanced menstrual cycles, and libido are signs that your body is functioning well. When these signs are off, it’s often an early indicator of deeper imbalances.

This is why “Fertilise Yourself” is relevant even if you’re not trying to conceive. Building fertility is essentially about building optimal health. Whether you're in your twenties or forties, these principles can help you feel better, function better, and future-proof your wellbeing.

Beyond Food: Mind-Body Practices

In traditional Chinese medicine, fertility isn’t just physical – it’s energetic. Practices like acupuncture, meditation, and breathwork are used to harmonise the body’s internal energy and reduce emotional blockages. These tools help lower cortisol levels and increase parasympathetic activity, creating the ideal internal conditions for conception.

Natalie incorporates many of these principles into her clinical practice, encouraging clients to create calm, nourishing routines that support both body and mind. Whether you’re dealing with hormonal imbalances, fatigue, or emotional stress, addressing your mindset is just as important as adjusting your diet.

Taking a Proactive Approach

For anyone considering parenthood in the future, it’s never too early to begin supporting your fertility. As Natalie says, “fertility is an extension of your health” – and improving it now can save years of heartache later.

Whether you’re already following a Paleo approach or just starting to explore the idea, resources like “Fertilise Yourself” provide a gentle, empowering framework for reconnecting with your body’s natural rhythms. They remind us that our health outcomes are not set in stone – they are dynamic, and they respond to the choices we make every day.

Have You Tried a Natural Approach to Fertility?

Have you had any experience improving your health, hormones, or fertility through natural means? Has your journey with Paleo impacted your menstrual cycle, energy levels, or mood?

Let me know in the comments – your story could help inspire someone else who’s on the same path.

Why You Should Add More Sulphurous Veggies To Your Diet

I hadn't given much thought to sulphurous veggies, until reading about the Dr. Terry Wahls protocol. Dr Terry Wahls reversed her multiple sclerosis in part, by modifying her diet. She recommends eating 3 cups of leafy greens, 3 cups of antioxidants and 3 cups of sulfurous veggies every day.

What’s so special about sulfur and why should we eat more?

It might smells like rotten eggs, but sulphur is found all throughout our body in the connective tissues such as nerve cells, skin, hair and nails. It’s therefore essential that we can replenish the sulphur in our bodies – and what better way than eating sulfurous veggies?

So which vegetables are good sources of sulphur?

Broccoli

Broccoli is the top vegetable in the list of sulphurous vegetables. This cabbage is rich in the sulfur glucoraphanin. As soon as broccoli is chewed on or cut, the glucoraphanin is transformed into sulforaphane.

Other cabbages

Like broccoli, Brussels sprouts, cauliflower, red cabbage and all the other forms of cabbage, are sulfurous vegetables. They contain organic sulphurous substances and are packed with vitamins.

Vitamin U, or cabagin, can be found in cabbages too, another reason to eat more cabbage. Cabbages are also rich in indoles, which help regulate estrogen metabolism. What is there not to love?!

Garlic

Garlic is probably the most used medicinal plant in history. Garlic works as an anticoagulant, which decreases the silting of platelets and inhibits the formation of blood clots.

Garlic also helps the immune system. The different sulfur compounds have antibacterial, antiviral, antiparasitic and antifungal properties.

Asparagus

As well as being a great source of sulphur, asparagus is rich in glutathione.

Other Sulphurous Vegetables

Chicory, endive and onions are also good sources of sulfur.

How to eat more sulfurous veggies?

You can eat these vegetable raw or cooked, so try adding to salads, or using for a green smoothie. Keep you fridge stocked with prepared veggies, to make it easy to add them to your meals.

The Detoxifying Power of Sulphurous Vegetables

One of the most compelling reasons to include more sulphurous vegetables in your diet is their powerful detoxifying capabilities. Cruciferous and allium vegetables are known to activate phase II liver detoxification pathways, which are essential for neutralising and eliminating toxins from the body. This is especially important in modern life, where we’re frequently exposed to environmental pollutants, additives, and synthetic chemicals.

Compounds like sulforaphane (from broccoli) and allicin (from garlic) help boost your body’s natural detox defences. They work by increasing levels of glutathione, the body's master antioxidant. This antioxidant binds to toxins and helps flush them out, keeping your system clean and resilient.

Supporting Joint Health and Inflammation Reduction

Sulphur is a major component of connective tissue, particularly in compounds like glucosamine and chondroitin sulphate. These naturally occurring substances help maintain the health of your joints and cartilage. Increasing your dietary intake of sulphur-rich foods may therefore support joint comfort and mobility — especially important if you suffer from stiffness, arthritis, or physical fatigue.

Moreover, the anti-inflammatory nature of these vegetables can’t be overstated. Chronic inflammation is at the root of many degenerative conditions, from autoimmune disorders to cardiovascular disease. Including a range of sulphurous vegetables each day can help calm inflammation and protect tissues from oxidative damage.

Boosting Immunity Naturally

Sulphur-containing compounds are also critical in supporting the immune system. Vegetables like onions, leeks, garlic, and shallots contain natural antibiotics in the form of allicin and other sulphur-rich molecules. These substances can inhibit harmful bacteria, viruses, and fungi — making your diet an integral part of your body’s first line of defence.

Incorporating garlic and onion into your meals regularly not only adds flavour but also contributes to better immune resilience during cold and flu season. Try roasting whole garlic cloves, blending them into dressings, or stirring chopped onions through soups and slow-cooked dishes.

Sulphur and Skin Health

Did you know that sulphur is sometimes called “nature’s beauty mineral”? That’s because it plays an essential role in the structure of keratin and collagen, the proteins that support healthy skin, hair, and nails. Sulphur also helps combat acne and skin irritations by reducing inflammation and supporting detoxification pathways that prevent build-up of waste products beneath the skin.

If you’re dealing with eczema, acne, rosacea or even dull skin, increasing your intake of vegetables like cabbage, cauliflower, and spring onions might help improve skin clarity and tone over time.

Simple Ways to Add More Sulphurous Veggies

Adding these nutritional powerhouses to your plate doesn’t need to be a chore. Here are some easy and delicious ideas:

Stir-fry magic: Quickly fry chopped bok choy, cabbage, or Brussels sprouts in coconut oil with ginger and garlic.
Oven-roasted goodness: Roast cauliflower florets with turmeric and a little olive oil for a crispy side dish.
Smoothie boost: Add a few leaves of kale or a handful of spinach to your morning green smoothie — you won’t even taste it.
Soups and stews: Add leeks, garlic, and onion to the base of hearty winter soups and stews for an extra sulphur-rich kick.
Fermented favourites: Sauerkraut and kimchi, both made from cabbage, add a probiotic-rich punch and support gut health as well.

Do You Need to Worry About Too Much Sulphur?

For most people, the answer is no. Sulphur from whole food sources is generally safe and beneficial. However, if you’re sensitive to FODMAPs — fermentable carbohydrates found in many sulphurous vegetables — you may experience bloating or discomfort. If that’s the case, start with small amounts of cooked vegetables and observe how your body reacts.

Cooking cruciferous vegetables helps break down some of the more difficult-to-digest compounds, making them gentler on sensitive tummies while still providing plenty of nutritional benefits.

Sulphurous Veggies and Hormone Balance

Another fascinating benefit of these vegetables lies in their impact on hormonal health. Cruciferous vegetables are rich in compounds that support the liver’s role in metabolising oestrogen. This can help balance hormones, particularly in women dealing with oestrogen dominance, PMS, or perimenopausal symptoms.

By aiding the clearance of excess oestrogen from the body, sulphur-rich vegetables contribute to a more balanced hormonal profile, potentially easing symptoms like bloating, irritability, and irregular cycles.

Making it a Daily Habit

If the Dr Wahls protocol recommends three cups of sulphurous vegetables daily, how can you make that goal achievable? Prepping ahead is key. Spend a little time each weekend chopping and storing your favourite options so you can grab and go. Steamed broccoli or Brussels sprouts keep well in the fridge and make an easy side for lunch or dinner.

You could also aim to include one sulphurous vegetable at every meal. Add spring onions to your breakfast omelette, a side of red cabbage slaw with lunch, and a big serve of stir-fried greens with garlic at dinner. Once you build the habit, it becomes second nature — and your body will thank you for it.

Have You Noticed a Difference?

Whether you’re aiming to reduce inflammation, support detox, balance your hormones, or simply improve your skin, sulphurous vegetables are a powerful and natural addition to your diet. Many people report better digestion, fewer skin issues, and even improved mood after incorporating more of these into their meals consistently.

How much do sulphurous veggies play a role in your diet? Have you tried the Dr Terry Wahls protocol? Share your thoughts in the comments below!

What's wrong with soy legume paleo diet primal allowed alternative-min

What’s So Wrong With Soy?

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Are soy beans really that bad for us? So many “healthy” people swear by soy – and it’s certainly portrayed in a lot of mainstream media as a health product.

Soy beans contain a lot of natural toxins. It doesn't matter whether they’re organically grown or genetically modified. The problem with modern soy products is that the factory processing is different from the traditional, time-consuming preparation through fermentation and prolonged boiling, whereby a lot of these toxins are removed. Products such as tempeh, tofu and miso are, if of good quality and a lot less dangerous than modern unfermented soy products, like soy milk. In the current, fast and large-scale production, these toxins stay in the end-product.

Why do people eat soy?

Whilst some people switch due to cow milk allergies or lactose-intolerance, many people switch for the perceived health benefits. The use of soy milk was supposed to be a good alternative to dairy, if we believe the commercials. The irony is that soy itself is in the top ten of foods that give the highest change of allergies!

Vegetarians and vegans often use soy products as dairy products and meat substitutes, particularly due to the high protein content.

The dangers of soy

Soy contains high amounts of phytic acid, that impedes the reception of calcium, magnesium, copper, iron and zinc. Although the pro-soy lobby argues that these minerals can also be found in soy, they are barely absorbed by the body due to the phytic acid content. The anti-nutrients present are not broken down by processes such as steeping, germination or prolonged cooking.

Soy also contains high concentrations of manganese, a chemical element. Some manganese in our food is necessary, but high amounts, such can be found in soy, are associated with neurological damage. It contains almost 200 times as much manganese as breast milk.

Trypsin inhibitors can disrupt the digestion of protein, can negatively influence the function of the pancreas and cause growth problems. Diarrhoea, stomach cramps and bleeding are some of the problems that can occur due to a lack of trypsin.

Vegetable female hormones (phytoestrogens) in soy disrupt the function of the endocrine (internal) glands and might cause infertility and breast cancer.

Cancer patients, especially the ones with hormone-dependant tumours such as breast cancer and prostate cancer, are advised to avoid soy because it can cause the growth of tumours. The phytoestrogens it contains can hinder the function of the thyroid, which causes a risk for a slow working thyroid and even thyroid cancer.

Substances in soy that resemble vitamin B12 are not absorbed by the body and increase the need for vitamin B12. Vitamin B12 is necessary for the production of red blood cells. A shortage of these blood cells can cause severe anemia. Soy increases the need for vitamin D, which is used for building bones and a strong immune system, and something most people are already deficient in.

In modern soy production, it is modified, which produces toxic lysinoalanine and the carcinogen nitrosamine as a result. During the process, glutamic acid is also formed. This is a flavour enhancer and potential neurotoxin. As if this wasn't bad enough, MSG (another flavour enhancer) is added to many soy products.

Soy sauce is popular in many recipes, but is easy to avoid – it can be completely replaced using paleo friendly coconut aminos.

I’d be interested to hear what you think about Soy? Do you avoid it in all forms, or do you occasionally eat fermented soy products?

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How to Get Enough Vitamin E on a Paleo Diet

Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

What else do you need to know about Vitamin E consumption?

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it's is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

Signs You May Be Getting Too Much Vitamin E

While deficiency is a more common concern, excessive intake of Vitamin E — typically through high-dose supplementation — can also cause problems. The tolerable upper intake level for adults is around 300mg per day from supplements. Overdoing it may lead to symptoms such as nausea, diarrhoea, fatigue, or even increased risk of haemorrhagic stroke due to its blood-thinning effects. It’s important to remember that when you’re following a Paleo diet rich in natural sources of Vitamin E, you’re very unlikely to reach excessive levels from food alone. The risk arises primarily from synthetic supplements.

Should You Supplement with Vitamin E?

Given the wide variety of Vitamin E-rich foods available on the Paleo diet, most people are able to meet their needs through diet alone. However, there are certain circumstances in which supplementation might be considered. For example, individuals with fat-malabsorption issues, liver conditions, or genetic disorders affecting Vitamin E metabolism may need additional support. If you do choose to supplement, opt for natural forms of Vitamin E (labelled as d-alpha-tocopherol) rather than synthetic (dl-alpha-tocopherol), and consult with a healthcare professional to ensure the dosage is appropriate for your needs.

Best Practices for Preserving Vitamin E in Your Cooking

As Vitamin E is sensitive to heat, light, and air, how you store and prepare your food matters. To get the most from Vitamin E-rich ingredients:

Store nuts and seeds in airtight containers in a cool, dark place.
Avoid roasting at high temperatures — opt for light toasting or use raw in salads and toppings.
Use cold-pressed oils and store them in dark bottles to protect from oxidation.
Eat fruits and vegetables raw when possible, or steam lightly rather than boiling.

Vitamin E and Omega-3 Fatty Acids

Another interesting consideration is the relationship between Vitamin E and polyunsaturated fats, especially omega-3 fatty acids. When your diet is rich in these beneficial fats — common in a Paleo lifestyle — your need for antioxidants like Vitamin E may slightly increase. That’s because Vitamin E helps protect these fats from oxidising in the body. Ensuring a balance between the two can support overall cell membrane health and reduce inflammation.

How a Paleo Lifestyle Naturally Supports Healthy Vitamin E Intake

The Paleo diet encourages a wide range of whole, unprocessed foods — many of which are naturally high in Vitamin E. From leafy greens and colourful vegetables to nuts, seeds, and healthy oils, it’s easy to get your daily requirements without needing to track or overthink. Additionally, the reduction in processed foods and refined carbohydrates common in a Paleo lifestyle may reduce oxidative stress overall, lessening the burden on your antioxidant defences and further supporting your health.

Simple Paleo Meal Ideas Rich in Vitamin E

Breakfast: Spinach and mushroom scramble cooked in olive oil, with a side of papaya slices.
Lunch: Grilled chicken salad with baby spinach, avocado, sunflower seeds, and a drizzle of extra virgin olive oil.
Dinner: Almond-crusted fish fillets with roasted sweet potatoes and steamed broccoli.
Snack: A small handful of almonds and dried apricots, or some carrot sticks with homemade almond butter.

In Summary

Vitamin E plays a critical role in protecting your cells from damage, supporting your immune system, and promoting skin and brain health. The good news is, by following a well-planned Paleo diet, you're likely getting more than enough through real, whole foods. Keep your meals varied, fresh, and minimally processed to maximise the nutrient value — and keep an eye on both deficiencies and excesses, particularly if considering supplements. With a little awareness, Vitamin E can be another cornerstone of your vibrant, Paleo-inspired lifestyle.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!

Crossfit gym fitness HIIT exercise paleo primal

What Exactly Is CrossFit?

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If you've been reading about the Paleo diet – you’ll almost certainly have come across Crossfit. Perhaps you do it? Or perhaps you've been wondering what it is – and what the link is with Paleo?

I only started crossfit a few months ago, having gone to “normal” gyms before. I've made so many big improvements since I started. There’s a big focus on technique and form and I feel like I'm finally engaging the right muscles and making progress.

What is Crossfit?

CrossFit is a form of fitness that combines weight training, athletics and gymnastics into one. During Crossfit workouts, functional movements are performed in an almost infinite number of ways at high intensity. The philosophy behind CrossFit is to not specialise in only one specific area, which is why no two sessions are the same!

Training consists of a warm-up, a technical part to learn the CrossFit movements and a 10-20 minute during intensive training called WOD (Workout of the Day). Results of the WOD are often tracked by writing them down on a whiteboard. This adds an extra competitive element to it and builds up a great team atmosphere in the Crossfit box.

During training, you may use barbells, dumbbells, kettlebells, tires, sandbags, ropes and pull-up bars. The exercises are based on natural body movements such as pushing, pulling, thrusting, throwing, lifting, jumping, climbing and running, rather than the artificial movements so many people use in conventional gyms on resistance machines.

The goal of CrossFit is to get fit and healthy – regardless of age or background.

Why the Paleo link?

Crossfit promotes a natural Paleo diet to their athletes. With Crossfit being based around HIIT (high intensity interval training), lifting heavy things and being anything but “chronic cardio”, it fits in well with the paleo framework.

Why is Crossfit better than a “conventional” gym?

CrossFit doesn't believe in specialisation or routine. The workout program is different every day, but always with short bursts of high intensity. All workouts are set up in such a way that people of every level can participate, by using different weights or changing the number of reps.

CrossFit doesn't work with machines because they force you into isolated, artificial movements. Crossfit uses functional movements. The whole body gets involved: lifting, throwing, running and jumping.

Get Involved!

More and more crossfit boxes are opening all around the world. Most boxes offer introductory sessions, so you can find out what it’s all about. What have you got to lose?!

I’d love to hear how you workout and whether or not you've tried Crossfit. Let me know in the comments below!

Are You Suffering From Adrenal Fatigue?

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Tired, washed out and exhausted, even when you had enough sleep? Feeling tired, weak and incapable of doing things? Could you be suffering from adrenal fatigue?

What are the adrenals?

The adrenals are like two caps on top of the kidneys which play a key role in the endocrine (hormonal) system. They produce more than 50 different hormones, such as adrenaline (epinephrine), noradrenaline, cortisol, progesterone and testosterone. These hormones are involved in energy production, water-salt balance, blood pressure, metabolism, heartbeat, liver function, the immune system, blood sugar level, fat storage and dealing with stress.

When we’re under stress, the adrenals should react by releasing adrenalin and noradrenalin to cope with physical danger, typically called the ‘fight or flight’-reaction. Whenever the ‘danger’ is gone, the adrenals make sure that the hormone levels are back to normal. Cortisol is produced in this situation and the release of DHEA is suppose to ‘un-stress’ the body.

And, who isn't faced with stress these days? Work, family, pressure from friends and our eating pattern put us under constant stress. This stress on the mental, physical and emotional levels, ensure that the adrenals are constantly overloaded with the amount of hormones they have to release. When these processes are prolonged, the adrenals can become exhausted; adrenal fatigue. We start to feel tired and are not able to cope with whatever comes our way any more.

Symptoms of adrenal fatigue

Because the adrenals play such an important role in the endocrine system, the symptoms of adrenal fatigue are expressed in various forms. This long list makes it more than clear that the right balance of hormones is crucial to us.

Appetite for salt
Hypoglycemia
Dizziness
Sleeping disorders
Inflammations
Headache
Unstable blood sugar
Excessive thirst and urge to urinate
Swellings
Hemorrhoids
Varicose veins
Bad digestion
Heart disorders
Asthma
Infections
Behavioral and memory problems
Allergies
Hyperpigmentation

Some other symptoms are

Mood swings
Irritation
Low energy level
Depression
Painful body parts
Low blood pressure
Anxiety attacks
And many more…

What to do if you're suffering from adrenal fatigue?

Change your nutrition! When you have adrenal fatigue, the time you eat becomes very important. You need to keep the cortisol in your blood at the right level. If you don’t have the right amount of cortisol in your blood, it’s hard for your body to keep the right glucose levels. The result of this could be hypoglycemia.

People with exhausted adrenals often tend to choose the foods and drinks which give them energy at the expense of the adrenals, such as fast food, soft drinks and coffee. The fats in fast food are the wrong fats, the carbohydrates are often refined and the nutritional value is low. This way they withhold their body of the nutrients it needs more than ever, to function and recover. And this will make the adrenals more and more exhausted.

Eat immediately when you get up, to refuel your body. This is not the time for intermittent fasting.

Eat a strict Paleo diet, with enough protein, healthy fats, unrefined carbohydrates, vegetables and enough fruits. You may choose to experiment with increasing your carbohydrate intake in the form of things like pumpkin and sweet potato.

Stress is a huge factor, with sufferers of adrenal fatigue simply trying to do it all. When trying to heal, it’s really important to reduce stress, and take time out to meditate and relax.

Have you suffered from adrenal fatigue? What helped you to heal? Please share your stories and tips in the comments below, and help someone out!

Practical Daily Strategies for Supporting Your Adrenals

Once you suspect adrenal fatigue, or you’re actively recovering from it, your daily routine becomes critically important. By building intentional practices into your day, you can support your adrenals and gradually restore your energy levels. The Paleo lifestyle is a fantastic starting point, but it often needs to be fine-tuned for those dealing with adrenal dysfunction.

Prioritise Consistency in Meals

Instead of focusing solely on what you eat, it’s also crucial to be mindful of when and how you eat. Don’t skip meals, and avoid long gaps without food. Eating every 3–4 hours can help regulate blood sugar and support cortisol rhythm. Your meals should always include a source of protein, a healthy fat, and a portion of slow-digesting carbohydrates, like sweet potato or butternut squash. These choices help to nourish your body steadily throughout the day.

Start the Day Right

Unlike those with strong adrenal function who may thrive on intermittent fasting or coffee first thing in the morning, those with adrenal fatigue typically need to eat within 30 minutes of waking up. Choose a nourishing breakfast such as eggs with sautéed spinach and pumpkin, or a bowl of slow-cooked lamb with roast vegetables. Avoid caffeine in the first hour of waking; this gives your natural cortisol levels a chance to rise as they’re meant to.

Move Gently and Purposefully

Exercise is often touted as the ultimate stress-reliever—but for those with adrenal fatigue, too much intensity can backfire. Ditch the HIIT workouts, long-distance running and overtraining. Opt instead for gentle walks in nature, restorative yoga, stretching, or short bodyweight workouts. Once your energy stabilises, you can slowly build back to more intense forms of movement if desired.

Manage Your Exposure to Stress

Modern life is full of chronic, low-level stressors—from the blare of devices to looming work deadlines and family obligations. While we can’t eliminate stress entirely, we can actively manage it. Prioritise sleep by keeping a strict bedtime routine and limiting screen time in the evening. Try deep breathing exercises, journaling, or guided meditations to shift your nervous system into a state of rest and repair. Even 10 minutes a day can make a meaningful difference over time.

Adaptogens and Natural Support

Some people turn to adaptogens—herbs like ashwagandha, rhodiola, or licorice root—to help modulate stress response and support adrenal function. These herbs may offer gentle support, especially when used in conjunction with lifestyle changes. However, always speak to a practitioner before introducing supplements, especially if you’re on medication or have pre-existing conditions.

The Role of Sleep

Sleep is perhaps the most important—and underrated—component of healing adrenal fatigue. Aim for at least 8–9 hours of uninterrupted sleep per night. If you struggle with falling or staying asleep, make your bedroom a sanctuary: darken the room completely, keep it cool, avoid screens before bed, and try magnesium or a calming herbal tea in the evening.

Track and Reflect

Adrenal fatigue recovery is not always linear. Some days will feel better than others. Keeping a journal of your energy levels, food intake, sleep, and stressors can help identify patterns and guide your progress. You may start to see that you’re consistently more fatigued after a certain activity or meal—this information is gold when it comes to fine-tuning your recovery plan.

When to Seek Professional Help

If your fatigue persists despite lifestyle changes, it may be time to consult a functional medicine practitioner or naturopath who can run specific tests (like salivary cortisol or DUTCH testing) to evaluate your hormone levels. They can also help uncover any underlying causes such as thyroid imbalances, gut infections, or nutrient deficiencies that might be contributing to your exhaustion.

You’re Not Alone

Finally, it’s worth remembering that adrenal fatigue—while frustrating—is common, especially among busy adults trying to juggle work, family, and health. The more we speak about it, the more we can support one another on the path to recovery. Sharing your story might just help someone else recognise their own symptoms and start the healing process.

Have you made any changes that helped you regain your energy? Do you follow a specific Paleo plan for adrenal support? Add your experience in the comments – your journey could inspire someone else to take their first step toward wellness.

Vitamin B9 Folate & the Paleo Diet do you get enough deficient signs symptoms sources supplements-min

Vitamin B9 (Folate) on the Paleo Diet

Growth and development – this is what Vitamin B9 is most vital for. Growth and development actually comprise a whole set of processes in the human body, with cell division and DNA production perhaps the most important ones, and so Vitamin B9 becomes especially important during pregnancy, lactating, and early growth stages. What is more, it promotes nerve function, helps to prevent osteoporosis-related bone fractures, and can play a role in the prevention or treatment of a number of medical conditions: anaemia, cervical tumours, depression, glossitis, insomnia, myelopathy, ovarian tumours, restless leg syndrome, schizophrenia, uterine tumours.

Unfortunately, Vitamin B9 deficiency is one of the most common nutrient deficiencies, suffered often by pregnant women, by chronic alcohol abusers, and by those with poor nutrient absorption disorders like ulcerative colitis. How can you recognise a deficiency? This can be characterized by muscular fatigue, insomnia, depression, forgetfulness, irritability and gingivitis or periodontal disease.

Vitamin B9 actually comprises two compounds – Folate which is found in natural foods, and Folic Acid which is synthetic. Though similar, Folic Acid that is used for fortifying processed foods is absorbed to nearly half the level of Folate. Therefore, it makes much more sense to focus on whole foods to get adequate Vitamin B9 consumption, and for this the Paleo Diet is a great solution, as it promotes a natural way of eating in the name of long-term vitality and health.

How much Vitamin B9 do you need in your diet?

The daily recommended amount of folate is 400μg. Since it is easily excreted from the body, excessive intakes are very difficult to reach.

Which foods can you get Folate from?

Liver – Whichever your preferred choice of animal, you’ll get a great amount of Vitamin B9 from it. Turkey liver, however, is the richest source, with 173% of your daily need of Folate in just 100g.
Spinach – leafy greens are another fantastic source for Vitamin B9, with spinach as the forerunner. In 1 cup of cooked spinach, you’ll get 65% of your daily need of Folate.
Beets – If you’re looking for a Folate-rich vegetable, beets are your best friends. 1 cup of raw beets covers 37.1% of the daily need of Vitamin B9. Beet salad, roasted beets, beet soup – the choices are endless!
Romaine lettuce – When preparing a green salad, opt for romaine lettuce. 2 cups of this crunchy salad will provide 32% of your daily Folate need.
Asparagus – In springtime, one of the best sources for Vitamin B9 is asparagus, providing 37% of your daily need in a 100g serving.
Papaya – For an exotic dessert, reach for a papaya. In just one fruit, you will get 28.9% of your daily intake need of Vitamin B9.
Avocado – Yet another reason for having a daily avocado is its Folate content. One cup of mashed avocado (time for guacamole?) amounts to 29.6% of your daily need of Vitamin B9.
Cauliflower – For a Folate-rich change to those beets, reach for cauliflower. In 1 cup of raw cauliflower, there’s 15.2% of your daily Folate need. And it’s a delicious snack when eaten raw!

What else do you need to know about Vitamin B9?

Vitamin B9 is not very stable, and its content undergoes a relevant loss in the case of non-airtight storage, overcooking and reheating of food. In addition, green and black teas counteract the absorption of the vitamin and thus should be minimized if you focus on Vitamin B9 consumption. However, animal products that contain folate are more stable when it comes to cooking than plant products, so you shouldn’t have a problem if you focus on those. Luckily there’s no lack of them in the Paleo Diet!

Why Folate Absorption Matters More Than You Might Think

When it comes to getting the most from your diet, it's not just about what you eat — it's also about how well your body absorbs it. Even if you're eating a folate-rich diet, certain habits or health conditions can impair absorption. For instance, those with gut health issues, such as coeliac disease or inflammatory bowel conditions, may not absorb Vitamin B9 efficiently. This can make even a good diet fall short in terms of real nutrient delivery. If this sounds like you, it might be worth looking into digestive health as a starting point.

Signs You Might Be Low on Vitamin B9

Beyond the better-known signs like fatigue and insomnia, B9 deficiency can show up in subtle ways. These can include mouth sores, swollen tongue, or a pale complexion. Because folate plays a crucial role in red blood cell formation, low levels can quickly result in anaemia — leaving you feeling unusually tired or short of breath. It's one of those nutrients that you may not notice you're missing until you're already affected.

Can You Get Too Much Folate?

Folate from food sources is safe, even at higher levels, because your body excretes what it doesn't need. However, synthetic folic acid found in fortified foods and supplements is processed differently by the body. There is some concern that excessive folic acid, particularly from supplements, might mask Vitamin B12 deficiency — a serious issue especially for older adults. That's why sticking to food sources, as the Paleo approach recommends, is a more balanced long-term strategy.

Pregnancy and Folate: Why It’s Non-Negotiable

Women who are pregnant or trying to conceive are typically advised to take additional folic acid supplements due to the nutrient’s role in preventing neural tube defects in the developing baby. While whole food sources are always ideal, supplementation can be necessary during this stage of life. Liver and leafy greens are particularly good additions to a pregnancy-focused Paleo plate — just be mindful of moderation with liver due to its Vitamin A content.

Beyond Pregnancy: Folate’s Ongoing Role in Women’s Health

Even outside of pregnancy, folate plays an important role in hormone regulation and reproductive health. There’s emerging evidence linking adequate folate levels to a reduced risk of ovarian and uterine issues. Because of its impact on cell division, it’s also a nutrient worth monitoring as women age. Keeping folate levels stable through natural food sources can support ongoing hormonal balance and energy levels.

Smart Storage and Cooking Tips

To retain as much folate as possible, it’s best to store produce in airtight containers in the fridge and use it promptly. When cooking, avoid boiling leafy greens for too long. Steaming or lightly sautéing can help preserve their nutrient content. If you’re preparing a large batch of food to store, consider freezing it soon after cooking to lock in the folate content.

Paleo Recipes That Naturally Include Folate

One of the benefits of a Paleo lifestyle is that so many folate-rich foods are already part of the core template. Think of a meal like grilled chicken livers served with sautéed spinach and roasted beets — all incredibly rich in Vitamin B9. Or a hearty cauliflower and avocado salad dressed with olive oil and lemon. Even a smoothie made with papaya and spinach can pack in a good folate punch. By being intentional with your ingredient choices, you’ll find it’s not difficult to meet your daily needs.

The Bottom Line on B9

Folate is one of those nutrients that affects many crucial systems in the body — from brain function and mood to cell repair and energy production. The Paleo diet naturally lends itself to an excellent folate intake, thanks to its focus on whole, unprocessed foods. By being conscious of storage, cooking methods, and absorption factors, you can maximise the benefits of Vitamin B9 and support your long-term health in a powerful way.

So, do you think you should focus more on Folate consumption in your food? Maybe you have some experience related to it? Please share it in the comments!

Living in a Permanent Summer

Today is the September equinox, where the sun is directly over the equator, meaning the length of day and night is equal; 12 hours each – and the seasons on either side of the world are the exact opposite.

In Australia and the Southern hemisphere it is the Spring equinox – and in the Northern hemisphere today represents the Autumn (or fall) equinox.

This seems like a timely reminder about the importance of our natural our circadian rhythms and the seasons. Time and seasonality are so important for so many health reasons, yet in the modern world it is all too easy to live a 24 hour life and barely notice the season.

Seasonality

By being aware of the changing length of day and intensity of the sun our bodies know what season it is. When our ancestors lived they would have experienced a far greater availability of food in the summer months. Fruit and vegetables would have only been in season for relatively short periods of time, so they would have been likely to consume as much as they could, when they could. This would have been converted to sugar and stored as fat, for sustenance during the harsher winter months. Today there is barely a week in the year, when almost all types of fruit and vegetables are not available. It makes sense that eating as though it's summer all year round might not be the best idea biologically, don't you think?

In terms of Vitamin D, the sunshine vitamin, our ancestors would have been outside most of the time. This would have given them far better levels of Vitamin D than we have today, thanks to our indoor, sun-fearing lifestyles.

Day and Night

Another big problem with our modern lifestyles, is our bodies not getting the correct signals of day and night. Our ancestors would have had no artificial exposure to the blue light we are now inundated with. Without blue light melatonin, the sleep hormone, is produced when the sun goes down. This triggers sleep. When the sun comes up, melatonin production halts rendering us alert and awake. With artificial lighting, TV and computers in the evening giving out as much blue light as sunlight, it is little wonder so many people struggle to sleep – and struggle to wake up in the morning.

I’d love to hear your comments about seasonality and day and night. Do you live in an artificial summer all year round?

Happy equinox!

Paleo Diet Primal Shampoo No Poo Kombucha SLS Paraben Ingredients Chemicals-min

What’s Really in Your Shampoo?

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As people become more aware of the damaging chemicals contained within everyday products (like shampoo, conditioner, make up and lotions), it is a natural instinct to start looking for natural alternatives – or even making your own products so you know exactly what has gone into them.

Cleansing products we use everyday such as shampoo offer contain sodium laurel sulphate (SLS) and Parabens, which seem to be very damaging, both to our health and the environment.

SLS is a favourite of manufactures, as it helps to make their products lather and form a thick constituency – but it can be very irritating, not to mention toxic. With the skin being our biggest organ, and able to absorb whatever we apply to it, it makes sense to be very cautious about the products you use.

Avoiding Chemical Shampoo

Increasing numbers of people are going “no poo” – that is, going without shampoo entirely. For some, this might be a step too far – in which case, have you considered cleansing your hair with Kombucha?

For a simple, chemical free hair rinse, all you need is some water and some Kombucha. Although it is often drunk as a tea for its health benefits, it also has some beauty applications.

Using Kombucha will give the hair a natural sheen without the need for chemicals, and make it easier to control oily hair. Kombucha will also make the hair lighter and easier to control.

The Kombucha should be diluted with one- two parts water before being used as rinse.

Herbs can be added to the mix to give a delicate scent. Herbs such as camomile and lavender will work well with normal, dry/itchy and oily hair. Camomile will also help to lighten blonde hair. For dark hair, rosemary will work well. The herbs can either be added directly to the hair rinse or lighted boiled first. When it comes to quantities of herbs, just add a small handful, enough to give some fragrance, but not so much that the herbs swamp the water.

Another way to cleanse the hair naturally is to use baking soda. Just apply the baking soda to a brush and brush it through the same way you would a dry shampoo or wet your hair with a cup of water and then apply the baking soda.

How do you wash your hair – or do you go without? Are you careful to avoid certain ingredients in commercial shampoos and hair care products? Please leave your comments or share your recipes below.