Paleo Archives - Page 19 of 34

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.

Paleo Lunch Box Recipe Five DIY Salad Dressings-min

5 DIY Salad Dressings for a Paleo Lunch

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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!

Paleo Diet Recipe Primal Spinach Courgette Salad Orange Sesame Dressing-min

Spinach & Courgette Salad with Orange & Sesame

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The Primal Meal Plan Explained

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What is a typical day of paleo meals for you? Have you got stuck in a meal plan rut?

Once you get a few favourite recipes under your belt, it’s easy to have the same meal over and over, which can get very boring. Eating repetitively is also depriving your body of nutrients that can be obtained from having a varied diet.

I was really interested to see Mark Sisson, over at Primal Blueprint, has started a primal meal plan program! Every Tuesday, he sends everyone who has signed up an email containing a brand new meal plan, shopping list and recipes for the entire week.

Every day is planned in full, with breakfast, lunch, dinner and a snack – the shopping list means you can print it out and can easily make sure you aren't missing any of the key ingredients. The recipes also make good use of the ingredients, meaning you won’t be buying a huge pumpkin – and wasting ¾ of it!

The meal plans provide about 50 – 100 grams of carbs a day (veggies and fruit, with the occasional use of a small amount of raw honey) and about 25% protein.

It’s easy to multiply up the shopping lists and recipes, meaning if you’re cooking for a big family – or like to cook up a big batch to give you extra to freeze and enjoy later – this will be easy to manage.

This seems like a great was to refocus and get some new recipes and ideas into your cooking repertoire. If you’re new to a Paleo diet, this is a great way to get a full introduction to eating primally, with the confidence that all of the foods are 100% approved! It’s also great to give you some inspiration about what to eat at meal times.

If you want to find out more about the Primal Meal Plans – check them out here!

Have you tried a paleo meal plan program? I’d love to hear your thoughts, in the comments below.

Why Rotating Your Paleo Meals Matters

If you’ve ever found yourself relying on the same five meals week after week, you’re not alone. Falling into a food rut is incredibly common, especially when you’re trying to keep things healthy, fast, and familiar. But variety is one of the keys to long-term success on a Paleo diet — not just to keep things interesting, but to ensure you’re meeting all your micronutrient needs.

Each vegetable, cut of meat, herb, and fat source offers a different nutritional profile. By rotating what’s on your plate, you get a more diverse intake of vitamins, minerals, phytonutrients, and beneficial fats. For example, lamb liver offers a completely different nutrient makeup than salmon or chicken thigh. Similarly, beetroot contains different antioxidants than zucchini or broccoli. Over time, lack of diversity can contribute to minor deficiencies, digestive stagnation, and even increased food sensitivities.

Seasonal Eating: A Natural Way to Introduce Variety

One of the easiest ways to shake up your meal planning is to align your meals with the seasons. In summer, focus on lighter fare like grilled meats, leafy salads, berries, and cold-pressed juices. As autumn rolls in, root vegetables, slow-cooked stews, and warming spices take centre stage. In winter, bone broths, roasts, and fermented vegetables help support immunity. Spring is ideal for detoxifying greens, asparagus, and herbs.

Not only does this approach prevent boredom, but it’s also how our ancestors ate — in harmony with nature and what was locally available. Seasonal eating supports digestion, reduces the cost of groceries, and maximises nutrient density.

Batch Cooking with a Twist

Batch cooking is often hailed as a lifesaver on a Paleo diet, but doing it without variety can leave you dreading your leftovers. One strategy is to prepare a neutral base — for example, shredded slow-cooked beef — then repurpose it across several meals with different seasonings and sides:

Serve it over mashed sweet potato with sautéed spinach and garlic
Toss it into a lettuce wrap with avocado and fermented salsa
Top it with a fried egg and roasted zucchini for a breakfast hash

This method keeps your prep time low but your meals exciting and different. The same goes for roasted vegetables. Roast a tray of root veg and use some for a side dish, add some to a salad the next day, then blend the rest into a soup or dip.

Introducing New Proteins and Cuts

When was the last time you cooked duck, goat, or kangaroo? Most people rotate between beef, chicken, and salmon, occasionally tossing in pork. But the world of protein is vast, and expanding your options helps ensure you’re getting a variety of amino acid profiles and micronutrients. Even within a single animal, different cuts offer different benefits — heart, liver, and kidney are all incredibly nutrient-dense and underutilised.

If organ meats are new territory, try blending a small amount into your mince or slow-cooked meals. You’ll barely notice the difference in taste, but your body will reap the rewards of extra B vitamins, iron, and fat-soluble vitamins.

Don’t Forget About Herbs and Spices

Using a variety of herbs and spices not only keeps meals flavourful but also adds powerful health benefits. Turmeric, for example, is renowned for its anti-inflammatory properties. Rosemary may support cognitive function. Garlic is antimicrobial. Cilantro helps the body eliminate heavy metals. Swapping out spice blends or experimenting with fresh herbs is a simple way to give repeat meals a whole new spin.

Paleo Meal Planning Tips for Busy People

If you love the idea of meal planning but struggle to stay organised, here are a few strategies to make the process easier:

Plan once, repeat monthly: Create four weekly plans, then cycle through them each month, adjusting slightly for seasonal produce.
Double cook and freeze: Make double portions of stews, casseroles, and sauces, and freeze them in individual servings.
Theme your days: For example, “Meatball Mondays,” “Taco Tuesdays,” or “Stir-fry Saturdays” to simplify decision-making.
Prep raw ingredients ahead: Chop vegetables, marinate proteins, and pre-mix spice blends to save time during the week.

Meal planning isn’t about restriction — it’s about giving yourself structure so you’re free to enjoy meals without stress, guesswork, or impulsive food choices.

Getting Inspired with Meal Delivery and Planning Services

If you find planning from scratch overwhelming, services like the Primal Blueprint Meal Plan offer a gentle way in. With a ready-made plan, you get exposure to new recipes, balanced macros, and a reliable grocery list. You may even discover ingredients or methods you’ve never considered using before, giving your own meal planning a fresh direction.

And if you prefer to stay in control, you can always use the meal plans as a base and swap out a few meals for your favourites or seasonal picks.

Reignite Your Paleo Creativity

If Paleo eating is starting to feel a bit repetitive, it might be time to take a step back and look at it through new eyes. Find a new cookbook, browse a farmers market for inspiration, or set a weekly goal to try one ingredient or dish you’ve never made before. Share your discoveries with friends, family or an online community for added motivation.

Ultimately, variety is what keeps your food both exciting and nourishing. Your body, mind and tastebuds will thank you for mixing it up.