Welcome to the Paleo hub – your starting point for everything related to the Paleo lifestyle. Whether you’re just getting started or looking to refine your approach, this section brings together insightful articles, tips, and resources to help you eat, move, and live in a way that aligns with your evolutionary biology. From understanding the core principles of ancestral eating to busting myths and navigating modern challenges, explore everything from grain-free nutrition and primal habits to sleep, stress, and movement – all backed by science and real-life experience. Whether you’re looking for simple swaps, deep dives into Paleo science, or motivation to stay on track, you’ll find it all here.
7 Most Pointless Foods to Avoid
As a fan of real food, some of the things I see on sale completely baffle me. This is my list of the seven most pointless “foods” on sale in a store near you…
1. Packet egg whites.
Where to start with this one? What’s wrong with the poor victimised yolk and all of the nutrition it offers? And exactly how hard is it to crack open an actual real egg?
2. Coconut oil spray.
I wrote a whole post about this one – the point of spray oil is to make sure we have a low fat diet – so given that we aren't scared of fat, coconut oil in a spray can is a complete contradiction…
3. Avocado spread.
My avocados turn brown not longer after I've cut them – yet this stuff stays mysteriously green…
4. Mashed pumpkin.
How hard is it to cook up a pumpkin and mash it?
5. Light coconut milk.
I eat coconut milk and revel in what an incredible fat source it is. They reduce the fat? In coconut milk? There would have to be a national shortage in coconut milk before I’d buy this.
6. Meat in a can.
I just don’t get it?
7. Fruit sugar.
Given that fructose is the sugar we want to avoid – they've cleverly separated it so we can get a huge hit in one go.
Do you agree with my list? What would be on your list of the most pointless foods – and why?
Why These Products Exist – And What That Says About Modern Food Culture
As ridiculous as these “foods” may seem, there’s a reason they exist: convenience, marketing, and in many cases, misinformation. The rise of ultra-processed convenience products is often less about nutrition and more about appealing to people who are short on time, overwhelmed in the kitchen, or bombarded with outdated health myths. The paleo lifestyle calls us to question the status quo, especially when it comes to what we put on our plates. Understanding the drivers behind these pointless foods helps us spot the red flags on supermarket shelves—and avoid falling for the hype.
Convenience Culture vs Real Food
Take mashed pumpkin, for instance. It’s not difficult to prepare at home, yet supermarkets are full of pre-mashed, plastic-sealed options. Similarly, “avocado spread” is targeted at people who believe preparing an avocado is somehow too difficult. This reflects a growing dependence on food manufacturers to do the work for us—at the cost of freshness, nutrition, and often, taste. Real food doesn’t need to be complicated, but modern convenience culture has trained us to believe otherwise.
Cracking an egg, opening a coconut, mashing a pumpkin—these are not difficult tasks. But as soon as there’s a packaged alternative, many people will opt for it, regardless of how compromised that option is. Unfortunately, those decisions often result in inferior food quality, questionable additives, and an increased price tag.
Healthwashing: When Marketing Masquerades as Nutrition
Healthwashing is rampant. It’s the reason we have “light” versions of inherently nutritious products like coconut milk. The logic is deeply flawed—removing fat from something that’s meant to be fatty in its natural state doesn’t make it healthier. It makes it less satiating, more processed, and often full of synthetic thickeners to compensate for the missing richness.
Likewise, “fruit sugar” sounds wholesome. Who doesn’t love fruit? But it’s pure fructose—exactly the sugar we aim to reduce on a paleo or real food lifestyle. The name tricks people into thinking it’s natural and therefore better. In reality, it’s just a marketing spin on an isolated and highly concentrated form of sugar.
Reclaiming the Kitchen: Real Food is Simpler Than You Think
One of the key benefits of following a paleo lifestyle is the reconnection with food preparation. Cooking doesn’t need to be complex or time-consuming. In fact, most real meals can be prepared with just a few fresh ingredients, a sharp knife, and a basic understanding of flavour. Yet we’ve been conditioned to fear the kitchen, outsourcing even the simplest steps to corporations with vested interests in convenience.
Rather than buying pre-mashed pumpkin, you could steam a batch of cubed pumpkin in under 15 minutes and mash it with some olive oil, salt, and herbs. Instead of using coconut oil spray, just scoop a spoonful into your pan. Not only is it less wasteful, but you also avoid propellants and synthetic additives often found in spray cans.
The Environmental Toll of Pointless Products
Many of these unnecessary foods come with excessive packaging, contributing to plastic waste and environmental damage. A tin of “light” coconut milk or a plastic tub of avocado spread may seem harmless on its own—but multiply that by millions of units sold worldwide, and the environmental cost quickly stacks up. Real food usually has a lower environmental footprint when sourced locally and prepared at home.
Choosing whole, unpackaged foods is not only a better choice for your health—it’s a conscious decision to minimise waste and reduce reliance on single-use plastics. That packet of egg whites might shave 30 seconds off your cooking time, but it adds to the landfill problem and strips you of the most nutritious part of the egg.
What to Buy Instead
If you’re trying to stick to a paleo way of eating, skip the supermarket middle aisle full of processed “health” products and instead head to the fresh food section. Here are a few simple swaps that make a big difference:
- Swap packet egg whites for whole eggs from pasture-raised hens. Enjoy the yolk for its rich vitamin A, D, E, and healthy fats.
- Skip avocado spread and buy whole avocados. Mash just before serving and add lemon juice to reduce browning.
- Avoid canned meat and buy fresh cuts. Roast extra at dinner and use leftovers for lunch instead of reaching for a can.
- Say no to “light” coconut milk. Instead, buy full-fat versions with no additives or simply make your own by blending shredded coconut with hot water.
Don’t Fall for the Trap
One of the best defences against these pointless products is education. When you understand how food is made and what goes into processing, it becomes easier to make informed choices. The more you read labels, research ingredients, and think critically about your food, the less likely you are to be swayed by shiny packaging and buzzwords.
Most of these items rely on the fact that people are time-poor or under-informed. But if you value your health, it’s worth asking: am I paying more for something that actually gives me less? Less nutrition. Less freshness. Less satisfaction.
Your Turn: What Would You Add?
There are plenty more “foods” that could be added to this list—from powdered peanut butter and instant scrambled eggs, to cauliflower in a bag and ready-made zucchini noodles that cost three times more than a whole zucchini. Supermarkets are full of examples where common sense has been replaced by marketing spin.
Have you come across a baffling product lately? Something that made you do a double take? Let me know in the comments below. I’d love to hear what makes your list of most pointless “foods” and why. Let’s keep shining a light on food fads that make no sense—and keep championing real, whole, nourishing food instead.
Are You On Facebook?
If you aren't already following the Paleo Network on Facebook – you should be! With several thousand followers and several posts a day there will be something to inspire, motivate, provoke some intrigue – or just make you laugh!
Facebook is also a great way to get quick advice, see what's going on in the World of Paleo and get local knowledge on all things health and Paleo – whatever time of day it is.
So, if you aren't a fan, please head on over and like the page! And if you have any suggestions about what you'd like to see – get in touch!
Why Following Paleo Pages on Facebook Matters
If you’ve been on a health journey for a while, you’ll know that mindset and consistency are everything. And when it comes to staying inspired, nothing beats being part of an active community. Facebook may not be the new kid on the block anymore, but it remains one of the best platforms for connection, discovery, and day-to-day motivation – especially for niche topics like Paleo.
Following a well-curated Paleo page on Facebook (like The Paleo Network!) helps you stay on track in more ways than one:
- Daily reminders of why you started your Paleo journey
- New recipes to keep your meals interesting and enjoyable
- Motivational posts when your willpower is running low
- Community discussions where you can ask questions or help others
- Breaking news about food industry updates, legislation, or scientific findings
- Tips and tricks for eating Paleo in a modern world full of temptations
In short, it’s like having a digital accountability buddy that you don’t even have to message.
What You'll Find on The Paleo Network Facebook Page
The Paleo Network Facebook page is a unique resource that blends inspiration with information. Here's the kind of content followers enjoy:
🥑 Paleo Recipes That Actually Work
From quick lunches and slow-cooked dinners to decadent Paleo desserts, you'll find a wide variety of dishes that are 100% grain-free, dairy-free, and delicious. Our posts often include reader-tested tweaks and photo results, so you can get ideas, suggestions, and confidence before trying something new.
🧠 Thought-Provoking Health Insights
Ever read an article and thought, “Why didn’t anyone teach me this at school?” That’s the kind of content we aim to share. From hormone health and gut microbiome studies to myth-busting diet fads, we link to valuable content from across the Paleo community and trusted experts in ancestral health.
🧘 Motivation & Real Talk
Let’s be honest: not every day is easy. That’s why we mix it up with encouraging quotes, gentle reminders to stay kind to yourself, and some humorous takes on the not-so-glamorous side of living a healthy lifestyle. Sometimes all you need to stay on track is a single sentence that resonates.
🌍 Local Australian Paleo Finds
Live in Sydney, Melbourne, Brisbane, or a regional town in between? Followers often tag us with amazing new Paleo-friendly discoveries in their local supermarkets, cafes, or markets. These insider tips are gold – especially if you're trying to stay healthy without ordering every ingredient online.
Why Facebook Still Works for Niche Communities
Some people have written off Facebook as a platform for older generations or political rants. But for health-conscious niches like Paleo, it remains one of the most effective tools for connection. Why?
- Groups & Pages build micro-communities around specific goals.
- Long-form engagement is encouraged (unlike the rapid scroll of Instagram).
- Event planning is easy, whether you’re attending a local Paleo meetup or Zoom-based workshop.
- It integrates with everything, from email newsletters to blog posts, allowing you to stay connected across platforms.
You may follow Paleo creators on YouTube, Instagram or TikTok – but Facebook is where the conversations actually happen.
Be Part of a Bigger Paleo Community
One of the great things about the Paleo Network Facebook page is that it's not just about reading – it’s about engaging. Here are just some of the ways you can participate:
- Comment on recipe threads and see how others tweak ingredients.
- Share your own meal photos – people love to see how real-life Paleo looks.
- Join conversations about food politics, ancestral practices, or food intolerances.
- Help a beginner out by answering their questions with kindness and experience.
- Tag friends and family who might benefit from a Paleo way of eating.
Being part of something bigger than yourself adds a level of accountability that you just can’t get from silently reading blogs.
What Our Followers Say
We often hear feedback like:
“I wasn’t sure about going Paleo, but seeing the community here made me feel less alone.”
“Thanks to your page I discovered so many Aussie brands I wouldn’t have known about!”
“Your coconut flour pancake recipe literally changed my weekends!”
“It’s so helpful to see Paleo adapted for an Australian lifestyle – not everything has to come from a US blog.”
This kind of feedback fuels the community – and your interaction can help shape what we share next.
Looking for Specific Paleo Help?
Let us know what you'd like more of! Here are a few popular post categories our followers keep asking for:
- Paleo for beginners – easy entry points without overwhelm
- Paleo and weight loss – what's real, what's hype, what actually helps
- Family-friendly Paleo – kids lunchbox ideas, meal prep strategies, fussy eaters
- Budget Paleo – how to eat clean on a $50/week plan (yes, it’s possible!)
- Paleo for health conditions – autoimmune protocol, thyroid, PCOS, skin health
- Fitness + Paleo – movement that aligns with an ancestral lifestyle
Comment directly on our Facebook posts or send us a message – we love tailoring content to what you actually want and need.
Ready to Join?
If you’re not already part of the tribe, head over to Facebook and follow The Paleo Network. It takes two seconds, and it might just be the nudge you need to feel re-inspired, re-energised, and back on track.
Already following? Great! Please share the page with friends or family who might be ready to explore a healthier way of eating. And while you're there, say hello – we’d love to know more about your Paleo journey.
Let’s keep the conversation going… one like, share, and comment at a time.
What’s Inside the Paleo Lunch Recipe Book
My Paleo Lunch Recipe Book is now on sale!
With a typical SAD lunch revolving around sandwiches and pasta, a Paleo lunch requires a bit more thought – and is far more rewarding than a refined-carb-heavy sandwich!
I know what it's like to be busy and in need of good Paleo lunch options. I've put this recipe book together, with lots of recipes that can be prepared in advance, to make lunchtimes that bit easier. The book contains recipes for lunches you can make at home and take into work – as well as recipes for lunches when you have a bit more time on your hands.
The book has 92 pages and includes:
- Soups
- Salads
- Paleo “sandwiches”/ wraps/ burger recipes
- Lunches to prepare in advance
- Sauces & dips
- Paleo “noodles”
- and much more!
The recipes contain lots of varied ingredients (that are easy to source), including chicken, beef, fish, seafood, beef, turkey, ham and bacon. There are also some meat -free vegetarian recipes – as well as some featuring fermented foods and offal!
Here are some of the beautiful photos from the book:
At the moment the book is available as an ebook – but the print version is getting closer! As with all of my books, it's available for instant download and comes with a 30 day guarantee. You can pay securely using credit card, debit card or paypal. If you'd like a copy – you can buy it here.
I've created this recipe book for people of any country (being from overseas myself, I know how annoying it is when a recipe book is only in metric or imperial measurements!)
The book is $17, but I offer big discounts if you buy more than one of my recipe books in one transaction – you can find the bulk prices here.
Why a Paleo Lunch Is Worth the Effort
Many people default to the same old sandwich or wrap every lunchtime, often out of habit or convenience. But if you're following a paleo lifestyle—or just trying to eat cleaner, more nourishing food—those options simply don't cut it. They’re often packed with refined grains, processed meats, low-quality fats, and little in the way of genuine nutrition. That’s why having a solid rotation of Paleo-friendly lunch ideas can make all the difference in staying consistent and satisfied throughout your day.
The great thing about Paleo lunches is that they don’t leave you feeling bloated or sluggish like a carb-heavy meal might. Instead, they focus on protein, healthy fats, vegetables, and nutrient-dense ingredients that give you lasting energy and keep your blood sugar stable. Once you make the switch and feel the difference, there’s no going back to uninspired desk lunches.
Meal Prep Made Simple
One of the most common hurdles to sticking with a paleo diet—especially for lunch—is the lack of preparation. That’s where a book like The Paleo Lunch Recipe Book comes in so handy. With recipes that are quick to make and can be prepared ahead of time, you can remove the daily decision fatigue and enjoy nourishing meals without the stress. The book includes batch-friendly ideas that you can make on a Sunday and enjoy all week long, such as hearty soups, roast meat wraps, or grab-and-go noodle jars made with spiralised vegetables.
Ideas for Work Lunches
If you're working in an office or on the go, your lunch needs to be portable, quick to eat, and ideally something that doesn’t require reheating. Think chicken salad stuffed in lettuce cups, zucchini noodle bowls with nut butter dressing, or egg muffins packed with veg and bacon. These types of meals are naturally gluten free, dairy free, and high in protein—making them a perfect choice for busy professionals who want to eat clean without sacrificing flavour or variety.
The recipe book also includes sauces and dips that can elevate simple ingredients, turning even the most basic lunch into something delicious and exciting. A good tahini dressing or avocado lime sauce can completely change how you feel about your midday meal.
When You’ve Got a Bit More Time
Of course, not every lunch is a rushed break between meetings. If you work from home or have a bit more breathing room, there are options in the book for hot meals and freshly prepared dishes that are still paleo-compliant. Think pan-fried salmon with a side of garlic greens, grilled lamb skewers with a tahini drizzle, or slow-cooked pulled pork served in crunchy cabbage leaves. With recipes that range from 10-minute salads to more involved lunch plates, the book offers something for every kind of day.
What Makes This Recipe Book Different?
Unlike some recipe books that cater to one region or measurement system, this book is designed to work for everyone—no matter where you live. Recipes include both metric and imperial measurements, so whether you’re in Sydney or San Francisco, it’s easy to follow along. The ingredients are globally accessible too, and where unusual items are included, there are simple swaps or suggestions to suit what’s local and seasonal to you.
What really sets the book apart is the inclusion of less-common but highly nutritious ingredients like fermented foods and organ meats. If you’re looking to maximise your nutrient intake without spending a fortune on supplements, these types of ingredients can play a huge role in improving gut health, energy levels, and overall wellbeing. Even better, the recipes make these ingredients approachable and delicious—even if you’re new to them.
Vegetarian and Allergy-Friendly Options
While paleo is often associated with meat-heavy meals, this book also includes vegetarian and egg-free recipes to suit different dietary needs. Whether you're cooking for a plant-based friend or simply want to include more vegetables in your diet, the variety in the book ensures you won’t feel limited. Recipes are clearly marked, so it’s easy to pick what works for your preferences or dietary requirements.
Instant Download
If you’re ready to transform your lunch routine, The Paleo Lunch Recipe Book is available as an instant digital download. You can start using it today! The book is affordably priced at $17 AUD, and if you're building your Paleo recipe collection, there are bulk discounts available if you purchase multiple titles together.
Get Inspired for Your Next Meal
Sometimes all it takes to break the cycle of boring lunches is a little inspiration. Whether you’re a full-time paleo eater or just want to clean up your midday meals, this recipe book will give you the tools to eat better, feel fuller for longer, and genuinely enjoy what’s on your plate. With a mix of flavourful, easy-to-prepare recipes and stunning photography to match, it’s a resource you’ll turn to again and again.
Click here to get your copy and start making lunch the best meal of your day.
8 Signs That You Are Gluten Intolerant
The Paleo diet is completely gluten free, since it omits grains entirely. When going Paleo many people (who previously thought that had no issues with gluten) find that many symptoms they used to have completely disappear. It also seems common for a rare gluten exposure to have quite an impact, even though the person may have consumed gluten everyday previously. Are you gluten intolerant?
What’s the difference between celiac disease & being gluten intolerant?
Celiac disease is a severe, sudden immune reaction to the protein gluten, which has immediate autoimmune reactions. It prevents the sufferer from absorbing essential nutrients. Gluten intolerance is on the same spectrum, but the reaction to gluten is not so sudden – and even harder to clinically diagnose. Unfortunately tests for celiac disease and being gluten intolerant are not as advanced as you might imagine – and it can be very difficult to get a clinical diagnoses. The best way to find out how gluten affects you is to undertake a strict elimination diet – luckily the Paleo diet does just this.
8 signs that you are gluten intolerant
- Gastrointestinal (GI), stomach and digestive issues; perhaps gas, bloating, cramping, constipation, diarrhea or IBS
- Headaches or migraines
- Fibromyalgia or chronic fatigue
- Sudden mood shifts, irritability or depression
- Dizziness, balance problems and tingling or numb hands and feet
- Another autoimmune disease diagnose (perhaps as Hashimoto’s thyroiditis, Multiple Sclerosis, Rheumatoid arthritis, Lupus, Psoriasis, Scleroderma or Ulcerative colitis)
- Hormone imbalances or unexplained infertility
- Inflammation, swelling or joint pain
If you've got any of these symptoms and still consume gluten, it’s definitely worth strictly excluding gluten – and going strict Paleo – for 30 days.
And why you mustn't go “gluten-free”…
You can’t fail to notice the commercialism of “gluten-free”. There is a gluten-free version of everything – and often the ingredients are quite frightening. To achieve the properties that gluten provides in things like bread and cakes, the manufacturers often have to use dozens of ingredients that you probably haven’t heard of. Not Paleo – and not good for you either. Whilst gluten is a particularly problematic protein, lots of other grain proteins are believed to have similar reactions. The healthiest way to go gluten free, is to avoid substitutes – and eat real, whole, Paleo foods! Instead of buying gluten-free bread and cakes, find alternatives to bread – and change your diet completely!
Should You Cut Out Gluten for Good?
If you suspect gluten might be the cause of your symptoms – even if they seem unrelated to digestion – it's well worth trying a 30-day elimination using the Paleo diet. Because Paleo naturally removes all grains (not just wheat), it provides a clear and effective way to assess how gluten, and similar compounds, affect your body.
Remember: going Paleo is not the same as just going “gluten-free”. Many commercial gluten-free products are ultra-processed, high in sugar, and loaded with unfamiliar additives – far from the nutrient-dense, real food approach Paleo encourages. In fact, many people who go gluten-free without changing the rest of their diet don’t see any benefit at all. That’s why focusing on whole, unprocessed, naturally gluten-free foods is the best way to support your gut, energy levels, and long-term health.
If you're experiencing bloating, brain fog, joint pain, fatigue or any of the signs listed above – and still eating gluten – now is the time to test things for yourself.
Try this:
Commit to 30 days of strict Paleo (no grains, no dairy, no legumes, no processed foods). Keep a journal of how you feel. You might be amazed at the improvements – and shocked by how strongly your body reacts if you reintroduce gluten later on.
How does gluten affect you? Do you completely avoid gluten? I’d love to hear your comments, below!
Have You Gone Gluten-Free or Tried Paleo?
I'd love to hear from you. Did cutting gluten change your life? Are you still struggling with symptoms you suspect are food-related? Or maybe you've accidentally reintroduced gluten and felt the effects? Share your experience in the comments below — your story might be just the motivation someone else needs to take the first step.
Let’s continue the conversation and support each other on the journey to better health, one real food meal at a time.
Why Gluten Intolerance Is More Common Than You Think
Even though gluten has been a part of the modern Western diet for centuries, it’s only recently that we’ve started to question its role in chronic health issues. While coeliac disease is widely recognised, gluten intolerance and non-coeliac gluten sensitivity are far more common – and often missed. One of the most eye-opening parts of going Paleo is discovering just how many symptoms are linked to gluten — even in people who assumed they had no problem with it at all.
What Is Gluten, Really?
Gluten is a group of proteins found in wheat, barley, rye, and spelt. Its elastic properties are what give bread its chew and pasta its bite. But these same proteins are increasingly being recognised as problematic for many people — not just those with a formal coeliac diagnosis.
Gluten can be inflammatory, difficult to digest, and disruptive to gut health. For some, the effects are immediate and obvious. For others, gluten causes subtle, chronic symptoms that can take years to link back to diet.
Gluten Intolerance vs Coeliac Disease: A Quick Overview
It’s important to distinguish between coeliac disease and gluten intolerance:
Coeliac disease is an autoimmune disorder where the ingestion of gluten causes the immune system to attack the lining of the small intestine.
Non-coeliac gluten sensitivity may not show up on blood tests or biopsies but still triggers symptoms such as bloating, fatigue, headaches, and brain fog.
In both cases, the body is signalling that gluten is not being tolerated — just in different ways.
The Gut-Brain Connection
Many people think gluten issues begin and end in the digestive tract, but that’s far from the full picture. Thanks to the gut-brain axis, gluten can also influence mood, concentration, memory, and even behaviour. Anxiety, depression, and ADHD symptoms have all been reported to improve on a gluten-free or Paleo diet — particularly when gut health is supported at the same time.
This is why keeping a symptom journal can be so powerful during your 30-day Paleo trial. You might discover that a foggy brain, restless sleep, or skin issues were quietly linked to the bread or cereal you thought was harmless.
What Happens When You Remove Gluten?
Once gluten is removed and the gut starts to heal, many people report benefits such as:
Fewer digestive issues (like bloating, reflux or irregular bowel movements)
Clearer skin
Better mood and concentration
Reduced joint pain and inflammation
Increased energy
Improvements in hormonal balance
Enhanced immune function
The flip side? Many also find that a small reintroduction of gluten — even a crumb of bread or a splash of soy sauce — can lead to a strong reaction once they’re off it. This isn’t unusual; your body becomes more sensitive to something it sees as inflammatory once it’s no longer a regular part of your system.
Why a Paleo Diet Makes It Easy
Going Paleo automatically removes all sources of gluten — no label-reading required. You’ll be focusing on real food: vegetables, meat, seafood, eggs, fruit, nuts, and healthy fats. And without gluten acting as a hidden inflammatory trigger, your gut and immune system have a chance to reset.
Many people turn to Paleo after trying a traditional gluten-free diet and feeling frustrated that symptoms persist. That’s usually because gluten-free products are still highly processed and full of starches, sugars, and gums that can be just as disruptive as gluten itself. Paleo skips all that and focuses on real nourishment — the kind your body actually recognises and thrives on.
Still on the Fence?
If you’re unsure whether gluten is an issue for you, there’s only one way to know for sure: eliminate it 100% for a minimum of 30 days and observe how your body responds. At the end of the trial, try a small reintroduction (like a piece of bread or a baked good) and see what happens. You may be shocked at how clear your body makes it.
Over to you: Have you experienced any surprising changes after giving up gluten? Are you thinking about trying Paleo to see if your symptoms improve? I’d love to hear your story — drop it in the comments below. Let’s support each other on the journey back to real food and better health.
Are You Getting Too Much Vitamin A?
What is Vitamin A?
Vitamin A is a fat soluble vitamin, which is either found ready formed – for example in animal products such as meat and dairy – or as pro-vitamin A, beta carotene, in fruits and vegetables. Beta carotene is then converted into Vitamin A in the body, with the help of the hormone thyroid.
Vitamin A is crucial for many functions, such as vision, reproduction, breastfeeding and in maintaining healthy skin, teeth and bones.
Liver is a great source of vitamin A. For beta carotene, the more intensely coloured the fruit or vegetables – the higher the amount of beta carotene it provides. Supplements wise, cod liver oil is an excellent source (just make sure you check the ingredients and choose a good quality supplement).
Vitamin A Toxicity
If you don’t get enough vitamin A you can experience immune and vision issues – but conversely it is equally problematic getting too much. In fact excess vitamin A has even been shown to result in birth defects. Excessive consumption of beta carotene is not so serious, but it will make your skin turn yellow or orange, which would look rather alarming! Fortunately the skin will return to it’s normal colour once intake of beta carotene is reduced.
Another issue with excessive levels of vitamin A, are that it appears to reduce the bodies ability to utilise Vitamin D. As people tend to be deficient in Vitamin D (perhaps more so than Vitamin A), this could be a real problem. As with so many vitamins and minerals, it appears having a good balance is crucial.
Best Natural Food Sources of Vitamin A
When aiming to boost your vitamin A levels through real food, animal-based sources are by far the most effective. This is because they provide the active form of vitamin A, known as retinol, which your body can use immediately without needing to convert it. Organ meats top the list, with liver being the most concentrated source. A small portion of beef or lamb liver just once a week can cover your entire weekly requirement.
Other excellent animal-based sources include:
- Egg yolks (especially from pasture-raised hens)
- Butter and ghee from grass-fed cows
- Oily fish like sardines and salmon
- Full-fat dairy products (if tolerated)
On the plant side, beta carotene provides a precursor to vitamin A and is found in vibrant orange, yellow, and dark green vegetables. However, conversion rates vary between individuals, depending on factors like thyroid function, genetics, and overall diet. The richest sources of beta carotene include:
- Sweet potatoes
- Carrots
- Pumpkin
- Dark leafy greens like kale and spinach
- Butternut squash
How Vitamin A Supports Your Immune System
Vitamin A plays a central role in maintaining a strong immune defence. It helps form the mucous membranes lining your respiratory tract, gut, and urinary tract—your body’s first line of defence against invading pathogens. These mucous layers rely on vitamin A to stay moist, thick, and effective at trapping and removing viruses and bacteria.
In fact, one of the earliest symptoms of vitamin A deficiency is a higher susceptibility to colds, flu, and respiratory infections. Without adequate vitamin A, your immune system struggles to activate T-cells, which are essential for fighting off illness.
This is particularly important for children, the elderly, and anyone with an autoimmune condition. Ensuring your diet includes sufficient amounts of bioavailable vitamin A can help keep your immune response robust and reduce recovery time from illnesses.
Vitamin A and Skin Health
Vitamin A is often referred to as the “skin vitamin” for good reason. It supports cell turnover and regeneration, which are vital for healthy skin tone and texture. A deficiency can lead to dry, rough, or flaky skin, and in more extreme cases, a condition known as follicular hyperkeratosis, where the skin becomes thick and bumpy—particularly on the arms and thighs.
Topical forms of vitamin A, such as retinol, are commonly used in skincare, but nourishing your skin from the inside out with food sources can be just as powerful. Many people who increase their intake of liver, eggs, and colourful vegetables report clearer, smoother, and more resilient skin over time.
Can You Absorb Enough Vitamin A on a Plant-Based Diet?
While beta carotene in plants can be converted into vitamin A, the process is not always efficient. Some people carry a genetic variant that significantly reduces their ability to convert beta carotene into active vitamin A. This is particularly relevant for those following a vegetarian or vegan diet, where animal-based sources are excluded entirely.
For individuals with thyroid imbalances, digestive issues, or poor liver function, conversion can be even more impaired. In such cases, relying solely on plant sources may not be enough to meet your needs, making it essential to monitor your health and consider testing your nutrient status through a qualified practitioner.
Testing and Balancing Vitamin A Levels
If you're unsure whether you're getting too little—or too much—vitamin A, consider having your blood levels tested. A holistic practitioner or integrative GP can assess both your vitamin A and vitamin D levels to see how they’re interacting. Remember, it’s all about balance. You don’t want one fat-soluble vitamin to crowd out another.
Some signs that your vitamin A levels may be low include:
- Dry eyes or night blindness
- Increased frequency of colds or infections
- Rough, dry, or peeling skin
- Difficulty conceiving or irregular cycles
On the other hand, symptoms of vitamin A excess may include:
- Headaches and nausea
- Bone pain or fragility
- Dizziness
- Peeling or cracked lips
Safe Supplementation Practices
For those considering a vitamin A supplement, especially in the form of cod liver oil, it’s critical to check the label and dosage. Many high-quality cod liver oils now balance their vitamin A and vitamin D ratios to reflect ancestral diets more closely. Still, it’s easy to overdo it, particularly if you’re also eating liver or fortified foods.
When supplementing, less is more. A rotational approach—such as taking cod liver oil a few days per week and eating liver once every 7 to 10 days—can help avoid both deficiency and toxicity. And as always, food should come first. Supplements should fill in the gaps, not replace whole, nutrient-dense meals.
Vitamin A and the Paleo Diet
One of the great benefits of following a paleo diet is that it naturally includes many of the best sources of vitamin A. From liver pâté and slow-cooked beef cheeks to roasted sweet potatoes and hearty kale salads, it’s easy to build meals that support optimal intake without needing synthetic vitamins or processed foods.
Rather than counting micrograms or tracking conversions, a Paleo approach allows you to eat intuitively from a wide variety of foods, trusting that a nose-to-tail and plant-diverse diet will deliver what your body needs—when combined with adequate sun exposure, rest, and movement.
Are You Getting the Right Balance?
In the end, it’s not just about vitamin A in isolation. The body works as a system, and nutrients interact with each other in complex ways. Keeping your fat-soluble vitamins in balance—A, D, E, and K—is key to ensuring each one functions optimally. Rather than megadosing or avoiding these nutrients altogether, aim for moderate, food-based intake and regular testing where possible.
If you’ve never tracked your vitamin A intake or tested your levels, it might be worth exploring. Real food is powerful—and when used wisely, it can be one of your best tools for lifelong health.
Have you had your levels checked? How were they? Are you concerned about toxicity? Please share your experiences in the comments below.
Raw Chocolate Coconut Macaroons
Let’s face it; sometimes, we all crave a bit of chocolate. Even we Paleo folk have our weaknesses. Fortunately though, our chocolate fixes don’t have to be laden with sugar and dairy. In moderation, raw cacao is extremely healthy, bursting with antioxidants and beneficial phytochemicals. There are loads of different ways you can enjoy it, and for me it's much more delicious than the cheap and nasty stuff people buy stacks of in the supermarket. What better way to enjoy it than as part of some delicious, no bake, easy to make, mini macaroons?
Makes 12
Chocolate Coconut Macaroons Ingredients:
- 1 banana
- ¼ cup Almond Butter
- ¼ cup Coconut oil
- 2 tbsp Maple Syrup
- 5 tbsp raw cacao powder
- 1 ½ cups unsweetened shredded coconut
- ½ tsp vanilla extract (optional)
Chocolate Coconut Macaroons How To:
Cover a flat baking tray with some baking parchment.
Mash the banana in a large bowl. Whisk in the almond butter, coconut oil, maple syrup and vanilla if using to form a paste.
Add the cacao powder to the mix, one spoonful at a time, stirring well.
Stir in the coconut, making sure all the mixture is well combined (I used my hands for this part!). Form the mixture into 12 mini ‘macaron’ shapes, and place on top of the baking parchment.
Leave in the fridge for at least an hour to fully set. If you can’t wait that long, 10 minutes in the freezer is just as good!
Why Raw Cacao Deserves a Place in Your Paleo Pantry
Raw cacao is one of the most nutrient-dense superfoods you can enjoy on a paleo diet. It’s packed with magnesium, iron, potassium, and flavonoids, which help reduce inflammation and support heart and brain health. Unlike processed cocoa powder, raw cacao is cold-pressed and retains its powerful antioxidant properties. It’s a far cry from the overly sweetened, milk-laden chocolate bars you’ll find at the checkout aisle.
In addition to being incredibly rich in micronutrients, raw cacao can elevate your mood by stimulating the release of serotonin and endorphins. No wonder it’s a go-to treat when we’re looking for a little pick-me-up. When combined with healthy fats like coconut oil and almond butter, it becomes a deeply satisfying, nutrient-packed snack that supports your energy without the crash.
Customising Your Chocolate Macaroons
One of the best things about this simple chocolate coconut macaroon recipe is how easy it is to customise. If you like a crunch, try folding in some chopped raw almonds or macadamias before shaping the mixture. Want to increase the protein content? Add a tablespoon of your favourite unflavoured or cacao-flavoured collagen peptides or paleo protein powder. You can even switch out the banana for mashed sweet potato or avocado for a different texture and subtle twist in flavour.
If you're not a fan of maple syrup or want to keep the sugar content as low as possible, you can swap it out for a few drops of pure stevia or monk fruit sweetener. Just be mindful of the total volume and texture, as liquid sweeteners help bind the mixture together. For an extra indulgent twist, melt a few tablespoons of 100% dark chocolate and drizzle over the macaroons just before chilling.
The Perfect Paleo-Friendly Snack
These macaroons tick every box when it comes to snack goals. They’re naturally gluten-free, dairy-free, refined sugar-free and grain-free, and they also happen to be completely raw and vegan-friendly. This makes them suitable for a wide range of dietary needs and preferences. Best of all, they don’t require any baking or cooking—just a bowl, a tray, and a bit of fridge space.
They’re the ideal solution for when you want something sweet without the sugar crash. The healthy fats from coconut oil and almond butter help stabilise your blood sugar, while the banana provides just enough natural sweetness without going overboard. Plus, they’re full of fibre thanks to the shredded coconut, helping to keep you fuller for longer.
Storing and Serving Tips
Once the macaroons have firmed up in the fridge or freezer, you can transfer them to an airtight container. They’ll keep well in the fridge for up to a week, or in the freezer for a month. If storing in the freezer, let them sit out for five minutes before eating so they soften slightly and are easier to bite into.
These macaroons make a perfect after-dinner treat, lunchbox snack, or even a small breakfast bite with a cup of herbal tea. They’re also great to serve at gatherings or events, especially when you want to offer a sweet treat that doesn’t involve refined sugars or flour. For a more festive presentation, roll them in extra coconut flakes, crushed nuts, or a dusting of cacao powder before setting.
More No-Bake Paleo Treat Ideas
If you enjoy these chocolate coconut macaroons, there are plenty more paleo-friendly no-bake treats you can try. Think along the lines of:
- Raw date and nut balls: A blend of dates, walnuts, and cacao for an energy-boosting snack.
- Frozen banana slices dipped in dark chocolate: A simple, refreshing summer treat.
- Avocado chocolate mousse: Blended with cacao powder, a dash of vanilla, and sweetened naturally.
- Homemade paleo fudge: Made with coconut oil, nut butter, and raw cacao—just chill and slice.
All of these ideas follow the same principles: whole, unprocessed ingredients, easy methods, and a big dose of satisfaction without compromising your health goals.
Balancing Treats Within a Paleo Framework
It’s easy to fall into the trap of labelling foods as “good” or “bad,” but within a balanced paleo lifestyle, treats like these macaroons can absolutely have a place. The key is enjoying them mindfully and using high-quality ingredients that nourish your body. When your treat includes healthy fats, fibre, and micronutrients, it’s worlds apart from the ultra-processed confectionery lining store shelves.
In fact, having nourishing sweet options like these can help prevent the kind of intense sugar cravings that lead to bingeing on off-plan foods. When you know you can enjoy a chocolate fix without wrecking your energy levels or digestion, it becomes much easier to stick with your lifestyle over the long term.
Making It a Fun Family Activity
These no-bake macaroons are also a fantastic way to get kids into the kitchen. Since there’s no oven involved and no sharp tools required, younger children can help mash, mix, and shape the ingredients into macaroons. It’s a hands-on activity that teaches real food principles and gets them excited about eating something they helped create.
You can even set up a “build-your-own macaroon” station at a party, where everyone gets to roll their own version and decorate it with toppings like cacao nibs, desiccated coconut, crushed nuts, or even dried berries. It’s messy, fun, and a whole lot more nourishing than packet sweets or conventional baked goods.
Final Thoughts
Raw chocolate coconut macaroons are more than just a treat—they’re a celebration of real food, simplicity, and indulgence without compromise. With wholefood ingredients and no need for an oven, they’re one of the easiest ways to enjoy something sweet that aligns with your paleo values. Whether you keep a batch on hand for busy days or whip them up to impress your friends, these little bites of chocolatey goodness are sure to become a household favourite.