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.

Are We Too Developed paleo diet Indonesia-min

Are We Too Developed?

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I've just returned from an amazing trip to Indonesia (I went to Bali, the Gili Islands and Lombok), which turned out to be a great Paleo adventure. As a “developing Country” I was surprised how many differences I noticed compared to how things are done here, in the “developed” World. The surprising thing was how many of these differences actually seemed far better in Indonesia. Perhaps being “developed” in not such a good thing after all?

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Pregnancy, babies and children in Indonesia

I spent all of my time in small villages, completely off the tourist track. In all of my time, I did not see a single pram/ pushchair/ stroller (whatever you like to call it!). Babies too young to walk were tied to their mothers side by a piece of material and their weight supported by the mothers arm. Whilst pavements aren't suitable for pushchairs (thanks to lots of open drainage holes), this does seem to be a far more sensible way of transporting a baby around, don’t you think?

In the “developed” world you always see mothers distractedly pushing along a pram. Often the pram is completely covered by a rain protector and you can’t even see the infant. The mother is busy chatting on her phone or rushing to her destination. I can’t help but wonder how much better it is for the Indonesian babies, who are constantly in physical contact with their family.

Whilst I don’t doubt a pram is very convenient and get for carrying shopping bags, is it best for the baby? I also regularly see rather old toddlers being pushed around, when surely they should be encouraged to walk.

The other striking difference I noticed was that the Indonesian children were given far more freedom then their counterparts in the developed World. They seemed to have a lot more free reign to explore, without being permanently attached to the apron strings.

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I was impressed to see one young mother weaning her baby, by chewing up food herself, before feeding it to her baby. I didn't see a steriliser, jar of baby food, blender or piece of cutlery involved!

I had the opportunity to visit a maternity clinic, which has been set up as a charitable foundation and is supported by volunteers. Compared to a harshly light, sterile busy Western maternity ward, this clinic was far more homely and open planned. In the typical Indonesian style, the delivery rooms were all open at the top of the walls, allowing air (and noise!) to circulate freely. I was interested to hear that women in Indonesia are typically very quiet in delivery, rarely have drugs (epidurals and the like aren't available in the particular clinic I visited) and “100% of women breastfeed”.

Teeth

The other big contract was around teeth and face shape. Almost all of the locals I met had wide faces and the most beautiful teeth I've seen outside of Hollywood. Their teeth were naturally straight, with no crowding – and they were also very white. With a Weston A Price perspective, it seems clear how the right diet helps to form a proper shaped palate – and good teeth.

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Food in Indonesia

For my whole trip I ate local (I’ll tell you more about the food in Indonesia in a future post). Everything the locals eat can typically be found within a few minutes walk of their home. Most families have a plot of land on which they grow rice for their family and perhaps a few other things. There were chickens everywhere and local markets in most villages for everything else. There are (or course) some Western snacks, but these didn't seem to purchased by the locals at all – and certainly weren't in the types of quantities we see in the Western world.

Happiness and Family

Another key observation was that everyone seemed happy, with very little stress! People would work hard to get food (i.e. on the rice paddies), but then they would also spend a lot of time sitting in the shade with their family, chatting. How many people get to do that in the developed world?

Indonesian Women

Oh – and you know some people say women shouldn't lift heavy weights? Try telling the Indonesian women that!

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What do you think about how they do things in Indonesia? Do you think we’re too developed?

When “Progress” Isn’t Always an Improvement

Travelling through rural Indonesia was a powerful reminder that being “developed” doesn’t necessarily mean being better. In fact, from a Paleo perspective — where ancestral health, connection, movement, and nutrition are central — many traditional ways of life seem far more aligned with human wellbeing than our so-called modern alternatives.

From babywearing and instinctive weaning to beautiful natural teeth, chemical-free births, and locally sourced whole foods, the simplicity of village life highlights just how far the Western world has drifted from its roots. And while conveniences like supermarkets, prams, and smartphones have their place, they also often come at a cost — to our health, our connection, and our sense of calm.

If we took just a few cues from the way Indonesians live — slowing down, eating locally, maintaining physical closeness, and working with rather than against our bodies — we might all be better off.

Have you noticed this contrast when travelling to less industrialised countries? What aspects of “modern life” do you think are worth questioning or even ditching entirely? I’d love to hear your thoughts — especially if you’ve also had a Paleo travel moment that made you stop and rethink what “developed” really means.

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Rethinking Modern Life Through a Paleo Lens

Travelling through places like rural Indonesia often shines a light on the disconnect between modern convenience and ancestral wisdom. For many of us following a Paleo lifestyle, it’s not just about what’s on our plate — it’s about how we live, move, raise our families, and connect with our communities. And in those respects, many so-called “developing” nations may actually be far ahead of the game.

Think about it: in the West, we've normalised processed baby food, sitting for hours under artificial lights, and ultra-sanitised everything. Yet in many Indonesian villages, babies are physically carried, not pushed; toddlers explore barefoot rather than being strapped into prams; food is homegrown, seasonal, and shared communally. It’s a world that fosters natural movement, connection, and real food — the very principles Paleo was built on.

One of the most striking differences is how people move. While we debate the merits of kettlebells or deadlifts, Indonesian women carry heavy loads on their heads daily — without fuss or injury. Children climb, squat, and run freely, without structured “exercise.” It’s a lifestyle that incorporates movement naturally and frequently, in stark contrast to the sedentary patterns of urban living.

The contrast in oral health is equally telling. The broad facial structures and straight white teeth observed by Weston A. Price are still visible in communities eating traditional diets — diets free from refined sugar, seed oils, and ultra-processed snacks. No orthodontics, no fluoride toothpaste, just nutrient-dense whole foods and strong chewing from early childhood. It’s an everyday testament to the power of ancestral nutrition.

Community is another area where Western society often falls short. In the villages of Lombok and Gili, families live close to one another, share meals, and support each other through daily tasks. There’s a deep social fabric that promotes mental wellbeing and reduces stress. In contrast, the fast pace of modern life, digital distractions, and isolated living can leave many people feeling disconnected and overwhelmed — no matter how “developed” our societies claim to be.

And then there’s childbirth and parenting. Seeing a maternity clinic where women give birth calmly, surrounded by community, without drugs or fear, and then breastfeed as the default — it’s a reminder that our bodies are designed for this. Contrast that with our overmedicalised birth system and the widespread struggle to breastfeed, and it’s hard not to ask: have we complicated something that should be instinctive?

None of this is to romanticise hardship or overlook the very real challenges in developing countries. But perhaps there's a middle ground — a way to blend the best of both worlds. Could we embrace the nutrient density of ancestral diets, the benefits of natural movement, and the strength of tight-knit communities, while also enjoying the advances of modern medicine, sanitation, and technology?

In Australia and other developed nations, maybe it’s time to stop assuming that more technology, more convenience, and more processed choices are always better. Instead, we might look to simpler lifestyles not as primitive or outdated, but as deeply wise and worth learning from.

Have you travelled somewhere that made you question your lifestyle back home? Did you notice any health habits that seemed more intuitive or effective than what we’re taught in the West? Share your thoughts in the comments below — I’d love to hear how your own Paleo journey has intersected with travel and tradition.

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Estrogen & The Paleo Diet

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When people mention estrogen they are more often than not referring to estradiol which is the major form of oestrogen in both men and premenopausal women. Today we will talk about estradiol which is the hormone that has the most wide-ranging effects on both women and men.

What is estrogen?

It’s actually a catch-all type term for a number of chemicals with similar functions and shapes such as estradiol (E2) or estrone (E3). During a female's reproductive years her estradiol levels are higher than other estrogens. During menopause however these estradiol levels decrease with the bulk of the woman’s estrogen content coming from E3 and E1. This is important as it is the E2 that the woman’s ovaries pump out and this is what has the biggest effect on her reproducing years – sending fat stores to the hips and thighs rather than to the abdomen. It is the decrease in E2 during menopause that leads to an increase of abdominal fat.

Estrogen is also responsible for maturing the female sex organs and the growth of the uterus. In males while testosterone is responsible for the male reproductive organs estrogens inhibits the death of cells in sperm cells.

Estrogen actually inhibits growth and has been used effectively to stop girls growing too tall. It is also a major part of bone development for males and females and can lead to poor bone density as women age as they become unable to produce normal amounts of estrogen. Estrogen replacement therapy usually assists and rectifies the bone density problem.

Women suffering from clinical depression have been found to produce less estrogen – but more testosterone, than normal with estrogen replacement therapy helping their condition. Men who suffer from depression actually produce far more estrogen than normal. Women also have an increase in function of their atherosclerotic arteries which could help explain the increase in heart conditions in pre-menopausal women.

Estrogen has reduced the formation of amyloid plaque that occurs in the brain of Alzheimer patients. In as many as 80% of breast cancer cases estrogen receptor sites rely on estrogen for fuel, with a rather common treatment for this type of breast cancer being to suppress the production of estrogen. Research has shown that males who received high levels of estrogen whilst in the womb are at greater risk of developing prostate and testicular cancer as adults.

Estrogen and the Paleo Diet – Primal Vitamin and Mineral Balance

Estrogen is very useful and can reduce strength and lean muscle mass while still promoting body fat accumulation with estrogen-dominant males often being obese and under-muscled. It is the large dose of estrogen that throws off the delicate hormonal balance and cause problems. While stunting a Child's growth might sound negative when you first hear about it, unchecked growth can have terrible consequences for the Child's health.

Both males and females need and produce estrogen for a reason as it has some very important uses within the human body. The problems lie in the unnatural amounts of the hormone within the body . Estrogen is essential for both women and men but imbalances – especially in post-menopausal women and in men can lead to muscle loss and fat gain.

Have you had your levels tested? If you've had an imbalance, please share your experience in the comments below – you never know who you might help out!

Estrogen and the Paleo Diet – Understanding Oestrogen Balance

How Modern Diets Influence Estrogen Levels

Modern Western diets, with their high levels of processed foods, sugar, and industrial seed oils, have a disruptive effect on hormone production, including estrogen. Excessive sugar intake, for example, can spike insulin, which in turn influences oestrogen levels by increasing aromatase – the enzyme that converts testosterone into estrogen. This contributes to estrogen dominance, a condition increasingly common in both men and women.

Unlike highly processed diets, a Paleo approach focuses on whole, nutrient-dense foods that help regulate hormonal balance naturally. With balanced blood sugar, steady insulin levels, and reduced toxic exposure, your body is far better equipped to maintain optimal levels of estrogen and other vital hormones.

Environmental Estrogen Mimics

Another concern tied to hormone imbalance is the intake of xenoestrogens – chemical compounds that mimic estrogen in the body. These are found in pesticides, plastics (like BPA), cosmetics, and non-organic animal products. Although they aren’t biologically identical to human estrogen, they can still bind to estrogen receptors and cause havoc.

Following a Paleo lifestyle helps reduce your exposure to xenoestrogens. Prioritising organic produce, grass-fed meats, and natural personal care products can significantly reduce the load of synthetic estrogens on your system.

Paleo Foods That Support Healthy Estrogen Levels

Certain foods can naturally assist the body in metabolising and balancing estrogen levels. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale are rich in indole-3-carbinol, a compound that supports the liver’s ability to metabolise excess estrogen. The liver plays a key role in detoxifying hormones, and the nutrients in these vegetables directly assist that process.

Fermented foods like sauerkraut and kimchi promote gut health, which is also crucial in hormone regulation. The gut microbiome affects the reabsorption and excretion of estrogen. A healthy gut flora ensures that your body doesn’t recycle excess hormones, which could otherwise be reabsorbed and lead to imbalances.

Healthy fats like those from avocado, nuts, olive oil, and oily fish support hormone production as well. Hormones like estrogen are built from cholesterol and healthy fats, so removing fat entirely from the diet – as some mainstream diets suggest – can be counterproductive.

Exercise and Lifestyle: Key Components

Diet isn’t the only piece of the puzzle. Lifestyle factors like exercise and stress management play huge roles in regulating estrogen. High-intensity exercise can help lower estrogen dominance by promoting fat loss – especially from the abdominal region, where excess estrogen is often stored and produced.

Equally important is reducing chronic stress. Elevated cortisol (the stress hormone) can interfere with the balance of sex hormones, leading to increased estrogen in men and reduced progesterone in women. Simple changes like getting better sleep, meditating, walking in nature, and unplugging from devices can support a healthier hormonal environment overall.

Post-Menopausal Estrogen Balance

After menopause, estrogen levels naturally decline, and the source of estrogen shifts largely to fat cells and the adrenal glands. Maintaining a healthy body composition and supporting adrenal health become even more important. Paleo's anti-inflammatory approach, full of nutrient-rich, unprocessed foods, can be highly beneficial for post-menopausal women looking to stabilise their hormonal landscape without resorting to synthetic hormone therapies.

Supplements such as magnesium, vitamin D, and omega-3 fatty acids also support hormonal health and are often helpful during this stage of life. However, food should always be the foundation, with supplementation only where necessary.

Men and Estrogen: The Other Side of the Coin

Although estrogen is often associated with female health, it's vital for men as well. Estrogen in men supports brain function, libido, and bone health – but too much of it can lead to issues such as gynecomastia (male breast development), low testosterone, and abdominal weight gain.

Poor diet, excess alcohol, and high exposure to plastics are all culprits. Fortunately, adopting a Paleo framework – minimising processed foods, alcohol, and endocrine-disrupting chemicals – can go a long way in restoring hormonal balance for men.

Putting It All Together

Estrogen isn’t inherently “bad” – it’s essential. The real issue is imbalance, especially in today’s environment where so many factors conspire to push hormone levels out of their natural rhythm. By adopting a Paleo lifestyle, you support the body’s natural ability to regulate hormones by feeding it whole foods, reducing toxins, and living in alignment with how humans evolved to function.

If you suspect you might be dealing with estrogen dominance or imbalance, speak with a qualified healthcare provider who understands the interplay between diet, lifestyle, and hormones. Getting the right tests, such as saliva or Dutch hormone panels, can give you clear insights into what’s really going on.

Ultimately, balancing estrogen is not about quick fixes or drastic hormone therapy – it’s about supporting your body consistently with the right inputs. And a well-structured Paleo diet provides exactly that.

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How To Kick Off A Healthy (Paleo) New Year

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A new year is the perfect time for a fresh start. Whether you want to finally lose some weight, get fit or get on top of some health issues – there's no time like today – right now – to dive into the Paleo Diet

Where To Start

Have you got any lingering treats left from the festive season? Instead of promising to get stuck into a healthy regime, just as soon as you finish that last box of chocolates, throw it away! Your body will thank you for it.

The best way to start is, well – to actually start! Throw yourself right into it.

Organise

Sit down and plan your menu for the next week, meal by meal, then shop for everything you need. If it's in your fridge or pantry it's easy to prepare some great Paleo meals

Look through paleo websites and paleo cookbooks for inspiration for delicious meal ideas. Experimenting in the kitchen is a great way not to get bored. Paleo is no reason to have a bland, boring diet!

Whenever you cook, make at least double what you need. You can take the rest into work for lung the following day, or freeze for future dinners when you don't have time to cook.

Paleo Diet in Australia and New Zealand – Kick Start Your New Year Health Resolution

New to Paleo?

If you've not yet started a Paleo diet before, depending on how you ate before, you may get “carb flu” as your body adjusts to fewer carbohydrates. You can go cold turkey into Paleo (and remind yourself how much better you're going to feel once you acclimatise) – or you can slowly transition into a paleo diet, gradually reducing grains.

The initial period of following the paleo diet is a great time to read as much as you can about this lifestyle. It's great to understand why it works so well. When changing the way you eat, you're also likely to get a lot of questions from family and friends – so being well read up on Paleo comes in very handy

Unfit?

Instead of launching straight into a hardcore fitness routine, it's often great to start slowly. Walking is one of the best ways to increase your fitness, with the added benefit of fresh air and sunshine.

Weight to lose?

If you have weight to lose, Paleo is a great place to start. Once you reach a plateau – it's time to change things up a little. Some people have great results with techniques like low carb (or even nutritional ketosis) or intermittent fasting. Everyone is different, so it's important to find out what works for you

Where are you right now? Are you new to Paleo, or needing to refocus? What are your health aims for this brand new year? I'd love to hear in the comments below!

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What Are Your New Year’s Resolutions?

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It's nearly the end of the yea, which can only mean one thing – it's time for New Year's Resolutions! Other than the usual quitting smoking* here are my Paleo related goals for next year. I'd love to hear yours too!

Sleep

I'm realising more and more how important sleep is. It impacts everything. No matter how well you eat and how fit you are – without adequate sleep it often feels somewhat futile. So my plan is to allow myself a nine hour sleep window at least five nights a week. If I wake up early, I didn't need it! I will try to do this every night – but have to be realistic about those days when I have no option but to get early (typically to travel for work)

Ferment

Fermented food is so beneficial and I really need to make more time to prepare things like sauerkraut and kombucha! I'd like to have something fermented in my paleo diet every week – and also find a good kimchi recipe!

Offal

Another thing I'm not so good at is including Offal in my Paleo Diet. I plan to make an effort to consume things like liver, heart and kidneys on a regular basis. I think creating a good Pâté recipe will be a great way to do this.

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Sun

I'm also going to pay much closer attention to my Vitamin D levels in the new year, so will have my levels tested more frequently and make sure I either get 20 minutes of sun exposure each day – or take a vitamin D3 supplement as close to midday as possible.

Organise

Towards the end of the year my organisation got worse and worse! I'm going to make sure I'm more organised and bring in my lunch each day – instead of spending my lunch breaks searching the city for something Paleo!

Move with Purpose

Exercise is already a key part of many people’s routines, but this year I want to shift from “burning calories” to “moving with purpose.” That means training in a way that’s aligned with functional, ancestral movement. I’ll be focusing more on walking barefoot outdoors, lifting heavy things a few times a week, and incorporating short, high-intensity workouts like sprints or kettlebell intervals. I’ll also make time for long hikes or swims whenever I can.

This kind of movement not only supports physical health but also contributes to mental clarity and emotional resilience. And in the true Paleo spirit, it mimics the variety and spontaneity of how our ancestors used their bodies every day—not just repeating the same gym routine on a treadmill indoors.

Cutting Out the Clutter

This year, another resolution is to simplify. That includes not just food but also the products I use, my surroundings, and even my social media feeds. I'm planning a serious pantry clean-out to remove anything that isn’t 100% aligned with my Paleo lifestyle—no more “maybe one day” packets of processed foods lurking in the back. This reset will help me stay more intentional with what I eat and how I shop.

Beyond food, I’ll also declutter my home to make it more calming and conducive to wellness. Too much stuff—especially tech—seems to disrupt peace and productivity, so I’ll be more mindful of what I allow into my space, both physically and digitally.

Hydration Goals

I’ve always known that hydration is important, but I’ve often let it fall by the wayside. In the new year, I plan to make water intake a higher priority. I’m aiming for at least 2.5 litres a day, more on active or hot days here in Australia. I’ll also be focusing on mineral-rich hydration—adding a pinch of sea salt or a splash of coconut water to help with electrolyte balance.

Proper hydration supports digestion, energy levels, skin clarity, and joint health. I’m also planning to keep an insulated bottle with me at all times and track my intake to make this goal sustainable and measurable.

Read More Paleo Research

This resolution is about diving deeper into the why behind the Paleo diet. While I’ve read the basics and followed this lifestyle for years, I want to take a more scientific look at some of the principles—particularly emerging research around gut health, autoimmune protocols, and the effects of modern food processing.

I’ll be setting aside 30 minutes each week to read from peer-reviewed journals, listen to expert-led podcasts, or explore books that cover the intersection of ancestral health and modern science. Staying up to date helps refine my approach and also lets me share better, more informed content with you.

Batch Cooking and Freezer Prep

To support my goals of eating more nutrient-dense foods and staying on track with organisation, I’ll be embracing batch cooking more regularly. Every Sunday, I plan to prepare a few key components that can be mixed and matched throughout the week—things like roasted veggies, shredded meat, bone broth, and fermented condiments.

Not only does this reduce midweek stress, but it also prevents decision fatigue and helps avoid the temptation of off-plan meals. I’ll be investing in quality glass containers, a good set of labels, and maybe even upgrading the freezer storage layout to keep things easy to grab and defrost.

Embrace Local and Seasonal

Instead of buying imported produce or frozen convenience options, I’m making a resolution to eat seasonally and locally as much as possible. That means visiting farmers’ markets more often, supporting ethical Australian producers, and focusing on fruits and vegetables that are naturally thriving in each season.

This approach is not only more sustainable but also delivers better taste and nutritional content. Plus, it gives me a deeper connection to the land I live on and helps me appreciate food in a whole new way—something very much in the spirit of Paleo living.

Mindful Tech Use

Another goal that ties in beautifully with a holistic lifestyle is reducing screen time—especially before bed. In 2024, I often found myself scrolling late into the evening, which undoubtedly interfered with my sleep, stress levels, and overall focus.

This year I’m implementing digital curfews, turning off screens an hour before bedtime, and replacing that time with journaling, reading, or simply winding down with calming music or a short stretch. It’s all about being more present and creating space for restoration rather than constant stimulation.

Reconnect with Community

One of the most overlooked parts of wellness is connection. I’m making a conscious effort this year to spend more quality time with people who inspire and uplift me. Whether that’s through meal sharing, nature walks, or group workouts, I want to re-establish that sense of community that’s so central to ancestral living.

Isolation is often a silent stressor in modern life. By reconnecting with like-minded friends and being more involved in real-world conversations—not just online—I hope to build stronger bonds that support mental and emotional health throughout the year.

Your Turn

If you’re setting Paleo-aligned resolutions this year, I’d love to hear what they are. Are you planning to experiment with fasting? Try a Whole30 reset? Source a better local butcher? Share your goals in the comments below and let’s keep each other accountable!

I'd love to hear your New Year's Resolutions. What are you going to start doing, do less of and stop doing altogether?

*I'm only joking. I've never been a smoker!

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Manganese & The Paleo Diet

How are your Manganese levels? Does following a Paleo diet guarantee optimal micro nutrient levels? This week I'm focusing on manganese – and most importantly, how to make sure your levels are sufficient.

What actually is Manganese?

Did you see the word and thought I had spelt magnesium incorrectly? It is actually a trace mineral that regulates dozens of enzymatic reactions within the body. It is a crucial mineral.

If you are lacking in manganese some of the symptoms of deficiency include low thyroxine – or Thyroid Hormone T4 – as manganese is important for the production of T4.

Asthma is another area with links to deficiency of this trace mineral. There are links between low manganese levels in children and childhood asthma. Similarly there is a link between low dietary manganese intake and the incidents of asthma in adults.

Low HDL also has links to deficiency of manganese. Women who eat a low manganese diet will find their HDL drops dramatically.

Primal Diet Supplements Mineral Vitamin Deficiencies

Joint pain and osteoporosis can also be impacted. Bone density doesn't come down to just magnesium and calcium alone, with manganese also playing a significant part in overall bone health.

What causes low manganese levels?

Having too much iron in your system can result in low levels. While this isn't the cause of a deficiency for those who suffer from iron retention, or who absorb too much iron, manganese can reduce the absorption of dietary iron. Those who are on a Paleo diet (or following the Primal Blueprint) eating iron rich meat on a regular basis may be getting less manganese in their system than they need – especially if they are not eating most of the richest source of the minerals. Obviously if you do not eat enough manganese rich foods you’re not going to have enough manganese. If your diet consists mostly of beef and you don’t eat many nuts, shell-fish or berries, you may find you are not getting enough manganese in your diet.

As with all minerals, if they aren't in the soil, they don't get into the food chain. This means it is crucial to ensure your meat comes from animals who have been reared with a proper diet – and fed on grass, from soil with good mineral levels. Grain fed animals won't have had access to the same levels of minerals as their grass-fed equivalents. It's really important to know and understand where your food comes from.

Where can you get more manganese into your body?

Nuts are a great source of manganese with hazelnuts being the richest source and almonds having the lowest manganese source. Other nuts including macadamia’s pine nuts, walnuts and pecans are also good sources of manganese. Shell-fish such as mussels, clams and oysters are good sources, with mussels having the highest content of manganese. As always, it comes down to having a very varied diet, sourcing food from the highest quality sources wherever possible.

Ever thought about your manganese levels? Do you eat enough natural food sources? Please share your thoughts in the comments below.

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How To Recover From An Un Paleo Christmas

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How's your Paleo diet going this Christmas?

Did you keep it Paleo, or did all the SAD traditional food get the better of you this Christmas?

No matter what your intentions or plans, at this time of year it can be easy to get swept along with family and friends – and find yourself eating all the foods you'd normally avoid. Be it tradition, peer pressure or a one off – at this time of year above all others – it's easy to fall off the Paleo wagon.

So what now if your Paleo diet has gone by the wayside?

How does it make you feel? Chances are a rare gluten exposure will make you feel far worse than it would have before you went gluten-free. Once you get gluten out of your system, a one off exposure often seems to have a far bigger impact that it did when you regularly ate gluten-laced food. If you're used to a relatively low carb diet a sudden influx of sugar can leave you feeling moody, tired and lacking in energy – and above all crave another sugar hit. A vicious circle you don't want to get into!

 

Perhaps you're thinking that as you've been eating un-Paleo, you might as well continue until the weekend? Or New Year? Or until those cakes and chocolates the neighbours brought have finished?

But the best course of action is to get straight back onto your Paleo diet. If you can't bear to throw away the remaining non-Paleo food – give it away to your non-Paleo friends or neighbours! Remove the temptation.

Bone broths are a great nourishing way to get back into a good dietary routine – particularly if you've had a bad reaction to a gluten exposure.

How was your Christmas? Did you keep it Paleo? I'd love to hear your comments below.

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Get Back on Track with a Post-Christmas Reset

If your Christmas ended up being a little too merry in the food department, don’t panic. One of the most empowering things about living a Paleo lifestyle is that it’s never about perfection — it’s about intention and consistency over time. Slipping up doesn’t mean failure, and the faster you recommit to nourishing your body, the better you’ll feel.

A great way to begin is with a simple 3 to 5-day Paleo reset. Focus on real, whole foods with minimal ingredients. Prioritise quality protein like grass-fed beef, pastured eggs, and wild-caught fish. Add plenty of non-starchy vegetables, and hydrate generously. By getting back to the basics, you’ll reset your blood sugar, reduce cravings, and begin to feel like yourself again far quicker than you might think.

Support Digestion After Overindulgence

Digestive discomfort is one of the most common side effects of holiday eating, especially if your body is no longer used to grains, seed oils or processed sugar. Fortunately, you can ease back into digestive balance naturally. Begin with light, easily digestible meals like broths, soups, steamed veggies, and simple proteins. Avoid raw vegetables for a few days if your gut feels off — cooked food is generally gentler on the system post-exposure.

You can also support your digestion by sipping ginger or peppermint tea between meals. Apple cider vinegar in warm water before eating can help stimulate digestive enzymes. And of course, fermented foods like sauerkraut and coconut kefir can help restore gut bacteria thrown off by a few days of indulgence.

Rein in the Sugar Cravings

If the Christmas sweets left you with a serious sugar hangover, you’re not alone. Sugar is highly addictive, and even a couple of festive days can lead to intense cravings. The key here is to break the cycle quickly. Don’t try to ‘wean off’ sugar — it only prolongs the dependence. Instead, go cold turkey and focus on eating high-protein, high-fat meals to stabilise blood sugar.

Cravings are also often a sign of dehydration or mineral deficiency. Add a pinch of sea salt to your water, increase your intake of leafy greens, and ensure you’re eating enough magnesium-rich foods like pumpkin seeds and spinach. Within just a few days of consistent, real food, the cravings will fade.

Move Your Body to Recharge

If Christmas left you feeling sluggish, bloated or foggy, gentle movement can help shift things along. You don’t need to hit the gym or go full CrossFit — walking, stretching or a light yoga session can be just as effective at getting your energy and mood back on track.

Try to get outside each day, even for a short walk. Exposure to natural light will help rebalance your circadian rhythm, particularly if your sleep took a hit over the holidays. A short burst of sunlight first thing in the morning can work wonders for both energy and digestion.

Focus on Your Next Meal

It’s easy to catastrophise after a festive blowout, but the truth is: it’s just one (or a few) meals. You don’t need to “start on Monday” or wait for the New Year to make better choices. The best time to get back to Paleo is at your next meal. Don’t dwell on the pavlova or the stuffing — just make your next plate a good one.

Even something as simple as scrambled eggs with avocado, or a chicken soup with leftover veg, is enough to hit the reset button. Keep it simple and focus on momentum rather than perfection.

Reconnect With Why You Started

When you first began eating Paleo, chances are you noticed better energy, clearer skin, fewer cravings, and improved sleep. Recalling how you felt before Paleo — and how much progress you’ve made — can reignite your motivation.

Write down your reasons for going Paleo in the first place and keep them visible. Whether it was for autoimmune relief, weight management, mental clarity, or just feeling stronger — these reasons still matter. A few festive meals don’t undo your progress, but remembering your ‘why’ helps you get back on course with purpose, not guilt.

Plan for Next Year Now

Let’s face it — Christmas and New Year aren’t going anywhere. So why not make a plan for next year while the experience is still fresh? If certain events or situations made it hard to stay Paleo, take note. Could you bring your own dish? Suggest a picnic instead of a formal lunch? Politely decline that tray of Ferrero Rocher next time?

Set yourself up for success by preparing strategies in advance. That might mean freezing a few Paleo-friendly treats ahead of time or creating new festive food traditions that align with your values. The more you prepare, the easier it becomes to stay true to your goals while still enjoying the season.

Your Post-Holiday Paleo Checklist

  • ✔ Clear the house of leftover non-Paleo foods
  • ✔ Plan your meals for the next 3 days
  • ✔ Start your day with protein and healthy fats
  • ✔ Drink at least 2 litres of water daily
  • ✔ Incorporate some movement, even gentle walking
  • ✔ Get outside and prioritise sleep
  • ✔ Focus on nourishment, not punishment

Ultimately, remember that Paleo is a lifestyle, not a diet. It’s not about being 100% perfect all the time — it’s about making choices that serve your health, most of the time. The holiday season is meant to be enjoyed, and if that meant eating a few things off-plan, it doesn’t mean you’ve failed. Just pick yourself up, refocus, and get back to eating and living in a way that makes you feel amazing.

Choline Paleo Diet-min

Choline & The Paleo Diet

Continuing looking into deficiencies, this week falls to choline. What actually is choline and what is the effect of being deficient? Even on a strict Paleo diet, is it still possible to be deficient?

The precursor for acetylcholine is choline, which is a neurotransmitter that is responsible for memory and it is a very important part of two important phospholipids. The liver uses this to process fats within the body and to package lipids.

What symptoms should you look for that indicates you might be low in choline?

  • Elevated ATL levels – it’s the elevated alamine transaminase levels which could indicate you have a liver complaint that can be often caused by a choline deficiency. Research has shown that a fatty liver can be caused by low levels. As Choline is the precursor for acetylcholine which is involved in memory – impaired memory can often be a symptom of deficiency. Research carried out showed that patients given a supplement had improved memory.
  • Lower VLDL – while reducing VLDL might improve your lipid panel it can also see you end up with a fatty liver due to the fat not being packed away properly into lipoprotiens for dispersal.

Primal Diet Supplement Vitamin Mineral Deficiency

How can a choline deficiency occur?

Offal is such a good source of choline that avoiding it could inadvertently result in a choline deficiency.

How can you add choline to your diet?

When it comes to choline, it’s all about eggs and offal! Beef liver contains by far the highest levels, as measured per 100 grams of food. In  descending order the food with the highest levels are: veal liver, chicken liver, raw egg, turkey liver, turkey heart, wheat germ, bacon, pork loin and mutton.

You can also gain choline from the following foods, but in much smaller amounts: artichokes, cauliflower, pecans, Brussels sprouts, broccoli, macadamia nuts, almonds, pine nuts, cashews, chicken, pistachios, canned prawns, cod, ground beef and turkey gizzard.

Most nuts and seafood seem to be good sources, but when it comes to vegetables the levels vary – for example while Brussels sprouts, broccoli and cauliflower are good sources of choline, boiled kale hardly has any.  Fruits and milk contain even less choline than vegetables, but some spices are good sources of choline, but as they are often used in such small amounts, they tend not to be reliable sources.

Unfortunately none of these foods come anywhere close to the amount of choline found in eggs and organs – liver and eggs alone have ten more times the amount present than most vegetables. It is the egg yolk that contains the most choline – not the egg whites. A 100 gram serving of just the egg yolks has 683 mg of choline while the same size serving of egg white only has 1.1 mg. To be able to eat an equal amount of both you would get 3 times more choline from your eggs if you threw the whites away.

Do you have much offal in your diet? I’d love to hear if choline levels are a concern to you – and also how you get offal into your Paleo diet?

Choline Paleo Diet-min

12 Gifts For The Health Conscious Foodie paleo diet christmas present ideas kitchen cooking gadgets wish list-min

The Best 12 Kitchen Gifts for Health-Conscious Food Lovers

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Whilst you can follow a healthy Paleo Diet with little more than a chopping board and a few pans, there are some great kitchen gadget and tools that surely any foodie would love in their kitchen.

Here’s my list. What’s on yours?

1. Dehydrator

I've had good results making jerky and kale chips in my oven, but I would love to try a dehydrator

2. Vitamix Blender

The Rolls Royce of blenders, able to grind nuts into nut butters and even cook soup. I want one!

paleo diet network christmas gift present wish list

3. A Good Set Of Knives

I really miss a good knife set, but have yet to find a good brand available in Australia (without needing a small mortgage). Any recommendations gratefully received!

4. Pressure Cooker

I've seen so many recipes that use a pressure cooker to make exceptionally tender meat – and I’d love to try it out for myself.

5. An Old School Mincer/ Meat Grinder

Even though I have a good butcher, I’d love to be able to make my own minced/ ground meat

6. A Big Slow Cooker/ Crockpot

I didn't realise how much I’d love this method of cooking, when I bought my small slow cooker. I wish I’d bough a much bigger one, as whenever I cook I always like to make enough for lots of future meals at the same time.

7. A Heavy Hardwood Chopping Board

A good chopping board last for years and is so much more hygienic than those nasty plastic chopping boards.

8. Mandoline Slicer

A great way to cut up vegetables evenly

9. Meat Thermometer

The best way to cook a perfect roast is using science after all!

10. Sausage Stuffer

Once I have my meat grinder, I’d love to make my own Paleo Sausages.

11. Water Filter

I have a Brita water filter jug in the fridge – but what I’d really like is a water filter on my tap, to ensure all the water is filtered before it leaves the tap.

12. Salad Spinner

This would be great for summer and making sure the kale is dried properly before making kale chips.

Do you have any of these items? How do you find using them?

More Gift Ideas for the Paleo Foodie

These days, there are so many gadgets and tools that can make healthy cooking faster, easier, and more enjoyable. While this list is a great starting point, the best gifts are always personal — so think about the way your giftee likes to eat, prep and live.

For those who love batch cooking or meal prepping, a large-capacity slow cooker, instant pot, or even vacuum sealer could be a game-changer. A set of glass storage containers can also help them keep leftovers fresh without the use of plastic.

For the serious Paleo foodie, a fermentation kit can open the door to making homemade sauerkraut, kimchi, and kombucha — all great gut-friendly foods. If you’re shopping for someone who’s really into ancestral health or biohacking, even something like a blue light blocking lamp, raw honey gift set, or sustainable cookware might be appreciated.

And don't overlook digital gift options like online Paleo cooking classes, a subscription to a grass-fed meat delivery box, or even credit for an organic grocery delivery service. These gifts don’t take up kitchen space but make a big impact in daily life.

Whether it's for Christmas, a birthday, or just because — thoughtful gifts that support health, nutrition, and joy in the kitchen are always appreciated.

What’s on your Paleo kitchen wish list right now? Let me know in the comments!

12 Gifts For The Health Conscious Foodie paleo diet christmas present ideas kitchen cooking gadgets wish list-min

The truth about Jimmy Moore Paleo Low Carb-min

The Truth About Jimmy Moore

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I’ve been listening to Jimmy Moore’s podcasts and reading his blog for a few years now. But I’d never met him. I’m always interested to meet people in real life, because often the “online persona” they’ve created is very different to the reality.

Jimmy Moore recently left Australia after his trip over for the Low Carb Down Under seminar series, and I met him in Melbourne, Sydney and Brisbane.

So, what is Jimmy Moore really like?

Does he really eat what he says he eat? Has he really lost a lot of weight?

Well, if you were hoping for some dirt, I’m afraid there is none!

Firstly, Jimmy has lost a lot of weight. He is far slimmer than his pre-Australia blog photos implied. A lot of people on the internet seem to criticise Jimmy, because he lost and then regained weight. But the thing is, Jimmy has always been honest about it. I have a lot of respect for someone who is able to put their hands up, say it isn’t working – and try a new approach.

Nutritional Ketosis

Jimmy’s new approach, Nutritional Ketosis is working. Really working.  He gave some very honest lectures, sharing exactly what he is doing, how it is working and how he feels. He even took his blood readings on stage.

I’ve also read a lot of speculation about what actually Jimmy eats. But after a few meals with Jimmy, there’s no “odd meals”, just normal, fairly Primal meals, that are a lot more bias towards the fat content than mine would be. A lot of the fat content comes from dairy, such as butter (he certainly gets through a lot of butter!), as well as foods like avocado.

Being in Nutritional Ketosis certainly seems to give Jimmy a lot of energy, particularly evident when we did the coastal walk from Bronte to Bondi beach!

Jimmy Moore paleo network Australia low carb downunder tour trip 680-min

With some weight still to lose myself, I’m very interested in Nutritional Ketosis. I’ve been making a conscious effort to eat more fat in the last few weeks, but perhaps it might be time to embark on a more scientific n=1 experiment of my own.

Jimmy is a really nice guy, who clearly cares a great deal about everyone who reaches out to him.  A lot of people in the Paleo/ low carb community have come from a fitness (I.e. crossfit) or a health angle – and whilst the nutrition may be similar, the journey isn’t.  I find it really refreshing and inspiring to hear an honest account of weight loss – what works and what doesn’t. A lot of Australians who attended the lectures have been very inspired by Jimmy’s story – and several people are doing their own Nutritional Ketosis experiments. I can't wait to start to hear the progress reports.

It was also an absolute pleasure to meet Christine, Jimmy’s wife, who is clearly extremely supportive of everything Jimmy does. If there is any dirt on Jimmy Moore, I’m sure Christine will be the one to dish it!

What Can We Learn from Nutritional Ketosis?

While approaches to health and weight loss are always evolving, Nutritional Ketosis remains a powerful tool in the low-carb and Paleo space. By prioritising healthy fats and keeping carbohydrates extremely low, this state encourages the body to use ketones for fuel — often resulting in increased mental clarity, steady energy, and better appetite control.

Many in the Paleo and low-carb communities have experimented with ketosis, especially those seeking better blood sugar regulation, weight loss, or simply more control over their diet. It’s not a one-size-fits-all solution, but for some, it’s been life-changing. The key is to experiment safely, track your results, and adapt as needed.

If you’ve been thinking about trying Nutritional Ketosis for yourself, it’s worth exploring. Just be sure to do your research, and speak with a health professional if you have any concerns. As with everything in the Paleo lifestyle, it's about finding what works best for you.

Have you experimented with ketosis? I’d love to hear your thoughts and experiences in the comments.

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Vitamin B12 & The Paleo Diet

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What are your Vitamin B12 levels like? You might follow a Paleo diet, but are your levels optimal? And if not, what can you do about it?

Vitamin B12 deficiency is still quite common – with this deficiency occurring even amongst  those of us Paleo diet followers who eat the richest source of Vitamin B12 – animals! Some of the symptoms of Vitamin B12 deficiency include depression and anxiety, lethargy, Autism spectrum disorder in children and (unwanted) weight loss. It can also show up with Alzheimer or dementia like symptoms.

Vitamin-B12-Paleo-Diet 680

How can Vitamin B12 deficiencies occur?

Sometimes it can be as simple as us setting the bar for “normal” a little too low. While, on paper everything could check out and look normal, Vitamin B12 levels might still be too low and we could still be suffering from B12 deficiency symptoms. In countries like Japan they actually have higher “normal” B12 markers and in having a higher bar set they have less cases of dementia and Alzheimer’s. In many cases, as meat eaters, we don’t look for low Vitamin B12 levels – as we assume we eat meat we are getting plenty and Doctors don’t actually check for it.

Another issue is consuming sufficient Vitamin B12, but the body failing to absorb adequate quantities. For some who have stomach disorders such as Crohn’s disease, or have or suffer from diarrhoea it can affect your ability to absorb minerals, vitamins, nutrients from our food – this include Vitamin B12.

How can we reduce our risks of Vitamin B12 deficiency?

If you eat animal products regularly along with some offal, such as liver occasionally, you should be getting enough Vitamin B12 in your diet. There may also be no need to supplement your diet, if you don’t suffer from any of the symptoms mentioned above. If you do have some of the symptoms mentioned or you do suffer from a gastrointestinal disorder that might be limiting your ability to absorb Vitamin B12, then it is worth asking your doctor next time you visit if you can have your vitamin B12 levels tested. Of course, to be able to extract reasonable levels of Vitamin B12 from your diet, you need to be consuming good quality (grass fed and finished) meat. If the animal didn't have access to good nutrition, their meat won’t provide it to you either.
Primal Diet Supplements Mineral Vitamin Deficiencies

 

 

 

 

 

 

If you're Vitamin B deficient, you might find that you may be more susceptible to heavy metal toxicity, if your diet or body contains them – such as mercury, lead and cadmium. Vitamin B deficiency can also be linked to depression, with the B vitamins crucial for the direct synthesis of the brain neurotransmitters. Apart from the fact they are needed (along with folate) for the homocysteine pathways to provide methylation, which is essential for the making of neurotransmitters. It is these neurotransmitters that are involved with the production of homocysteine as well. Tests have shown that those suffering from Alzheimer’s disease have higher levels of homocysteine in their body. When the homocysteine pathway is functioning correctly it produces the depression relieving neurotransmitters such as dopamine and serotonin.

Have you had your Vitamin B12 levels checked? Do you supplement, or ensure your diet provides optimal levels?