Paleo Archives - Page 28 of 34

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.

Atkins diet v paleo primal differences comparision-min

9 Reasons Why Paleo isn’t Atkins

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Now that more people have heard of Paleo, I've notice it is often assumed to be a different name for the Atkins Diet. “Oh, so you’re doing Atkins…”. Well actually, no. I follow a Paleo Diet, which is completely different to Atkins.

1. Low-Carb?

The main difference between Paleo and Atkins is that Atkins IS low-carb. In the induction phase (the initial two weeks), less than 20g of carbs a day are consumed, rising to about 20g – 60g a day in the Ongoing Weight Loss Stage. This is designed to keep the body in a state of Ketosis, which seems to be very beneficial to achieving weight-loss. Whilst a great number of people do eat a low-carb Paleo diet (keeping carbs under 50g a day seems popular); Paleo is not a low-carb diet tweet this quote Indeed, a lot of people, particularly Paleo athletes and crossfitters, eat a far higher carb ratio (though obviously these carbohydrates come from foods like sweet potatoes and fruit – rather than refined carbs).

2. Counting, Counting, Couting…

As carbs rule on Atkins, counting is essential. An Atkins diet requires measuring, weighing and recording of the carbohydrate content of everything that’s eaten. Paleo is just about eating real food and avoiding grains, legumes and dairy – so no weighing, counting, measuring and journaling is required. So. Much. Easier.

3. Grass-Fed, Organic?

A Paleo diet is all about food quality. Meat in particular, is ideally grass-fed and organic. Processed, grain-fed, intensively farmed meat is to be avoided. On Atkins however, the source of the food isn't of such importance (though they do seem to be paying more attention to quality).

4. Processed?

A simple “is it Paleo” test can be resolved like this: if it’s in a packet, it probably Paleo tweet this quote . If it’s in a packet, it could well be Atkins. Atkins have a whole rage of processed convenience foods, that meet the Atkins low-carb rule; but would fail miserably to be classed as Paleo foods, with their long list of ingredients.

5. Allowable Foods

Whilst a Paleo diet omits grains, legumes and (sometimes) dairy, on an Atkins diet, these are all permissible – providing they are low in Calories. You can consume sweeteners, diet soda, seed oils, soy, Atkins chocolate bars, Atkins crisps – and lots of other very un-Paleo foods on Atkins.

6. Purpose

I also think the purpose of the plans is very different. Atkins followers tend to be following the plan for weight-loss – once they get to their goal weight, they generally stop eating an Atkins Diet. Paleo however, attracts followers for many reasons. Weight loss is definitely a driver, but many people come to Paleo to improve their athletic performance too. Health is a key motivation for many looking to reverse/ improve health issues such as diabetes, allergies and autoimmune conditions.

7. For Life, Or Just For a Bikini?

Generally, Atkins seems to be followed until weight-loss goals are achieved. Paleo is more of a lifestyle; a way of eating and living that is easy to follow forever.

8. Not Just Eating

It’s also important to bear in mind that as well as nutrition, fitness, strength, stress-reduction, balance, sleep and sunshine are amongst the lifestyle factors that Paleo addresses. Atkins appears to be primarily focused on diet, rather than lifestyle factors.

9. Paleo-Atkins?

It is possible to be Paleo-Atkins; but many people are also Paleo-not-Atkins.

Have people told you “oh, Paleo – that’s like Atkins”, when you tell them how you eat? Have you ever tried Atkins? I’d love to hear your thoughts and experiences on Atkins and Atkins V Paleo in the comments below!

319 Paleo Foods – The Definitive Paleo Food List

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I created this Paleo Food List after getting fed up with people commenting on how restrictive they think my Paleo diet must be. Especially when you consider that the bulk of a SAD diet seems to contain just one ingredient: Wheat.

Bread, pasta, pizza, cakes, cookies, pretzels, muffins, scones, breakfast cereals, donuts, waffles and crackers – they are all made with wheat. Hardly variety.

I’ve put this post together to try to demonstrate just how much variety a Paleo diet includes. All it omits is grains, legumes and (for some) dairy. Which means it includes literally hundreds of completely different types of foods.

The basic “Paleo Food List” contains Meat, Fish, Eggs, Nuts, Seeds, Vegetables and Fruit – which I’ve listed 319 different examples of; both different varieties – and in the case of meats different cuts.

Leafy & Salad Vegetables

Amaranth, Arugula, Beet greens, Bok choy, Broccoli Rabe, Borage greens, Brussels sprout, Cabbage, Catsear, Celery, Celtuce, Ceylon spinach, Chaya, Chickweed, Chicory, Chinese Mallow, Chrysanthemum leaves, Collard greens, Corn salad, Cress, Dandelion, Endive, Fat hen, Fiddlehead, Fluted pumpkin, Garden Rocket, Kale, Komatsuna, Kuka, Lagos bologi, Lamb's lettuce, Land cress, Lettuce, Lizard's tail, Melokhia, Miner's Lettuce, Mizuna greens, Mustard, Napa cabbage, New Zealand Spinach, Orache, Pak choy, Paracress, Poke, Radicchio, Sea beet, Sea kale, Sierra Leone bologi, Soko, Sorrel, Spinach, Summer purslane, Swiss chard, Tatsoi, Turnip greens, Watercress, Water spinach, Winter purslane and Yarrow

Flowers and flower buds

Artichoke, Broccoli, Caper, Cauliflower, Courgette flowers and Squash blossoms

Bulb and stem vegetables

Asparagus, Cardoon, Celeriac, Celery, Elephant Garlic, Florence fennel, Garlic, Kohlrabi, Leek, Kurrat, Lotus root, Nopal, Onion, Pearl onion, Prussian asparagus, Spring Onion/Scallion, Shallot, Welsh onion and Wild leek

Root and tuberous vegetables

Bamboo shoot, Beetroot, Burdock, Broadleaf arrowhead, Camas, Canna, Carrot, Cassava, Chinese artichoke, Daikon, Elephant Foot yam, Ensete, Ginger, Hamburg parsley, Horseradish, Jerusalem artichoke, Jícama, Mashua, Parsnip, Pignut, Prairie turnip, Radish, Rutabaga, Salsify, Scorzonera, Skirret, Swede, Sweet Potato or Kumara, Taro, Ti, Tigernut, Turnip, Ulluco, Water chestnut, Yacón and Yam

Sea vegetables

Aonori, Carola, Dabberlocks or badderlocks, Dulse or dillisk, Hijiki, Kombu, Laver, Mozuku, Nori, Ogonori, Sea grape, Sea kale, Sea lettuce and Wakame

Other Vegetables/ Fruits

Bell pepper, Bitter melon/Bitter gourd, Chayote, Courgette, Cucumber, Ivy Gourd, Eggplant/Aubergine/Brinjal, Luffa, Pumpkin, Squash, Sweet pepper (Capsicum), Tinda, Tomatillo, Tomato and Winter melon

Fruits

Apple, Apricot, Avocado, Banana, Bilberry, Blackberry, Blackcurrant, Blueberry, Currant, Cherry, Cherimoya, Clementine, Date, Damson, Dragonfruit, Durian, Eggplant, Elderberry, Gooseberry, Grape, Grapefruit, Guava, Huckleberry, Jackfruit, Jambul, Kiwi fruit, Kumquat, Lemon, Lime, Lychee, Mandarine, Mango, Cantaloupe melon, Honeydew melon, Watermelon, Rock melon, Nectarine, Orange, Peach, Pear, Pitaya, Plum, Pomegranate, Purple Mangosteen, Raspberry, Redcurrant, Rambutan, Satsuma, Star fruit, Strawberry, Tangerine and Ugli fruit

Beef

Blade Steak, boneless, Blade Oyster Steak, Blade Roast, Chuck Steak, Chuck Roast, Rib Roast, bone in, Rib Eye Steak, Rib Eye Roast, Rib Steak, Rib Roast, Sirloin Steak, T-Bone Steak, Sirloin Steak, boneless, Sirloin Roast, boneless, Fillet Steak, Fillet, Rump Steak, Topside Steak, Topside Roast, Silverside, Round Steak, Brisket and Skirt Steak

Lamb

Neck rosettes, Shoulder roast, Shoulder roast, boneless, Forequarter roast of chops, bone-in, Forequarter chops, Best neck cutlets, Rib loin cutlets, Rib loin (rack) roast, Rib loin chops, Rib loin roast, Mid loin chops, Mid loin roast, Chump chops, Chump roast, Leg roast, bone-in, Leg steak, Leg chops, Shank, bone-in and Lamb Breast

Pork

Foreloin roast, Foreloin chop, Loin roast, bone in, Loin chops, Rump chop, Rump steak, Leg chop, Leg steak, Leg, Hock, Trotter, Hand, Belly, Bacon and Ham

Chicken

Whole Chicken, Halves, Breast Quarters, Split Breast, Split Breast without Back, Boneless, Skinless Breast, 8-Piece Cut, Whole Chicken Wing, Wing Drummettes, Wing Mid Section with Tip, Wing Mid Section, Whole Chicken Leg, Boneless, Skinless Leg, Thigh, Boneless, Skinless Thigh, Drumsticks and Giblets

Other Meats

Alligator, Bear, Bison, Crocodile, Duck, Elk, Emu, Goat, Goose, Kangaroo, Ostrich, Pheasant, Quail, Rabbit, Rattlesnake, Reindeer and Venison

Offal/ Organ Meats

Liver, kidney, heart, sweetbread, brain and tripe

Fish

Bass, Dogfish , Eel, Flounder, Haddock, Hake, Halibut, Herring, Hoki, Krill, Lobster, Mackerel, Mackerel icefish, Monkfish, Mullet, Mulloway, Mussels, Nephrops, Oysters, Perch, Pikeperch, Plaice, Pollock, Prawn, Red Snapper, Rock lobster, Sablefish, Saithe, Salmon, Sardines, Scallops, Sea bass, Shark, Shellfish, Shrimp, Sole, Sunfish, Swordfish, Toothfish, Trout and Tuna

Oils and Fats

Avocado oil, bacon fat, butter, coconut oil, ghee, lard, tallow, nut butters, walnut oil, macadamia oil, olive oil and coconut milk/ cream

Eggs

Hens eggs, duck eggs and goose eggs

Nuts & Seeds

Almonds, pistachios, macadamia nuts, brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, chestnuts, cashews and hazelnuts

Quite some variety, isn't it?

When you consider the number of different ways you can prepare and cook your Paleo ingredients – the recipe potential is unlimited.

Have I missed off any of your favourite Paleo foods? Or do you disagree with some of the foods I've included? Let me know in the comments!

Real food summit online paleo primal event underground wellness

Announcing The Real Food Summit

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After the fantastic Paleo Summit a few months ago, Sean Croxton is about to launch another health conference – the Real Food Summit. This is aimed at anyone interested in real, whole food and is free to attend.

There are so many great speakers I’m really looking forward to learning from, including:

• Chris Kresser talking about the importance of fish and seafood
• Paul Check on how eating whole foods impacts your mind, body, and soul
• Jeffrey Smith on genetically modified foods
• Mark McAfee talking about how raw milk can heal a broken immune system
• Chris Masterjohn on the nutritional wisdom of Weston A. Price

There are a total of 27 video presentations that will be free to watch during the nine-day summit, by different speakers on many different topics. The Real Food Summit starts in a few days time, on Sunday 8th July (AKA Monday 9th July for those of us in Australia).

Pre-register here if you’re interested in attending the free event – and as an extra bonus everyone who pre-registers will receive a presentation by real food farmer and activist Joel Salatin called “Real Food Defined”

I think this will be a great summit to attend for those already into Paleo, but also to share with those friends and family interested in Paleo, but not quite ready to change their diets…

Have you signed-up to the Real Food Summit yet?

Why Online Summits Like This Matter

With so much conflicting information about health, nutrition, and wellness online, events like the Real Food Summit offer a much-needed opportunity to hear from credible experts in one place. The lineup includes experienced practitioners, researchers, and thought leaders who bring both scientific understanding and real-world insights. Whether you’re just starting your journey into clean eating or you're a seasoned Paleo veteran, there's always more to learn and apply to your own lifestyle.

What makes this kind of summit particularly valuable is the diversity of perspectives. You’ll find talks focused on ancestral diets, gut health, metabolic healing, sustainable farming, and food politics — all presented in an accessible way that’s grounded in practical advice. With speakers from different backgrounds, you'll get a more well-rounded understanding of how real food affects not just your physical health, but your mental wellbeing and the planet too.

How to Make the Most of the Real Food Summit

If you're planning to attend, there are a few ways you can get the most value out of the summit:

Schedule time to watch – With 27 presentations available over nine days, it helps to look at the schedule in advance and block out time to tune in. Even setting aside 30–60 minutes per day will help you absorb more.
Take notes – Jot down your key takeaways, favourite quotes, and ideas you'd like to research more. This can be especially useful if you want to implement new strategies into your Paleo lifestyle.
Share with others – If a particular talk resonates with you, consider sharing it with friends or family. It could be a great conversation starter and a gentle way to introduce others to real food principles.
Engage with the speakers – Many of the presenters are active online and welcome discussion. If something stood out to you or raised a question, reach out to them via their social media or websites for further engagement.

Spotlight on Key Topics to Watch

With such a wide-ranging lineup, it’s helpful to keep an eye on the sessions most relevant to your goals. For example:

Chris Kresser’s presentation on seafood is ideal if you’re trying to include more nutrient-dense marine foods in your diet. He’s known for explaining complex science in a way that’s easy to understand.
Jeffrey Smith’s talk on GMOs is especially timely in Australia, as consumer awareness around food labelling and genetically modified ingredients continues to grow.
Paul Chek’s discussion about the emotional and spiritual effects of eating whole food may resonate if you’re exploring the mind-body connection or holistic health approaches.

Other speakers cover everything from the gut microbiome to hormone health, making this a uniquely comprehensive experience. Whether you're curious about intermittent fasting, fermented foods, or natural immunity, you'll find sessions that spark your interest and deepen your understanding.

Real Food vs. Processed Convenience

The summit also offers a valuable counterpoint to the modern food environment. Despite growing awareness, ultra-processed convenience food continues to dominate supermarket shelves and marketing campaigns. Events like this challenge the narrative that quick, cheap food must come at the expense of health.

Instead, you’ll hear about the value of returning to traditional food preparation methods — from slow-cooked broths and fermented vegetables to sourcing ingredients locally and seasonally. These ideas align closely with the Paleo framework, where food is chosen for its nutritional quality, not its packaging or shelf life.

Who Will Benefit from Attending?

While the Real Food Summit is a fantastic resource for those already living a Paleo or ancestral lifestyle, it’s also a gentle introduction for friends or family members who are curious but hesitant. Unlike some stricter diet approaches, the summit embraces a wide interpretation of “real food” that welcomes a variety of preferences and starting points.

For example, someone interested in organic produce or reducing sugar might enjoy talks by Sarah Ballantyne or Mark McAfee, while someone keen on learning how diet influences mood and sleep could be drawn to more holistic sessions. It’s a good idea to share the registration link with others and perhaps even watch a few sessions together to prompt discussion and reflection.

Supporting the Real Food Movement

By attending events like this and sharing what you learn, you're contributing to a much broader shift in how we think about health and food. The more people who demand transparency, nutrition, and sustainability in what they eat, the more likely we are to see meaningful change in food systems, policy, and education.

Many of the summit's speakers are also directly involved in activism, regenerative agriculture, and public health initiatives — so your attention and support help amplify their message. You might even come away inspired to start a garden, join a local co-op, or advocate for better food choices in your own community.

Looking Beyond the Summit

Once the event wraps up, it’s worth taking some time to revisit your notes and see what you want to integrate into your life. That could mean experimenting with new recipes, sourcing different types of food, or simply being more mindful of how you eat. Some presentations will likely offer replays or transcripts, especially if you register early, so make sure you access everything you can while it’s available.

If the summit energises you, keep an eye out for follow-up events or related conferences. Many of the presenters run their own workshops, podcasts, or online communities — a great way to stay connected and keep your momentum going.

Have You Registered Yet?

With so many valuable insights packed into a single event, the Real Food Summit is a rare opportunity to learn from the best — for free. It doesn’t matter where you are on your health journey, this summit is bound to offer something new and actionable.

Click here to pre-register now and gain immediate access to Joel Salatin’s bonus talk, “Real Food Defined.” Make sure to check your inbox for summit updates and schedule announcements. Let’s celebrate real food together — from paddock to plate, farm to fork.

Paleo diet friendly pet food animals dogs cat grain free-min

Paleo Pet Food

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I'm looking after some dogs at the moment, in the owners home. I'd assumed animal nutrition – Pet Food – would be difficult to get wrong – but I couldn't have been more incorrect with that assumption.

Surely dogs are supposed to eat raw meat? That would make a lot of sense, as in the wild what else would they eat?

The tins of dog food we've been left contain the following ingredients:
Meat including chicken, beef, lamb and pork; vegetables; vegetable protein; pasta; vegetable oil; cereal; gelling agents; gluten; vitamins & minerals; vegetable fibre; flavours; colouring agents.
Looking at some other brands of Pet Food, these certainly aren't the worst either.

We've also been instructed to boil up pasta and add it to the food to keep the weight of the dogs down. This is, apparently, on instruction of the vet. I can't think of a single good reason to give animals pasta.

Sadly as these aren't my dogs I can't change their menu, but it has made me wonder how different the dogs would be on a different diet – and what the ingredients in their food is doing to them?

Why Pet Food Ingredients Matter More Than You Think

Most commercial pet foods are formulated for convenience, long shelf life, and mass production — not necessarily the long-term health of the animal. Just like with processed human food, these products often prioritise cost and palatability over quality. While the label might show a high percentage of meat, the fine print often tells a different story.

Take a closer look, and you'll likely see vague ingredients like “meat derivatives” or “animal by-products.” These may include offcuts, organs, or even unidentifiable parts of multiple animals, all processed at high heat, reducing nutritional integrity. Add to that grain fillers, artificial colours, preservatives, thickeners, and sweeteners, and you’ve got a product that may keep your pet alive — but not necessarily thriving.

The Case for a Species-Appropriate Diet

Dogs, while technically omnivores, evolved primarily as carnivorous scavengers. Their teeth, jaw motion, and short digestive tracts are all designed for digesting animal protein, fat, and bones. Cats are even more strict in their requirements — they are obligate carnivores, meaning they must eat meat to survive.

Feeding them diets high in pasta, cereal, or vegetable protein goes completely against their biology. Just as humans feel better avoiding ultra-processed food, pets benefit immensely from eating closer to what their bodies are designed for. When pets are transitioned to a more natural, species-appropriate diet, many owners report improved coat health, reduced allergies, better breath, increased energy, and even behavioural improvements.

What is a Raw or Whole-Food Pet Diet?

Raw feeding is based on the principle of mimicking what a dog or cat would eat in the wild — fresh meat, organs, bones, and a small amount of plant matter. A typical raw dog diet might include:

Raw meaty bones (chicken necks, lamb ribs, turkey wings)
Muscle meat (beef, lamb, kangaroo, chicken, etc.)
Organ meats (liver, kidney, heart — small amounts)
Blended vegetables like leafy greens, carrots or zucchini (optional)
Eggs and occasional fish for variety

For cats, the focus is almost entirely on meat and organs, without vegetables or grains. It's important to ensure variety and balance — especially with calcium from bones or added supplements — but when done correctly, this approach supports overall wellbeing far more effectively than dry kibble or tinned food ever could.

Common Issues with Commercial Pet Foods

Many of the health problems we see in pets today are likely linked to their highly processed diets. Consider the parallels with the Standard Australian Diet — high in carbs, additives, and low-quality oils. Pets are now commonly suffering from:

Allergies and chronic itching
Obesity and related joint issues
Pancreatitis and inflammatory conditions
Digestive issues, including diarrhoea and constipation
Dental disease from dry biscuits marketed as teeth-cleaning

It’s no surprise that when pets are moved onto a real food diet, these symptoms often improve dramatically. Just like humans, animals thrive on nutrient-dense food that hasn’t been stripped of its goodness through extreme processing.

Why Some Vets Still Recommend Pasta

While many vets are open-minded and nutrition-focused, the curriculum in most veterinary schools includes very little in-depth study of real food feeding. Instead, students are often taught nutrition through pet food industry representatives, leading to a bias toward big-brand processed pet foods.

Veterinarians may recommend foods like pasta or grains in an attempt to manage weight by increasing volume without increasing calories. But this often masks the underlying issue — inappropriate food choices in the first place. High-carb fillers can spike blood sugar, increase inflammation, and leave pets undernourished despite appearing well-fed.

Making the Switch to Natural Pet Food

If you’re considering transitioning your pet to a real food or raw diet, it’s best to do it gradually. Start by adding small amounts of raw or gently cooked meat to their current meals and slowly reduce the processed food over the course of a week or two. Make sure you research the right ratios and, if necessary, consult a holistic or integrative vet who specialises in nutrition.

Many pet owners find success with homemade raw meals, but there are also several Australian companies offering pre-made, balanced raw meals that are ready to serve. Look for options that contain identifiable ingredients — real meat, organs, vegetables (if applicable), and no fillers, colours, or preservatives.

What About Cost and Convenience?

While it might seem like feeding your pet a raw or whole-food diet would be more expensive, it often works out comparable in the long run. Consider this: you’re likely to save on vet bills, medications, and expensive specialty foods designed to treat symptoms caused by poor nutrition.

Buying meat in bulk, using cuts not in high demand for human consumption, and rotating ingredients helps keep costs down. You can also prepare meals in advance and freeze them in portions, making the process efficient and budget-friendly.

Pets Thrive on Real Food

Switching to a more natural diet can be one of the most rewarding things you do for your pets. It’s not about being extreme or striving for perfection — it’s about acknowledging that just like us, animals are biologically designed to eat real food. They deserve the same care and attention we give ourselves when it comes to nutrition.

If you're dog-sitting or caring for someone else's pet, you may not have control over what they eat — but you can start the conversation. Share what you've learned and how you've seen positive changes in your own pets. The more people begin to question the contents of commercial pet food, the more the industry will be pushed to evolve.

Whether you feed your pets a fully raw diet or simply add more whole food elements to their meals, every small step matters. Just like humans benefit from trading packets for produce, your pets will too.

Have you got dogs, cats or other pets? What Pet Food do you feed them? I'd love to hear what happened if you changed their diets to a more natural way of eating.

The Age Victoria Newspaper article Melbourne Australia paleo diet the paleo network interview-min

Melbourne Paleo

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Welcome to those who've found the site through the article in this weekend's “The Age” newspaper.

It's great to see Paleo getting more and more publicity and for more people to consider removing the grains and changing their diets.

If you're interested in finding out about Paleo there's lots of information on the site and a free guide to Paleo Australia ebook you can download now. Sign up to my newsletter on the right to get your free guide.

The Paleo Movement in Melbourne: Then and Now

Back in June 2012, I was honoured to be featured in The Age newspaper in an article titled “Meat and Greet: Modern Hunger for Caveman Diet”. The article explored how the Paleo lifestyle – once seen as a niche movement – was beginning to take off in Melbourne and beyond. It was so encouraging to see mainstream media not only notice Paleo, but take it seriously enough to speak to everyday Australians who were living and breathing the lifestyle.

At the time, there were only a handful of us in Australia talking about Paleo online. The concept was still relatively unknown outside of CrossFit gyms and health forums. The Age article profiled a variety of Paleo advocates: CrossFit trainers, pregnant mums, software developers, and even musicians, all of whom had embraced the lifestyle and were seeing real, tangible health benefits — from clearer skin and better digestion to improved energy and weight loss.

I shared my own story in that piece – how I’d lost 17kg in just three months by cutting grains and processed food and how my lifelong asthma disappeared. That was the moment Paleo stopped being just a personal experiment for me and became a passion to share with others. Soon after, The Paleo Network started gaining traction, and what had been a small personal blog quickly grew into a go-to resource for Australians wanting to embrace a more ancestral approach to health.

Why Paleo Resonates in Melbourne

Melbourne has always had a strong food culture – we love our brunches, our farmers markets, our artisan producers. But alongside the café culture, there’s also been a deep interest in wellness and sustainability. Paleo ticks a lot of boxes for health-conscious Melburnians:

It focuses on whole, real food, with an emphasis on seasonal and local produce.
It avoids highly processed foods and seed oils – common culprits in many modern health conditions.
It’s flexible – Paleo isn’t about deprivation but about choosing the most nourishing options available.

Since 2012, Melbourne has only become more Paleo-friendly. There are now more butchers who understand the value of grass-fed and pasture-raised meat. Organic markets have popped up across the suburbs. Cafés offer grain-free, dairy-free, and sugar-free options – and even if they don’t use the word “Paleo”, they’re speaking the same language.

Even CrossFit boxes and strength gyms across Victoria continue to champion the Paleo way of eating, often combining it with intermittent fasting, cold exposure, and mobility work – all elements inspired by our ancestral roots.

The Impact of Media on the Paleo Movement

Being interviewed by a major newspaper helped bring Paleo into the Australian mainstream. The Age article gave a human face to the movement and highlighted the diversity of people trying this lifestyle – it wasn’t just “fitness bros” or wellness influencers. It was mums, professionals, people with autoimmune conditions, and busy workers looking for sustainable health solutions.

Mainstream media coverage helped break down the misconceptions around Paleo. Suddenly, people weren’t just seeing it as a weird diet based on caveman clichés – they were seeing it as a real option to help them feel better, lose weight, improve digestion, and even reverse chronic conditions.

Today, we have podcasts, Instagram pages, YouTube channels, and documentaries – but back then, a single print article could ignite thousands of conversations. And it did.

Paleo Success Stories from Melbourne

Over the years, I’ve received countless emails from people in Victoria sharing how Paleo changed their lives. A few highlights include:

Anna from Fitzroy, who healed her PCOS symptoms and lost 10kg without counting calories or doing endless cardio.
Damien from Richmond, who credits Paleo and intermittent fasting for helping him manage Type 2 diabetes and avoid medication.
Miriam from St Kilda, who switched her whole family to Paleo after her daughter’s behavioural issues improved dramatically on a grain-free, additive-free diet.

These aren’t isolated cases – they’re part of a growing body of anecdotal evidence showing how a whole food, ancestral diet can help address modern health issues at the root cause.

Where to Start with Paleo in Melbourne

If you’re new to Paleo and found this post through The Age or another mention, here’s where to begin:

Download my free guide – it’s tailored specifically for Australians, including local ingredient swaps, where to shop, and Aussie-friendly recipes.
Explore the blog – there’s a treasure trove of information here on topics like batch cooking, eating Paleo on a budget, and navigating social events.
Join the Paleo community – we’ve got an active mailing list and social media pages full of recipe swaps, events, and support.
Check out local resources – farmers markets, CrossFit boxes, organic grocers, and ethical butchers are great places to start living Paleo without compromise.

And if you’re not in Melbourne? There are Paleo communities popping up across Australia – from Brisbane to Hobart, Byron Bay to Adelaide – and I feature them regularly here on the site.

Paleo Today: Fad or Foundation?

Back in 2012, critics were quick to dismiss Paleo as a fad. Dietitians called it “extreme” or “unsustainable”. But here we are over a decade later – and Paleo is still going strong. The key reason? It works.

Unlike crash diets or 6-week challenges, Paleo isn’t about deprivation or dogma. It’s about removing inflammatory foods, nourishing your body, and reconnecting with real food. Once people feel the difference – clearer skin, fewer bloating episodes, steady energy, better sleep – they don’t want to go back.

Sure, the name “Paleo” may not be as trendy now as “Whole30”, “Ancestral Health”, or “Clean Keto”, but the principles remain the same: Eat real food. Avoid modern junk. Honour your body’s needs.

Final Thoughts

Looking back at the Age article reminds me just how far the movement has come. I was proud to be one of the early voices advocating for a smarter, ancestral approach to food – and I still am.

If you’re here because of that article or because someone shared it with you: welcome. Whether you’re experimenting with Paleo for the first time, or you’ve been on this journey for a decade, there’s a community here to support you.

Let me know in the comments:

Did you read the Age article when it came out?
Have you noticed more Paleo options in Melbourne since 2012?
What’s your number one tip for someone starting Paleo today?

Let’s keep spreading the word – and keep building a community where ancestral health isn’t a fringe idea, but a normal part of everyday life.

The Definitive Guide to Paleo Sweeteners

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Whenever I write about sugar, I get a lot of spam comments trying to advertise brands of “natural, healthy” sweeteners that, apparently, are simply bursting with healthiness. I’m also constantly aware of people choosing artificial sweeteners to avoid sugar; as well as people choosing “natural” sweeteners over artificial, or just regular sugar.

So what is the difference between all of these types and brands of sweeteners? Are there really new natural sweeteners out there, or is it just clever marketing of an existing product, with a new brand name?

Natural Sweeteners

A natural sweetener, by definition is one that is unprocessed, and naturally occurring in nature – in the same state (or requiring minimal processing that you could do yourself). A lot of sweeteners sold as natural, actually require a lot of refining and processing to get to the state they reach us in – far from natural.

Stevia

One of the most talked about sweeteners, Stevia is actually a herb. It has a natural sweet taste, but no actual sugar molecules. The green leaf Stevia plant is therefore a great alternative to sugar. Unfortunately, far more readily available than the green leaf versions, is the white powdered form of Stevia (i.e. branded as Natvia, Truvia or Sun Crystals). This is very processed, and definitely one to be avoided.

Honey

Raw Honey is a great natural sweetener. Using a local honey is even supposed to reduce hayfever. Whilst honey is natural (and in fact the only sweetener I use), it still produces an insulin effect and is definitely best suited for occasional use – as are all forms of sweeteners.

Maple Syrup, traditionally made Agave Nectar (Miel de Agave), Sorghum Syrup, Coconut Sugar, Palm Sugar, Molasses, Date Sugar, Cane Sugar, Fruit Juice, Muscovado and Sucanat are also natural sugars – but, again, no sweetener is the healthier choice, even if they are natural! Incidentally you might have seen Brown Rice Syrup in you health food shop – and whilst it too is “natural”, it contains malt and is therefore a source of gluten!

Not So Natural?

Agave Nectar is another one that seems to be thought of as another supremely healthy product. Agave is natural, in that it comes from the juice of the agave plant. It has a low glycemic profile, which means less of an insulin spike. However, this is because Agave nectar contains only 10% glucose – which means the other 90% is fructose, which comes with all sorts of health issues and is definitely to be avoided. Not only should Agave be avoided for its high fructose concentration, but it also contains saponins; toxins that have less than desirable effects on the body. Agave Nectar is produced in a not too dissimilar way to High Fructose Corn Syrup – yet at least HFCS is seldom marketed as a healthy sweetener.

Turbinado Sugar and Sugar Alcohols (i.e. xylitol and erythritol) are also not natural; but often sold with impressive health claims.

Artificial Sweeteners

The chemical sweeteners really are a no brainer. Recognised as toxins in the body – and in many cases not established enough for us to really understand their impact, I can’t see any reason why anyone would want to consume these. There is also a lot of research into the insulin response, with many suggesting that the sweet taste, even in the absence of sugar, is enough to trigger an insulin response.

Artificial sweeteners include Aspartame (sold as NutraSweet or Equal), Saccharin (Sweet n Low), Sucralose (Splenda), Acesulfame-K (Sunette or Sweet One), Sorbitol, Mannitol and Tagatose.

Sweeteners – Are They Paleo?

Whilst the natural sweeteners are without doubt less harmful than their chemical or processed alternatives, they still aren’t “Paleo”. As an occasional treat Raw Honey is the only sweetener I would suggest.

Ultimately, it’s best to give up the need for constant sweetness. Since doing so, I’ve found my taste buds have changed and I no longer crave sweet things like I used to. Try giving up sugar; after a few weeks you’ll be glad you did!

Have you given up sugar? If not, what types of sweeteners do you use?

The Slow Paleo Transition

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A lot of people seem to prefer to jump straight into Paleo. To clean out the kitchen, buy new cookbooks and go cold turkey on the grains all on the same day.

For others however, jumping straight in is a scary prospect. After eating a certain way for an entire lifetime, a slow, gradual transition into Paleo is the favoured approach for many. So how do you make a slow transition?

There are lots of plans that I think lead very gently into a Paleo diet, making it much easier to become “fully Paleo” without any fuss or issue. A lot of people who used to rely on refined grains, find suddenly cutting off those carbs can result in “carb flu”. This can last for a couple of weeks, and is not an enjoyable experience – but well worth persevering with to come out the other side, feeling like a new person.

Research and Reading

I always think the best start to a new routine is research. Understand exactly what you’re doing and why. Read everything you can Paleo from blogs, ebooks and books such as Mark Sisson’s Primal Blueprint and Robb Wolf’s The Paleo Solution.

Replace Industrial Oils

A quick win is to replace industrial seed oils with coconut oil and olive oil. You won’t feel your missing out on anything by throwing away the canola, sunflower, soybean, vegetable oil and margarine – but your body will thank you for it!

Quit Sugar

Giving up sugar is a great next step. Until you do this, you probably won’t realise how much sugar you actually eat. Ebooks like the Balance Bites “21 Day Sugar Detox” and Sarah Wilsons “I Quit Sugar” make the process easier, by taking you through this step by step.

Weston A Price

Once seed oils and sugar are in hand, I think adopting a Weston A Price approach would be an easy transition. This will enable you to focus on the quality of the food you eat. You don’t have to give up grains – yet – but you will be preparing them the minimise the harmful effects. You’ll still be consuming dairy, but you’ll be careful to ensure it’s good quality, raw dairy, which will be a significant bonus to your health.

Primal BluePrint

Once you become used to Weston A Price, it’s time to let go of the grains and address the rest of your lifestyle. Mark Sisson’s Primal BluePrint plan is the perfect next step. You’ll get rid of the grains, but keep the dairy. You’ll see the importance of the rest of your life and start sprinting and lifting heavy things. You’ll see the importance of sunshine, reducing stress and sleeping well. You’ll understand that there will be occasions you don’t make good food choices, but with the 80:20 rule, that’s ok – you’re getting it right far more often than not.

Whole30

One the Primal diet is dialled in, it’s time to go fully Paleo. I think the Whole30 is the best way to start this – and having been Primal, all you’re going to give up is dairy; not a big ask at all. A dedicated 30 days will enable you to see the benefits of eating this way and start to develop habits and routines.

Fully Paleo

After the Whole30, you can assess how you feel and slowly start to reintroduce foods (if you feel you really missed dairy, for example).

With a slow transition, you should be able to go from a SAD to a Paleo diet, without any real hardship or difficulty.

What was (or will be, for those just learning about Paleo!) your approach? Are you black or white, or do you prefer a slow transition? Did I miss any steps in a gradual transition?

Paleo or primal diet what's the difference-min

A Primal Diet, Or a Paleo Diet?

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This way of eating, this lifestyle, is given so many names. You might follow a Paleo Diet or a Primal Diet – or perhaps you eat an Ancestral Diet or eat like a Caveman?

Does it matter what it’s called? And do the different terms even refer to the same way of eating?

Paleo Diet

The term “Paleo Diet” was coined by Loren Cordain and originally had a far less liberal stance on Saturated Fats. He has now updated his books on this and on the use of sweeteners, to the popular “Paleo Diet” followed by many today. Robb Wolf has also played a significant role in popularising the Paleo Diet as it is today.

As well as avoiding grains and legumes, Paleo also avoids dairy. In the Paleo community strict adherence to a Paleo diet is recommended for at least 30 days. After this period foods can slowly be re-introduced and any impact assessed to determine which foods have a detrimental effect and should be avoided in the future.

Primal Diet

The Primal BluePrint way of eating is from the book, written by Mark Sisson – and is much more than just nutrition. The plan places as much importance on movement, lifting heavy things, reducing stress, sleeping properly and getting some sunshine as it does on nutrition. Nutritionally Primal is very similar to Paleo in the avoidance of grains and legumes; dairy is where they differ. A Primal way of eating includes dairy – though it is recommended that it is raw dairy; from grass-fed Ruminants, un-pasturised and ideally fermented. Lacto-Paleo is another term used to describe eating a Paleo style diet, but with the inclusion of dairy.

The jury is still very much out on dairy. The growth hormones such as IGF-1 and the insulin response are behind the refusal of many, to include dairy in their diets. A lot of people find they don’t tolerate dairy well, which is reason enough to avoid it!

Ancestral Diet

This term can apply to any form of Paleo, but I hear this term used more amongst the scientific/ research pockets of the community.

Caveman Diet

This is the term almost exclusively used by the mainstream media when talking about any type of eating that touches on Paleo. The term “Caveman Diet” is usually accompanied by photos of cavemen, Fred Flintstone or semi-naked people eating raw meat! When people talk about a Caveman Diet, they seem to assume it’s required to act like a caveman too and don’t realise it’s about science, not re-enacting cavemen! I would never refer to a Paleo or Primal way of eating in this way, but ultimately if it raises awareness amongst more people, I guess it doesn't matter what it’s called!

There are a lot of descriptions of ways of eating that have similarities to Paleo. I think a gluten-free diet could come close (though I think many people avoid gluten, but replace it with other undesirable refined grains and processed foods). The Atkins diet is also commonly assumed to be Paleo – and whilst there are similarities, it’s very possibly to follow Atkins eating nothing but junk food; not Paleo! A Weston A Price way of eating also has many similarities.

How do you describe how you eat? Do you avoid using labels like “the Paleo diet” or “the Primal diet”?

Dr Terry Wahls Paleo Diet Multiple Sclerosis-min

Paleo & Multiple Sclerosis

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I've been reading a lot about Dr Terry Wahls recently. Dr Wahls was diagnosed with Multiple Sclerosis in 2000 and immediately went on a quest to learn as much as she could about the chronic neurodegenerative disease – and how she could delay what seemed to be the inevitable decline to the illness.

After extensive research and experimentation she started eating essentially a Paleo diet, ensuring this included nine cups of non-starchy vegetables and berries each day. This diet ensures 45 nutrients, that appear to be essential to the brain, are consumed in sufficient quantities. Of course, a standard western diet is woefully deficient in these nutrients. Over time she reversed her MS; an amazing achievement.

It doesn't seem to be any great surprise that a diet of natural, real food can transform many diseases. But I was surprised to see MS Australia fundraising earlier this week – by selling cupcakes! I'm sure they sell well and I realise the people they are selling them to don’t have Multiple Sclerosis. But you wouldn't see a lung cancer charity fund raising by selling lighters. It surprises me to see so many charities fund raising by selling products that clearly don’t help with the condition.

Can Diet Influence Chronic Disease Outcomes?

Dr Terry Wahls' recovery story has sparked a much-needed conversation about the power of food as medicine. While her journey with Multiple Sclerosis (MS) is remarkable, it also raises broader questions. How many other chronic conditions, currently managed with medication alone, might improve — or even reverse — with dietary intervention?

More and more, we’re seeing examples where real, nutrient-dense food is a missing piece in the chronic illness puzzle. Autoimmune conditions, in particular, seem to respond positively to dietary changes, often because food has a direct influence on inflammation, gut health, and cellular function — all key players in immune system regulation.

The Wahls Protocol: A Closer Look

The Wahls Protocol, as it has come to be known, is a modified Paleo diet structured around delivering optimal levels of key nutrients to the brain and mitochondria. It’s built around three main goals: reducing inflammation, restoring cellular energy, and rebuilding resilience. The cornerstones of the protocol include:

9 cups of vegetables and berries per day — broken down into leafy greens, deeply coloured vegetables, and sulphur-rich vegetables like broccoli and onions
Grass-fed meat, wild fish, and organ meats — to supply omega-3s, B vitamins, iron, and coenzyme Q10
Fermented foods and bone broth — for gut health and immune support
Exclusion of gluten, dairy, legumes, and refined sugar

This protocol goes beyond food. It includes targeted supplementation, stress reduction, functional movement, and electrical stimulation of muscles — all designed to support the body's innate healing systems.

Why the Paleo Approach Works for Autoimmunity

Autoimmune diseases like MS, rheumatoid arthritis, and lupus often stem from or are exacerbated by chronic inflammation and gut permeability (sometimes referred to as “leaky gut”). The Paleo diet, by cutting out processed foods, gluten, and gut irritants, creates an environment where the gut can heal and inflammation can subside.

Additionally, by reintroducing nourishing, whole foods — including a high intake of vegetables, quality proteins, and healthy fats — the Paleo diet naturally supports hormone balance, mitochondrial function, and immune modulation. For many, it represents a sustainable way to take control of their health without relying exclusively on pharmaceuticals.

The Gap Between Research and Practice

Despite mounting anecdotal evidence and case studies, mainstream healthcare systems remain cautious about recommending dietary changes like the Wahls Protocol. One reason is the challenge of conducting large-scale, double-blind, placebo-controlled nutrition studies. Another is the powerful influence of pharmaceutical and food industries, which dominate both research funding and public health messaging.

Until more clinical trials are published — and there are some in the works — patients are often left to research and experiment on their own, or find support in functional medicine and integrative health circles.

Diet vs Donations: A Conflict of Messaging?

Many people were understandably shocked to see a charity linked to Multiple Sclerosis fundraising through cupcake sales. While well-intentioned, this approach sends a confusing message. How can we raise money for conditions so intimately linked with inflammation and immune dysfunction by selling inflammatory, sugar-laden treats?

It highlights the disconnect between conventional disease messaging and emerging evidence around lifestyle and diet. Imagine if fundraising efforts instead promoted nutrient-dense meal kits, free dietary education sessions, or online programs to help people implement real food changes. That would not only raise money — it would also raise awareness and improve outcomes.

From Surviving to Thriving: The Lifestyle Approach

One of the most compelling aspects of Dr Wahls’ story is not just that she managed her MS — but that she rebuilt her life. From lying in a tilt-recline wheelchair to riding her bike around the block again, her transformation is a testament to the body’s resilience when given the right inputs.

And it’s not just MS. There are countless stories of people reducing medication or achieving remission from conditions like Hashimoto’s, psoriasis, Crohn’s disease, and even type 2 diabetes after adopting a real-food lifestyle. Of course, every case is different, and dietary change isn’t a guarantee — but for many, it’s a powerful foundation to build upon.

Why Aren’t More Doctors Talking About This?

Medical education still devotes surprisingly little time to nutrition. While doctors are highly trained in diagnostics and pharmacology, they often lack the tools to help patients implement lasting lifestyle changes. This creates a gap where chronic disease is managed but not necessarily improved.

The good news is that more health professionals are embracing integrative approaches. Functional medicine doctors, holistic nutritionists, and health coaches are helping bridge that gap, working alongside traditional care to support whole-body healing. As awareness spreads, we’re likely to see more collaboration between disciplines and more personalised, food-first approaches to chronic conditions.

Is the Wahls Protocol Right for You?

If you or someone you love is dealing with an autoimmune condition, the Wahls Protocol may be worth exploring. It’s important to approach dietary changes mindfully — especially if medications are involved. Starting with basic Paleo principles can be a manageable first step, gradually increasing vegetable intake and reducing processed foods.

Keep in mind that this isn’t about perfection. Even incremental changes — like replacing sugary snacks with nourishing fats, or adding a daily cup of leafy greens — can make a meaningful difference over time. And if you notice improvements, that’s often motivation enough to keep going.

Final Thoughts: Food Is More Than Fuel

Dr Terry Wahls' journey reminds us that food is not just calories — it’s information. Every bite communicates with our cells, genes, and immune system. When we choose real, nutrient-dense food, we send the message that healing is possible.

Whether you’re facing a chronic condition or simply striving for vibrant health, the takeaway is the same: never underestimate the power of what you put on your plate. The path to wellness may not be easy, but with the right foundation, it is absolutely possible.

What do you think about Dr Terry Wahls protocol and her recovery?

11 Things You Should Give Up To Be Paleo

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Ok, so obviously grains, legumes and perhaps dairy are no longer on the agenda – but what else should you give up as you embrace a healthy Paleo lifestyle?

1. Marking Every Event With Food

Birthdays, Christmas, Easter, Valentine’s Day – it’s all become about the food! Whenever there is a celebration of any sort it is so often marked with food – and it’s very rarely grass-fed beef jerky, omega-3 enriched eggs and avocados. Instead of taking in birthday cakes to the office – how about marking your birthday with an impromptu office trip to the park or a social event?

2. Relying on Everything But Your Own Two Feet

So you've got a car and a bus pass? That doesn't mean you should use them all the time. We’re supposed to walk, it’s good to walk; find a way to incorporate it into your day!

3. Trying to Please

When all of your friends eat differently, it’s easy to feel alienated in your Paleo diet. They might suggest a pizza restaurant – or cook a non Paleo dinner for you. In the short-term the easy option is to eat the food and avoid the risk of offending them. But it’s time to think long-term; this is how you want to eat; this is important to you – so be strong and stick to your principles! Who knows, they might even respect you for it.

4. Unrealistic Expectations

If you've come to Paleo looking to lose 15kg in two weeks, think again! Paleo is not a diet, but something to follow for life. It might take a while to achieve the results you seek, but give it time and they will come.

5. Your Doctor?

If your doctor is more interested in treating your symptoms with drugs, rather than finding out the underlying issue; perhaps it’s time to look for a new doctor?

6. The Past

Perhaps you used to struggle with making good food choices, or you used to make pancakes every weekend. Just because you used to do things, maybe now is the time to let go of the past and make some changes!

7. Fears

Whether you have an irrational fear of fat lingering from your conventional wisdom, low-fat days; or a fear of getting ill – there’s no room or purpose for that fear anymore, besides positivity is far more constructive.

8. Excuses

It’s too easy to blame a hectic travelling schedule, long working hours or bad finances for making poor nutrition and fitness choices. If you want to make it happen, you can make it happen – drop the excuses!

9. The Middle of the Grocery Store

Unless you enjoy studying packets of junk food, to see how many ingredients you can’t pronounce – it’s time to give up the middle of the supermarket. Everything you need will be on the perimeter – or better still, outside at farmers markets!

10. Avoiding Sunshine

Another phobia it’s time to let go of! Whilst it’s not good to burn, getting some sunshine and making your own Vitamin D is a good thing!

11. Your Shock Absorbing Running Shoes with Nano Technology

How did our ancestors manage without them? Have you tried running barefoot?

What have I missed from the list? What else should you let go of as you embrace a healthy Paleo lifestyle?