Paleo Archives - Page 30 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.

24 Mistakes People Make on a Paleo Diet

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Are you making any of these Paleo Diet Mistakes?

1. Increase Fruit Intake

When starting any “healthy eating” regime, so many people seem to make mistakes, like replace the junk food with endless fruit salads, fruit smoothies and snacks of whole fruit. Just because it’s natural, it doesn’t mean it’s a good choice. Fruit is very high in fructose, something that should be minimised to prevent inflammation, insulin response and ultimately conversion into fat storage.

2. Failing to Make Time to Get Organised

If you’re organised, eating healthily doesn’t have to take much time, but prior planning is essential. Being organised and having the ingredients you need at hand, meals planned and contingency plans in place for tricky situations (such as social events) is essential for success. If you find yourself hungry at a party you knew you were going to, you haven’t set yourself up to make the right food choices. I've just finished my first book, the Paleo Breakfast Recipe Book – the aim of this book is to make delicious Paleo Breakfast's possible and easy with a bit of organisation. I'd love to hear what you think of it!

3. Expect to Lose 20kg/ Gain an Athletic Body Composition in 7 Days

I read about a lot of people who are disappointed that they’ve been following a Paleo eating plan for a week and have not lost any weight/ changed their body composition yet. This isn’t “a diet” for short term cosmetic benefits – it’s a lifestyle you can follow for the rest of your life, leading to long-term health benefits. If you’re looking for a diet to get into your bikini in 4-days time (before returning to your previous way of eating and exercising), you’ve come to the wrong place!

4. Try to do Junk Food Paleo

It’s not realistic to expect to replace a junk food diet with paleo equivalents. Whilst you might be able to find packages food that are broadly Paleo these are no substitute for properly prepared foods – with good quality ingredients. There is a place for packaged “Paleo” foods, such as when on the road – but these times should make the exception, rather than the rule.

5. Keep Old SAD Foods in the Pantry

There might be hundreds of dollars worth of pasta, packet meals and bread-making ingredients in the pantry. It might seem wasteful to throw it away – but to really commit to a better way of eating, there is no place for this in your kitchen. Donate it or throw it away, but don’t “use it up” first, or hang on to it “just in case”. Commit. Get rid. Restock.

6. Overdoing Nuts

Nuts are Paleo, but they are calories too, lots of them. It’s all too easy to snack on a few too many nuts. Some nuts also don’t have favourable Omega 3/ Omega 6 ratios – another reason to go easy and limit the nuts to no more than a very small handful each day.

7. Being Scared of Fat

It’s probably not surprising, but after years of being told about the evils of fat, many people are scared of it. Despite reading and understanding the Paleo concepts, when it comes to eating, some people are still wary – and may cut the fat off meat, or cook in as little coconut oil as possible. I think it just takes time and reinforcement – make sure your diet contains adequate fat.

8. Ignoring Portion Control

Calories do matter. I read so many comments where people have been strictly Paleo, but are not losing (or are even putting on) weight. It’s not a correct assumption that you can eat whatever you like – certainly not when you are overweight.

9. Become Fixated with a Certain “Brand” of Paleo

There are lots of different ways of eating, within the Paleo spectrum. Some people may do very low carb for instance, and others may follow an auto-immune protocol. If it isn’t working, move on and try something new. To stick to a set prescription, which clearly isn’t working for you, makes no sense. Experiment. Find what works.

10. Let one Slip Ruin the Day/ Week/ Month

Sometimes things do go wrong. You ate something that wasn’t Paleo, by any stretch of the imagination. Instead of using this as an excuse to eat more SAD food, it is the perfect opportunity to start fresh and move on. There is nothing wrong with occasionally having non-Paleo food, providing it isn’t allowed to ruin the rest of your efforts.

11. It’s a Science not a Reenactment

You hear people who start to question everything through Paleo lenses. Computers and modern medicine weren’t around in the Paleolithic era – so we shouldn’t use them? This may be true, but we have the benefit of modern science and research to combine with Paleo, to get the best possible results – it would be foolish not to take advantage.

12. Don’t Sleep Properly

Sleep is such an important part of a healthy lifestyle. I’d argue it’s actually the most important factor. Without sleep, you might be eating a perfect Paleo diet and have a great fitness regime, but you won’t be in the best possible health. Without adequate sleep your body mechanisms won’t function efficiently, you won’t recover properly from exercise – and you won’t deal with stress as well. Working out why you aren’t sleeping properly and taking steps to resolve it will work with your Paleo lifestyle to bring your health forward in leaps and bounds.

13. Trying to Make Things Fit

You know your morning skinny latte or daily glass of wine isn’t in the spirit of Paleo, but you try to make it fit (all those antioxidants must be Paleo, right?). If you have to justify it, you probably shouldn’t have it – at least not so often.

14. Avoid the Sun

There seem to be more studies every week showing us just how crucial Vitamin D is – yet so many people still avoid the sun and cover themselves in sunscreen at the mere mention of the word “sun”. Even in Australia, at the right time of day, for the right duration sun exposure is a good thing.

15. Refuse to Cook

Not cooking seriously limits eating choices and will makes it so much harder to eat well. Cooking doesn’t have to be hard or time consuming – it can actually be relaxing, fast and very rewarding.

16. Turn a Blind Eye to Social Occasions and Restaurants

It’s all too easy to let a few poor choices slip in when eating out socially – but these can really add up. With steps such as finding out the food options in advance and not going out hungry, you can make good choices and minimise the damage. If it’s too hard to eat differently to everyone else, perhaps arranging social events that aren’t food based – or offering to cook for friends will be a better alternative.

17. Obsessing on a Weekly Cheat

Paleo should not be boring or restrictive – if it is, you need to introduce more variety and try new recipes. When a planned weekly cheat becomes the focus of your week, it’s time to address what isn’t working and fix it. With a varied Paleo diet thoughts of SAD food should be very few and far between.

18. Don’t Move

Fitness is an important part of a Paleo lifestyle. Whilst nutrition is a huge part, the importance of being active and lifting heavy things once in a while should not be ignored. Paleo doesn’t begin & end with food.

19. Don’t Take Measurements

When you feel well, it’s hard to remember how you felt before. If you have blood tests and take a note of your measurements and how you feel every few months, it will be obvious how well Paleo is working for you and what you can improve on.

20. Listen to Conventional Wisdom

Following Conventional Wisdom often isn’t very compatible with a Paleo diet and could get very confusing. Once you decide to stick to Paleo, it’s helpful to filter out many of the health stories in mainstream media, or just read them for entertainment value.

21. Fail to Read and Research

Those who stick to a healthy lifestyle seem to be those who understand the impact it has on their health. The more you read and research, the more you can tweek your lifestyle and improve your health. Following a lifestyle based on someone else’s example, without an understanding of the principles, will be very hard to stick to and follow properly.

22. Don’t Tell Others

In any change, it’s really important to have support. Family and friends will (hopefully) accommodate your nutritional wishes and may even follow your example. If you’re finding it difficult, having a support network is invaluable. Finding others following Paleo is great way of building a support network of people going through the same as you.

23. Not Persevering

Changing diet can be hard. Carb flu is a distinct possibility when moving from a SAD diet, to a Paleo diet. It might feel all too easy to give up at this point – when in reality a bit of perseverance will see this stage end and everything will get easier. Sticking with it, however hard it feels, however many mistakes you make, will be so worthwhile.

24. Hanging onto an Old Favourite

Diet Coke immediately springs to mind as something people often struggle to give up. Products like this seem extremely addictive, but certainly aren’t working with your Paleo nutrition towards your health goals. Whether it’s changing routine, finding an alternative – or going cold turkey, it’s time to let go.

What mistakes would you add to the list?

It’s Dangerous to Quit Grains (Sponsored by Kelloggs)

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I received an interesting comment pointing me to an article on the website of the Dietitians Association of Australia (update: this has since been removed), all about the Paleo Diet. The four paragraph critique questions whether there is any merit to this way of eating. It concludes that they do not support the diet, as

It excludes nutritious core foods such as breads and cereals, and dairy foods

They are also concerned that

The Paleo Diet encourages restrictive eating – an approach that is not sustainable in the long-term. And by banning certain nutritious foods, followers of the diet will be at a greater risk of falling short on important nutrients, such as calcium. Like many fad diets, the Paleo Diet, is no substitute for expert, individual dietary advice from an Accredited (SIC) Practising Dietitian.

There is a lot of evidence to suggest calcium balance, rather than calcium intake is of crucial importance – something that a paleo diet promotes. Sadly they don’t mention the other nutrients they are concerned about. This would interest me greatly, as when I have tracked my daily diet I have greatly exceeded all of the micro-nutrient RDA’s (except calcium) by eating in this way.

They say Australians should eat a diet with a wide variety of food from all food groups; that meets their health needs; that is sustainable in the long term and that fits in with their lifestyle. This implies that they don’t consider a Paleo diet meets these criteria. I know I'm not alone in finding Paleo is the best diet for my health; very sustainable and fits in easily into my lifestyle. The fact that it is restrictive in not including processed foods and grains, certainly isn't what I’d call restrictive. I don’t consider grains a proper “food group” and I think my diet is far more varied than those who eat from the food pyramid.

Before I let the inaccuracies and complete lack of research and studies bother me further, I had a look at the partners of the Dietitians Association of Australia. It might surprise you to see that their partners include Kelloggs, Nestle, Unilever, Dairy Australia and the Grains & Legumes Nutrition Council!

Just to be completely clear, that’s Kelloggs, who make “healthy” high-carb breakfast cereals. Nestle who make drinks, snacks, breakfast foods and confectionery – which for the most part all share grains, sugars and other un-Paleo “foods” in their ingredients lists. Unilever – whose products include margarine and diet meal replacement shakes. I think we can guess which foods Dairy Australia and the Grains & Legumes Nutrition Council endorse.

Sadly I think the more popular Paleo becomes, the more we will read stories like this warning about the dangers of a Paleo diet. There just isn't the same degree of money for the food industry in real, unprocessed foods like meat and vegetables.

How can we trust an organisation that has a financial relationship with these partners, to give us true, researched dietary advice? I wonder what would happen to their partnerships if they were to take a different stance on grains?

What Happens When You Actually Quit Grains?

For all the alarmist headlines, very few critics of Paleo actually explore what happens when you stop eating grains. The reality? Most people experience significant health improvements. From reduced bloating and clearer skin to stable energy and improved blood sugar control, ditching grains is often the catalyst for transformation.

It’s important to remember that grains — particularly highly refined ones — are a modern staple, not an ancestral one. They dominate processed food products and are heavily subsidised, marketed and fortified. But the presence of fortification doesn't equal health. Adding synthetic nutrients to a product doesn’t make it nourishing — it makes it artificially compliant with government guidelines.

When people remove grains, they often increase their intake of nutrient-dense whole foods: vegetables, healthy fats, animal proteins and mineral-rich broths. These are the foods that humans have thrived on for millennia. Grains, by contrast, often displace these more beneficial options in a typical modern diet.

The Calcium Question — Again

One criticism that always rears its head is calcium. “But where will you get your calcium without dairy?” they ask. The assumption is that dairy is the only source of this vital mineral. That simply isn’t true. Leafy greens like kale, collards, and bok choy are excellent sources of calcium — and unlike dairy, they don’t come with added hormones or inflammatory proteins that affect sensitive individuals.

Moreover, it’s not just about calcium intake; it’s about calcium balance. A real food diet low in sugar and rich in magnesium, vitamin K2, vitamin D and phosphorus supports proper calcium regulation. Bone health depends on the synergy of nutrients — not simply consuming high-calcium foods. Ironically, grain-heavy diets may actually decrease calcium absorption due to the presence of phytates, which bind to minerals in the gut and inhibit uptake.

Sustainability and Variety — A Paleo Reality

It’s often said that Paleo is unsustainable. That it’s too restrictive. That it’s anti-social. But the reality is that Paleo can be tailored to fit a wide range of lifestyles, from busy families to competitive athletes to weekend foodies. With proper planning and a bit of creativity, Paleo is no more restrictive than any intentional way of eating — in fact, many people report feeling far less limited once they discover how varied their food choices can be without processed grains, seed oils, or refined sugar.

One of the beautiful things about Paleo is that it actually encourages variety. You’re not eating the same sandwich every day for lunch or reaching for another box of cereal because it's convenient. Instead, you’re trying new vegetables, experimenting with slow-cooked meats, and embracing seasonal, local produce. If anything, Paleo widens your food horizon, especially when you explore ethnic cuisines that use traditional cooking methods and whole ingredients.

Questioning the Conflict of Interest

Let’s address the elephant in the room: how can we rely on nutritional advice from organisations financially tied to ultra-processed food manufacturers? It’s not a conspiracy theory — it’s a matter of documented fact. When the same companies that manufacture sugary cereals and hydrogenated spreads are also the key sponsors of the bodies issuing dietary guidelines, how can we pretend this isn’t a conflict?

Imagine if a company selling cigarettes sponsored lung health research. You’d rightly question the findings. Yet in nutrition, this is business as usual. Public confidence in dietary recommendations is eroded every time “experts” dismiss ancestral diets in favour of branded products with nutrition labels designed by marketing departments, not by ancestral logic or biochemistry.

The Rise of Independent Nutrition

The good news? More people than ever are thinking critically about their food choices. They’re turning off the mainstream noise and doing their own research. They’re using apps to track their nutrient intake, not just calories. They’re connecting the dots between what they eat and how they feel. This is especially empowering when you realise that decades of eating by the pyramid have led to rising rates of obesity, metabolic dysfunction, autoimmune conditions, and lifestyle-related disease.

Paleo isn’t the only way to improve health, but it is a powerful reset that removes the most inflammatory elements of the modern diet and helps people reconnect with real food. It doesn't require supplements, meal replacements or a subscription. Just meat, seafood, vegetables, fruit, herbs, natural fats — and a willingness to let go of outdated food rules.

The Bottom Line

Quitting grains isn’t dangerous. It’s not extreme. And it’s certainly not irresponsible. What is dangerous is blindly following nutrition advice shaped by commercial interests that rely on keeping us hooked on addictive, low-nutrient foods.

If you’ve found better health by stepping away from the grain aisle, trust your experience. No headline or dietitian soundbite can override how your own body feels when it’s properly nourished. Keep asking questions. Keep reading ingredient labels. And most importantly, keep listening to your body — it knows more than you’ve been led to believe.

🥣 Have you been told Paleo is too restrictive or unhealthy? How do you respond when people question your grain-free lifestyle? I’d love to hear your experiences — drop a comment below.

The first Australian Paleo Weekend Event Conference Retreat Primal Sydney Australia Seminar Expo-min

The 1st Australian Paleo Weekend!

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Note: This is an old post – the next weekend has not yet been finalised, but please sign up to my newsletter if you are interested in the next event!

I'm very excited to announce the first Paleo Weekend in the Southern Hemisphere will be held on 12th & 13th May, 2012 on the beautiful Cockatoo Island, in Sydney Harbour.

Whether you’ve been living a Paleo lifestyle for a while, have been interested but are yet to dip your toes in – or are looking for a way to finally improve your health and fitness – this is the weekend for you!

I’ve got together some of the leading experts from this side of the World (including Jamie Scott, Dr Anastasia Boulais, Julianne Taylor and Dr Ron Ehrlich), to talk about all aspects of health, nutrition & fitness and to demonstrate and teach techniques to participants. The Paleo Weekend will be held on 12^{th &} 13^th of May 2012, on Cockatoo Island in Sydney Harbour – an absolutely fantastic venue! The weekend will be fully catered with an amazing Paleo menu. There is also the exclusive option for a limited number of attendees to sleep on the island overnight, in pre-erected luxury tents (it doesn’t get much more Primal than that!).

Attendees will: –

· Learn about Paleo nutrition and health

· Have the opportunity to quiz the experts,

· Learn through a demonstration session how to cook quick and healthy Paleo meals,

· Learn how to get on the fast track to peak sporting performance, by opening the door to their mind

· Learn barefoot running techniques

· Enjoy an early morning yoga session on the harbour shore to kick start the day

· Enjoy a social Paleo feast on the Saturday night with like-minded new friends

· Have the unique opportunity to sleep on the island

· Enjoy fantastic Paleo meals prepared for them

· Enjoy a life changing Paleo Weekend in a unique venue like no other!

Sessions Include: –

Cookery Demonstration; learn how to cook quick and easy Paleo meals at home

Barefoot running technique

Early morning Yoga overlooking the harbour

Fitness techniques – learn how to improve your technique and fitness – details to be announced

Paleo Nutrition lectures – on a variety of topics to be announced soon

Paleo Health lectures – on a variety of topics to be announced soon

Learn how to achieve improved health results & how to get on the fast track to peak sporting performance, by opening the door to your mind

Ticket prices are currently on sale at an early bird discounted rate until 31st March.

Numbers are strictly limited due to the island licensing – so book yours today to avoid missing out!

Paleo Summit – Review

I’ve finally got through listening to all of the Paleo Summit audio files. I’ve mainly been listening to them on my way to and from work, so I now need to go through the transcripts (or listen again with a pen and paper to hand) as there have been so many book recommendations and interesting points I should have made a note of.

This is my quick review of the presentations in the summit.

Sarah Fragoso – Author, Everyday Paleo; Paleo, Kids, and the Family.

Despite not having children, I really enjoyed Sarah’s talk, in fact I wish all families making a move over to a healthy lifestyle would be able to listen to her. She’s very realistic and everything she talks about is very accessible – as she’s been through the transtition to Paleo herself (with amazing results), with her own family.

Dr. Jack Kruse MD – Neurosurgeon; Leptin Circadian Cycles

I’ve been following Dr. Kruse’s blog for some time now and have been fascinated by his Leptin Reset. I sometimes find his blog quite hard to read (I often have to make notes and reword it, to make sense of it), so was interested to learn how his ideas would be conveyed by spoken word, rather than text. I thought he was a great speaker and that his ideas came across really well in his presentation. He spoke a lot about inflammation, which is something I’m really interested in. Dr. Jack Kruse seems to be on the bill at lots of Paleo events this year and I’m looking forward to hearing more!

Denise Minger – Author, Death by Food Pyramid; How to Win an Argument with a Vegetarian

After reading Denise’s critique of the China Study, I was looking forward to hearing her talk at the Ancestral Health Symposium last year – only for her presentation to clash with Mark Sisson’s! I was so pleased to hear her as part of this summit. She has a very different role in the Paleo-sphere, with her amazing ability to evaluate studies showing how what the media reports is often not what the data really shows. He talk covered a lot of Vegan/ Vegetarian studies and the issue of confounding variables and was one of my favourites from the summit. I’d love to invite her to (Paleo) dinner with some vegetarian friends! I can’t wait to hear more of Denise Minger.

Jimmy Moore – Podcaster, The Livin’ La Vida Low-Carb Show; How To Break Out Of The Grips Of Morbid Obesity And Embrace Healthy Living For Life

Whilst I listen to Jimmy’s podcasts regularly, it was nice to hear him as the interviewee for a change. I think Jimmy is a great speaker and I enjoyed hearing his transition from more of an Atkins low-carb approach, to a Paleo low-carb approach. I don’t think Paleo is, or should be a low-carb for everyone approach, but it was interesting to hear Jimmy Moore’s take all the same.

Keith Norris – Trainer, Efficient Exercise; Health versus Performance

I met Keith at the Ancestral Health Symposium, but hadn’t heard him present before, so had high expectations of this talk. It was interesting to hear about the difference between health and performance – and how so many athletes are actually not healthy.

Dr. Catherine Shanahan MD – Author, Deep Nutrition; The Paleo Diet vs. Top-Selling Drugs — Who Wins?

I think this was my favourite presentation. Very pertinent too as I know a few people who have been prescribed some of the specific drugs discussed in the talk. If only all doctors had this much knowledge and this approach with their patients. I'd love to hear Dr. Cate Shanahan talk again, hopefully she'll be talking at more Paleo events in the future.

Mark Sisson – Author, The Primal Blueprint; Ancestral Living Defined

I think Mark Sisson is a great communicator and is responsible for introducing Paleo/ Primal to so many people. I enjoyed his talk – this is another one I’d want people new to Paleo to listen to early on in their journey.

Erwan Le Corre – Founder, MovNat; MovNat: Moving Naturally

I saw Erwan’s talk at the Ancestral Health Symposium and was looking forward to hearing his accent again! An interesting talk, but I think his topic is best demonstrated, rather than talked about – to that end I’m really looking forward to having a MovNat session with him at PrimalCon in April!

Nora Gedgaudas – Author, Primal Body-Primal Mind; Safe Starches: To Eat or Not to Eat?

I’m a huge Nora Gedgaudas fan after hearing her at the Ancestral Health Symposium and again when she toured Australia last year with Nourishing Australia. She is such a good speaker, with a great skill in making the science understandable and accessible. I was glad the issue of safe starches was tackled in the summit, as there seems to have been a huge shift in the Paleo-sphere on the issue, with Paul Jaminet taking an opposing view. I’m still somewhat on the fence regarding safe starches; self experimentation is needed I think.

Paul Jaminet, Ph.D. – Author, Perfect Health Diet; The Evolutionary Evidence for the Optimal Human Diet

Paul Jaminet is so logical, rational and fantastic to listen to. I found his talk so interesting and valuable – this is one of the talks I need to listen to again, with a pen in my hand.

Diane Sanfilippo – Author, Practical Paleo; Practical Paleo Implementation

This would be another great talk for those new to this lifestyle to listen to. I’m looking forward to her book coming out.

Chris Kresser – Integrative Medicine Practitioner; An Update on Cholesterol

I always enjoy Chris Kresser’s appearances on Robb Wolfs the Paleo Solution podcasts, so I knew I’d enjoy his talk. This was a hugely interesting talk about Cholesterol that I wish CW doctors would listen to!

Mat Lalonde, Ph.D. – Research Biochemist, Harvard University; Invalid Inferences: An Organic Chemist’s Perspective on Paleo

I got to hear Mat speak at the AHS, I really like his style and approach. It was also interesting to hear how Mat actually eats himself!

Dallas & Melissa Hartwig – Health Educators, Whole9 Life; Paleo for Vegetarians

The Whole30 founders put out such good information (I was really pleased to get a free copy of their Whole30 success guide when I downloaded the Summit files) – it was interesting to hear another perspective on vegetarianism, which is often seen as the polar opposite to Paleo. I might have to play this one to my vegetarian friends…

Dr. Thomas O’Bryan – Gluten Sensitivity Expert; The Musculoskeletal Connection to Autoimmunity Disease

This was another highlight, not only did he explain gluten and auto immune responses he spoke at length about exactly what an allergy is, compared to sensitivites. I learn a lot from this talk and found Dr Thomas O'Bryan to be an excellent speaker who was very skilled at getting his message accross.

Matt Stone – Independent Health Researcher; Matt Stone Debunks The Paleo Diet

I'm glad the summit included a different perspective on Paleo, but this is a talk I won ‘t be in a hurry to listen to again. I found all of his ideas completely anecdotal – there didn't seem to be any science or studies to support his argument. He didn't seem to be debunking Paleo per say, but more low-carb – or people dogmatically refusing to change their macro-nutrient ratios. I just don't think it works like that. I'd be super interested to hear what you thought of Matt Stone's talk in the comments below.

Amy Kubal, RD – Registered and Licensed Dietitian; Paleo for Endurance Athletes

I'm really glad this was included. The more into fitness I get, the more I hear people talking about how you can't do Paleo and endurance sport – well Amy clearly shows otherwise, having won a marathon on Paleo herself! I wish all athletes would listen to this!

Reed Davis – Founder, Functional Diagnostic Nutrition; Stress, Hormones, and Paleolithic Man

Very interesting talk looking at the stress modern man is under versus the stress the Paleolithic man would have experienced.

Paul Chek – Founder, C.H.E.K. Institute; Living Primal: Instinct Before Intellect

There were some interesting points raised in this talk about getting back to the basics, but wonder if some people might find the start a little difficult to get into.

Dr. Allison Siebecker – Naturopathic Doctor; Paleo Digestive Troubleshooting

This was a very interesting talk that I learnt a great deal from. So many people seem to have digestive issues, which Dr Siebecker talked about at great length. Anyone with any form of digestions issues needs to listen to this presentation!

Dr. Daniel Chong – Naturopathic Doctor; Earthing as an Essential Nutrient

I've been hearing more and more about earthing, so was interested to hear this talk. This probably isn't one I'd recommend to someone skeptical of the Paleo lifestyle, but it made so much sense to me!

Stephanie Greunke, RD – Registered Dietitian; Ditch the D Word!

Perhaps this would be a useful perspective to someone new to this way of life, but I didn't learn anything new from this talk. I'm not bothered whether you call it a diet, a nutrition plan or a regime – the name makes no difference to how I eat!

Dean Dwyer – Blogger, Beyond Primal; The Inner Game of Paleo

I'm glad someone like Dean was included in this summit. Dean was overweight and did a lot of research, finding a sustainable way to live – and getting to the right weight. A lot of people in the Paleosphere came into it without needing to lose weight, so it's good to hear from someone who is an example of how it can be done.

If you missed the presentations the upgrade is still available with all of the files.

Have you made your way through the presentations yet? Which ones did you like (and dislike?) – and who would you like to hear next time?

Paleo Doughnuts

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Why pick the fake version when you can have Peach Doughnuts instead?

PINK DOUGHNUTS INGREDIENTS: Donut: Enriched Unbleached Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron as Ferrous Sulfate, Thiamin Mononitrate, Enzyme, Riboflavin, Folic Acid), Palm Oil, Water, Dextrose, Soybean Oil, Whey (a milk derivative), Skim Milk, Yeast, Contains less than 2% of the following: Salt, Leavening (Sodium Acid Pyrophosphate, Baking Soda), Defatted Soy Flour, Wheat Starch, Mono and Diglycerides, Sodium Stearoyl Lactylate, Cellulose Gum, Soy Lecithin, Guar Gum, Xanthan Gum, Artificial Flavor, Sodium Caseinate (a milk derivative), Enzyme, Colored with (Turmeric and Annatto Extracts, Beta Carotene), Eggs; Strawberry Icing: Sugar, Water, Corn Syrup, High Fructose Corn Syrup, Partially Hydrogenated Soybean and/or Cottonseed Oil, Contains 2% or less of: Maltodextrin, Dextrose, Soybean Oil, Corn Starch, Salt, Titanium Dioxide (Color), Sodium Propionate and Potassium Sorbate (Preservatives), Citric Acid, Polyglycerol Esters of Fatty Acids, Agar, Soy Lecithin (Emulsifier), Natural and Artificial Flavor, Red 40.

PEACH DOUGHNUTS INGREDIENTS: Peach

I know which one I'd rather!

Why Paleo Doughnuts Make Sense

Let’s be honest – doughnuts (or donuts, if you’re from the US) are usually a sugar-coated shortcut to a blood sugar crash. They may look pretty in pastel pink with sprinkles on top, but have you ever read the ingredients label? You practically need a chemistry degree to decipher it. Hydrogenated oils, high-fructose corn syrup, artificial flavours, gums, emulsifiers, stabilisers, colours – it’s a long list of things your great-grandmother wouldn’t recognise as food.

So why do we crave them? Because they’re sweet, soft, indulgent, and everywhere. But that doesn’t mean we have to choose the fake, factory-made version. With a bit of creativity, you can enjoy Paleo doughnuts made from real, nourishing ingredients – or even go the super-simple route and bite into a ripe, juicy peach instead. Honestly, sometimes the best alternative is the one nature already made perfectly.

What’s Wrong With Traditional Doughnuts?

The ingredients list I posted above speaks for itself, but let’s break it down. Most commercial doughnuts are:

Loaded with sugar – and not just one type. You’ll often find white sugar, dextrose, corn syrup, and high-fructose corn syrup all in one bite.
Full of refined grains – typically white flour that’s been bleached, stripped of nutrients, and enriched artificially.
Pumped with poor-quality fats – including hydrogenated soybean or cottonseed oil, which are inflammatory and highly processed.
Artificially coloured and flavoured – Red 40, titanium dioxide, synthetic “strawberry” flavours… it’s more science lab than kitchen.
Preserved for shelf life – with additives like sodium propionate and potassium sorbate.

Even the ones marketed as “baked, not fried” or “gluten-free” often still rely on processed ingredients and heavy sweeteners. If you’re living a Paleo lifestyle – or even just trying to eat more whole, natural foods – they simply don’t belong on the menu. But that doesn’t mean you have to miss out.

Enter: Paleo Doughnuts

Paleo doughnuts are everything traditional doughnuts are not. They’re made with real ingredients, have no grains, no refined sugars, and no seed oils. But they’re still satisfying, flavourful, and even indulgent – especially if you make them with almond meal, coconut flour, eggs, and a little natural sweetness from fruit, dates, or raw honey.

There are plenty of ways to create a doughnut that’s 100% Paleo-friendly and still feels like a treat. Whether you prefer baked, pan-fried, or raw varieties, you can enjoy something delicious without compromising your health goals.

Wholefood Swaps for Doughnut Cravings

So, you want something sweet, round, and maybe even a little nostalgic – but you don’t want the ingredient list of a science experiment. Here are some easy, Paleo-friendly swaps for conventional doughnuts:

Grilled or chilled stone fruit: Fresh peaches, nectarines, or plums sliced into rounds can mimic the look and mouthfeel of a soft doughnut. Add a sprinkle of cinnamon and a drizzle of almond butter for extra satisfaction.
Baked Paleo doughnuts: Made using almond or coconut flour, eggs, mashed banana or sweet potato, and natural sweeteners like maple syrup or honey. A silicone doughnut mould is your best friend here.
Raw doughnut bites: Blend soaked dates, shredded coconut, almond meal, and a splash of vanilla extract. Roll into balls and press flat into doughnut shapes. Chill or freeze and enjoy as a quick snack.
Paleo pancake stacks: Use a ring mould to shape small pancakes and stack them up like mini doughnuts. Top with coconut yoghurt and a few berries for a fun twist.

Simple Baked Paleo Doughnut Recipe

Here’s a quick, no-fuss recipe you can whip up in under 30 minutes:

Ingredients:

1 cup almond flour
1/4 cup coconut flour
1/4 cup arrowroot powder
1/2 teaspoon baking soda
Pinch of sea salt
2 eggs
1/3 cup unsweetened applesauce or mashed banana
2 tablespoons melted coconut oil
1 tablespoon maple syrup or raw honey (optional)
1 teaspoon vanilla extract

Instructions:

Preheat oven to 175°C (350°F).
Grease a silicone doughnut tray or line with parchment if needed.
In one bowl, mix dry ingredients. In another, whisk the wet ingredients.
Combine both mixtures and stir until smooth.
Spoon into doughnut moulds and smooth the tops.
Bake for 15–18 minutes or until golden and firm to the touch.
Cool completely before removing from moulds. Store in an airtight container for up to 3 days.

Optional topping? Dust with a little cinnamon or dip in melted dark chocolate (85%+ for the strict Paleo folks).

Why Peaches Make the Perfect Doughnut Replacement

Let’s not overlook the hero this post: the humble peach. In season, they’re nature’s answer to doughnuts. Juicy, sweet, and already shaped like a little ring if you slice them just right. Try this:

Cut a fresh peach into thick slices (crosswise).
Use a small round cutter (or the end of a piping tip) to remove the stone and create a doughnut hole.
Grill lightly or serve raw.
Top with a dollop of coconut cream, almond butter, or even a little cinnamon and cacao nibs.

It’s a playful way to enjoy fruit, especially for kids – or anyone trying to wean off sugar-laden commercial treats. Plus, it’s 100% Paleo-compliant, budget-friendly, and actually supports your health rather than sabotaging it.

What About Kids and Paleo Treats?

If you’re raising Paleo kids (or even just aiming for fewer artificial foods in their diet), doughnuts are one of those treats that tend to pop up at parties, school functions, and supermarkets. Having a nourishing option ready to go can help avoid those all-or-nothing food battles.

Try involving your kids in the cooking process. They’ll love mixing the batter, choosing toppings, or decorating their own fruit “doughnuts” with coconut flakes, chia seeds, or sliced strawberries. It makes Paleo eating more fun – and far more sustainable in the long run.

Store-Bought Paleo Doughnuts: Do They Exist?

In some places (especially in cities like Sydney or Melbourne), you might find Paleo-friendly doughnuts at farmers markets, boutique cafés, or health food bakeries. Just make sure to check the ingredients carefully. Even if it’s gluten-free or grain-free, some versions may use sweeteners, oils, or gums that don’t align with strict Paleo principles.

If in doubt, it’s always better to make your own. That way you know exactly what’s going in – and you can tweak the recipe to suit your taste, lifestyle, or dietary needs.

Final Thoughts: Redefining Treats the Paleo Way

Paleo doughnuts are less about mimicking junk food and more about reclaiming the idea of what a treat can be. When you choose whole, nutrient-dense ingredients – even in baked goods – you’re supporting your body, your energy, your mood, and your long-term health.

And if all else fails, just grab a peach. Or a plum. Or a slice of chilled watermelon. Because in the end, nature still makes the best sweets of all.

What’s your favourite way to satisfy a doughnut craving without falling into a sugar spiral? Share your tips in the comments – or tag me on Instagram if you’ve made your own Paleo-friendly doughnuts. I’d love to see them!

12 Ways to Eat Paleo on a Budget

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It seems to be a common belief that eating a Paleo diet is expensive. It definitely can be costly, but there are many ways you can eat good quality Paleo foods, without spending a fortune. There’s also the consideration of your future healthcare costs – I like to see my Paleo nutrition as an investment in my lifelong health (not to mention the cost of sick days I've not required). So, doing Paleo on a Budget?

These are a few ways I've found to keep it Paleo – and economical.

1. Buy less popular cuts of meat.

The popular cuts are expensive because everyone wants them. White meats like chicken breast and tender meat (from the parts of the animal that do little work) such as loin and fillet are the most expensive, as they can be cooked quickly with good results.

Whilst a lot of the cheaper cuts could be tough (if you cooked them in the same way as the expensive meats), when you change how you cook you can make the meat amazingly tender and juicy. Slow cooking is a great way to cook these types of cuts, without making them tough and dry. It almost seems a waste to make casseroles and stews without using mutton, shoulder, brisket, chuck, blade, skirt or topside steak! Most of the animals we eat can (and should) be eaten nose to tail – even the bones are great to make bone broths and stocks with.

Chicken necks – a cheap option

My butcher doesn't display the less popular cuts, but can always provide me with inexpensive cuts like forequarter chops, pork hock, beef and pork cheeks and organ meats like liver and heart. I've not yet been brave enough, but brains, onglet (from inside a cows ribcage), pigs trotters and tripe are also used in recipes and have great nutritional profiles! I get bones for next to nothing from my butcher. I've also found kangaroo to be a really cheap meat here in Australia.

2. Move away from the supermarket/ grocery store

Whilst it’s definitely quicker and easier to get everything you need from under one roof, it is rarely the cheapest option. They are less likely to have the cheaper, more unusual cuts of meat and non-uniform vegetables – and you’re not likely to have much idea where to produce came from. Where they may sell some items at very cheap, competitive prices – often the price reflects the quality. Look to butchers, greengrocers, farms, health food stores, online stores and farmers markets.

3. Research

Don’t just buy from the first place you find, ask around and find out about other local sources. Prices vary significantly between shops/ farms/ online stores – find out which source is best for which item. I was surprised to find a few things are actually cheaper to have shipped from America, instead of buying locally – even with the shipping fees.

4. Buy in bulk

Big-ticket items such as coconut oil vary wildly in price, and often have sales and discounts for buying in bulk. Look out for offers and stock up when there is a chance. Another great saving can be had by buying large quantities of meat – such as half a cow. If you have a freezer this will keep for a long time and you’ll have a great variety in different cuts. You can join together with friends to save even more by sharing the meat; perhaps you can even come to an arrangement where your friends store some for you (if you don’t have a big enough freezer). There’s also a time saving to be had as grocery trips won’t need to be so frequent with a fully stocked freezer.

5. Buy at the end of the day

Farmers markets and stores often reduce prices significantly just before they close for the day. If you delay your shopping you can often save a lot of money with some great bargains; just make sure you freeze or use the produce straight away before it passes its best.

6. Buy direct

Cut out the middle man and buy directly from the farm! There may be a CSA scheme near you, a farmers market, or a farm shop. Not only can this be cheaper, but you’ll know exactly where your food comes from and will have a lot more confidence in the quality.

7. Eat seasonally

If you want to eat strawberries in the middle of winter – you have to pay for it! Keep an eye on what is in season and adjust your menus accordingly. Not only is eating in season cheaper, the produce is likely to be local and there are many biological arguments to support only eating food that is in season.

8. Plan your week

So much food is thrown away – a huge waste of money. I now spend time at the weekend working out what I’m doing for the week ahead and planning what I will eat each day. I then buy just the food I need for those meals (or plan to defrost meat from the freezer). This has significantly reduced waste and saves a lot of time too.

9. Be flexible

If you’d planned beef, but lamb is on special – be flexible and take advantage of the offer. Not only will you save a lot of money, but you might also discover a great new dish you’d never have tried otherwise!

10. Make more

When I cook, I always make more than I need for one meal. I then either eat it again for dinner the next night (or even breakfast), or freeze it ready for an instant home cooked meal in the future.

11. Stop buying lunches and coffees

I don’t know how expensive lunches are where you live, but here in Sydney buying lunch is about $10 a day – and despite making a Paleo-friendly choice, I'm always dubious about the quality of the ingredients. I now make lots of lunches at the weekend and bring these into work each day. I've probably saved enough to buy a grass-fed cow since I've been doing this, as each lunch costs under $2 to make – and has far superior ingredients.

Fortunately I don’t like coffee – but I'm amazed how much people seem to spend on this each and every day, it seems like such an extravagance when they could easily make their own – or dare I suggest drink water instead (spot the non-coffee drinker)

12. Stop eating out

Eating out is so expensive and is so often such a compromise on nutrition – particularly when you have to please non-Paleo friends. I've recently been having friends over for dinner – and going to their houses for dinner. I find this so much more enjoyable. You get to showcase your cooking, make food that is Paleo, from great ingredients – and perhaps even demonstrate to your friends exactly what Paleo is. Once you rotate with a few different friends you’re likely to have saved a lot of money – and probably had far more enjoyable evenings!

Do you find Paleo expensive? What tips have you found to reduce the cost?

Is It Paleo?

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I'm sure, like me, you've seen lots of question on Paleo forums, asking if a particular processed food is Paleo. Perhaps friends, inspired by your positive changes, are making similar nutritional moves themselves –asking for your guidance on what is and isn't “Paleo” along the way.

A Return to SAD Foods?

The food raising the question generally seems to be some kind of snack or sauce, perhaps a nod towards the person’s previous SAD diet. Often the first ingredient is arguably “Paleo”, perhaps some kind of meat, vegetable – or as it often the case in processed foods – water. But the further down the list you go, the ingredients become less and less agreeable. There is often some form of sugar or sweeteners, preservatives, stabilisers, my favourite “natural flavours” – which really could mean just about anything – and perhaps the catch all “spices”. So maybe there isn't a lot of wheat; but not a lot is still some wheat! Things like gluten seem to linger in the body for a long time, so complete abstinence makes a lot of sense – there’s no such thing as low-gluten.

The other issue is that nutritional information panels don’t display the quality of the ingredients. If they don’t specify that the beef is organic and grass-fed – I think we can assume it almost certainly is not. Would you have bought the ingredients yourself – and if not, why are they suddenly acceptable just because they’re in a packet or bottle?

Unless you've made something, from ingredients you've sourced and understand; can you ever really know what you’re eating?

No Time?

Processed foods are, no doubt, easier, quicker and cheaper. That’s surely part of the reason we’re in this nutritional mess in the first place. As with lots of things in life, the best things generally aren't the easiest things! Yes, you can buy mayonnaise for a few dollars and use it instantly – or you can invest time and make your own Paleo Mayonnaise knowing exactly what you’re eating – and what you’re not. I know which I’d rather.

I often wonder whether the person asking the question is hoping to gain approval to revert, at least in part, to their old pre-Paleo ways. Whilst some processed foods are clearly a lot more Paleo-friendly than others, I do wonder where to draw the line. If you “allow” a mass-produced tomato sauce with a few dubious ingredients – perhaps that canned chicken soup doesn't look so bad?

So, is it Paleo?

Almost everything I buy doesn't have a nutritional label. Meat from the butcher, eggs and vegetables generally don’t come in packets with nutritional information – and if they do, they are the only ingredient – or I don’t buy it. The only exceptions in my supermarket trolley that I can think of are coconut milk (if I could grow my own, I would!) and nut butters, which I very rarely use.

As a general rule, I think it’s fair to say; if you have to ask, it isn't Paleo!

Decoding the Ingredients List

Learning to read ingredients lists is a skill worth developing if you're serious about sticking to a Paleo approach. The most deceptive products are often marketed as “natural” or “healthy,” yet are packed with hidden nasties. Even “organic” products can include preservatives or sweeteners that don’t align with a Paleo lifestyle. Always start by checking how many ingredients are listed – and if there’s anything you wouldn’t cook with at home, put it back on the shelf.

Keep an eye out for alternative names for sugar, such as maltodextrin, glucose syrup, rice syrup, agave nectar, or evaporated cane juice. These are all refined and processed, even when dressed up with more wholesome-sounding names. Likewise, look for hidden sources of gluten like malt extract, hydrolysed wheat protein, or anything containing the word “barley” or “rye.”

Marketing Gimmicks and Greenwashing

Just because something is labelled “gluten free,” “low carb,” or “paleo-inspired” doesn’t mean it’s actually Paleo. Food marketers are savvy and know that slapping a few buzzwords on the packaging can appeal to health-conscious consumers. “Keto-friendly” doesn’t mean grain-free. “Dairy free” doesn’t mean it’s made from clean, recognisable ingredients. And “all natural” could still mean full of seed oils and preservatives.

True Paleo eating isn’t about following trends – it’s about opting for real, whole, unprocessed food. The moment something has to be shelf-stable for 12 months, you can bet something unnatural has been added. Make it a habit to ignore the front of the label entirely and flip straight to the ingredients list on the back. That’s where the truth lies.

Reframing Convenience

It’s easy to associate convenience with packaging – but what if you reframe convenience as preparation? If you batch cook on a Sunday and fill your fridge with roast veggies, boiled eggs, grilled chicken, and a jar of homemade sauce, you’ve made your weekday choices easier, healthier, and cheaper. That’s real convenience.

Having a few Paleo staples on hand means you’ll be less likely to reach for the bottled dressing or pre-packaged protein bar. A few minutes of planning each week can eliminate the need to compromise on quality just because you’re short on time.

The Slippery Slope of “Just This Once”

Perhaps the biggest risk with borderline processed foods is not what they contain – but what they represent. It’s easy to rationalise one small deviation, especially when it feels like a minor indulgence. But what starts as a “once off” treat can subtly lead back to old habits. The psychological effect of reintroducing packaged foods often snowballs faster than you think.

This doesn’t mean perfection is the only way forward. Life will always present moments when you have to make the best possible choice, not the perfect one. But the more honest you are with yourself about those decisions, the easier it becomes to stay intentional about your food choices.

Home-Made Alternatives That Taste Better

If you're tempted by a store-bought version of something you used to love, try making your own Paleo-friendly alternative instead. You’ll be surprised how easy it is to create versions of your favourites that taste better, nourish your body, and skip all the dodgy additives.

Craving tomato sauce? Simmer diced tomatoes, garlic, and herbs in olive oil. Blend until smooth.
Need mayo? Whisk egg yolks, lemon juice, and avocado oil until thick and creamy.
Want something sweet? Try a date and nut bar made with a food processor and five clean ingredients.

Most of the time, these homemade versions store well in the fridge and last several days. Plus, you’ll know exactly what’s in them – and what isn’t.

Social Situations and Shared Meals

One of the most common times processed foods sneak in is during shared meals or social events. You may not want to be “that person” reading every label at a friend’s barbecue or questioning ingredients at a dinner party. But there are respectful ways to honour your health without being awkward.

Bringing your own dish to share, politely declining mystery sauces, or eating beforehand are all viable options. If you do choose to eat something questionable, be honest with yourself about the choice and accept any consequences – whether it’s digestive discomfort or a temporary slip in energy. Awareness matters more than rigid rules.

Finding the Grey Area

Not everything is black and white, and not every Paleo enthusiast agrees on every ingredient. Some people tolerate small amounts of dark chocolate or raw honey. Others occasionally use almond flour baked goods or coconut aminos. The key is to find a balance that works for you while still staying as close to unprocessed, natural foods as possible.

If a product contains one or two borderline ingredients that you recognise, tolerate well, and don’t use often, it may be something you’re okay including occasionally. But if you find yourself justifying choices frequently, it might be time to reassess and simplify.

Building Your Own Standards

The Paleo label isn’t a pass or fail test. It’s a template to build your own standards around food. Start by asking: Does this food support my health? Will it nourish me or inflame me? Is it made from real ingredients I recognise and trust?

Once you develop your own non-negotiables, it becomes easier to shop, cook, and eat with confidence. For some, that might mean absolutely no seed oils. For others, it might mean prioritising grass-fed and pasture-raised meats. Your version of Paleo can evolve as your needs do – just make sure you’re moving forward, not back toward convenience culture.

Final Thoughts on the Paleo Litmus Test

In the end, the question “Is it Paleo?” isn’t really about the food at all – it’s about your values. Are you prioritising real nourishment, intentional living, and long-term health? If so, you’ll know what to do the next time you pick up a packet and feel unsure. The best foods rarely come in plastic. And if you have to ask? You probably already know the answer.

Are there some border-line foods that you consider Paleo? What do you buy that has an ingredients list?

Intermittent Fasting

16 Comments

I'm love it when people ask me about Paleo, which happens more and more often. They are normally very interested as I explain to them why I don’t eat grains, or avoid fat. I explain about fitness and how I don’t do chronic cardio – they’re still interested. I explain about the importance of sleep and sunshine – they’re even more interested. This is the point at which I've learnt to stop.

Every time I've mentioned Intermittent Fasting they look at me like I'm crazy – and I realise I've completely lost them. To someone carbohydrate adapted the thought of not eating every few hours is unthinkable. The response I often hear is how dangerous fasting is, as, apparently, your body will immediately go into “starvation mode”, storing fat and using muscle for fuel. They never have any evidence to back up this belief, it’s seems to be just a repetition of conventional wisdom they once heard. From a source they can't remember.

I did a lot of research before I first tried Intermittent Fasting. I think it’s best done on easy, stress-free days and as yet, I've not fasted on training days. My preferred method of Intermittent Fasting is to have my evening meal and then not eat again until my evening meal the following night. Because my diet is very low in carbohydrate (so I don’t have to worry about avoiding wild fluctuations in my blood sugar levels), and not shy in fat, I don’t feel hungry and find it easy to wait until the evening for my first meal of the day. I also find on the day of the fast and the day after, I often have a lot more energy than usual.

I think fasting is a good exercising in learning hunger isn't something that must be feared and avoided. It makes a lot of sense to me from an evolutionary standpoint – we haven’t always lived in times where food was constantly available. I'm also very interested in studies suggesting fasting appears to be very beneficial from a biological perspective.

What do you think about Intermittent Fasting? Do you fast? How do you explain it to people?

Why Intermittent Fasting Makes Sense on a Paleo Diet

Intermittent fasting (IF) has become one of the most talked-about lifestyle strategies in recent years — and for good reason. Especially when paired with a Paleo diet, fasting can help optimise fat metabolism, improve energy levels, and support long-term health goals. But what makes intermittent fasting such a natural fit for those eating a real food, grain-free, low-carb lifestyle?

A Return to Evolutionary Eating

From an ancestral point of view, fasting simply reflects how humans have eaten for most of history. Our hunter-gatherer ancestors didn’t have 24/7 access to supermarkets or snacks. Instead, food was often consumed after long periods of activity — or not at all, when hunting wasn’t successful. Intermittent fasting, therefore, mimics these natural rhythms, teaching the body to become fat-adapted and resilient.

By eliminating grains, sugars, and other highly processed foods — all of which spike insulin and drive hunger — Paleo eaters are uniquely positioned to benefit from fasting. When your metabolism runs on fat instead of sugar, going without food for longer stretches becomes not only feasible but energising.

Intermittent Fasting Benefits (Backed by Science)

Research into intermittent fasting continues to grow, with studies pointing to numerous health benefits, including:

Improved insulin sensitivity and reduced risk of type 2 diabetes
Cellular repair and autophagy, clearing out damaged cells
Fat loss, particularly around the belly and internal organs
Reduced inflammation and oxidative stress
Mental clarity and focus, likely due to increased ketone production
Support for longevity, via pathways associated with caloric restriction

Unlike traditional diets that involve constant restriction or counting calories, IF allows you to eat until satisfied during your eating window — which many people find more sustainable.

Common Fasting Methods (And What Works for Paleo)

While there are many ways to approach intermittent fasting, the most common protocols include:

16:8 – Fast for 16 hours, eat within an 8-hour window (e.g. 12pm–8pm)
20:4 – A more condensed eating window for advanced fasters
24-hour fasts – One meal a day (OMAD), or dinner-to-dinner fasting once or twice per week
5:2 method – Eat normally 5 days a week, reduce calories significantly (e.g. 500–600) on 2 non-consecutive days

For Paleo followers, many prefer 16:8 or 24-hour fasts paired with nourishing, whole food meals. Starting your fast after dinner and breaking it the next evening works particularly well with a high-fat, moderate-protein approach.

But Isn’t Fasting Dangerous?

The “starvation mode” myth is one of the most persistent — and least evidence-based — arguments against intermittent fasting. While long-term extreme caloric restriction can slow metabolism, short-term fasting (12–24 hours) does not result in muscle loss or metabolic shutdown. In fact, fasting can boost human growth hormone (HGH), preserve lean muscle, and enhance fat burning — especially when paired with strength training and proper nutrition.

Of course, fasting isn’t suitable for everyone. If you're pregnant, breastfeeding, underweight, or have a history of disordered eating, consult a practitioner before trying IF. And always listen to your body — fasting should feel challenging, not stressful or punishing.

How to Make It Easier

Stay hydrated: Herbal teas, water, and black coffee can all help
Stay busy: Fasting is easier when your mind is occupied
Eat nutrient-dense meals: What you eat when you eat matters
Break your fast gently: Prioritise protein, healthy fats, and vegetables

Is Intermittent Fasting Right for You?

Like all aspects of Paleo, the key is personal experimentation. Start slow, ease in, and observe how your body responds. Many people are surprised to find just how much mental and physical freedom comes from not needing to eat all the time.

So — do you practise intermittent fasting as part of your Paleo lifestyle? Which fasting window works best for you? Have you noticed changes in your energy, digestion, or weight? Share your story in the comments below — I’d love to hear how IF is working for you.

Underground-wellness-paleo-summit-online-event1-min

The Paleo Summit

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I've been really enjoying the Paleo Summit this week! There's still a couple of days left of this free online event, and some great speakers to come – I'm especially looking forward to hearing Dallas & Melissa from Whole9 talking about Paleo for Vegetarians – and Dr. Catherine Shanahan comparing the Paleo diet to prescription drugs!

My favourite presentations so far have been Denise Minger, Nora Gedgaudas and Mark Sisson – but unfortunately I've been really busy this week and haven't had a chance to catch them all in time. I'm especially annoyed I missed Dr. Jack Kruse as I've been really interested in reading his ideas on Leptin, so had high expectations for his talk.

Anyway, if you haven't already, there's still time to register and catch the last few days. It's free to register and the videos stay online for 24 hours.

If like me you've had a busy week and have missed some or all of the summit, you can upgrade and download audio files, transcripts and videos which you can enjoy at your leisure. I plan to listen to the 23 audio files on my way to work, that should provide several weeks of great listening!

Why Events Like the Paleo Summit Are So Valuable

In a world full of conflicting nutritional advice, online events like the Paleo Summit offer a refreshing opportunity to hear directly from a wide range of respected voices in the real food movement. These summits not only educate and inspire, but they also help foster a sense of community — something that can be especially powerful when you’re following a lifestyle that diverges from the mainstream.

What makes the Paleo Summit stand out is the diversity of its speakers. From scientists and doctors to authors and long-time practitioners, the event provides access to a huge depth of knowledge. Whether you're completely new to Paleo or you’ve been living this way for years, there's always something new to learn — especially when experts dive into emerging research or challenge assumptions with evidence and experience.

Key Themes Emerging from the Summit

This year’s Paleo Summit has touched on a wide variety of fascinating and practical themes. A few key topics that have stood out so far include:

The link between nutrition and chronic illness: Several speakers have explored how shifting to a nutrient-dense, low-inflammatory diet can support recovery from autoimmune conditions, metabolic syndrome, and even mood disorders.
Hormone health and leptin regulation: While I missed Dr. Jack Kruse’s talk, his focus on leptin is one of the more advanced areas of discussion in the Paleo space. Leptin plays a key role in appetite regulation, metabolism, and fat storage — understanding it can help unlock more effective, personalised strategies for fat loss and energy balance.
Adapting Paleo to modern lifestyles: From the role of functional movement and stress management to navigating the workplace and family settings, many talks have included practical strategies for integrating Paleo principles into real life.
Vegetarian and plant-focused adaptations: I'm particularly interested to hear Dallas and Melissa Hartwig’s take on Paleo for vegetarians. Their Whole30 program has already helped thousands of people reset their eating habits, and I’m curious how they approach Paleo for those who eat little or no animal products.

Learning on Your Own Time

One of the best things about the Paleo Summit format is the flexibility. Life doesn’t stop for nutrition events, so being able to download and revisit talks later is incredibly helpful. Whether you're commuting, walking the dog, or making dinner, having the audio files to listen to makes absorbing this valuable content much more manageable.

I’ve found that listening to these talks away from the screen actually helps the ideas sink in more deeply — especially when I can rewind or pause to take notes. With over 20 presentations included in the upgrade pack, it’s a brilliant resource for continuing education that you can refer back to again and again.

Standout Presenters You Shouldn’t Miss

While everyone will have their personal favourites depending on their interests, here are a few presenters whose sessions stood out for their clarity, depth, and insight:

Denise Minger: Known for her deep dives into nutritional data and her myth-busting approach to conventional wisdom, Denise always delivers thoughtful, evidence-based arguments — often laced with humour and candour.
Nora Gedgaudas: With her background in neurofeedback and nutritional therapy, Nora bridges the gap between food and mental wellbeing. Her insights into how ancestral diets affect the brain are eye-opening.
Mark Sisson: A long-time leader in the Paleo and Primal world, Mark’s ability to communicate complex concepts in an accessible way is what makes his work so popular. His practical advice around movement, rest, and ageing well is especially valuable.

If you're time-poor and want to start with just a handful of talks, these are a solid place to begin. But don’t overlook the lesser-known speakers — often these are the sessions that introduce new perspectives and challenge your current thinking.

Why Summits Like These Spark Long-Term Change

Sometimes it only takes hearing the right phrase or concept explained in the right way for something to click. That’s what makes live or time-limited events so impactful — the momentum and sense of collective learning push you to take action. Whether that’s recommitting to meal prep, experimenting with fasting, or finally understanding why sleep and stress are affecting your energy levels, these summits provide both the why and the how.

They’re also a fantastic resource to share with friends or family members who are curious about your approach to health but don’t know where to begin. The professional, science-backed talks provide a level of authority and reassurance that goes beyond casual conversation or blog posts.

Looking Ahead: Applying What You Learn

Once the summit wraps up, the real challenge (and opportunity) lies in applying the knowledge. I like to jot down 3–5 action points from each speaker — small, specific ideas to experiment with. It could be something as simple as shifting your breakfast to include more protein and fat, or adding a daily walk to your routine. Over time, these incremental changes add up to serious progress.

If you’ve purchased the upgrade, consider creating a weekly listening plan. One talk per week is enough to keep you inspired without feeling overwhelmed. And if you find a particular speaker resonates with you, look them up — many offer books, podcasts, and courses that can deepen your understanding even further.

Still Time to Join In

There's still time to catch the final days of the summit if you haven’t registered. Head over to this link and sign up for free access to the remaining presentations. And if you want to make the most of it long after the event has ended, the download pack is well worth it — especially if you’re hungry for ongoing inspiration and education on all things Paleo.

Have you had a favourite talk or speaker that’s shifted your thinking? I’d love to hear your highlights from the Paleo Summit and how you plan to put them into action!

Have you been listening? Which have been your favourite presentations of the Paleo Summit so far?

Paleo Elevator Pitch

An Elevator Pitch is a very brief summary, which describes something briefly and with few words.

When people ask me what Paleo is and why I eat the way I do, I could talk for hours – it's hard to summarise something I'm so passionate about in just a few sentences. But that's precisely what I challenged myself to do in this video – this is my Paleo Elevator Pitch!

I'd love to see your video responses on YouTube – and what your Paleo Elevator Pitch would be in the comments below….

Why a Paleo Elevator Pitch Matters

Imagine you’ve got 60 seconds in a lift with someone curious about Paleo. Do you launch into ancestral health theory? Mention micronutrients and evolutionary biology? Or do you just mumble something about “eating like a caveman”?

This is where your Paleo elevator pitch comes in.

For those of us who’ve experienced the benefits — weight loss, clearer skin, better sleep, fewer cravings — it’s easy to get carried away. But a short, compelling, non-cringeworthy explanation is one of the most powerful tools you can have in your Paleo toolkit.

What Makes a Great Elevator Pitch?

Whether you’re explaining Paleo to your hairdresser, your cousin, or a new colleague, your pitch should be:

Brief (30–60 seconds)
Accessible (avoid jargon)
Personal (focus on your experience)
Inviting (make people want to ask more)

Sample Paleo Elevator Pitches

The Everyday Pitch
“I eat a Paleo diet — basically lots of meat, fish, vegetables, eggs, and good fats. I avoid grains, sugar, and processed food. Since I switched, my asthma disappeared, my energy’s up, and I just feel better.”

The Evolutionary Pitch
“I eat the way humans did before industrial food. It’s about real food — meat, seafood, veggies, fruit, nuts — and cutting out the stuff we never evolved to eat, like grains and seed oils.”

The Health-Focused Pitch
“After struggling with fatigue and weight, I tried a Paleo diet. I started eating real food, ditched the sugar and processed stuff, and my body just responded. It’s about fuelling yourself properly.”

The Minimalist Pitch
“I eat whole, natural foods and skip the modern junk. More steak and veggies, less cereal and seed oils. That’s it!”

How to Craft Your Own

Want to make your own perfect pitch? Try this 4-part formula:

What is it?
“Paleo is about eating real food our bodies are designed to thrive on…”
What do you eat?
“…like meat, veggies, fruit, eggs, and healthy fats.”
What do you avoid and why?
“I avoid grains, sugar, and seed oils — they mess with my energy and digestion.”
What’s one result you’ve seen?
“Since I started, my asthma’s cleared up and I’ve got more energy than ever.”

What Not to Do

Avoid turning people off by:

Listing everything you avoid without context
“No grains, no dairy, no sugar, no legumes, no fun” sounds joyless.
Getting too technical too fast
“It reduces zonulin and promotes tight junction integrity” is true — but save it for the nerds.
Sounding preachy
Lead with personal experience, not judgement or rules.

Using Video to Connect

Filming your elevator pitch, like I did (yes, in an actual elevator!), is a great way to:

Practise explaining Paleo simply
Connect visually with your audience
Build confidence when sharing your story

Sure, it might feel a little awkward (mine still makes me cringe), but video is powerful. It’s searchable, shareable, and more relatable than a long blog post.

A Few Real-World Situations

At Work
When someone notices your lunch or skips the office cupcakes, they’ll ask questions. Keep it light:

“I feel better eating whole foods — no grains or sugar. It’s pretty simple, really.”

At a Party
If someone offers you bread or cake, be polite and brief:

“Thanks, but I don’t eat grains — I follow more of a Paleo way of eating. No big deal.”

With Family
They’ll want to know if this is a phase. Try this:

“I’ve been doing it for a few years now and it works. I eat lots of fresh, natural food — it’s not a fad, it’s just what suits me.”

The Deeper Message Behind the Pitch

At its core, Paleo isn’t about rules – it’s about rethinking how we nourish ourselves. It's about:

Listening to your body
Valuing sleep, movement, and sunlight
Opting out of the chronic disease industrial complex
Simplifying food in a world obsessed with diets

The elevator pitch is just a way in – an entry point to conversations that can change lives.

Your Turn

What’s your version of the Paleo elevator pitch?

Is it quirky? Serious? Scientific? Relatable?

Drop it in the comments – or better yet, film your own video (no matter how cringey it feels – we’ve all been there). Let’s make it easier to talk about ancestral health in a way that makes sense in the modern world.