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.

What’s Next for the Paleo Movement?

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I often wonder what will happen with the Future nutrition of the Western Nations. With mounting evidence and the growing popularity of Paleo, surely the mainstream conventional wisdom has to shift?

People used to believe the World was flat and that smoking was healthy. Before the internet came along the minority have been able to convince the majority – and shift many beliefs in the past. Why can’t the same happen with Paleo?

Road Blocks

The Industry leaders and other influencers already know that the lipid hypothesis is wrong. They know the food pyramid does not represent a healthy diet. They know they are deliberately encouraging people to eat a sub-optimal diet.

The problem seems to be entirely a financial one. Billions are spent on drugs like Statins, Antacids and Diabetes medication. Monsanto reported a profit of $1.21 billion for the quarter ended 29th February 2012! None of that was from anything that went on the Paleo plate.

Most of the profit in food comes from processing it – this option doesn't exist to the same extent with a Paleo style diet. If everyone stopped eating grains and processed food – and became healthier, what would happen to the pharmaceutical and food industries?!

The other road block is time and convenience, particularly for organisations that provide food. Schools and hospitals can reheat cheap food quickly and easily – and store it for long periods of time. They won’t be too keen on the extra time (and therefore cost) needed to prepare meals from whole ingredients – and the increase in deliveries needed for fresh, over processed long-life foods.

The Long View

Of course, the flip side is that healthier citizens would lead to decreased medical expenses in the future. Healthier people are more productive and live longer – far better for the economy. Whilst some industries would falter, others would flourish as people became healthier and more active.

How Will Change Happen?

There are six distinct stages in the acceptance of change, shock, denial, anger, passive acceptance, exploration and challenge. I don’t see any reason why the widespread acceptance of a different nutrition model wouldn't follow this path.

1. Shock

I think we've passed this stage.

This is the disbelief that people are seriously suggesting eating meat is healthy – and saying that whole grains aren't healthy.

To those who have grown up alongside conventional wisdom, with have deep held nutritional beliefs – shock is the natural reaction to something so contra to their core beliefs. Hearing a similar message from an increasing number of sources will help somewhat to reduce the initial shock and come to grips with the new idea they have just heard.

2. Denial

Once the initial shock has had time to dissipate, denial is the next stage. I think we are currently in the grips of this stage. Refusing to accept Conventional Wisdom may be wrong – and desperately clinging onto it. Deny, deny, deny. Every day I read more and higher profiled warnings against the Paleo diet (by the food and health industry – and those paid to support them). Of course, they have an ulterior motive behind their denials – but with their weight they can cause serious ruptures and give the trusting public the belief that they too should deny.

3. Anger

Whilst we’re mainly in the denial stage, I think we’re starting to see the anger stage emerging, particularly from those who have a lot vested in the SAD diet such as the food and pharmaceutical industries. I imagine a lot of anger and resistance will be seen from individuals, happy with how they currently lead their lives and reluctant to give up the foods they enjoy and perceive to do them no harm. I would also expect some anger will be directed at governments and health authorities, when individuals realise they have been misinformed for such a long time. Anger is likely to be the most difficult stage, with people actively resisting and attacking the Paleo movement.

4. Passive Acceptance

Once the anger dissipates and people start to realise Paleo is not a fad that is going to disappear, acceptance will slowly take hold. This is the stage where governments and health organisations will have to address their recommendations. This certainly won’t be the point for the Paleo community to breathe a sigh of relief – this will be the time to provide more information to more people – to make the transition easier and information accessible to the masses.

5. Exploration

Once an ancestral diet is accepted, a lot of effort will need to be spent exploring how this can be adapted to the mainstream? Food and labelling laws may need to be changed, a new food pyramid agreed on and promoted and medical recommendations changed.

6. Challenge

This is an important stage and where we are within the community right now. Instead of just accepting ideas, they should constantly be challenged and explored as new research and ideas evolve.

What will the Catalysts for Change be?

To go from where we are today, to the point where Paleo hits the mainstream a number of things need to happen. Whilst Paleo blogs and books seem to be having a huge impact, will this be enough for widespread change? I think it’s far more likely a high profiled Paleo individual will take Paleo to the mainstream; such is the impact of the celebrity culture in the Western World. A number of people in the public eye have been spotted wearing Vibrams and talk about nutrition in terms close to Paleo, so I’m convinced this will happen soon. As the Paleo movement becomes more and more popular, I hope to see more studies and research backing up the science and convincing the sceptics.

Once the movement is too big to ignore, I like to think the government of a country like Australia or New Zealand will be first to formalise Paleo nutrition in their official nutrition and health recommendations. Once a country has successful paved the way, it would be extremely difficult for the remaining Western Nations to ignore. Isn't this what happened as smoking in public places became banned across the Western World?

The Future

Once Paleo is Conventional Wisdom, perhaps the differing brands of Paleo we see today will become opposing camps, such as High Carb Paleo vs Low Carb Ketogenic Paleo?

Land use will change from grain and intensive farming to a more local, organic model, with grain grown almost exclusively for animal feed?

Will grain based foods be sold under licence and bought only for special occasions? Or will only grain free versions be available?

With the rapid growth, popularity and science backing this movement, I don’t think it’s even an option for change not to occur.

How do you see the future of Paleo? (When) do you think widespread change will occur?

The 10 Types of Paleo Followers

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Since I started eating this way and got more involved with the Paleo community, I can’t help but notice several distinct types of Paleo Followers.

1. The Ex Vegetarians and Ex Vegans

I am always amazed at how many people fall into this category. To go from a Vegan diet, with all of the legumes and grains that includes; and complete lack of animal products – to the complete opposite; eating all parts of many different animals from head-to-toe and no grains or legumes?

When you think about it further, it isn't really all that surprising. Vegans and Vegetarians tend to be health conscious and chose what, at the time, appeared to be the healthiest course of action. It can’t be easy to make such a radical transformation, particularly as being Vegetarian or Vegan almost becomes an identity.

2. The “I Want a Bikini Body/ Get a Six Pack in 10 Days” Group

Most of these people don’t hang around for long. They are looking for a magic super food they can eat with their usual meals that will make the fat melt away. Overnight. Paleo sounds like a good option – you can’t argue with bacon and eggs for breakfast and the premise that calorie counting is not required. This falls down because Paleo isn't “a diet”, it’s a lifestyle to follow for the long haul. Without addressing the lifestyle factors like sleep, sunshine, stress and fitness, it’s not going to have the same benefits.

A minority of the weight loss entrants do realise there is more to this lifestyle than vanity. Health problems reduce or disappear, energy levels increase and they realise weight loss is just a positive side effect – the real reason for Paleo is health.

3. The Scientists

This is perhaps the most influential and loudest group. We all know who they are! Instead of focusing on common ground, this group like to create and resolve contentious issues. Paleo must follow prescribed macro nutrient ratios. Blood tests and specific supplements are essential. A Very Low Carb Ketogenic diet is optimal. Carbs are essential. Cold water immersion. Safe Starches. Food Reward. Fructose. As soon as one debate dies down, another rises.

I'm happy for them to argue these issues out in the background, so long as it doesn't distract from the 99% of common ground they all share. Meanwhile, I’m going to keep doing what I’m doing, experimenting and exploring which brand of Paleo works for me.

4. The Antagonists

There are both Antagonists within the Paleo community and those Antagonists alone in their Paleo adventures.

The Antagonists within the community are vocal in their outlandish views – and aren't afraid to call out when they feel someone in the community is not right or just. Provocative yet fun – and essential in keeping those in the community accountable.

Others followers come to Paleo as Antagonists. These people positively enjoying riling their fat-fearing friends, by eating copious amounts of meat. Without cutting the fat off. Or pouring away the excess fat. When their concerned friends and family try to intervene and push margarine on the Antagonist, they will be among the first to challenge their friends to a six-pack-off.

5. The Covert Paleo

These are the sneaky converts. They've been watching and mocking you for months. They've shot down everything you've said about nutrition and were the first to tell you what a silly idea this Paleo nonsense is. But you've recently noticed you haven't seen them eating bread for a while – and their skin is looking clearer and brighter? That’s right – they've finally realised you were right all along, but feel a bit too sheepish to admit it to you. Best to invited them round for a hog roast and say no more about it.

6. The Athletes

They heard Paleo might increase their performance. Despite being sceptical about avoiding the pre-race pasta party they gave it a try – anything to get an advantage is worth a shot. Amazed at the improvements, the next step is minimalist footwear!

7. The Formerly Unwell

There is nothing like being sick to force a change. Many people go from doctor to doctor and drug to drug. The net effect is often side effects from the drugs – rather than improvement of symptoms. Fortunately many people reach a point where they take on the role of detective themselves and question the role of their nutrition and lifestyle in their health and stumble upon Paleo and become avid followers.

8. The Parents

They may have had no more than a passing interest in nutrition – until they became Parents. Suddenly the responsibility of another person and desire to be healthy to bring the child up spurs them to find out how they can eat and live to thrive as a family.

These are one of the most important groups, with the power to influence the next generation – and the burden of trying to influence the outdated views of the schools and other parents they need to interact with.

9. The Wannabes

These people love the idea of an ancestral lifestyle and being part of the Paleo community. They’ve even done a Whole30. Apart from at Friday work drinks. And business trips. And family meals. And when they were in a rush to get to work. And when they forgot to go shopping that time.

“Cheats” creep up from rarely, to a daily occurrence. A small amount of good quality dark chocolate occasionally, becomes a daily indulgence in cheap junk chocolate.

They aren't Paleo anymore, but haven’t quite acknowledged it.

10. Paleo Fanatic

They follow all the key Paleo blogs and are quick to jump in when a friend ponders whether to go for brown or white bread. They find themselves tutting when noticing strangers feeding their children with Neolithic junk and often have to hold themselves back from commenting.

Their bookshelf resembles a who’s who of Paleo authors and they are on first name terms with their local butcher, who knows to put aside chicken feet and heart. Their kitchen is the frequent location for experimental cooking and a scoby isn't a cartoon character.

Which Type of Paleo Follower Are You?

I confess, I was a 2, who was starting to become a 7 – but now I am most definitely a 10 working towards a 6…

Did I miss any groups? Which group do you fall into?

The paleo diet weekend event sydney Australia NSW buy tickets seminar conference expo-min

Have You Booked The Paleo Weekend Yet?

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!

JUST ANNOUNCED! Limited number of seminar only tickets for the Paleo Weekend; $145 for Saturday/ $95 Sunday or $195 both days!

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! To secure your place, buy your ticket today!

For full details – read the Paleo Weekend FAQs

What Was the Paleo Weekend All About?

The first ever Paleo Weekend in the Southern Hemisphere, held on 12th & 13th May 2012, was truly a milestone moment for the ancestral health community in Australia. Hosted on the iconic Cockatoo Island in Sydney Harbour, this immersive event brought together like-minded people from across the country who shared one common goal: to live better, healthier lives using the principles of the Paleo lifestyle.

Whether you were already living Paleo, just starting out, or simply curious about what it all involved, this weekend offered a chance to learn, share, and connect. It was more than just a seminar – it was a full experience in living, moving, and eating the ancestral way.

The Unique Setting: Cockatoo Island

There couldn’t have been a more fitting location for this event than Cockatoo Island. With its rich industrial history, panoramic harbour views, and the distinct sense of stepping away from the hustle of modern life, the island gave attendees the perfect space to unplug and fully immerse themselves in the Paleo lifestyle – even if only for the weekend.

Some chose to ferry in for the day, while others camped overnight or stayed in the island’s heritage accommodation. Meals, talks, workshops, and movement sessions all took place with the backdrop of the Sydney skyline and the gentle lapping of the harbour – a true blend of nature, nourishment, and knowledge.

Who Attended the Paleo Weekend?

The Paleo Weekend attracted a broad mix of people – from health practitioners and personal trainers, to busy parents, students, and even complete newcomers who had never heard of bone broth or fermented veg. It was this diversity that made the weekend so special. Everyone brought their own stories, questions, and energy to the event, making it a shared learning experience for all involved.

Many attendees came alone but left with new friends, accountability partners, or even future collaborators. The sense of community was tangible. It reminded everyone that while Paleo may go against mainstream nutrition advice, none of us are truly doing this alone.

Highlights From the Event

Although the original Paleo Weekend ran over a decade ago, the energy and insights shared at the event remain as relevant as ever. Here are some of the standout features from that weekend:

Expert Talks: Presentations from well-known figures in the Paleo world, sharing cutting-edge research on nutrition, movement, and ancestral health.
Cooking Demonstrations: Live demos on how to make staples like bone broth, liver pâté, cauliflower rice, and fermented vegetables – the kind of practical tips that make a real difference.
Fitness Workshops: Natural movement sessions, mobility drills, and barefoot running basics offered participants a chance to move in ways our ancestors would recognise.
Community Meals: Sitting down to nutrient-dense, lovingly prepared Paleo meals together made it easier to ask questions, share ideas, and build relationships.
Sunshine, Sleep, and Simplicity: Being outdoors, moving regularly, and focusing on real food created the perfect environment to reconnect – not just with nature, but with ourselves.

Common Questions About the Paleo Weekend

If you missed the original event, or are considering attending a future one, here are some frequently asked questions:

Was the event suitable for beginners?

Absolutely. Many attendees were at the very beginning of their Paleo journey. The event was designed to be inclusive, informative, and non-judgemental – perfect for anyone ready to make a positive change in their life.

What topics were covered?

The weekend covered a broad range of topics, including:

The science behind Paleo nutrition
Meal planning and prepping Paleo on a budget
Gut health, fermentation, and immunity
The psychology of lifestyle change and habit formation

Were kids and families welcome?

Yes! One of the great things about the Paleo Weekend was its family-friendly atmosphere. Children were welcome, and many parents appreciated the chance to learn how to nourish the whole family through real food.

What Makes a Paleo Weekend So Special?

While there are plenty of health expos and wellness festivals out there, what sets the Paleo Weekend apart is its focus on a holistic, ancestral approach to wellbeing. It's not about gimmicks or trendy products. It’s about getting back to basics – sleep, movement, connection, sun, and real, nutrient-dense food.

It’s also about stepping away from screens and distractions. By spending a full weekend immersed in this lifestyle, many attendees found clarity, renewed energy, and inspiration to make sustainable changes at home.

Looking Ahead: Will There Be Another Paleo Weekend?

While the next Paleo Weekend hasn’t yet been announced, there is a strong possibility it will return – especially with the resurgence of interest in ancestral health, gut-friendly eating, and natural living across Australia and New Zealand.

If you’re keen to be among the first to hear about future dates, sign up for the newsletter. That way, you’ll get advance notice when tickets go on sale – and, potentially, access to early bird pricing and special offers.

Future events are likely to include more hands-on workshops, speaker panels, and optional wellness experiences like cold exposure, breathwork, or guided forest walks. We’re also exploring locations beyond Sydney – perhaps the Central Coast, Byron Bay, or even regional Victoria.

How to Create Your Own Paleo Weekend at Home

While there’s nothing quite like the real event, you can recreate some of the magic of the Paleo Weekend in your own home. Here’s how:

Switch off your devices and spend the weekend screen-free.
Plan your meals ahead – make a batch of bone broth, grill grass-fed meat, prep a salad, and roast some sweet potato.
Get outside – walk barefoot, hike a trail, or just lie in the sun for a while.
Do a natural movement session – crawl, squat, jump, hang from a tree branch. Reconnect with your body.
Read or listen – choose a book or podcast from the Paleo world and spend time learning something new.
Connect – invite a friend over for a slow-cooked Paleo dinner or host a potluck with other real food enthusiasts.

Want to Host a Paleo Event in Your Area?

If you're passionate about ancestral health and love the idea of bringing people together, why not consider hosting a small local event? It could be as simple as a Sunday picnic, a fermented foods workshop, or a morning walk and coffee meetup with like-minded locals.

Reach out via the contact page or drop a comment below if you're interested in tips or co-hosting opportunities. Let’s grow this movement from the ground up – one local event at a time.

Final Thoughts

Looking back, the 2012 Paleo Weekend marked a turning point for many of us in the Australian ancestral health community. It brought together a diverse group of people united by a desire to live better – not through restriction or fads, but through real food, mindful movement, and a return to what makes us human.

If you were there, I’d love to hear your memories! And if you missed it, don’t worry – this is just the beginning. With your support and enthusiasm, the Paleo Weekend will rise again, stronger than ever.

Make sure you’re on the mailing list, stay tuned, and get ready to be part of something amazing.

Why I Propose a No-Fat Paleo Diet

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I propose a Paleo style diet, based on a Zero Fat, Low Carbohydrate, Moderate Protein and High Lipid intake, when compared to a SAD diet.

I think it’s time to replace the word “Fat”, when discussing dietary fat, with the word “Lipid”. A straight swap. Find. Replace all.

Despite the increasing understanding of the importance of dietary fat, so many people are still afraid of it. They would rather have margarine with 20 ingredients they can’t pronounce (never mind procure) – rather than butter. They would rather have breakfast of 97% fat-free cereal, swimming in skim low-fat milk – instead of bacon and eggs. They will only eat the leanest cuts of meat (with all visible fat trimmed of) in a wholegrain sandwich – rather than meat and vegetables.

When people talk about fatty foods, the word fat is usually spat out with contempt. An avocado is not the image that comes to the mind of the average person, on hearing the term “fatty foods”.

Sadly the word “fat” immediately conjures up images of excessive body fat, rather than fat of the dietary variety. Someone overweight is refered to as “fat”, not “carbohydrate overburdened”. This negative connotation is, of course, going to make people think twice about consuming more fat in their diet. If people are reluctant to consume more fat it’s going to be harder to encourage them to reduce refined carbs and make safe, sensible dietary choices.

What if we were to rename dietary fat? What if all of the nutritional labels had to change? What if the word fat only related to body fat from this point forwards?

Nutritional labels could detail the triglyceride, glycerol and fatty acid components of food products, with not a single reference to “fat”. Or quite simply the word “Fat” could be replaced with the word “Lipid”. Fat could even be called Steve – I don’t think the actual name matters – what matters is that it is no longer called fat, with all of the negative associations that brings.

Whilst I and most of the people reading this are interested in nutrition, most people just aren’t interested and probably never will be. But these are often the very people who need to change how they eat. They need to understand it’s the refined carbohydrates making them fat and ill, not the dietary fat. To go a step further and make these people realise how essential a good fat intake is to their body, is likely to be a step too far.

If you ask the general public to play a word association game, starting with the word fat, how many would come up with words like health, brain function and energy? I think the words more likely to be associated with fat, are along the lines of overweight, unhealthy and ill. Associations like this do nothing to encourage people to increase their healthy fat intake – and decrease their carbohydrate intake.

I think people would react a lot more positively to advice to increase their lipid consumption, than they do when told to increase their fat consumption. Perhaps with the word fat completely banished, the fear of fat will start to dissolve.

Entire countries have been renamed in the past. Is it really inconceivable to change the term we use to refer to dietary fat?

Do you think changing the word for dietary fat would help to remove the resistance to consuming it? Which word would you choose to replace “fat” with?

Rethinking the Role of Fat in a Paleo Diet

The fear of fat has been deeply ingrained in the public mindset for decades. From the low-fat craze of the 1980s to the food pyramid that told us to base our diets on grains and avoid saturated fat, mainstream nutrition advice has long vilified fat — and we've paid the price. Chronic disease, insulin resistance, hormonal issues, and obesity are more rampant than ever.

Within the Paleo community, we’ve already rejected many of these outdated ideas. We understand that fat — or rather, lipid — plays a crucial role in everything from hormone production and brain health to nutrient absorption and cellular function. But the terminology itself might still be a sticking point for the broader population. Maybe it’s time for a linguistic rebrand.

Why Language Shapes Behaviour

Words matter. They shape public perception, influence emotion, and ultimately drive behaviour. The word fat doesn’t just refer to dietary macronutrients — it’s also an insult, a body type, and a fear. That dual meaning makes it harder to have constructive conversations about healthy fats like avocado, grass-fed butter, ghee, coconut oil, tallow, or fatty fish.

Contrast that with the word lipid — a more scientific, neutral term. It doesn’t come loaded with judgement or cultural baggage. When we talk about lipids in the context of brain development, cell membranes, or the nervous system, we’re engaging with fat in a way that’s about function, not fear.

Lipids vs. Carbohydrates: The Real Villain

If the general public began to associate excessive weight gain with excess carbohydrates, particularly processed grains and sugars, rather than fat, we’d likely see a shift in dietary habits. That shift is already happening in the Paleo, primal, and keto communities, but it needs to go mainstream.

What if food labels stopped listing Total Fat and instead listed Total Lipid Content? What if public health messaging spoke about lipid balance rather than low-fat choices? We might finally start to reverse the decades of misinformation.

Practical Steps to Embrace Lipids in Your Paleo Lifestyle

For those still unsure about how to incorporate more healthy fats (lipids) into a real food lifestyle, here are a few ideas:

Cook with saturated fats like tallow, duck fat, or coconut oil, especially for high-heat cooking.
Add avocado or olives to salads and meals for a plant-based fat boost.
Make bone broth using fatty cuts like oxtail or marrow bones — rich in flavour and nourishing lipids.
Choose fatty cuts of meat over lean when possible — they’re more satiating and nutrient-dense.
Don’t discard the egg yolks — they’re loaded with choline and healthy cholesterol.

And of course, don’t fear real butter. Especially if it’s from grass-fed cows, butter is rich in vitamin K2, butyrate, and healthy saturated fats.

It’s Time to Leave “Fat Phobia” Behind

The real issue isn’t fat — it’s misunderstanding. Changing the language from fat to lipid may not seem like much, but if it can help more people embrace ancestral nutrition and reject ultra-processed, low-fat, high-carb “health” foods, it’s a shift worth making.

As the Paleo movement continues to grow, we have a unique opportunity to change not just how people eat — but how they talk about what they eat. Let’s lead the way in flipping the narrative on fat and remind the world that lipids are not the enemy.

What do you think — would renaming dietary fat to “lipid” make a difference? What’s your favourite source of healthy fat (or lipid)? Drop a comment below — let’s start a new conversation.

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?