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.

The Magic Pill

So many people seem to blame being overweight on a factor outside of their control.  It's in their genes, it's hormonal, it's their metabolism.  It can't be their diet, they eat wholemeal bread with margarine, cereal with skimmed milk and a low fat meals every day!

Articles like this one in the Daily Mail (my guilty pleasure) further fuel this lack of responsibility.

The article explains how it might not, in fact, be your fault that you are fat.  What a relief!

The magic pill paleo network instant quick fix solution diet-min

Apparently you might really be fat because you have a slow metabolism – which is made even worse by strict dieting.

Or, you might really be fat as a side effect from your medication.  Diabetes medication is listed as one potential drug with a side effect of weight gain.  But surely people commonly put weight on – and are then diagnosed with type 2 diabetes?  Anti-depressants are another drug, they tell us, that can have a side effect of weight gain.  But given the links with depression & inflammation – and diet, isn't this the wrong way round too?

The wrong type of exercise is another reason it is just not working for you, apparently. If only you'd swapped from crossfit to zumba!

“Painful Fat Syndrome” could also be your real problem.  The mind boggles…

Thyroid problems, hormone issues, polycystic ovary syndrome are other potential causes.

Or it could be genetic – or failing that, it might be your friends fault.  Seriously.

Food intolerance does get a mention, but eliminate wheat, milk or eggs and you should be fine.

Must be a coincidence how people who change to eating Paleo have more energy, lose weight, overcome depression & diabetes and stop chronic cardio?

Nope, it's nothing to do with nutrition & lifestyle.  Take a magic pill and carry on as you were.

Reclaiming Responsibility: Why the Nutrition Narrative Needs to Change

It’s easy to understand the appeal of externalising blame when it comes to health and weight struggles. Modern life is stressful, food is hyper-palatable and engineered for overconsumption, and movement has become optional. But when we accept the idea that our weight is purely out of our hands — whether due to genes, hormones, or unlucky circumstance — we hand over our power along with it.

The truth is, while some factors like genetics or health conditions can influence the rate or difficulty of weight loss, they rarely make change impossible. What matters more is consistent, intentional daily action — and diet is often the foundation.

The Issue With the “Not Your Fault” Mentality

Articles that downplay the role of nutrition and personal responsibility might feel comforting in the short term. But ultimately, they’re disempowering. They subtly imply that no matter what you do, your body is destined to be unwell or overweight — so why try?

Of course, there’s nothing empowering about guilt or shame either. But recognising that we have a choice in what we eat, how we move, and how we care for ourselves is not the same as blaming ourselves. It’s about ownership. Once you accept that your daily habits matter, you can take steps to improve them — and that’s where true health begins.

When Medication and Medical Conditions Are Real

That said, it would be unfair to pretend that medication and health conditions don’t sometimes affect weight. Thyroid dysfunction, PCOS, and insulin resistance can make weight loss slower and more complex. Certain antidepressants, antipsychotics, and even beta-blockers have been linked to weight gain.

But here's the nuance: these aren’t immovable obstacles — they’re factors to work with. A real food diet rich in protein, healthy fats and fibrous vegetables can support hormone regulation and insulin sensitivity. Movement tailored to your current capacity can help restore energy balance without triggering more stress. And for many people, reducing processed foods and inflammatory oils can dramatically shift how their body feels and functions — regardless of medication use.

Can You Really Blame Your Genes?

Genetics may predispose you to store fat more easily or respond differently to macronutrients — but they do not dictate your destiny. The field of epigenetics shows that gene expression can be influenced by environment, stress, sleep and diet. This means that even with a family history of obesity or metabolic disease, your daily actions still matter enormously.

A Paleo approach aligns well with this idea. It prioritises whole, unprocessed foods that reduce the risk of insulin spikes, support gut health, and lower systemic inflammation — all crucial in turning “bad genes” down and optimal health up.

Why Nutrition Should Be the First Port of Call

Despite what some headlines suggest, diet remains one of the most powerful levers you can pull for health. A diet based on real, nutrient-dense foods is not a trend — it’s how humans have eaten for most of history. When people strip out grains, sugars, and industrial seed oils in favour of meat, vegetables, fruit, nuts, and healthy fats, the results speak for themselves.

Weight begins to normalise. Energy increases. Sleep improves. Blood markers move in the right direction. These are not placebo effects — they’re the body’s natural response to finally receiving what it needs and shedding what it doesn’t.

Mindset Over Magic Pills

The promise of a “magic pill” — a single supplement or medication that fixes everything while you carry on with poor eating habits — is one of the biggest false hopes sold in modern wellness culture. Even when pills assist, they’re rarely the full solution.

What really works is a shift in mindset. When you see food as fuel and medicine, you naturally gravitate toward what supports your energy and clarity. When you honour movement as something that builds resilience, rather than punishes the body, you show up more consistently. When you connect to your reasons for change — whether that’s being present for your children or waking up without pain — the motivation becomes internal, not imposed.

Food Intolerances: More Than a Trend

The brief mention of food intolerances in mainstream media often doesn’t do the topic justice. While some people do have identifiable intolerances to gluten, dairy or eggs, others may simply be reacting to an overload of processed, unnatural foods that overwhelm their digestion and immune system.

Through an elimination-style approach, such as Paleo or autoimmune Paleo (AIP), many individuals discover what foods truly make them feel best — often finding that symptoms like bloating, skin issues, fatigue and joint pain resolve without needing a formal diagnosis.

The Inconvenient Truth: There Is No Shortcut

Most people know deep down that transformation takes time and effort. But the wellness industry often profits from selling quick fixes and false promises. There’s a massive market for diet pills, detox teas, fat-burning devices and metabolism-boosting powders — all designed to make you believe you can have change without effort.

But the truth is simpler and much less marketable: eat real food, move often, sleep well, and manage stress. Not flashy, not immediate — but absolutely effective.

Empowerment Through Simplicity

The good news is that taking control of your health doesn’t have to mean complicated macros, extreme workouts or expensive meal plans. A back-to-basics approach can be transformative. Swap sugary snacks for boiled eggs or avocado. Replace your morning cereal with a veggie-packed omelette. Start your day with a walk and end it with a stretch. Little changes, done consistently, lead to big results.

And when you approach it from a place of self-respect rather than punishment, it becomes something you want to do — not something you have to do.

Final Thought: Choose Ownership Over Excuses

It's tempting to believe that our health challenges are someone else's fault — genetics, the pharmaceutical industry, the media, even our friends. But there’s a quiet power in choosing ownership. When you stop waiting for someone else to fix you and instead decide to show up for yourself, everything shifts.

No, it’s not always easy. But it’s possible. And often, it starts with the simplest step — putting down the margarine-laced toast and picking up a forkful of real, nourishing food.

The magic pill isn’t magic. It’s you.

My Paleo Inspired Book Shelf

I love reading, in fact, reading is how I found out about Paleo almost two years ago.  I’ve now amassed quite a big collection of Paleo Books.  And my Amazon wishlist is just as long again!  I learn so much on blogs and podcasts – but there is something about having a book in your hands that can't be beaten.

My paleo inspired bookshelf

So, these are the books in my collection : –

  1. The Calcium Factor, Barefoot & Reich.  I'm really want to learn more about calcium, but find this book a bit heavy going – I will get through it though!
  2. Nourishing Traditions, Fallon.  This is a wonderful book, although she uses fermented grains most of the nutritional elements are sound.
  3. Dietary Healing, Alexander.  An interesting read that sums up by telling us to eat wholegrains and legumes.  Well, I do like to read lots of different opinions.  Even if they are wrong.
  4. The Complete Book of Raw Food, Rodwell.  I went through a brief raw food stage on my way to Paleo.  There are some good recipes in here that I still incorporate.
  5. Taking the Medicine, Burch.  A really interesting book that made me question the faith and trust we place in our Doctors
  6. Our Troubles With Food, Halliday.  This is a completely different take on nutrition.  Written by a social historian it looks at how society got to where we are today with food.
  7. The Cure, Brantley.  This was one of the first books I read, and whilst it's not Paleo, I still found it really inspirational.
  8. The Non-Runner’s Marathon Trainer, Whisett.  I got this before I'd understood about chronic cardio.  This book was refreshing as it was mainly about the mental aspect to endurance activities, which I think could be applied to all aspects of life
  9. The Primal Blueprint, Sisson.  This was another early purchase.  I love this book and this is one of my top choices to lend out to friends who are curious about Paleo
  10. The Primal Blueprint Cookbook, Sisson & Meier.  I was given this book at PrimalCon 2011 and it has some great recipes in it!
  11. The Inflammation Syndrome, Challem.  Another topic I'd heard a lot about and wanted to explore in more depth.
  12. Primal Body, Primal Mind, Gedgaudas.  I bought this book at the AHS from Nora herself.  I'm reading it at the moment ready for the Australian conference in November
  13. Sweet Poison, Gillespie.  Another top book, This is a great introduction to insulin and is presented in a really easy to understand fashion.  Another top book to lend out!
  14. The Paleo Diet, Cordain.  Loren Cordain, what else to say!  Definitely a favourite.
  15. Why We Get Fat, Taubes.  I've only just got this book and am desperate to read it.  But I'm really distracted by the “deckled” edge – why can't it just have nice normal pages?
  16. The Diet Delusion, Taubes.  This was my first introduction to Taubes.
  17. Natural Health & Weight Loss, Groves.  An interesting read that starts to go in a Paleo direction.  But then no.  It has a HFLC agenda, but rules out grains only on a carbohydrate basis.
  18. Enzyme Nutrition, Howell.  I was reading a lot about digestion and what happens to enzymes, so thought a bit more reading was in order.
  19. The Vitamin D Cure, Dowd & Stafford.  Particularly since I've moved from the UK to Australia, I've become really interested in Vitamin D.  Should I supplement?  Should I wear sun screen?  I read everything I can on the topic.
  20. Your Body’s Many Cries For Water, Batmanghelidj.  I had high hopes for this book!  However, I found it almost all observational with little evidence to back up the incredible claims.
  21. The Paleo Diet For Athletes, Cordain & Friel.  This book has been particularly useful in the marathon training effort of my housemate.
  22. Born To Run, McDougall.  After having a barefoot running lesson with Barefoot Ted at PrimalCon, this book (along with my first pair of VFF's) was a must buy!
  23. The Metabolic Plan, Cherniske.  This was the first nutrition/ health book I happened to pick up.  It sparked my interest in nutrition and eventually led me to Paleo.
  24. The Vitamin D Revolution, Khalsa.  See, I'm very interested in Vitamin D.
  25. The PH Miracle, Young & Young.  PH is mentioned quite frequently, so I got this book to delve into the topic further.
  26. The Magnesium Miracle, Dean.  I read so much in the Paleo world about Magnesium I thought it would be helpful to learn more.  I've not got very far yet, I'll have to make more effort with this one.
  27. Complete Nutrition, Sharon.  I found this a great introduction into macro & micro nutrients.  Even if it does have some very non-Paleo information in it.
  28. [On Loan!] The Paleo Solution, Wolf.  I love this book!  I always lend this one out too.  I've actually just ordered a second copy as it's such a good overview and more and more friends are asking what this Paleo thing is all about.

I've also just ordered

  • Lights Out, Wiley.  I'm fascinated by sleep and think it's possibly as important as nutrition to get right.  I've heard lots of good things about this book and can't wait to get my hands on it!
  • Exuberant Animal, Forencich.  This was another recommendation that I'm looking forward to reading.
  • Wheat Belly, Davis.  I've read lots of reports about this book and I have it on pre-order.  I'm eagerly awaiting it's release.
  • Food and Western Disease by Lindeberg is at the top of my wishlist – I just wish the price would go down!

What’s On Your Paleo Bookshelf?

Looking back, I can see how each of these books has played a role in shaping my Paleo journey — from challenging conventional wisdom, to diving deep into topics like inflammation, micronutrients, barefoot running, and ancestral approaches to pregnancy, sleep, and athletic performance. Some were inspirational, others left me more skeptical, but together they’ve helped me build a broad and ever-evolving perspective on health.

If you’re starting out, I’d say The Paleo Solution by Robb Wolf, The Primal Blueprint by Mark Sisson, and Sweet Poison by David Gillespie are great books to lend to curious friends. They strike that perfect balance between accessible, evidence-based, and genuinely motivating.

As I continue to grow my Paleo library, I’d love your help:
What books have had the biggest impact on your health journey? Are there any must-reads on leptin, metabolism, or newer areas like circadian biology or environmental toxins that I’ve missed?

Drop your top titles in the comments — I’m always ready to add to my wishlist.

A Paleo Look at the Sydney Marathon

As I've mentioned before, my Marathon running house-mate is currently doing the Whole30 Paleo challenge with me.  We’re on day 26, and it’s going fantastically, but I’ll tell you more about that in a future post.

My housemate is a marathon runner, so I've been particularly interested to see how Paleo affects his running performance and recovery.  So far, it seems to have made an incredible difference.  10 days ago he did his long practice run and was aiming for 30km (18.6 miles).  The run was going so well, he had so much energy, the sun was shining – so he just kept on running!  He got home to find out he’d run 42km (26.09 miles); just a few paces shy of a marathon!  Tomorrow however, is a different ball game.  Tomorrow is the race, the Sydney marathon.  He’s going for a really good time.  And he’s doing it Paleo.  I can’t wait to see how he does and how he feels and performs as a Paleo Marathon runner.  I’ll keep you posted!

I was interested to see the contents of the Marathon pack.  Which foods would the marathon organisers give away to their competitors, to give them good race nutrition?  Chia Seeds, a “Smooze” fruit ice (unfrozen) and a “Trio” bar.    I guess it could have been a lot worse, but, is this really the best things for a marathoner to be eating?

Marathon snack pack

Chia Seeds are everywhere at the moment and being promoted as a super-food.  Whilst they do provide Omega 3, it’s in plant form, which isn't so ready for human absorption – and they also contain a not so good amount of Omega 6.  The amount of protein contained is minimal – it would take considerably more than an 8g packed to give a decent protein supply.  So, whilst they certainly aren't the worst thing a marathoner could eat, I think this is probably the best use for them.

The “Smooze” (unfrozen) frozen fruit ice contains: pink guava juice 47% (from purée), coconut milk 40%, natural cane sugar, fruit pectin, citric acid, natural fruit flavours, ascorbic acid (vitamin C).  I'm pleased to see the coconut milk, though after my own investigation into coconut milk, can only hope they use a pure brand.  The juice element is just sugar, which isn't so good.  Also, after reading the Food Renegade’s awesome post on Orange Juice, I've been really wary of juices and “natural” flavours.

I was surprised the “Trio” bar ingredients weren't as bad as I was expecting: Cashew, Almonds, Pistachios, Blueberries, Sesame Seeds, Sunflower Seeds, Pumpkin Seeds, Dates, Raisins, Rice Malt, Natural Flavours, Evaporated Cane Juice and Sea Salt.  It’s a shame they had to add the rice malt, “natural flavours” and sugar (though doesn't evaporated cane juice sound so much better!).  I can’t think why you’d need to add flavours to so many wonderful tasting foods?

With some fantastic Paleo sports inspiration, dinner tonight came with sweet potato, a great Paleo Carb source.

Fingers crossed for a great Sydney Marathon day tomorrow!

Do you combine endurance with Paleo?  I'd love to hear how it works for you.

Sydney Marathon running paleo perspective diet healthy grain-free no sugar

Meeting Real, Local People – Who Lead a Paleo Lifestyle Too

Last night was the fourth meet up of the Sydney Paleo group – and the third I’ve had the pleasure of attending.  We met at a Korean Barbeque restaurant, tucked away down a side street, in the city centre.  A few of us had met before and there were some new faces to meet.  The food couldn’t have got much more Paleo.  We had all different types of meat, which we barbequed ourselves.

I’m becoming more and more obsessed with all things Paleo as time goes by.  I always want to talk about an amazing new blog I’ve found, or find out what others think about the latest research.  But I am aware that a lot of my non Paleo friends aren’t as interested in this as I am!  To be able to meet up with a group of people on the same wavelength is amazing.

We were able to jump straight into topics such as Jack Kruse’s Leptin theories, Nora Gedgaudas’s Australian Primal Body Primal mind conference, the AHS and how we handle social events with our non-Paleo friends.  We discussed our favourite blogs and books, how we do Paleo and local Paleo friendly suppliers & restaurants.

As much as I benefit from & value my online Paleo friends and the online community, there is nothing like meeting Paleo people in real life.

Next month we’ll be meeting again, only this time for an outdoor meet up.  A barbeque by the beach, frisbee, slack line & lots of paleo talk – I can’t wait!

If you don’t know any Paleo folk in real life, I suggest you join your local meetup group – or if there isn’t one – create it yourself!

Why In-Person Paleo Meetups Matter

Online forums, blogs, and social media are fantastic for discovering new Paleo recipes, delving into ancestral health theories, and asking questions in real time — but nothing compares to sitting down face-to-face with someone who truly gets it. Meeting up with others who also prioritise whole foods, movement, and an evolutionary approach to health adds an entirely different dimension to the journey. It's energising, validating, and often downright fun.

Whether you’re the only one in your workplace who brings bone broth for lunch or the only one skipping the bread at family dinners, connecting with like-minded people in real life can remind you that you’re not alone — and that this way of living is both practical and sustainable.

Shared Conversations and Tangents You Can’t Script

One of the joys of meeting fellow Paleo enthusiasts in person is the freedom to dive deep into topics that might feel too niche or intense in other social circles. You don’t have to explain why you avoid seed oils or what intermittent fasting is — you can jump straight into comparing organ meat recipes, dissecting the latest Paul Saladino video, or swapping tips for cooking with tallow.

It’s also a great chance to trade ideas on supplementation, local sourcing tips, home fermentation experiments, or favourite workouts. Many conversations spiral into spontaneous detours — like ancestral parenting philosophies, EMF concerns, or cold exposure routines — things that rarely get airtime in conventional social settings.

Discovering Local Paleo-Friendly Spots

One of the unexpected benefits of these meetups is learning about hidden gems in your area. At the Korean BBQ dinner, several people recommended butchers that stock grass-fed offal, small-scale farmers' markets, and even cafes willing to accommodate grain-free, dairy-free requests with a smile.

These local tips can be hard to find online, and they often make sticking to a Paleo lifestyle far easier — especially if you’re busy, cooking for a family, or just prefer variety. If you're new to an area or transitioning into Paleo eating, these meetups are an invaluable source of local knowledge.

Expanding Your Paleo Horizons

Even if you’ve been doing Paleo for years, there’s always something new to learn — whether it’s a new book, a podcast you’ve never heard, or a food prep tip that makes all the difference. Others in your group might follow similar principles but take inspiration from keto, carnivore, primal, AIP or Weston A. Price traditions. Seeing how others implement their version of ancestral health can offer fresh perspectives and ideas to experiment with.

You might meet someone who dry fasts, someone who eats raw liver, or someone who’s hacked their sleep using red light therapy and mouth taping. Even if you don’t adopt all these practices yourself, the exposure can spark curiosity and deepen your own understanding of what works best for you.

Socialising Without Compromise

One of the biggest hurdles when transitioning to Paleo is navigating social events. Most gatherings revolve around chips, alcohol, bread, sugary desserts, and awkward conversations about why you’re “not eating that.” Meetups with fellow Paleo enthusiasts remove all of that tension. You don’t have to justify your food choices or explain your dietary preferences — everyone’s on the same page.

This relaxed environment allows you to fully enjoy yourself, connect over shared values, and even get recipe inspiration from what others bring or order. Whether it’s a beach picnic, a potluck dinner, or a hike followed by a barbecue, it’s refreshing to be in a group where your “weird” food is normal.

Organising Your Own Paleo Meetup

If there’s no local Paleo meetup group near you, why not start one? You don’t need to be an expert or have a huge following — just a desire to connect. Start small: a casual dinner at a Paleo-friendly restaurant, a brunch with a few like-minded people, or a park meet-up with a bring-your-own picnic.

You can use websites like Meetup.com, Eventbrite, or even post in Facebook groups or Reddit threads specific to your city. Libraries, health food shops, and gyms may also let you display a flyer. Don’t be afraid to reach out — most people are just waiting for someone else to take the first step.

Ideas for Future Gatherings

Once your group is established, the possibilities are endless. Here are some event ideas that go beyond the dinner table:

  • Cook-along workshops: Fermenting, jerky-making, bone broth simmering or organ meat recipes
  • Outdoor movement meetups: Barefoot bushwalks, beach workouts, slacklining, or natural movement sessions
  • Documentary nights: Screening food or health documentaries followed by a discussion
  • Farm tours: Visiting a regenerative farm or organic produce supplier to learn where food really comes from
  • Guest speakers: Invite a local naturopath, primal fitness coach, or nutritionist to share insights

Strength in Community

There’s something powerful about finding your people — especially when your lifestyle choices go against the grain (pun intended). Whether you’re new to Paleo or have been living this way for years, community makes a difference. It helps you stay motivated, stay accountable, and stay inspired.

The Sydney Paleo group has shown me just how energising it can be to be surrounded by people who care about food quality, personal responsibility, and ancestral health. I can’t wait for next month’s outdoor gathering — and if you're reading this and haven’t found your tribe yet, maybe it’s time to start building one.

Finding a Paleo Lunch in the City

I always have good intentions of bringing a Paleo Lunch in to work with me.  When I do, lunch is great.  I take in leftovers from the previous evening, and reheat them at work.  Or I take in slices of meat that I roasted at home and eat it with vegetables.  But, there are often times when I don’t get round to making my lunch – or even more annoying, leave my lunch at home!  I often catch up with friends over lunch – another occasion when I venture away from home cooking and towards the food courts.

I work in Sydney CBD, so there are literally hundreds of food outlets within minutes of my office.  The choices however, often leave a lot to be desired, sadly they're are many that are not what I would class a Paleo Lunch!  There are the usual fast food joints like McDonalds , Hungry Jacks (Burger King to the rest of the world), Oportos (Australia fast food chain specialising in chicken burgers) & KFC.  Then there are Mexican chains like Mad Mex and Guzman y Gomez.  There are pancake outlets, salad outlets, fruit juice outlets, Thai, Chinese, Japanese… the list goes on.  There is a wholefoods chain, Iku, in Sydney, which should be amazing, but sadly they seem to have a vegan agenda – most of their foods contain grains and legumes – and soy seems to be commonly used.

Finding a Paleo Lunch in the City food court ideas diet healthy

Most of these options are strictly off limits for me, as they just aren't Paleo!  Whilst the Mexican chains seem to use wonderful fresh ingredients, most options also include tortilla, beans, cheese and rice (grains, legumes and dairy!).  Most lunch options in the city seem to serve grains, legumes and dairy.  I'm also very mindful of the fact that these outlets don’t care about our health – they just want maximum profits, so are likely to use ingredients that I won’t – to improve the taste of their products to keep us going back.  I can’t imagine a single outlet uses coconut oil or grass fed, organic meat!  Whilst salads are a safe option, I find they tend to bulk them out with lettuce and meat is often in very small quantities; not good value for money and certainly not satiating.

The best option I've found so far, is from one of the many outlets offering roast dinner.  I often have roast beef (or pork or chicken) with a serving of seasonal roasted vegetables.

Finding a paleo lunch in the city-min

I've also found a few good places that will let me get creative and go “off menu”.  For example, last week I met a friend for lunch and found an organic burger joint, who were able to arrange a burger without bun, sauces or fries.  Instead they served the burger with bacon and an egg – result!

Recently I've been trying to have brunch instead of lunch.  This means I can get bacon, eggs and avocado; a much better option!

Finding a paleo lunch in the city brunch-min

Until there’s a Paleo food outlet in every major city, I’d love to hear what your Paleo choices are for a city lunch?

How to Navigate City Lunches on a Paleo Diet

If you're working in a major city like Sydney, finding a healthy, satisfying Paleo lunch can feel like searching for a needle in a haystack. Between sandwich bars, sushi counters, and fast-food chains, it’s easy to be overwhelmed — especially when most menus are centred around grains, legumes, seed oils, and sugar-laden sauces.

But with a bit of planning (and a few strategic hacks), eating Paleo in the city becomes much more manageable.

What to Look for When Eating Out

Focus on protein-first meals — like grilled meat, eggs, or fish — and build your lunch around that. Then add some non-starchy vegetables and healthy fats (like avocado or olive oil). If you can’t see anything suitable on the menu, don’t hesitate to go off-script and ask for a custom combo.

Here are a few tried-and-tested go-to strategies:

  • Burger shops: Ask for a bunless burger and swap chips for a side salad or extra meat.
  • Carvery or roast outlets: Great for meat and veg — just skip the gravy and bread rolls.
  • Build-your-own salad bars: Choose leafy greens, a generous portion of protein (like boiled eggs, grilled chicken or tuna), and add extras like olives, avocado, or nuts — then skip the dressing or bring your own.
  • All-day breakfast cafés: A full cooked breakfast (minus the toast and hash browns) can make the perfect Paleo lunch.

Paleo-Friendly Cafés in Sydney CBD

While there aren’t (yet!) dedicated Paleo cafés on every corner, a few places stand out for their flexibility and focus on whole foods. Keep an eye out for:

  • Thr1ve: If still open in your location, they’ve historically offered great low-carb, high-protein bowls.
  • Grill’d (select locations): Their “low carb super bun” is still not Paleo, but they’re usually willing to go bun-free.
  • Independent cafés: Often more open to custom orders than chain stores.

And don’t forget the protein prep hack — bringing a hard-boiled egg, a small tin of wild-caught fish, or even leftover roast meat to top up a salad or veggie-based lunch when dining out.

Can’t Find Anything? Go Brunch

If lunch pickings are slim, try shifting your meal earlier or later in the day. A café brunch of eggs, bacon, mushrooms, spinach and avocado often ticks all the Paleo boxes and is widely available across Aussie cities.

Or, if it suits your energy levels and schedule, experiment with intermittent fasting and skip lunch altogether — just be sure to fuel up properly at your next meal.


What’s your go-to Paleo lunch when you’re out in the city? Found any hidden gems in Sydney or beyond that cater to grain-free, real food eaters? Drop them in the comments — let’s build a list of Paleo-friendly city lunch spots together.

Grass Fed Beef In Australia & New Zealand?

I was talking to an Australian Doctor at the Ancestral Health Symposium about finding grass fed meat in Australia. He was explaining to me that Australian meat is almost all grass fed, unlike America where grass fed meat is a lot harder to come by.

Grass fed beef has a far better omega 6:omega 3 ratio and far more vitamins & minerals than grain fed beef.

Since I got back I've been trying to find out if more about beef quality and availability. Until I make friends with a farmer, if I could be certain I was buying grass fed meat, I’d be very happy!

It seems that grass fed beef is dependent on the season; meaning springtime meat is more grain than grass fed.

On their website Coles state: –

Coles source both grass and grain fed cattle depending on seasonal quality. When rains are good, cattle are fed on grass. Being high in beta carotene, this is transferred to the meat and is why the fat is cream in colour. During drier times, grass is substituted with grain feed, and the fat has a whiter appearance. We offer both grass and grain fed cattle depending on the seasonal conditions to source the best quality available.

Woolworths doesn't go into much detail on their site, so I wrote to them, and have just received this reply: –

Woolworths has a number of different types of beef on offer. Our Riverine and standard Woolworths beef range are from grain fed animals, our market value and Macro branded beef come from grass fed animals. We are currently in the process of working on new labels and stickers which will help customers to be able to identify the difference between our beef range. You will notice these changes over the coming months.

So, whilst I’ll always strive to source my meat from a farmers market, or a good local butcher, it’s nice to know at a pinch there are some reasonable options in the supermarkets. If their new labelling enables me to see exactly what type of meat I'm eating, then that will be even better.

The Benefits of Truly Pasture-Raised Beef

As interest in ancestral and nutrient-dense diets continues to grow across Australia and New Zealand, more people are paying closer attention to the provenance and quality of their meat. While the term “grass fed” is commonly used in supermarket marketing, not all grass-fed beef is created equal. There is a significant nutritional and ethical distinction between cattle that are finished exclusively on pasture and those that are grass-fed for part of their life but finished in feedlots on grain.

Pasture-raised beef — sometimes called 100% grass-fed and finished — tends to have higher levels of omega-3 fatty acids, CLA (conjugated linoleic acid), and fat-soluble vitamins like A and E. These cattle graze on native grasses and forage, mimicking the natural diet ruminants evolved to eat, without the addition of genetically modified grains or high-energy feed.

How to Identify Grass-Fed vs Grass-Finished

In Australia, unlike in the US, “grass fed” can still apply to cattle that spend only part of their lives on pasture before being grain finished for several weeks or months to fatten them up for market. To be certain you’re getting the nutritional benefits associated with 100% pasture-raised beef, it’s important to look for:

  • Grass-finished or 100% grass-fed labels, ideally accompanied by third-party certification
  • Breed-specific producers like Wagyu or Hereford may state their finishing process more transparently
  • Visual cues: Grass-finished beef often has a yellower fat due to its higher beta carotene content

Don’t be afraid to ask your butcher detailed questions about where the beef is sourced and how the animals are raised and finished. Smaller butchers, especially those at farmers markets, often have direct relationships with local producers and can give you accurate information.

Labelling and Transparency: Still a Work in Progress

While both Coles and Woolworths are making moves toward clearer labelling on their meat products, it can still be confusing to determine exactly what you’re buying. Macro’s grass-fed line at Woolworths is one of the more reliable supermarket options, but it’s still worth reading the fine print or asking for clarification, particularly if you're following a strict Paleo diet or trying to reduce your omega-6 intake.

The introduction of new labelling guidelines from the ACCC in recent years has improved the situation slightly, but voluntary use of terms like “natural,” “free range,” or “grass fed” remains a grey area. Certifications like Pasturefed Cattle Assurance System (PCAS) and Meat Standards Australia (MSA) can help, but they’re not yet universally adopted.

Farmers Markets and Local Producers

Farmers markets remain one of the most reliable places to source 100% grass-fed beef. You can often speak directly with the farmer or a knowledgeable staff member, who can explain how the cattle are raised, what they’re fed, and how the animals are handled during processing.

Some standout producers in Australia include:

  • Provenir: Known for its mobile abattoir system, providing ethical on-farm slaughter and transparency around how cattle are raised and processed.
  • Cherry Tree Organics: A family-run farm in Victoria producing certified organic, 100% grass-fed beef and lamb.
  • Sommerlad Chicken & Grassland Poultry: While primarily focused on poultry, their farm partners also offer regeneratively raised beef options.

Many of these producers offer delivery services or meat boxes, allowing you to stock your freezer with high-quality cuts for later use.

Buying Meat Online in Australia

The rise of ethical and regenerative agriculture has led to more online options for buying quality meat. Several suppliers now offer nationwide delivery of frozen or vacuum-sealed meat, often in bulk packs or curated boxes.

Look for vendors who clearly outline their farming practices, such as:

  • The Meat Club (NSW/VIC): Offers hormone-free, pasture-raised meat and wild game options.
  • Feather and Bone Providore (Sydney): Specialises in ethically raised, heritage-breed meat from small producers across NSW.
  • Australian Natural Meat Co.: Offers 100% grass-fed and finished beef, lamb and organic options.

These online retailers often work with regenerative farmers who focus on soil health, biodiversity, and animal welfare — values closely aligned with the principles of the Paleo lifestyle.

New Zealand Grass-Fed Beef

If you're based in New Zealand or shopping for imported options, you're in luck. Thanks to its temperate climate and lush pasture land, New Zealand is one of the few countries where the majority of beef is genuinely pasture-raised. Brands like Silver Fern Farms and First Light often export grass-fed beef to Australia and overseas markets.

Still, it's worth double-checking whether the meat is grain-finished before slaughter. Some large-scale producers still employ feedlot finishing, even in otherwise grass-based operations.

The Importance of Knowing Your Food Chain

One of the core philosophies of the Paleo diet is eating as our ancestors did — not just in terms of nutrients, but also in terms of food quality and sourcing. In today’s industrial food landscape, that means making a conscious effort to understand where your meat comes from and how it’s been produced.

By asking questions, seeking out producers who are transparent, and favouring direct relationships where possible, you gain more control over the quality of your food and its impact on your health.

Final Thought: Quality Over Quantity

If budget constraints prevent you from always choosing the most premium option, don’t worry — small improvements still matter. Even switching from grain-fed to mixed pasture-raised beef, or choosing organ meats from quality sources, can make a big difference nutritionally.

You don’t need to be perfect — just informed. Prioritising food quality is one of the most powerful investments you can make in your health, your environment, and your local economy. The more we demand transparency, the more producers and retailers will respond — and that's a win for everyone who values real food.

Where do you get your meat from? If you've found a good source of grass fed meat in Australia or New Zealand, share it in the comments.

Grass fed beef in Australia and New Zealand-min

Ever Wondered Why You Needed Orthodontics?

One of my favourite lectures at the AHS was one I’d stumbled into by chance.  I went to watch the Darwin Dentistry lecture with Kevin Boyd, which was very interesting.  However, the second half of this lecture presented by Michael Mew DDS, a British Orthodontist really captured my interest (it was also great to see another Brit there!).  I’d thought about dentistry with a Paleo perspective before (coincidence how eating Paleo doesn’t result in the cavities and dental issues of eating a SAD diet?), but I’d never before linked orthodontics with a Paleo lifestyle.

Mew explained how 60% of people have crooked teeth – which is clearly too significant to be put down to genetic factors, there is also no evidence to suggest the cause is genetic.  The reason for crooked teeth appears to be down to our changing faces.  We now have faces that Mews described as “like a waxwork model too close to the fire”: our jaws grow down and narrow leading to flatter faces, big noses & sloping foreheads.  With narrow dropped jaws, we have far less room for our teeth. This results in crooked teeth – and lots of orthodontics.  Studies of indigenous societies have revealed that they did not have the same issues of crooked teeth that we see, in fact the problem appears to have arisen since the industrial revolution.

Why Do Our Jaws Not Form Properly Anymore?

Breast Feeding appears to be a significant factor in this.  Apparently the actual mechanism of a breast and bottle fed baby is completely different.  Bottle feeding does not promote proper palate formation in the same way breast feeding does, Mew explained how “The baby pushes the nipple around its front teeth, helping create a wide palate and enough room for the front teeth.  Baby bottles don't promote this growth.”

The modern diet of soft, processed foods does not enable jaw muscles to form properly, since it is rarely used to chew and bite on difficult food.  This too has a detrimental effect on jaw shape.

Ever wondered why you Needed Orthodontics paleo diet AHS Weston A Price-min

Mouth breathing is another significant factor.  When people can't breath through their nose (perhaps due to allergies), they instead must breathe through their mouth.  Over time this changes the shape of the face and misaligns the jaw – leaving less room for proper teeth alignment.

Mews explained how he can tell just by looking at the shape of someone’s face whether they have orthodontic issues.  He uses “Orthotropics” to treat his patients, which encourages the jaw to grow correctly.  From the before & after photos of his patients, the changes in the shape of their faces was incredible.

Mews was a fantastic speaker.  Hearing such interesting ideas, for the first time, was a real highlight of the symposium. Who'd have thought orthodontics could be so interesting?

You can watch the lecture here (Mews is the second half).

I hope to see Mews back at next year’s AHS (on the main stage) to explain more on this topic.  I’m also very interested in the allergy link, which was touched on in other lectures – I’d love to see a whole lecture on allergies, in a Paleo context, at the next AHS.

Strawberry & Coconut Paleo Ice Cream (No Dairy)

Why You Should Swap Your Oatmeal for NoOatmeal

Before I knew anything about Paleo, I’d often make up Oatmeal for breakfast. Especially in the winter, I felt it was the epitome of healthy breakfasts. Now however, I’ve gained a much better understanding about nutrition, so I thought I’d share my reasons for complete avoidance of Oatmeal.

Why you should swap oatmeal for noatmeal porridge granola paleo network-min

There is something comforting about Oatmeal, particularly on a cold morning. However, NoOatmeal is a far better alternative. NoOatmeal is made using raw nuts & pepitas which you grind in your blender. You then lightly toast the nuts in a saucepan, with some cinnamon. Then you add coconut milk and an egg and stir until ready. How easy is that? Like Oatmeal, it is warm, but unlike Oatmeal I find it far more filling – and I know the ingredients are far better for me. The smell when the nuts are toasting is fantastic! I also like the fact that alone and unprepared I could eat & enjoy the individual ingredients in Noatmeal. Have you ever tried eating raw, unprepared Oats? Not so nice.

So, what’s not great about Oats?

When you eat Oats, they breakdown to glucose which causes an insulin spike in your blood – if you test your blood glucose an hour after eating Oatmeal, you’ll see a big increase (perhaps as high as 140). Regularly allowing your blood sugar levels to increase like is very damaging to your body (and can also lead to conditions like diabetes). Also soon after the spike in blood sugars, there will be a crash – which is the reason you’ll be hungry soon after eating Oatmeal. Nuts and eggs will keep your blood sugar levels constant, which is a far healthier state.

As well as the sugar issues, Oats contain high levels of lectins and phytic acid which are components that can cause intestinal imbalances and block nutrient absorption. Oats also have a high Omega 6 ratio, which in itself is very damaging. Some brands of Oatmeal also contain traces of gluten grains, which are very intolerable to a lot of people.

Whilst you can reduce the lectin and phytic acid content of oats by fermenting them – why not just make yourself some NoOatmeal instead? I tend to have NoOatmeal perhaps once a week, having saved myself time by preparing the ingredients the night before. Other typical breakfasts are scrambled eggs, omelettes, bacon and eggs – and often just last night’s dinner leftovers! Who said breakfast has to be traditional?

NoOatmeal Variations to Keep Things Interesting

Once you’ve discovered how easy and satisfying NoOatmeal can be, it’s fun to start playing with variations to suit your mood, season, or what’s in your pantry. One of the great benefits of this Paleo-friendly breakfast is how customisable it is.

Here are a few delicious flavour combinations to try:

  • Vanilla almond: Add a dash of vanilla extract and top with slivered almonds and a sprinkle of cinnamon.
  • Apple pie: Stir in grated green apple, nutmeg and cinnamon, and top with a dollop of coconut cream.
  • Berry coconut: Fold in some frozen blueberries or raspberries during cooking and top with shredded coconut.
  • Choc-nut: Add a teaspoon of raw cacao powder and top with chopped hazelnuts and a few cacao nibs for crunch.

These options are all warm, hearty, and nutrient-dense — ideal for those chilly mornings when you’d otherwise be tempted by a bowl of sugary oats.

Understanding Why Blood Sugar Matters

Blood sugar regulation is at the core of energy, mood, and long-term metabolic health. Meals like Oatmeal, which convert quickly to glucose, can wreak havoc on your blood sugar levels. That initial spike followed by a crash is what leaves many people reaching for snacks an hour or two after breakfast, setting up a pattern of energy dips and cravings for the rest of the day.

By starting your day with a balanced meal like NoOatmeal — rich in healthy fats, moderate protein and low in carbohydrates — you set yourself up for stable energy, mental clarity and reduced hunger throughout the day.

Why Fat and Protein Beat Carbs for Breakfast

The traditional idea of breakfast being carb-centric (think cereals, toast, pancakes and oats) is largely driven by food marketing and convenience, not nutrition. Our bodies actually thrive when we begin the day with fats and proteins, which signal satiety hormones, support cognitive function and help prevent blood sugar spikes.

NoOatmeal delivers just that. The nuts and seeds provide monounsaturated fats and magnesium, the egg contributes high-quality protein, and the coconut milk offers satiating medium-chain triglycerides (MCTs) — all of which contribute to a steady, nourished start to the day.

Batch-Prepping Your NoOatmeal Base

If mornings are rushed, a little preparation goes a long way. You can pre-grind your nuts, pepitas and seeds and store the mix in an airtight jar in the fridge or freezer. This base can then be scooped out and cooked in just a few minutes with coconut milk and a whisked egg.

Consider this simple base mix:

  • 1 cup raw almonds
  • 1 cup raw walnuts
  • ½ cup pepitas
  • ¼ cup chia seeds

Blitz in a food processor until finely chopped (not powdery), then store ready to go. This makes weekday breakfasts as quick and easy as any instant cereal — but infinitely more nourishing.

Pairing NoOatmeal With Other Paleo Breakfast Ideas

If you’re feeding a family or enjoy a little variety, NoOatmeal pairs beautifully with other simple Paleo breakfasts. Serve alongside:

  • A couple of boiled or poached eggs for extra protein
  • A small bowl of fermented vegetables to support gut health
  • Some sliced avocado drizzled with lemon and olive oil

This kind of diversity on the breakfast table is what makes Paleo sustainable and enjoyable. There’s no need for bland repetition — and definitely no need for grain-based carbs masquerading as health food.

What About Kids and NoOatmeal?

For parents, getting kids to eat a filling and nutrient-rich breakfast can be a challenge. NoOatmeal is a great solution — it has a porridge-like consistency that’s familiar and can be easily sweetened naturally with mashed banana, apple puree or a few crushed berries.

Let your child top their own bowl with coconut flakes, pumpkin seeds, or sliced strawberries. It’s a great way to get them involved and develop a taste for wholefoods early on.

NoOatmeal and the Gut-Brain Connection

Another advantage of skipping Oatmeal and other grain-heavy breakfasts is improved gut health. The lectins and phytic acid in oats can be irritating to the gut lining and may contribute to leaky gut syndrome in sensitive individuals. For those struggling with autoimmune conditions, brain fog or persistent bloating, eliminating grains can bring rapid and noticeable relief.

NoOatmeal supports the gut-brain axis by avoiding these problematic compounds and replacing them with nutrient-dense, anti-inflammatory foods that nourish your digestive tract and provide clean fuel for your brain.

A Warming Winter Routine Without the Crash

The reason Oatmeal holds such appeal in winter is its warmth and texture. Fortunately, NoOatmeal offers the same comfort factor without the blood sugar rollercoaster or intestinal irritation.

Make it part of your morning ritual — take a few minutes to stand at the stove and stir your breakfast with intention. Enjoy the aroma of cinnamon and toasted nuts. Eat slowly, savouring each bite. These small moments of mindfulness help you start the day grounded and nourished, without relying on caffeine or sugar to get you through.

Final Thoughts: Why I’ll Never Go Back to Oats

Now that I’ve discovered NoOatmeal and truly understand the nutritional impact of my morning meal, I can’t imagine ever going back to grain-based breakfasts. The difference in energy, satiety and mental clarity is too significant to ignore.

If you're still eating Oatmeal because it feels like a healthy habit, I’d encourage you to try a Paleo alternative like NoOatmeal for just a week. Observe how you feel — not just in the moment, but in the hours that follow. You might be surprised just how different your day becomes with the right fuel in your bowl.

What’s your go-to NoOatmeal recipe? Let me know in the comments!

What we’re about

Welcome to Paleo.com.au. This is the place to come to find out everything you need to know about how to be Paleo in Australia and New Zealand.

Screenshot celebrating the first blog post published on The Paleo Network

Find Medics, Nutritionists & PTs who can work with you from a Paleo perspective. Learn how to cook your Aussie and Kiwi favourite dishes – Paleo style. Arrange your schedule with details on all of the up-and-coming Paleo themed events in the region and worldwide. Connect with other Paleo people, just like you – in your area. And find out where to buy Paleo supplies locally at the best price.

Subscribe to my newsletter below – and connect with me on Twitter, Google+ & Facebook.

Why Paleo, and Why Australia?

When I started this blog back in 2010, there was hardly any accessible, local information on how to follow a Paleo lifestyle in Australia or New Zealand. Most resources came from the US, and while informative, they often missed the mark for our region – referencing different food availability, healthcare systems, and seasonal climates. So I set out to change that.

This site became the central place to make Paleo feel local, accessible, and practical – whether you’re navigating your first Paleo meal plan in Melbourne or sourcing grass-fed beef in regional WA.

I’ve always believed Paleo isn’t just a “diet” – it’s a powerful template for living intentionally. It’s about rethinking how we move, sleep, eat, and connect with the world around us. It’s about filtering modern noise through the lens of ancestral wisdom.

What Makes Paleo Relevant – Even Now

While the trendiness of Paleo may have faded in the media, the foundational principles are more relevant than ever:

  • Real food over processed: Avoiding inflammatory, ultra-processed, shelf-stable “foods” will never go out of style.
  • Gut health focus: Removing grains, seed oils, and excess sugars is still one of the fastest ways to ease gut issues.
  • Blood sugar balance: Lower-carb, higher-protein meals help manage insulin and energy levels for many people.
  • Sustainability: Prioritising local, ethically raised meat and seasonal produce supports not only health but also the planet.

Paleo may no longer be a buzzword, but for many of us, it's a lifestyle that just makes sense. And this blog remains committed to that mission – even if the world has moved on to keto, carnivore, or whatever the next trend may be.

What You’ll Find on Paleo.com.au

Over the years, I’ve built out several key areas of the site:

  • Paleo Recipes: Real, honest food made from ingredients you can buy here in Australia (no “Trader Joe’s” in sight!). You’ll find recipes for every meal – from grass-fed meat pies to Aussie-style lamb shanks and avo-packed brekkies.
  • Paleo Events: From workshops and meetups to full weekend retreats, I’ve always been passionate about helping you connect with like-minded people. (Remember our first ever Paleo weekend in NSW? Still one of my favourite projects.)
  • Paleo Supplies: Whether you’re after bone broth, coconut flour, or where to find tallow, the directory helps you source what you need locally or online.
  • Paleo Professionals: Connecting with doctors, nutritionists, and fitness pros who get it can be a game changer. Our practitioner list helps you find someone who supports your lifestyle, not fights it.
  • The Blog: You’re here! This is where I post my thoughts, rants, experiments, and favourite finds – from reviewing coconut oil at Woolies to deep-dives on sleep, sunlight, or the psychology of food.

A Personal Reflection on 15 Years of Paleo Writing

Looking back over this site – hundreds of posts, events, recipes, product guides – I feel two things at once: deep pride and a fair dose of cringe. Some of my earliest posts were written with wide-eyed enthusiasm and zero understanding of formatting, or even writing style. And yet… those were the posts that sparked conversations, built community, and helped people take their first steps.

If you’re here now – whether it’s your first visit or you’ve been around since 2010 – I want to thank you. This site isn’t just mine. It’s ours.

Where the Site Is Headed Next

So where are we going from here? I’m glad you asked.

In 2025 and beyond, Paleo.com.au will continue to be your home for:

  • Updated, SEO-optimised blog content: I’m working through every old post (as you’ve probably noticed), expanding them to make sure they still serve you and meet Google’s ever-changing best practices.
  • Expanded Paleo recipe archive: Including more meal prep, on-the-go options, and Australian seasonal meal plans.
  • New digital guides: From “How to Start Paleo in Australia” to deep-dives on fasting, circadian rhythm, and ancestral movement.
  • Revived mailing list & community support: I’ll be restarting the newsletter, sharing curated updates, recipes, deals, and personal thoughts – so make sure you’re subscribed below.

If you’ve ever wanted to reconnect with your health goals, refine your lifestyle, or just return to what works – I’m right here with you.

Want to Help?

If you’ve found value in this site over the years, there are a few small things you can do to help me keep going:

  • Share a post: Whether it's a recipe or a rant, post a link on Facebook or Insta.
  • Comment: Your thoughts help shape what I write next.
  • Join the newsletter: You’ll be the first to hear about updates and offers.
  • Send me a message: I love hearing from readers, especially about what you want more of – and what’s missing in your Paleo journey right now.

Let’s Keep Going

Paleo.com.au started with a single post and a mission to fill a gap. Fifteen years later, that mission hasn’t changed – it’s just evolved.

The Paleo “trend” might be over, but the principles still matter.

The marketing might have faded, but the need is still real.

And if you ask me? Now is the perfect time for a comeback.

Let’s reclaim what works. Together.


Want to explore more? Start here:

I’d love to hear from you in the comments: When did you first find Paleo.com.au? And what keeps you coming back?