Posts

Paleo Diet Primal Is Your Deodorant Toxic Antiperspirant spray-min

Is Your Deodorant Toxic?

When you put so much care and effort into your Paleo nutrition and fitness, are you equally aware of the health and beauty products you use, like your deodorant?

Deodorant and antiperspirant are something most people use – and apply directly onto their skin every day, but is commercial deodorant safe?

Shop brought deodorants often contain parabens – a chemical that has been associated with cancers. Deodorants often also contain aluminium, which is used to stop perspiration – but has been linked to dementia, brain disorders and breast cancer.

It is also common for deodorants to contain alcohol, which can be drying for some skin types.
While aluminium free and paraben free deodorants are available, these can still come with added alcohols or other chemicals that could build up in the body. There are many natural deodorants available, for example made from crystal stones. However – you could make your own natural alternative!

Deodorant For Women

Ingredients:

  • Five teaspoons of distilled witch hazel
  • 5mls (0.17 fluid ounces) of vitamin E oil
  • 10 – 20 drops of geranium essential oil
  • 10 – 20 drops of ylang ylang essential oil
  • 5 drops of clary sage
  • One small spritzer bottle

Directions:

Add the witch hazel into a small mixing bowl and then add in the vitamin E oil and blend it together using the end of a pipette, a teaspoon, or a small wooden spatula.

Next add the essential oils and remember to build them gradually until you have the desired scent. Once ready, pour into the spritzer body and use when need. This can be stored in the fridge for a cooling effect.

Deodorant for Men

Ingredients:

  • 5 teaspoons of distilled witch hazel
  • 10 – 20 drops of sandalwood essential oil
  • 10 – 20 drops of pine essential oil
  • 5mls (0.17 fluid ounces) of vitamin E oil
  • One small spritzer bottle

Follow the directions for the deodorant for women.

If preferred, just use the sandalwood essential oil on its own.

Solid Deodorant

Warning: Take care when heating and pouring the cocoa butter to ensure it doesn’t get on your hands as it will be extremely hot.

Ingredients:

  • 30g (1.05 ounce) of cocoa butter or shea butter
  • Essential oils as listed in the above recipes
  • 5mls of vitamin E oil
  • Square soap mould or massage bar mould

Directions:

Melt the butter in a saucepan by lightly heating it on a hob or in a microwave oven until melted.

Stir in the vitamin E oil and then added in the essential oils.

Pour the mix into soap or massage bar mould. For a smooth bar, use a soap mould.

Leave the bar to cool overnight and it will be ready to use the next morning.

Bicarbonate of soda can also be used for a simple, effective deodorant.

Note: Pregnant women should take advice before using essential oils.

Do you use commercial deodorant or antiperspirant – or perhaps you go without entirely? I’d love to hear your thoughts on this – and whether you’d try making a natural alternative – in the comments below.

Paleo Diet Primal Is Your Deodorant Toxic Antiperspirant spray-min

Understanding the Difference: Deodorant vs Antiperspirant

Before diving deeper into natural alternatives, it's important to understand the fundamental difference between deodorant and antiperspirant. Deodorants work by neutralising odour caused by the bacteria that break down sweat. Antiperspirants, on the other hand, are designed to block your sweat glands, preventing perspiration altogether. This blockage is usually achieved through aluminium-based compounds, which form a temporary plug in your sweat ducts.

While reducing sweat may sound appealing, sweating is one of the body’s essential natural detoxification processes. Suppressing it can interfere with the body’s temperature regulation and toxin release. By opting for a natural deodorant, you allow your body to sweat as it should while neutralising odour in a safer, less invasive way.

Transitioning to Natural Deodorant

If you’ve used conventional products for years, you may find there’s a transition period when switching to a natural alternative. This is completely normal. Your body needs time to adjust, especially if your pores have been clogged for years with antiperspirant ingredients. You may sweat more than usual or notice stronger odour for the first week or two.

To support this process, try a detoxifying armpit mask made from bentonite clay and apple cider vinegar. This can help draw out impurities and ease the transition. Also, ensure you stay well hydrated, wear breathable fabrics, and wash regularly with a gentle natural soap.

Other Natural Ingredients That Work

There are several other natural ingredients that have been found effective in reducing odour and promoting skin health. Consider experimenting with these in your DIY deodorants or choosing products that contain them:

  • Arrowroot powder: Absorbs moisture without blocking sweat glands.
  • Bentonite clay: Detoxifying and antibacterial, useful in paste-style deodorants.
  • Activated charcoal: Known for its toxin-absorbing abilities, it helps neutralise odour naturally.
  • Coconut oil: Antimicrobial and moisturising, helps reduce irritation and bacterial growth.
  • Baking soda (bicarbonate of soda): Great for odour control, though it may irritate sensitive skin if used in large quantities.

When combining these ingredients, aim to strike a balance between effectiveness and gentleness. Test a small amount on your skin to check for any sensitivity before regular use.

Essential Oil Combinations to Try

Essential oils not only give your deodorant a pleasant scent but also offer antibacterial and antifungal properties. Here are some suggested blends to customise your deodorant:

  • Citrus Fresh: Lemon, grapefruit and bergamot – uplifting and clean (note: avoid direct sun exposure after applying citrus oils).
  • Earthy Calm: Vetiver, frankincense and cedarwood – grounding and soothing.
  • Herbal Clean: Lavender, rosemary and sage – calming and fresh-smelling.
  • Floral Sweet: Rose, jasmine and neroli – luxurious and feminine.

These combinations not only help keep odour at bay but also contribute subtle aromatherapy benefits to your daily routine.

Storage and Shelf Life

Because natural deodorants don’t contain synthetic preservatives, it’s important to store them correctly to extend their shelf life. Keep spritzers in a cool, dark place and always store solid bars in a sealed container away from direct heat or sunlight. If you notice a change in colour, smell or consistency, it may be time to discard and make a fresh batch.

Solid bars tend to last longer than liquid sprays, but freshness will also depend on the oils used. If you're using coconut oil, for example, remember that it will solidify in cooler temperatures and liquefy in warmer ones, so plan storage accordingly.

When Natural Isn’t Enough

Some people find they still need something a little stronger, especially in hot climates or during exercise. In this case, applying your natural deodorant multiple times throughout the day may help. Carrying a travel-sized version in your bag can make this easier.

If irritation develops, reduce or eliminate ingredients like baking soda and switch to a sensitive skin formula using arrowroot, clay and essential oils. Always patch test new recipes and remember, more natural doesn’t always mean better for every skin type — listen to your body and adapt accordingly.

Making the Switch: A Holistic Perspective

Switching to a natural deodorant is about more than just the product — it’s about embracing a holistic approach to wellness. When you stop suppressing natural processes like sweating and instead support your body with nourishing ingredients, you create balance and improve long-term health outcomes.

While the initial adjustment can be challenging, many people report fewer odour issues over time, as their bodies rebalance and adapt. Combined with a clean Paleo diet, proper hydration, regular detoxification, and breathable natural fabrics, natural deodorant can be just as effective — and much safer — than its conventional counterparts.

Embrace a Cleaner Routine

Deodorant is just one small part of your personal care routine, but it’s an important one. Every day, we expose ourselves to dozens of chemicals through our beauty and hygiene products. Making simple swaps, like switching to a DIY natural deodorant, can significantly reduce your toxic load and support better long-term health.

If you’re already mindful of what goes on your plate, it only makes sense to be just as intentional about what goes on your skin. Your skin is your body’s largest organ, and it absorbs far more than most people realise. What you put on it matters.

So why not give it a go? Experiment with a few of the recipes above and see how you feel after a few weeks. Your body — and your skin — might just thank you for it.

Is beer paleo alcohol larger paleo network-min

Is Beer Paleo?

2 Comments

I've randomly had a few questions about beer this week, along the lines of “is beer paleo” and “which beer is the most paleo friendly” and (perhaps more accurately) “which beer is the least bad on a paleo diet“

So it looks like beer is one of the things people miss most from their pre-paleo days.

Is beer paleo alcohol larger paleo network-min

So firstly, what is beer made of?

Beer tends to be made with rice, wheat or barley and hops. Yeast enables to sugars in the barley and wheat to ferment into something resembling beer. The problem, is with the wheat. As we know, grains are avoided on a paleo diet, because they contains anti-nutrients, namely phytates, lectins and of course (in the case of wheat) gluten. There are some gluten-free beers available, but as is the case with “health foods”, often removing one ingredient (i.e. gluten), requires lots of additives to successfully remove it.

If gluten is your main issue, you may have luck looking for beer made with rice or the grain sorghum. Clearly still grains, but gluten-free.

The other thing to consider is the sugar content, which can be significant. Whilst cider can be a good alternative to beer, the issue of sugar content is still there. Spirits like tequila or vodka may be a better alternative if you’re looking for a replacement alcoholic beverage (but with a soda water mixer, rather than a juice or soft drink mixer).

But ultimately, if you want to enjoy an occasional pint, personally, I think you should enjoy your favourite craft beer as an occasional treat, instead of tolerating a gluten-free version. Let’s face it, it’s not going to taste as good – and it’s never going to be a health food.

Fermentation, Ancestral Diets, and Context

Interestingly, fermentation has long played a role in ancestral diets. Our paleo ancestors certainly didn’t have access to pilsners and pale ales, but they did consume fermented foods and drinks in some form. Fermentation was often a natural consequence of food preservation. While not remotely similar to modern beer, these traditional drinks were low in alcohol, rich in beneficial bacteria, and entirely devoid of industrial processing. The issue with most beers today is less about the fermentation process itself and more about the ingredients used and how heavily refined they are.

What About Gluten-Reduced Beers?

Some beers on the market are labelled “gluten-reduced” rather than “gluten-free.” These beers are usually brewed with traditional grains like barley but are treated with enzymes to break down the gluten content. While this may bring the gluten levels below the threshold to be legally labelled as gluten-reduced, many people with gluten sensitivities or coeliac disease still report reactions. It’s worth noting that the gluten measurement used may not detect all types of gluten fragments, meaning a so-called gluten-reduced beer may still cause inflammation or digestive distress in sensitive individuals.

How Beer Affects Gut Health

Even setting gluten aside, beer poses challenges for those trying to maintain a paleo lifestyle. The alcohol content itself can impact the gut microbiome, leading to imbalances in healthy bacteria. Beer is often carbonated and may also contain preservatives and other additives, all of which can further irritate the digestive system. Chronic exposure to these substances can damage the gut lining and contribute to symptoms such as bloating, fatigue, and brain fog – all of which contradict the goals of a clean, paleo-friendly lifestyle.

Better Beer Alternatives for Paleo Enthusiasts

If giving up beer completely feels like a big sacrifice, there are a few alternatives worth exploring:

  • Hard Kombucha: Made from tea and natural sugars fermented with yeast, hard kombucha is often gluten-free and lower in carbs. Just make sure to read the label, as some commercial versions are high in added sugar.
  • Dry Cider: If you opt for cider, look for “dry” varieties with no added sugar. Apple and pear ciders are naturally gluten-free, but check the ingredients to ensure they haven’t been sweetened post-fermentation.
  • Homemade Mead: Traditional mead is made from honey and water fermented with yeast. While honey is still a sugar, it fits within many paleo frameworks as a natural, ancestral sweetener. Making your own lets you control exactly what goes in.
  • Sugar-free spirits: Vodka, gin, tequila, and whisky can all be included on occasion if they’re made from gluten-free sources. When consumed neat or with soda water and fresh lime, they’re often a better compromise for paleo adherents who want to celebrate or unwind.

Does the Type of Beer Matter?

If you're not completely giving up beer, it’s worth knowing that different types have varying nutritional profiles. Lighter beers tend to be lower in carbohydrates and alcohol, which may be slightly less disruptive. Heavier styles like porters and stouts are often higher in sugar and calories, as well as more likely to be brewed with gluten-rich grains. Unfiltered craft beers may have a more complex flavour but often include added yeast sediment and higher levels of carbohydrates. In short, if you’re going to indulge, choosing a lighter or rice-based beer may lessen the impact on your body.

Mindful Drinking and Paleo Principles

One of the core tenets of a paleo approach is mindfulness – eating and drinking with purpose, not just out of habit or convenience. This applies to alcohol too. Rather than cracking open a beer every evening, think about the setting and intention. Are you celebrating a special occasion with friends? Pairing a glass with a thoughtfully prepared paleo meal? Or is it just a default behaviour to unwind at the end of a stressful day? Shifting your mindset around alcohol can make the occasional drink more enjoyable and less likely to lead to overconsumption.

Listening to Your Body

Another key principle of paleo is body awareness. Everyone reacts differently to beer. Some may tolerate an occasional pint without any issues. Others might experience bloating, disrupted sleep, or skin flare-ups even from a single bottle. Keeping a food and symptom diary for a few weeks can help you determine whether beer truly fits into your lifestyle. It’s not about being dogmatic – it’s about understanding what works best for your health and wellbeing.

Homemade Brews and DIY Options

If you enjoy experimenting in the kitchen, you might consider brewing your own paleo-inspired drinks. You can try crafting a low-sugar ginger beer, apple cider vinegar tonic, or even a fermented fruit soda with minimal ingredients. These options can scratch the same itch without the downsides of processed alcohol. Not only do you have complete control over the ingredients, but it can also be a fun and rewarding project that ties in with other paleo activities like fermenting vegetables or making bone broth.

Reframing the Role of Alcohol in Your Life

For many, giving up or reducing beer consumption opens the door to new rituals and habits. Maybe it's a weekly paleo mocktail night, sparkling mineral water with fresh herbs and citrus, or sipping herbal tea in a vintage glass at the end of a long day. Finding non-alcoholic substitutes that bring a similar feeling of reward or relaxation can make the transition away from beer much smoother and more sustainable.

In Summary

While beer is clearly not paleo in the traditional sense, it doesn’t have to be completely off-limits if you’re making conscious choices and listening to your body. From dry ciders to hard kombuchas and sugar-free spirits, there are several ways to occasionally enjoy a drink without completely abandoning your dietary goals. And if you do choose to enjoy a traditional pint, savour it – and then get back to nourishing your body with real, whole foods that align with your health intentions.

Do you (still) drink beer? Have you found a good brand – and does the gluten content have any adverse effects on you?

8 ways to party and keep it paleo socalising christmas

8 Ways to Party – and Keep it Paleo

1 Comment

It’s that time of year again where the party season is in full flow. It’s a time where everyone should be in good spirits, surrounding themselves with great food, music, and most importantly, great company. It can sometimes be a bit of a challenge to stay on track with your Paleo lifestyle at this time of the year, especially if your family and friends aren’t as conscious about their health as you are. Thankfully, there are plenty of ways that you can stay on your path to better health, whilst not missing out on any of the enjoyment of the holiday season.

8 ways to party and keep it paleo socalising christmas

1. Be careful at the buffet

This one is self explanatory, but if you’re at a social event hosted by a non Paleo friend or family, the chances are the buffet table will be laden with gluten, sugar, and countless additives. If you’re hungry and don’t want to miss out on the social connection of eating with friends, head straight for the crudités. Filling your plate with crunchy raw vegetables will help you stay sociable and have a full plate at the same time. You may be lucky and find some nice meats, hard boiled eggs, and maybe even some salted nuts. Just watch out for anything swimming in sauce, as its most probably ‘enhanced’ with sugar and some kind of thickening agent.

Sometimes it can come across rude asking ‘can you check the ingredients in that?’ or ‘are those sausages gluten free?’ – so it’s best to stick to the food you know will be safe. If you’re really concerned there will be nothing for you to eat, tip number 2 is something worth bearing in mind.

2.    Eat before you leave

If you don’t want to risk being gluten bombed at the buffet, I’d recommend eating a good meal before you leave. It might mean changing around your meal times slightly, but it’s much better to leave the house knowing you have eaten well, rather than fret about the lack of healthy options when you arrive. If there is anything suitable for you, then hey, it’s a bonus!

3.    Experiment with IF

If you’ve never tried Intermittent Fasting before, now could be as good a time as ever. If you’re going to be travelling to visit relatives, or at long events where there may be a lack of good food options, why not try incorporating a 12 – 24 hour fast into your day?

4.    Paleo cocktails

If you’re at a social event where the drinks are flowing, you may be presented with a lack of options. If you want to stay alcohol free, there are plenty of great non alcoholic cocktails you can make. Equally, a sparkling water with some ice and a wedge of lime is refreshing and looks sociable.

If you want to treat yourself to a drink or two, do so. You deserve it. Just stay away from the beer and high sugar mixers if you can. Your best choices would be red or white wine, but if you’re in the mood for spirits, look towards cocktails made with tequila or rum. Try and mix them with low sugar options like sparkling water or vegetable based juices to avoid blood sugar crashes. Dark rum and coconut water is incredibly refreshing, and the electrolytes in the coconut water will counteract the dehydrating effect of the alcohol.

5.    Throw your own

If you really can’t face a non Paleo party, why not throw your own instead? You don’t have to make a big fuss about the health benefits of your food – simply serve up lots of tasty meat, veggies, and Paleo friendly drinks and nibbles. You’ll be able to spend good quality time with your friends and family, whilst being able to enjoy clean, wholesome food at the same time. Chances are, they’ll be none the wiser either!

6.    Take advantage of the extra free time with long walks

We know how important it is to move often, so try and incorporate a good amount of movement into your day where you can. If you can’t get to a gym, you can’t beat a long walk with friends or family. Alternatively, head to your local park in the morning for a few sprints and pull ups using tree branches. You’ll have some extra free time (hopefully!) so put it to good use with a bit of exercise every day.

7.    Sleep well

Again, take advantage of the extra free time and focus on getting some good quality sleep. Aim for at least 8 hours a night, and as you have no work to set an alarm for, wake up when the sun wakes up to reset your circadian rhythm.

8.    Don’t worry too much!

Last but not least, if you do fall off track, don’t beat yourself up about it. Wake up the next morning, and get back on the Paleo wagon. After all, you have eaten healthily for the other 364 days of the year – we’re all entitled to ‘off’ days every now and then. Simply put it to the back of your mind and move on. The most important thing about this time of the year is the people you spend it with, and a bit of a slip up every now and then won’t hurt you.

Given the popularity of this post, I've updated it with a few more ideas1

9. Be the One Who Brings a Dish

If you're attending a gathering at someone else’s home, offer to bring a dish or two. Not only is it a thoughtful gesture, but it ensures there’s at least one Paleo-safe option for you to enjoy. A colourful salad with roasted pumpkin and toasted seeds, devilled eggs with avocado mayo, or slow-cooked pulled pork are all crowd-pleasers that won't raise any eyebrows. Bringing your own also lets you showcase how delicious clean, wholefood-based eating can be – even at a festive event.

10. Smart Snacking Between Events

Party season often means multiple events in a week, sometimes even in one day. Having Paleo-friendly snacks on hand can help keep you full and fuelled without needing to rely on whatever’s available. Pre-prepare trail mix with activated nuts and coconut flakes, keep boiled eggs or jerky in the fridge, or blend up a quick green smoothie before heading out. These small wins make it easier to stick to your goals without stressing over every menu.

11. Watch Out for Hidden Sugars

During the holidays, sugar has a sneaky way of turning up in foods you'd least expect. Roasted nuts may be glazed, “healthy” dips could be loaded with sweeteners, and sauces – especially chutneys or dressings – often contain honey, agave, or worse. When in doubt, stick with whole, recognisable ingredients. A piece of grilled meat, plain veggies, or a handful of fresh berries is far less likely to trip you up than a dish where the ingredient list is a mystery.

12. Choose Mindful Indulgences

Being Paleo isn’t about rigid perfection – it’s about making intentional choices. If there’s a once-a-year dessert that you absolutely love and look forward to, enjoy it mindfully, without guilt. Savour each bite and be present in the experience. You’ll be more satisfied with less, and far less likely to spiral into a sugar binge. Choosing indulgences consciously rather than impulsively is what helps you maintain balance and joy throughout the season.

13. Stay Hydrated – Really Hydrated

With all the salty snacks, alcohol, travel, and late nights, it’s incredibly easy to get dehydrated during the party season. Make it a habit to start your day with a glass of water and continue drinking throughout the day. Herbal teas like peppermint, rooibos, or ginger are also great hydrating choices with added digestive benefits. Add a pinch of Himalayan salt or a splash of coconut water if you're sweating more or drinking alcohol – your body will thank you.

14. Set a Daily Non-Negotiable

Rather than expecting yourself to stick to a perfect routine over the holidays, choose one or two “non-negotiables” that you’ll commit to daily – no matter what. This might be a short morning stretch, a five-minute gratitude practice, a Paleo breakfast, or simply avoiding grains. These small habits help anchor your day and provide consistency, even when everything else feels out of sync.

15. Lean on Your Support System

If you’ve got friends or family who also eat Paleo or follow a similar lifestyle, now is the time to check in. Share recipes, swap survival strategies, or organise a group walk or workout together. Having someone in your corner who understands what you’re aiming for can make all the difference in staying on track – and enjoying yourself while doing it.

16. Use the Time to Reflect and Reset

With the year coming to a close, the festive season is also a perfect opportunity to reflect on your progress, wins, and what you want to improve. Think about what has worked for you with your Paleo lifestyle this year. Did you discover new recipes? Overcome a plateau? Feel more in control of your health? Use this clarity to set simple, achievable intentions for the coming months. You might even start planning a January Whole30 or a 7-day Paleo reset challenge to kick-start the new year.

17. Let Go of All-or-Nothing Thinking

Remember, every choice doesn’t have to be perfect to make a difference. If your lunch was off-plan, it doesn’t mean the whole day – or week – is ruined. Just come back to your next meal, next drink, or next moment and make a choice that supports your goals. Resilience and consistency are far more powerful than perfection, especially during a season that’s known for indulgence.

With a little preparation and a lot of self-compassion, you can absolutely enjoy the festive season while still honouring your health goals. Celebrate the wins, enjoy the moments, and don’t forget – it’s what you do most of the time that counts.

Is alcohol paleo beer wine allowed alternatives can you drink diet-min

Does Drinking Alcohol Fit With Paleo?

4 Comments

So, yesterday was my Birthday and I had a fabulous time. I hadn't drunk for a long time, but as it was my Birthday, it seemed only right to have a few drinks at my Halloween party last night! Alcohol and Paleo? Do they mix?

I think there are two main problems with drinking whilst adhering to a Paleo lifestyle. Clearly the ingredients in alcohol are often far from Primal. Alcohol can contain a lot of sugar and gluten in grain based drinks, such as beer. I think the other big issue with drinking is that you may start off with good intentions, but after a few drinks you may become less cautious with drink choice, and more prone to eat un-Paleo food when you inevitably get hungry later on.

Alcohol clearly is not Paleo, and I think it’s a best kept as an occasional treat. There, of course, are times that you want to enjoy a few drinks. At these times, by making good choices along with a degree of planning, you can minimise the damage from a night out.

Before Going Out

  • Think about where you’re going and what you’ll be drinking before you go. This way it will be a lot easier to stick to your plans, instead of trying to work it out at the bar and ending up with a beer in your hand.
  • Are you going to be eating at a Paleo friendly restaurant during the evening? If not, I think it’s very wise to eat just before you go out. Make sure you don’t shy away from fat and protein in your pre-drink meal.
  • Also, I think it’s very wise to prepare some delicious Paleo food for when you get home! If you come in hungry with nothing ready, you might find non-Paleo food a more attractive proposition than you would usually!

At the bar

So, what are the least-bad drink options? And which drinks should you avoid at all costs?

Is alcohol paleo beer wine allowed alternatives can you drink diet-min

BETTER CHOICES

  • Many Paleo people swear by Robb Wolf’s NorCal Margarita. This is made with 100% agave tequila, juice and pulp of a fresh lime, ice and soda water. The tequila is made from fermented agave juice, so it is gluten and starch free. The lime is said to dull the insulin response to the alcohol sugars and provide a net alkaline load in the blood stream. The CO2 from the soda water is said to help the alcohol reach the blood stream sooner, meaning you need to drink less.
  • Other than Tequila, vodka can be a reasonable choice. Look for vodkas distilled from grapes or potatoes.
  • Gin can be an option too, but avoid those distilled from sugar and other grains (look for juniper berries)
  • Red wine has the benefit of containing anti-oxidants; another fair choice. • Cider, especially if you can find a good, organic brand, is a far better choice than beer, though still high in sugar.
  • Generally dry wines and spirits are the best choices in terms of low-carb content, but be careful with those ingredients!

AVOID

  • Beers are generally going to be heavily grain based. Some barley based beers (such as Belgium beers) may be rendered gluten free by secondary fermentation. You can also get gluten free beers, however they are likely to still contain grains, and other undesirable ingredients. Gluten aside, beer is also very carb heavy; another reason to make a different choice.
  • Many drinks are extremely high in sugars. Avoid drinks with fruit juices (these are almost never made with real, fresh fruit juice anyway.
  • Premixed drinks often have very un-Paleo ingredients as well as lots of sugars; avoid!
  • Mixers such as fizzy soft drinks should be avoided as they are full of sugar and all sorts of artificial ingredients. Have your spirits with soda water, or on ice.

Afterwards

When you get home eat some good Paleo food containing good fat and protein and drink water.  Even if it was a late night, try to get up at your usual time the next morning to avoid disrupting your routine for the next few days.

I stuck to vodka, fresh lime and soda water and had a great night. However, I probably won’t drink again for a long time as it doesn't fit in too well with my Paleo lifestyle!

What are your drinking strategies? Am I missing some good tips? What is your favourite drink? Or perhaps you don’t drink at all?

How to Recover After Drinking on a Paleo Diet

Even if you’ve made smart drink choices, alcohol can still take a toll. The day after drinking, your body is likely to be slightly dehydrated, inflamed, and in need of restoration. Fortunately, your Paleo pantry can offer excellent support to bounce back quicker.

Hydration Is Key

Alcohol is a diuretic, which means it depletes your body of fluids and electrolytes. Start your day with a large glass of water, ideally with a pinch of natural sea salt or a squeeze of lemon for added minerals. Coconut water is also a fantastic Paleo-friendly rehydration option, packed with potassium and natural sugars to gently replenish energy stores.

Rebuild with Nutrient-Dense Food

Your first meal post-drinking should be built around high-quality protein and healthy fats. Try:

  • Scrambled eggs cooked in ghee with spinach and mushrooms
  • Grilled chicken or salmon with avocado and roasted sweet potato
  • A nourishing bone broth with added greens and slow-cooked beef or lamb

Avoid sugary breakfast cereals, pastries, or toast — these will only cause a blood sugar crash and worsen your energy levels throughout the day.

Paleo-Friendly Mocktails for Social Events

If you enjoy the ritual of having a drink in hand at social events but want to skip the alcohol, mocktails are a great option. You can create vibrant, refreshing drinks without processed mixers or added sugars.

Mocktail Ideas to Try

  • Cucumber Lime Fizz: Cucumber slices, fresh lime juice, mint leaves, and soda water over ice
  • Berry Shrub: Muddle fresh berries with apple cider vinegar and top with sparkling water
  • Ginger Tonic: Grated ginger, lemon juice, and soda water with a dash of bitters (check for Paleo-friendly brands)

These not only taste fantastic but help you feel included and festive without the downsides of alcohol.

Planning a Paleo-Friendly Party

Hosting your own event is a great way to control your food and drink environment. Whether it’s a birthday, celebration, or casual get-together, you can easily make it Paleo without guests even noticing.

Tips for Hosting

  • Serve a DIY taco or burger bar using lettuce cups or sweet potato slices instead of buns or wraps
  • Offer a cooler stocked with sparkling water, infused water, and a few low-sugar cocktail ingredients for guests to mix themselves
  • Prepare sweet potato wedges, grilled skewers, or Paleo dips like guacamole and baba ganoush to keep people satisfied

Planning ahead makes it much easier to enjoy yourself without derailing your eating style.

Does Alcohol Affect Fat Loss on Paleo?

If one of your goals is fat loss, it’s worth understanding how alcohol impacts your progress. When you drink, your body shifts its priority to metabolising alcohol — meaning fat burning, muscle recovery, and digestion all take a backseat. While the occasional drink is unlikely to stall your efforts long-term, regular drinking can slow things down noticeably.

Tracking Progress Honestly

If you notice fat loss has plateaued and you’re drinking every weekend, consider scaling back for a few weeks to assess the impact. Often, it’s not just the alcohol itself but the after-effects — skipped workouts, poor sleep, and snacky choices — that cumulatively affect results.

How Alcohol Affects Sleep Quality

Many people believe alcohol helps them sleep, but in reality, it disrupts the quality of rest. Alcohol reduces REM sleep, the deep, restorative stage of the sleep cycle. This can leave you groggy, unrefreshed, and craving more sugar and caffeine the next day — not a good combo for staying Paleo.

If you do drink, stop at least 2–3 hours before going to bed and hydrate well to reduce the impact on your sleep.

Alcohol-Free Living and the Paleo Lifestyle

For some people, cutting out alcohol entirely becomes a natural extension of the Paleo lifestyle. They find more energy, better skin, improved mental clarity, and a stronger connection to hunger cues when alcohol is removed altogether. If you’re curious, you might try an alcohol-free month and track how you feel.

Benefits Reported by Those Who Quit

  • Better sleep and recovery
  • Reduced bloating and inflammation
  • More consistent energy and mood
  • Improved relationships with food and routine

You don’t need to declare yourself sober for life to benefit from periods of sobriety. Even cutting back can yield noticeable improvements.

Social Pressure and Drinking

One of the biggest challenges around alcohol is navigating social expectations. Whether it’s a friend insisting you “have just one” or a festive occasion, saying no can feel awkward. But being confident in your choices — and having a polite response ready — makes it easier.

Example Responses

  • “I’m taking a break and seeing how good I can feel — want to join me with a mocktail?”
  • “I’ve got an early morning tomorrow, so just sticking to soda and lime tonight.”
  • “I’m on a wellness challenge — I’ll tell you all about it next week!”

Most people are more supportive than we expect — and if they aren’t, it says more about them than it does about your choices.

Final Thoughts on Alcohol and Paleo

Navigating alcohol while staying Paleo is a personal choice — one that depends on your goals, values, and how your body responds. Whether you enjoy the occasional NorCal margarita or prefer to stay completely alcohol-free, the key is awareness and intentionality. By planning ahead, making mindful choices, and recovering well, you can enjoy social occasions without compromising your health journey.

Have you experimented with alcohol and your Paleo lifestyle? What’s worked best for you? Share your experience and let’s keep the conversation going.