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Serotonin & The Paleo Diet

We have probably all heard the word serotonin, but usually in relation to going to the gym or doing another form of exercise. It is true to say that exercise boots serotonin levels in the brain, which is why we feel better after a workout, even if it was a bit of a struggle to get there. Serotonin is what is often referred to as the feel good transmitter as it plays a huge part in how happy we feel and if the levels of serotonin in our brain are too low, it can often lead to depression.

Depression is the result of an imbalance of hormones and exists when the neurological system is not functioning as it should be. There are many people who also believe that depression is related to inflammation in the body, which can also cause other illnesses. There is a strong relation between the body and the mind, which is why we need to take care of our bodies, in order to feel balanced and happy in the mind.

Depression can really take over a persons’ life and stop them enjoying important stages of their lives. It is a type of mental illness which can cause the sufferer to become suppressed and even stop going out completely. There are many people who turn to their doctors when they feel themselves becoming depressed and the answer is often a bottle of anti-depressants. These may help in the short term but they can be addictive, so much so that the user may not be able to come off them. It is important to realise the connection between body and mind and take care of our diets as a way of ensuring we don’t suffer from depression.

As the Paleo diet involves eating the right balance of foods which reduce inflammation and lift serotonin levels, it can be hugely effective in combating an illness such as depression. A diet which is rich in Omega 3 is thought to be a way of reducing and fighting depression as it contains lots of anti-oxidants which help us to maintain a healthy lifestyle. The oil in fish is a natural method of combating depression and can be found in lots of tasty foods such as salmon, tuna and seafood.

It is important to eat foods which reduce inflammation in the body as this is thought to increase our chances of suffering from mental illnesses such as depression. The Paleo diet is a way to achieve this by stocking up on vegetables, fruit and fish and staying away from candy and crisps. Inflammation is not only significant in the effects on the brain but it can also increase the likelihood of suffering from other serious illnesses such as cancer and diabetes.

Foods which contain high levels of protein can also be beneficial in lifting our moods, as they contain amino acids which are known to improve our neurotransmitters. The proper functioning of the neurotransmitters is the way to maintain a healthy mind and as a result, a healthy body.

In order to raise our serotonin levels and ensure we feel healthier from the inside to the outside, we need to look at the natural way of achieving this, rather than reaching for tablets. A healthy diet, together with a combination of exercise, can go a long way to helping us to feel healthier and happier for the rest of our lives. We can change our diet to incorporate healthier food groups, such as meat, fish, vegetables and fruit, at any stage of our lives and it will still have a huge effect on our health.

It is not a case of depriving yourself when following the Paleo diet; it is a method of eating lots of all of the right foods which are natural enhancers of serotonin levels, as well as helping us to achieve a healthy weight. Food plays a huge part in our lives and as such, it is essential to get it right.

Dementia & The Paleo Diet

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Dementia is a serious health condition which causes the deterioration of the brain and although it is a disease which is most common in older people, it can also affect the young. The instances of dementia (of which Alzheimer's is perhaps the most well known type) are growing in modern society and although it has always been a major concern, awareness of the disease is higher than ever before.

In the past, we would have viewed the signs of dementia as a typical part of becoming older, but this is not the case as there are plenty of people of an older age who still have a fully functioning brain. The signs of dementia include a change in personality, memory loss and/or the inability to carry out simple everyday tasks. There are sufferers of dementia who can even lose the ability to eat which can then lead to further illnesses. The effects of dementia can be rapid or can happen over a long period of time.

Dementia not only has a major effect on the sufferer of the disease, it can also have a hugely negative effect on the family and friends of their loved one as they change into a completely different person to the one they love. The sufferer may even lose the ability to identify their loved ones which can be heartbreaking for friends and family to watch.

As the awareness of this disease increases, there are many people who believe that our diet can have a major influence on how likely we are to suffer from it. It is believed that the Paleo diet is one which can actually prevent dementia or stop it progressing to an incurable stage. There is evidence to suggest that there is a strong link between dementia and diabetes, an illness which is caused through an unhealthy diet and is most common in people who are overweight. In fact, referring to dementia as Type 3 Diabetes is becoming increasingly common.

There are a number of foods which have a negative effect on the body and thus, can be detrimental for the functioning of the brain. Those foods which are high in sugar can contribute to diabetes and dementia which is why the Paleo diet can be beneficial in improving health and helping to combat the effects since these foods are not part of the diet.

A high intake of Omega 3 is known to improve memory and help improve the overall function of the brain, which is why they are a major part of the Paleo diet. If we start to increase the consumption of foods with Omega 3, including fresh fish and salmon at any stage in our lives, we can improve the function of the brain which will help to stave off the likelihood of dementia and other serious illnesses.

As the Paleo diet also promotes the intake of fruit and vegetables which contain an abundance of the key vitamins required for a healthy lifestyle, it can provide us with the sustenance which is essential to maintain a clear state of mind. There is also a link between a diet which is high in carbohydrates and dementia and no evidence to suggest that omitting these from the diet will result in any negative effects on the body.

As we strive towards a healthier body and state of mind for as long as possible, it is important to look closely at our diet and ensure we are eating foods which are rich in vitamins, protein and the right fatty acids, such as Omega 3. The Paleo diet offers a positive approach to ensuring we live a long and prosperous lifestyle by turning away from the foods which are high in carbohydrates and fat and rich in all of the right nutrients.

It makes sense that we should take a positive approach to our diets if we want to ensure we give ourselves the best possible chance of avoiding serious illnesses such as dementia. The Paleo diet is a simple one to follow and can offer a wealth of benefits to improving our overall health and wellbeing. A combination of the right food groups and an active lifestyle will increase oxygen to the brain which can seriously reduce our chances of suffering from dementia.

How the Paleo Diet Supports Long-Term Brain Health

In recent years, there has been growing interest in the connection between what we eat and how our brain functions as we age. As neurodegenerative diseases like dementia and Alzheimer’s become more prevalent, many researchers and health-conscious individuals are asking the same question: can diet really influence brain health? For those exploring holistic prevention methods, the Paleo diet continues to emerge as a promising dietary approach.

The Inflammation Connection: What the Paleo Diet Avoids

One of the core ideas behind using the Paleo diet as a tool to support cognitive health is its natural anti-inflammatory foundation. Chronic inflammation in the body is widely recognised as a contributor to many long-term illnesses, including Alzheimer’s disease and vascular dementia. The standard Western diet – rich in refined carbohydrates, added sugars, and processed seed oils – is known to trigger and maintain systemic inflammation over time.

The Paleo approach eliminates these inflammatory triggers by removing grains, refined sugars, seed oils, and processed foods. Instead, it emphasises whole, unprocessed foods that our bodies were designed to thrive on. The result? Reduced inflammation throughout the body and the brain, potentially lowering the risk of cognitive decline over time.

Ketones, Brain Fuel & Metabolic Health

While the Paleo diet is not strictly ketogenic, it often results in a lower carbohydrate intake compared to the modern Western diet. This reduction in carbs can allow the body to access fat stores and produce ketones – a clean-burning fuel source for the brain. There is growing evidence that ketones can improve mitochondrial function and reduce oxidative stress in brain cells, both of which are key factors in cognitive longevity.

Moreover, the Paleo diet supports better blood sugar regulation. This is particularly relevant because insulin resistance is closely linked to cognitive disorders. In fact, Alzheimer’s is increasingly being referred to as “Type 3 diabetes.” By cutting out refined carbohydrates and sugars, the Paleo lifestyle helps stabilise blood glucose and reduce the metabolic strain on the brain.

Essential Nutrients for Cognitive Protection

One of the major advantages of eating a Paleo diet is the abundance of nutrient-dense foods it includes. Many of these nutrients are directly linked to brain health and are often lacking in conventional diets. These include:

Vitamin B12: Vital for energy production and neurological function. Found in liver, beef, and eggs – all staples in a Paleo diet.
Choline: Supports memory and brain development. Abundant in egg yolks and liver.
Magnesium: Important for nerve transmission and reducing brain inflammation. Present in leafy greens, nuts, and seeds.
Antioxidants: Berries and colourful vegetables are rich in flavonoids, which help protect brain cells from oxidative damage.

These nutrients play synergistic roles in keeping the brain healthy and resilient. Regular consumption of these Paleo-approved ingredients helps fortify the brain against age-related deterioration.

Gut-Brain Axis: Why Your Microbiome Matters

The gut and brain are intricately linked through the gut-brain axis – a bidirectional communication network involving hormones, neurotransmitters, and immune responses. A healthy gut microbiome is now known to influence mood, memory, and even the risk of neurological conditions. Unfortunately, ultra-processed foods, artificial additives, and antibiotics can wreak havoc on the delicate balance of gut bacteria.

The Paleo diet naturally promotes gut health by providing ample fibre from vegetables, prebiotics from root vegetables like sweet potatoes, and fermented foods (if included). A diverse and balanced microbiome helps modulate inflammation, reduce brain fog, and may play a role in protecting cognitive function over the long term.

Exercise, Sleep and the Bigger Picture

While diet is foundational, it’s important to remember that cognitive health is influenced by multiple lifestyle factors. A Paleo lifestyle often encourages other health-promoting habits like regular movement, good sleep hygiene, and time spent outdoors – all of which contribute to healthy brain ageing.

Sleep, in particular, plays a vital role in memory consolidation and toxin clearance from the brain. Poor sleep is a known risk factor for dementia, and improving sleep quality – alongside a nutrient-dense diet – creates a holistic defence against cognitive decline.

Real Food, Real Benefits: A Sustainable Brain-Supportive Diet

One of the main reasons the Paleo diet can be such an effective strategy for long-term brain health is its focus on eating real food. Unlike restrictive fad diets or short-term detoxes, the Paleo approach can be sustained over the long haul, making it ideal for those who want to prevent – not just manage – illnesses like dementia.

By focusing on meat, fish, eggs, vegetables, healthy fats, and fruits in moderation, the Paleo diet provides the body and brain with all the building blocks they need to thrive. It’s about eating intentionally to protect your future self, not just looking good today.

Emerging Research and Next Steps

While there is still more research to be done, the early signs are promising. Studies show correlations between lower carbohydrate intake and reduced risk of Alzheimer’s. There is also growing support for the use of higher-fat, whole-food diets in delaying the onset and progression of neurodegenerative diseases.

If you're looking to make proactive changes to your diet for the sake of your long-term brain health, shifting toward a Paleo-style way of eating may be one of the smartest decisions you can make. Consult a health professional familiar with ancestral nutrition if you’re unsure where to start.

Final Thoughts on Paleo and Dementia Prevention

We may not have complete control over our genetic predisposition, but our daily habits play a significant role in how those genes are expressed. Adopting a Paleo diet could offer a strong nutritional foundation for protecting brain health and delaying cognitive decline. It’s about more than avoiding disease – it’s about thriving, thinking clearly, and living fully at every stage of life.

If you’re already eating Paleo or considering making the switch, know that your brain will likely thank you. And as research continues to evolve, the link between nutrition and brain health is only going to get stronger.

Have you or someone you know tried the Paleo diet to improve brain health or manage cognitive symptoms? Share your experience in the comments below – we’d love to hear your story.

The Unexpected Way I’ve Improved my Training Performance paleo primal crossfit mindset gym fitness mental attitude-min

The Unexpected Trick That Boosted My Training

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Since I started considering the mental aspect to Training, I've found I can achieve more reps, better reps, faster reps and lift heavier weights. It still amazes me how much of the hard work is down to my mind and not my body.

I thought I was doing everything well in my Training Sessions; I had the right mental attitude, the right pre and post workout Paleo nutrition and was focusing on good form in everything I did. Well, almost everything…

I've been talking about the mental aspects of training at great length with a friend, who recently came along to an interval training session with me. After the session he commented that he'd noticed in the rest between activities, my posture completely changed. I would put my hands on my knees and look towards the ground. I hadn't realised I adopted this position until it was pointed out, but after noticed that it was my default rest position after a high intensity set. I also noticed when forced to pause a run by traffic lights, I’d also drop my shoulders and look to the ground.

I've been noticing a lot of other people in the gym adopt their own version of negative posture during their sessions too – sometimes even sitting down or lying in a heap on the floor! It seems I wasn't alone.

“Slumped” positions like this enable the muscles to relax, which feels like a good idea, especially during a hard tabata session. However, it’s logical that putting the body in this position signals that you are tired and resting. When the rest ends a few seconds later, this is not an easy position to come back strong from. In this position, lung capacity is significantly smaller, making it harder to intake as much oxygen as the body requires – making the rest period even less effective – and the following activities that much harder.

Since this revelation, it has been so easy to change my posture in the rest between high intensity activities. As soon as I have finished my reps I stand up straight and tall looking straight ahead, never down. I've found this posture makes me feels strong, focused and ready to get onto the next exercise. It’s actually hard to think negative thoughts about being worn out and not able to lift any more when I adopt this posture.

Why Your Resting Posture Matters More Than You Think

After adjusting my posture between sets, I began noticing more than just physical improvements. My overall focus sharpened. Standing tall with shoulders back and eyes forward, I found myself re-entering each round of activity with better concentration and drive. This subtle shift didn’t just make workouts feel more productive – it actually was, in measurable ways.

Rest periods are often seen as passive, but in the Paleo mindset, every moment counts. Those seconds between sets are prime time for recovery and recalibration. When you slump, your lungs compress, oxygen uptake drops, and blood circulation slows. Upright posture, in contrast, promotes oxygen flow, energy circulation, and confidence. From a primal perspective, slouching suggests submission or fatigue – signals we unconsciously respond to. Standing tall tells your brain and body you’re ready for action.

The Science Behind the Power Pose

Research in the field of embodied cognition supports the idea that our physical posture can directly influence mental states. Amy Cuddy’s studies on “power posing” found that upright, open postures increase testosterone and decrease cortisol – the hormone linked to stress. In practical terms? You feel more in control and less fatigued. Exactly what you want during a tough training circuit.

By adopting an alert, powerful stance between sets, you’re telling your body, “We’ve got this.” Even when the reps get brutal or your muscles scream, this position encourages resilience. You’re primed to push again, rather than slump into defeat.

How I Rewired My Habits – One Set at a Time

Initially, it took conscious effort to stay upright between rounds. I’d start to fall back into old habits – hands on knees, eyes down – especially during longer workouts or those tough last few minutes. But I caught myself. I made posture a priority. Over a few weeks, it became automatic.

Now, when I finish a round, I immediately stand tall. I pull my shoulders back, plant my feet shoulder-width apart, and lift my gaze to eye level or higher. It’s amazing how much faster my heart rate drops. My breath becomes deeper and more effective. Mentally, I stay in the zone.

Training Tips to Reinforce Positive Posture

Visual Cue: Stick a small marker at eye level on the wall where you usually train. Look at it during rest breaks to encourage upright head position.
Breathwork: Focus on deep, diaphragmatic breathing through the nose. Keep the chest open to allow maximum lung expansion.
Timer Mindset: Treat rest intervals like preparation periods, not relaxation. Think: “Ready mode” rather than “collapse mode.”
Mirror Feedback: If training at home or in a gym with mirrors, use them to check in with your posture between sets. Self-awareness is key.
Mental Cue: Choose a trigger phrase like “reset strong” or “stand ready” to say to yourself after each round. This can anchor your mindset and posture together.

It’s Not Just About the Gym

What’s been most surprising is how this posture shift has carried over into other parts of life. I’ve caught myself correcting my stance when working at my desk or waiting at the bus stop. It’s led to less back stiffness, better digestion, and a clearer mind overall. It's not just a gym hack – it's a lifestyle improvement rooted in the Paleo principle of conscious movement.

And in a culture where we’re constantly hunched over screens and slouching into sofas, regaining that strong, upright alignment might be one of the simplest, most effective health upgrades available – no equipment needed.

The Paleo Way to Train Smarter, Not Just Harder

If Paleo is about aligning with our evolutionary blueprint, then posture absolutely fits in. Our ancestors didn’t hunch over after a sprint – they remained alert, breathing deep, scanning the horizon. There’s wisdom in that. So next time you train, think like a hunter-gatherer: poised, aware, and powerful – even in rest.

I’d love to hear what changes you’ve made in your own training that had unexpected results. Have you discovered any mindset tricks or posture hacks that made a big difference in your performance? Share them below!

How is your posture between sets? Have you found changing how you stand – or think – has improved your performance?

Mental Toughness

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I got to the gym a few times a week, where I do lots of strength work. This is a great complement to my Paleo diet and is making so many positive changes. I've been giving lots of thought lately to what goes through my mind in the middle of a really hard set. When I first started, I used to think

“This is so hard, I can’t do it, I want to stop”

And guess what, as soon as I allowed those thoughts to enter my head I did stop! This is clearly not a helpful thought to allow. I've noticed on the Biggest Loser that a few of the contestants have that defeatist “can’t do” attitude in training. When they think they can’t do it, it always seems to become a self fulfilling prophecy.

Once I realise how damaging this attitude was, I tried to distract myself from what I was actually doing, to not allow myself to think how heavy the kettlebell was and how much I wanted to stop the reps. Thinking about my plans for the weekend or planning my next holiday was a far better strategy than focusing on how hard the set was, but I still felt I could do better, especially in terms of technique. I don’t want to “just do” a set after all, I want to do it with good form.

I've been trying lots of different mind strategies myself, but the most enlightening thing has been speaking to the fit and strong people in my life and asking them exactly what they think about when the going gets tough. I’ve been really interested in the answers they've given me, and have been trying out a different mental attitude in each of my gym sessions lately. I don’t think it’s a coincidence that the strong, fit people have devised such good mental strategies.

Kevin suggested I repeat the mantra “this is easy” with every rep – which is the exact opposite to what I used to say! This immediately made a big difference.

My PT Karl tells me he focuses on how much he enjoys a difficult set. I'm not quite at this stage yet, but I will get there!

I asked an Iron Woman what she does in the middle of a 180km cycle, when it starts to feel really difficult. She looked at me in surprise and said she can’t let herself think it's getting difficult. She has no option but to continue cycling – or she won’t get home! She focuses on the cycling, her technique and on cycling home.

A PT friend said he feels the set doesn't get going until it starts to get difficult, perhaps not until rep seven. At this stage he tells himself this is where he’s making the difference in his muscles, so he focuses on making these reps as perfect form as possible. The harder it gets, the more he focuses on his form.

Trying to copy these strategies is helping significantly with my training. But I still want to understand the mind set of more fit, strong people. I’d love to hear your mind strategy – how do you get through a hard training session? What goes through your mind?

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