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5 paleo weight loss tweaks speed up lose weight plateau paleo diet primal

5 Paleo Tweaks to Speed Up Weight Loss

For the vast majority of people, transitioning to the Paleo diet will often see dramatic improvements in their personal battle with weight loss. However, on some occasions, you may hit a plateau with your weight loss and find yourself struggling to reach your desired weight.

Before I go any further, I must stress that it vitally important not to worry about that number on the scales. If you’re looking and feeling your best, then ignore what the scales are telling you. Chances are, if you’re eating right and training well, you may well have added a little weight in the form of muscle mass.

If, however, you still have that last bit of body fat that you want to lose in order to look, feel, and perform at your optimum level; then you may wish to consider the following ‘tweaks’:

Watch your carb intake

Whilst it is a lot harder to take in excess carbohydrate on the Paleo diet, (largely due to the removal of grains and processed foods) it is still possible – and especially so if you’re not active. You may want to look at bringing your carb intake down to see how this helps you with your weight loss goals. Try cutting back on starchy vegetables like yams, hard squash, parsnips and beets, and replacing them with dark leafy greens like spinach, kale and broccoli. It may be worthwhile limiting your fruit intake as well to one portion per day. If you do eat fruit, berries are a very good choice. Otherwise, snack on hardboiled eggs, jerky, nuts and coconut to see you through between meals.

It’s important to tailor your carbohydrate intake to your activity level. If you’re relatively sedentary, then roughly 50g of carbs per day from vegetables is more than adequate. If you’re training more (and especially if you partake in high intensity exercise like Crossfit), you’ll be looking at probably double that. Time your carb intake as well – straight after a heavy workout to replace glycogen stores, and in the evening to increase melatonin and ensure a healthy sleep.

Try Intermittent Fasting

Proven to break through even the most stubborn weight loss plateau, I can’t recommend Intermittent Fasting enough for fat loss and general appetite control. Try exercising when fasted, so your body turns straight to the fat stores for energy.

Move more

Sometimes, conventional wisdom does get it right. If you’re not seeing the fat loss results you’re after, it could be a case of not exercising enough. Just make sure it’s the right kind of exercise and you’re not slipping into chronic cardio territory. HIIT Training, sprints and Crossfit are excellent fat busters.

Sleep more

When you’re deprived of sleep, your body releases the stress hormone cortisol, which has been proven to increase fat storage. And, in case you needed any more reason to get a solid 8 hours sleep every night, the biggest spike in growth hormone occurs during sleep – which in turn, burns fat. Try sleeping more, and sleeping better too.

Stress less

As with sleep, if you’re stressed, your body will be releasing cortisol. Try meditating, exercising more, or increasing your sunlight exposure to help you manage your stress levels.

These are just a few ideas to help you break through your fat loss plateau. Do you have any other tips for fellow readers?

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What a Long Power Cut Taught Me About Food & Life

Last Monday was really rainy and windy, so I wasn't that surprised on Tuesday when I woke up to find we had no power. Other than missing a morning cup of tea and breakfast, I wasn't that bothered and assumed by the time I got home in the evening, normal service would be resumed.

Well during Tuesday, the storm continued. On reflection I shouldn't have driven. With traffic lights out, multiple roads closed due to fallen trees and flooding, it was not a fun day to be out on the roads. That evening the power still wasn't back on, but luckily I managed to find some matches and candles by the light of my phone.

As I've written about before, I'm a chronic night owl. Even if I go to bed early, I'm just not tired – I can lie there for hours, willing sleep to come. I've tried everything. For months I've been waking up early to an alarm, the theory being I'll eventually be so tired, I'll have to start getting sleepy at an earlier time. I stopped using my computer in the evenings. I turn off all but some dim side lights in the evenings. So I assumed on Tuesday, the unusual feeling of deep sleepiness at 7:30pm was due to the stressful driving conditions. But on Wednesday night, still with no power, I spent the evening reading by candle light – and was hit by the unusual feeling of tiredness at a similar time. And the next day – and the next. By the end of the week – after just a few days, I was waking up before my alarm. This never happens.

Finally power returned late on Saturday night – and I've still not turned my tv on. I've realised it had become a habit turning the tv on, I wasn't putting it on because there was something special I wanted to watch, but because that's just what I did in the evening. I haven't missed it at all – and I wonder how much part this has played in my new sleep pattern? I'm not sure if it's the light, or the stimulation – or perhaps both, but tv and artificial light have clearly not been helping my sleep pattern.

I've realised how much I really, really appreciate my washing machine, hot water, oven and fridge/ freezer – but the other things – perhaps I need to do without.

Reconnecting with a Simpler Evening Routine

Spending several evenings without electricity might not sound like a recipe for personal insight, but in a strange way, it was a reset button. Without background TV noise, the hum of appliances, or endless screen scrolling, I was left with just the basics — a few candles, a book, and my own thoughts. What I discovered was how deeply we rely on overstimulation without even realising it. The default evening habits we’ve built around bright lights and entertainment might be robbing us of restorative rest and meaningful downtime.

The rhythm of the week felt very different. Evenings were naturally slower. The pressure to multitask disappeared. And most importantly, I noticed a dramatic difference in my sleep patterns. Instead of lying awake for hours, I was falling asleep with ease. It felt like my body finally had the chance to listen to natural cues rather than being overridden by artificial ones.

The Impact of Artificial Light on Circadian Rhythm

As I reflected on the changes, it became clear that artificial lighting and screens were major culprits in my sleep disruption. The circadian rhythm — our internal body clock — is heavily influenced by light exposure. In nature, as the sun sets and darkness falls, melatonin (the sleep hormone) begins to rise. But modern life disrupts that process. LED lights, computer screens, phones and televisions emit blue light that tricks our brain into thinking it’s still daytime, delaying the release of melatonin and making it harder to fall asleep.

During my power-free week, I was exposed to minimal artificial light. Candlelight doesn’t suppress melatonin the way LED lighting does. Combine this with a lack of digital stimulation and it makes perfect sense that sleep came so easily — and that I woke up refreshed.

Rediscovering Old-School Comforts

There’s a certain peace in evenings lit by candlelight. It forces a slower pace, one where you can’t do a dozen things at once. I found myself focusing more deeply on reading, actually finishing chapters without interruption. I listened to the sound of the rain, I noticed the flicker of candle shadows on the wall — things that are usually drowned out by screens and noise. These simple comforts felt grounding, almost ritualistic in their calming effect.

Perhaps we’ve moved too far from the natural rhythms of the day. We try to hack sleep with supplements, special mattresses, and white noise apps — yet the simplest change of all is the one we overlook: turning off the lights and embracing real darkness.

Could Living More Like This Be Sustainable?

Now that the power is back, I’m trying to keep some of these habits in place. I haven’t turned the television on once. I light a candle in the evening instead of flicking on all the lights. I sit with a book instead of opening up another tab or binge-watching something I don’t even care about. It’s not about rejecting modern conveniences, but about reclaiming control over them. Just because something is easy or available doesn’t mean it serves us well.

Many people in the ancestral health and paleo communities speak about aligning with the sun — waking naturally and winding down as the sky darkens. But in a modern home, those cycles are barely relevant unless we make conscious choices to follow them. The power outage inadvertently put me on a natural rhythm, and the benefits were immediate.

Practical Tips for Embracing Lower Tech Evenings

If you're curious about recreating this experience without needing an actual blackout, here are a few ways to reset your evenings naturally:

Switch off screens at least an hour before bed: Replace scrolling with journaling, reading or listening to soft music.
Use candles or amber-toned lamps: These create a softer, more relaxing environment and reduce blue light exposure.
Avoid passive screen time: Turn off the television unless you’re watching something with intention. Background noise quickly becomes an unhealthy default.
Embrace analogue hobbies: Reading, knitting, puzzles, or even simply stretching can be far more restorative than you might expect.
Keep a consistent sleep schedule: Aim to wind down at the same time each night, even on weekends. The routine helps train your body to anticipate rest.

Appreciating What Matters Most

Of course, the return of electricity was a relief. I deeply appreciate hot showers, cooked meals, and laundry that doesn’t pile up endlessly. But it also reminded me that many of the conveniences we think we “need” are actually just habits. We can do without more than we think — and in many cases, our bodies and minds are better for it. A simpler evening routine doesn’t mean missing out. It means regaining peace, quality rest, and presence in the moment.

If you’ve been struggling with your own sleep, energy levels or screen fatigue, perhaps it’s worth experimenting with your evening setup. Try dimming the lights, skipping the nightly streaming, and slowing the pace. You don’t need a power outage to find a better rhythm — just a little intention and curiosity.

Are you a severe night owl LSPD late sleep phase disorder insomnia

Are you an extreme night owl?

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In my quest to understand more about my slow metabolism, I've been looking more and more at my circadian rhythms.

I've always been a night owl and tend to come alive late at night becoming super productive and creative, when everyone else is asleep. When I've worked long hours in the city – and had to get up early, I would often try to go to bed at a sensible time. But I’d just lie in bed feeling wide awake and frustrated that sleep didn't come. Until much, much later.

When you Google struggling to sleep, you come up with lots of hits for insomnia. Insomnia didn't quite feel right, but what else could it be? Insomniacs often wake up in the middle of the night and struggle to get back to sleep. Once I'm asleep, I don’t wake up until my sleep is abruptly ended by an alarm, or I have the rare luxury of waking up naturally.

I noticed when I wasn't working, and was able to follow my natural routine, I'd eventually feel tired in the early hours of the morning, and wake up around 11:34am. When I say around, I mean precisely. Every single day. So I was getting a decent 8 or so hours sleep. It just wasn't at a socially acceptable time. Doesn't sound so much like insomnia.

It has a name?

After researching this further, I eventually found out about other people who sleep like this too. And it has a name: Delayed Sleep Phase Disorder (DSPD – but most definitely not to be confused with the other DSPD – Dangerous and Severe Personality Disorder). DSPD is exactly what I have been experiencing. A complete shift of the socially acceptable sleeping time several hours to the right. Core body temperature, hormones, alertness, energy levels – all happening at the “wrong” time.

Jetlag reset

I recently travelling halfway round the world from Australia to the UK. I had expected to be able to use jetlag to my advantage and “reset” my sleep times. The first few days it all went to plan, I’d be unable to fight off the tiredness by 8pm – and would be wide awake by 5am. But, after just a few days I fell back into my middle of the night to 11:34am routine. After researching DSPD, this seems to be the same issue across the board. Changing time zones is not a fix.

Curing DSPS?

It’s all quite gloomy on most sites, as many people believe there is no cure. They suggest getting a job to fit in with your natural sleeping times, rather than trying to work a conventional job with a 6am alarm call. The most common “cure” recommends you force yourself to stay up for an extra hour or two each night, with the idea being that after a few weeks you could stop adding on the time when you get to your preferred new bedtime, perhaps 10pm? But that seems like a bit of a hard core solution. In the middle of that transition you’d be sleeping over the entire daylight hours. That can't be good!?

My solution

Over the last few weeks, I've been trying out my own method of solving this – and I've made some really good progress.

The answer seems to be in Circadian Rhythms. We get our cues from daylight as to what time of day it is, and crucially the early morning sun is completely different to late afternoon sun. There is far more blue light in the mornings, which I simply never got to see. Also at night, all the artificial street lights come on, TV’s, computer screens, smartphone – and we’re bathed in artificial blue light signalling to our brain that it’s morning and we should be at the peak of our alertness!

So it was clear to me that I needed to get natural sunlight as early as possible in the mornings. As soon as I wake up, I now head straight outside, barefoot, and walk for about an hour. I've also stopped wearing sunglasses, to make sure I'm getting as much natural light in as I possibly can, particularly in the first half of the day. After sunset, I try to reduce artificial blue light as much as I can.

Whilst I'm not at conventional sleeping hours yet, I am definitely slowly shifting my times to the left. I'm starting to feel sleepy earlier and waking up naturally quite a lot earlier too. The biggest improvement has been my energy levels. I feel so much more alert and energetic during the morning and daytime. I'm also feeling a lot warmer during the day, which I think is a good indication that I may be on the track to normalising my circadian rhythm.

I'm never going to be an “Early Bird” naturally waking up at 5:30am everyday, weekend or weekday. But I hope to be able to shift my sleep and waking hours to something far more reasonable – and in turn increase my daytime metabolic rate and energy levels.

I’d love to hear more about your natural sleeping patterns in the comments, below. Are you a severe night owl (DSPD) too? Do you just live with it, or have you had any success in changing it? Any nuggets of information you have on circadian rhythms – I’d really like to hear!

Are You Suffering From Adrenal Fatigue?

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Tired, washed out and exhausted, even when you had enough sleep? Feeling tired, weak and incapable of doing things? Could you be suffering from adrenal fatigue?

What are the adrenals?

The adrenals are like two caps on top of the kidneys which play a key role in the endocrine (hormonal) system. They produce more than 50 different hormones, such as adrenaline (epinephrine), noradrenaline, cortisol, progesterone and testosterone. These hormones are involved in energy production, water-salt balance, blood pressure, metabolism, heartbeat, liver function, the immune system, blood sugar level, fat storage and dealing with stress.

When we’re under stress, the adrenals should react by releasing adrenalin and noradrenalin to cope with physical danger, typically called the ‘fight or flight’-reaction. Whenever the ‘danger’ is gone, the adrenals make sure that the hormone levels are back to normal. Cortisol is produced in this situation and the release of DHEA is suppose to ‘un-stress’ the body.

And, who isn't faced with stress these days? Work, family, pressure from friends and our eating pattern put us under constant stress. This stress on the mental, physical and emotional levels, ensure that the adrenals are constantly overloaded with the amount of hormones they have to release. When these processes are prolonged, the adrenals can become exhausted; adrenal fatigue. We start to feel tired and are not able to cope with whatever comes our way any more.

Symptoms of adrenal fatigue

Because the adrenals play such an important role in the endocrine system, the symptoms of adrenal fatigue are expressed in various forms. This long list makes it more than clear that the right balance of hormones is crucial to us.

Appetite for salt
Hypoglycemia
Dizziness
Sleeping disorders
Inflammations
Headache
Unstable blood sugar
Excessive thirst and urge to urinate
Swellings
Hemorrhoids
Varicose veins
Bad digestion
Heart disorders
Asthma
Infections
Behavioral and memory problems
Allergies
Hyperpigmentation

Some other symptoms are

Mood swings
Irritation
Low energy level
Depression
Painful body parts
Low blood pressure
Anxiety attacks
And many more…

What to do if you're suffering from adrenal fatigue?

Change your nutrition! When you have adrenal fatigue, the time you eat becomes very important. You need to keep the cortisol in your blood at the right level. If you don’t have the right amount of cortisol in your blood, it’s hard for your body to keep the right glucose levels. The result of this could be hypoglycemia.

People with exhausted adrenals often tend to choose the foods and drinks which give them energy at the expense of the adrenals, such as fast food, soft drinks and coffee. The fats in fast food are the wrong fats, the carbohydrates are often refined and the nutritional value is low. This way they withhold their body of the nutrients it needs more than ever, to function and recover. And this will make the adrenals more and more exhausted.

Eat immediately when you get up, to refuel your body. This is not the time for intermittent fasting.

Eat a strict Paleo diet, with enough protein, healthy fats, unrefined carbohydrates, vegetables and enough fruits. You may choose to experiment with increasing your carbohydrate intake in the form of things like pumpkin and sweet potato.

Stress is a huge factor, with sufferers of adrenal fatigue simply trying to do it all. When trying to heal, it’s really important to reduce stress, and take time out to meditate and relax.

Have you suffered from adrenal fatigue? What helped you to heal? Please share your stories and tips in the comments below, and help someone out!

Practical Daily Strategies for Supporting Your Adrenals

Once you suspect adrenal fatigue, or you’re actively recovering from it, your daily routine becomes critically important. By building intentional practices into your day, you can support your adrenals and gradually restore your energy levels. The Paleo lifestyle is a fantastic starting point, but it often needs to be fine-tuned for those dealing with adrenal dysfunction.

Prioritise Consistency in Meals

Instead of focusing solely on what you eat, it’s also crucial to be mindful of when and how you eat. Don’t skip meals, and avoid long gaps without food. Eating every 3–4 hours can help regulate blood sugar and support cortisol rhythm. Your meals should always include a source of protein, a healthy fat, and a portion of slow-digesting carbohydrates, like sweet potato or butternut squash. These choices help to nourish your body steadily throughout the day.

Start the Day Right

Unlike those with strong adrenal function who may thrive on intermittent fasting or coffee first thing in the morning, those with adrenal fatigue typically need to eat within 30 minutes of waking up. Choose a nourishing breakfast such as eggs with sautéed spinach and pumpkin, or a bowl of slow-cooked lamb with roast vegetables. Avoid caffeine in the first hour of waking; this gives your natural cortisol levels a chance to rise as they’re meant to.

Move Gently and Purposefully

Exercise is often touted as the ultimate stress-reliever—but for those with adrenal fatigue, too much intensity can backfire. Ditch the HIIT workouts, long-distance running and overtraining. Opt instead for gentle walks in nature, restorative yoga, stretching, or short bodyweight workouts. Once your energy stabilises, you can slowly build back to more intense forms of movement if desired.

Manage Your Exposure to Stress

Modern life is full of chronic, low-level stressors—from the blare of devices to looming work deadlines and family obligations. While we can’t eliminate stress entirely, we can actively manage it. Prioritise sleep by keeping a strict bedtime routine and limiting screen time in the evening. Try deep breathing exercises, journaling, or guided meditations to shift your nervous system into a state of rest and repair. Even 10 minutes a day can make a meaningful difference over time.

Adaptogens and Natural Support

Some people turn to adaptogens—herbs like ashwagandha, rhodiola, or licorice root—to help modulate stress response and support adrenal function. These herbs may offer gentle support, especially when used in conjunction with lifestyle changes. However, always speak to a practitioner before introducing supplements, especially if you’re on medication or have pre-existing conditions.

The Role of Sleep

Sleep is perhaps the most important—and underrated—component of healing adrenal fatigue. Aim for at least 8–9 hours of uninterrupted sleep per night. If you struggle with falling or staying asleep, make your bedroom a sanctuary: darken the room completely, keep it cool, avoid screens before bed, and try magnesium or a calming herbal tea in the evening.

Track and Reflect

Adrenal fatigue recovery is not always linear. Some days will feel better than others. Keeping a journal of your energy levels, food intake, sleep, and stressors can help identify patterns and guide your progress. You may start to see that you’re consistently more fatigued after a certain activity or meal—this information is gold when it comes to fine-tuning your recovery plan.

When to Seek Professional Help

If your fatigue persists despite lifestyle changes, it may be time to consult a functional medicine practitioner or naturopath who can run specific tests (like salivary cortisol or DUTCH testing) to evaluate your hormone levels. They can also help uncover any underlying causes such as thyroid imbalances, gut infections, or nutrient deficiencies that might be contributing to your exhaustion.

You’re Not Alone

Finally, it’s worth remembering that adrenal fatigue—while frustrating—is common, especially among busy adults trying to juggle work, family, and health. The more we speak about it, the more we can support one another on the path to recovery. Sharing your story might just help someone else recognise their own symptoms and start the healing process.

Have you made any changes that helped you regain your energy? Do you follow a specific Paleo plan for adrenal support? Add your experience in the comments – your journey could inspire someone else to take their first step toward wellness.

Is Your Bed Bad For Your Health?

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Sometimes the simple things that we use in our everyday routine are things that we don’t think twice about – but can be very dangerous. Even more frustrating, when you follow an otherwise health Paleo lifestyle. Have you ever given any thought to the mattress that’s beneath you as you sleep each night?

Mattresses are often made with ployurethane foam (petroleum based material that emits formaldehyde), formalize (which is linked to asthma and lung cancer), and boric acid (roach killer). Formaldehyde is highly toxic and classified as a probable carcinogen. If you have a mattress like this, when you go to bed at night, you are lying in these chemicals. Mattress companies often claim that they have the best mattress – and they mainly focus on comfort. You will see several commercials advertising that their mattress will adjust to your back and help you get a better night sleep, but they never really mention just how clean and non toxic their mattress is, do they?

In 2005 a memory foam mattress was sent in to be inspected and the lab was able to find 61 different chemicals used in the mattress. Comfort doesn’t mean anything if you are lying in a pile of dangerous chemicals.

What are some of the things that these harmful chemicals can cause?

It has been reported that a toxic mattress can cause respiratory problems, reproductive toxicity, allergies, asthma, SIDS, and many more complications. It’s scary to think that going to bed could be a dangerous activity!

Why would companies add these chemicals? They add them because they are flame retardants. In the 60’s, governments insisted that mattresses had to include flame retardants – and they had to pass flammability tests. It wasn’t such a huge problem when they first passed the law, but now companies are using more and more dangerous chemicals. Arlene Blum, a biophysical chemist stated “Instead of adding new fire retardant chemicals that may ultimately be shown to cause health problems, we should be asking whether we need to use these chemicals or if there are other ways to achieve equivalent fire safety.”

The mattresses that are being made today, especially some of the popular memory foam mattresses are considered to be more dangerous than the ones that were made within the past 50 years.

So what can you do about you mattress?

There are some companies that make organic natural mattresses. Before purchasing a mattress you want to triple check what exactly is in it. Some companies claim that they have a natural organic mattress – but are not willing to back it up. Companies have slowly started to realise the dangers that their mattresses are causing and are changing the chemicals that they are putting in mattresses – but this is not happening fast enough.

You are far better off getting a safe organic mattress. There are companies that sell mattresses that are completely natural and toxin free. Organic wool has natural fire resistant properties and it has been successfully used to pass flammability tests.
When you lie down to sleep at night the last thing you need to worry about is if it is safe or not. Night time is when you need to relax both mentally and physically. Don’t let your mattress ruin your health!

What type of mattress do you sleep on? Will you buy an organic mattress when you replace yours?

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Grounding: When Did You Last Connect with Nature?

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Have you heard of grounding, or earthing? Perhaps you already do it – maybe without even realising? It might sound a bit new age and made up, but the more I've read about it – and tried it – the more sense it makes.

Earthing is where you allow you your body to be in direct contact with the Earth. You can do this by walking around barefoot, sitting outside outside on the lawn or the sand, or sleeping under the stars (in direct contact with the Earth). Advocates of grounding recommended you do it for at least 30 minutes a day for optimal benefits.

So many people wake up in a high rise house, put their shoes on, drive to work, sit at a desk all day in an insulated office block, drive home – and repeat. Even exercise is often exclusively done indoors in a gym. How many people go weeks without any direct contact to the Earth? Our ancestors walked barefoot and slept on the ground – very different.

The idea behind grounding, is that the Earth has a negative charge. When a person, with an excessive negative charge, walks around in contact with the Earth, the excess of electrons will supposedly be absorbed by the Earth’s surface. By balancing out your body chemistry using the earth, the idea is that you will feel more relaxed and at ease – and with improved sleep.

There are (of course!) lots of companies who have jumped on the grounding/ earthing bandwagon to produce artificial products to mimic the effects of earthing. You can get a grounding mat to put under your desk at work, or earthing sheets, to have the same effect as sleeping on the ground. However, with it being so easy to connect to the Earth naturally, why fake it? The only exception to man made products, that I would put in this category is barefoot shoes. Barefoot shoes like Vibram Five Fingers (VFF’s) are a great way to safely walk around, without worrying about stepping in something you shouldn't.

It doesn't have to be a huge thing to schedule in your day. Find ways to incorporate earthing with what you already do in your daily life. If you enjoy walking, then walk along the beach barefoot. If you write on a daily basis or read, then just change your environment and enjoy doing those activities while sitting on grass. If you just want some time to relax in your day go outside and enjoy nature for a while.

Whether or not you agree with the science behind earthing – you have to agree walking around barefooted in cool grass feels great?

There are several benefits of earthing/grounding that you won’t discover until you get outdoors and take your shoes off!

Do you regularly connect with the Earth? Does it make you feel better? Please share your experiences in the comments below!

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Is Blue Light Ruining Your Sleep?

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How is your sleep? If you’re struggling to get to sleep – or to get a decent amount of sleep, have you though that the problem might lie with your circadian rhythms? And that exposure to blue light may be messing up your circadian rhythms?

How we’re supposed to sleep

If you go camping, away from towns and cities, you might have noticed you get tired much earlier than you would do normally? When the only light after dark comes from a campfire, the signal to your body to produce melatonin, the sleep hormone. As soon as the sun rises the next morning, melatonin production slows down, telling your body it is daytime – and time to wake up and get going. For this reason light is absolutely crucial to your bodies internal body clock. The incredible range of sleeping potions on sale is surely proof at how widespread sleeping problems are.

Unfortunately the unnatural, man made lights that we all rely on, give off the same lights as the sun – signalling to our bodies that it is daytime. And most definitely not time to sleep. Blue light is everywhere; household lights, your computer, ipad, laptop, tv,street lighting, alarm clocks – it is hard to escape blue light. As well as messing up with natural sleeping patterns, excessive blue light exposure is also linked to increased cancer risk and an increased chance of obesity.

How can we escape blue light?

Fortunately there are measures you can take to limit your exposure to blue light:

After sunset, turn off all bright lights in your house (use candlelight or orange or red light bulbs)
Stop using electronics after dark…
…But if you must use your computer after dark, install the free f.lux program to minimise blue light
Make your bedroom as dark as possible, install blackout blinds (or go for the cheap option and stick card against the windows at night)
Sleep with an eye mask
Go one step further and wear blue light blocking glasses after dark (with orange, amber or red tinted lenses)

Other Disruptors to Circadian Rhythms

While blue light is one of the most significant disruptors of melatonin production, it’s not the only factor influencing your circadian rhythm. Stress, inconsistent sleep-wake times, lack of daylight exposure, shift work, and even poor meal timing can all throw your internal clock out of sync. To optimise sleep, it’s important to take a holistic view of your lifestyle — not just your bedtime routine.

One of the lesser-known issues is inconsistent wake times. If you sleep in on weekends and wake up early on weekdays, your body struggles to anchor a regular rhythm. This “social jet lag” can leave you feeling tired, moody, and foggy — even if you technically got enough sleep the night before.

The Role of Morning Light

Just as reducing blue light exposure at night is crucial, seeking bright light in the morning is equally important. When sunlight enters your eyes within the first hour of waking, it sends a powerful signal to your brain to suppress melatonin and start producing cortisol — the hormone that gives you energy and alertness to begin your day.

Ideally, get outside for 10–15 minutes shortly after waking. Even on cloudy days, outdoor light is significantly brighter than indoor lighting. If that's not possible, consider investing in a full-spectrum light therapy lamp to mimic natural light indoors.

The Sleep-Temperature Connection

Did you know your body temperature needs to drop slightly for you to fall asleep? Exposure to artificial light, heavy meals, or evening workouts can elevate body temperature, making it harder to wind down. Creating a cool, dark sleep environment can help send the right signals to your brain that it’s time to rest.

Set your bedroom temperature between 16–19°C, and avoid hot showers or baths immediately before bed unless you finish them at least an hour before lights out. Some people find success using cooling mattresses or bamboo sheets that help regulate body temperature through the night.

Movement, But Not Too Late

Exercise is one of the most effective tools for promoting deep, restorative sleep. It helps balance stress hormones, improves insulin sensitivity, and increases time spent in slow-wave sleep. However, timing matters. Vigorous training too close to bedtime can leave you feeling wired and restless, especially if it raises your core temperature or stimulates the nervous system.

Try scheduling your workouts earlier in the day. If evening is your only option, opt for gentler activities such as walking, stretching, or yoga. These can help release tension and promote relaxation without spiking adrenaline or cortisol levels.

The Sleep Impact of Late-Night Eating

Another underappreciated factor in poor sleep is late-night eating. Consuming meals too close to bedtime can disrupt digestion, raise body temperature, and even affect insulin and melatonin production. While this is often overlooked, circadian biology research shows that our metabolism follows a daily rhythm — and eating late can confuse your internal body clock.

To support better sleep, try to finish your final meal at least two to three hours before bed. If you’re genuinely hungry later in the evening, opt for a small, protein-rich snack rather than something sugary or high in carbohydrates. Avoid alcohol and caffeine as both interfere with sleep quality and your ability to reach deeper sleep stages.

Natural Sleep Promoters

If you’ve optimised your light exposure and sleep environment and still struggle to fall or stay asleep, there are natural remedies that can support your efforts. While they’re not a substitute for good habits, the following options may help smooth the transition into sleep:

Magnesium: A mineral known for promoting muscle relaxation and calming the nervous system. Magnesium glycinate or citrate forms are often recommended before bed.
Herbal teas: Chamomile, lemon balm, and passionflower teas can be soothing and support natural sleep onset.
L-theanine: An amino acid found in green tea, known to promote alpha brain waves and help reduce anxiety without drowsiness.
Glycine: An amino acid that may help lower core body temperature and promote sleep quality when taken before bed.

Creating a Calming Sleep Ritual

One of the most powerful ways to signal your body that it’s time to sleep is to create a consistent, soothing bedtime routine. This doesn’t have to be elaborate — the goal is to unwind, unplug, and prepare your mind for rest. Here are a few ideas to incorporate into your nightly routine:

Dim lights at least an hour before bed
Put away screens and opt for a paper book or journal
Use essential oils like lavender or cedarwood for their calming effects
Take a few minutes to stretch, breathe deeply, or meditate
Write down a few things you’re grateful for to shift your focus to the positive

Final Thoughts on Supporting Circadian Health

Our modern environment is filled with challenges to good sleep — artificial light, stress, irregular routines, and constant stimulation. But by understanding how circadian rhythms work and making a few targeted changes to your daily habits, you can dramatically improve your sleep quality without relying on medications or sleep aids.

Good sleep starts the moment you wake up. Anchor your day with morning light, move your body, eat nourishing foods at regular times, and give yourself permission to wind down in the evening. Over time, these small actions can lead to profound changes in your energy, focus, mood, and overall health.

If blue light has been disrupting your nights, now is the perfect time to reset your routine and prioritise rest — your body and brain will thank you.

How well do you sleep? Do you limit your exposure to blue light after sunset? I’d love to hear your sleep tips in the comments below!

Magnesium

11 Comments

I spend a lot of time reading about various supplements, trying to work out what I should or shouldn't take. I really don’t like the idea of taking supplements – it’s not exactly a Paleo activity we've evolved to do! However, I know it is a lot harder not to get all of the micro nutrients we need today than ever before. Mineral content in soils is severely depleted due to modern farming methods, meaning the produce that grows in that land and animals grazing on the land are also far lighter on mineral content. I've been especially interested in Magnesium.

I'm fairly sold on taking Vitamin D3 and fish oil, but after reading “The Magnesium Miracle” and researching the mineral, I recently decided to buy some Magnesium Citrate.

I had a lot of blood work done recently and whilst I don’t appear to have a Magnesium deficiency my magnesium mmol/L levels look to be lower than desirable. Magnesium is an essential mineral involved in so many of the biochemical processes in the body, it is claimed to help with sleep, stress and help regulate blood sugar levels. It's role in insulin sensitivity is especially interesting to me, with my current weight loss objective.

There are so many different types of magnesium supplements – I found magnesium oxide, magnesium hydroxide, magnesium carbonate, magnesium citrate, magnesium lactate, magnesium chloride, and magnesium sulfate! I decided to try Magnesium Citrate as apparently it has a better bio availability, which means it should be better absorbed. I believe this is the same form as found in the ‘Natural Calm” brand.

A lot of people get magnesium through skin absorption, either by bathing in Epsom Salts or apply magnesium oil – I might try this route in the future, but for now, I'll see how I fair with the supplement. There are food sources of magnesium, such as green vegetables, bone broths, almonds and fish – but to achieve reasonable levels I'd have to eat such high amounts from the food source, that I don't think it would be realistic at the moment.

Why Modern Lifestyles Deplete Magnesium

Even when we try to eat a clean, nutrient-rich Paleo diet, magnesium depletion can still be a concern. Chronic stress, intense exercise, high caffeine intake, and poor sleep all contribute to the body using up more magnesium than usual. Add to this the consumption of sugar, alcohol, and medications like antibiotics or diuretics, and you’ve got the perfect recipe for deficiency. Unfortunately, these lifestyle factors are all too common in today’s world — even among health-conscious individuals.

Magnesium is used in over 300 enzymatic reactions in the body, playing a crucial role in energy production, nerve function, muscle relaxation, and maintaining healthy blood pressure. When magnesium is lacking, symptoms can include fatigue, anxiety, headaches, muscle cramps, insomnia, and even heart palpitations. What’s alarming is that these symptoms are often written off as “normal” parts of modern life — rather than potential signs of deficiency.

How to Spot Subtle Signs of Magnesium Deficiency

Blood tests aren’t always the best way to assess magnesium levels, since only about 1% of the body’s magnesium is found in the blood. Many people with “normal” lab results may still be functionally deficient. Subclinical symptoms can give better clues:

Frequent eye twitches or facial muscle spasms
Difficulty getting to sleep or staying asleep
Tension headaches or migraines
Restless legs at night
Unexplained anxiety or feelings of overwhelm
Muscle soreness or tightness, even after gentle exercise

If you’ve been struggling with any of these, it’s worth exploring whether magnesium might help. As always, it’s important to discuss this with your practitioner — especially if you have any medical conditions or take prescription medications.

Comparing Magnesium Supplement Types

Not all magnesium supplements are created equal. Some forms are poorly absorbed or are more likely to cause digestive upset. Here’s a quick breakdown of some of the more common types:

Magnesium Citrate: Highly bioavailable and commonly used for general supplementation. Can have a mild laxative effect at higher doses.
Magnesium Glycinate: Bound to glycine, a calming amino acid. Great for sleep, anxiety, and those with sensitive stomachs.
Magnesium Malate: Often recommended for muscle pain and fatigue, as malic acid supports energy production.
Magnesium Threonate: A newer form that may cross the blood-brain barrier more effectively — good for cognitive function.
Magnesium Oxide: Common but poorly absorbed. Typically found in cheaper supplements and best avoided for therapeutic use.

If you’re new to magnesium, starting with magnesium citrate or glycinate is a smart and gentle introduction. Be aware that dosages vary widely, and more is not always better. Some people thrive on just 200–300mg a day, while others benefit from closer to 500mg — depending on lifestyle and stress load.

Timing and Dosage Tips

Magnesium is best taken in the evening, as it naturally supports relaxation and can enhance sleep quality. Taking it with food can help improve absorption and reduce any risk of digestive discomfort. If you notice a laxative effect, you may be taking too much at once — try splitting your dose throughout the day or switching to a gentler form like glycinate.

Topical magnesium (magnesium oil or Epsom salt baths) is a great option if you don’t tolerate oral supplements well. Transdermal absorption bypasses the digestive system, making it ideal for those with sensitive stomachs or malabsorption issues. Magnesium chloride is the preferred type for topical application due to its high absorbability and minimal irritation.

Magnesium and Sleep

Many people report the most noticeable benefits of magnesium in the form of better, deeper sleep. It helps regulate melatonin and the parasympathetic nervous system — the “rest and digest” side of our autonomic system. If you struggle to fall asleep or wake up feeling unrested, magnesium may be a helpful part of your evening routine. Combine it with a screen-free wind-down hour and a herbal tea like chamomile or passionflower for maximum effect.

How Magnesium Supports a Paleo Lifestyle

For those of us following a Paleo approach, magnesium is one of the few nutrients that may still need a helping hand. While a whole food diet removes many of the processed culprits that deplete magnesium, soil quality today just isn’t what it was a few generations ago. Even with plenty of leafy greens, nuts, seeds, and bone broths, you may not be getting the levels your body needs to thrive — especially if you’re physically active or juggling a high-stress lifestyle.

Magnesium also supports insulin sensitivity, making it especially helpful for those on a fat loss journey or anyone managing blood sugar issues. By assisting glucose uptake into cells and helping regulate insulin, it plays a role in energy balance and metabolic health. It also complements other Paleo-focused nutrients like vitamin D3 and omega-3 fats, amplifying their effects.

Final Thoughts

While supplementing should never replace a nutrient-dense diet, magnesium is one of the few additions that many people can genuinely benefit from. Whether you’re after better sleep, less stress, improved energy, or muscle recovery, it’s worth experimenting with a high-quality magnesium supplement — or topical form — and observing how your body responds.

As always, the Paleo philosophy is about tuning in to your body, supporting it naturally, and using what works best for your unique needs. If magnesium helps you sleep more deeply, feel more grounded, and recover more quickly, then it’s a valuable part of your modern ancestral toolkit.

Do you supplement with Magnesium? Interested to hear what benefits – or even downsides you've experienced with Magnesium supplementation!

sleeping pills tablets awake paleo diet health wake up-min

Sleep! Wake Up!

9 Comments

Tired and lacking in energy during the day – then wide awake at night? I wonder how many people opt to take a pill for that?

It struck me as completely ridiculous, when I saw how many sleeping tablets and “stay awake” (anti sleeping?) pills I saw in the pharmacy recently. They're even stocked right next to each other (though thankfully they didn't have a “buy sleeping pills, get caffeine pills free” offer). I can't help but think relying on pharmaceuticals to enable your body to rest and repair – and then again to enable you to function during the day is a recipe for disaster. As well as the start of a chain of reliance on drugs to sleep – and then wake up.

Where the tiredness after lunch is a result of a huge sugar crash (thanks to a refined carb-heavy lunch), surely adding caffeine pills into the mix is only going to make things a whole lot worse?

I also wonder how restorative a sleeping pill induced sleep is compared to a natural sleep?

When people struggle to sleep and stay awake at appropriate times, this is surely a clear sign that behavioural changes are needed (change of diet to Paleo, getting up earlier, reducing stress and exercising perhaps?). Behavioural changes aren't a quick thing, but surely they are a better long-term plan than taking one pill to counter act the other pill!

Why Quality Sleep Matters More Than You Think

Sleep is not a luxury — it’s a non-negotiable biological need. Yet in our fast-paced, convenience-driven world, it's often the first thing we compromise. Instead of investigating the root cause of poor sleep or daytime fatigue, many turn to pills as a quick fix. But the body isn’t designed to function on borrowed time and artificial stimulation. Deep, natural sleep allows for hormonal regulation, memory consolidation, muscle repair, and immune function — all essential for optimal health.

Common Modern Sleep Disruptors

Our sleep issues often stem from the way we live, not from a medical imbalance. Here are just a few culprits contributing to the widespread sleep and energy crisis:

Artificial Light Exposure: Screens and LED lighting in the evening disrupt our melatonin production, confusing the brain about when to wind down.
Late Meals & Sugar Crashes: Eating refined carbs or sugary snacks late in the day causes blood sugar spikes and crashes, leading to disrupted sleep and sluggishness the next day.
Overstimulation: Scrolling through social media, watching intense TV shows or tackling work emails late at night keeps the brain in a heightened state of alertness.
Stress: Unresolved emotional stress raises cortisol levels, keeping us in a fight-or-flight state — the opposite of rest and repair.

What Does a Natural Sleep Pattern Look Like?

Humans are diurnal creatures. Our circadian rhythms are aligned with the sun. When left to our own devices — camping, for instance, away from artificial light — most people naturally fall asleep shortly after sunset and wake around sunrise. This rhythm is governed by light exposure, body temperature, and hormone fluctuations. By ignoring this biological clock, we force our bodies to operate out of sync, often with noticeable consequences.

The Role of Diet in Sleep and Energy

One of the often-overlooked contributors to sleep difficulties and energy slumps is diet. The modern diet — high in sugar, refined grains, and inflammatory oils — leads to erratic blood sugar and hormone imbalances. On the other hand, a diet rich in whole, nutrient-dense foods can support the body’s natural rhythms.

For example, meals that include healthy fats and quality protein can help stabilise blood sugar throughout the day and reduce the post-lunch energy crash. Magnesium-rich foods like leafy greens, almonds, and pumpkin seeds help relax muscles and calm the nervous system. Tryptophan-containing foods (such as turkey, eggs, and nuts) support serotonin and melatonin production, both key to healthy sleep.

Sleep Hygiene for the Modern World

Here are a few small behavioural changes that, over time, can radically transform the quality of your sleep — no medication required:

Dim the lights: After sunset, keep lighting soft and avoid blue light from screens. If you must use devices, consider blue-light blocking glasses or apps.
Create a sleep ritual: Wind down with a consistent pre-bed routine: gentle stretching, herbal tea, a book, or a few deep breaths.
Get morning light: Expose yourself to sunlight within 30 minutes of waking to help set your circadian rhythm for the day.
Consistent wake-up time: Try to wake at the same time every day, even on weekends, to train your body to a steady rhythm.
Limit caffeine: Even if you think it doesn’t affect your sleep, caffeine has a half-life of 6–8 hours. Switch to herbal teas or decaf after midday.

Natural Supportive Supplements (Used Mindfully)

While not a replacement for behavioural change, some natural supplements can provide gentle support without the same risk of dependency or disruption that pharmaceutical pills carry:

Magnesium: Known for its calming properties and ability to ease muscle tension. Best taken in the evening.
L-theanine: Found in green tea, this amino acid promotes relaxation without drowsiness, making it helpful for winding down.
Chamomile: A mild herb that can support sleep onset, particularly in tea form as part of a bedtime ritual.
Glycine: An amino acid that supports core body temperature drop — a necessary signal for sleep onset.

When to Seek Medical Help

If sleep struggles persist even after making consistent lifestyle changes, it’s worth speaking with a qualified health practitioner. Underlying issues such as sleep apnoea, thyroid imbalances, or perimenopause can contribute to poor sleep and should be properly assessed. Addressing root causes — not symptoms — is key to sustainable wellbeing.

Rest is Not Lazy — It's Essential

It’s time to reclaim the idea that rest is productive. In a culture that celebrates exhaustion as a badge of honour, choosing to prioritise sleep is a radical act of self-care. True energy doesn’t come from a capsule or stimulant — it’s generated internally when we give our bodies what they need: nourishment, movement, calm, and sleep.

Reframing the Way We Think About Fatigue

Rather than masking tiredness with caffeine or stimulants, we should start asking: why am I tired? Fatigue is a message, not a flaw. It could be signalling poor nutrition, unresolved stress, low iron levels, inadequate sleep, or simply a mismatch between lifestyle and biology. Pills may drown out the message — but they won’t solve the problem.

The Paleo Perspective on Energy

Living in alignment with your biology is one of the fundamental ideas behind the Paleo approach. Our ancestors didn’t rely on sleeping aids or energy boosters. Their routines revolved around light exposure, natural movement, and nutrient-dense foods — things that many of us can integrate today, despite our modern lives. Going Paleo isn’t about being extreme; it’s about removing the unnatural elements that throw us out of balance and returning to habits that support health at its core.

Final Thought: Pause Before the Pill

Next time you feel the pull to reach for something to help you sleep or perk you up, try pausing. Could your body be asking for something else — sunlight, movement, connection, nourishment, or rest? Pills may offer a temporary override, but your biology still needs what it needs. Choose long-term vitality over short-term stimulation. Your future self will thank you for it.

What do you think? Would you take a pill to sleep, then a pill to wake up?

Sleeping on the Floor?

9 Comments

The more I learn and think about evolutionary health, the more links I find with every aspect of my life.

Since I went from more of a Primal diet, to a strict Paleo diet, my previous sleep problems appear to have completely vanished. I'm now tired in the evenings, fall asleep quickly without even noticing, sleep soundly all night – and wake up before my alarm. This change in sleep has made it very clear what an essential role sleep plays to overall health and well-being. I'm quite convinced that even with a perfect Paleo diet and a great fitness regime, without good sleep it would be impossible to attain optimal health.

This has got me thinking about where and how I sleep. I suspect like you, I sleep on a bed with a big mattress and pillows. This must be very far removed from how our ancestors slept for millions of years!

I've found some great resources on sleeping that suggest the body is under strain being upright all day, and therefore needs the resistance of a hard service to enable gravity to help realign and reshape the body. This makes a lot of sense. Even a relatively hard mattress won’t have enough resistance to enable your bones to realign – where as the ground clearly would. It makes sense that when sunk into a mattress the lungs are not in the same position and have a reduced area – resulting in less oxygen, which is crucial, especially in enabling the body to relax and repair overnight.

I also wonder about the effect on the body’s temperature regulation, of sleeping on a mattress and under covers. Is this another detrimental effect of sleeping on a mattress?

Every time I've been camping and have slept with just a thin foam layer between myself and the ground, I have had a fantastic sleep – but I’ve also woken up very stiff and sore the next morning. Perhaps the discomfort is due to being used to a soft mattress and will reduce after a few days? Perhaps a bit of discomfort is not a bad thing? As with camping, I also slept very well when I travelled to Japan sleeping on hard futons on the floor; again this was not comfortable, but resulted in very rejuvenating sleeps.

Sleep posture also appears to be an important factor to consider, something I've not given much thought to in the past.

I'm therefore planning to conduct a sleep experiment, of at least a week, where I will sleep on the floor each night. I can then compare how I feel each morning, how well rested I am and how my fitness is affected (for example, if it would promote better posture and alignment, I’d expect this to show in my gym sessions).

Have you ever slept on the floor in the interests of your health, or is this a step too far? I’d love to hear your comments on all things sleep related!

Could Sleeping on the Floor Actually Improve Your Health?

More and more people exploring ancestral health are starting to ask a question that once seemed unthinkable: should we ditch our mattresses and sleep on the floor? It sounds radical — but when you consider how little our modern sleep environments resemble those of our ancestors, it starts to make sense.

The average bed today is soft, plush, and loaded with synthetic materials. While it might feel luxurious, research and anecdotal evidence suggest that overly soft sleeping surfaces may interfere with natural spinal alignment, reduce lung capacity due to compression, and even disrupt our ability to regulate body temperature efficiently. That’s quite a price to pay for a comfy mattress.

The Potential Benefits of Sleeping on the Floor

People who experiment with sleeping on the floor often report benefits such as:

Improved posture: Without a mattress to sink into, the body is encouraged to maintain a more neutral alignment.
Fewer aches and pains: Especially in the lower back and neck, once the body adjusts to the new surface.
Better sleep quality: Possibly from more consistent sleep positions or reduced overheating.
Enhanced circulation: Sleeping on a firm surface may reduce compression of arteries and veins.

It’s also worth noting that many traditional cultures — from Japan to various parts of Africa and Southeast Asia — have long slept on firm surfaces like futons, woven mats, or thin roll-up bedding, often reporting no issues with back pain or insomnia.

How to Transition to Floor Sleeping (Without Hating It)

If you’re intrigued but unsure how to start, here are a few tips:

Start with naps or just one night a week. Give your body time to adjust slowly.
Use a yoga mat or thin foam pad to soften the transition from mattress to floor without completely removing support.
Support your joints with folded blankets under your hips, knees, or shoulders if needed.
Experiment with positions – some people do well on their back, others prefer side-sleeping with a thin pillow between the knees.
Stay warm – being closer to the ground can feel colder, so ensure your bedding is adjusted accordingly.

You might find that your body takes a few days to adjust. Just like transitioning to barefoot shoes or a Paleo diet, the discomfort may be part of the adaptation process.

What About Sleep Posture?

Sleep posture is another overlooked part of modern health. Back sleeping with a neutral spine is often recommended, but many floor sleepers report excellent results from side sleeping or fetal-style positions, provided they use minimal or no pillows to keep the neck aligned.

Some floor sleepers also switch to hammocks or Japanese futons placed on tatami mats — options that give you firmness with a bit of give.

Is Sleeping on the Floor Right for Everyone?

Not necessarily. If you have joint issues, specific musculoskeletal conditions, or are pregnant, consult with a health professional before ditching your bed. And always listen to your body. Pain that doesn't improve with adaptation may be a sign you need more support.

Have you experimented with floor sleeping, minimal bedding, or even ditching pillows altogether? What changes did you notice in your sleep quality, posture, or overall wellbeing?

Drop your experience in the comments — and let’s explore whether ancestral-style sleep could be a modern health upgrade worth considering.