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Low Protein? High Protein? Finding the Paleo Balance

In case you didn't already know, dietary protein is essential for human health. Protein is used in the body to build and maintain new tissue such as muscle, hair, nails, skin, bone and blood cells. It is also required to create the enzymes for the body to carry out certain processes, such as the digestion of food; and neurotransmitters, which control your ability to carry out basic tasks (like thought and movement). US dietary guidelines recommend a daily intake of 45g per day for females, and 55g per day for males. In reality, you need much more to maintain optimum health, especially if you’re active. But just how much should you be taking in? And is it possible to consume too much?

Put simply, the amount of protein you need is unique to each individual. For a sedentary person, Many sources recommend around 1g of protein per kilo of bodyweight as a realistic amount needed to maintain lean mass. If you’re more active, you’ll be looking at around 1.5g – and if you’re lifting (and looking to increase lean muscle mass), between 1.8g and 2.0g per kilo of bodyweight is optimal. For example, a 70kg man training three times per week and looking to increase his muscle mass should be targeting between 130g and 140g of protein per day. That’s the equivalent of around 3 eggs, one chicken breast, a handful of almonds and one sirloin steak – so is by no means reaching into the realms of ‘forced’ protein.

Indeed, if protein forms the majority of your caloric intake, then you’re probably consuming too much. Fat should be your main source of energy, with between 15 and 25% coming from protein. Too much protein can create excess toxins in the body, and put a significant strain on the liver and heart. Not ideal.

Chances are, your Paleo diet already features a respectable amount of protein and you’ll probably be achieving your protein ‘target’ without even knowing it. Meat, poultry, fish, eggs, nuts and seeds are all good sources of this macro-nutrient. Amino acids, the building blocks of protein, are found in plants as well – albeit in various quantities. If a food contains all of the ‘essential’ amino acids, then this food is considered a ‘complete’ protein. As plant protein sources are normally lacking in at least one of the essential amino acids, they are usually considered as ‘incomplete’ protein. This is one of the reasons it is hard for vegans to consume adequate protein, and leads to them having to selectively combine foods to achieve a complete amino acid profile.

How Protein Impacts Hormones and Satiety

One of the lesser-discussed benefits of consuming adequate protein is its influence on hormones and appetite regulation. Protein stimulates the release of key satiety hormones such as peptide YY (PYY), GLP-1, and cholecystokinin (CCK), which signal to the brain that you’ve eaten enough. At the same time, it helps suppress levels of ghrelin, often referred to as the “hunger hormone.” This combination can result in naturally reduced calorie intake and fewer cravings between meals — a significant benefit for those looking to manage their weight or curb emotional eating.

Unlike simple carbohydrates, which tend to cause blood sugar spikes and crashes, protein provides more stable energy and keeps you feeling full for longer. This is particularly important if you’re trying to transition away from processed snacks and maintain a steady eating rhythm that supports long-term health goals.

Protein Timing and Meal Distribution

It’s not just how much protein you consume, but also how you distribute it throughout the day that can make a difference. Many people front-load their carbs in the morning and save protein-heavy meals for dinner. However, research shows that evenly distributing protein across all meals improves muscle protein synthesis and supports lean mass retention — especially important as we age.

Aiming for 20–40g of protein at each main meal is a good general guide. For example:

Breakfast: Eggs with smoked salmon or leftover meat and avocado.
Lunch: Grilled chicken thighs over a mixed salad with olive oil and nuts.
Dinner: A beef stir-fry with seasonal vegetables and a side of sweet potato.

If you’re not hungry in the morning or prefer a light start, a protein-rich smoothie with egg yolks, collagen, or almond butter might be a useful option.

Ageing and the Importance of Protein

Protein requirements can actually increase with age. As we get older, we naturally lose muscle mass — a process known as sarcopenia. This can impact strength, balance, and independence. Consuming adequate protein, along with strength-based exercise, is one of the most effective ways to combat this decline.

Older adults often experience reduced appetite, making it all the more important to prioritise nutrient-dense foods at every opportunity. Bone broth, eggs, slow-cooked meats, and soft fish like sardines are ideal for older individuals or anyone recovering from illness, as they are rich in protein yet easy to digest.

How Cooking Methods Affect Protein Quality

While sourcing high-quality protein is vital, how you prepare it also matters. Overcooking meat — especially at high temperatures — can damage amino acids and create harmful compounds such as heterocyclic amines (HCAs) and advanced glycation end-products (AGEs). These substances have been linked to inflammation and oxidative stress in the body.

Where possible, opt for gentler cooking methods such as:

Slow-cooking or braising in a broth or tomato-based sauce
Steaming or baking at low temperatures
Grilling over indirect heat with minimal charring

Marinating meat with acidic ingredients like lemon juice or vinegar before cooking can help reduce the formation of these compounds while boosting flavour.

Plant vs Animal Protein: What’s the Difference?

Animal-based proteins — such as meat, fish, eggs, and dairy — contain all nine essential amino acids in the right proportions for human needs. This makes them “complete” proteins and generally more bioavailable, meaning your body can absorb and utilise them more effectively.

Plant-based proteins, by contrast, are often deficient in one or more essential amino acids, particularly lysine or methionine. This doesn’t mean plant foods are inferior, but it does require a bit more planning — especially for those who avoid animal products. Combining legumes with seeds, or grains with legumes (for those who tolerate them), can help achieve a more complete amino acid profile.

However, in the context of a Paleo approach, which typically excludes grains and legumes, animal protein remains the most efficient and reliable way to meet protein needs.

The Bottom Line: Prioritise Nutrient Density

Rather than counting grams or obsessing over macros, focus on eating a wide variety of nutrient-dense whole foods. The best protein sources also tend to be rich in other vital nutrients — for example:

Grass-fed beef: High in iron, zinc, B12 and creatine
Eggs: Contain choline, selenium and fat-soluble vitamins
Sardines: Offer calcium, vitamin D and Omega 3

These foods offer much more than just protein — they support hormone balance, cognitive health, immune function, and cellular repair. When you build your meals around high-quality protein, the rest of your nutrition often falls into place.

Finally, remember that protein needs fluctuate with your activity level, health status, and life stage. If you're unsure whether you're eating enough, keeping a simple food diary for a week can help you identify gaps or patterns — without the need to micromanage every gram.

How do you build protein into your daily meals? Have you noticed a difference in energy, mood, or satiety when your protein intake is higher? Share your experience in the comments below!

Do you Get Enough Cobalt Vitamin B12 paleo diet primal deficiency supplements-min

Are You Getting Enough Cobalt?

Cobalt forms part of the structure of vitamin B12, which makes it an essential dietary mineral. In its inorganic form, cobalt is also an active nutrient for bacteria, algae and fungi, which means that it can help to maintain the balance of the natural bacteria within your body, as well as all of the other bodily functions that it is involved with.

The human body can only absorb cobalt in the form of vitamin B12.

What Does Cobalt Do?

Cobalt is one of the constituent elements of vitamin B12, which makes it essential for us to consume. It is an enzyme catalyst, important for the nervous system and healthy blood cells. Vitamin B12 is also involved with the production of DNA in the body, ensuring that new cells form correctly. Vitamin B12 deficiency can lead to megaloblastic anemia, which makes sufferers tired and weak, and some mental problems, such as mania and depression.

Some cobalt is stored in the blood supply within the body, where it helps iron absorption and the building of red blood cells. One of the signs of cobalt deficiency is high concentrations of iron in the serum. People suffering from anemia can help their condition by increasing their cobalt intake.

Food Sources of Cobalt

Cobalt is available from both plant and animal sources. Some of the best plant food sources are green leafy vegetables and apricots. Organ meats are a better source of cobalt than muscle, so hearts, kidneys and livers are good foods to boost your cobalt intake. Other cuts of meat do contain cobalt, but in lower quantities.

As cobalt is present in vitamin B12, you can also boost your natural resources with foods that are high in this vitamin. Some of these include:

Clams, Oysters and Mussels
Liver
Fish
Beef
Crabs and Lobster
Lamb

Another, possibly surprising, source of vitamin B12 is the human digestive system. When the bacteria in the human gut has a supply of cobalt and certain other nutrients it can produce vitamin B12. In some cases, this could be sufficient to fulfill the dietary requirements.

Problems with Cobalt Intake

It is difficult to overdose on vitamin B12 – as a water-soluble chemical; any excess will generally pass out of the body. However, it is occasionally possible to ingest too much and this can lead to numbness or tingling in the arms or face. Other symptoms include insomnia, anxiety or rashes. High levels of vitamin B12 can exaggerate certain medical conditions, such as hyperthyroidism or mitral valve prolapse.

Cobalt is an essential nutrient that is vital for the health of your body and is a major part of vitamin B12 that is all essential to your health. Make sure you eat enough of the foods that contain these to keep your body in its prime. Eat plenty of red meat and seafood to top up your cobalt levels and you will certainly feet better for it.

How are your mineral levels? Have you ever had them checked?

Where Does Your Fish Come From Australia New Zealand paleo diet frozen-min

Where Does Your Fish Really Come From?

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Living on a great big island surrounded by the sea, I had always assumed the fish sold in Australia would be, well, Australian. If not Australian, perhaps from neighbouring New Zealand?

I was horrified in my local supermarket (the photos are from Coles, but Woolworths was a similar story) to look at the frozen fish on offer – I couldn’t find a single offering of Australian or New Zealand fish! It was also quite hard to even see the origin, as it seemed to be almost hidden on the labelling.

The one pack that had New Zealand fish was “made” in China. I want to eat local fish – and if it’s being shipped halfway around the world (and back) to be “made”, that raises a lot of questions in my mind about the manufacturing process, freshness, control and quality.

The fish in the photo are labelled as being from (or made in) Vietnam, Malaysia, China – or more worryingly just “from local and imported ingredients”. For all the good that last label does, perhaps the local ingredient is the packaging they come in – and imported could mean absolutely anywhere!

Fish is something I’m particularly concerned to source well. After the Fukushima nuclear disaster in Japan, record levels of radiation have been found in local sea life. I just don’t want to eat food that might contain radio active material. A reasonable request?

There are also issues around differing mercury levels in different oceans – and the whole argument around farmed fish and sustainable fish. It is really important to know exactly what you are eating and where it is from.

Ideally we would all catch our own fish, or failing that go to a fish market or monger. But unfortunately, sometimes we’re busy working and need to rely on other sources for our food. For something as simple as fish, I would love to be able to buy local, in my local store – and to be confident about it’s origin, freshness and past!

I’d love to know where you get your fish – and if you’d ever buy frozen? Does the source of your fish worry you, as much as it does me?

How to Choose Better Fish in Australia

If you're trying to eat more consciously, especially within the Paleo framework, fish is one of the most beneficial foods you can include. But that benefit quickly vanishes when the fish you're buying is riddled with unknowns—questionable origins, vague labelling, or long journeys that compromise its quality. So how do you source fish that aligns with both your health values and ethical concerns? Let’s explore the practical steps you can take to ensure you’re choosing better, cleaner, and more sustainable fish.

Understanding Seafood Labelling in Australia

In Australia, labelling laws for seafood are often a source of frustration for consumers. Unlike fresh seafood at a fish market or deli counter, packaged and frozen seafood is not legally required to disclose the country of origin in a clearly visible format. While businesses must include country-of-origin labelling, it’s often in small print or hidden on the back, and processed or mixed-origin products can use vague statements like “local and imported ingredients.” This doesn’t help consumers who want to avoid fish imported from regions with lower safety and environmental standards.

What’s worse is the deliberate opacity in the processing chain. A product might be “caught in New Zealand” but “processed in China,” which raises many questions about how the fish was handled, stored, and altered along the way. If you're buying fish for its health benefits, this convoluted journey could be undermining your intentions.

Why Local and Wild-Caught Really Matters

When it comes to seafood, “local” often means fresher, more transparent, and better regulated. Australia and New Zealand both have strong fisheries management systems and relatively low contamination risks compared to some overseas suppliers. Wild-caught fish from clean waters are less likely to have accumulated heavy metals or environmental toxins like PCBs or dioxins.

Farmed fish, depending on where it's raised, may be fed unnatural diets, treated with antibiotics, and housed in overcrowded conditions. In contrast, locally caught wild fish tend to be richer in omega-3s and free from the harmful additives used in some overseas aquaculture operations.

What to Avoid When Buying Fish

Generic labelling: Avoid packages that say “from local and imported ingredients.” That’s code for “we don’t want to tell you.”
Multiple countries listed: If you see two or more countries mentioned, it often means the fish was caught in one country and processed in another, usually to save money.
“Made in” vs “Product of”: “Made in” often refers to where processing occurred, not where the fish was caught. Always prefer “Product of Australia” when possible.

Best Fish Choices in Australia

If you want to buy smarter, here are some fish varieties that are typically considered safer, more sustainable, and paleo-friendly within Australia:

Australian wild-caught salmon: While rare, it can occasionally be sourced fresh. More often, opt for wild Alaskan if it's available and clearly labelled.
Barramundi: A great Aussie favourite, barramundi is often farmed in Australia under higher standards than imports. Look for “Australian-farmed” on the label.
Flathead and whiting: These are commonly caught in local waters and available fresh at fishmongers or markets.
Sardines: Small oily fish like sardines are often sustainably caught and have lower mercury levels due to their size and short lifespan. South Australian sardines are particularly good.

Tips for Finding Quality Fish Locally

You don’t always need to shop at a high-end fishmonger to find decent fish. Here are some tips for sourcing better fish even when shopping at mainstream retailers:

Shop at the deli counter, not the freezer aisle. You can ask questions and usually find more accurate country-of-origin information.
Check your local farmers’ markets. Coastal regions often have stalls run by local fishermen or co-ops.
Ask your fishmonger. A good fishmonger will always be upfront about the source and freshness of their stock. If they’re vague, it’s a red flag.
Read the fine print. Yes, it’s annoying. But turning over the packet might be the only way to find out where the fish truly comes from.

When You Really Need Frozen Fish

Sometimes, frozen is the only option—especially if you live inland or need something that will keep longer. In this case, your best bet is to choose products labelled “wild caught” and “product of Australia or New Zealand.” Avoid fish that’s been breaded, seasoned, or pre-cooked, as these often include processed oils, wheat, and mystery ingredients.

Vacuum-sealed frozen fish with clear catch information can still be a good compromise. Look for packaging that includes the species name, catch method (like line-caught or trawled), and catch area. If it’s MSC (Marine Stewardship Council) certified, that’s another reassuring sign.

The Bigger Picture: Sustainability and Food Sovereignty

Supporting local fisheries is about more than just your health—it’s about sustainability, employment, and reducing your carbon footprint. Buying Australian or New Zealand seafood helps ensure money stays in the local economy, supports responsible environmental practices, and reduces the food miles your dinner travels.

When we outsource food production to countries with looser regulations, we lose control over quality, labour standards, and ecological impacts. Choosing locally caught fish is a small but powerful way to vote with your dollar for a better food system.

Have You Checked Your Own Freezer?

If you're feeling curious, take a look through your freezer or pantry and see where your fish products really come from. You might be surprised how little you know about their origins. Next time you're at the supermarket, make it a point to compare the labels and see just how much information is being kept vague or hidden.

Real food, like fish, should be simple. It should be something we can trace back to its source, something we can feel good about feeding to our families. The next time you’re shopping, consider this: if you wouldn’t drink water from an unlabelled bottle, why eat fish from an untraceable source?

Are Protein Powders Paleo?

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I've had a few emails recently asking whether protein powders are Paleo – and which ones I would recommend.

Of course, real food is always the best option, but I understand that there are times when a liquid protein “meal” is called for – particularly for people who are crossfitting or lifting weights, perhaps. A post workout meal seems to be the main time people use protein supplements, as they try to replenish the protein and glycogen that they used during their workout.

Real Food Post Workout Protein Options:

Fortunately, there are some quick ways to get a protein hit post workout. Try preparing in advance and taking along with you:

Hard-boiled eggs
Tins of (good quality) fish
Leftover chicken or turkey
Jerky

Whey Protein Powder

A popular form of protein supplement is whey protein. Whey is a by product of cheese making (as in curds and whey), so it is a naturally occurring protein, which contains the proteins beta-lactoglobulin, alpha-lactalbumin, and serum albumin. As whey is clearly dairy, is isn't Paleo, and as it is processed, isn't really Primal either. Whey protein is anti-atherogenic, quick to absorb and is supposed to help with increasing lean muscle mass.

Casein Protein

Casein protein is another milk based protein, but is not as quick to absorb as whey protein.

Egg White Protein

Is another good choice and represents all amino acids

Pea Protein

This is a common vegan protein powder, but is not absorbed as well as animal based protein powders.

Rice Protein

Made from brown rice, this is another vegan protein. Could be a good option is allergic to dairy proteins.

Hemp Protein

This is becoming very popular as another vegetarian/ vegan option, but is also not as well absorbed at the dairy based powders.

Unfortunately, the dairy based protein powders can come from the milk of cows treated with hormones. If you've looked at the ingredients of many powders, you may have noticed artificial sweeteners soy products, and ingredients you can’t even pronounce – not remotely Paleo. For that reason the only protein powder I would recommend (if you feel the need to take one) would be Primal Fuel, from the Primal Blueprint. This is a whey protein, which contains by far the best natural ingredients of any powder I've looked at – and no soy, artificial flavourings or sweeteners.

Do you take protein supplements? I’d love to hear under what circumstances – and which ones you use.

What to Look for in a Paleo-Friendly Protein Powder

When selecting a protein powder that aligns with Paleo principles, it's essential to look beyond just the source of protein. Many powders on the market, even those marketed as “natural” or “healthy,” include hidden additives, preservatives, gums, and sweeteners that are anything but Paleo. The ingredient list should be short, recognisable, and free from synthetic compounds or anything that ends in “-ose” or “-ate.”

A truly Paleo-friendly protein powder should avoid:

Soy protein or soy lecithin
Artificial sweeteners like sucralose, aspartame, or acesulfame potassium
Vegetable oils or canola oil
Gums such as carrageenan, guar gum, or xanthan gum
Fillers, flavourings, and dyes

Instead, look for options sweetened naturally (if at all) with monk fruit, stevia, or coconut sugar. It’s also worth checking if the powder has undergone cold-processing or minimal heat exposure to preserve its nutrient profile, particularly for whey or egg-based proteins.

Collagen as a Paleo Protein Alternative

One increasingly popular protein supplement that’s well-aligned with the Paleo diet is collagen. Collagen peptides are flavourless, dissolve easily in hot or cold liquids, and are incredibly gentle on the digestive system. Unlike whey or casein, collagen is not a complete protein, but it provides a powerful boost of glycine, proline, and hydroxyproline—amino acids crucial for gut health, joint recovery, skin elasticity, and connective tissue repair.

Collagen makes a great addition to morning coffee or post-workout smoothies and complements a diet already rich in muscle meats and organs. Look for grass-fed, pasture-raised collagen peptides, and avoid flavoured versions that often include sweeteners or gums.

Bone Broth Protein: A True Paleo Option

Another excellent option is bone broth protein powder. Made by dehydrating slow-simmered broth from grass-fed bones, this powder offers the benefits of bone broth—collagen, gelatin, glucosamine, and minerals—in a convenient, portable form. It can be used as a savoury base for soups or stews, or added to smoothies for an umami twist. Bone broth protein is especially beneficial for gut repair and joint recovery, making it an ideal post-workout supplement or healing aid during times of high stress or illness.

Should You Use Protein Powder at All?

While it’s tempting to reach for a convenient scoop post-workout, it’s important to ask whether you truly need a protein supplement in the first place. If your diet already includes a variety of high-quality animal proteins—like eggs, fish, poultry, and red meat—you may already be meeting your needs without the need for powdered support.

That said, protein powders can be helpful tools in certain situations:

Post-intense training sessions where food isn’t immediately accessible
For people with reduced appetite or during recovery
During travel, when quality protein is hard to find
As a base for smoothies when time is limited

If you’re relying on protein powder multiple times a day, however, it may be time to reassess your meal planning and look for ways to reintroduce whole food proteins more consistently. Supplements should support—not replace—a real food foundation.

How to Use Paleo Protein Powder Effectively

If you decide to include a protein powder in your Paleo routine, make it work for you by blending it into a well-balanced post-workout shake or meal. Combine it with a source of healthy fat like avocado, coconut cream, or nut butter, and include a handful of berries or greens for added micronutrients and fibre.

Here’s a basic Paleo protein shake formula to try:

1 scoop of clean protein powder (whey isolate, collagen, or bone broth-based)
1 tbsp almond butter or MCT oil
½ cup frozen berries or ½ banana
1 cup almond milk or coconut water
Optional: a pinch of cinnamon or raw cacao for flavour

Blend until smooth and consume within 30–60 minutes after training for optimal recovery and muscle repair.

Protein Powder Red Flags to Watch Out For

When shopping for protein supplements, slick marketing can sometimes disguise a poor-quality product. Watch out for phrases like “proprietary blend,” which often indicates a vague mixture of ingredients with unknown ratios. Be wary of powders that are highly flavoured, brightly coloured, or heavily sweetened—they’re usually masking a low-quality protein base.

Another thing to check is the protein source certification. If you're buying whey or casein, look for labels indicating grass-fed, hormone-free sources. If plant-based, confirm the product is non-GMO and organic where possible.

Final Thoughts on Protein Powders and Paleo

At the end of the day, whether or not you include protein powder in your Paleo lifestyle is a personal choice. For some, it’s a useful tool for convenience and recovery. For others, it may be entirely unnecessary. The key is making informed decisions based on your unique health goals, activity levels, and dietary preferences.

Real food will always be superior when it comes to nutrient density, satiety, and bioavailability. But when you do reach for a supplement, choose one that stays as close to nature as possible. Look at the ingredients, understand the source, and remember that quality matters far more than marketing claims.

Have you experimented with different types of protein powder on your Paleo journey? Let me know what’s worked for you—or what hasn’t—in the comments below. I’d love to hear your experience and any recommendations you’d add to the list.

Potassium & The Paleo Diet

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Potassium is one of the key minerals for the diet and it can offer a wealth of health benefits, when consumed in the right level. Potassium is known to help the nervous system, as it plays a part in ensuring it functions properly. It can also help to strengthen muscles in the body and is a good way to reduce cramps. The correct level of potassium will also help the body to maintain a good water balance and ensure that the main organs in the body function to their optimum levels, including the heart and kidneys. A deficiency of potassium can cause a lot of health issues as it will cause a restriction of these organs and can result in an imbalance of minerals in the body.

People who suffer from heart and kidney problems and are overweight, often have far too much sodium in their diet and very little potassium. The wrong ratio of these two can lead to a range of health problems as, although they work well together to ensure the right nutrients are being taken into the body, sodium levels should be at a much lower level than potassium levels. A diet which is high in salt restricts potassium levels and increases sodium levels, which can be highly detrimental in maintaining a healthy body.

As the Paleo diet is based upon the diet of our Stone Age ancestors, it encourages the consumption of foods with high potassium levels and a limitation on those which contain sodium. Our ancestors managed to get the ratio right, but in a culture where many people live on highly processed and sugar rich foods, potassium levels are much lower than they should be to live a healthy lifestyle. We don’t need a high level of sodium to be healthy, but is important that this is not completely restricted from the diet.

There are many foods which are part of the Paleo diet are not only tasty but are also high in potassium levels, which help to keep our bodies in good working order for as long as possible. Meats such as beef, chicken and pork form the staple of the Paleo diet and these can act as a good source of potassium. There are many fruits which also have high potassium content, including avocados and bananas are well known to have potassium in plentiful supply.

Vegetables can also act as a good source of potassium as can nuts and seeds which are ideal on the Paleo diet to consume as a snack, rather than turning to chips and chocolate. Although it is important to have a diet high in potassium, it is also vital to eat the right amounts and not over consume this mineral. A good way to achieve this in the Paleo diet is to take a note of the contents of food we are in taking, so we know we are getting it right.

As the Paleo diet focuses on eating fresh and unprocessed foods, it is the ideal way to maintain a good level of both potassium and sodium. The ratio should always be much higher in potassium than it is in sodium. If you are eating a lot of vegetables, which is encouraged in the Paleo diet, you can reduce potassium levels by soaking them in water, which can also be done with nuts and seeds. A few simple changes to the diet can be hugely beneficial in reducing the likelihood of suffering from serious illnesses and can also reduce the chance of current illnesses becoming serious. It has been shown that those who suffer from kidney disease can improve the condition by improving consumption of potassium and lowering sodium levels.

An awareness of potassium and sodium levels in the body can go a long way to improving health, no matter when you start to educate yourself on it. The Paleo diet is a good way to achieve the right balance of nutrients and vitamins in the body which will stand you in good stead for a long and healthy lifestyle. In order to function properly, the brain needs to be fed with high levels of potassium which can then affect the rest of the body.

It is all about awareness and knowledge of which foods will support us through our lives and those which will be detrimental. The Paleo diet acts as great support for us to ensure we are boosting consumption of the right foods and lowering those which are unhealthy.

Balancing Potassium and Sodium for Optimal Health

One of the most overlooked aspects of modern nutrition is the imbalance between potassium and sodium. While sodium tends to dominate in today’s highly processed diets, potassium often takes a back seat. This imbalance is associated with increased risk of high blood pressure, stroke, and cardiovascular disease. Fortunately, the Paleo diet naturally supports the ideal ratio of potassium to sodium—helping to reverse some of the damage caused by years of poor dietary habits.

The typical Western diet includes excessive sodium from packaged foods, takeaway meals, and processed snacks. By contrast, the Paleo diet eliminates most of these sodium-laden sources, replacing them with whole, potassium-rich ingredients. This shift alone can significantly improve overall health markers, particularly for individuals at risk of hypertension or kidney disease.

Everyday Paleo Foods That Boost Potassium

While bananas are often cited as the go-to potassium source, the Paleo diet offers many other options that are equally effective—if not better. For instance:

Avocados: Rich in heart-healthy fats and high in potassium, avocados are a versatile Paleo staple that can be added to salads, omelettes, or enjoyed on their own.
Sweet potatoes: Not only are they an excellent source of potassium, but they also provide slow-digesting carbohydrates and fibre.
Spinach and leafy greens: These pack a nutritional punch, offering a high potassium-to-sodium ratio that supports nerve and muscle function.
Salmon and tuna: Fatty fish are not only rich in Omega-3s, but also offer a decent dose of potassium, making them a great option for brain and heart health.
Beets, squash, and mushrooms: These vegetables are often underappreciated but are excellent sources of potassium and other essential micronutrients.

Incorporating a variety of these foods ensures that your potassium intake remains consistent and balanced throughout the week, without the need for supplements or over-reliance on one particular source.

Hydration and Electrolyte Balance

Potassium also plays a crucial role in regulating fluid balance in the body. It works alongside sodium to maintain proper hydration levels, support nerve conduction, and prevent muscle cramps. When you're well-hydrated and consuming potassium-rich whole foods, your body is better equipped to regulate blood pressure and manage electrolyte levels—especially important for active individuals or those living in warmer climates like Australia.

One important consideration for Paleo followers is to remain aware of how certain cooking methods may affect potassium levels. Boiling vegetables, for example, can cause some minerals to leach into the water. To retain more nutrients, consider steaming, roasting, or lightly sautéing your vegetables instead.

Who Should Monitor Potassium Intake?

While the Paleo diet encourages high potassium consumption through natural foods, it’s important to note that individuals with kidney disease or those on certain medications should consult with their healthcare provider before drastically changing their intake. In such cases, potassium levels can build up in the blood, leading to complications. However, for most healthy adults, increasing potassium via food sources—as opposed to supplements—is both safe and beneficial.

A Natural Way to Restore Balance

Ultimately, the Paleo approach to nutrition creates a strong foundation for potassium balance. By removing processed, salty foods and replacing them with fresh produce, high-quality meats, and healthy fats, this way of eating naturally reduces sodium intake and boosts potassium levels—no calorie counting or macro tracking required.

As awareness of the importance of potassium continues to grow, embracing a diet like Paleo could be one of the most effective long-term strategies for managing blood pressure, supporting kidney health, and improving overall wellbeing. With just a few smart food swaps and a back-to-basics approach, you can significantly improve your nutritional balance and support vital functions throughout your body.

Are you including enough potassium-rich foods in your Paleo meals? Let us know your favourite sources in the comments below!

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