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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.

How I Got Control of My Emails

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At the start of the year I was getting over 350 emails. A day. I’d wake up in the morning to over 150, skim through to try to find any important ones, but would rarely make much headway before new ones arrived. I’d keep some unread to read when I had time – which never happened. I’d miss so many important emails because I was drowning in junk. My inbox had thousands of emails just sat there, being added to every day.

What’s the problem with this? I find 95% email are a huge waste of time – they take time away from the important things I need to be doing and are an added stress. And of course, make it so easy to miss those important emails.

Here’s what I did

Got to inbox ground zero

I took out the best part of a day to go through my inboxes, one by one. I have a few different email addresses, so it was not a fun task. But luckily, you’ll only have to put this level of effort in once, it will be easier from this point forward.

Unsubscribe

I was on so many mailing lists, the great ones were missed amongst the ones I have no idea why I was being sent. I made it a point from then on to unsubscribe to every pointless mailing list that was sending me emails. This is now only about 5 a day that I need to keep doing this for (initially it was hundreds each day). I’m now only subscribed to about 20 mailing lists for companies I’m really interested in. Those mailing lists for curtains, home studying, leaflet printing in London, cruises for the over 60’s – bye bye!

Turn of notifications

A lot of the companies and platforms I use were sending me notifications by email. Every time I was mentioned in a tweet, Twitter would email me. Every time I logged onto facebook from a new browser, another email. Every time someone joined a meetup group – sure, send me an email. I systematically went through and disabled all of these notifications – it’s resulted in a huge drop in emails.

Change my folder structure

I used to keep my emails in my inbox – now I keep my inbox as close to zero as I can – and have set up some meaningful folders, that I can organise my correspondence into.

Use my different email addresses properly

I have a lot of different emails, which I use differently. I have an email address along the lines of spam-me-here@gmail.com (not the actual email address ;-)) that I make sure is the only one I use for newsletters and competitions. I have my business email address and I have another that I only give out to friends. This makes it so much easier to be organised.

The three sentence rule

I love this one – I get so many emails every day that are hundreds and hundreds of words long. I used to read an email like this, and feel I’d need to park it and reply with an equally long response when I got time – which never happened. Now I send a maximum of three sentences back. It means I can reply far quicker, instead of never getting round to it – a far better compromise I think.

Templates

I get so many emails very similar in nature – I spend some time setting up templates that would answer the most common emails. This means I can very quickly copy and paste – and get the response out.

I’d love to hear the state of your inbox right now? Do you have any good tips for keeping on top of it?

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Why Meditation Might Be the Best Thing You Do Today

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Have you ever tried meditating? Perhaps you’ve dismissed it as being a bit too hippy and new age? Or wouldn’t know where to start?

Well I’m here to convince you why you should give it a go!

What is meditation?

I really like this description by Jon Kabat-Zinn:

[meditation is] paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment to moment

Why should you do it?

Meditation has been shown to physically change your brain, just 27 minutes a day has been shown to increase grey matter after just six weeks.
Meditation reduces inflammation
Immune function is increased with regular practice
Pain decreases
It increases happiness whilst lowering depression, stress and anxiety
It enhances compassion and emotional intelligence
It allows you to control your emotions far better
Your focus and attention span will increase with Meditation practice
Your memory will also improve
If you have any type of sleep issues, there is a lot of evidence suggesting a mediation practice could make a substantial difference

But how?

It’s definitely not easy, but you can start right now. The more time you spend practicing, the better you’ll get at it, and the more you’ll benefit. You don’t need anything to start, nor do you have to sit in a funny position or chant or spend the whole day doing it. Even if you only have ten minute spare, that will be a perfect place to start.
There is an old Zen saying:

“You should sit in meditation for 20 minutes a day, unless you are too busy, then you should sit for an hour.”

I find the best way to start is to sit somewhere quiet, where you won’t be interrupted. You want it to be light and airy – the aim here is not to fall asleep. I repeat: You do not want to fall asleep! Sit comfortable and focus on your breath. As you breathe in, notice the sensation of the air entering your nose. Notice the breath as you pause before you exhale. As you exhale, again, notice the sensation of the warm air leaving your body.

Thoughts will keep entering your mind, but the trick is to not chase these thoughts. Let them enter your mind and let them exit, without taking part. I like to think of it like a blue sky with lots of balloons. As a balloon (a thought) comes into your vision (awareness), instead of taking hold of the string, just watch it float away. If a thought pops in your head about what you’re going to make for dinner tonight, don’t engage with it and start thinking about what ingredients you have in the fridge. Just acknowledge the thought as if you’re just an observer

You know sometimes when your phone or computer start acting up and you have to restart? This is how I think of meditation. It’s giving your brain a break from the constant chasing of thoughts. But it’s also very different to sleep. When did you last give your mind a break?

If you’re new to meditation, it’s so much easier to get started with guided meditations instead of trying on your own for the first time. I go to classes, but there are so many great mp3’s and free youtube meditations that will help.

I’d love to hear your meditation experiences and tips.

How Meditation Fits into a Paleo Lifestyle

You might be wondering why meditation is being discussed on a Paleo blog. But when you think about it, the Paleo lifestyle isn’t just about what you eat – it’s about how you live. Stress, chronic overwhelm, and modern distractions are not part of our evolutionary design. Our ancestors weren’t glued to screens, juggling 20 tabs in their brain at once. Meditation is a simple, ancestral way to restore calm and clarity – something we desperately need in the modern world.

Regular meditation can help regulate cortisol levels, improve sleep, and support better decision-making – all things that support your Paleo goals. When you're calm and focused, you're more likely to eat intentionally, sleep well, and move your body with purpose. These are foundational habits, and meditation helps reinforce them.

If you’re curious about how to get started, try short guided sessions through apps like Insight Timer or Calm. Or keep it old-school: sit, breathe, and observe your thoughts. It’s all part of tuning in, not checking out.

🧘‍♀️ What does meditation look like for you? Share your experiences in the comments – I’d love to hear how it’s helped (or challenged!) you.

Creating a Consistent Meditation Habit

One of the most common hurdles with meditation is consistency. We know it helps. We know it feels good. But somehow, life gets in the way. The good news is that building a meditation habit doesn’t require discipline so much as it requires structure. Just as you might meal prep on a Sunday or schedule your workouts, the same principle applies to your mindfulness practice.

Try attaching meditation to an existing habit. For example, sit for five minutes before your morning coffee, or wind down with ten minutes before bed. You can even create a ritual around it – light a candle, make a cup of herbal tea, or use a specific meditation cushion to anchor the habit. These simple cues signal to your brain that it's time to be present.

Remember, there’s no perfect way to meditate. You don’t need incense, Himalayan bells, or to silence every thought. Some days your mind will wander relentlessly. Other days, you might drop into stillness easily. The key is to keep showing up – without judgement.

Forms of Meditation You Can Explore

Just like there are different Paleo approaches depending on your lifestyle, there are many meditation styles – and you don’t have to stick to just one. Here are a few popular types to explore:

Mindfulness meditation: Focuses on observing thoughts and sensations without attachment. Great for beginners.
Body scan meditation: A gentle way to bring awareness to physical sensations, often used for relaxation or pain relief.
Loving-kindness meditation (Metta): Cultivates compassion towards yourself and others by silently repeating positive phrases.
Breath awareness: Involves concentrating on the rhythm of your breath. Especially useful during stressful moments.
Walking meditation: Combines movement with mindfulness and is a great alternative if sitting still feels difficult.

There’s no need to force yourself into a style that doesn’t suit you. Play with different approaches and see what resonates. What matters most is how you feel after – calmer, more grounded, and more aware.

Using Meditation to Break the Stress-Eating Cycle

Have you ever noticed how quickly we reach for snacks when we’re overwhelmed? Stress eating isn’t about hunger – it’s a coping mechanism. Meditation helps create a crucial pause between the feeling and the impulse. That pause is where you can make a different choice.

By building awareness through meditation, you become more attuned to your emotions and physical sensations. You might notice the tightness in your chest before the biscuit in your hand. Or realise that what you really need is to take a break, not eat. Meditation strengthens this self-awareness muscle and helps you respond rather than react.

This awareness doesn’t just apply to food. It helps with sleep, movement, relationships, and how you handle life’s curveballs. The more you meditate, the more you build that internal resilience – something that’s arguably just as valuable as nutrition or fitness in a modern Paleo lifestyle.

Meditation and Your Nervous System

We often talk about diet and inflammation, but rarely do we talk about the nervous system in the context of healing. Yet it’s one of the most important pieces. Chronic stress keeps your sympathetic nervous system (fight or flight) activated. This can suppress digestion, disrupt sleep, and even inhibit fat loss and muscle repair.

Meditation is one of the most effective tools for activating the parasympathetic nervous system (rest and digest). This not only supports gut health but creates a fertile environment for the body to heal, repair, and thrive. It’s not woo-woo – it’s physiology. When your body feels safe, it functions better.

Start Small, Stay Curious

If the idea of sitting in stillness feels daunting, start small. One minute. Two minutes. Just enough to tune in and notice what’s going on inside. Maybe your breath is shallow. Maybe your shoulders are tense. Maybe you haven’t exhaled fully all day. This simple act of noticing is the beginning of mindfulness.

You don’t need to clear your mind or become a monk. You just need to listen in. Over time, these small moments of presence add up – and ripple out into every part of your day.

You Already Have What You Need

The best part about meditation? It’s free, portable, and always available. You don’t need fancy tools or expensive apps (though they can help). All you need is your breath and a bit of time. Whether it’s a few deep breaths in traffic, a moment of stillness before lunch, or a wind-down ritual before sleep – you can begin right now.

So if you’ve been curious but hesitant, take this as your sign to give it a go. You might be surprised how just a few minutes a day can completely shift the way you feel, think, and move through the world.

🧘 Still unsure? Try it for a week – five minutes a day. Then notice the difference. Let me know how you go – I’d love to hear what shifts for you.

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How Is Your Gut Health?

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After the stress and perhaps over indulgences of the festive season – how is your gut health?

Our ancestors were surrounded by dirt – and certainly won’t have washed their hands in antibacterial soap before touching everything! Today, everyone is terrified of germs and dirt. Children aren't allowed to get dirty – people can’t even make food without wearing those horrible blue plastic gloves – yuck!

So many factors in our modern lifestyle are stacked against maintaining good gut flora. The antibiotics given out by so many doctors kill off most bacteria (good as well as bad). Stress hormones also do a good job of killing of gut flora. It’s probably therefore little wonder that so many of us don’t have good gut health.

Having good gut health promotes a good immune system, which is why some people never seem to catch the germs going around the office. Healthy gut bacteria is also essential in proper, good digestion. Healthy gut flora enable you to properly absorb the nutrients in the food you’re eating (after all, we are what we absorb, rather than what we eat)

Whilst yoghurts with live cultures have become extremely popular as a method of improving gut health, they don’t appear to be the best solution, given that many people don’t tolerate dairy – and of course the pasteurisation has an significant impact on the amount of live culture left in the finished product. A lot of these yoghurts also have a lot of sugar added.

One of the better options to improve your gut health is taking probiotic supplements. When you compare the ingredients, you’ll notice huge variations between the different brands. For this reason, I like Primal Flora, as it’s been created with an ancestral diet in mind.

More Ways to Support Your Gut – Naturally

While probiotics often steal the spotlight when it comes to gut health, there’s a whole ecosystem of strategies that can help you nurture your microbiome naturally. A healthy gut isn’t just about what supplements you take — it’s also about the food you eat, the lifestyle choices you make, and even the timing of your meals.

Fermented Foods: The Forgotten Gut Superstars

Before refrigeration, our ancestors preserved foods through fermentation — and unknowingly promoted excellent gut health in the process. Incorporating traditional fermented foods into your daily routine is a simple and delicious way to encourage microbial diversity. Think sauerkraut, kimchi, kombucha, kefir (non-dairy versions are available), and naturally fermented pickles (without vinegar).

Fermented vegetables are easy to make at home with just salt, water, and patience. Even a tablespoon a day can provide trillions of beneficial bacteria. If you’re unsure where to start, try adding a spoon of sauerkraut to your dinner plate or sipping on a small glass of kombucha between meals.

Feed Your Flora: Prebiotic-Rich Foods

It’s not just about adding bacteria — it’s about feeding them, too. Prebiotics are the indigestible fibres that act as food for your good gut bugs. Foods like garlic, onions, leeks, asparagus, green bananas, and cooked-and-cooled potatoes are natural prebiotics that can enhance the growth of friendly bacteria in your gut.

By pairing these with fermented foods, you’re effectively creating a thriving environment for your microbiome. This combo — probiotics plus prebiotics — is often referred to as synbiotic support and is a fantastic way to boost gut resilience over time.

The Gut-Brain Connection: Don’t Forget the Stress Factor

Chronic stress is one of the biggest saboteurs of gut health. Cortisol and adrenaline may serve us well in short bursts, but ongoing stress alters the permeability of the gut lining and can lead to what’s commonly referred to as ‘leaky gut’. This makes it easier for toxins and undigested food particles to enter the bloodstream, leading to inflammation and immune dysfunction.

Managing stress isn’t just about relaxation — it’s about consistency. Try building in daily habits like breathing exercises, short meditations, time in nature, or gentle movement like walking or stretching. Even five minutes of mindfulness a day can help regulate your nervous system and, by extension, your digestion.

Why Quality Sleep Matters

There’s growing evidence that the microbiome follows a circadian rhythm — meaning your gut bacteria respond to your sleep and wake cycles. Poor sleep can disrupt this rhythm, reducing bacterial diversity and impairing digestion. Prioritising seven to nine hours of quality sleep each night gives your gut a chance to rest and repair.

If you’re struggling with sleep, consider your evening routine. Avoid screens an hour before bed, try magnesium-rich foods like leafy greens at dinner, and create a wind-down ritual that helps cue your body for rest. Your gut will thank you.

Exercise for Your Digestive Tract

Regular, moderate physical activity improves digestion by stimulating intestinal contractions and reducing bloating. It also increases microbial diversity, with some studies showing athletes have greater gut diversity than sedentary individuals. But don’t worry — you don’t have to run marathons. A brisk walk, yoga session, or some bodyweight exercises at home can all contribute to better gut health.

What matters is consistency. Even moving for 20 to 30 minutes a day can make a big difference, especially after meals to aid digestion and reduce sluggishness.

Hydration and the Microbiome

Water may seem like a minor factor, but dehydration can slow digestion and reduce the production of mucus in the gut lining — a key defence mechanism. Staying properly hydrated helps flush toxins, supports bowel regularity, and creates an optimal environment for microbial balance.

Filtered water is best, especially if your local tap water contains chlorine or fluoride, both of which can impact gut flora. Herbal teas like peppermint, ginger, or fennel are great options for soothing the digestive tract while staying hydrated.

Consider the Bigger Picture: Environmental Factors

While diet and lifestyle play a huge role in gut health, it’s also worth considering your broader environment. Are you spending enough time outdoors? Are you exposed to nature, animals, and soil? Our microbiome is shaped by the world around us — not just what we put in our mouths.

Try to incorporate ‘green time’ into your week. Walk barefoot in the garden, plant herbs in a pot on your balcony, or let your kids play in the dirt. These interactions expose us to microbes that may help re-establish balance in our internal ecosystem, especially after illness or antibiotic use.

Rethinking Cleanliness

While hand hygiene is important, excessive sterilisation can hinder the healthy exchange of microbes. Consider switching to natural cleaning products at home and avoiding antibacterial hand sanitisers unless necessary. Letting kids play in the mud or helping out in the veggie patch is not just fun — it’s vital for developing a diverse gut microbiome from a young age.

Listen to Your Gut

If you find yourself regularly bloated, sluggish, or getting sick more often than usual, your gut could be trying to send you a message. Rather than masking symptoms, consider keeping a simple food and mood journal. Track what you eat, how you feel afterwards, and any changes in energy or digestion. Over time, this can reveal patterns that help you identify food intolerances or triggers that need addressing.

The Takeaway: Trust Your Instincts and Go Ancestral

Modern life has made it harder to maintain a naturally balanced gut — but it hasn’t made it impossible. By leaning into a lifestyle that reflects ancestral habits — such as eating real food, managing stress, moving daily, and connecting with nature — you can dramatically improve your gut health without needing to micromanage every bite.

Whether it’s a spoon of sauerkraut with dinner, a barefoot walk on the grass, or taking five deep breaths before you eat, every small habit helps support the microbial army working tirelessly inside you. And the ripple effect? Better digestion, improved immunity, steadier moods, and perhaps most importantly — a sense of vitality that starts from within.

What do you do to improve your gut health? Do you take probiotics? Please share, in the comments below!

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.

Paleo Diet Primal Chromium Levels Mineral Supplement deficiency overdose-min

How Are Your Chromium Levels?

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Chromium is an important mineral that you've probably not paid much attention to, but with its links to glucose – it’s crucial.

What Does Chromium Do?

The main use within your body is to help metabolise fats and carbohydrates in the digestive system. It boosts fatty acid and cholesterol synthesis, which are vital for healthy brain function. Chromium is also involved in the metabolism of insulin, and scientists have found links between low levels of chromium in the blood and type 2 diabetes. Low levels of chromium are also associated with several factors for cardiovascular disease.

People with chromium deficiency have limited glucose tolerance, and you often find it in people with type 2 diabetes. This is particularly common in older people or infants with protein-calorie malfunction. Supplements can help to manage these conditions, but they are not a substitute for other forms of treatment.

Fortunately, it is difficult to overdose in chromium due to the low absorption and high excretion rates.

Food Sources of Chromium

Out of all the different sources of chromium, the best is undoubtedly brewer’s yeast. However, foods made from yeast, such as vegemite and marmite, are very processed – and not exactly Paleo!

Many meats are also good sources of chromium, particularly chicken and beef, as well as eggs. Liver also has high concentrations – another reason to get more offal into your diet!

Certain fruit and vegetables are also high in chromium. These include:

Green capsicum (bell peppers)
Black peppers
Apples
Bananas
Grapes
Broccoli
Spinach

In general, foods that have high concentrations of simple sugars, such as sucrose and fructose, are usually low in chromium.

Problems with Chromium Intake

As low chromium levels link to diabetes, it is important for any diabetics following the paleo diet to ensure they have a sufficiently high intake. If you are concerned about your chromium intake, you can improve the absorption rate on the body by consuming vitamin C and vitamin B3 (niacin). High consumption of simple sugars will increase the excretion rate from the body – so it’s great that a Paleo diet is naturally low in sugars.

Infection, exercise and stress can all reduce levels of chromium in the body and potentially lead to deficiency. When this happens, the body is unable to use glucose efficiently to meet all its energy requirements and more glucose is required.

How Chromium Supports Weight Management and Energy

Chromium plays a subtle yet important role in maintaining energy levels and body composition, especially if you follow a nutrient-dense lifestyle like Paleo. By assisting insulin in moving glucose from the bloodstream into cells, chromium helps to stabilise blood sugar levels. This stabilisation can prevent the dramatic spikes and crashes in energy that are common when your diet is high in refined carbs.

Balanced blood sugar levels also mean fewer sugar cravings, which can lead to more consistent appetite regulation. If you’ve ever noticed feeling ravenous soon after eating, especially meals heavy in carbohydrates, inadequate chromium intake could be a contributing factor. Although it’s not a magic bullet for weight loss, ensuring optimal chromium levels can support better metabolic function, making it easier to maintain a healthy weight and energy balance.

Chromium’s Role in Mood and Brain Function

There’s emerging research linking chromium to mood regulation and mental health. Some studies have explored its impact on depressive symptoms, suggesting that chromium supplementation may help improve mood in people with atypical depression or insulin resistance-related depression. This effect could be due to the mineral’s involvement in serotonin and norepinephrine activity, both of which are key neurotransmitters that influence mood and emotional well-being.

On a practical level, this means that ensuring adequate chromium intake might not only help you physically but also emotionally. If you’re prone to mood swings or struggle with stress, fatigue or anxiety, checking in on your micronutrient intake — including chromium — could be worthwhile.

Is Chromium Supplementation Necessary?

For most people eating a whole food, Paleo-style diet, it’s entirely possible to meet your chromium needs through food. However, there are a few exceptions where supplementation might be worth discussing with a healthcare professional. People at higher risk of deficiency include:

Those with blood sugar dysregulation or diagnosed type 2 diabetes
Older adults, especially those with a limited diet
Individuals with high levels of physical stress or chronic illness
Those consuming a very restricted diet without variety

If you’re considering supplements, it’s essential to choose a high-quality form such as chromium picolinate, which is often better absorbed than other types. But again, always check with a qualified practitioner before adding any new supplement — particularly if you are on medication or managing a chronic health condition.

Why Chromium Matters for Paleo Athletes

Active individuals and athletes following a Paleo lifestyle may benefit even more from paying attention to chromium. Since high-intensity exercise can deplete chromium stores, replenishing them through food becomes crucial. Chromium supports better recovery by ensuring your muscles have access to the glucose they need post-workout.

Combining chromium-rich foods with adequate protein and healthy fats post-exercise can help optimise muscle repair, reduce fatigue and maintain stable energy throughout the day. If you’re regularly strength training or engaging in endurance sports, this trace mineral deserves a place in your post-workout nutrition strategy.

Cooking Tips to Maximise Chromium Intake

To make the most of the chromium in your diet, consider how you prepare your meals. Chromium is water-soluble, which means it can leach into cooking water and be lost if you boil vegetables for long periods. Instead, opt for quick-steaming, sautéing or roasting vegetables like broccoli and green capsicum to retain more of their trace mineral content.

Here are a few simple, Paleo-friendly ideas to include more chromium-rich foods in your meals:

Beef stir-fry: Toss strips of grass-fed beef with green capsicum, garlic and black pepper in coconut oil for a simple mid-week dinner.
Roasted broccoli and garlic: A great side dish that’s rich in both chromium and sulphur-based compounds to support detox.
Liver pâté: Serve with raw veggie sticks or paleo seed crackers to make the most of this mineral powerhouse.
Banana and almond butter snack: A satisfying combo of natural sugars, healthy fats and a chromium boost.

How Lifestyle Impacts Chromium Status

While food is your first line of defence, lifestyle habits can also influence how well your body retains and uses chromium. Chronic stress is one of the most overlooked factors that can deplete your chromium levels. Stress triggers the release of cortisol, which increases blood sugar and leads to higher chromium excretion via the urine.

Additionally, diets high in processed foods and refined sugars place extra demand on chromium because the mineral is used up in the process of metabolising sugar. The more sugar you eat, the more chromium you need — and unfortunately, the less of it you’re likely to be getting from nutrient-poor food sources.

Tracking Your Micronutrient Health

If you’ve never had your micronutrient levels tested, it might be time to check in. While chromium testing isn’t routinely offered in standard blood panels, some functional medicine practitioners offer more advanced testing to assess your overall mineral balance. This can help you identify subtle deficiencies before they become more serious issues.

Another great strategy is to track your meals over a week or two using a food diary or nutrient tracker to assess how varied and mineral-rich your diet really is. Even if you eat whole foods most of the time, it’s easy to fall into repetitive patterns that may overlook certain micronutrients.

Final Thoughts

While it may not get the same attention as magnesium or zinc, chromium is undeniably important for anyone wanting to support blood sugar stability, metabolism, brain health and long-term wellbeing. The good news? If you’re already following a real food, low sugar, Paleo-based lifestyle, you’re likely getting a solid foundation of chromium in your diet.

Keep prioritising variety in your meals, include chromium-rich foods regularly, and stay mindful of stress and sugar intake. Small, consistent dietary tweaks often lead to the biggest gains in health over time.

Have you ever had your blood levels tested?

Vitamin B5 Pantothenic Acid Paleo Diet Primal Supplement Deficiency-min

Vitamin B5 (Pantothenic Acid) and Paleo

Do you sometimes suffer from stress? Yes? Then there’s already one reason for you to take note of Vitamin B5 – also known as Pantothenic Acid – that can improve your ability to respond to stressful situations by supporting the adrenal glands. But that’s not all – Vitamin B5 also supports the processes that turn carbohydrates and fats into energy in your body, together with other B-complex vitamins, and helps in the optimal maintenance of fat.

Now, a Vitamin B5 deficiency is not very common, especially when following a natural Paleo diet, but it’s still good to know its symptoms. You may be deficient of Pantothenic Acid if you experience fatigue, sensations of weakness, and numbness, tingling and burning pain in the feet.

Also, there are a number of medical conditions that Vitamin B5 may help to relieve or prevent, including rheumatoid arthritis, osteoarthritis, hyperlipidaemia, chronic fatigue syndrome, cataracts, “burning foot” syndrome, and adrenal insufficiency. If you think you might benefit from adding more Pantothenic Acid into your menu, read on for recommendations on how to do this through a whole food approach under the Paleo Diet, in order to achieve long term health in a natural way.

How much Vitamin B5 do you need in your diet?

The recommended daily amount for Pantothenic Acid is 10mg. There is no upper limit set in health recommendations, but very high supplemental doses (of 2 or more grams per day) can cause mild diarrhoea.

Which foods can you get Vitamin B5 from?

Liver – Although all animal livers are a great source for Vitamin B5, chicken liver will provide the biggest benefit by covering 83% of your daily need in a 100g serving. Adding liver is a great addition to your diet as it is packed with micronutrients, but if you can’t tolerate its taste easily, try mixing some of it with your minced meat when you make meatballs or burger patties. It’s like a naturally fortified mince!
Sunflower seeds – For a sprinkle of Vitamin B5 in your salads, try adding in some sunflower seeds. Two tablespoons of sunflower seeds will provide 21.5% of your daily need.
Shiitake mushrooms – Mushrooms are a great source of vitamins while providing few calories. So if your caloric consumption is on the low end, they’re an especially good addition to the diet. 100g of shiitake mushrooms provide you with 36% of your daily need of Vitamin B5.
Avocado – Not only do avocadoes provide us with good fats, they have valuable micronutrients to keep us happy and healthy! In one medium fruit there’s 20% of your daily need on Pantothenic Acid. Reason enough to mix up a guacamole!
Caviar – If you ever need one, here’s a good excuse to indulge in some caviar. 100g of it will provide 35% of your daily need, but it’s understandable if you’re not going for as much – there’s 6% of your daily Vitamin B5 need in a tablespoon. But beware; you might be wanting more than that!
Sweet potato – The humble sweet potato is also a decent source for Vitamin B5. One cup of cooked sweet potatoes equals to 10.1% of your daily need of Pantothenic Acid. A cheaper source than caviar, at least!
Cauliflower – Here’s an idea for a Vitamin B5-filled snack for your next film night! A cup of raw cauliflower provides 7.1% of your daily need. Snack on!

What else should you know about Vitamin B5?

Pantothenic Acid is relatively unstable in food, with significant amounts being lost through freezing and processing. This shows why the Paleo Diet that promotes fresh whole ingredients is a good approach if you care about vitamin consumption – you will simply more health out of your food!

So, will you take note of Vitamin B5 in your food from now on? Do you have any good recipes to use the specific ingredients? Share your thoughts in the comments!

Vitamin B1 Thiamine & the Paleo Diet-min

Vitamin B1 (Thiamine) in the Paleo Diet

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Thiamine – it is not a vitamin you hear about often, but yet it is vital to the functioning of your body. You see, Vitamin B1 is used in the body to maintain cellular function, and it is important to keep all the organs working as they should. It helps along in producing energy from carbohydrates, and also supports the working of the nervous system.

People who consume a lot of highly processed foods, sweets and sodas are at a higher risk of Vitamin B1 deficiency – which is one reason why the Paleo Diet is great for maintaining health. In addition, a deficiency can occur because of alcohol abuse, liver disorders, kidney dialysis, and over-dieting, and you might need more B1 if you have chronic stress, or are a smoker. How do you know you might be deficient? Aspects that can indicate that are a feeling of numbness or muscle tenderness (especially in the legs), loss of appetite, and frequent “pins and needles” sensations. Vitamin B1 deficiency also causes the syndromes of beriberi, Wernicke-Korsakoff syndrome, and optic neuropathy.

But let’s look at the bright side! Sufficient consumption may play a role in the prevention or treatment of a number of health conditions, including alcoholism, Alzheimer’s, Crohn’s disease, congestive heart failure, depression, epilepsy, fibromyalgia, Korsakoff’s psychosis, multiple sclerosis, and Wernicke’s encephalopathy. But knowing that it supports muscle function, brain health and learning capacity, and acts as an antioxidant should be a good enough reason to include more of it in your diet!

How much Vitamin B1 do you need?

The recommended daily amount is 1.4mg, and there appears to be no upper limit you should be worried about, since high doses do not appear to carry a risk of toxicity.

Where can you get thiamine from?

The Paleo Diet is a great way of getting optimal levels of Vitamin B1. Below are some of the best sources of Thiamine – do you already include them in your diet?

Sesame seeds and tahini (sesame butter) – A staple in Middle-Eastern cuisine, sesame butter provides 106% of your daily need of thiamine in 100g, one tablespoon providing 15%. An easy way of including tahini in your meals is to make a simple sauce from it – mix it with a bit of lemon juice and salt, adding water to reach a good consistency – then eat it with roasted or grilled vegetables. Sunflower seeds that provide 7.5% of daily Thiamine in a tablespoon, are a great addition to salads and stir-frys. Yum!
Tuna – Here’s a great reason for adding tuna to your salad or cooking a tuna steak for dinner – just 120 g of tuna will provide as much as 40% of your daily need of Thiamine.
Sunflower seeds – Another great addition to your salads or home-made trail mix you can have on the go, sunflower seeds provide 6% of your daily need of vitamin B1 in two tablespoons.
Pork chops – Trying to decide what meat you want to have for dinner? Why not go for pork chops? A serving of just 100g provides 83% of your daily Thiamine need.
Asparagus – This micronutrient-dense spring vegetable is also a great source of Thiamine. 1 cup of asparagus stalks will cover 12.7% of your daily need.
Spinach – Yet another reason to add spinach to your diet! 1 cup of cooked spinach provides 11.3% of your daily Vitamin B1 need. If you’re not a fan of spinach by itself, try adding it to smoothies – you’ll be surprised at how much of it you’ll be able to eat.
Pineapple – A cup of pineapple pieces will provide you with 8.7% of your daily need. This is a great reason to end your meal with some juicy slices, or using pineapples to prepare an exotic smoothie.
Oranges – Just one fruit provides you with 7.3% of your daily Thiamine need, making oranges a great snack to have on the go. Also, you can try adding orange slices to salads – delicious!

What else do you need to know about the consumption of vitamin B1?

The adequate absorption of Thiamin requires a good supply of vitamins B6, B12, and folic acid, so it is important that you get good overall nutrition from whole foods – for which the Paleo Diet is a great solution.

How Cooking and Food Preparation Affects Thiamine

Thiamine is a water-soluble vitamin, which means it dissolves in water and is easily destroyed by heat. This is important to consider when cooking your food. Boiling vegetables for extended periods can lead to a significant loss of Vitamin B1, especially if the cooking water is discarded. To retain more of this valuable nutrient, opt for steaming, quick sautéing, or lightly roasting thiamine-rich vegetables. Where possible, eat foods raw or minimally cooked to protect this delicate vitamin.

Blanching and Stir-Frying for Better Retention

When preparing greens like spinach or asparagus, a quick blanch or stir-fry can help preserve their B1 content. Using a cast-iron or stainless-steel pan with a touch of olive or coconut oil, stir-fry veggies for just a few minutes until vibrant. This technique not only saves time but also ensures you're getting more of the vitamins your body needs.

Who’s Most at Risk for Thiamine Deficiency?

Thiamine deficiency doesn’t just happen in developing countries or among extreme cases. In modern Western diets, many people unknowingly fall short due to high consumption of refined carbs, alcohol, and processed snacks. People at higher risk include:

Those following a high-carb, low-nutrient diet (especially white flour-based foods and sugary drinks)
Individuals with chronic alcohol use, which interferes with absorption and storage of thiamine
Older adults, whose absorption efficiency tends to decline with age
People under prolonged stress or with adrenal fatigue
Pregnant or breastfeeding women, due to increased nutritional demands

Even athletes or people following intense fitness regimens may benefit from increased B1 intake, given its role in energy production and muscle performance.

Thiamine and Mental Clarity

Did you know that thiamine is essential for optimal brain function? It plays a key role in the metabolism of glucose, which is the brain’s primary source of energy. A deficiency can lead to foggy thinking, memory issues, and even mood imbalances. If you’ve been feeling mentally sluggish or unusually irritable, poor B1 intake could be a hidden factor.

Support Cognitive Health Naturally

Instead of reaching for stimulants or quick fixes, try increasing thiamine-rich whole foods in your diet. Pork, seeds, and leafy greens support your brain without the crash. Many followers of a Paleo lifestyle report clearer thinking, better sleep, and improved energy after just a few weeks of nutrient-dense eating.

Can You Supplement Vitamin B1 on Paleo?

While it’s best to get nutrients from real food, certain circumstances may warrant supplementation. If you’re under high stress, recovering from illness, or find it hard to eat enough thiamine-rich foods, a B-complex supplement could help. Look for activated forms, such as benfotiamine or thiamine pyrophosphate, which may be better absorbed.

Always check with a healthcare provider before starting any new supplement, particularly if you're managing other health conditions or taking medication.

Pairing Thiamine with Other Nutrients

As mentioned earlier, thiamine works best when consumed alongside other key nutrients. Here’s how to make the most of your Paleo meals:

B1 + Healthy Fat: Pair your seeds or pork with avocado or olive oil to support cell function.
B1 + Magnesium: Magnesium aids in thiamine activation. Include nuts, cacao, and leafy greens.
B1 + B12 + Folate: All essential for neurological health. Eggs, leafy greens, and liver are top Paleo picks.

Building meals with synergy in mind ensures your body uses nutrients effectively – and keeps you feeling your best.

Signs You're Getting Enough

So how do you know if your diet is delivering enough Vitamin B1? Some positive signs include:

Stable energy levels throughout the day
Improved concentration and mental focus
Strong appetite regulation
Better sleep quality and less restlessness
Healthy nerve function (no numbness or tingling)

Unlike some nutrients that take a long time to show benefits, thiamine often delivers noticeable improvements quite quickly – especially when correcting a mild deficiency.

Easy Ways to Add More B1 to Everyday Meals

Adding B1-rich foods to your regular meals doesn’t have to mean an overhaul. Try these ideas:

Sprinkle sunflower seeds over salads or roast vegetables for a satisfying crunch
Use tahini as a base for salad dressings or drizzle over steamed broccoli
Add spinach to scrambled eggs or blend into savoury smoothies
Top a breakfast hash with grilled pork slices for a hearty, nutrient-packed meal
Mix asparagus into stir-fries or roast in olive oil with garlic and lemon zest

Small tweaks can lead to big results – especially when they become consistent habits.

Thiamine for Active Lifestyles

If you train regularly or are physically active, you likely burn through more B1 than sedentary individuals. It’s essential for converting glucose into energy, particularly during intense exercise. Consider building a post-workout recovery meal that includes B1-rich protein, like pork or tuna, alongside starchy vegetables and leafy greens to replenish nutrient stores and promote recovery.

Final Thoughts on B1 in a Paleo Diet

Vitamin B1 may not get the same spotlight as vitamin D or omega-3s, but its role in energy, cognition, and nervous system function is just as crucial. Fortunately, the Paleo framework – rich in wholefoods and naturally low in processed ingredients – makes it easy to meet your needs. From pork and seeds to greens and tropical fruit, you’re already halfway there by embracing a real food philosophy.

Pay attention to the nutrients behind the scenes – and your body will thank you for it.

So, what do you think – are you going to include more B1-rich foods into your diet? Maybe you have good recipes to share for using these specific foods? Do share in the comments!

Should You Take Probiotics?

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Probiotics are constantly being advertised, but what are they, exactly? And if you follow a good, healthy Paleo diet, should you consider taking them?

Probiotics are, for the most part, live organisms such as bacteria that people consume in order to gain several health benefits. But how is this possible? After all, people often take antibiotics to deal with bacteria inside their bodies that are causing problems. Well, the thing is that there is a distinction to be made between good bacteria and bad bacteria. In normal circumstances, the body has a pretty good balance between the two so the bad bacteria cannot do any damage. However, there are situations such as being ill where this balance is lost. Therefore, taking probiotic supplements allows you to regain the balance and prevent a lot of further medical complications.

There are many different kinds of bacteria found in probiotics supplements and they all come with various health benefits. One of the most common genera is lactobacillus, which contains over 50 species of bacteria used in probiotics. These species can also be found in yoghurt and are usually effective at preventing certain infections as well as diarrhoea and skin disorders.

The genus of bacteria that makes up for almost 90% of all good bacteria found in the human body is bifidobacteria, which contains around 30 different species. They are immediately present in our bodies since birth and can help with various problems such as dental cavities, abdominal pains, bloating and bowel problems.

There are four other major bacteria genera found in the body: saccharomyces boulardii, streptococcus thermophilus, enterococcus faecium and leuconostoc. Each of them contains various species that have a positive effect on the human body, in one way or another.

For the most part, the healthy benefits that come from taking probiotic supplements impact two major areas: our digestive tract and our immune system. They affect our digestive tract because, as mentioned previously, they restore the balance between good bacteria and bad bacteria which can shift due to stress, bad diet, lack of sleep, drug usage etc. Their goal is to not let the bad bacteria grow in large amounts as this can lead to problems, but they also do not eliminate it completely since our bodies do have certain uses for it. Probiotics also help by eliminating toxins, chemicals and other harmful substances from our digestive tract while also helping absorb nutrients and delivering them to the cells that require them.

Probiotic supplements also have an impact on our immune system. They do not necessarily make it stronger, but by keeping the balance they ensure that the immune system is operating at maximum efficiency. Whenever this does not happen we are prone to being attacked by germs and this can lead to bad medical complications in some people. Allergic reactions, autoimmune disorders and infections are common results of this problem.

Therefore, taking probiotic supplements can have quite a positive effect on our bodies. However, they require the same care and attention as normal supplements, making sure that the brand is reputable (i.e. Paleo compliant) and that you take the recommended dosage.

Do you take any type of Probiotic alongside following the Paleo diet? And if so, which brand do you use?